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good health ¡ÄüºË¾ÉΠǺ¹ºIJú¹ A healthy outlook that benefits all ages
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his month is the time to celebrate life and turn over a new leaf. September is Healthy Aging Month, a month dedicated to helping individuals gain a more positive outlook about growing older. The Healthy Aging Campaign was established 15 years ago to help everyone become aware of their physical and mental health, diet, social skills and even financial situations; all factors that contribute to successful aging. But, at the core, the message here applies to everyone at all ages: build a foundation early on with the principles of good health for continued well being at every age. Do you ever wake up and think "Wow, I don't feel as young as I used to?" It's a sentiment shared by people of every age group.
Fortunately, it doesn't matter if you're 20 or 60 — feeling fit and aging well can be a reality with the right mindset and proper exercise and nutrition.
Young adults: Up to age 30 Starting a career, getting married, buying a home — these are just a few big life events people in this age category often experience. It also means less time to focus on fitness, and often an increase in unhealthy eating on the go. Physical activity: Young adults should do what they enjoy most, fitting it in on a regular basis, suggests Tavis Piattoly, a sports dietitian and nutritionist. "Any form of physical exercise and exertion is beneficial for the cardiovascular system, but adults under 30 usually like sports,”
Get off that couch. Research proves that the equation is pretty simple: sitting for long bouts of time = a shorter lifespan and other health risks. he says. "This is the age where former athletes or very active post-graduates are still looking to play a sport for fun." Nutrition: "The metabolic rate of this age group is declining, so they can't live on
fast food for breakfast, lunch and dinner like they did in college," Piattoly says. "It's time to clean up the diet and make smarter choices such as reducing sugar intake and avoiding Continued on page S-3
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A healthy outlook that benefits all ages Continued from page S-1
fast food as much as possible. Prevention should be the focus." Supplements: A multivitamin and probiotic supplements can also be helpful, according to Piattoly.
Middle age: 30 to 50 In this age bracket, regular checkups with a physician are more important than ever. The stress of having children and growing a career can take a toll. Eating out due to lack of time becomes common and can cause weight gain. Physical activity: Regular strength training three to five days per week to prevent the progression of muscle loss that begins around age 35, according to Piattoly. "For cardiovascular-related exercises, it is important to do what you enjoy as you are more likely to stay motivated and consistent," he says. "Yoga is recommended for those individuals who are looking to balance stress." Nutrition: "It's important to eat smaller more frequent meals throughout the day, such as every three to four hours, and to make sure a source of lean protein is included at every meal and snack," Piattoly says. "Protein is more thermogenic than fat and carbohydrates, so your body burns more calories when consuming protein." Supplements: In addition what is recommended for the young adult group, Piattoly suggests vitamin D and turmeric extract, a great natural anti-inflammatory agent, for 30 to 50-year-olds.
Boomers: 50 plus People of this age are concerned with their health and risk for disease due to family history or lifestyle factors from their youth. Additionally, progressive loss of muscle mass and weaker bones increases risk for injury. Physical activity: Regular strength training three to five days per week prevents the progression of muscle loss and maintains good bone strength to prevent falls, Piattoly recommends. "For cardiovascular-related exercises, it is important to do what you enjoy as you are more likely to stay motivated and consistent," he says. "You can still participate in cardiovascularrelated sports like tennis and basketball. For lower-impact sports that are easier on the joints, I like swimming and cycling." Nutrition: "Since the immune system is not as strong as it once was for this age group, a diet rich in fruits and vegetables is key, such as five to 10 servings per day," Piattoly says. "Protein is also a critical nutrient for the preservation of muscle mass. I usually recommend making a smoothie or shake at least once a day, which can include protein powder, fruit and some veggies." Supplements: A vitamin D supplement for bone health and, potentially, calcium for osteoporosis, and creatine to reduce the risk of age-related muscle decline are worthwhile considerations.
