Vitality December 2015pdf

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Health & Wellness

December, 2015

2 December 2015 Vitality

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Massage may help aches, pain of life.Page 5

Longevity linked to family, social relation-ships. Page 13

Can coffee hydrate you as much as water?Page 9

Who discovered stress?Page 10

Health benefi ts of reading.Page 14

Shorten that cold.Page 17

Laugh it up!Page 21

GettingorganizedPage 16

Table ofcontents

Elmwood Assisted Living & Skilled Care..........20Evola, D.D.S., John...........................................13Genoa Retirement Village...................................9Hospice of Northwest Ohio.................................18Manor at Perrysburg..........................................23Mercy Health......................................................24Oregon Senior Center..........................................9Parkcliffe Community...........................................4Pills ‘n’ Packages.................................................15Riverview Healthcare Campus...........................19Snap Fitness......................................................17Wood County Committee on Aging.....................7

Vitality Directory Index

December 2015 Vitality 3

Few habits are as addictive or harmful as smoking tobacco. As a re-sult, it should come as no surprise that quitting smoking is one of the most common New Year’s resolutions. While lung cancer, emphysema and chronic bronchitis are most of-ten linked to smoking, the Centers for Disease Control and Prevention warn that smoking has the potential to harm nearly every organ of the body. Smoking can cause many diseases and reduce the overall health of anyone who smokes regularly. Cigarettes contain approximately 600 ingredients. In addition to nico-tine, tobacco smoke may contain ace-tone, ammonia, arsenic, lead, tar, form-aldehyde and benzene. Many of these ingredients are found elsewhere in sol-vents, cleaners and adhesives. Carbon monoxide that is produced in cigarette smoke (which is the same harmful gas that is produced from heating equip-ment and car exhaust systems) can be deadly and reduce the capacity of cells to carry oxygen. Many of the ingredi-ents in tobacco products are carcino-genic, meaning they have the potential to cause cancer. The American Lung Association

Quitting smoking can pay immediate dividends

says that smoking is the leading cause of preventable death in the United States, causing more than 438,000 deaths per year. The ingredients in cigarettes can cause DNA mutation, oxidative stress, which contributes to the aging process, chronic infl ammation, and a reduction in antioxidants, which help fi ght vari-ous illnesses. Tar and metals in their tobacco smoke can stick to the walls of the lungs and reduce their function. Quitting smoking immediately low-ers your risk for smoking-related dis-eases and can add years to your life.

The American Cancer Society says that heart rate and blood pressure drop within 20 minutes of quitting. After 12 hours, the carbon monoxide level in blood returns to normal. Circulation and lung function can improve in a matter of weeks. The CDC says your risk for heart attack drops sharply just one year after quitting smoking. Within two to fi ve years of quitting, risk for stroke falls to roughly the same rate as a nonsmoker’s. Another immediate benefi t of quit-ting is that, once you quit, you are no longer putting others at risk for illness from exposure to secondhand smoke. In addition, the interior of your home and car will smell better, and your hair and clothes will no longer carry the hallmark aroma of cigarette smoke. The ACS notes that studies have indicated that roughly 25 percent of smokers who use medicines can stay smoke-free for more than six months. Counseling and the emotional support of friends and family can improve suc-cess rates as well. There’s also early evidence that combining certain medi-cines may work better than using a single drug.

““ “

...once you quit, you are no longer putting others at risk for illness from exposure to secondhand

smoke.

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Simple changes can soothe dry skin Following the same skin care rou-tine year round may not work so well when the humidity drops. Without a change in your skin care, dry air can make fi ne lines and wrinkles more no-ticeable. Dry skin can itch, fl ake, crack, and even bleed. To help heal dry skin and pre-vent its return, American Academy of Dermatology recommends: 1. Prevent baths and showers from making dry skin worse. When your skin is dry, be sure to: • Close the bathroom door • Limit your time in the shower or bath to fi ve or 10 minutes • Use warm rather than hot water • Wash with a gentle, fragrance-free cleanser • Apply enough cleanser to re-move dirt and oil, but avoid using so much that you see a thick lather • Blot skin gently dry with a towel 2. Apply moisturizer immediately after washing. Ointments, creams, and lotions (moisturizers) work by trapping existing moisture in your skin. To trap this much-needed moisture, you need to apply a moisturizer within few min-utes of drying off after a shower or bath or washing your face or hands.

3. Use an ointment or cream rather than a lotion. Ointments and creams are more effective and less irritating than lotions. Look for a cream or ointment that contains an oil such as olive oil or jojoba oil. Shea butter also works well. Other ingredients that help to soothe dry skin include lactic acid, urea, hy-aluronic acid, dimethicone, glycerin, lanolin, mineral oil, and petrolatum. Carry a non-greasy hand cream with you, and apply it after each hand washing. This will greatly help relieve dry skin. 4. Wear lip balm. Choose a lip balm that feels good on your lips. Some heal-ing lip balms can irritate your lips. If your lips sting or tingle after you apply the lip balm, switch to one that does not cause this reaction. 5. Use only gentle, unscented skin care products. Some skin care products are too harsh for dry, sensitive skin. When your skin is dry, stop using: Deodorant soaps or skin care prod-ucts that contain alcohol, fragrance, retinoids or alpha-hydroxy acid (AHA)Avoiding these products will help your skin retain its natural oils. 6. Wear gloves. Our hands are often the fi rst place we notice dry skin. You

can reduce dry, raw skin by wearing gloves. Be sure to put gloves on before you go outdoors in winter, or perform tasks that require you to get your hands wet or get chemicals, greases, and other substances on your hands 7. Choose non-irritating clothes and laundry detergent. When our skin is dry and raw, even clothes and laun-dry detergent can be irritating. To avoid this, wear cotton or silk under clothing made of wool or another material that feels rough. Also, choose laundry de-tergent labeled “hypoallergenic.” 8. Stay warm without cozying up to a fi replace or other heat source. Sitting in front of an open fl ame or other heat source can dry your skin. 9. Add moisture to the air. Plug in a humidifi er. If you can check your home heating system, fi nd out if you have a humidifi er on the system — and wheth-er it’s working. If these changes do not bring relief, you may want to see a dermatologist. Very dry skin can require a prescrip-tion ointment or cream. Dry skin also can be a sign of a skin condition that needs treatment. A dermatologist can examine your skin and explain what can help reduce your discomfort.

