Health & fitness tab 2016

Sunday, January 24, 2016 Wednesday, January 27, 2016

An Advertising Supplement

HEALTHY

ResolutionsNew Year’s

2016

Cut The StressBE ACTIVE

Want a Healthier Lifestyle:

START SMALL

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Successfulrehabilitationtakes a team effort.

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Table ofContentsTable ofContents

Start small.................................3

Get more sleep.........................4

Travel.........................................6

Be active ...................................8

Find a gym that fits ...............10

Eating right.............................12

Cut out the stress ..................13

Get up and go with family.....14

Start Small 3

SUNDAY, JAN. 24, 2016 ARGUS/ WEDNESDAY, JAN. 27, 2016 INDEPENDENT ENTERPRISE

CHANGE THE LITTLE THINGS

Living a healthier life isn’t something that just hap-pens. It takes work, and it isn’t easy, but that doesn’tmean it has to be hard. Take stock of your daily rou-tine and see what you can tweak to make it healthier.

Can you start biking or walking to work a few days aweek? If not, think about other ways to be more activeduring the day. Are there any lunch spots within walk-ing distance? Take off on foot instead of jumping inthe car to travel those few blocks. Does your work-place have stairs? Use those a few days per week,instead of jumping on the elevator. These steps mightnot seem like much, but they add up over the daysand weeks.

Some workplaces offer gym facilities for employees.If your employer does, take advantage of it, even if it’sjust walking on the treadmill for a few minutes a day.

SET ATTAINABLE GOALSThe easiest way to start being healthier is to just

start, and the New Year is a great time to do it. But, youdon’t have to start out the year with a massive weightloss or muscle mass goal weighing you down. That’sthe quickest way to find yourself frustrated before thecalendar even flips to February. Instead, break thosegoals down, focus on the steps it’ll take to get thereand start taking a few of those each day. Instead ofcoming straight off the couch and trying to run 5 mileson January 1, start with a 1- to 2- mile jog and walkaround the neighborhood. Don’t try to start out benchpressing a few hundred pounds. Do a few reps that arecomfortable for your level, and work up from there.Realize it takes time for your body to adjust to ahealthier lifestyle, and it could take a while dependingon the point from which you’re starting.

IT CAN SEEM OVERWHELMING,BUT IT DOESN’T

HAVE TO BE

hen you’re just getting started, gettinghealthy can seem like an almost unattain-able task. It often takes changes — andsometimes major changes — to everything

from daily routines to eating habits. It can seem overwhelming, but it doesn’t have to be.

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Celebrating keeping our patients in the area WELL ADJUSTED for 30 years!

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IT KEEPS YOUR BRAIN WORKING

Sleep helps your brain work properly, according to theNational Heart, Lung and Blood Institute (NHLBI). While you’resleeping, your brain is preparing for the next day by formingnew pathways to help you learn and remember information.Without rest, it doesn’t have time to do that daily prep work.

Studies show that a good night’s sleep improves learning andcan help enhance learning and problem-solving skills. Sleepalso helps you be more attentive, creative and clear. Studieshave shown sleep deficiency can alter activity in some parts ofthe brain, which can affect emotional behavior and even basicskills over time. Prolonged lack of sleep also can lead to depres-sion.

YOUR BODY NEEDS ITWhen you sleep, your body heals and repairs itself, and

ongoing sleep deficiency has been linked to an increased riskof heart disease, kidney disease, high blood pressure, diabetesand stroke.

Sleep deficiency also increases the risk of obesity. For exam-ple, one study of teenagers showed that with each hour of sleeplost, the odds of becoming obese increased. Similar findings

Get More

Along with exercise, sleep is one of the

most important parts of a healthy

lifestyle. But, it’s often the last thing that

comes to mind. It helps everything from your

brain to your heart — and can also help regulate

weight gain.

Ben Judson, OD . Randy Norris, OD Ned Enyeart, OD . Lindsey Edmunds, OD

Mark E. Hollingshead, MD, Consulting Ophthalmologist

Dry eye related discomfort is one of the most frequent complaints heard by eye

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The doctors at Family Eye Centerare experts in diagnosing and treating

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call away. Dry Eye Disease is a medical condition and its diagnosis and treatment are covered by your medical insurance.

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extended across other demographics, aswell. Sleep helps maintain a healthy bal-ance of hormones, which is why you feelhungrier when you don’t get enoughsleep.

Sleep also affects how your bodyreacts to insulin, and sleep deficiencyresults in a higher-than-normal bloodsugar level, which may increase your riskfor diabetes. A lack of sleep also canweaken your immune system, makingyou more susceptible to sicknesses.

