HEALTHY
Lifestyles A publication of Southern Lakes Newspapers • Winter 2018-19
Kee p the fami l y fi t • Renew workout routine • Limit screen time
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HEALTHY LIFESTYLES
Winter 2018-19
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Carbon monoxide is often called the “silent killer” because it’s nearly impossible to detect until it’s too late. Install CO detectors on every level of your home to keep your family safe this winter.
How to protect against the silent killer Nationwide, temperatures have begun to dip as we prepare for winter storms. Whether your town is prone to nor’easters or milder winter temperatures, it is important to be prepared for what winter brings. This year’s colder weather has already brought an increase in the number of carbon monoxide incidents across the country. While this poisonous gas can impact individuals at any time of the year, 50 percent of CO poisonings occur between November and February, according to the National Fire Protection Association.
The silent killer
A colorless and odorless gas, carbon monoxide is known as “the silent killer” and impossible to detect without a CO alarm. Estimates from the NFPA suggest that there are more than 80,000 CO incidents per year. What’s more, CO poisoning is the number one cause of accidental poisoning in the United States according to the Journal of the American Medical Association. CO poisoning can be difficult to diagnose – often until it’s too late. Symptoms mimic those of many other illnesses, including nausea, headaches, dizziness, weakness, chest pain and vomiting. In more severe poisoning cases, people may experience disorientation or unconsciousness, or suffer long-term neurological disabilities, cardiorespiratory failure or death. Carbon monoxide comes from any fuel-burning device, such as a furnace, boiler, stove, car, generator, fireplace, or cooking sources using coal, wood, petroleum products or other fuels emitting CO as a byproduct of combustion. If attached garages with doors, ductwork or ventilation shafts are connected to a living space, they can also be potential sources for CO.
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Your plan of action Home maintenance is also important to help keep your loved ones safe. This includes scheduling annual professional inspections for any fuel-burning appliances, such as the furnace, oven, fireplace and dryer. The most critical step to ensure your home is protected is to have a CO alarm. By providing protection against the deadly gas, CO alarms can make the difference between life and death. A survey from First Alert found that 40 percent of Americans do not own a single working CO alarm. “Carbon monoxide alarms belong in every household,” said Tarsila Wey, director of marketing for First Alert. “If your home does not have an alarm, purchasing at least one today is the best step you can take toward keeping loved ones safe from the deadly gas.” The NFPA recommends installing CO alarms on every level of the home, including the basement, and within 15 feet of all sleeping areas. They can be placed high or low in the room as the deadly gas is dispersed evenly within the air. Checking alarms regularly and following manufacturer instructions for alarms and all home equipment play an equally vital role. All CO alarms in your home should be battery-powered or hardwired with battery backup. To help ensure your family is protected, First Alert offers a variety of alarms. Families can choose an alarm that best suits their needs, from a tabletop alarm with a 10-year sealed battery and digital display to see detected CO levels in parts per million to a combination smoke and CO alarm for 2-in-1 protection. Most states have laws requiring CO alarms in the home.
To learn more about your local requirements, visit https:// www.firstalert.com/community/legislation. If your CO alarm sounds, immediately go outside for fresh air and call 911. To learn more about CO safety or other home safety tips, visit https://www.firstalert.com/ carbonmonoxide.
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HEALTHY
Winter 2018-19
Lifestyles
A publication of Southern Lakes Newspapers www.MyRacineCounty.com 1102 Ann St., Delavan, WI 53115 • (262) 728-3411 EDITOR:..........................................Tracy Ouellette SECTION DESIGNER:........................ Jen DeGroot CREATIVE/PRODUCTION DIRECTOR:......................................... Heidi Schulz SPECIAL SECTIONS ADVERTISING:............................Vicki Vanderwerff For advertising opportunities in our publications, call (262) 725-7701, ext. 134.
Understanding depression and its triggers and symptoms Page 4
HEALTHY LIFESTYLES
Winter 2018-19
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; and • 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. (METRO CREATIVE)
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.
