Winter Wellness

A Mediaplanet Guide to Thriving This Winter Season

Winter Wellness GIVEAWAY Win two weeks of free Snap Kitchen meals — healthy meals, made easy in a snap. Enter to win at modernwellnessguide.com/ giveaways

LeAnn Rimes Read the exclusive interview with the Grammy winner who is opening up about her psoriasis and how she’s raising awareness and supporting others with the disease

Find the story of one man’s life-changing experience with Skyrizi Learn what Weather Channel host Stephanie Abrams has to say about prepping for an unpredicatable winter

DECEMBER 2020 | MODERNWELLNESSGUIDE.COM | FUTUREOFPERSONALHEALTH.COM

An Independent Supplement by Mediaplanet to USA Today

IN THIS ISSUE

Discover the amazing potential of teledetermatology in patient outcomes for skin cancer PAGE 8

Find personal trainer Lisa Mateo’s three easy hip flexor exercises to do at home PAGE 10

Read why experts say to start small when reorganizing your space PAGE 14

@MEDIAPLANETUSA

Taking Care of Your Skin in All Environments Seasonal changes can impact your psoriasis or sensitive-skin symptoms, but there are ways to prevent or minimize flares. any people living with psoriasis and psoriatic arthritis (PsA) experience flares, and the colder months can exacerbate these painful episodes.

People with sensitive skin can face similar challenges.

And of course, with all the extra handwashing and mask wearing due to the pandemic, everyone’s skin is currently at risk for irritation.

What is a flare?

A flare is when you have increased inflammation and the symptoms of your psoriatic disease worsen.

This could mean symptoms showing up in new locations or symptoms becoming more severe. Flares can be mild or severe, frequent or rare. They can also vary in duration. @MPMODERNWELLNESSGUIDE @FUTUREOFPERSONALHEALTH

What can trigger a flare?

A trigger is anything that causes symptoms to increase, like cold weather for example. The fall and winter seasons present their own unique issues. We all know that extreme cold or changes in humidity do not do your skin any favors.

Tips for healthier skin When the sun shines, enjoy it. Some people see improvements in their psoriasis with exposure to natural ultraviolet light from sunshine. Make sure to put sunscreen on all your exposed skin, including your psoriasis plaques, to prevent sunburn. Talk to your dermatologist about sunscreen recommendations for your psoriasis. Look for sunscreen that has: “broad spectrum” on the label, indicating that it protects

against UVA and UVB rays; 30 or greater SPF; and made for sensitive skin and is fragrance-free.

Wearing proper clothing is another way to keep skin healthy and prevent flares.

Clothes made of breathable fabric like cotton are best during the warmer months, as are a hat and sunglasses.

In the colder months, breathability is still important. If you are warm and bundled up, you don’t want to trap sweat against the body. Remember your gloves and hat and other items that help keep your exposed skin safer from the cold.

The heat or cold could trigger a flare but air conditioning or heaters can also dry out your skin. Make sure to use moisturizer frequently when you are often in climate-controlled rooms or cars.

Additionally, keep in mind that treatment is essential even with optimal environmental factors. Take your medications. Go to your appointments. Tell your doctor. If winter or summer weather is a trigger for your psoriatic disease, the last thing you want to do is get out of sync with your treatment schedule.

Get a healthy skin guide There’s plenty more to know about keeping your skin healthy year-round, and each person’s experience is unique. The National Psoriasis Foundation has put its years of expertise into a skin health e-kit, which you can request for free. n Matt Werbach, Editor, NPF Advance Magazine, National Psoriasis Foundation

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PLEASE RECYCLE

Publisher Dalila Radoncic, Brianna Roberts, Joanna Tronina Business Developer Joelle Hernandez, Gretchen Pancak Managing Director Luciana Olson Lead Designer Tiffany Pryor Designer Celia Hazard Lead Editor Mina Fanous Copy Editor Kathleen Walsh Partnerships and Distribution Manager Jordan Hernandez Director of Sales Stephanie King Director of Product Faye Godfrey Cover Photo Sara Hertel All photos are credited to Getty Images unless otherwise specified. This section was created by Mediaplanet and did not involve USA Today.

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Achieving Clearance: A Psoriasis Journey

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t all started during the lead-up to Allen’s wedding, a less-than-ideal time to start experiencing red, flaky skin on his face.

With plenty to focus on, he applied lotion and moved on. But the dry, itchy patches didn’t go away. In fact, they started spreading to other visible areas of his body.

“It became something I was really conscious of,” said Allen. “People noticed the flaking and scratching.

I dreaded summer and avoided wearing clothes that exposed my skin.”

Allen finally went to see a dermatologist, who diagnosed him with moderate to severe plaque psoriasis, a chronic inflammatory skin condition that causes itchy, red, flaky and sometimes painful patches, known as “plaques,” to appear on skin.

