Your Health - Central Zone - March 14, 2019

your HEALTH body / mind / fitness

March 14, 2019

Nutrition and Heart Health

COMFORT KE E PE RS ® OF OCE ANSIDE

March 14, 2019 — BALDWIN HERALD

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Superfoods that make a difference Boost your health with the right choices

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hat’s the formula for a healthy heart? Many factors contribute to your heart health, including exercising regularly, not smoking and eating healthy foods. But some foods pack a bigger nutritional punch than others when it comes to a healthy heart.

Are superfoods really “super”? The truth, according to nutrition expert Penny KrisEtherton, Ph.D., RD, is that many so-called “super” foods are good for your heart and your overall health when incorporated into a hearthealthy diet that’s balanced in lean protein, whole grains, fruits, vegetables and low-fat milk and dairy products. This diet also should include nuts, seeds and legumes, fish and liquid vegetable oil.

Here are foods you should include in your diet; many of which you probably eat already.

Add in others and you’re on your way to a happy heart. Check this handy list to make sure you’re on the right track.

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Leafy Green Vegetables Leafy green vegetables like spinach, kale, Swiss chard, and collard greens are well-known for their wealth of vitamins, minerals and antioxidants. In particular, they’re a great source of vitamin K, which helps protect your arteries and promote proper blood clotting.

They’re also high in dietary nitrates, which have been shown to reduce blood pressure, decrease arterial stiffness and improve the function of cells lining the blood vessels Some studies have also found a link between increasing your intake of leafy green vegetables and a lower risk of heart disease.

One analysis of eight studies found that increasing leafy green vegetable intake was associated with up to a 16% lower incidence of heart disease. Another study in 29,689 women showed that a high intake of leafy green vegetables was linked to a significantly lower risk of coronary heart disease.

Whole Grains Whole grains include all three nutrient-rich parts of the grain: germ, endosperm and bran.

Common types of whole grains include whole wheat, brown rice, oats, rye, barley, buckwheat and quinoa.

Compared to refined grains, whole grains are higher in fiber, which may help reduce “bad” LDL cholesterol and decrease the risk of heart disease. Multiple studies have found that including more whole grains in your diet can benefit your heart health.

One analysis of 45 studies concluded that eating three more servings of whole grains daily was associated with a 22 percent lower risk of heart disease.

Similarly, another study found that eating at least three servings of whole grains significantly decreased systolic blood pressure by 6 mmHg, which is enough to reduce the risk of stroke by about 25 percent.

When purchasing whole grains, make sure to read the ingredients label carefully. Phrases like “whole grain” or “whole wheat” indicate a whole-grain product, while words like “wheat flour” or “multigrain” may not.

Berries Strawberries, blueberries, blackberries and raspberries are jam-packed with important nutrients that play a central role in heart health. Berries are also rich in antioxidants like anthocyanins, which protect against the oxidative stress and inflammation that contribute to the development of heart disease .

Studies show that eating lots of berries can reduce several risk factors for heart disease. For example, one study in 27 adults with metabolic syndrome showed that drinking a beverage made of freeze-dried strawberries for eight weeks decreased “bad” LDL cholesterol by 11 percent.

Another study found that eating blueberries daily improved the function of cells that line the blood vessels, which help control blood pressure and blood clotting.

Additionally, an analysis of 22 studies showed that eating berries was associated with reductions in “bad” LDL cholesterol, systolic blood pressure, body mass index and certain markers of inflammation (15).

Berries can be a satisfying snack or delicious low-calorie dessert. Try adding a few different types to your diet to take advantage of their unique health benefits.

Avocados Avocados are an excellent source of hearthealthy monounsaturated fats, which have been linked to reduced levels of cholesterol and a lower risk of heart disease.

One study looked at the effects of three cholesterol-lowering diets in 45 overweight and obese people, with one of the test groups consuming one avocado per day. The avocado group experienced reductions in “bad” LDL cholesterol, including lower levels of small, dense LDL cholesterol, which are believed to significantly raise the risk of heart disease.

Another study including 17,567 people showed that those who ate avocados regularly were half as likely to have metabolic syndrome.

Avocados are also rich in potassium, a nutrient that’s essential to heart health. In fact, just one avocado supplies 975 milligrams of potassium, or about 28 percent of the amount that you need in a day.

Fatty Fish Fatty fish like salmon, mackerel, sardines and tuna are loaded with omega-3 fatty acids, Continued on page S -4

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HEALTH

BALDWIN HERALD — March 14, 2019

Tip

Keep the pressure off That cuff squeezing your arm at every doctor’s visit is important. It measures the amount of pressure flowing through your arteries with every heartbeat.

