Healthy Living January 2019 by KPC Media Group

Healthy Living

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Healthy Living

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January 26, 2019

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January 26, 2019

Healthy Living

Taking a holistic approach to self care BY MEGAN KNOWLES

can drop off their children for up to two hours per visit while they use the YMCA’s facilities, Every said. The While many people exercise or watch child watch area contains activities like what they eat in an effort to lose weight, coloring, crafts, a train table and more. these activities can also be beneficial for “That’s their personal time for overall wellbeing. themselves, to de-stress, to get away Exercising, eating well or taking care from the kids so that they can be a better of one’s mental health simply for the sake parent when they are around the kids,” of feeling good is called self care, and it’s Every said of the walking group. something local health experts advocate. Self care can also mean not being Self care shouldn’t be limited to one so hard on ourselves when we’re not area but rather looked at holistically, perfect, including when it comes to our Cameron Memorial Community Hospital diet, DeKalb Health registered dietician licensed mental health counselor Lisa Rhonda Walton said. Bartelheim said. “Nobody is perfect with their diet, “I find that people will try to work on not even a dietician,” she said. “We just the mind, but they might be neglecting other aspects of their whole self,” she said. try to make good, healthy food choices Areas like exercise and diet can have an most of the time.” Walton said people need to impact on a person’s mental health, Bartelunderstand that we use food for more heim said. than just sustenance. “Everything kind of connects and “Food provides a lot of comfort for that’s what I look at for self care with my us. It’s more than just nourishment for clients,” she said. our bodies — we celebrate with it, it YMCA of DeKalb County Wellness comforts us,” she said. Coordinator Anna Every has seen the Knowing that, however, means we benefits of holistic self care firsthand, need to be aware that we’re not trying to giving as an example a group of mothers who come into the YMCA to walk the track use food to make ourselves feel better, only later to beat ourselves up about it. and talk to one another. If you get going down the wrong The YMCA of DeKalb County offers path, turn around and start over, Walton a child watch program for children ages said. 3 months to 7 years, where members mknowles@kpcmedia.com

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Zoey Every, 2, stands near the train table in the YMCA of DeKalb County’s child watch area. The area is available so parents can drop off their children for up to two hours while they exercise at the YMCA.

Awareness important for mental self care BY MEGAN KNOWLES

mknowles@kpcmedia.com

Being aware of both ourselves and the support of those around us are key to practicing mental self care, Cameron Memorial Community Hospital licensed mental health counselor Lisa Bartelheim said. “People minimize how they’re feeling… (and don’t) recognize the depth of what they’re going through,” she said. This is especially true when someone has had a stressful or traumatic experience accompanied by distressing emotions. “People don’t like to feel that kind of emotion because it’s not a comfortable feeling. What happens is it usually gets brushed under the rug or they might turn to alcohol or drugs and not have to feel that,” Bartelheim said. “But when we can feel our

feelings fully and think, what do I need to know from this…so I can release it? That helps to take the weight off us. We have so much heaviness with our feelings that we’re not processing.” Having a strong support system can be helpful when dealing with traumatic times and emotions, Bartelheim said. “I think it’s important to be mindful of the different connections that we have and making sure we have people to go to that we can talk to,” she said. “We need that human interaction and we need something that’s healthy.” Therefore, it is important to recognize safe people in our lives we can talk to, Bartelheim said. Sometimes those people might be family or friends, or they might be part of a group like Celebrate Recovery that helps people deal with “hurts, habits and hang-ups,” she said.