That diagnosis was more than 30 years ago.

Since then, Allen has lived with the condition and tried many different treatments—steroid creams, UV light and systemic medicines, all with varying degrees of success.

“Given the challenges and lack of clearance I experienced along the way, I was

reluctant to start another treatment,” said Allen. “I would stop treatment and my condition would get worse, so I’d try something else and end up repeating the whole process. Over time, I ended up having low expectations for how other treatments would work.”

Finally, Allen met Dr. Andrew Blauvelt, M.D., M.B.A., board-certified dermatologist and president of Oregon Medical Research Center.

“There are thousands of people like Allen across the country struggling to effectively manage moderate to severe plaque psoriasis,” said Dr. Blauvelt. “To help achieve the results you want, you need to be open and honest and have conversations with your dermatologists about your treatment goals.”

Dr. Blauvelt recommended that Allen join the clinical trial for SKYRIZI® (risankizumab-rzaa), an investigational biologic medicine that went on to be approved by the Food and Drug Administration (FDA) in April 2019 as a prescription medicine to treat adults with moderate to severe plaque psoriasis.

“I knew I wanted more from my treatment. But,

PHOTO: UNTITLED, INC.

Important Safety Information

because I hadn’t seen much improvement, I had gotten to a place where I settled until Dr. Blauvelt told me about the SKYRIZI clinical trial. When I learned more about how SKYRIZI works, its safety considerations, and discussed it with Dr. Blauvelt as a treatment option that might be a good fit for me, I felt more hopeful than I had in years.”

At four months, and after two treatment doses of SKYRIZI in the clinical trial, Allen’s thick plaques were almost clear. Allen is not alone. In clinical trials, 3 out of 4 people achieved 90 percent clearer skin at four months after just two doses.

Of those who achieved 90 percent clearer skin, nearly 9 out of 10 people sustained 90 percent clearer skin through one year. Maintenance treatment with SKYRIZI is four doses a year, after two starter doses.

Each dose is two injections, and there are twelve weeks between doses.

SKYRIZI® (risankizumab-rzaa) may cause serious side effects, including risk of infections. Before starting treatment, your doctor should check you for infections and tuberculosis. Tell your doctor right away if

you have an infection or symptoms of one. Also, tell your doctor if you plan to or recently received a vaccine.

Allen’s journey with moderate to severe plaque psoriasis is like many others living with this chronic condition. In sharing his story, Allen hopes to encourage others to not delay having open and honest conversations with their dermatologist and to strive to reach their treatment goals.

“I don’t even think about having plaques on my skin anymore. SKYRIZI® (risankizumab-rzaa) has been an effective treatment for me,” said Allen.

“Now, I focus on living without thinking about making sure my clothing hides my skin.” To learn more, visit SKYRIZI.com. n

USE for SKYRIZI® (risankizumab-rzaa) SKYRIZI is a prescription medicine used to treat adults with moderate to severe plaque psoriasis who may benefit from taking injections or pills (systemic therapy) or treatment using ultraviolet or UV light (phototherapy).

What is the most important information I should know about SKYRIZI® (risankizumab-rzaa)?

SKYRIZI may cause serious side effects, including infections. SKYRIZI is a prescription medicine that may lower the ability of your immune system to fight infections and may increase your risk of infections. Your healthcare provider should check you for infections and tuberculosis (TB) before starting treatment with SKYRIZI and may treat you for TB before you begin treatment with SKYRIZI if you have a history of TB or have active TB. Your healthcare provider should watch you closely for signs and symptoms of TB during and after treatment with SKYRIZI. • Tell your healthcare provider right away if you have an infection or have symptoms of an infection, including: – fever, sweats, or chills – muscle aches – weight loss – cough – warm, red, or painful skin or sores on your body different from your psoriasis – diarrhea or stomach pain – shortness of breath – blood in your mucus (phlegm) – burning when you urinate or urinating more often than normal Before using SKYRIZI, tell your healthcare provider about all of your medical conditions, including if you: • have any of the conditions or symptoms listed in the section “What is the most important information I should know about SKYRIZI?” • have an infection that does not go away or that keeps coming back.

• have TB or have been in close contact with someone with TB. • have recently received or are scheduled to receive an immunization (vaccine). You should avoid receiving live vaccines during treatment with SKYRIZI. • are pregnant or plan to become pregnant. It is not known if SKYRIZI can harm your unborn baby.

• are breastfeeding or plan to breastfeed. It is not known if SKYRIZI passes into your breast milk.

Tell your healthcare provider about all the medicines you take, including prescription and over-the-counter medicines, vitamins, and herbal supplements.

What are the possible side effects of SKYRIZI? SKYRIZI may cause serious side effects. See “What is the most important information I should know about SKYRIZI?” The most common side effects of SKYRIZI include upper respiratory infections, fungal skin infections, headache, feeling tired, and injection site reactions.

