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your HEALTH body / mind / fitness

September 13, 2018

focusing on

Living WeLL

September 13, 2018 — YOUR HEALTH - Herald Communit Newspapers


South Nassau Is the Only Hospital in New York State Recognized by Healthgrades * For Excellence in All Five Categories of Women’s Health Care ®

South Nassau is proud to be the only hospital in New York to be recognized by Healthgrades with five top awards for women’s care: • Gynecologic Surgery Excellence Award** • C-Section Delivery Five-Star • Vaginal Delivery Five-Star • Gynecologic Procedures Five-Star • Hysterectomy Five-Star

*Healthgrades is an independent national rating organization and a leading online resource helping consumers make informed decisions about physicians and hospitals. **Patients treated in recipient hospitals have, on average, a 46.3 percent lower risk of experiencing a complication.


For more information or to schedule an appointment, call 877-SOUTH-NASSAU or visit


Reconsidering longevity This 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 over 15 years ago, and since then, everyone has 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 every age: build a foundation early on with the principles of good health for 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. 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,” 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 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

We often wish we could turn back the hand of time. But when it comes to living a long, satisfying life, it’s simple — the things you do today affect your tomorrows.

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.

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.

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“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 agerelated 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. However, 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. n

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Healthy aging starts with a mindset If 40 is the new 30, then 50 is the new 40, right?

You may be “over 50”, but you don’t have to be “over” having fun and living your best, healthy life! Actually, it’s even more important to get started on healthier habits and ditch the bad ones. Your early to mid-50s are when biochemical changes start to occur, leading to the onset of cancer and other chronic illness. Now is the perfect time to turn over a new leaf, assess your lifestyle and make your health a priority. It’s hard to change bad habits for healthier ones, much less sustain them. The key is to also switch your mindset: Look at it as a lifestyle change rather than a quick fix. Many changes cost nothing and require only common sense and some self-awareness. Smile more, stand when you can, sleep at least eight hours, take a daily walk, and pursue your passions! It’s never too late to reinvent yourself, take up a new activity, or pursue a new career. The key is to keep moving and find ways to incorporate exercise and healthier habits into your life. Healthy aging in midlife and even into your senior years isn’t rocket science. The body is a self-healing, self-regulating system and performs best when it’s on a regular schedule. The foundation for healthy aging begins with routine habits around nutrition, exercise, and prevention. Learn to manage stress: Manage stress through exercise and other activities like yoga and mindfulness or a creative outlet. Research shows that a life of stress is really hard on the body, especially chronic stress. Patients who have higher levels of baseline stress are more prone to diabetes, cancer, heart disease and obesity. Get an annual physical: Get a yearly checkup and other preventative screenings including pap smears, colonoscopies, mammograms, and prostate-specific antigen (PSA) test. Preventative screenings save lives by catching cancer and chronic illnesses early. Get some sleep: Embrace routine, especially when it comes to sleep. Aim for seven to eight hours of regular, uninterrupted sleep. Follow a regular schedule with going to bed, waking up and when you eat your meals. It also regulates hormones like insulin and cortisol, which helps prevent disease. Focus on better nutrition: Eat a heart-healthy diet, more fruits and vegetables, and lean protein. Avoid or limit starchy, fried and processed foods and too much red meat. Reduce salt and sugar, increase healthy fats such as fish oil and omega-3 fatty acids, and skip anything with GMOs. (Ingredients you can’t pronounce!) It’s definitely the time to kick bad habits like excessive drinking and smoking, too. Most important — maintain a healthy weight and keep moving: Make regular exercise a habit, or at least find ways to be more active. Several studies have found a profound link between a generally sedentary lifestyle, meaning hours upon hours of sitting, and increased incidence of obesity, diabetes, cardiovascular Continued on page S-14

YOUR HEALTH - Herald Communit Newspapers — September 13, 2018

A healthy outlook benefits everyone — at every age

September 13, 2018 — YOUR HEALTH - Herald Communit Newspapers




Comfort Keepers: Expanding in your community


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 Association 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. 

HEALTH MEMO Long Island Hearing:

Where patients send their family and friends


n need of Hearing Instruments and/or Audiological Services? Look no further than Long Island Hearing. Since 1985 LIH has built its reputation on experience, consistency and reliability for its patients. All of our staff take the necessary time to understand your hearing difficulties and concerns, and initiate the proper solutions for your best resolution. You never will be rushed, and we will provide you with personalized attention. When adding customized hearing instrument products, add education and rehabilitation. Our patient is assured that their hearing health care journey needs are met. A repair lab is available on site and we are open six days a week. LIH is a provider for most insurance companies; we are a seasoned Workers Compensation specialist. Our guaranteed competitive pricing covers all makes/ models of hearing instruments, repairs, supplies, batteries, along with over 33 years of being in practice. Why not consider our practice for your hearing care health need? Walk-ins are welcome for repairs/ service during certain hours; hearing tests are by appointment. LIH is a family owned and operated practice since 1985. Our passion from day one has been helping those with hearing loss reconnect with the ones they love. Our practice statement speaks for itself: “Our commitment to you will be life changing.” Call us! You will be pleasantly surprised. LIH offers convenient locations, with walk-in service and consultations at Levittown and Nesconset.

Comfort Keepers

516-442-2300 •

Long Beach (new partner location) All Island Hearing 108 West Park Ave. (Across from Long Beach Library) 516-763-EARS (3277) Levittown 3475 Hempstead Tpke. (Between Wantagh and Jerusalem Ave.) 516-735-9191 Nesconset/Smithtown 55 Southern Blvd. (Inside Primary Medical Care of Suffolk County) 631-972-5211 Plainview 459 So. Oyster Bay Rd. (Corner of Jamaica Ave.) 516-933-HEAR (4327)

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.