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By Melissa BurdenPress Contributing [email protected]

Massage. The very word may have some thinking that it is merely a nicety of life, but a luxury that’s not afford-able. According to Ashley J. Hirzel, owner of H&M Open Arms Massage Studio, taking care of your health, both physically and mentally does not have to be expensive. “We like to keep it affordable so people come back for therapy.” Hirzel said. “Massage is not going to be ben-efi cial if you only come once a year.” A 2003 Clay High School graduate, Hirzel attended Owens Community College, graduating with a Communication of Arts degree. After marrying in 2007, she found massage therapy and the rest is history. “As I got more involved in school, I found I really enjoyed helping peo-ple,” she said. “I care for people and I have a lot of compassion. I think that is why I have been successful in massage therapy.” Hirzel received her training at the Healing Arts Institute in Perrysburg. She is a Licensed Massage Therapist as well as a Stone Medicine Practitioner. Hirzel also continued her training to include becoming a Certifi ed LaStone Therapist, a Prenatal Specialist, and a Fertility Specialist. Hirzel is a mem-ber of the PAC (Program Advisory Committee) of the Healing Arts Institute. “I am continually adding to my certifi cations to add to my tool belt,” she said. “I work with cancer patients, as well as athletes doing stretching. At Clay, I teach them how to properly stretch and increase their range of mo-tion. Massage therapy has just so many benefi ts for not only athletes, but for women preparing to become pregnant. I also work with those who suffer from Post-Traumatic Stress Disorder (PTSD) and just everyday people needing a way to help get rid of stress.” H&M Open Arms can offer relief to those suffering from fi bromyalgia, back pain, arthritis or other aches or pains. Sessions are customized to help pa-tients improve their lives both physi-cally and emotionally. “I specialize in the neck, back and shoulders, especially for those work-ing at a computer all day,” Hirzel ex-plained. “Massage helps bring the shoulders back down to their normal stance.” Both hot and cold stone therapy,

Massage may help with pains of living life

which Hirzel was trained in by a na-tive American Shaman, can help with a variety of issues, she said. “We use marble to help with in-fl ammation in the muscle,” she said. “The basalt stone, when heated, helps break congestion in the muscle. The benefi ts also include increasing lymph fl ow and blood circulation to helping with sinus issues and migraines.” H&M Open Arms offers a variety of services including Swedish mas-sage, deep tissue massage, stone mas-

sage, as well as couples massage and prenatal and delivery massage. “Massage can help with decreas-ing anxiety and depression,” Hirzel said. “It can help enhance sleep, give you greater energy, improve your con-centration and reduce fatigue. I would suggest people give it a try and see how it can help with a variety of issues.” H&M Open Arms Massage Studio is located at 860 Ansonia St., #4, in Oregon. For more information or to schedule a massage, call 419-720-8604.

Ashley Hirzel tends to a client at H&M Open Arms Massage. (Press photo by Ken Grosjean)


By Ken ChisholmSpecial to The Press

Getting out in the brisk fall (and very soon, winter) air can be invigorat-ing, to a point. As we begin to settle into the “win-ter” season, we must be mindful of the effects that temperature can have our body parts during exercise. Now, what I mean by exercise is what we AARPers are commonly used to performing – brisk walking for the most part. If you have been used to walking in the warmer months and want to extend your walking “season” into the colder months of the year, be sure to take into account what a drop in the temperature can do to your skin, muscles, joints and even your lungs. As we exercise and build up tempo and exert more energy, bodily processes increase as well; our body temperature rises – a sure sign of increasing metabo-lism. So, too, does our respiratory rate. Unlike a carburetor on an automobile, our lung tissue can be impacted by in-haling extremely cold air. The lungs, under normal circumstances, do their best work when they take in warm, moistened air. Cold air is naturally less humid and can have a drying effect on the mucous linings of the nose, throat

“Baby, it’s cold outside”– exercise safety tipsand airways. Additionally, extremely cold air can cause the airway to con-strict-narrowing and decreasing their capacity to bring in needed oxygen. Notice I referred to respiratory function in cold weather “under normal circumstances.” The potentially nega-tive effects cold air can have on lungs under normal conditions can only be compounded in individuals who have some level of respiratory compromise; asthma, COPD (Chronic Obstructive Pulmonary Disease) and emphysema. So what can you do to avoid these potentially serious effects? The easy answer would be “don’t go out walk-ing in extremely cold air.” For those who choose and are able to extend their walking season as long as they can, us-ing a “cold-air” mask or full face cover-ing (i.e. “ski mask”) can help. Limit the time spent outside and, by all means, pay attention to any symptoms you may develop while exercising (short-ness of breath, wheezing and pain with respirations). Just as important, pay at-tention to your surroundings and avoid icy walkways, curbs and uneven side-walks. Avoid walking in brisk winds and if you must walk after the sun goes down, stay in well-lit areas and-don’t fall! Proper layering of clothing goes

a long way in helping keep joints and muscles warm and mobile. Proper clothing helps avoid unintended loss of body heat, particularly that patch of real estate between your ears. Keep skin, fi ngers and toes well covered and warm to help avoid the risk of frostbite. Evaporating sweat can contribute to loss of body heat as well. Once back indoors after your cold-weather escapade, be sure to re-humid-ify your lungs by using a humidifi er or making sure the one on your furnace still works. Check your skin and make sure no ill effects have been bestowed upon you by the elements. If you ex-perience any discomfort or diffi culty breathing, call your physician or go to the emergency room if the symptoms become severe. All this talk has made me want to go outside and take the dog for a walk. If he does his usual thing and just looks at me as if to say “no way buddy,” I’ll be making the trek on my own, buttoned up and ready for a nice, safe jaunt.

There’s no need to eliminate wintertime walks; dress for the weath-er, watch for icy surfaces and wear a scarf or face cover-ing to avoid breathing in very cold air. (Metro Creative Graphics)

Ken Chisholm has more than 38 years of healthcare experience including or-thopedics, surgery and wound care. Please direct questions, comments and requests for additional information to [email protected].


““ “

Taking the long-term view can prevent a lot of unnecessary

pain and injury.

