Focus On Health - October, 2014

Focus On

HealtH

A SUPPLEMENT TO TIMES BEACON RECORD NEWSPAPERS OCTOBER 2, 2014

• Fall Allergies • Pet Health • Vitamin D • Mood Food and more

PAGE S2 • FOCUS ON HEALTH • OCTOBER 02, 2014

Focus on Health

Don’t let allergies get in the way of enjoying life.

Why are they

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Read and manage annual mammograms to more complex cases. Many freestanding centers only want to handle everyday mammograms and refer their most complex cases to Drs. Price and Carrucciu because they have more than 30 years combined experience in breast health imaging. From annual mammograms to complex cases, you want to go to someone who can do it all!

Patient Navigation. Fortunato Breast Health Center is with you all the way. Whether you are a patient who simply needs an additional test or you face a challenging diagnosis, we’re here to assist you through your journey to wellness.

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Make peace with fall

Get over your love-hate relationship with autumn allergies

F

all: love it or hate it? People who suffer from fall allergies no doubt love the fall colors and the festive time of year, while hating the sneezing, sniffling, wheezing and itching. So what’s an autumn lover to do?

Batten down the hatches and get ready for fall allergy season with the following tips from the American College of Allergy, Asthma and Immunology.

The early bird catches the ... allergy meds?

“The most important reminder we can give people is to start taking their fall allergy medication two weeks or so before symptoms usually begin,” says allergist Dr. James Sublett, ACAAI president-elect.

“You should also continue your medication for two weeks after the first frost. Because of nasal and eye symptoms associated with ragweed allergies, symptoms can linger after pollen is no longer in the air.”

You can’t run, but you can avoid exposure While it’s impossible to completely escape pollen and molds, here are some other ways to lessen exposure.

• Keep car and home windows closed and use air conditioning, if possible.

• Remember to change home and auto air filters and replace them with high efficiency filters.

• Don’t hang clothing outdoors to dry. Pollen may cling to towels and sheets.

• Outdoor air usually is most heavily saturated with pollen between 5 and 10 a.m., so early morning is a good time to limit outdoor activities. Mold spores, however, are released due to wind or other activities that stir them up.

• Wear a NIOSH-rated 95 filter mask when mowing the lawn, raking leaves or gardening.

Apple picking, pumpkin pie and food allergies?

As summer eases into fall, kids are back in school and adults start thinking about foodcentric holidays like Halloween and Thanksgiving. Holidays that focus on food might also involve food allergies. One of the challenging issues is that many people may think they have a food allergy when what they really have is food intolerance. Food intolerance can often mimic a food allergy, causing nausea and vomiting, but is not life threatening. The best way to determine whether what you’re experiencing is a food allergy is to see an allergist for testing. An allergist will help you develop an action plan to deal with whatever allergies or intolerances you may have.

Take a deep breath and get an asthma screening Many people don’t know that allergies and asthma go hand-in-hand, and that an allergy can trigger a life-threating asthma attack if the person is unaware they have one, or both, of these chronic illnesses.

To help children and adults with symptoms of asthma and allergy know if they are at risk, allergists from around the country participate in the Nationwide Asthma Screening Program.

ACAAI offers free allergy and asthma screenings throughout the year. The screenings take place at about 100 locations nationwide.

A list of screenings can be found by visiting www.acaai.org/nasp. For those who may think they have allergy and asthma but cannot attend a screening, ACAAI offers free online tools, such as the Asthma and Allergies Symptom Test, My Nasal Allergy Journal and an allergist locator, to track symptoms and find a local board-certified allergist.

OCTOBER 02, 2014 • FOCUS ON HEALTH • PAGE S3

Focus on Health

What’s inside…

TIMES BEACON RECORD NEWSPAPERS PUBLISHER Leah S. Dunaief

ART/PRODUCTION DIRECTOR David R. Leaman

GENERAL MANAGER Johness Kuisel

ART AND PRODUCTION Janet Fortuna Beth Heller Mason Wendy Mercier

EDITOR Heidi Sutton ADVERTISING DIRECTOR Kathryn Mandracchia

INTERNET STRATEGY DIRECTOR Rob Alfano

BUSINESS MANAGER Sandi Gross BUSINESS OFFICE Meg Malangone CIRCULATION MANAGER Courtney Biondo SUBSCRIPTION MANAGER Ellen Recker

Times Beacon Record Newspapers are published every Thursday.

