THE BLUEPRINT TO LIFE AN INSIDE LOOK AT HOW WE AGE AND WHY
8 SELF MEDICATIONS YOU WON’T WANT TO SKIP!
OKINAWA
WHERE BEING 100 YEARS OLD IS THE NORM
LISTEN TO YOUR HEART! IT’S TALKING TO YOU
wellness360magazine.com January/February 2020 • Volume 4 • Issue 5
THE LIFE ISSUE 1
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Irving Publications, LLC reserves the right to edit and/or reject any advertising. Irving Publications, LLC is not responsible for the validity of any claims made by its advertisers. Nothing that appears in Wellness360 Magazine may be reproduced in any way, without written permission. Opinions expressed by Wellness360 Magazine writers are their own and do not necessarily reflect the publisher’s opinion. Wellness360 Magazine will consider all never before published outside editorial submissions. Irving Publications, LLC reserves the right to edit and/ or reject all outside editorial submissions and makes no guarantees regarding publication dates. The information found in Wellness360 Magazine does not constitute individualized medical advice. You must NOT rely on the information in this magazine as an alternative to medical advice from your doctor or other professional health care provider. If you have any specific questions about any medical matter you should consult your doctor or other professional health care provider. If you think you may be suffering from any medical condition you should seek immediate medical attention. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information in this publication. Wellness 360 Magazine assumes no responsibility for any circumstances arising out of the use, misuse, interpretation or application of any information supplied within the magazine. Always consult with your doctor for appropriate examinations, treatment, testing and care recommendations. Do not rely on information on in this magazine as a tool for self-diagnosis. You exercise your own judgment when using or purchasing any product highlighted in Wellness360 Magazine. Wellness 360 Magazine assumes no responsibility for errors or omissions in this publication or other documents that are referenced by or linked to this publication.
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features 32 The Blueprint of Life: What Happens When We Age. Modern science, genetics and advances in healthcare give us an overview of what the golden years will look like.
CONNECT WITH US /wellness360magazine ON THE COVER
Find out what happens to our bodies as we age on pages 32-43!
@wellness360mag @wellness360mag /wellness360mag WELLNESS360 | JANUARY/FEBRUARY 2020
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JANUARY/FEBRUARY 2020
in every issue
HEALTH
ABOUT THE EXPERT
10 Sweet or Salty?
50 About the Geriatrician
12 Listen to Your Heart
MIND MATTERS
How Taste Buds Work
16 Checkups at Every Age
FITNESS
20
18 Gym Safety: Know Your Limits 20 Ride the Wave!
Low Intensity Workouts
21 Stop the Droop:
How to Lift and Tighten the Dreaded Saggy Areas
51 Train Your Brain With
Fun Games
52 Power of a Positive Mind
COMMUNITY 56 We Tried It: Meditation 58 Calendar
22 Self Medication
STYLE + GEAR 24 Massage On, Pain Off, Repeat!
Meet Danesha Anglin, Lara Baigorria, Brett Douglas, Lily Prado and Amanda Roberts
26 Getting the Most Out of
Take a look back at our 2019 Spotlight360 heroes who live life to the fullest!
NUTRITION
46
Your Food
28 Come Out Swinging Eating:
Foods That Fight Aging
29 The Dark Side Isn't So Bad 30 Let's Spill the "Tea" on Tea?
FINANCE 44 Is Our Social Security Really
In Crisis?
LIFESTYLE
52 6
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54 SPOTLIGHT360:
46 The Most Youthful
Destination: The Dead Sea
48 Okinawa:
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Editor's Note
age is just a number This past week, my grandfather passed away, at the impressive age of 95. And while his passing leaves a void in my world I will forever feel (he was my last living grandparent), I am in awe of his longevity and livelihood until his final days. Upon my last visit, which was just this past October, he was washing his car, mowing the lawn and fixing this and that. He proudly lived alone, was a member of the Elks club and his boating club, studied the stocks and had his own ipad to call us on FaceTime. But, he is not the only relative I have that lived well beyond the normal lifespan. My great aunts passed away well into their 90s, my great aunt Catherine was 98. My great-great grandfather Joe was 102, and my Nonna, her son and my father’s mother, was 97 when they passed. Yes, I am blessed with what you would say are good genes, but, is that enough? As I venture into my, cough cough, early 40s, I am more aware of my mortality and how every day is a gift, and subsequently, that I want to keep receiving. So, what can I do that hasn’t already been “given” to me to be a part of this world as long as possible?
beloved pet for as long as I could remember. Being connected and a part of something continued to give their lives meaning and purpose.
If I look deep into what their lives had in common that allowed them to live a long, and fruitful life, some only related to each other through my parents marriage, is beyond genes. It is a combination of factors they could control and some they were born into.
Yes, my relatives were blessed with great genes (which I hope have been passed down to me!), but they also lived a life worth living. Full of balance, faith and love… life lessons I hope carry me through my own life.
Being surrounded by family and friends was only one aspect of my relatives' long lives. Each of those who lived well beyond their years were surrounded by their family, lived with family and or were visited daily by family. However, they also had a deep connection to those around them, those not related to them by blood. Whether through their church or clubs, they were vested in other people’s lives and got fulfillment out of being involved, helping and being a part of an organization. My grandfather was a lifelong member of his boating club and later in life joined the Elks club. My Nonna used her talents and knitted blankets, hats and booties for members of her church. My Aunt Catherine went to church every day and had a
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WELLNESS360 | JANUARY/FEBRUARY 2020
For my grandfather, it was watching the stocks. For my Nonna, it was cooking and following recipes, and for my maternal grandmother, it was doing the daily New York Times crossword puzzles and reading countless books. They participated in keeping their mind active and sharp, daily, constantly engaging in thought, learning and growing. As they got older, they did slow down, but stopping was never in their DNA. There was always a walk to take, a lawn to mow, a plant to garden, a meal to serve and a friend to make coffee and cookies for. Were they running 5Ks and visiting the gym, no. Were they moving, yes. Stopping was never in their DNA, maybe that is where I get it!
Nicole Irving, Publisher, EIC
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Health Generally, we do not feel our taste buds, but they can become irritated or swollen, which can make consuming certain foods uncomfortable. According to Medical News Today, there are a number of causes for irritated taste buds which include burning your mouth, acid reflux, dry mouth, infection, allergies and food sensitivities. To help relieve the symptoms of irritated taste buds, it is recommended that you gargle with warm salt water, use ice chips to relieve swelling or use a special dry mouth rinse.
Sweet or Salty?
How Taste Buds Work! BY TRACY WRIGHT
WACKY FACTS Some people cannot resist the zest of a spicy chicken wing while others crave the taste of their favorite salted caramel Frappuccino. Both are brought to us by the special talents of our taste buds—the tiny bumps on the surface of our tongue that help us to perceive taste and temperature. Do you ever wonder why some of us can withstand highly spicy foods while others are shy to the slightest of heat? It turns out that taste buds are not uniform across all adults—in fact, the number of taste buds can vary greatly. According to the National Institutes of Health (NIH), most of us have between 2,000 and 8,000 taste buds with some people having fewer and larger taste buds and others with smaller buds. We are born with 9,000 taste buds, which work in combination with our sense of smell as our sense of taste relies primarily on odors. Taste buds are a combination of basal cells, receptor cells, and between 10 - 50 taste receptor cells. NIH tells us that taste receptor cells are renewed every nine to 10 days, and some contain proteins that can bind to chemicals on the food we eat while others have ion channels that are activated by different chemicals. Once the receptor has detected a particular chemical, this information is conveyed along a series of
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WELLNESS360 | JANUARY/FEBRUARY 2020
neural pathways to the brain, where taste is perceived. The receptors for sweet, bitter, sour and umami (savory) tastes are proteins that are produced and coded for by particular genes in our DNA found on the surface of the cells. They react in the presence of certain chemicals, triggering a sequence of events resulting in the chemical message, according to the Australian Academy of Science. Not only do taste buds work in conjunction with our sense of smell, there are also taste receptors found in our throat and in our gut, though these act in a slightly different way to those on our tongue. Our taste buds change as we age. The Cleveland Clinic reports that during middle age (between the ages of 40 and 50), our taste buds decrease, and the rest shrink. It differs between men and women as well. This usually begins to occur in our 40s in women and in our 50s in men. Once the taste buds shrink, they do not function as well. This means a decreased sensitivity to taste, typically affecting salty or sweet, and eventually sour or bitter foods. After we turn 60, we may not be able to differentiate between the taste of sweet, salty, sour and bitter foods.
ABOUT OUR TASTE BUDS Taste buds are not just on your tongue but also on the roof of your mouth and your esophagus. People with significantly more taste buds are called supertasters. They are much more sensitive to taste and may find certain foods too bitter or sweet. Taste buds only live for 10 to 14 days, but they grow back. When food tastes too spicy, it's actually stimulating the pain receptors in your mouth and not the taste buds. Your taste buds protect you from dangerous foods. When something tastes wrong, you spit it out and prevent it from getting to your stomach. (Courtesy of Buzzfeed)
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Health
Listen to Your Heart BY LINDSEY JOHNSON, MS, CHES
Heart disease is a pervasive problem in America. Learn the facts, recognize the symptoms and consider lifestyle changes to keep your heart healthy and happy.
Each year, the American Heart Association (AHA), the National Institutes of Health (NIH) and other governmental agencies produce a document with the most current statistics on heart disease. The most recent report indicates that 121.5 million American adults, or 48% of the adult population, are living with heart disease. Cardiovascular disease remains the leading cause of death in America. This strong prevalence indicates that at some point, heart disease will hit close to
SIGNS
home. The best time to educate yourself and take preventive measures is now.
SIGNS OF A HEART ATTACK
According to the Centers for Disease Control and Prevention (CDC), approximately 790,000 Americans experience a heart attack each year. The signs of a heart attack can be different for men and women. The American Heart Association (AHA) describes common heart attack symptoms as including pressure, tightness, or squeezing pain
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in the chest or arms, or along the neck, jaw or back. While the movies portray someone grabbing their chest during a heart attack, other symptoms may be more subtle and are sometimes overlooked. Nausea, abdominal pain, heartburn, indigestion, shortness of breath, fatigue, breaking out into a cold sweat, lightheadedness or
WELLNESS360 | JANUARY/FEBRUARY 2020
sudden dizziness can also be indicators that there may be a problem. Women are especially likely to experience shortness of breath; back and jaw pain; and nausea and vomiting. If you experience any of these symptoms, particularly if you are
at increased risk, do not hesitate to seek help. In the case of a heart attack, minutes matter and seeking care earlier could potentially minimize the effects of the heart attack. When in doubt, seek emergency medical assistance.