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With the end of the year nearing, that signals a time when we tend to be-come more refl ective about our lives. If we’re really on our game, that refl ec-tion turns into an effort to resolve to be better, in any number of ways. Whether diet, exercise, career, fi nances, or rela-tionships, New Year’s resolutions serve an important function in our collective renewal. When one boils it all down to its essence, we strive to become more vital and healthy people, closer to the ideal life we’ve imagined for ourselves. What better time to ramp up for the new year, than right now? Whether you’re trying to lose a few pounds or clean up your fi nances, the basic strategies and techniques are quite similar to one another. In fact, each discipline can be improved dra-matically by doing just one thing con-sistently. For example, if you want to become healthier, exercise daily, start-ing now and continuing forever. Wish for a better fi nancial future? Set aside money in savings and investments reg-ularly, starting now and continuing un-til you’ve saved and invested enough. See, that was easy, right? I wonder if you will fi nd it as fasci-nating as I do that the fi tness industry is measured in the billions of dollars, but can be summed up so easily – exercise. The fi nancial industry, of which I’m a part, can be made equally as simple – save. Therefore, for all intents and pur-poses, you can change the trajectory of your future right now by committing to exercising daily and saving consistent-ly for the rest of your life. Simply don’t stop. The fact is though, there’s always more to the story than what fi rst ap-pears. So with that knowledge, let’s take a look at some ongoing actions that can further your efforts in both the physical

Beyondthe Money

by Adam Cufr

You’re worth itSix ways to improve physical, fi nancial vitality

and fi nancial realms, to achieve greater vitality. For this exercise, we’ll assume you’ve committed to regular exercise and saving. 1. Set clear goals – Is there an ideal Body Mass Index (BMI) that would have you living in a healthy weight range? Financially, there is an “enough” num-ber for each person that will allow you to retire from paid work if you take the right steps. Get help determining those numbers, and goal-setting just became simple. 2. Trim the fat – Cutting out some (not all) of the least healthy foods can accelerate your physical progress. Paying off consumer debt can have a similar effect on your fi nancial life, leaving more cash fl ow to improve fi -nancial vitality. 3. Find accountability – A work-out partner can be a tremendous help in pursuing fi tness goals. Similarly, a fi -nancial advisor and other professional advisors can suggest strategies for help-ing achieve long-term fi nancial goals.

4. Get regular checkups – Make necessary adjustments to your workout routine to avoid burnout and fatigue. Periodic rebalancing of an investment portfolio can yield similar benefi ts. 5. Don’t overdo it, but don’t un-derdo it either – Too much exercise or excessive saving and workaholism can have terrible adverse effects on many aspects of a healthy life. Taking the long-term view can prevent a lot of un-necessary pain and injury. On the other hand, the body and mind respond very well to some stress, applied for the right reasons. Pay attention to that balance and benefi t greatly. 6. Enjoy the process – If the pro-cess isn’t enjoyable, even in some small ways, it’s unlikely you’ll stick with it to see the true long-term benefi ts. Nobody said progress was easy, but it doesn’t have to be dreadful either. Becoming and remaining vital and healthy are incredibly rewarding out-comes of a few deliberate actions, ap-plied consistently. If you’ve ever felt healthy and on top of your fi nances, even for a short time, that means you have it in you to do it again. Do yourself a favor and commit right now to even a small action toward greater vitality and you may surprise yourself with the re-sults. You’re worth it.

Adam Cufr, RICP®, a Northwood na-tive, is the owner of Fourth Dimension Financial Group, LLC in Perrysburg. He is a retirement planner, a month-ly columnist for Retirement Advisor Magazine, the author of “Off the Record – Secrets to Building a Successful Retirement and a Lasting Legacy” and a retirement educator. To learn more about attending a class at BGSU Levis Commons, visit www.RetirementElevated.com/FDF

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Each year – usually in January – millions of people resolve to expand their horizons and for the sake of a more fulfi lling life. Any time is a great time to try something new, but how do you nar-row down how you will enhance your knowledge or experiences? Don’t be discouraged by the adage that “you can’t teach an old dog new tricks.” It’s never too late to move out of your com-fort zone, and these ideas may help you do just that. • Learn a new language. If you have always dreamed of traveling in-ternationally and speaking in a coun-try’s native tongue, begin taking les-sons. A Gallup Poll indicates that only about 25 percent of Americans can speak another language suffi ciently enough to carry on a conversation, al-though many agree that knowing a sec-ond language is a good skill to have. In addition to private tutors or classes at nearby community colleges, make use of foreign language apps and computer

It’s never too late to learn something newprograms, which allow you to practice in the comforts of home. Depending on how much time you can devote to studying, it may be just a matter of a few months before you have mastered a new language. How quickly you pick up a new language may be affected by your knowledge of other languages. For example, if you already speak Spanish, learning French or Italian maybe easier because of similarities between these widely spoken romance languages. • Take up a new sport or hobby. Hobbies and sports appeal to all types of people. Adults who never partici-pated in sports as a child may fi nd their interest piqued upon joining an adult league. Don’t underestimate your potential abilities on the playing fi elds or with regard to certain hobbies. Give painting, woodworking, papercrafting, and other hands-on hobbies a go and you may be surprised to discover the talent that lies within. • Go back to school. Even if you al-ready have a degree, don’t be hesitant to

pursue additional education. In 2013, a report in The Wall Street Journal in-dicated that just 29 percent of college students fi t the “traditional” student mold. That means nontraditional stu-dents, many of whom are adults, make up the majority of students on campus. Many local colleges and universities of-fer distance learning or adult education programs. Speak with a curriculum ad-visor about a particular school’s offer-ings and fi nd out if you’re eligible for reduced tuition or fi nancial aid. • See new sights. If travel is a pas-sion of yours, make sure your passport is current and start making plans to vis-it areas of the world you have always wanted to visit. Perhaps there are par-ticular ancient ruins you hope to see, or maybe you want to trace your gene-alogy back to your ancestral homeland. Trying something new is easier than one may think, and it can make for a great resolution and a more fulfi lling life with lots of precious memories.

Trying something new, like art lessons, is easier than one may think, and it can make for a great resolution and a more fulfi lling life with lots of precious memories. (Metro Creative Graphics)


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Your cup of Joe may do more than keep you awake. It may also help keep you hydrated, even as well as water. Elizabeth Bedell, LD, RD, coor-dinator for the ProMedica Executive Health Program, says that coffee was once thought to be dehydrating be-cause it is a diuretic, but recent studies are proving otherwise. A January 2014 study by the University of Birmingham in England found that men who drank the same volume of coffee per day had “no sig-nifi cant difference” in hydration status from men who drank the same volume of water per day. A similar study in the Journal of Human Nutrition and Diet found that those who consume moderate amounts of coffee experience a short-term in-crease in urine output, but then devel-op a tolerance, meaning that those who drink coffee daily experience virtually no negative fl uid balance due to caf-feine. The benefi ts don’t stop there. “Many studies show that people who drink coffee are less likely to develop

