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Focus on Health

WHAT’S INSIDE • Get moving! The beneﬁts of exercise • Taking a holistic approach • Tips for Alzheimer’s caregivers • Nutritious back-to-school meals • Eye exams for children and much more! A SUPPLEMENT TO TIMES BEACON RECORD NEWS MEDIA • AUG. 22, 2019

PAGE S2 • FOCUS ON HEALTH • AUGUST 22, 2019

FOCUS ON HEALTH

TIMES BEACON RECORD NEWS MEDIA PUBLISHER Leah S. Dunaief GENERAL MANAGER Johness Kuisel MANAGING EDITOR Kyle Barr EDITOR Heidi Sutton EDITORIAL Ernestine Franco ADVERTISING DIRECTOR Kathryn Mandracchia

ART/PRODUCTION DIRECTOR Beth Heller Mason ART DEPARTMENT Janet Fortuna Sharon Nicholson SUBSCRIPTION MANAGER Sheila Murray CLASSIFIEDS DIRECTOR Ellen Segal BUSINESS MANAGER Sandi Gross

BUSINESS OFFICE Meg Malangone CIRCULATION MANAGER Courtney Biondo SUBSCRIPTION MANAGER Sheila Murray ADVERTISING Elizabeth Reuter Bongiorno Robin Lemkin Sheila Murray Jackie Pickle Minnie Yancey

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Managing cholesterol starts with what you eat

igh cholesterol, particularly high levels of “bad” cholesterol, is a risk for heart disease. The Mayo Clinic says that high cholesterol also can increase risk for heart attack. Understanding cholesterol and how to control it can help people live longer, healthier lives. Cholesterol is a waxy substance that comes from two main sources. It is produced naturally by the liver and is obtained by eating certain foods, primarily animal products like meat, dairy and eggs. When these foods are consumed, the liver makes more cholesterol than it normally would, says the American Heart Association. Harvard Medical School says that making certain food choices can help lower cholesterol levels. Some foods help prevent cholesterol from forming, while others lower low-density lipoprotein, also referred to as “LDL,” or bad, cholesterol. Some foods increase the amount of high-density lipoprotein, also known as “HDL,” or “good,” cholesterol. Still other foods block the body from absorbing cholesterol. Because food and cholesterol are so closely linked, dietary changes can have a profound impact on people diagnosed with high levels of bad cholesterol. The following are some changes such individuals can implement. • Increase soluble fiber. Soluble fiber is found in oatmeal and other whole grains,

flax, apples, legumes and beans. Because soluble fiber can’t be broken down, it goes through the body and bloodstream like a giant mop, collecting bile generated to digest fats. The fiber and the fat-soaked bile are then excreted in the stool. According to Healthline, bile is made from cholesterol, and when the liver needs to make more of it to digest fat, it does so by pulling cholesterol out of the bloodstream, naturally reducing cholesterol levels as a result. • Eliminate trans fats. Trans fats, or those foods listed on labels primarily as hydrogenated oils, can raise overall cholesterol levels. The Food & Drug Administration has banned the use of partially hydrogenated vegetable oils by Jan. 1, 2021. • Eat more fatty fish. Harvard Medical School says that eating fish two or three times a week can lower LDL by replacing meat and by delivering LDL-lowering omega-3 fats to the body. Omega-3s reduce triglycerides in the bloodstream and also protect the heart by helping to prevent the onset of abnormal heart rhythms. • Use vegetable oils. Liquid vegetable oils, like canola or soybean, can be used in place of solid fats like butter or lard when cooking. • Choose low-fat dairy. Substitute the low- or no-fat varieties of milk and cheeses instead of high-fat versions. Dietary changes can make a big difference when it comes to reducing cholesterol.