Physical Medicine and Rehabilitation at Mercy Medical Center


Long Island Hearing

ercy Medical Center’s Physical Medicine and Rehabilitation unit is a highly specialized 37-bed facility dedicated to the comprehensive rehabilitative care of inpatients who have suffered catastrophic illnesses and injuries such as stroke, spinal cord injury, amputation, major orthopedic surgery, severe disabling arthritis and acquired brain injury. Mercy is the only hospital in Nassau County to offer the Bioness Wireless Rehabilitation System: Ness H200 Wireless Hand System and the Ness L300 Foot Drop System. This state-of-the-art technology uses functional electrical stimulation to stimulate the nerves to activate weak muscles in the forearm,

hand and lower leg. Both systems may help a patient regain function if his/her condition is due to a stroke, a traumatic brain injury, an incomplete spinal cord injury or other neurological disorder. Using advanced equipment and techniques to help patients reach their highest possible level of function and independence, the staff includes the area’s top physical, occupational and speech therapists. For more information call 516-62MERCY.

Mercy Medical Center

1000 N Village Ave, Rockville Centre, NY 11570 • 516-62MERCY Health memos are supplied by advertisers and are not written by the Herald editorial staff.


New Horizon Counseling Center strengthens communities

ew Horizon Counseling Center is committed to enhancing the well-being of the communities we serve and the people who live in them by empowering individuals and strengthening communities. For over thirty years, we have never lost sight that what counts the most is being there for the individual or family that is troubled, in crisis, and chooses counseling that provides a customized approach to care. Psychotherapy for individuals, groups and families is part of the comprehensive range of services provided for children, teens, adults, and seniors. A dedicated staff that is available 6 days a week, daytime and evenings, provides behavioral health care counseling, medication management, care coordination, unique support groups, an Alzheimer’s Social Day Program, a well Senior Day Program (both pro-

viding free hot lunches, no fee), a pre-vocational and drop-in program for adults (also no fee), chemical dependence outpatient treatment, and extensive services for children and adults with developmental disabilities. New Horizon Counseling Center’s professionals consult to schools and other community organizations, as well as assist individuals through specialized support programs. NHCC works closely with area hospitals to assist in discharge planning and community re-integration for those who require more intensive services.

New Horizon Counseling Center 50 W. Hawthorne Ave., Valley Stream • 516-569-5500 Health memos are supplied by advertisers and are not written by the Herald editorial staff.


YOUR HEALTH - Herald Communit Newspapers — September 13, 2018

GOT BACK PAIN? Make the right call!

1 Same day appointment. 2 Only our experienced neurosurgeons will perform your surgery.


3 First practice on Long Island to adopt routine collaborative care for complex spinal conditions. 4 Advanced, minimally invasive techniques including laser spine surgery. 5 Make the right call for:

Where Patients Come First

1-844-NSPC-DOC • A Proudly Independent Private Practice. Six Convenient Long Island Locations.


• Herniated Disc • Spinal Stenosis • Sciatica • Scoliosis • Spondylolisthesis

Sanitize this

The pros and cons of antibiotic soaps

By Christopher Crown In director David Fincher’s provocative 1999 film, “Fight Club,” we see a dark side to the world of soap-making. Although current home-cleaning companies might not be using character Tyler Durden’s methods, there has been a lot of controversy around the world of antibacterial soaps and their potential dangers to human health. We live in a sanitized world, says Markham Heid, a contributor for Time, and it’s possible that this rigorous scrubbing and devotion to killing all bacteria is doing more harm than good. Is it possible that we should heed Durden’s advice and “stop being perfect” — that we should “evolve (and) let the chips fall where they may”? Washing away the hype Although there is currently a lot of debate on the topic of antibacterial soap, the Centers for Disease Control and Prevention cuts straight through the haze and delivers a powerful message on its hand-washing resource page. Citing six recent scientific studies in peer-reviewed scholarly journals (some of them are even meta-analyses of many other papers), the CDC states that there are no observable benefits of using soaps containing antibacterial ingredients over using traditional soaps. Martin Blaser, director of the Human Microbiome Program at New York University, adds to this, claiming that although humans

see eliminating any and all microbes as being beneficial, it is actually weakening the human race and strengthening bacterial strains. In his book “Missing Microbes: How the Overuse of Antibiotics Is Fueling Our Modern Plagues,” Blaser elaborates on this claim. Antibiotics, which many think of as just coming in pill form from the doctor, are actually any medication or ingredient that is meant to kill microbes — microscopic life-forms living all around us and in us. So yes, azithromycin from your doctor is an antibiotic, but so are hand sanitizer and your favorite citrusy dish soap. By killing all the bacteria in our lives, Blaser claims, we are weakening our internal microbiome (the host of microorganisms that help our body function) and also are artificially helping the most powerful antibiotic-resistant strains of bacteria. By killing all the weak bacteria with a hand soap that boasts a 99 percent kill rate, you leave the strongest one percent alive to reproduce and multiply. This “antibiotic resistance” is called a “threat to global health security” on the World Health Organization’s website. Environmental impact Beyond harming human health, antibacterial soaps are also affecting the environment. Joseph Stromberg writes in the journal Smithsonian that the U.S. Geological Survey has found large traces of antibiotics from soaps seeping into lakes, tributaries and oceans, even after wastewater purification.

In a sterilized, scrubbed and sanitized world, many health experts are questioning the benefits of antibacterial soaps.

Stromberg goes on to say that this form of pollution can inhibit photosynthetic function in algae — the base food source for almost all ocean food chains -- and therefore biomagnify in larger ocean species because animals higher on the food chain are exposed to dangerous levels by eating animals that have accumulated toxicity. Closer to home, however, there is a movement to restrengthen the human immune system by eliminating wanton antibiotic use.

