Health, Wellness &Beauty a blank slate media special section march 26, 2021
26 HEALTH, WELLNESS & BEAUTY • Blank Slate Media Newspapers, Friday, March 26, 2021
Encouraging older men to take care
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t’s not hard to notice and statistics confirm it: Women tend to live longer than men. U.S. Census data show that while the ratio of males to females is close to 50:50 among younger adults, after age 65, the numbers diverge until there are only half as many men as women among people 80 and older. More than 80 percent of centenarians are women. The World Health Organization notes that although gender-based health initiatives often focus on women, men in almost every country have a shorter life expectancy. “In many societies, men generally enjoy more opportunities, privileges and power than women, yet these multiple advantages do not translate into better health outcomes,” say the WHO experts. What explains this seeming paradox? “It is most likely a combination of factors,” says Gregg Balbera, President of Right at Home Nassau Suffolk. Those factors include: Biology. Gender-related differences in genes, hormones and the immune system make men more susceptible to inflammation, heart disease and high blood pressure. Behavior. Men are more likely to smoke, drink alcohol unsafely, and take part in other risky behaviors. Traditional male occupations also are more hazardous. Social interaction. Loneliness raises the risk of stress and early death. Michigan State University experts note that traditional attitudes held by many older men can stand
in the way of good health. “The belief that ‘real men’ must be strong, tough and independent may be a detriment to their social needs later in life,” they said. Attitudes about healthcare. Men are less likely than women to have regular doctor visits. While studies show this attitude is changing among younger men, many older men still avoid making appointments. Balbera also reports that while men and women are equally likely to be infected by the coronavirus that causes COVID-19, public health experts say men are more likely to become seriously ill and to die. Most likely the four factors above all come into play. Talking to men about health matters “Encourage the older men in your life to make healthy lifestyle choices, such as eating well, giving up smoking, getting enough exercise and managing stress,” says Balbera. “And talk about healthcare, too.” He offers ideas to get the conversation started: Ask them how long it’s been since they saw a doctor. Remind them that regular healthcare appointments can preserve their independence and self-sufficiency—and can save them money in the long run. Their care should include regular checkups, referrals to specialists as needed, and regular dental care. Encourage them to be candid with healthcare providers. Research shows that many male patients underplay health problems during conversations with their doctor. They might say a symptom “isn’t too bad.” They
might not mention new health concerns, or report that they’ve experienced falls. “Remind them they are partners with their doctor, joining forces to take charge and make good decisions,” says Balbera Prompt them to have the recommended screenings. For older men, this might include regular tests of blood pressure, cholesterol and blood sugar; screenings for prostate, colorectal and skin cancer; and vision and hearing tests. And even though many people think of osteoporosis as a “woman’s disease,” men also should be screened for bone density. Remind them to keep vaccines up to date. In most areas, older adults are at the top of the list for the COVID-19 vaccine, and they should get it when they can. They also should receive their annual flu shot and vaccines for shingles, pneumococcal pneumonia, tetanus/diphtheria/pertussis and other diseases as recommended by their doctor. Discuss emotional health, as well. Many men are reticent to report they’re experiencing stress, depression, or suicidal thoughts. Help is available and it’s not a sign of weakness to access that help! Addressing smoking or alcohol or drug misuse also is a sign of strength. Doctors can’t force patients to alter those behaviors, but they can offer advice and options. Care support at home for older men “Most senior men prefer to age in place in their own homes, but health challenges may make that unsafe without assistance,”
says Balbera. “They may avoid asking for help from family members—or they might require a lot of help, and feel bad about it. Today, many families are finding that the dignity, independence and safety of their older male relatives are enhanced when care is provided by a professional.” Professional in-home caregivers provide assistance with personal care, prepare nutritious meals, and transport clients to medical appointments and exercise opportunities. Balbera reports, “Right at Home carefully matches caregivers with clients, having found through experience that this is the best way to promote the companionship that wards off loneliness—an extra focus in senior health these days, and always important.” About Right at Home of Nassau Suffolk The Nassau Suffolk office of Right at Home is a locally owned and operated franchise office of Right at Home, Inc., serving the communities Centerport, Cold Spring Hills, Commack, Dix Hills, East Northport, East Setauket, Greenlawn, Halesite, Hauppauge, Huntington, Kings Park, Lake Grove, Lloyd Harbor, Melville, Nesconset, Old Bethpage, Plainview, St. James, Smithtown, Stony Brook, West Hills and Woodbury. For more information, contact Right at Home Nassau Suffolk at www.rightathomeli.com, 516.719.5999/631.352.0022 or by email at gregg@rightathomeli.com
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Blank Slate Media Newspapers, Friday, March 26, 2021 • HEALTH, WELLNESS & BEAUTY
How to improve Summer Is Coming! your circulation
27
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&$// 86 72'$< )25 <285 ,1752 2))(5 he human body is a complex, efficient machine. One highly important component of that machine is the circulatory system, which sends blood, oxygen and nutrients throughout the body. In perfectly healthy bodies, blood, oxygen and nutrients circulate throughout the body without issue. However, several conditions, including obesity and diabetes, can contribute to poor circulation, which is not a standalone condition but rather a byproduct of another serious health issue. According to the health information site Healthline, when the circulatory system is not working at optimal capacity, people may experience tingling, numbness and throbbing or stinging pain in the limbs. Pain and muscle cramps also may result from poor circulation, the symptoms of which vary depending on the causes. For example, someone whose circulation issues are a result of peripheral artery disease may experience different symptoms than someone whose circulation has been compromised by diabetes. Because issues affecting the circulatory system are complex, it’s important for men and women to learn how to address such issues if they suspect their systems have been compromised.