These are not all the possible side effects of SKYRIZI. Call your doctor for medical advice about side effects.

Use SKYRIZI exactly as your healthcare provider tells you to use it.

Please see important product information for patients on page 6.

You are encouraged to report negative side effects of prescription drugs to the FDA. Visit www.fda.gov/ medwatch or call 1-800-FDA-1088.

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PHOTO: SARA HERTEL

LeAnn Rimes Is Loving the Skin She’s In Singer LeAnn Rimes recently opened up about her struggle with psoriasis and hopes to raise awareness about the disease and its treatments.

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eAnn Rimes has lived with psoriasis since she was 2 years old but has only recently opened up about her struggle with the condition, sharing photos of her breakout on Instagram in October along with an essay in Glamour magazine. “I’ve spoken about having psoriasis for a long time, but actually allowing myself to be seen within a flare-up has been huge for my self-confidence,” Rimes said. “I feel like a massive weight has been lifted and I hope that people feel inspired to be able to show their skin too.”

The Grammy Award-winning singer and songwriter shared the images in hopes of encouraging others living with psoriasis to share their stories and reduce the stigma around the disease. “I’ve seen people across social media actually taking photos of themselves as I did, which is just so beautiful to see,” she said.

Psoriasis is a skin disorder where skin cells multiply at a faster rate, causing itchy rashes or scaly skin.

“There’s discomfort, itchiness, the bleeding, the inflammation in the body, being prone to other diseases such as heart disease, diabetes, arthritis,” Rimes said.

While the physical conditions are the most obvious and acute, psoriasis can have a detrimental impact on mental health too. “It can be incredibly isolating living with psoriasis,” Rimes said. “You’re not able to feel comfortable in your own skin.”

Rimes is raising awareness about psoriasis to help others and to feel better about her own struggle with the disorder. “I know firsthand how debilitating psoriasis can be both mentally and physically and how it can affect every single part of your life,” she said.

“I want to help others like me be able to come out of their cage, the cage that psoriasis has kept them in, to show their skin too, to loosen the grips of the shame around it. I want to raise awareness for what the disease is, because I think there are still some misconceptions about what it is.”

READ MORE AT FUTUREOFPERSONALHEALTH.COM

For people newly diagnosed, Rimes suggested seeking out medical interventions immediately, whether that be topical treatments, light therapy, or medication. “Finding the right biologic drug for your body is important,” Rimes said, acknowledging that it can take some trial and error to find what works best for each person. “I think finding support either through a support group of others who have it, or close friends and family so as not to isolate yourself is incredibly important. Seek out legitimate places to educate yourself on what the disease is. Also be open to holistic approaches to help reduce inflammation in the body.”

Rimes’ confrontation with her own struggles inspired her latest album, Chant: The Human and the Holy, released on November 20. “It’s taken my whole journey to allow something like this to be birthed through me,” she said. “I wanted to be of service for something greater and to move forward without putting myself under my own limitations.”

Speaking openly about herself also led to her starting her own podcast, Wholly Human, available now via iHeart Radio. “Finding my voice outside of music I think is truly one of my deepest lessons on the journey that I’m on at the moment,” she said.

One of the biggest hurdles for Rimes, and for anyone with psoriasis, is loving the skin you’re in.

“Accepting my skin and loving myself within a breakout, not just when my skin is clear, that has been one of the biggest lessons that I’ve learned, especially with my recent breakout, because I haven’t had to deal with a breakout like this for 16 years,” Rimes said. “It just makes my heart so happy to know that I was able to inspire someone to set themselves free, because that’s what it feels like I’m doing too, setting myself free.” n Ross Elliott

A New Approach in Psoriasis Treatment Current therapies for psoriasis have severe drawbacks. Cannabinoids may hold the answer.

Psoriasis is a chronic inflammatory skin condition affecting more than 125 million people worldwide, causing intense itching, red skin, and, for some, psoriatic arthritis, a condition marked by severe pain. There is an urgent unmet need for safer, better tolerated, and more effective therapies.

Better therapies Current treatments for psoriasis have severe side effects or low beneficial effects. Recent reports indicate that medical cannabis might be beneficial. Cannabinoids act on the endocannabinoid system, which is involved in maintaining homeostasis in most body organs, including the skin. Their anti-inflammatory effects are well-documented, and cannabinoids are effective pain killers. This gives them the potential to modify psoriasis and positively impact quality of life when used topically, avoiding systemic exposure. However, there is a lack of clinical randomized studies with standardized products to prove the viability of this treatment approach.

Challenges Using indoor aeroponic technologies and the combination of the AKVANO unique delivery system, Cannassure has been able to achieve standardization of the cannabis plant, one of the main challenges in developing cannabis-based psoriasis therapies. This has resulted in extractions usable in developing cannabis extracts formulated into a unique, preservative-free spray that enables direct and prolonged contact with the skin and improved penetration, increasing the therapeutic potential.

