Planit Save 1-28-2015

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Stop colds

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The stuffy nose, aches and pains that often accompany the common cold can leave sufferers feeling miserable for a week or more. Cold season seems to kick into high gear when the temperatures drop, but this can be the year you don’t come down with a case of the sniffles. The following cold prevention tips can increase your chances of making it to spring without losing any days or sleep to the common cold.

• Keep kids clean. School-aged kids tend to carry home lots of germs, so when kids get home after a long day at school, make sure they wash their hands thoroughly and change into fresh outfits. Such precautionary measures can keep colds and other illnesses from running rampant through your house.

• Go outdoors and get some fresh air. It’s a myth that cold air will bring on a cold. In reality, being outside instead of congregating indoors with other sick people may decrease your risk of getting a cold. Don’t be afraid to go outside when the temperatures drop for fear of getting sick. Fresh air and exercise can be good for you.

• Drink plenty of fluids. Keeping your body hydrated will help flush toxins out of your body, strengthening your immune system and making it more capable of fending off colds.

• Keep your distance. Did you know the cold virus can be shot up to three feet away when someone sneezes? The virus travels on the small droplets of saliva and mucus that get propelled from the nose and mouth of a sick individual. If you know someone is sick, stay as far away as possible and wash your hands frequently, paying special attention to your fingertips.

• Wipe down surfaces. The cold virus can live on surfaces for up to 24 hours. That means a sick person can easily transfer a virus by touching a computer keyboard or remote control he or she shares with others. Use disinfecting wipes or warm, soapy water to clean off doorknobs, telephones, light switches, cabinet handles, and anything that is frequently touched around a home or business.

2 | PlanitSave.com | Wednesday, January 28, 2015

• Let it out gently. Blowing your nose forcefully or pinching your nose to hold back sneezes can irritate nasal passageways and make them more vulnerable to infection.

• Avoid touching your eyes, nose and mouth. If you are well, keep your hands away from your mouth, nose and eyes. Viruses are especially good at entering the body through the mucus membranes located in these areas of the body. A combination of frequent handwashing and avoiding touching your face can keep colds at bay.

• Maintain your exercise routine. Regular exercise can boost the body’s immune system and help it to fend off foreign invaders, including the cold virus. A recent study found that taking vitamin C in addition to daily exercise can reduce your risk of cold and cut the duration of the cold should you get one. Before taking any supplements, speak with your doctor to make sure they won’t interact negatively with other medications.

• Recognize that antibiotics are not the answer. Antibiotics are only effective at treating bacterial infections, not viruses, which means they are ineffective at fighting the cold virus.

• If you do get sick, play it smart. Should you succumb to a cold in spite of your best efforts, steer clear of others so you are not spreading the virus. Rest and fuel your body with healthy foods and beverages. There’s no need to visit a doctor for a cold unless you have a fever after several days of being sick. Colds normally last between seven and 10 days. If your symptoms do not improve or if they seem to be worsening, visit your doctor.

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Wednesday, January 28, 2015 | PlanitSave.com | 3

The benefits of weightlifting for women Many women steer clear of the free-weight areas inside their gyms, opting instead for treadmills and other cardio machines. Some women may not know how to use weights correctly, while others simply don’t want to add any bulk to their frames.

But research shows that women who adhere to moderate strength-training programs two to three times per week can benefit in a variety of ways.

and elevated glucose levels. The American Heart Association lists weight training as a healthy form of exercise for those at risk for heart disease.

• Burn more calories: Many people exercise to burn calories • Combat back pain: Weight training can help strengthen and shed fat, and weight training is an efficient way for women the core muscles of the abdomen and back, which may help to do just that. Resistance training is a great way to burn calories, alleviate lower back pain. It’s important to use proper form when as after a heavy weight-training session, the body continues to lifting weights to avoid exacerbating existing back pain or develuse oxygen, which increases a person’s basal metabolic rate. In oping new injuries. addition, as you increase lean muscle mass, your body burns even • Boost mood and combat depression: Lifting weights is more calories as its muscles contract and it works to repair and not just good for the body, it’s also good for the mind. Women build new muscle. who strength train regularly can improve their feelings of well-be • Reverse metabolic decline: Lifting weights can help reing and may be able to reduce episodes of depression. A study verse the natural slowing down of metabolism that begins in mid- from researchers at Harvard University found that 10 weeks of dle age. Keeping your body working out and your metabolism strength training was effective at reducing symptoms of clinical elevated for as long as possible can help keep you in top shape. depression.