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Visit your physician. Poor circulation results from various health issues, so people who think they are dealing with poor circulation should not try to address the issue on their own. Rather, the best way to improve circulation is to visit a physician the moment you note a symptom. Doctors will confirm if patients
are experiencing circulation issues and diagnose what’s causing those issues. Doctors also will work with their patients to devise a course of treatment for the issue that’s causing their poor circulation. If necessary, lose weight and keep it off. Obesity is one of the conditions that can contribute to poor circulation. So many people who are diagnosed with poor circulation may be advised to lose weight and keep the weight off once it’s been lost. A 2009 study published in the International Journal of Cardiology found that losing weight helped obese women improve their circulation. A healthy diet that includes fish like salmon that is high in omega-3 fatty acids, which have been shown to improve circulation, can help people lose weight and maintain healthy weights going forward. Consider yoga. A 2014 review of an assortment of peer-reviewed studies found that yoga can have a positive impact on risk factors for cardiovascular disease. A lowimpact exercise, yoga can compress and decompress veins, potentially improving circulation. It takes time to master yoga positions, but even beginners who cannot fully perform poses during a yoga regimen can benefit from doing the exercises to the best of their abilities. Poor circulation is a byproduct of various conditions. Once a condition has been diagnosed, patients can help themselves by taking various steps to improve their circulation.
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28 HEALTH, WELLNESS & BEAUTY • Blank Slate Media Newspapers, Friday, March 26, 2021
Physical activity guidelines for children, adolescents and adults The Department of Health and Human Services notes that physical activity fosters normal growth and development and can help people feel better, function better, sleep better, and reduce their risk for a large number of chronic diseases. Reducing risk for chronic disease keeps people out of the doctor’s office, or even the hospital, and it also can help save considerable amounts of money. One report from the The Milken Institute estimated that high chronic disease and obesity rates are responsible for more than $1 trillion in lost productivity in the workplace every year. In addition, the National Commission on Prevention Priorities notes that increasing the use of five preventive services to 90 percent can save more than 100,000 lives in the United States each year. Such services include advising smokers to quit and offering medication or other assistance to help them and providing flu
should include musclestrengthening physical activity at least three days a week. Bone-strengthening: As part of their 60 minutes or more of daily physical activity, children and adolescents should include bone-strengthening physical activity at least three days a week. Parents can consult with their children’s physicians to determine age-appropriate muscle- and bone-strengthening activities for their youngsters.
shots for people age 65 and older. In recognition of the role exercise plays in preventive care, the DHHS recommends children, adolescents and adults follow these physical activity guidelines. Children and adolescents The DHHS recommends that children and adolescents between the ages of six and 17 should get 60 minutes or more of moderate-to-vigorous
physical activity every day. Aerobic: Most of the 60 minutes or more per day should be either moderate- or vigorous intensity aerobic physical activity and should include vigorous-intensity physical activity at least three days a week. Muscle-strengthening: As part of their 60 minutes or more of daily physical activity, children and adolescents
Adults The DHHS advises adults to make a concerted effort to move more and sit less throughout the day. Some physical activity is better than none. Adults who sit less and do any amount of moderate-tovigorous physical activity gain some health benefits. For substantial health benefits, adults should get at least 150 minutes to 300 minutes of moderate-intensity, or 75 minutes to 150 minutes a week of vigorous-intensity aerobic
physical activity each week. An equivalent combination of moderate- and vigorousintensity aerobic activity can serve as a substitute. Ideally, aerobic activity should be spread throughout the week. Adults should do musclestrengthening activities of moderate or greater intensity that involve all major muscle groups two or more days a week, as the DHHS notes these activities provide additional health benefits. These guidelines also apply to older adults, but older adults also should incorporate balance training into their exercise routines. In addition, the DHHS urges older adults to consult with their physicians about the appropriate level of effort for physical activity relative to their level of fitness. People of all ages should include physical activity in their preventive health care routines. More information about exercise is available at www.health.gov.
