How Many Hours of Sleep Do We Need? LW2 Get the Skinny: Eating for Life LW3 ‘Lifestyle’ Calendar LW4
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The Arizona Republic
May 2017
Trending now: Healthy news just for you KIDS AND TEENS:
Earlier onset of puberty in young girls THE MESSAGE: Over the past 150 years, the age of the onset of puberty has fallen substantially in a number of developed countries. THE SCOOP: Although trends are seen in both sexes, the evidence for females suggests that in northern Europe the age at menarche (first menstruation) fell during the 1800s, then further reduced by up to three years over the last century.
SOURCE: U.S. National Library of Medicine, National Institutes of Health; ncbi.nlm.nih.gov
20s:
Testicular cancer THE MESSAGE: In an article in Men’s Health magazine, Dr. Mark Litwin, M.D., chair of urology at UCLA Medical Center, said that testicular cancer is the most common solid organ malignancy in younger men — and it often shows up during a man’s 20s. THE SCOOP: A regular self-exam is a good way to catch the cancer early. Do a self-exam in the shower, advises Dr. Litwin, adding that men should look for a hard mass growing out of the testicle itself that usually feels like a jagged rock. THE BOTTOM LINE: If you find something, don’t freak out, but do schedule an appointment with a urologist asap. Dr. Litwin notes that the prognosis is typically excellent for testicular cancer, but as with all cancers, early detection is important. SOURCE: Men’s Health; menshealth.com
30 to 40s:
Fight aging with good food, exercise THE MESSAGE: While hormonal changes associated with aging are inevitable, one thing that doesn’t change is the ability for most women in this age group to fend off some health challenges by eating well and exercising. If the gym isn’t your cup of proverbial tea, at least consider stretching. THE SCOOP: Poor flexibility has been associated with arterial rigidity, meaning the heart must work extra hard to pump blood. However, some researchers think that stretching your muscles might also make your arteries more flexible. THE BOTTOM LINE: Dr. Mehmet Oz suggests this stretching exercise: (1) Sit on the ground, legs extended, hip-width apart, with a yardstick positioned lengthwise between your legs so your heels are aligned with the 15-inch mark. (2) Lean forward as far as possible with arms outstretched, sliding your fingertips along the yardstick with the goal of reaching past your feet. (3) Return to the starting position, relax and repeat. SOURCE: Oprah.com; Oprah.com/health
Transform well-being Story by Meghann Finn Sepulveda
P
eople today are busy juggling the demands of work and home which can be both physically and emotionally exhausting. It’s more important now than ever to maintain positive mental health, which allows people to realize their full potential, cope with the stresses of life, work productively and make meaningful contributions to their communities, according to the U.S. Department of Health and Human Services. There are effective ways to improve your mental well-being and create a better quality of life by nurturing your mind, body and soul.
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ways to feed your mind, body and soul
50 PLUS:
Stress relief tips for older adults
THE BOTTOM LINE: Exercise is proven to help improve your health, lift your mood and reduce stress, so try to engage in regular physical activity, even something as simple as a walk around the block. If you’re dealing with bereavement, consider joining a support group. Finally, some experts recommend that folks dealing with high levels of personal stress consider adopting an animal companion, but first, be sure to consider the physical and financial challenges of pet ownership. If taking a pet into your home is too much for you to take on, consider volunteering at an animal shelter for your regular dose of furry-friend therapy. SOURCE: Harvard Health Publications, Harvard Medical School; health.harvard.edu/blog/author/ hgodman —Reported by Paula Hubbs Cohen
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Focus on the body’s ability to heal itself
Since the 1800s, medical professionals have seen a connection between the mind, body and soul and overall physical health, which starts with the practice of good self-care. “One of the most important things a person can do is get an adequate amount of sleep to rejuvenate the body,” said Lori Kemper, D.O., dean of the Arizona College of Osteopathic Medicine at Midwestern University. “This can range between 7 and 9 hours per night.” Another key contributor: a healthy diet. “Reduce your intake of carbohydrates to decrease your risk of gaining weight but keep healthy fats and whole dairy,” Kemper said. “Add foods that contain natural antioxidants like blueberries or purple carrots to help the body fight infection and increase brain function, along with fiber to promote a healthy intestinal tract.” Be sure to also stay hydrated and limit daily alcohol consumption to one drink or less for women and two drinks or less for men.