Get your blood pressure checked every 3-5 years if you’re 18-39. If you’re 40 or older, or if you have high blood pressure, check it every year.

Cut back on salt, limit alcohol to no more than one to two drinks a day, favor healthy eating habits (think fruits, vegetables, whole grains, and lean protein) manage your stress, and work out. These changes are often enough to bring your blood pressure back down into the normal range. If not, your doctor might recommend you also take medication.

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Steps to better heart health Keep that ticker ticking Change is an important part of living with heart disease or trying to prevent it. A jump in blood pressure or cholesterol earns you a lecture on healthy lifestyle changes. Heart attack and stroke survivors are often told to alter a lifetime of habits.

Some people manage to overhaul their exercise pattern, diet, and unhealthy habits with ease. The rest of us try to make changes, but don’t always succeed. Instead of undertaking a huge makeover, you might be able to improve your heart’s health with a series of small changes. Once you get going, you may find that change isn’t so hard. This approach may take longer, but it could also motivate you to make some big changes.

Here are 10 important small steps to get you on the road to better health.

1. Take a 10-minute walk. If you don’t exercise at all, a brief walk is a great way to start. If you do, it’s a good way to add more exercise to your day.

2. Give yourself a lift. Lifting a hardcover book or a two-pound weight a few times a day can help tone your arm muscles. When that becomes a breeze, move on to heavier items or join a gym.

3. Eat one extra fruit or vegetable a day. Fruits and vegetables are inexpensive, taste good, and are good for everything from your brain to your bowels.

4. Make breakfast count. Start the day with some fruit and a serving of whole grains, like oatmeal, bran flakes, or whole-wheat toast.

5. Stop drinking your calories. Cutting out just one sugar-sweetened soda or calorie-laden latte can easily save you 100 or more calories a day. Over a year, that can translate into a 10-pound weight loss.

6. Have a handful of nuts. Walnuts, almonds, peanuts, and other nuts are good for your heart. Try grabbing some instead of chips or cookies when you need a snack, adding them to salads for a healthful and tasty crunch, or using them in place of meat in pasta and other dishes.

7. Sample the fruits of the sea. Eat fish or other types of seafood instead of red meat once a week. It’s good for the heart, the brain, and the waistline.

8. Breathe deeply. Try breathing slowly and deeply for a few minutes a day. It can help you relax. Slow, deep breathing may also help lower blood pressure.

9. Wash your hands often. Scrubbing up with soap and water often during the day is a great way to protect your heart and health. The flu, pneumonia, and other infections can be very hard on the heart.

10. Count your blessings. Taking a moment each day to acknowledge the blessings in your life is one way to start tapping into other positive emotions. These have been linked with better health, longer life, and greater well-being, just as their opposites — chronic anger, worry, and hostility — contribute to high blood pressure and heart disease.

Above photo: A heart-healthy diet can reduce your risk of heart disease or stroke by 80 percent, according to the American Heart Association.

Improving your diet is an important step toward preventing heart disease, along with exercise, among the key prevention strategies.

Rekindle those resolutions Savor the flavor of a lifetime of health

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ave your healthy New Year’s habits already gone off course? Recharge and refocus as we get set to spring ahead this month, also known these days as National Nutrition Month.

Take a step forward by reevaluating your health goals. This is especially important in case those we made in January for the New Year have taken a backseat to busy schedules, or we’ve slipped back into unhealthy food ruts for comfort or due to stress or the winter doldrums.

Junk food, fast food, and red meat are all things most people realize they should avoid, but avoiding certain foods isn’t the only key to staying healthy. It’s more important to focus on your health as a whole, and how making smart health choices in several areas of your life can provide multiple benefits for the long haul.

Everyone deals with schedules, jobs, social lives and other things that some people believe don’t allow them the time to live their healthiest life. But the belief that we don’t have time for health is simply not valid; everyone can live a healthy life when they break it down meal by meal, day by day, choice by choice. So, to inspire you to live a more vibrant life each day, here are some nutritionist approved tips you can start to work into your own routines today. Practicing them daily will create a healthier (and happier) you in no time!

When we approach resolutions from a place of dissatisfaction or feeling that our current states are somehow lacking, resolutions become the penance we pay in the hopes of getting better. They are often huge and out of sync with how we actually live our lives, meaning that achieving them is going to be a hugely upstream paddle. But what if resolutions came from a place of celebrating how kick ass you really are and wanting to be good to yourself? To treat your body, your mind and your belly the way it deserves to be treated?

