health beauty and fitness 2014

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FitnessBeauty &

September 25, 2014

THE CHESHIRE HERALD, SEPTEMBER 25, 2014Two

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Health, Beauty & Fitness

Summer Is Over, Time To Treat Your Hair, Skin, And FeetAs summer draws to a close,

many people will remi-nisce about weeks spent relaxing and basking in the sun. Summer is typically full of fun, vacations and relaxation, but while the sun and surf may be refreshing for the mind, sometimes the body pays a price for all of those days spent soaking up some rays.

Summer can be harsh on skin, feet, hair, and more. As the warm days wind down, practice some post-summer beauty tips to revive your skin, hair and feet.

HairWeeks spent diving through the

waves or plunging into a back-yard pool is excellent exercise and a great way to cool off on hot days. However, saltwater and chemical-laden pool water can turn tresses into a mess. One pit-fall that plagues people who swim regularly is a green tinge that ap-pears in the hair, which is most noticeable on people who have blond hair. Some people blame the chlorine in the water for the green tint, but the real culprit is copper, a common element found in commercial algicides.

The solution is to fi nd a sham-poo that chelates the metal. Speak with a salon professional or a sup-plier of salon products to fi nd the right shampoo for you. It’s some-times possible to prevent future green highlights by sealing the hair cuticle with a conditioner

before swimming, and then thor-oughly rinsing hair after exiting the pool.

Swimmer’s hair is another summertime phenomenon. Con-stant exposure to water and sun-light can leave the hair’s cuticles exposed and susceptible to dam-age. Leave-in conditioners may help counteract some of that dam-age. If that doesn’t work, speak to a stylist about what can be done to get hair looking healthy once again. He or she may suggest a fresh cut, new hair color and deep-conditioning treatments.

SkinMany people now know of the

damage ultraviolet rays can do to unprotected skin. In spite of that widely held knowledge, skin cancer remains the most com-mon form of cancer in the United States, where the Skin Cancer Foundation says more than 3.5 million skin cancers are detected annually. The best protection against skin cancer and skin dam-age from the sun is to use sun-screen and remain in the shade as much as possible. However, sometimes sunburns and blotchy suntans prevail.

Moisturize the skin with a pen-etrating product as a fi rst recov-ery step. Aloe is an item found in many healing skin balms and lotions.

Although it can be tempting to tear off portions of peeling, sun-

burned skin, the peeling is actu-ally a natural part of the healing process and should not be dis-turbed. The dead skin acts as a protective layer while fragile, ten-der new skin grows underneath. Use a mild soap and lukewarm water when showering. Moistur-izer can keep the damaged skin moist and make peeling less no-ticeable. Some have found that spraying the skin with a solution made of vinegar and water can reduce the itching associated with peeling skin.

If any part of the skin does not heal or looks strange, visit a der-matologist.

FeetWalking barefoot or in fl ip

fl ops or sandals is common dur-ing summer. But fl imsy sandals offer little protection against the sun as well as any dangers on the ground. Once summer is over, many people fi nd their feet have paid the price, with calluses, blis-ters and dried-out skin.

Find a spa or nail salon that provides paraffi n wax treatments. These treatments use warm, oil-based wax to provide pain relief and skin-softening benefi ts. The heat in the wax increases circula-tion and relieves pain and stiff-ness. Paraffi n works by increas-ing blood supply to the skin while also opening pores and trapping moisture from underlying layers of skin.

Pedicure treatments also can provide some relief for your feet. Soaking and massaging the feet and addressing any calluses can help feet recover. Think about also applying a deep moisturizer to the feet and then covering them with cotton socks, which can be left on while you sleep, and

you may discover the following morning that you have woken up with softer, smoother soles.

Summer is a fun time of year, but one that takes its toll on the human body. A few simple tips can recharge the body and have a person looking refreshed and re-vitalized.

Vitamin D has long been a friend to men, women

and children. Obtained primar-ily through exposure of the skin to sunlight but also procured in certain foods and dietary supple-ments, vitamin D helps the body use calcium and phosphorous to im-prove bone health and build healthy teeth. But as valuable as vitamin D can be to your bones and teeth, it also may play a role in reducing your risk for certain can-cers. The National Can-cer Institute notes that many studies have sug-gested that higher intake of vitamin D or higher lev-els of vitamin D in the blood are associated with a reduced risk of colorectal cancer. To understand this relationship, it helps to fi rst understand vitamin D.

What is vitamin D? A group of fat-soluble prohor-

mones, vitamin D comes in two forms that are important to hu-mans. Vitamin D2, also known as

ergocalciferol, is made naturally by plants, while vitamin D3 is produced naturally by the body when it is exposed to ultraviolet radiation in sunlight.

How are vitamin D levels in the body measured? When vitamins D2 and

D3 enter the body, they are converted to 25-hy-

droxyvitamin D in the liver before traveling through the blood to the kidneys, where the 25-hydroxyvitamin D is modifi ed to calci-trol, which is the ac-tive form of vitamin D in the body. When a person has their

vitamin D levels mea-sured, the most accurate meth-

od of doing so is to determine the amount of 25-hydroxyvitamin D in their blood.

How do I get enough vitamin D?

The NCI notes that most peo-ple already get at least some of the vitamin D they need through

Physicians Continue To Explore Relationship Between

Vitamin D And Cancer

See STUDIES, page 12

THE CHESHIRE HERALD, SEPTEMBER 25, 2014 Three

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Workouts To Help Women Get In ShapeDiet and exercise go hand

in hand, but diets are of-ten associated with women while exercise regimens tend to be geared toward men. But exercise is just as important for women as it is for men, which is why women must fi nd the right bal-ance between diet and exercise to achieve their weight-loss goals.

Feel the burn of strength training

Cardiovascular exercise is im-portant, but women need more iron in their weight-loss regimens, specifi cally the type of iron found on the weight bench. According to the National Center for Health Statistics, roughly 21 percent of women strength train two or more times a week. Skipping strength-training exercises eliminates one of the fastest ways to see measur-able weight loss. Two sessions per week of strength-training ex-ercises can reduce overall body fat by around 3 percent in as little as 10 weeks. Such exercises can

trim inches off of your hips and waist, even if you aren’t cutting calories from your diet. Muscle also helps burn calories even when you’re not working out. A study in The Journal of Strength and Conditioning Research found that women who completed an hour-long workout that included strength training burned an extra 100 calories in the 24 hours fol-lowing a workout than they in the 24 hours after a workout that did not include strength training. This post-workout calorie burn is com-monly referred to as "afterburn," and it increases exponentially when women lift more weight for less repetitions instead of lifting lighter weight for more repeti-tions.

