vitality summer 2015

Inside…

VVVVVitalititalititalititalititalityyyyyHealth & Wellness

August, 2015

Get vibrant skin

Clean eating

Yoga poses

Healthy offi ce habits

Protect your vision

Affects of stress

Seasonal allergies

Meditation benefi ts

Help for caregivers

2 August 2015 Vitality

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August 2015 Vitality 3

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Vitality

Unless otherwise stated, articles arefrom Metro Creative Graphics.

Take back your downtimePage 4

What is clean eating?Page 12

Finding time for exercisePage 6

Lifestyle can reduce cancer riskPage 8

How to avoid unhealthy habits at the offi cePage 13

How stress can affect your healthPage 18

The health benefi ts of meditationPage 19

Noexcuses about workingoutPage 14

Table ofcontents

Compass Care Management.............................23Elmwood Assisted Living & Skilled Care..........19Evola, D.D.S., John...........................................17Genoa Retirement Village...................................9Kingston Residence of Perrysburg.....................19Mercy Health........................................................2Orchard Villa Health Services..............................5Oregon Senior Center..........................................9Otterbein Portage Valley..................................24Parkcliffe at Home.............................................22Riverview Healthcare Campus...........................11Shawn Thompson DDS.......................................7Snap Fitness......................................................13Wood County Committee on Aging.....................4

Vitality Directory Index


Many working professionals have hectic schedules. Perhaps due to technology that now allows men and women to stay connected to the offi ce no matter where they might be, a great number of men and women now ex-ceed the traditional full-time employ-ment standard of 40 hours per week. In fact, data from the 2013 and 2014 Gallup Work and Education polls indi-cates that adults employed full time in the United States work an average of 47 hours per week, almost an entire extra workday. Some working professionals have little recourse with regard to reducing the number of hours they work each week. But those who fi nd themselves unknowingly working extra hours, whether it’s by checking work emails at home or answering business calls even after leaving the offi ce, can take steps to regain their downtime for themselves.

• Schedule activities during be-fore or after offi ce hours. Men and women who want to take back their downtime may benefi t if they start to schedule activities during those hours that aren’t meant to be spent at the of-fi ce. Rather than planning on going to the gym, plans that can easily fall apart if a particularly diffi cult project lands on your desk, schedule sessions with a physical trainer or sign up for classes with a friend or family member. You will be less likely to work during your downtime if you have already paid for a training session or class or have scheduled a dinner date or another activity with a loved one. Especially busy professionals can plan activities for one or two weeknights per week so they know they are leaving the offi ce on time no less than 20 percent of the time. • Encourage team-building activi-ties with coworkers. One way to en-sure you get out of the offi ce on time

Time to take back your downtime

is to promote team-building activities with your coworkers. Propose a com-pany softball team or encourage your bosses to sponsor a company bowl-ing team. Such activities can create stronger bonds between you and your coworkers, and they also ensure all of you get out of the offi ce on time at least once per week. While you won’t necessarily avoid talking about work, you will be out of the offi ce and having fun while you relax rather than sitting at your desk and burning the midnight oil. • Turn off your devices.Professionals who own smartphones or tablets can now check work emails or monitor work projects whether they’re sitting in their offi ces or lounging on the couch at home with their fami-

lies. Working men and women look-ing to work less during their downtime should consider turning off those de-vices that keep them connected to their offi ces. This may be more diffi cult than you think, as a 2013 survey conducted by Opinion Matters on behalf of GFI Software found that 39 percent of par-ticipants acknowledged checking work emails outside of standard work hours, while a whopping 81 percent of the more than 500 respondents said they check their work email on weekends. Men and women who want to regain their downtime for themselves can try turning off their devices upon leaving the offi ce, resisting the temptation to check work emails on nights and week-ends.

Working professionals looking to spend less of their downtime working can avoid checking work emails after leaving their offi ces for the day.

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“ “

But you don’t need a gym

membership to live a healthy

lifestyle.

Diet and exercise are essential components of a healthy lifestyle. While even the busiest men and wom-en can find ways to eat healthy, finding time to exercise can be more difficult. According to the President’s Council on Fitness, Sports & Nutrition, regular physical activity can prevent chronic diseases like heart disease, cancer and stroke, which are the three leading causes of health-related death in the United States. In addition, men and women who are not physically ac-tive are at greater risk for developing type 2 diabetes. Regular exercise helps people control their weight while pro-moting bone, muscle and joint health. While the benefits of regular ex-ercise are substantial, finding the time for daily exercise is not always so easy. The following are a handful of strate-gies men and women can employ as they attempt to make more time in their days to exercise. •Reexamine your free time. Few

Find time for exerciseadults, and especially those juggling families and careers, have an abun-dance of free time. But reexamining the ways you are spending your free time may help you uncover some moments for daily exercise. The Council on Fitness, Sports & Nutrition notes that adults between the ages of 18 and 64 need at least two and a half hours each week of moderate-intensity aerobic ac-tivity. While that may seem like a lot, it’s only slightly more than 20 minutes per day. It helps to supplement such aerobic activity with some strength-training activities at least two days per week. Try waking up 20 to 30 minutes earlier each day, using that time to hit the treadmill or jog around the neigh-borhood. You likely won’t be affected by waking up earlier, and you won’t need to alter your existing schedule for the rest of the day, either. If mornings aren’t your thing, make better use of your lunch hour, going for a jog or vis-iting your company’s exercise facilities

if that option is available to you. • Work while you exercise.

