on the mend - wilkes journal-patriot health mind and body tab.… · pointers to aid recovery. 2...

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Wilkes Journal-PatriotJULY 15, 2015A Special Supplement To

Dinnertime DisciplineEasy tricks to eat less

Friendly FoodsIngredients that help fight inflammation

On the MEND

Post-workout pointers to aid

recovery

2 • Health, Mind and Body • July 15, 2015 • Wilkes Journal-Patriot

Post-workout pointersto aid recovery

How to overcome excuses and commit to working out

Did you know?Recommended screen time

How to make your exerciseroutine more eco-friendly

Did you know?Noise-induced hearing loss

Common yoga posesto know

Health benefitsof meditation

Tricks to eat less

Safe and healthy ways to shed those extra pounds

Did you know?Fitness boot camps

What is clean eating all about?

How to build and maintain strong bones

Embrace an activeoutdoor lifestyle

Ingredients that helpfight inflammation

How to avoid unhealthy habits at the office

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Whey protein is often taken by weightlifters who are looking to increase strength, muscle size and lean body mass, and studies have shown that whey can help men and women achieve such goals. But even the most ardent exercise enthusi-asts may not know what whey is. A product of cheese-making, whey is the water element of milk that separates from the curds when cheese is being made. People with milk allergies should avoid whey protein, as it can trigger allergic reactions. Men and women with kidney disease also should consult with their physicians before taking any protein powders. When bodybuilders take whey protein, they typically do so in the form of protein shakes, which help nourish the body after a workout.

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Health, Mind and Body • July 15, 2015 • Wilkes Journal-Patriot • 3

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Exercise enthusiasts know that an effective workout does not end with your last rep or final second

on the treadmill. What you do upon finishing a workout can go a long way toward aiding your recovery and mak-ing your exercise routine that much more effective.During a workout, muscle and tissue can suffer some damage, and what men and women do after such work-outs can determine whether their mus-cles recover in time for the next work-out or they struggle to rebuild. The following are a handful of post-workout activities for athletes looking for safe ways to aid their body’s recovery.Stretch. Stretching after a workout aids muscle recovery. During a lengthy strength training workout, muscles contract quite often, leaving them in a shortened state at the end of your workout. If these muscles are not stretched once you complete your workout, you may suffer from stiffness and soreness later in the day or the following morning. Stretching helps the muscles return to their normal size, re-ducing the likelihood that you will suf-fer from stiffness and soreness while simultaneously kickstarting the body’s recovery process.

Rehydrate your body. Many people lose a considerable amount of fluid while exercising. Rehydrate the body with water after a workout so you do not suffer from symptoms of dehydra-tion, which can include heart palpitations, muscle cramps and nausea. Avoid caffeinated bever-ages, including coffee and soda, after a workout, as caffeine pro-motes fluid loss.Eat soon after working out. Eating high-quality protein soon after a work-out aids muscle recovery and growth. A protein shake, some peanut butter spread on a brown rice cake or some low-fat yogurt can provide a potent helping of protein that helps the body recover and restore itself for your next workout.Take time to rest between workouts. No matter how much energy you have after a workout, keep in mind that your body needs time to rest and recover. Muscles typically need one to two full days to recover after a workout, which is why trainers and other exercise pro-fessionals advise against working the same muscle group two days in a row or twice in three days. Rest is a part of your body’s recovery process, so give your body at least 24 hours between workouts before you get back to work-ing out.Get adequate sleep. As noted, muscle and tissue may suffer from slight tears during strength training exercises. However, when you sleep your immune system goes to work re-pairing the body, including those small muscle and tissue tears that may have occurred during your workout. Inad-equate sleep does not give your body the time it needs to recover, and that can affect both your energy levels and the progress you make in the gym.Workouts might be the focus of your fitness routine, but your post-workout behavior can go a long way toward de-termining the effectiveness of those workouts.

