Focus On Health

Focus On Health• Dental Health

• Family Fitness

• Back to School

• Vision Care

and more

A SUPPLEMENT TO TIMES BEACON RECORD

NEWSPAPERS AUGUST 14, 2014

PAGE S2 • FOCUS ON HEALTH • AUGUST 14, 2014

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AUGUST 14, 2014 • FOCUS ON HEALTH • PAGE S3

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Focus on Health

What’s inside…

TIMES BEacon rEcord nEWSPaPErSPUBLISHER Leah S. Dunaief

GENERAL MANAGER Johness Kuisel

EXECUTIVE EDITOR Rachel Shapiro

EDITOR Layla Ferrante

ADVERTISING DIRECTOR Kathryn Mandracchia

ART/PRODUCTION DIRECTOR David R. Leaman

ART AND PRODUCTIONJanet FortunaBeth Heller MasonWendy Mercier

INTERNET STRATEGY DIRECTOR Rob Alfano

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Times Beacon record newspapers are published every Thursday. Address: PO Box 707, Setauket, NY 11733. Telephone: 631–751–7744. Email address: [email protected]; fax: 631–751–4165; website: northshoreoflongisland.com. Entire contents copyright 2014.

4 . . . . . . . . . . Creating a healthier lunch bag

4 . . . . . . . . . . Helping children adapt to eyeglasses

5 . . . . . . . . . . . How to ease your dental fears and anxiety

6 . . . . . . . . . . . Contact lens care is vital for your health

8 . . . . . . . . . . . Taking a daily breather provides positive benefits for women

9 . . . . . . . . . . . Battling fall allergies

10 . . . . . . . . . What triggers migraines?

11 . . . . . . . . . Making the morning rush to school less hectic

11 . . . . . . . . . Awareness and prevention of Lyme disease

13 . . . . . . . . . . How to prevent muscle soreness after exercising

14 . . . . . . . . . Are your kids at risk for a growing health problem?

14 . . . . . . . . . CrossFit combines training methods

15 . . . . . . . . . Figuring out the right time for braces


Focus on Health

Lunch bags and back to school go hand in hand. As you gear up for the start of the new school year, it’s

the perfect time to stock the pantry with healthy sack lunch options and after-school snacks, too.

While schools across the nation are adopting new U.S. Department of Agricul-ture standards to increase children’s access to healthy food, parents who pack lunch at home can take similar steps to reinvent the traditional bag lunch into a more nutritious and fun lunch that children will enjoy.

But weighing the nutritional value of different foods at the grocery store can be confusing and time-consuming.

Many food retailers are providing tools, such as the NuVal Nutritional Scoring System, which uses a scale of 1 to 100 to depict nutritional values at a glance, to help make choices easier. In stores using the NuVal system, food scores are included on grocery store price tags, making it easy to compare options. Higher scores represent foods with higher nutritional value.

Food scores can simplify the process of building a bag lunch that is better for the children. “I always recommend small steps to parents,” said Marisa Paolillo, a NuVal nutritionist. “A good place to start is swapping the same types of food. For instance, NuVal scores for yogurt can range from 7 to 100, depending on sug-ar content and other factors. It’s easy to swap a low-scoring product for a higher one, and kids probably won’t notice the difference,” she said.

Paolillo also recommends talking with your children about the choices you make at the grocery store. Engaging them in the selection process teaches them to make better selections for themselves, such as when they are making meal choices in the lunch cafeteria or snacking with friends after school.

After-school snacks need to be satisfy-ing and fun, but not full of sugar, salt and unneeded fat. Here are some ideas to help your kids snack smarter:

Encourage kids to invent their own snack mixes by combining dry, whole-grain cereal, dried fruit and unsalted nuts or seeds.

Offer frozen juice bars made from blend-ed fresh fruit or 100-percent juice. Invite the kids to participate by making their own concoctions by adding whole or crushed berries or bananas for added nutrition.

Serve apples with nuts and raisins and, as temperatures chill, try baking apples for a warm and delicious treat.

Lunch bag sandwiches don’t have to be boring. Swap a traditional sandwich for one of these two fresh takes from NuVal:

Pair humus dip with whole-grain bread points or multi-grain tortilla chips. Add baby carrots, cucumbers, cherry tomatoes and 1/3 cup of cubed low-fat cheddar cheese chunks for dipping.