Technology has made it easier than ever before to stay connected to the of-fice even when you are nowhere near your desk. Men and women who can’t seem to find time to exercise often cite the demands of their job as the pri-mary reason behind their inactivity, but those same individuals can use the technology at their disposal, be it smartphones that allow them keep track of work emails or tablets that make it possible to connect remotely to office servers, to work while they exer-cise. Bring your smartphone or tablet with you when you work out on the el-liptical or jog on the treadmill. •Reduce your sedentary time. A 2008 study from Australian researchers found that people who regularly break up their sedentary time, including the hours they sit behind their desk at the office, with movement had healthier waist circumferences, body mass in-dexes and triglycerides than those who did not. While hourly breaks to walk around the office might not seem like exercise, such breaks can benefit your long-term health. •Get creative. Many people asso-ciate daily exercise with private gyms, and while gyms can serve as excel-lent motivators and great places to get full-body workouts, time involved in driving to and from the gym can make it difficult to commit to gym mem-berships. But you don’t need a gym membership to live a healthy lifestyle. When possible, take the stairs instead of an elevator and park further away from your office door so you get a small cardiovascular workout on your way into and out of the office. Rather than retiring to the couch after dinner, walk or bike around your neighborhood. Such simple gestures may seem insig-nificant, but the more creative ways you find to exercise each day, the more beneficial such efforts become. While there is no way to create more time in the day, men and women can employ several strategies to make more time for daily exercise.

Taking the dog for a walk rather than spending time on the couch is one creative way to find more time for exercise.


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In its 2014 World Cancer Report, the World Health Organization stat-ed that cancer is the leading cause of death across the globe, causing roughly 8.2 million deaths in 2012 alone. A ge-neric term for a large group of diseases that can affect any part of the body, cancer is characterized by the rapid creation of abnormal cells that grow beyond their usual boundaries. These abnormal cells can then invade adjoin-ing parts of the body and may even spread to other organs.

Pinpointing the precise cause of a particular instance of cancer is dif-ficult, but researchers have linked certain lifestyle choices with higher incidences of cancer. While there’s no guarantee a person who makes only healthy lifestyle choices will live life cancer-free, making the right choices can greatly reduce a person’s risk of developing this potentially devastating disease. • Avoid tobacco. Tobacco is bad for you and the people around you, according to various studies that have linked smoking to several forms of cancer. Such studies have discovered a link between tobacco and cancers of the lung, bladder, cervix, and kid-ney, while chewing tobacco has been linked to pancreatic cancer and cancer

Lifestyle choices can reduce cancer risk

of the oral cavity. Secondhand smoke also can increase the cancer risk for those around you, including your chil-dren. Studies from the United States Department of Health and Human Services and the National Cancer Institute found that 69 of the toxic chemicals in secondhand smoke cause cancer. • Eat smaller portions. High-calorie diets can increase your risk of being overweight or obese, which the NCI has linked with cancers of the esophagus, pancreas, colon and rec-tum, breast, and kidney, among others.

• When consuming alcohol, do so in moderation. If you like to con-sume alcohol, it’s best to do so only in moderation. The National Toxicology Program of the DHHS lists consump-tion of alcohol as a known human car-cinogen, noting that the more alcohol a person drinks regularly over time the higher his or her risk of developing an alcohol-associated cancer becomes. Alcohol consumption has been linked to head and neck cancer, esophageal cancer, liver cancer, and breast cancer. • Protect your skin from the sun and UV radiation. The American Cancer Society notes that excessive ex-posure to UV radiation from sunlight or tanning beds and lamps is a signifi-cant risk factor for skin cancer. Avoid the sun when UV rays are at their strongest, typically in midday between the hours of 10 a.m. and 4 p.m. If you must be outdoors during these times, stay in the shade and generously ap-ply sunscreen, reapplying frequently. Tanning beds may seem like a safe al-ternative to natural sunlight, but such beds can be just as harmful. Making certain healthy lifestyle choices may not guarantee you stay cancer-free, but such choices can great-ly reduce your risk of developing vari-ous forms of cancer.

Applying sunscreen is one way men, women and children can effectively reduce their risk for developing cancer.

“ “

...making the right choices can greatly reduce a person’s risk of developing this

potentially devas-tating disease.


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Vitality BriefsStop a cold The stuffy nose, aches and pains that often accom-pany the common cold can leave sufferers feeling miser-able 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 fol-lowing 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 thor-oughly and change into fresh outfits. • Go outdoors and getsome fresh air. It’s a myth that cold air will bring on a cold. In reality, being outside instead of congregating in-doors with other sick people may decrease your risk of get-ting a cold. Don’t be afraid to go outside when the tempera-tures drop for fear of getting sick. Fresh air and exercise can be good for you. •Drinkplentyoffluids.Keepingyourbodyhydratedwill 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 sneez-es? 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, pay-ing special attention to your fingertips. • Wipe down surfaces.The cold virus can live on surfaces for up to 24 hours. A sick person can easily trans-fer a virus by touching a com-puter or remote control they share with others.

Keep athletes safe More American chil-dren are competing in sports than ever before. Sports help children and adolescents keep their bodies fit and feel good about themselves. The American Academy of Pediatrics offers these injury prevention tips that can help parents promote a safe, op-timal sports experience for their child. • Take time off. Plan to have at least 1 day off per week from a particular sport to allow the body to recover. Wear the right gear. Players should wear appropriate and properly fitting protec-tive equipment such as pads (neck, shoulder, elbow, chest, knee, shin), helmets, mouth-pieces, face guards, protec-tive cups, and/or eyewear. Young athletes should not assume that protective gear will protect them from per-forming more dangerous or risky activities. • Strengthen muscles. Conditioning exercises dur-ing practice strengthen mus-cles used in play. Increase flexibility. Stretching exer-cises before and after games or practice can increase flex-ibility. Stretching should also be incorporated into a daily fitness plan. • Use the proper tech-nique. This should be rein-forced during the playing season. • Take breaks. Rest pe-riods during practice and games can reduce injuries and prevent heat illness. • Play safe. Strict rules against headfirst sliding (baseball and softball), and spearing (football) should be enforced. • Stop the activity if there is pain. • Avoid heat injury bydrinking plenty of fluids be-fore, during and after exer-cise or play; decrease or stop practices or competitions during high heat/humidity periods; wear light clothing.