A standardized product is the key to bringing a cannabis-based therapy to the market.

Using this approach, we can develop a standardized, high-quality, lab-tested product that can bridge the huge gap between the unmet needs of psoriasis sufferers and the available treatments.

Hadile Ounallah-Saad, Ph.D., Vice President of Research and Development, Cannassure Therapeutics This has been paid for by Cannassure Therapeutics.

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Understanding, Preventing, and Identifying Skin Cancer This Winter

Teledermatology Makes Skin Cancer Screening Easier and More Accessible Telemedicine is making skin cancer screening easier and more accessible as COVID is keeping people out of the doctor’s office, according to DermTech’s CEO John Dobak.

Screening for cancer early significantly increases a patient’s chance of fighting the cancer, but as people avoid in-person doctor visits due to COVID-19, the risk for patients of cancer developing into its later stages is high. DermTech, an organization transforming the cancer screening process, is using telemedicine to make screening more accessible.

“Telederm is currently more important than ever for potential skin cancer patients,” said John Dobak, CEO of DermTech. “According to the American Cancer Society, melanoma, when caught early before it has spread beyond the skin, has a 99 percent five-year survival rate. The survival rate drops to 65 percent if it has spread to a local area and 25 percent if distantly spread.”

Early screening can significantly lessen the risk of cancer developing into later stages. “Melanoma is very curable when caught early but progresses quickly and becomes deadly if not properly diagnosed and treated at the earliest stages,” Dobak said. “When we couple this rapid escalation of mortality with today’s COVID-19 environment, when many people are delaying or forgoing routine in-person doctor visits, we become very concerned for risks of unnecessary death and advanced-stage melanoma.”

As well as providing online screening services, DermTech is forwarding advancements in genomic screening. “In recent years, genomics has transformed the way we diagnose and treat many forms of cancer,” Dobek said. “DermTech’s revolutionary technology allows us to non-invasively capture and store a relatively small number of skin cells and analyze them for the genomic markers associated with melanoma. We can do this simply, quickly, painlessly, non-invasively, and to more accurately detect early-stage melanoma than traditional skin biopsies.”

Ross Elliott This has been paid for by DermTech.

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By taking steps to protect skin from the sun’s rays and identify any suspicious lesions early, everyone can stay on top of skin cancer prevention and detection.

Heading into winter, it may be tempting to slack off on sun protection. But even as temperatures cool down, keeping skin safe from harmful ultraviolet (UV) radiation should remain a priority. Most UV rays can penetrate cloud cover, so they can reach the earth on stormy or overcast days year-round. The majority of skin cancers are associated with exposure to UV radiation from the sun, and any time you spend outside unprotected will also increase your chance of developing the disease.

Skin cancer is the most common cancer in the world, and not by a small margin — more cases of skin cancer are diagnosed in the United States every year than every other cancer combined. It’s a daunting statistic, but there is reason to be optimistic. Skin cancer is highly preventable as well as being a cancer you can see. This means you can take a proactive approach to lower your skin cancer risk and catch any potential skin cancers early enough to have them successfully treated.

The three most common types of skin cancer are basal cell carcinoma (BCC), squamous cell

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carcinoma (SCC), and melanoma.

All three occur when unrepaired DNA damage in skin cells triggers mutations, or genetic defects, that cause the cells to multiply rapidly and form malignant tumors. This damage is often caused by UV radiation from the sun or tanning beds.

By taking sun protection seriously and checking in with your skin on a regular basis, everyone can enjoy any time outside without putting themselves at risk.

Prevention is key when it comes to reducing your risk of developing skin cancer. The Skin Cancer Foundation has always recommended a complete sun protection strategy that includes seeking shade, covering up with clothing, hats, and sunglasses, and wearing sunscreen every day.

Of course, avoiding indoor tanning beds is imperative.

Most skin cancers can be successfully treated if caught early.

Melanoma is more likely to metastasize, or spread, to other

areas of the body and become more advanced. Still, the estimated five-year survival rate for patients whose melanoma is detected early is about 99 percent. The survival rate falls to 65 percent when the disease reaches the lymph nodes and 25 percent when the disease metastasizes to distant organs. While a far smaller percentage of SCCs metastasize, the numbers are higher, and as many as 15,000 people die each year from the disease.

The Skin Cancer Foundation recommends everyone see a dermatologist annually for a professional skin exam. Certain highrisk individuals may need to see their dermatologist more often. In addition, you should be checking your skin from head to toe carefully once a month. Skin cancers can vary incredibly in appearance, from red pimple-like growths to dark moles, scaly patches to small nodules, itchy bumps to bleeding sores. The bottom line is that if you see anything new, changing, or unusual on your skin, get it checked out by a dermatologist as soon as possible.

