Care

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Healthy LIVING Supplement to the

New Haven Register & Shoreline Times Thursday, June 30, 2016

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| HEALTHYLIVING | NEW HAVEN REGISTER & THE SHORELINE TIMES

JUNE/JULY 2016

FEATURES NEW COMFORT CARE COMMUNITY PROGRAM

Watrous Nursing Center

Watrous Nursing Center, the original private home of the Watrous Family, opened its doors in 1929. From the very beginning, Watrous established itself as a family resident center care facility, where the community of patients’ and their needs come first to keep them comfortable and content. The Victorian home grew with its addi-

tion in the late 1970s, expanding their services and adding rooms to make it a 45-bed facility. Apple Health Care purchased Watrous in 1989 and has owned it ever since. It has been around for nearly 87 years and still going strong with one focus in mind: unique individualized care for each and every resident who chooses Watrous as their home. We are excited to announce another program

Watrous has one focus in mind: unique individualized care for each and every resident who chooses Watrous as their home. we have recently added to our services. Passages at Watrous: A Comfort Care Community is a program which will enhance our current expert services to include both Hospice and Palliative care for our patients. Our Comfort Care program will be personalized for each individual because we understand the unique circumstances for each patient when they are searching for Hospice and WATROUS

»

Watrous focuses on unique individualized care

BRANFORD, HAMDEN AND WOODBRIDGE OFFICES

PAGE 7

Dr.ORTHOPAEDIC Phillip Luchini • SURGEONS Dr. Michael Luchini P.C. Dr. Phillip Luchini •SURGEONS Dr. Michael Luchini ORTHOPAEDIC P.C.

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PRP isPRP very effective for treating injury to ligaments, tendon, and joints. is very effective for treating injury to ligaments, tendon, and joints. PRP helps relieve painpain caused bybysports aging, osteoarthritis and overuse. PRP helps relieve caused sports injuries, injuries, aging, osteoarthritis and overuse.

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Amity Physical Therapy headed for 12th year in practice Amity Physical Therapy

Amity Physical Therapy, Greater New Haven’s award-winning physical therapy facility, will be celebrating its 12th year shortly. Founded by Michael Dow, MSPT and CEO/director, the practice has been voted “Best of New Haven” two years running by a number of prominent local publications. Dow, a longtime area resident, set out to differentiate his practice from all other local facilities. Above all, he and his partner, Kyle Branday MSPT, carefully chose the best therapists from a cadre of many qualified practitioners, most of whom have earned advanced degrees in physical therapy. “This is a very ‘handson’ profession”, Dow commented, “and a therapist’s skills must be complemented by compassion. Our patients are cared for f rom the moment they walk through our WOODBRIDGE >>

Mike Dow, MSPT and CEO/ director, Amity Physical Therapy. doors. Their comfort is foremost, both physically and psychologically. Our offices ref lect the most relaxed, informal atmosphere possible. No sterile white walls; rather, carefully selected works of art and serene color formats throughout to create a warm, healing environment.” From a single facility in Woodbridge, Amity Physical Therapy has grown to three f lagship offices, a dd i n g Ha mden a nd Branford to its complex. Each office has a staff of

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highly skilled therapists, most with doctorate degrees and all with experience in a wide variety of injuries and pain trauma. From chronic lower back pain, muscle or joint pain, neurological symptoms, imbalance, to post-surgical rehabilitation — their therapy covers the age range from pediatrics to geriatrics. Amity Physical Therapy has also recently added the healing art of acupuncture to its arsenal of pain-killing therapy. “There’s no substitute for true caring and personal understanding of one’s pain,” Dow concluded. “We’re not timebased, nor a turnstile facility. We’re deeply committed to every patient, no matter how difficult or complex their problem may be. From a thorough diagnostic evaluation, to the final healing process, every physical therapy talent we possess is directed toward returning our patients to normal physical activity as soon as possible.”