The internal conversations we have with ourselves are also important for mental self care, Bartelheim said. “(We need to be) asking ourselves, would I be saying this to someone that I really care about, a loved one that I have? Would I be using the words I’m telling myself in my mind to them? And being mindful that maybe I need to change that inner dialogue,” she said. Taking time to be mindful and in the moment is important as well, whether that mean meditating, doing yoga or taking a walk in nature. “There’s certain things we can easily do to get more in tune with our own self and then hopefully that can decrease some of the anxiety or depression that they might be struggling with,” Bartelheim said. Ultimately, understanding that life will always have it’s ups and downs and

embracing “the art of uncertainty” can go a long way in promoting mental self care, she said. “We never know what is going to come as we go through life. … And we have to really prepare our hearts and minds that there’s so many things that are just uncertain and we have to try to embrace that so we can live the best ways we can because if we are often in fear of what’s going to happen next it’s hard to be fully alive in this life,” she said. Bartelheim referenced the Serenity Prayer: “God, grant me the serenity to accept the things I cannot change, the courage to change the things I can and the wisdom to know the difference.” “Recognizing things you are able to control and letting go of those you can’t — I think there’s a lot of truth with that prayer,” she said.

Healthy Living

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January 26, 2019

Support for caregivers is helpful BY METRO CREATIVE CONNECTION Adult caregivers typically want to do right by their aging loved ones but sometimes find that the demands of medical and emotional support can dominate their lives — so much so that their own children and other household responsibilities are neglected. The Mayo Clinic says it is natural to feel sad, alone, frustrated, and even angry when serving as a caregiver to an elderly parent. However, it’s also important to recognize the signs that the burden has become too much and to look for ways to lighten the workload. Anyone can get caregiver stress, but the National Alliance for Caregiving says women are more susceptible than men. Those who are responsible for helping someone with Alzheimer’s disease, dementia or a debilitating illness are also at a high risk of developing their own medical issues. These responsibilities can affect the quality of caregivers’ sleep and impede their ability to relax and unwind. Finding relief from caregiver stress can involve a few different strategies. • Ask for more help. Don’t hesitate to ask for help. If other family members or siblings are unable to pitch in, look into the possibility of hired aides. These professionals can be excellent and trained sources of support who assist with activities of daily living, remind patients to take their medications and assist in coordinating medical checkups. • Consider watchdog technology. Smart homes have enabled remote control of many household systems, making it possible to monitor thermostat temperature, water leaks or floods, appliance and light usage, and much more. Video and sound surveillance can offer peace of mind to

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those who cannot be with their loved ones constantly. Another option is a product called Care Coach. This is a digital tool that provides medicine reminders, health coaching, automated alerts and an interactive avatar that can offer psychological and comforting support. • Explore respite care. Many rehabilitation and nursing facilities offer short-term respite care for loved ones so that caregivers can take the time to go on

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vacation or enjoy a day or two without having to check in on an elderly parent. Facilities generally have 24-hour staff to monitor residents, provide meals and provide entertainment. The change of pace can also be stimulating to the senior, and respite care can be a gradual introduction to long-term care. • Embrace community resources. Seniors may be eligible for low- or no-cost services like visiting nurses, meal delivery

METRO CREATIVE CONNECTION

and adult day programs. This network of support can further alleviate caregiver stress. • Talk it out. Work with a licensed therapist to find other coping strategies for dealing with the mounting pressure of being a caregiver. Talk therapy and relaxation techniques can help curb stress. Being a caregiver is a rewarding but demanding responsibility. Utilizing all possible resources can make the job easier.

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January 26, 2019

Healthy Living

Opportunities abound for senior self care BY MEGAN KNOWLES

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Self care is important for people of all ages. Fortunately, there are many local resources available for seniors looking to be as healthy as possible. Participants in the SilverSneakers program at the YMCA of DeKalb County are all about self care, Wellness Coordinator Anna Every said. “Generally those people, the older, active adults, are doing it to feel better,” she said. “They’re there, they’re moving and it makes them feel better for the rest of the day because if they didn’t come they would just be sedentary.” SilverSneakers is a national fitness program for seniors that is included with many Medicare Advantage plans that is offered at more than 13,000 locations nationwide, according to its website. The YMCA of DeKalb County, offers a Silver Sneakers Classic class five days a week. The class includes stretching and range-of-motion exercises as well as strength training with weights and resistance bands, Every said, adding the instructors put an emphasis on strength so older adults can pick themselves up in the

