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3AUK 6ALLEY -EDIA s January 9, 2014

Health & Fitness

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You have to know your body. If you notice any unusual lumps or bumps that don’t go away, have unexplained weight loss or gain, have a change in bowel habits, are fatigued, those are all things to be concerned about.

Sue Hageman cancer resource nurse at KSB Hospital

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Alex T. Paschal/apaschal@saukvalley.com

Sue Hageman, cancer resource nurse at KSB Hospital, walks through the steps of getting a mammography.

*ANUARY s Sauk Valley Media

PAGE 3

Health & Fitness

Early detection saves lives Important cancer screenings start at milestone years KSB Hospital in Dixon. Younger women should have a clinical IXON – Milestone breast exam every 3 years startbirthdays also are ing at age 20, then every year marker ages in terms starting at age 40, she added. of routine health screenings.

It’s also suggested that The American Cancer Society women conduct a self-exam is the authority on guidelines every month starting at age 20, for the early detection of canHageman said. cer. The cancer organization Cervical cancer: Women recommends routine screenshould have a Pap test startings for breast cancer and cering at age 21, Hageman said. vical cancer in women, prostate Women between 21 and 29 cancer in men and colorecshould be tested every 3 years, tal cancer in both men and while women between 30 and women start at some notable 65 should be tested every 5 ages: 21, 40 and 50. years, she said.

Breast cancer: Women should Women also should be tested have a mammogram every year for the human papillomavirus, starting at age 40 and continu- or HPV, Hageman said. Women ing for as long as they are in 21 to 29 should not receive this good health, said Sue Hagetest unless it is necessary following an abnormal Pap test man, cancer resource nurse at

BY KAYLA HEIMERMAN Special to Health & Fitness

D

result, but women 30 to 65 should receive it along with their Pap test every 5 years.

Women who have been vaccinated against HPV still should follow the screening recommendations for their age group, according to the American Cancer Society.

Prostate cancer: Screening recommendations recently have changed, Hageman said.

It was customary for men to have a prostate-specific antigen (PSA) test every year starting at age 50, but now, men are urged to make an “informed decision” along with their doctor about the risks and benefits of screening at age 50, she said.

“Prostate cancer in the majority of men is slow growing,” Hageman said. “If it’s diag-

nosed at a very early stage, sometimes there is more harm than benefit to treating it … because there are a lot of side effects to treating it.

“They want now for men to talk to their doctors, talk about their personal risk factors, their family history and take into consideration their health, then make the decision about when and how often to screen.”

Colorectal cancer: Men and women should be screened starting at age 50, Hageman said.

They could have a colonoscopy every 10 years or a flexible sigmoidoscopy every 5 years, she said. Both tests find polyps and cancer.

It’s also recommended that they have a fecal occult blood test every year, Hageman added.

Other cancers: There is no regular screening for lung cancer in average-risk patients; however, there are new recommendations for screening for the cancer in high risk patients, Hageman said.

There also is no screening method for ovarian cancer in women, known as a “silent killer,” she said.

People should keep a close eye on their bodies and watch for changes that might indicate something is wrong.

“You have to know your body,” Hageman said. “If you notice any unusual lumps or bumps that don’t go away, have unexplained weight loss or gain, have a change in bowel habits, are fatigued, those are all things to be concerned about.”

PAGE 4

Health & Fitness

3AUK 6ALLEY -EDIA s January 9, 2014

Habits that last Routine fitness is hard work, but making it a habit makes it easier key to success. Habits – unlike resolutions – last. he fitness wakeThe behaviors become up call can be a wired so deeply into our powerful catalyst brains that they occur for change. For Matthew without thinking, posRichter-Sand, it came sibly freeing up the old during a flight home to noodle for other matters. see his family.

And though habits take When the flight hit some longer to establish and turbulence, the 30-yearchange, they are worth old felt his belly fat the patience and work. bouncing up and down Researchers still debate along with the plane. “I the time it takes for a was so disgusted; [being behavior to become an obese] wasn’t me,� said ingrained action, but Richter-Sand of Los Ange- some findings show it les. “Right then and there, takes 4 to 6 weeks of I swore to change.� “consistent� action, Establishing new fitsaid sports psychologist ness habits isn’t easy, Gregory Chertok of the but as Richter-Sand Physical Medicine and quickly learned, it’s the Rehabilitation Center in

BY JULIE DEARDORFF MCT News Service

T

New Jersey.

