It’s not too early to start planning for Go4Life Month 2017, coming in September. This year’s theme — “Move More with Go4Life®!” — challenges older adults to step up their activity by working out more frequently, for longer periods of time, or with more intensity. Each week will target one of the 4 exercise types recommended for older adults.
Looking for ways to participate?
Stay tuned for more ideas, resources, and details to help you plan for Go4Life Month 2017.
If you would like to share ideas, get more information, or have questions, contact us at firstname.lastname@example.org.
The Associated Press reports that a key advance in the study of depression, is a comprehensive scan of human DNA. Findings have turned up that DnA is apparently a hiding places of more than a dozen genes linked to the disorder.
“This is a jumping-off point” for further work to reveal the biological underpinnings of depression, which in turn can guide development of new drugs, said Ashley Winslow, an author of a paper on the work.
Experts said the result is important not only for its specific findings, but also for its demonstration that the study’s approach can help uncover clues to the biology of depression, which is largely a mystery.
The work by Winslow and others identified 15 areas of the human DNA — the “genome” — that show signs of harboring genetic variations that affect risk of becoming depressed. That indicates where scientists can focus on identifying and studying the affected genes, which in turn could reveal what processes go awry to raise the risk of the disease.
Healthy Lombard Foundation Partner Nancy Nance, CPT, WFS, NFS, CESA composed the following post for today’s blog article:
A few days ago, I had lunch with a new friend. We were at a great restaurant and had a healthy meal of salmon and veggies. As we were talking, the topic of how to eat out and choose the best options came up. One of the things I noticed was she had three maraschino cherries in her water. She mentioned that she loved the taste of her water with the cherries. Since we were talking about ways to cut calories and sugar intake, I mentioned to her the maraschino cherries are not helping her lose weight. She was really shocked and had no idea they were not the best choice when trying to lose weight.
Each maraschino cherry has 2 grams of sugar. Women should keep their daily intake of sugar to 6 teaspoons a day, and men no more than 9. That sounds like a lot, but if you check the labels on the foods and drinks you have each day, you will be surprised how quickly that can add up.
Besides the sugar content, the bright red color of the cherries comes from artificial coloring. Use of red dye is a main part of the processing. You can google more information about the processing they go through.
So, while they look really good on top of a sundae or in pineapple upside down cake, they are not good on a regular basis. I would say one or two a year. My friend was drinking the water with cherries about twice a week. So, that is roughly 24 cherries a month. That is a lot of sugar and red dye. Just by switching to lemon or other fruits, she can save calories and protect her body from the hazards of the red dye. What little changes can you make in your diet, that can make big changes?
College of DuPage Nursing Student Zach Striplin writes that in most suburbs in America, burgers and hot dogs are readily available. In my neighborhood alone, I can count 10 fast food joints within a 5-minute car ride. America is the largest consumer of red meat, and more likely than not, if you have had a cheeseburger in the last week, according to U.S Department of Agriculture the average American eats about 71 pounds of red meat a year.
Although, certain red meats, such as beef, pork and goat can be cheaper and even considered delicious, they are not the healthiest choices to have on your plate. Eating red meat regularly causes an increased incidence of hypertension, stroke, diabetes and certain forms of cancer such as colon cancer, but I am sure most of you have heard that before.
A study that was conducted by a team at Harvard School of Public Health observed a correlation between red meat consumption and increased mortality rates over the course of 36 years in approximately 120,000 individuals. The NIH states, “one additional serving per day of unprocessed red meat over the course of the study raised the risk of total mortality by 13%. An extra serving of processed red meat (such as bacon, hotdogs, sausage and salami) raised the risk by 20%”.
Now, if you are frequent red meat eater there is time for change and it is not necessary and nearly impossible to cut out red meat from your diet altogether. Red meat is a great source of protein and iron in our diet but protein should be a relatively smaller portion of our plates compared to fruits, vegetables, grains and dairy.
An 8oz. steak has roughly 78 grams of protein and the recommended daily value is around 56 grams! One average sized steak puts a person over the daily threshold of what is recommended. Healthier alternatives or methods should be used to reduce the risk of potential health problems attributed to red meat. One method is reduction. Some alternatives for protein to replace your red meat intake would include poultry (chicken or turkey), eggs, peanuts or peanut butter and fish. Beef can also be purchased, but it is best to purchase lean meat rather than fat. Lastly, although bacon and many processed red meats are delicious and trendy, if not avoided, they should be eaten rarely or treated like a sugary snack.
There is nothing more American then going to Cubs game in the summer and having a ballpark frank, but instead lets make the conscious decision to settle with the peanuts.
“We’ve only been separated when she got married,” Lonnie said. “We didn’t dress alike any more, but we would call each other up every day.”
“We were very, very close,” Tracie recalled. “We never were alone. I went someplace, she went with me. We’d go together all the time. We just didn’t feel right going any place by ourselves.”
