HEALTHYliving WINTER 2020
WASHINGTON DAILY NEWS
FIT & HEALTHY NEW YEAR, ALL YEAR
health Published by Washington Newsmedia, LLC
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When you breathe easier, you enjoy life more. If you’ve been diagnosed with COPD or suffer from a nagging cough, constant wheezing or trouble catching your breath, it can be scary. But treatment options are available that may help you breathe better and enjoy life more. Pulmonologists are specially trained physicians who can diagnose and treat diseases of the lungs. Dr. Harsh Chawla is a board-certified pulmonologist on staff at Martin General Hospital and is now accepting new patients. If you need help, please call Roanoke Pulmonary & Specialty Services at 252-809-6350 for an appointment. Harsh Chawla, M.D. Board-Certified Pulmonologist
310 S. McCaskey Road Williamston, NC 27892
Dr. Chawla is a member of the medical staff at Martin General Hospital.
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HEALTHYliving WASHINGTON DAILY NEWS
Ashley Vansant EDITORIAL
Matt Debnam Vail Stewart Rumley Mitchell Thomas ADVERTISING DIRECTOR
BEGINNER'S GUIDE TO RUNNING
SAVE MONEY AND STILL GET IN SHAPE
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David D. Singleton MARKETING & SALES
Cecilia Prokos Amy Whitaker Scott Williamson DISTRIBUTION
Sylvester Rogers
RELATIONSHIP BETWEEN EATING AND EXERCISE FAMILY CYCLING IS AN ENJOYABLE ESCAPE
ART DIRECTION
Elizabeth Reed
HEALTHYliving P.O. Box 1788 Washington, NC 27889 ADVERTISING INQUIRIES
WORKING OUT A NEW YEAR'S RESOLUTION
HOW EXERCISE BENEFITS YOUR HEART
DISCUSSING BREAST CANCER DISPARITIES: AFRICAN-AMERICAN WOMEN
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UNDERSTANDING FITNESS-RELATED 'RHABDO'
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A beginner’s guide to running
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unning is a way of life for many individuals. When others witness just how fit and content some runners seem to be, they may want to follow suit. Running has many health benefits. In a 2015 study published in Neuropharmacology, researchers discovered that running can cause the same kind of neurochemical adaptations in brain reward pathways as some addictive drugs. Runners can get a happy “high” from the sport. Running also can help a person lose weight or maintain a healthy weight. Runner’s World magazine indicates that regular running exercise boosts the afterburn, also known as excess post oxygen consumption, or the number of calories one burns after exercise. Getting started with running is not as simple as lacing up one’s sneakers and hitting the road. To be safe, prospective runners can consider these tips. • Star t with the gear. Wear comfortable clothing and shoes so you can run without discomfort. Choose a running shoe that has support but also at least half an inch of space between the big toe and the end of the shoe to allow for proper foot movement. • Start gradually. You may need to walk before you can run, just as babies crawl before they walk. Forget about establishing distance or timed trials. Rather, it’s more important to just get outside (or indoors) and run.