Many “hippie parents” are choosing to eliminate antibacterial products and let their children play in the dirt. On NPR recently,Lulu Garcia-Navarro reported that children need germs to strengthen their ability to fight infection. Although microbes are becoming harder to kill, the best bet seems to be to ditch antibacterial soaps, go back to basics and let our bodies coevolve against the bacteria in our lives. n

Physical Therapy Report

Patient Progress:



Therapy That Transforms Lives Lynbrook Restorative Therapy and Nursing, 243 Atlantic Avenue, Lynbrook, New York 11563 • 516.634.1400


September 13, 2018 — YOUR HEALTH - Herald Communit Newspapers



YOUR HEALTH - Herald Communit Newspapers — September 13, 2018

WHAT DOES ORTHOPEDIC SUBSPECIALIZATION REALLY MEAN? “It means I’m back in the water, stronger and faster than ever.” – JOHN PICCARELLI, SURFER


Orlin & Cohen’s fellowship-trained knee and hip subspecialists helped John get back on his board. Long Island’s largest, most respected and experienced orthopedic group, our network features:

Nationally ranked doctors who are experts in the latest techniques.

In-house diagnostic testing, physical rehabilitation and pain management.

Seven-day a week appointments for superior urgent care.


Rockville Centre Lynbrook Garden City Massapequa Merrick Woodbury Cedarhurst Bohemia Smithtown

OC479_HeraldNewspapers_Surf_10.25x12.75_4C.indd 1


516.536.2800 |

8/31/18 2:12 PM


September 13, 2018 — YOUR HEALTH - Herald Communit Newspapers


Women receive ‘Five-Star’ award-winning health care at South Nassau


auren D. and her husband, Ryan, of Queens, N.Y., had the choice of any hospital located in New York City for the birthplace of their first child. With metro-area physicians touting South Nassau’s program of compassionate, collaborative obstetrical health care services and attention to high-risk pregnancies, Lauren and Ryan chose South Nassau Communities Hospital in Oceanside. On Feb. 18, 2018, Lauren and Ryan celebrated the birth of their son, William James. Their experience exceeded their expectations. “From the maternity nurses to the obstetricians and pediatricians, the entire experience was incredible,” said Lauren. “The standard of care we received combined with the hotel-like private patient rooms and labor and delivery rooms make South Nassau the place to be for life’s greatest moment.” Lauren’s experience and the standard of care she received is the norm at South Nassau and is the reason why it has been named a 2018 Five-Star Recipient for all four Women’s Care cohorts as well as the Gynecologic Surgery Excellence Award™ by Healthgrades. South Nassau is the only hospital in New York State to achieve all five of the following awards in 2018 from Healthgrades in women’s health services lines: √ Gynecologic Surgery Excellence Award™ (6 years in a row) √ Five-Star for Gynecologic Procedures (6 years in a row) √ Five-Star for Hysterectomy (4 years in a row) √ Five-Star for C-Section Delivery √ Five-Star for Vaginal Delivery

These awards place South Nassau among a select group of hospitals in the U.S. — the top 5 percent of all hospitals evaluated for gynecologic procedures and the top 10 percent of hospitals evaluated for providing outstanding quality outcomes in gynecologic surgery. Patients have a lower chance of experiencing a complication when treated at hospitals receiving one or more of Healthgrades’ Women’s Care Specialty Excellence Awards than if they were treated in hospitals that were not recipients, according to Healthgrades. South Nassau’s Department of Obstetrics and Gynecology offers women access to specialized health care for the range of women’s health conditions, from high-frequency ultrasound to monitor high-risk pregnancies to endometrial biopsies and colposcopies to diagnosis and treatment of pelvic floor disorders such as incontinence and constipation. Additionally, South Nassau’s Center for Breast Health is accredited by the American College of Surgeon’s National Accreditation Program for Breast Centers. For more information or to schedule an appointment, call 1-877-SOUTH-NASSAU (1-877768-8462) or visit

Oceanside • 1-866-326-7846

One of the certified ultrasound technicians at the South Nassau Center For Maternal Fetal Medicine discusses a 3D sonogram with a patient.

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



Hypnosis evolves with technology


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

Terry Biener, CCH

516-791-6174 Health memos are supplied by advertisers and are not written by the Herald editorial staff.

The Grand Pavilion provides rehabilitation and nursing at its best


ounded in 1969, The Grand Pavilion for Rehabilitation and Nursing at Rockville Centre is Long Island’s premier location for short-term rehabilitation and long-term nursing. The Grand Pavilion’s mission is to foster and provide unprecedented levels of genuine care and customer service for their communities’ rehabilitation and nursing needs, in a soothing, tranquil and state-of-the-art environment. Their team of cardiac rehabilitation specialists will design a holistic program, including cuttingedge rehabilitation techniques, delicious hearthealthy meals, and lifestyle counseling, to meet the special needs and goals of each cardiac patient. This enables patients to recover faster and return safely to their everyday healthy lives. Renowned for their warm atmosphere and

exceptional standard of care, those their staff cares for enjoy the finest amenities and a uniquely personal level of attention. The outstanding team has elevated rehabilitation and healing to a fine art. Their program offers cutting edge techniques and individualized care, ensuring the highest level of recovery and enabling you to get back on your feet as quickly as possible. Since the completion of their multi-million dollar renovation, The Grand Pavilion is poised to be a luxurious place to stay, relax, and recover. Conveniently located near area hospitals, it eases the transition from hospital to health care community.

The Grand Pavilion 41 Maine Ave., Rockville Centre • 516- 536-7730 • Health memos are supplied by advertisers and are not written by the Herald editorial staff.