Choose the right strength-training workouts It may be easy to fi nd a problem

area on your body and target that area with certain exercises (think crunches for belly fat). But this is not the best course of action. It’s

better to work an array of muscles in an exercise session rather than focusing on one particular area. The following exercises can help women build lean muscle and stimulate the afterburn of a good workout.

Pushups: Pushups are the bane to many a woman’s existence.

Fruits and vegetables are the building blocks of a healthy diet. But many people do not eat the recommended num-ber of servings of produce.That’s especially true among growing children, who can benefi t greatly from the vitamins and nutrients fruits and veg-etables provide.

According to the lat-est data from the NPD Group, a market research fi rm, Ameri-cans eat a little more than half a cup of fruit and a cup of veg-etables per day. This is less than half of what the govern-ment recommends. The data is similar in Canada, where re-searchers at Concordia Univer-sity found that Canadian adults ages 30 to 60, especially those from lower socioeconomic backgrounds, aren’t consuming the daily recommended levels of fruits and vegetables.

Anyone who eats roughly 2,000 calories per day should strive to consume between

two to three cups of vegetables and two cups of fruit per day. Produce helps to fi ght disease because it contains healthy an-tioxidants, fi ber, minerals and

vitamins. Eating four cups per day may

seem diffi cult, but there are many ways to i n c o r p o r a t e fruits and veg-

etables into ev-eryday recipes.

*Substitute pureed fruit, like fi gs, pears and apples, for oil in recipes for cakes and cookies. This will ensure the baked goods are moist but with a lot less fat.

*Add fresh berries or raisins to breakfast cereals and oat-meal.

*Add caulifl ower or squash to boiled potatoes before mashing them to increase the nutritional punch and fl avor of mashed po-tatoes.

*Blend fruits and vegetables to create smoothies for break-fast or lunch on the go.

*Bake hearty muffi ns or

Fit More Fruits And Veggies Into Your Diet

That’s especially true among growing

According to the lat-

vitamins. Eating four cups per day may

seem diffi cult, but there are many ways to i n c o r p o r a t e fruits and veg-

etables into ev-eryday recipes.

*Substitute pureed

See LUNGES, page 10 See SUBSTITUTE, page 10

THE CHESHIRE HERALD, SEPTEMBER 25, 2014Four

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Make Sure You Stand Out With These Fall Fashion Ideas

Styles seen on the world’s most watched runways do

not fi nd their way into the ward-robes of those who operate out-side the fashion industry.

Some of the more artistic or unusual fashions displayed

by top designers could be too ex-travagant for the average night on the town.

But borrowing elements of run-way creations can help anyone look like a budding fashionista. A special occasion may call for a look right off the runway, and such a look should be enough to put a fashionable foot forward.

Mountain chalet This season, pull out your

chunky sweaters, fl eece-lined boots and Fair Isle prints. If you look like you can be an extra for a live-action version of the fi lm "Frozen," then you should fi t in well with fall fashion trends. Comfortable, oversized pieces are on point and enable anyone to look like they’re right out of a ski resort catalog. Grab a mug of hot cocoa or a goblet of wine, and you’ll fi t right in.

Groovy baby What goes around comes

around, and the same can be said

for infl uences from the decade of mod. Many designers have pulled inspiration from the fashions of the 1960s for this season’s looks. From miniskirts to knee-high boots to playful prints, it may be hard to tell whether you’re going out for a night on the town or au-ditioning for the "The Dick Van Dyke Show."

Comfortable outerwear While coats are supposed to

keep you warm when a cold wind bites, they also are supposed to be cozy and fashionable. The newest trends in outerwear borrow in-spiration from bathrobes. These trench, wraparound style coats with wide belts come in an array of colors and materials but not

terry cloth. Save that for the spa.

Animal magnetism Animal prints are a perennial

favorite, and it’s no different this fall. Leopard print can be seen on everything from coats to skirts. If all-over leopard is too bold for you, look to accessories to add that spot of pattern. A bold leopard print scarf or funky leop-ard print boots can add a hint of whimsy to a relatively conser-vative ensemble. In addition to animal prints, some designers are now incorporating animal motifs into their collections. Birds are a common element, so consider an owl-printed sweater to add fl air to your look.

Orange you glad Orange is not just for jack-o-

lanterns come the fall. Orange also is a hot color for the season’s fashions. Although a bold choice, orange comes in different varia-tions that work for just about ev-ery skin tone. Experiment with pumpkin to peachy to fi nd the right shade for you. And like ani-mal prints, a little may go a long way to making your outfi t pop.

Make a statement You no longer have to rely on

bumper stickers or quirky T-shirts to give others a clue into your personality. Many designers are offering handbags with printed sentiments that make it easy for anyone to make a statement.

Advertisements for vacation destinations often paint

couples’ massages as the premier romantic activity. It’s true that massages can be relaxing and sen-sual, making such sessions ideal gifts come Valentine’s Day. Yet, massages aren’t just sultry oils and New Age music. They can actually be very good for overall health.

M a s s a g e therapy is ben-efi cial in various ways. Massage is no longer just available in upscale health clubs or luxury spas. Mas-sage spas have cropped up in malls, hospitals, clinics, and even offi ce buildings, making massage therapy that much more accessible.

The Mayo Clinic notes that while more research is needed to confi rm the benefi ts of massage, it may be helpful for a variety of health ailments. In addition to easing sore muscles, reducing joint pain and helping soft tissue strains or injuries, massage can promote relaxation, reduce anxi-ety and calm feelings of stress. Massage reduces levels of the

stress hormone cortisol. This helps to lift spirits and can often lower blood pressure. Massage also may help to boost the neu-rotransmitters dopamine and se-rotonin, which are associated with depression. According to Health

magazine, mas-sage also can help promote healthy sleep. It has something to do with the effect of mas-sage on delta waves, which are the brain waves connect-ed to deep sleep. There is some evidence that massage can also increase white blood cell counts, promot-ing improved

immunity. Many people rely on massages

to relieve pain. According to a report published in 2011 in the American College of Physicians’ "Annals of Internal Medicine," massage helps people in pain feel and function better than those who do not receive treatment. Massage can alleviate stiffness and pain and promote a better range of motion. And pain relief is not just for the back, arms and legs.

