HEALTH&WELLNESSSummer Edition

2010

FREE

www.HealthyinHR.com

BURN CALORIES BY ACCIDENT WITH 5 EXERCISESDISGUISED AS SUMMER FUN

SCARED OF SKEETERS?FACTS & FICTION OF DEFLECTING NATURE’S PESKIEST SUCKER

TO MEAT OR NOT TO MEAT …HEART-STOPPING NEWS ABOUTPROCESSED PROTEINS

S U M M E R 2 0 1 02

FOOD FOR THOUGHT

12FEELING LIKE YOUR DIET NEEDS SOME HELP? MAYBE IT’S TIME FOR SUPER FOODS!

4 LIFESTYLESBattling pesky mosquitoes may de-pend upon your natural chemistry.

8 TO THE RUBDigging deeper into the benefi ts of medical massage with massage therapist Erica Steele.

9 BREATHE EASYThe relationship between allergies and asthma is closer than you might think.

10 YOGA FOR INSOMNIAInstead of counting sheep, maybe it’s time for a few minutes of yoga.

14 DOCTOR’S ORDERSThink you and your doctor are on the same page about your health? Think again.

3

‘STEAKING’ A CLAIM ON HEART

HEALTH IS NOT A DIFFICULT PROCESS.

TO THE BEAT

HEALTH&WELLNESS

Not everyone likes to exercise. Luckily, there are plenty of ways

to burn calories this summer without going to the gym … or even knowing you’re exercising.6

WORK IT OUT

3w w w. H e a l t h y i n H R . c o m

To the BeatFighting Heart Disease is a Serious ProcessBy Amanda Dagnino

S ummertime is here and just about everybody is fi ring up the grill and enjoying time with family

and friends over a shared meal. As more and more of us watch our waistline, and more importantly, our health – choos-ing what slice of meat to indulge in is becoming a constant challenge.

Feeling like you can’t have a hearty steak this weekend while enjoying the company of friends? Well, don’t jump to conclusions so quickly. Information emerging from the Harvard School of Public Health is casting some doubt about the belief that red meat leads to heart disease.

Reviewing 20 studies, which included a total of 1.2 million subjects from 10 countries on four continents (North America, Europe, Australia and Asia), researchers have found that red meat may not be as unhealthy as originally be-lieved; however, processed meat products are.

“Although most dietary guide-lines recommend reducing meat consumption, prior individual studies have shown mixed results for relationships between meat consumption and cardiovascular diseases and diabetes,” said Re-nata Micha, a research fellow in the department of epidemiology at HSPH and lead author of the study. “Most prior studies also did not separately consider the health effects of eating unprocessed red versus processed meats.”

The researchers defi ned unprocessed red meat as any unprocessed meat from beef, lamb or pork, excluding poultry. Processed meat was defi ned as meat preserved by smoking, curing, salting or with the addition of chemical preserva-tives – examples include bacon, salami, sausages, hot dogs or processed deli or luncheon meats.

The results showed that, on average, daily servings of 50 grams (1.8 ounces) of processed meat (one to two slices of deli meats or one hot dog) was associ-ated with a 42 percent higher risk of de-veloping heart disease and a 19 percent higher risk of developing diabetes.

In contrast, eating unprocessed red meat was not associated with increased

risk of developing heart disease or diabetes.

“When we looked at average nutrients in unprocessed red and processed meats eaten in the United States, we found that they contained similar average amounts of saturated fat and

cholesterol. In contrast, processed meats contained, on average, four

times more sodium and 50 percent more nitrate preservatives,” Micha said. “This suggests that differences in salt and preservatives, rather than fats, might explain the higher risk of heart disease and diabetes seen with processed meats, but not with unprocessed red meats.”

Current efforts to update the United States government’s Dietary Guidelines for Ameri-cans, which are often a reference for other countries around the world, make these fi ndings particularly timely, the research-ers say. They recommend that dietary and policy efforts should especially focus on reducing intake of processed meat.