YOU’LL LIVE LONGERConsidering how vital sleep is to keep-

ing our bodies running, it’s no surprisethat getting enough sleep also can helpyou live longer. In a 2010 study ofwomen ages 50 to 79, cited by theNHLBI, more deaths occurred in womenwho got less than five hours or morethan six and a half hours of sleep pernight. The average adult needs 7 to 9hours.

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Ontario Physical TherapyAt Ontario Physical Therapy, we follow three principles

that we believe sets us apart from other physical therapy clinics.

8:30 to 5:00 Monday thru Friday and by special appointmentOntario Towne Square at 49 NW 1st street (suite 1)

Make your appointment today!

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1. We are committed to evidence based practice.2. We recognize that a holistic approach to therapy works.3. We believe that every person is unique and that a one size � ts none approach to therapy does not produce optimal results.SU

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This one obviously comes down

to your budget and free time,

but even just a little money and

a little time can open up some great

(and healthy) traveling opportunities.

EXPLORE YOURNEIGHBORHOOD It’s amazing how many peo-

ple have never actually visitedthe tourist destinations in theirown neighborhoods, or takenthe time to check out the localpark just down the block. If youdon’t have the time, money orinterest to travel anywhere else,just travel around your neigh-borhood. Visit your local parksfor a walk or hike, or find thecentral part of downtown andgo for a walk and check outsome local businesses. Walkingis an easy, low-stress way tostart living an active lifestyle.Visit your local tourist destina-tions, and after a day of seeingsome fun things, you’ll alsohave enjoyed a day of lightphysical activity.

FIND SOMEWHERE NEW TO EXPLORE

When you’re in a new place,one of the most exciting thingsto do can be just walking downthe street. If you can, try to visit

new places and enjoy some old-school shoe leather exploring.Plan a hike at a nature preserve,or just stroll the streets of a newcity. A trip also can be a greattime to take an extra step inyour quest for healthy living(such as increase your dailywalking goal), as you’re alreadyout of your regular routine andcan try to help establish a newone.

SNACK HEALTHYOf course, there are some

health downsides to travel, suchas the shake-up to your regulareating schedule. Travel oftenmeans fast food and candy bars,but it doesn’t have to. Beforeloading up for that road trip, orboarding that plane, pack somehealthy snack bars, almonds,and fruits or veggies for the trip.Just because you’re on the movedoesn’t mean you have to eatunhealthy food. It just takes alittle planning. Once you get toyour destination, try to strike abalance of enjoying the localcuisine, while also choosingmeals that fit within yourdietary plan.

TravelTravel

EXPLORE YOURNEIGHBORHOOD

SNACK HEALTHY

FIND SOMEWHERE NEW TO EXPLORE

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This is the big one. All the bestintentions and diets in the worldwon’t get you anywhere if you’renot being physically active. Beingactive is a key component inbecoming a healthy.

If you think about it from aunique perspective, it doesn’thave to be something terribleand daunting.

GET SOME DATAA good place to start is with a

step tracker — such as a Fitbit,JawBone, Apple Watch or Pebble— which will help hold youaccountable and provide somevaluable data as you move for-ward. The rule of thumb is to aimfor 10,000 steps per day, whichaverages out to approximately 5

miles of walking. That mightseem like a lot, but factor in allthe steps around your house andworkplace, and you’d be sur-prised how many steps youalready take on an average day.That’s where a step trackercomes in. This will help you fig-ure out how many steps per dayyou’re taking and what changesin your routine you might needto make to increase that amount.

START WALKINGNext up, you need to start

increasing that step amount.Without trying, many peopleaverage around 5,000 to 6,000steps per day, but some withmore sedentary schedules couldtake as few as 1,000 or 2,000

Be Active

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steps. That’s OK. Just start working to increase thenumber. Go for an afternoon walk around your neigh-borhood, take stairs when possible, walk your dog,park further away when going to a store, and evenspend your breaks at work walking around and beingactive. The benefits are tremendous, and just reachinga consistent step count has been shown to keep yourheart healthy, regulate cholesterol, lower blood pres-sure and strengthen your bones. Not bad for some-thing you can do for free.

GET A BIKESome people hang up their bicycles when they get

a driver’s license and never look back. But biking canbe a simple and fun way to stay active — and it canprovide a nice break from jogging or walking everyday.

Check around your town to see if there are anybicycle clubs, or even just some bicycle lanes or parksthat are designed for riders. This will provide a safeenvironment to go for a ride.

Bike riding is easier on your legs, ankles and feetthan going for a run. Plus, it has been proven to burna comparable amount of calories, so there’s no realdrop-off. It’s also fun to feel the wind on your face andfeel the satisfaction of driving under your own power.