Massage can reduce risk for migraines and decrease pain from tension headaches. Massage even has beauty benefi ts. Rubbing the face and scalp can promote blood fl ow and encourage lymphatic drainage. This can add vitality to the complexion and plump up the skin. Dull hair may appear more shiny and revitalized. People can explore different types of mas-sage and experiment with what works best for their ailments. Ev-erything from Swedish massage to refl exology is offered at mas-sage clinics.

Because massage involves be-ing partially or completely un-dressed and having a massage therapist touch various areas of the body, it is important to fi nd a therapist with whom you feel comfortable. Make sure that the therapist is fully certifi ed and qualifi ed. It also helps if he or she is properly vetted by the spa or clinic.

Therapists will heed a person’s preferences with regard to the massage, only concentrating on the areas specifi ed. If anything feels uncomfortable or a client prefers not to have an area of the body touched, he or she simply needs to address that with the therapist at the beginning of the session.

The gift of a massage session can be romantic and improve one’s overall health.

Massage Off ers Many Health Benefi ts

THE CHESHIRE HERALD, SEPTEMBER 25, 2014 Five

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The statistics—36 million American adults have some degree of hear-

ing loss—are shocking and even more so knowing that over half are under the age of 65. Hearing loss is an increasing health con-cern in this nation that is often preventable. Taking time to see an audiologist for regular hearing screenings and knowing the signs of hearing loss can protect your hearing. Make an appointment with an audiologist in Oc-tober during National Audiology Awareness Month.

“Hearing loss can be caused by exposure to loud noises, ear infections, trauma, or ear dis-ease; harm to the inner ear and ear drum, ill-ness or certain medications, and deterioration due to the normal aging process,” explains Judith Shea, Au.D., Doctor of Audiology. “The amount of noise Americans are exposed to today plays an important role in the recent increase of hearing loss across the nation. It is no longer just a health concern for seniors.”

Have you stopped going to restaurants and social gatherings? Do you keep to your-self when in noisy environments? If you an-swered yes, you may have a hearing problem. Some tell signs of hearing loss are: trouble hearing conversation in a noisy environment

such as restaurants, diffi culty or inability to hear people talking to you without looking at them, and/or a constant pain or ringing in your ears.

“On average, most Americans don’t know how to recognize the fi rst signs of hearing loss or which health professional is quali-fi ed to diagnose and treat the condition. If you think you may have a hearing loss, you need to see an audiologist” explained Claire McChesney, Au.D., Doctor of Audiology.

An audiologist is a licensed and clinically experienced health-care professional who specializes in evaluating, diagnosing, and treating people with hearing loss and bal-ance disorders. The fi rst step in treatment of a hearing problem is to get your hearing evalu-ated by an audiologist. A hearing evaluation will determine the degree of hearing loss you have and what can be done. Although most hearing loss is permanent, an audiologist can determine the best treatment, which may in-clude hearing aids, assistive listening devic-es, and hearing rehabilitation.

In response to the growing number of Americans suffering from hearing loss, the American Academy of Audiology in con-junction with Comprehensive Hearing Care

OCTOBER IS AUDIOLOGY AWARENESS

MONTHHair is typically taken for granted until something

goes awry. Hair loss can result from genetics, disease or poor hair hygiene. While there’s little a person can do about genetics or hair loss related to illness, good hair hygiene should be a part of everyone’s beauty and grooming regimen.

A good head of hair can en-hance a person’s appearance. Hair hygiene is important, but many do not know where to begin, and myths abound when it comes to hair care. It’s time to wash away the fi ction from the facts.

There is no need to shampoo every day—Some think they’ll be left with a head of dirty, smelly hair if they do not lather up every day, but this is inaccu-rate. Most people can go a day or more between washing their hair, and waiting between washes actually can be benefi cial. “Hair

DON’T TAKE YOUR HAIR FOR

GRANTEDis fi ber, and the more you wash it, the worse it’s going to look,” says Paradi Mirmirani, MD, a dermatologist in California spe-cializing in hair research. People with curly, dry or processed hair can probably go longer between washings than those with thin, straight hair. This enables oils from the scalp to travel down the hair shaft and keep the cuticle healthy.

Conditioner can keep hair smooth and shiny—Some ques-tion the necessity for conditioner while others can’t live without it. Those with coarse or dry hair usu-ally fi nd that conditioning a few times a week is necessary to tame hair and keep it shiny and look-ing healthy. On the fl ip side, those with naturally moist hair may not need to use conditioner more than once per week. Overuse of con-ditioner can actually contribute

See MANY, page 11

See HEARING, page 12

THE CHESHIRE HERALD, SEPTEMBER 25, 2014Six

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Keep That Smile Bright And Help Your Overall HealthOf all the plans people make

every year, getting health-ier is often at the top of the list. Although many individuals are concerned about shedding a few pounds, there are many other ways to focus on health in the up-coming months, including paying more attention to dental hygiene. Proper dental care can not only keep a smile bright, it can affect other areas of the body.

Fluoride Benefi tsOne of the keys to oral health is

the use of fl uoride to prevent den-tal caries. In fact, many health professionals will say that expo-sure to fl uoride, whether through use of toothpaste or fl uoridated water supplies, is probably the most effective cavity-prevention treatment available. Fluoride helps the teeth in a number of ways.

Fluoride can promote tooth remineralization. This means it attracts other minerals, par-ticularly calcium, to the areas of the teeth where tooth decay can form, helping to strengthen teeth. Fluoride also helps to make teeth more resistant to decay. New tooth mineral created when fl uo-ride is present helps to make teeth

harder, making it more diffi cult for acids and bacteria to penetrate the enamel of the teeth and cause damage.