For Richter-Sand, it took about 2 months before his workout pattern felt automatic. “In the beginning, I did what most people do; I overcompensated,� he said. “I tried to change everything at once, which is a disaster.�

Making lasting change involves going through stages that aren’t necessarily linear, said Chertok. People fluctuate and transition between the stages. Knowing how to move through them can get you where you want to be.

Here, we take a look at the stages:

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Changing

days after he started, he couldnâ&#x20AC;&#x2122;t get out of bed.

Looks like: Youâ&#x20AC;&#x2122;re doing â&#x20AC;&#x153;It was a science experisomething! In the action Looks like: You might stage, new healthy behav- ment,â&#x20AC;? he said. â&#x20AC;&#x153;I had to be unaware your behaviors have been established; find the right things that ior is causing problems. the tricky part is sticking to worked for me.â&#x20AC;?

Unfortunately, â&#x20AC;&#x153;pre-conHave family and friends them. If you have accounttemplation is where most help you avoid tempting ability â&#x20AC;&#x201C; it should be more people are at, with regard places, such as restaupainful to skip your habit to lifestyle changes,â&#x20AC;? said rants, and get to bed on than to actually do it â&#x20AC;&#x201C; and Lisa Menninger, a Utahtime, Chertok suggested. you remember why you based wellness consulwant to change, youâ&#x20AC;&#x2122;ll have â&#x20AC;&#x153;Sustained change tant. You may be aware more success in this stage. sometimes requires the Preparing that doing things differguidance of somebody ently could be beneficial, Get through it: A comwith pre-existing healthy to change but there is resistance. mon mistake, however, is behaviors,â&#x20AC;? said Chertok.

Looks like: Youâ&#x20AC;&#x2122;re This is where people tell doing too much too soon, Also, start keeping a themselves: â&#x20AC;&#x153;Itâ&#x20AC;&#x2122;s going to building momentum or getting injured because food log, said Menninger. be hard. Itâ&#x20AC;&#x2122;s going to take by setting small goals â&#x20AC;&#x201C; people think theyâ&#x20AC;&#x2122;re in The right food will help too much time. Itâ&#x20AC;&#x2122;s going making the appointment better shape than they keep the workouts going; to hurt,â&#x20AC;? Menninger said. with the trainer, getting are. Richter-Sand, an Air if youâ&#x20AC;&#x2122;re eating poorly, the gym membership, Force veteran, worked you wonâ&#x20AC;&#x2122;t have enough Get through it: She buying equipment or out so hard that two fuel. often tells people stuck enlisting someone or in this stage that if they something to help you avoid discomfort now, it track your progress. will only get worse and Get through it: â&#x20AC;&#x153;The become chronic. accountability factor is really important,â&#x20AC;?

Contemplating said Gina Lombardi, a change spokeswoman for the Looks like: Youâ&#x20AC;&#x2122;re conNational Strength and sidering change, looking Conditioning Associaat the pros and cons, tion. The right person is perhaps because, like key. It could be a certiRichter-Sands, youâ&#x20AC;&#x2122;ve had fied personal trainer or your wake-up call. Youâ&#x20AC;&#x2122;re wellness consultant or not actually doing anya coach. It can even be thing yet, but you think it a friend who works out might be a good idea. regularly, but make sure you find the right fit, Get through it: Mental said Menninger. â&#x20AC;&#x153;The images are good here. trainer needs to meet the Visualization â&#x20AC;&#x201C; or writclient where he or she is, ing something down on striking the right balance paper â&#x20AC;&#x201C; can also reprogram the neural circuitry between setting and meeting challenges.â&#x20AC;? of the brain, which has a direct impact on performance, said Chertok. â&#x20AC;&#x153;Think about how your life will look if you donâ&#x20AC;&#x2122;t change,â&#x20AC;? he said. â&#x20AC;&#x153;Then visualize the types of clothes youâ&#x20AC;&#x2122;ll be wearing, how youâ&#x20AC;&#x2122;ll feel when looking in a mirror, the response you get from your partner or children when you do,â&#x20AC;? he said.