Mix together 1/3 cup low-fat cheddar cheese with shredded lettuce and toma-toes. Add flavor with black olives and fresh salsa or guacamole, then roll into a corn tortilla or whole-grain pita wrap.

Make bag lunches a tasty adventure, while adding nutritional value, with these healthful tips from NuVal and the U.S. De-partment of Agriculture’s MyPlate:

— Swap white bread for whole grain or 100 percent wheat.

— Pair carrots, cucumbers and grape tomatoes with yogurt dip, or smear apple chunks with almond or peanut butter.

— Include a serving of low-fat or fat-free dairy, such as 1 cup of yogurt, two slices of Swiss cheese, 1/3 cup low-fat cheddar cheese or 1 cup of fat-free or low-fat milk.

— Swap salty, high-fat chips for pop-corn or multi-grain tortilla chips or vegetable chips.

— Provide 2 ounces of lean, roasted, low-salt beef, pork, chicken or turkey, or non-meat options such as 2 ounces of raw or roasted seeds or nuts.

Helping kids make healthy sack lunch and after-school snack selections can set them on the path to making lifelong smart nutritional choices.

Stock photo

Speaking with your children about the selections you make at the grocery store helps them make better choices when they are on their own.

Creating a healthier lunch bag

Helping children adapt to eyeglasses

Children’s vision problems often become apparent when youngsters first enter school.

Poor performance in the classroom may have little to do with a learning disability or a stubborn student — and a lot to do with poor vision.

Vision problems can often be traced to genetics. A family history of various vision troubles increases the likelihood that a child will one day require corrective glasses. In ad-dition, a growing reliance on digital devices may increase a child’s risk of computer eye strain, which may com-pound already present vision deficits.

Understanding that he or she needs to wear glasses does not always trans-late into a child’s willingness to actu-ally wear those glasses. Peer pressure is also an obstacle when encouraging kids to embrace their eyeglasses.

Younger children may find it dif-ficult to understand why they need glasses, or they may forget to put them on or how to care for them properly. Parents may find it challenging to help a child acclimate to eyeglasses, but there are a few strategies to help make that transition go smoothly.

Shop together: Children may be more receptive to eyeglasses if they get to choose them. Glasses are per-sonal and should be sized according to the wearer’s face. Kids should se-lect various styles of glasses they like and try them on. Narrow down the selection based on comfort, look and price. If your child likes a particu-lar pair of glasses, it may be worth spending a few extra dollars for those frames as kids are more likely to wear glasses they like.

Move over “Coke-bottle lenses”: The eyeglasses of the past are much different than the eyeglasses of the present. Lens and frame technology have transformed the look and feel of eyeglasses. Lenses can be thinner and less apparent than ever before.

Eyeglass manufacturers have de-veloped frames that are bendable or almost entirely invisible thanks to frameless lenses. Some lenses reduce glare, and others tint when touched by sunlight.

Present positive images of role models: Kids may be quicker to warm to eyeglasses if parents showcase a few of the many worthy role models who wear glasses, and do so with style. In addition to many celebrities — such as Elle Fanning, Justin Timberlake and Joe Jonas — who frequently don eyeglasses, there are likely many peo-ple in your family or group of friends who wear glasses, and kids often want to emulate their elders.

Choose the right time: Make sure a child is well rested and happy be-fore he or she dons eyeglasses for the first time. Start with a few minutes per day and build up to wearing the glasses for the prescribed duration. Use positive reinforcement and re-wards for wearing and taking good care of the glasses.

Point out the benefits: Highlight activities that will be improved by better vision as they relate to your kids’ interests. Perhaps glasses will make gaming easier. Point out to kids who love to read how much more comfortable they are now that they can see the words on the page more easily. When it comes to the family athlete, discuss how much easier it is to see the ball now that your budding athlete is wearing eyeglasses.

Modify daily routines: You will have to work with your children to make some changes to facilitate wearing eyeglasses. Store the glasses in the same place each night before bed so that kids can easily find them in the morning.

Emphasize wearing eyeglasses as much as you emphasize everyday ac-tivities like brushing teeth or mak-ing the bed. Explain the prescribed wearing schedule to teachers so that they know when your son or daughter needs to wear his or her eyeglasses.