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JUNE/JULY 2016

NEW HAVEN REGISTER & THE SHORELINE TIMES

| HEALTHYLIVING | 3

TEAM APPROACH

CT Men’s Health offers personalized, quality care CT Men’s Health LLC

CT Men’s Health LLC is New England’s premier medical office specializing in Erectile Dysfunction and male sexual health. Our team is respected in our CT community and will make sure you have the positive experience you deserve. CT Men’s Health’s mission is to provide personalized, high-quality care with the goal of penile rehabilitation and functional restoration. We have created a practice that has strong CT roots that we believe in and choose for our own family members. We realize Erectile Dysfunction help is a personal matter, therefore discretion and professionalism are our main con-

cern for our patients. We most likely have a solution for your Erectile Dysfunction and male vitality needs ... look no further! We maintain a team approach with our patient care. Our practice of dedicated, experienced staff strive to work with our patients to maintain and improve their sexual health. Our team believes in prov iding comprehensive health care services to our patients in a friendly, discreet and relaxed atmosphere. We also believe in educating our patients in matters involved with Erectile Dysfunction treatment and male vitality as we work with them to achieve the best physical state possible. Visit our website at ct-

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all medical decisions. Our doctor has at his disposal, Frequently Asked several hundred different Questions for CT medications to help with Erectile Dysfunction, PreMen’s Health mature Ejaculation, DeHow common is creased Ejaculate and PerErectile Dysfunction? formance Anxiety. He will choose the best medication Over 50% of men be- for you. tween the ages of 50-70 have some degree of ED. What is Lumify? Those men with diabetes Lumify is a Philips handare three times more likely held Ultrasound device that to have the risk of develop- is non-invasive as well as ing erectile dysfunction. painless. It is used to visuCertain occupations as well alize blood flow inside the as back issues also contrib- penis. We use this state-ofute to ED. the-art technology to give you the best chance for a Will I actually be seen successful treatment. Our and cared by a doctor? technology sets us apart from the rest! Yes, the physician is a Connecticut licensed phy- What if my initial sician and takes a role in treatment did not

produce sufficient results? There will be NO charge for the office visit if you do not have a positive response to the diagnostic dose of medication. We offer a flexible treatment plan and work with our patients to get the best possible result. Your treatment plan can be altered to ensure your personal success.

Are follow-up visits the same price as my initial visit? No, in fact follow-up visits at CT Men’s Health are no charge at all.

What are the chances your treatment

can help me get an erection when everything else has failed?

Our treatment options have up to a 92 percent success rate in producing a penetrable erection. Where most other facilities stop at one or two types of treatment, the experts at CT Men’s Health go above and beyond to make you a whole man again.

I had my prostate removed a couple years ago ... can you help me? Yes! Up to 70 percent of Radical Prostatectomy patients can have some, if not all restoration with our CARE » PAGE 7

THERE’S PEACE OF MIND IN KNOWING YOU MADE THE RIGHT

CHOICE.

Watrous Nursing Center offers residents a long-term living environment that focuses on ensuring the care and comfort of residents looking for care in a quiet, home-like atmosphere. Call Wendy Melendez today at 203.245.9483 for more info.

• Reduced-Rate Respite Care • Reduced-Rate Hospice Care • Post-Acute Care • Long-Term Living

Passages – Our program that assists an individual’s social, spiritual and emotional support of family and friends 9 Neck Road, Madison 203.245.9483 www.apple-rehab.com