Can coffee hydrate you as much as water?type 2 diabetes and Alzheimer’s, cer-tain cancers, non-alcoholic fatty liver disease, heart dis-ease and stroke,” says Bedell. “Coffee also contains a concen-trated amount of antioxidants – sub-stances that prevent destruction and help heal cell damage.” People may also experience en-hanced athletic performance from the caffeine’s stimulant effect on your cen-tral nervous system, as well as a de-creased perception of effort and an ef-fect on muscle power. The caffeine can also increase concentration when con-sumed in the right amount. However, too much can also impair your ability to concentrate. But don’t get too excited that your daily pumpkin spice latte will ward off cancer, make you a star athlete or an academic genius. Bedell advises: “When it comes to the benefi ts of coffee, we are referring to black coffee.” Bedell warns that coffee doctored

up with cream, sugar and syrup can contribute to weight gain and asso-ciated problems. “Cream and sugar provide zero nutrients to your body, they are just there contributing to your waistline,” says Bedell. “Think of spe-cialty coffee beverages as dessert in-stead of a morning routine.” If your morning java contains half cream and half coffee, Bedell recom-mends weaning down over a week or so, so you can get used to the differ-ence in taste. In regards to the quantity of black coffee, Bedell recommends only 2-3 cups per day. The caffeine in coffee can cause problems for some, she adds. Excess caffeine can lead to irritability, increased blood pressure, digestive problems, and insomnia. It is also con-traindicated with certain medications, so you should talk with your doctor about any potential interactions. The bottom line: “Caffeine is a drug,” she states. When consumed in moderation and with no additions, coffee can keep you as hydrated as water. “The re-search is mounting as to the benefi ts of coffee,” says Bedell. “Coffee drinkers: Raise your mug and drink on!”

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Switching equipment canboost resultsBy Gina SaresProMedica HealthConnectpromedicahealthconnect.org

Before you print out that 30-day push up challenge, you may want to consider a workout that’s a little more varied. Repetitive ex-ercises may not be as effective as you hope. Sommer Vriezelaar, group ex-ercise coordinator at ProMedica Wildwood Athletic Club, says that switching up your workout is an important part of staying fi t. “The body adapts quickly to doing the same things over and over. While still doing a workout, you will not maximize your poten-tial,” says Vriezelaar. You may also miss working important muscle groups. The solution? Switch it up. “If your body is constantly challenged between plyometrics, cardio and strength, it doesn’t have time to adapt. This increases your opportunity for muscle fatigue, which leads to muscle growth,” explains Vriezelaar. “You will also burn more calories by varying your routine. For example, adding cardio into a lifting session will keep your heart rate higher and more post-workout calories will be burned.” Keeping your body on its toes is the goal of Total Body Blast, a group class at ProMedica Wildwood Athletic Club. Each class, the moves and equip-ment change to give your body a challenging interval workout. Vriezelaar says in addition to being more effective, it’s also more engag-ing. “Participants are constantly moving between weights and car-dio and other types of equipment to enjoy a well-rounded workout that never gets boring.” But there’s no reason to keep varied workouts in the classroom. Vriezelaar recommends taking a tour of your gym with a fl oor train-er to create a few workouts you can choose from. “Learn what the different types of equipment do,” she says. “One day, use the equipment for weight training, but the next weight day, use free weights or a medicine ball.”

From the American Counseling Association

It’s a certainty that the number-one resolution again this year will be about weight loss. While it’s a good resolu-tion it’s not an easy one to accomplish. And that’s why friends and family are often very eager to jump in and “help.” Unfortunately, a great deal of the help offered actually can have an op-posite effect. The wrong approach in trying to assist someone in losing weight can sometimes instead result in adding additional pounds. Why? Because when the person being “helped” begins to feel targeted with negative messages, a series of destructive feelings can be triggered. When someone is constantly reminded he or she is overweight and needs your help, it can leave him or her feeling ugly, hopeless and unlovable simply because of those pounds. Such nega-tive emotions often will pull a person to the comforts of food or drink as a way to temporarily squash those feel-ings. Seemingly innocuous help, like simply reminding someone to eat healthier, can feel like nagging. Other less-than-helpful actions include buy-ing the person exercise equipment, offering multiple suggestions of new diets, or trying to act as the food po-lice. Spouses will often try to “help” by controlling or restricting what can or can’t be eaten. Other non-helpful ac-tions include focusing on the person’s weight through constant health warn-ings and updates, or suggesting how

‘Helping’ someone lose weight?

CounselingCorner

The

easy it will be to lose weight because it’s simply “a matter of willpower.” So what really does help? One starting point is simply to encourage the person you wish to help to talk about his or her feelings. Let them identify any negative messages you may have been sending and also try to respond to negative feelings they may have. If the person says he or she feels ugly because of being overweight, focus on all the aspects of his or her beauty as a whole person, and be sure that you’re giving sincere, positive messages. Another way to help is to set an example. Try to eat healthier yourself, skip that extra dessert and, after a time, begin a simple exercise program and invite the other person to join in. Weight loss is never easy. Do of-fer your love and support, but in many cases there may be emotional or psy-chological issues contributing to the problem. That may be when a profes-sional counselor can offer help that re-ally will make a difference. “Counseling Corner” is pro-vided by the American Counseling Association. Comments and questions to [email protected] or visit the ACA website at www.counseling.org.

Who discovered ‘stress’ Born in 1907, Hungarian physician Hans Selye is credited with coining the medical term “stress” in 1936. While studying medicine at the German Medical School in Prague, Selye observed that patients suffering from various diseases had a tendency to exhibit identical signs and symptoms. Selye tested animals with various physical and emotional stimuli, noting that, regardless of the stimuli, the ani-mals all exhibited the same pathologic changes, namely enlargement of the ad-renals, shrinkage of lymphoid tissue and ulcerations of the stomach. Selye would go on to discover General Adaptation Syndrome, which he described as the body’s response to the demands placed on it. That syndrome noted how stress-ful situations induced involuntary hor-monal responses that contributed to a host of negative side effects, including high blood pressure and arteriosclerosis.


The daily grind sometimes is ex-hausting. In fact, a poll from the Robert Wood Johnson Foundation and the Harvard School of Public Health found that 49 percent of Americans reported having a major stressful event or expe-rience in the past year, and 26 percent of people said they had a “great deal” of stress. In small amounts, stress can push a person to act and grow. But constant stress can become debilitating and has been linked to a compromised immune system and oth-er unhealthy side effects. This is why a number of people resolve to reduce stress. In addition to taking on fewer re-sponsibilities, engaging in some ac-tivities to promote a relaxed mind and body can help alleviate stress and ten-sion. Though the term “pampering” may not appeal to everyone, a day of pampering might be just what you need to relieve stress and unwind.