Post-workout pointers to aid recovery


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A recent study authored by educa-tion and psychology experts in Aus-tralia suggests that kids are spend-ing far more time looking at screens than the two hours recommended by the American Academy of Pe-diatrics. Published in the journal BMC Public Health in early 2015, the study surveyed more than 2,600 Australian students between the ages of 8 and 16 to determine how much screen-based media use, or SBMU, kids were averaging each day. SBMU included televi-sion viewing, computer usage and video game playing. The study de-termined that 45 percent of 8-year-olds and 80 percent of 16-year-olds were exceeding the recommended two hours of screen time per day.

Did you know?

Staying healthy requires a daily commitment. It is not always easy to get out of bed for those

early-morning workouts or jump on the treadmill at the end of the night when you finally have some free time, but such efforts are a great way to main-tain a healthy lifestyle into your golden years. Many men and women know there are plenty of excuses to skip workouts. Overcoming such excuses can some-times be difficult, but there are ways to ensure you stay on the right track toward a healthy lifestyle.Excuse #1: I don’t have enough time to exercise. Shortage of time is a factor for many busy individuals. The Depart-ment of Health and Human Services recommends the average person get at least 150 minutes a week of moder-ate aerobic activity or 75 minutes a week of vigorous aerobic activity. Thir-ty minutes per day can easily be bro-ken up into three, 10-minute sessions. Take the stairs, jog on your lunch hour or do deep-seated squats while prepar-ing dinner. It’s easy to fit in daily exer-cise if you’re willing to be creative.Excuse #2: I’m too out of shape. Get-ting back into shape is a prime moti-vator for exercise. However, fear of being able to keep up or personal body image issues sometimes keep people from exercising. There are workout routines for all fitness levels. Starting slowly and building up intensity can

help spur endurance and results.Excuse #3: Gyms are too expensive. You don’t necessarily need a gym to get in shape, but the programs and guidance offered at health centers cer-tainly make it easier. Gyms may have different price plans based on mem-bers’ needs, and many gyms are will-ing to work with prospective members operating on tight budgets. Check with your health insurance provider, too, as you may be eligible for rebates or discounts if you make a predetermined number of visits in a given time span or use an in-network gym.Excuse #4: Working out is boring. Per-forming the same routine day in and day out can be monotonous. That’s why it is important to vary your exer-cises and try new things. If you’re usu-ally on the machines at the gym, try a group class instead. Enlist a friend to come along and it can make the work-out more interesting.Excuse #5: I’m too tired to work out. Routine exercise wakes up the senses and gives you energy, and daily work-outs promote a more restful slumber. Over time you may find that you feel more rested and energized.Working out regularly promotes good mental and physical health. It’s easy to avoid exercise with a series of excus-es, but now is the time to stop avoid-ing exercise and commit to a healthy lifestyle.

How to overcome excuses and commit to working out

Exercise is beneficial for many reasons, and overcoming ex-cuses to skip work-outs is a great way to maintain long-term health.


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Adopting a more eco-friendly lifestyle can promote personal health and benefit the planet at

the same time. Many people already living environmentally conscious life-styles may think they have exhausted the ways in which they can reduce their carbon footprints, but it never hurts to explore new opportunities to help the planet.Exercise is one area of everyday life that men and women may overlook when seeking ways to reduce their carbon footprints. Physically active men and women can take several

easy steps to make their workout rou-tines more eco-friendly.Drink from reusable bottles. Men and women must stay hydrated during their workouts, but how they go about that can have a significant impact on the environment. According to Val-leyWater.org, bottles used to package water take more than 1,000 years to biodegrade. When incinerated, such bottles produce toxic fumes that con-tribute to air pollution. Before your next workout, purchase a reusable water bottle you can take with you to the gym or along with you when exercising outdoors. Reusable bottles even pay for themselves over time, saving you the cost of buying a new water bottle before each workout.Recycle your old athletic shoes. Nike’s “Reuse-a-Shoe” program grinds down old athletic shoes and turns