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youâ&#x20AC;&#x2122;ll have to make compromises and youâ&#x20AC;&#x2122;ll limit yourself, she said. â&#x20AC;&#x153;When Looks like: After 6 weâ&#x20AC;&#x2122;re clear on why we are months of sustained doing what we are doing, change, youâ&#x20AC;&#x2122;ve hit the we will stick with it â&#x20AC;&#x201C; for â&#x20AC;&#x153;maintenanceâ&#x20AC;? phase. Itâ&#x20AC;&#x2122;s good.â&#x20AC;? still easy to slip, but â&#x20AC;&#x153;if And Richter-Sand, now youâ&#x20AC;&#x2122;ve changed lifestyle a personal trainer who habits for yourself, rather runs an online nutrition than doing something and fitness company, because you â&#x20AC;&#x2DC;have to,â&#x20AC;&#x2122; found that his habit was this stage is easier,â&#x20AC;? said more sustainable when Menninger. â&#x20AC;&#x153;Itâ&#x20AC;&#x2122;s shifting he stopped trying things from â&#x20AC;&#x2DC;I have toâ&#x20AC;&#x2122; to â&#x20AC;&#x2DC;I want that worked for others. to.â&#x20AC;&#x2122;â&#x20AC;? â&#x20AC;&#x153;Thereâ&#x20AC;&#x2122;s no silver bullet Get through it: If it feels â&#x20AC;&#x201C; you have to experiment and see what works for weird to do things for your own benefit, remind you,â&#x20AC;? he said. â&#x20AC;&#x153;Itâ&#x20AC;&#x2122;s taken yourself that you want to me 2 to 3 years to where I feel good about where have options as you age, I am. And Iâ&#x20AC;&#x2122;m still learnsaid Menninger. Withing.â&#x20AC;? out health and strength,

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3AUK 6ALLEY -EDIA s January 9, 2014

Health & Fitness

Don’t ignore the signs

Shortness of breath, fatigue are red flags for heart disease

BY GRACIE BONDS STAPLES MCT News Service

A

TLANTA – Heart failure, according to the American Heart Association, affects 5.7 million Americans and causes more than 55,000 deaths in the United States each year.

Not only was Karen Wright privy to those numbers, she could very easily put a face on a great many of them.

For at least half of her life, Wright had helped care for both men and women suffering from some form of heart disease. She could list the symptoms as quickly as she could name her daughters’ favorite foods.

And yet for years, when it came to her own health, the Fairburn, Ga., single mom and nurse practitioner ignored her doctors and the warning signs: shortness of breath and fatigue.

Now she is on the waiting list for a heart transplant and adding her voice to the chorus of women who’ve found themselves in this awful place, hoping their story will not only help raise awareness of heart disease, but serve as a warning to other women to pay attention to their bodies and respond appropriately.

Last year, Wright said, she could no longer ignore the signs she had turned a blind eye to for 10 years.

“I told my doctor, ‘Whatever you have to do, do it,” Wright said.

So in March, Wright finally consented to having a heart pump, or left ventricular assist device, implanted to help her heart beat more efficiently.

MCT News Service

Karen Wright (right) works out on a stationary bicycle under the supervision of personal trainer Harry Wright (no relation) at Virginia Burton Gay Recreation Center in Riverdale, Ga. Karen Wright has heart disease and now uses a left ventricle assist device, or heartmate, to help pump her blood.

“It’s not a permanent solution, but I feel so much better,” she said.

“There were times when I tried to tell myself it wasn’t what it was, but I knew my fatigue had nothing to do with lack of sleep,” Wright said. “Still, for some reason, I really was very resistant to getting the LVAD. Looking back, I’m glad the decision was made for me.” For most of her life, Wright worked in a busy clinic and was very active in her daughters’ lives. She could run up a flight of stairs without blinking.

Then without warning, she found herself slowing down, struggling even to breathe and feeling tired all the time, classic symptoms of a sick heart.

When she finally went to a doctor, Wright said, she was suffering from congestive heart failure. It was November 2003. She was 42 years old.

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“When I couldn’t walk 30 feet without stopping, I went to see my primary care doctor who referred me to the cardiologist,” Wright said.

The moment he looked at her, Wright said, he knew.

“Your heart is really, really weak,” he told her.

That doctor prescribed medicine and suggested she make a follow-up appointment in a few weeks, but Wright never returned. She asked around for someone who was a good interventional cardiologist and found one at Emory Saint Joseph’s Hospital.

Tests showed Wright’s heart was functioning at about 15 percent of its capacity. Doctors suggested she get the LVAD, but Wright refused. She hoped medicine and a pacemaker would be enough to get the miracle she needed.

“I still got tired a lot,”

PAGE 7

Health & Fitness

Wright, who is Jamaican, is one of them.

Why? “Part of it has to do with the prevalence of hypertension in the African-American population,” said Dr. David Dean, heart surgeon and director of Piedmont Atlanta Hospital’s heart transplant and MCT News Service LVAD program.