YOUR HEALTH - Herald Communit Newspapers — September 13, 2018

Most people don’t think about dust when they don’t see it. It’s only when it starts to coat every countertop, every crevice, every surface in your home — even though you just got rid of it a couple of days earlier — that it really gets to you.

Organize that disorder By Debbie Ginsberg You can easily find helpful tips on how to organize a home on the Internet. These ‘tips’ are written for the general public. An organized-challenged person might need more motivation to take the next step towards uncluttering their home. Today, with booming industries in the fields of organizing and move management, getting help and guidance by a professional in-house, is both affordable and more effective, in helping you achieve your goals. The gamut of organizing skills vary greatly. Perhaps you are simply too busy to work on uncluttering your small messiness on a day-to day basis, but you make sure to handle it at some point. Perhaps you have a greater issue in this area, varying from not controlling the clutter to having an emotional relationship with every object in your home, as if every treasure you keep is akin to having a relative with you and therefore, can’t part with anything in the same way most people don’t ‘discard’ their family. In between these two extremes there are many issues regarding clutter in the home and the way people handle the disorder in their home. Holding on to so much stuff impairs the ability to clean a home properly. If there are too many items to move, then proper vacuuming or dusting isn’t achieved. As the piles of unneeded and unnecessary ‘extras’ grow, so does the failure to keep a home healthy. If a home isn’t healthy, then most likely the people living in the home are not healthy. As was once pointed out to me, this doesn’t mean you necessarily die young or prematurely, it means that you compromise your health and possibly suffer more. For many years I truly believed that I was exaggerating about the potential health hazards of the dust I was breathing in and wondered how I was harming myself by being exposed to dust. It wasn’t until Ilene Corina, Founder of Pulse Center for Patient Safety, queried me on my knowledge of the effect of clutter to one’s health that I read the findings. Scientific research is now proving that

there is a direct correlation of breathing in dust to having issues with our lungs.If people who live in a cluttered home don’t share this information with their doctor, they can deny themselves from having a closer examination of their health. In my further readings on this subject I came across the following blog, “Toxic Dust: The Dangerous Chemical Brew in Every Home”, written by Veena Singla. This blog was an eye opener for me. According to Veena Singla, the dust itself can create allergens in our bodies. A description of how this works by the American Lung Association on dust mites will make your skin crawl: Dust mites feed on the dead human skin cells found in dust. Dust mites are not parasites; they don’t bite, sting or burrow into our bodies. The harmful allergen they create comes from their fecal pellets and body fragments. How do we change the very people who need the most help? Perhaps, now that the scientists are proving that clutter causes problems with our lungs, maybe, just maybe, those of you who clutter will be motivated to accept the fact that not only is this affecting your health, but that of your spouse/child(ren) and pet(s). Most fortunately, there is help for those who reach out and seek it. There is, the National Association of Productivity and Organizing and, the National Association of Senior Move Managers. These Organizations train members to provide skillful expertise to guide and provide hands-onhelp, so that each person who desires change and even for those who aren’t yet ready to make the change, can learn what it takes to eventually reach the ultimate goal of living in a healthy, uncluttered home. n Debbie Ginsberg is a Professional Organizer and Certified Move Manager and has been in business since 2010. She can be reached at 855-2267426. Her e-book, “Moving Elderly Parents: A Comprehensive Guide to Honoring Your Mother and Father While Helping Them Move” can be found on her website

Advanced orthopedic and rehabilitation services, all in one convenient location Today’s Mercy offers advanced orthopedic services, including surgical and non-surgical treatment options, and a fully certified rehabilitation program.

Following treatment, highly specialized inpatient and outpatient rehabilitation helps patients reach their highest level of function. Mercy is the only hospital in Nassau County offering both Bioness H200 wireless hand rehabilitation and L300 foot drop systems.

Call Today! 516-62-MERCY (63729)


The unhealthy consequences of living in a cluttered home


September 13, 2018 — YOUR HEALTH - Herald Communit Newspapers



Park Avenue — a leader in quality nursing care and rehabilitation

ark Avenue Extended Care is proud to have consistently earned a Five Star rating in quality measures. Our modern medical and skilled nursing facility is equipped with the latest technologies and upscale amenities. The dedicated team of health care professionals has the experience and resources to deliver exceptional care, in a beautiful hotel setting — near the famous boardwalk, tranquil bay waterways and scenic beaches of Long Island’s South Shore. Our highly trained physicians are also affiliated all the local hospitals, making for an easy transition from the nursing facility if needed. Alzheimer’s and dementia care are provided in our secure dementia unit, as part of the Stepping Stones Program. In this 40 bed secured unit, our compassionate staff has been specially trained to care for the dementia patient with dignity, kindness and respect, offering a place where the resident can feel safe, secure and oriented in their environment. The Stepping Stones Program includes aroma therapy, pet therapy, music therapy, relaxation therapy, a special calming area and much more. Each element is designed to provide a stepping stone to increasing eachresident’s achievement on an individual level. Park Avenue is the only facility that offers HBOT, Hyperbaric Oxygen Therapy as part of our highly sophisticated wound care program. HBOT has proven effective in healing even the most complex wounds. The Neurological Rehab Program has been developed in consultation with Dr. Mihai Dimancescu, world renowned for the development of Coma Recovery, a nationally recognized program. Tailored to each individual’s needs, our Neuro Rehab program utilizes state of the art equipment, including the Quadriciser, the Multiple Application Suspension System, HBOT, Vitalstim Therapy, and family counseling. Bariatric Wellness is a unique multidiscipline approach to weight loss management and increased independence, combining rehabilitation, behavioral interventions, nutrition education, stress management and emotional support. These resources enable residents to return home with the tools they

need to maintain a healthy and productive life. Trauma Recovery offers comprehensive treatment specific to the patient’s needs; the rehabilitation program that was initiated at the hospital will be continued at Park Avenue. Admissions are accepted 24 hours a day, seven days a week, and our door is always open for tours. The scenic beauty of Long Beach, coupled with the elegant hotel atmosphere at Park Avenue Extended Care, can make the transition from hospital to home a lot easier.