them into new places to play, whether it’s a track, basketball court or play-ground for youngsters. The program has thus far turned 28 million pairs of old shoes into roughly 632 million square feet of play surfaces. That’s 56 million sneakers that otherwise would have found their way into landfills, where they would have taken years to biodegrade.Upgrade your home gym equip-ment. If you exercise at home, look into new exercise equipment that gen-erates its own electricity. Companies like SportsArt (www.gosportsart.com) produce exercise equipment, includ-ing cycles and elliptical machines, that harness the power of human energy. When plugged into a power outlet, the human energy generated by using the products converts into utility-grade electricity. An added bonus of using such equipment is the energy savings

on monthly utility bills. If you exercise at a commercial gym, encourage the gym’s owners to explore eco-friendly equipment.Bring your own towel to the gym. Many people like to use towels during their workouts to wipe off excess per-spiration. If you are prone to sweating, bring your own towel along rather than making use of the towels provided by your gym. This allows you to reuse the towel for a handful of workouts before you need to wash it. When you use a towel provided by the gym, you no doubt place it in the hamper before leaving the building. That towel is then washed whether it needs to be or not, potentially leading to unnecessary en-ergy consumption. Workout routines can be altered to benefit the environment, and many of these alterations are simple.

How to make your exerciseroutine more eco-friendly

Earbuds enable music lovers to enjoy their favorite tunes uninter-rupted and without distracting oth-ers around them. People often use earbuds while commuting to work, at the gym and even at home. But according to hearing aid manufac-turers, noise-induced hearing loss

can occur by using earbuds at a high volume for ex-tended periods of time. Earbuds can put audio signals close to the inner ear, which is the equivalent of boost-ing it by nine decibels. Even moderately high volume can cause hearing loss. It’s important to keep the vol-ume low and to take frequent breaks when using ear-buds. Keep earbud volume below 60 percent and wear them for no more than 60 minutes per day.

Did you know?


The popularity of yoga has grown considerably in recent years. Though yoga may trace

its origins to ancient India, nowadays this popular approach to balancing the mind and body is practiced all over the world. For those who want to give yoga a

try, it helps to be familiar with some of the basic poses one can expect to encounter at the gym or yoga studio. While few can master the following poses on their first day, beginners should know that if they commit to regularly practicing yoga, these pos-es will get easier over time.Chair pose: This is a bended posi-tion pose in which the knees are bent over the ankles. Arms are up, and the torso forms a right angle over the thighs. Beginners can ex-periment with moving the feet closer together for a more advanced pose. Do not extend the knees over the toes and rest on the heels.Child’s pose: This is a pose for rest and stretching. Get in a kneel-ing position with toes touching and hips and knees spread apart. Extend the arms overhead on the floor and lower the forehead to the ground. Downward-facing dog: This is an

inversion that opens up the entire body and can stretch the spine and the back of the legs. The back should be straight and the tailbone should be pulled away so your body forms a “V” shape.Forward fold: When performing a forward fold, you are bending over from the waist. Having a straight spine is more important than having straight legs.Mountain pose: Mountain pose is perhaps the most basic of all the poses and also one that is quite im-portant, as it aligns the spine with the rest of the body and grounds you. Lift your thighs and lengthen through the waist, drawing in the navel. This serves as the basis for other poses.Tree pose: Tree pose is an introduc-tion to balance poses. You stand on one foot as the other lays nestled against the thigh on the standing leg.

Warrior one: This pose places a leg forward into a right angle in which the knee is over the arch of the foot. The back leg is extended into a 45-degree angle behind the body. Arms are raised above the head. Both hips should be facing forward.

