Top of the MorningMake morning workouts work for you

Eat, Sleep & Be Healthy Minding Your MindSnack foods that promote better sleep Simple ways to maintain your mental acuity

Angola andEden-North Collins Pennysavers

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April 2015 • Angola and Eden-North Collins Pennysavers 2

• Paul Dippert, MD• Peter McQuiller, MD• Anil Tripathy, MD• Debra Longbine, RPA-C• Ajana Porwal, PA

• PRIMARY CARE• OCCUPATIONAL MEDICINE• URO-GYNECOLOGY

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& CAROTID DOPPLERS

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4535 Southwestern Blvd.Suite 202Hamburg

Dr. Robert LaDuca(716) 662-2595

229 Main St.Hamburg

(716) 649-1342

Angola and Eden-North Collins Pennysavers • April 2015 3

4 Tips to Avoid Throwing Injuries4 Stop Colds Before They Start5 Foods That Pack a Nutritious Punch6 Make Morning Workouts Work For You7 Canalith Repositioning Procedure (CRP) for Positional Vertigo8 The Safe Harbor Chiropractic Experience8 Snack Foods That Promote Better Sleep9 Easy Ways to Get More Youthful Looking Skin9 Yearly Eye Exams Can Reveal More Than Just Vision Trouble10 Simple Ways to Maintain Your Mental Acuity

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April 2015 • Angola and Eden-North Collins Pennysavers 4

(716) 549-1099Serving our Town for

17 YEARS!PHYSICAL REHABILITATION OF

• Total Joint Replacement• Rotator Cuff Repair• Stroke

• Ligament Reconstruction• Neck and Back Pain• Work Injury

We also offer specific programs for:

• Balance and Fall Prevention

Ask your Doctor if you might benefit from a Physical Therapy

Evaluation!

8505 ERIE RD., ANGOLA, NY 14006

Sports Injury

With the upcoming spring baseball season, we physical therapists expect to see a

number of pitching and throwing shoulder injuries among our young athletes. Many throwing athletes have been in hibernation over the winter, and are deconditioned when it comes to throwing a baseball. Consequently, they experience inflammation and pain due to strain of the rotator cuff and other less well known soft tissues around the shoulder. The following are some tips for the pitchers and throwers just coming into the new season:

•Two or 3 weeks before the first practice, work on stretching the muscles and soft tissue around the shoulder, including the neck.

•Again, 2 or 3 weeks before beginning practices, grab some light weights or elastic band and strengthen the rotator cuff. And don’t forget the core.

•Take a week to gradually increase your throwing velocity. Don’t come in on day one trying to throw a 90 mph

fastball. Even if you take the time to warm up properly, the shoulder won’t be able to take the stress.

•If you do have pain, be sure to use ice, and to rest the shoulder. Don’t keep throwing through pain as it will more than likely worsen the pain and prolong your recovery. And definitely get to your doctor. He or she may want to put you on an anti-inflammatory medication, and may refer you to physical therapy.

•Listen to your coaches and athletic trainers!

Shoulder injuries that occur from throwing in baseball can be inconvenient in the short-term, and can cause major problems in the long-term. A short preseason conditioning program focusing on the shoulder girdle can help ensure a full season without injury. It might even help shoulder function well into adulthood. As I’ve said many times before, it’s easier and less costly to prevent an injury than it is to treat it. Good luck!

Tips to avoidthrowing injuriesContributed article by Sean McGarrity

Stop colds before they start

The stuffy nose, aches and pains that often accompany the common cold can leave sufferers

feeling miserable for a week or more. Cold season seems to kick into high gear when the temperatures drop, but this can be the year you don't come down with a case of the sniffles. The following cold prevention tips can increase your chances of making it to spring without losing any days or sleep to the common cold.

· Keep kids clean. School-aged kids tend to carry home lots of germs, so when kids get home after a long day at school, make sure they wash their hands thoroughly and change into fresh outfits. Such precautionary measures can keep colds and other illnesses from running rampant through your house.

· Go outdoors and get some fresh air. It's a myth that cold air will bring on a cold. In reality, being outside instead of congregating indoors with other sick people may decrease your risk

of getting a cold. Don't be afraid to go outside when the temperatures drop for fear of getting sick. Fresh air and exercise can be good for you.

· Drink plenty of fluids. Keeping your body hydrated will help flush toxins out of your body, strengthening your immune system and making it more capable of fending off colds.