For all ages Adopt a healthy routine. The longest living folks tend to have a fondness for daily and weekly routines. Routines that feature healthy diets, exercise and connecting with others are key. In addition, one study found 75 percent make it a point to laugh or giggle everyday and 60 percent meditate or practice some spiritual activity each day.
hen it comes to good health, everyone knows the steps to take, whether it’s making time to get to the gym, researching the latest superfoods, and so forth. While these avenues to health certainly can be beneficial, we also can turn to many health boosters in our own homes to help us achieve our goals of living healthier lifestyles. Lemon water: Lemon water is now being touted as a beneficial addition to one’s daily diet. Lemon water can help reduce acidity in the body, including removing uric acid, a main cause of inflammation. Lemons contain pectin fiber, which can aid in weight loss by helping to fight hunger pangs. Lemons also contain a load of vitamin C, which can give the immune system a boost. Yogurt: Probiotic pills can help return healthy bacteria to the digestive system, but so can eating yogurt regularly. Look for yogurts that contain live and active cultures for optimal benefit. Bicycle: Dust off that bicycle that has been hiding in your garage. Cycling is an excellent form of cardiovascular exercise, and riders can tailor their intensity levels to correlate to their ages and abilities. Many folks — kids and adults — find cycling an enjoyable form of activity because it gets them outside and often doesn’t feel like exercise. Fruits and vegetables: Produce offers many of the vitamins and minerals people look to supplements to provide. Including diverse fruit and vegetable choices in one’s diet can improve health in various ways, including providing a boost to the immune system. Honey: Honey is a valuable superfood that can boost overall health. In addition to soothing sore throats, it can serve as an antibiotic and wound healer, provide allergy protection, increase calcium absorption, and provide a source of energy without the insulin spike associated with other forms of sugar. Just remember, don't give honey to infants under one year old.
¥ÄÈÉÊǺ ¶Ã¹ ɽº ·Ç¶¾Ã Having good posture can improve your confidence, mood and overall health By SHARON NAYLOR
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re you a slumper? Check your posture right now to see if your shoulders are rounded forward and your back curled. Chances are you've eased into your natural posture: slouched down, head in alignment with your spine, shoulders back, back not straight. And your brain may be paying the price. Researchers at several top academic institutions, including Harvard and Columbia universities, have been studying the link between bad posture and the brain for decades, and their recent findings show that improving posture can improve the brain's function, and thus your mood and memory levels. Researchers, for instance, found that when you assume what they call "power poses" of confident stance and tall, uplifted posture, your decision-making is subconsciously affected. When you stand or sit up taller, and pull your shoulders back and outward, your brain gets a signal that it's the confident, powerful you in charge of your thinking, and, in turn, you might make more confident choices. A 2003 Ohio State University study found that when you shake your head "no," or nod your head "yes" while observing a scenario or listening to information, you may form positive or negative opinions about your observations depending on the motion of your head and its positive or negative message to the brain. And when you sit up straight, you're more likely to think positively and recall more positive memories. Slumping and slouching can generate negative memories, thoughts and perceptions, which creates stress hormones in the brain, as opposed to happier hormones that can trickle down into your daily choices and create a more energetic, happier you that feels like working out. Everything is connected, and it all starts with how you hold your frame.
Protein can be the missing component in a woman’s healthy diet and fitness plan.
¥ÇÄɺ¾Ã ÅÄÌºÇ An ally for women looking to get healthy
While protein is used to build and repair muscle tissue and promote neurological function, it also can encourage fat loss, deliver essential nutrients and improve metabolic activity. Because protein can increase satiety better than some other foods, it also can be a good way to curb cravings and help cut out some extra calories. Although protein is an important component of a nutritious diet, some women do not consume enough of it or even know what “enough protein” entails. According to a recent survey by Luna, 50 percent of women ages 18 to 50 do not know if they’re getting enough protein.
How much protein?
Banish the slumping for continued wellness throughout the decades
Good posture can boost your brain power and improve your mood and well being throughout Dana Carney, a social psychologist at University of your life.