A little pampering can promote a relaxed body, mind• Get a full-body massage. Licensed massage therapists have the training and knowledge to work the kinks out of your muscles and ease aches and pains. Massage therapy works tension out of the body and can help release feel-good endorphins. A massage can improve circulation and help reduce blood pressure. It’s diffi cult to walk out of a spa without feeling relaxed.• Schedule a manicure and pedicure appointment. If you do not have time for a full massage, having your hands and feet pampered can be a good sub-stitute. Manicures and pedicures are not just for ladies, either. Men can in-dulge and opt for no nail polish. Many salons offer different types of mani-cures and pedicures, depending on personal preference. Spa treatments may include warm paraffi n wax or hot stones to further ease pain and en-hance the pleasure of the experience. • Take a retreat. Schedule a trip to a resort or even a small hotel that

is away from the hustle and bustle of where you live. Such a respite can pro-vide a welcome change. New scenery and a chance to escape the daily grind can effectively relieve stress. Consider low-tech accommodations and turn your phone or tablet off for a few days.• Try relaxing aromatherapy. Aromatherapy is the use of aromatic plant extracts and essential oils to elicit mental and physical responses. Lavender is a relaxing scent that can be used during a massage or in baths to induce a sense of calm. Experiment with other scents and oils to achieve the desired result.• Laugh with friends. Plan a friends’ night where you can go out for drinks and conversation or huddle around the television and watch your favor-ite comedy. Laughter is often a great medicine for stress, as is the company of other people who can provide some comic relief.

Taking a breather and engaging in a little pampering can alleviate stress and tension.


““ “

...physical inactivity can lead to feelings

of anxiety and depression.

Diabetes Assn. healthy recipes Diabetes Forecast, the Healthy Living Magazine from the American Diabetes Association, has released its Holiday Food Issue, which features delicious harvest-time recipes for the sea-son. The rustic, natural foods reci-pes build on the year’s theme for American Diabetes Month, Eat Well, America!℠. Recipes devel-oped by Robyn Webb, MS, LN, in-clude lemon-garlic Cornish hens, butternut squash with spinach and almonds, and pumpkin-vanilla pudding. Here’s a superfood side dish to try:Kale-Walnut SaladServes: 10Serving Size: 1 cupPreparation Time: 15 minutesChilling Time: 30 minutes

1 large bunch (I lb) fresh kale with stems trimmed and discarded, washed and patted dry2-1/2 TBS walnut or olive oil1-1/2 TBS balsamic vinegar1/4 tsp sea salt1/4 tsp freshly ground black pep-per1/8 tsp sugar1/2 small red onion, peeled, halved and thinly sliced1 medium red pepper, cored, seed-ed and thinly sliced2 TBS toasted walnuts

Place the kale in a large bowl. In a small bowl, mix together the oil, vinegar, salt, black pepper, and sugar. Add the dressing to the kale and, using your hands, gently mas-sage the kale with the dressing to tenderize the kale. Cover the bowl and marinate in the refrigerator 30 minutes. Add the onion, red pepper, and walnuts to the kale mixture. Toss gently before serving.Nutrition Facts Per Serving: Calories 60, Total Fat 4.5 g (Sat. Fat 0.4 g), Cholesterol 0 mg, Sodium 65 mg, Potassium 185 mg, Total Carbohydrate 5 g (Fiber 1 g, Sugars 2 g), Protein 2 g, Phosphorus 35 mg. Choices: Nonstarchy Vegetable 1, Fat 1 For more information, call 1-800-DIABETES (800-342-2383) or visit www.diabetes.org.

A long and healthy life is the ul-timate goal for many people. While a host of factors beyond a person’s con-trol, such as genetics, impact how long that person lives and how susceptible to certain medical conditions he or she may be, there are many things men and women can do to improve their chanc-es of living long, healthy lives. • Keep working. While many work-ing men and women dream of the day when they can leave the daily grind behind once and for all, they might want to think more about a second ca-reer than a long, carefree retirement. A study from British researchers pub-lished in the International Journal of Geriatric Psychiatry found that each extra year that men and women work was associated with a six-week delay in the onset of dementia. While men and women may want to retire from their professions, fi nding second ca-reers or volunteering close to full-time hours may improve their long-term health and quality of life. • Stay on your toes. A healthy diet is a key component of a healthy lifestyle, but diet alone is not enough to promote a long and healthy life. According to the Johns Hopkins Medicine Health Library, the risks associated with a physically inactive lifestyle are con-siderable. Such risks include a greater risk of developing high blood pressure and coronary heart disease and even a greater risk for certain cancers. In addition, physical inactivity can add to feelings of anxiety and depression. Inactivity tends to increase with age, so men and women aiming for long and healthy lives should make physical ac-tivity a vital part of their daily lives. • Get your whole grains. Whole grains may be another key ingredient to a long and healthy life. Numerous studies have shown that increasing

Healthy habits have lasting impact

whole grain consumption can help prevent the onset of type 2 diabetes. Researchers who conducted a system-atic review of studies examining the link between whole grains and type 2 diabetes prevention in 2007 found that eating an extra two servings of whole grains per day decreased a person’s risk of developing type 2 diabetes by 21 percent. That’s an important fi nd-ing, as additional research has found that people with diabetes have an in-creased risk of developing Alzheimer’s disease, a neurodegenerative condition that can dramatically reduce quality of life. • Visit your physician annually if not more frequently. While many people, especially those who feel healthy, are hesitant to visit their physicians, doing so may just save your life. Several dis-eases, including cancer and heart dis-ease, are more effectively treated when detected early. Annual physicals and discussions with your physician may uncover a disease in its early stages when it is most treatable. Waiting until symptoms appear may not be too late to treat a condition or disease, but tak-ing a proactive approach increases the likelihood of early detection, which increases your chances of living a long and healthy life. Healthy habits im-prove peoples’ quality of life while also increasing the likelihood that men and women live long, healthy and pro-ductive lives.

Working past retirement age may help some men and women stay more mentally sharp.

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Two of the keys to living longer may be spending more time with family and remaining socially engaged. According to research and the book, “The How of Happiness,” by Sonja Lyubomirsky, long-lived cultures attribute their longevity to keeping peo-ple close. An analysis of three commu-nities of very long-living people in Lyubomirsky’s book “Sardinians in Italy, Okinawans in Japan and Seventh-Day Adventists in Loma Linda, California,” revealed that they all had fi ve priorities in common. At the top of that list were “Put family fi rst” and “Keep socially engaged.” Good friendships, deep relation-ships with family members and social engagement are essential to a long, hap-py life. This New Year’s Eve, more people may want to resolve to prioritize friends and family more than they already do. Not only can doing so deepen rela-tionships, but it also can keep people healthier by reducing stress and the risk of developing illnesses related to depression and loneliness. Today is a great time to reconnect with members of the family and schedule a visit.