Address: PO Box 707, Setauket, NY 11733. Telephone: 751–7744. Email address: desk@tbrnewspapers.com; fax: 751–4165; website: www.northshoreoflongisland.com. Entire contents copyright 2014.

2 . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Coping with fall allergies 4 . . . . . . . . . . . . The importance of heartworm tests for pets 5 . . . . . .Boost your pet’s health with preventative measures 6 . . . . . . . . . . . . . . . . . . . . . Vitamin D and breast cancer link 7 . . . . . . . . . . . . . . Tests to find and diagnose breast cancer 9 . . . . . . . . . . . . . . . . . . . . . The power of a positive attitude 10 . . . . . . . . . . . . . . . . . . . . . . . . . . . .A healthier candy apple 11 . . . . . . . . . . . . . . . . . . . . . . Avoiding Halloween allergies 13 . . . . . . . . . . . . . . . . . . . . . . . . Five foods for better moods 14 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Managing diabetes 16 . . . . . . . . . . . . . . . . . . . . Fun family activities for autumn

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PAGE S4 • FOCUS ON HEALTH • OCTOBER 02, 2014

Focus on Health Pet owners: Don’t forget the annual heartworm checkup

O

ne of the most fundamental responsibilities of pet ownership is an annual visit to the veterinarian for a heartworm checkup.

Veterinarian and American Heartworm Society President Dr. Stephen Jones offers some answers to common questions about this ritual.

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Our local shelters are overflowing with adoptable pets.

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The benefits of adopting a pet

housands of dogs and cats end up in shelters every year. Some get reunited with family members, but the vast majority are strays or are surrendered by their owners.

The Humane Society of the United States estimates that animal shelters care for between six and eight million dogs and cats every year, and approximately half of those animals are ultimately euthanized. Substantial progress has been made to reduce the number of shelter animals that are euthanized, but more work is necessary to save animals from this unfortunate fate.

The companionship and love pets provide could be a key benefit in promoting good personal health. Pet ownership has been proven to lower blood pressure, lower cholesterol, fight depression, improve physical activity levels, reduce the incidence of strokes, and reduce the propensity for allergies.

Having a pet also provides greater opportunities for socialization and provides companionship, which can boost your overall mood and even bring you feelings of joy and happiness. So open your home to a furry friend. It might be just what the doctor ordered.

TAKING CARE OF YOUR PET IS A GREAT WAY TO TAKE CARE OF YOURSELF! Scientif ic studies show that owning a pet can improve your physica l, menta l & emotiona l hea lth!

My veterinarian is recommending a heartworm test, but my dog was just tested a year ago. Why does he need a test again so soon?

Your dog should have an annual heartworm test to determine if he became infected during the previous season. It takes months before a dog with heartworm will test positive. So testing annually — usually at the time the prescription for his heartworm medication is being renewed — makes sense.

As with many diseases, the earlier heartworm can be diagnosed, the better the chances he will recover. If heartworm disease in a dog goes undetected and untreated, the worms can cause progressive and potentially fatal damage to his arteries, heart and lungs.

If my dog is on continuous heartworm prevention, why does he need to be tested?

Annual testing ensures his prevention program is working. Heartworm medications are highly effective, but dogs can still become infected. Why? A common reason is simple forgetfulness. Missing just one dose of a monthly medication, or administering it late, can leave a dog unprotected. Even if you do everything right and on time, there’s no guarantee.

Some dogs spit out their heartworm pills when their owners aren’t looking.

Dogs have also been known to vomit heartworm pills or rub off a topical medication. Whatever the cause of missing or delaying a dose, any of these mishaps can put your dog at risk of heartworm infection.

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Pets need year-round prevention to keep them healthy and free of deadly heartworms.

Do my cats need heartworm protection too?

Like dogs, cats can get heartworm disease. And while cats are not as easily infected as dogs, it only takes one or two heartworms to make a cat very sick.

That’s why the American Heartworm Society recommends year-round heartworm prevention for both dogs and cats.

Because heartworm disease in cats may or may not involve infection with adult worms, the diagnosis can be challenging. Veterinarians typically run heartworm blood tests on cats before putting them on medication the first time, but later rely on such procedures as chest x-ray or ultrasound to confirm diagnoses.

For more information about heartworm disease and its prevention, visit www.heartwormsociety.org.

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Annual checkups You know you should see your doctor once a year for your annual checkup and the same applies for your pet. In fact, an annual checkup may be even more important for them than it is for you. The best way to prevent disease is to schedule regular checkups with your veterinarian. Bringing your pet for an annual health examination allows your veterinarian to assess any risk factors and spot problems at their earliest stages. This will help your pet live a happier, healthier and longer life.