Another advantage is that fl uo-ride helps to inhibit acid creation. Dental researchers have found that fl uoride can inhibit bacteria living in the mouth. That’s an im-portant fi nding, as such bacteria can contribute to the formation of damage-causing acids that are notorious for wearing down tooth enamel, causing spots for more

bacteria to congregate and form cavities.

According to the American Dental Association, individuals who fi nd themselves prone to cavities or whose dentists have deemed them at elevated risk for developing cavities may benefi t from fl uoride application beyond the norm. This may include pre-scription fl uoride applied directly to the teeth at home or procedures where dentists apply the fl uoride in their offi ces.

Recent clinical recommenda-tions from a multi-disciplinary expert panel convened by the ADA Council on Scientifi c Af-fairs suggest that topical fl uo-ride, used in conjunction with drinking optimally fl uoridated water and using toothpaste with fl uoride, can prevent tooth decay. These clinical recommendations cover professionally applied and prescription-strength, home-use topical fl uoride agents for cavity prevention.

The panel concluded that addi-tional research is needed, but rec-ommended the following prod-ucts for patients at elevated risk of developing cavities.

*Professionally-applied 2.26 percent fl uoride varnish or a 1.23 percent fl uoride gel every 3-6 months.

*Home-use prescription-strength 0.5 percent fl uoride gel or paste or 0.09 percent fl uoride mouth rinse (for patients six years old or older).

*A 2.26 percent professionally-applied fl uoride varnish every three to six months for children younger than six years old.

Application of additional fl uo-ride should not replace daily oral hygiene habits. It is still vital to brush twice a day, fl oss daily, eat a balanced diet, and visit the den-tist regularly for checkups.

Heart disease and oral health

The millions of bacteria that proliferate inside of the mouth and contribute to dental caries also can affect other areas of the body. Evidence suggests the same bacteria that can cause plaque and gum disease may lead to cardio-vascular problems.

According to information from Harvard Medical School, sev-eral species of bacteria that cause periodontitis have been found in the atherosclerotic plaque in ar-teries in the heart and elsewhere. This plaque can lead to heart at-tack.

Although research is ongoing, there is reason to believe that oral bacteria could also harm blood vessels or cause blood clots by re-leasing toxins that resemble pro-teins found in artery walls or the bloodstream. When the body’s immune system responds to these toxins, blood clots may form more easily. Some evidence also points to a correlation between infl ammation in the mouth and infl ammation in the body.

With a new year only months away, now may be the ideal time for men and women to take in-ventory of their personal health. Schedule a physical examination with a doctor, visit an optometrist or opthalmologist for an eye exam and remember to visit the dentist for a cleaning, checkup and a pos-sible fl uoride treatment to protect the mouth and body.

Lemon balm may be able to help individuals relieve stress or feel-ings of nervousness that stem from managing a disease. Research indi-cates that a tea made from lemon balm may help people sleep soundly at night and help keep them calm and focused during the day, as was published in the journal Neuropsychopharmacology. In addition, a 2002 study published in the Journal of Clinical Psychology found that four weeks of lemon balm aroma therapy reduced agitation in patients with severe dementia. Before resorting to powerful and potentially ad-dictive sedatives, individuals may be able to alleviate their symptoms of nervousness with all-natural lemon balm. It can be purchased in liquid tincture form at many health food stores.

Lemon Balm Can Help Manage Disease

THE CHESHIRE HERALD, SEPTEMBER 25, 2014 Seven

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Your Eyes Off er A Window Into Many Other Medical Issues

People who have been put-ting off eye examinations

may want to call their opthal-mologists to schedule an ap-pointment. That’s because vision checkups can do more than pro-tect your eyes. By examining the eyes, doctors may have a window into health problems affecting other areas of the body.

Researchers recently discov-ered a link between detected reti-nal amyloid plaques and the onset of Alzheimer’s disease. While evidence was found in lab mice, autopsies of at least eight Al-zheimer’s disease patients have also shown amyloid plaques, which are known to interfere with memory and other mental func-tions, present in the retinas. Doc-tors at Cedars-Sinai Hospital in Los Angeles, Calif., are gearing up for larger studies of humans to determine if an Alzheimer’s im-aging technique can be perfected.

Dementia is not the only thing that doctors may be able to de-tect through an eye exam. Jaun-dice in the whites of the eyes may indicate liver disease, and early warning signs of diabetes may be detectable in the eyes. The American Academy of Op-thalmology says the eye is the only place where doctors can see veins, arteries and a nerve with-

out surgery, and eye examinations are increasingly being relied on to gauge overall health.

The following are a few addi-tional conditions that may be de-tected through the eyes.

AllergiesPatients may be referred to an

allergy specialist if they exhibit dark under-eye circles. While this can be a sign of aging, dark cir-cles, sometimes referred to as “al-lergic shiners,” also may indicate certain allergies. When clogged sinuses cause a blockage of blood fl ow in the nasal passages around the eye, darkness may result. This symptom in conjunction with per-sistent nasal congestion could be

a sure sign of allergies.

High cholesterolThe presence of bumpy, yel-

lowish patches on the eyelid, known as xanthelasma palpebra, is a warning sign of high choles-terol, which is often initially diag-nosed during a routine eye exam.

CancerSome cancer metastases can be

detected during an eye exam. The presence of a bump or brown spot on the eyelid also may be indica-tive of skin cancer. Many malig-nant eyelid tumors are basal-cell carcinoma. If the spot is brown, it’s more likely to be malignant melanoma.

Thyroid issuesWhen the outer one-third of

the brow (the part closest to the ear) begins to disappear on its own, this is a common sign of thyroid disease. The thyroid helps regulate metabolism, and thyroid

hormones are essential to hair production. Hair loss may occur elsewhere, but is much more vis-ible in the brows.

Clogged arteriesBlockages in the smaller veins

in the retina may indicate clogs caused by arterial plaque. This will show up as a retinal occlu-sion in a visual exam. If blood vessels in the eyes are blocked, clogged arteries may be present elsewhere in the body, so a car-diology workup may be ordered.

Bell’s palsyThe inability to close one eye

or to control tear production in that eye may be a sign of Bell’s palsy. This is a condition of the nervous system that controls fa-cial muscles, causing temporary paralysis in one side of the face. Sometimes Bell’s palsy follows a viral or bacterial infection.