event they fall. The YMCA of Steuben County also offers SilverSneakers classes five days a week, offering its muscular strength range of motion classes on Mondays, Wednesdays and Fridays and its cardio circuit classes on Tuesdays and Thursdays, according to its website. They also offer Active Older Adult activities on the third Thursday of the month. The Cole Center YMCA in Kendallville also offers SilverSneakers muscular strength range of motion and circuit training classes, as well as Zumba Gold and EnhanceFitness that focuses on “endurance, strength, balance, and flexibility,” according to its website. But SilverSneakers is just one of many fitness options for seniors. YMCAs offer a variety of activities including swimming and a chance to walk around in indoor spaces. The Heimach Center in Auburn also offers exercise equipment, yoga and tai chi for seniors. SilverSneakers and other fitness classes for seniors offer the additional perk of providing social self care as well, Every said. “Obviously there’s a social aspect to it

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Dawn Ahrndt leads a SilverSneakers class at the YMCA of DeKalb County in Auburn.

too — they’re getting out of the house and they’re meeting people,” she said. Local senior centers offer a variety of ways for seniors to practice self care in this area, offering activities, speakers, trips and more to keep seniors engaged and interacting with others. They also offer foot care clinics, which

can help seniors dealing with foot troubles that increase as folks get older. Emery said the seniors she sees in the SilverSneakers class who are practicing self care are “doing it to feel better, be more active, be more mobile, take care of (themselves) for longer, for (their) own health and safety.”

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Healthy Living

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January 26, 2019

Exercise can help with overall wellbeing BY MEGAN KNOWLES

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Exercise can be a journey, not just a destination, YMCA of DeKalb County Wellness Coordinator Anna Every believes. “I think it’s very important for people to exercise because it makes them feel better, not for results,” she said. Exercise can boost mood, sharpen focus, reduce stress and improve sleep, according to the Centers for Disease Control and Prevention’s Move Your Way campaign. Exercise releases endorphins and “endorphins make you happy,” Every said. Even simple exercises like walking for 30 minutes can prove to be a “de-stressor” for someone with a stressful job, she said. Furthermore, some exercises, like yoga, are based on relaxation, stress reduction and a mind-body connection. Still other exercises can be outlets for anger and frustration, such as martial arts or weight training, according to Supporting our Valued Adolescents, a research project from the University of Pittsburgh and Children’s Hospital of Pittsburgh. If exercise can reduce stress and released endorphins, why don’t more people crave exercise like they crave things

like chocolate? “It’s easier to just sit down and not move. You’re not going to go out seeking movement, that’s not something people do,” Every said. For those who find that exercise causes pain, that can further detract from their interest, she added. But for those who stick it out, exercise becomes something people want to do more. “Once you move more it’s not going to hurt as much…once you start feeling stronger you’re going to want to do it more,” Every said. Exercise also becomes easier when it’s something the person enjoys in the first place, like walking, swimming or biking, she said. In this way, exercise can serve as a conduit for other hobbies, like hiking, gardening and shooting nature photography. Some people may also feel guilty when they take time away from other commitments, such as family, to exercise, according to Therapy for Black Girls, a blog dedicated to the mental wellness of black women and girls. However, “exercising, and finding a consistent health care routine, is one of the most selfless acts you can give to your family,” the website

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Regular exercise can help boost mood.

states. “Studies show that consistent exercise is linked to increased productivity and mental focus,” according to the website. “This means that exercising regularly can help you become more focused and present with

your partner, children and with yourself.” “Give yourself that break (as) a chance to work on yourself,” Every said. “(Take) time away from the kids to make yourself healthier, stronger, but also just to give yourself time away for yourself.”