That might be a bit more life-affirming.

So, in case you are looking for some nutritional TLC, here are some suggestions for goals you might actually want to keep.

Toss your bathroom scale Your health goals should not be focused on weight. Instead, focus on building positive healthy habits that will lead to a healthy weight over time. Focus on weight, health (and usually weight) suffers. Focus on health — win-win.

Eat more … green veggies Love to eat? Find a way to feast on green veggies daily. They are full of the anti-oxidant and anti-inflammatory phyto-chemicals you need to defend against the aggressors of mod-

ern life: too much stress, too few fresh foods, exercise and sleep. Try to eat at least one cup of green vegetables a day in a meal, a smoothie or a fresh juice. It can seriously change your life.

Don’t count calories Whatever you do, don’t count calories. Or fat grams for that matter. Instead, focus on making healthier food choices. More whole, fresh plant foods. Fewer packaged and hyperprocessed snack foods — no matter how many calories they are.

Better food means a healthier, more resilient body. And choosing real food comes with a natural built in overeating fail safe because you will get full more quickly than with junk.

Eat dessert If you love sweets, nutritionists say its okay to eat dessert now and then. Make it the best quality you can make or buy, have a small amount and savor it. Denying yourself the things you love will lead you to overeat.

Downsize your plate Want to eat less? Watch your container size. Eat on side plates, never eat out of a food container and never drink extra large coffee drinks. You will finish what is put in front of you.

Fool your eyes by filling a smaller container and finishing it.

Treat yourself to a new healthy cookbook Surround yourself with inspiration for healthy living. A new healthy cookbook, with beautiful food photographs will make healthy eating appealing and exciting. Same goes for gorgeous new sneakers or a fancy new superfood to experiment with. Living well should be fun — or why bother?

Don’t eat in front of a screen Distracted eating is terrible for your digestion and will lead to overeating. ALWAYS eat away from a screen, even if just for five minutes.

Focus on the food so your body can actually realize that it is eating and enjoy the process.

Enjoy that morning cup of coffee Coffee isn’t actually bad for you — it’s those sugared up drinks disguised as coffee that are. In fact, the research shows that daily coffee consumption might improve your risk of diabetes, Alzheimer’s disease and even obesity.

If you love coffee, buy good coffee that you don’t have to mask with sugary syrups. Grind and brew your brew at home; invest in a really good insulated thermos to tote it to work and it will save you money.

Above photo: There’s no reason to let those resolutions you made at the start of the year slip away. Use National Nutrition Month as an opportunity to revive your goals for the long-term.

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Boost your health with the right choices Continued on page S -2

March 14, 2019 — BALDWIN HERALD

which have been studied extensively for their heart-health benefits.

In one study in 324 people, eating salmon three times a week for eight weeks significantly decreased diastolic blood pressure.

Another study showed that eating fish over the long term was linked to lower levels of total cholesterol, blood triglycerides, fasting blood sugar and systolic blood pressure.

Additionally, each 3.5-ounce (100 gram) decrease in weekly fish consumption was associated with a 19 percent higher likelihood of having one additional risk factor for heart disease, such as high blood pressure, diabetes or obesity

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Walnuts Walnuts are a great source of fiber and micronutrients like magnesium, copper and manganese. Research shows that incorporating a few servings of walnuts in your diet can help protect against heart disease.

According to one review, eating walnuts can reduce “bad” LDL cholesterol by up to 16 percent, lower diastolic blood pressure by 2–3 mm Hg and decrease oxidative stress and inflammation. Another study in 365 participants showed that diets supplemented with walnuts led to greater decreases in LDL and total cholesterol. Some studies have also found that regularly eating nuts such as walnuts is associated with a lower risk of heart disease.

Beans Beans contain resistant starch, which resists digestion and is fermented by the beneficial bacteria in your gut. According to some animal studies, resistant starch can improve heart health by decreasing blood levels of triglycerides and cholesterol. And multiple studies have also found that eating beans can reduce certain risk factors for heart disease.

In one study in 16 people, eating pinto beans reduced levels of blood triglycerides and “bad” LDL cholesterol. One review of 26 studies also found that a diet high in beans and legumes significantly decreased levels of LDL cholesterol.

What’s more, eating beans has been linked to reduced blood pressure and inflammation, both of which are risk factors for heart disease.