Park Avenue Extended Care

425 National Blvd., Long Beach • 516-431-2600

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


Is Regenerative Medicine the answer to your arthritic aches and pains?


tem cell therapy is a promising new regenerative medicine treatment Orlin & Cohen Orthopedic Group uses for many orthopedic conditions, especially arthritis. When you have arthritis, the cartilage that lines the bones — and prevents them from touching at the joint – has worn out. Think of cartilage like the rubber on a car tire. In the knee of a healthy person, the cartilage on the end of the thigh bone glides smoothly against the cartilage on top of the shin bone. In an arthritis sufferer, the bones rub against one another painfully, like a bare tire’s rim making contact with the pavement. A Closer Look at Arthritis What is arthritis? Arthritis is an inclusive term that refers to joint pain and disease from the wearing down of cartilage. How many people suffer from arthritis? The leading cause of disability among adults in the U.S., approximately 54 million adults and 300,000 babies and children have been diagnosed with arthritis or a rheumatic condition. This number is expected to reach 78 million by 2040. Who develops arthritis? Diagnosed cases of arthritis are more common in women than in men. Is it a costly condition? According to the CDC, the total national arthritis-attributable medical care costs and earnings losses among adults with arthritis is $303.5 billion. Does arthritis accompany other diseases? Nearly half of U.S. adults with heart disease or diabetes and one-third of people suffering with obesity also have arthritis. While arthritis is a common condition, it’s difficult to treat. Several options exist, from pills to shots, and finally, joint replacement therapy. Stem cell therapy may be a good choice for people who have run out of non-surgical options and do not yet want to consider knee replacement surgery. An effective and non-invasive alternative, stem cell therapy can show results in as little as five weeks.

Understanding Stem Cell Therapy and How it Can Help Before you can understand the possibilities of stem cell therapy, you must first understand what stem cells are. Simply put, stem cells are your body’s “repair system” and have the potential to infinitely divide and replenish other cells. Once the cell divides, it may remain a stem cell or become another functional cell, like a muscle or red blood cell. Stem cells originate from a multitude of sources. The Orlin & Cohen team of subspecialists uses stem cells obtained from the patient’s own body fat to perform the procedure. Stem cells are harvested from fat around the stomach. Six to 10 teaspoons of fat are obtained through a small liposuction procedure and placed into a centrifuge machine that separates the stem cells from the rest of the fat. Blood is also drawn and its platelets separated and con-

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centrated. The stem cells are combined with this platelet rich plasma (PRP), which is vital to healing, and injected into the area in need. What Other Orthopedic Ailments Can Be Treated with Regenerative Medicine? In addition to arthritis, Orlin & Cohen has found regenerative medicine to be a beneficial treatment for: Ligament Damage: These injuries occur when the flexible muscle that connects the body’s bones is stretched too far and can range from mild to moderate to complete tears. Muscle Tears: These occur when your muscles — most often your hamstring, thigh, calf, back, or groin—have been overloaded, causing anything from mild pain to complete muscle ruptures. Plantar Fasciitis: Over two million patients are treated every year for this heel pain, which occurs when the band of tissue that supports the foot’s arch is irritated and inflamed. Tendonitis: This inflammation of the thick cords that attach muscle to bone is typically marked by joint or limb pain, tenderness, and mild swelling. Stem cell therapy is particularly successful with tendonitis of the elbow (tennis elbow), which is notoriously difficult to treat by other methods. If you or someone you love is suffering from arthritis or another orthopedic condition, cutting-edge regenerative medicine may be an excellent and effective alternative to surgery. Visit to learn more.

Orlin & Cohen 516-874-4543

Make every bite count


Eat right for life and make every bite count. Choose from the many superfoods that will help your body fight off the damage caused by aging. Just work them into your daily and weekly meal plans and you’ll be getting extra vitamins, antioxidants and other substances that will help your body fight age-related illnesses and be anti aging resources for you. It’s never too late to start. Avocados Sure, they’re high in fat, but avocados contain healthful monounsaturated fat, which has been linked to a reduced risk of cancer, heart disease, and diabetes. They’re loaded with fiber (11 to 17 grams per fruit) and are a good source of lutein, an antioxidant linked to eye and skin health. Walnuts We all know that we need to eat more omega-3s and that fish are a great source, but reports of possible mercury contamination of fish may scare some folks off. That’s where walnuts come in. It turns out that walnuts are a great (and mercury-free) source of omega-3 essential fatty acids. Eat a handful or two a day for all your omega-3 needs. Green Vegetables Of course, most of us need to eat more vegetables — but here’s the thing, we all really need to do it. If everyone gets five or more servings of fruits and vegetables every day, we’d see a huge decrease in heart disease, cancer, high blood pressure and more. So find some way to eat one more veggie or fruit this week, then add another next week until you get to nine servings. Focus on leafy or deeply colored vegetables for the most benefit. Beans Beans are a great source of healthy protein and antioxi-

YOUR HEALTH - Herald Communit Newspapers — September 13, 2018

Eat your way to longevity

dants. Really, beans are a wonder food — high in protein as well as fiber, generally in a low-calorie package. Beans can replace meats as a protein source in many meals when the goal is to reduce caloric and fat intake. Beans can be used to thicken sauces or make foods more hearty, helping to stretch them further. Beans are a necessary part of any healthy vegetarian diet. If you don’t want to go all the way to vegetarianism, then just start by substituting a few meals a week with bean-based entrees. Water Water is good for you. This seems pretty basic. There is some disagreement among medical experts about whether drinking tone of water is really a good idea, but while they sort that out stay focused on water. Your goal should be to make water your primary drink. This way, you’ll be drinking a no calorie, no chemical drink all day long instead of the many, many high-calorie, high chemical alternatives. Berries Berries are packed full of antioxidants and other chemicals that your body can use to make repairs and prevent some of the damage caused by aging. Best of all, berries taste really good. Be sure to eat your berries without any sauces or sugars. Just enjoy them plain for their goodness.