California, Berkeley, conducted a 2010 survey that was among the first to reveal that power poses demonstrating confidence (regardless of whether or not a person actually feels confident) increase levels of testosterone and lower levels of cortisol — the stress hormone — in the brain. Because testosterone is associated with selfconfidence, having good posture can create hormones in the brain that make you feel more self-assured. Carney says the power pose sends a signal to the brain, and what begins as a neural impulse turns into an actual, physiological response that boosts brainpower. And science aside, your posture affects how you see yourself, as well as how others see you. If you're slumped down and slouching during a job interview, for example, the interviewer will likely see you as less confident, and perhaps will have a neural impulse to judge you as less capable. If you have good posture, with your shoulders back and your body aligned, you can look better in your clothes and will likely receive compliments from loved ones, which will boost your confidence and mood. You could also just love how you look in the mirror, which will make you feel lighter and more positive. Good posture also pertains to walking. If you walk slumped down and in a shuffle, you look bedraggled and overwrought, which can make you actually feel bedraggled and overwrought. When you walk uplifted and with confidence, your brain registers "uplifted and with confidence," and pumps out happy hormones to match the message. Physical pain from bad posture can affect your brain, too. When you slouch often, you may experience
back, neck, shoulder and even wrist pain, which can send signals to the brain that you're suffering. The brain then needs to create pain-reducing hormones rather than happy ones. It's quite hard to feel happy when you're achy, sore or in such pain that you have to take medication for relief. Pain can cause depression when the brain gets sapped of positive hormones.
Better posture leads to more brain power So in many connected ways, good posture makes for a happier brain. And with your happier brain, you have better relationships, fitness, work performance, more intimacy and other positive effects on your lifestyle. There are several ways to improve your posture, including taking a Yoga for Better Posture class, or just yoga classes in general, since yoga elongates the body and retrains your frame to be more upright with your shoulders back and spine aligned, the position will soon feel more natural to you. Exercise as a whole also helps to improve posture. You might also ask a co-worker or relative to help you get more mindful of your posture, with a gentle touch on your shoulder if you're slouched down at your desk or kitchen counter. When you feel the touch, you'll straighten up your posture and send a positive message to your brain. And even if you get a hundred touches in a day, you'll eventually retrain your frame to hold power poses, and your helper won't have to signal you to straighten up as often.
How much protein a woman needs isn’t an exact science. The Institute of Medicine and the United States Department of Agriculture recommends that all men and women over the age of 19 consume .8 grams of protein per kilogram of body weight, but that number can be customized depending on how active a person is. Because high-protein foods also may be high in saturated fats, it’s best to choose protein sources that include essential amino acids and are relatively low in saturated fat. Such sources include fish, roasted chicken and soybeans.
Muscle building properties
Many people consume protein to build muscle. By consuming adequate amounts of protein, women can retain lean muscle mass and keep their bodies strong. Physically active women may need more protein than women who are sedentary to help fuel the recovery of muscles after their workouts. Muscles actually are built outside of the gym. During physical activity, muscle tissue is torn and broken down. Amino acids in protein will help repair muscle tissue to grow back stronger.
Fends off hunger pangs
Protein takes longer to break down in the body and digest compared to carbohydrates, which usually produce quick punches of energy. A longer digestion window means you can feel fuller for a longer amount of time and steer clear of excess calories. Slower digestion may also help stabilize energy levels.
Protein helps burn fat
According to BodyBuilding.com, protein has the highest thermic effect of food, or TEF, which is the amount of calories it takes your body to process and utilize a nutrient. This can mean your body actually uses a quarter to 35 percent of the caloric energy from consumed protein just to digest it. Those who eat more protein during the day may see faster weight loss. Furthermore, excess protein consumed will not cause women to bulk up, as the body will excrete whatever it does not use as fuel.
Protein supplements
Much of the protein a healthy body needs can be gotten through food. However, some women like protein shakes to replace a meal or provide extra fuel after a workout. Two of the most readily available protein powders include whey concentrate, a fast-absorbing pre- and post-workout protein source, and casein, a protein that can be used as a meal or right before bed because it can take five to seven hours to fully breakdown in the body.
