Health Beat, 2021

HABITS

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93 who walked more than a quarter mile per day had half the incidence of dementia and Alzheimer’s disease as men who walked less. A 15-minute walk around the neighborhood each morning coupled with a 15-minute walk after dinner can help adults dramatically improve their overall health. • Eat more greens. Eating more greens is another healthy habit that doesn’t require a major overhaul of an individual’s lifestyle. The U.S. Department of Agriculture notes that dark green leafy vegetables, such as spinach,

OVERUSE

CATALYST MEDICAL GROUP/ VALLEY MEDICAL CENTER

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Intrinsic risk factors for overuse injury include misalignment issues, leg length discrepancy, muscle imbalance, muscle weakness, and body composition. Adults and parents of young athletes should discuss fitness regimens with their physicians or children’s pediatricians prior to beginning a routine. Such a discussion may uncover intrinsic risk factors athletes are unaware they have. Extrinsic risk factors for overuse injuries include surfaces;

MILK

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of protein, which is the same amount that’s found in pea milk and flaxseed milk. Soybean milk contains 9 grams of protein, while unsweetened almond milk contains 2 grams of protein and unsweetened rice milk contains zero grams of protein.

14 | HEALTH BEAT 2021

are rich in vitamins A,C, E, and K. The Mayo Clinic notes that vitamin E alone can help people maintain their vision and promote a healthy reproductive system while also improving the health of the blood, brain and skin. The USDA also notes that green vegetables contain very little carbohydrates, sodium and cholesterol. Adults won’t have to reinvent the dietary wheel to incorporate more greens into their diets, and the results of doing so can have a significant, positive effect on their overall health. The right habits can help people live healthier lives, and such habits need not require any major life changes. equipment, including shoes; environmental conditions; and nutrition. Athletes can act as their own watchdogs to prevent overuse injuries caused by extrinsic factors, examining equipment and playing surfaces to ensure they’re functional and safe, and eating a well-balanced, nutritious diet. Overuse injuries are almost always preventable. Though it can be hard to take a break from an exercise routine that’s producing results, rest is integral to a successful fitness regimen.

• One cup of coconut milk (15 micrograms) contains considerably less sodium than one cup of whole milk (105 micrograms). More information about milk alternatives is available at www.nutrition.org. People considering milk alternatives for purely nutritional purposes can conduct their own research to ensure they’re making the most informed decision possible.