Health wellness beauty 2018 01 26

Health, Wellness &Beauty

Breathe Easier Safe ways to deal with sinus pressure

Fighting Fatigue How to overcome workout fatigue

Aging and Brain Health How aging adults can maintain their mental acuity

a blank slate media/litmor publications special section • january 26, 2018

28 HEALTH, WELLNESS & BEAUTY • Blank Slate Media Newspapers, Friday, January 26, 2018

Tie between stress, heart disease Tips on how to address stress and improve your physical health in the process were unusually vivid. cal text “The Power of In 1938 Dr. C.P. Donnithe Clan: the influence son also discovered an of human relationabsence of hypertenships on heart disease” Sport Psychologist sion, diabetes or pep(1993.) tic ulcers in the remote The history of the In 1961 a chance meeting between areas of Africa. two physicians led to a major discovery little town of Roseto In his book “Civiliabout the causes of heart disease and is of interest. In 1882 zation and Disease” he the families from a how to prevent it. concluded that when Unfortunately for us all these find- town called Roseto Val the speed of change ings were essentially ignored and man’s Fortore in southern outruns our ability ability to implement the cure has been Italy immigrated to a DR. TOM FERRARO to adapt to it this imimpossible to achieve. This is their sto- place in the mountains Our Town pacts both our minds of Pennsylvania and ry. and bodies in serious In 1961 Dr. Stewart Wolf, a profes- called their new home ways. He named hypertension, diabetes sor of medicine at Temple University, Roseto.

Based upon its topography this com- and peptic ulcers ‘the diseases of civiwas having a casual chat with Dr. Benjamin Falcone, a local physician in Ro- munity remained isolated and insulated lization.’

We clearly live in a world which is from the surrounding more modernized seto, Penn.

Dr. Falcone mentioned that the folks American communities. They main- hypercompetitive and where narcissism of Roseto have a strikingly lower rate tained a village that upheld the Italian and self-interest are the manifest condiof heart disease than people of the sur- spirit upholding family, not the individ- tions of the day. An apt image of modual and where “cooperation outpaced ern man today is the increasingly popurounding communities.

This comment struck Dr. Wolf and that of competition and where greeting, lar walking dead films. The zombie is a his associate Dr. John Bruhn as inter- enjoying and helping neighbors was the perfect symbol of modern man’s current state of dis-ease, exhaustion, aloneness, esting enough to begin epidemiological order of the day. “ This value system apparently gave greed and tireless hunger. research on this town. The results and Emile Durkheim was a French soconclusions of their study were eventu- this community a remarkable immunity ciologist working at the beginning of ally published in the now classic medi- from fatal heart attacks.

These findings were not new but the 20th century who was also concerned about the slow disintegration of our sense of connection to community and coined the term existential anomie which is still with us today.

In 1904 Henry Adams wrote “A Law of Acceleration” where he warned us that we would face many problems based upon the rapid speed of change that technology was about to bring. And shortly thereafter Yeats wrote The Second Coming which again signaled the WE MANAGE: dawning of a new age of speed where Diabetics, Blood “turning and turning in the widening Pressure, Coronary gyre, the falcon cannot hear the falconer.”

Artery Disease, Obesity, All this is more than enough proof Asthma that a lack of an adequate and safe WE PROVIDE: You are always treated with holding environment for humans means Preventive Care, Minor that they will feel anxiety and that ofunderstanding & compassion Trauma Care, Blood We respect the dignity of every patient.

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ten this anxiety will be internalized and turn into heart disease of some other form of the so called ‘diseases of civilization ‘.

But I also know that the human mind is endlessly adaptive and seeks out and finds solutions to its biggest problems.

That is why dooms day prophecies are always wrong. It may take the human culture time to adapt but adapt it will.

I can readily see already how we are finding answers to our loneliness, our anomie and sense of disconnection.

Here are just a few examples 1. The emergence of ‘pocket communities’: These are small communities popping up in suburbia which are like cul de sacs but with the addition that they all share a central lawn, all houses face toward with central lawn, have front porches, and the kids are known and looked out for by all.