By taking sun protection seriously and checking in with your skin on a regular basis, everyone can enjoy any time outside without putting themselves at risk of developing skin cancer. n Deborah S. Sarnoff, M.D., President, The Skin Cancer Foundation

Winter May Be Warmer but Don’t Rule Out Snowstorms

AGOGIE

Dylan Dreyer, co-host of NBC News’ 3rd Hour of TODAY, weekend TODAY weather anchor, and fill-in weather anchor for NBC News, says this year’s La Niña will make for a predictably warmer winter.

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eteorologist Dylan Dreyer, who presents the weather forecast on NBC News, says this winter’s predictions are a safe bet. “This year we have a pretty strong La Niña,” Dreyer said, referring to a weather pattern which blows warm water off the Pacific Ocean, bringing warmer weather. “It should most likely stay in place during the winter.”

This winter continues the trend of rising temperatures of the last five years. “This year the trend should be that the southern half of the United States should see above-average temperatures and dryer conditions, whereas the northern part of the country should see wetter-than-average conditions and colder temperatures,” Dreyer said.

But the warmer seasonal trend doesn’t rule out storms. “Just because it’s a trend, that doesn’t mean you can’t get a big snowstorm,” Dreyer said. “You should always check in on it because we’re con-

stantly updating the models and we’re constantly giving you the forecast that takes in the most recent information.”

Dreyer, who lives in the northeast, is still hoping for some snow this holiday season. “I’m really hoping there’ll be a snowstorm or two,” she said. “There’s something special when you live in New York City and everything else is shut down. It’s very quiet and there’s not a lot of people around. You follow that up by coming inside and snuggling up in comfy clothes and getting hot chocolate.”

After a trying year, Dreyer is thankful for the downtime winter will bring this season. “Normally during winter I’d be traveling around the country following the worst weather and I’d only be able to be home every so often as long as there weren’t any storms,” Dreyer said. “To be able to spend a winter home will be special.” n

These one-of-a-kind pants have eight resistance bands built in, adding constant tension to every movement. Just wearing AGOGIE offers a convenient and comfortable way to activate more muscles, increase workout intensity, and burn more calories and fat. Working out just got as easy as putting on pants.

Join the resistance and make every movement count. www.AGOGIE.com

Ross Elliott MEDIAPLANET

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It’s Hip to Be Fit: Exercises to Strengthen Your Hip Flexors A lot of people have tight hip flexors and don’t even know it. When you have tight hips, it usually shows up in other parts of the body, most commonly as lower back or knee pain.

These exercises are effective and don’t require a lot of space or equipment. Add them into your workout routine or do them in front of the fire while watching a movie.

Single-leg romanian deadlifts Stand with your feet shoulderwidth apart and knees slightly bent.

Keeping your back straight, slowly bend forward while raising one leg back behind you. Lower your torso and lift your leg until both are parallel with the floor. Pause and then slowly return to the starting position.

Straight leg raises Lie flat on the ground with both knees bent. Straighten one leg up into the air. Engage your glutes and your core to raise your hips, lifting your butt off the ground and your straightened leg higher into the air. Pause at your highest point, then slowly return to the starting position.

High knees Stand with your feet hip-width apart.

Lift one knee to your chest, then switch to the other knee. Continue this movement, alternating knees at a steady pace.

You can increase the intensity by adding resistance to these moves with dumbbells or any household item with some weight to it, like detergent or a gallon of water. If you own a pair of AGOGIE resistance band pants, throw those on to really zero in on those hip flexors.

Lisa Mateo, Certified Personal Trainer

This has been paid for by AGOGIE.

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Why You Should Sweat the Small Stuff This Winter by Working Your Stabilizer Muscles No matter your fitness goals, there are small — yet crucial — groups of muscles you’re likely overlooking. o matter who I’m working with, I start with a core philosophy: Your body is a system. During the winter, we spend more time indoors, and our body isn’t out as much, resulting in a decrease in natural movement.

When you work out, you likely focus on the big parts of the system — large muscle groups like quadriceps, hamstrings, and glutes — and neglect the small parts.

Less natural movement, coupled with an overemphasis on major muscle groups, is not good for the system. That’s why this winter, I challenge you to spend more time strengthening your small muscles.

The forgotten muscles The small muscle groups I’m referring to are called stabilizer muscles, and they play an essential role in how your body moves, from working out to daily activities. As the name suggests, stabilizer muscles work to stabilize or steady your body and movements.

These muscles are critical for balance, as well as starting and stopping the force of movement. You can thank your stabilizers for the ability to perform explosive movements like running and jumping.

Strengthening your stabilizer muscles is also essential for injury prevention. When people get injured, they often blame wear and tear on the body. I don’t believe in the wear and tear philosophy. I believe in quality training. When you understand that your body is a system and train it as such, you won’t experience wear and tear.