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No Bones About It.

by Ken ChisholmRN; BS; CNOR; CRNFA; OPA

CounselingCorner

The

In a day and age where our work life has all but totally taken over our existence, and “free” or “down” time is almost impossible to find, if one were to tell you that a mere half hour (yep just 30 minutes) per day of an almost-forgotten exercise can help you get and stay healthy? Well listen up. A lot of studies have been conduct-ed on the health benefits of an often-disregarded exercise, one which virtu-ally everyone can indulge in – walking. It seems there are rather notable benefits to walking, as little as 30 min-utes per day, for those able to carve out that little morsel of time. A study conducted by Duke University in 2004 found that people who walked 30 minutes a day or 12 miles a week at 40-55 percent maxi-mum heart rate (a reasonable but not over-exerting pace) lost 1 percent of body weight, 1.6 percent of waist mea-surement and 2 percent of body fat and gained 0.7 percent lean muscle. Those that did nothing in a non-ex-ercise control group gained 1.1 percent weight, 0.8 percent increase in waist measurement and 0.5 percent body fat. “From the perspective of preven-tion, it appears that the 30 minutes per day will keep most people from gaining the additional weight associated with inactivity,” said Chris Slentz, Ph.D. of the Duke University research team in a

Can you spare a half-hour to get healthier?

news release. The benefits to your heart, lungs, bone density, blood pressure and blood sugar level are undeniable…and it only takes a minimal amount of effort. Walking two hours or more a week reduces the death rate in people with diabetes. A study by the U.S. Centers for Disease Control and Prevention fol-lowed 3,000 people with diabetes for over 10 years. They found death rates from all causes lowered by 39 percent and death rates from cardiac events lowered by 34 percent in those who walked at least two hours per week.

Death rates were lowest in those who walked three to four hours per week. If you have diabetes - get out there and walk at least 30 minutes per day. The bottom line is we all find it much easier to formulate excuses for not exercising, even yours truly. We, as a culture and society, need to find a way out of the inactivity “funk” and walk our way to better fitness and health. Walking is the activity that most people can continue doing as they age. If all the scientific information doesn’t motivate you, here’s one tidbit I bet you didn’t know – for every pound of weight we gain, the amount of pres-sure on our weight-bearing joint in-creases four-fold. It doesn’t sound like much but if you gain 15 pounds, your hips, knees and ankles are now lugging an extra 60 pounds. A half-hour daily walk is all it takes to get back on the road to a healthier, and probably longer, life. Remember, “The journey of a thousand miles be-gins with one step” - Lao Tzu For more information on working to keep fat away, visit walking.about.com.Ken Chisholm has more than 38 years of healthcare experience including or-thopedics, surgery and wound care. Please direct questions, comments and requests for additional information to [email protected].

The American Counseling Association

Most people’s lives would be very difficult without their cars. But it’s also true that our autos can be a consistent source of stress and frustration in our lives. The problem, of course, is all those other people on the road. Not that you or I ever do anything wrong behind the wheel, but those drivers going slow in the fast lane, turning without sig-naling, switching from lane to lane, playing with their cell phones... well, we’ve all seen their mistakes. Then, for more frustration, there are traffic jams, construction slow-downs, flat tires, overheated engines and lots more. No wonder we end up angry behind the wheel. But that’s something we need to control, and that we can control. Frustration or anger, even at fairly low levels, has been shown over and over to impair our driving skills. When angered our blood pressure rises, our muscles tighten and we become fo-

Counting to 10, deep breaths can reduce driving stress

cused on the source of our frustration rather than on the safe driving we should be doing. So how can we reign in our frus-tration and improve our driving skills? One important step is simply to recog-nize that whatever is making us mad is beyond our control. Being angry won’t make traffic jams disappear. Making faces, swearing or making obscene ges-tures really doesn’t make us feel better, and certainly won’t improve the driv-ing skills of the person who just cut us off. Experts suggest that we instead channel our energies into things with-in our power to control and that will help keep us calmer and driving safer. A first step is to fight the physical re-

action to frustration by simply taking several deep breaths. And yes, slowly counting to 10 really does help. It also helps to get our minds re-focused off whatever made us angry. Turn on the car radio or CD player and listen to the news or some favorite mu-sic. When we focus on what we’re hear-ing, rather than that bad driver or that traffic jam, we’re able to think more calmly and avoid the unsafe physical changes that anger can bring. The goal with these simple actions is to refocus our attention from that source of our anger. We can’t change whatever it was so instead we change ourselves. When we relax it helps us stay alert and ready to respond to traf-fic. And ready to finish our trip safely and less stressed.

“Counseling Corner” is provided by the American Counseling Association. Direct comments and questions to [email protected] or visit the ACA website at www.counseling.org.

“ “

– for every pound of weight we gain, the

amount of pressure on our weight-bearing joint

increases four-fold.


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Vitality Briefs“Whey” to go Whey protein is of-ten taken by weightlifters who are looking to increase strength, muscle size and lean body mass, and stud-ies have shown that whey can help men and women achieve such goals. But even the most ardent exercise enthusiasts may not know what whey is. A prod-uct of cheese-making, whey is the water element of milk that separates from the curds when cheese is being made. People with milk allergies may want to avoid whey pro-tein, 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.

Couch potatoes A lack of regular exer-cise can be more harmful than previously thought. According to a study pub-lished in The Lancet in 2012, across the globe sedentary lifestyles are now causing as many deaths as smoking. Data indicates that a lack of physical activity is causing 5.3 million deaths per year and that the problem is so bad some believe it should be treated as a pandemic. Exercise can reduce rates of obesity, strengthen bones, help a person manage stress, and reduce a person’s risk for cardiovascular disease and diabetes.

The “eyes” have it Eye examinations are recommended to identify potential vision problems in their infancy stages. Many eye experts advise that the average person should have an eye exam every one to three years, depending on his

or her age. The American Optometric Association says children should have their first eye exam at six months of age. Subsequent exams can take place at age 3, and then when the child is begin-ning school. If an eye doctor determines a person has a particular condition that re-quires monitoring, more fre-quent eye exams will be ad-vised. Children require less frequent eye exams, but as a person gets older, he or she should schedule eye exams every year. Consult with an eye doctor if you have ques-tions on when to schedule an eye examination or if you are experiencing vision prob-lems.