Millions of people are affected by cata-

racts, which Prevent Blindness America says is the most com-mon cause of vision loss for individuals over the age of 40. In the United States, there are more cases of cataracts than glaucoma, diabetic retinopa-thy and macular degeneration combined. The prevalence of cataracts makes some wonder if they can be prevented. Ac-

cording to The Mayo Clinic, stud-ies have yet to determine a way to prevent cataracts or even slow their progression. However, eye doctors and other experts say that certain strategies can help keep the eyes and the body healthy, which may keep cataracts at bay.

Regular eye examinations Visiting the eye doctor on an

annual basis, or as recommended by an optician or ophthalmolo-gist, can help detect cataracts and

eye problems early on. This helps prevent vision loss and enables patients to take proac-tive steps to treat their cataracts. Cataract surgery, which is now a common procedure and can usually be done with local anes-thesia on an outpatient basis, is a common way to treat cataracts. During cataract surgery, the lens inside the eye that has become cloudy from cataract formation

Strategies Can Help Stave Off Cataracts

See DIET, page 11

THE CHESHIRE HERALD, SEPTEMBER 25, 2014Eight

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Daily exercise is an inte-gral part of a healthy life-

style. When paired with a nutri-tious diet, daily exercise can help men and women maintain their personal health and put them in a better position to battle many of the physical quirks that come with aging.

But even the most ardent ex-ercise enthusiast is periodically confronted with muscle soreness, which can interrupt an exercise routine and have a very negative impact on an individual’s quality of life. Muscle soreness often ap-pears the morning after a workout and can make something as sim-ple as getting out of bed feel as diffi cult as climbing Mount Ever-est. The frequency and severity of muscle soreness depends on a host of factors, including how old someone is, how often a person exercises and how well that per-son performs certain exercises. While muscle soreness may seem like another unfortunate side ef-fect of the aging process, there are ways to prevent such soreness.

Stay hydrated—Many people forget to drink water when work-ing out, and such forgetfulness can lead to muscle soreness. Roughly 50 to 60 percent of a person’s total body mass is water, but the body loses a lot of water during exercise, especially when that ex-ercise is vigorous and causes lots of sweating. Losing a substantial amount of water can be debili-tating and lead to muscle sore-ness, as muscle cells need water to recover fully from a workout. So it’s important that men and women stay hydrated both during a workout and throughout the rest of the day. Carry a bottle of water with you when working out. You will be more inclined to drink water and stay hydrated during a workout if you have water with you as opposed to relying on re-peated trips to the water fountain. One way to determine if you’re drinking enough water during a workout is to make note of the color of your urine in the hours following the workout. If your urine is light yellow or clear, then

you’re probably drinking enough water to stay hydrated during and after the workout. If your urine is dark yellow or has an orange tint, then you need to make a stronger effort to stay hydrated during and after your workout.

Get some sleep—Sleep is an-other way to prevent or reduce the likelihood of developing muscle soreness. The body needs time to

recover from exercise, and sleep is an integral part of that recov-ery process. Adults typically need between seven and eight hours of sleep per night, so be sure to get enough rest so your muscles can recover before your next work-out. Muscle soreness may be your body telling you it was not given enough time to fully recover from a previous workout.

Cool down after a work-out—If weight training is part of your workout routine, then it helps to cool down with some easy cardiovascular activity and light stretching after the weight training portion of your regimen is over. This can improve blood fl ow throughout your body, and improved blood fl ow can speed

Avoid Muscle Soreness After Your Workout

See DON’T, page 10

THE CHESHIRE HERALD, SEPTEMBER 25, 2014 Nine

Vision Associates of ProspectDr. Lawrence N. Kline, Dr. Catherine Gelinas, Dr. Patricia Youngquist

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Dr. Matthew Dombrow, of CT Retina Consultants,has joined our practice as another consultingOphthalmologist. Dr. Dombrow is a retinalspecialist treating macular degeneration, diabetic retinopathy and diseases of the vitreous.Dr. Dombrow trained at Yale University Schoolof Medicine Department of Ophthalmology.He also presently teaches residents of YaleDepartment of Ophthalmology.

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Why Is White After Labor Day Considered A Faux Pas?With the summer season

coming to a close, and Labor Day having already passed us by, and the throngs of beach goers and school children are re-turning to daily life that doesn’t include jaunts to the seaside or lazy days in the pool. Some peo-ple also may be packing away their light-colored clothing, in-cluding white shoes and pants.

The myth that white shouldn’t be worn after Labor Day has prevailed for years and years. At the end of summer, conventional fashion wisdom states that white clothing should be packed away, only to return come Memorial Day.

Although many etiquette ex-perts have been queried, there is no fi rm justifi cation as to why the white moratorium is set into place each and every Labor Day. Some surmise this fashion "rule" dates back to the early 20th century.

One common explanation has to do with the availability of air conditioning and methods to keeping cool. In the 20th century, wardrobes were not as casual as they are today. People wore what many would now consider formal clothing. So instead of donning a pair of shorts and a tank top, men and women would wear white and light-colored clothing that was lighter in weight.

This was done in an effort to keep cool during the heat of sum-mer. After Labor Day, when sum-mer gave way to fall, wearing light fabrics would leave people too chilly, so people cast aside white for darker, heavier fabrics.

Furthermore, most of the fash-ion trendsetters were based in northern, urban climates like New York City, where fashion ed-itors were exposed to each of the seasons. Therefore, in the pages of the leading fashion magazines, trends were set based on the

changing of the climates. Should the fashion rules have been dictat-ed from Miami or Houston, white clothing might have remained perfectly acceptable long after Labor Day.

Other historians speculate that the white rule had more to do with social class than fashion. White clothing was associated with the upper-class, who had enough disposable income to change clothing styles and jet-set to va-cation haunts. In an effort to as-similate, some lower-class people would emulate the well-to-do by wearing white and light-colored clothing. Rules were established by those in the know that white was eschewed after Labor Day. The insiders would help keep the social climbers out by establish-

ing the guidelines in their social sects.

Others scoff at these assump-tions but can’t quite put a fi nger on where the etiquette regarding white clothing after Labor Day originated. But rules were made

to be broken, and today many people no longer adhere to tradi-tional rules of fashion, including the one suggesting wearing white after Labor Day is a faux pas. In fact, many fashion trendsetters have embraced wearing white after Labor Day, much as fashion maven Coco Chanel was known to wear white suits year-round in the 1920s.