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It’s all in the hips The stabilizer muscles I most often see ignored are the hip flexors. Weak hip flexors exist across the board, from athletes at every level to people I see walking down the street (yes, I can tell if you have weak hip flexors simply by the way you walk).

Your hip flexors are a major player in how you move your lower body. They help you walk, run, kick, bend, and rotate. It doesn’t matter if you’re into weights, marathons, yoga, biking, skiing, golfing, or basketball, the strength of your hip flexors will impact your performance.

Lengthen and strengthen Spending more time inside usually means spending more time sitting. Excessive sitting causes your hip flexors to shorten and become tight. Tight muscles cannot generate as much power and put you at greater risk for injury or pain.

Therefore, it’s important to both stretch and strengthen your hip flexors. The good news is you can accomplish this inside and without needing much space. Stretches like seated butterfly, runner’s lunge, knee to chest stretch, and pigeon pose can easily be done while watching TV. To strengthen the muscles, add exercises like glute bridges, high knees, mountain climbers, and straight leg raises to your regular workout routine. These can be done with or without weights, but adding resistance will increase the rate at which you increase your hip flexors’ strength.

Get a leg up Your calf muscles are another set

of smaller muscles that are too often neglected. They act as stabilizers for your ankles as well as your knees.

Just like your hip flexors, your calf muscles can get tight and weak if you don’t actively work on stretching and strengthening them. This can affect your fitness performance and cause issues for your feet, ankles, and knees.

Strong calves are necessary to help you maintain proper form, increase your power and speed, and prevent injuries and unnecessary pain.

Calf raises are an easy way to strengthen those muscles. You can stretch your calves up against a wall, in downward facing dog, or by massaging them with a foam roller or tennis ball.

The resistance movement Resistance bands are the best way to work your stabilizer muscles.

When training with weights, there is often a moment of rest at the top or bottom of a movement. That is not the case when training with resistance bands.

With bands, you cannot use gravity to your advantage and instead must continuously work against it to control your movements. This constant tension activates all the small muscle groups that surround and support your larger muscles.

And resistance bands don’t require any additional weight on your joints, making them a safe and effective way to strengthen all your muscles. n Myron Flowers, NSCA, NASM, and AMF-Certified Trainer, AGOGIE Performance Coach MEDIAPLANET

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Winter is coming Whether you’ll be spending more time at home this winter or plan to hit the road, unexpected power outages can happen anywhere and anytime. Portable power is necessary to keep vital technologies running, including cell phones to stay in touch, radios and televisions to stay informed, refrigerators and other appliances to stay comfortable, and medical devices like CPAP machines to stay healthy.

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CDC’s 5 Tips to Stay Safe and Healthy This Winter As winter approaches, so do cold-weather health risks.

And this year, the risk of COVID-19 makes staying safe even more important.

In addition to following the Centers for Disease Control’s (CDC) guidance on preventing COVID-19 — which includes washing your hands, avoiding large gatherings, staying six feet away from others, and wearing a mask — these five tips will help you and your family stay healthy this winter.

use generators, grills, or other gasoline or charcoal-burning devices inside your home or garage. Install a battery-operated or battery backup CO detector which will awaken your family at night if the alarm is triggered, and have your heating system, water heater, and any other gas, oil, or coal-burning appliances serviced by a qualified technician every year.

1. Get a flu shot While there is continued focus on COVID-19, we shouldn’t forget that influenza can result in serious health complications, hospitalization, or even death.

Flu activity peaks between December and February and can last as late as May, so it’s not too late to get vaccinated. The CDC recommends that everyone age 6 months and older get the vaccine.

3. Plan for cold weather Outdoor activities during cold weather can expose you to several safety hazards. Start by wearing warm clothing, a wind-resistant coat or jacket, mittens, hats, scarves, and waterproof boots. In very cold weather, dress in layers to avoid hypothermia. Other tips include keeping your cell phone with you, working slowly when doing outside chores, sprinkling cat litter or sand on icy patches, and taking along a buddy and an emergency kit on longer outings.

2. Stay safe at home This is the time of year when we turn up the heat and cozy up to the fire. Most residential fires occur during the winter, so never leave fireplaces, stoves, or candles unattended.

Another danger is carbon monoxide poisoning, which can lead to death but is 100 percent preventable. To stay safe, don’t

4. Protect your mental health Coping with stress and feelings of loneliness or isolation is important to mental health.

This winter, COVID-19 may cause you and your family to spend more time indoors and away from friends and family.

If you or your loved ones are struggling with these issues, it is important to seek help from

your healthcare provider or connect through other resources, such as howrightnow.org or the National Suicide Prevention Hotline, 1-800-273-TALK (8255) for English and 1-888-628-9454 for Spanish.