Warrior two: Warrior two is simi-lar to warrior one, but the arms are stretched in opposite directions par-allel to the floor. Turn the head and look out over your arm in the direc-tion you are facing.Various poses may be covered in beginner yoga classes, and begin-ners unfamiliar with certain poses can simply pause and observe their fellow classmates if they are unsure of certain poses. Always begin slow-ly and breathe when working through these poses; consult with a yoga in-structor to help develop proper form.

Common yoga poses to know

In downward-facing dog, the key is to have a straight back and elongate the spine.

Health benefits of meditationMeditation is often trumped as

a means to reducing stress and restoring healthy func-

tion in the body. While meditation might once have been considered a New Age treatment, in recent years it has developed into a mainstream practice supported by both tradition-al and alternative medical providers.The Mayo Clinic says that anyone can practice meditation. A cost-effective treatment that does not re-quire any special equipment or loca-tion, meditation has been practiced for thousands of years and originally was developed to help people un-derstand the mystical or spiritual forces of life. Although meditation for some may still have religious or spiritual connotations, in a medical sense it is typically used for relax-ation and stress reduction.Various studies show that medita-tion can be associated with im-provement of a variety of issues.

Researchers describe meditation-based changes as ones that actu-ally change the brain. Changes in the circuitry of the brain may affect the way a person responds to spe-cific situations. The following are a few ways to put mindful meditation to use.Strengthen cognitive function: Dr. Sara Lazar, a neuroscientist at Massachusetts General Hospital, says meditation can help thicken the prefrontal cortex of the brain, helping to reverse the pattern of cognitive function decline as one ages.Protect against heart disease: There is some indication that medi-tation can reduce concentrations of the marker C-reactive protein, which is associated with the development of heart disease.Stimulate the immune system: A study published in the journal Psychosomatic Medicine found that

mindfulness meditation increases electrical activity in the areas of the prefrontal cortex that serve as the command center for the immune system. When these areas are stim-ulated, the immune system works more effectively.Reduce blood pressure: The stress-boosting properties of medi-tation can help reduce hypertension. Researchers at the Benson-Henry Institute for Mind Body Medicine at-tribute this to the increase of nitric oxide during meditation. Nitric oxide gas can expand blood vessels and open up blood channels.Some experts also say that medita-tion can decrease metabolism and improve breathing. Meditation may be a mind-body way to beat some of the conditions that affect people during daily life. Meditation is not dif-ficult to learn, but it something that requires practice to master.

Meditation is often linked to yoga, but the practice can be done anytime and anywhere on its own.


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Maintaining a healthy weight is a great way to avoid sickness and disease. According to the Obesity

Education Initiative, sponsored by the National Institutes of Health, as people become overweight and obese, their risk for developing a host of ailments, includ-ing coronary heart disease, type 2 diabe-tes, certain cancers, and hypertension, increases.But the consequences of being overweight or obese are not only physical. Psychologi-cal side effects like anxiety and low self-esteem have been linked to overweight and obesity as well. With such serious consequences linked to being overweight, it’s no wonder so many men and women are looking to shed pounds. As adults embark on their weight loss jour-neys, they can expect to encounter a host of “miracle” solutions to weight loss that

will promise skinnier waistlines seemingly overnight. But the best way to lose weight is to do so safely and nutritiously.Avoid short-term diets. Many adults know someone who has experience with a “get-thin-quick” diet that promises to produce slimmer waistlines in a matter of days or weeks. While such diets might actually be able to deliver on their prom-ises, short-term diets rarely lead to long-term weight loss. When attempting to lose weight, men and women should want to shed pounds and keep those pounds off. Short-term diets may require dieters to make unreasonable sacrifices to produce rapid weight loss. But such sacrifices can rarely be made over the long-haul, and do-ing so might even be unhealthy. Approach your diet as a long-term commitment that requires a lifestyle change, not temporary and difficult-to-maintain restrictions.

Safe and healthy ways to shed those extra pounds

Eating only when hungry is one way adults can lose weight and keep pounds off.

