Your Health - May 2019 - North Zone

your HEALTH

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body / mind / fitness

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GLEN COVE HERALD GAZETTE — May 16, 2019

May 16, 2019

Summer’s bounty Maintain your healthy lifestyle throughout barbecue season

The warmth of summer means less clothes and more barbecues. To look your best and feel even better, the foods you choose at those barbecues, baseball games, picnics and pool parties should really be good ones.

Instead of loading up your plate with hot dogs, chips, potato salad, s’mores, and more, focus your attention on those seasonal superfoods that will leave you feeling healthy and satisfied. Here are some top picks for summer.

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Kiwi Just one cup of this electric green fruit provides more potassium than the same amount of sliced bananas — with less sugar and calories! They may taste sweet, but there’s no worrying about cavities when it comes to kiwi, with just seven grams of sugar in one medium fruit they have almost three times less sugar than one apple.

One cup of the fruit also contains five grams of fiber (the green part has soluble fiber, while the seeds and skin offer the insoluble kind), or about 21 percent of the daily recommended intake, to help promote feelings of fullness.

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Spinach Antioxidants, anti-inflammatories, and vitamins that promote vision and bone health are what make this little ol’ green so super.

Spinach has plenty of vitamins A and C, as well as folate (and magnesium. Each plays a role in healthy muscle and nerve function.

Studies have shown spinach can help combat osteoporosis, arthritis and several types of cancer.

Watermelon Low in sugar and high in vitamins A and C, this summer treat is a great, refreshing, lowcalorie snack. Studies suggest watermelon could also potentially lower blood pressure and reduce the risk of cardiovascular disease .

Plus, the lycopene in watermelon can help protect the body from UV rays and cancer.

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Asparagus This tender vegetable has been a luxurious epicurean delight for hundreds of years.

The nutritional powers of this pointy veggie are many. The spears are a good source of vitamin K (important for strong bones and blood clotting) and antioxidants, which repair damage done by free radicals and can help reduce risk of serious health problems like heart disease, diabetes, and cancer.

Asparagus is also a good vegetarian source of iron, which helps keep your bones, hair and nails strong. Serve a side of steamed, roasted, or grilled asparagus with dinner, or toss bite-sized pieces into salads and omelets for extra crunch.

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Lemons This tart, sunny-colored fruit is a pretty sweet superfood. Lemons are packed with flavor, but (thankfully) not calories. The juice of an entire lemon has only 12 calories but a whopping third of the daily recommended value of vitamin C and other antioxidants.

Those antioxidants, known as flavonoids, could make lemons a good way to decrease heart disease risk, reduce inflammation, and fight some cancers (including pancreatic and stomach).

Strawberries Vitamin C holds most of the strawberry’s secret superpowers. Just one cup of these beautiful berries satisfies the daily requirement for vitamin C! Studies suggest the antioxidant helps build and repair the body’s tissues, boosts immunity, and fights excess free radical damage. Plus, it can help promote healthy eye function.

Blueberries Blueberries are nutritional superstars, filled with fiber, vitamin C, and cancer-fighting compounds. Blueberry phytochemicals inhibit growth and metastatic potential of MDAMB-231 breast cancer cells.

Blueberries are loaded with fiber and the antioxidant anthocyanin, which helps fight age-related diseases. A recent study show indicated that adults 75 and older who consume blueberries on a daily basis have improved learning and memory function.

Blueberries are a great low-calorie snack.

One cup is only 80 calories and provides nearly 1/4 the recommended amount of vitamin C you need for the day.

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GLEN COVE HERALD GAZETTE — May 16, 2019

It’s natural to want to get out in the sun during warm summer days. It should also be second nature to take steps to protect your skin from the sun when you go outside.

Be sun savvy Summertime means “fun in the sun.” But, while you’re outside being physically active, it’s important to protect yourself from the sun’s ultraviolet (UV) rays which can damage skin in as little as 15 minutes and increase risk of skin cancer.

Skin cancer is currently the most common cancer in the United States.

Every year, nearly 5 million people are treated for skin cancer, including 72,000 new cases and 9,000 deaths from melanoma, the deadliest form of skin cancer.

In addition to the risk of skin cancer, the sun’s UV rays are also responsible for more than 90 percent of visible changes commonly attributed to skin aging, such as wrinkles, sagging, dryness, freckles, and dark blotches. The sun’s rays tend to suppress the skin’s immunity, making some people more prone to cold sores or other skin infections.

Fortunately, most skin cancers can be prevented.