Tracie and Lonnie were born Oct. 1, 1920, in Matoka, West Virginia, a small town in the southern part of the state.
In their teens, they moved to the Chicago area where, as identical twins, they enjoyed trading places to see whether their unsuspecting victims would notice.
Lonnie recalls the time she and Tracie were on a double date at the Aragon Ballroom.
“We danced all evening, changed partners and had a great time,” Lonnie said. “They did not know who they were dancing with, at least ’til we got home and kissed us good night (when we told them). They got very angry and said they weren’t going to ask us out again if we ever did that again.”
Tracie ended up marrying her real boyfriend from that double date, Anthony “Tony” Falduto, in 1942. They were married for 25 years until Tony died. Tracie later remarried; her husband of 12 years, Henry Banser, died in 1981.
Tracie, who has three daughters and three granddaughters, is proud to note that while working in the personnel office at Motorola, she sold war bonds to employees to support the country during World War II.
Lonnie and Onno Buseman married in 1947 and were together 55 years until Onno died in 2002.
Lonnie, who has three daughters and two sons, and six grandchildren, was a part of history at Motorola, where she was part of the team that built the first Motorola TV that came off the production line in 1949.
Tracie and Lonnie have done just about everything together, including staying healthy. They acknowledge good genes have a lot to do with their good health and longevity, but they also credit having a very positive family life during childhood, maintaining their happiness as adults, having a healthy diet, staying active and having friends.
Tracie and Lonnie say they were very happy all of their young lives. They both say their mom and dad were wonderful, and that even though they were a family of nine, they did not want for anything.
The twins live in separate units at the Lexington Square Senior Living Community in Elmhurst — Tracie since 1998, Lonnie since 2000. They check in with each other every morning and are active — swimming, exercising, dancing, playing cards (to keep the mind active) and helping at bingo.
Prior to moving into Lexington Square, the twins lived most of their adult lives in Chicago’s Western suburbs — Tracie in Oak Brook and Westchester, Lonnie in Franklin Park.
The twins say their health histories, fortunately, have been largely uneventful.
In 2014, Tracie had a transcatheter aortic valve replacement to treat advanced aortic stenosis, a dangerous narrowing of the aortic valve that affects blood flow. A year before she had a pacemaker implanted to maintain a normal heartbeat.
And, in keeping with their history of doing everything together, each had surgery to remove their gall bladders — Lonnie in July 2015 and Tracie in January 2017. Both procedures, naturally, were performed by the same physician, Brian McCann, a general surgeon with Elmhurst Clinic.
“Operations like this in nonagenarians (people in their 90s) were nearly unheard of just a decade ago,” McCann said. “Our assessment of patients nowadays is not simply of a chronological nature. These women were actively involved in their own health care and decision-making. They accepted the need for surgery, and were steadfast in their desire to overcome this obstacle and move on.
“As a parent of identical twins myself, I understand that their own ‘universe’ together is very special. For them to be able to be at each other’s side for these challenging times in their lives was wonderful to observe. They are models of family and friendship in our community.”
It’s true that some people gain weight after they stop smoking, but here’s what you usually don’t hear: The weight gain is often only temporary.
“About four out of five people who quit smoking will gain some weight,” says Maureen O’Brien, CNS, a master-certified tobacco treatment specialist at Memorial Sloan-Kettering Cancer Center in New York City. “The average ex-smoker will gain about 4 to 10 pounds.” On the bright side, she adds, most people will lose the extra weight about six months after quitting. More good news: After a year, nearly 20 percent of former smokers may weigh less than they did before they stopped smoking, according to a 2012 meta-analysis of studies published in the BMJ.
Unfortunately, “the effects of weight gain are far more immediately apparent than the long-term effects of smoking,” says Richard Wender, MD, the chief cancer control officer of the American Cancer Society.
But there are ways to avoid even a short-term weight gain. Here’s what to know — and do — to ward off those annoying extra pounds.
Why People Gain Weight When They Quit Smoking
There are a number of reasons that people gain weight when they stop smoking. A big one is that nicotine speeds up your metabolism. When you stop using it, your metabolism slows to normal. According to the National Institutes of Health, cigarettes are also an appetite suppressant, so you may feel hungrier after quitting smoking. Additionally, smoking can become an oral fixation, and people will try to replace the hand-to-mouth motion with another oral activity, like eating. Instead of smoking at the end of a meal, for example, you may eat a little more, which can contribute to weight gain.
Smoking also dulls your taste buds and makes them less effective, says Bill Blatt, MPH, the national director of tobacco control programs for the American Lung Association. “People tell us all the time after they quit that food tastes so much better and is more enjoyable. I think because they’re tasting food more and enjoying it more, they may also be eating more of it.”