2. Yoga communities: These spiritual meditation environments are now in nearly every community and are based upon a community feel with rules that are firm yet loving.

3. Country club life: Though often thought of as elitist the great appeal of these clubs is that it is a closed community where everyone knows everyone else over long periods of time and bonds and traditions are upheld for the betterment of the group.

4. Sports in general: Whether it’s football, soccer or tennis every sport involves upholds rules and moral codes of conduct, a community of players which bond together and a pace of life that is slower than the frantic nature of modern life.

These are just a few of the ways that humans are creating in order to adapt to the frantic fast paced anxiety producing, illness producing nature of post-modern life.

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Blank Slate Media Newspapers, Friday, January 26, 2018 • HEALTH, WELLNESS & BEAUTY

29

30 HEALTH, WELLNESS & BEAUTY • Blank Slate Media Newspapers, Friday, January 26, 2018

How aging adults can maintain their mental acuity

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ging is associated with or linked to a host of mental and physical side effects. For example, many adults expect their vision to deteriorate as they grow older. Such a side effect can be combatted with routine eye examinations that may indicate a need for a stronger eyeglass prescription, a relatively simple solution that won’t impact adults’ daily lives much at all.

While physical side effects like diminished vision might not strike much fear in the hearts of aging men and women, those same people may be concerned and/or frightened by the notion of age-related cognitive decline. Some immediately associate such decline with Alzheimer’s disease, an irreversible, progressive brain disorder that gradually destroys memory and cognitive skills, ultimately compromising a person’s ability to perform even the simplest of tasks. But age-related cognitive decline is not always symptomatic of Alzheimer’s disease. Learning about Alzheimer’s and how to maintain mental acuity can help aging men and women better understand the changes their brains might be undergoing as they near or pass retirement age.

Is Alzheimer’s disease hereditary?

The National Institute on Aging notes that only a very rare form of Alzheimer’s disease is inherited. Early-onset familial Alzheimer’s disease, or FAD, is caused by mutations in certain genes. If these genes are passed down from parent to child, then the child is likely, but not certain, to get FAD. So while many adults may be concerned about Alzheimer’s because one of their parents had the disease, the NIA notes that the majority of Alzheimer’s cases are late-onset, which has no obvious family pattern.

Can Alzheimer’s disease be prevented?

Studies of Alzheimer’s disease are ongoing, but to date there is no definitive way to prevent the onset of the disease.

How can I maintain mental acuity as I age?

Researchers have not yet determined a way to prevent Alzheimer’s disease, but adults can take certain steps to maintain their mental acuity into retirement.

Exercise regularly. Routine exercise may be most associated with physical benefits, but the NIA notes that such activity has been linked to benefits for the brain as well. For example, a 2011 study published in the journal Proceedings of the National Academy of Sciences of the United States of America found that aerobic exercise training increases the size of the hippocampus, leading to improvements in spatial memory. The NIA also notes that one study indicated exercise stimulated the brain’s

ability to maintain old network connections and make new ones vital to cognitive health.

Read more. Avid readers may be happy to learn that one of their favorite pastimes can improve the efficiency of their cognitive systems while delaying such systems’ decline. A 2013 study published in the journal Neurology by researchers at Chicago’s Rush University Medical Center found that mentally active lifestyles may not prevent the formations of plaques and tangles associated with Alzheimer’s disease, but such lifestyles decreases the likelihood that the presence of plaques or tangles will impair cognitive function.

Stay socially connected. Maintaining social connections with family, friends and community members also can help women prevent cognitive decline. Epidemiologist Bryan James of the Rush Alzheimer’s Disease Center studied how social activity affected cognitive decline, ultimately noting that the rate of cognitive decline was considerably lower among men and women who maintained social contact than it was among those with low levels of social activity.

The idea of age-related cognitive decline strikes fear in the hearts of many men and women, but there are ways for adults to maintain their mental acuity well into their golden years.

