Health, Wellness &Beauty A Blank Slate Media/Litmor Publications Special Section • July 27, 2018
30 HEALTH, WELLNESS & BEAUTY • Blank Slate Media Newspapers, Friday, June 29, 2018
Sleepless in America: what to do
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he NFL now buys Smart Beds for their athletes to ensure better sleep. Google, Ben and Jerry’s and Proctor and Gamble encourage all their employees to nap each day. The University of Michigan has sleep rooms for undergraduates to nap in and there is a growing industry in America called Sleep Coaching. These companies all realize how important good sleep is. To enhance their bottom line. Sleep disturbances are very common in America with 75 percent of adults suffering sleep deprivation. Sleep problems are estimated to be the number one health issue in America. Drowsiness causes over 100,000 vehicle crashes each year. Sleep disturbances are proven to cause accidents, weight gain, lowered performance and poor focus. Lack of proper sleep lowers our immune system which leads to more colds and upper respiratory infections. The pharmaceutical industry reaps in at least $5 billion a year selling an estimated 43 million sleeping pill prescriptions each
year. In short, America is a sleepless nation. Let’s review the symptoms of sleep disturbance, the variety of causes and the cures. Symptoms: It is healthy to have about 7-9 hours of sleep each night. Any less then that is a problem. If it takes you more than 30 minutes to fall asleep, if you are awake five times or more each night for a total of over 30 minutes you are sleep disturbed. Other symptoms include fatigue upon awakening and inability to concentrate well during the day. Causes of sleep disturbance. There are a variety of causes for sleep problems which include anxiety, stress, overwork, poor diet, too much caffeine, television watching, alcohol use, too much noise, or foul odors. All of these factors deprive us of a solid night of sleep. Proper Sleep Hygiene: We all work too hard in America and many have two or three jobs and a long commute. This makes it all the more important to know proper sleep hygiene. The fol-
DR. TOM FERRARO Our Town lowing are the things I tell my patients to do to improve sleep. 1. Typically body temperature needs to drop about one degree before you fall asleep and one way to induce this is to take a shower or bath and as you exit the bath this tends to drop body temperature. One should keep a window open to get fresh cool air to circulate. Avoid exercise after five p.m. because that serves to raise body temperature which prevents sleep. 2. Get a new mattress and new sheets and pillows. Keep your sheets clean and buy a good pillow that fits your body size.
Then sleep on your left side. 3. Lights should be turned off and noise should be dampened. 4. Do not drink caffeine after2 p.m. each day and avoid heavy meals at night. 5) Bedtime should be determined by when you must get up. If you must arise at 6 a.m. you need to be sleeping by 10 p.m. at the latest. That means you need to start preparing for sleep by 9 p.m. Take a shower, cool off and shut off the TV, cell phone and all electronic devices. You can read in bed if you like and the best books are the long ones like “Remembrance of Things Past” by Proust, “Moby Dick by Melville” or “Don Quixote” by Cervantes. 6. Knowledge of sleep cycles: As we age our sleep becomes more fitful as our sleep mechanisms slowly decay. This is not unusual and nothing to be alarmed about. Typically we go through two REM – non-REM cycles over the first four hours of sleep. After that one may awaken briefly. The best way to handle this
is to try to follow your breathing pattern with your mind and each time you catch yourself thinking any thought at all just say “Cancel it” and go back to following your breathing. I always teach this to my athletes who are anxious before big tournaments and it is more effective than sleeping pills, without any side effects the next day. 7. Typically you will have dreams towards the end of your sleep cycle and if you want to recall them have a pen and paper handy next to the bed to jot them down. Dreams are the way the mind repairs itself emotionally and the field of psychoanalysis is partially based upon the analysis of one’s dreams. Pay attention to them and you may be able to see patterns. If you want to get healthier, look better, think more clearly and perform better learn how to manage your sleep. Adults need eight hours or more each night and if you follow the simple tips you just read I guarantee your sleep will improve and so will your life.
