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Health & Wellness u The Independent u Sunday, Feb. 17, 2019 1

The Right Foods can Fight Inflammation

The human body and its immune system excels at fighting foreign invaders like bacteria and viruses. Signaling chem-icals called interleukins tell cells whether they are needed to fight illness or they should wait in the wings. While these immune defenders are doing their jobs, soreness, fatigue and swelling can occur - the natural side effects of an im-mune system response - but will soon dissipate. However, many people deal with immune systems that are consistently revved up, even when no invad-ers are present. This is the problem with many chronic

diseases and immune system dysfunction. Unfortunately, the inflammation that is a hallmark of immune defense becomes a daily problem that may result in chronic pain and other complications. What many people may not re-alize is that the foods that they are putting into their bod-ies may exacerbate inflammatory responses, while others may help keep inflammation at bay. People with rheumatoid arthritis, Crohn’s disease, Hashimoto’s, and other chronic illnesses may find that turning to the right diet can tame inflammation and other symptoms. Recently, many health experts, including Dr. Barry Sears, founder of the Inflammation and Research Foundation and author of the “Zone Diet,” and Dr. Andrew Weil, who offers the Anti-Inflammatory Food Pyramid, have begun to tout certain foods that are pur-ported to reduce inflammatory response over an extended period of time. As beneficial as some foods can be, it’s important to note that individuals are unique and certain foods may produce a particular response in some but not in others. Systematically isolating certain foods can help paint a pic-ture of foods that can be problematic. But generally speak-ing, refined carbohydrates, sugar-sweetened beverages, fried foods, and processed meats may increase inflam-mation, advises Harvard Health Publishing. Conversely, certain foods and beverages that have been identified as reducing inflammation for many people. These include:

v tomatoesv olive oilv green leafy vegetables and cruciferous vegetablesv nuts, like almonds and walnutsv fatty fishv berriesv avocadosv green teav peppersv grapesv turmericv dark chocolate Including these foods in one’s daily diet may help to relieve the pain, bloating and fatigue associated with inflammation. It is important to speak with a doctor before mak-ing any dietary changes. Discuss any inflamma-tion issues you have been having and which foods might help. Generally speaking, a diet full of diverse, antioxidant-rich foods can provide relief for those with various levels of inflammation. LP193750

Safe Senior Dating For seniors, being alone can escalate feelings of iso-lation. As men and women age, their social circles may begin to shrink. The health resource Aging Care says 43 percent of seniors have a persistent sense of loneliness. For many, dating is helping them find renewed compan-ionship, self-confidence and vigor. Despite the rush that one may feel when beginning a new relationship, it is im-portant to put safety first. One of the key considerations is disease prevention. Statistics from the Centers for Disease Control and Prevention show that, between 2000 and 2008, there was a 45 percent increase in reported sexu-ally transmitted diseases in Americans over the age of 40. Online dating may make seniors vulnerable to STDs. Furthermore, many STDs go unrecognized and thusly untreated in the senior community because they’re sim-ply not expected. Education can help keep seniors safe. Doctors can inquire about sexual activity as they would with other age groups. Seniors themselves should always practice protected intimacy and get refresher courses on “safe sex” education. LP193762

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Nighttime Snacking Best Bets Calorie-conscious individuals may wonder if eating at night or after a certain time can derail their diets and fitness regimens. The jury is still out on whether eating at night can pack on the pounds or not, with various health recommendations contradicting one another. However, if one does choose to snack at night, there may be a smart way to do so.The U.S. Department of Agriculture’s Weight Control Information Network says that a calorie is a calorie no matter when it is consumed. That means it doesn’t matter if calo-ries are consumed in the morning, afternoon or evening. It is how many are consumed and the amount of physical activity individuals perform that will affect their weights. Conversely, the Academy of Nutrition and Dietetics says they’re not sure if a calorie is a calorie no matter when it is consumed. Their research and data from the University of Pennsylvania School of Medicine’s Center for Weight and Eating Disorders indicates that when food is consumed late at night the body is more likely to store those calories as fat and gain weight rather than burn it off as energy. Certain animal studies show that food is processed differently depending on the time of day it was consumed. But what is a person to do when hunger pangs hit at night and one fears that their rum-bling stomach may interrupt their sleep? According to the nutrition and fitness experts at MyFitnessPal, powered by Under Armour, stick to a snack that is between 100 and 200 calories. Choose a food that is high in protein, fiber or healthy fats, which will be more likely to keep a person satiated throughout the night. Apples and peanut butter, string cheese and fruit, or whole grain crackers and Greek yogurt can be healthy, satisfying nighttime snacks. Avoid sugary, calorie-dense foods, which may be hard to digest and can compro-mise sleep quality. More studies may be necessary to determine the relationship between body weight and snacking at night. In the meantime, nighttime snackers should choose healthy foods when reaching for a late night bite to eat. HM191579

