Reach your personal best with Smart Moves at www.personalbest.com/extras/Canada16V6tools.

best bits

June

201

6

■ Fruit or vegetable? Botanically speaking, a fruit develops from a flower and is the section of the plant that contains seeds. For example, tomatoes, peppers, pea pods, and cucumbers are fruits because they contain seeds, but are considered vegetables by popular culinary standards. The other edible plant parts are considered vegetables – stems, leaves and roots. One thing’s for sure: We should eat plenty of both.

■ Prone to headaches? Studies have shown people who get regular aerobic exercise report fewer headaches – migraine or tension. Exercise helps by reducing physical tension and anxiety and increasing pain-fighting brain chemicals, resulting in fewer and less severe headaches. With your health care provider’s okay, target 150 minutes of moderate-intensity exercise, such as brisk walking, each week.

■ Distraction factors into nearly 60% of teen crashes, according to video analysis by the AAA Foundation for Traffic Safety (U.S.); this is 4 times as many as official police estimates. The most common distractions leading to young driver crashes include: interacting with passengers; cell phone use; searching for something in the vehicle; singing or moving to music; and grooming.

The Heat is On Most of us cope okay in normal hot weather. But don’t risk getting sick during long periods of extreme heat – especially when temperatures reach 10 degrees or more above the average high for your region. Your body may lose its ability to regulate body temperature properly when you’re exposed to very hot conditions. Heat-related illnesses most often occur from being in the heat too long, or working or exercising too much for your age and physical condition. Older adults, infants, young children and those who are unhealthy or overweight are most at risk.

Signs of heat-related illness:Heat exhaustion – precedes heatstroke; symptoms include heavy sweating, nausea, rapid breathing, sudden fatigue, dizziness and a fast, weak pulse. Heatstroke – life-threatening, when body temperature quickly spikes; symptoms include dry skin, rapid, strong pulse and dizziness. Contact your health care provider if you have symptoms that worsen or don’t improve within 1 hour. Get immediate medical attention if your temperature reaches 40˚C (104˚F) or higher.

Keep cool to prevent heat-related illnesses: >> Drink water each hour to stay hydrated. >> Take regular breaks in shade or air conditioning. >> Wear a hat and lightweight, loose-fitting clothing. >> Avoid strenuous tasks midday, the hottest time. >> Don’t leave young children or pets in a parked car. >> Let your vehicle cool down before you drive it. >> Let your body acclimate for 3 to 4 days when

travelling to hot locations. “I feel that the greatest reward for doing is the opportunity to do more.” – Jonas Salk

take charge

Fitness After 50By Charles Platkin, PhD

An exercise and strength-training program offers tremendous benefits, especially as our bodies age. For example, research reveals that regular exercise improves your quality of life and may also extend your life by up to 5 years. However, it’s not always easy to get started or overcome barriers (e.g., lack of time, money). Use these tips to get started: ➡ Continued on page 4.

Body Bulletin® 6.2016 : Live Well, Be Well

CPR and AED Know-HowSudden cardiac arrest and other life-threatening emergencies can happen in your home, worksite, an airplane or a fitness club, anywhere and anytime. That’s why it’s important to be trained in cardiopulmonary resuscitation (CPR) and using an automated external defibrillator (AED). Take a few minutes this week to familiarize yourself and others with your worksite rescue programs. For example, learn where the AED is located and review how it works. If your organization doesn’t maintain an AED program that prepares employees to respond to cardiac arrest, here are the basic steps needed to implement one:

u Get medical oversight and guidance from a physician.

v Work with your local EMS system.

w Choose an AED with effective technical support.

x Raise awareness of the AED program.

y Provide ongoing training.

CPR and AED courses are available through the Canadian Red Cross, the Heart & Stroke Foundation of Canada and St. John’s Ambulance Canada. You can also find the 2015 CPR and AED guidelines at https://resuscitation.heartandstroke.ca/guidelines/overview.

What Your Knees Need As the largest joint in your body, the knee works as a hinge, lever and shock absorber. It allows you to stand up, walk, kneel, climb, squat, dance and play sports. And most of us who live long enough can expect trouble with this joint.

Knee pain frequently results from 2 conditions: injury, such as a ruptured ligament (ACL), torn cartilage (meniscus) and bursitis (inflammation), and arthritis, which occurs when the knee joint cartilage weakens with use and age. Leading contributors of knee injury and arthritis are lack of muscle strength and flexibility.

Ease the Burn Heartburn happens when stomach acid backs up into the esophagus, the tube that carries food from the mouth to your stomach. It causes pain and a burning feeling in your throat or chest, and it may feel worse when you lie down or bend over. Night workers may experience heartburn more frequently than the general population.