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HEALTHY FEET FOR SUMMER FUN What are your plans this summer? Are does house calls! Fire Department, Police you going to the beach, swimming in the pool, hiking, traveling? Whatever those plans may be, don’t allow warts or fungal nails to ruin your fun! Know the warning signs of warts and fungus to prevent any serious foot problems. If you have dry, cracking or flaking skin, yellowing, white powdery, brittle and thick nails, or painful bumps on your heel or toes – you may be experiencing the symptoms of warts, or fungal nails. Warts begin as black dots or calluses. Toenail fungus is a serious condition that manifests itself with a variety of unpleasant symptoms. These include discoloration of nails and foot odor. It can even lead to severe pain and discomfort. Nail Fungus starts as skin discoloration and separation of the nail. While warts are caused by viruses, nail fungus is caused by bacteria that spreads through water. Warts and nail fungus can be spread at the gym, wet concrete around pools, and beach stations where you wash your feet. The best way to protect yourself is knowing how to prevent these misfortunes from occurring. Protect your feet by wearing shoes, sandals or flip flops at all times. Also don’t forget to put sunscreen on your feet too! The skin on your feet is vulnerable to sunburn and skin cancer, too. If you are one of the tens of thousands of Long Islanders suffering from the pain and soreness associated with toenail fungus or warts, call Dr. Mary Carlson. She and her friendly staff offer personalized care with state-of-the art technology. Dr. Mary Carlson has dedicated her entire career to providing patients with a superior in-office experience, state-of-the-art pain-free procedures, and most importantly, proven results. Dr. Carlson has old fashioned values- she even
Department, Emergency Workers, and E.M.T’s receive V.I.P. treatment with no waiting time. We accept Medicare and offer VIP treatment to NYSHIP Members. Meet Dr. Mary Carlson Dr. Mary Carlson is a graduate of the New York College of Podiatric Medicine and has spent her entire career providing superior care to each and every one of her patients. She does this by creating an office environment that fosters warmth and compassion, treating every patient with the respect and dignity that they deserve. With state-of-the-art laser technology and imaging devices located on-site, she is able to diagnose and treat most conditions right in the comfort of her own office. If you would like to schedule an appointment or find out more information on the services Dr. Mary Carlson offers, please contact her office at 516-248-8188. Community Awareness Dr. Mary Carlson’s passion and commitment to serve extends far beyond her the work she performs in her office. As founder and president of “Shoes for All,” a non-profit organization that collects and distributes new and gently used shoes to families in need, she has helped men, woman, and children all across Long Island obtain one of the most basic necessities that many of us take for granted. Everybody can help make a difference by donating shoes that they no longer wear. Monetary donations are greatly needed to provide poverty level children with back to school shoes so they can start the new school year off on the right foot. It’s that simple! Please check out www.ShoesForAll.org or call 516-506SHOES to donate. All donations are greatly appreciated!
Blank Slate Media Newspapers, Friday, June 29, 2018 • HEALTH, WELLNESS & BEAUTY
North Shore
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32 Blank Slate Media Newspapers, Friday, July 27, 2018 ADVERTORIAL
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Tips to improve memory
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orgetfulness can affect anyone. For example, few, if any, adults can say they have not experienced moments when they could not find their keys. And once the keys are found, people move on without giving much thought to why they did not immediately remember where they left their keys. Isolated incidents where people cannot recall where they placed their car keys or other minor bouts with forgetfulness do not occur by accident. In fact, the Harvard Medical School notes that they are likely byproducts of age-related changes in thinking skills. When people reach their 50s, chemical and structural changes in the brain may begin to occur, and these changes can affect a person’s ability to process memories.
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Father Time may be a formidable foe, but people can take steps to give their memories a boost as they get older. Embrace recognition instead of trusting recall. Dr. Joel Salinas, a neurologist who specializes in behavioral neurology and neuropsychiatry at Massachusetts General Hospital, notes that human beings are better at recognition than recall. That means people are more likely to remember something they read, such as a note or a list, than something they’re simply told.