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Winter 2018-19
HEALTHY LIFESTYLES
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Getting fit as a family can be fun and pay long-term dividends for parents and children alike. Winter in Wisconsin offers plenty of family friendly activities like skiing and tubing.
3 fun ways families can
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GET FIT TOGETHER
The buddy system is widely used to help men and women get in shape. Friends can encourage their workout partners to get off the couch on days when their motivation might be waning, and partners can return that favor when the roles are reversed. And the benefits of the buddy system are not exclusive to adults, as families can rely on it to make sure moms, dads and kids each get the exercise they need. According to the Centers for Disease Control and Prevention, ongoing exercise can help people of all ages control their weight, improve their mental health and mood and reduce their risk for various diseases, including heart disease and type 2 diabetes. And the benefits may go beyond those normally associated with exercise, particularly for young people. A 2009 analysis of the fitness records of 1.2 million Swedish men born between 1950 and 1976 found that the more exercise they had during adolescence, the more likely they were to be professionally successful as adults. Getting fit as a family can be easy. The following are just a few ways parents and their children can get in shape together.
Start dancing
Dancing isn’t just a fun activity, it’s also a very healthy one. While dancing might often be categorized as a recreational activity, such a categorization overlooks the many health benefits of cutting a rug. Dancing is a great cardiovascular exercise that works multiple parts of the body. Routine cardiovascular exercise has been linked to reduced risk for heart disease and other ailments. In addition, a 2009 study from researchers in
South Korea found that hip hop dancing can boost mood and lower stress.
Schedule daily exercise
Parents and their children are as busy as ever, so it makes sense to schedule family exercise time just like you schedule family meals or outings to the museum. Kids who compete in sports may already get enough physical activity each day. The CDC recommends children participate in at least 60 minutes of physical activity each day, so kids who aren’t playing sports can spend an hour each day sweating alongside mom and dad. Don’t let the cold weather stop you from getting those exercise minutes in. Family friendly activities like sledding, skiing, tubing and playing in the snow are great ways to stay active in the winter.
Walk after dinner
Families who routinely dine together can delay doing the dishes to walk off their meals. A walk around the neighborhood after dinner provides solid family time, but it’s also a great way to stay healthy. A 2017 study from researchers at the University of Warwick that was published in the International Journal of Obesity found that people who took 15,000 or more steps each day tended to have healthy body mass indexes, or BMIs. That’s an important benefit, as an unhealthy BMI is often a characteristic of obesity. (METRO CREATIVE)
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Playing in the snow is a favorite pastime of kids and adds to their exercise minutes.
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HEALTHY LIFESTYLES
Winter 2018-19
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LIVE LONGER Improve life expectancy
Winter 2018-19
HEALTHY LIFESTYLES
Page 7
with some healthy choices “Who Wants to Live Forever” is a song that appeared on the 1986 album “A Kind of Magic” by the rock band Queen. The song often sparks conversation about the potential benefits of immortality. Immortality may not be possible, but many people aspire to improve their chances to live a long and prosperous life. A study published in the journal Lancet analyzed data from the 2016 Global Burden of Diseases project to generate life expectancy predictions from 2017 to 2040 for most countries. The United States saw the largest decline in ranking among high-income countries, as life expectancies in the United States are projected to fall from 43rd in 2016 to 64th by 2040, with an average life expectancy of 79.8. Life expectancy in the U.S. has dropped in each of the past two years, according to annual reports by the National Center for Health Statistics. But there may be hope for Americans yet. Doctors and scientists continually study the lifestyles of people who outlive their life expectancies. While genetics can play a role, so can following healthy habits, which have been identified to promote longevity.
Don’t smoke Many smokers have been told that smoking trims 10 years off their life expectancies, and that statement is corroborated by a study published in 2013 in The New England Journal of Medicine that tracked participants over a span of several years. The good news is people who quit before the age of 35 can usually regain those lost years.
Avoid drug use
Accidental drug overdoses contributed to 63,600 deaths in the United States in 2016, according to the National Center for Health Statistics. Usage of prescription opioids and heroin has skyrocketed in recent years. Drug use also may exacerbate mental illnesses, potentially making drug users more vulnerable to suicide.