Minimizing and Managing Weight Gain
Dr. Wender says it’s important to warn smokers that a little weight gain is common. “Being aware that this is a risk,” he says, “and having a plan to help mitigate it prepares people for the really important task of quitting smoking.” Even if you were to gain some weight, he adds, the health benefits of quitting smoking far outweigh the health impact of the extra weight. “It cannot be emphasized enough,” Wender says, “that quitting smoking is the single most important thing you can do for your health.”
Here are seven expert tips you can use to minimize and manage weight gain when giving up smoking:
1. Plan ahead. Start working on your weight concerns before your quit date. Begin a nutrition, fitness, or weight-loss program before or at the same time as your quit program. Many tobacco treatment specialists are trained, says Wender, to “counsel you through all the problems you might face as you’re quitting, including weight gain.”
2. Use nicotine replacement therapy (NRT). NRT products like gum, lozenges, inhalers, and patches help you manage withdrawal symptoms by providing a clean, FDA-approved form of nicotine that is safer than smoking cigarettes, explains O’Brien. “They don’t make you quit smoking,” she says. “They make you feel better.” When you feel better, it’s easier to change behaviors, including those that involve smoking, diet, and exercise. Your doctor may also recommend a nonnicotine prescription medication, like bupropion or varenicline. “The evidence is very solid that quitting is more effective when you use a proven method,” Wender says. “People who use a pharmacologic aid are also less likely to gain weight than people who don’t.”
3. Learn how to manage hunger. When nicotine is no longer suppressing your appetite, you may feel hungrier. “Plan to have healthy, low-calorie snacks with you at all times so that you can grab one when you’d usually have a cigarette,” advises Everyday Heath’s nutritionist, Kelly Kennedy, RD. “A healthy snack is a great way to add protein, vitamins, and minerals to your day and keep hunger and cigarette cravings at bay.” She suggests veggie sticks with hummus, a reduced-fat cheese stick with whole-wheat crackers, or an apple with a tablespoon of peanut butter.
4. Drink more water. Kennedy recommends starting the day with a glass of water and drinking another glass whenever a craving strikes. “This will give you something to put in your mouth that isn’t a cigarette,” she says, “while encouraging good hydration, which is key to overall health and maintaining a healthy weight.” Also, drinking water (or plain seltzer with a spritz of lemon or lime juice) instead of sugary soda can help you avoid extra calories.
5. Be prepared to tackle oral fixation urges and other cravings. In addition to having healthy snacks on hand, Kennedy suggests that you chew gum or suck on sugar-free hard candies when a craving strikes. “These are great low-calorie ways to keep your mouth busy and your waistline trim,” she says. To combat cigarette and food cravings, O’Brien recommends salted popcorn or pita chips rather than potato chips, and chocolate soy milk instead of chocolate candy. You might also try a nonfood alternative like a toothpick, or distract yourself from a craving by brushing your teeth or taking up a hobby that keeps your hands busy, like knitting.
6. Get moving. Physical activity is beneficial for everyone, and it can be especially helpful when you’re trying to quit smoking and control your weight. Says Wender, “Data show that people who exercise before their quit date and through their quitting time gain less weight than those who don’t.” Exercising also boosts your feel-good hormones and helps you avoid smoking. When you feel a craving about to hit, Kennedy suggests that you go for a walk right away. “You’ll be getting some much-needed fresh air,” she says, “and you’ll burn calories, which can help keep weight off over the long term.”
7. Limit alcohol or abstain altogether. Alcohol can trigger smoking, and it can lead to weight gain because it contains calories with no nutritional value. Some alcoholic drinks contain extra calories because they’re made with sugary or fatty ingredients. In addition, alcohol, because it lowers your inhibitions, may cause you to indulge in the very behaviors you’re trying to avoid — overeating, or eating junk food — and it may make you succumb to the temptation to smoke, especially in social situations.
College of DuPage Nursing Student Ellen Olsen writes that water is an important part of the human body and without it, we probably would not last more than a few days. Not only does our body depend on water, but our cells and organs also depend on it. Water helps everything function. MedlinePlus recommends drinking six to eight 8-ounce glasses per day; although a gallon is double the recommendation the excess just ends up excreted. Drinking water, along with proper diet, and exercise can have a tremendous impact on your overall health and vitality!
- Drinking Water Helps Maintain the Balance of Body Fluids.
An adult body consists of about 60% water. Bodily functions such as digestion, absorption, circulation, saliva formation, and maintenance of body temperature are all influenced by water. The body is always trying to maintain homeostasis, or a healthy level of electrolytes and minerals, for enough energy throughout the day; a key role in cell and tissue function. Drinking water helps maintain balance throughout your entire body.
- Water Can Help Control Calories.