• Strengthening the muscles that support yourknees is key to protecting them. For example,focus on your quadriceps in the front of thethighs – the stronger your quads, the lighterthe load transferred into your knee joints.

• Stretching exercises will helpkeep the muscles flexible andlimber. Stretching is mosteffective when performed daily,preferably right after exercise.

If you develop chronic knee pain and disability, learn which activities to limit to prevent further damage. You will need some level of ongoing therapeutic exercise to help you avoid re-injury or knee joint replacement and protect mobility.

Commit to physical therapy with an exercise physiologist (a person trained in proper exercise technique); first consult your health care provider. You can learn a personalized exercise regimen to help repair injury, control arthritis and even avoid surgery. With just a few weeks of diligent practice, people often have less pain, more comfort and better function.

Heartburn treatments:• Medications – These include antacids

(which neutralize stomach acid); H2RAs(to inhibit stomach acid production forlonger-lasting relief); and proton pumpinhibitors (stronger acid inhibitors –discuss with your health care provider,as they can cause side effects whenused long term).

• Dietary changes – Know which foodstrigger your heartburn, and avoid them.Common triggers include alcohol,chocolate, citrus, caffeinated beverages,fatty foods, garlic, onions, peppermint,spicy foods and tomatoes.

• Lifestyle adjustments – Shed excesspounds to avoid putting pressure onyour abdomen. Avoid tight-fitting clothing,quit smoking, and elevate the head ofyour bed to keep stomach acid frombacking up when you lie down. Avoideating heavy meals at night, and don’tlie down after eating.

If you regularly have heartburn more than twice a week that doesn’t respond well to over-the-counter medications, you might have gastroesophageal reflux disease (GERD). Your health care provider can make a diagnosis and recommend treatment.

EASY RECIPEFrom Personal Best®

AVOCADO CHICKEN SALAD

Makes 6 servings. Per serving:278 calories | 35g protein | 10g total fat | 2g saturated fat | 6g mono fat | 2g poly fat

| 78mg cholesterol | 11g carbohydrate | 3g sugar | 4g fibre | 393mg sodium

Buying large packages of food can lead us to overeat – the more we see, the more we consume. But you can buy in bulk without adding bulk to your waistline. When you get your purchases home, use small reusable containers to dole out right-size individual portions. Store the excess out of sight until the small containers need a refill.

125ml (½ cup) fat-free plain Greek yogurt5ml (1 tsp) cumin1 lime, juice and zest 45ml (3 tbsp) cilantro, finely chopped1 medium tomato, diced½ ripe avocado, diced2 green onions, white part only, diced1 jalapeño, seeded and diced500ml (2 cups) cooked chicken breast, diced 1ml (¼ tsp) each salt and pepper, or more to taste

TIP OF THE MONTH:

eating smart

Live Well, Be Well : 6.2016 Body Bulletin®

Switching To a New Eating Plan?If you’re ready to upgrade your diet, it’s best to make changes slowly so you aren’t overwhelmed. Whether your goal is to lose weight, treat your diabetes or prevent heart disease, your new habits are more likely to stick if you implement them 1 at a time.

See how little changes can make a big difference for your health by adding 1 of these simple habits each week for the next 12 weeks.

Plan ahead:• Keep a water bottle handy for all-day sipping, and

cut back on juice or soft drinks.• Bring a home-prepared lunch to work instead of

getting fast food.• Keep cut vegetables in the fridge. Snack on them

instead of chips or chocolate.• Decide which recipes you’ll make this week. Shop

in advance so ingredients are on hand.

Cook at home more often: • Cook 1 additional meal at home this week, instead

of getting takeout.• Skip deep-frying methods and opt to bake, roast or sauté instead.• Flavour your meals with fresh herbs and spices instead of bottled salty sauces.

Find healthy alternatives:• Add a handful of nuts to your salad instead of croutons.• Try Greek yogurt instead of regular yogurt to double

your protein.• Replace 1 meat or chicken meal with fish instead.• Enjoy salads with dark leafy greens such as spinach

or kale (more nutritious than iceberg lettuce).• Eat brown rice or whole-grain pasta instead of white

rice or pasta.

These small steps can help you improve the quality of your meals and snacks, and ensure you have healthy foods at your fingertips.