Maintain healthy body mass Moderate to vigorous exercise regimens and diets loaded with healthy foods can keep weight in check. Maintaining a healthy weight has a host of positive side effects, including reduced risk of dying from cardiovascular disease. Cardiovascular disease is a leading killer in North America. According to the National Center for Health Statistics, nearly four in 10 adults and 18.5 percent of children in the United States are obese. According to the 2015 Canadian Health Measures Survey, 30 percent of adults in Canada are obese and may require medical support to manage their disease.
Limit alcohol consumption Some evidence suggests that light drinking can be good for cardiovascular health. However, a paper published in the Lancet suggests every glass of wine or pint of beer over the daily recommended limit will cut half an hour from the expected lifespan of a 40-year-old. The paper says the risks are comparable to smoking. Simple, healthy lifestyle changes can help people increase their life expectancies. (METRO CREATIVE)
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Exercise is an essential part of improving one’s life expectancy.
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
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Nearly everyone encounters workout boredom at one point another. Various strategies can help you overcome such a malaise and reinvigorate your enthusiasm for exercising.
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, 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 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.
Change up 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.
(METRO CREATIVE)
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HEALTHY LIFESTYLES
Winter 2018-19
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Stress management strategies
Winter 2018-19
HEALTHY LIFESTYLES
E-cigarettes are a controversial subject. More research is required to determine their health risks and their potential to help people quit smoking altogether.
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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.
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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. (METRO CREATIVE)
Does vaping make it harder to quit smoking? More research is needed on the effects of vaping More people in the United States are addicted to nicotine than any other drug, states the Centers for Disease Control and Prevention. Smokers become dependent on cigarettes for various reasons, not the least of which is the addictive properties of nicotine. According to longitudinal data from the National Population Health Survey in Canada, about 20 percent of adult daily smokers 18 years and older who had quit in the past two years resumed smoking within the next two years. The CDC says quitting smoking may require several attempts before quitters can successfully put smoking behind them. Factors such as withdrawal symptoms, stress and weight gain compel many people to light up after quitting. Some people may feel that e-cigarettes can help them gradually kick their tobacco habit. And thanks to the variety of flavors and styles of vapor-based nicotine delivery systems, it seems more people are vaping because they believe it to be less dangerous than traditional smoking. But the Center for Tobacco Control Research and Education at the University of California indicates smokers who vape are 28 percent less likely to ditch traditional cigarettes despite believing they are cessation aids. And they still may be putting their health in grave risk. The American Lung Association says there are hundreds of brands of e-cigarettes on the market and none of
them have been evaluated by the FDA for safety. Because vaping is largely in its infancy, there are no long-term studies of its health implications or its efficacy in regard to helping smokers quit. However, much of the available evidence suggests that vaping may only be marginally better than using tobacco cigarettes. Analysis from the Society for Research on Nicotine and Tobacco suggests that people who vape every day may double their risk of having a heart attack than those who do not vape or smoke (compared to triple the risk with smoking tobacco). Also, according to the Bloomberg School of Public Health, researchers found that the aerosol particles that vapers breathe contain some of the same toxic metals and metallic elements found in conventional cigarettes, including cadmium and nickel. Potentially unsafe levels of several other dangerous substances, such as arsenic, chromium and manganese, were also found. Another cause for concern is the propensity to abuse e-cigarettes, toking much more than is recommended. Vapers may be consuming very high levels of nicotine per day without realizing how much they are inhaling. A 2014 study showed wide-ranging nicotine levels and inconsistencies between listed and actual nicotine levels, according to the ALA. (METRO CREATIVE)
Another reason to quit smoking Smoking has been linked to many different illnesses. It’s widely known that cigarette smoke can impact respiratory and cardiovascular health, but there may be a new reason to quit, particularly for those plagued by chronic inflammation. Researchers at Sweden’s Umea University, in collaboration with researchers in the United States, found that nicotine strongly activates immune cells to release DNA fibers decorated with proinflammatory molecules called neutrophil extracellular traps, or NETs. Continuous exposure to NETs can harm tissues and may explain why smokers are vulnerable to inflammatory diseases. NETs have been implicated in several inflammatory diseases, such as arthritis, cancer and small vessel vasculitis. This evidence presents yet another reason why people should quit smoking and avoid secondhand smoke, or never begin smoking at all. (METRO CREATIVE)
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HEALTHY LIFESTYLES
Winter 2018-19
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Keeping your immune system strong is key when battling an illness. Eat healthy, exercise when possible and get a good night’s sleep.