The transition to wearing eye-glasses is not always easy for kids, but many adjust rather quickly.

Stock photo

Kids are more likely to wear glasses that they like and pick out for themselves.


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Focus on HealthHow to ease your dental fears and anxiety

Fear of the dentist’s chair is not uncommon, and that anxiety pre-vents millions of people from seek-

ing proper preventative dental care. The consequences of succumbing to those fears extend beyond pain or lost teeth. Diseases of the mouth have been linked to other ailments, including diabetes, stroke and heart disease.

Easing fears at the dental office involves communication with the dentist and his or her staff, as well as finding a dentist with whom you feel comfortable. Working through your fears of the dentist is an im-portant step toward getting the oral health care you need.

According to the American Dental Association, patients who have a higher frequency of gagging problems during a dental visit are more likely to experience higher levels of dental care-related fear and fear of pain. They also may have more neg-ative beliefs about dental professionals and dental treatment.

Patients should discuss their propensity for gagging with the dentist or hygienist in advance. Some dentists can recom-mend nose breathing and other relaxation techniques. Distractions, such as televi-sions, can also help relieve anxiety and the likelihood that you may gag while in

the dentist’s chair. Dentists may also opt for smaller cleaning instruments or take other measures to reduce the likelihood of stimulating a gag reflex.

The sounds of cleaning tools and drills elicit fear in many people. But ignoring or avoiding such sounds can help men and women conquer their fears of the dentist’s chair. On your next dental visit, bring a pair of headphones and some favorite mu-sic to listen to while you’re in the chair.

Some dentists cause unnecessary fear in patients because they assume every person in the chair has the same pain threshold. One person may be able to tol-erate a tooth extraction without numb-ing, while another may need pain relief for a routine cleaning.

Fearful patients should make their needs and fears known. Speak to your den-tist about what can be done to deal with the pain. Discuss the procedure and find out

if novocaine or another pain reliever can be used. A dentist may offer medication to relieve anxiety or even sedate patients who are especially nervous.

Pain may be more tolerable if you ask the dentist to take frequent breaks or use a numbing agent on your gums. Dentists may prescribe a sensitivity-relieving tooth-paste prior to certain dental procedures if your teeth are sensitive to hot and cold.

Patients can help themselves relieve anxiety by choosing appointment times that are convenient and at times when they’re less likely to be rushed.

Your choice of dentist may come down to who is in your health insurance net-work. Those with more flexible insur-ance plans may have more freedom when choosing a dentist.

In either case, people should interview dentists and get recommendations from others to find a provider that will keep comfort and care in mind. Especially fear-ful individuals may need to use a dentist who specializes in sedation dentistry to make their visits more tolerable.

Avoiding the dentist because of per-ceived pain or other fears is unnecessary. Advancements in today’s dentistry coupled with open communication can alleviate situations that cause anxiety.

Stock photoThe dentist may customize your treatment to avoid anxiety triggers.


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Focus on Health

Since the advent of contact lenses, individuals with impaired vision have had a convenient method for

improving their eyesight. Contact lenses are available in more prescriptions and styles than ever before.

Contact lenses are worn by millions of people every day, and have gradu-ally evolved from glass to nonporous plastic to hydrophilic soft contact lenses, which were introduced in 1959. Today, more than 90 percent of con-tact lenses prescribed in the United States are soft lenses.

Because they’re so convenient to use, contact lenses are easily taken for grant-ed. However, good contact lens care is essential to maintaining proper vision and eye health.

When certain precautions regarding contact lenses are not taken, the risk of eye infection or more serious complica-tions increases considerably.

The best way to avoid eye infections and further problems is to practice proper lens care. Contact lenses come in direct contact with the eye, and these lenses can easily transport bacteria and other microscopic material from the hands and elsewhere, putting sensitive eyes in constant jeopardy.

Whether a person is using single-use, disposable lenses or rigid, gas-permeable lenses, the following tips can help ensure lenses stay clean.

Always wash hands with noncos-metic soap and water before handling contact lenses or any equipment. Soaps with perfumes or lotions can leave a film on your hands, and that film can then be transferred to the lenses. Once hands have been washed, dry them with a lint-free towel.