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?Questions to Ask When Your

Doctor Prescribes a neW Medicine

Though few people may want to take medicine each day, prescription drugs prolong lives and help people manage conditions that might otherwise make it difficult to live life to the fullest. A 2017 survey from Consumer Reports found that 55 percent of people living in the United States take a prescrip-tion medicine. The survey also found that those who take prescription drugs use an average of four such medications. That figure might alarm some people, especially aging men and women whose bodies might be more susceptible to conditions that are often treated with medication. There’s no denying that prescription drugs can save lives. But men and women have a right to explore their options when doctors prescribe them medications, and asking the right questions when doctors suggest medication can help men and women decide if prescription medicine is their best option. To help men and women make the best decisions regard-ing their healthcare, the National Institute on Aging ad-vises people to ask their physicians these questions when being prescribed a new medicine.– What is the name of the medicine, and why am I taking it?– Which medical condition does this medicine treat?– How many times a day should I take the medicine, and at what times should I take it?– If the prescription instructions say the medicine must be taken “four times a day,” does that mean four times in 24 hours or four times during the daytime?– How much medicine should I take?

– Should I take the medicine on its own or with food? Should I avoid certain foods and beverages when taking this medicine?– How long will it take this medicine to work?– Will this medicine cause problems if I am taking other medicines?– Can I safely operate a motor vehicle while taking this medication?– What does “as needed” mean?– When should I stop taking the medicine?– What should I do if I forget to take my medicine?– Can I expect any side effects? What should I do if I have a problem?– Will I need a refill, and how do I arrange that? When discussing medications with a physician, it’s im-perative that men and women be forthcoming about any other medicines they might be taking under the guidance of other doctors. In addition, men and women should tell their physicians about any over-the-counter medicines or vitamins and supplements they are taking. Sharing such information can prevent potentially serious complications from arising. Medicine saves lives every day. Smart patients can help medicine do its job by learning about their medications and discussing them openly and honestly with their phy-sicians. LP193757

How to Sanitize a Mobile Phone

The most germ-addled item in your home may not be the toilet or the kitchen sponge. Mobile phones pick up bacte-ria wherever they go. In addition, users touch their phones an average of 47 times a day according to the national av-erage determined by a Deloitte research survey, introduc-ing new contaminants to the device each time they do so.

Researchers at the University of Arizona found that cell phones carry 10 times more bacteria than many toilet seats, and there may be as many as 17,000 bacterial gene copies on the average high-schooler’s phone. While cell phone safety often focuses on protecting data, smartphone users also should consider keeping their phones clean to remove the potentially harmful microbes that accumulate on phones every day. Avoid excess moisture when cleaning cell phones, advis-es the home and lifestyle experts at The Spruce as mois-ture can damage internal components. Most cell phone screens have an oleophobic coating that repels oils from hands and fingers. Harsh cleansers or abrasive materials on the glass can prematurely remove this coating and/or scratch the surface. While you clean at your own risk, many tech experts suggest a spray mixture of distilled water and isopropyl al-cohol applied to a microfiber cloth to remove surface con-taminants. Don’t directly wet the phone. There also are pre-packaged cleansers sold for electronics usage. Invest in an antimicrobial cover to provide an added layer of pro-tection for the phone. Other ways to keep a phone clean are to wash your hands before use and to try to keep the phone away from ar-eas that may be vulnerable to germs, such as bathrooms. TF192686

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The Importance of Knowing Your Family Medical History

When visiting a physician for the first time, patients may notice an extensive sec-

tion on family history on one of the requi-site forms they fill out before meeting the doctor. Though it can be hard to remember family members’ conditions, doctors have good reason to ask about their patients’ family’s medical histories. Family medical histories can be vital to one’s own health care. The National Center for Biotechnology Information states that family history might be one of the stron-gest influences on a person’s risk for de-veloping cancer, heart disease, stroke, dia-betes, and more. While you cannot modify your genetic makeup, knowing your fami-ly’s medical history can help you take the steps necessary to protect yourself. Family history reports can serve as warn-ing signs for illnesses. These clues can help doctors prescribe certain screening tests at earlier ages to catch potential diseases when they are most treatable. For example, the U.S. National Library of Medicine says that healthcare professionals may recommend more frequent screenings (such as mam-mography or colonoscopy) and screening at an earlier age for people at an increased risk of certain cancers. Doctors may recommend biannual checkups to stay apprised of any changes in health that may signal a risk. A thorough health care professional will record your family medical history and ask you to update it routinely in an effort to ensure you get the best, most effective care possi-ble. You can help the process by having the information needed at the ready. The Centers for Disease Control and Prevention suggests the following.· Talk to family. Make a list of close family members and discuss any conditions or issues they might have had and at what ages.· Learn about chronic diseases. Speak to your relatives about chronic diseases like dia-betes or high blood pressure, being sure to ask how severe such issues were and if any required hospitalization.· Plot your ancestry. Learn about your ancestry and if any medical issues are more com-

mon among people who share that ancestry.· Record everything you learn. Keep the informa-tion where it can be easi-ly accessed and updated. For example, My Family Health Portrait is a free web-based tool to organize family health information and share it with doctors. Family history plays a key role in how doctors will ap-proach patients’ treatment and preventive care. LP193759