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Winthrop-University Hospital is Long Island’s first and only “Baby-Friendly Hospital,� according to the worldwide Baby-Friendly Hospital Initiative (BFHI). BFHI is a global program of the World Health Organization (WHO) and the United Nations Children’s Fund (UNICEF). It recognizes hospitals that provide an optimal level of care for infant feeding and mother/baby bonding, including breastfeeding support. Evidence shows that breastfeeding reduces the risk of SIDS, childhood cancers and diabetes. And women who breastfeed have lower rates of breast and ovarian cancer, anemia and diabetes.
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HEALTH MEMOS
The Bristal Assisted Living Communities offer tips on healthy aging
Comfort Keepers: Expanding to your community
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Health memos are supplied by advertisers and are not written by the Herald editorial staff.
Health memos are supplied by advertisers and are not written by the Herald editorial staff.
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HEALTH MEMO
“I have a 9-year-old daughter, don’t let me die�
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S 'ARY 2OSENBERG WAS BEING RUSHED FROM 3OUTH .AS SAU #OMMUNITIES (OSPITALmS EMERGENCY ROOM TO THE CARDIAC CATHETERIZATION LAB OF THE HOSPITALmS #ENTER FOR #ARDIOVASCULAR (EALTH HE LOOKED UP AT *ASON &REEMAN - $ AND SAID n) HAVE A YEAR OLD DAUGHTER DONmT LET ME DIE o $R &REEMAN DIRECTOR OF INTERVENTIONAL CARDIOLOGY AT THE #ENTER FOR #ARDIOVASCULAR (EALTH SAVED -R 2OSENBERGmS LIFE BY PERFORMING ANGIOPLASTY WHICH OPENS BLOCKED CORO NARY ARTERIES WITH A BALLOON TIPPED CATHETER (E ALSO INSERT ED A STENT OR TINY TUBE TO PREVENT THE CLOGGED RIGHT CORONARY ARTERY FROM CLOSING 7ITHIN AN HOUR AFTER THE PROCEDURE -R 2OSENBERG WAS IN RECOVERY WATCHING THE .EW 9ORK 'IANTS FOOTBALL GAME FEELING LIKE A nMILLION DOLLARS o -R 2OSENBERGmS HEART ATTACK WAS CAUSED BY A CLOT IN ONE OF HIS THREE CORONARY ARTERIES THE RIGHT ONE WHICH FEEDS THE HEART 4HE PROCEDURE $R &REEMAN PERFORMED UNBLOCKED THE ARTERY AND RESTORED NORMAL BLOOD FLOW #ARDIOVASCULAR DISEASE IS THE NUMBER ONE CAUSE OF DEATH IN THE 5NITED 3TATES ACCOUNTING FOR ONE IN EVERY THREE DEATHS 3YMPTOMS OF A HEART ATTACK OR HEART DISEASE INCLUDE PAIN OR DISCOMFORT IN THE CENTER OF THE CHEST OR OTHER AREAS OF THE UPPER BODY INCLUDING THE ARMS BACK NECK JAW OR STOMACH SHORTNESS OF BREATH BREAKING OUT IN A COLD SWEAT NAUSEA AND LIGHT HEADEDNESS )N THE EVENT THAT YOU A LOVED ONE OR FRIEND NEED EXPERT ADVANCED AND POTENTIALLY LIFE SAVING HEART CARE YOU NEED LOOK NO FURTHER THAN RIGHT IN YOUR NEIGHBORHOOD 3OUTH .ASSAUmS #ENTER FOR #ARDIOVASCULAR (EALTH PER FORMS A WIDE RANGE OF CORONARY AND PERIPHERAL INTERVENTION AL PROCEDURES ! RECIPIENT OF THE 'ET 7ITH 4HE 'UIDE LINES†q(EART &AILURE 3ILVER 0LUS 1UALITY !CHIEVEMENT
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ÂĽÂžĂˆĂ‰ÂśÂ¸Â˝ÂžĂ„Ăˆ Ŝ¸À Âś Ă…ĂŠĂƒÂ¸Â˝ This nut has many longevity beneďŹ ts By CHARLYN FARGO
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ou've probably heard about the benefits of eating a handful of nuts — walnuts, almonds or pecans. You can add pistachios to the list as well. A research article, published in the British Journal of Nutrition, April 2015, compiled results from several research articles that highlighted the potential benefits of regular pistachio consumption. When comparing pistachios to some other nuts, they found they are lower in calories and fat, and higher in fiber, phytosterols, gamma-tocopherol, vitamin K and certain carotenoids. Here are other findings from the review: 1. When on calorie-restricted diets, inclusion of nuts can help dieters stay on track. One study found that when individuals consumed 20 percent of their calories from pistachios, they had a significant decrease in waist circumference and a trend toward a reduction in body fat. 2. Pistachios are a good source of fiber. Increased fiber intake has been shown to aid in weight loss and lower the risk of diabetes, cardiovascular disease and some types of cancer. Pistachios also have a low glycemic index, which can help curb hunger pangs and lower blood glucose. 