Longevity linked to family, relationships

Studies show deep family relationships, good friendships and being en-gaged socially can lead to a longer, happier life.


““ “

Some people may struggle to fall

asleep after reading on an electronic

device, such as a tablet or e-reader...

Many people are avid readers, feeling that a good book remains the most entertaining form of escapism. But reading provides more than just an opportunity to leave the daily grind be-hind. While many people may read to im-merse themselves in something other than a movie or a television show, they may not know about all the additional benefi ts they are enjoying when cud-dling up with a good book. • Reading can improve brain func-tion. A recent study from researchers at Emory University discovered that reading a novel can improve brain function in various ways. During the study, researchers found that read-ing fi ction improves connectivity in the brain. In addition, reading fi ction improved readers’ ability to put them-selves in other peoples’ shoes, which might help them relate better to people in both the present and future. • Reading can benefi t long-term brain health. While readers engrossed in a great book might only be wor-ried about what’s coming on the next page, the benefi ts to reading are much more long-term than the next chapter. Researchers at the Rush University Medical Center in Chicago found that reading is one of a handful of mentally stimulating activities that can benefi t brain health in old age. In their Rush Memory and Aging Project, research-ers examined nearly 300 elderly men and women, giving them tests of mem-ory and thinking throughout the fi nal years of their lives. When participants, who were surveyed as to how often they engaged in mentally stimulat-ing activities such as reading, passed away, their brains were examined for signs of Alzheimer’s disease and de-mentia. Researchers discovered that the participants who engaged in men-tally challenging activities most often had slower rates of memory decline. In addition, even those who had symp-toms of brain damage that are com-monly associated with Alzheimer’s and dementia seemed to benefi t from the stimulation that mentally challeng-ing activities produced. • Reading can help reduce stress. Another big benefi t of reading is its relationship to stress. According to a 2009 study from researchers at the University of Sussex in England, read-ing can reduce stress by up to 68 per-cent. In addition, reading might help relieve that stress even faster than oth-er forms of stress relief because it al-lows for a more immediate escape from the stress of daily life.

Reading offers enjoyment, health benefi ts

• Reading can help you get a more restful night’s sleep. According to the National Sleep Foundation, engaging in a calming activity for an hour before going to bed can help your body wind down and ready itself for sleep. Some people may struggle to fall asleep after reading on an electronic device, such as a tablet or e-reader, as the light that emanates from such devices may be activating the brain. If need be, stick to reading traditional print books and magazines before going to bed.

Reading is not only a favorite activity for many people, but it’s also some-thing that can benefi t the body in myriad ways.


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The holiday season can interfere with one’s ability to stay organized. The arrival of new gifts, decorations decking the halls and overnight guests can make it seem like rooms have been turned upside down. But the end of the holiday season provides a great chance to sort through belongings and start or-ganizing in earnest. Men and women who want to get organized can consult with a profes-sional organizer or tackle the job on their own, potentially enlisting the help of others in the household. Step 1: Assess the damage. It can be diffi cult to get organized without fi rst taking inventory of your home. Go through all of the rooms in the house and decide what your goals for each room are, jotting those goals down as you go. See if the rooms have more storage potential than you’re utiliz-ing, particularly those rooms that are overrun with items. Storage can in-clude shelves on walls, new furniture or modifi ed closet spaces. Again, jot down your ideas so you can refer back to them later on. Step 2: Set up a sorting plan. Organizing may involve sorting through belong-ings and getting rid of things you no

Tackle organization room by roomlonger use. One of the easier ways to handle sorting is to purchase three dif-ferent containers or make three differ-ent piles. The fi rst one will hold items you will keep, the second includes items that can be sold or donated and the last will house items that you will discard or recycle. Separating belong-ings in this manner can help you stay on task and remove some of the stress from getting organized. Simply move the containers that are no longer need-ed from the room when you’re ready to organize the remaining belongings. Step 3: Schedule your cleaning days. It may take a couple of sessions to get certain rooms clean, so plan ahead for that. For example, you may need a day to sort and toss items, another day to prep the room with organizational enhancements and yet another to put everything back. Separating tasks into manageable sessions will help you reach smaller goals that eventually add up to your larger goal of getting more organized. Plan project days when you can devote time with few, if any, dis-tractions. You may want to ask a friend or family member to take care of your children or pets for a few hours while you are tackling your tasks. Organizing

around the trash pickup schedule can help, too. This way discarded items are quickly out of sight and out of mind. Step 4: Prepare your day. Have all of your necessary equipment on hand in advance of Day 1. This eliminates hav-ing to go on the search for supplies, which can prove distracting. Make sure you are well rested and have eaten a hearty meal. Set an alarm for how long you want the organizational session to go. If you work until you reach the point of fatigue, you may not be inclined to fi nish on another day. Step 5: Reward yourself. Every time you fi nish an organizational session or goal, treat yourself to something nice, such as a dinner out or a massage. Choose something relaxing that makes you happy.Step 6: Repeat the process. When one room is organized, establish your plan for the next room. Once you see the success that comes from the fi rst room, you can use that as motivation to do the others at your own pace. Getting or-ganized may take some time, but it can be well worth the reward when a home is clean and everything has a place.

A closet organizational system can be a handy part of a person’s plans to get organized.


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Shorten the durationof a cold Few things can be as uncomfort-able as the common cold. In their book “Common Cold,” authors Olaf Weber and Ronald Eccles say the common cold has been around since the ancient times. More than 200 virus strains can contribute to colds, but the rhinovirus is the most com-mon. Colds produce a bevy of symp-toms, including runny nose, conges-tion and sore throat, so it should come as no surprise that sufferers want to fi nd relief fast. Colds typically last for a week or more. While there’s no cure for the common cold, according to The Mayo Clinic, there are some remedies that can help cold sufferers feel better more quickly. • Rest: One of the best things to do when you have a cold is to get ade-quate rest. Your body’s immune system is working overtime to combat the cold virus, and restricting activity can help it direct efforts where they’re needed most. Keep away from strenuous ac-

tivities, and spend more time relaxing or sleeping to let your body do its job. • Hydration: Consuming plenty of clear fl uids can reduce congestion and ensure that you do not get dehydrated. Plus, warm beverages can be soothing to an irritated throat. Avoid coffee, caf-feinated sodas and alcohol, which can

exacerbate dehydration. • Saline rinses: Intra-nasal saline sprays, neti pots and similar products can help loosen mucus that is clogging the nose and sinus cavities, allowing it to fl ow out. This makes blowing your nose more effective and may help pre-vent post-nasal drip. Avoid prolonged use of medicated decongestant sprays. They may work well, but they can cause rebound congestion that’s worse than the original stuffi ness. • Vitamin C: Vitamin C will not prevent colds, but it could help in oth-er ways. Taking vitamin C before the onset of cold symptoms may shorten the duration of symptoms. Vitamin C also may provide benefi ts for people at high risk of colds due to frequent expo-sure, offers The Mayo Clinic. • Soup and tea: Soup is an easy-to-digest meal that provides many of the necessary remedies for a cold, includ-ing warm broth to hydrate and soothe, antioxidant-rich vegetables and pro-tein to help fuel the body’s recovery process. In 2000, Dr. Stephen Rennard of the Nebraska Medical Center in Omaha actually tested if chicken soup clinically makes people with colds feel better. He found that chicken soup in-hibited neutrophils, immune cells that cause congestion. Decaffeinated tea also may help you stay hydrated and relieve many cold symptoms.