Karen Wright wears a left ventricle assist device, or Hypertension is so heartmate, to help pump her heart as she takes a dangerous because it break from working out at Virginia Burton Gay Recre- also leads to more diaation Center, in Riverdale, Ga. stolic heart failure, which occurs when the heart she said. “I had to pace Thus began a series can’t squeeze enough myself.” Six weeks after of hospitalizations. blood out to meet the surgery for the paceWright finally had to quit demand of the body. maker, the night before work. In March, doctors “Heart failure is really her youngest daughter’s implanted the LVAD, the high school graduation bridge she needed to get in 2009, she suffered a to a transplant. stroke.

According to the U.S. Then as Thanksgiving Department of Health & approached last year, Human Services, AfricanWright was trying to take Americans are dispropora dish from her kitchen tionately affected by heart to her car and couldn’t failure. There are 817 make it.

African-Americans await“I had to call the ambu- ing heart transplants lance, I was so short of nationwide, including 30 breath,” she said. in Georgia.

pretty prevalent, with hundreds of thousands of new cases diagnosed every year,” Dean said.

“The degree of heart failure can go from patients who take medication to people who are about to die and need transplant or heart pump. It’s a malignant disease; it will take your life.” At first, Wright couldn’t get a transplant because of pulmonary hypertension.

Now that that’s under control, he said, she is an excellent candidate for transplant.

Dean said that African-

Americans like Wright make up 26 percent to 30 percent of patients transplanted each year, but women only about 20 percent.

“We in the field don’t really understand why women are underserved,” Dean said. “It’s not like less women have it.” Wright knows this for sure. Now she wants other women to know as well, particularly minority women.

“I want to encourage women to go to the doctor and don’t ignore symptoms,” she said.

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3AUK 6ALLEY -EDIA s January 9, 2014

Health & Fitness

Tuning up your workout

BY JAMES FELL MCT News Service

Music can motivate you to take it up a notch

Consider these

W

hen I started working out, I had a personal music player the size of a dachshund for exercise motivation. I filled it with Rush and Joe Satriani mix tapes to enhance my workouts.

Technology has come a long way since then.

Now I use an iPod Shuffle, which is preferred among fitness folks for its diminutive size, even if it does have a robustness issue when it comes to a little sweat.

One night I recall waking up at 3 a.m., as if from a bad dream, my consciousness shrieking: The battery in my iPod is dead, and I have an early bike ride planned! I had to get up and plug in the thing in order to get back to sleep.

I am a music junkie when it comes to working out, and I’m

Music for running and cycling I can listen to anything from Sarah McLachlan to Metallica.

However, if I’m coming to a big hill and feel motivation waning, I may skip past a slow song to find something with a faster beat to push me up that hill.

Songs I like for that include:

and the Machine

“Shake it Out” by Florence

Music for weightlifting Since I have a home gym with a stereo that has T-Rex-sized

speakers, I crank it loud. Usually with lots of Rush to accompany the Rush poster on the wall.

Because it’s Rush.

However, I sometimes like to sing in between sets, so I pick songs like these for that: “Go Your Own Way” by Fleetwood Mac “Saturday Night’s Alright for Fighting” by Elton John “Layla” by Eric Clapton (Derek and the Dominoes) “Take it Easy” by The Eagles “I Just Came Back (to Say Goodbye)” by Colin James

far from the only one. I know many people who, if their music player is dead, lose their motivation to exercise. They’re dependent. Science explains why.

In 2005, British researchers put 18 untrained men and women on stationary bikes and told them to go for it. One group got no music, one got motivational, get-your-butt-in-

gear-type music, and the third group was given Enya. (I mean, I assume it was Enya. The researchers called it “nonmotivational.”)

Published in the European

“Limelight” by Rush (I once interviewed the drummer about his fitness regimen for this column) “Kashmir” by Led Zeppelin

“Month of May” by Arcade Fire “Weapon” by Matthew Good “Panama” by Van Halen “Train in Vain” by The Clash “Dark Night of the Soul” by Loreena McKennitt “Gimme Shelter” by The Rolling Stones “Pride” by U2

Journal of Sport Science, they found the music listeners blew away the control group (which had no music), and the tuned-in subjects traveled significantly further in distance. What’s interesting is “no significant differences were observed” between the slow- and fast-music groups.

Even more interesting is that though music listeners were working a lot harder, they did not perceive an increased level of effort.