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THE PATH TO RECOVERY

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DO SOME RESEARCHThere are a whole lot of gyms out there, but they’re

not all created equal. Some are designed for hardcoreworkout aficionados, others are targeted toward inter-mediates, and some are designed for beginners (andeven offer workout planning to help get you started).There’s no shame in being in any of the above camps,so just start calling around and scheduling visits to seewhich gym makes you feel the most comfortable. Mostoffer a few free work out sessions, so you can try outthe facilities and amenities before putting any moneydown. There is no wrong answer here, so just go withwhatever feels right.

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Find a GymThat Fits

This is a big one, and not just because it

can be one of the most expensive

options on this list. Joining a gym gives

you a wealth of options to keep your body

healthy. Just be sure you pick the right gym.

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Located on the 3rd �oor in the St. Alphonsus Ontario hospital at 1050 SW 3rd Ave, Suite 3200 Ontario, OR 97914.

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DEVELOP A WORKOUT PLANTake personal stock of what you want to work on,

and what’s important to you — then figure out how toget there. Most gyms offer specialists to help you fig-ure out a basic workout plan, and be sure to start at alevel where you feel comfortable. Much like walkingor jogging, just start with what you can do and workup from there. Not only does this help guide you inwhat equipment to use and how to use it, but a work-out plan also gives you some structure for how oftenyou need to visit the gym.

THERE ARE A WHOLE LOT OF GYMS OUT THERE,BUT THEY’RE NOT ALL

CREATED EQUAL

MOST GYMS OFFER SPECIALISTS TO HELP

YOU FIGURE OUT A BASICWORKOUT PLAN

GET SOME FRIENDS INVOLVEDOne of the best ways to remain accountable and

committed to working out is to get a friend involved.Who knows, some of your friends might already beattending the same gym. Coordinate a time to workout together, and help encourage one another.

If not, many gyms offer special deals when two peo-ple signup together, so see if you can get a friend totake the plunge with you. If you’re comfortable with it,you can even start up some friendly competitionsbetween each other.

MANY GYMS OFFER SPECIAL DEALS WHEN TWO PEOPLE SIGNUP TOGETHER

Eating Right WE’VE ALL BEEN THERE — JUMPING INTO A NEW DIET,DROPPING A FEW POUNDS, THEN GAINING THEM ALLBACK (AND MAYBE A FEW MORE) A FEW MONTHS LATER.

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The problem? Diets are typically a part-time solution to a full-time problem. Mostdiets just have you change up your eatinghabits for a certain period of time and mightnot provide any long-term instructions tokeep the weight off. The answer: Stop focus-ing on diets and losing weight.

EASE INTO ITYou don’t have to fully drop everything you

love and start eating bare salads and eggwhites to “eat healthy.” Instead, start off withgradual improvements to your usual eatinghabits. If you’re a coffee or soda junkie, startwith reducing the intake instead of cuttingthings out cold turkey. The same with fastfood: If you eat it three tofour times per week, cutthat down to one totwo times per week.You can stillsplurge and enjoythat Whopper orBig Mac (or espres-so), but not asoften. A good ruleof thumb: If it’s

something you do a lot, start by cutting it inhalf. You’ll still get enough to fulfill the urge,but it’ll be a good way to start weaning yourbody off some of your less healthy habits.

CHANGE YOUR HABITSFOR GOOD

From there, keep working yourself into bet-ter eating habits. Do some research and

choose meals that areboth healthy and fitwhat you actuallylike to eat. It’s notall about count-

ing calories, but it’s not a bad idea to startkeeping an eye on how much unhealthy foodyou take in. By permanently changing youreating habits, you can not only lose (and keepoff) weight, but also provide stable nutritionfor tour body.

MODERATION, MODERATION, MODERATION

Oftentimes, it’s just as much about howmuch you eat as what you eat. For exam-ple, sodas can contain a lot of empty calo-ries and sugar, so one wise approach tohealthy eating is to reduce your sodaintake. You don’t have to quit them for

good, but make an effort to moderateyour intake. The same applies to food(of all types). Eat enough to fill youup, then stop. Don’t pack your plate.Instead, start with smaller-than-usualportions and see how you feel aftercleaning the plate. You may find thatless food can be just as filling, if you

take your time eating.

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IMPACT OF STRESSThere is some research being

doing into the positive impacts ofstress, though for the most part,stress is typically a bad thing. Here’swhat Stanford Medicine’s FirdausDhabhar had to say about theimpact stress can have on the bodyand mind:

“Chronic stress has been associ-ated with increased biologicalaging, suppression or abnormalregulation of immune function,impairment of brain structure andfunction, increased susceptibility tosome types of infection and wors-ening of conditions like depression,heart disease and some types ofcancer.”