Health Approximately 610,000 Americans die of heart disease each year. This accounts for 1 in every 4 deaths and is the leading cause of death for both men and women.
9
9 WAYS
YOU CAN REDUCE YOUR CHANCES OF A HEART ATTACK
RISK
WHO IS AT RISK FOR A HEART ATTACK?
THERE ARE MANY FACTORS THAT CAN INCREASE THE RISK OF A HEART ATTACK. WHILE SOME RISK FACTORS ARE BEYOND IMMEDIATE CONTROL, OTHERS CAN BE INFLUENCED BY LIFESTYLE CHOICES.
Of the risks we can’t control, age plays a big part of the equation. Men over the age of 45 and women over 55 have an increased risk for heart attack. Family history of heart attack in a male relative less than 55 years old or a female relative less than 65 years old could also increase risk. Having an autoimmune disorder such as lupus, rheumatoid arthritis or a history of preeclampsia (high blood pressure during pregnancy) are other potential risk factors. The good news is that many of the risk factors can be altered by the choices made every day. Several other risk factors are related but each one is a risk factor in itself. Lack of physical activity is a major contributor to heart health. It can lead to high blood pressure and obesity, two additional risk factors. Over time, obesity can result in high blood pressure, high cholesterol, diabetes and metabolic syndrome, all of which are additional risk factors. According to the CDC, the obesity rate in the United States is a staggering 39.8% or 93.3 million adults. Including both the overweight and obese population of American adults increases that statistic to 71.6%. This means that less than 30% of American adults are maintaining a healthy body weight. While high blood pressure has become common in American culture, many people don’t know that it can potentially lead to heart disease. Keeping blood pressure under control is a great step to improving heart health. Diabetes is a chronic condition that increases the likelihood of a heart attack. Managing both Type
1 and Type 2 diabetes can minimize the chances of complications or comorbid conditions like heart disease. The CDC reports that 95 million Americans have high cholesterol, meaning cholesterol is building up within the arteries, preventing efficient blood flow. High cholesterol is a contributor to heart disease over time. Many people are able to reduce or control their cholesterol through exercise and nutrition changes. Tobacco use is a key contributor to heart disease as well as many other chronic conditions. Quitting is hard but worth the health benefits. There are a variety of resources available to help Floridians quit, depending on preference. Tobacco Free Florida offers group counseling sessions, online quit tools and a toll-free tobacco quit line, along with some tobacco cessation aids are available at no cost. Ready to quit? Visit tobaccofreeflorida.com or call 1-877-U-CAN-NOW. Illicit drug use can negatively impact your central nervous system as well as your circulatory system. Stimulants such as cocaine and amphetamines can cause the heart to race and the arteries to spasm. Other drugs can also lead to collapsed veins, irregular heartbeat and other detrimental side effects. Stress can contribute to heart disease and increase the likelihood of having a heart attack. Chronic stress is very pervasive in today’s society, but there are many strategies such as meditation, mindfulness, journaling or counseling that can help. Colleges and universities such as the University of Florida and Michigan State University are creating mindfulness groups or sessions to help their communities get tuned in to this beneficial strategy.
Lifestyle choices are the best prevention against heart disease. The American Heart Association offers lifestyle modifications you can do today to reduce the chances of having a heart attack. Stop smoking Be physically active Lower cholesterol levels Manage diabetes Limit alcohol consumption Reduce stress Lower high blood pressure Maintain a healthy weight Healthy eating
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Health
DIET
GOOD HEART-Y FOOD
EATING A HEALTHY DIET IS AN IMPORTANT STEP TOWARDS MINIMIZING THE RISK OF HEART DISEASE. THE AMERICAN HEART ASSOCIATION (AHA) OFFERS A VARIETY OF RECOMMENDATIONS TO KEEP YOUR HEART HEALTHY.
Taste the Rainbow Consuming a variety of fruits and vegetables is important to maintain overall health. The different colors of the foods demonstrate the variety of nutrients available. Whenever possible, choosing fresh and frozen are the best choices. Canned foods can be high in sodium or sugar, so check the label when choosing canned items. Whole Grains Aim for whole grain items when selecting grain products. Whole grains provide better nutrients and are high in fiber, which acts like a vacuum to help keep the arteries clean. Opt for Healthier Fats Fat is an essential part of a healthy diet, but choosing the right fats can be tricky. Limiting saturated and trans fats will improve cholesterol levels and provide a healthier environment within your body. Instead, opt for unsaturated fats such as olive oil, canola oil, avocado, nuts and seeds. Dairy Products When selecting dairy products, low-fat (1%) or skim (fat-free) are the best options for heart health. Cheers to That Small amounts of alcohol have been proven to have cardioprotective benefits when it comes to heart health. However, alcohol in excess can be detrimental and lead to a variety of health complications. The Dietary Guidelines Advisory
Committee recommends no more than one drink per day for women and two drinks per day for men. Limit Sodium While most people know that canned soups are overflowing with sodium, many don’t know about the other places sodium is hiding. For example, one serving of ketchup has 160mg of sodium or 7% of the recommended daily value. The U.S. Food and Drug Administration (FDA)’s recommended daily value for an adult at low risk is 2,300mg of sodium per day. However, for those at risk of heart disease, the American Heart Association (AHA) recommends an upper limit of 1,500mg per day, making that one serving of ketchup 11% of the total daily value! Moral of the story? Always read the label! Meat Options While there are some scientific studies such as those by Dr. Dean Ornish and reviews by Dr. Jason Rocha supporting the benefits of a plantbased diet in the reduction of heart disease, the majority of Americans are not interested in taking that leap. Meat can be incorporated into an overall healthy diet by choosing primarily skinless poultry and fish and limiting red meat. Some fish, such as salmon, trout, albacore tuna, and herring are high in omega-3 fatty acids, which can reduce the risk of heart disease. The American Heart Association recommends the optimal dose of fish consumption at 3.5-4.0 ounces twice per week.
EXERCISE
Arteries are only about 4mm in diameter.
EXERCISES FOR A HEALTHY HEART
REGULAR EXERCISE is one of the most beneficial behaviors for overall health. The Department of Health and Human Services Physical Activity
Guidelines for adults recommend 150-300 minutes of moderate intensity or 75-150 minutes of vigorous aerobic activity (or an equivalent combination) each week. The guidelines also recommend including moderate to vigorous strength activities at least two days a week. Aerobic activities are those that increase the heart rate and the body’s use of oxygen, such as running, walking, biking, gardening, jumping rope, tennis, or skating. Strength activities use the resistance of bodyweight or adding additional weights such as dumbbells or weight vests to help put additional resistance on muscles to build strength. Some common bodyweight resistance exercises include pushups, planks, lunges, squats, and pull-ups. If you’re ready to tackle more, try using dumbbells for bicep curls, weighted squats, push press, or step-ups. Not only will regular exercise reduce the risk for heart disease, it has other health benefits such as reducing risk for cancer, obesity, mental health disorders and cognitive decline. It can also strengthen bones, enhance mood, increase energy levels and improve sleep. * Always consult your doctor about your heart health, diet and health plan.
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WELLNESS360 | JANUARY/FEBRUARY 2020
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Health
Checkups at Every Age BY TRACY WRIGHT
Well checks and screenings aren’t just for babies and toddlers. It is just as important for us adults to visit the doctor regularly and know which health screenings should be performed at all ages for both men and women. As we grow older, our necessity and number of screenings increase and vary depending on our gender, but we should always continue the screenings that we began when we were younger. The importance of regular health screenings cannot be overstated, said Katherine Huber, M.D., an internal medicine physician for UF Health Internal Medicine at Springhill and Tower Hill. “These screenings are so vital because it allows us as health care providers to pick up abnormalities or problems at an early stage when conditions are much more treatable,” Huber said. “As a primary care physician, I can assuredly say that regular preventive screenings are a key to ensuring good health.”
WOMEN 20-40 YEARS OLD
MEN 20-40 YEARS OLD
Breast clinical exams
Testicular exams are typically
These are typically administered annually at a women’s well check. Risk factors may necessitate further testing like breast ultrasounds or mammogram.
Pelvic exams and pap smears
Family history and past history of irregular pap smears will alter at what interval exams should be recommended. Doctors may recommend a one-to-threeyear interval between tests, according to the American Academy of Family Physicians.
Thyroid stimulating hormone test
This test looks for an underactive or overactive thyroid and may be done every three to five years. Those who have risk factors such as a family history of thyroid disease or an autoimmune disease may need this test sooner and more often.
WOMEN 40-60+ YEARS OLD Mammograms should be administered annually to test for early signs of breast cancer.
Ovarian screenings should be performed every three years for postmenopausal women.
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WELLNESS360 | JANUARY/FEBRUARY 2020
done by men themselves at home. Doctors recommend men at this age regularly check their testicles and visit their health care provider if they notice any irregularities such as any lumps or swelling, according to the Mayo Clinic. Clinical testicular exams should be performed every three years by your primary care physician.
20-40
YEARS OLD
40-60
YEARS OLD
MEN 40-60+ YEARS OLD Prostate screenings should be
performed every three years by your primary care physician or more often depending on risk factors such as family history and previous prostate conditions. Risk factors will also decide at what age these screenings should begin.
60+ YEARS
Health GENERAL CHECKUPS FOR MEN AND WOMEN ANNUAL WELL VISITS with a primary care physician
are recommended. They can cover personal history, health counseling, mental health and any diet and exercise updates.
diabetes, you should be screened. If you have other risk factors for diabetes, such as a history of heart disease or weight gain, your provider will likely screen you for diabetes.
DENTAL VISITS should occur once or twice a year for an
EYE EXAMS should happen by an optometrist or
exam or cleaning. Follow-up visits may be needed.
BLOOD PRESSURE SCREENINGS should occur at least once
ophthalmologist every two years if you have vision problems. Have an eye exam at least every year if you have diabetes.
every two years. The American Heart Association’s guidelines state that if the top number (systolic number) is between 120 to 139, or the bottom number (diastolic number) is between 80 to 89 mm Hg, you should have it checked every year. The ideal reading would be about 120 over 80.
SKIN EXAMS should be administered at home regularly
CHOLESTEROL SCREENINGS should begin somewhere in
“Especially living in Florida, where so much of our lives
this age range. If levels are normal, they do not need to be checked again for five more years.