Enjoy the outdoors, but beat the heat and remember the sunscreen

Seek the shade The sun’s rays are usually strongest between 10 a.m. and 4 p.m. If you are outside, find shade from a structure, a leafy tree, or a sun umbrella for protection. Also, try to arrange your schedule so that you can take advantage of the early morning and late afternoon for your outdoor activities. Otherwise, limit exposure to the sun and take frequent breaks in the shade.

Cover up Wear clothing that covers the arms and legs.

Some outdoor gear is designed to offer sun protection. Tightly woven fabrics tend to help the most.

Your clothes can be an effective form of protection from the sun’s harmful rays. Some activewear now carries an Ultraviolet Protection Factor (UPF) rating. The UPF rating lets you know how well the fabric shields your skin from ultraviolet (UV) rays.

All fabrics block UV rays to some degree, but the most effective have a UPF rating from 15 (good) to more than 50 (excellent). For example, a white cotton t-shirt has a UPF of five. Blue jeans have a UPF of 1,700. In other words, densely woven and bright or dark colored fabrics offer the best defense from the sun’s rays. Lightweight, loose-fitting long sleeves and pants also help.

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Make exercise a family affair. Teach your children to embrace good fitness and nutrition habits while they are young.

Also, don’t forget a hat and sunglasses to protect your head and eyes.

Apply sunscreen Choose a broad spectrum sunscreen that protects against both UVA and UVB rays, with a sun protection factor (SPF) of at least 15, as recommended by the Centers for Disease Control.

However many physicians will recommend a higher SPF such as 30. SPF ratings tell you how well the sunscreen blocks the sun’s harmful UV rays.

Higher numbers give more protection.

If you are at risk for acne, use oil-free products. If a sunscreen causes stinging, itching, or a rash, try a fragrance-free product that lists titanium dioxide or zincoxide as an active ingredient.

Avoid products that combine UV and insect protection in one bottle. The sunscreen effect may be reduced. Use make-up with at least SPF 15 plus moisturizer on your face. Apply a full teaspoon on your face to provide enough protection from the sun.

Certain medicines or types of makeup may increase your sensitivity to sun.

Apply sunscreen at least 15 minutes before going outdoors. It may be helpful to apply it in front of a mirror to make sure your skin is fully covered.

It takes at least an ounce of sunscreen, or enough to fill the palm of your hand, to cover all exposed parts of yourbody. Adjust the amount of sunscreen you use based on your body size.

Remember to put sunscreen on your nose, entire neck, top of your feet, top of your ears, your scalp, and your lips. Reapply every two hours when outdoors, even on cloudy days. Put on more when it is windy, after being in the water, or after working up a sweat.

To help you remember to reapply, keep a container nearby, such as in your purse or backpack.

Check the expiration date and make sure it hasn’t expired. If it has, throw it out. Keep in mind that if sunscreen is exposed to higher temperatures, it degrades and has a shorter shelf life. n

your HEALTH body / mind / fitness

May 16, 2019

General Manager RoBeRt KeRn Editorial, Cover Designer JeffRey a. neGRIn

Your Health is an advertising supplement to the Herald Community Newspapers. Copyright © 2019 Richner Communications, Inc. Published by Richner Communications, Inc. 2 Endo Blvd., Garden City, NY 11530 (516) 569-4000 • www.liherald.com

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On the move

Get creative with family fitness Summer brings warm weather, blue skies and lots of sunshine. And with the kids on break from school, the summer months offer infinite opportunities for families to get moving.

“People are more active in the summer because they’re doing things like yard work, washing cars and playing outside with their kids,” Nicole Schreiber says. The fitness expert believes the commitment to fitness is more likely to slip during vacations when you’re more likely to lie by the pool than swim in the pool.

Never fear, if you’re committed to staying fit as a family, squeezing physical activity into your itinerary will be seamless. Keep your kids off the couch and get your whole family moving with these summertime fitness ideas.

Bounce. Whether you buy an inexpensive bounce house at a garage sale or splurge on a large-scale trampoline, bouncing is great exercise. To sidestep boredom from the repetitive up-and-down motion, play games on the trampoline. “Do a round of ‘Simon Says’ or challenge your kids to see who can complete the most tuck jumps,” Schreiber suggests.

Get shaking with hula hoops. Hula hoops help whittle your waist, too, burning up to seven calories a minute when done consistently. And they’re a favorite pastime for kids, especially when you switch up the fun with other exercises. Have kids do tuck jumps, jumping jacks or even jump rope before getting back to the hula hoop.

Set up an obstacle course. Nothing promises to tax your muscles more than a challenging obstacle course. Create stations in your backyard or at the park for exercises like lunges, squats, sit-ups and push-ups. Near a jungle gym? Add pull-ups or other monkey-bar exercises to your circuit.