While white linen and gauzy fabrics may not be appropriate or comfortable after Labor Day, white certainly can be worn as

corduroy pants and sweaters. In fact, a “winter white” shade, which is a creamier hue of white for colder months, has become popular.

Naturally, brides who get mar-ried after September have been wearing white after Labor Day for decades, with no ill effects. Men and women can opt for heavier cotton sweaters, white boots, and winter-white peacoats to integrate white into their ensembles, with-out worrying about committing a crime against fashion.

Since 2007, the American Psychological Association has commissioned an an-

nual nationwide survey to examine the state of stress across the United States and un-derstand its impact. The 2013 survey found that people continue to experience what they feel are unhealthy stress levels, with 42 percent of adult respondents reporting that their stress levels have increased over

the past fi ve years. In addition, 44 percent of survey respondents feel they aren’t do-ing enough to manage their stress, paint-ing a potentially troubling future for peo-ple who cannot fi nd better and healthier ways to manage their stress.The picture is none the rosier in Canada,

De-Stress With Some Meditation And Yoga Techniques

See RELAXATION, page 11

THE CHESHIRE HERALD, SEPTEMBER 25, 2014Ten

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However, pushups and station-ary pushups, called "plank" exer-cises, fi re up core muscles in the back and stomach. They also pro-mote shoulder and arm strength, eliminating the need for bicep curls and other arm exercises. If pushups are diffi cult for you, start out on your knees and work up to doing pushups on your toes. As you build strength, you will fi nd it easier to do pushups and notice your arms have added muscle and tone.

Lunges and squats: Lunges and squats target some of the largest muscles in your body, which are found in the legs and backside gluteus muscles. Lunges will also work the adductors and abductors of your inner and outer thighs. Not only do these exercises pro-mote strength training in major muscle groups, they require bal-

ance provided by engaging core muscles in the abdomen. Your heart rate will increase when these larger muscles are being used at the same time, which means you’re getting a cardiovas-cular workout at the same time as you strength train.

Rowing: Instead of spending 30 minutes on the elliptical ma-chine at the gym, use a rowing machine. In addition to the car-diovascular benefi ts that rowing provides, you will be working the muscles of the arms, back, shoul-ders, legs, and abdomen while you row. Rowing machines work more of the body than more tra-ditional cardiovascular machines. By including strength-training exercises in a workout and choos-ing activities that work the maxi-mum number of muscle groups at the same time, women will see a more profound weight loss.

breads with sweet potato or car-rots in the batter.

*Mix stewed tomatoes in with your broth soup base to make a vegetable or chicken soup even more nutritious.

*Opt for vegetables piled high atop a slice of pizza in lieu of meats or extra cheese.

*Divide your dinner plate into quadrants, fi lling half of the plate with vegetables, one quarter with meat and the remainder with a whole grain.

*Replace lettuce on a sandwich or burger with a fresh leaf of spin-ach. While you’re dressing your sandwich, add a slice of tomato, too.

*Substitute fresh vegetables and fruit slices for chips when serving dips and salsas. Kale chips are growing in popularity.

*Give children a cup of sliced grapes with their lunches as a re-freshing and healthy snack.

*Shred vegetables into a hearty "slaw" and top it with a vinai-

grette or a typical mayonnaise-based dressing.

*Blend other vegetables into your pasta sauce.

*Use vegetables instead of pasta in traditional dishes. Layer eggplant slices to make a lasa-gna. Or use a spiral slicer to slice zucchini or carrots when making homemade noodles.

*Fruit salad is often a refresh-ing snack or dessert. Having fruit already diced in a large bowl makes it more convenient to eat and possibly more enticing to children.

*Make a vegetable roll-up, fi ll-ing pizza dough with broccoli or spinach and shredded cheese.

*Mix together an avocado, 1/4 cup of cocoa powder and 1/4 cup honey to create a healthy alterna-tive to chocolate pudding.

*Use pureed vegetables to thicken cheese sauce for maca-roni and cheese recipes.

*Shred vegetables and add them to beaten eggs for omelets or scrambles.

your recovery time and reduce post-workout muscle soreness by bringing fresh oxygen and heal-ing nutrients to the parts of your body that may feel sore after a workout.

Don’t fi ght fi re with exer-cise—Some people are tempted to fi ght muscle soreness by put-ting their muscles back to work. But such an approach can lead to injury. When muscles are sore, they also experience a loss of strength, which makes them more susceptible to damage and injury.

Rather than fi ghting muscle sore-ness by challenging the muscles, give them a rest as they recover from soreness and fatigue.

Work muscle groups that are not experiencing soreness or avoid weight training in favor of cardiovascular exercise and stretching.

For many men and women, muscle soreness is an unfortunate side effect of any active lifestyle. But such active men and women can take various preventive mea-sures to reduce their likelihood of developing sore muscles after workouts.

Self-examination is often the fi rst step toward discovering the presence of breast cancer. The importance of self-exam-inations is immeasurable, and many women are taught from a very young age to conduct such inspections to protect themselves from breast cancer. Breast cancer that is detected early is very treatable, but the longer a person with breast cancer goes undiagnosed the less effective and the more dif-fi cult that treatment becomes. But even women who don’t fi nd anything during self-ex-aminations may want to ask their physicians to conduct the following tests designed to fi nd and diagnose breast cancer.

*Biopsy: A biopsy, which is the removal of cells or tissues so they can be viewed under a microscope by a pathologist to check for signs of cancer, may be conducted to determine if breast cancer is present. When a lump in the breast is found, doctors may remove a small piece of the lump to perform a biopsy. There are four types of biopsies. An excisional bi-opsy is the removal of an entire lump of tissue, while an inci-sional biopsy removes just part of a lump or a sample of tissue. A core biopsy removes tissue using a wide needle, whereas

a fi ne-needle aspiration, or FNA, biopsy uses a thin needle to re-move the tissue.

*Blood chemistry stud-ies: A blood chemistry study checks a blood sample to measure the amounts of certain sub-stances released into the blood by organs and tissues in the body. An unusual amount of a substance, whether that amount is higher or lower than normal, may be in-dicative of disease in the organ or tissue that makes it.