Do not rinse or allow contact lenses to come into contact with water, even if the water is sterile.

Remove lenses before washing your face or getting in a shower or pool. The lenses should not be stored in water; they should only be stored in a suitable contact lens solution.

While there are a variety of contact solutions on the market, some of which advertise “no-rub” cleaning, many eye care professionals recommend that lens-es be rubbed and rinsed regardless of any claims made on solution labels. This helps break up oil or other materials that can stick to the lenses.

Always rinse lenses with fresh solu-tion, and when the lenses are in your eyes, leave the empty case open to air dry. Routinely rinse your storage case with solution — this cleans out any dust or material that falls into the case — and discard each case after three months.

Keep the tip of the solution bottle away from any surfaces in the bathroom, and always replace the cap to keep the solution sterile. Use the solution from the sterile bottle, and do not transfer it to smaller travel bottles.

A small tear or nick in soft lenses can cause irritation in your eyes. Discard worn or torn lenses, and follow the rec-ommendations of the lens manufacturer and your eye doctor as to when to re-place each set of lenses.

Your doctor may recommend a protein removal product if your lenses are prone to protein buildup. Eye drops can re-wet the eyes if they are dry and irritated.

Contact lens care requires commit-ment. Though contact lenses are conve-nient, they require more maintenance than traditional eyeglasses.

Contact lens care is vital for your eye health

Stock photoGood contact lens care is essential to maintaining proper vision and eye health.

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Focus on Health

Taking a daily breather provides positive benefits for women

For busy women, finding a stretch of time to unwind might seem impos-sible, but no matter how busy life

gets, taking a moment for oneself has crucial benefits.

While a lengthy shopping excursion or a relaxing yoga class may not be possible every day, it only takes a moment to get the benefits of a daily pause.

Nearly one in three women say they would only need five minutes or less each day to relax or recharge, while half of those women are too busy taking care of others to pay attention to their own needs. For wom-en juggling life’s demands, here are some great ways to pause for a moment of time:

A few minutes of daily meditation is good for the body, mind and soul. Wheth-er it’s while walking the dog or commut-ing to work, spend a few minutes setting aside your anxieties. Clear your mind and focus on the present.

More than a quarter of women surveyed say a daily recharge makes them more pro-

ductive at work. Even when deadlines are piling up, never forget to take a break in the middle of the work day.

Leave your desk or workstation for fresh air or a visit with co-workers. An indul-gence, such as a chocolate treat or a quick walk around the block, can improve your focus for the final homestretch.

After the kids have gone to bed, carve out a peaceful routine before turning in for the night. Whether it’s reading in bed or curling up and watching your favorite TV show, designating a few minutes each night to unwind will help you sleep better.

When you need to take some time for yourself at any point during the day, why not enjoy it with chocolate or another spe-cial treat? As long as you don’t overindulge, treating yourself to a favorite snack can also help you relax.

From feeling calmer to being more pa-tient and understanding with your kids, taking a moment for yourself can have many benefits.

Stock photoTaking a moment to relax and recharge can make everything better.


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Focus on Health

People often mistakenly associate seasonal allergies with the spring. But allergies can still appear long

after the final flower buds of spring have stopped blooming.

Ragweed is the most common culprit of autumn allergies. According to Bruce Gordon, M.D., a professor at Harvard Uni-versity and an ear, nose and throat allergy specialist, ragweed has a distinct season.

Its pollen is produced in abundance between late-summer and mid-fall. In warmer climates, ragweed may continue to cause allergy symptoms into the winter.

A single ragweed plant can produce one billion grains of pollen per season. The weed grows prolifically in many areas of the country.

Lightweight ragweed pollen can travel up to 400 miles on the wind, so even if rag-weed isn’t abundant where you live, you still may be affected.

In addition to ragweed, pigweed, sheep sorrel, curly dock and goldenrod also may contribute to autumn allergies.

Mold is another potential foe come the fall. Mold can thrive in compost piles and leaves that cover the ground during this time of year.

In some climates, mold allergy season begins in mid- to late-fall, right after rag-weed season, potentially making ragweed

and mold a one-two punch for those sus-ceptible to these allergens.

