Katy Healthy Living

Healthy LIVING

y t a K

December 2018 A Katy Times Publication

How to Overcome

Workout Boredom

The Preferred Institution for Speech Pathology Services The clinic offers speech-language pathology services for all ages. Thorough evaluation and treatment are provided for a variety of conditions and disorders, including: ◆ Articulation Disorders ◆ Oral-Motor Disorders ◆ Developmental Language Delay ◆ Learning Disabilities ◆ Fluency Disorders including Stuttering and Cluttering ◆ Voice Disorders ◆ Aphasia and dysarthria resulting from stroke or other neurogenic conditions ◆ Parkinson’s Disease - Lee Silverman Voice Training (LSVT) ◆ Dysphagia or swallowing disorders ◆ Memory or cognitive decline secondary to head injury, stroke, dementias, and Alzhiemer’s ◆ Accent Reduction and communication enhancement

Our clinicians are licensed and are certified by the American Speech-Language-Hearing Association. They are highly trained and competent, and have many years of experience in providing therapy to both children and adults.

Our Mission The Speech Clinic is to be the preferred institution for speech pathology services. Clients will choose us because of our result oriented and cost-effective services provided with caring and compassion to maximize the potential of our clients.

8:00 a.m. to 5:00 p.m. Monday through Friday Evening and weekend appointments are also available thespeechclinic@hotmail.com

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The Speech Clinic was established in January 2000, by Kausar Zafar. It is conveniently located between Fry Road and Mason Road in West Houston. The clinic is comfortably furnished to accommodate both adult and pediatric clients. The atmosphere is calm, friendly and professional. The office staff is very courteous, efficient and knowledgeable.

The Speech Clinic 430 Park Grove Lane • Katy, TX 77450

281-579-1515 FAX: 281-579-1524

www.thespeechclinic.net

KATY HEALTHY LIVING

Stay mentally fresh during the workday

Stress management

Energy levels tend to ebb and flow throughout a typical workday. A cup of coffee may provide some caffeine-infused spark in the morning, but a big lunch can squash energy later in the afternoon. Waning mental sharpness as the workday progresses can compromise productivity, making it more difficult for workers to complete projects on time. That, in turn, can contribute to stress. In fact, in its “2017 Stress in America” survey, the American Psychological Association found that 58 percent of Americans say work is a significant source of stress. Staying mentally fresh during a workday can pay a host of benefits, and the following are just a few ways to maintain mental focus until quitting time. EXERCISE REGULARLY. The physical benefits of routine exercise are well documented. But even the most ardent fitness enthusiasts may not realize just how big an impact physical activity is having on their brains. The Harvard Medical School notes that exercise stimulates regions of the brain that release a chemical called brain-derived neurotrophic factor, or BDNF, which rewires memory circuits so they can function better. A stronger memory can help workers recall project details and deadlines more easily, even as the workday draws to a close. AVOID THE “QUICK FIX.” Relying on a beverage or snack to provide a quick mental boost may end up compromising your mental sharpness. Foods and beverages that are high in sugar may provide an immediate energy boost, but that spike is almost instantly followed by a crash that can adversely affect your mental sharpness. Stick to healthy snacks, such as fruits and vegetables, and avoid late afternoon cups of coffee, which studies have shown make it harder to fall asleep at night, thereby compromising your energy levels the next day. TAKE A WALK OUTDOORS. Spending some time outdoors during a lunch break, or even a quick, post-lunch stroll around the office grounds, can provide a break for the brain. That break can help the brain refocus, improving productivity as a result. One great way to get outdoors during busy workdays is to conduct meetings outside when the weather permits. This gives everyone a chance to recharge their brains in the great outdoors, and few people would prefer a dusty conference room to a nearby park or picnic area outdoors. Various strategies can help working professionals maintain their mental sharpness throughout the workday.