• Build stronger bones: Lifting weights does more than just

• Relieve stress: Any form of exercise can help to relieve build muscle. Weightlifting also builds bone density. After meno- stress, but according to the 2009 study “Psychological Aspects of pause, women may lose up to 20 percent of their bone mass, Resistance Training,” those who regularly strength train tend to and the United States Surgeon General estimates that, by 2020, manage stress better and experience fewer adverse reactions to half of all Americans could have weak bones due to bone loss. stressful situations than those who do not exercise.

Women can look to weightlifting to help increase bone density

• Increase energy levels: Lifting weights can boost mind and reduce their risk of fracture and osteoporosis. power and provide a long-term energy boost. Working out in

• Reduce risk for heart disease: Cardiovascular disease the morning can be an especially effective way to maintain high claims the lives of 5.6 million women worldwide each year. Wom- energy levels throughout the day. en are more likely to get heart disease than cancer. A study in The Women should not shy away from lifting weights. In addition to Journal of Strength and Conditioning found that women who lift creating a trimmer, healthier body, resistance training offers many weights are less likely to develop heart disease risk factors, such other health benefits. as large waist circumference, high triglycerides, hypertension,

4 | PlanitSave.com | Wednesday, January 28, 2015

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Easy ways

to start living healthier every day Contrary to popular belief, adopting a healthy lifestyle is not a difficult undertaking. In certain instances, convenience may need to be sacrificed in favor of nutrition, but many people find that living healthy is not nearly as difficult as they assumed it would be when they initially decided to make a change.

When men and women decide they want to start living healthier, many mistakenly assume they must abandon their existing habits entirely and start from scratch. But the following are some easy ways to start living healthier every day..

to the Mayo Clinic, when consumed in moderation, red wine can help prevent heart disease. That’s because alcohol and antioxidants found in red wine have been shown to increase levels of high-density lipoprotein, often referred to as “good” cholesterol, and protect against artery damage. But wine also contains sugars that can fatten the liver, and a fatty liver can contribute to a host of serious health problems. If you already drink wine, limit

• Eat more fruits and vegetables. One of the best and eas- yourself to one glass per day. If you are not a wine drinker, then iest ways to live healthier is to begin eating more fruits and vege- it’s important to note that many doctors believe the potential tables. Instead of unhealthy snacks like potato chips and cookies, benefits of drinking wine do not outweigh the potentially negasnack on a piece of fruit, and never sit down to a meal unless tive consequences associated with alcohol consumption, which you include some vegetables to go along with the main course. include neurological problems and an increased risk for heart Studies have shown that men and women whose diets are high disease. in fruits and vegetables are less likely to develop certain types of • Get more sleep. Inadequate sleep affects the body in a vacancers, including cancers of the digestive tract. In addition, the riety of ways. Many people are aware that one poor night’s sleep United States Department of Agriculture notes that people whose is certain to affect their energy levels the following day, but fewer diets are rich in fruits and vegetables have a lower risk for heart may know of the link between sleep duration and chronic disease. disease, including heart attack and stroke.

For example, the Harvard Medical School notes that studies have • Slow down your eating routine. Some people may allinked insufficient sleep to type 2 diabetes, as the body’s ability ready be eating the right foods, but they may just be eating too to process glucose can be compromised by poor sleeping habits. much of them. It takes time for your body to let you know it’s had Other medical conditions that have been linked to insufficient too much to eat, so eating too fast can increase your risk of over- sleep include obesity, heart disease and mood disorders. While eating. While eating, try to limit distractions that can take your you might be proud of your ability to function on minimal sleep, attention away from how much you’re eating. If you’re always the long-term effects of insufficient sleep can be dire, so be sure watching television or checking emails on your phone while eatto get at least seven hours of sleep each night. ing, try a few days of distraction-free, careful eating, and you may Choosing to live healthier does not mean you need to comfind yourself eating less and feeling more energized after a meal. pletely overhaul your existing lifestyle. In fact, you can make sev • Skip the second glass of wine. The much publicized eral easy everyday changes to dramatically improve your overall medical benefits of wine are somewhat misleading. According health.

8 | PlanitSave.com | Wednesday, January 28, 2015

Play is powerful promoter of family health and well-being

In today’s goal-oriented society, the notion of play can seem a frivolous pursuit for those past primary school age.

Physical activity is often perceived as athletics, exercise or “working out.” But, experts agree, play can and should be embraced by family members of all ages.