Exercise and healthy eating are the main components to shed-ding pounds and maintaining that

weight loss over the long haul. Although bodies and dietary needs vary from person to person, medical profession-als typically advise adults to consume a certain amount of calories per day to maintain long-term health. The National Health Service advises

the average adult male needs approxi-mately 2,500 calories per day to keep his weight constant, while the average adult female needs 2,000. Reducing caloric intake slightly can serve as a catalyst to losing weight. A healthy weight can reduce the risk of certain diseases and conditions, such as dia-betes, heart disease and arthritis-

Using a smaller plate that is filled with food can trick the brain into thinking it ate a larger meal, helping diners to eat less as a result.

Tricks to eat less

Continued on Page 8


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related joint pain. Men and women will find there are doz-ens of diets designed to help people eat less, and some of these may be more manageable than others. There also are additional strategies people can take to curb unhealthy eating hab-its, which can contribute to weight gain.Drink more water. Dehydration symp-toms can mimic the symptoms of hun-ger. Before reaching for a snack, try a tall glass of water. Also, consume water before a meal and you will be less likely to overeat.Use a smaller plate. It’s possible to trick the brain into thinking you’re eating more than you really are by reducing the size of your plate. A full plate sends the signal that you’re eating a lot.Eat slowly. Rushing through a meal may cause you to overeat. Focus on the bites you take and savor each one. Slowing down also will help you recog-nize when you are satisfied and can put down your fork.Dole out portions in advance. When eating meals or snacking, pre-select

portion sizes and keep the larger pot of food or bag of chips in the pantry. Out of sight, out of mind, and you probably won’t miss the extra food.Start with a protein-fueled break-fast. Breakfast is touted as the most important meal of the day, and there is evidence that selecting protein laden foods for breakfast, rather than simple carbohydrates, may suppress appetite throughout the day. Choosing an omelet over a bagel might make a real difference.Don’t eat while distracted. Eatingwhile involved in an important conver-sation or while watching an engaging television program can divert attention away from how much you are eating, so stay focused on the amount of food you’re eating.Know food weaknesses. If you’re a sucker for ice cream, don’t stock it in the freezer. If you tend to eat as a cop-ing method to stress, look for a health-ier way to relieve that anxiety, such as exercise. Recognizing and eliminating foods that may encourage poor eating habits can help you eat less.Overeating can be curbed by taking a few simple steps that are as effective as they are easy.

Tricks to eat lesscontinued from Page 7


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Eat only when you’re hungry. Eating only when you’re hungry may sound obvious, but many people eat as an emotional response to difficult situa-tions, while others may eat as a way of dealing with boredom. If you routinely respond to stress by eating, find a healthier way of coping, whether it’s go-ing to the gym for a workout or taking the dog for a walk. In addition, don’t re-spond to boredom with food. If boredom is setting in, pick up a book or call a friend and plan an activity together. You may be surprised to learn how much weight you can lose when you limit eat-ing to only those times when you are truly hungry.Eat at home. Even though many res-taurants now provide calorie information on their menus, dining out does not afford adults the opportunity to control their diets as much as eating at home does, as dieters can control each and every ingredient that goes into their meals when eating at home.Don’t forget to exercise. A healthy, low-calorie diet is only half the formula to healthy and sustainable weight loss. Adults looking to shed weight also must commit to routine exercise if they want their weight loss to be both healthy and

lasting. Men and women, especially those people who are considerably overweight, should take things slowly at first, gradually committing to more vigorous exercise as they lose weight and their body grows more acclimated to daily exercise.Losing weight can be difficult, but adults who commit to healthy and nutritious weight loss are more likely to lose weight and keep the weight off than those who look for quick fixes.