Water has been considered an essential part of the diet for many years and a great substitute for high calorie drinks. It’s common to feel more hungry than thirsty if not enough water is consumed; symptoms like an empty stomach or a low energy level can be alleviated from drinking enough water. A 2015 study from Oxford University found obese adults who drank about 16 ounces of water 30 minutes before their meals ate fewer calories and lost 2.6 more pounds than those who imagined that their stomachs were full before eating.
- Water Helps Maintain Normal Bowel Function.
As previously stated, our cells and organs depend on adequate hydration to keep things in motion, especially our digestive tract to prevents constipation; a lack of fluid in the colon pulls water away from stools resulting in constipation. Water helps dietary fiber swell up as it moves it way through the digestive system, assisting with peristalsis, a wave-like contraction of muscles in the bowels. In layman’s terms, you poop more regularly and easily.
My boyfriend and I have been trying to do this for so long. I have never been that person to ever drink water consistently, rather, reaching for a soda. Drinking a gallon of water a day IS NOT an easy thing to do, but it is do-able. Replacing sugary sodas with a water, has helped me to feel more energetic, helps my skin, overall feeling, increase satiety, and (TMI) makes those times in the bathroom easier. I recommend do this as part of a successful diet. Remember: YOU CAN DO IT!
Dr. Gregory Caronis shared in the Daily Herald Newspaper recently that although it may not seem like it today, warmer days of spring are ahead. And with warm thoughts on our minds, many adults look back fondly on childhood days filled with active games, playgrounds and the beginning of the spring sport season. While we often remember playing outdoors with friends until waning daylight signals that it’s time to go home, carefree days can also be marred with injuries that can leave a lasting impact on a child’s health and development.
Children keep us busy in my orthopedic office. Many of the patients I see are children who tend to be much more active than adults and more prone to injury.
In addition, as one of the orthopedic trauma surgeons at Advocate Condell Medical Center in Libertyville, Ill., I am frequently on call when a child is injured. A good number of children we see suffer a fracture after falls from playground equipment or during play with friends. While the broken bone temporarily compromises a child’s lifestyle, they usually heal uneventfully with the proper treatment and care.
Still, certain basic steps can keep children safe. I would say that the greatest number of orthopedic injuries occur on playground equipment or with bike riding. Many of the injuries are bruises, but fractured arms and wrists are common, too.
Helmets – The importance of helmet utilization cannot be overemphasized — broken bones pale in comparison to the irreversible impact of a head injury. The helmet requirement should extend to any type of rolling sport. Scooters, skates and skateboards can all have the potential to cause a sudden fall with a significant amount of impact.
Playgrounds – The playground is fun but can be a dangerous place for children. Spring is the time we start seeing an increase in the number of playground injuries from a fall with an outstretched arm. Our body instinctively tries to break the fall, and we extend a hand forward. The impact frequently results in a fractured wrist. Close supervision of young children is important, as they may not have the physical skills required to safely navigate the equipment. Read more
Patrick B. Massey, MD, PH.D., medical director for complementary and alternative medicine at Alexian Brothers Hospital Network and president of ALT-MED Medical and Physical Therapy, in Elk Grove Village shared that the famous Greek physician Hippocrates is believed to have said “let food be thy medicine and medicine be thy food.”This suggests that both the treatment of and probably the prevention of illnesses can be found in the quality and quantity of food we eat. Recent medical research has suggested a strong link between the autoimmune illness rheumatoid arthritis and our food choices.
Rheumatoid arthritis (RA) is an autoimmune illness where the immune system begins to attack different parts of the body. RA most commonly destroys the joints, especially on the hand and fingers.
This illness can also be life-threatening as the immune system attacks the lungs and heart. The signs and symptoms of RA most frequently appear in middle age. RA is about three times more prevalent in women than men women. It is currently estimated that RA has been diagnosed in about 3 million Americans and accounts for almost 40,000 deaths annually.
Therapy for RA consists of strengthening and range of motion exercises for the hands and fingers, as well as very potent medications to suppress the immune system.
The downside to RA treatment is that it does not change the underlying illness and with a suppressed immune system, a person is more prone to serious viral and bacterial infections.
Recent medical studies have strongly suggested that there is a link between diet and both the risk of developing, as well as progression of symptoms of RA. One recent study, published in the medical journal Clinical Nutrition followed over 400 participants with RA over a six-year period. Half of the participants maintained the Mediterranean diet which is high in monounsaturated fats (olive oil). The other half acted as a control and ate their normal diet that was rich in saturated fats (butter). Read more
Color your plate! A good variety of fruits and vegetables will ensure nutritional quality. The colors to include regularly are: dark green (spinach, broccoli, asparagus, green beans), yellow/orange (sweet potatoes, carrots, mangoes, cantaloupe), red (Cherries, strawberries, red peppers, tomatoes) and blue/purple (blue berries, purple grapes, eggplant, plums). Each of these colors contributes a unique health-promoting phytonutrient to you diet. Enjoy!