AUGUST 22, 2019 • FOCUS ON HEALTH • PAGE S3

FOCUS ON HEALTH

Take a holistic approach to self-care

hile you aim to live a full, happy life, achieving it starts with protecting your most valuable asset: your health. Though the pace of life and other external variables can hinder you from putting your health first, selfcare should not be ignored. Proactively taking care of your physical and mental health is one of the best ways to ensure a longer, healthier life. Take charge of your overall well-being and make your health a priority through preventative measures that focus on both your body and mind. Practice relaxation techniques. Certain levels of stress in everyday life are normal, but high levels of stress over an extended period of time can take a toll on your physical and mental well-being, impacting your health and overall mood. There’s no one-size-fits-all solution to managing stress, but finding an activity that promotes relaxation and allows you to free your mind is a good place to start. Activities to consider include yoga, meditation, journaling or reading. Stay up-to-date on prescriptions. For many adults, prescription medication is a part of everyday life. Not only is it vital to remember to

take your medication as prescribed each day, it’s also important to monitor your prescriptions and get refills in a timely manner so you don’t find yourself without a dose on any given day. If you’re beginning to find that refills are taking a toll on your wallet, look into discount programs in addition to prescription insurance. Eat well. Even if you consistently maintain a healthy weight, it’s good to pair it with a well-balanced diet that includes plenty of fruits and vegetables to ensure your body is receiving an ample supply of vitamins and nutrients. Try balancing each meal by including moderately portioned foods from each food group. Don’t forget to keep tabs on your water consumption as staying hydrated has numerous health benefits for your body, including keeping your skin moisturized and aiding in proper digestion. Remember annual checkups. It may be tempting to skip out on a routine checkup if you’re feeling well, but regular appointments with your health care providers can ensure consistent health and even help catch potential concerns in the early stages before they become bigger issues. Regular check-ins with your primary care physicians can help keep a

consistent tracker on your health, allowing them to better provide for you and your health care needs. Standard insurance sometimes doesn’t include dental or vision care, so read about programs designed for your specific needs like the AARP MyVision Care provided through EyeMed, which includes coverage for services like diabetic vision exams every six months and loss of sight benefits.

Don’t forget to treat yourself. A life welllived deserves a bit of a reward now and again. Whether you need a bit of a pick-me-up or a “just because” incentive, add a touch of joy to your life by treating yourself to small things such as flowers or a special meal. You can make your money go further with various discounts and coupons for items like flowers, gifts and more.

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PAGE S4 • FOCUS ON HEALTH • AUGUST 22, 2019

FOCUS ON HEALTH

How sleep affects your health and could give you wrinkles on the side may boost brain health, at least when monitoring the sleeping patterns of laboratory animals, but a separate study showed the potential for increased wrinkles in side sleepers. Fetal position: The fetal position helps improve circulation and is a good bet for people who tend to snore. Be sure not to curl too tightly as you drift off, however, as it may cause difficulty breathing. Stomach: Sleeping on your stomach may make breathing regularly a challenge because airway passages could be compromised. Others may experience neck pain or tingling in joints and muscles due to poor circulation, which is a common challenge for people with diabetes. To help avoid putting pressure on the spine, tuck a pillow under your pelvis to keep a neutral lumbar position. One other negative: Enhanced wrinkles may be a side effect of stomach slumber. While changing your default sleeping position is no easy task, you can help the process by supporting your head and legs with pillows designed for your ideal position.

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“Regardless of your go-to sleep position, getting adequate rest is important to all aspects of your health,” said Dr. James Metcalf, a medical director with UnitedHealthcare

Medicare & Retirement. “Hours of slumber enable our bodies and minds to recharge. Talk with your doctor if you’re having trouble getting a good night’s sleep.”

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s you drift off to sleep, how does your nightly position affect your health? Whether you prefer stomach, back, side or curled into a fetal position, the way you snuggle into the pillow may affect your breathing patterns, neck and back pain and circulation. A less serious effect, but one most people would probably like to avoid, is an increase in facial wrinkles. Here are some of the pros and cons of go-to nightly postures, according to the National Sleep Foundation. Back: Lying on your back and assuming a neutral body position typically results in the least amount of strain on your head, neck and spine. But studies show links between back sleepers and snoring, so if this is something you are prone to, try flipping to your side. Also, sleeping on your back is not a good choice if you have sleep apnea because your tongue can fall back, narrowing the airway. Side: Side sleeping, which is the most common position for adults, helps to open our airways to allow for steady airflow to the lungs. Researchers have found resting