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January 26, 2019

Healthy Living

Indulging the right way BY MEGAN KNOWLES

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It turns out there is a clinical term for that guilty feeling when you indulge on your favorite foods — orthoexia. “It means that when someone looks at a piece of normally good food but just sees it as something very sinful or evil and then they feel very guilty afterward because they ate it,” DeKalb Health registered dietician Rhonda Walton said. “It’s a phenomenon in America now.” This phenomenon is due, in part, to Americans setting unrealistic dietary standards, she said. “We say, I’m not going to eat anything bad. Well, that’s just not going to work long term,” Walton said. In fact, completely depriving ourselves of favorite food can backfire. “It’s OK to have a chocolate candy bar if you’re really craving it, go ahead and eat it, be satisfied with it, but don’t restrict yourself or deny yourself, because if you go too long with that then you’re going to end up overeating that chocolate candy bar, you’re not going to be satisfied with one, you’re going to

want the whole bag,” Walton said. The key is enjoyment but not overindulgence, she said, adding adults know themselves and know when they’ve had enough but not too much. “When you have an urge or craving go ahead and satisfy it with a moderate amount,” Walton said. “If you want to have a piece of cake or ice cream, you should be able to celebrate birthdays and Christmas and Thanksgiving without totally overindulging but enjoying those special foods that we don’t eat all the time.” One way to make this easier is to buy foods we may crave in smaller portions — such as a pint of a favorite ice cream rather than a gallon. People can also help counter overindulging on cravings by not getting too hungry, Walton said. “When we’re hungry and something stressful happens, our body needs energy to deal with it,” she said. “If you eat regularly throughout the day you are stronger and able to resist those temptations and not crash. That of course is not going to work 100 percent of the

time but overall it’s a good strategy. … When you’re in a weak moment you don’t think of good healthy food choices.” Dieticians will often make suggestions on healthier food substitutions, like frozen yogurt instead of ice cream, but Walton said those don’t always satisfy people’s cravings, and that’s OK. “We have to make healthy food choices most of the time — defined as 90 percent or greater. But that still leaves you 10 percent of margin in your diet for foods that are not considered to be the healthiest choices,” she said. Also important to remember is that if we begin to overindulge, it’s not too late to set ourselves on the right track. Walton compared it to driving down the highway and missing an exit. Instead of driving miles out of the way, we simply turn around as soon as we can and get going in the right direction again. “You stop, you turn around, you get back on the right path,” she said. “Sometimes once we’ve made some bad choices we’re like, well, I blew it for the day, I might as well keep on going.”

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It’s OK to have unhealthy food sometimes, as long as we don’t overindulge.

Healthy Living

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January 26, 2019

Understanding processed foods BY MEGAN KNOWLES

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Lately, processed foods have gotten a bad name. But is that reputation deserved? “Most people when they think of a processed food they think of a Twinkie or a Dorito, which are processed foods,” Robert Shewfelt, professor Emeritus at the University of Georgia, said. In reality, the term processed foods covers a much wider spectrum. Any food that has been “purposely changed in some way prior to consumption” is considered a processed food, according to a 2016 article by the Academy of Nutrition and Dietetics. While this includes frozen dinners and potato chips, it also includes bagged spinach, frozen fruit and canned vegetables. “My definition of a processed food is any food that comes in a bottle, bag, can, box or other package,” Shewfelt said.

“Particularly if it has nutrition facts on it, it’s a processed food.” But most people don’t understand this definition of a processed food, he said. Shewfelt, who spent his career working with consumer perceptions and fresh fruits and vegetables, gave an example of when he was teaching a course on food processing and one of his students brought in an informational display from the cafeteria. “It talked about how we should be eating whole foods and not processed foods,” he said. “One of the examples of a processed food was whole milk and one of the examples of a whole food was low-fat milk. That’s just when I sort of blew a gasket. “The whole concept of people not understanding what processed foods are led me to write this book, ‘In Defense of Processed Food: It’s Not Nearly as Bad as You Think.’ … The whole idea

that processed foods are bad — if we eat something bad it’s a processed food if we eat something good it’s not processed. I don’t buy into that at all.” Shewfelt said he’s not advocating for unhealthy diets, but rather for consumers to be informed in their decision making. “I think we tend to eat way too much sugar and we need to back off on that,” he said. “The way to go is to design your diet to where you’re getting proteins, you’re getting fruits and vegetables, you’re getting grains.” And processed foods can be a part of that. For example, a 2017 article from the Purdue Extension states that most frozen and canned fruits and vegetables are “picked at their peak of ripeness” and frozen and canned the same day, reducing nutrient loss. However, fresh produce may have been picked “days or weeks before being shipped over long distances.” “The bottom line is, don’t assume that

