Focus On Health - October 21, 2021

OCTOBER 21, 2021 • ARTS & LIFESTYLES • PAGE B13

Focus on Health

LIVE LONGER with exercise

Tips on finding a local dietician

7

ways to reduce breast cancer risks

Going vegetarian?

Learn how to avoid the pitfalls

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PAGE B14 • ARTS & LIFESTYLES • OCTOBER 21, 2021

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Reducing breast cancer risks

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omen with certain risk factors are more likely than others to develop breast cancer, according to the National Breast Cancer organization.

Some women have an increased risk based on family heritage but there are other risk factors that can be controlled.

GET TO KNOW THE RISK FACTORS Except for skin cancer, breast cancer is the most common cancer in women in the U.S. A few risks of getting breast cancer include: Being a woman. Simply being a woman, is the biggest risk factor for developing breast cancer.

Age. Just like many other diseases, the risk of one getting it increases as one gets older.

Family history. If you’ve had one firstdegree female relative (sister, mother, daughter) diagnosed with breast cancer, your risk is doubled. Understanding your PREVENTION STRATEGIES Lifestyle habits that can help reduce your risk of breast cancer include: Maintain a healthy weight. Being overweight or obese after menopause increases a woman’s risk of breast cancer and can worsen outcomes after a diagnosis. Putting on a lot of extra pounds in the early stages of adulthood can nearly double your chance of developing breast cancer after menopause.

But if you’re able to avoid gaining weight, your risk is cut in half.

Be physically active and avoid time spent sitting. Many studies have found that regular physical activity reduces breast cancer risk.

The American Cancer Society Guideline for Diet and Physical Activity recommends

getting at least 150 to 300 minutes of moderate intensity or 75 to 150 minutes of vigorous intensity activity each week. In addition, you should limit sedentary behavior such as sitting, lying down, watching TV, and other forms of screen-based entertainment. This is especially important if you spend most of your working day sitting.

Eat less red meat. High consumption of red meat is related to a greater risk of developing breast and other cancers. Aim to consume more plant-based sources of protein, such as beans, nuts, and quinoa.

Eat more fruit and vegetables. Lower intake of fruits and vegetables is associated with breast cancer, particularly estrogen receptor (ER) negative breast cancer. The USDA dietary guidelines recommend consuming two cups of fruit and two-and-ahalf cups of vegetables each day. It is best to avoid or limit sugar-sweetened beverages, highly processed foods and refined grain products.

Limit alcohol. Even moderate alcohol consumption is associated with a higher risk of breast cancer. Women who have between two and three alcoholic drinks per day have a 20% higher risk of the disease compared to those do that do not drink.

Quit smoking. Several studies have demonstrated a link between smoking and an increased risk of developing breast cancer.

Don’t forget screening. Studies show that breast cancer screening with mammography saves lives by finding cancer early when it’s most treatable. For most women, regular mammograms can begin around age 40 to 45, but specific recommendations vary by age and risk.

OCTOBER 21, 2021 • ARTS & LIFESTYLES • PAGE B15

Finding a local dietician

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hen looking for professional help with putting together a personalized dietary plan, it’s important to find someone who can give you one-on-one attention. That’s because everyone’s bodies and dietary needs are different, and require varying strategies.

Since there is no one-size-fits-all diet plan on the market, you need someone who can analyze your body’s needs, as well as your eating and exercise behaviors, to create a plan that will actually work for you. Here’s why going with a local professional makes the most sense: ■ They are able to deliver customized, in-person service.

■ They depend on your business and will go above and beyond.

■ They are knowledgeable about local food options, particularly the seasonality of locally grown fruits and vegetables.

But how do you find a good local dietitian, especially if you’re starting from the beginning?

Read on for tips on landing the perfect local professional for your health needs.

ASK YOUR FRIENDS

Referrals are the best way for local companies to grow. Use your social

media following to see if anyone has had success using a local dietary professional.

Weight and overall health are hot topics that generally generate a lot of response on social media, so if you’re comfortable talking about it online, you may be able to find strong referrals.