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THE MESSAGE: For older adults, stress can be due to factors such as losing a spouse, retirement and financial issues, managing chronic illness, becoming a caregiver and more. THE SCOOP: Uncovering the source(s) of stress is critical since tailored treatment works best. For example, if insomnia is a stressor, a type of cognitive behavioral therapy called CBT-i might help. According to Harvard Health Publications, the American College of Physicians now recommends CBT-i over medications as first-line treatment for insomnia. If disability is a source of stress, changes in the home environment might help make life easier. Local councils on aging can be a great source of help and information.
Photos by Rick D’Elia
Benefits of meditation Meditation can help carry you more calmly through your day. When you meditate, you may clear away the information overload that builds up and contributes to your stress.
The emotional benefits of meditation can include: • Gaining a new perspective on stressful situations • Building skills to manage your stress • Increasing self-awareness • Focusing on the present • Reducing negative emotions • Increasing imagination and creativity • Increasing patience and tolerance Source: Mayo Clinic
!WELL-BEING, continued on page 5
Practice daily mindfulness
To alleviate stress and anxiety, consider individual or guided meditation to rest, restore calmness, promote clarity and create inner peace. The ancient art also provides many emotional benefits to improve overall well-being. “Meditation allows people to be more present in their lives,” said Mary Beth Markus, a certified yoga instructor, licensed massage therapist and owner of Desert Song Healing Arts Center. “Learning to breathe is an important tool that helps you gain more focus and energy.” Meditation focuses on different types of breathing techniques, by bringing more oxygen and energy into the body to create an environment of stillness and quietness. “When you connect with your essence, you can find more joy and happiness and start to heal,” Markus said. “You relate better to others, reduce stress levels, become more self-aware, balance your emotions and increase work performance.”
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Keep a healthy mind
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Connect with others
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Seek a spiritual connection
Mental health and well-being are fundamental to our collective and individual ability as humans to think, emote, interact with each other, earn a living and enjoy life, according to the World Health Organization (WHO). There are also significant health benefits to maintaining mental soundness. “We know there is a connection between stress and high blood pressure, hypertension and diabetes,” Kemper said. “Cognitive behavioral therapy allows people to handle stress better and think more clearly, and is often as effective as medication.”
Maintaining social relationships can also be beneficial to your psychological well-being, which has as much impact on physical health as blood pressure, smoking, physical activity, and obesity, according to the American Society on Aging. “Take time to interact with others,” Kemper said. “Enjoy conversations with your spouse or family members at the dinner table.”
Spiritual support can help people find hope and meaning and receive encouragement and comfort during times of sickness or despair. “Sometimes people need reassurance and a sense of direction,” said David Yanez, chaplain at Banner Baywood Medical Center and Banner Heart Hospital in Mesa. “It might just be as simple as finding a friend who can listen or be there to hold your hand without judgement.” On-site chapels at Banner Health hospitals provide a quiet place for patients and family members to clear their minds and reflect. “You can also find solitude outdoors,” Yanez said. “Our natural surroundings can be inspiring.”
Photo above: From left, Tom Moroun, Owner Mary Beth, Suzanne Ticknor and Cindy Burnington in a combination meditation and yoga class at the Desert Song Healing Arts Center in central Phoenix.
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THE BOTTOM LINE: Factors contributing to this fall include changes in social structures and a combination of public health successes such as improved childhood nutrition and improved health status through vaccinations and more.