Get plenty of exercise Exercise has numerous health benefits not only for your body but for your pet as well. If you have a family dog, walking him or her twice a day for 15 min-

utes is generally advised. The number and length of walks may increase or decrease depending on the breed, health and age of your dog. Make sure to brush and bathe your dog as well, especially if a recent walk has brought him or her in contact with tall grassy or forested areas or involved wading or swimming.

Cats, of course, do not need to be walked, but that doesn’t mean you can disregard their exercise. Engage your cat in active play, whether it is chasing a stuffed toy at the end of a stick or batting a ball of catnip around the kitchen.

Either way, your cat is being active and that is good for his or her overall health.

Offer a nutritious diet Your veterinary health care team is your best resource for selecting the right food to feed your pet and will also provide education and guidance on the how much and when to feed your pet for optimal health. For additional information on helping your pet achieve a healthy weight, visit the Healthy Weight Calculator at www.pet360.com.

Preventive care is just as important for your pet as it is for you. The good news is that the same preventive care principles that benefit you also benefit your pets. You can take the right preventive approach for your pet with annual checkups, daily exercise and a nutritious diet, and both you and your pet will be feeling even better.

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aking active, preventive measures to support your health is one of the most important things you can do to ward off serious illness. You eat right, exercise, brush your teeth and make sure to get plenty of sleep, all to keep your body running at its very best.

But did you know that preventive health is important not only for you but also for the lifelong health of your pets?

Instituting preventive health measures for your pets helps keep them in top physical shape and live healthier, happier lives. Here are three key areas of preventive health for your pet.

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PAGE S6 • FOCUS ON HEALTH • OCTOBER 02, 2014

Focus on Health

Did you know?

Research has consistently shown that consuming alcoholic beverages increases a woman’s risk of hormone-receptor-positive breast cancer. According to the American Cancer Society, a woman’s risk of developing breast cancer increases with the amount of alcohol she consumes. When compared with nondrinkers, women who consume one alcoholic beverage per day have a slightly higher risk of developing breast cancer. But the risk of developing breast cancer is roughly one and a half times greater for those women who consume between two and five alcoholic beverages per day when compared to nondrinkers. The website www. breastcancer.org notes that experts estimate that a woman’s risk of developing breast cancer increases by 10 percent for each additional drink she consumes each day. The risk is considerable for young girls who consume alcohol as well, as teen and tween girls between the ages of nine and 15 who drink three to five drinks per week have three times the risk of developing benign breast lumps, which have been linked to a higher risk of breast cancer later in life.

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ry as they may, the thousands upon thousands of medical researchers, scientists and doctors around the world have not yet figured out a way to eradicate cancer.

Ongoing studies examining the disease as well as its risk factors may not have yielded a cure, but they certainly have helped shape a number of different methods of reducing risk and improving treatments.

Breast cancer is a prolific disease affecting a quarter of a million women in the United States each year, annually claiming the lives of roughly 40,000 women. The Canadian Cancer Society says breast cancer accounted for 13.9 percent of the 36,100 female cancer deaths in 2013. Breast cancer remains the second most common cause of cancer deaths in women, and females are continually on the lookout for ways to reduce their risk of developing this potentially deadly disease.

Vitamin D may help reduce breast cancer risk, and it may even help women already diagnosed in their fight against the disease. According to a metaanalysis of five studies published in the March 2014 issue of Anticancer Research, patients diagnosed with breast cancer who had high vitamin D levels were twice as likely to survive when compared with those who had low levels of vitamin D. This analysis studied more than 4,500 breast cancer patients over a nine-year period.

The study’s authors also found that a vitamin D level of 50 ng/ml is associated with a 50 percent lower risk for breast cancer. In addition, a study published in the American Journal of Preventative Medicine in 2007 found that a higher level of vitamin D is associated with a 50 percent lower risk of colorectal cancer.

Vitamin D is most often credited with helping the body maintain its balance of

calcium and phosphorous by controlling how much of these nutrients are absorbed from foods and added to bones.

Although not fully understood, vitamin D also plays a role in other areas of the body, including the nervous system, muscles and immune system. Vitamin D also affects inflammation as well as cell growth and death, which may help prevent cancer growth.

Women who are born with the BRCA1 gene mutation are at an increased risk for developing breast and ovarian cancers. BRCA1 genes are tumor suppressor genes that, when formed properly, work to prevent cells from growing into cancerous cells.