Get connected Residents of Lucas, Wood, Ottawa, Hancock and Erie counties may obtain free, 24-hour-a-day access to confidential referrals to health and social services and information about volun-teer opportunities by calling United Way 2-1-1. The easy-to-remember, three-digit number helps callers get connected to trained and knowledgeable information and referral specialists with access to ac-curate and up-to-date infor-mation on health and social service programs, donation clearinghouses, government offices, educational systems, and neighborhood groups. United Way Volunteer Center is also part of United Way 2-1-1. People interested in community service can match their volunteer inter-ests with nearly 300 commu-nity partners. People using cell or pay phones can access United Way 2-1-1 by calling 1-800-650-HELP. Information and referral and volunteer matching resources may also be accessed online at www.unitedwaytoledo.org.


Clean eating is a growing trend among people focused on health and wellness. A relatively simple concept of selecting foods that are minimally processed, clean eating intends to in-still a greater understanding of the pathway between a food’s origins and the final products that end up on gro-cery store shelves and dinner tables. Choosing whole or “real” foods that are as close to their natural forms as possible is a staple of clean eating. The availability of convenience food products 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,” in-cluding 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 eat-ing is eliminating or greatly reduc-ing the consumption of refined sugar. Many health experts advise that refined sugar is a large contributor to unneces-sary calories. Many people can get all

What is clean eating all about?

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. removing the bran from whole grains), it cannot be included in a clean-eating plan. Also, foods that have a lot of ad-ditives, including salt, sugar and fat, are not classified as clean. Jessica Fanzo, assistant professor of nutrition at Columbia University, advises that not all food processing is bad. Processing is sometimes neces-sary to prevent pathogens that can lead to illness. For example, pasteurizing milk is a processing method, but one

that is necessary to stop the prolifera-tion of bacteria. Even steaming foods is processing in some form, but it is not on par with some of the overly pro-cessed foods available. The benefits to clean eating are numerous. 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 con-scious of everything from meal ingredi-ents 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 ingredi-ents and limit sugar and salt intake. Opt for fresh herbs and spices to sea-son food. Over time you can make oth-er 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 nu-tritionist about healthy and effective ways to transition to clean eating.

“ “

Opt for fresh herbs and spices to season food.

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


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According to the United States Bureau of Labor Statistics, working professionals spend an average of 8.5 hours per day at work. Many profes-sionals spend much of their time at work sitting down in front of a comput-er, which can be detrimental to long-term health. Staying sedentary for long peri-ods of time can contribute to a host of health ailments, including being over-weight 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 workplaces 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 for 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.

At the office

How to avoid unhealthy habits

Don’t forget to also bring some snacks that offer a healthy mix of protein and carbohydrates to keep your energy lev-els up. Otherwise, you may succumb to the temptation of the lunchroom snack machine. • Take frequent breaks. Stale air

inside 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 opportu-nity possible to get up and leave your office. Instead of sending an instant message or making a phone call to a co-worker, 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 outside of your office to clear your mind and get some fresh air. • Disinfect surfaces often. Oftentimes, when one person at the of-fice gets sick, many others soon follow. Colds and the flu can spread rapidly in closequarters.Keepyourdeskdrawerstocked with some alcohol swabs or disinfecting spray and routinely 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 mon-itor every 20 minutes. Focusing on ob-jects of varying distances can help keep the eyes strong and reduce fatigue.

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


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 maintain 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 to-ward a healthy lifestyle. Excuse #1: I don’t have enough time to exercise. Shortage of time is a factor for many busy individuals. The Department of Health and Human Services recommends the average per-son get at least 150 minutes a week of moderate aerobic activity or 75 min-utes a week of vigorous aerobic activ-ity. Thirty minutes per day can eas-ily be broken up into three, 10-minute sessions. Take the stairs, jog on your lunch hour or do deep-seated squats while preparing dinner. It’s easy to fit in daily exercise if you’re willing to be creative.

Overcoming excuses about working out

Excuse #2: I’m too out of shape. Getting back into shape is a prime mo-tivator 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 expen-sive. 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 dis-counts 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. Performing 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 workouts promote a more restful slum-ber. 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 excuses, but now is the time to stop avoiding exercise and commit to a healthy lifestyle.

Overcoming excuses to skip workouts is a great way to maintain long-term health.

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Over time you may find that you feel more rested and energized.


Avoidingseasonal allergies Allergic reactions occur when the body’s immune system attacks an often harmless substance like animal dander, food or pollen. Medication can help reduce the se-verity of such reactions, but some allergy sufferers find allergic reac-tions inconvenient nuisances even with medication. The following are some of the more common allergy triggers and how people suffering from aller-gies can avoid them. Pollen – A fine, often yellow substance that’s essential to the fertilization of flowers, pollen can be spread by wind, insects or other animals. Over-the-counter medi-cations, such as Claritin®, can be especially effective at relieving symptoms of seasonal allergies. But allergy sufferers also can com-bat high pollen counts by staying indoors on windy days and closing their windows and running their air conditioners. Pet dander – Dander are flakes of skin in an animal’s fur or hair. Many people keep their pets even if they develop allergies to dander. Should such a situation arise, do not allow your pet into your bed-room, bathe the animal regularly and remove carpeting in favor of bare floors or washable rugs. Mold – Mold is a furry growth of minute fungal hyphae that is of-ten found in damp parts of a home, such as basements and bathrooms. Mold also can be found in grass and mulch, triggering allergic reac-tions when men and women spend time in their yards. To avoid an al-lergic reaction, make sure moist ar-eas of your home get fresh air regu-larly and routinely clean ceilings or other areas where mold may grow. Dust mites – Tiny bugs that live in bedding, carpets, curtains, upholstery, and mattresses, dust mites feed on dead skin cells from people and pets. Dust mites thrive in humid conditions, but these pests can be combatted with hy-poallergenic pillows and mattress covers. Removing materials that collect dust, such as carpet, also can reduce the number of dust mites.