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| HEALTHYLIVING | NEW HAVEN REGISTER & THE SHORELINE TIMES

JUNE/JULY 2016

YOU ARE WHAT YOU EAT

How foods can help heal common ailments When you’re not feeling well, conventional wisdom says you should reach for over-the-counter or prescription remedies. But many experts point out that foods have healing properties that can be complementary in helping to treat common ailments and prevent illness. “The concept of using food as medicine isn’t a new one; however, the evolution of society and science has moved us further from this concept,” says Grand Master Nan Lu, OMD, one of the country’s foremost teachers and practitioners of traditional Chinese medicine (TCM) and author of the new book “Digesting the Universe: A Revolutionary Framework for Healthy Metabolism Function.” “In my view, we are missing some of the most powerful and supportive steps we can take to remain well and prevent disease and illness.” Lu says the teachings of TCM

can help patients deal with the root cause of their problems, rather than just eliminate the symptoms. While complex, he is offering a few quick insights into the subject of food as medicine. • Nutritionists today base their work on the physical and chemical properties of food alone, but this is just half the picture. “There are many immaterial things contained within food as well,” says Lu, who cites Qi, or vital energy, as a key aspect of food you can’t see. • The “right” foods won’t necessarily protect your health by virtue of their properties alone. Good organ function is also necessary for your body to process and digest what you eat. However, foods can help restore balance to an ailing organ system. • Listen to your body, not cultural beliefs about what is good or bad for you. Lu offers the example of a woman craving sugar or

salt during her menstrual cycle. “Assuming she listens to the wisdom of her body and satisfies her craving, she’ll have some chocolate or eat some potato chips. This woman is doing something natural.” • You may have heard of the adage, “you are what you eat.” Lu says to also consider the phrase, “you are what you think,” and avoid a steady diet of negative emotions, which you then must digest and process. Your thoughts impact your body and health, he says. • The next time your stomach is upset, consider reaching for something natural. Ginger can be eaten or used topically to deal with stomach discomfort, reduce inflammation and even lower pain from arthritis. More information about TCM and “Digesting the Universe” can be found at tcmworld.org. While modern science has of-

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JUNE/JULY 2016

NEW HAVEN REGISTER & THE SHORELINE TIMES

| HEALTHYLIVING | 5

BE HAPPY

Strategies to get back in a good mood Adults know that life has its ups and downs. While itÕs important not to get too down when things don’t go as planned, no one is immune to bad moods. But just because bad moods are a fact of life, that does not mean they cannot be combatted. While bad moods are nothing to get too worried about, if such moods overstay their welcome, speak with a physician. According to the World Health Organization, depression is one of the most common mental disorders in the world, affecting an estimated 350 million people across the globe. There are various types of depression, and no two people are affected in the same way. That’s an important distinction, as those who know someone with a history of depression may not recognize signs of depression in themselves if those symptoms don’t mimic the signs they’re familiar with. But bad moods are not always

indicative of depression. In those instances when a bad mood is simply a bad mood, you can try a handful of strategies to get back in a good mood. ● Exercise. Numerous studies have shown that exercises enhances mood. Anxiety about a life event or stress at work are two common contributors to bad moods. According to the Anxiety and Depression Association of America, studies have shown that exercise can elevate mood and do so quickly, with some researchers suggesting that a 10-minute walk can be just as effective at relieving anxiety as a 45-minute workout. Studies have also shown that exercise can help combat stress by reducing fatigue, improving alertness and concentration and enhancing overall cognitive function. ● Ignore alcohol or limit your consumption. Many people feel an alcoholic beverage relaxes them,

and feeling relaxed can help improve mood. That initial feeling of relaxation is the result of alcohol affecting the chemical balance of the brain by depressing the part of the brain that governs inhibition. That’s why alcohol is categorized as a depressant. While that initial drink may feel like you’re on the way to a better mood, as alcohol begins circulating in the body, your stress levels may actually increase and your bad mood may even intensify. If you find yourself in a bad mood, resist turning to alcohol to improve mood, and limit your alcohol intake to a single drink during those times when you’re in a bad mood. ● Volunteer to help others. While more research is necessary before a definitive connection between volunteering and improved mental health can be established, researchers in England analyzed data from 40 pub-

METRO CREATIVE

Exercise can alleviate anxiety and stress, two common culprits behind bad moods. lished papers and found a link between volunteering and lower levels of depression. The review also found that volunteers reported increased life satisfaction and enhanced well-being.