When people have mutated or altered versions of these genes, cancer cells can grow unchecked. Vitamin D may play a role in turning off the pathway by which cancerous tumors grow.

Vitamin D receptors are found on the surface of cells where they receive chemical signals. By attaching themselves to a receptor, these chemical signals direct a cell to divide or die, according to the Vitamin D Council. Vitamin D receptors in breast tissue can cause cells to die or stop growing and may prevent cancer cells from spreading to other parts of the body. In turn, vitamin D may be protecting the breast against cancer. However, this is a complex area of study that is not fully understood. Right now it cannot be said with certainty that vitamin D can fully prevent cancer growth.

Observational research has indicated that women with low levels of vitamin D have a greater risk for breast cancer, particularly women who are postmenopausal.

Vitamin D3 is naturally produced in the body through exposure to ultraviolet sunlight and, like vitamin D2, can be absorbed from food. Vitamin D can be found in fish oils, liver, cheese, egg yolks and supplemented dairy products.

OCTOBER 02, 2014 • FOCUS ON HEALTH • PAGE S7

Focus on Health

S

Tests to find and diagnose breast cancer

elf-examination is often the first step toward discovering the presence of breast cancer. The importance of self-examination is immeasurable, and many women are taught from a very young age to conduct such inspections to protect themselves from breast cancer.

Breast cancer that is detected early is very treatable, but the longer a person with breast cancer goes undiagnosed, the less effective and the more difficult that treatment becomes. But even women who don’t find anything during self-examinations may want to ask their physicians to conduct the following tests designed to find and diagnose breast cancer.

Biopsy: A biopsy, which is the removal of cells or tissues so they can be viewed under a microscope by a pathologist to check for signs of cancer, may be conducted to determine if breast cancer is present.

When a lump in the breast is found, doctors may remove a small piece of the lump to perform a biopsy.

There are four types of biopsies. An excisional biopsy is the removal of an entire lump of tissue, while an incisional biopsy removes just part of a lump or a sample of tissue. A core biopsy removes tissue using

a wide needle, whereas a fine-needle aspiration, or FNA, biopsy uses a thin needle to remove the tissue.

Blood chemistry studies: A blood chemistry study checks a blood sample to measure the amounts of certain substances released into the blood by organs and tissues in the body. An unusual amount of a substance, whether that amount is higher or lower than normal, may be indicative of disease in the organ or tissue that makes it.

Clinical breast exam: A clinical breast exam, or CBE, is an examination of the breast that is conducted by a doctor or another health professional. The person conducting the examination will carefully feel the breasts and under the arms for lumps or anything else that seems unusual.

Magnetic resonance imaging test: Commonly referred to as an MRI or a nuclear magnetic resonance imaging, or NMRI, this procedure employs a magnet, radio waves and a computer to produce a series of detailed pictures of areas inside the body.

Mammogram: A mammogram is an xray of the breast that can be used to check for breast cancer in women who have no signs or symptoms of the disease. Mam-

mograms also may be used to check for breast cancer after a lump or other sign or symptom of the disease has been found.

According to the National Cancer Institute, a mammogram performed on a pregnant woman may appear negative even if cancer is present. The NCI also notes that mammograms miss roughly 20 percent of breast cancers that are present at the time of screening.

Physical exam: Women should get a routine physical examination of their bodies once a year. Physicians conducting such exams will check for general signs of health while also checking for signs of disease, including breast cancer. Breast cancer symptoms may include swelling and lumps on the breast or under the arms.

During a routine physical, a doctor also will request the patient provide a history of her health habits and past illnesses, and women with a family history of breast cancer should make note of that history when discussing their own medical histories.

Ultrasound exam: During an ultrasound exam, high-energy sound waves are bounced off internal tissues or organs to make echoes, which form a picture of body tissues called a sonogram.

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The multidisciplinary staff consists of surgical specialists, nurses, technologists, radiologists and a breast health navigator. The team is dedicated to caring for the physical and psychosocial needs of each and every patient. The dedicated breast health care professionals will accompany you along every stage of your visit. You are encouraged to ask questions, expect clear answers, and take full advantage of resource materials. The program focuses on early detection, patient education, advanced diagnostic and breast-conservation techniques, and minimally invasive surgeries, while using a supportive, patient-centered approach.

To schedule your mammogram or for a St. Catherine’s physician referral, please call (631) 870-3444 or visit stcatherines.chsli.org.

OCTOBER 02, 2014 • FOCUS ON HEALTH • PAGE S9

Focus on Health

A

The power of a positive attitude

balanced diet, exercise, genetics and even certain medications can work in concert to make a person healthy. But a person’s demeanor also can factor into personal health.