Have fun with sidewalk chalk. Whether you draw hopscotch squares, create a racetrack in the backyard or use chalk to create an obstacle course, sidewalk chalk offers myriad opportunities to get moving. Plus, your children will be able to practice spelling, reading and writing in the process.

Break out the bubbles. Bubble machines are especially fun for younger children. Just turn on the bubbles and run around the yard trying to “catch” them or pop them! A bonus: You’ll be able to teach them mindful breathing techniques by showing them how to use their breath to blow big bubbles.

Go high-tech. In today’s digital world, there are countless apps that help families get moving together. Whether you challenge each other using a social network-style app or opt for something like Pokemon Go, the end result is the same: You’re moving! There are even superhero-themed workouts for the little ones.

Take a walk. Nothing is more powerful for both mind and body than heading outside for a breath of fresh air. Whether you choose to go hiking in the woods or take a stroll around the block after dinner, walking is a great family bonding activity. It’s also a great way to teach kids to prioritize fitness.

No matter which summer activities you choose, it’s important to be aware of potential pitfalls. Exercising in the heat and humidity can be especially problematic, since it raises the risk for heat exhaustion and heat stroke.

Even just spending time in the sunshine comes with caveats including sunburn and increased risk of skin cancer. So be summer smart.

“Wear sunscreen, cover up with a broad-brimmed hat and be sure to stay hydrated during the summer months,” Schreiber cautions. “Equally important, encourage your kids to engage in moderate-to-vigorous physical activity for at least 60 minutes most days.” That way when school starts up again, whether their sport of choice is football or water polo, they’ll be ready to dive in. n

HEALTH HEALTHMEMOS MEMO

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M

5 reasons to come to MSK Nassau for cancer care

emorial Sloan Kettersays Dr. Drullinsky. “We have speing (MSK) has been cialists in every field who only serving people on treat that kind of cancer and are Long Island for more than 20 years up-to-date on the most-innovaat multiple locations in both Nastive approaches.” sau and Suffolk county. MSK is MSK Nassau also offers counselnow expanding its world-class, ing; genetic testing; nutrition concompassionate care by opening sultations; a Symptom Care Clinic MSK Nassau in Uniondale. This allto help address unexpected medinew 114,000 square foot facility cal problems; and a rapid offers services addressing almost response lab, which cuts down every aspect of cancer care and waiting time.

Dr. Pamela Drullinsky allows for more convenient treatEvery aspect of a patient’s visit Regional Care Network ment for people from Nassau has been carefully considered to Site Director at county and eastern Queens. provide peace of mind, from free MSK Nassau “We’re excited to offer new valet parking to covered walkservices and expand what we’ve ways that usher visitors into calm, been doing in Nassau county for the last two soothing spaces. Interior areas offer patients and decades,” says Pamela Drullinsky, MD, a breast their caregivers privacy, while thoughtfully landcancer oncologist and MSK Nassau’s Regional Care scaped outdoor areas provide an opportunity to Network Site Director. recharge.

Dr. Drullinsky understands how a convenient Here are five more appealing features of MSK location helps people reduce travel time and Nassau: stress. “Receiving treatment close to home lessens the burden on everyday life,” she says.

Infusion, your way The collaborative team approach to care at Many people come weekly for chemotherapy, MSK Nassau ensures that each person’s treatment immunotherapy, and other types of infusions. The plan is regularly discussed by experts across the 26 infusion spaces are self-contained, providing institution. MSK’s singular focus on cancer makes privacy and modern comforts in a tranquil setting. for a committed team dedicated to bringing the Internet, television, and refreshments are available, latest breakthroughs to patients. and temperature, lighting, and seating are con“People come to MSK for specialized care,” trolled by the patient.

The latest radiation treatments MSK Nassau houses three state-of-the-art linear accelerators, which are the backbone of radiation therapy. MSK radiation oncologists deliver ultra-precise treatments that seek to spare healthy tissue, including intensity-modulated radiation therapy, image-guided radiation therapy, and stereotactic body radiation therapy.

Surgical consultations MSK Nassau offers most of the procedures that are necessary before and after surgery, as well as consultations with the surgeon who will perform a person’s operation.

Research Clinical trials test new treatments and are a crucial step in developing new approaches to care.

MSK offers more clinical trials for cancer care than

516-559-1000 • mskcc.org/longisland Health memos are supplied by advertisers and are not written by the Herald editorial staff.