Periodic bad moods are a part of life, but there are ways to limit their lifespan and get back to feeling good as quickly as possible. Courtesy of Metro Creative

We can successfully treat your erectile Dysfunction in just one visit What sets us above and beyond the rest. • Individualized Care Plan • Follow-Up Care Included • Professional, Experienced Staff • Flexible Treatment Plan • Physical Exam • Specific Erectile Dysfunction • Custom-Blended Medication Help • Phillips State of the Art Ultra Sound Technology

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There is no charge for your initial visit if you do not have positive results.

our office Hours: Monday, Tuesday, Friday: 9:00am - 4:30pm Wednesday: 11:00am - 6:30pm • Thursday: 9:00am - 1:00pm 154 West Street (Suite A), Cromwell, CT 06416 Contact Us: 877-373-9251 | Visit Our Website: CTMENSHEALTH.COM

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| HEALTHYLIVING | NEW HAVEN REGISTER & SHORELINE TIMES

JUNE/JULY 2016

GO WITH YOUR GUT

Probiotics: Common Myths and Shocking Truths With all the attention paid to health and wellness these days, it’s no wonder that probiotics are such a hot topic. Probiotics support digestive health and strong immunity (70 percent of our immune system is located in the digestive tract); however, there are a lot of myths surrounding them. With the global probiotic market expected to climb to $36.7 billion in 2018, according to BCC Research, consumers should get the truth about how to reap probiotic benefits before shelling out their money. Here are a few myths and facts to consider from probiotic experts at Ganeden, a leading manufacturer of probiotic ingredients: Myth: If a yogurt product has the Live & Active Cultures seal on the label, it is “probiotic.” Fact: The seal indicates that at the time of manufacture, a

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Only specific strains of probiotics, like GanedenBC30, are durable enough to be added to products like coffee, muffins and even pizza. refrigerated yogurt contained at least 100 million cultures of Lactobacillus bulgaricus and Streptococcus thermophiles per gram, and that a frozen yogurt contained at least 10 million

cultures per gram at the time of manufacture. This sounds pretty impressive, but depending on storage conditions, cultures used, and other manufacturing processes, there may be only a small fraction of the cells left by the time the product reaches your spoon, due to their naturally short lifespan. The good news is there are products that contain far more robust cultures. For example, GanedenBC30 (Bacillus coagulans GBI-30, 6086), a strain of probiotic bacteria, survives at rates of nearly 100 percent, and can be found in a variety of food and beverage products. Be sure to check the ingredient listing or look for its circular logo on packaging. Myth: Fermented foods like kimchi, sauerkraut, miso and natto are good sources of probiotics. Fact: It depends. While many

of these foods do use naturally occurring live cultures to begin fermentation, the pasteurization process will kill almost all living bacteria, even the good guys! If the fermented product is raw, meaning it was never pasteurized, it will contain bacteria, but it won’t necessarily be probiotic. The organisms used to produce the fermented food have not always been studied -so whether they provide a health benefit to the consumer is unknown. For benefits to your digestive health and immune system, seek out foods and beverages with added probiotic strains that have research showing their benefits, like GanedenBC30. Myth: Added probiotic strains can’t survive in foods and beverages outside of the refrigerated dairy case. Fact: Some strains can, such

as GanedenBC30. Its stability is due to a unique protective spore that gives the probiotic an ability to survive harsh manufacturing processes, product shelf life and, finally, the journey through the digestive system. These special characteristics allow it to be included in foods like oatmeal, muffins, coffee, orange juice and even pizza -- providing probiotic options that fit every lifestyle and preference. To learn more about probiotics and their benefits, including digestive and immune support, along with enhanced protein utilization, and for a list of more than 500 probiotic product options, visit GanedenBC30. com. W hen seek ing out good sources of probiotics to include in your diet, remember to do research beyond the label. Courtesy of StatePoint

Sleep Your WaY to Clear ViSion!

liVe life Without DaYtime ContaCtS or GlaSSeS Just as braces are used to straighten teeth, orthokeratology (Ortho-K) gently reshapes the cornea, the clear front part of the eyeball, to allow the correct focusing of light onto the retina. We use the latest technology to map the corneal surface with an instrument called a topographer. This allows precise selection of the appropriate Paragon CRT lenses for each patient. These contact lens are worn only while sleeping to reshape the cornea without permanently altering its physiology - which is important as the eyes of children and teens are still maturing. There is no age restriction for CRT lenses.