“To lower risk of heart attacks and diabetes, people

should consider which types of meats they are eating. Processed meats

such as bacon, salami, sausages, hot dogs and processed deli meats may be the most important to avoid,” Micha said. “Based on our fi ndings, eating one serv-ing per week or less would be associated with relatively small risk.”

Based on the fi ndings, researchers are now suggesting that the two types of meat, processed and unprocessed, be studied separately in the future.

This doesn’t necessarily mean that you should run out and grab the biggest slab of beef you can fi nd at the grocery store and head straight for the grill. But if you’re in good health, and don’t suffer from diabetes, opting for a steak during your next weekend barbecue isn’t as detrimental as once believed.

S U M M E R 2 0 1 04

LifestylesStaying Incognito When Hiding from MosquitoesBy Amanda Dagnino

A hhhh, summer – warm weather, beach time, water play, backyard barbecues and in many places,

the ever-present hum in our ears of mos-quitoes searching for an uncovered arm on which to feed. We’ve all fallen prey, whether on a camping trip to the Outer Banks or a hiking trip to the Blue Ridge or a walk around the block.

Almost as abundant as our faith-ful friends are the old wives tales, herbal remedies and urban myths that reveal the secret for repelling them. A hunting guide in Canada swears by eating garlic before he sets out on a tour while your auntie in Texas has long been a fan of Avon’s Skin So Soft. Garlic, vitamin B, lemon and eucalyptus oil, dryer sheets, Listerine – we’ve heard them all from one person or another. But do any of them actually work?

The truth is, when it comes to natural remedies, what works for some doesn’t work for others, and mosqui-toes themselves fi nd some people more appealing. If you’re under attack and joke with friends that it’s because you’re sweeter than they are, studies are fi nding it’s not that much of a stretch. But while researchers are busily trying to pinpoint which of the 300-400 smells emitted by the human body are attracting the pests, humans continue to be nature’s pincush-ion, providing the blood the female of the species requires to incubate her eggs.

Does ingesting garlic help our cause? Extra doses of vitamin B? According to the Centers for Disease Control, there is no scientifi c evidence to indicate that it does – a statement supported by the urban myth-debunking website snopes.com. With that said, it could be that either of the two interact with a particu-lar person’s chemistry in such a way that it alters that person’s desirability to the mosquito. With other people – it won’t help a bit. The same can be said for that box of Bounce dryer sheets you carry in your backpack while hiking and the mouthwash popularly thought to ward off the critters.

One British study did fi nd that euca-lyptus-based repellents are effective in a compound with a concentration of about 75 percent. The concentration in Lister-ine, however, is usually below 1 percent. For most of us, that means we’d literally have to bathe in the minty freshness to see results.

As much as we’d like to believe there is an alternative, tests continue to show that non-DEET repellents simply don’t offer the same level of protection for

the duration that DEET-based products do. Deep Woods Off (containing 23.8 percent DEET) won hands down in a New England Journal of Medicine Study that shows it protects for 302 minutes on average.

DEET may be the most effective active ingredient recommended by the Centers for Disease Control, but it also lists the odorless Picaridin, found in Cutter Ad-vanced among other brands, as a “long-lasting” deterrent. Two additional active ingredients are listed by the CDC as pro-viding “reasonably long-lasting” protec-tion, including IR3535 (found in Avon’s Skin So Soft Bug Guard Plus) and Oil of Lemon Eucalyptus. The highest-rated “natural” product available, Repel Lemon Eucalyptus Repellent, was found by

the New England study to work for 120.1 minutes, on average – not

bad for those who aren’t spend-ing long periods outdoors.

There are some easy rem-edies everyone can put into effect. If possible, avoid be-ing outdoors during dawn and dusk – the most active mosquito feeding time. And while not necessar-ily compatible with a heat

index of 105, covering up our arms and legs is still one

of the most effective measures.Of course, avoidance is the

best precaution of all. When asked what the best defense against mosqui-

toes is, one researcher chimed back with the best answer: December.

5w w w. H e a l t h y i n H R . c o m

Published byPilot Media Cos.