The INROADS study is now enrolling volunteers to help test an The INROADS study is now enrolling volunteers to help test an investigational study drug for people with MS who have trouble investigational study drug for people with MS who have trouble walking.walking. Our researchers want the investigational medication Our researchers wantto to learn learn ififthe investigational medication may help improve walkingand and become become a future treatment option.option. may help improve walking a future treatment If you qualify and participate, you’ll receive study drug treatment
If you (either qualify participate, you’ll receive drug treatment theand investigational study drug or placebo)study for up to 16 weeks andinvestigational make regular visits study to the study durationfor of the (either the drugclinic. or aTotal placebo) up study to 16 weeks is up to approximately 21 weeks. Your health is very important to us, and make regularand visits to monitored the studythroughout clinic. Total duration of the study will be the study. is up to approximately 21 weeks. Your health is very important to us, You may qualify for this study if you: and will be •monitored throughout the study. Are 18 to 70 years of age • Have MS and difficulty walking You may qualify for this study if you: • Have been taking a stable regimen of •MS Are 18 to 70 for years of 30 age medications at least days • Have MS and difficulty walking • Have been taking a stable regimen of MS medications for at least 30 days
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Recognize the value of repetition. The Harvard Medical School notes that people might be more inclined to remember what they hear if they repeat it out loud. Names and addresses might be more easily remembered after they’re repeated out loud because repetition increases the likelihood that the brain will record the information
and be capable of retrieving it later. When studying for exams, many students repeat important points to themselves time and again, and that same approach can be applied by adults who are trying to improve their memories. Eat a healthy diet. A study published in 2015 in the journal Neurology found that people who eat healthy diets with lots of fruits, vegetables, nuts, and fish and little alcohol and red meat may be less likely to experience declines in their memory and thinking skills. Authored by Andrew Smyth of McMaster University in Ontario and the National University of Ireland in Galway, the study following more than 27,000 people in 40 countries for an average of roughly five years. All participants were 55 and older and had diabetes or a history of heart disease, stroke or peripheral artery disease. Those who ate the healthiest diets were 24 percent less likely to experience cognitive decline than people with the least healthy diets. Break things down. Breaking things down into small chunks also can help improve memory. If tasked with remembering something extensive, such as a speech, focus on a single sentence at a time, only moving on to the next sentence when you’re confident you have successfully committed the preceding sentence to memory. Periodic memory lapses are often nothing to worry about. But men and women concerned about maintaining their memories can employ various strategies to do just that.
Blank Slate Media Newspapers, Friday, July 27, 2018
Reduce damage to eyes resulting from prolonged screen time
ccording to a 2015 report published in the Daily Mail, many people spend more time on their devices than they do sleeping. A recent Nielsen
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Company audience report also found that adults in the United States devote about 10 hours and 40 minutes each day to consuming media on their personal computers, tablets, multimedia devices, TVs, and more. Researchers continue to study the effects of screen time on personal health, but there is reason to believe that screen time may be especially harmful to vision. Devices force the eyes to focus at near range, and over time that can have an adverse effect on vision. Prevent Blindness America says that eye fatigue, dryness and blurred vision are some of the common effects of prolonged screen use, but these are not the only concerns. Digital devices also expose the eyes to blue light. While research as to how blue light impacts vision is ongoing, there is concern over the long-term effects of screen exposure since these screens are in close proximity to the eyes and use is often prolonged. Prevent Blindness America says that studies suggest continued exposure to blue light over time can lead to difficulty focusing, premature aging of the eyes and even damage to retinal cells.
A recent study by the National Eye Institute found the frequency of myopia, also known as near-sightedness, has increased exponentially in the last few years. Reasons include a spike in time spent looking at things close-up and a lack of outdoor activities that require focusing elsewhere. The American Academy of Pediatrics notes that a separate study recently found that excessive screen time usage in adolescents was associated with development of acute onset esotropia, or crossing of the eyes, and that limiting usage of gadgets decreased the degree of eye crossing in these patients. Eyes, just like any other muscle, require a varied workout to remain healthy. Many vision experts recommend the 20-20-20 rule. According to this rule, for every 20 minutes of looking at a screen, a person should look away at an object 20 feet away for 20 seconds or more. This will help eye muscles to relax. The group All About Vision says to use proper lighting, such as ambient lighting. Position a computer monitor so that windows or lights are to the sides instead of in front or behind it. Be sure indoor light isn’t too bright, as bright light can contribute to glare and fatigue. Antireflective lenses on eyeglasses or filters for screens also can help absorb some of the blue light and limit how much reaches the retina and accesses the central nerve of the eye. This may alleviate digital eye strain as well. Screen users may want to adjust the display of their devices so they feature a cool, gray tone, which produces less glare. Eyes can be adversely affected by screen time unless strategies are implemented to limit strain and to rest muscles.
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42 Blank Slate Media Newspapers, Friday, July 27, 2018 ADVERTORIAL
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Blank Slate Media Newspapers, Friday, July 27, 2018
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44 Blank Slate Media Newspapers, Friday, July 27, 2018
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