The results: clear vision the whole day whether in school or on the playing-field. Most patients see dramatic improvement in the first few days, with complete vision correction within 1-2 weeks. Call the office today to set up a free initial consultation. Thomas F. Semenza, O.D. • Christine A. Semenza, O.D. FCOVD 19 Halls Road, Suite 210, Old Lyme (860) 434-2509 - www.drsemenza.com

JUNE/JULY 2016

NEW HAVEN REGISTER & THE SHORELINE TIMES

Singingisgoodforyourhealth

Watrous FROM PAGE 2

Palliative care. The intricate program involves not only the physical needs of each patient; we use a holistic approach to also include spiritual, emotional and mental well-being of our residents. Yet, most people use these terms Hospice and Pallia-

Care FROM PAGE 3

rehabilitation/treatment plan.

METRO CREATIVE

Those who start singing may see their stress subside and their overall well-being improve.

may sync the heart rates of participants and could actually serve as a type of guided group meditation. Yet another study, this one from researchers in the Department of Music at the University of Sheffield in the United Kingdom, indicated that you donÕt even have to be a good singer to reap the benefits of singing. The study found that singing “can produce satisfying and therapeutic sensations even when the sound produced by the vocal instrument is of mediocre quality.” That means no one need be afraid of singing their favorite songs, even if they fall out of tune. The benefits can be worth the few awkward glances that come your way. Singing is more than just a social activity or a popular pastime. It’s a way for people to improve their health in an easy and enjoyable way. Those who start singing may see their stress subside and their overall well-being improve.

verse effects, and any steps taken to help relieve stress can lighten one’s mood and release tension. Singing, par ticularly group singing, can lessen feelings of depression and loneliness. In their paper “Psychological and physiological effects of singing in a choir,” researchers at the Abant Izzet Baysal University in Turkey noted that singing relieves anxiety and contributes to quality of life. Group singing Courtesy of Metro Creative tive care simultaneously but they are two separate services we provide within our comfort care community. Wat rou s is k now n throughout Madison as being a premier skilled nursing facility. We specialize in long term care living in our intimate home where our residents live and enjoy many of the services we offer. Watrous also provides Short Term Rehabilitation

and Respite services. It is a home that cares about each other, goes above and beyond what is considered the norm because we treat our Residents, their families and any new patient as individuals with their own specific needs. Our community at Watrous has evolved through the years and our Comfort Care Community is another added service.

Iamonvarioustypes ofmedications. HowcanIbesure yourrecommended medicationwillnot interferewiththem?

Typically, our medication is non-systemic, meaning it doesn’t travel through the whole body and only has the effect on the penis. As a safe guard, we will always review your medication list to check for potential interactions.

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MADISON RADIOLOGY

HIGH NOTES

If you sing along to songs in the car or belt out a few tunes in the shower, you may be doing yourself quite a bit of good. Various formal and informal studies point to singing as a great way to boost both mental and physical health. Though the people around you may prefer you not belt out a few tunes, there are numerous reasons to sing and sing often. Evidence points to singing as having psychological benefits, and singing also increases ox ygenation in the bloodstream. Professor Graham Welch, Chair of Music Education at the Institute of Education, University of London, has studied the developmental and medical aspects of singing for more than 30 years. Welch consistently advocates for singing, saying it can serve as an aerobic activity that promotes a healthy heart. Singing can help to alleviate stress by releasing oxytocin, a natural stress reliever, into the blood. Stress has a number of ad-