Phone 757.222.5350

Mail 150 W. Brambleton Ave.

Norfolk, VA 23510www.healthyinhr.com

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(757.222.5350)(editor@healthyinhr.com)

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(editor@nccoast.com)

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Hampton Roads Health & Wellness is a quarterly distributed throughout Hampton Roads in high-traffi c loca-tions including many doctors’ offi ces.

Entire contents, ad and graphic design and www.healthyinhr.com

copyright 2010 by Pilot Media Cos. Reproduction of any portion of this

publication or its website without the publisher’s written consent is strictly prohibited. Information found herein is as accurate as possible at press time but should be solely used as a guide. For more specifi c advice,

please consult your family physician.

Vol. 1, Issue #2Summer 2010HEALTH&WELLNESS

S U M M E R 2 0 1 06

Work it OutBeneath the SurfaceBurn Caloriesthis SummerWithout Trying

W hether it’s sighing in front of a treadmill or standing in the door-

way of your house wondering if you really feel like going to the gym, fi nding motivation to get started is the hardest part of any exercise. For most of us, once we get going the workout becomes gratifying and we want to keep it up … at least for a few months. Of course, you have to get going fi rst.

So what’s the best way to fi nd that motivation? You don’t go looking for it in the fi rst place. Instead, spend your summer outside playing on the beaches and waterways and putting off those grueling workouts until it’s time to make a New Year’s resolu-tion. Sound good? Great.

By the way, you just burned 2 calories reading this. Sure, it’s not much but burning calories by ac-cident can add up if you’re not care-ful. So don’t feel bad about blowing off the gym for a trip to the beach or a game of golf. Instead, have fun this summer knowing you’re prob-ably burning calories by doing what you wanted to do anyway.

WHAT: Kayaking

WHY: It’s a form of relaxation, a sport and an exercise all rolled, or shall we say rowed, into one. Kayaking is an ideal match for the marshes that surround the East Coast, offering partici-pants plenty of nooks and crannies to explore while also getting a great overall workout.

BENEFITS: While common sense tells us our upper body will get a great workout, including the upper back, biceps, shoulders, triceps and forearms, there’s much more beneath the sur-face. According to one fi tness guru, you literally become connected with the boat, building core strength as you rotate the torso to row and strengthening the leg muscles as you apply pres-sure with your feet to stabilize yourself. Need some motivation? According to the exercise calculator, a 165-pound person can burn up to 376 calories per hour by kayaking.

WHERE: You don’t have to take a kayak to Nyack to get away from it all. There’s some excellent kayaking right here. Earl Swift, author of “Journey on the James” and a man who has kayaked nearly every body of water in Hamp-ton Roads, recommends a number of places to paddle. Southern Branch of the Elizabeth River: “Not a lot of beautiful sights, but it sure is in-teresting. Industrial and gritty,” says Swift. The trip from Great Bridge to Norfolk’s Waterside takes you past derelict ships and half-sunk wrecks. Put in at Great Bridge Locks or near Harbor Park. The Lynnhaven River is a great place for beginners. “Shallow, safe and pretty,” says Swift. Put in just west of the Lesner Bridge.You can get a great workout on the Lafayette River and also see myriad wildlife. Put in at Knitting Mill Creek, East Haven Creek or Lakewood Park.

WHAT: Swimming

WHY: Because it’s fun – and let’s face it folks, we’re surrounded by more water than land in some parts of the East Coast. It is also an activity that can be undertaken at just about any age, from the young to the young at heart. It can be done on your own, with the family or in an organized aerobic class at a fi t-ness center and it’s a workout that easily travels with you.

BENEFITS: You don’t have to be swimming laps to give your body a good overall workout – in fact just frolicking in the surf or the pool can burn calories and build endurance. Swimming exer-cises just about the entire body, heart, muscles and lungs, while putting very little strain on joints. Moderate swim-ming can burn about 455 calories per hour for a 165-pound person.