TYPE 2 DIABETES SCREENINGS may occur if your blood
and by a dermatologist every one to two years for a full skin screening. According to the American Cancer Society, more people are diagnosed with skin cancer each year in the U.S. than all other cancers combined.
are outdoors, it is vitally important for people to screen their own skin and be vigilant about visiting a dermatologist with any suspicious skin lesions, Huber said.
”
pressure is 140/80 mm Hg or above. If you have a body mass index (BMI) greater than 25 and have other risk factors for
In addition to the ones listed above
FECAL OCCULT BLOOD TESTS should occur between
40-50 years old (for early signs of colon cancer). Patients should talk to their physician for their risk factors for colon cancer. Doctors may recommend a blood test that looks for the carcinoembryonic antigen chemical, which is produced by colon cancers. Patients with family history or other factors may need a colonoscopy sooner.
COLONOSCOPIES should begin at age 50 and done every 10 years. Risk factors like family history and previous colorectal or inflammatory intestinal conditions may necessitate earlier screenings or more frequent occurrences.
CORONARY SCREENINGS are done to assess heart health
and may begin at age 40 or 50 depending on risk factors. They include a variety of tests. In addition to blood pressure, cholesterol and diabetes screenings, it may include tests like electrocardiography (ECG or EKG), which measure the electrical activity of the heart and reveals information on heart rate and rhythm; exercise cardiac stress test; and echocardiography, which uses ultrasound to create moving pictures of the heart. Johns Hopkins Medicine also recommends a coronary calcium scan, which provides images of your coronary arteries that show existing calcium deposits. Known as calcifications, these deposits are an early sign of coronary artery disease.
HEARING TESTS should begin and be performed every 10
years. Patients who detect symptoms of hearing loss such as muffled sounds, struggling to understand speech, or tinnitus (ringing of ears), should visit an ear/nose/throat doctor.
In addition to the ones listed above
BONE DENSITY TESTINGS are performed every
two to three years to assess bone health and strength. According to the National Osteoporosis Foundation, these screenings should begin at age 65 for women and age 70 for men.
VACCINATION BOOSTERS include a herpes booster to prevent shingles and a pneumonia booster.
* Always check with your doctor regarding your health screenings.
WELLNESS360 | JANUARY/FEBRUARY 2020
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Fitness When Does Exercising Become Dangerous?
Gym Safety:
Know Your Limits BY CHRIS PREGONY
What if I told you there was a drug that could make you look and feel better, increase your quality of life, give you more energy and even increase your libido? The catch is, you have to do it just about every day, and it takes about 30 minutes to administer. In training, as well as physical therapy, we often refer to the type and amount exercise as a “dose.” With this concept of exercise as medicine it is important to know the line of under dosing and over dosing. Too little and you won’t see any change, too much and you could hurt yourself, badly in some cases.
There are a few ways that exercise can have the opposite of its intended effect. I think CrossFit is great, it has sparked an unprecedented movement in fitness. It captures the many different components of exercise, such as cardiovascular, strength, power and endurance and rolls them in to one great workout. However, it has been known to go too far in some cases. The problem with group fitness is that what pushes one person to the limit can push another off the edge. It is important for the coach to be able to recognize who can do what and modify the “dosage” appropriately. As with most things, it helps for us to be aware of ourselves rather than relying on others. A rare but fatal consequence of going too hard is a condition called “rhabdomyolysis.” This happens during or right after an intense workout. In a nutshell, the muscle begins to break down to the point that the kidneys can’t filter the waste, leading to renal failure. The signs are extreme
muscle fatigue, swelling, pain and dark urine. If you suspect you may have this, seek medical treatment immediately. Long term consequences of going to hard are more subtle. Running or lifting with poor mechanics can lead to muscular imbalances and/or tendinopathies. Most injuries with exercise are from people doing too much too quickly. They usually present themselves with some type of pain in a tendon (the thing that connects the muscle to the bone.) For example, Achilles pain is common in runners, and shoulder or rotator cuff problems with lifters or overhead athletes. Remember to pace yourself, this idea that you must lose X amount of weight in X amount of time tends to be counterproductive. It is important to plan your regimen ahead of time or have an expert do it for you. Couch to 5k is a great website to get people to start running and avoiding injury. They focus on small incremental progression in the running routine. The same idea is important in lifting as well. Start small, focus on learning the movement before adding a bunch of weight.
WRITE IT DOWN
ARE YOU POSITIVELY PROGRESSING?
Be sure that you are progressing. If you aren’t challenging your body, then you aren’t going to have any change. It is a difficult line to know but an important one to understand. A valuable tool is an exercise log. Write down everything that you did for that day, and maybe a sentence or two about how you felt afterwards. This can give you a good idea of how you are progressing. It serves to help you plan your progression as well as a check to see if you are adhering to the program. The internet has a wealth of information of different programs to follow, but there is no substitute for expert knowledge. If you can afford to have someone draw you up a plan to stick to then do it. In the end, listen to your body. It will tell you when you are doing too much! 18
WELLNESS360 | JANUARY/FEBRUARY 2020
I have had problems with both my shoulders. One was completely torn up and shot. I couldn’t sleep at night, ride a bike, or shoot pool. The muscle was in a constant spasm. The other one had classic rotator cuff issues. I tried professional massage and acupuncture with no permanent relief. I went to the KINETIX FREE SHOULDER PAIN WORKSHOP and decided to try PT with them. After the first visit, I had my first night of PAIN FREE SLEEP. After 6 weeks of PT, my most painful shoulder was 99% HEALED and I went canoeing! Thanks Tony and Kinetix team. - Lee
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Fitness
Workouts like tai chi and yoga can help reduce stress and put a focus on breathing.
Ride the Wave!
Low Intensity Workouts With High Levels of Benefits BY CHRIS PREGONY
One of the best pieces of advice that I can share with people is to make waves. Making waves means that you fluctuate between periods of peaks and valleys. There needs to be periods of high intensity followed by periods of low intensity. This is the idea behind yin and yang popular in eastern culture. It is important to realize that the lower intensity times are equally as important as high ones. Our joints require motion in order to function properly. The less we move the more problems tend to develop. Our joints use a natural lubricating substance called synovial fluid. The body creates this fluid when the joints move. Our joints move in a variety of ways, and the more planes we can move them in the better. In addition to our joints, our musculature can become tight or in some cases guarded. This will limit movement. First, there is a mechanical reduction in the range of motion due to the short muscle. Secondly, it will hurt to move, which will make people more reluctant to move in the first place. Exercises that stretch and elongate the muscles are great to regain that lost range of motion and reduce pain and stiffness. That is why yoga, pilates and tai chi are great for joint and muscle health.
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Tai chi is a fantastic low impact form of exercise that can get you moving with very little impact. This discipline not only can reduce stress, it focuses on breathing. The diaphragm is the muscle that we use to breath and is a muscle that can be worked like any other. In fact, the stronger and more control we have over the diaphragm the more efficient we can become with breathing. Yoga also puts an emphasis on breathing while stretching the muscles and engaging the core. If yoga or tai chi isn’t your thing, biking and swimming can provide a low impact alternative. Both allow for low impact on the joints but can have a big impact on the cardiovascular system. The ability to stress one body system while being easier on the other makes both great forms of exercises. The bottom line is that we need to take care of our body. We need periods of high intensity followed by periods of low. It gives our bodies a chance to heal while enhancing often neglected aspects of physical health. We should all strive for balance, and low intensity exercise can help level out a hectic life.
Fitness
Stop the Droop: How to Lift and Tighten The Dreaded Saggy Areas BY CHRIS PREGONY
Sir Issac Newton famously discovered the effects of gravity by watching an apple fall from a tree. He noticed that it was pulled to the ground. Although this invisible force has been essential to human life, it can do a number on our bodies over time. Turkey necks, flabby arms and saggy butts are just a few consequences of aging and gravity. Typically, it is a combination of a loss of collagen (a structural protein) that comes with normal aging and being out of shape. Although we can’t do much about the collagen loss, we can do something about being out of shape. If your skin is sagging because your muscles have diminished, then you should be able to grow the muscle to fill in the space. This comes from resistance training. Remember, you can’t isolate where you want to burn fat, that comes from diet modification and energy expenditure. However, you can target where you want to grow muscle. By understanding biomechanics as well as basic muscle physiology we can grow muscle.
By far the most difficult place to attack would be the turkey neck. The musculature is small and can be hard to work. Flabby arms and saggy butt are a whole other story. There are great exercises that can target those muscles specifically. I cannot stress this enough, if you don’t modify your caloric intake as well as the composition of your food you will only build muscle underneath the fat that is already there.
Flabby Arms: MUSCLES TO WORK: The muscle we are trying to work here is the triceps. Its main action is extending the elbow. So really any motion that does that will work it. Triceps Extension (Skull crusher): This one you will lay flat on a bench. Using a bar or dumbbells, extend your arms so that they are fully extended over your chest. Bend only at the elbow slowly lowering the bar down so that your elbows are flexing. Then raise the weight back up to the starting position. Repeat. Triceps push down: Using a cable machine attach a bar or a rope. Stand close to the cable and keep your arms close to your body. Grasp the bar with your hands facing down. Pull the bar down by only extending your elbows. Be sure not to involve the shoulder.
Saggy Butt: MUSCLES TO WORK: Main muscle is the gluteus maximus. Its main action is to extend the hip. Lunges: Stand with your feet apart in the vertical direction so that your feet are in line with each other. Drop the back knee down while maintaining a 90-degree angle with the knee of the front leg. You can add weight with dumbbells or a bar on the back Squats: Stand with your feet apart in the horizontal plane. Be sure to keep your back straight as you drop your bottom toward the floor. Go down until your thighs are just below parallel to the ground for maximal benefit. Add weight by using a bar bell or dumbbells.
Turkey Neck MUSCLES TO WORK: Sternocleidomastoid, Anterior scalene, and hyoid muscles. Most of these muscles work to turn the head or flex the neck. Supine Head tilt: Lay flat on your back with your head resting on the ground. Lift your head up so that the skin under your neck is tight. Turn your head slowly from side to side. Supine Head lift with a foam roller: Lay flat on your back with your head resting on a foam roller. Tilt your head up, allowing it to roll on the roller. Then tilt it back down so that you are looking down at your body. Repeat. Pursed Lips: Simply purse your lips like you are exaggerating a kiss while extending your jaw. Hold for a few seconds then repeat. WELLNESS360 | JANUARY/FEBRUARY 2020
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Fitness
Self-Medication:
The Power Rankings BY TED SPIKER
Your medicine cabinet probably looks a lot like everyone else’s. A bottle of anti-inflammatories, a bag of lozenges (sell by date, 2011), and floss that you know you really should start using. We also all have our own customized medicine cabinets—the stuff that you can’t necessarily find at the pharmacy but can help you heal. What’s best? Who’s to say, really? I mean one person’s fix is another person’s fail. Let’s look at the official-to-me power rankings of do-it-yourself medicine.