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pick a high-quality dark chocolate with a cocoa content of at least 70 percent, and moderate your intake to make the most of its heart-healthy benefits.

Tomatoes Tomatoes are loaded with lycopene, a natural plant pigment with powerful antioxidant properties. Antioxidants help neutralize harmful free radicals, preventing oxidative damage and inflammation, both of which can contribute to heart disease.

Low blood levels of lycopene are linked to an increased risk of heart attack and stroke. One review of 25 studies showed that a high intake of foods rich in lycopene was associated with a reduced risk of heart disease and stroke.

Another study in 50 overweight women found that eating two raw tomatoes four times per week increased levels of “good” HDL cholesterol.

Higher levels of HDL cholesterol can help remove excess cholesterol and plaque from the arteries to keep your heart healthy and protect against heart disease and stroke.

Almonds Almonds are incredibly nutrient-dense, boasting a long list of vitamins and minerals that are crucial to heart health. They’re also a good source of heart-healthy monounsaturated fats and fiber, two important nutrients that can help protect against heart disease.

Research suggests that eating almonds can have a powerful effect on your cholesterol levels, too. One study in 48 people with high cholesterol showed that eating 1.5 ounces of almonds daily for six weeks reduced belly fat and levels of “bad” LDL cholesterol, two risk factors for heart disease. Another small study had similar findings, reporting that eating almonds for four weeks resulted in significant decreases in both LDL and total cholesterol.

Research also shows that eating almonds is associated with higher levels of HDL cholesterol, which can help reduce plaque buildup and keep your arteries clear Remember that while almonds are very high in nutrients, they’re also high in calories. Measure your portions and moderate your intake if you’re trying to lose weight.

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Dark Chocolate Dark chocolate is rich in antioxidants like flavonoids, which can help boost heart health.

Studies have associated eating chocolate with a lower risk of heart disease.

One large study showed that those who ate chocolate at least five times per week had a 57 percent lower risk of coronary heart disease than non-chocolate eaters. Another found that eating chocolate at least twice per week was associated with a 32 percent lower risk of having calcified plaque in the arteries.

Keep in mind that these studies show an association but don’t necessarily account for other factors that may be involved. Be sure to

Seeds Chia seeds, flaxseeds and hemp seeds are all great sources of heart-healthy nutrients, including fiber and omega-3 fatty acids.

Numerous studies have found that adding these types of seeds to your diet can improve many heart disease risk factors, including inflammation, blood pressure, cholesterol and triglycerides.

For example, hemp seeds are high in arginine, an amino acid that has been associated with reduced blood levels of certain inflammatory markers. Furthermore, flaxseed may help keep blood pressure and cholesterol levels under control.

One study in people with high blood presContinued on page S -10

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BALDWIN HERALD — March 14, 2019

JOINT R E P LACEMENT

SOUTH NASSAU EARNS 34 AWARDS FOR HEALTH CARE EXCELLENCE South Nassau has earned 34 awards during the last three years from Healthgrades* in multiple specialties. We have been named among America’s 100 Best Hospitals for Orthopedic Surgery and are recipients of Five-Star Excellence Awards in Orthopedic and Gynecologic Surgery, Coronary Intervention and Joint Replacement.

For the full list of awards, visit us at southnassau.org/quality. *Healthgrades is an independent national rating organization and a leading online resource helping consumers make informed decisions about physicians and hospitals.

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March 14, 2019 — BALDWIN HERALD

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Screening for Colorectal Cancer: What you should know

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olorectal cancer (CRC) is the third most common cancer but there are ways to find it early when it’s more likely to be curable.

“Survival rates for CRC have greatly improved thanks in large part to screening tests that detect it at an early stage or prevent it from forming in the first place,” says Robin Mendelsohn, MD, a gastroenterologist at Memorial Sloan Kettering (MSK).

test (FOBT) and the fecal immunochemical test (FIT). Both detect traces of blood in the stool, which can be a sign of cancer. A newer test looks for both blood and small amounts of tumor DNA. If something is found during a stool-based test or a CT colonography, you still will need to undergo a colonoscopy to remove any polyps. Many experts consider colonoscopy to be the gold standard because it can both detect and prevent CRC.

What screening options Dr. robin are available?