· Keep your distance. Did you know the cold virus can be shot up to three feet away when someone sneezes? The virus travels on the small droplets of saliva and mucus that get propelled from the nose and mouth of a sick individual. If you know someone is sick, stay as far away as possible and wash your hands frequently, paying special attention to your fingertips.

· Wipe down surfaces. The cold virus can live on surfaces for up to 24 hours. That means a sick person can easily transfer a virus by touching a computer keyboard or remote control he or she shares with others. Use disinfecting

wipes or warm, soapy water to clean off doorknobs, telephones, light switches, cabinet handles, and anything that is frequently touched around a home or business.

· Let it out gently. Blowing your nose forcefully or pinching your nose to hold back sneezes can irritate nasal passageways and make them more vulnerable to infection.

· Avoid touching your eyes, nose and mouth. If you are well, keep your hands away from your mouth, nose and eyes. Viruses are especially good at entering the body through the mucus membranes located in these areas of the body. A combination of frequent handwashing and avoiding touching your face can keep colds at bay.

· Maintain your exercise routine. Regular exercise can boost the body's immune system and help it to fend off foreign invaders, including the cold virus. A recent study found that taking

vitamin C in addition to daily exercise can reduce your risk of cold and cut the duration of the cold should you get one. Before taking any supplements, speak with your doctor to make sure they won't interact negatively with other medications.

· Recognize that antibiotics are not the answer. Antibiotics are only effective at treating bacterial infections, not viruses, which means they are ineffective at fighting the cold virus.

· If you do get sick, play it smart. Should you succumb to a cold in spite of your best efforts, steer clear of others so you are not spreading the virus. Rest and fuel your body with healthy foods and beverages. There's no need to visit a doctor for a cold unless you have a fever after several days of being sick. Colds normally last between seven and 10 days. If your symptoms do not improve or if they seem to be worsening, visit your doctor.

Angola and Eden-North Collins Pennysavers • April 2015 5

A healthy diet is essential to long-term health. When coupled with routine exercise, healthy

diets can be an effective way for men and women to reduce their risk of contracting a variety of diseases, not to mention the positive impact that such a healthy lifestyle can have on an individual's quality of life. The following are a handful of easily found foods that pack a nutritious punch.

•Whole wheat and multigrain pasta: Once difficult to find, these low-calorie alternatives to traditional pastas are now available in many large chain grocery stores as well as organic marketplaces. That's good news, as a typical two-ounce serving of whole wheat or multigrain pasta typically includes about seven grams of protein and six grams of fiber.

•Nonfat Greek yogurt: Nonfat Greek yogurt is a great low-calorie source of protein, making it a great snack option for men and women who want a snack that can boost their afternoon energy levels without compromising their waistlines. Single serving containers of Greek yogurt tend to be right around six ounces, and that six ounces can include 120 grams of protein or more.

•Russet potatoes: If baked potatoes are a side dish you typically only enjoy in restaurants, you might want to consider eating more of them at home. One medium-sized Russet potato is roughly 170 calories and includes three grams of fiber, five

Foods that pack a nutritious punch

grams of protein and 25 percent of your daily recommended dosage of potassium. Russet potatoes also are high in vitamin C and iron.

•Fresh spinach: Popeye was on to something, as a four cup serving of fresh bagged spinach is just 20 calories and loaded with vitamins and nutrients. Just one serving of fresh bagged spinach can provide 160 percent of the recommended daily value of vitamin A and 40 percent of the daily value of vitamin C. Spinach is also a great source of folic acid, which can help prevent heart disease, stroke and certain types of cancer.

•Dried lentils: Dried lentils make great additions to salads, soups and stews and pack a nutritious punch despite their relatively small serving size. A single serving of dried lentils is 1/4 cup, and that serving includes 10 grams of protein and 11 grams of fiber.

•Brown rice: A single 1/4 cup serving of brown rice has roughly 20 less calories than a similar serving of traditional white rice, and brown rice is also a much greater source of dietary fiber (1.8 grams) than white rice (0.4 grams). Brown rice also is rich in selenium, which can reduce a person's risk of developing arthritis, certain cancers and heart disease.

Accepting New Clients and Insurance

Christina Lowman RDN CDN

Did you know?Consuming excessive amounts of sodium not only affects your health but also may affect your appearance. A diet that's rich in sodium has long been linked to a host of health problems, including high blood pressure, stroke, kidney disease, and stomach cancer.