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Safe ways to deal with sinus pressure S

inuses are bony, hollow, air-filled cavities inside the face and skull. They are located in the low-center of the forehead, behind the eyes and in bones behind the nose. CedarsSinai Medical Center says the sinuses lighten the skull and produce a mucus that moisturizes the inside of the nose.

Unfortunately, when colds or the flu strike, sinuses may become one of the first spots affected by these illnesses.

When the sinuses are working properly, mucus will drain into the nasal passages or out the back of the throat. Most of this drainage goes unnoticed.

However, the American Sinus Institute says that factors such as allergies, illness, weather changes, dehydration, and dry air can make the sinus mucus thicker and

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drainage more difficult. This is when problems like infection, stuffiness or throat irritation may occur.

pots have even been linked to the deadly Naegleria fowleri, which is otherwise known as the “brain-eating” amoeba.

In order to combat sinus congestion and drainage concerns, people may try certain strategies that include flushing the sinuses and thinning the mucus. It is imperative to use safe flushing methods to keep the sinuses healthy.

The key to preventing infection is to only use previously boiled, sterile or distilled water to irrigate. Tap water is not adequately filtered, says the FDA, and may contain low levels of organisms that can stay alive in nasal passages and potentially cause serious infections.

Neti pots are among the more popular methods to flushing sinuses. These small teapot-like devices with elongated snouts have become a fixture in many medicine cabinets. Because they are drug-free alternatives, they can be handy for those worried about antihistamines making them drowsy or reacting with other drugs. Neti pots and other nasal irrigation systems use saline to moisten and clear out nasal passages to promote drainage of sinus cavities.

However, according to the U.S. Food and Drug Administration, using these devices improperly can increase one’s risk of infection. CBS News says that neti

Those who are concerned about nasal irrigation safety may be wise to skip neti pots and use pre-packaged, sterile saline solutions that are bottled for the purpose of alleviating congestion. However, when prepared water is used in a clean neti pot or other device, these methods can be perfectly safe.

Sinuses can get clogged for many reasons. To free up breathing, people are urged to consult their physicians to learn more about how to safely irrigate their nasal passages.

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44 HEALTH, WELLNESS & BEAUTY • Blank Slate Media Newspapers, Friday, January 26, 2018

Avoiding problems How to overcome when mixing meds workout fatigue DR. MARC SCHECHTER, D.O. Division of Family Medicine Chief, ProHEALTH Care Associates in Plainview

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all of these things together. Ask your doctors about side effects, the correct time and sequence to take each medication or supplement, and what drugs should be taken with or without food.

ith cooler weather and the flu season illnesses are imminent this time of year.

As a result, people are taking more pills but may not be considering the harmful interactions that may occur when taking multiple prescription drugs, over the-counter medications, vitamins or herbal supplements. Adverse drug reactions are a significant public health issue that in many cases can be avoided.

Share information with all of your health care professionals, including pharmacists and nurses as well as your doctors. Encourage your health care professionals to communicate with each other. Ongoing coordination between care providers will enable them to make the most appropriate medical decisions for you and give them better access to the most up-to-date information about your course of treatment.

Unintended Drug Interactions May Be Deadly

Review your medications on a regular basis with your doctors to determine if they are still needed.

It’s common for patients to see different doctors for various conditions, and in turn receive more than one prescription. Unfortunately, patients who have multiple doctors may not receive consistent guidance as to how the medications they are taking interact when taken together.

With guidance from a doctor or pharmacist, stay organized by using a dosage schedule and pill box to ensure that medications are taken in the right amount at the right time of day or night.

Don’t Hold Back Information

According to a 2017 Consumer Reports survey, more than half of American adults regularly take a prescription medication – four, on average – increasing the risk of harmful drug interactions. When prescriptions are combined with over-the-counter medications and herbal supplements, the risk increases. Even coffee or tea may be harmful due to caffeine, which can change how a patient may respond to medication. According to the U.S. Food and Drug Administration, more than 2 million serious adverse drug reactions, caused from one or multiple drugs, occur every year in the United States, leading to 100,000 deaths. Adverse drug reactions are the fourth leading cause of death in the country, causing more deaths than pulmonary disease, diabetes, AIDS, pneumonia and car accidents.