the ‘fresh’ produce you just purchased at the grocery store is better than a canned or frozen variety,” the article states, adding avoiding frozen and canned food, “especially during the winter months in the Midwest, can significantly limit options and variety.” Shewfelt said consumers should read labels, looking at the amount of sodium and sugar on the nutrition label — not the front packaging, as terms like “reduced sugar,” “low fat” and “natural” can be misleading. “Honey and maple syrup have just as much sugar in them as a spoonful of that white granulated stuff. … (People think) it’s sweet and it’s natural so it has to be safe and good, and that’s just not necessarily the case,” he said. “Be careful when you see the term processed foods that you try and understand it,” Shewfelt said. “Not all processed foods are junk, and not all junk foods are processed.”

Canned food myths debunked BY METRO CREATIVE CONNECTION The affordability of canned foods entices many people to stock up on the essentials. However, there are some people who still harbor concerns about the safety of canned foods. Getting to the truth about canned foods can assuage some of those concerns and help those on the fence stock up on these budget-friendly staples.

Myth #1: Canned foods are not as healthy as fresh foods.

Fresh foods, once harvested, have a finite shelf life. Plus, once fruit or vegetables are picked, their vitamin and mineral content decreases each day that they are not consumed. Many canned foods are picked and processed on the same day, helping to retain nutrients at their peak and lock them in for many months. Also, according to the Hy-Vee supermarket chain, sometimes canned foods are packed with additional nutrients, such as increased lycopene in canned tomatoes.

Myth #2: Can linings are dangerous. There has been controversy concerning BPA-containing plastics for many years. Even though the Food and Drug Administration, as well as other international food safety agencies, has evaluated the extensive body of science and continue to affirm BPA’s safety in food packaging, some

manufacturers are voluntarily moving away from it. Consumers can find many foods packed in cans with non-BPA linings. However, even foods packaged in BPA are considered safe for consumption.

Myth #3: Canned foods are full of sodium.

Some canned foods will contain salt as an added ingredient to improve taste and act as a freshness preservative. But canned foods do not rank among the biggest offenders in regard to excessive amounts of sodium. In 2012, the Centers for Disease Control and Prevention released a study that identified the top 10 food categories that contribute to high sodium diets. Pizza, cured meats, cold cuts and rolls made the list, while canned foods did not. In addition, most of the sodium in canned vegetables are in the brine, which is often not consumed, author and professor Emeritus at the University of Georgia Robert Shewfelt said.

Myth #4: Canned foods do not taste good.

Because foods are canned when they are at peak freshness and ripeness after harvest, they retain full flavor if properly stored.

Myth #5: All dented cans are unsafe. Cans can become dented in transit. Drop

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Canned foods are safe and can make for valuable additions to any pantry.

a can and it will dent. But that doesn’t necessarily mean foods inside dented cans are unsafe to eat. If a can is bulging or if the top or bottom of the can moves or makes a popping sound, the seal has

probably been broken or compromised by bacteria and should be thrown out. KPC Media Group special sections editor Megan Knowles contributed to this report.

January 26, 2019

Healthy Living

Use strategies to control appetite BY METRO CREATIVE CONNECTION When hunger strikes, various appetite-control strategies can help people avoid overeating or eating during those times when boredom is more to blame than an empty belly. Eat slowly. When a person eats, a series of signals are sent to the brain from digestive hormones secreted by the gastrointestinal tract. These signals produce a feeling of pleasure and satiety in the brain, but it can take awhile for the brain to receive them. By chewing slowly, people can give the signals more time to reach their brains, potentially preventing them from overeating. Choose the right snacks. The right snacks can make it easier to eat more slowly. Instead of reaching for potato chips or pretzels, both of which can be eaten quickly and picked up by the handful, choose snacks that are both healthy and require a little work. Carrots dipped in hummus or baked tortilla chips with low-fat salsa or bean dip are low-calorie snacks that also require some work between bites. The time it takes to dip between bites affords more time for the digestive tract to

