Health, wellness ans Beauty 2019_07_26

Wellness &Beauty Do Your Body Good Simple ways to incorporate more fruits and veggies into your diet

Pain But No Gain Signs you might be overtraining Ducking Diabetes How to lower your risk for type 2 diabetes

a blank slate media/litmor publications special section • july 26, 2019

28 HEALTH, WELLNESS & BEAUTY • Blank Slate Media Newspapers, Friday, June 26, 2019

Keeping seniors active, having fun

BY J O A N N E L E H M A N N The temperatures are warm and the sun is shining. Who doesn’t want to get outdoors? Physical activity is essential to overall good health.

A program of regular exercise affects us socially, emotionally, vocationally, physically, environmentally, spiritually and intellectually.

To make the most of the summer living, be sure to observe some basic sun and heat protection measures.

Grab your hat and sunglasses, and let’s get moving!

Embrace the outdoors, and beat the heat Outdoor activities like walking, bike riding, swimming, or tossing a bocce ball are great physical and social exercises, not to mention fun. Getting out early or later in the day is the best time for exercise, but whenever you go outdoors, it’s essential to wear sunscreen. Applying it before you get dressed makes it easier to get the coverage you need and makes it a part of your daily routine.

Check the daily UV index—the sun’s rays are strong, even when it’s overcast. Did you know that not all clothing provides adequate protection from the sun? Hold your clothes up to the light.

If you can see light through the fabric, use sunscreen under it. Different medications can affect sensitivity to the sun’s rays so be careful and consult with your doctor of pharmacist.

Drink up — Spike your Water!

Sixty percent of our bodies are made of water, and they demand regular hydration to operate at peak performance. While proper hydration is important year round, this is especially true in the warmer months. Water is the drink of choice, and you can jazz it up in countless ways to boost flavor without added sugar.

Try adding a few drops of lemon, orange or lime juice, or experiment with fresh fruit. Cucumber slices or fresh mint is delicious and refreshing.

While juices will hydrate you, they also have a lot of sugar, so it’s better to limit your intake. The same goes for caffeinated beverages like soda, coffee and tea. and coffee make it dehydrating rather that hydrating, so those drinks are better in moderation.

The more you move, the more you can move Studies indicate that active people have lower incidences of heart disease, obesity and Type 2 diabetes

and usually have greater longevity overall than sedentary people. Walking is appropriate for every level of fitness and requires no special equipment other than well-fitting, lace up sneakers or walking shoes. Sticking to paved paths is recommended for stability. Hats and sunglasses labeled for UV protection are beneficial to all, and essential for those with glaucoma or macular degeneration.

Always strive to walk a little farther every day. The more you move, the more you can move; the less you move, the less you can move. If you slack off, it’s harder to get back up to where you were. A pedometer can be very helpful for measuring how many steps you’ve taken.

Recent studies indicate that a target for reducing the risk of premature death was about 4,500 steps per day. A woman maintained that level of activity was about 40 percent less likely to have died during the followup period than someone taking fewer than 3,000 steps each day.

So let’s get moving!

Joanne Lehmann is Health & Wellness Program Manager at Jefferson’s Ferry, a Life Plan Community in South Setauket.

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Blank Slate Media Newspapers, Friday, July 26, 2019 • HEALTH, WELLNESS & BEAUTY

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30 HEALTH, WELLNESS & BEAUTY • Blank Slate Media Newspapers, Friday, June 26, 2019

Simple ways to incorporate more fruits and veggies into your diet P arents imploring their children to eat their fruits and vegetables is a nightly occurrence at many dinner tables. Reluctant youngsters may have a seemingly innate resistance to vegetables, but parents should stay the course, as the importance of making fruit and vegetables a routine part of one’s daily diet is hard to overstate.

Children might be seen as the most resistant to fruits and vegetables, but reports indicate they’re not alone. A 2017 report from the Centers for Disease Control and Prevention found that just 12 percent of adults in the United States are meeting the standards for fruit consumption as established by the Dietary Guidelines for Americans, which are determined by the Office of Disease Prevention and Health Promotion. Even fewer people (9 percent) are meeting the standard for vegetables. The picture is somewhat better in Canada, where the Canadian Community Health Survey, 2017, found that 28.6 percent of Canadians age 12 and older report consuming fruits and vegetables more than five times per day. However, that figure steadily declined since 2015. That’s unfortunate, as fruits and vegetables have been linked to a host of health benefits.

Why eat fruit and vegetables?

The U.S. Department of Agriculture notes that fruits do not contain cholesterol and are naturally low in fat, sodium and calories. In addition, fruits contain a host of essential nutrients, including potassium, dietary fiber, vitamin C, and folate, that are historically underconsumed. Similarly, studies have shown that vegetables, which also are great sources of vitamins and minerals, can help people reduce their risk for a variety of conditions, including heart disease, stroke and certain types of cancer.

How can I include more fruits and vegetables in my diet?

Routine is a big part of many people’s lives, and some may find it hard to change their dietary routines. But people who aren’t eating enough fruits and vegetables likely don’t need to completely overhaul their diets in order to include more fruits and vegetables. In fact, the American Heart Association notes that the following are some easy ways for people to sneak more fruits and vegetables into their diets.

Breakfast: When sitting down for a bowl of cereal, add some bananas, raisins or berries to your bowl.

When making eggs or breakfast potatoes, add chopped up onions, celery, green or red bell peppers, or spinach.

Lunch: Forgo sandwiches in favor of fruit or vegetable salads at lunchtime. If you must have a sandwich, top it off with vegetables like cucumbers, sprouts, tomatoes, lettuce, and/or avocado.