Matthew Meyer, a certified trainer in New York, says a good beginning running target is 20 minutes, three days a week. Gradually increase the number of days and minutes spent running as you develop endurance. • Try running slower. Beginners need to start out slowly to avoid injury. However, running more slowly is effective for seasoned runners as well. Slow miles can help a person enjoy running as a sport. • Take more steps. Develop good
form to reduce stress on the body. When studying elite runners, most take around 180 steps per minute, which is roughly 30 more steps than amateurs. Short, quick steps mean the feet spend less time in contact with the ground, leading to smaller impacts with each contact. Running in a way that ensures you land on your midfoot with light steps is another technique to consider. Running is a healthy, beneficial pastime. Getting started requires the right gear and some patience. ■
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Save money and still get in shape
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he costs of getting fit can sometimes seem formidable. Men and women on tight budgets may feel that gym memberships, home exercise equipment or costly personal training sessions are simply beyond their means. Such concerns can have long-term negative impacts on individuals’ health, which only highlights the need to find ways to save when attempting to get in shape. While there is no shortage of ways to spend money when trying to get back in shape, there are even more ways to save when adopting a healthier lifestyle. • Buy in bulk. Many professional fitness services, whether it’s gym memberships or personal training sessions, offer greater discounts to individuals willing to make bigger commitments. Men and women who commit to a 12-month gym membership instead of going month-to-month can typically save a substantial amount of money each month by making such long-term commitments. For example, a gym may charge $89 for a month-to-month membership, but only $69 per month for people who commit for a full year. That’s a savings of nearly 23 percent. Personal trainers also typically offer considerable discounts to clients who commit to a greater number of sessions than those who simply purchase one session at a time. • Join a gym at the right moment. Many gyms capitalize on people’s New Year’s resolutions to get fit by offering steep discounts to men and women who sign up at the end of December or in January. Others may discount memberships in late
winter when people want to get in shape before the return of beach season. Signing up during the height of discount season or when gyms are offering special discounts, such as anniversary or holiday deals, can save you a lot of money over the course of the year. • Work out at home. If a gym membership is simply beyond your means, create your own workout area at home. Visit a nearby sporting goods store and purchase some weights and go for jogs around the neighborhood to meet your daily cardiovascular exercise goals. If space is limited at home, embrace yoga. Yoga provides both strength and balance training, and all you need is room for a yoga mat. • Investigate your health insurance. Many health insurance providers offer gym membership rebates to their customers. If you have never had a gym membership in the past, you may not even know if your provider offers this benefit. Gym membership rebates typically require that policy holders visit their gyms ‘X’ number of times in a six- or 12-month span (i.e., 50 times in six months or 100 times in 12 months) in order to earn rebates. A $400 annual rebate on a gym membership that costs $69 per month cuts the yearly cost of that gym membership by nearly 50 percent. If your existing insurance plan does not offer such rebates, speak with your employer about including it when the time comes to renew the insurance offerings in the future. Getting fit does not have to break the bank. Health-conscious men and women can find numerous ways to save on their journeys to living more active lifestyles. ■
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The relationship between eating and exercise
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iet and exercise are each vital components of a healthy lifestyle. While these components tend to be looked at separately, diet and exercise are actually interconnected. According to the American College of Sports Medicine, adequate food and fluid should be consumed before, during and after exercise. Following that advice can help men and women maintain their blood glucose concentration during exercise, which allows them to maximize their performance and improves their recovery time. Some people understandably may feel that eating before exercising seems counterintuitive, as food may contribute to feelings of sluggishness that would make it hard to maximize a workout. But what people eat, and drink, prior to working out is important, as the right foods can make a positive impact while the wrong foods can have the opposite effect. The American Heart Association and the ACSM recommend hydrating with water prior to working out. The ACSM recommends drinking between two and three cups of water two to three hours before exercising. Adults accustomed to working out in the early morning can try to wake up earlier so they can give their bodies time to hydrate before they begin exercising. It’s also important to continue hydrating during a workout, as the ACSM recommends drinking between 1⁄2 and one cup
of water every 15 to 20 minutes during a workout (amounts can be adjusted based on variables such as the weather and individuals’ body sizes). After a workout, the ACSM recommends drinking two to three cups of water for every pound lost during the exercise session. Food also plays a vital role in maximizing a workout and improving recovery time. The AHA recommends fueling up on healthy carbohydrates, such as whole-grain cereals, whole-wheat toast or low-fat or fat-free yogurt, two hours before exercising. Doing so might pose a problem for early morning exercise enthusiasts, and in such instances the AHA advises eating a piece of fruit such as an apple or banana five to 10 minutes before beginning a workout.