The Mayo Clinic says that whether or not a person is an optimist or a pessimist can affect many areas of his or her health and well-being, and those who see the glass as half-full may ultimately be healthier than those who see it as half-empty.

Positive thinking can make it easier to manage stress. The body responds differently based on an individual’s mood, and it may produce stress hormones if a person’s outlook is negative. Such stress hormones can compromise the immune system, increase blood pressure and even reduce the body’s ability to burn fat effectively. Thinking negatively and being on edge also can increase a person’s risk for developing cardiovascular disease and aging prematurely.

Conversely, maintaining a positive attitude can be good for your health. Studies have shown that thinking positively can lower rates of depression and anxiety, increase life expectancy and provide greater resistance to certain illnesses, such as the common cold. A 2012 preliminary study from researchers at Stanford University found that daughters of mothers suffering

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Laughter and positive thinking can be good for your health.

from depression were able to witness their own stress levels go down on a real-time brain scan as they switched from negative thoughts to happy ones.

Researchers are unsure why positive thinking has such profound effects. But in addition to limiting stress-releasing hormones, positive thinking may inspire people to live healthier lifestyles that make them more likely to get routine physical activity and eat a healthy diet. Happy people also may be less likely to use tobacco prod-

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ucts or alcohol as a coping mechanism when dealing with elevated stress levels, and such people will not have to deal with the side effects that can come with these unhealthy behaviors.

Becoming a more positive thinker can take a little effort for those without a natural inclination for optimism. But because positive thinking boasts such significant health benefits, men and women might want to try the following methods to embrace their optimistic side.

Exercise: Start an exercise regimen, as physical activity naturally reduces stress and can improve mood.

Embrace humor: Surround yourself with others who bring a smile to your face.

Look for ways to laugh as much as possible.

Rather than go out to dinner or a bar with friends, head to a comedy club. Choose comedies at the movie theater and find humor in everyday happenings.

Identify areas that need change: Think about moments in life that may bring you down or inspire negative reactions. If work is problematic, figure out ways to make it better and work toward improving the situation.

Volunteer: One way to see the world in a more positive light is to help others who may be less fortunate than you. Volunteering not only helps others, but it also can help you put your own problems in perspective. Volunteering also helps you feel good about your efforts, which can translate into positive thinking.

Be supportive of yourself: Consider what you would say to others and then treat yourself the same way.

Positive thinking is more than the subject matter of self-help books. It’s a viable way to improve personal health and live longer.

PAGE S10 • FOCUS ON HEALTH • OCTOBER 02, 2014

Focus on Health

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Traditional candied apple recipes are full of sugar. Experiment with more nutritious ingredients to create healthier apples that still boast a lot of flavor.

H

Right in your own backyard. Stony Brook University School of Dental Medicine offers everything you’d expect from an academic center: the most advanced technology and the expert care of more than 200 highly-recognized clinicians including all specialties. Under one roof.

Improving the nutritional value of candied apples

omemade candied apples are a fixture come Halloween. Sweet, delectable and very easy to make, these apples are a staple at parties and may even be distributed to trick-or-treaters. As anyone who has bit into a stickysweet candied apple can attest, although delicious, these apples are not exactly a healthy snack. Yet, with a few, easy modifications, it’s possible to improve the nutritional value of candied apples.

With ingredients like caramel, marshmallow, chocolate fudge and sugar, it’s easy to see how candied apples do not embody a healthy treat, despite an apple being underneath all of those candy adornments. Try these ideas to increase the nutritional value of this beloved treat.

• Make your own caramel using condensed milk, brown sugar and butter.

By controlling the ingredients, you can avoid extra sugar and any additives in commercially sold caramel toppings.

• Use honey for the outer coating of the apple. Then roll it in chopped almonds or granola.

• Coat apples with dark chocolate, which contains less sugar than milk

Three Levels of Dental Services: • Pre-Doctoral Dental Students (supervised by faculty in a semi-private setting) • Post-Doctoral Residents (supervised by faculty in a semi-private setting) • Faculty Dentists – Stony Brook Dental Associates (private practice setting) Wide Range of Services Including: • General and Cosmetic Dentistry and Dental Implants • Endodontic Treatment (Root Canal Therapy) • Oral and Maxillofacial Radiology (Cone Beam CT and Digital X-Rays) • Oral and Maxillofacial Surgery • Orthodontics (Braces) and Pediatric Dentistry • Periodontics (Care for the Gums) • Prosthodontics (Crowns, Bridges, Dentures) • Oral and Maxillofacial Pathology • Geriatric Dentistry • Special Needs Patients • Phobic or Fearful Patients Office Hours: Monday to Friday, 8:30 am to 5 pm For screening appointments in the Dental Care Center: (631) 632-8989 For appointments with faculty dentists at Stony Brook Dental Associates: (631) 632-8971

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chocolate and is packed with antioxidants. Sprinkle with dried cranberries and chopped walnuts.