TED TALKS THE HUMOROUS SIDE OF HEALTH
#36 LAUGHTER
Best medicine? Phh. Hasn’t done squat to help my Achilles tendonitis.
#24 A CUP OF…
It loses points because it’s only a temporary jolt, yes. But the goodness you feel when you have a sip of your favorite whiskey beer wine coffee? Sure does help.
Criteria:
Rankings are determined by 1) ability to make you feel better 2) how little risk, pain, or negative effects they involve and 3) whatever, for the love of all things gorgonzola, I damn well want.
Disclaimer:
This is not medical advice. You should get your regular medical advice—and actual medicine—from trained, licensed professionals, not someone who uses the phrase “all things gorgonzola.”
#17 COLD AND HOT
Ice is my go-to for every ache and pain. But to loosen everything up, I’ll take 10 hours/minutes in the hot tub. Want both? Take a hot shower, then ratchet to warm, then cool, then an Arctic-level finish.
#11 SOUP
Because soup.
#9 SWEAT
Brain cleanser. Mood lifter. Heart pumper. Muscle popper. A round of exercise is the one medication you can prescribe yourself—with awesome effects.
#7 MASSAGE
Sometimes it hurts, sometimes you’re so relaxed it makes you drool, and sometimes you just need someone to jackhammer your seized-up back with a well-trained elbow.
#2 SALT WATER
Research shows that floating in the ocean or gulf increases overall health by 4,076,925%.
#1 TRIBES
Research does show that social systems—family, friends, regularly connecting with others—may very well be one of our most powerful tools when it comes to self-care. That certainly gives you a reason to make time to connect over a cup whiskey beer wine coffee.
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Ted Spiker (@ProfSpiker) is the chair of the University of Florida department of journalism, as well as a health and fitness writer. He is the author of DOWN SIZE, a book about the science and soul of weightloss and dieting.
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Style + Gear
Massage On, Pain Off, Repeat!
BY NICOLE IRVING
When you can’t get to your favorite massage therapist, have no fear, there is some at home relief! These at home massagers can temporarily relieve you of your moderate aches and pains from your workout and daily life.
Massage Tool 1. Heatable $16.95, thegrommet.com
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With over one hour of heat, the acuBall will target joint and muscle pain while boosting circulation and relieving stress on nerves.
STK 2. TriggerPoint $24.99, Dicks Sporting Goods ®
With eight independently spinning wheels, the Trigger Point STK bar will grip the skin while rolling an effective massage. Small and compact, it fits snuggly in a any travel bag for workouts on the go.
Tissue Roller 3. Deep with Spine Support $14.99, TJ Maxx
For those sore muscles that need a little extra massaging, this roller with its spine support column relieves sore muscles and helps increase circulation with its 3D texture to penetrate trigger points.
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The Gelliprene® gel-ball trigger point massager is perfect for those who seek relief from hand, finger, thumb, elbow, or arm aches and pains. The massager incorporates a set of interchangeable solid steel axles and non-latex elastomer gel-balls of varying firmness, that allows the user to customize their formation of restorative combinations for relief.
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WELLNESS360 | JANUARY/FEBRUARY 2020
* Always seek medical advice from your doctor prior to starting an at home massage regime.
PRODUCT PHOTOS COURTESY OF MANUFACTURERS.
The Hypersphere vibrating massage ball has a powerful 30w motor that has been specially engineered to deliver maximum vibration to the body, while the textured rubber expererial allows for optimal grip. This compat massager has been TSA approved!
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Nutrition
Getting the Most Out of Your Food BY JULIE WALTER
Did you know you can get more important nutrients out of your food just by changing a few simple habits? Here are some interesting tips and tricks to get the most out of your food. BANANAS
SOFT BOILED EGGS
Eggs are chock-full of protein and there are so many great ways to prepare them! However, soft boiled eggs are the best way to maximize their nutritional value. You want to boil the egg to the point that the yolk is still a little runny, preserving the nutrients from the egg yolk and the protein from the egg whites. So next time you are craving eggs, try soft boiling them!
COOKED CARROTS
All carrots are not made equal. It’s been proven that cooked carrots actually have more nutrients than raw carrots. Carrots have a compound called beta-carotene that is converted into vitamin A in your body. Research shows that cooking carrots actually increases the amount of beta-carotene your body can absorb. As a bonus, carrots are great for your vision and maintaining a healthy immune system!
FOOD PAIRING
OVERNIGHT OATS
It is well known that oatmeal is extremely nutritious, but what is not as well established is that their cooked counterpart offers even more nutrients! Even better, when you soak oatmeal overnight, it’s essentially the same process as cooking them, but you aren’t damaging them with heat. The soaked oats are also easier for your body to digest and allow you to absorb more nutrients.
Bananas have three major stages: underripe, overripe and brown. Underripe bananas are better for people with diabetes because they have less sugar. As a banana ripens, the starch begins to turn to sugar. If you have trouble digesting your food, then an overripe banana is the way to go. The riper a banana is the more “resistant starch” or good bacteria it has, which is ideal for digestion. Lastly, fully brown bananas are full of sugar and very sweet, which makes them perfect for making delicious desserts.
RED TOMATOES
The red pigment found in red tomatoes is called Lycopene and has been scientifically proven to lower the risk of heart disease and cancer. It is also a plant nutrient with valuable antioxidant properties. Red tomatoes are also a great source of vitamin C, potassium, vitamin K and folate. So, the next time you are in the vegetable aisle make sure to grab some extra red tomatoes.
COLD POTATOES
While it may be tempting to eat a hot potato, a recent study found that cooling potatoes overnight triples its resistant starch component. Increasing the amount of resistant starch you consume can be beneficial for the bacteria in your gut. Even more importantly the new structure starches take on during the cooling process helps with digestion and improve overall health.
Combining the types of foods you eat together can have a huge impact on the benefit you get from them. By combining the right types you can increase the absorption of nutrients and the effectiveness of antioxidants. Plant-based iron is best absorbed when you combine it with vitamin C. The vitamin C helps the body break down the iron. Try adding a splash of lemon to a salad! Another healthy and delicious combination is beans or chickpeas with rice. Beans and chickpeas are full of protein and fiber, while the beans make it easier for your body to regulate carbs. Together they make a well-balanced meal that encourages nutrient absorption. 26
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Nutrition
Come Out Swinging Eating: Foods that Fight Aging BY JULIE WALTER â…ź ILLUSTRATION BY GRACE DOWNEY
While the existence of the fountain of youth is still up for debate, eating the right types of foods is within reach and will keep you looking and feeling young. Choosing the right types of anti-aging foods will nourish your body, brain, skin and hair! Stock up on these approved ingredients next time you are filling your shopping cart. BROCCOLI
According to Healthline, broccoli is extremely beneficial for your brain health because it is loaded with compounds called glucosinolates, which produce isothiocyanates when broken down. Isothiocyanates can reduce the risk of neurodegenerative diseases. Broccoli is also rich in vitamins C and K, which will keep your bones and heart strong.
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SALMON
According to the National Institute of Health, salmon has an abundance of omega3s that are great for your skin and brain health. Omega-3s help provide oxygen to the brain and help you retain new information. Omega-3 fatty acids are linked to reducing inflammation and help to keep your skin moisturized. Salmon also contains an antioxidant called astaxanthin that improves skin elasticity and hydration.
WELLNESS360 | JANUARY/FEBRUARY 2020
RED BELL PEPPERS
Red bell peppers have loads of antioxidants and are very rich in vitamin C, which promotes collagen production. Red bell peppers are also a great source of vitamin B6, an essential nutrient in brain development. Finally, The NCBI said that the vibrant red, yellow and orange colors of peppers are the result of the rich amount of carotenoids, a powerful antioxidant.
BERRIES
According to CBS News, most berries are full of antioxidants, which are great for boosting your cognitive capacity. A recent Harvard study found that blueberries can actually improve your motor skills and learning capacity. They are also vascular constrictors, which means they help decrease redness in people who have sensitive skin. Finally, strawberries contain fiestin, an effective flavonoid that causes brain growth and increase memory retention.
EGGS
Eggs are one of the most versatile foods and are great for the skin! The yolk also contains nutrients that are great for your skin like biotin that has been shown to promote healthy nails, hair and skin. Eggs are great for the brain as well because they are a good source of vitamin B-6, B-12 and folic acid. A recent NCBI study suggests that having enough vitamin B may delay cognitive decline.
AVOCADOS
Avocados are known for being a delicious source of healthy fat. They are filled with monosaturated fat that help your skin stay hydrated and help you absorb the vitamins and nutrients that are essential for healthy skin. According to Medline Plus, monosaturated fats may also reduce blood pressure, effectively helping lower the risk of cognitive decline.
Nutrition
The Dark Side Isn't So Bad BY STEPHANIE CORNWELL
Who doesn't love chocolate? It’s everyone’s weakness and has quite the reputation for being something that you should stay away from for being “too sweet” or “too high in calories,” but does that mean all chocolate is bad? Enter dark chocolate, the “mature” candy with a bold, often-bitter taste. It was first consumed by the Maya in Central America as a fermented drink, but now it is perhaps one of the world’s favorite flavors. Lucky for chocolate lovers, dark chocolate is not as much of a “cheat” as we thought. With less sugar and butter and a higher percentage of cocoa, it actually is packed with benefits. Dark chocolate is made from the cacao bean, and it is a great source of antioxidants. The beans are full of compounds like polyphenols, flavanols and catechins that act as antioxidants, according to Healthline. Healthline also reports that,“One study showed that cacao and dark chocolate had more antioxidant activity, polyphenols and flavanols than any other fruits tested, which included blueberries and acai berries.” This is important because we need antioxidants to protect our cells from damage and to boost our immune systems. Studies have also found that the flavanols in dark chocolate protect against heart disease and Type 2 Diabetes. The Harvard T.H. Chan School of Public Health reports that these flavanols support the production of nitric oxide in the inner cell lining of the blood vessels, increasing blood flow and lowering blood pressure. Dark chocolate, in addition to its health benefits, is versatile. It can be used in so many delicious recipes for pastries, granola bars, cereals, truffles and frozen desserts, and its slightly bitter aftertaste mixes well with salty foods. So, next time you are craving something sweet, but maybe don’t need the calories and sugar from that candy bar, have a bite of dark chocolate!