“Overscheduled, stressed, etc., families can become so programmed to think in terms of achievements like earning more money, making a select soccer or swim team, getting good grades,” said [YMCA spokesperson.] “Instead of embracing play as a vital part of family life, it is sometimes viewed as a non-productive “waste” of time. But nothing could be further from the truth.”

[YMCA SPOKESPERSON SAYS] families can develop stronger bonds when they share common experiences. Physical activity is a positive experience that families can share as they improve their overall health. Kids and parents who play in a physically active way are healthier and happier. Studies suggest playing, just for the sake of movement and enjoyment and interaction, boots self-esteem, builds healthy relationships and contributes to a physical health and well-being.

In conjunction with Healthy Family Home, the YMCA [OF XXX COMMUNITY] offers helpful tips to make play part of every day and an important component of healthy families.

First, grown-ups must embrace the health and well-being benefits of play, which include increased energy levels; improved sleep patterns; better concentration at work or school; family connectedness; improved self-esteem, and stronger, healthier bodies.

“Play is like fruits and vegetables, an everyday necessity, not a candy or ice cream treat for every once in a while,” [said YMCA spokesperson]. “Families who recognize the power of play will improve in all of those other areas of achievement.”

How can busy families put more play in their days?

• Spend at least 20 minutes doing something physically active as a family, ideally outdoors. Play fetch with the dog, a game of tag before dinner, play in the leaves or build a snowman before starting homework, play “chase” in the house, play “horse” with little ones. Take a family bike ride to the bank or post office.

• Schedule family recess time by putting play on the weekly schedule, just like soccer games and piano practice. Block out time for a trip to the park playground or a family trip to the pool.

Shoot hoops, jump rope, play hopscotch in the driveway.

• Count each effort no matter how large or small. Take quick breaks in-between chores, meal preparation, and homework to dance or run around the house. Create a play jar allowing each family member to put in desired fun activities for weekends or other days off. Turn chore time into play time. Crank up the stereo for a Saturday clean the house party.

YMCA of the USA and Eli Lilly and Company have partnered to create Healthy Family Home to leverage two of the most powerful forces in health today – the family home and the proven impact of small, sustained changes. Healthy Family Home provides tools and support for families who are ready to take a positive step in living a healthier, happier life.

For more information and free resources for families visit www.healthyfamilyhome.org or contact your local YMCA.

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Simple ways to maintain your mental acuity

Many people know that a combination of a healthy diet and routine exercise is the best way to maintain their physical health.

But what about mental well-being? Memory lapses are often assumed to be an accepted side effect of aging, but such an assumption is incorrect, as there are many steps men and women can take to maintain their mental acuity well into their golden years.

• Find time for cardiovascular exercise. Cardiovascular exercise can help men and women maintain healthy weights and reduce their risk for potentially deadly ailments like diabetes and heart disease. But cardiovascular exercise also can boost brain power. Cardiovascular exercise pumps oxygen-rich blood to the brain, and that blood contains glucose that can fuel brain cells.

Cardiovascular exercise also strengthens blood vessels, which can help prevent potentially devastating diseases, such as stroke, that can have a lasting and negative impact on cognitive function.

• Find time for friends and family. Many people need no reason to socialize, but those that do can now cite boosting brain function as a great reason to get together with family and friends. Routine socialization can keep a brain sharp by reducing its levels of cortisol, a potentially destructive hormone brought on by stress. Researchers also believe that routine interaction with other people stimulates structures in the brain’s frontal lobe that

are likely responsible for planning, decision making and response control.

• Squeeze in a nap every so often. Naps can have a reenergizing effect on men and women, but a study from German researchers also found that naps also can improve memory. In the study, researchers divided participants into three groups: people who would stay awake for 60 minutes; people who would sleep for six minutes; and people who would sleep for 30 to 45 minutes. After the hour was up, participants were given a word recall test, and those who slept performed better on the test than those who hadn’t. But the development that was perhaps most interesting was that those who slept for just six minutes performed just as well on the test as those who slept for far longer, leading researchers to suggest that men and women need not take long naps to improve their memories.

• Include fish in your diet. A study from researchers at Chicago’s Rush University Medical Center found that people who eat fish once per week have a 60 percent lower risk of developing Alzheimer’s disease than those who do not include fish in their weekly diets. Researchers credit this lower risk to DHA, an omega-3 fatty acid that is found in both the brain and in fish such as salmon and tuna.

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