• Substitute actual cinnamon for melted cinnamon candies in recipes. Mix powdered cinnamon with a light corn syrup and then dip the apples to coat.

• Swirl homemade raspberry jam with an all-natural peanut butter and spread it on the apples for a gourmet take on peanut butter and jelly.

• Hazelnut spreads are all the rage right now. Use your favorite chocolate hazelnut spread on the apples and sprinkle with granola for crunch.

• Drizzle the apples with your sugary concoction rather than dipping them to cut down on the sugar. This still provides much flavor but does so without all of the sugar.

• Dip apples in melted cheese, like brie or gouda. Sprinkle with bacon bits for a sweet and salty combination.

Experiment with your own flavors.

Making your own candied apples, rather than purchasing them from stores, enables you to control the ingredients and how much actual candy goes into the recipe.

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OCTOBER 02, 2014 • FOCUS ON HEALTH • PAGE S11

Focus on Health

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Avoid Halloween makeup allergies and other reactions

W

hat are the horrors of Halloween? Many might say encountering a gruesome ghoul or a bloodsucking vampire is the most horrific part of Halloween. However, an allergic reaction can be just as scary as ghosts and goblins come Halloween.

The candy a child eats, the makeup kids use as part of their costumes or even the costume itself can cause an allergic reaction. Parents and kids need to be careful and exercise their due diligence to avoid possible allergens.

Decorations Those who want to create a spooky environment at their Halloween parties should be advised that fog machines can trigger asthma attacks in some people.

It’s best to check with party attendants before firing up the fog machine.

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Costumes Costumes can induce an allergic reaction as well. If costumes are older and packed away in a basement or attic, trapped dust and dust mites can make it difficult for those with allergies or asthma to breathe. Accessories used for many common Halloween costumes also may cause reactions. Crowns, magic wands and faux jewelry that uses metals like nickel may cause rashes and irritation. Beware of nickel and cobalt, which can trigger allergic reactions.

Edible treats Food allergies abound in children and adults. Many commercially produced candy and chocolate bars are manufactured in factories that also process peanuts and other tree nuts, so exercise caution with treats. Baked goods may contain wheat, gluten, eggs, soy and any number of other food allergens. It’s wise to have a variety of inedible treats available for trick-or-treaters or partygoers, including stickers, pencils and small toys.

Halloween should be an enjoyable day for the young and the young at heart.

This beloved holiday can be made safer by avoiding common allergy triggers.

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Certain makeup is not advisable to use around the mouth or eyes, so be certain to check all packaging for any warnings. High-quality theater makeup

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OCTOBER 02, 2014 • FOCUS ON HEALTH • PAGE S13

Focus on Health

Five foods for better moods

And five more that only bring you down

Foods to cut down on: Knowing what foods to skip is just as important as knowing which foods to eat, so Bennett recommends cutting down on these “bad-mood foods”:

D

id you know the food you eat can literally make you feel happy or sad? Nutrition is one of the main components of mental health, so it’s important to stock your plate with good food while cutting some of those less beneficial alternatives.

“Food can definitely alter your mood,” Dr. Shoshana Bennett, clinical psychologist, mental health expert and radio host, said. “Sometimes the effect is immediate, other times there’s a delay of an hour or so. Over time, the wrong foods can create a continuous foul mood or negative state of mind. Many people still aren’t making the connection between their emotional well-being and what they ate for dinner — or the last 200 dinners.”

Bennett explains that certain foods can negatively affect the neurotransmitters in our brains; these chemicals control sleep, appetite, mood and more.

Bad foods can also cause inflammation, which may lead to other physical and mental disorders. She recommends eating these five types of food to feel happy, healthy and balanced:

Complex carbohydrates Foods like beans, potatoes and whole grains are necessary for staying upbeat, as the complex carbohydrates they contain help the brain make serotonin, a mood-changing chemical. Without enough complex carbohydrates, a person can become angry and depressed.