strategies

Stress is an issue that knows no geographical boundaries. The Regus Group reports that stress levels in the workplace are rising, with six in 10 workers in major global economies experiencing increased workplace stress. Workers forced to take on too much work or those tasked with performing jobs beyond their abilities might not be able to do much to quell those demands. However, they can employ various strategies to manage their stress. EMBRACE PLANNING. A 2011 survey from psychologist Robert Epstein asked more than 3,000 participants in 30 countries which stress management technique was most effective at helping them overcome their stress. Epstein discovered that participants felt planning was the most effective way to manage their stress. Planning is essentially a proactive approach to managing stress and fighting it before it even starts. Smartphone apps make it easier than ever to schedule your time. Utilizing such apps or opting for the more traditional route by using a day planner can be a highly effective way to manage stress. PRACTICE COGNITIVE REFRAMING. Cognitive reframing is another effective stress-management technique that involves changing the way you look at something so your experience of it changes. Psychologists note that cognitive reframing is effective because the body’s stress response is triggered by perceived stress and not actual events. So by reframing the way you perceive a potentially stressful event, you can change your body’s response to it. This technique is most effective when people are mindful of their thoughts, particularly those that might be negative or stress-inducing. TAKE BREAKS. A heavy workload may compel people to sit down at their desk and keep working until quitting time. However, that approach takes both a physical and emotional toll. Sitting for long periods of time without getting up not only increases a person’s risk for various diseases, but it also can contribute to something known as decision fatigue. Decision fatigue occurs when someone must make frequent decisions throughout the day. Without a break, such persons’ abilities to reason becomes compromised, and they may end up making poor decisions or feeling less confident in their decisions, which may increase their stress levels. Frequent breaks, even if they’re just brief walks to get a glass of water, can help avoid both the physical and emotional effects of stress. Stress affects people across the globe. Learning to manage it can make people happier in both their personal and professional lives.

DECEMBER 2018

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How to overcome

workout boredom

Even the most ardent fitness enthusiasts sometimes lack the motivation to exercise. Various factors, including boredom with a fitness regimen, can affect one’s motivation to hit the gym. Boredom with a workout can sometimes be overcome by an especially effective workout. But for those instances when boredom is difficult to overcome, men and women who want to stay in shape can try these strategies. JOIN A SPORTS LEAGUE. A workout doesn’t have to be limited to the weight room or the cardiovascular area of your local gym. If your motivation to workout is waning, consider joining a competitive sports league. Many fitness facilities even offer adults sports leagues on their premises or at nearby parks for outdoor sports. Sports such as racquetball, soccer and boxing or mixed martial arts provide great exercise and opportunities to meet other fitness-minded people. If games or competitions only take place once or twice a week, be sure to supplement your participation with more traditional workouts on off days. TAKE ALONG YOUR TABLET. Many fitness facilities now include WiFi internet access with the cost of a membership. People bored with their workouts can take advantage of this perk and take their tablets with them to the gym, watching a favorite television

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show or movie while burning calories during the cardiovascular portions of their workouts. This gives people bored with their fitness regimens something to look forward to, and the chance to catch up with a popular show might be all the motivation people need to get off the couch and exercise. PERIODICALLY CHANGE YOUR REGIMEN. It’s easy to get bored with a workout if you’re always doing the same repetitive exercises. Speak with a personal trainer at your gym and ask for some advice on how to switch things up and still meet your fitness goals. There’s more than one way to get fit, and periodically changing your exercise regimen can be a great way to shake things up and reinvigorate your interest in exercise. SET NEW GOALS. Boredom with a workout regimen sometimes creeps in because people have achieved their initial fitness goals and haven’t set new ones. Whether you have lost the amount of weight you set out to lose or can now squat as much as you set out to squat, set new goals so you have a new carrot dangling on the end of your stick. Nearly everyone encounters workout boredom at one point another. Various strategies can help you overcome such a malaise and reinvigorate your enthusiasm for exercising.