You can also find local groups committed to overall wellness, or ask the workers at your local gym. Oftentimes, they are highly connected to other professionals in the health and wellness space.

RESEARCH THEIR QUALIFICATIONS

When shopping for a new dietitian, be sure to interview a few before making your final decision. Reputable professionals will be honest when it comes to their experience and the type of qualifications they possess.

If they have a website or LinkedIn profile, you should be able to get a sense of the extent of their experience and knowledge through some online research.

Currently 48 states, Puerto Rico and the District of Columbia have statutory provisions regulating the dietetics profession or associated titles such as “dietitian” and “nutritionist,” according to the Academy of Nutrition and Dietetics.

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PAGE B16 • ARTS & LIFESTYLES • OCTOBER 21, 2021

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ust like humans need to see the doctor, cats need to see the veterinarian at least yearly, though some need to be seen more frequently. Even so, more than 50% of cats don’t receive veterinary care on a regular basis, according to the American Association of Feline Practitioners.

Cats are stoic animals, so it can be difficult to tell when they’re not feeling well, which is why Royal Canin created the “Take Your Cat to the Vet” campaign to spread awareness about the importance of preventative feline veterinary care.

While each annual appointment may look similar, your veterinarian is monitoring for different health concerns, such as kidney disease, depending on your cat’s life stage.

During a typical physical examination, your vet assesses vital signs, including temperature, heart rate and respiratory rate, as well as your cat’s teeth and mouth, as tartar builds up and periodontal disease is common as cats age.

Other areas your vet will check include ears and eyes, lymph nodes, skin and coat, weight, muscles, bones and joints.

As your cat ages, your vet will focus on specific developmental and health considerations.

Kittens (3 months-1 year): This is a highly active stage of life and you can expect curiosity and playfulness. It’s the time to socialize and bond with your cat, as well as get him or her accustomed to regular health practices like trimming nails and getting in the carrier. Your vet will monitor growth and development, offer advice to ensure your kitten is getting adequate nutrition and educate you about breed-specific conditions or genetic concerns along with disease prevention and options for spaying and neutering.

Young Adults (1-6 years): At this stage, you should be familiar with your cat’s normal behaviors and able to spot changes. Let your veterinarian know about any unusual

signs like vomiting, As your cat ages, excessive hairballs or other behavior or your vet will grooming changes. focus on specific Nutrition and weight management developmental are increasingly and health important during this stage since considerations. preventing or managing obesity can help keep your cat healthier in its later years. Your vet will give extra attention to vital organs like the heart and lungs, as well as the skin and teeth.

Mature Adults (7-10 years): At 7 years and older, many cats still look youthful and remain playful. However, there is an increased risk of age-related problems like diabetes, kidney disease, hyperthyroidism and cancer.

Watch for common signs of disease in older cats such as poor coat condition, lethargy, weight loss, vomiting, diarrhea, constipation, change in appetite or reduced activity. During your annual checkup, your vet will likely pay extra attention to the abdomen, thyroid and kidneys, as well as assessing your cat’s muscle tone, bone structure and signs of arthritis or other pain.

Seniors (10 years and older): Cats need careful attention as they age, as many health problems can emerge simultaneously. If you notice signs or changes, avoid chalking them up to age and consult your veterinarian.

One common concern for senior cats is chronic kidney disease, which affects 30 to 40% of cats over the age of 10, according to research published in the Compendium on Continuing Education for the Practicing Veterinarian. Kidneys regulate the normal balance of fluid and minerals within your pet’s body and remove waste substances from the blood. Look for warning signs of kidney disease like increased thirst and urination, poor appetite, weight loss, vomiting and poor hair or coat quality.

OCTOBER 21, 2021 • ARTS & LIFESTYLES • PAGE B17

Getting — and staying — active A

body in motion, stays in motion. If you’re a regular exerciser and workout fanatic, you likely believe in this statement and use it to motivate you.

A body in rest stays at rest. If you’re struggling to find your groove in the gym or with consistent exercise, you might relate more with this statement.

No matter where you are in your fitness and overall health journey, there are opportunities in your daily life to get – and stay – active.