“The amino acid tryptophan is important for the formation of serotonin,” Bennett said. “Complex carbohydrates help tryptophan cross the blood/brain barrier, thereby increasing the amount of tryptophan in the brain.”

Sugar

Eating sugar provides a rush of energy, but soon afterward, blood glucose levels drop and lead to low mood and short-temperedness.

Sweeteners

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Certain foods can affect sleep, appetite and mood.

Cold-water fish Salmon, mackerel and sardines are high in the omega-3s that help boost mood. Several studies show that a deficit in omega-3 fatty acids is linked to anxiety and depression. Most people in the U.S. don’t eat enough fresh, cold-water fish, so supplements are required.

“It’s important to use omega-3 supplements of pure quality,” Bennett said.

“This means knowing where the fish comes from and how the supplements are manufactured.”

Selenium “Research shows people with low levels of the mineral selenium have poorer moods, including the tendency toward depression,” Bennett said.

Foods rich in selenium include shellfish, tuna, nuts, seeds, fish, pork, chicken and pasta. Bennett cautions that too much of this mineral is not healthy either, and recommends checking with a health care practitioner for guidance before taking selenium as a supplement.

Folic acid A diet too low in folic acids can deplete serotonin. Research suggests that depression can be relieved by taking folate supplements or eating more food containing folate, such as spinach, lentils, garbanzo and other beans, romaine lettuce and broccoli.

“Folate is water-soluble, so your body does not store it,” Bennett said.

“You need to eat foods regularly that contain it.”

Vitamin D Vitamin D-rich foods like eggs, milk, cheese and fatty fish (like tuna) help to activate serotonin. Furthermore, research shows a strong connection between low levels of vitamin D and symptoms of depression.

“It hasn’t yet been demonstrated clearly whether low vitamin D levels cause the depression or are a result of depression,” Bennett said. “Either way, consider a blood test to check your vitamin D levels.”

Aspartame and other sweeteners can cause depression and insomnia since they block the production of serotonin. If you want a sweetener but are trying to avoid sugar, use stevia or xylitol instead.

Processed carbs

Snack foods, white bread, most cereals and pasta contain processed carbs that negatively affect blood sugar levels the same way as sugar.

Hydrogenated oils

Trans fats are physically and mentally dangerous because they can contribute to depression and other illnesses.

Sodium

High sodium can negatively affect the neurological system and contribute to depression and fatigue.

“You don’t have to make major changes all at once,” Bennett said.

“It’s often more beneficial if one small, realistic alteration is made at a time. Once you experience the payoff — not just read or hear about them — then it becomes fun!”

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PAGE S14 • FOCUS ON HEALTH • OCTOBER 02, 2014

Focus on Health

Regular exercise can help kids do better in school

P

hysical activity may not be the first thing parents or teachers think about when they want to boost a child’s academic performance, but evidence supports the notion that a bit of exercise for the body is beneficial to the brain as well.

So how can you incorporate more healthy habits into your family’s routine?

• Active weekends: Instead of a lazy Saturday or Sunday, get outside and get moving. Take a soccer ball to the park for a pickup game or hike a local trail. Make exercise on the weekends a regular habit for your family, and those habits will extend to the rest of the week as well.

• Fuel throughout the day: A hearty breakfast sets kids up for a great day. Follow that up with a healthful, satisfying lunch and snacks such as nuts and fruit to help kids avoid the pitfalls of the junk food machines.

• Cook together: Takeout is great when you’re crunched for time, but be sure to cook at home at least a few times a week.

Not only are homemade meals one of the only ways you can be exactly sure of what you’re feeding your family, but the act of

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Encourage your children to stay active.

cooking together is a great opportunity to impart some lessons about nutrition and eating right.

• Bedtime: Adequate sleep is crucial for a healthy, functional mind and body. Setting a regular bedtime and sticking to it is the best way to ensure kids get a full night’s rest.

Healthy habits will not only reduce your child’s risk for such problems as obesity, diabetes and heart disease, they can also help prime children for more success inside the classroom and beyond. So give your children a leg up and encourage them to get moving.

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Brisk walking is a great way to lower your blood glucose level.

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Managing diabetes to improve your quality of life

O

ne of the ways people with diabetes can help manage their disease is balancing food with physical activity, according to the American Diabetes Association.

By maintaining a balanced diet with regular exercise, you have the ingredients needed to help live a quality life.