*Clinical breast exam: A clini-cal breast exam, or CBE, is an examination of the breast that is conducted by a doctor or another health professional. The person conducting the examination will carefully feel the breasts and un-der the arms for lumps or any-thing else that seems unusual.

*Magnetic resonance imaging test: Commonly referred to as an MRI or a nuclear magnetic reso-nance imaging, or NMRI, this procedure employs a magnet, ra-dio waves and a computer to pro-duce a series of detailed pictures of areas inside the body.

*Mammogram: A mammo-gram is an x-ray of the breast that can be used to check for breast cancer in women who have no signs or symptoms of the disease. Mammograms also may be used to check for breast cancer after

a lump or other sign or symp-tom of the disease has been found. According to the National Cancer Institute, a mammogram performed on a pregnant woman may

appear negative even if cancer is present. The NCI

also notes that mammograms miss roughly 20 percent of breast cancers that are present at the time of screening.

*Physical exam: Women should get a routine physi-cal examination of their bod-ies once a year. Physicians conducting such exams will check for general signs of health while also checking for signs of disease, including breast cancer. Breast cancer symptoms may include swell-ing and lumps on the breast or under the arms. During a rou-tine physical, a doctor also will request the patient provide a history of her health habits and past illnesses, and women with a family history of breast can-cer should make note of that history when discussing their own medical histories.

*Ultrasound exam: During an ultrasound exam, high-en-ergy sound waves are bounced off internal tissues or organs to make echoes, which form a picture of body tissues called a sonogram.

Diff erent Tests For Breast Cancer Don’t Fight Fatigue With Exercise

Substitute Fruits, Vegetables For Common Ingredients

Lunges, Squats, And Rowing Off er A Great Workout

continued from page 8



THE CHESHIRE HERALD, SEPTEMBER 25, 2014 Eleven

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to making hair look dull, dry and weighed down. People with thin hair may only want to apply con-ditioner to the ends so as not to make hair fl at and heavy. Many people need to experiment with conditioner to fi nd a routine that works.

More lather isn’t necessar-ily better—Contrary to popular belief, shampoos that generate mounds of rich lather are not nec-essarily better for your hair. Sul-fates are commonly used as lath-ering agents and may be the fi rst ingredients in many commercial-ly produced shampoos. Sulfates make water feel more wet and

spread cleaning ingredients from the shampoo more readily across the hair shaft. However, these same cleansers can dehydrate the sebaceous glands and strip the scalp of essential oils and natural moisture.

Many stylists recommend sulfate-free shampoos because they are more gentle on the hair. People who color their hair may fi nd a sulfate-free shampoo helps retain their hair color longer.

Brushing can be benefi -cial—While you may not need 100 strokes of the hair brush to achieve shiny hair, brushing hair gently each day can untangle the hair and help transfer oils from

the scalp down the hair shaft and throughout the hair. The key is not to brush too often or too vigor-ously. Look for a brush with long, plastic bristles that bend. A brush with a rubber base with vents is also good. Do not brush so hard that you scratch your scalp or tear out hair from the roots. The goal is to prevent breakage.

Many hair situations not only can be remedied at home, but a person can also consult with a stylist to develop a hair care rou-tine. People experiencing hair problems that are not easily fi xed should speak to dermatologists, as such problems may be symp-toms of medical issues.

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is removed and replaced with an artifi cial lens called an intraocu-lar lens, or IOL, to restore clear vision.

Quit smoking Smoking affects eyesight and

eye health. Research suggests that smoking increases a person’s chances of developing cataracts. The lenses of the eyes are mostly made up of arranged proteins, and sometimes these proteins stick together, breaking their careful

formation and affecting the trans-parency of the lens. Cigarette smoke can damage the proteins in the lenses, causing them to stick together more readily, increasing the chance that cataracts develop.

Protect the eyes Always wear sunglasses with

UV protection, particularly glass-es that block UVB rays, when spending time outdoors. Ultra-violet light from the sun may contribute to the development of cataracts. Remember, ultraviolet

rays can be present even when it is cloudy outdoors, so make it a point to don your sunglasses be-fore stepping outside.

Manage diabetes Although the reasons why are

still not fully understood, individ-uals with diabetes mellitus face a greater risk of developing cata-racts. That risk may be elevated by as much as 60 percent. When increased blood sugar enters the lenses of the eyes, sorbitol forms, and both this and fructose can

build up in the lenses. Increased sugar causes water to be absorbed inside the lens, resulting in swell-ing and increased cloudiness. By treating high blood-glucose lev-els, those with diabetes may be able to prevent cataracts

Improve the diet A healthy diet should be a

priority for everyone, including people at a greater risk for cata-racts. Eating foods high in anti-oxidants like beta-carotene, sele-nium and vitamins C and E may help prevent cataracts. That’s be-cause antioxidants help the body to fi ght free radicals, which can contribute to cataracts later in life. A 2000 article published in the American Journal of Clinical Nutrition highlighted two Har-vard University studies that noted the role of lutein and zeaxanthin in the development of cataracts. The studies noted that individuals

whose diets were high in lutein- and zeaxanthin-rich foods had a 19 to 22 percent lesser chance of developing age-related cataracts than those who do not incorpo-rate these foods into their diets in high quantities. Foods that are high in lutein and zeaxanthin in-clude green vegetables, such as spinach, broccoli, collard greens, kale, mustard greens and peppers, winter squash and eggs. Cataracts tend to be most noticeable when vision begins to grow cloudy. However, cataracts also can cause glares and halos; a myopic shift, in which a person who was once nearsighted becomes farsighted, and vice versa; drop in color vi-sion; lens discoloration; and poor night vision.

Those experiencing these symptoms should have an eye ex-amination to confi rm or rule out cataracts.

where data from the 2012 Cana-dian Community Health Survey revealed that nearly 23 percent of Canadians aged 15 and older reported that most days were "quite a bit or extremely stress-ful." While those fi gures marked a slight improvement from the previous year’s survey, it’s appar-ent that stress is still a consider-able concern for people through-out both the United States and Canada.