Clean eating is a growing trend among people focused on health and wellness. A relatively simple

concept of selecting foods that are mini-mally processed, clean eating intends to instill a greater understanding of the pathway between a food’s origins and the final products that end up on grocery store shelves and dinner tables. Choosing whole or “real” foods that are as close to their natural forms as pos-sible is a staple of clean eating. The availability of convenience food prod-ucts has never been greater, and not all packaged foods are unhealthy. But clean eating encourages consumers to be more aware of the ingredients in the foods they eat while selecting those foods that are minimally processed. Many foods designated as “clean,” including vegetables and fruits, whole grains, free-range meats, low-fat dairy products, unsalted nuts, and whole seeds, are straight from the farm.Another component of clean eating is eliminating or greatly reducing the con-sumption of refined sugar. Many health experts advise that refined sugar is a large contributor to unnecessary calo-ries. Many people can get all the energy they need by consuming foods with natural sugars.If an ingredient list includes names you cannot recognize or if the natural form of the food has been changed (i.e. remov-ing the bran from whole grains), it can-not be included in a clean-eating plan. Also, foods that have a lot of additives, including salt, sugar and fat, are not

classified as clean. Jessica Fanzo, assistant professor of nutrition at Columbia University, ad-vises that not all food processing is bad. Processing is sometimes necessary to prevent pathogens that can lead to ill-ness. For example, pasteurizing milk is a processing method, but one that is necessary to stop the proliferation of bacteria. Even steaming foods is pro-cessing in some form, but it is not on par with some of the overly processed foods available.The benefits to clean eating are nu-merous. Increasing intake of fruits and vegetables can boost your immune system and serve as a nutritious way to maintain a healthy weight. Clean eating may help you become more conscious of everything from meal ingredients to portion sizes.Those interested in clean eating can begin slowly. Start to introduce more fresh fruits, vegetables, legumes, nuts, and farm-fresh foods into your diet. Look for foods in their natural form, such as whole oats and other grains. Avoid highly refined ingredients and limit sugar and salt intake. Opt for fresh herbs and spices to season food. Over time you can make other changes.Adopting a clean-eating approach to their diet is a great way for men and women to start living healthy lifestyles. Speak with a doctor or nutritionist about healthy and effective ways to transition to clean eating.

What is clean eating all about?

Clean eating starts with selecting farm-fresh fruits and vegetables and other foods that are in their most natural form.


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Osteoporosis, a disease that causes bones to become weakened and brittle over time, affects millions of people across the globe.

The International Osteoporosis Foundation says an osteoporosis-related fracture occurs roughly once every 3 seconds, accounting for more than 8.9 million fractures a year.Younger individuals typically heal from fractures more quickly than older adults, who often discover that fractures greatly impede their mobility and quality of life. Bone health is important at any age, but it is par-ticularly crucial as a person gets older. Without a strong framework of bones, the body collapses on

itself and rates of fracture increase. Fortunately, there are several ways to keep and maintain strong bones.Bones are largely made up of a protein called col-lagen, which is bound together by calcium and other trace minerals. Vitamin D and calcium work in concert, with vitamin D helping the body to absorb calcium so it can find its way into bones. Experts advise getting the right ratio of calcium, protein and vitamin D to safeguard against os-teoporosis. The Institute of Medicine suggests that adults get between 600 and 800 international units (IUs) of vitamin D every day, and between 1,000 and 1,300 milligrams of calcium daily. Dairy products, such as low- and nonfat milk, yogurt and cheese, are high in calcium. Dark green veg-etables and almonds contain calcium in smaller amounts. Obtaining calcium and vitamin D through natural sources is always preferable, but doctors may suggest supplementation if foods are not pro-viding what a person needs to meet the minimum

recommended levels.Exercise is another important component of build-ing strong bones. The National Osteoporosis Foundation says 30 minutes of exercise each day can help. Higher-intensity exercises should be mixed with lower-intensity workouts for the best results. Weight-bearing exercises, such as hiking, dancing and stair-climbing, can build between 1 and 3 percent of bone. An exercise regimen also should include lifting weights or using resistance bands. Activities that promote good posture and flexibility can help improve balance and alignment of the body. Perform stretches smoothly and slowly after exercising to maintain your range of motion.Quitting smoking also can promote strong bones. Smoking has been linked to poor skeletal health in both men and women, and the longer one smokes, the greater one’s risk for fracture.