release signals to the brain that you’re full. Reach for fiber first. Another way to conquer hunger without overeating is to reach for fiber before eating other parts of your meal. Vegetables are rich in fiber, but since veggies are often served as side dishes, many people tend to eat them only after they’ve eaten their main courses. That can contribute to overeating. Fiber fills you up, so by eating the high-fiber portions of your meal first, you’re less likely to overeat before your brain receives the signals that your stomach is full. Consider eating vegetables as an appetizer or, if the entire meal is served at once, clear your plate of vegetables before diving into the main course or other side dishes. Drink water. Perhaps the best, and least expensive, way to control appetite and ensure you don’t overeat is to drink more water. A 2010 study funded by the Institute for Public Health and Water Research that included 48 adults between the ages of 55 and 75 found that people who drank two eight-ounce glasses of water right before a meal consumed 75 to 90 fewer calories during the ensuing meal than study participants who did not

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Fiber-rich vegetables produce feelings of fullness. By eating them before other portions of a meal, people can avoid overeating.

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Healthy Living

Corn soup This is wonderful to make at the beginning of autumn when corn on the cob is at its peak, but canned corn can also make it a warm reminder of summer in the depths of winter.

Ingredients • 4 cups corn, fresh, canned, or frozen • 1 tbsp butter • 1 onion, finely chopped • 2 sticks celery, finely chopped • 1 green or red bell pepper, finely chopped • 1 small potato, diced • 4 cloves garlic, finely chopped • 1 chili pepper, finely chopped (optional) • 1 tbsp cornmeal or flour • salt and pepper

Corn broth • 4 to 8 cobs corn, with corn removed • 2 bay leaves (optional) • salt

Alternate broth • 5 cups vegetable broth or chicken stock If you’re making this soup with corn on the cob, the first step is to make corn broth. If you’re using canned or frozen corn, you’ll also need chicken or vegetable broth instead. In that case, skip the next paragraph. To make corn broth, place the cobs and bay leaves in a large stockpot and cover with water. Bring to a boil over high heat,

January 26, 2019

then turn the heat down to medium and let the water boil for about 30 minutes. Taste the broth and add salt and pepper until it tastes lightly corny. Boil it down until you have about 5 cups of liquid. The broth will keep for several months if frozen, or a few weeks in the refrigerator. To make the soup, melt the butter in a large pot or Dutch oven on medium heat. Add onion, celery, bell pepper, and potato, then stir. Cover the pot and let everything fry and steam for about 5 minutes. Take the lid off the pot and add the garlic and chili pepper, if using. Stir the vegetables, using a splash of water or broth to free any that get stuck to the bottom of the pot. Let the vegetables cook, stirring occasionally, for another 5 minutes. They should be lightly browned and soft, although the potatoes will not be fully cooked yet. Add the corn and cornmeal or flour to the pot and stir. Cover with about 5 cups of broth and bring to a boil, then turn the heat down to low and simmer for about 30 minutes. The broth will thicken and become opaque. Add salt and pepper to taste. If you made your own corn broth, you’ll probably need at least a teaspoon of salt; if you used store-bought broth, you’ll need less. Serve with a slice of garlic bread or add a hard-boiled egg for extra protein. — From “Good and Cheap: Eat Well on $4 a Day” by Leanne Brown

Taco salad for two This salad is a great use for leftover beans (or pulled pork)—crunchy, fresh, yet satisfying enough to be a whole meal.