WHERE: There’s a big ocean and a bay out there. And it’s free. There aren’t many tougher workouts than an ocean or bay swim. In Hampton Roads, you can swim well into October. Do make sure that you follow all safety precautions and never attempt to push yourself past your limits. If you choose the beach for a nice dip, make sure you observe the safety fl ags that are posted and always try to swim where there is a lifeguard on duty. YMCAs in all communities have pools, as do some of the rec centers in each city.

7w w w. H e a l t h y i n H R . c o m

WHAT: Hiking

WHY: Nothing beats a carefree walk through the forest on a warm summer day – especially if the end result is a riverbank calling you in for a cool refreshing dip. Hik-ing can be done at your own pace, resting often along the way or charging through for a higher level aerobic workout. And little gear is required. Some good walking shoes, a water bottle and perhaps a walking stick you can fi nd along the way and you’ve got a great opportunity to get the family moving in the right direction.

BENEFITS: Walking has long been con-sidered one of the best and most versatile aerobic exercises, providing overall body health. Aerobic exercise helps us shed excess pounds, prevent high blood pressure and hypertension and improves the symptoms of arthritis and back pain. In general, a good aerobic workout improves our overall mood by increasing the levels of serotonin in the body. A moderate 60-minute hike can burn 446 calories. There’s no excuse – now go take a hike!

WHERE: If you want to take a walk on the wild side, there’s tons of places in Hampton Roads. First Landing State Park in Virginia Beach has 19 miles of hiking trails. North-west River Park in Chesapeake has some great trails and you can stomp for miles in the Dismal Swamp in Suffolk. As far as city “hikes” go, the trail from Ghent to the downtown Norfolk waterfront is a great calorie burner. So is a hike around Portsmouth’s Olde Town or a brisk stroll down Virginia Beach’s boardwalk, especially at sunrise or sunset.

WHAT: Biking

WHY: It’s fun, it’s family friendly and it’s purposeful at the same time. While a ride around the block is nice, it is still considered a mode of transportation, making it one of the most functional exercises on the market today. Instead of taking the car down for playtime at the park, get that dusty bike out of the garage and see if you have still have the skills – after all, they say you never forget how.

BENEFITS: Biking is a superb low-impact overall workout with an emphasis on the lower body. Defi ne leg muscles and tone your hips and bottom while trimming up your mid-section from the cardio without putting excess stress on the joints. Like all aerobic exercise, biking can reduce the risk of heart disease, high blood pressure and cholesterol related issues. Plus, like others, the higher levels of serotonin just make us happier. For a 165-pound person, a leisurely bike ride burns about 297 calories per hour – and the rates rise from there depending on how vigorously you pedal.

WHERE: Hampton Roads is not the most “biker friendly” of places, but there are plenty of good rides. Try peddling the Norfolk waterfront from the Chrysler Mu-seum to Harbor Park. Avoid the traffi c by going via the Ghent Bridge, the Brambleton Underpass, cut through Freemason and pick up Town Point Park and cut through Waterside. Also, Back Bay National Wildlife Refuge and False Cape State Park, both in Sandbridge, are rugged, but rewarding rides.

WHAT: Golf

WHY: While golf provides a great chance to bond with friends and family, it also has some health benefi ts as well. It’s not recom-mended during the heat of a summer’s day, but the East’s beautiful spring and fall are ideal for spending a little time on the greens.

BENEFITS: The health benefi ts are often not noticed by those who enjoy the game. Of course the arms and upper body are toned with each swing but there are other benefi ts as well. Weight bearing exercises, such as golf, can help create long muscle mass, which in turn helps support a strong skeleton and prevents osteoporosis. The healthy dose of vitamin D from spend-ing a day in the sun isn’t so bad either. If a 165-pound person carries their bag, they can burn about 455 calories an hour – with a cart, the number drops to about 250, but that’s much more than you burn on the porch swing!

WHERE: Wherever you are, you’re prob-ably not more than a drive and a seven-iron from a golf course. The area offers every-thing from a 9-hole instructional course at City Park in Portsmouth and the 9-hole links course at Lamberts Point in Norfolk to 18-hole challenges like Bide-A-Wee in Portsmouth, Lake Wright in Virginia Beach, Norfolk’s Ocean View, Cahoon Plantation in Chesapeake and Sleepy Hole in Ports-mouth. That’s just a sampling. Look at this way, the more strokes, the more exercise you’re getting.

