See also: Eating Smart & Woman's World
By Roy Carter
Yo, nice of you to drop in ("180 joules...clear!"), excuse me, I'm a little busy right now (zzttzzztt). That poor guy, they've been working on him for a few minutes now, and it doesn't look good. ("360 Joules...clear!), excuse me again (zzztttzzztt).
Alright, that did it, another save for me. He's probably headed to the surgeon's table though.
So how are you? Here, shake (zzttzzztt), ha, ha, ha, I didn't think you'd be foolish enough to fall for that old buzzer in the hand. But then you are foolish enough not to take care of your heart, so I guess it figures.
That's alright, though, because I love doing this. So you guys just keep doing what you're doing, and bring 'em on. I could do this all day.
Just what do I do, you ask? I'm a defibrillator (you can call me Sid D'Fib). I'm the electrical device that is used to restore a heart to beating normally after a heart attack. And, to tell the truth, I am the best thing going when it comes to doing that.
But, just to let you guys in on a little secret, you're my best bet for my job security. You eat a lot of lousy food and you don't get enough exercise. And when you do exercise, you are mostly concerned about the muscles that make you look good. You forget that the heart is the most important muscle you have.
You know, dude, I used to worry that if I told you how to take care of your heart and avoid all this, the need for my service would dwindle, and I wouldn't be able to enjoy these kind of active days.
But that hasn't happened yet, because you keep flocking to those fast food restaurants and sitting on your butts all day. America keeps getting fatter! That's great news for me and my buddies.
Anyways, if you were going to take care of your heart, you would need to watch what you eat, and become more active. We won't get into the dietary discussion today, but we will discuss becoming more active. You guys need to exercise your hearts. After all it is a muscle, and what happens to a muscle if you don't exercise it? That's right, it becomes weak and inefficient, and another muscle may have to take over its duties. The problem with the heart is, there are no other muscles that can take over! Your heart is the only show in town!
There are some guidelines for putting together a cardiovascular exercise program. It should be done at least three times a week (although five to six times is much better). You should start with a 10-to-15-minute warm-up period, during which you gradually increase your heart rate and warm up your muscles. This is followed by at least a 20-minute training period during which you maintain a target heart rate. You can get this target heart rate by subtracting your age from 220 and multiplying by 65 to 85 percent.
This should then be followed by a 10-to-15-minute cool down period. This is an aerobic exercise which involves large muscle groups such as the legs and or arms. It can be biking, kayaking, running, doing things like a treadmill, or elliptical at the gym, or simply walking. In fact, walking is the easiest exercise and requires very little equipment (shoes). You can't get your heart rate up as you would when running, so you just have to do your walking for a longer period of time.
For most people who are not into exercising and watching their heart rate, just going for a daily walk of 45 minutes to an hour will do the trick. It should be brisk enough for you to be able to talk, but not sing. Although, I've never seen very many people singing as they walk (unless, of course, it's raining). The point is, you don't have to get too technical to have a good cardiovascular exercise program. Just do something on a regular basis.
Now, I bet you're wondering if I feel I made a mistake by giving you all this information on how to take care of your heart. Do you think I'm really worried about job security? Naw, not a bit. That's because I know that most of you won't take heed, and listen to what I just said. So, enjoy your lives (or what's left of it) and I'll (zzztttzzttt)-got you again!-see you later.
(Mr. Carter is a physical therapist for Bayada Nurses. He can be reached at 781-831-0347.)
By Jamie Neithold-Nash, DC
It is late in the season, the roads are crowded, people are huffing and puffing and wondering. "Is this Tourist Season ever going to end?"
I am here to say, "don't hate the tourists,"-even though sometimes it appears they may not have all their wits about them.
Kidding aside, I would like to propose that we use tourists as a barometer to our inner well-being. The tourists are not really a problem. How we react to what happens to our quiet lives every summer is what we need to focus on.
It is not healthy to channel inner aggression at innocent outsiders. If we place the blame outside of ourselves on unsuspecting fun-seeking visitors, then we are missing a brilliant opportunity to look within at our own personal reactions to this added environmental stress.
Can you stay internally calm and outwardly pleasant at the deli line in the grocery store? That is the great personal challenge.
After all, the tourist is a predictable phenomenon. You know that when it rains you will sit for hours in traffic on Route 28 and in Hyannis. You know that the sun affects all beach access, and that the bridges on Sunday will be backed up earlier if it is raining, or later if it is sunny. Never make a 1 p.m. appointment off-Cape on a Saturday because that is when the rentals change over, and do not go grocery shopping on Friday afternoons in uncomfortable shoes, because the store will be very crowded and you will have to stand in line for a very long time.
It has been said that our emotions are a guide to our well being. It is far better to feel happy and joyful than angry and victimized.
So if a tourist is somehow irritating you, instead of blaming, "those darn tourists," try taking a deep breath and re-direct your emotions towards humor, compassion and kindness.
Even neutral would be better than feeling helpless and frustrated.
Rather than shooting a forked tongue outward, try looking beyond the tourist to our beautiful spit of land and all the reasons we live here.
I chose Cape Cod as my home because I wanted to do what I love in a beautiful place.
How about you? Are you here because you were once a tourist who fell in love with the unique beauty and relaxed lifestyle?