Needless to say, stress can have aprofound impact on your health.

REDUCE YOURSTRESS LEVEL

We’re all going to have to dealwith some stress in life, but thereare often ways to reduce our stress.We just have to work to find them.Here are some tips from theNational Institute of Mental Healthon how to reduce your stress level:

• Stay in touch with people whocan provide emotional and othersupport. Ask for help from friends,family and community or religiousorganizations to reduce stress due

to work burdens or family issues,such as caring for a loved one.

• Recognize signs of your body’sresponse to stress, such as difficultysleeping, increased alcohol andother substance use, being easilyangered, feeling depressed and lowenergy levels.

• Set priorities. Decide what mustget done and what can wait, andlearn to say no to new tasks if theyare putting you into overload.

• Note what you have accom-plished at the end of the day, notwhat you have been unable to do.

• Avoid dwelling on problems. If

you can’t do this on your own, seekhelp from a qualified mental healthprofessional who can guide you.

GET CREATIVEOne outside-the-box approach to

reducing stress is to seek a creativeoutlet, such as writing or music, togive your mind and body some-thing unique to focus on outsidethe typical daily grind. Beyond that,perhaps also consider getting a petto take care of, or take up a hobby,such as gardening or volunteerwork, to provide some relief.

Cut Out the Stress

Along with

everything

from exercise

to eating right,

reducing stress is a

critical factor in

starting off the New

Year on the right foot.

How families can get up and go

According to Let’s Move!, an initiativelaunched by First Lady Michelle Obama to fightthe problem of childhood obesity, childrenneed 60 minutes of play with moderate to vig-orous physical activity every day. Parents knowit can sometimes be hard to get kids to discon-nect from their devices long enough to get outand play. But Let’s Move! notes that kids whoare supported by their families or surroundedby others interested in physical activity aremore likely to participate in such activitiesthemselves. Families looking to get fit and growcloser can consider the following approaches tolive healthier, more active lifestyles.

GIVE GIFTS THAT ENCOURAGE ACTIVITY

Both youngsters and adults are enamoredwith the latest gadgets, but tablets and videogame consoles won’t do much to make familiesmore physically active. In lieu of toys that pro-mote sedentary lifestyles, give kids toys thatencourage physical activity. Erect a basketballhoop in the driveway or go buy new bicycles forthe whole family, resolving to go for a nightlyride together.

RESTRICT TV TIMEEstablish house rules regarding how many

hours of television kids and adults can watcheach day. Kids will follow their parents’ leadwith regard to how much television they watch,so parents should be mindful of their own view-ing habits, resisting the temptation to plopdown on the couch for several hours eachnight. Don’t turn on the television at night untilthe whole family has engaged in some physicalactivity.

WALK OR RIDE BIKES TO RUN ERRANDS

When running errands in town, take the kidsalong and walks or ride bicycles rather thandrive. This is a great time for families to catchup, and walking or riding a bicycle is great exer-cise for adults and kids alike.

SCHEDULE PHYSICALACTIVITIES FOR THE

WEEKENDSWhen planning weekends, parents can

schedule a physical activity for the whole fami-ly. Make time to go hiking at a nearby park orschedule a family basketball game in the drive-way. Such activities are healthy, and they don’thave to cost a lot money, either.

VOLUNTEER AS A FAMILYAnother way to get up and go as a family is to

work with a local nonprofit or charitable organ-ization. Sign the family up for monthly park orbeach cleanup projects that get the family outof the house and moving. Or sign the family upto work at a local soup kitchen where kids canlearn the value of helping others while stayingon their feet.

Families often look for fun things to do together, and few

things are more fun than physical activity. Choosing

activities that combine fun with physical activity is a

great way to bond as a family and get healthy at the same time.

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NOW ACCEPTING NEW PATIENTS INCLUDING NEW PEDIATRIC PATIENTS

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LET KIDS PLAN ACTIVITIESOne great way to get kids excited about an active

lifestyle is to let them plan family activities. Kids whoare encouraged to come up with activities, whetherit’s visiting the zoo or going kayaking as a family, aremore likely to embrace those activities.

MEDICAL EYE EMERGENCY CARE541-889-2020 Se Habla Español

279 SW 10th St.Ontario, OR

Dr. Ann A. Easly-DeBisschopOPTOMETRIC PHYSICIAN

FAMILY EYE CARE

Treasure Valley VISION CENTER

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is now open!

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Family Medicine | Pediatrics | Podiatry | Rehabilitation Services | Lab & X-ray

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Health & fitness tab 2016

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