FIGHTING AN ILLNESS?
4 ways to boost your immune system The winter months bring cold and flu season, which can take a toll on your health. While flu shots and rest are common advice for prevention, a strong immune system is critical to keeping you healthy all year long. “Your body’s ability to fight infection and disease depends on your immune system,” said Margaret Martin, a registered dietitian at The Leukemia & Lymphoma Society Martin provides one-on-one nutrition consultations for people with cancer who have a weakened immune system due to the effects of treatment, but she says keeping a healthy immune system is important for everyone. “Boosting your immune system during and after cancer treatment can help you feel better, maintain your strength, avoid treatment delays and speed your recovery. This goes for anyone fighting an illness, or preventing one,” she said. Martin offers these important tips to help boost your immune system and keep it running smoothly throughout the year. Keep a plant-based, heart-healthy
menu. Choose foods first as your source of vitamins and nutrients. Unless your healthcare team directs you to take a vitamin or supplement, you likely do not need one. The best way to include these nutrients is by eating whole foods. Make sure your meals incorporate a variety of vegetables and fruits, whole grains, legumes, beans, lean protein and healthy fats. Eat small, frequent meals throughout the day to stay energized and to ensure your body is getting enough calories, proteins and nutrients. Protein acts as a “builder” and the body uses it to build and repair tissues. Protein is also vital for making hormones and enzymes that promote the body’s daily functions and supports a healthy immune system. In addition, drinking eight to 10 glasses of fluids every day is one of the most effective ways to flush waste from your body and support the health of your immune system. Power up with phytochemicals. Fruits, vegetables and other plants contain naturally occurring substances known as phytochemicals. Phytochemicals give
fruits and vegetables their color and flavor. Phytochemicals act as soldiers in the immune system to protect the body from damage. Studies show that phytochemicals help support: the immune system, creation of healthy cells, death of damaged cell (such as cancer cells) and decrease your risk of malnutrition. It can be harder for a malnourished body to fight off an illness or infection. Malnutrition results when the body does not receive enough calories and/ or nutrients to promote good health and sustain healthy functioning of your body’s systems. When you’re “in the slumps,” it can be easy to avoid eating altogether. Follow these tips to reduce your risk of malnutrition during cancer treatment: • Choose a variety of foods each week from all the food groups; • Talk with your healthcare team before changing your diet; • Eat regularly throughout the day, every four to six hours. Even if you do not feel hungry, try to have a snack or mini meal. If you forget to eat, try setting a timer; and
• Include a protein source with every meal and most snacks. Make changes to your lifestyle. And stick to them. In addition to using nutrition to boost your immune system, you can also make changes to your lifestyle to help support health and immunity. These include: • Decrease your exposure to bacteria, viruses and germs; • Aim for 7 hours or more of sleep every night – if your sleep is interrupted, try a 30-minute nap during the day; and • Reduce stress by taking time to do things you enjoy such as spending time with family, spending time outdoors or reading. If your feelings of anxiety or depression make it difficult for you to complete daily tasks, talk to your healthcare team. The Leukemia & Lymphoma Society offers PearlPoint Nutrition Services to all cancer patients and caregivers, providing free nutrition education and consultations. Visit www.LLS.org/nutrition for more information.
(BPT)
LIMIT TECHNOLOGY USEAGE Winter 2018-19
HEALTHY LIFESTYLES
Page 11
Screen time tied to health issues
Do you feel panicked if you leave home without mobile phone in hand? Do you find it difficult to sit in the house without browsing the internet on your devices? Are your children spending much of their classroom hours on tablets? Screen time has taken over most people’s daily lives, but at what cost? A 2014 report from Nielsen found that adults log a total of 11 hours of screen time per day. Delaney Ruston, a physician and creator of the documentary “Screenagers,” which explores young people’s use of digital devices, discovered kids spend an average of 6.5 to eight hours per day looking at screens. All of this time glued to digital devices has profound effects on physical and mental health, and many experts are advising people to cut back on the time they spend on their devices.