AUGUST 22, 2019 • FOCUS ON HEALTH • PAGE S5

FOCUS ON HEALTH

Help for coping with a loved one’s Alzheimer’s disease

lzheimer’s and other dementiarelated diseases can be bewildering, both for the person afflicted by the disease as well as his or her circle of family and friends. For caregivers, it can be isolating, taxing and heartbreaking to provide care in the home, and as visitors many of us struggle with how to conduct ourselves and what to talk about. One thing is for sure; visiting can lift the spirits of all involved in the circle of caring that is at the crux of our meaningful disease whose manifestation evolves as it progresses,” she explains. interpersonal relationships. To make the most of visiting a friend or Becoming a caregiver is a significant adjustment and creativity, flexibility and loved one with a dementia-related disease, support are critical tools to manage this new “It’s important to move into their world, responsibility. Caregivers need to establish and adjust your behavior,” says Anthony a program of self-care that includes a Comerford, vice president of health services combination of outside resources and the at the Vincent Bove Health Center at help of family and friends. Many caregivers Jefferson’s Ferry Life Plan Community, which consider support groups ‘By focusing on what the has a memory care unit. “By focusing on what as essential to their wellthe person still has, rather being for advice and person still has, rather than what the disease has companionship among than what the disease taken from them, you can others who share similar experiences and challenges. has taken from them, you engage with them in the As one anonymous can engage with them in present. Ask for an opinion about something — from caregiver wisely said, “The the present.’ the cookies you brought to care you give to yourself is the care you give to your — ANTHONY COMERFORD something you’re wearing. Use eye contact and hold loved one.” their hand to further the Long Island Alzheimer’s Foundation, www. connection. It’s a time to empathize with the liaf.org, in Westbury is a valuable resource for those affected by the disease, offering a person, and accept their memory loss without variety of programs and support groups to pointing it out to them. If the conversation benefit “participants” — those diagnosed with moves into uncomfortable territory, redirect Alzheimer’s or dementia-related disease — the conversation rather than contradict what they say. You might be surprised at how and their caregivers, family and friends. LIAF’s Grace Johnson works extensively enjoyable the visit can be.” “When your loved one is making to assist caregivers. “While we generally statements that aren’t true, think of it like rely on certainty and absolutes to help us feel safe, there’s no black and white with playing make believe,” advises Johnson. this disease. Caregivers must adopt a new “Simple statements like ‘You’re okay’ may level of expectation and acceptance with a be calming and reduce agitation. A favorite

snack, song or comfort item such as a doll, stuffed animal, book or baseball glove can also be soothing. What worked yesterday may not work today and vice versa. You can’t get overly attached to strategies that worked in the past.” Adrienne Younggren, a client of LIAF, creatively combines her husband’s care with her own activities. He colors at the kitchen table while she prepares dinner, they use the treadmill at the gym and she brings him along when she dines with a friend. They visit LIAF’s Memory Café together. “You’ve got to use what you have while you have it. I also use volunteers so that I can exercise, visit my children and take care of myself,” she said. Likewise, Susan Matera, another client of LIAF, suggests engaging in activities. She keeps her husband occupied to alleviate boredom and its close companion, agitation. “We go to the store together, watch a little league baseball game or visit the day program at LIAF. We both enjoy getting out and the change of scene,” said Matera. The life-altering effects of Alzheimer’s for both the person diagnosed and those who take on caregiving responsibilities does not signal the loss of times of joy. While the challenges are real, the progression of the disease is usually slow enough that there is the opportunity to make the most of your time together with shared laughter, intimacy, and social experiences.

How to combat Alzheimer’s

Alzheimer’s disease is a type of dementia that causes problems with memory, thinking and behavior. Symptoms usually develop slowly and get worse over time, becoming severe enough to interfere with daily tasks. Insulin resistance, which results from eating too many carbs and sugar and not enough fat, is a major factor that contributes to Alzheimer’s disease. Some scientists now refer to Alzheimer’s as “Type 3 diabetes.” Cutting out sugar and refined carbs and adding lots of good fats may prevent and even reverse pre-dementia in many aging adults. People can take proactive approaches to preventing aging of the brain even if they aren’t yet suffering cognitive decline. A proactive approach can include getting adequate sleep; controlling stress levels; getting thyroid and reproductive hormone levels checked and treated, if necessary; exercising daily, aiming for at least 30 minutes; eating healthy fats like omega-3 fatty acids, which are found in fatty fish, coconut oil, olive oil, whole nuts, eggs, and some seeds; and reducing consumption of sugar and processed carbohydrates.