5. Eat healthy and exercise Eating healthy throughout the holidays and the winter season can be challenging. Moderation is always the best way to avoid holiday weight gain and the added health issues that can come with it. It’s OK to indulge now and then, but focus on healthier options and limit unhealthy fats, salt, and sugary foods and drinks.

Staying active is also essential to physical and mental health.

Regular physical activity helps you feel better, sleep better, reduces anxiety, and boosts immune function.

CDC recommends at least 150 minutes a week of physical activity, but the cold weather may make your normal exercise routine harder to keep up with.

Going for regular walks outside with the proper clothing is one way to help maintain an active lifestyle this winter, but there are also ways to get your physical activity indoors. You can find exercise videos online to help you do aerobics, dance, stretch, and build strength. Work out with items you have around the house, such as water bottles and canned goods. Walking or running up and down stairs can be a great workout. Housework such as vacuuming, sweeping, and cleaning all count towards your physical activity goal. And you’ll knock out some items on your to-do list while gaining health benefits.

Following these five tips can help make sure this winter is full of healthy and safe memories. n Centers for Disease Control and Prevention

Your Immune System Needs Balance, Not a Boost The concept of boosting your immune system is attractive, especially in the unsettling era of COVID-19. But is it doable or even desirable? I took a look at this issue and here’s what you should know.

I

n March 2020, as the realities of COVID-19 hit, there was a huge and unprecedented spike in people asking the internet how to “boost” their immune systems.

The concept of boosting your immune system is attractive, but is it doable or even desirable?

In fact, “boost” is entirely the wrong word in the context of COVID-19, where the worst symptoms are caused by the immune system going into overdrive.

Instead, what we need is an immune system that is in balance. Specific foods or supplements don’t seem to have much impact in achieving this, but eating a healthy diet, combined with getting enough exercise, not smoking, staying well hydrated, and having quality sleep do have a beneficial effect.

The available evidence suggests a Mediterranean-style diet does a good job of supporting our immune system. A study published in 2018 in the Frontiers of Physiology found that healthy people aged 65–79 who ate a Mediterranean diet and took 10 micrograms (400 I.U.) vitamin D daily for a year were able to help offset age-related declines in immunity.

Specifically, the study participants ate a lot of vegetables, fruit, whole grains, pulses, and dairy, including an ounce of

cheese daily. They also ate fish and a handful of nuts twice a week, along with modest portions of meat and eggs. Olive oil was the dietary fat of choice and a glass or two of red wine was allowed per night.

At the nutrient level, vitamins A, C, D, B6, folate, and B12, along with copper, iron, selenium, and zinc have all been associated with helping immune function.

A balanced diet supplies these in adequate quantities for most people, except for vegans who need to take a supplement of vitamin B12 and women who may lack iron and require an appropriate prescription of the mineral.

Vitamin D supplements may also be needed, especially during winter when it’s not possible to get the nutrient from sunlight. Getting your vitamin D levels checked is advisable. For optimal immune health you’re aiming for a serum 25(OH)D concentration (the biomarker of vitamin D exposure in the blood) of around 75 nmol/L, but less than 125 nmol/L. Too much vitamin D can be harmful and 50 micrograms (2000 I.U.) a day is the most you should ever need.

Intriguingly, our gut is home to 70 percent of our body’s immune tissue and provides a major line of defense between the outside world and our insides. Though the ins and

outs are far from fully understood, the collection of microbes in the gut seem to have key worker status, protecting us with “friendly” native bacterial species, exchanging cross-talk with gut cells to survey health risk, and generating by-products hostile to the bacteria and viruses that could do us harm.

The simplest way to support the gut microbiome is to eat more plant-based foods whose dietary fibers and polyphenols boost beneficial bacteria. That’s another tick in the box for the Mediterranean diet (or similarly plant-focused plans like DASH or a flexitarian diet) and a down vote for keto and low-carb-high-fat diets, which often don’t provide fiber in sufficient quantities.

Ironically the “detox” diet, or juice fast you might consider to cleanse and reboot, is also not a good idea for dodging illness, as it rarely contains enough calories and nutrients to support the immune system.

Indeed, a little bit of what we fancy could be a better health strategy. That’s because a positive emotional state, brought about by eating small amounts of the foods we really enjoy (hello cake!) can help our immune system too. n Angela Dowden, Registered Nutritionist, American Council on Science and Health

Can Meal Delivery Services Actually Make You Happier This Winter?

Snap Kitchen’s marketing and brand director Emily Dunn discusses how to prioritize wellness in the winter and live a healthier life with readyto-eat healthy meals.

What are some ways that people can stick to their goals in the new year when it comes to eating healthy?

The building blocks of creating healthy habits are four-fold: cue, craving, response, and reward. Without that, it can be hard to keep up the motivation to continue building on those healthy habits. With Snap Kitchen, we’ve designed our meals to be comforting and nourishing at the same time, so you can enjoy perfectly portioned ready-made meals while also satisfying your cravings.