Ingredients • 4 cups lettuce, chopped • 1 cup beans, pulled pork, or ground beef • 2 small tomatoes, chopped • 1/2 cup corn, canned or fresh • 2-3 scallions, finely chopped • 1 cup tortilla chips, roughly crushed • Sharp cheddar or queso fresco, for sprinkling • Dressing • 1/4 cup sour cream or yogurt • Juice of one lime

• Salt and pepper • Additions • Cucumber • Jalapeno • Bell peppers • Grated carrots • Salsa Mix up the dressing and taste it. Adjust the salt, pepper, and lime to your liking. Mix the other ingredients in a large bowl. Pour the dressing over just before serving and toss to coat the salad evenly. Eat immediately, maybe with a few extra tortilla chips on the side. — From “Good and Cheap: Eat Well on $4 a Day” by Leanne Brown

January 26, 2019

Healthy Living

Daily steps to keep your heart healthy

METRO CREATIVE CONNECTION

A healthy heart begins with daily habits that promote long-term heart health.

BY METRO CREATIVE CONNECTION Heart disease is a formidable foe. According the Centers for Disease Control and Prevention, heart disease accounts for nearly 25 percent of all deaths in the United States each year. Issues relating to the heart affect both men and women, and an estimated 15 million adults in the U.S. have coronary heart disease, the most common type of heart disease. Such statistics are disconcerting, but they can serve as a wake-up call that compels people to prioritize heart health. Fortunately, heart disease is often preventable and people can employ various strategies to reduce their risk. Stop smoking. One of the best things to do to protect the heart is to stop smoking. The Heart Foundation indicates that smoking reduces oxygen in the blood and damages blood vessel walls. It also contributes to atherosclerosis, or a narrowing and clogging of the arteries. Eat healthy fats. When eating, choose polyunsaturated and unsaturated fats and avoid trans fats as much as possible. Trans fats increase one’s risk of developing heart disease by clogging arteries and raising

LDL (bad) cholesterol levels. Read food labels before buying anything at the store. Keep your mouth clean. Studies show that bacteria in the mouth involved in the development of gum disease can travel to the bloodstream and cause an elevation in C-reactive protein, a marker for blood vessel inflammation. Brush and floss twice daily, and be sure to schedule routine dental cleanings. Get adequate shut-eye. Ensuring adequate sleep can improve heart health. One study found that young and middle-age adults who regularly slept seven hours a night had less calcium in their arteries (a sign of early heart disease) compared to those who slept five hours or less or those who slept nine hours or more. Adopt healthy eating habits. Changes to diet, including eating more fruits, vegetables, whole grains and lean protein, can help you lose and maintain a healthy weight, improve cholesterol levels and reduce blood pressure — leading to a healthier heart. Embrace physical activity. Regular moderate exercise is great for the heart. It can occur at the gym, playing with the kids or even taking the stairs at work.

How to sanitize a mobile phone BY METRO CREATIVE CONNECTION The most germ-addled item in your home may not be the toilet or the kitchen sponge. Mobile phones pick up bacteria wherever they go. In addition, users touch their phones an average of 47 times a day, according to the national average determined by a Deloitte research survey, introducing new contaminants to the device each time they do so. Researchers at the University of Arizona found that cell phones carry 10 times more bacteria than many toilet seats, and there may be as many as 17,000 bacterial gene copies on the average high-schooler’s phone. While cell phone safety often focuses on protecting data, smartphone users also should consider keeping their phones clean to remove the potentially harmful microbes that accumulate on phones every day. Avoid excess moisture when cleaning

cell phones, advised the home and lifestyle experts at The Spruce, as moisture can damage internal components. Most cell phone screens have an oleophobic coating that repels oils from hands and fingers. Harsh cleansers or abrasive materials on the glass can prematurely remove this coating and/or scratch the surface. While you clean at your own risk, many tech experts suggest a spray mixture of distilled water and isopropyl alcohol applied to a microfiber cloth to remove surface contaminants. Don’t directly wet the phone. There also are pre-packaged cleansers sold for electronics usage. Invest in an antimicrobial cover to provide an added layer of protection for the phone. Other ways to keep a phone clean are to wash your hands before use and to try to keep the phone away from areas that may be vulnerable to germs, such as bathrooms.

METRO CREATIVE CONNECTION

Phones can carry thousands of microbes and bacteria, making cleaning them regularly an important task.

Healthy Living

January 26, 2019