When battling fall allergies, consider using antihistamines and special na-sal sprays, which may help mitigate the symptoms of these seasonal allergies.

Battling fall allergies

Stock photoNasal sprays may help control symptoms of seasonal allergies.


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Focus on HealthWhat triggers migraines?

Acommon type of headache characterized by throbbing pain on one side of the head, migraines affect millions of people across

the globe. Many people who suffer from migraine headaches get a warning that one is coming on.

That warning manifests itself in a series of symp-toms known as an aura, a group of vision distur-bances. In addition, migraine sufferers may experi-ence nausea, sensitivity to light and vomiting.

While such symptoms are well known among migraine sufferers and those closest to them, what exactly triggers these painful headaches is less widely known.

According to the United States National Library of Medicine, migraines may be triggered by the follow-ing factors: loud noises or bright lights; alcohol; stress or anxiety; smoking; caffeine withdrawal; changes in hormone levels during the menstrual cycle or changes triggered by the use of birth control pills — migraines occur more often in women than men; missed meals; changes in sleep patterns; and certain foods, including those that contain monosodium glutamate or MSG.

Contrary to popular belief, migraine headaches are not a by-product of brain tumors or other serious med-ical problems. For more information about migraines, visit ncbi.nlm.nih.gov.

Stock photoBright lights or loud noises can trigger migraines.


Focus on Health

Weekday mornings dur-ing the school year can be hectic. Parents who

must get their youngsters ready for school while preparing for their own day often find themselves rushing through the morning and wishing they had more time.

While parents can’t add another hour to the morning unless they wake up earlier, there are ways they can be more efficient in the morning. An efficient morning is typically a less hectic morning.

Perhaps the most effective way to make mornings less hectic during the school year is to accomplish as much as possible the night before. Instead of making kids’ lunches each morning, make them at night.

Also, along with your kids, lay out their clothes for the next day before they go to sleep each night. This way kids won’t waste time in the morn-ing agonizing over what to wear, and they’re liable to put up less of a fuss in the morning if they had a hand in choosing their attire the night before.

Breakfast is the most important meal of the day, but it also can be the most indecisive meal of the day. Kids likely won’t want to eat the same

thing for breakfast every day, but give them fewer options so you aren’t wasting time discussing what they are going to eat.

Spending too much time in the bath-room is another way families waste time on weekday mornings. Bathroom time should be limited to a set amount of time per person so everyone can get where they need to go on time.

How much time adults and children spend in the bathroom each morning should depend on how many bath-

rooms you have and how many people are sharing those bathrooms.

Even if everyone has their own pri-vate bathroom, try to limit the time you spend in there to 15 minutes per person. That should be plenty of time to shower, use the restroom and brush your teeth.

You and your school-aged children will need certain things before you can leave home every morning. Car keys, cell phones, wallets, eyeglasses and backpacks are a handful of items

all of you will need at some point dur-ing your day. Locate these items before you go to bed each night, and place them in the same convenient place. This saves you the trouble of running around in the morning looking for lost car keys or wondering where your youngster’s eyeglasses are.

Watching television in the morn-ing can be very distracting, which can make it harder for adults and kids alike to get out the door on time. Kids might want to watch cartoons, which may keep them from preparing for school or brushing their teeth. And adults can grow easily distracted by news programs and morning shows, which will eat up time.

A pit stop at the gas station en route to school or the office will only add to the hectic nature of the morning. Check your fuel gauge each night be-fore arriving home and refuel then.

This gives you a little extra time to relax in the morning and reduces the risk that you or your child will be late for work or school, respectively.

Weekday mornings during the school year can quickly become fre-netic. A few time-saving tips can en-sure you and your youngsters start off each morning much more relaxed.

Make the morning rush to school less hectic

Stock photoMake mornings less hectic by preparing what you can the night before.

Awareness and prevention are the best medicine to fight Lyme disease

Suffolk County is one of the coun-try’s highest risk areas for Lyme disease, so Long Island parents

should be aware of the risks of tick-borne disease in children.

Saul Hymes, M.D., assistant professor, department of pediatrics and director of the Pediatric Lyme and Tick-Borne Dis-ease Center at Stony Brook Children’s Hospital, shares some tips and advice on how to stay healthy this summer.