Avoid saturated fats and a lot of healthy protein prior to working out, as it takes longer for these fuels to digest in the stomach. Until foods are digested, muscles may not get all of the oxygen and energy-delivering blood they need during a workout, so it’s best to stick with foods that the body can digest more quickly. The Mayo Clinic notes that it’s also important to make food a part of your post-workout routine. Eating a post-workout meal that contains both carbohydrates and protein can aid muscle recovery and replace glycogen stores that help increase energy levels after working out. The most effective way to exercise involves healthy foods, which can improve performance and lead to quicker post-workout recovery. ■
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Family cycling is an enjoyable escape
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oing for a bike ride is one of the best ways for people to exercise in fresh air. Cycling is not only earth-conscious and convenient, but it also is a fun and popular activity that anyone can enjoy. Around 1.6 million residents of New York City ride a bike at least once a month, and in Portland, bike riding rose by 3 percent each year since 2012, according to Bikemunk, a website dedicated to helping people understand bikes, especially in the context of making a purchase. The Alliance for Biking & Walking discovered that 0.6 percent of all commuters in the United States biked to work in 2013, up from 0.5 percent in 2009 and 0.4 percent in 2005. But many people are embracing cycling as an entertaining form of recreation that the entire family can enjoy. Adults may have fond memories of their own cycling adventures as
children that they want to pass down to their kids. Since families may feature cyclists with various levels of experience, it can be safe to employ certain strategies in the hopes that everyone gets the most out of their time in the cycling saddle. • Buy the right bikes. Take time to research different brands of bicycles and what they offer. Some bikes are ideal for streets or paved trails, while others are better for rustic roads and trails. A qualified bike retailer can help shoppers find the right bike for them and their families, ensuring everyone in the family is riding the right size bike and the one commensurate with their skill level. • Limit the distance. Children won’t be able to put in as many miles as their parents or older siblings. Limit cycling excursions to a reasonable amount of time so youngsters’ health is not compromised. • Focus on fun. Consider what kids will get out of the trip and gear the
afternoon around that. Choose a path that leads riders to a playground or one that circles a scenic lake. Make your cycling excursion more of an afternoon out than a marathon biking session. • Take frequent breaks. Little legs may not be able to keep up, and adults will need to anticipate stopping along the way. • Know the terrain. Stick to routes you have ridden before. Leave the more intense courses that include extreme climbs and dips for those times when kids are not in tow. Stick to lightly trafficked routes, or travel during off-peak hours. Consult with trail guides and read reviews as well. • Check bikes before departing. Make sure tires are inflated and everything else is in working order. Bring a small tool kit along in case a repair needs to be made. Cycling as a family can be an enjoyable way to spend an afternoon and get some exercise. ■
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Working out a New Year’s resolution According to a WHAT STUDY?, almost two-thirds of those involved in the study (59%) said their goal for very year people make 2019 was to be more active. Studies resolutions to be more showed that up to 20% of those active or to get physically resolutions were broken within the fit, but those resolutions first week of 2019, and nearly 80% were broken within the first year. sometimes don’t take that long to In 2020, taking the steps toward deteriorate. There are thousands of being active in your daily routine can ways to get back on track to being happen in the simplest of ways. active without forcing yourself to do Austin Proffitt, a trainer at Athletic all the strenuous activities you may see Edge in Washington, said more often than not, people never finish what others doing right off the bat. By MITCHELL THOMAS
Washington Daily News
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they start when it comes to working out. “The quickest way to eat an elephant is one bite at a time. But people end up going all in on it, and then they end up overwhelming themselves with all these changes that their body isn’t used to, in that state of being challenged physically,” Proffitt said. “People have the tendency to move way too fast, and then after two to three weeks, people get burnt out, get discouraged and then they’ll trend down to not coming at all.”