April 2015 • Angola and Eden-North Collins Pennysavers 6

Many men and women struggle to find time to exercise. If hectic schedules dominated by professional and

personal commitments have made it difficult to make exercise part of your daily routine, you might want to consider skipping the snooze button so you can work out in the early morning hours.

Early morning workouts have their ups and downs. Glucose levels in the body tend to be low in the morning, when many people wake up with a relatively empty stomach. Low blood glucose levels can cause feelings of nausea and weakness and possibly make you feel faint. In addition, since you likely aren't moving much while you're asleep, your joints and muscles are likely less mobile early in the morning than they are in the evening, which can make morning workouts difficult and, if you don't allow yourself more time to warm up, put your body at greater risk of injury. But morning workouts also can energize you throughout the day, and many people find it easier to consistently exercise in the early mornings than at night, when distractions or long days at the office can affect your motivation to workout.

Early morning exercise routines can be difficult to adjust to, but there are some ways to make the adjustment to such regimens go more smoothly.

· Make sleep a priority. Prioritizing sleep makes it easier to get out of bed in the morn-ing, when you will face the daily temptation to hit the snooze button and roll over. But if you aren't sleep deprived, you will find it easier to skip the snooze phase of your morning routine and get right out of bed. Skip the late night talk shows and call it a night earlier, making sure you get between seven and eight hours of sleep each night. Once you establish a new sleep schedule, you will find it easier and easier to get up and hit the gym in the morning.

· Designate more time to warm up. Early morning workout routines require athletes

to warm up more than they would when exercising at other times of the day. As previ-ously noted, your body is perhaps at its least mobile right when you get out of bed, so set aside more time to warm up when you work-out in the mornings. Five to 10 minutes of light cardiovascular exercise before you begin your workout can be enough to increase your body temperature and loosen your body up so it's ready for exercise.

· Don't go it alone. The buddy system is effec-tive for many people regardless of when they exercise, but it can be especially beneficial for men and women who want to start working out in the morning. If someone is waiting for you at the gym or if your significant other is up and ready to go, you're far less likely to skip a morning workout than you would be if you are going it alone.

· Eat at your own discretion. Some people simply cannot eat before a workout, while others find working out on an empty stomach makes them faint and weak. The problem many people who work out in the early morn-ing encounter with regard to eating before their workouts is they simply don't have the time to eat and afford their body enough time to turn that meal or snack into fuel that will benefit their workout. A study published in the Journal of Applied Physiology found that eat-ing a meal 45 minutes before a moderate-in-tensity workout enhances exercise capability. But morning exercise enthusiasts typically find they do not have that spare 45 minutes to wait around while their bodies absorb a meal. Eating healthy before exercise, and giv-ing your body adequate time to absorb that meal, can definitely fuel your workout. But if that 45 minutes ultimately compromises your ability to workout, you may want to have a glass of orange juice or a drink that contains carbohydrates soyour body has some fuel as you exercise.

Many adults find that mornings are the only times they can consistently exercise. Adjust-ing to such a routine can be difficult, but there are some ways to make that adjustment easier.

Make morning workouts work for you

Janell Dutchess716.725.5107 • jdutch.myitworks.com

Dr. Andrea L. Herold

549-1999905 Lake St.

Angola, NY 14006

Call today to schedule your appointment!

Accepting Most Insurance

Angola and Eden-North Collins Pennysavers • April 2015 7

Benign paroxysmal positional vertigo (BPPV), also known as positional vertigo, is a common condition that

can cause very uncomfortable symptoms. Patients often experience a spinning sensation (vertigo) when they roll over in bed, bend down to pick something off the floor, tip their head back or turn their head quickly either right or left. The spinning sensation typically lasts only a matter of seconds and can be accompanied by nausea, vomiting and loss of balance. Loss of balance can lead to falls, broken bones and other injuries.

Physicians diagnose positional vertigo using a simple clinical test known as the Dix-Hall-pike maneuver. The test involves turning the patient’s head to one side and allowing the patient’s head to hang over the edge of the examination table. A positive test is one that elicits vertigo. The test allows the physician to confirm a suspected diagnosis of positional vertigo, to determine which ear is affected, and to determine which semicircular canal in the inner ear is affected.