There are many ways you can approach a balanced lifestyle and incorporate regular exercise. Here are five tips from the association to help you get started: Create a healthy plate: It’s easy to put together healthy meals when you use the diabetes plate method. Start with drawing an imaginary line down the middle of the plate. On one side, cut the section in half again. Fill the largest section with non-starchy vegetables like green leafy vegetables, tomatoes, and carrots. In one of the smaller sections, put grains and starchy foods, and put protein foods in the last section. Add a serving of fruit, a serving of dairy, or both as your meal plan allows. To complete your meal, add a low-calorie drink like water, unsweetened tea or coffee.

Healthy snacks: When it comes to snacking, think beyond chips and cookies. There are better choices that will give you a nutrition boost and keep you feeling satisfied until your next meal.

Some good ideas are small portions of fruit, vegetables, whole grains, nuts and low-fat dairy.

Exercise and blood glucose: With diabetes, safely exercising while maintaining healthy blood glucose levels is important. The association recommends you have a plan on how to treat hypoglycemia, especially if you have type 1 diabetes. Having a fast-acting carbohydrate like glucose tabs or glucose gel available during your exercise routine can help you quickly treat hypoglycemia. Test your blood glucose levels — if prescribed — to see how different types of exercise affect you.

Aerobic exercises: Aerobic exercise is important for everyone. For good health, it is recommended that you aim for 30 minutes of moderate-to-vigorous intensity aerobic exercise at least 5 days a week, or a total of 150 minutes per week.

Examples of aerobic exercises include brisk walking, biking, dancing, rowing, playing tennis, swimming and climbing stairs. These kinds of exercises help lower blood glucose, blood pressure and cholesterol. Aerobic exercise also makes your heart and bones strong, lowers stress and can improve blood circulation.

Strength training is also important: Aim to do some type of strength training at least two times per week. Lifting weights or using weight machines, resistance bands and calisthenics are all great options. Strength training helps lower your blood glucose and builds stronger muscles and bones. For more information, visit www.diabetes.org.

OCTOBER 02, 2014 • FOCUS ON HEALTH • PAGE S15

Focus on Health and visit the animals on the premises.

• Hiking: Hiking is a fun activity that can be enjoyed nearly year-round, but it’s especially enjoyable in the fall.

That’s because few things in nature are as captivating as a park or forest when the fall foliage is in full bloom. Early fall also boasts ideal temperatures for hiking, as the mercury likely won’t rise enough or sink low enough to produce the kind of extreme temperatures that can compromise a hiker’s afternoon. Instead, fall temperatures tend to be mild and comfortable, allowing hikers to fully enjoy their often beautiful surroundings.

• Corn maze: Visiting a corn maze is another activity that many people instantly associate with fall.

Some farmers transform their cornfields into corn mazes once the temperatures dip, and such mazes can

be fun for adults and children alike. Though adolescents can often be trusted to find their way through corn mazes, younger kids should be accompanied by an adult.

• Pumpkin picking: Much like apple picking is best in fall, so is pumpkin picking. Rather than buying your Halloween pumpkin from the grocery store where your options may be limited, go straight to the source and pick your future jack-o’-lantern from a nearby pumpkin patch, which will provide a much wider selection. Let your youngsters pick their own pumpkins and then spend the rest of the day carving them at home. And don’t forget to save those seeds, which can be roasted over an open flame to make a delicious snack.

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Apple picking and pumpkin picking are great outdoor activities for families.

Fun family activities for autumn

F

all is a great time to enjoy the great outdoors and get some exercise. Beautiful fall foliage coupled with great weather compel many people to spend ample time outdoors before the arrival of harsh winter weather drives them back indoors. The following are a handful of actvities that are tailor-made for fall.

• Raking leaves: While raking leaves might not jump out at you as a great way to spend a nice fall afternoon, families often find raking leaves together soon turns into a fun day in the yard. Build leaf piles and let the kids jump in, and then do it again.

When raking, encourage kids to collect some colorful leaves and set them aside. Once the raking is done, you can then enjoy making some homemade crafts with the leaves you and your youngsters just collected.

• Apple picking: Perhaps no activity is more synonymous with fall than apple picking. Many apple orchards encourage customers to come by and pick their own apples. Once your family and you have scoured the orchard for the perfect apples, relax with a cup of warm apple cider before returning home to make some homemade apple sauce and, of course, a delicious apple pie.

• Hayrides: Hayrides are another fall tradition, and many farms offer relaxing hayrides. Younger children who may tire if asked to patrol an apple orchard for apples might find a hayride is more their speed. Some farms may even allow customers to walk the grounds

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PAGE S16 • FOCUS ON HEALTH • OCTOBER 02, 2014

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