Smoking continues to be a ma-jor concern, affecting the health of a substantial proportion of the popula-tion. Data from the Centers for Disease Control and Prevention indicates near-ly 18 out of every 100 adults aged 18 or older in the United States currently smoke cigarettes. That equates to an es-timated 42.1 million people. Those who already smoke may be interested in quitting the habit once and for all. The following are some of the more popular smoking cessation methods. • Vaporizers and e-cigarettes:Vaporizers and e-cigarettes involve inhaling water vapor through various devices. The vapor contains nicotine and can be customized based on the desired nicotine level. Vapor does not produce any secondhand smoke and can be relatively odorless. Individuals are increasingly turning to e-cigarettes and vaping products as an alternative to traditional cigarettes and as a means to quitting. The FDA does not pres-ently regulate electronic cigarettes and vaping liquids, nor are there any large scale, long-term studies that prove the efficacy of e-cigarettes as a smoking

Tools to “kick the habit”cessation method. • Nicotine patches: Nicotinepatches can be effective at helping smokers get past the physical with-drawal period of quitting smoking. The patches deliver nicotine in select doses and ease the physical and emo-tional effects associated with quitting as part of an approach called nicotine replacement therapy, or NRT. NRT products are primarily used in the first few weeks following cessation from to-bacco and can be more effective than going cold turkey. But such products are not designed to be used long-term as replacements for cigarettes. • Prescription medications:Individuals who seek help from their doctors as they attempt to quit smoking may be prescribed certain medications to help reduce their urges to smoke. Commonly used medications include bupropion and varenicline. Bupropion, also known as Zyban helps to reduce nicotine withdrawal symptoms and the urge to smoke. Varenicline, com-monly known as Chantix, can stop smoking urges and block the effects on the brain from nicotine.

According to the Centers for Disease Control and Prevention, eye diseases related to aging are the pri-mary cause of vision impairment in the United States. Many people consider vision loss a natural side effect of aging, but there are ways men and women can protect their vision and reduce their risk of vision loss as they age. • Quit smoking. According to the National Eye Institute, smoking doubles a person’s risk for age-related macular degeneration, or AMD. AMD is a leading cause of vision loss in men and women over the age of 50. It causes damage to the macula, which is the part of the eye needed for sharp, central vi-sion. If the macula is damaged, vision may be blurry, distorted or dark. • Protect eyes from ultravio-let light. The American Optometric Association notes that UV-A and UV-B radiation can have adverse effects on a person’s vision. A short-term effect of excessive exposure to UV radiation is photokeratitis, a painful condition that can lead to red eyes, extreme sensitiv-ity to light and excessive tearing. Long-term effects of such exposure include a higher risk of developing cataracts and damage to the retina, which is the part of the eye used for seeing. When spend-ing time outdoors, always wear sun-

Protecting your visionglasses that provide protection against UV-A and UV-B rays. • Maintain a healthy blood pres-sure. High blood pressure, often re-ferred to as HBP or hypertension, can contribute to vision loss as a person ages. The American Heart Association notes that HBP can strain blood vessels in the eyes, causing them to narrow or bleed. HBP also can cause the optic nerve to swell, compromising a per-son’s vision as a result. Eye damage that results from HBP is cumulative, which means the longer it goes untreated, the more likely the damage to the eye will be permanent. Men and women can maintain a healthy blood pressure by eating right, exercising regularly and sustaining a healthy weight. • Take breaks from work. Computer vision syndrome, or CVS, is a legitimate condition that can devel-op when a person spends ample time staring at a computer screen. Adults and kids alike are susceptible to CVS, which can cause symptoms such as blurred vision, double vision, eye ir-ritation, and headaches. One way to reduce risk of developing CVS is to take frequent breaks from staring at the screen. A handful of 20-second breaks over the course of an hour can help pre-vent CVS.


A healthy mouth is good for more than just a pretty smile. Oral health can affect the entire body, making dental care more than just a cosmetic concern. Many people know that poor oral hygiene can lead to gum disease, tooth decay and even lost teeth. But are you aware that failing to brush or visit the dentist regularly also can lead to more serious health issues? According to Colgate, recent research suggests that there may be an association between oral infections, particularly gum dis-ease, and cardiovascular disease and preterm birth. Gum disease also may make diabetes more difficult to control, since infections may cause insulin re-sistance and disrupt blood sugar. Your mouth also can serve as an infection source elsewhere in the body. Bacteria from your mouth can enter the bloodstream through infection sites in the gums. If your immune system is healthy, there should not be any ad-verse effects. However, if your immune system is compromised, these bacte-

Oral health impacts overall healthria can flow to other areas of the body where they can cause infection. An ex-ample of this is oral bacteria sticking to the lining of diseased heart valves. Other links have been found be-tween oral health and overall health. In 2010, researchers from New York University who reviewed 20 years of data on the association concluded that there is a link between gum in-flammation and Alzheimer’s disease. Researchers in the UK also found acorrelation. Analysis showed that a bacterium called “Porphyromonas gin-givalis” was present in brains of those with Alzheimer’s disease but not in the samples from the brains of people who did not have Alzheimer’s. The P. gin-givalis bacterium is usually associated with chronic gum disease and not de-mentia. Researchers also have found a pos-sible link between gum disease and pancreatic cancer. Harvard researchers found that men with a history of gum disease had a 64 percent increased risk

of pancreatic cancer compared with men who had never had gum disease, based on studies of men from 1986 through 2007.While oral health issues may lead to other conditions over time, symptoms also may be indicative of underly-ing conditions of which a person is unaware. Inflammation of gum tissue may be a warning sign of diabetes. Oral problems, such as lesions in the mouth, may indicate the presence of HIV/AIDS. Dentists may be the first people to diagnose illnesses patients don’t even know they have. An important step in maintain-ing good overall health is to include dental care in your list of preventative measures. Visit the dentist for bian-nual cleanings or as determined by the doctor. Do not ignore any abnormali-ties in the mouth. Maintain good oral hygiene at home by brushing twice a day and flossing at least once per day. Mouthwashes and rinses also may help keep teeth and gums healthy.