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| HEALTHYLIVING | NEW HAVEN REGISTER & THE SHORELINE TIMES

SEMENZA BEHAVIORAL OPTOMETRY

Vision therapy success: Relief at work

David, a 30-year-old engineer, was having problems with intermittent double vision, eye strain, and blurry distance vision after extended periods of closework (computer work and reading). He went to his local optometrist to see what could be done to help his situation. In two months, five different attempts were made for a pair of glasses that would work. His second pair made his symptoms even worse. He went to another doctor to get a second opinion and he was told that he had binocular vision problems. He then went online to find a solution and found our office, Semenza Behavioral Optometry in Old Lyme. Dr. Semenza diagnosed his eye coordination problem and prescribed a program of vision therapy to help build his visual skills and alleviate his symptoms. After completing his vision therapy program, David shares: “ Vision therapy has helped tremendously for my double vision as well as a few changes to my computer use at work. Frequent eye breaks and using the high-contrast feature in Windows has helped reduce eye strain and the blurry distance vision that occurs after using the computer for extended periods. I would recommend vision therapy for anyone having problems associated with near vision work.” — D.B.

JUNE/JULY 2016

WHAT’S IN THERE?

Is your water safe to drink? Although many Americans are aware of the water crises taking place in different parts of the country, such as Flint, Michigan and New Jersey, most believe themselves to be far removed from these situations. Experts caution however, that what’s happening there could happen anywhere, anytime to whole neighborhoods, individual streets or even just to a specific house. Indeed, plumbing components still could legally contain up to eight percent lead as recently as January 2014. The good news is there are steps you can take to protect your family. “The most important thing individual families can do to improve water quality is to filter it at home,” says Joseph Harrison, former chief of the EPA’s Safe Drinking Water Branch. Harrison says there are filters that require installation, but the easiest option is to purchase a filtering system available at a local retailer that you fill with water and put in your fridge. Such systems come in various shapes and sizes, making them a good option for any size family or fridge. For example, ZeroWater offers the only portable gravity-fed pour through filtration device that reduces the Total Dissolved Solids (TDS) measurement down to virtually zero and are certified by the NSF for lead reduction and other heavy metals to a safe level. By removing 99.6 percent of all total dissolved solids, the fil-

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Plumbing components still could legally contain up to eight percent lead as recently as January 2014. The good news is there are steps you can take to protect your family. ters get a 000 measurement on the digital water meter, which is equivalent to purified bottled water. They also remove more pharmaceuticals and chemicals than other leading two-stage filter brands, according to Good Housekeeping Research. “Until all lead pipes in the water infrastructure system are safely replaced, consumers are largely on their own when it comes to protecting their fam-

ilies from lead,” says Harrison. “That’s why it’s so important to treat your water with a filter certified to reduce lead content.” While all families should take steps to protect their health, proactive measures are especially crucial for families with pregnant women and children under six years old. This is because lead toxin exposure primarily affects developing brains and causes reduced intelligence, learning dis-

abilities, developmental delays and fetal deaths. To learn more about water filtration and how to test your water for lead, visit ZeroWater. com. You don’t have to accept your local water quality as-is. By filtering your water, you can improve both its quality and its taste. Courtesy of StatePoint

Do No Harm The Internet has made it easier than ever before to access information quickly. But people who look to the Internet for answers to their medical questions may be doing themselves more harm than good. A 2013 study from the Pew Research Center found that one-third of study participants had gone online to diagnose a medical condition. While the Internet can be a valuable resource, self-diagnosing medical conditions can be dangerous, as the risk of misdiagnosing signs or symptoms is considerable. But misdiagnosis is not the only potential problem of relying on the Internet instead of certified physicians for medical advice. “Cyberchondria” is a term used to described the unfounded escalation of concerns about certain symptoms a person might be experiencing. These unfounded concerns escalate as individuals search for and read information about their symptoms online. In fact, a 2008 Microsoft analysis of online search patterns found that one-third of the hundreds of thousands of people examined in the analysis tended to escalate their medical-related searches, potentially turning relatively minor medical conditions into something far worse, all without consulting a doctor. Men and women concerned about symptoms or medical problems should resist the temptation to self-diagnose online and should book an appointment with their physicians instead.