Natural remedies can help the body’s immune system fi ght a cold.

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It’s easy to get over-stressed during the holidays. The American Academy of Pediatrics offers these tips to help your holidays be a little less “harried.” Take care of yourself both men-tally and physically. Children and ado-lescents are affected by the emotional well-being of their parent or caregiv-ers. Coping with stress successfully can help children learn how to handle stress better, too. • Make a plan to focus on one thing at a time. Try a few ideas from “mindfulness” as a strategy to balance the hustle and bustle of things like shopping, cooking, and family get-to-gethers during the holidays: Stop and pay attention to what is happening at the moment, focus your attention on one thing about it ,and notice how you are feeling at the time. Withhold imme-diate judgment, and instead be curious about the experience. • Give to others by making it an annual holiday tradition to share your time and talents with people who have less than you do. For example, if your child is old enough, encourage him or her to join you in volunteering to serve a holiday meal at your local food bank or shelter or sing at a local nursing home. Help your child write a letter to

Routines help make holidays brightmembers of the armed forces stationed abroad who can’t be home with their own family during the holidays. • Remember that many children and adults experience a sense of loss, sadness or isolation during the holi-days. It is important to be sensitive to these feelings and ask for help for you, your children, family members or friends if needed. • Try to keep household routines the same. Stick to your child’s usual sleep and mealtime schedules when you can, which may reduce stress and help your family enjoy the holidays. • Kids still need to brush their teeth twice a day. • Don’t feel pressured to “over-spend on gifts.” Consider making one or two gifts. Help your child make a gift for his or her other parent, grand-parents, or other important adults and friends. Chances are, those gifts will be the most treasured ones and will teach your child many important lessons. • Most important of all, enjoy the holidays for what they are -- time to enjoy with your family. Do things to-gether like sledding or playing board games, and spend time visiting with relatives, neighbors and friends. See more tips at www.app.org.

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Vitality Briefs

Mercy Urgent Care The Mercy Health Oregon Urgent Care, locat-ed at 1050 Isaac Streets Dr., Suite 143, behind Mercy St. Charles Hospital, recently ex-panded its hours of operation to Friday through Sunday, 8 a.m. to 8 p.m. The facility is staffed by a board certifi ed physician and experience medical pro-fessionals offering treatment of non-emergent injuries, ill-nesses and chronic medical conditions. Diagnostic and laboratory services are on-site to facilitate care. The Oregon Urgent Care, which opened in mid-September, is the third one operated by Mercy in the re-gion. Mercy Health – Put-in-Bay Medical Center operates every weekend during the summer months on South Bass Island. Mercy Urgent Care – Lambertville is lo-cated at 7581 Secor Rd. in Lambertville.

Strength training According to the Centers for Disease Control and Prevention, research has shown that strengthening ex-ercises are safe and effective for men and women of all ages, including seniors. The CDC also notes that men and women with heart disease or arthritis may ben-efi t the most from exercise regimens that include lifting weights several times per week. A strength-training pro-gram at Tufts University en-listed older men and women with moderate to severe knee osteoarthritis. The program lasted 16 weeks, and by the end of those 16 weeks, par-ticipants reported that their pain had decreased by an average of 43 percent while also decreasing the disability caused by their conditions. In addition to the ben-efi ts uncovered in the Tufts program, strength training can benefi t older men and

women by improving bal-ance and fl exibility, which can decrease their likelihood of falling and the severity of those falls if they do slip.

Giving blood The American Red Cross encourages eligible donors to end the year with real mean-ing by donating blood for hospital patients in need. Holiday activities, se-vere weather and seasonal illnesses, like the fl u, can pull people away from their regular blood dona-tion schedules. This creates a greater need for blood do-nations this time of year, es-pecially around the winter holidays. To encourage dona-tions, all those who come to donate Dec. 23 through Jan. 3, 2016, will get a long-sleeve Red Cross T-shirt, while sup-plies last. Healthy donors with all blood types are needed, es-pecially those with types AB, O, B negative and A negative. To make an appointment to donate blood, download the free Red Cross Blood Donor App from app stores, visit redcrossblood.org or call 1-800-RED CROSS (1-800-733-2767). Donors can now use the Blood Donor App to access their donor card and view vital signs from previ-ous donations.

Get moving A lack of regular exercise can be more harmful than pre-viously thought. According to a study published in The Lancet in 2012, across the globe sedentary lifestyles are now causing as many deaths as smoking. Data indicates that a lack of physical activity is caus-ing 5.3 million deaths per year and that the problem is so bad some believe it should be treated as a pandemic. Exercise can reduce rates of obesity, strengthen bones, help a person manage stress, and reduce a person’s risk for cardiovascular disease and diabetes.


Give gifts to promote physical activity Holiday gift-giving is a great time to start helping a loved one achieve his or her goal of losing weight in the New Year. If a friend or family member has expressed a desire to slim down in the New Year, the following items can make great holiday gifts that help your loved ones get a head start on their weight loss goals. • Yoga mat and DVD: Yoga has grown increasingly popular in recent years. According to a survey from the National Institutes of Health, nearly 10 percent of adults in the United States participated in yoga in 2012, up from 5 percent in 2002. Yoga is a great way to relieve stress and get in shape, and it can help men and women feel more fl exible. That increased fl exibility can help men and women looking to lose weight, making a yoga mat and DVD an ideal holiday gift. Such gifts are even better for men and women who may feel intimidated by exercising after a long layoff, as they can dust off the cobwebs from the comforts of their own homes. Offer to come over and show them some basic moves and help them in their fi rst few sessions if you’re al-ready familiar with yoga.