James Annesi, who is director of wellness advancement at YMCA Metropolitan Atlanta, has been a pioneer of research into how distractions such as music affect athletic performance. We discussed his 2001 study published in the Canadian Journal of Behavioral Science that compared use of music with television on treadmills.

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â&#x20AC;&#x153;We allowed people to use a wide selection of music channels versus television channels,â&#x20AC;?

Annesi told me. â&#x20AC;&#x153;Almost exclusively, people chose the TV over music.â&#x20AC;?

Personally, Iâ&#x20AC;&#x2122;ve noticed the treadmills with the TV screens on them are always the most popular.

When it comes to going outside, however, itâ&#x20AC;&#x2122;s hard to catch up on â&#x20AC;&#x153;Days of Our Livesâ&#x20AC;? while running or cycling. You kind of need to keep an eye on where youâ&#x20AC;&#x2122;re going.

Annesi explained that music, television, chatting with a friend or traveling through a scenic vista are all methods of dissociation. â&#x20AC;&#x153;Itâ&#x20AC;&#x2122;s all about removing discomfort,â&#x20AC;? he said. â&#x20AC;&#x153;Pain has been engineered out of our culture.

In agrarian times we had to exercise or die, but now we need to find ways to manipulate conditions to get people to exercise.â&#x20AC;?

Dissociation via music is

PAGE 9

Health & Fitness

about making us not think about the pain weâ&#x20AC;&#x2122;re in.

Annesi did another study in 2004 of 39 women enrolled in a beginner weightlifting program. The group told to â&#x20AC;&#x153;associate,â&#x20AC;? meaning to focus and embrace the pain, had the highest dropout rates. Those told to dissociate, to let their minds wander, had the highest adherence rates.

For those who need the motivational kick to distract from the pain, music or other distractions can be of great benefit and get them to train harder. But for more elite exercisers, music may interfere. â&#x20AC;&#x153;Elite athletes are associators,â&#x20AC;? Jack Raglin, a professor and sport psychologist at Indiana University, told me. â&#x20AC;&#x153;When theyâ&#x20AC;&#x2122;re just logging the miles in training, they can listen to music, and a lot of them do, but for the really intense efforts you have to pay close attention to your

body. Music will absolutely interfere with this.â&#x20AC;?

I ran a 10K race with an iPod in 2008. Iâ&#x20AC;&#x2122;d planned out a specific rockinâ&#x20AC;&#x2122; playlist and everything.

I felt the distraction held me back from a full effort. The next 10K race I ditched the music and chopped four minutes off my time. Now I never listen to music when racing.

There may be other reasons to listen to music, like if your gym plays lots of Nickelback. I also have a suspicion that there are female weightlifters who wear headphones to deter would-be suitors from approaching them, and when I posted this question on Facebook I received numerous confirmations. â&#x20AC;&#x153;Men are less likely to come up and talk to me when Iâ&#x20AC;&#x2122;m listening to music,â&#x20AC;? said Jessica Morse, a 32-year-old government worker in Ottawa.

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Health & Fitness

Avoid fad diets StatePoint Media Service

L

osing weight to look good may be a great motivator.

An even better motivator is to get healthier, as excess fat tissue breeds inflammation, which can contribute to many debilitating and deadly diseases. And according to many doctors, even just a modest amount of extra weight can be damaging to your health.

When it comes to diets, if youâ&#x20AC;&#x2122;ve â&#x20AC;&#x153;tried them allâ&#x20AC;? and failed, some experts say that could be part of the problem. â&#x20AC;&#x153;Most diet books and programs promise a quick fix for weight loss â&#x20AC;&#x201C; for example, avoiding all carbs, eating only raw foods or amping up protein. These fad diets show little respect for the fact that a well-balanced, nutritious diet is critical for our bodies to function properly,â&#x20AC;? warns Dr. Jennifer Sacheck, an associate professor of Nutrition at Tufts University and co-author of the book, â&#x20AC;&#x153;Thinner this Year: A Diet and Exercise Program for Living Strong, Fit, and Sexy.â&#x20AC;?

In â&#x20AC;&#x153;Thinner this Year,â&#x20AC;?

3AUK 6ALLEY -EDIA s January 9, 2014

Healthy weight loss tips that work

good nutrition and plenty of exercise.â&#x20AC;?

With that in mind, the writing duo is offering some tips for losing weight the healthy way and keeping it off for life: Make up your mind. Set your goal and go for it.

This will mean embracing changes in your habits and routines.