Who should be screened MenDelsohn A colonoscopy is an imaging and when? test that uses a thin, flexible tube We recommend screening Gastroenterologist at with a video camera on its tip to beginning at age 50. The American Memorial sloan Kettering. search the colon for precancerous Cancer Society now recommends polyps and potentially remove considering screening starting at them. You need to clear your bowels 45. People age 45 to 49 and those before the test and be sedated during the exam. with a family history or genetic predisposition to Other imaging tests are flexible sigmoidoscopy, CRC should speak with their doctors about when which uses a shorter tube to examine the lower to start screening. part of your colon, and virtual colonoscopy (also FOBT and FIT should be done annually. The known as CT colonography). These tests still DNA test is recommended every three years. A require a bowel preparation, but they often can be colonoscopy is recommended every ten years, or performed while you’re awake. more frequently if polyps are found.

Stool-based tests include the fecal occult blood Recently, CRC incidence has risen among

people under 50. To address this, MSK founded the Center for Young Onset Colorectal Cancer to research what’s behind this problem and help these younger patients cope with the specific challenges they face.

Learn more about Memorial Sloan Kettering’s outpatient locations on Long Island at www.mskcc.org/longisland.

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Health memos are supplied by advertisers and are not written by the Herald editorial staff.

Take it to heart

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In men, typical signs include: √ Chest pain √ Headache or toothache √ Shortness of breath √ Vomiting √ Stomach ache √ Cold sweat √ Heartburn √ Arm pain √ Upper back pain √ General poor feeling

our heart creates the rhythm of your life beating between 60 and 100 times per minute — a total of up to 144,000 times a day! However, despite its fundamental importance, we often neglect to care for this miraculous life, sustaining organ. The harsh reality is that cardiovascular disease is the number one killer of Americans.

The good news is that there are a number of steps you can take to improve your heart health. Follow heart smart habits that’ll keep you running strong.

The heart is an amazing part of our bodies that tends to go unnoticed until something goes terribly wrong. Don’t wait for something bad to happen, take the time to invest in your heart health today to ensure it continues to provide a strong rhythm for you throughout your life.

Manage your blood pressure High blood pressure increases your risk of heart attack because it can cause atherosclerosis, or the buildup of plaque in your arteries, which could eventually block blood flow.

High blood pressure doesn’t have outward warning signs. so have it checked at least every two years. One high reading is not a cause for alarm, but if your tests run consistently over 120/80, your doctor may want to check it more often.

If blood pressure does creep up, you can help lower it by reducing stress, eating healthy, exercising, minimizing sodium intake, and drinking less alcohol. Ask your doctor about efficiently managing your blood pressure, and what he or she recommends.

Manage cholesterol and triglycerides Every four to sixyears, ask your doctor run a fasting lipoprotein profile. This test will measure your levels of good cholesterol (HDL), bad cholesterol (LDL), and triglycerides (body fat).

According to the American Heart Association, “A high tri-

BALDWIN HERALD — March 14, 2019

Stay on track for cardiovascular health

glyceride level combined with low HDL cholesterol or high LDL cholesterol is associated with atherosclerosis.”

If your family has a history of heart disease, you may be genetically prone to high cholesterol and will need medication.

But you can help manage it by avoiding foods high in saturated fat, such as beef, lamb, pork, butter, or whole milk.

Fortunately, you aren’t doomed to a bland, fat-free diet; polyunsaturated and monounsaturated fats could actually improve your cholesterol. Add fish, olives, avocados, walnuts, and vegetable oils to your menu for a happier and stronger heart.

Know the signs of heart distress Whether you have high risk factors or not, everyone should know the early warning signs of a heart attack. Keep in mind that the signs can differ for men and women.

In women, typical signs include: √ Chest pain √ Headache, neck or jaw pain √ Arm pain √ Stomach ache √ Vomiting √ Shortness of breath √ Lightheadedness √ Cold sweat √ Fatigue Women tend to have less “typical” symptoms than men.

They’re more likely to feel shortness of breath, pressure in the abdomen, or lightheadedness with no accompanying chest pain.

Above photo: What does it take to have a healthy heart? A lot depends on you, and your risk factors. If you imagine that healthy living means a bland diet and hours at the gym, you might be surprised to learn how simple, everyday choices can make a big difference.

Taking care of you is the best thing you can do for the ones you love.

With all of life’s demands, it’s easy to put off taking care of yourself.

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South Nassau earns awards for Orthopedics, Women’s Services and Interventional Cardiology

itting at her table enjoying a bowl of soup one evening, Maria H., 78, experienced belching and chest pain. Initially, she thought it was indigestion. But when it intensified, she decided to go to the emergency room at South Nassau.