PAGE S6 • FOCUS ON HEALTH • AUGUST 22, 2019

FOCUS ON HEALTH

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easles is not something that garnered much attention outside the medical community in recent decades. However, in 2019 a series of measles outbreaks put the spotlight back on this highly contagious infectious disease. According to the Centers for Disease Control and Prevention, between Jan. 1, 2019, and May 31, 2019, 971 individual cases of measles had been confirmed in 26 states in the United States. That marked the greatest numbers of measles cases reported in the U.S. since 1992. And the U.S. is not the only country in North America facing a measles problem, as the Public Health Agency of Canada reported that, as of mid-May, 54 cases of measles had been reported in the country in 2019. Perhaps most surprising, measles was declared eliminated in 2001, leading many to wonder what’s behind the sudden outbreaks so long after the disease had seemingly vanished. The CDC reports that the majority of people who got measles in 2019 were unvaccinated. While measles was declared eliminated nearly 20 years ago in the United States, the CDC notes it’s still common in many parts of the world. When unvaccinated travelers visit countries where measles is still common, they can bring the disease with them, ultimately allowing it to spread in communities where large groups of people are unvaccinated. Regardless of why people choose to avoid vaccinations, it’s important to note some

of the reasons why health organizations like the CDC and the World Health Organization urge all children and adults to be immunized. Immunizations save lives. The CDC notes that advancements in medical science have made it possible for humans to protect themselves against more diseases than ever before. Once-fatal diseases have now been eliminated thanks to safe and effective vaccines. Immunizations protect loved ones. Some people cannot receive certain immunizations due to allergies, illness, weakened immune systems or other factors. Such individuals are vulnerable to disease, and especially vulnerable if their loved ones who can be vaccinated do not receive their recommended immunizations. Immunizations save money. The human toll of failing to be immunized can be fatal, and the financial toll can be heavy, too. Children with vaccine-preventable diseases may not be allowed to enroll in certain schools or day care facilities, forcing parents to make decisions that can affect their ability to earn a living. In addition, medical bills that result from long-term illnesses can be substantial. The majority of health insurance plans cover vaccines for adults and children at little or no cost, and even uninsured families can receive free or inexpensive vaccines through certain government programs. Immunizations take only a few seconds to receive but can have a positive effect that lasts a lifetime.

AUGUST 22, 2019 • FOCUS ON HEALTH • PAGE S7

FOCUS ON HEALTH

When to schedule eye exams for your children

Many people expect their vision to fade as they grow older. Such expectations are not unfounded, as the National Eye Institute notes that certain vision changes, including diminished vision and difficulty distinguishing colors, are a normal part of aging. But even children can experience changing vision, which only highlights the importance of kids receiving routine eye exams. Eye examination frequency depends on the age of the child and the condition of his or her eyesight at the time of each exam. When scheduling an eye exam for your child, choose a time when he or she usually is alert and happy. Specifics of how eye exams are conducted depend on your child’s age, but generally an exam will include a case history, vision testing, determination of whether eyeglasses are needed, testing of eye alignment, an eye health evaluation and, if needed, prescription of eyewear. The American Optometric Association has established these guidelines for pediatric eye examination frequency to help parents know when to get their youngsters’ vision checked.

free. Eye doctors will speak with parents and recommend an eye exam schedule based on their initial examination.

3 through 5 years

Children between the ages of 3 and 5 who are at low risk of developing eye conditions should have their eyes examined at least once between their third and fifth birthdays. The same goes for kids who are at risk, though doctors may recommend more frequent examinations for such youngsters.