There may be situations where patients are afraid or embarrassed to talk about their medications, especially when it comes to antidepressants or other drugs used to treat mental illness.

Know What you Are Taking

The dangers of accidental or adverse drug interactions can be avoided with communication. If you head to the doctor for a seasonal illness make sure you tell them about all the medications you are taking so you can enjoy the holidays with family and friends.

When it comes to taking medication or other supplements, follow these important tips: Create a list of the medications and supplements you are taking, and ask your doctors if it’s safe to take

The stigma surrounding mental illness may lead to silence instead of sharing. It’s important for patients to discuss all the medications they are taking with their health care professionals. Mental illness is not something to be ashamed of and is very common in the United States.

According to the National Institute of Mental Health, in 2015, there were an estimated 43 million adults 18 and older with a mental illness, representing nearly 18 percent of all adults in the United States.

Solving the Problem

R

egular exercise provides a host of immediate and longterm benefits. Those who exercise regularly can maintain healthy weights while reducing their risk for illnesses such as cardiovascular disease and diabetes.

While exercise can make people more energetic throughout the day, some might find themselves battling fatigue during their workouts. Muscle fatigue is a normal side effect of exercise, but people who are experiencing difficulty getting through their workouts due to fatigue may benefit from the following strategies.

empty stomachs. The HSS recommends eating a light meal or snack roughly two hours before exercising, and then eating again within one hour of finishing a workout. Doing so provides some energy during a workout and helps muscles broken down during exercise refuel and repair.

Stay hydrated. Hydrating during a workout helps replace the water and nutrients that are lost through sweat.

Muscles that are not hydrated during a workout and throughout the rest of the day are susceptible to fatigue.

Eat a balanced diet. The Hospital for Special Surgery in New York City advises that a well-balanced diet that includes complex proteins, fruits, vegetables, and carbohydrates can help men and women combat workout fatigue. People who are working out in an effort to lose weight may think that combining exercise with a diet low in carbohydrates can help them achieve their goal more quickly. However, the HSS advises people dealing with workout fatigue to increase the amount of carbohydrates they eat. Doing so will help muscles maintain their glycogen levels, which are depleted during exercise. According to the HSS, carbs should account for between 40 and 60 percent of aerobic athletes’ caloric intake, and between 30 and 35 percent for anaerobic athletes.

Use proper form when exercising.

Improper form can lead to injury and/ or muscle fatigue. Men and women who cannot adhere to proper form when working out may need to reduce the amount of weight they’re lifting. As activities are performed using proper form, people may find they’re building muscle without growing fatigued. As workouts progress, weight can be added.

Eat before and after a workout.

Early risers who like to exercise first thing in the morning might develop muscle fatigue if they workout on

Fatigue is a formidable foe for exercise enthusiasts. But such exhaustion can oftentimes be overcome with a few simple strategies.

Give the body time to recover.

Whether it’s more time between sets of repetitions or an extra day off between workouts, a fatigued body might just need more time to rest and recover. Aging men and women must recognize that they might not be capable of pushing themselves as hard as they once did and should adjust their workouts accordingly.

Blank Slate Media Newspapers, Friday, January 26, 2018 • HEALTH, WELLNESS & BEAUTY

45

The basis behind cognitive behavioral therapy R epetitive behaviors, depression, anxiety, compulsions, and even phobias are just a few of the mental health issues millions of people across the globe deal with every day. Symptoms of these conditions may range from mild to debilitating.

Flu-fighting tips to keep you and others healthy S niffles, sore throat, fever, and aches and pains may accompany a number of illnesses, but during the wintertime such symptoms are typically indicative of influenza.

Throughout much of North America, flu season peaks between December and February. But flu season can occur anywhere from October to March, advises the U.S. Centers for Disease Control and Prevention. The flu is contagious and can sideline people for extended periods of time. The CDC says that each year one in five Americans gets the flu.

Taking steps to fend off the flu can help men and women and the people they routinely come in contact with.

Foods Food can be used to fend of the flu.