The inner ear is consists of two compo-nents – the cochlea, which is responsible for hearing, and the three semicircular canals (anterior, horizontal and posterior) which are involved in maintaining balance. The three semicircular canals, also known as the labyrinth, are filled with fluid. When a person turns his head, the fluid moves and bends very sensitive hair cells located in the semicir-cular canals. This provides information to the brain about head movement.

Positional vertigo is caused by loose debris, calcium carbonate crystals/particles known

as canaliths, in one of semicircular canals – usually the posterior semicircular canal. When a person turns his head, these small rock-like particles roll over the sensitive hair cells and cause the person to experience a spinning sensation.

Positional vertigo can be caused by age and degenerative changes in the labyrinth or can occur as a result of head trauma.

Fortunately, positional vertigo is easily treat-able. The canalith repositioning procedure, as the name implies, involves turning the head so as to move the canaliths out of the semicircular canal into a middle area (the utricle) where they will not cause vertigo. Over the course of about six months, the canaliths will dissolve or be reabsorbed by other structures in the utricle.

The canalith repositioning procedure has a success rate of about 80%., meaning that 80% of the time the procedure resolves positional vertigo. The recurrence rate for positional vertigo is about 25% for the first year and 44% for the second year – i.e. more particles can dislodge and roll into the semi-circular canal. If positional vertigo recurs, the procedure can be repeated. Patients can also be taught to perform the procedure themselves after initial diagnosis.

CRP is simple, painless, cost-effective and has a very high success rate. No expensive tests or medications are needed.

Dr. Huntoon runs a third-party-free neurology practice in Derby, New York – www.PrivateNeurology.com

Canalith Repositioning Procedure (CRP) for Positional VertigoContributed article by Lawrence R. Huntoon, M.D., Ph.D., F.A.A.N.

PRIVATENEUROLOGY

www.PrivateNeurolgy.comLawrence R. Huntoon, MD., Ph.D.,

(Local Eden Physician)Highland Glen, Suite 6

7008 Erie Rd., Derby, NY627-7759

www.PrivateNeurology.comLarry Huntoon, M.D., Ph.D., F.A.A.N.

Board-Certified Neurologist

Do You Suffer From Vertigo? Do you experience a spinning sensation that lasts for a number of seconds when you roll over in bed, get out of bed, when you bend down to put on your shoes, or when you tip your head back to look upward? If so, then you may have benign paroxysmal positional vertigo (BPPV), also known as positional vertigo. Patients who have positional vertigo may benefit by treatment known as the canalith repositioning procedure (CRP). The procedure takes only a few minutes, and studies have shown that it is effective about 80% of the time in completely resolving positional vertigo.

The cost of CRP is only $20 If you would like to schedule a CRP diagnostic/treatment session, call our office at 627-7759For more information about positional vertigo or other services we offer, please visit our website. All fees are posted on our website.

ACCEPTING NEW PATIENTSNo Referral NeededNo Insurance Coverage NeededAppointments Made On A Timely BasisNo Rushed Office VisitsAfordable Fees-No guessing- All fees are posted on our websiteBoard Certified Neurologist

A Third-Party-Free Medical PracticeFor More Information Please Visit Our Website www.PrivateNeurology.com

Though laughter is often referred to as "the best medicine," no definitive study has been conducted to determine the effects of laughter on overall human health, leaving open the possibility that maintaining a good sense of humor and a positive attitude are just as important, if not more important, than finding time to laugh each day. But even if laughter is not medicinal, its benefits can mimic those of exercise. When a person laughs, his or her pulse and blood pressure increase, and people tend to breathe faster when they laugh. Faster breathing sends more oxygen to the tissues, which can help the heart and lungs work more efficiently. In addition, a Vanderbilt University study found that between 10 and 15 minutes of laughter can burn as many as 50 calories. Finding time to laugh may also indirectly improve the body's immune system response, as studies have suggested that infection-fighting antibodies might be more abundant in people who can use humor to combat stress.

Did you know?

April 2015 • Angola and Eden-North Collins Pennysavers 8

When you arrive at Safe Harbor Chiropractic, it feels as if you’ve walked into someone’s living room.

It’s very warm and inviting as our reception team greets you. The office has a lot has to offer! You will experience an office that focuses on the whole body. Several tools are used in the office to measure the stress on your nerve system. Stress builds on our nerves and if not released eventually causes a decreased quality of life.