6 through 18 years

Birth to 2 years

Children in this age group whose physicians have deemed them asymptomatic of potential eye conditions or at low risk of developing eye conditions should have their eyes examined sometime

Your Health, Our Care

between 6 and 12 months of age. Kids who may be at risk should adhere to the same schedule, though the AOA notes that exams for at-risk children may need to be conducted more frequently, even in this age group, than kids who are symptom

Whether they are at risk of eye conditions or not, children between the ages of 6 and 18 should have their eyes examined before first grade and annually thereafter. Youngsters who are at risk may need more frequent examinations as they get older. Eye examinations are an important component of child health care. By adhering to AOA eye examination guidelines, parents can ensure any vision problems their children develop are quickly caught and can be treated before they adversely affect youngsters’ lives.

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PAGE S8 • FOCUS ON HEALTH • AUGUST 22, 2019

AUGUST 22, 2019 • FOCUS ON HEALTH • PAGE S9

FOCUS ON HEALTH Pecan-Crusted Air Fryer Pork Chops Cook time: 22 minutes

• 1 cup pecan pieces • 1/3 cup arrowroot starch • 2 teaspoons Italian seasoning • 1 teaspoon onion powder • 1 teaspoon garlic powder • ¼ teaspoon sea salt, plus additional, to taste • 1 large egg • 1teaspoon Dijon mustard, plus additional for serving • 1 tablespoon water • 2 garlic cloves, crushed • 6 medium boneless pork chops, trimmed of fat

Pecan-Crusted Air Fryer Pork Chops

Simplify back-to-school dinners with nutritious meal plans B

ack-to-school season can be cluttered between after-school activities, weekend sports and evening homework — as well as making dinner each night. Creating a master meal plan with quick, simple and nutritious meals is an easy way to take control of your family’s hectic schedule. Start by stocking the pantry with staple ingredients that amp up the nutrition and f lavor of your

family favorites. For example, American pecans are a nutritious ingredient to have on hand — among the highest in “good” monounsaturated fats and packed with plant protein, fiber and essential minerals — and “the original supernut” is versatile enough for breakfast, lunch boxes, dinners and on-the-go snacking. Adding one bag to your weekly grocery list pro-

Heat air fryer to 400 F. In medium bowl, mix pecans, arrowroot starch, Italian seasoning, onion powder, garlic powder and ¼ teaspoon sea salt. In separate bowl, whisk egg, 1 teaspoon Dijon mustard, water and garlic. Cover pork chops in egg mixture then transfer to bowl with pecan mixture to coat all sides. Repeat with remaining pork chops. Place three pork chops in air fryer basket. Cook pork chops 6 minutes, flip, then cook additional 6 minutes. Set aside on plate. Repeat with remaining pork chops. Serve hot with Dijon mustard, if desired.

vides a canvas for exploring new dishes that are both nutritious and delicious. In fact, according to the Food & Drug Administration, scientific evidence suggests but does not prove that eating 11/2 ounces per day of most nuts, such as pecans, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. One serving (2 tablespoons) of pecans contains 18 grams

Pizza with Pecan-Herb Topping Cook time: 40 minutes

• 1 store-bought pizza dough • 1 cup raw pecan halves or pieces • ½ cup fresh flat-leaf parsley • ½ teaspoon garlic powder • 1/3 cup grated Parmesan cheese • 1 teaspoon red pepper flakes (optional) • 1 pinch salt • 1 pinch pepper • ½ cup jarred pizza sauce • 2 cups shredded mozzarella cheese • ½ cup thinly sliced red pepper • ½ cup thinly sliced Vidalia onion

Pizza with Pecan-Herb Topping

Heat oven to 400 F. Line baking sheet with parchment paper. Lightly flour clean surface. Using rolling pin, roll out pizza dough to 1/8-inch thick and transfer to prepared baking sheet. Gently pierce dough with fork to prevent air pockets.