WELLNESS360 | JANUARY/FEBRUARY 2020
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Nutrition DRINK TO YOUR HEALTH
Let's spill the "Tea" on Tea? BY TAYLOR MCLAMB
America is starting to turn over a new leaf, as more people prefer to drink tea rather than coffee. Data from the U.S. Tea Association states that 80% of U.S. households have tea in their kitchens, and more than half of the American population drink tea on a daily basis. Studies have shown that drinking tea is very beneficial to both our body and mind, possibly preventing Type 2 diabetes, heart disease and even lowering cholesterol. Tea is derived from the leaves and buds of the Camellia Sinensis plant, which depending on how the tea leaves are processed, can produce black tea, oolong tea, white tea or green tea. The length at which the tea leaves are exposed to oxygen impacts what type of tea will be created as well as the nutrients the tea provides. Whether you choose to drink loose leaf or enjoy the convenient process of a tea bag, the health benefits of drinking tea is enough for anyone to start brewing.
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Green Tea
Green Tea has been used for centuries as herbal medicine; it was the main ingredient used in Chinese and Indian medicine to control bleeding, aid digestion, improve heart and mental health. Have a lot of work that you need to get done? Green tea may be your solution. While green tea does contain caffeine, it also has the amino acid L-theanine, which when combining, the two can improve brain function, causing you to be alert and more productive but without the jitters you may get from coffee.
Black Tea
According to the U.S. Tea Association, out of the 84 billion servings of tea consumed by Americans in 2018, about 84% was black tea. Black Tea is often used as a base to create other well-known teas, such as Earl Grey, English breakfast and Chai. Sweet tea and iced tea are even contrived from black tea leaves. Black tea contains flavonoids, which are a heart-healthy group of antioxidants. According to a 2007 study published in the European Journal of Clinical Nutrition, researchers found that those who drank three cups of black tea per day had an 11% reduced risk of developing heart disease.
Oolong Tea
While oolong tea isn’t as well-known as black and green tea, it still ranks high in healthy vitamins and antioxidants. The polyphenols contained in black, green and oolong teas may help decrease cell mutations which can lead to cancer. According to a 2014 study done at Linyi People’s Hospital in Shandong, China, the antioxidants found in oolong tea could help increase bone strength. The study found that out of 680 postmenopausal Chinese women, those who drank oolong tea on a regular basis had 4.5-4.9% higher bone densities than non-teadrinkers. The taste of oolong tea depends on the level it was oxidized so, it’s important to question the oxidation level when purchasing your tea. A less oxidized tea means a more green tea flavor, while a more oxidized tea will resemble black tea.
White Tea
White tea is created by taking the delicate tea leaves and unopened buds from a young Camellia Sinensis plant. Due to the fact that it’s the least processed of any of the teas contrived from the Camellia Sinensis plant, white tea has been known to be incredibly healthy. Numerous studies have shown that drinking white tea may help reduce skin aging, lower the risk of insulin resistance and protect against osteoporosis.
Many skin care products contain white tea extract, due to the fact that the high levels of antioxidants found in white tea have been found to reduce oxidative stress to the skin, which over time decreases wrinkles and sun damage (but still shouldn’t be used to replace sunscreen!)
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THe blue
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print of life WHAT HAPPENS WHEN WE AGE BY NICOLE IRVING & AMANDA ROLAND
WELCOME
What if we could look into a crystal ball and see our future. We could see how we age, how long we live and the impact that our life choices have on our lives and health. Well, thanks to modern science, genetics and advances in healthcare, we have a modern day fortune teller, or a blueprint of what the golden years will look like. Now it’s up to us to understand them, embrace them and enjoy all our years ahead!
WELLNESS360 | JANUARY/FEBRUARY 2020
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A WRINKLE IN NO TIME
They start to creep slowly. A smile line here… a frown line there. And, before you know it, there are these things called crow’s feet swarming your eyes. My friends, we now have what we call “wrinkles.” As we age, wrinkles are just a natural result of our wisdom and candles on the cake. We know they are coming, but for some, holding them off as long as we can is a daily mission. According to the Mayo Clinic, genetics mainly determine the skin’s structure and its texture, but sun exposure is a
STOP THE WRINKLE
01
Smoking
THINGS TO STOP IMMEDIATELY if you want to protect your skin from wrinkles
A CNN article reported, "Smoking reduces the collagen formation, results in collagen degradation and reduces the skin circulation.”
02
Neglecting Sunscreen
When exposed to the sun, its ultraviolet light damages the skin, and the damage can make one’s skin look older and cause wrinkles.
03
Drinking from a straw
The constant motion of sucking from a straw can lead to wrinkles around the lips.
major cause of wrinkles. Wrinkles can be either fine lines or deep crevices most noticeable on the lips, eyes, neck and forehead. In addition, as we age, our skin becomes thinner, drier and loses some of its youthful fullness, according to the American Academy of Dermatology Association. Since we can’t change the genetics we were born with, we can work with the external factors, environment and lifestyle choices that could help those little lines from coming sooner than we want.
04
Squinting
When not using sunglasses, you squint. This will cause those little lines around the eye called “crow’s feet.”
05
Sleeping on your side
When sleeping on your side, you are adding repeated pressure to your face, subsequently causing the skin elasticity to break down.
IMAGE AND PRODUCT PHOTO COURTESY OF MANUFACTURER
Foods such as leafy greens, citrus and the protein found in meat help replenish our depleted source of collagen.
Want a wrinkle-less sleep? Sleep and Glow $159, sleepandglow.com The sleep and glow pillow is created with side cradles to minimize skin twisting and folding which helps prevent wrinkles, puffiness and pillow marks.
THE BLUEPRINT OF LIFE
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As noted, wrinkles will happen, regardless if we take out all the external forces that impede them. So, what can we do to erase them – or at least attempt to?
BIOLOGICAL AGE VS. CHRONOLOGICAL AGE
There are a number of aesthetic services available now that can help soften the exposure of wrinkles. According to the Cleveland Clinic, BOTOX ®, the brand name of a toxin produced by the bacterium Clostridium botulinum, is an FDA approved treatment used in adults to lessen the look of frown lines and wrinkles. “BOTOX® blocks the signal from the nerve to the muscles. The injected muscles can no longer contract (tighten) as forcefully, which causes the wrinkles to relax and soften.” In addition to Botox ® there is SkinPen Microneedling pen. According to Carissa Blaser, aesthetician and owner of Pure Aesthetics, the SkinPen Microneedling pen introduces controlled trauma to the skin. This allows cell turn over and collagen and elastin boosting, which helps tighten and firm the skin.
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According to Harvard Health Publishing, topical products that contain retinoid “reduce fine lines and wrinkles by increasing the production of collagen. They also stimulate the production of new blood vessels in the skin, which improves skin color.” Tretinoin, tazarotene and adapalene (the 0.1% formulation is available over the counter) are prescription strength retinoid. There are over the counter options that contain retinoid such as retinol.
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Of course, prevention can also occur from the inside out. Keeping skin hydrated by drinking plenty of water and eating foods such as avocados that are rich in healthy fats can help your skin. Salmon that is full of omega-3’s and pumpkin seeds that are loaded with vitamin E and zinc can also help keep wrinkles at bay. As the body ages, we decrease our production of collagen, and foods such as leafy greens, citrus and the protein found in meat help replenish our depleted source. Whether we have them from genetics, smiles, stress or our days of sunbathing, wrinkles are an inevitable adventure in aging. But, with a little coaxing and changes in our routines, we can put them in their place and hopefully stop them in their tracks!
“Where did the time go?...” — A phrase commonly used by anyone celebrating a birthday or who has seen a wrinkle pop up out of nowhere. Sometimes as we age, we don’t even feel like we are getting older at all, especially when we still feel young at heart. That’s because our biological age and our chronological age aren’t always the same!
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Here are some online resources that can help you determine your biological age: health.com/health/article/0,,20824577,00.html biological-age.com/
Your chronological age is pretty simple, and you can figure it out by knowing how many years you have been alive! However, your biological age isn’t always that easy to figure out. Biological age is dependant on many factors and almost all of them have to do with the condition of your health, according to Healthline, an online health resource. If you exercise regularly, consume a healthy diet, refrain from smoking and the like, you are on the right track for maintaining a biological age that could be younger than your chronological age! However, some uncontrollable factors like genetics and diseases also contribute to determining your biological age, according to Healthline. If you aren’t maintaining a healthy lifestyle, your biological age could be years past your chronological age. Of course the goal is to stay young forever, right? This is not possible with our chronological age (unless we discover that the fountain of youth is real!), but it can definitely be possible to keep yourself young biologically. If you are curious about your biological age and want to make sure you’re staying young on the inside, consult a medical professional to talk about your biological age and how you can get healthier as the years go by! 035
THE BLUEPRINT OF LIFE
START NOW
If staying ‘forever young’ is a part of your mantra, then it’s time to get into action and implement some easy and simple rituals into your life now.
12 THINGS TO DO NOW TO STAY YOUNG!
MANAGE YOUR STRESS Easier said than done these days, but if you are able to say "no" a little more often and keep your calendar in check, you may be able to decrease the stress in your life.
KEEP MOVING Being sedentary helps no one, including your joints, muscles and bones. The Mayo Clinic suggests that we aim for at least 30 minutes of moderate physical activity every day. It will do wonders!
EAT BALANCED Having a well balanced diet is not just for children. We must also eat our veggies, meats, fruits, whole grains and healthy fats to stay our best. A diet that is full of omega-3’s, beta carotene and antioxidants can help keep our bodies youthful. In addition to what we eat, we should also be concerned with home much we eat. Staying within our caloric intake based on our own personal needs will also keep our bodies strong and aligned!
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SLEEP TIGHT Not getting enough sleep can wreak havoc on your body. According to Psychology Today, a good night’s sleep may keep you slimmer and looking younger. When you get a good night’s sleep of six to eight hours, you wake up feeling and looking rested. In addition, a good night’s sleep is important for your overall health and nutrition. A good night’s sleep gives you energy to exercise and helps you make better decisions.
VISIT THE DOCTOR Recovering from illness sooner rather than later can keep you running at top speed.