S U M M E R 2 0 1 088

Medical Massage Requires Special SkillsBy Erica Steele

To the Rub

People often forget about massage as a treatment for chronic/acute pain, post surgery, injuries from car accidents and similar conditions.

Medical massage is a specialized form of therapeutic massage that requires the practitioner to delve beyond Swedish relaxation. A medical massage therapist exam-ines the full health history of a patient and identifi es which treatments are advisable; the therapist may con-clude treatment with massage is not advisable at all. Often, the mark of a talented practitioner is someone who is not afraid to turn away a client if treatment is inadvisable. Massage is wonderful for many ailments, but there are times when massage is not healthy for the patient. Massage can be cumbersome for those who are nauseous or in acute pain such as from a car accident that’s occurred in the last 24 hours.

As a medical massage therapist over the last nine years, I have seen patients with a myriad of condi-tions. Plantar fasciitis, carpal tunnel, sciatica and low back strain are just a few conditions that venture across my table on a daily basis. People are amazed at how hands-on manual therapy can accelerate healing by 50 percent. In fact, I have treated some patients exclusively with manual therapy and gained dramatic results from pinched nerves, sprains, strains and pain.

Fortunately, not every massage therapist can hang his or her shingle as a medical massage therapist, as it requires training. Extensive training in anatomy and physiology is required with a thorough knowledge of the musculoskeletal system. The therapist must be well-versed in the muscles as well as ligaments and tendons in which they attach. Knowing this informa-tion can troubleshoot problems and facilitate a thor-ough treatment.

Pathological conditions should also be noted and a vast knowledge of treatment protocols should be adopted. Not every technique is advisable for some and the practitioner must have intuitive abilities to decipher which techniques are well-received by the patients. Cancer patients who have received a mastec-tomy, for instance, require lighter pressures to ensure

lymph edema preven-tion by technique; however, if the patient uses massage frequent-ly and feels comfort-able with a deeper pressure, it could be advisable. Of course, every person and situ-ation is ever-changing. There is no one-size-fi ts-all approach to care.

Effective pre-consultation procedures can easily eliminate mishaps. The more information gathered from the patient, the better. From the patient perspec-tive, the more information given, the more effort-less the treatment is for the therapist. Writing down pertinent information can be a vital process in captur-ing data for the practitioner. Recording data like when you experience pain at night, when you fi rst wake up or after certain activities – can help the therapist great-ly. Detailed information about areas and types of pain including spasm, radiation, stiffness, weakness and sharpness, can give the therapist data to create a well-rounded treatment plan. Giving the therapist compre-hensive information about your health both past and present is necessary to select a treatment protocol.

The powerful effects of massage have changed my life and I am dedicated to the study of this ancient healing art. Hippocrates, the father of western medi-cine, often spoke about anointing and rubbing the body. Early surgeons used massage in a post-operative setting. In an age of so much technology, it is nice to know we still believe in the power of this art. With this noninvasive approach, healing can be attained safely and effectively as long as the practitioner has the right skills.

Visit ncbtmb.org/consumers_fi nd_practitioner.php to fi nd a practitioner in your area.

A nationally certifi ed massage therapist for nearly nine years, Erica Steele owns a holistic wellness center

in Virginia Beach called Essential Wellness (www.vabeachwellness.com).

9w w w. H e a l t h y i n H R . c o m

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Breathe EasyHow are Asthma and Allergies Different? By Dr. Fletcher N. Pierce

Do you suffer from allergies? If so, did you know that asthma and allergies are related? They both involve the body’s reaction to foreign substances like smoke, pollen or dust. Someone with allergies may experience the seasonal itchy, watery eyes of hay fever, hives from eating nuts, or itchy skin

from a laundry detergent. Asthma, on the other hand, is a chronic disease of the

lungs that takes the immune system’s response one step further. Three main components distinguish asthma. When the body responds to a trigger, muscles in the chest tighten, infl ammation occurs inside the lungs, and the body begins mucus production. All result in restricted airfl ow.