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Whether aiming to lose weight, get fit or train for an athletic event, simply setting a resolution doesn’t guarantee success. On average, people setting fitness resolutions have given up on them four times in the past. According to bodybuilding.com, 42% of people say it’s too difficult to follow a diet or workout regimen; 38% say it’s too hard to get back on track after they fall off; and 36% say it’s hard to find time. Nearly half of those who gave up on their fitness resolutions fell off in six weeks or less. Amy Gerard, owner of Fitness Unlimited in Washington, elaborated on her suggestion about the best way to ease yourself into a healthy routine. “Don’t make a New Year’s resolution, just set goals. Strive for consistency. Set easy goals to get you going. Don’t say things like, ‘I’m going to lose 100 pounds in a month,’ because that’s setting you up to fail,” Gerard said. “For instance, I hate running. So I don’t need to go set out to prepare for a half marathon. I did that, and I about died. Find something you enjoy. Whether that be walking outside, riding a bike, going to a group fitness class or joining Cross Fit. You have to figure out what works for you. Don’t do something because it makes someone else happy.” A healthy diet to go along with your workout routine is incredibly important, but you don’t have to take everything away from yourself all at once, according to Proffitt. “Just start small. Cut out things like a certain fast food restaurant, drink less soda, start small with your nutrition and don’t make a total change all at once, because you’ll start to frustrate yourself and overwhelm yourself,” Proffitt said. Gerard mentioned having someone to help keep you accountable is a big help, because doing it by yourself is a battle. “Having a friend to do it with you is important. I have a friend that I work out with three times a week just to get that little bit of extra in. That’s kind of why group workout classes are successful, people will text each other and say something like, ‘Hey, you didn’t make it to spin class today.’ So that helps.” Inching your way into a workout routine is the suggested course of action. Start with a couple of simple exercises and build your way up as you go. Proffitt added a bit of encouragement to those who are just starting out. “They say it takes three weeks to become a routine or a habit. So if you can do it for three weeks, you can do it for a lifetime,” he said. ■
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How exercise benefits your heart
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mproved health is a primary motivator among people who routinely exercise. Exercise can help people feel better about themselves and their appearance, and it has considerable effects on various parts of the body, including the heart. Cardiovascular disease is the leading killer of both men and women in the United States,. Exercise can be one of the most effective ways to reduce the risk for cardiovascular issues like heart attack, high cholesterol and more. In fact, cardiologists at the New England Baptist Hospital say exercise is not only a risk preventative, but also a healing balm of sorts for heart health. Exercise can help the heart become more efficient and more capable of pumping blood throughout the body, says the health experts behind Kaiser Permanente health plans. Even light to moderate exercise can be highly effective at improving heart health. Har vard Medical School says
exercise also promotes positive physiological changes, such as encouraging the heart’s arteries to dilate more readily. Exercise also can help with the body’s sympathetic nervous system (which controls heart rate and blood pressure) to be less reactive. Ischemic preconditioning is another way that exercise can potentially benefit the heart. According to a 2017 article in JAMA Cardiology, heart disease patients who exercised found that exercise could trigger short periods of ischemia, or reduced blood flow to the heart. After resting for a few minutes, these people saw improved performance when they renewed exercise and got their heart rates up. It is believed that small doses of IPC can help the heart adapt more readily with ischemia and avoid a major response issue down the road. Those at the Cardiovascular Performance Program at Harvardaffiliated Massachusetts General
Hospital found that IPC could reduce damage from heart attack by as much as 50 percent. Physical activity also allows better blood flow in the small blood vessels around the heart, potentially preventing clogs that can lead to heart attacks. Furthermore, there is some evidence that exercise can help the body grow more blood vessel branches so there are additional routes blood can take if a usual path is blocked by fatty deposits or narrow arteries. Johns Hopkins Medical Center says exercise also works like a beta-blocker medication that can slow the heart rate naturally to alleviate hypertension. It also can raise levels of HDL, the good cholesterol in the body, helping to improve overall cholesterol levels. There are several reasons why exercise is important to heart health. It’s never too late to get with a fitness regimen to prevent or reverse cardiac episodes. ■
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Discussing breast cancer disparities: African-American women