3. Pistachios are chockfull of vitamins and minerals. Thiamin (vitamin B-1) is found in pistachios and plays an important role in the body's ability to metabolize carbohydrates. 4. The mineral content of pistachios could also play a helpful role in controlling blood pressure levels and the prevention of bone-related diseases. 5. Pistachios contain phenolic compounds, carotenoids and other bioactives, which are responsible for their golden,
green and purple hues. These compounds can help protect against cardiovascular disease and cancer, and help prevent vision loss associated with aging. 6. Pistachios have the highest phytosterol content of all nuts, and several studies have shown an inverse relationship with phytosterol consumption and cholesterol levels. The bottom line is pistachios — like walnuts and other tree nuts — can be part of a heart-healthy diet that will have lifetime benefits. There are many ways to incorporate pistachios into your family’s meal times. Try this recipe for starters.
Quinoa Kale Risotto with Pistachios 1 tablespoon extra virgin olive oil 1/2 onion, diced 1/2 red bell pepper, diced 1 clove garlic, minced 2 cups uncooked quinoa 3 cups vegetable broth 1/2 cup white wine 1 teaspoon rosemary 1/4 teaspoon black pepper 4 cups chopped fresh kale Zest of 1/2 lemon 1/2 cup pistachios, coarsely chopped Heat olive oil in a large saucepan over medium heat. Add onion, red bell pepper and garlic, and cook for 2 minutes. Add quinoa and cook for an additional minute. Meanwhile, heat vegetable broth, white wine, rosemary and black pepper together in a small pot until warm. Reduce heat to low. Add broth mixture to saucepan with quinoa
mixture, 1/2 cup at a time, stirring until it is absorbed. Repeat this procedure for about 15 minutes, until all of liquid is absorbed, and quinoa is tender, but not overcooked. Stir in kale, lemon zest and pistachios, and heat for an additional minute only, until ingredients are heated through but kale remains bright green. Serve immediately. Yield: 6 (1 cup) servings. Nutritional Information per serving: 346 calories, 12 g protein, 49 g carbohydrates, 10 g fat, 6.5 g fiber, 496 mg sodium.
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Park Avenue Extended Care is proud to welcome Dr. Ostuni, Dr. Smar, and Dr. Caso We continue our affiliation with Dr. James Germano of Orlin & Cohen Orthopedics & Dr. Ivan Mikolaenko of Neurological Surgery, PC.
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Where Quality Matters
33 *
%
FASTER
Minutes matter during a heart attack. When Gary needed an emergency angioplasty, South Nassau Communities Hospital’s expert physicians and nurses were there for him. In fact, at South Nassau we treat heart attacks 32 minutes faster than the national benchmark. Now, Gary is a survivor and happy to be back with his family. At the Center for Cardiovascular Health at South Nassau, our highly skilled staff offers award-winning cardiac services ranging from prevention to diagnosis, treatment and rehabilitation. Whether it’s prevention or an emergency, live your healthiest life with South Nassau’s leading-edge cardiac care — just like Gary.
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