Common foods that many people already have in their pantries can be powerful flu-fighters. Garlic, for example, contains compounds that have direct antiviral effects and may help destroy the flu before it affects the body. Raw garlic is best.

In addition to garlic, citrus fruits, ginger, yogurt, and dark leafy greens can boost immunity and fight the flu, according to Mother Nature’s Network. The British Journal of Nutrition notes that dark chocolate supports T-helper cells, which increase the immune system’s ability to defend against infection.

A study published in the American Journal of Therapeutics showed that carnosine, a compound found in chicken soup, can help strengthen the body’s immune system and help fight off the flu in its early stages.

Flu shot and medications Annual flu shots administered in advance of flu season can help protect people and their families from getting the flu. The U.S. Food and Drug Administration says that, in select situations, antiviral medications — which are usually prescribed to treat the flu and lessen symptoms — can reduce the chance of illness in people exposed to influenza.

Many over-the-counter medicines can alleviate symptoms of the flu, but cannot fend it off.

Stop germ proliferation Germs can be spread easily between persons through direct contact and indirect contact with surfaces sick individuals have touched. Doctors recommend staying home for at least 24 hours after a flu-induced fever has dissipated. Well individuals should avoid contact with sick people.

Frequent hand-washing with soap and water can stop germs from spreading. When soap and water is not available, alcoholbased hand sanitizers can help. People also should avoid touching their eyes, noses and mouths after being in public places or around someone who is ill.

Rest and restore Those who feel symptoms coming on should begin drinking more liquids to keep the respiratory system hydrated and make mucus less viscous. Remember to get adequate sleep, as a tired body cannot effectively fight the flu virus.

People of all ages should take steps to protect themselves from the flu.

The World Health Organization says that one in four people in the world will be affected by mental or neurological disorders in their lives. Roughly 450 million people currently suffer from such conditions, which puts mental disorders among the leading causes of ill health and disability worldwide.

Mental health is not something people may feel comfortable discussing. Problems may go untreated for years, and some individuals may use self-medicating behaviors such as drinking alcohol or using illegal drugs to alleviate their symptoms. Others continue to persist with illnesses when they do not have to.

Cognitive behavioral therapy is one of the more successful methods to address mental health issues.

The National Association of CognitiveBehavioral Therapists defines CBT as a general term for a classification of therapies with certain similarities. It does not exist as a distinct therapeutic technique. CBT is a short-term, goal-oriented psychotherapy treatment that takes a practical form to problem-solving, advises Psych Central. The power is in the hands of the person engaging in the therapy.

The therapist simply provides the ideas to get started.

CBT is used to treat a wide range of issues, including insomnia, anxiety, depression, alcohol abuse, relationship problems, and more. The process involves changing attitudes and behavior

by focusing on the thoughts, beliefs, and attitudes that influence the way a person behaves.

The Mayo Clinic says CBT talk therapy is performed in a structured setting, with a limited number of sessions. CBT identifies negative thinking so that challenging situations can be viewed more clearly and perceptions changed. While it is a tool in treating mental health disorders, anyone can benefit from CBT, especially those looking to cope with stress or other hurdles.

Cognitive behavioral therapy was developed by psychiatrist Aaron Beck in the 1960s. Beck was doing psychoanalysis at the time and discovered there was a link between thoughts and feelings. Beck discovered people weren’t always aware of automatic thoughts that popped up in their minds, particularly those negative in nature. By identifying these thoughts, a client could overcome certain difficulties.

CBT is a balance between placing personal meaning on things and situations as well as the relationship between problems. Many therapists personalize CBT to meet the needs and personality of their patients.

Individuals who prefer a nonpharmaceutical approach to treating their mental health condition may find CBT can be helpful. Stress or uncomfortable feelings may arise, but therapists can work to avoid uncomfortable situations. Finding a therapist with whom they feel comfortable can help people make the most of CBT. Cognitive behavioral therapy is a commonly used regimen for helping people change behavior by exploring their feelings and thoughts.

46 HEALTH, WELLNESS & BEAUTY • Blank Slate Media Newspapers, Friday, January 26, 2018

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