of unsaturated fat and only 2 grams of saturated fat. Updating your dinner repertoire doesn’t have to be complicated. Fussfree recipes such as Pecan-Crusted Air Fryer Pork Chops and Pizza with Pecan-Herb Topping can be ready in less than an hour and put a fresh twist on classic favorites to please parents and kids alike. Bake crust 10 to 15 minutes, or until lightly golden in color. In a food processor, pulse pecans, parsley and garlic powder until mixture becomes coarse crumbs. Transfer to bowl and stir in Parmesan cheese, red pepper flakes (if desired), salt and pepper. Set aside. Using spoon, evenly spread pizza sauce over crust. Top with mozzarella cheese, red pepper slices and onion slices. Sprinkle 1/3 cup pecan mixture evenly over pizza. Transfer pizza to oven and bake 10 to 15 minutes, or until crust is crispy and cheese is melted. Serve with remaining pecan-herb mixture. Notes: If dough instructions differ from recipe, use package instructions. Additional topping options include: pepperoni, olives, ham, bacon and roasted veggies. Leftover pecan-herb topping can be used for pasta and salads.

PAGE S10 • FOCUS ON HEALTH • AUGUST 22, 2019

HELPING YOU NAVIGATE TO OPTIMAL HEALTH

David Dunaief, M.D. Integrative Medicine

• A Whole Body Approach • Reversing, Preventing & Treating Chronic Disease and Managing Weight by Connecting Conventional Medicine with Lifestyle Modifications Our Philosophy is simple. We believe wellness is derived through nutritional medicine and lifestyle interventions that prevent and treat chronic diseases. Medications have their place - and in some cases can be lifesaving. However, there’s no medication without side effects. The goal should be to limit the need for medications - or minimize the number of medications you take on a regular basis. You are not limited by your genes. Fortunately, most diseases are based primarily on epigenetics, which are environmental influences, and not on genetics. Epigenetics literally means above or around the gene. In epigenetics, lifestyle choices impact gene expression. Just because your first degree relatives may have had a disease, you are not predestined to follow suit. We are specialists who will partner with your primary care physician. A standard medical education does not integrate enough nutritional medicine and other lifestyle interventions. We bridge that gap.

We use evidence-based medicine to guide our decision-making. The amount of research related to nutrition and other lifestyle issues continues to grow rapidly, with many studies showing significant beneficial effects on health.

Preventing and Reversing Chronic Conditions and Diseases Including:

Is disease reversal possible? Absolutely! Study evidence has found this to be true, and many of our patients have experienced reversal of diabetes, autoimmune disorders, migraines, and cardiovascular disease, just to mention a few. In many cases, because of their exceptional results, our patients have been able to reduce or eliminate their medications.

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We treat each patient as an individual. We will work with you to develop a plan that allows you to take a proactive role in managing your own health. The health outcomes are worth the effort.

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David Dunaief, M.D.

Heart Disease • Stroke • Diabetes Type 1 and Type 2 Obesity • Diverticular Disease • Irritable Bowel Syndrome Fibromyalgia • Alzheimer’s Disease • Dementia Parkinson’s Disease • Depression and Mood Disorder Menopause • Asthma • Allergies Macular Degeneration • Uveitis/Scleritis • Optic Neuritis Chronic Obstructive Pulmonary Disease “Since working with Dr. Dunaief, I have been able to reverse my cardiovascular disease. I substantially decreased plaque buildup in my neck arteries. My cardiologist was really impressed that he could no longer find inflammation associated with the disease. I am also excited that my cholesterol improved and was able to stop my medication. “ – J.M.

Dr. Dunaief builds a customized plan for each patient - he knows that “no body is the same.”

AUGUST 22,2019 • FOCUS ON HEALTH • PAGE S11

FOCUS ON HEALTH

Get moving! Exercise has far-reaching benefits

xercise benefits the body in myriad ways. Studies have shown that routine exercise can help people effectively maintain healthy weights, sleep better at night and have more energy throughout the day. But exercise also may play a role in preventing one of the world’s most deadly diseases.