HEALTH MEMO

M

Obesity in children

edi Weightloss® knows degree: obese children are heavier how frustrating it can be for their height than overweight for a parent to have to children. In any case the fact that deal with an adolescent coping with almost a third of our children are obesity. We feel the best way to overweight or more represents a treat adult obesity is to prevent significant potential public health childhood obesity because obesity problem. as a disease is an expensive healthObesity in childhood is relatcare burden that carries along with ed to a number of influences: The it a long list of other health-related availability of healthy food choices problems — not just social stigmati- Jay R Shayevitz, MD MS is foremost; others include TV ads Medical Director, Owner zation: promoting unhealthy diet choices, • Heart disease factors that downplay the impor• High cholesterol tance of physical activity, an abun• High blood pressure dance of inexpensive, readily avail• Diabetes (primarily type 2) able sugary drinks and snack foods, and genetic • Sleep apnea and hereditary influences — although genetics • Asthma might not be as important as the environmental • Liver disease and fibrosis factors.

• Delayed puberty in boys Fortunately, obesity is a curable disease, and • Early puberty in girls the best time to reverse it is in childhood. Obesity • Orthopedic problems (slipped capito-femoral treatment is multimodal across all ages, from chilepiphysis, Blount disease) dren to adults. The keys to achieving and sustain• Gall stones ing weight loss successfully are physical activity, • Cancer diet, and nutrition therapy. Especially in growing • Shortened life expectancy children, calorie restriction may be less necessary In Nassau County the most recent data from than redistribution of caloric intake away from the New York State Department of Health indicate sugary sodas, candy, and greasy, salty snacks to that the rate of overweight and obesity among more healthful choices. Also, the CDC recommends school-age children (elementary through high 1 hour or more of physical activity daily for chilschool) was 32 percent in 2016. The difference dren and adolescents. between obese and overweight is a matter of At Medi Weightloss®, we can act as account-

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any other institution on Long Island. This means that people who come to MSK Nassau may have access to therapies being studied that aren’t available at many other hospitals.

Help getting back on your feet Rehabilitation services help people with the side effects and physical changes that can result from cancer and its treatment. MSK Nassau features a gym, seasoned rehabilitation specialists, and care for any stage of treatment or survivorship, including lymphedema.

Learn more about MSK’s outpatient cancer centers in Commack, Hauppauge, and Uniondale at www.mskcc.org/longisland.

Let the sun shine in

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Abundant sunshine, higher temperatures and longer days make this the perfect time to get outside and enjoy the great outdoors.

Taking your workout outside is a great way to enjoy pleasant weather and stay fit at the same time. In addition to exercise routines done at the gym, explore energizing outdoor activities to burn calories and soak up some springtime sun at the same time.

Summertime’s appeal can also sidetrack those fitness goals at times. Relaxing outdoors, beach trips, barbecues, picnics and more can put a crimp into your workout routine.

Maintain the focus on your fitness program while enjoying all those summer activities.

Protect yourself from the sun When exercising outdoors, make sure that you use sunscreen, wear lightweight fabrics and adjust your workout schedule.

During days when the heat index is too high, consider working out indoors in an air-conditioned facility. Starting earlier in the morning when the weather is cooler will also help to keep your body temperature down when working out outdoors.

Stay hydrated Hydration during outdoor or indoor workouts is extremely important during summer workouts. Being well hydrated helps you to have an effective workout, especially during the summer. The American College of Sports Medicine recommends drinking 3-8

GLEN COVE HERALD GAZETTE — May 16, 2019

Best ways to exercise outdoors

fluid ounces of water every 15-20 minutes during exercise. After exercise, ACSM recommends you drink 20-24 fluid ounces of water or sports beverage for every one pound lost.

Don’t forget to warm up Although our bodies are warmer in the summer months due to the heat, it is still important to warm up before workouts. A proper warm up prior to exercise will reduce your risk for injury.

Try something new Join a new exercise class or try a new workout technique. The summer months means you can incorporate outdoor actives such as biking, running, yoga, hiking, outdoor sports and more into your routine to burn calories and stay in shape.

Beach bounty The beach is not just for relaxing and catching some sun. Beaches can be a great place to get a good workout as well.

Swimming in the ocean against the tug of the tide and waves is quite a task. The buoyancy of the water will prevent strain on your joints, but the resistance of the water will work your muscles harder than if you were swimming in a pool.

Running or walking in sand is tougher than doing the same activities on a packed surface. The sand offers more resistance, which will tire out your legs and provide a

Use the warm weather as an excuse to take your workout outdoors.

greater cardiovascular benefit. Carting a few children, a cooler, beach chairs, and refreshments also may qualify as a workout!

This is the time of year when many people renew their love affair with the great out-

doors and take advantage of all the outdoor events and activities at their disposal.

Exercising outdoors is one way to soak up some sun (safely, of course) while enjoying some fresh air and getting healthier. n

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