Though many people unfortu-nately regard stress as an inevi-table side effect of adulthood, it’s important that men, women and even children avoid characteriz-

ing stress as simply a byproduct of a diffi cult and/or successful life and career. Even momentary stress, often referred to as "acute stress," like the kind that appears when stuck in a traffi c jam, can have a potentially devastating impact on overall health. Accord-ing to the American Institute of Stress, acute stress causes an in-crease in heart rate and stronger contractions of the heart muscle, and some medical professionals have suggested there is a link be-tween repeated episodes of acute stress and heart attack.

Regular use of relaxation tech-niques to reduce stress can help to counteract the effects of long-

term stress, which the National Center for Complementary and Alternative Medicine notes can contribute to depression, diges-tive disorders, headaches, high blood pressure, and insomnia. While it’s always best for anyone, and especially those people with heart disease, epilepsy, certain psychiatric conditions or a histo-ry of abuse or trauma, to consult their health care provider before attempting to address their stress on their own, the following are two popular relaxation techniques that may help relieve stress in a healthy way.

MeditationThere are many types of medi-

tation, but in general people who meditate employ certain tech-niques when meditating. These techniques may include maintain-ing a specifi c posture or fi nding a quiet, distraction-free location to meditate. Many practitioners of meditation choose to recite a positive mantra that they re-peat throughout their session. While many people question the effectiveness of meditation, re-search has suggested that routine meditation sessions can alter the brain’s neural pathways and make a person more capable of combat-ting stress.

YogaYoga has grown increasingly

popular in recent years, and much of that can be traced to the multi-tude of health benefi ts that have been linked to this typically low-impact practice of the mind and body.

The NCCAM notes that studies have suggested yoga is effective at lowering heart rate and blood pressure and can even relieve anxiety and depression. Those are benefi cial side effects for suf-ferers of stress, which over time can contribute to high blood pres-sure and arrhythmia (abnormal heartbeat) and even cause people to worry too much about minor things or suspect bad things are about to happen.

Relaxation Techniques Can Help With Battle Against Stress

Diet And Personal Habit Changes Can Aid In The Prevention Of Cataracts

Many Hair Problems Can Be Handled At Homecontinued from page 5



THE CHESHIRE HERALD, SEPTEMBER 25, 2014Twelve

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sunlight exposure. In addition to sunlight exposure, many people get plenty of vitamin D from their diets, including foods such as fat-ty fi sh, fi sh liver oil and eggs that naturally contain vitamin D. But foods fortifi ed with vitamin D, such as milk, juices and breakfast cereals, also ensure many people get adequate amounts of vitamin D. For many people, the combi-nation of exposure to sunlight and diet is enough to produce strong bones and healthy teeth and re-duce risk for colorectal cancer. But people who are diagnosed with low levels of vitamin D can look to supplements to ensure they’re getting enough. Recom-mended daily intake guidelines vary depending on age, but those interested in learning these guide-lines can fi nd them on the Insti-tute of Medicine website at www.iom.edu.

Why study the connection between vitamin D and cancer?

While studies have previously linked higher levels of vitamin D with reduced risk of colorec-tal cancer, research is ongoing to determine if vitamin D plays a role in lowering a person’s risk of developing other types of cancers

Studies Indicate Some Cancers Rarer In Southern Statesas well. Driving this research are early studies that discovered inci-dence and death rates for certain cancers were lower among people living in southern latitudes than those living in northern latitudes. That’s a signifi cant distinction, as levels of sunlight exposure, which is a chief source of vitamin D, are relatively high in southern latitudes and considerably higher in such areas than in northern lati-

tudes. Studies are ongoing into this particular link and if vitamin D is, in fact, behind the lower cancer incidence and death rates. Another reason to study the con-nection is that experimental stud-ies conducted on cancer cells and tumors in mice found that vitamin D may play a role in slowing or preventing the development of cancer.

Does vitamin D defi nitively

lower risk for certain cancers? Though evidence has suggest-

ed a link between high vitamin D intake and lower risk of specifi c cancers, the NCI notes that, thus far, studies have been inconsis-tent. While numerous studies have concluded that vitamin D re-duces a person’s risk for colorec-tal cancer, even that widely ac-knowledged link remains open to debate. For example, a 2006

study published in the New Eng-land Journal of Medicine found that healthy women who took vi-tamin D and calcium supplements for an average of seven years did not have a reduced incidence of colorectal cancer, though some scientists questioned if that study was extensive enough to support its ultimate conclusion.

More information is available at www.cancer.gov.

Center have launched National Audiology Awareness Month this October. At Comprehensive Hearing Care Center, it has been our goal to provide complimenta-ry hearing screenings in our offi ce for adults. All adults should have a good hearing screening that is kept in their medical record with their PCP. If you have never had a hearing screenings, contact our offi ce today.

Comprehensive Hearing Care Center’s audiologists have a vari-ety of specialties to include, but not limited to:

*hearing screenings

*hearing evaluations *prescribing and fi tting hear-

ing aids and assistive listening devices

Comprehensive Hearing Care Center, located at 415 Highland Avenue, is dedicated to providing audiological care to Cheshire, CT and the surrounding communi-ties. We have over thirty years of experience working with children and adults who have hearing loss, tinnitus, hearing aids, and assis-tive listening devices. We offer a wide range of services to individ-uals who have been impacted by hearing problems to improve their quality of life, independence, and

comfort. Our staff cares about our patients and strives to provide the highest quality of services and personalized hearing solutions.

Hearing loss interferes with our ability to understand spoken communication and often causes frustration and stress. If you have trouble hearing, schedule an appointment with Dr. Shea or Dr. McChesney to evaluate your hearing and to discuss your hear-ing aid options. Today’s hearing aids enhance our patients’ lives and well-being, as well as the lives of their families, friends, and co-workers.

The best hearing aid for you de-

pends on your type and degree of hearing loss, your listening needs, and your lifestyle. Based on these considerations, our audiologists will advise you on which of the hearing aid styles and features are most appropriate for you.

If you have concerns about your hearing or the hearing of someone you care about, you aren’t alone. With the help of the experienced healthcare providers and staff of CHCC and today’s digital tech-nology, solving hearing problems is easier than ever.

It all begins with a phone call to schedule an appointment for a hearing test at (203) 272-4512.

Hearing Screenings, Evaluations Available At Comprehensive



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