Fine-Tune Your Patience

Impatience is like an oncoming train – you can usually feel the vibrations long before it fully arrives. Learn to recognize your signs of escalating frustration, such as tightening muscles, jiggling feet, clenching fists, anxiety or irritability, rushing, and shallow breathing. When these start to happen, it’s time to change your reaction.Stop the cycle. Reacting to situations with anger and frustration and expecting instant gratification can become self-defeating. Recognize those feelings for what they are, take responsibility for them, and realize that you can choose to act differently.Tune up self-talk. Impatience often results from the negative loop playing inside your head, which tells you “I don’t like this,” or “This isn’t going my way.” Slow down and tune into your inner voice during moments when you’re impatient; then find a way to manage that discomfort more successfully. Take a break. When you’re getting wound up, take a break. Walk away or remove yourself from the situation if you can. Take a walk, do relaxation exercises, call a friend, or spend time in quiet reflection. Once you are calm, return to the situation with a fresh outlook.

Bulk Food Shopping

In a medium bowl, blend together yogurt, cumin, lime and cilantro. Fold in tomato, avocado, onion, jalapeño and chicken breast. Stir to combine. Season with salt and pepper. Serving suggestions: Enjoy atop salad greens, stuffed into a whole-grain pita, or on warm corn tortillas.

By Cara Rosenbloom, RD

Body Bulletin® Live Well, Be Well : 6.2016

Fitness After 50 ➡ Continued from page 1.

Walk more. It’s 1 of theeasiest and least expensive exercises.

• Enjoy the scenery: The more scenic yourwalks are, the more you’ll want to takethem. Look for parks and trails. Also,try museums, galleries, sightseeing andcollege campus tours.

• Map it: Use online mapping software tolocate the best routes.

• Get a fitness tracker or step counter app: It creates accountability.

• Make it social: Find friends or familyto walk with – you’ll walk more.

Develop a home workout.Short on time or uncomfortable using a gym? Use your home instead. For self-help exercise information, visit ParticipACTION at www.participaction.com.

Hire a certified trainer to teach you how to strength-train correctly and help you create a workout plan to use on your own. Look for trainers certified by the Canadian Society for Exercise Physiology (www.csep.ca); Canadian Fitness Professionals (canfitpro.com); and Certified Professional Trainers Network (www.cptn.com). And review your exercise plan with your health care provider.

– Elizabeth Smoots, MD, FAAFP

expert advice

A: It’s an infectious virusthat spreads to people through mosquito bites, sexual contact or blood transfusions. In the Americas, the Zika virus was first confirmed in Brazil in 2015.

Symptoms of the infection are usually either absent or mild, with fever, rash, joint pain or redness in the eyeballs lasting for a few days to a week. But women who are infected during pregnancy may pass the virus to their unborn child. At press time, the World Health Organization had announced that Zika causes microcephaly and other neurological disorders. Vaccine research is underway.

Prevention: When travellingto countries with Zika, take measures to avoid mosquito bites. Use insect repellents, and spray clothing and mosquito nets with permethrin. Pregnant women should avoid sexual contact with partners who may have been exposed to the Zika virus.

Q: What is Zika virus?

Safety Corner: Beach Basics>> Check beach warning signs and flags for surf and

current conditions.>> Know how to swim and teach your children to swim.

Any child who can’t swim should wear a lifejacketand be supervised constantly.

>> Slather on plenty of broad spectrum sunscreen withan SPF of 30 or higher. Use enough to fill 1 shot glass.

>> Select a spot close to a lifeguard, but don’t expectlifeguards to supervise your children.

>>Keep hydrated and don’t drink alcohol on the beach.>> Be aware of ocean life – shark attacks are rare;

however, jellyfish stings and sharp shells can causepain and injury. Best bet: Wear water shoes.

top safetyNote: Always swim in supervised beach areas and never swim alone.

Before you head to the beach this summer, check the weather forecast and follow these tips for a safe and fun time:

Stay in TouchKeep those questions and

suggestions coming!

Phone: 800-871-9525 Fax: 205-437-3084

E-mail: PBeditor@ebix.com Website: www.personalbest.com

Executive Editor: Susan Cottman • Advisors: Marica Borovich-Law, MBA; John Brennan, MD; Chad Burke, CRSP, CHSO; Doug Morrison, MD; Cara Rosenbloom, RD • Editorial Assistant: Erin Bishop • Designer: Heather Burke

The content herein is in no way intended to serve as a substitute for professional advice. Sources available on request. © 2016 Ebix Inc. DBA Oakstone Publishing, LLC. All rights reserved. Unauthorized reproduction in any form of any part of this publication is a violation of federal copyright law and is strictly prohibited.

Personal Best® is a registered trademark of Oakstone Publishing, LLC. 2700 Corporate Drive, Suite 100, Birmingham, AL 35242 • 800-871-9525 • fax 205-437-3084. Printed on recycled paper.