After a thorough examination, which included a blood test that came back normal, Maria was advised that she had not had a heart attack, but she should see her cardiologist. The next day she booked an appointment with her cardiologist, who ran tests and found possible blockage in her arteries. Maria was referred to Jason Freeman, MD, FACC, FSCAI, South Nassau’s director of interventional cardiology, who discovered a 90 percent blockage in one artery, and unclogged it through a coronary stent procedure.

That collaborative approach to health care is the reason why South Nassau continues its tradition of earning top awards and certifications in a wide range of patient care specialties.

“Our commitment to innovation and quality care makes these achievements possible,” says Richard J. Murphy, South Nassau’s president and CEO. “I am proud of our team of more than 3,500 health care professionals and thank them for their dedication to excellence.”

Among the awards that South Nassau has earned for safety, quality and service excellence

during the past year are the following: • Healthgrades top 10 percent of hospitals evaluated for gynecologic surgery 2013-2018, Gynecologic Surgery Excellence Award, Superior Performance in Gynecologic Surgery Award and Five-Star Recipient for Hysterectomy (2015-2018) • Healthgrades America’s 100 Best Hospitals for Orthopedic Surgery Award™ (2018-2019) • Healthgrades Orthopedic Surgery Excellence Award™ (2015-2019) • Healthgrades Five-Star ratings for Total Knee Replacement (2018-2019), Total Hip Replacement (2017-2019) and Hip Fracture Treatment (2014-2019) • Healthgrades top 10 percent in the nation for Coronary Interventional Procedures (2019) • Healthgrades Coronary Intervention Excellence Award (2019) • Healthgrades Five-Star Recipient for Coronary Interventional Procedures (2019) In addition, South Nassau is a recipient of The Joint Commission’s Gold Seal of Approval for disease-specific care for stroke, hip and knee replacement, heart failure, bariatric surgery, wound care and end-stage renal disease.

For more information, visit southnassau.org.

South Nassau is the Long Island flagship hospital of the Mount Sinai Health System.

South Nassau received Healthgrades’ award for Coronary Intervention Excellence, and placed in the top 10 percent of hospitals nationwide for coronary interventional procedures, in 2019.

One Healthy Way, Oceanside • 1-877-SOUTH-NASSAU

Health memos are supplied by advertisers and are not written by the Herald editorial staff.

HEALTH MEMO

HEALTH MEMO

Hypnosis evolves with technology

Comfort Keepers: Expanding in your community

W

ith 20 years behind her as a Clinical Hypnotherapist, Terry Biener, CCH, believes that the key to a successful result is knowing what to say, how to say it, and which techniques to apply once a person is hypnotized. This wisdom can only come from extensive training and experience.

“Everyone processes information differently,” said Biener. “There are reasons why a habit or fear has formed, which should be examined before effective treatment can take place.” A thorough intake session is done first. The number of hypnosis sessions recommended varies. Hypnosis sessions are tailored to the person’s triggers and habits.

Motivation and willingness to work with suggestions on a conscious level are important.

Trust and rapport with the hypnotist is vital too.

Biener has recently added Computerized ClientBased Weight Loss to her repertoire. A sophisticated computer program is used to pinpoint personality, mental processing, strengths and weaknesses. Combined with data gathered from the client, she custom designs hypnosis sessions to zero in on imprints that need to be changed. Weight loss workshops, which include group hypnosis, will be offered in the future.

Biener’s true passion is helping people with fears and panic. Having experienced phobias and panic attacks herself, which were ultimately healed through hypnosis, her understanding and empathy is profound. By combining Neuro-linguistic

Programming (NLP) techniques with hypnosis, she can eliminate or reduce unwanted and sometimes devastating anxiety. “People should realize they aren’t alone. Phobias can seem irrational since they come from the subconscious –the part of the mind that responds without logic. Most people who have never experienced a phobia simply don’t understand.”

Understanding how hypnosis works before trying it is advised. “Ignore what you’ve seen in movies or on stage. A hypnotic trance is actually a natural state we visit frequently; when we’re engrossed a movie, or if we daydream while driving and don’t remember passing certain streets or exits. A hypnotist induces a trance to “reframe” the subconscious part of the mind. A good subject is strong-willed and intelligent. The person being hypnotized never loses control.” Hypnosis can help with trauma, sports, procrastination, self-esteem, stress, anxiety and most habits.

As a former New York City teacher, Biener is comfortable working with children. She holds numerous certifications though the American Board of Hypnotherapy and the National Guild of Hypnotists. She has done speaking engagements and group hypnosis sessions for organizations and wellness centers.