Eat right and you’ll sail through the decades feeling great

Green tea Green tea has been a longevity supplement in Asia for thousands of years. It is a great thing to work into your daily life. Green tea contains high concentrations of just the chemicals your body needs. Green tea is also inexpensive, delicious and gives a mild (and gentle) energy boost from its caffeine.

Melons When we think of fruit, we don’t always think of melons. Perhaps you should — melons have some of the best nutritional profiles of all the fruits. They are pulpy (so they fill you up) and contain lots of vitamins. Work melons into your daily/weekly diet and you’ll be reaping health benefits as you enjoy them. n

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September 13, 2018 — YOUR HEALTH - Herald Communit Newspapers



New treatments for patients suffering from Complex Regional Pain Syndrome (CRPS)

ccording to the Institute of Medicine, chronic pain affects more than one out of three Americans, an incidence rate that’s greater than heart disease, cancer, and diabetes combined. No one can predict when a simple acute injury or a surgery, such as total knee arthroscopy, will morph into something else. Perhaps a chronic condition that produces a baffling array of disproportionate pain, swelling, and unimaginable sensitivity throughout the afflicted region. Once known as reflex sympaBrian J. Snyder, M.D., thetic dystrophy (RSD), complex Attending Neurosurgeon, regional pain syndrome (CRPS) is Neurological Surgery, P.C. the most uncomfortable form of chronic pain. Patients suffer from intractable pain in their upper or lower extremities. The hands are the most common site for presentation, followed by the knees, feet, ankles, and low back. Agonizing, burning pain is a major hallmark of the disease. CRPS can be difficult to diagnose and treat. However, advances in neurobiology have made implantable pain therapies, including neurostimulation, an option for some patients. In the past, traditional spinal cord stimulation (SCS) was used to treat CRPS with varying results. However, recent innovations for the treatment of chronic pain, includ-

ing neurostimulation systems that target the dorsal root ganglion, provide patients with more effective alternatives. The dorsal root ganglion (DRG), also known as the posterior root ganglion, lies at the posterior root of each spinal nerve. Pain signals travel from the extremities and must pass through a dorsal root ganglion. There’s a DRG connected to every vertebra in your spine. Brian J. Snyder, M.D., an attending neurosurgeon at Neurological Surgery, P.C. (NSPC) who specializes in the surgical treatment of chronic pain, notes that the concept of DRG stimulation is nearly identical to SCS stimulation, with one very important difference. “Rather than placing the leads in a general region of the spinal cord,” notes Dr. Snyder, “DRG stimulation targets the specific regions of the cord that are transmitting the pain and shuts down those painful signals by placing leads over the dorsal root ganglia.” Dr. Snyder is the only surgeon on Long Island performing DRG stimulation. Earlier this year, a company received FDA-approval for a neurostim-

ulation system specifically designed for DRG stimulation. Alternatively, another firm offers patients an implantable devide that uses high frequency electrical signals to control chronic pain of the trunk and lower extremities without the “buzzing” sensation usually associated with such stimulators. For more information, or to seek a consultation with Dr. Snyder to explore new treatment options for chronic pain, please call 516-442-2250.

Neurological Surgery, P.C.

100 Merrick Rd., Rockville Centre 516-255-9031

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Technology comes to Lynbrook Restorative Therapy and Nursing Lynbrook Restorative Therapy and Nursing is teaching residents how to stay connected with their families and their grandchildren even if they do not live locally, through such programs such as Virtual Reality, I-Pad Therapy and Facetime. The staff will be working with the local schools to recruit volunteers this year to begin programs with local teens to teach patients and residents to use Facebook, Snapchat, and other social media platforms. For residents with Alzheimer’s disease or those afflicted with dementia computers can be confusing and using a mouse can be a challenging task. However, tablets and phones with touch screens can made a difference. The tactile surface and easy of use help give these residents something they can identify with and allow them to stay in touch with the world. Lynbrook Restorative Therapy and Nursing calls this program I-Pad Therapy; the response has been very successful. VIRTU-WELL by Harrison Noggin is another wonderful program. Their goal was to be able to provide a way for individuals who have limitations placed on them by age, physical, and/or cognitive barriers to experience the magic of VR. VIRTU-WELL is the first therapeutic program of its kind to use advanced, custom configured technology to deliver high-quality Virtual Reality experiences individuals, regardless of their physical or cognitive ability. The goal is to improve quality of life by providing patients a way to participate in new experiences and relive the past in a way that resonates. Each Virtual Reality experience is unique. The staff conducts preliminary assessments of the user’s interests by communicating with the user, and their family and/or caregiver to personalize each experience. In group settings, participants can either choose from one of our experiences listed in our Experience Collection, or let us know what they would like to see. If you or someone you know would like to volunteer to help a senior learn to use their smart phone or learn to use the computer, please give us a call. We would love to welcome you.