Not everyone with allergies has asthma, but allergies can play a role with asthma. An allergen, or substance that causes an allergic reaction, could be a trigger for an asthma attack. Other triggers for asthma could be illness, perfumes or chemi-cals, cold air and high humidity.

About 50 million Americans have allergies, and another 15 million suffer from asthma.

Indications of asthma in the very young include more than two cases of pneumonia or bronchitis per year, indicating a tendency for respiratory infl ammation. Other clues include wheezing, shortness of breath, easy fatigability and inability to keep up with other kids on the playground. A persistent cough that responds to albuterol, a medicine used to open airways, is also evidence of asthma.

Allergies can also show themselves as “allergic shiners” or dark circles under the eyes, runny nose, lack of fever or chills but chest tightness, persistent nasal drip, itchy eyes, headaches and fatigue. Symptoms that persist for longer than two to three weeks and don’t respond to over-the-counter allergy medications may warrant a visit to your doctor.

Once asthma has been diagnosed, it’s a matter of taking the right medicines at the right time.

Asthma rarely occurs without warning. Early warning signs may be different for everyone, but noticing your signs could help you avoid a serious episode. Warning signs can include faster breathing, increased coughing, fatigue, diffi culty sleep-ing, wheezing, chest tightness and drop in peak fl ows.

If you experience the following symptoms, you need to call your doctor or seek emergency care: diffi culty talking; lips or fi ngernails turn blue or gray; very fast heart rate; anxiety/irrita-bility due to limited breathing ability.

Cont. on page 11

S U M M E R 2 0 1 010

YogaSweet Dreams: Yoga for Insomnia Relief

Sleep is that golden chain that ties health and our bodies together.

– Thomas Dekker

Thirty to 40 percent of adults say they have some symptoms of insomnia within a given year,

and 10 to 15 percent of adults say they have chronic insomnia, according to the National Center of Sleep Disorders Research and the National Institutes of Health.

Yoga is an effective, natural tech-nique for the treatment of insomnia. The practice of yogic breathing exer-cises, called pranayama; yoga postures, known as asana; and practices like direct observation, body awareness and meditation, all offer natural relief from sleepless nights.

Chronic stress is frequently a fac-tor in sleeplessness. When the nervous system is aroused, the body produces stress hormones, such as cortisol. Nu-merous studies have shown that yoga is effective in lowering high levels of cortisol. It decreases the activity of the sympathetic nervous system, the “fight or flight” response, and activates the parasympathetic nervous system, the “rest and digest” response. In this way, yoga can induce a state of calm that promotes a good night’s sleep.

An active yoga practice early in the day promotes the release of tension. A calming yoga practice in the evening, a few hours before bedtime, promotes relaxation and sleep. Restorative yoga is particularly effective, as it allows the body to relax deeply, both physically and mentally, and is an excellent pre-lude to a restful night. Forward-bend-ing yoga postures, in general, reduce tension, calm the mind and allow us to turn our senses inward. If you have osteoporosis or low back pain, seek

qualified assistance before attempting forward-bending postures. A well-trained yoga instructor will offer safe modifications of the poses to accom-modate your particular condition.

The complete, or deep, three-part yoga breath known as dirgha breath, relaxes the body and mind and teaches proper diaphragmatic breathing. Begin by lying down and placing one hand just below your navel and the other hand on the upper chest touching collar bones. As you inhale, draw the breath deep into the lungs allowing the lower belly to expand with air. Feel your hand on the lower abdo-men rise. Allow the ribs to expand outward. Bring the breath all the way up, the collar bones will rise slightly. Exhale from the top down, allowing the collar bones to release, ribs move inward and the navel contracts inward toward the spine at the end of the exhale. Repeat and gradually allow the three-part breath to become one long smooth inhale and exhale. Count your inhale and exhale. Gradually begin to extend the exhale. If you inhale to the count of four, then exhale to the count of six. The deep, even breathing stimulates the parasympathetic nervous system, responsible for relaxation. This is an excellent technique to practice to facilitate falling asleep when going to bed or if you wake up in the middle of the night.