GET STARTED To stay healthy, adults should try to be active every day and aim to achieve at least 150 minutes of physical activity over a week through a variety of activities, according to the NIH. Here are some tips from the Centers for Disease Control and Prevention on getting active in a safe, effective manner: • Talk to your doctor if you have a chronic condition like type 2 diabetes or heart disease.

• Get the support of your friends and family — and invite them to get active with you.

• Start slowly and add time, frequency or intensity every week.

• Schedule physical activity for times in the day or week when you’re most energetic.

• Walk instead of drive to nearby destinations or park the car farther away and fit in a walk to your destination.

• Plan ahead. Make physical activity part of your daily or weekly schedule.

• Support improvements in your neighborhood that make it easier to walk or bike to where you want to go.

BY THE NUMBERS According to the National Institutes of Health, it’s medically proven that people who do regular physical activity have: 1. Up to a 35% lower risk of coronary heart disease and stroke.

2. Up to a 50% lower risk of type 2 diabetes.

3. Up to a 50% lower risk of colon cancer.

4. Up to a 20% lower risk of breast cancer.

5. A 30% lower risk of early death.

6. Up to an 83% lower risk of osteoarthritis.

7. Up to a 68% lower risk of hip fracture.

8. A 30% lower risk of falls among older adults.

9. Up to a 30% lower risk of depression.

10. Up to a 30% lower risk of dementia.

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PAGE B18 • ARTS & LIFESTYLES • OCTOBER 21, 2021

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OCTOBER 21, 2021 • ARTS & LIFESTYLES • PAGE B19

Avoid potential nutrient deficiencies on a vegetarian diet

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ndividuals choose to adhere to vegetarian diets for a multitude of reasons. Some do so for ethical reasons, while others feel a vegetarian diet is a healthier option than eating meat. Regardless of why people choose to follow vegetarian diets, it’s important that they take steps to ensure they avoid nutrient deficiencies.

What qualifies as a vegetarian diet differs for certain people. Some people who consider themselves vegetarians avoid animal flesh but it still eat poultry and seafood, while others avoid animal products altogether. The latter group must be especially careful to avoid nutrient deficiency, as the U.S. National Library of Medicine notes that malnutrition can sometimes cause permanent damage to the body.

Planning is a vegetarian’s best friend in regard to avoid nutrient deficiency. The following are some potential nutrient shortfalls vegetarians may encounter and how to overcome them.

Iron deficiency

The Mayo Clinic notes that iron deficiency anemia is a condition in which the blood lacks enough healthy red blood cells, which are responsible for carrying oxygen to the body’s tissues. Meat is a great source of

Malnutrition can sometimes cause permanent damage to the body. protein and amino acids. Protein-rich foods like legumes and nuts and seeds can help vegetarians meet daily protein requirements.

A simple mix of brown rice and beans also contains the nine essential amino acids, which are vital to human health and cannot be made by the body. They must come from food.

Zinc deficiency

iron and consuming meat is how many people get their necessary daily doses of iron. Vegetarians must therefore find ways to get iron from sources other than meat. Leafy green vegetables like spinach are a great source of iron. Beans, dried fruits like raisins and apricots and iron-fortified cereals, breads and pastas also are rich in iron.

Insufficient protein

Avoiding meat also can make vegetarians susceptible to insufficient protein intake.

However, there are many ways for vegetarians to consume enough protein without breaking their diets. In fact, a 2019 study published in the journal Nutrients found that classic vegetarian diets supply more than adequate

A recent study published in the Journal of the Science of Food and Agriculture found that vegetarians have lower zinc intake than people who eat both plants and food. Plant foods are not generally high in zinc and zinc absorption from plant foods may be insufficient. Whole grains, tofu, legumes, nuts and seeds are some examples of foods that are rich in zinc. Eating such foods throughout the day can help vegetarians avoid zinc deficiency.

Vegetarians can speak with their physicians about additional deficiencies they may be vulnerable to. Such deficiencies can often be easily overcome, reassuring vegetarians that their dietary choices won’t put their overall health in jeopardy.

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