SCHAUMBURG, Ill. – Studies have demonstrated that exposure to ultraviolet (UV) radiation from the sun and indoor tanning damages the DNA in our skin cells. This not only increas-es a person’s risk for skin cancer, it can also lead to premature skin aging in the form of wrinkles and sun spots. “It’s possible to have vibrant skin at any age, as long as you take steps to properly care for your skin,” said board-certified dermatologist Bethanee J. Schlosser, MD, PhD, FAAD, assis-tant professor of dermatology and director of Women’s Skin Health at Northwestern University, Feinberg School of Medicine in Chicago. “For example, wearing sunscreen protects the skin from both harmful UVA and UVB rays and is one of the most effec-tive ways to prevent wrinkling and sun damage.” For additional ways to prevent premature skin aging, Dr. Schlosser recommendsthefollowingtips: • Use gentle skin care products: For healthier-looking skin, consider using mild, unscented products year-round. Deodorant soaps, alcohol-based toners and products that contain fra-grance can leave aging skin feeling ir-ritated and dry. • Consider using an AHA or reti-noid product: Products with alpha hy-

Getting vibrant skin at any age

droxy acids (AHAs) or retinoids can make your skin look younger. If you want to reduce the signs of aging, ask your dermatologist if a product that contains a retinoid, such as tretinoin, may be right for you. Also consider using products with antioxidants, as these may help repair and prevent fur-ther skin damage. Regimens can also be tailored to minimize potential skin irritation. • Be gentle with acne-prone skin: If you struggle with acne as an adult, use – and overuse – of anti-acne cleans-ers and products may irritate your skin. Consider switching to a mild cleanser with salicylic acid or sulfur. Make sure all skin care products and cosmetics are labeled non-comedogenic, non-acnegenic or oil-free. In addition, wash gently, as scrubbing can further irritate the skin.

• Moisturize: Oil production in the skin diminishes in our 40s, so it is important to moisturize your skin regularly. The best time to moisturize is right after taking a bath or shower. If your skin still feels dry with consistent daily moisturizing, apply moisturizer a few times throughout the day. • Protect your skin from the sun: Research has shown that ultraviolet (UV) rays from the sun accelerate skin aging – making sun protection a critical part of every anti-aging skin care plan. To protect your skin, apply a broad-spectrum sunscreen with an SPF of 30 or higher to your face, neck and body whenever you are going outside. For additional protection, seek shade and wear sun-protective clothing whenever possible. • Keep your hands protected: Be sure to also apply sunscreen to your hands to protect them from premature aging. Consider applying a glycolic acid or antioxidant product to your hands to help repair sun damage. • Do not smoke: Tobacco smoke contains toxins that can lead to “smok-er’s” face - a term used by doctors to describe the dull and dry complexion, loss of skin firmness, premature lines and wrinkles, especially around the mouth, and leathery-looking skin that smokers often have.

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...products that contain fragrance can leave aging

skin feeling irritated and dry.


From Hospice of Northwest Ohio Caregiving for an ill, disabled or elderly family member or friend can be a daunting job. Caregivers often leave little time for self-care when caring for the needs of another. In the midst of caregiving, asking for help is not the norm. An excellent way to care for you as a caregiver is to acknowledge the need for help and become comfort-able in asking for and accepting help. Accepting help is a sign of strength.

I know I need help, but how do I figure out what I need help with? The infinite number of responsi-bilities caregivers have can be over-whelming. To decide what kind of help you need, write down everything you do, be it a simple task or complex job. Include what you do to take care of yourself, your family and the care re-ceiver. Determine if all jobs on the list are necessary. We are creatures of habit and sometimes we do jobs just because we always have. Carefully review your list and strike off unnecessary jobs. From your complete list decide

Mastering the art of asking for helpwhich jobs you would choose to be free of. Using this list can help you get assistance from others. You may not be able to reassign every unwanted task, but by relieving yourself of some re-sponsibilities, you can begin to find time to take care of you. Who can I ask for help? As a caregiver, have you been asked, “Is there anything I can do to help you?” How do you respond? It is not unusual for caregivers to reject offers for help when in reality they are dealing with more than they can handle. Make a list of everyone who has offered assistance. Use the job list you created to match people with tasks they may be best at. Who could prepare meals for you? Could someone help with paperwork? Who loves to run errands? Maybe a neighbor could simply take your gar-bage can to and from the curb each week. Even getting rid of small tasks can be a relief. Be sure to carry your job list with you, as you never know when you may be receiving an offer from a helping hand.

How do I ask for help? Asking for help can be uncom-fortable. Our society is highly inde-pendent. Reaching out for help can make us feel weak, lazy, or incompe-tent. With all you are doing, know you are not any of these. How do you feel when you help others? Good, right? Helping usually evokes positive feel-ings. Research has shown that helping others is actually good for our health. With that in mind, realize when others help you; they get the benefit of feeling good. If asking for help makes you nervous, write down what you want to ask and practice asking with someone safe. When asking, be specific about your needs, so you get the help you really need. Sometimes people who have offered help will turn down your request for assistance. If this hap-pens, do not let it stop you from asking others. Remember, asking for help is a sign of strength. Accepting help will give you time for you. To be the best caregiver you can, you need to have time for yourself.

Caregivers

John J. Evola, DDS, Inc. 3535 Navarre Avenue Oregon, OH 43616

419-693-0201

General Dentistry for the

entire family Located on Navarre Avenue

1/4 mile east of Coy Rd.

John J. Evola, DDS, Inc. 3535 Navarre Avenue Oregon, OH 43616

419-693-0201

General Dentistry for the

entire family Located on Navarre Avenue

1/4 mile east of Coy Rd.

General Dentistry for the entire family.

Located on Navarre Avenue¼ mile east of Coy Rd.