KATY HEALTHY LIVING

Understanding depression

and its triggers and symptoms

3 tips to overcome everyday

aches and pains

Pain is a significant concern for many people. Estimates from the International Association for the Study of Pain suggest that one in five adults across the globe suffer from pain. Pain can affect anyone, even people who have not been in an accident or suffered an injury while playing a sport or performing another physical activity. For example, lower back pain, which can be caused by sitting at a desk for long stretches of time, is the most common type of chronic pain in the United States. Such pain may be unavoidable, but that does not mean it and other types of everyday aches and pains cannot be overcome. 1. BEGIN A WELL-ROUNDED EXERCISE REGIMEN. Regular exercise that includes both strength training and cardiovascular exercise increases blood flow and helps build a strong core. A strong core supports the spine and reduces the pressure on it, making it less likely people who sit for long stretches at a time will end their days with lower back pain. Routine exercise also helps other areas of the body by keeping muscles loose and flexible. Before beginning a new exercise regimen, men and women, especially those with existing aches and pains, should consult their physicians about which exercises they should do and which they might want to avoid. 2. EMPLOY RICE. RICE, which stands for rest, ice, compression, and elevation, can help men and women overcome the aches and pains that result as the body ages and tendons begin to lose some of their elasticity. RICE might be most helpful for people who have been diagnosed with tendinitis. Athletes over 40 who engage in activities that require repetitive motion might need to take more days off between rounds of golf or other competitive and/or repetitive activities. If tendinitis flares up, take some time away, icing any sore areas, wrapping them in bandages, and elevating them while resting. Athletes rarely want to sit on the sidelines, but a few days off can go a long way toward alleviating the pain associated with tendinitis. 3. RECOGNIZE YOUR BODY MAY DEVELOP SOME LIMITATIONS. Age should not prevent you from being physically active, and numerous studies have touted the benefits of continuing to exercise into your golden years. However, as the body ages, muscle fibers become less dense, resulting in a loss of flexibility that increases the risk of injury and/or soreness. As men and women grow older, they shouldn’t abandon activities like gardening or strength training. But they may need to scale back on the intensity with which they perform such activities. Doing so can prevent the kinds of muscle strains associated with aging. Pain affects more than one billion people across the globe. But some simple strategies can help people overcome pain and enjoy a rich quality of life.

Many people periodically have bad days when they just seem to be in a bad mood. When a bad mood isn’t short-lived, this might be a potential indicator of depression. Depression is a common mental disorder that, according to the World Health Organization, affects more than 300 million people across the globe. The WHO notes that despite the fact that there are known and highly effective treatments for depression, fewer than half of those suffering from depression receive such treatments. Furthermore, in many countries, fewer than 10 percent of people with depression receive treatment. Learning about depression and how to recognize its symptoms may compel people battling it to seek treatment for this very common and treatable disorder. WHY DO I HAVE DEPRESSION? Everyone has a bad day here or there, but people with depression may wonder why theirs are more than just a bad day. The WHO notes that depression is a byproduct of a complex interaction of social, psychological and biological factors. Exposure to adverse life events, such as unemployment, the death of a loved one or psychological trauma, can increase peoples’ risk of developing depression. Depression also may be caused by physical conditions. The WHO says cardiovascular disease can lead to depression. WHAT ARE THE SYMPTOMS OF DEPRESSION? The Mayo Clinic notes that one in 10 people whose depression goes untreated commit suicide. That only highlights the importance of recognizing the symptoms of depression and acting once any have been identified or suspected. Symptoms can include: • Difficulty concentrating, remembering details and making decisions • Fatigue • Feelings of guilt, worthlessness and helplessness • Pessimism and hopelessness • Insomnia, early-morning wakefulness or sleeping too much • Irritability • Restlessness • Loss of interest in things once deemed pleasurable, including sex • Overeating or appetite loss • Aches, pains, headaches, or cramps that won’t go away • Digestive problems that don’t get better, even with treatment • Persistent sad, anxious or “empty” feelings • Suicidal thoughts or attempts Anyone who has exhibited any of the aforementioned symptoms or even those who haven’t but suspect they might be suffering from depression should visit a physician immediately. The WHO notes there are a variety of treatments available to people who have been diagnosed with depression, and doctors will determine which might be the best for each patient. To make that determination, doctors may inquire about the duration and severity of symptoms as well as family history and whether or not the patient has a history of drug or alcohol abuse. Depression is a common mental disorder that too often goes undiagnosed. Seeking help the moment symptoms are detected or suspected can help people overcome the disorder.