“Overall, Lyme disease is a grow-ing problem for Suffolk County, with as

many as 5,000 to 6,000 cases a year,” said Hymes. The Centers for Disease Control estimates that there are approximately 300,000 cases annually across the coun-try, although only 10 percent get reported.

“This means that awareness is low, and that many people may not be receiv-ing prompt or appropriate treatment. When Lyme disease goes undiagnosed, especially in children, there can be seri-ous complications. However, know that treatment is extremely effective, espe-cially if started early,” he said.

Lyme disease is a bacterial infection transmitted by the bite of the Ixodes scap-ularis tick. “Symptoms that may alert you to possible Lyme disease infection include rash, headache and flu-like symptoms in the early stages, followed by joint pain or neurological problems,” said Hymes.

More severe cases can progress to a Bell’s palsy or meningitis. Other com-mon illnesses carried by ticks local to Long Island include Rocky Mountain Spotted Fever, Babesiosis, Anaplasmosis and Ehrlichiosis, and STARI.

Hymes says prevention is the best medicine. “First, families should try to avoid direct contact with ticks, which is not always easy, but try staying away from wooded and bushy areas with high grass and leaf litter,” said Hymes.

“When hiking with kids on these great summer days, walk in the center of the trails. Wearing long sleeves and long pants is best. After your nature walk or

hike, do a tick check: parents should look for ticks hiding under their chil-dren’s arms, in and around their ears, inside their belly button, behind their knees, between their legs, around their waist and especially in their hair. And don’t forget, ticks are very hard to see, so search carefully!”

Other tips from Hymes include: Bathe or shower as soon as possible after coming indoors, preferably within two hours, to more easily find and wash off ticks that are crawling on you.

Examine gear and pets; ticks can ride into the home on clothing and pets, then attach to a person later, so careful-ly examine pets, coats, and backpacks. Tumble clothes in a dryer on high heat for 10 minutes before washing them to kill remaining ticks.

“Using bug and tick repellents that contain 20 to 30% DEET on exposed skin and clothing will provide ex-tra protection and can last for several hours,” says Hymes.

He reminds parents to always fol-low product instructions and apply this product to their children themselves, avoiding hands, eyes and mouth. Hymes adds, “Newer data also suggests 0.5% Permethrin may be even more effec-tive than DEET. It should not be placed on skin but instead applied to clothing, where it can remain effective for weeks.”

If your child has a tick bite or you suspect they may have Lyme disease,

Hymes says seek medical treatment from an expert.

“At Stony Brook, Lyme disease, quite simply, is one of our areas of expertise,” said Hymes. “In fact, our Lyme labora-tory has such high-quality testing that doctors and hospitals from around the country send their samples to us.”

When the symptoms of Lyme disease began emerging in the population, the test to confirm Lyme disease was invent-ed by a Stony Brook microbiologist. Since Suffolk County has been an epicenter for the disease from the beginning, Stony Brook has dedicated resources to under-standing the disease process, investigat-ing causes and treatments, and develop-ing evidence-based best practices.

Photo from Stony Brook Children’s Hospital

Dr. Saul Hymes

Illustration from Stony Brook Children’s Hospital

Bathe or shower as soon as possible after coming indoors to wash off ticks that may be crawling on you.

PAGE S12 • FOCUS ON HEALTH • AUGUST 14, 2014©12

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Focus on HealthHow to prevent muscle soreness after exercising

Daily exercise is an integral part of a healthy lifestyle. When paired with a nutritious diet,

daily exercise can help men and women maintain their health and put them in a better position to battle many of the physical quirks that come with aging.

But even the most ardent exercise enthusiast is periodically confronted with muscle soreness, which can in-terrupt an exercise routine and have a negative impact on an individual’s quality of life.

Muscle soreness often appears the morning after a workout and can make something as simple as getting out of bed difficult. The frequency and severity of muscle soreness depends on a host of factors, including age, how often a per-son exercises and how well that person performs certain exercises. While mus-cle soreness may seem like another un-fortunate side effect of the aging process, there are ways to prevent it.

Many people forget to drink water when working out, and such forget-fulness can lead to muscle soreness. Roughly 50 to 60 percent of a person’s total body mass is water, and the body

loses a lot of water during exercise, es-pecially when that exercise is vigorous and causes lots of sweating.