After you receive your assessment, you will receive your baseline numbers and goals to reach. One of these numbers is a stress score. The goal is to be below 70, however, many patients come into the office with a baseline stress score of 300 or higher. We are with you every step of the way, giving you a positive perspective and a solid plan to work toward the goals set by both doctor and patient. We take the time to explain that severe nerve stress can affect issues in the body such as blood flow, muscle function and optimal organ function. Patients often think it is strange that issues such as indiges-tion, interrupted sleep, allergies, inflammation and blood pressure can be related to the spine. Once patients see how each nerve is connected to a different part of the body, they

The Safe Harbor Chiropractic ExperienceContributed article by Safe Harbor Chiropractic

realize that their body’s ability to heal itself is based on a healthy working nerve system. Subsequent visits with Dr. Chwojdak include exploring positional stress. The advanced chiropractic care here includes putting your body in the position of stress to find where the tension is being held to correct it.

We celebrate along with the patient when they reach a goal by ringing the miracle chimes! Patients have reported increases in ranges of motion in the neck, back or joints, less muscle tension, over all feelings of well-ness, increased feelings of relaxation, less anxiety, decreased blood pressure, improved immune system function and decreased allergies to name a few.

Treatment at Safe Harbor Chiropractic, PC is a great addition to your health and wellness goals. Patients are able to enjoy a quality of life that was previously taken away. Call Safe Harbor Chiropractic, PC at 716.648.7613 or visit our web: safeharborchiropractic.com to begin getting your life back.

(Any treatments provided at SHC, are not intended to treat symptoms or disease but to enhance your body's ability to heal itself)

Dr. Kelly ChwojdakChiropractor

Safeharbor98@yahoo.comsafeharborchiropractic.com

Phone: 716.648.7613Fax: 716.648.7631

4390 Quinby Dr., Ste. G, Hamburg, NY 14075

If you’re receiving care ... but not results, it’s time to call

Safe HarborChiropractic, P.C.

According to the National Sleep Foundation, changes in sleep patterns are a part of the aging process. Many

people experience difficulty falling asleep and then staying asleep as they age, and that difficulty can make men and women over 50 feel more tired during the day.

But even though difficulty sleeping may be a part of aging, that does not mean men and women over 50 cannot take steps to improve their sleeping patterns. For example, certain snack foods may help to improve quality of sleep, especially when these foods replace less healthy snacking options. While men and women over 50 should always consult with their physicians before making any changes to their diets, the AARP notes that the follow-ing are a handful of snack foods that promote better sleep.

· Almonds: Magnesium is a mineral with mus-cle-relaxing properties, and almonds contain enough magnesium to help men and women get a better night's sleep. A small amount of almonds before bed might be enough to make falling and staying asleep easier.

· Bananas: Much like almonds, bananas provide a substantial amount of magne-sium. Bananas also contain the amino acid tryptophan, which many people associate with Thanksgiving turkey. While tryptophan might be most often associated with the sleepiness people feel after eating a holiday meal, it also has been linked to better sleep quality, so a banana shortly before bed might be just what you need to fall and stay asleep.

· Cheese and crackers: One more traditional snack may just help you get a better night's

sleep. Cheese and crackers contain trypto-phan and carbohydrates, which can induce a better night's sleep and help you fall asleep sooner.

· Cherries: Cherries contain the sleep hormone melatonin, and the AARP notes that recent studies indicated that participants who drank tart cherry juice on a daily basis fell asleep more quickly and slept longer and better than participants who did not.

· Hummus: The primary ingredient in hummus is chickpeas, which are loaded with tryptophan, folate and vitamin B6. Folate has proven especially beneficial to older men and women who need help regulating their sleep patterns, while vitamin B6 helps the body regulate its clock.

· Peanut butter: Peanut butter is another snacking item loaded with tryptophan. Spread some peanut butter on a carbohydrate, whether it's a slice of toast or some crackers, before going to bed, and you may enjoy a better, longer sleep.

· Walnuts: Like cherries, walnuts contain melatonin, which can contribute to a longer, more restful night's sleep. Walnuts also can help regulate stress, which is a leading cause of sleeping difficulty.

Many men and women experience difficulty sleeping as they age. But the right foods may just help combat such problems and help men and women get a more adequate night's sleep.

Snack foods that promote better sleep

Angola and Eden-North Collins Pennysavers • April 2015 9

Few people would pass up the opportunity to look younger. But men and women who want to look a little

more like their younger selves without resorting to surgery can still have younger, healthier-looking skin without going under the knife. The following are a handful of natural ways to keep skin vibrant and youthful.