Exercise for the rest of your life. Stay motivated by keeping things interesting and changing your workout routine periodically. Try new exercise classes, or sign up for a big race. â&#x20AC;&#x153;Exercise works like crazy, and it changes lives.

Big time,â&#x20AC;? says Crowley.

Eat less and be mindful.

Donâ&#x20AC;&#x2122;t â&#x20AC;&#x153;super-size yourself.â&#x20AC;? At the same time, StatePoint Media Service donâ&#x20AC;&#x2122;t skip meals. Doing Stay motivated by keeping things interesting and changing your workout routine so can lower your metabperiodically. Try new exercise classes, or sign up for a big race. olism and make you more susceptible to binge eating later.

Sacheck, along with make long-term lifestyle single magic exercise,â&#x20AC;? motivational speaker and changes. says Crowley. â&#x20AC;&#x153;Health and co-author Chris Crowley, â&#x20AC;&#x153;You donâ&#x20AC;&#x2122;t need a fancy wellness means a serious offer a laymenâ&#x20AC;&#x2122;s explana- gadget and there is no lifetime commitment to tion of the science of diet and exercise, believing that if people truly under612 W. St. Maryâ&#x20AC;&#x2122;s Rd. Sterling, IL 61081 stand whatâ&#x20AC;&#x2122;s going on inside their bodies, then theyâ&#x20AC;&#x2122;re more likely to

Donâ&#x20AC;&#x2122;t eat â&#x20AC;&#x153;dead food,â&#x20AC;? â&#x20AC;&#x201C; food that is loaded with calories and offers little nutritional value.

Skip or limit refined flour, refined sugar, high fat meat and solid fat. Eat healthy fats in moderation and avoid saturated and trans fat.

Likewise, donâ&#x20AC;&#x2122;t drink your calories. Instead, load up on fruits, vegetables, whole grains, low-fat dairy and lean meats.

Learn more. Truly understand the changes that are taking place inside your body as a result of your hard work, so you can be motivated to keep going.

For more tips on healthy ways to lose weight and keep it off, www.ThinnerThisYear.com.

Sustainable weight loss is no easy feat, but with motivation, dedication and hard work, you can feel better and live longer.

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Health & Fitness

Did you know stress can make you fat?

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stressful events, like rush levels, which means blood hour traffic, projects with sugar is constantly being vereating is all too impossible deadlines, mobilized for energy. easy. But thereâ&#x20AC;&#x2122;s troubles with kids, spouses â&#x20AC;&#x153;And when you donâ&#x20AC;&#x2122;t more at play or pets. burn the sugar, it gets when it comes to packing According to Michael stored as body fat,â&#x20AC;? says on pounds. Another factor Dr. Smith. â&#x20AC;&#x153;This is just you may not even be aware A. Smith, M.D. host of â&#x20AC;&#x153;Healthy Talkâ&#x20AC;? on one of the metabolic of is stress. imbalances caused by Here are some important RadioMD.com and senior too much cortisol. There things to know about your health scientist with the Life Extension Foundation are many other problems bodyâ&#x20AC;&#x2122;s response to stress: in Fort Lauderdale, Florida, caused by chronic stress Stress hormones this state of affairs is chron- that can pack on the fat.â&#x20AC;?

We all have a built-in ically elevating cortisol For example, too much stress response. Itâ&#x20AC;&#x2122;s a complicated set of physiological reactions that help keep you alive during dangerous situations. Hereâ&#x20AC;&#x2122;s how itâ&#x20AC;&#x2122;s supposed to work: You experience an acute stressor. Thousands of years ago, this could have been a tiger trying to eat you. Today, it could be the in-laws coming to stay with you. In response, adrenal glands release the stress hormone cortisol 307 W. 3rd St., Dixon 815-440-7347 into your bloodstream, iniwww.rrintegrativehealth.com tiating an increase in blood sugar used for immediate energy to fight, run or slam on your car brakes.

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bag of potato chips.

Feeling tense? Try some stress reduction activities, like jogging, meditation or breathing exercises.

Also, consider adaptogenic herbs, which have long been used for their mood balancing and stress reducing effects. For example, a number of clinical trials demonstrate that repeated administration of rhodiola extract exerts

energizing effects that increase mental focus.

For more information about reducing stress and suppressing appetite, visit www.LEF.org/appetite or call the toll-free number 855-840-4615.

You may not be able to stop your in-laws from visiting, but understanding how stress affects your body can help you prevent weight gain.

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