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id you know that breast cancer is the second leading cause of cancer deaths among women in the United States? In fact, AfricanAmerican women are 42% mor e likely to die of breast c a n c e r than white women. The DR. ERICKA GRIFFIN first leading cause of cancer death is lung cancer. It is a misconception that the cause of the disparity is that AfricanAmerican women do not go to get their annual mammograms. In fact, African-American women, 40 and older, are the highest-ranking percentage to have a mammogram within the past two years, according to a 2015 study by the American Cancer Society. When should you have your first mammogram? All women should be aware of their family history and risk factors by the age of 30. A risk assessment will determine the need for screening before the age of 40. AfricanAmerican women are more likely to be diagnosed with breast cancer at later stages of the disease. 12.4% of
African Americans with breast cancer present under the age of 40. Why is there a disparity? Long intervals between screening, lack of timely follow-up of suspicious results and delays in treatment, after diagnosis, all contribute to the disparity. African-American women are three times more likely to be affected by triple negative breast cancer than white or Hispanic women. Triple negative cancer has a poorer prognosis. So, how do we close the gap? • Early detection — women diagnosed early (Stage 0 or 1) have
98% chance of at least a five-year survival. • Know your family history — all women, especially African-American women should be evaluated for breast cancer risk no later than age 30. • Breast awareness — perform monthly self-breast exams. Note any changes that may occur and discuss them with your doctor. • Exercise and eat healthy — obesity is a key risk factor for developing breast cancer. Be sure to exercise and eat your vegetables! • Quit smoking — smoking causes
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a number of diseases and is linked to a higher risk of breast cancer in younger pre-menopausal women. • Limit alcohol — compared to women who do not drink at all, women who have three alcoholic drinks per week have a 15% higher risk of breast cancer. If you are an African-American woman, talk with your doctor about a risk assessment for breast cancer at age 30 to determine the need for highrisk screening. Screening should start annually at age 40 for average risk. You should also make healthy lifestyle choices and make informed decisions about treatment. It is always a good idea to take someone with you to doctor appointments. A second person can help you separate emotions from facts and widens the net to receive all of the information presented, as well as ask questions you may forget to ask. Your health is ultimately your responsibility! Dr. Ericka Griffin is the Medical Director of Eastern Radiologists’ Breast Imaging Center in Greenville. She also serves as an affiliate associate professor of Radiology for the Brody School of Medicine at East Carolina University. Dr. Griffin is knowledgeable in the latest breast imaging technology such as tomosynthesis, contrast enhanced mammography and MRI. She performs diagnostic breast procedures and biopsies using the most up-to-date technology. In addition to leading Eastern Radiologists’ Breast Imaging section, Dr. Griffin is passionate about women’s health, more specifically, being proactive about early detection, through annual screening mammograms for women, 40 and over. She is an advocate of lung, cervical, colon cancer screening and health maintenance in women. ■
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Understanding the fitness-related ‘rhabdo’ Have you heard of “rhabdo”? No, it’s not the latest superfood seed imported from the heart of the rainforest. Also dubbed the “spinning disease,” rhabdo, short for rhabdomyolysis, is a serious condition known to the medical world for years, but is only recently garnering more widespread attention thanks to the high-impact fitness craze. According to the Harvard Medical School, rhabdo is a rare condition that occurs when muscle cells burst and leak their contents into the blood stream. This can cause kidney injury, dark or brown urine, weakness, and muscle soreness. Trauma, medication and drug or alcohol misuse can contribute to rhabdo, but so can intense physical activity. The Mayo Clinic states that rhabdo has been seen in extreme athletes, such as weight lifters and marathon runners. Rhabdo also can afflict people new to fitness regimens who are attempting to push themselves too far, too quickly. According to Dr. Leslie Hamlett, a nephrology specialist at Freeman Health System in Missouri, she’s not surprised that those participating in intense workouts have been experiencing rhabdo. Dr. Hamlett feels that athletes crave the pain and burn — equating it to a job well done. However, the earliest symptoms of rhabdo mimic those of a really tough workout, making them easy to overlook. The following tips can help people reduce their risk of developing rhabdomyolysis. • Avoid alcohol and drug abuse. • Seek prompt medical help after an accident or muscle trauma. • Do not work out in excessive heat. • Stay hydrated throughout a workout and attempt to maintain a normal body temperature. Fluids with electrolytes can be beneficial. • When working out, gradually increase intensity, whether you’re a seasoned athlete or a beginner. Rhabdo is a serious medical condition that those engaging in extreme workouts should familiarize themselves with early on. Although rare, the condition is serious enough to warrant caution while exercising.. ■
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