· Quit smoking. Quitting smoking can add years to your life and improve your appear-ance. Smoking damages collagen and elastin in the skin, which are the substances that help keep skin flexible and firm. Also, smoking decreases blood flow to the skin and makes it difficult for it to receive enough oxygen to stay healthy. The act of smoking also can contribute to older-looking skin. Pursing the lips to draw on a cigarette, as well as squinting to avoid smoke in the eyes can lead to the formation of wrinkles on the face.

· Steer clear of the sun. Excessive exposure to ultraviolet light damages the skin and can cause it to age prematurely. Also, inadvertent UV exposure, which can happen when running errands or sitting in front of an open window, also can affect the skin. Sun exposure is the top cause of uneven skin tone and dark spots. Always wear sunscreen to protect the skin from the sun. Applying sunscreen should become as automatic as brushing your teeth each day.· Drink more water. A dehydrated body will divert water to the organs that need it the most, including the liver and heart. When that happens, skin pays the price by not receiving adequate hydration for skin cell renewal. By drinking the recommended six to eight glasses of water per day, you can ensure your body is getting the fluids it needs to fuel natural functions, including skin cell production.· Exercise. By working out you'll promote good cardiovascular health, which in turn will deliver blood flow and nutrients to the surface of your skin. Skin cells are pushed to the surface of the skin, helping to create a younger appearance and glow. Exercise also can help banish stress, which can contribute to an older appearance and frown.

· Avoid alcohol. Drinking alcohol in excess can damage blood vessels over time. This can cause burst capillaries at the surface of the skin, which are highly visible. Drinking also may lead to flushing, which can affect appearance. People who have damaged their livers from drinking too much or abusing

Easy ways to get more youthful-looking skin

medication may develop jaundice, a medical condition characterized by a yellowing of the skin.· Avoid stressful situations. It's impossible to avoid all the stressors in life, but taking steps to reduce stress can improve your psycho-logical outlook and appearance. Stress can lessen your body's ability to function prop-erly, and that can affect the appearance of your skin. Stress-related insomnia can lead to undereye bags and a tired appearance. And according to the Archives of Derma-tology, stress can increase your risk of skin diseases and may cause wounds to take longer to heal.· Eat a healthy diet. Your skin is the largest organ in your body, and it makes sense that healthy foods will benefit the skin. Omega-3 fatty acids found in walnuts, flax and fish

Get wise to age-fighting.

Kristen BiondiIndependent Beauty Consultantkristenbiondi@marykay.com(716) 949-4958

Think fine lines should be quoted - not appear on your face? A simple and effective daily program with TimeWise skin care can help reduce the appearance of fine lines and wrinkles. So skin looks firmer. And feels softer. In 30 days, see a younger-looking you! Contact me to experience TimeWise for yourself.

oil are important for skin health because they support healthy cell membranes. Antioxidants like vitamins A and C also are beneficial because they fight the effects of cell oxidation and combat free radicals that can lead to illness.· Take care of your skin at night. Moisturizers and serums with concentrated blends of vitamins, antioxidants and botanicals are most effective at night. That's because, when applied at night, such products are in contact with the skin for several hours without being wiped off. Just be sure to apply any products to clean skin for maximum effect. A derma-tologist can recommend the right products for your skin type.There are various ways to get more youth-ful-looking skin, many of which can benefit the rest of your body as well.

HARRITY OPTICAL& EYE CENTER

More evidence points to the importance of routine eye exams, not only to pinpoint potential conditions of the

eye, but also to serve as windows to diseases that affect the entire body. Now more than ever it is essential to make and keep annual eye exams, as they can help to reveal the first signs of serious ailments.

Doctors from around the world say dozens of diseases - from certain cancers to arthritis to high blood pressure - can show symptoms in the eye. Under the watchful and knowing gaze of an eyecare professional, individuals can get early diagnosis and begin treatment promptly.

According to Dr. Roy Chuck, chair of the Department of Ophthalmology and Visual Sci-ences at Albert Einstein College of Medicine and Montefiore Medical Center, there are

many systemic diseases that can be seen in the eye. In addition to the conditions men-tioned, jaundice can indicate liver disease while retinal detachment and bleeding in new blood vessels may indicate hypertension. By looking at the color of the cornea, some doc-tors can tell if a patient has elevated levels of cholesterol. Many people have had their eye doctors be the first healthcare professional to detect the presence of their diabetes.