Clients are seen by appointment only. Phone consultations are free and confidential. Easy Changes Hypnosis is located in Valley Stream.

Contact Terry Biener, CCH, at 516-791-6174 or visit www.easychanges.com.

Terry Biener, CCH

C

omfort Keepers is owned

by Oceanside resident Judy Geier. Comfort Keepers is a worldwide franchise servicing Nassau County and surrounding areas. Its main goal is enabling independent living at home with respect and dignity.

Comfort Keepers aims to keep seniors in their own homes while providing non-medical care and companionship. Although elders are the main focus, all adults are serviced, including pregnant women.

The many services provided

by Comfort Keepers include conversation, companionship, meal preparation, light housekeeping, errand services, grocery shopping, respite or relief for the family, medication reminders, grooming and dressing guidance, incidental transportation, laundry and linen washing, recreational activities and crafts, mail assistance and organization, periodic review and communication, and emergency monitor systems. Caregivers are certified by The Alzheimer’s Asso-

ciation of Long Island.

Each caregiver is equipped to meet the needs of any and all patients. All have cars and have been subject to criminal and DMV background checks. In addition, all employees are bonded and insured.

A free in-home client assessment is done so that your loved one is assured the correct caregiver “match” for his/her specific needs.

516-791-6174 www.easychanges.com

516-442-2300 • www.oceanside-786.comfortkeepers.com.

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.

Exercise: The best prescription for a healthy heart

Y

ou might think that getting fit and boosting your heart health means spending hours upon hours at the gym, sweating and getting on machines that look more like torture devices than anything that’s going to help you. Well, that’s not true. In fact, reaping the heart-healthy benefits of exercise doesn’t have to take a huge time commitment — nor does it have to be torturous. It can actually be quite fun!

Here are effective ways to keep your ticker healthy and happy:

make your body stronger, which helps everything. So definitely do some resistance training a few times a week.

Use exercise to de-stress Stress plays a critical role in heart health, and exercise is great at kicking stress to the curb. Learn to see exercise not as something that you have to do, but instead as something you want to do because it makes you feel good. While most workouts will pump up your feel-good endorphins, workouts like yoga, Pilates and Tai Chi are especially good for destressing and improving the mind-body connection. Try ‘em!

Start with activities you love If you’ve had problems making exercise a regular part of your life, then you probably only think of exercise as something you have to do in the gym. But that’s just not true!

Things like walking, dancing in your living room, bowling and even cleaning the house can count as exercise as long as you’re getting a little out of breath when you’re doing them.

So sit down and make a list of all of the active things you do and find a way to make at least one of them a part of your day, every day.

Then, after a few months of making those activities habits, try new ones or more traditional workouts like a group exercise class. As you get in the habit of being active and start to get more fit, you might just be amazed and what activities you like.

from just 10-minute bouts of activity? Think again. Ten minutes of walking three times a day has been shown to lower blood pressure more effectively than a longer 30-minute bout of walking. Something as simple as walking before work, over lunch and after dinner is a fabulous way to squeeze in exercise — no gym required!

Embrace the power of 10 Think you can’t get heart-health benefits

It’s not just about cardio When people think of heart-healthy exer-

cise, they generally think of aerobic or cardio activities like jogging. But did you know that strength training (think lifting weights or doing bodyweight exercises like push-ups and lunges) can improve the health of your ticker, too?

When you lift weights at a moderate intensity, you get your heart rate up. This means that you’re working both your muscular system and your cardiovascular system. And when you make your muscles stronger, you

Support your efforts with a healthy diet Of course, working out — as awesome as it is — is only part of the heart-health equation.

Eating a nutritious diet that’s rich in fruits, veggies, whole grains, lean proteins and healthy fats is key to overall health, along with helping to give you the energy you need to power through those workouts and your everyday life.

Courtey American Heart Association

Above photo: You want long-term heart health? Start moving. The American College of Sports Medicine recommends 30 minutes of moderate-intensity cardiorespiratory exercise five days a week or 20 minutes of high-intensity exercise three days per week.

255 Warner Avenue, Roslyn Heights, NY 11577 • Tel: 516.621.5400 • Fax: 516.621.4879

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BALDWIN HERALD — March 14, 2019

Get moving and benefit body and soul

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March 14, 2019 — BALDWIN HERALD

Boost your health in five minutes or less

You know those days when your normal schedule gets thrown completely out the window? You’re tired, overrun and can barely think about the next thing on your to-do list, let alone work on your larger goals or concentrate on your health.