Exercise and cancer

The World Health Organization notes that cancer is annually responsible for about one in six deaths across the globe, making it the second leading cause of death in the world. Many of those deaths can be prevented by employing some simple yet effective strategies, such as avoiding tobacco products and applying sunscreen before going out in the sun. And while researchers aren’t exactly sure why, the National Cancer Institute notes that substantial evidence suggests high levels of physical activity are linked to lower risks of several cancers including colon, breast, esophageal, liver, stomach, kidney, myeloid leukemia and endometrial cancers. As mysterious as the relationship between exercise and cancer can seem, researchers can theorize about the connection between the two. For example, the Dana-Farber Cancer Institute notes that scientists have recently begun probing the connections between exercise, the immune system and cancer risk. Such research is rooted in the notion that exercise can reduce inflammation, an acute or chronic response by the immune system that can contribute to cancer risk. The NCI also notes that the many biological effects of exercise on the body might shed light on the potential link between routine physical activity and a lower cancer risk. For example, the NCI says exercise lowers levels

of certain hormones, such as insulin and estrogen, that have been linked to cancer development and progression. The relationship between routine exercise and cancer remains a mystery in many ways. But the potential for exercise to lower cancer risk is yet another reason for people of all ages to embrace physically active lifestyles.

Exercise and your heart

Improved health is a primary motivator among people who routinely exercise. Exercise can help people feel better about themselves and their appearance, and it has considerable effects on various parts of the body, including the heart. Cardiovascular disease is the leading killer of both men and women in the United States. Exercise can be one of the most effective ways to reduce the risk for cardiovascular issues like heart attack, high cholesterol and more. In fact, cardiologists at the New England Baptist Hospital say exercise is not only a risk preventative, but also a healing balm of sorts for heart health. Exercise can help the heart become more efficient and more capable of pumping blood throughout the body, says the health experts behind Kaiser Permanente health plans. Even light to moderate exercise can be highly effective at improving heart health. Harvard Medical School says exercise also promotes positive physiological changes, such as encouraging the heart’s arteries to dilate more readily. Exercise also can help with the body’s sympathetic nervous system (which controls heart rate and blood pressure) to be less reactive. Ischemic preconditioning is another way that exercise can potentially benefit the heart. According to a 2017 article in

Exercise works like a beta-blocker medication that can slow the heart rate naturally to alleviate hypertension. — JOHN HOPKINS MEDICAL CENTER

JAMA Cardiology, heart disease patients who exercised found that exercise could trigger short periods of ischemia, or reduced blood flow to the heart. After resting for a few minutes, these people saw improved performance when they renewed exercise and got their heart rates up. It is believed that small doses of IPC can help the heart adapt more readily with ischemia and avoid a major response issue down the road. Those at the Cardiovascular Performance Program at Harvardaffiliated Massachusetts General Hospital found that IPC could reduce damage from heart attack by as much as 50 percent. Physical activity also allows better blood flow in the small blood vessels around the heart, potentially preventing clogs that can lead to heart attacks. Furthermore, there is some evidence that exercise can help the body grow more blood vessel branches so there are additional routes blood can take if a usual path is blocked by fatty deposits or narrow arteries. Johns Hopkins Medical Center says exercise also works like a beta-blocker medication that can slow the heart rate naturally to alleviate hypertension. It also can raise levels of high-density lipoprotein, HDL, the good cholesterol in the body, helping to improve overall cholesterol levels. There are several reasons why exercise is important to heart health. It’s never too late to get with a fitness regimen to prevent or reverse cardiac episodes.

How much exercise does a person need?

Exercise is an essential component of a healthy lifestyle. Exercise helps people maintain healthy weights, improves mood, reduces the risk for various health ailments and much more. But how much exercise is necessary for optimal health? Research indicates that the answer to that question depends on the person and his or her individual health goals. According to David Bassett Jr. a professor of exercise physiology at the University of Tennessee in Knoxville, having a clear set of exercise goals can help a person determine just how much exercise he or she needs, particularly if a person is exercising to control weight or reduce stress. The U.S. Department of Health and Human Services recommends that most healthy adults get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity, or a combination thereof, every week. Try to engage in strength training for all major muscle groups at least two times per week. The Mayo Clinic says a general goal for most people is to aim for at least 30 minutes of moderate physical activity every day. Health experts say that this exercise needn’t all occur at once, either. If a 30-minute walk is not possible, split that up into a few 10-minute walks throughout the day. Any activity is better than doing nothing at all. For those with specific fitness goals, it would be wise to speak with a trainer or a doctor about which types of exercises (and durations) are effective. Physicians may be able to map out a fitness plan that works.

PAGE S12 • FOCUS ON HEALTH • AUGUST 22, 2019

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