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How Certain Nutrients Affect Your Body The effects of proper nutrition on the body are profound. When paired with rou-tine exercise, a diet that’s rich in nutrients can lay the foundation for a long, healthy life. Many people are aware that their bodies need nutrients like protein and car-bohydrates every day, but they may not know just what these and other important nutrients do for their bodies.Proteins The online medical resource WebMD notes that the body uses protein to build and repair tissues. An important component of every cell in the body, protein provides the body with amino acids that help cells in the body perform various functions. Breastcancer.org notes that proteins help the body create hormones and enzymes and keep the immune system healthy. A diet that’s low in protein may make people more susceptible to illness and result in longer recovery times.Carbohydrates The Cleveland Clinic notes that carbohydrates, or “carbs,” are the body’s main source of energy. Carbs are found in most foods, but not all carbs are the same. Foods that contain complex carbohydrates, which include quinoa and oatmeal, are loaded with fiber. It takes awhile for the body to break that fiber down, helping people feel full and stabilizing their blood sugar levels. Simple carbohydrates, which include processed foods such as sugar-sweetened beverages and dairy desserts, are quickly digested, which raises blood sugar levels and contributes to feelings of inflammation.Water The body is about 60 percent water, which performs a host of important functions. Water aids in digestion, absorption of nutrients and circulation, and also facilitates the transportation of nutrients through the body. Water also helps the body get rid of waste. WebMD notes that water also helps to energize muscles, which might suffer from fatigue if the body’s fluid balance is not maintained. Water also helps the body maintain a healthy temperature. People consume protein, carbs and water every day. And while they might not know it, people who continue to do so are helping their bodies perform essential functions that dramatically improve their health. TF193800

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How to Improve Circulation The human body is a complex, efficient machine. One highly important component of that machine is the circulatory system, which sends blood, oxygen and nutrients through-out the body. In perfectly healthy bodies, blood, oxygen and nutrients circulate throughout the body without issue. However, several conditions, including obesity and diabetes, can contrib-ute to poor circulation, which is not a standalone condition but rather a byproduct of another serious health issue. According to the health information site Healthline, when the circulatory system is not working at optimal capacity, people may experience tingling, numbness and throbbing or stinging pain in the limbs. Pain and muscle cramps also may result from poor circulation, the symptoms of which vary depending on the causes. For example, someone whose circulation issues are a result of peripheral artery disease may expe-rience different symptoms than someone whose circulation has been compromised by diabetes. Because issues affecting the circulatory system are complex, it’s important for men and women to learn how to address such issues if they suspect their systems have been compromised.i Visit your physician. Poor circulation results from various health issues, so people who think they are dealing with poor circulation should not try to address the issue on their own. Rather, the best way to improve circulation is to visit a physician the moment you note a symptom. Doctors will confirm if patients are experiencing circulation issues and diagnose what’s causing those issues. Doctors also will work with their patients to devise a course of treatment for the issue that’s causing their poor circulation.i If necessary, lose weight and keep it off. Obesity is one of the conditions that can

contribute to poor circula-tion. So many people who are diagnosed with poor circulation may be advised to lose weight and keep the weight off once it’s been lost. A 2009 study pub-lished in the International Journal of Cardiology found that losing weight helped obese women im-prove their circulation. A healthy diet that includes fish like salmon that is high

in omega-3 fatty acids, which have been shown to improve circulation, can help people lose weight and maintain healthy weights going forward.i Consider yoga. A 2014 review of an assortment of peer-reviewed studies found that yoga can have a positive impact on risk factors for cardiovascular disease. A low-impact exercise, yoga can compress and decompress veins, potentially improving circulation. It takes time to master yoga positions, but even beginners who cannot fully perform poses during a yoga regimen can benefit from doing the exercises to the best of their abilities. Poor circulation is a byproduct of various conditions. Once a condition has been diag-nosed, patients can help themselves by taking various steps to improve their circulation. HM191589

Did You Know? Brief breaks during the work day can dramatically improve one’s ability to focus on a task. A 2011 study published in the journal Cognition found that brief mental breaks can improve focus on a prolonged task. The study’s authors tested participants’ ability to focus on a repetitive computerized task for 50 minutes under various conditions. The control group performed the task without breaks or diversions. The switch group and non-switch group memorized four digits before performing the task and were directed to respond if they saw one of the digits on the screen while performing the task. The switch group was the only group to be presented with the digits twice during the experiment, and both groups were tested on their memory of the digits at the end of the task. Most participants’ performance declined considerably over the course of the 50-minute task. However, the performance of those in the switch group did not decline at all, as the two brief breaks to respond to the digits allowed them to maintain their focus throughout the experiment. The researchers behind the study concluded that the switch group’s per-formance was steady because the brain is built to detect and respond to change, and its performance will actually suffer if it must maintain prolonged attention on a single task without taking a break. Professionals with a lot on their plates may see their performance improve by taking frequent mental breaks throughout the workday. HM191594


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