Blank Slate Media Newspapers, Friday, March 26, 2021 • HEALTH, WELLNESS & BEAUTY
The basics of sprains
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thletes and fitness enthusiasts often must contend with injuries. Proper technique and safety protocols can greatly reduce a person’s risk for injury while competing or exercising, but no one can completely eliminate their risk of being injured while engaging in physical activity. Many an athlete has experienced a sprain at one point or another. In fact, the American Academy of Orthopaedic Surgeons notes that sprains are among the most common soft-tissue injuries. Because of that, it can benefit athletes to learn about sprains so they’re better prepared to confront one should they get hurt while competing or training. What is a sprain? According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, a sprain is an injury to a ligament, the tissue that connects two or more bones at a joint. When athletes suffer a sprain, one or more of their ligaments are stretched or torn. What’s the difference between a sprain and a strain? It’s easy to mistake sprains with strains, or assume both injuries are the same. But unlike sprains, which affect the ligaments, strains are injuries to muscles or tendons. Tendons are the fibrous cords of tissue that connect muscle to bone. When a person has a muscle strain, a muscle or tendon is stretched or torn.
Which areas of the body are vulnerable to sprains? The AAOS notes that the ankles, knees and wrists are most vulnerable to sprains. Many basketball players have experienced sprained ankles, which occur when the foot turns inward, placing extreme tension on the ligaments of the outer ankle. Sudden twists can result in a sprained knee, while sprained wrists are often the result of falling onto an outstretched hand. Are there different types of sprains? Not all sprains are the same, and the AAOS notes some may be mild while others more severe. The three categories of sprain are:
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Grade 3: Significant instability can result from a grade 3 sprain, which is characterized by a complete tear of the ligament. No matter which type of sprain a person suffers, he or she is likely to experience pain, bruising, swelling, and inflammation. The intensity of these symptoms is linked to the grade of the sprain. Sprains are an unfortunate side effect of physical activity. Learning to recognize sprains can help athletes better understand their bodies should they suffer an injury.
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Grade 1: Considered a mild sprain, a grade 1 sprain is marked by slight stretching and some damage to the fibers of the ligament. Grade 2: A grade 2 sprain causes partial tearing of the ligament and is marked by abnormal looseness in the joint when it moves in certain ways.
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30 HEALTH, WELLNESS & BEAUTY • Blank Slate Media Newspapers, Friday, March 26, 2021
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Blank Slate Media Newspapers, Friday, March 26, 2021 • HEALTH, WELLNESS & BEAUTY
31
Improve life expectancy with some healthy habits “W ho 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
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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.
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32 HEALTH, WELLNESS & BEAUTY • Blank Slate Media Newspapers, Friday, March 26, 2021
Banish belly fat and improve cardiovascular health
Reduce exposure to harmful VOCs at home
T olatile organic compounds are emitted by a vast array of products. The Environmental
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and baking soda are as effective as chemical cleaners without the same harmful side effects.
Protection Agency warns that VOCs consist of gases discharged from solids or liquids that produce shortand long-term health effects.
• Use an air purifier in conjunction with HVAC systems. Purchase an air purifier that specifically filters out odors and VOCs, which can help people with chemical sensitivities.
VOCs are particularly troubling because their concentrations are consistently up to 10 times higher indoors than outdoors. Those who spend time inside of homes and businesses may be at risk from concentrated exposure to VOCs.
• Rely on natural ventilation when using products that have strong odors or are suspected of emitting VOCs. This can be as easy as opening windows and doors or doing work outside.
Notable items that produce VOCs include treated woods, carpeting, building materials, paints, waxes, fabrics, and varnishes. Since people are constantly breathing in air, and whatever is circulating within it, it’s important for individuals to be conscious of these common offenders. VOCs can be dangerous because they may cause everything from minor symptoms of headaches, nausea and stuffy noses to more serious conditions like nervous system problems and kidney and liver damage. Some VOCs are known to cause cancer in humans, warns the EPA. To reduce exposure to VOCs, homeowners are advised to take the following steps. • Read product labels carefully for warnings against VOCs. Whenever possible, select products that do not emit VOCs. • Invest in alternative products, such as all-natural cleaning solutions. Many people find that common and safe items like vinegar, citrus oils
• Use a shed rather than an attached garage to store gas cans, pesticides, paint thinners, and other odoriferous materials away from the home. Contact the municipal waste department to learn how to properly dispose of leftover chemical products. • Rethink flooring materials to include carpeting that is low VOC or alternatives such as washable rugs or hard flooring. • Don’t forget to fill a home with plenty of live plants. A study from researchers at NASA found that certain indoor plants are effective at naturally purifying air. • Exercise caution with dry-cleaned clothes. Perchloroethylene is a chemical most widely used in dry cleaning. Air out dry-cleaned clothes before wearing them, particularly if they have strong chemical odors. Volatile organic compounds can be excreted through various items. Individuals who educate themselves can greatly reduce their exposure to these harmful compounds.
he 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 wellbeing. 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.