John J. Evola DDS, Inc.3535 Navarre Avenue

Oregon, OH 43616419-693-0201


Stress affects people of all ages. The symptoms of stress can be extremely unpleasant, as participants in a study released earlier this year by the Statistic Brain Research Institute and the American Institute of Stress who reported experiencing physical symptoms of stress admitted to feeling fatigue, headache, upset stomach, and muscle tension, among other things. Among those who reported feeling physical symptoms of stress, 77 per-cent admitted to feeling those symp-toms regularly, citing job pressure and money as the primary causes of their stress. How men and women handle stress can impact both their immedi-ate and long-term health, as stress has

Stress can affect healthbeen linked to a host of problems and ailments, including sleep dysfunction and heart disease. Many people cope with stress in unhealthy ways, which may only exacerbate the effects of stress on the body. Certain methods of handling stress may work for some people but not others, but the follow-ing are a few healthy ways to combat stress. • Limit alcohol and caffeine consumption. Many adults turn to alcohol at the end of a stressful day, but the Centers for Disease Control and Prevention note that relying on alcohol to cope with stress may only create more problems down the road, and those problems will only increase

your stress levels. In addition, the Anxiety and Depression Association of America notes that alcohol and caffeine can aggravate anxiety and trigger panic attacks. • Rely on a support network. Coworkers, family and friends have stressful days, too, and such confidantes can help you handle stress in healthy ways. The ADAA recommends men and women dealing with stress let their support circle know how they can help relieve stress. Many people simply need to talk to someone after a stressful day, which can feel like a weight has been lifted off their shoulders. Let your support network know you’re there for them when they experience stress as well. • Get daily exercise. Exercise pays a host of dividends, not the least of which is relieving stress. At the end of a stressful day, get some exercise instead of pouring yourself a drink or indulging in an unhealthy meal. When the body is physically active, the brain secretes endorphins, which are neurotransmitters that make you feel good. Regular exercise also helps you get a fuller, deeper sleep, which can be disrupted by stress. • Eat a healthy diet. Diet also can affect how your body handles stress. Certain foods can tame stress. For example, oatmeal can boost levels of a calming chemical known as serotonin in your brain. That calming effect can make it easier to cope with stress. Other foods may help strengthen the immune system. Vitamin C, for instance, may help curb levels of stress hormones such as cortisol while simultaneously strengthening the immune system. Omega-3 fatty acids, which are found in fish such as salmon and tuna, may help prevent surges in stress hormones while also protecting against heart disease and depression, two serious conditions that studies have linked to elevated stress levels.

Healthy ways to handle stress can help men and women who are stressed out ensure that stress is not compromising both their immediate and long-term health.

Daily exercise is a healthy and effective way to cope with stress.

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Regular exercise also helps you get

a fuller, deeper sleep, which can be disrupted by stress.


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Meditation is often trumped as a means to reducing stress and restoring healthy function in the body. While meditation might once have been con-sidered a New Age treatment, in recent years it has developed into a main-stream practice supported by both tra-ditional and alternative medical pro-viders. The Mayo Clinic says that anyone can practice meditation. A cost-effec-tive treatment that does not require any special equipment or location, medita-tion has been practiced for thousands of years and originally was developed to help people understand the mysti-cal or spiritual forces of life. Although meditation for some may still have re-ligious or spiritual connotations, in a medical sense it is typically used for relaxation and stress reduction. Various studies show that medita-tion can be associated with improve-ment of a variety of issues. Researchers describe meditation-based changes as ones that actually change the brain. Changes in the circuitry of the brain may affect the way a person responds to specifi c situations. The following are a few ways to put mindful medita-tion to use.

The health benefi ts of meditation

• Strengthen cognitive function:Dr. Sara Lazar, a neuroscientist at Massachusetts General Hospital, says meditation can help thicken the pre-frontal cortex of the brain, helping to reverse the pattern of cognitive func-tion decline as one ages. • Protect against heart disease:There is some indication that medita-

tion can reduce concentrations of the marker C-reactive protein, which is as-sociated with the development of heart disease. • Stimulate the immune sys-tem:AstudypublishedinthejournalPsychosomatic Medicine found that mindfulness meditation increases electrical activity in the areas of the prefrontal cortex that serve as the com-mand center for the immune system. When these areas are stimulated, the immune system works more effective-ly. • Reduce blood pressure: Thestress-boosting properties of medita-tion can help reduce hypertension. Researchers at the Benson-Henry Institute for Mind Body Medicine at-tribute this to the increase of nitric ox-ide during meditation. Nitric oxide gas can expand blood vessels and open up blood channels.

Some experts also say that medi-tation 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 diffi cult to learn, but it something that requires practice to master.

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


Heart disease is a condition most often associated with men, but women are just as susceptible to heart disease as their male counterparts. In fact, the National Heart, Lung, and Blood Institute notes that coronary heart dis-ease, or CHD, is the foremost killer of both men and women in the United States. While heart disease does not dis-criminate based on gender, it does not necessarily manifest itself in women the same way it does in men. Recognizing the symptoms of heart disease in females as well as the risk factors can help women in their fights against this potentially deadly disease.

Symptoms of heart disease in women The symptoms of heart disease in women depend on the type of problem women may be suffering from. •Arrhythmia: Arrhythmia occurs when the heart beats at an abnormal rhythm that can be too fast, too slow or even erratically. •CHD: CHD occurs when plaque builds up inside the coronary arteries, which help deliver oxygen-rich blood to the heart. A woman suffering from CHD may develop angina, a condition marked by severe pain in the chest. The pain may spread to the neck, jaw, throat, upper abdomen or back. • Heart attack: Women suffering from heart attack may feel chest pain or discomfort and/or pain in their upper backs and necks. Lesser known poten-tial indicators of heart attack include, indigestion, heartburn, nausea and

Heart disease

A concern for women, toovomiting, and extreme fatigue. • Heart failure: Women suffer-ing from heart failure may experience shortness of breath, fatigue and/or swelling in their feet, ankles, legs, and abdomen.