Dinner: Replace less healthy side dishes with fruit or vegetable salads, and don’t forget to include steamed vegetables, even frozen ones, on your dinner plate every night. Add chopped vegetables, such as onions, garlic and celery, when creating soups, stews or sauces.

A few simple strategies can help people eat more fruits and vegetables and reap the many rewards that such foods provide.

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Blank Slate Media Newspapers, Friday, July 26, 2019 • HEALTH, WELLNESS & BEAUTY

35

Signs you might be overtraining E

xercise is a vital component of a healthy lifestyle. Many people find that pairing a nutritious, well-balanced diet with routine exercise is a successful formula for a long and healthy life.

People typically know when to stop eating. In fact, the brain signals when the stomach is full to prevent the body from eating too much. Exercise can be a little trickier, as men and women may be inclined to ignore certain warning signs of overexertion during a workout.

The well-known workout motto “no pain, no gain” implies that rewards await those who push through their pain during a workout. However, ignoring signals that the body is being overtrained can have a detrimental effect on both short- and longterm health.

According to the American Council on Exercise®, there is a tipping point in regard to how much exercise the body can take. ACE notes that, when people pass that point, the exercise they engage in can

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actually do more harm than good. ACE refers to the tipping point as overtraining syndrome, or OTS, which can actually contribute to a reduction in overall fitness and increase a person’s risk for injury.

People dealing with OTS may not recognize its symptoms as readily as they would a full stomach. As a result, it can be easier to overtrain than overeat. For instance, people focused on living healthy often know when to call it quits at the dinner table, but might not know when to end a workout.

Overtraining can be just as harmful as overeating, and athletes can help themselves by learning to recognize various signs of overtraining.

Decreased performance: ACE notes that a lack of improved performance, despite an increase in training intensity or volume, is a telltale sign of OTS. Athletes who recognize a decrease in their agility, strength and endurance might be dealing with OTS. Increased perceive effort during workouts: OTS can

make seemingly effortless workouts seem difficult. An abnormally elevated heart rate during exercise or even throughout the day may indicate OTS. Excessive fatigue: Too much training can contribute to fatigue because the body is not being given ample time to recover between workouts.

Agitation and moodiness: Overtraining can contribute to a hormonal imbalance that affects stress levels, potentially making people more irritable and contributing to moodiness.

Insomnia or restless sleep: The overproduction of stress hormones that can occur when overtraining can adversely affect a person’s ability to get adequate sleep.

Additional signs of overtraining include loss of appetite, chronic or nagging injuries, metabolic imbalances, and stress and/or depression.

More information about OTS and how to avoid it is available at www.acefitness.org.

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Simple ways to lower your risk for type 2 diabetes A healthy lifestyle can help people live life to the fullest. There are many components to a healthy lifestyle, and few may be as influential as prevention.

Preventive measures to reduce one’s risk for various diseases can have a long-lasting effect, helping people maintain their independence well into their golden years. In addition, a proactive approach that focuses on disease prevention can improve the chances men and women will get to spend their retirement years doing whatever they please.

One disease that can be especially limiting is type 2 diabetes. According to the National Institute on Diabetes and Digestive Kidney Diseases, diabetes occurs when blood glucose levels are too high. Blood glucose, sometimes referred to as “blood sugar,” comes from the foods a person eats and is the main source of energy for his or her

Lose weight and keep extra pounds off. People should speak with their physicians about their body weights to determine if they’re currently overweight or obese or maintaining healthy weights. If the doctor suggests losing weight, doing so can help prevent or delay diabetes. Each individual is different, but the NIDDK notes that losing between 5 and 7 percent of your starting weight may help delay or prevent diabetes.

Become more physically active. The NIDDK lists a sedentary lifestyle among the many factors that can increase a person’s risk for type 2 diabetes. By embracing physical activity, getting at least 30 minutes of exercise five days per

body. Insulin helps glucose from food get into the body’s cells so they can use it for energy. However, in certain instances, such as when a person has type 2 diabetes, the body does not make enough — or any — insulin.

When that occurs, glucose stays in the blood, never reaching the cells it’s supposed to help. The NIDDK notes that, over time, excessive levels of glucose in the blood can cause a host of health problems.

Type 2 diabetes, the most common form of the disease, occurs when the body does not make or use insulin well. While it might seem as though people are helpless to stop this from occurring, the NIDDK notes that type 2 diabetes can be delayed or even prevented. In fact, the NIDDK cites three key ways that people can lower their risk for type 2 diabetes. week, people can delay or prevent diabetes. People who have been physically inactive for a long period of time should ask their physicians to recommend appropriate activities that can help their bodies adjust to being physically active.

Eat less and eat healthy. A diet that’s high in vitamins and nutrients can help people delay or prevent type 2 diabetes. Small portions can help people control their caloric intake, reducing the likelihood that they will become overweight or obese.

Prevention is a great way for people to reduce their risk for type 2 diabetes, a potentially debilitating yet often preventable disease.

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38 HEALTH, WELLNESS & BEAUTY â&#x20AC;˘ Blank Slate Media Newspapers, Friday, June 26, 2019 ADVERTORIAL

HAPPY SUMMER! TIPS FOR OUTDOOR ACTIVITIES The warm weather is a perfect time to soak up some sun and increase those Vitamin D levels. Spending time outdoors has been shown to improve mental and physical well-being. Studies show, it can improve your state of mind, blood pressure, heart rate and stress hormone levels, and, over time, can lead to a longer life.

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