• Swimming lessons: Many people learn to swim as children, but a re-fresher course can help loved ones who have not dipped their toes in any water in recent years. Such lessons also may ignite (or reignite) a passion for swim-ming, which is a wonderful exercise that can promote weight loss and car-

A yoga mat and instructional DVD make great holiday gifts for loved ones who want to get a head start on their New Year’s fi tness goals.

diovascular health while helping men and women develop toned muscles. • Healthy cookbook: Effective, long-term weight loss requires both diet and exercise. A cookbook full of healthy recipes can prove an invalu-able resource for men and women who recognize the role healthy foods play in losing weight and keeping the weight off. Many adults cite a lack of time as the primary reason they eat unhealthy foods, so look for a cookbook that offers healthy recipes that can be cooked up quick. • Fitness tracker: Fitness trackers come in many shapes and sizes, but many allow users to count their steps and track the distances they travel in a typical day. More advanced models may even help men and women track the amount of calories they’ve con-sumed, both on a daily basis and over time. Such devices can prove motiva-tional to men and women looking to lose weight, providing detailed daily information they can use to track and see their progress. Holiday gifts that aim to help men and women looking to lose weight can pay dividends long after the holiday season has come and gone.

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The “perfect date night” differs depending on the couple. Some cou-ples might prefer a night on the town during which they get dolled up and visit a fi ve-star restaurant, while others might fi nd a laid back night at home makes for the ideal night for two. Dinner and a movie has long been a go-to for couples who prefer something short of a fancy night out but more extravagant than a relaxing night at home. While making plans to dine out and catch a movie is not complicated,

Perfect: Dinner and a moviethere are some things couples can do to make sure such nights go off without a hitch. • Make a dinner reservation. If you’re going out on a Friday or Saturday night, be sure to make a dinner reser-vation in advance. Chances are strong other couples have similar plans, and you don’t want to miss the movie be-cause you were stuck waiting for a table at the restaurant. Dinner and a movie nights tend to be impromptu, but make a reservation a few nights in

advance if you’re planning on going out on a popular date night. • Leave ample time between dinner and the start of the movie. No one wants to rush through a meal, espe-cially couples who may not get too many chances to dine out and en-joy each other’s conversation. If your movie begins at 9 p.m., make a dinner reservation for 6 or 6:30 so you have ample time to eat, enjoy each other’s company and make it to the theater on time. If you’re planning on seeing a highly anticipated movie on its open-ing weekend, be sure to leave enough time between dinner and the start time of the movie so you can get to the the-ater early enough to get good seats. • Buy your movie tickets in advance. Much like you want to make a dinner reservation so you can get a table, you also want to buy your tickets in ad-vance so you aren’t shut out if the the-ater sells out. If you’re worried about committing to the movie too far in ad-vance and want to wait to buy tickets, choose a fallback movie to see just in case the fi lm you were hoping to see sells out before you can buy tickets. • Know the addresses of nearby the-aters and show times. Many a couple has arrived at a movie theater only to fi nd the movie they planned to see is sold out. Oftentimes, such letdowns can be remedied by driving to anoth-er theater nearby that is showing the movie at a slightly later time than the initial theater the couple visited. Know your movie schedules and theater ad-dresses so you have options should your movie be sold out. Download an app like Fandango on your phone so you don’t waste precious time trying to fi nd show times and addresses on the Internet.

Dinner and a movie is a staple for couples’ date nights, and there are some tricks of the trade couples can employ to ensure their next date night is memorable for all the right reasons.

Research indicates that people who laugh a lot are much healthier and may live longer than those who don’t fi nd time to chuckle. A good, deep belly laugh can provide your body and mind with a great workout. Dr. Lee Berk at the Loma Linda School of Public Health in California found that laughing lowers levels of stress hormones and strengthens the immune system. The organization Laughter Works, which teaches people how and why to laugh, says laughter can cause blood pressure to drop, blood to become oxygenated and endorphins to kick in, which can improve mood. And that’s just the beginning. Laughing can help

Are you stressed? In a bad mood? Laugh it up!

reduce stress and promote stronger re-lationships between people who laugh together. Data indicates children around the age of 6 laugh the most, laugh-ing roughly 300 times per day, while adults average only 15 to 100 laughs per day. For better mood and health, remem-

ber to take time to laugh.

““ “

...laughter can cause blood pressure to

drop, blood to become oxygenated and

endorphins to kick in...


The nation’s highways and sky-ways experience an infl ux of travelers during the holiday season. People are on the move over the last fi ve weeks of the calendar year, traveling near and far to spend the holidays with friends and family members they hold dear. In fact, the United States Department of Transportation says the Thanksgiving and Christmas/New Year’s holiday pe-riods are among the busiest long-dis-tance travel periods of the year. Roughly 90 percent of holiday travel takes place by personal vehicle, fol-lowed by air, bus and train, says the USDOT. With so many people on the move, the risk for accidents and oth-er incidents increases. To keep the holidays enjoyable and safe, travel-ers should remember to exercise cau-tion. • Schedule a tune-up. Make sure your car is in good working order. Check the air pressure in tires and get an oil change if it is time. Other cars on the road may kick up salt and other debris from the roadways, so be certain to top off windshield washer fl uid to main-tain adequate visibility.

Put safe travel at the top of holiday list• Leave plenty of time. Expect traffi c and leave extra time to get to your des-tination. Hurrying may cause you to increase your speed or make risky ma-neuvers behind the wheel that can in-crease your risk of accident and injury. Leave extra time as well for traveling through weather conditions like snow and sleet. • Know various routes to the destina-tion. Volume or accidents can result in road detours. Keep a paper map in the car or rely on navigation systems. • Leave room for emergency supplies. Stock your vehicle with a change of clothes, blankets, snacks and drinks, jumper cables, a fl ashlight, and addi-tional safety supplies. Drivers should be prepared in the event of a break-down. • Keep children entertained. A long trip can seem longer with unhappy children in tow. Plan ahead with some activities to keep kids occupied while on the road. Games, books, videos, and music can fi ll the time. Make frequent stops so kids can get out of the car and stretch. And don’t forget to pack some food and drinks to cut down on time-

consuming rest stop visits. • Take turns driving. Spending long hours behind the wheel can cause fa-tigue. Share driving responsibilities with another adult passenger to help avoid drowsy driving conditions. If no one else is available to share the load, pull over and rest from time to time. • Secure packages and luggage. Tie down items on roof racks and in rear cargo areas of SUVs and vans so they’re not moving around freely. In the event of an accident, items that are not se-cured can be dangerous. Pack gifts and other items so that the driver’s line of sight is not impeded.

If holiday travel is in your future, remember to make safety a priority.

““ “

Leave extra time as well for traveling through weather

conditions like snow and sleet.


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Documents

Vitality December 2015pdf