Brain damage
Multiple studies indicate that spending considerable time on screens can produce atrophy (shrinkage or loss of tissue volume) in gray matter areas of the brain, according to reports in Psychology Today. These are regions of the brain where processing occurs. One of the most affected areas includes the frontal lobe, which governs executive functions like planning, prioritizing, organizing, and impulse control. Another vulnerable area is the insula, which is tied to a person’s capacity to develop empathy and compassion for others. Research also shows that white matter can be compromised, which translates into loss of communication between cognitive and emotional centers within the brain.
Vision problems
Staring into screens for extended periods of time can damage areas of the eyes and result in computer vision syndrome, which is characterized by trained eyes, blurred vision and headaches. The Multi-Ethnic Pediatric Eye Disease Study, conducted by researchers and clinicians from the USC Eye Institute at Keck Medicine in collaboration with the National Institutes of Health, has found that exaggerated screen time and insufficient sunlight exposure has more than doubled incidences of myopia (nearsightedness) among American children in recent years.
Sleep disturbances
University of Gothenburg psychologist Sara Thomée, a lead researcher into the effects of screen time on the body, says the blue light from digital devices suppresses the sleep-promoting hormone melatonin, keeping people from having restful sleeps.
Overstimulation
Screen time can cause hyperarousal, which may be more notable in children than adults, according to research published in Psychology Today. Regular amounts of screen time can cause the brain to be in a state of chronic stress, which can short circuit the frontal lobe. This may lead to addictive behaviors, rage, inability to recover from minor frustrations, and hyperactivity. (METRO CREATIVE)
STOCK PHOTO Healthy Lifestyles
Screen time is profound and may be hurting minds and bodies. Many people have set goals to reduce the time they spend on electronics to improve their personal health.
How to make your favorite foods healthier After the whirlwind of the holiday season, the season of resolutions takes over. Many people to resolve to live healthier, and they may not have to give up their favorite foods to do so. Research from the National Institutes of Health suggests American adults between the ages of 18 and 49 gain an average of one to two pounds every year. Grazing and overeating tends to increase when the weather cools down. A 2005 study published in the New England Journal of Medicine found that, in the fall, people tend to consume more calories, total fat and saturated fat. In the spring, people seem to prefer more carbohydrates. In addition, less powerful sunshine in winter coupled with people bundling up translates into less vitamin D being absorbed by the body. Some researchers believe there is a link between vitamin D deficiency and weight gain as well. To ensure that certain foods do not sabotage healthy eating plans, people can employ some easy modifications and make healthier versions of the foods they like to eat.
Choose crunchy foods
Increase fiber content
Choose leaner protein
Those who are prone to snacking can reach for noisy foods. These include crunchy items like apples, carrots and pretzels. Scientists say that when people listen to what they are chewing – called the “crunch effect” – they eat less of that item.
Fiber helps one feel fuller longer and can also be helpful for digestion and heart health. Choose the “brown” varieties of rice, pasta and breads.
Lean chicken, turkey and pork can replace red meats. Even traditional meat dishes, such as burgers, also can be modified using (METRO CREATIVE) vegetables or seafood.
Tone down the cream
Delicious dishes like fettuccine alfredo typically are made with lots of butter and cream. Replace cream sauces with a healthier base made of low-fat milk thickened with flour. Increase the flavor with favorite spices.
Fry with care
Use healthy oils like olive or coconut sparingly. Many foods that are traditionally fried also can be lightly coated with cooking spray and baked for a crunchy texture.
Go sodium-free
The USCA recommends limiting sodium to less than 1 teaspoon of salt per day. Try options like fresh herbs or lemon juice to add some sodium-free flavor.
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HEALTHY LIFESTYLES
Winter 2018-19
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