JUNE/JULY 2016

NEW HAVEN REGISTER & SHORELINE TIMES

| HEALTHYLIVING | 9

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| HEALTHYLIVING | NEW HAVEN REGISTER & THE SHORELINE TIMES

JUNE/JULY 2016

RISE AND SHINE

3 secrets to morning workouts

METRO CREATIVE

working out in the early morning, before the kids wake up and coworkers’ emails begin flooding your inbox, can help men and women meet the WHO’s recommended exercise guidelines and might even provide a noticeable energy boost throughout the rest of the day. Routine exercise is one of the keys to a healthy life. When paired with a healthy diet, regular exercise can promote longterm health and reduce a person’s risk for a host of conditions and diseases, including diabetes, heart disease and stroke. While many adults are aware of the importance of routine exercise, finding time to break a sweat can be difficult. In fact, a 2013 study from researchers at the Centers for Disease Control and Prevention estimated that nearly 80 percent of adults in the United States do not get the recommended amounts of exercise each week. (Note: The World Health Organization recommends that adults between the ages of 18 and 64 get at least 150 minutes of moderate-intensity aerobic activity each week, or at least 75 minutes of vigorous-intensity aerobic activity each week.)

Hectic schedules dominated by obligations to work and family can make it difficult to find time to exercise. But working out in the early morning, before the kids wake up and coworkers’ emails begin flooding your inbox, can help men and women meet the WHO’s recommended exercise guidelines and might even provide a noticeable energy boost throughout the rest of the day. Men and women can expect to run into some obstacles when first establishing a morning workout routine, but a few simple strategies can help make that transition go more smoothly. 1. Prepare the night before. Waking up with a to-do list in the morning takes away from the time you have to exercise. Rather than fumbling for your gym clothes and sneakers in the darkness of your pre-dawn bedroom, lay out your workout gear

before going to bed each night. Lay out your work clothes as well so you spend more time exercising in the morning and less time choosing an outfit. 2. Set your alarm earlier than you intend to wake up. Few people wake up the moment their alarm clocks first go off. Snooze buttons may help you ease into your wakeup routine, but those post-snooze button minutes are minutes you could be spending getting your recommended daily exercise. If you’re a snooze button devotee and you want to be up by 6 a.m., then set your alarm for 5:50 a.m. 3. Get a good night’s sleep. In 2015, the National Sleep Foundation convened experts from sleep, anatomy and physiology, as well as pediatrics, neurology, gerontology and gynecology to reach a consensus on sleep guidelines for people of

all ages. The panel recommends adults between the ages of 26 and 64 get between seven and nine hours of sleep per night, noting that anything less than six hours or more than 10 hours is not recommended. A good night’s sleep will help you feel more energetic when that alarm goes off, even if it is going off before the sun rises. Exercise and sleep go hand in hand, as studies have shown that routine exercise actually improves quality of sleep because exercise is a beneficial stressor to the body, which responds to the stress of exercise by increasing the amount of time the body spends in deep sleep. Many adults struggle to find time for daily exercise, but early morning might be the best time for busy men and women to break a sweat. Courtesy of Metro Creative

Exercise for life A report published in the Lancet in 2012 suggests that a lack of exercise now causes as many deaths across the globe as smoking. A team of 33researchers representing centers around the world contributed to the study. It was determined that about one-third of all adults are not getting enough physical activity to keep them healthy and to prevent the nearly 5.3 million deaths per year that can be linked to sedentary lifestyles. The United States Department of Health and Human Services recommends that adults get 150 minutes of moderate aerobic activity per week, or 75minutes of vigorous aerobic activity. ItÕs also beneficial to do a combination of activities for exercise variety.

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