Observing the breath is a simple method of meditation and calms the mind. Gently close your eyes and ob-serve your breath. Don’t try to change the breath, just observe the flow of air in and out of the nostrils. Listen to

the sound of the breath. Observe the sensation of the breath moving in and out through the nostrils. Notice if the inhale and exhale are equally smooth and even. If you find your mind wan-dering, simply visualize pushing the thoughts away and bring your attention back to your breath. If you find your mind going in all directions, you are not alone; this is typical. Developing concentration requires practice. Your practice will eventually reward you with calm, relaxed presence and deep, healing sleep.

Before beginning to practice yoga consult with your health care provider. Seek the guidance of a knowledgeable yoga instructor and discuss any condi-tions or concerns. He or she will be happy to guide you to a safe and relax-ing practice.

Cheryl LeClair is a yoga and iRest yoga nidra instructor.

windroseyoga.com

By Cheryl LeClair

11w w w. H e a l t h y i n H R . c o m

Cat PCat Pose or ose or MarjaryasanaMarjaryasanaKneel with the knees in line with the hips. The wrists, elbows and shoulders

are perpendicular to the fl oor in tabletop position. Fingers should be spread and pointed forward. Keep the back straight as you

inhale. As you exhale draw the navel toward the spine and arching the back up and release the head toward the fl oor. Tuck the pelvis.Caution: Use caution with this pose if you have a neck injury. Keep the head in line with the torso.

Cow Pose or Bitilasana Cow Pose or Bitilasana Kneel with knees in line with the hips. The wrists, elbows and shoul-

ders are perpendicular to the fl oor in tabletop position. Fingers should be spread and pointed forward. As you inhale, lift your sitting bones and chest toward the ceiling and allow your belly to move toward the fl oor. Lift your head and look forward. Caution: Use caution with this pose if you have a neck injury. Keep the head in line with the torso.

It’s best to take fast action to stem a full-blown asthma attack. At the earliest warning signs of an asthma episode, taking rescue medicines can actually avoid an episode altogether. For example, if hair spray is a trigger and you come into contact with it, even before feeling the effects, it’s wise to treat with a rescue medicine. This may avoid the spasm in the lungs associated with an attack. If left untreated, asthma can result in scarring of the tender lung tissue, which can cause permanent dif-fi culty breathing.

Dust mites, microscopic creatures that live in bed-ding and stuffed furniture, are among the most common triggers. Tobacco smoke and other pollutants can make symptoms of asthma worse.

Indoor mold can cause a reaction. Take care to keep your home well ventilated. High pollen counts can con-tribute to asthma. If you are allergic, keep your windows closed and air conditioner on.

Dr. Fletcher N. Pierce is a pulmonologist with Sentara Medical Group and

the director of Sentara CarePlex Hospital’s sleep lab.

Cont. from page 9

12

It’s a Bird … It’s a Plane … It’s Super Foods!

SWIMMING UPSTREAM: Salmon is the leader hands down when it comes to heart-healthy omega 3 fatty acids, which reduce the risk of heart disease, cancer, Alzheimer’s, stroke, diabetes, arthritis and more. Many medical professionals are also touting the benefi ts of fi sh on our mental health, noting a decrease in depression. With more than 10 years of medical studies supporting the claim, the American Heart Association recommends at least two servings of fi sh high in omega 3’s a week, which can also include salmon, mackerel, sardines and albacore tuna.

GREEN WITH ENVY: There’s no reason to wait until St. Patrick’s Day to enjoy a refreshing green beverage. Chock full of antioxidants, a warm cup of green tea is thought to

stave off cancer and heart disease while also contributing to lower cholesterol, fat

burning, diabetes prevention and a reduction in dementia

and Alzheimer’s Disease. An added benefi t

appreciated for years by many Eastern

countries, is that a warm

beverage does wonders for our digestive process. Cheers!