Risk factors for women Much like the symptoms of heart disease are similar in men and women, so, too, are the risk factors. For exam-ple, high cholesterol and obesity put both men and women at risk of heart disease. But there are some factors that affect women’s risk of developing heart disease more so than men. •Abdominalfat:Whencombinedwith high blood pressure, high blood sugar and high triglycerides, abdomi-nal fat increases women’s risk for heart disease more so than it does men in the same physical condition. •Diabetes:Womenwithdiabetesare at a significantly higher risk of de-veloping heart disease than men with diabetes. • Pregnancy: High blood pres-sure or diabetes during pregnancy can increase a woman’s long-term risk of high blood pressure, which is a signifi-cant risk factor for heat disease. • Smoking: Smoking and heartdisease are linked, but smoking is a greater risk factor for heart disease in females than it is among males. Heart disease is most often associ-ated with men, but women can be just as susceptible to this potentially dead-ly foe as their male counterparts.

Vitality Briefs

Adult day services Ottawa County Riverview Healthcare Campus, in conjunction with Ottawa County Senior Resources, offers DayBreak, Ottawa County’s only Adult Day Services Program that is Passport Certified and contracted with the Veteran’s Administration. DayBreak offers a flexible, caring atmosphere where a team of quali-fied professionals help participants with recreational and social activities. Nutritional snacks and meals are pro-vided. An individual program plan is de-signed to meet the needs of the partici-pants’ current functioning so abilities are maintained. Hoursofoperationare7:30a.m.to4 p.m. The Riverview Healthcare Campus is located at 8180 W. SR 163, Oak Harbor. Call 419-898-2851 or [email protected] for more in-formation.

The best medicine Though laughter is often referred to as “the best medicine,” no definitive study has been conducted to determine the effects of laughter on overall hu-man health, leaving open the possibil-ity that maintaining a good sense of hu-mor 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 ox-ygen 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.

Pet first aid app The American Red Cross Pet First Aid app puts veterinary advice for everyday emergencies in the palm of your hand. Get the app and be pre-pared to act when called upon. With videos, interactive quizzes and simple step-by-step advice it’s never been eas-ier to know Pet First Aid. Learn more at http://www.red-cross.org/mobile-apps/pet-first-aid-app.

Women should recognize the symp-toms and risk factors to protect themselves in the fight against the potentially deadly disease.


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 follow-ing poses on their fi rst day, beginners should know that if they commit to regularly practicing yoga, these poses will get easier over time.

• Chair pose: This is a bended position 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 experiment with moving the feet closer together for a more advanced pose. • Child’s pose: This is a pose for rest and stretching. Get in a kneeling position with toes touching and hips and knees spread apart. Extend the arms overhead on the fl oor and lower the forehead to the ground.

Get to know common yoga poses

• Downward-facing dog: This isan 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 impor-tant, 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 intro-duction to balance poses. You stand on one foot as the other lays nestled against the thigh on the standing leg.

• Warrior one: This pose plac-es 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.

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

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The Help You Need Choosing the Right Medicare Insurance Plan.

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860 Ansonia Suite 6, Oregon OH 43616 1133 Corporate Drive Suite A, Holland OH 43528419-469-8909 office419-469-8801 [email protected]“your health care navigation specialists”

Typically, you may enroll in a Medicare Advantage (MA) plan only during the Annual Enrollment Period (AEP) between October 15th and December 7th of each year. There are exceptions that may allow you to enroll in a Medicare Advantage plan or a Prescription Drug plan outside of that period - Initial Enrollment (new to Medicare) or Special Enrollment Periods (e.g. loss of employer coverage, moving). In the Greater Toledo and Southeast Michigan areas there are over 20 MAPD plans, 25 PDP’s, and several Medicare Supplement plans to chose from. Which plan is right for you?

If you are, or someone you know is, entitled to Medicare Part A (or soon will be), enrolled in Part B and confused about plan choices, costs, benefits, networks, etc. contact us for a no-obligation consultation.

Osteoporosis is a disease of the bones that occurs when a person los-es too much bone, produces too little bone or both. When a person has osteo-porosis, his or her bones become brittle and can easily break. Many women are first diagnosed with osteoporosis or bone loss after suffering a fracture, but there are steps women can take to lower their risk of developing osteoporosis. • Get enough calcium and vita-min D. Calcium helps women develop strong, healthy bones, while vitamin D protects the bones and is necessary for absorbing calcium. The human body cannot produce new calcium, so it’s essential that women get the recom-mended amount of calcium from their diets. Women 51 and older are advised to get 1,200 milligrams of calcium daily, and foods like low- and non-fat milk, yogurt and cheese are great sources of calcium. Women can get vi-tamin D from sunlight; certain foods, including fatty fish such as salmon and tuna; and vitamin D supplements. • Eat bone-healthy foods. The National Osteoporosis Foundation notes that recent research has found that blueberries, olive oil, soy beans,

Minerals, exercise can help osteoporosis

and foods rich in omega-3 fatty acids may promote bone health. Women also should know that even though certain foods may contain calcium, that does not necessarily make them ideal for bone health. Beans, for example, con-tain calcium, but they also are high

in phylates, which can interfere with the body’s ability to absorb calcium. Soaking beans in water for several hours before cooking them can reduce their levels of phylates. • Watch what you drink, too. It’s not just foods that can contribute to osteoporosis. The beverages women drink also can affect their risk. Caffeine can decrease calcium absorption and contribute to bone loss, so drink bev-erages like coffee and caffeinated tea and soft drinks in moderation. Heavy alcohol consumption also can cause numerous negative side effects, not the least of which is bone loss, so women should only drink alcohol in modera-tion. • Update your fitness regimen. Women can strengthen their bones by including some high-impact weight-bearing exercises, which include danc-ing, hiking, jogging and jumping rope, in their fitness regimens. In addition, add some muscle-strengthening ex-ercises, such as light weightlifting, to your routine. Yoga and Pilates also can make valuable additions to an exercise regimen. More information about osteopo-rosis can be found at www.nof.org.

Certain dairy products, including milk, are great sources of calcium.


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