AVOID EXCESS SUN EXPOSURE Sure, we all need vitamin D, but we don’t need the extra harmful rays that it expels. If you have to be outside for long periods of time, wear sunblock, a hat and protective clothing.
OWN A PET Not only are they great companions and ward of loneliness, but pets also keep you active, which help cardiovascular health and muscle tone. Not to mention, furry friends can help keep stress levels down.
DRINK LESS SPIRITS It might have been fun at 21, but as the years go on, all night bingers and drinking until dawn are not a way to keep youth on your side. According to the American Academy of Dermatology, alcohol can dehydrate the skin, resulting in one looking older!
EXPLORE Keep the brain active by exploring new areas, towns, people and places. Constant learning will keep your brain young.
SKIN CARE REGIMEM Your skin is your body’s largest organ, and with that being said, it is vitally important to make sure you take care of it in order to keep it in the best shape possible. Preventing it from blisters, cancer, damage, scars and of course, wrinkles will keep you healthy and younger looking. Moisturize, protect your skin and visit your dermatologist for annual check ups.
STAY FRIENDLY Maintaining friendships, staying in social circles and continuing to be active in one’s community can increase your lifespan. Staying connected and having purpose gives life meaning and fulfillment.
STOP SMOKING This is a no brainer, but incase you needed more proof, just 20 minutes after you quit smoking, your heart rate and blood pressure drops, according to the American Cancer Society. one year after quitting, you decrease your excess risk to coronary disease by half, and 10 years after quitting, your risk of dying from lung cancer is about half that of a person still smoking. Questions?
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THE BLUEPRINT OF LIFE
HEIGHT
Have you ever sworn up and down your grandparent must be shrinking? If so, you aren’t going crazy. On average most people lose about two inches by age 80, reports Psychology Today. The reason is attributed to a bend in the spine, compression in the disks of the vertebrae, decreased joint space in the extremities and changes to the arches of the feet.
THE AGING BODY
“People typically lose almost one-half inch (about 1 centimeter) every 10 years after age 40,” according to the U.S. National Library of Medicine. “Height loss is even more rapid after age 70. You may lose a total of 1 to 3 inches (2.5 to 7.5 centimeters) in height as you age.”
HAIR
It is no surprise that as we age our hair becomes thinner and grayer, but it also changes texture. Wavy hair can become straight, and coarse hair can change to soft and fine. Most changes are due to hormonal changes, diet and even the products that one uses. Years of coloring and using heating elements can also have a lasting impression to your hair as you age.
Unless we are Benjamin Button, we will continue to age forward with each day and year that passes. With good genes and good habits, we will live a very long and prosperous life. But, that doesn’t mean our body and mind won’t go through the natural course of aging. According to Psychology Today, “aging is essentially the gradual but steady erosion of the organ systems and of the body’s built-in capacity to repair itself.” So, how exactly does our body change through the years?
MUSCLE LOSS
As you age, your body begins to go through atrophy or muscle loss. Starting at age 30, “your muscles, liver, kidney, and other organs may lose some of their cells,” according to the US National Library of Medicine. After age 30, you begin to lose as much as 3% to 5% muscle mass per decade, and most men will lose about 30% of their muscle mass during their lifetimes, according to Harvard Health Publishing. Factors to this include hormones such as a decline in testosterone.
DIGESTIVE SYSTEM
Through the years, your large intestine structure can actually change, and according to the Mayo Clinic, can result in more constipation in older adults. Factors that affect this are a lack of exercise, not enough water, medication and medical conditions such as diabetes.
TASTE
This one is hard to swallow, especially if you love food. UC San Diego Health reports that “by age 60, most people have lost half of their taste buds, which research has found is a big reason why older people often compensate by eating more foods high in tasty sugar, salt and fat.”
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TEETH
According to Harvard Health Publishing, “a lifetime of crunching, gnawing and grinding wears away the outer layer of enamel and flattens the biting edges. Tooth surfaces are also affected by exposure to acidic foods such as citrus fruits and carbonated beverages, which dissolve the protective enamel. Weakened enamel can set the stage for more serious dental problems.”
HEARING
The National Institute of Hearing reports that “approximately one in three people between the ages of 65 and 74 have hearing loss.” By age 75, it is one in two. Unfortunately, hearing loss can begin as early as one’s 20s. Loud music, work environment and other factors can come into play when it comes to hearing loss.
EYESIGHT
Age brings on changes in eyesight, and it is recommended that people over 60 have regular eye exams to rule out serious problems such as cataracts, dry eyes and glaucoma.
On the flip side,
not all changes that we experience may be considered negative. According to UC San Diego Health, the following also change — maybe for the better:
SWEAT LESS
Due to your sweat glands shrinking, you sweat less.
YOUR TEETH ARE LESS SENSITIVE Over time, the hard, inner tissue of your tooth called dentin gets built up between the outer enamel of a tooth and its central nerve. The added insulation diminishes sensitivity.
YOU CATCH FEWER COLDS
All those years of being exposed to germs seem to pay off.
YOU GET HAPPIER
You stop sweating the small stuff and appreciate life.
STOP TIME IN ITS TRACK: 12 MUST HAVE ANTI-AGING PRODUCTS
We might not be able to turn the clock back, but with these musthave anti-aging products, we can definitely stop it in its tracks!
PRODUCT PHOTOS COURTESY OF MANUFACTURERS.
Garnier UltraLift 2-in-1 +Moisturizer Fast-absorbing and timesaving, this formula is a powerful combination of a serum and a moisturizer in one. Infused with vitamin E, pro-retinol and rice peptides. $16.99, Mass retailers nationwide
ZO Skin Health Wrinkle + Texture Repair A high-potency retinol that helps the visible improvement of skin’s texture, firmness and color tone while decreasing the appearance of fine lines and wrinkles while helping and supporting the skin to renew itself. $145, Pure Aesthetics
L’Oréal Paris Age Perfect HydraNutrition De-Puffing Honey Eye Gel This de-puffing rollerball wand works with a cooling formula to cushion mature and very dry skin with nourishing moisture. Massages away the look of puffiness, bags and dark circles to leave eyes looking more youthful and feeling refreshed. $24.99, Mass retailers nationwide
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G.M. Collin Vital C 10% + Peptides Serum Formulated with a synergistic combination of unique ingredients to protect skin against environmental stressors and reduce the visible signs of premature aging, the G.M. Collin Vital C 10% + Peptides Serum produces a smooth, supple and youthful complexion. $88, gmcollin.com
Monat Rewind™ Age Control Nectar This supercharged timeless serum fills the skin with active ingredients to tackle uneven skin tones, age spots, loss of elasticity and fine lines and gives an instant smooth glow. $120, monatglobal.com
Garnier SkinActive Water Rose 24H Moisture Cream With rose water and hyaluronic acid for soothing hydration, this sheer water cream formula is suitable for normal to dry skin and is instantly absorbed. Free of parabens, oils, dyes, phthalates and animal-derived ingredients.
$14.95, skyorganics.com
HydroPeptide Hydro-Lock Sleep Mask The luxurious HydroPeptide Hydro-Lock Sleep Mask blankets the skin, providing a layer of intense, restorative hydration. This pillow-proof mask smooths and perfects skin overnight with a blend of “smart” water and calming licorice root. $110, hydropeptide.com
PRODUCT PHOTOS COURTESY OF MANUFACTURERS.
$14.99, Mass retailers nationwide
Sky Organics Dead Sea Mud Mask Mindfully formulated with 100% pure Dead Sea Mud and organic Jojoba Oil, Aloe Vera, and Shea Butter, this mask will hydrate and soften skin while it cleanses, making it the perfect dualpurpose treatment.
Naturally Serious Illumi-Nation AntiFatigue Power Serum This serum is enriched with 1% Lavandox extracted from Spanish Lavender to reduce stress in the skin, and 3% Persian silk tree to improve the look of fine lines, uneven skin tone and texture caused by environmental factors. $58, sephora.com
Crepe Erase Advanced Refining Facial Scrub This daily use formula targets dull surface layers with a blend of AHA/BHAs and naturally derived exfoliators that gently resurface the skin for a more refined texture. Essential hydrators lock in moisture quenching dry, crépey skin for smooth, soft, radiant-looking results every day. $49, ulta.com
L’Oréal Paris Revitalift Derm Intensives 10% Pure Glycolic Acid Serum 10% Glycolic Acid Serum, this daily exfoliating serum will visibly even out skin tone and reduces wrinkles. In one week, skin is resurfaced, appears visibly brighter and feels smoother. Dermatologist tested. Paraben free, mineral oil free, dye free, allergy tested.
Amarte Overnight Express Therapy This overnight retinol-infused sleeping mask is infused with ingredients that brighten skin, stimulate collagen production and enhance cell renewal. You will wake up with renewed skin you can see and feel. $79, amarte.com
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THE BLUEPRINT OF LIFE
DID YOU
KNOW?
What would you want your younger self to know? We polled our readers and here is what they said:
EAT BETTER
OLDER VS YOUNGER
OLDEST LIVING PERSON
By 2020, the number of people aged 60 years and older will outnumber children younger than 5 years, according to the World Health Organization.
Confirmed in March 2019, Kane Tanaka, is 116 years old and currently holds the Guinness World Record title as the oldest living person. Her day starts with studying math and playing Othello.
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EXERCISE MORE AVERAGE LIFESPAN
WHO LIVES THE LONGEST?
According to Statista.com, the average lifespan of a man born in 2019 in the United States will be 76 years and for a female it will be 80 years.
In 2017, the Central Intelligence Agency reported that the life expectancy of people born in Monaco is 89.4 years. THE BLUEPRINT OF LIFE
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45%
YOU ARE
NEVER TOO OLD TO SET ANOTHER
GOAL
OR TO DREAM A NEW
DREAM. – C.S. LEWIS
Finance
Is Our Social Security Really in Crisis? BY APRIL TISHER
STARTING THIS YEAR, the Social Security Administration will be paying out more in benefits than what’s being paid into the system. Marketwatch.com
Some experts are saying that the year 2034 is being dubbed, as “the year” social security will be in trouble, big trouble. Taking that into account, this may be something that keeps you up at night since you may have been counting on those social security checks as your main source of retirement funds or you may have spent the majority of your working years “knowing” that social security was running out so you have been making other plans. Which camp you are in is most likely directly related to the year in which you were born, however it affects you nonetheless.