How to build andmaintain strong bones


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people, few things are more enjoy-able than soaking up some rays and breathing in some fresh air.Moderate temperatures help make many outdoor activities that much more enjoyable. But even if the weather isn’t perfect, individuals can make the best of the situation and still get out of the house. As the seasons of warm weather return, those itching to get outside can explore these entertaining outdoor activities.

HIKINGThousands of miles of hiking trails

crisscross North America. These trails include rough and rugged paths blazed across natural areas and long-distance trails that stretch over portions of the country. From the Appalachian Trail in the East to the Bigfoot Trail in the west, hikers and nature enthusiasts have plenty of trails to tread. Hiking is a great outdoor activity in part because it can be enjoyed by people of any age and just about any fitness level. Hikers can work up from relatively short and flat trails to more intense vertical and varied hikes. Local parks, govern-ment preserves and rural areas offer plenty of places to walk and hike.When hiking, it’s best to go in pairs. In the event anything occurs, such as an injury, the other hiker will be able to go for help. Hikers also should alert people at home as to their itineraries. Leave a map and plot out where you will be, especially if hikes take you off the beaten path. Remember to pack a portable snack and plenty of water. And when out in the sun, apply sun-screen and reapply as needed.

BIKINGBiking is another outdoor activity ideal for people of all ages and ath-letic abilities. Once you’ve learned to ride a bicycle, that ability stays with you, whether you ride a bike each day or haven’t taken one for a spin in years.Many towns and cities across the country have become much more bike-friendly in recent years, clear-ing space for biking paths and lanes even in the busiest metropoli-tan areas. And mountain bikers still have plenty of trails to traverse as well.Check that your bike is in good

working order and that the chain is freshly oiled. Take your bike to a local cycling shop for a tuneup if necessary. Verify the fit of helmets, especially on children who may have grown since the most recent cycling season.

HORSEBACK RIDINGNature takes on an entirely different look when you are atop a horse. Horseback riding isn’t just for coun-try folk or cowboys, and it can be a great workout as well as a rec-reational retreat. It takes balance, strong legs and quick reflexes to stay in a saddle.Those interested in horseback rid-ing should visit a stable or riding academy nearby. You likely do not need to own a horse of your own, as riding schools and stables will have animals you can work with.Remember to wear the right cloth-ing, including long pants and boots, for riding. A hat can shade you from the overhead sun, while a helmet is adviseable for people new to the sport or those who want added pro-tection. Always arrive early so that you can familiarize yourself with your horse and have him or her get to know you. Approach the horse from the front left side. Horses are prey ani-mals and can be skittish by nature, so a firm, calm greeting can reas-sure the animal.These are just a few of the many outdoor activities people can enjoy when the weather warms up. Try taking exercise routines outdoors, such as running on a path instead of the treadmill. Swimming, walking, gardening, and sports activities are other fun ways to enjoy the great outdoors.

Embrace an active outdoor lifestyle


Ingredients that help fight inflammation

Those outside of the medical pro-fession may consider inflamma-tion a negative thing. However,

inflammation is an attempt by the hu-man body to heal itself. Inflammation that does not overstay its welcome can help protect the body from bacte-rial and viral infections. Inflammation can be poor for health when it is a constant occurrence. Autoimmune diseases often trigger inflammatory responses even when there is no threat of infection, and that can cause the immune system to damage its own tissues. The right diet can help reduce instances of inflam-mation, and the following are some ingredients to consider eating more of to fight symptoms of inflammation.Ginger: Researchers at the Univer-sity of Michigan Medical School found that ginger supplements reduced markers of colon inflammation in a select group of patients. In the study, conducted over a period of 28 days, 30 patients were randomly assigned either two grams of ginger root sup-plements per day or a placebo. After 28 days, patients who had taken the ginger supplements had significant reductions in inflammation. That’s a considerable finding, as colon inflam-mation has been linked to a higher risk of colon cancer.Turmeric: Used primarily for flavor-