DECEMBER 2018

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Banish belly fat

and improve cardiovascular health

Strategies to control appetite

Hunger can be a formidable foe, especially for people attempting to lose weight. When hunger strikes, various appetite-control strategies can help people avoid overeating or eating during those times when boredom is more to blame than an empty belly. EAT SLOWLY. When a person eats, a series of signals are sent to the brain from digestive hormones secreted by the gastrointestinal tract. These signals produce a feeling of pleasure and satiety in the brain, but it can take awhile for the brain to receive them. By chewing slowly, people can give the signals more time to reach their brains, potentially preventing them from overeating. CHOOSE THE RIGHT SNACKS. The right snacks can make it easier to eat more slowly. Instead of reaching for potato chips or pretzels, both of which can be eaten quickly and picked up by the handful, choose snacks that are both healthy and require a little work. Carrots dipped in hummus or baked tortilla chips with low-fat salsa or bean dip are low-calorie snacks that also require some work between bites. The time it takes to dip between bites affords more time for the digestive tract to release signals to the brain that you’re full. REACH FOR FIBER FIRST. Another way to conquer hunger without overeating is to reach for fiber before eating other parts of your meal. Vegetables are rich in fiber, but since veggies are often served as side dishes, many people tend to eat them only after they’ve eaten their main courses. That can contribute to overeating. Fiber fills you up, so by eating the high-fiber portions of your meal first, you’re less likely to overeat before your brain receives the signals that your stomach is full. Consider eating vegetables as an appetizer or, if the entire meal is served at once, clear your plate of vegetables before diving into the main course or other side dishes. DRINK WATER. Perhaps the best, and least expensive, way to control appetite and ensure you don’t overeat is to drink more water. A 2010 study funded by the Institute for Public Health and Water Research that included 48 adults between the ages of 55 and 75 found that people who drank two eight-ounce glasses of water right before a meal consumed 75 to 90 fewer calories during the ensuing meal than study participants who did not consume water prior to their meals. Over the course of 12 weeks, participants who drank water before meals three times per day lost roughly five pounds more than those who did not increase their water intake. Controlling appetite does not have to be a complex undertaking. In fact, some of the simplest strategies can be highly effective.