Every paycheck you have earned — and your parents and their parents alike — had funds deducted from it to fund social security. That’s the line identified as Federal Insurance Contributions Act (FICA). Of course the issue is that the funds you are putting in today are writing the checks of those who are already retired. So, while you may have decades to worry about retirement monies, your parents and grandparents may already be relying on it. Where did this all begin?
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According to the official Social Security website, "The Social Security Act was signed by President Franklin Delano Roosevelt on August 14, 1935. Taxes were collected for the first time in January 1937 and the first one-time, lump-sum payments were made that same month. Regular ongoing monthly benefits started in January 1940.”
enough money to support itself, right? After all those now receiving checks were the ones working and paying into the system during their prime earning years. Shouldn’t there have been reserves? There were, but they were deposited into the US Treasury where they have long since been spent.
In 1983, President Ronald Regan made changes to social security funding. At that time, it was believed that those changes would keep the program going until about 2034. There have not been changes made since. Some believe, lawmakers will wait until the last minute to make any sweeping reforms. This was the case in the early 80s where it was known the system was running out of money for years prior to the changes being made just shy of months of a crisis. A Marketwatch story outlines that by the year 2020 (that’s now if you’re losing count) the SSA (Social Security Administration) will be paying out more in benefits than what’s being paid into the system. It seems like even with the amount of people now taking benefits outnumbering the amount of those paying into the system (hello Baby Boomers) the system should still have
So, what should you do? The consensus is that you should be concerned. Don't panic, but certainly be aware. Whether you have made ample alternate plans for your retirement monies or not, chances are someone you care about is counting on receiving their full benefits. After all, these are not entitlements; these are funds that have been taken from earnings to be used once a worker is of retirement age. It is important that you talk to a personal financial planner well before you enter the age to consider retirement. It is hopeful that the social security program will still be around, although it may not be in its current fashion. If you are concerned about a loved one who is already receiving the SS payments or is planning to soon, contact your local Social Security Office and set up an appointment for more information.
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WELLNESS360 | JANUARY/FEBRUARY 2020
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Lifestyle TIPS FOR PLANNING & VISITING THE DEAD SEA BEWARE THE SHAVE
Do not shave for at least 2-3 days prior to entering the waters. You will not regret this!
KEEP IT QUICK
The Most Youthful Destination: The Dead Sea BY APRIL TISHER AND NICOLE IRVING
In 2017, the Jerusalem Post reported that an estimated 3.6 million tourists visited Israel’s sandy beaches and holy sites. This was more tourists than ever before. So, for those coming from the United States just to visit the sandy beaches, one would ask why would they take a roughly 14 hour flight to do so when we have some of the most beautiful beaches in the US? Most likely answer…to visit the Dead Sea of course! With the landscape of the Negev Desert in the background, the Dead Sea, known for it’s health, healing and wellness properties, is actually a natural salt (30% salt) lake between Israel and Jordan. According to Tourist Israel, the Dead Sea is the lowest point on the surface of the earth and due to its salt content, fish and plants cannot live within the waters. Do not fear, there are no actual "dead" fish or plants, they simply do not exists in the waters. The water of the Dead Sea will glisten blue and green and the edges are lined with white mineral salt deposits under sunny skies that never change about 330 days of the year. Most visit the Dead Sea for the mud. The thick black mud found on the seabed of the Dead Sea is proven to be good for your skin. It is high in magnesium, sodium, potassium and calcium, which can give you a mud bath better than you could find in many spas. These high levels of salt and magnesium can remove impurities and improve your skin’s functionality by making it a better barrier and more elastic. When planning your visit, there are many public beaches along the shores of the Dead sea, including the Ein Gedi Beach and the Ein Bokek resort, which according to Tourist Israel the hotels offer private beaches and some beaches may charge an entry fee, so plan ahead.
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Once arriving at the Dead Sea, the number one thing to remember is to NOT stay in the waters for more than 10 minutes at a time. You may enter the waters more than once, but, for NO longer than 10 minutes. Wash off each time you leave and note that your skin may be very soft, so be mindful.
SODIUM OVERLOAD
Do not drink the water. It is over 30% salt.
NO HORSING AROUND
Do not splash. Even the tiniest of droplet of the salty water in your eye will have you running for the shore.
DEFYING GRAVITY
There won’t be any swimming. Not because the exercise is not good for you, but because you can’t (and you should not splash). The salt content in the water will not allow you to do so. So, best thing to do is lay/ float on your back calmly. The salt may discolor your clothing, so plan outfits accordingly.
TREAD LIGHTLY
Packing water shoes, as the bottom of the “sea” floor is lined with salt and can cut your feet.
SUNNY SIDE UP
There are sunny skies that never change about 330 days of the year, so pack sunscreen and avoid being in the water during the hottest times of the day.
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Lifestyle
Okinawa: Longevity Secrets Unlocked BY NICOLE IRVING
Okinawa, a chain of 160 islands located off Japan’s mainland, is known for having the greatest concentration of centenarians (those living to at least 100 and beyond). CNN’s Dr. Sanjay Gupta reported that the elders in Okinawa are less likely to have dementia, heart disease and certain cancers than their U.S. counterparts In addition they have stronger bones compared to those the same age in the U.S. So, what is their secret? Are the blue waters surrounding Okinawa the true fountain of youth? Not exactly but close! According to those living in Okinawa, it has to do with their ikiga, or reason for being, or, simply put, their sense of purpose in life. As they age, one’s purpose grows, as they get older. This drives them through their older years and allows them to stay connected and be active. In addition, their diet, which is led by a concept, called “hara hachi bu” helps them maintain a vibrant healthy life. This concept refers to eating until you are almost full, but not totally full. They believe that you should stop eating while you are still hungry. This, partnered with a diet rich in spices, fruits and vegetables and a low caloric intake in addition to living a life full of purpose could be the answer to their longevity.
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About the Expert
About the Geriatrician BY NICOLE IRVING
When you were little, your parents took you to the pediatrician who comforted you, while treating those sniffles and ailments while holding your hand — and sometimes momma’s — while you got those shots. They often softened the blow of pricks with lollipops and character stickers. Specializing on the body and mind from 0-18, these doctors helped guide you into being healthy adults. But, what happens when you reach your golden years and new ailments, questions and health needs arise? Welcome the geriatrician.
According to John Hopkins Medical, “geriatricians are primary care doctors who have additional specialized training in treating older patients.” When we enter our 60s and beyond, our medical concerns and questions may change, so seeing a specialist who can care for these questions is important. The American Geriatrics Society reports that about 30% of people over age 65 need one. So, how do you decide if you need to consult with a geriatrician? The American Association of Retired Persons (AARP) suggests that if you are experiencing or dealing with the following that you may want to consult with a geriatrician.
Have they received special certifications or training? What academic medical center are they associated with?
ARE THEY ACCESSIBLE
Do they accept your insurance? Are they available to you after hours and is their office easy to get to?
COMFORT IN COMMUNICATION
1 When you are taking multiple medications
Are they open to speaking to your other specialists such as your cardiologists, pulmonologists and neurologists. In addition, are they willing to communicate to you via how your are comfortable, i.e, phone calls, electronic portals or face-to-face meetings?
2 You may be having trouble with your memory
GENERAL HEALTH PHILOSOPHY
3 Your are less mobile than before 4 You become hospitalized If you have decided that seeing a geriatrician is the right choice for your medical needs, John Hopkins Medical lends some tips on how to pick the right geriatrician for you.
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INQUIRE ON THEIR TRAINING
WELLNESS360 | JANUARY/FEBRUARY 2020
Make sure that you and your geriatrician are on the same page when it comes to your overall health goals, keeping in mind that those goals may change over time. * Always consult your doctors with questions for your specific medical needs
Mind Matters
Train Your Brain With Fun Games BY TRACY WRIGHT
Many of us spend time on our physical fitness, but are we doing the same for our mind? Science has proven that there are brain exercises that can help keep our minds sharp as a preventive factor for age-related cognitive decline. While it can’t be a cure-all, brain exercises can help to decrease the potential for future memory deterioration or loss, according to a 2019 study from researchers at Imperial College London. Another study examined almost 3,000 people and found that just ten 60-minute brain-training sessions over a five-week period successfully slowed their rate of cognitive decline. What’s more? There is an array of brain games that can make it fun, too!
APPS Peak
APP ICONS COURTESY OF MANUFACTURERS
Currently the #1 brain training app on the Apple iTunes store. Peak describes itself as “games designed to push you hard with short, intense workouts designed around your life.” A built-in coach pushes you to achieve the goals you set and reminds you where you should work to improve.
Elevate
A brain training game app for both android and iOS is a popular and free game app with more than 30 games that are designed to “boost productivity, earning power and self-confidence” in skills like math, reading, writing, speaking and listening.
Lumosity
The most popular brain training app and website and one of the most developed brain training and mental fitness websites around. It is also available as an app on the iPhone and Android. This program is rooted in science and they tout to have easy-tolearn brain games that stem from “cognitive training exercises developed by leading researchers.” Lumosity offers free games, a subscription service and adapts to your unique strengths and weaknesses.
PENCIL/PAPER Crossword Puzzles
A classic way to exercise your brain using verbal language and many dimensions of knowledge. There are also many free and low-cost resources to do crossword puzzles available online, from the daily newspaper or of course the classic New York Times. It’s also a very fulfilling exercise and one that can be done peacefully.
Sudoku
Another classic puzzle game found in the daily newspaper or for free online. It is a number placement game that uses memory skills. Sudoku requires the player to plan their future moves, which can help improve memory and concentration.
WEB Braingle
A little more basic in nature and claims to have the largest collection of brain teasers available including puzzles, trivia and “metalrobics,” which are daily brain exercises. There’s also an active forum of game users and the ability to create your own puzzles to give your brain a super workout.
My Brain Trainer
An online "brain gym." Although it is a subscription service, it costs less than Lumosity and Happy Neuron. You can try a challenge for free as well. This website contains games, puzzles and other challenges to improve your brain fitness. The website recommends 10 minutes of brain training twice a day for the best effects. WELLNESS360 | JANUARY/FEBRUARY 2020
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Mind Matters
Power of a Positive Mind BY NICOLE IRVING
There are some that see the glass as half full. Other, see it half empty. For those that see it full, they don’t see anything negative about missing the other half, they only appreciate the half that is there. In other words, they see the positive side of the glass contents! The power of positivity does play a roll in our health and longevity. How we choose to harness that positivity is at our fingertips! Embrace the positive, it will do you some good!