ing, turmeric is a spice closely related to ginger and contains polyphenolic compounds known to help in the fight against inflammation. Turmeric can be added to stews and sauces, and some studies have indicated that it can alleviate the pain caused by os-teoarthritis, a potentially painful condi-tion that occurs when the joints’ natu-ral shock absorbers break down.Extra-virgin olive oil: Extra-virgin olive oil is a staple of the Mediterra-nean diet, an approach to eating that emphasizes fish, fruits, vegetables, beans, and whole grains. The Medi-terranean diet can reduce inflamma-tion, and it also has been linked to a lower risk of heart attack and heart disease. It may even help prevent stroke and Alzheimer’s disease.Vegetables: Men and women who eat lots of different vegetables may be less likely to develop inflammation. According to a study by the American Gut Project, people who eat more than 25 species of plants per week have a greater assortment of bacte-ria in their stomachs than those who eat fewer than 10 per week. That’s because the greater variety of pro-duce and legumes helps to increase the amount of healthy bacteria lining human stomachs, and that healthy bacteria helps to reduce instances of inflammation. Omega-3 fatty acids: Omega-3 fatty acids, commonly found in certain types of fish, help suppress cytokines and other inflammatory chemicals. Salmon, herring, sardines, and an-chovies are loaded with omega-3 fatty acids, and eating fish twice a week can not only reduce inflamma-tion but also decrease levels of LDL cholesterol, often referred to as “bad” cholesterol.A certain amount of inflammation is a good thing. But men and women who find themselves routinely battling inflammation may want to make cer-tain dietary changes to counter their inflammation problems.

How to avoid unhealthy habits at the office

Getting up and moving around is key to good health while on the job.

According to the United States Bureau of Labor Statistics, working professionals spend an

average of 8.5 hours per day at work. Many professionals spend much of their time at work sit-ting down in front of a computer, which can be detrimental to long-term health. Staying sedentary for long periods of time can contribute to a host of health ailments, including being overweight and obese. But professionals who work in offices can take various steps to ensure all that time at work is not having an adverse affect on their overall health. Get out of your seat. Modern work-places are built around sitting, so workers must find some time to stand up and stretch. Sitting too long can compromise posture and lead to craning of the neck from looking at the computer screen. Get out of your chair, walk around the office and get the blood moving in your body.Pack your lunch. Bringing lunch to work puts you in greater control over the foods you are eating. You can pack a healthy and diverse selection of foods. Don’t forget to also bring some snacks that offer a healthy mix of protein and carbohydrates to keep your energy levels up. Otherwise, you may succumb to the temptation of the lunchroom snack machine.

Take frequent breaks. Stale air in-side an office environment can make you feel fatigued and less productive. Also, spending too much time behind your desk may contribute to feelings of stress and tension. Use every op-portunity possible to get up and leave your office. Instead of sending an instant message or making a phone call to a coworker, visit him or her in person. Use your lunch hour to get outside instead of eating at your desk. Plan a brief, mid-afternoon walk out-side of your office to clear your mind and get some fresh air.Disinfect surfaces often. Often-times, when one person at the office gets sick, many others soon follow. Colds and the flu can spread rapidly in close quarters. Keep your desk drawer stocked with some alcohol swabs or disinfecting spray and rou-tinely clean your keyboard, mouse, touchscreen, and desk surfaces. You also can wipe off door handles and knobs around the office if you want to be proactive.Rest your eyes. Close your eyes and look away from the computer monitor every 20 minutes. Focusing on objects of varying distances can help keep the eyes strong and reduce fatigue.It’s not difficult to remain healthy at work. Breaks, exercise and watching what you eat can help.


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