If an ophthalmologist suspects an underlying medical condition, he or she will likely refer men and women to their primary care doctors for a more thorough examination.

Going to the eye doctor can do more than ensure your vision is sharp. It's a life-saving decision for many people who have major health conditions diagnosed through the eyes.

Yearly eye exams can reveal more than just vision trouble

April 2015 • Angola and Eden-North Collins Pennysavers10

Many people know that a combination of a healthy diet and routine exercise is the best way to maintain their

physical health. But what about mental well-being? Memory lapses are often assumed to be an accepted side effect of aging, but such an assumption is incorrect, as there are many steps men and women can take to maintain their mental acuity well into their golden years.

· Find time for cardiovascular exercise. Cardiovascular exercise can help men and women maintain healthy weights and reduce their risk for potentially deadly ailments like diabetes and heart disease. But cardiovas-cular exercise also can boost brain power. Cardiovascular exercise pumps oxygen-rich blood to the brain, and that blood contains glucose that can fuel brain cells. Cardio-vascular exercise also strengthens blood vessels, which can help prevent potentially devastating diseases, such as stroke, that can have a lasting and negative impact on cognitive function.

· Find time for friends and family. Many people need no reason to socialize, but those that do can now cite boosting brain function as a great reason to get together with family and friends. Routine socialization can keep a brain sharp by reducing its levels of cortisol, a potentially destructive hormone brought on by stress. Researchers also believe that routine

interaction with other people stimulates struc-tures in the brain's frontal lobe that are likely responsible for planning, decision making and response control.

· Squeeze in a nap every so often. Naps can have a reenergizing effect on men and women, but a study from German research-ers also found that naps also can improve memory. In the study, researchers divided participants into three groups: people who would stay awake for 60 minutes; people who would sleep for six minutes; and people who would sleep for 30 to 45 minutes. After the hour was up, participants were given a word recall test, and those who slept performed better on the test than those who hadn't. But the development that was perhaps most interesting was that those who slept for just six minutes performed just as well on the test as those who slept for far longer, leading researchers to suggest that men and women need not take long naps to improve their memories.

· Include fish in your diet. A study from researchers at Chicago's Rush University Medical Center found that people who eat fish once per week have a 60 percent lower risk of developing Alzheimer's disease than those who do not include fish in their weekly diets. Researchers credit this lower risk to DHA, an omega-3 fatty acid that is found in both the brain and in fish such as salmon and tuna.

Simple ways to maintain your mental acuity Makes: 4 servings

Active Time: 20 minutes

Total Time: 40 minutes

INGREDIENTS1 scallion, minced2 tablespoons reduced-sodium soy sauce1 tablespoon rice vinegar1 tablespoon honey1 teaspoon minced fresh ginger1 pound center-cut salmon fillet, skinned (see Tip) and cut into 4 portions1 teaspoon toasted sesame seeds, (see Tip)

PREPARATIONWhisk scallion, soy sauce, vinegar, honey and ginger in a medium bowl until the honey is dissolved. Place salmon in a sealable plastic bag, add 3 tablespoons of the sauce and refrigerate; let marinate for 15 min-utes. Reserve the remaining sauce.Preheat broiler. Line a small baking pan with foil and coat with cooking spray.Transfer the salmon to the pan, skinned-side down. (Discard the marinade.) Broil the salmon 4 to 6 inches from the heat source until cooked through, 6 to 10 minutes. Drizzle with the reserved sauce and garnish with sesame seeds.

TIPS & NOTESHow to skin a salmon fillet: Place skin-side down. Starting at the tail end, slip a long knife between the fish flesh and the skin, holding down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.To toast sesame seeds, heat a small dry skillet over low heat. Add seeds and stir constantly, until gold-en and fragrant, about 2 minutes. Transfer to a small bowl and let cool.

NUTRITIONPer serving: 234 calories; 13 g fat (3 g sat, 5 g mono); 67 mg cholesterol; 6 g carbohydrates; 4 g added sug-ars; 23 g protein; 0 g fiber; 335 mg sodium; 444 mg potassium.

Nutrition Bonus: Selenium (60% daily value), excellent source of omega-3s.

Carbohydrate Servings: 1/2

Exchanges: 3 lean meat, 1/2 other carbohydrate

Honey-Soy Broiled Salmon

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Angola and Eden-North Collins Pennysavers • April 2015 11

You Have a Choice For Your Heart CareNEW CARDIOLOGY

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