How can healthy eating help people prioritize both their physical and mental wellness?

By eating a healthier diet, you’re setting yourself up to experience higher energy levels, improved digestion, and increased immunity, plus a boost in your everyday mood. And as an added bonus, that increased energy and overall feeling of wellbeing makes it easier to do the things you need to do, too.

In the winter time, and especially during the pandemic, people tend to spend most of their time inside. What are some ways that people can balance their diet at home?

We recommend focusing on building your plate in a balanced way. That means lots of veggies on your plate, plus high-quality protein and healthy fats. You can still leave room for other foods, but the base of veggies, protein, and healthy fats should always stay relatively constant. This combo will keep you full and satisfied, meaning fewer trips to the kitchen searching for processed, unhealthy snacks. By focusing on nourishing ingredients first and foremost, you can keep cravings at bay and maintain steady energy throughout the day.

This has been paid for by Snap Kitchen.

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T

he National Association of Productivity and Organizing Professionals (NAPO), an association of more than 3,500 members, noted a significant uptick in interest in decluttering and organizing during the pandemic and predicts the need to continue in 2021.

“Hiring a professional to help with decluttering and organizing is the same as hiring a personal trainer or financial advisor,” said NAPO executive director Jennifer Pastore Monroy. “Every January is GO month — Get Organized and be productive — because it’s the perfect time to make a fresh start, regardless of how little or much space you have.”

Here are three expert tips to get started on creating a more productive space.

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Simple Steps to Become ClutterFree in 2021 As consumers corralled their clutter, downsized their stuff, and tried to improve their workflow during the pandemic, they turned to productivity experts and professional organizers for help.

1. Start small Pick one area, room, or section of a room to make it manageable. Also, set aside the items you want to keep, which sets the stage for determining what to do with the rest.

designate space for each person with color-coded bins, a hanging rack with hooks for coats, or a bench with baskets to keep shoes tidy. Affix an over-the-door shoe organizer for hats, gloves, and scarves.

2. Start at the front door Entries get cluttered with bags, shoes, and keys. Pros

3. Address papers immediately Sort and file all papers imme-

READ MORE AT MODERNWELLNESSGUIDE.COM

diately and scan receipts so you can reduce paper. Recycle envelopes and inserts. Use a file folder for bills or items that need immediate response and file the rest. Reduce papers by using electronic payments and an online folder.

Clutter can negatively affect our mental health, but there are resources available.

For instance, www.napo. net provides a directory of local professional organizers or productivity experts who abide by a strict code of ethics and discretion and are available to help create a better environment at home or work. n Amy Tokos, President-Elect, NAPO

A Warmer Winter Shouldn’t Stop You from Planning Ahead The Weather Channel’s Stephanie Abrams offers advice on preparing for this winter, which is predicted to be another warm season.

No matter where you are in the country, the time to prepare for the cold months is now, whether that means ensuring heaters are in working condition or preparing to be locked in the house during a snowstorm. In keeping with recent seasonal trends, this winter looks like it’s going to be on the warmer side, but it’s always better to be safe than sorry.

“The last five years rank as the top five hottest, so that’s not a great trend,” said Stephanie Abrams, meteorologist for The Weather Channel.

“The warming trend has been happening and unfortunately looks like it’s going to continue.”

Stay ready Despite the warming temperatures, Abrams warned not to skip winter preparations, which could save you when that unexpected cold snap comes.

“Something that we always preach on weather channels is no matter where

you are you have to be prepared,” Abrams said. “There’s that one snowstorm in the south every few years and then you’re stuck. The key is to always be prepared — making sure your fireplace is cleaned, getting your heaters in good working order — because the last thing you want is your heater breaking in the middle of a snowstorm.”

The home is the most obvious place to start thinking of winter preparation, but just as important is making a plan for your car, especially in northern states where precipitation is expected to be above average this year.

“How many times have we seen people getting stuck in their cars during a big storm?”

Abrams said. “Have your winter kit with your supplies: sand in case you get stuck in snow, blankets, first aid kit.”

Layer up outside Those planning on outdoor excursions such as hiking or camping should likewise be mindful that preparing for the worst is essential even during a warm winter. “People that are hiking should make sure they’re prepared for the worst-case scenario when they go out when it comes to food and layers,” Abrams said.

She also encouraged hikers and campers to ensure they had reliable mobile phone or internet coverage to be able to contact for help if necessary.

For Abrams, preparation need not be complicated, but in some cases more really is more. “I think the key to winter is layer, layer, layer, and layer more,” she said.

“You can easily take off, wrap around your waist, [or] put [a layer] in your bag, but when you don’t have that extra layer, you’re miserable. I find the best tip for winter is more is better.” n Ross Elliott

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