Lynbrook Restorative Therapy & Nursing 243 Atlantic Ave., Lynbrook • 516-634-1400

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ing mom. She uses journaling as a self-care tool. “Making time to take care of me is hard,” she says. “But journaling helps me unload and address issues that affected me but got pushed aside throughout the day.” She says everything ranging from serious writing to doodling to making lists is helpful and counts as journaling. The business of self-care This increased interest in self-care is a business boom, too. According to the Global Wellness Institute, the global wellness industry is a $3.7 trillion market, including fitness, mind and body; healthy eating, nutrition and weight loss; and spa treatments. That means increased opportunities for consumers to invest in themselves and their wellbeing. The wellness industry features countless self-care options, ranging from buying vitamin infused waters to planning wellness retreat vacations to scheduling fitness classes like yoga, dance and cycling. Scheduling self-care services is easy these days, too. For example, Zeel, the first on-demand massage company, has an app that can bring spa-quality massages directly to you in an hour. A licensed massage therapist will show up with massage table and music, ready to help you relax. Try meditation, too. You can find guided meditations on YouTube or download apps such as “10 Percent Happier.” Calendar item “Schedule self-care time on your calendar,” says Anza Goodbar, a coach, speaker and trainer for entrepreneurs. “If it is not scheduled, it most likely won’t happen.” She suggests starting a self-care routine in small steps, such as getting up 15 minutes early to start your day with meditation or a quiet cup of coffee. “The bottom line is to be intentional about taking care of yourself through the different stages of life,” Goodbar says. Author, certified life and business coach Celia Ward-Wallace has two steps to self-care: “First, carve out time for yourself in the morning or evening for regular rituals such as exercise, reading, walking, meditation or prayer,” she says. “Second, don’t over-extend yourself. Set healthy boundaries with family, friends and co-workers.” n

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By Kristen Castillo Have you heard about self-care? MerriamWebster defines it as “care for oneself,” and the concept of making your physical and emotional wellness a priority is really taking off. It’s not selfish to take care of yourself and your well-being. “Self-care is vitally important because if you don’t take the time to stop and care for yourself, your body will stop you,” says mental health advocate Mark Henick. “If you never let your foot off the gas, you won’t keep driving forever — you’ll either run out of gas or crash. The same is true for the body and mind.” Henick says self-care is a choice to re-balance your internal resources so you can bounce back from stressors. Loving yourself Self-care can range from taking “me time” breaks in your day or chatting with a friend to taking a soothing bath or crafting. “Often, we posit that self-care is about doing less, but sometimes it is about doing more —at the end of the day, it is about responding to the needs of ourselves before others,” says Darren Pierre, Ph.D., author of “The Invitation to Love.” He says self-care is all about being honest with yourself. “The work is difficult because we can become easily distracted from focusing on ourselves,” Pierre says, urging people to “remain disciplined in the practice of self-care.” Honoring your life “Self-care is choosing to honor your inner wants and needs in order to fulfill your potential,” says Kimberly Hershenson, a therapist specializing in eating disorders, anxiety, depression and relationships. One of her self-care recommendations is to make a daily gratitude list. “Focusing on what is good in your life as opposed to what is ‘going wrong’ helps relieve stress,” says Hershenson, who also suggests reading positive affirmations every morning. Snooze Self-care isn’t necessarily tough to do, but finding the time to take care of yourself can be challenging. “Sleep is one of the best forms of self-care because it gives your body and mind some uninterrupted time to simply repair itself,” says Henick. Write it down Author Carrie Aulenbacher is a busy work-

YOUR HEALTH - Herald Communit Newspapers — September 13, 2018

Focusing on your physical and emotional wellness


If 40 is the new 30, then 50 is the new 40, right?

Nutrition and Cancer: Eating well during and after treatment


bles, as well as whole grains, such as utrition plays an important role in the lives of those diagnosed some cereals, pasta, and brown rice. Stay with cancer. As people undergo hydrated to keep the stool soft and pretreatment and enter survivorship, they vent gas and bloating. may experience food-related side effects Diarrhea: Drink at least 64 ounces that can make it hard to eat. of fluids per day. This can include water, The clinical dietitian-nutritionist team fruit juice, or tea. Beverages that conat Memorial Sloan Kettering (MSK) helps tain electrolytes help replace sodium with such concerns among patients and potassium, which may be lost with being seen in the hospital or at its varidiarrhea. Avoid very hot or cold foods, ous outpatient centers — including MSK foods high in sugar or fat, and spicy in Commack and Rockville Centre. foods, which are all hard on the digesMichelle Myers, We asked Michelle Myers, MS, RDN, tive system. MS, RDN, CDN CDN, a registered dietitian-nutritionist Loss of Appetite: Don’t force is a dietitian-nutritionist at at MSK, to address some of the most yourself to finish what’s on the plate. Memorial Sloan Kettering common issues that arise during and Make eating a pleasant experience. That could mean putting on music, setting the room after cancer treatment. What to Eat: There’s no right diet for everyone. to a more comfortable temperature, or including During treatment, focus on getting enough calories loved ones at the table. Experiment with different and protein while managing side effects. Choose food temperatures and textures and using smaller your favorite foods — don’t worry too much about dishes so the amount to eat doesn’t seem overwhat those foods are. Your care team can tailor a whelming. After Treatment Ends: Maintain a well-balplan that works for you. Nausea: Eat smaller portions of food, but eat anced diet. Vegetables, fruits, whole grains, and more often. Avoid food that’s high in fat, too spicy, beans should take up at least 2/3 of your plate. or overly sweet. Instead, try a bland diet consisting Choose lean, unprocessed proteins for the other of foods like crackers, toast, pasta, yogurt, and skin- third. less chicken. Constipation: Gradually increase fiber intake. Foods that are high in fiber include fruits and vegetaLearn more about Memorial Sloan Kettering’s outpatient cancer centers on Long Island at Health memos are supplied by advertisers and are not written by the Herald editorial staff.