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The way to a person’s heart may be through his or her stomach in more ways than one. Doctors have tied heart health to the abdomen, and having extra pounds around one’s middle can be detrimental to cardiovascular well-being. Excess visceral fat in the belly, something doctors refer to as “central adiposity,” may have potentially dangerous consequences. While the link between belly fat and heart health has long been associated with men, women may be even more vulnerable to the adverse health effects of belly fat. A study published in March 2018 in the Journal of the American Heart Association examined 500,000 people between the ages of 40 and 69. Participants had their body measurements taken, and then were kept track of for heart attack occurrence over the next seven years. During that period, the women who carried more weight around their middles (measured by waist circumference, waist-to-hip ratio or waist-to-height ratio) had a 10 to 20 percent greater risk of heart attack than women who were just heavier over all. Belly fat is particularly dangerous because it doesn’t just include the insulating, or subcutaneous, fat under the skin. It is largely visceral fat that also surrounds the organs in the abdomen. Harvard Medical School reports that visceral fat is metabolically active and has been strongly linked to a host of serious diseases, including heart disease, diabetes, cancer, and dementia. Visceral fat is like an endocrine organ that secretes hormones and a host of other chemicals linked to diseases that can affect adults. One substance is called retinol-binding protein 4 (RBP4), which has been tied to an increased risk of coronary heart disease. In 2015, a study published in the Annals of Internal Medicine found that normal-weight people with excessive belly fat had a higher risk of dying of heart disease or any other cause compared with people without central obesity. The online health and wellness resource Medical News Today says doctors determine belly fat to be a problem when a woman’s waist measures 35 inches or more and a man’s 40 inches or more. MRIs also can be used as a fat analyzer and will be judged on a scale of 1 to 59. A measurement of 13 and under is desireable. The Mayo Clinic advises that poor diet and fitness habits can contribute to belly fat. As people age, they may have to make more drastic changes to their diets and exercise regimens to counteract changes in their metabolisms. Eliminating sugary beverages, watching portion sizes, counting calories, doing moderate aerobic activity daily, and choosing healthier foods can help tame visceral fat. Also, doctors may recommend those who are stressed to try stress-busting techniques, as stress also may be tied to excessive belly fat. Belly fat should not be overlooked, as its presence can greatly increase a person’s risk for various diseases.

KATY HEALTHY LIVING

Did you know?

Fat has a bad reputation. Many people hear the words “fat” or “fats” and immediately think the worst. Fats go by many names, including lipids, fatty acids, vegetable fats, animal fats, and oils. While some fats can be harmful when consumed in excess, many fats are actually helpful to the body. Educating oneself about the different types of fats can make for a more well-rounded diet. SATURATED FATS: These are solid at room temperature and tend to come from animal products and processed foods. A large intake of saturated fats can increase a person’s risk for cardiovascular disease and stroke. MONOUNSATURATED FATS: This “healthy” fat may lower LDL cholesterol and keep HDL cholesterol at higher levels when saturated fats are held in check. Polyunsaturated fats: These fats also are considered good for cardiovascular health and are commonly known as the omega-3 and omega-6 fatty acids that are found in certain seeds, fatty fish and nuts. TRANS FATS: Trans fats are synthetically manufactured by adding hydrogen to liquid vegetable oils to make them more solid. They are not good for a person’s health, but they have been widely used in the past because they tend to be stable and inexpensive and can improve shelf life of processed products. It is important to distinguish between helpful and harmful fats so a body gets the healthy fuel it needs.

Working for the citizens of District 28 in Austin. Visit www.JohnZerwas.com to subscribe to Dr. Zerwas’ electronic Newsletter Political Ad Paid for by Friends of John Zerwas P.O. Box 852, Fulshear, Texas 77441

www.EliteWomensCareCenter.com

Services Include: ● Prenatal Care ● Menopausal Treatment ● Contraceptive Management

● Sexual Disfunction ● Cervical Dysplasia ● Adolescent Gynecology ● Preventative Care

Call for an appointment today

Elite Women’s Care Center is committed to providing compassionate, patient-centered, high quality care that is available from female adolescents to postmenopausal women. Through efficient use of modern technology, we are able to offer exceptional, personal care in a comfortable atmosphere. Our goal is to foster a doctor-patient relationship that facilitates respect, trust and compassion. Through preventative counseling and education, we strive to promote the health and wellness of women in our community.

281-579-9900 Elite Womens Care Center Dr. Torri Pierce Enka Robinson, APRN

18400 Katy Freeway • Suite 400 Houston, Texas 77094 DECEMBER 2018

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KATY,

YOU’RE COVERED IN ANY

EMERGENCY

Trusted care. Online check-in. 21 locations across Greater Houston. In any emergency, insist on quality care you can trust. Memorial Hermann’s emergency locations across the community provide access to the most advanced, integrated health system in Houston, affi liated board-certified and ER-trained physicians, and convenient online check-in – all close to home.

Check in online at memorialhermann.org/emergency For life-threatening emergencies, call 911 or go to the nearest ER immediately.

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