Losing a substantial amount of water can be debilitating and lead to muscle soreness 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 hy-drated during a workout if you have water with you as opposed to relying on repeated 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 hy-drated 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 dur-ing and after your workout.

Sleep is another 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 recovery pro-cess.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 workout.

If weight training is part of your work-out routine, then it helps to cool down with some easy cardiovascular activ-ity and light stretching after the weight training portion of your regimen is over.

Cooling down can improve blood flow throughout your body, which can speed your recovery time and reduce post-workout muscle soreness by bring-ing fresh oxygen and healing nutrients to the parts of your body that may feel sore after a workout.

Some people are tempted to fight muscle soreness by putting their muscles back to work. 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 fighting muscle soreness by challenging the muscles, give them a rest as they recover from soreness and fatigue.

Stock photo

Loss of water during exercise can lead to muscle soreness. Therefore, It is important to stay hydrated during a workout and throughout the rest of the day.

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Focus on Health

CrossFit is an increasingly popu-lar exercise program that com-bines various training methods

into a single workout routine.A combination of strength training,

plyometrics, speed training, Olympic and power-style weight lifting, kettle bells, body weight exercises, gymnas-tics and endurance exercises, CrossFit attempts to target what its creators consider the major components of physical fitness.

The major components include car-diorespiratory fitness, stamina, muscle strength and endurance, flexibility, agility, accuracy, speed, power, balance, and coordination.

CrossFit workouts are renowned for their intensity, and many CrossFit ath-letes commit to working out three to five times per week.

While many more traditional work-outs include brief breaks for rest in between sets and exercises, CrossFit regimens require that athletes go right from one workout to the next, per-forming their workout in a circuit for-mat that can be completed in a matter of minutes.

Hundreds of CrossFit exercises exist, but the primary exercises use the entire body. Such exercises may include pushing, pulling, running, rowing and squatting.

Though CrossFit continues to at-tract more people looking to get fit, it’s important that beginners work only with professionals with extensive ex-perience as the exercises and intensity associated with CrossFit training can be very dangerous for people with no prior CrossFit experience.

Hypertension is estimated to affect more than 50 million Americans and is the leading causes of cardiovascular disease, end-stage renal disease

and cerebrovascular accidents. Although it is more com-mon in adults, hypertension affects nearly five percent of the pediatric population.

Dr. Robert Woroniecki, division chief of pediatric nephrology and hypertension at Stony Brook Children’s Hospital, and Dr. Katarina Supe-Markovina, director of the new Pediatric Hypertension Center at Stony Brook Children’s Hospital, are shedding some light on a grow-ing health problem among our country’s youth.

Hypertension, or higher than normal blood pressure, is an increasing problem in children because of the growing incidence of obesity and metabolic disorders.

“Hypertension puts a strain on the cardiovascular sys-tem and makes children at risk for heart disease and chron-ic kidney disease later in life,” said Woroniecki. “Converse-ly, sometimes chronic kidney disease leads to high blood pressure. Whatever the cause, the effects can dramatically influence a child’s health.”

While children with hypertension do not have the same immediate risk of heart attack or stroke like adults with hypertension have, high blood pressure can still cause changes in your child’s body, putting them at risk for future complications, and this is why this condition should be taken seriously.

The best way to uncover hypertension, which is also known as the “silent killer” because it typically shows no overt symptoms, is through blood pressure read-ings. “Children who are overweight or obese should be checked regularly,” said Supe-Markovina. “The same goes for children who fall into higher risk categories, such as those with identified kidney problems or born prematurely.”

Normal numbers depend of three factors: gender, age and height. If a child falls above the 95th percentile, they are considered to have high blood pressure. Once a diagnosis is made, the best course of treatment is to work with a multidisciplinary team of specialists who can accurately diagnose the problems, recommend the appropriate treatment — typically a combination of

lifestyle changes and medication, help the child and family manage the disorder and perform long-term care and follow-up.

A pediatric nephrologist, a specialist in children’s kidney disorders, is often the best medical specialist to manage pediatric hypertension. He or she may bring other specialists onto the team, including pediatric car-diologists, pediatric endocrinologists and nutritionists, but the nephrologist’s expertise in 24-hour ambulatory blood pressure monitoring and pharmacologic treat-ment is usually the driving force behind the care.