Continued from page S-3

disease and total mortality. For a lot of us, it can be too overwhelming to make multiple lifestyle changes at once. Focus on one area of your life that you can improve. Exercise may be one of the easiest and best of these options. Think about this trifecta of benefits — heart health, combat weight gain, and boost endorphins. Focus on these practical tips to get moving and stay motivated for the long haul. √ Schedule time to exercise and switch it up. The key to long-term exercise is not only making it a priority but doing activities that are social and fun. Playing tennis or pickleball with a friend, walking the dog, biking a rail trail, swimming, gardening, dancing and playing team sports count toward the recommended 150 minutes of moderate aerobic activity per week. √ Recruit a friend or join a class. You’re more likely to exercise when you have a partner or group counting on you, plus it’s the chance to make new friends and try something new. √ Sign up for a competition. Whether it’s a marathon or bike race, training for a competition ups the challenge and reward. √ Try the 10-minute motivation rule. Start with 10 minutes and see if you are moti-

vated to keep going. Getting started is often half the battle. √ Break it up into smaller chunks. Research shows that 10 minutes of exercise has benefits, so incorporate activity throughout the day. Use a break at work to walk laps or climb stairs, do a set of squats, planks, and pushups during TV commercials, or try a 10-minute exercise video. √ Focus on how you feel. Do you have increased energy, strength, mood or sleep? The scale isn’t the only measure of success. √ Write it down. Keep a journal of your daily activity and food/drinks. Be mindful of what you eat, and realistic about how many calories you burn. Snacks, sodas, and desserts have hidden calories or are often overlooked. It can reveal patterns of overindulging, emotional eating or chronic fatigue and depression. √ Enjoy a rest day (or two). Don’t beat yourself up if you slack off for a day or a week. While consistency is important, adequate hydration, sleep and recovery time matter too. √ Celebrate small milestones. The scale may have stalled, but maybe you’ve lost inches, regulated blood sugar, can run a mile, or noticed new muscles. n

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September 13, 2018 — YOUR HEALTH - Herald Communit Newspapers


Weak in the knees


By Kristen Castillo The knees are the largest joints in the body. They’re also one of the most commonly reported areas of injury. So put on the brakes before breaking into a sweat and consider whether or not your chosen workout has the potential to exacerbate prior injuries, especially if you’ve had knee problems in the past. While you needn’t feel restricted to certain workouts, it’s wise to be mindful of the amount exertion you use and to pay special attention to using correct form.

and turn to YouTube for your personal workout guide. The video “5 Resistance Band Exercises for Knee Pain” from Onnit Academy is a great way to start a routine that can help you feel confident about working your way back up to tougher exercises. Listen to your body While many fitness experts advocate the power of squats, if you decide to engage in two- or one-legged lunges or squats, make Incorrect form during workouts can lead to injuries. Check the mirror to make sure that you’re properly aligned. sure to pay close attention to your body and how it reacts. If you feel even the slightest Stretching is just as important as the ally around 80 to 90 F, sometimes hotter) help to twinge of pain, do not push yourself. Ease workout itself. Whichever stretch you’re keep your body loose and increase flexibility. back, and nix that from your plan for now. engaging in, do not push to go further into This is a pro and a con, as it can lead you to feel Pushing through the pain will hurt you the stretch if you feel any discomfort. Instead, more flexible than you really are. Be careful, and immensely in the long run — and the same keep your focus on longer holds and less err on the side of caution. goes for running. straining, allowing yourself to gradually ease If yoga isn’t your thing, try simple stretch Listen to what your body is telling you. more deeply into a position. es at home. For a standing hamstring stretch, Does running downhill put stress on your stay balanced by keeping your back to the knee, but jogging on a rubber track is per- Yoga and stretching wall or lightly holding the back of a chair with fectly fine? Do what feels good, and avoid Yoga can be a great option for a gentle one hand. Or try a sitting hamstring stretch what causes pain. (yet intense) workout. However, classes can while watching TV. Fully extend one leg on A great alternative to running is using an bring out a competitive side in all of us, so the couch, toes pointed upward, while keepelliptical machine: a no-impact cardio work- make sure you aren’t trying to out-stretch ing the other leg down, foot on the ground. out in which you can cover long distances your neighbor. Keep your eyes to yourself and Lean toward the outstretched leg until you using both forward and backward motion. feel it in your hamstrings. Keep your core your form. Swimming laps is another great way to Some instructors will try to push their stu- engaged to keep your back straight. get your heart rate up without causing any dents to go into the stretch more, so talk to your Another good option is the leaning wall harm to your body. You can begin to strength- instructor before class. Let him or her know that calf stretch: One foot is closer to the wall; one en your hamstrings and quads without the you need to keep it light, and they’ll be happy to foot is back. Both legs are straight. Tilt your shooting pain that might occur in an over- help you find adjustments for poses that might upper body into the wall, and land your used knee from the impact of running. be too straining. In hot yoga, heated rooms (usu- hands on it before alternating sides. n

Add Pilates to your workout routine If you’re looking to strengthen the muscles around your knees, Pilates is a great place to start. There are group classes as well as private instruction. The base of the workout is high-intensity and low-impact. Make no mistake: “Low-impact” does not mean “light workout”; Pilates can be some of the toughest training around. Expect to see noticeable changes almost immediately. Your core will get stronger, helping to keep your body in alignment (helpful for keeping proper form in other workouts). Because knee pain often comes from other imbalances in the body, Pilates can help to build symmetrical muscles while also increasing flexibility. Perhaps you want to work out on your own before joining a fitness class or hiring a trainer. You can purchase resistance bands


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Prevent wear and tear on your knees



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Your Health Sept 2018 - Central  
Your Health Sept 2018 - Central