EAT YOUR GREENS: Mom may have been on to something! Our green veggies, including broccoli, kale, collards, spinach, green beans and others, are packed with vitamins A and C, iron, calcium, magnesium, beta carotene and fi ber which can help control cancer, reduce heart disease and stroke risk and help prevent osteoporosis, among other things. While high in fi ber, the vegetables are low in calories, making them an ideal heart healthy way to fi ll up, while maintaining your fi gure.

SOME OATMEAL A DAY KEEPS THE DOCTOR AWAY: With the new evolution of

pre-packaged, individual servings of fl avored oatmeal on the market, nobody can claim it’s a nuisance to eat anymore – and oats have

been shown time and time again to lower cholesterol and blood pressure. New

research shows it may also be instrumental in

lowering the risk of colon cancer. Grab a bowl, a single-serving package

and be thankful that you live in the microwave

generation.

Like the humans that ingest them, not all foods are created equal. Some foods on the grocery store shelves simply fill the belly and satisfy the palate, where others provide more nutritional benefits to our bodies. Some, however, stand out above the rest. So called “Super Foods” are said to not just provide our daily essential vitamins and minerals, but actually help our heart health, cholesterol levels and overall well-being. And while there are plenty to choose from – we’ve picked a few of our favorites to share.

S U M M E R 2 0 1 014

Doctor’s OrdersAre You andYour Doctor onthe Same Page?

W hen it comes to discuss-ing your health, does your physician think you’re doing

as well at maintaining your health as you think you are? Probably not, according to a new survey conducted by StrategyOne, the Cleveland Clinic and Ochsner Health System.

While about a third of patients sur-veyed gave themselves grades of “A” on managing their personal health, eating well, exercising regularly, managing stress and getting preventative screenings, the majority of health care providers gave Americans a grade of “C” or lower on all points, according to the survey of more than 2,000 Americans age 18 and older and more than 1,200 doctors, nurses, pharmacists and dieticians.

What’s more, 70 percent of those sur-veyed admitted to avoiding their doctors at some point, even though 95 percent recognize the importance of regular doc-tor visits. And while 70 percent of pro-viders say their patients only come to see them when they’re sick, only 38 percent of Americans say this is true.

“Healthy living is not easy and can be overwhelming at times,” said Olympic fi gure skating champion Michelle Kwan,

who has teamed up with fellow Olympic champion Scott Hamilton, GE, Och-sner Health and the Cleveland Clinic to educate Americans on how to take simple daily steps to improve their health, and their communication with their doc-tors. “We learned there are times when Americans would rather clean their house than take care of their health, and with my hectic schedule, I can totally relate. You have to work to improve your health – it’s not something that gets better overnight.”

“It’s crucial for people to take own-ership of their health if they want to maintain it,” said Dr. Joseph Bisordi, chief medical offi cer of Ochsner in New Orleans. “This is not just a question of motivation; we’re seeing a signifi cant doc-tor-patient communication gap. Health care professionals are eager to help people achieve better health.”

So how can we improve our health and communication with physicians? GE’s “healthymagination: Year of Better Health for More People” initiative aims to help. Visit healthymagination.com for advice on questions such as:

• What questions to ask your doctor about your overall health and specifi c medical conditions that might con-

cern you. Developed with WebMD, the Better Health Conversation asks you a series of questions about your health status and generates suggested discussion points to cover with your doctor.

• A free mobile application for iPhones or Androids that suggests easy-to-do activities to improve your health in surprising, imaginative ways.

• An interactive tool that allows you to share health news, features and blogs with others on a variety of sites.

• Interactive data, graphically presented allows you to apply the data and learn about health issues like the major health issues facing Americans and conditions frequently experienced by people with health profi les similar to yours.

“Unfortunately the survey showed most Americans are avoiding the one per-son who could help them live healthier,” said Bisordi. “It’s time for Americans to have a more collaborative relationship with their health care providers, and we believe that improving your knowledge of good health is the best way to start.”

Courtesy of ARAcontent

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