Stony Brook Children’s Hospital has the only pediat-ric nephrology service on Long Island that can manage the full spectrum of pediatric kidney diseases, including dialysis and kidney transplants. The ospital also has the region’s first Pediatric Hypertension Center.

“The Center takes a multidisciplinary approach that brings key pediatric specialists together under one roof so they can comprehensively address emerging or exist-ing hypertension issues in children,” said Woroniecki.

“In addition to family educa-tion, counseling, and lifestyle and medical management, the approach utilizes one of the key tools in diagnosing hyperten-sion: ambulatory blood pressure monitoring,” he said.

Similar to the Holter heart monitor, ambulatory blood pressure monitoring tracks blood pressure changes for 24 hours. The information obtained by the monitor can identify blood pressure patterns, pinpoint risks and help doctors develop an in-dividualized program that most accurately and compre-hensively addresses each patient’s needs.

“Stony Brook Children’s offers what we call the chil-dren’s hospital difference,” said Supe-Markovina. “This means that every clinician at the hospital is experienced and trained in working with children at every age and stage of development. And it means understanding how disease presents in children, how they respond to medi-cations and how a kind word is just as important as the next round of medicine.”

Are your kids at risk for a growing health problem?

Pictured top right, Dr. Katarina Supe-Markovina; and bottom right, Dr. Robert Woroniecki

Pediatric hypertension threatens children, brings long-term health risks

Stock photoCrossFit continues to attract more men and women looking to get fit.

‘Children who are overweight or obese should be checked regularly.’— DR. KATARINA SUPE-MARKOVINA

CrossFit combines training methods

Photos from Stony Brook Children’s Hospital


Focus on HealthFiguring out the right time for braces

Stock photo Braces are necessary for thousands of people.

Orthodontic braces are used to help position and align an individual’s teeth. Getting braces is something that is typically seen as a rite of

childhood. But many parents are unsure as to when their children should be fitted for braces.

Although many children benefit the most from get-ting braces between the ages of 10 and 15, the American Association of Orthodontists, as well as international orthodontic authorities, advise that children should get their first orthodontic screening by the age of seven, when there may be a mixture of permanent and juvenile teeth in the child’s mouth.

The orthodontist may be able to forecast potential problems and note if there are any preliminary steps that can be taken. Even though many children wait un-til adolescence to get braces, most doctors will want to monitor children’s oral structure as they grow. Famil-iarity with a child’s mouth enables an orthodontist to act when the time is right. Some orthodontists work to remedy an overbite or underbite, and they also may ad-dress spacing issues.

Braces straighten teeth by putting steady pressure on them to help shift the teeth into the correct position. The orthodontist will determine how long to keep the brac-es on. As the teeth shift, the wires that are part of the braces will be cut and adjusted accordingly. Teeth that require extra help may necessitate the use of specialized headgear to impart extra pressure on the mouth.

Today’s braces are much less noticeable than those of yesteryear. Some braces are smaller in profile; there are clear varieties; and there are even braces that are placed behind the teeth. The wires used in braces also have changed. They are smaller and more technologi-cally advanced to help straighten teeth faster and easier.

Braces will require some alterations to a child’s diet as well as to his or her oral hygiene routine. Sticky foods or ones with small particles that tend to lodge between the teeth should be avoided as much as possible. Chew-ing gum can be exceptionally troublesome. Sticky can-dies may get stuck, and you could pull off braces trying to dislodge the candy.

Keeping teeth clean will also require a few extra steps. Because of the small parts and crevices braces create in the mouth, food can lodge in areas more easily. If left

that way, one could end up with tooth decay. It is advis-able to use specially designed floss brushes and picks to clean the teeth and dislodge any trapped particles. Also, continue with routine dental cleanings as scheduled.

At the time braces are removed, most patients are fit-ted for a retainer that will be worn at certain periods of the day, usually at night, to help keep teeth aligned properly. It is important to continue to use the retainer as advised by the orthodontist to help prevent teeth from shifting or becoming crooked once more.

Braces are a necessity for thousands of people. They’re generally applied during the preteen years, but younger children as well as adults have used braces successfully.

Stock photo

Braces are generally applied during the preteen years.


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