How to add some
POSITIVIT Y into your world:
POSITIVE COLORS:
Ever walk outside to get some sun? Have you been attracted to bright and colorful sunflowers, daisies or sweet lemonade? The color yellow is known as the happy color! It is considered cheerful and optimistic. Adding a dose of yellow to your office, room or wardrobe can do wonders for your positivity.
LET GO OF ANGER
According to Everyday Health, chronic anger can increase your chances of having a heart-attack or stroke, not to mention it can also weaken your immune system. Anger can also lead to an increase in anxiety and depression which can leave people feeling isolated and alone, causing more anger. It unnecessarily becomes a vicious cycle.
LET’S HEAR IT
Birds chirping, harps playing or even the waves crashing. We all have a list of soothing sounds that make us happy, even if it is our children reading their favorite stories to us or talking to our best friend on the phone. The power of sound to increase our happiness and comfort can have a positive effect on keeping us calm, balanced and focused.
POSITIVE OUTLOOK ON AGING
Everyone changes as they age, but according to Psychology Today, “how we choose to define, view and accept the changes is crucial to our ability to ‘age gracefully.’ Positive aging allows us to weather the expected and unexpected changes we experience.” Embracing change is hard at times, especially when it is related to our own aging and how we are changing. But, a simple shift in mindset on our own life path can have a positive impact on the way we value our days and how we spend them.
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Spotlight 360
DANESHA ANGLIN PHOTO PROVIDED BY JIMMY HO PHOTOGRAPHY, LARA BAIGORRIA PHOTO PROVIDED BY PHOTOS BY CAZ
Living #360Well in 2019: Leading by Example BY NICOLE IRVING
As we enter a new decade, we wanted to celebrate our 2019 Spotlight360 heroes! These men and women are living their best life, staying healthy, motivating others and… living a 360 life to the fullest. Here is a look back at our 2019 Spotlight360 features!
JANUARY/FEBRUARY 2019
Meet Danesha Anglin
Teacher by day, clothing designer by night, Danesha Anglin lives the 360Life to the fullest. The University of Florida graduate and current 5th grade teacher made an oath to take care of herself and set aside time to travel, sew, journal and spend time with family. As her talents in sewing grew, she took her skills and creativity to the next level by competing in a fashion show at Miami G Style’s Sewing Conference in 2016.
MARCH/APRIL 2019
Meet Lara Baigorria
Competitive bodybuilder Lara Baigorria has always been active. In childhood, ballet, gymnastics and cheerleading were her go-to’s, and now, her energy and heart are in CrossFit and bodybuilding. Baigorria, a computer science engineering graduate of the University of Florida and winner of the Overall Title at the Ruby Championships in 2018, has learned that balance is specific and unique to the individual and finds balance herself by finding time for both what she "wants" to do and what she "has" to do. Baigorria encourages others to find what they are passionate about and not to be scared of new things! "You are never to old to find your passion," she says.
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Spotlight 360
NOVEMBER/DECEMBER 2019 LILY PRADO PHOTO PROVIDED BY LILY PRADO, AMANDA ROBERTS PHOTO PROVIDED BY AMANDA ROBERTS
Meet Amanda Roberts
Racing and running has always been a passion for Amanda Roberts, mother of three and member of the USATF Masters track and field team. Racing helps channel her competitive nature while training keeps her balanced. Her eyes are set on competing and medaling at the 2020 World Masters Championships and while the kids are at school each day, she dedicated a few hours to her training regime. Prado says "to anyone thinking about making a lifestyle change… you owe it to yourself."
MAY/JUNE 2019
Meet Brett Douglas
After life circumstances and demands got in the way of him focusing on his health, Brett Douglas, Kiss 105.3 morning host, decided to put one foot in front of the other and not look back. Douglas made a decision and commitment to do a 5K, everyday. And, since starting this on September 3, 2018, he hasn't stopped. Douglas is motivated by his fans on Facebook who constantly hold him accountable and encourages others to start somewhere and start something. As he mentions, "the 3.1 miles are a lot shorter than they were on September 3rd."
JULY/AUGUST 2019
Meet Lily Prado
Lily Prado has never had more energy or been happier as she is now that she has become a certified personal trainer and participating in the "I Run 4" program. As a former kindergarten teacher, she became inspired to guide others to lead healthier lifestyles and reach their own goals. She is motivated by her former self. Seeing photos of herself overweight and unhappy has become a strong motivator to help others and be a positive role model. "You can’t take care of or help other’s if you don’t take care of yourself first," says Prado. "Make yourself a priority!"
Do you live a balanced, #360WELL life? Do you know someone that does?
Wellness360 Magazine wants to hear your story! Email nbirving@irvingpublications.com to submit your #Spotlight360 WELLNESS360 | JANUARY/FEBRUARY 2020 55 for a chance to be featured in one of our upcoming issues.
Community
We Tried It! OFFICE MEDITATION
I’m sure most people can agree that work can be stressful! Here at the Irving Publications office, our most stressful times come when we are getting ready to go to print. With deadlines to meet, stories to write and photoshoots to coordinate, things can get a little crazy at times. When seeking out ways to decrease stress in the office, someone suggested trying meditation. Meditation is proven to help improve sleep quality, decrease stress, improve emotional health and so much more, according to Healthline.com. Could this be the remedy for our stressful work days? After one week of daily meditation, here is what we found:
In a nutshell:
Meditation is great! It is an easy way to relieve stress during a crazy day, and you can do it almost anywhere. When you use a meditation app (most of them are free), all of the hard work is basically eliminated, and you can enjoy your time clearing your mind. We give meditation 5 stars!
OVERALL:
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OUR OVERALL THOUGHTS (AFTER ONE WEEK)
PROS
CONS
WAS IT EASY?
In terms of convenience, yes! You can meditate almost anywhere; at your desk, outside, in a conference room, on the floor, etc. We used a meditation app to guide us through a five or 10 minute meditation session, and it was the perfect amount of time to get away for a little bit.
Some of us found out that meditation is kinda hard. If you’ve never meditated before, trying to void your mind of all thoughts can be a challenge. Also, the tiniest of noises can be very distracting during meditation. So, if you’re a fidgety person, meditation will take a lot of focus.
HOW DID IT MAKE US FEEL?
After 10 minutes of relaxation and breathing, we felt pretty great. The key is to make sure you are comfortable. Find a resting position where you can release the tension in your body. Many of us found that laying with our backs on the ground with something underneath our heads was our favorite position. When the meditation time was over, most of us felt refreshed and ready to get back to work.
At times, some of us felt even more stressed during our meditation time because we couldn’t stop thinking about all of the responsibilities that we were neglecting while meditating. We know that that sounds a bit counter intuitive, but we are human! You have to realize that taking a small amount of time to focus on yourself will allow you to tackle those other responsibilities more efficiently!
IS IT WORTH IT?
If you want to be more mindful and less stressed, yes it is worth it. Taking a quick meditation break during the day is a very low maintenance way to make sure you are taking care of your mental state.
If you think that meditation is a waste of time while you are at work, then meditation may not be very sustainable for you. Try finding another time after work to fit in a meditation session!
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Community Thursday, January 30 Science on Tap: Mosquitoes 6:30 - 8:30 p.m. Cypress & Grove Brewing Co. floridamuseum.ufl.edu
Wednesday, January 1 New Year's Day Wednesday, January 1 – Monday, February 10 Annual Winter Bamboo Sale See website for business hours Kanapaha Botanical Gardens kanapaha.org
Saturday, January 16 The Great Invader Raider Rally 9 a.m.- 1 p.m. Pre-Registration Required cityofgainesville.org
Thursday, January 2 Frog Drinks
10 a.m. – Noon Kanapaha Botanical Gardens kanapaha.org
Saturday, January 4 - January 5 Camellia Show 1/4: 1 – 5 p.m. 1/5: 9 a.m. – 4 p.m. Kanapaha Botanical Gardens kanapaha.org
Saturday, January 4 - January 5 National Ballet Theatre of Odessa, Ukraine presents Romeo and Juliet 7:30 p.m. Phillips Center performingarts.ufl.edu
Saturday, January 11 Collectors Day
10 a.m. - 3 p.m. Florida Museum of Natural History floridamuseum.ufl.edu
Sunday, January 12 Florida Vintage Market 12 - 5 p.m. Bo Diddley Plaza bodiddleyplaza.com
Wednesday, January 15 Museum Selfie Day
10 a.m. - 5 p.m. Florida Museum of Natural History floridamuseum.ufl.edu
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WELLNESS360 | JANUARY/FEBRUARY 2020
6 – 9 p.m. The Fat Tuscan Cafe fattuscan.com
February National Heart Month Saturday, February 1 Special Needs Resource Expo 11 a.m. – 3:30 p.m. Trinity United Methodist Church
6 p.m. First Magnitude Brewing Co. fmbrewing.com
Saturday, January 4 Kanapaha Botanical Gardens Guided Walk
Thursday, January 30 Making Ravioli Cooking Class
Sunday, February 2 Super Bowl Sunday January 18 - February 2
Hoggetowne Medieval Faire January 18-19, 25-26: 10 a.m. - 6 p.m. January 31: 9 a.m. - 4:30 p.m. February 1-2: 10 a.m. - 6 p.m. 3100 NE 39th Ave. Gainesville, FL 32609 hoggetownefaire.weebly.com
Monday, January 20 Martin Luther King Jr. Day Saturday, January 25 Newnan's Lake 15k 8:30 - 11 a.m. Earl P. Powers Park lloydclarkesports.com
Saturday, January 25 The Phoebe Louise Dooley Be Hope Gala
6 - 10 p.m. Legacy Park Multipurpose Center facebook.com/PhoebeLouiseDooley
Sunday, January 26 Souper Fun Sunday
1 - 3 p.m. Saint Francis Catholic Academy sfcawolves.org
Saturday, February 8 Swamp Fest 2020 1 - 11 p.m. Swamp Head Brewery swamphead.com
Friday, February 14 Valentine's Day Saturday, February 15 5Points 5K 8 a.m. Location TBD fivepointsoflife.com
Saturday, February 15 Annual Gainesville VegFest 10 a.m. – 5 p.m. Bo Diddley Plaza gainesvillevegfest.org
Saturday, February 15 Trey McLaughlin & the Sounds of Zamar 7:30 p.m. Phillips Center performingarts.ufl.edu
Saturday, February 22 Heartwood Music Fest 1:00 - 11:30 p.m. Heartwood Soundstage heartwoodsoundstage.com
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