“Luckily, major results can stem from small steps, even if they seem inconsequential. These tiny decisions throughout your day add up to create a gradual shift towards change and transformation when it comes to your health,” says dietician Paul Kriegler.

When you’re flying at rapid speed throughout your day and could use a small win, Kriegler suggests trying a few of these five-minute health commitments:

Whip up a sustainable energy boost. Think of food as fuel for your body.

When you’re busy and on the run, don’t forget to pack healthy lunches and snacks to keep you nourished throughout the day. √ A protein and powdered greens shake is the perfect quick snack or lunch. √ Make a 3-ingredient salad. All you need is lettuce, a protein, and another veggie.

Do you have five minutes? Fit in a workout. Kriegler says a workout doesn’t have to (and shouldn’t!) disrupt your entire day. If you find yourself with five minutes to spare, get up and move. √ Work out your kinks with five minutes of stretching or foam rolling. √ See how many pushups you can do in five minutes. √ When you’re at work, run up and down the side stairs of your office. √ Fit in two sprints up and down your street before dinner.

Plan for the days and weeks ahead.

Achieving a goal always involves planning.

Find five minutes in your day to make sure you have a healthy plan in place.

Better your health with the right choices Continued on page S -4

sure showed that eating 30 grams of flax seeds every day for half a year decreased systolic blood pressure by an average of 10 mmHg and reduced diastolic blood pressure by 7 mmHg. In one study of 17 people, eating bread made with flaxseed was shown to reduce total cholesterol by 7 percent and “bad” LDL cholesterol by 9 percent.

Although more research is needed about the effects of chia seeds on heart health in humans, one study in rats found that eating chia seeds lowered blood triglyceride levels and boosted levels of beneficial HDL cholesterol.

Garlic For centuries, garlic has been used as a natural remedy to treat a variety of ailments. In recent years, research has confirmed its potent medicinal properties and found that garlic can even help improve heart health.

This is thanks to the presence of a compound called allicin, which is believed to have a multitude of therapeutic effects (56).

In one study, taking garlic extract in doses of 600–1,500 mg daily for 24 weeks was as effective as a common prescription drug at reducing blood pressure.

One review compiled the results of 39 studies and found that garlic can reduce total cholesterol by an average of 17 mg/dL and “bad” LDL cholesterol by 9 mg/dL in those with high cholesterol. Other studies have found that

garlic extract can inhibit platelet buildup, which may reduce the risk of blood clots and stroke.

Be sure to consume garlic raw, or crush it and let it sit for a few minutes before cooking.

This allows for the formation of allicin, maximizing its potential health benefits.

Olive Oil A staple in the Mediterranean diet, the heart-healthy benefits of olive oil are well documented.Olive oil is packed with antioxidants, which can relieve inflammation and decrease the risk of chronic disease. It’s also rich in monounsaturated fatty acids, and many studies have associated it with improvements in heart health.

In fact, one study in 7,216 adults at high risk for heart disease showed that those who consumed the most olive oil had a 35 percent lower risk of developing heart disease.

Furthermore, a higher intake of olive oil was associated with a 48% lower risk of dying from heart disease. Another large study also showed that a higher intake of olive oil was associated with lower systolic and diastolic blood pressure.

MSK Nassau

The future of cancer care.

Coming soon to Uniondale.

With MSK’s brand-new Uniondale location, you’ll be connected to over 130 years of innovation and thousands of people focused entirely on cancer. That means you’ll have access to the most advanced treatment options and care teams that guide you every step of the way.

MSKCC.ORG/NASSAU

MORE SCIENCE.

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LESS FEAR.

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BALDWIN HERALD — March 14, 2019

Hy p n o s i s Can Help!

one-on-one Hypnosis for Adults and Children in a safe & Comfortable Environment Weight • Smoking • Stress • Anxieties Fears • Phobias • Grieving • Unwanted Habits Self Esteem • Confidence • Starting Over Dating • Clutter • Study Habits • Memory Procrastination • Menopause • Sleep Issues Sports Improvement and More

Terry Biener, CCH

Certified Clinical Hypnotist in practice since 1992

Easy Changes Hypnosis HypnoShe@aol.com www.easychanges.com Lo Cat e d i n Va L L e y St r e a m

Gift rt Ce ificates Available 1018291

516-791-6174

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March 14, 2019 — BALDWIN HERALD

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