The next time you notice you are feeling less than pleased with the summer crowds on Cape Cod, take a moment to realize your tourism barometer may be letting you know it is time to lighten up on the inside.
Tourists will come and they will go. But you can shift your emotions so that you are having as much fun as they are-maybe even more.
(Dr. Neithold-Nash is a Certified Network Chiropractor in South Dennis, 508-394-9355.)
By Carol Charpentier, MS
We have all experienced anxiety in our lives. We're familiar with the sudden rush of adrenaline and resulting increase in our heart rate, increased respiration, difficulty breathing and the fear that accompanies anxiety. Fortunately, for most of us, these anxious moments pass and we go back to our lives no worse for the experience.
For almost 20 million people in the United States, however, anxiety is an almost daily part of life. In fact, anxiety is probably the most common mental health problem-but is also very treatable.
While there are many forms of anxiety, including panic disorder, phobias, and obsessive compulsive disorder, they all have a common feature of extreme fear often accompanied by changes in mood, behavior and physical symptoms.
In generalized anxiety disorder, people experience excessive worry and are unable to control this worry for many months at a time. This is often accompanied by feelings of depression and many people use alcohol and drugs to help relieve their anxiety.
In addition, people with this disorder may also experience:
There are many possible causes for generalized anxiety disorder, but it is usually associated with stress and chemical activity in the brain. People with generalized anxiety also report that family members have experienced anxiety.
A number of treatments can be very effective in treating generalized anxiety disorder, most often a combination of talk therapy and medication.
If you have been experiencing anxiety that does not seem to go away, or if you are constantly worrying about aspects of your life, you may be suffering from an anxiety disorder. Help is available, so please consult your primary care physician. Bayview Associates, which has licensed psychologists, social workers and psychiatrists, also can help.
(Ms. Charpentier is director of Bayview Associates, a program of South Shore Mental Health, with offices in Brewster and Hyannis. She can be reached at 508-862-0514.)
By Carol Penfield, RN, MS, NPc
Heart disease remains the Number One killer for Americans.
Staying fit is essential for heart health, since the heart is a muscle that needs to stay strong and free from plaque buildup that may cause heart attacks and stroke.
Walking is the most common form of exercise practiced. It can decrease the risk factors for heart disease by lowering cholesterol, improving blood sugar control, assisting with weight management, and lowering blood pressure.
The recommended amount of exercise for general health is 30 to 60 minutes five or six days a week.
However, while walking the same route at the same speed is good for general health, it may not lead to improved heart strength. The heart has to be challenged to be able to respond to those unexpected daily "stressors."
For strengthening the heart, adding variations to a walking workout is helpful.
This can be accomplished by increasing the speed of the walk, the amount of time walking, or the intensity.
One example is an interval workout. This can be performed by warming up with a five-minute walk, then increasing the pace to a level that is considered "somewhat hard" for two minutes, then returning to a comfortable walking pace for four minutes.
Interval walking programs can vary in length, but a common technique is to keep the intense portion of the interval workout about half as long as the recovery time. The intervals can be repeated throughout the walking program.
Adding hills and swinging the arms are options that help increase the challenge of a walking program.
For the exerciser who is trying to lose weight, interval-walking also can help maximize calorie burning. Fitness studies have shown that this form of exercise generally is safe; but, it's important to consult with your health care provider or cardiologist prior to starting or changing your fitness routine.
(Ms. Penfield is a nurse practitioner, certified personal trainer and the owner of Chatham Health and Swim Club, 508-945-3555 or carol@chathamhealthclub.com.)
By Denise M. Dever
Food poisoning is a very real concern at any age. There are more than 250 known food-borne diseases, according to the U.S. Centers for Disease Control and Prevention. Each year, they kill more than 5,000 people and make about 76 million others sick with 325,000 requiring hospitalization.
Luckily, most cases of food sickness are mild and last only a day or two.
Food or drinks contaminated with bacteria, viruses, or parasites can make us sick. Bacteria cause most cases of food-related illness, like E-coli infection, salmonella, and botulism.
Your refrigerator can be a breeding ground for some of these. That's why proper storage of food is one important way to keep your senior loved one healthy.
Following, from AARP, are storage tips:
If you need someone to assist you, consider soliciting the help of a trusted neighbor or family friend. Improper storage of food can be dangerous to your health and is one sign that it may be time to ask for extra help.
(Ms. Dever is President and co-owner of Home Instead Senior Care of Centerville, providing home care for seniors, 508-778-8613 or www.homeinstead.com.)
By Sally Okun, RN, MMHS
Negotiating the health care system is a daunting task indeed. In the past few months I've experienced first-hand the challenge of seeing a loved one ill and in need of comprehensive quality care. While this is not the first time I've taken on the role of advocate for a family member, it is the first time I have felt an overwhelming need for an advocate all my own.
Despite my 30 years experience as a nurse and health care advocate I found myself stymied by the vastness and rigidity of our health care system. Seemingly simple questions became mired in confusion as I was shuffled from one menu to another or my call ended in a disconnect for no apparent reason. Ineffective communication and exchange of information across providers within the same organization left us retelling our story over and over again, even after signing all the forms.
There were days when I struggled to find the energy to think about the next step, never mind finding the wherewithal to take one. I've often wondered aloud, "If I'm having this much difficulty navigating the system, what would it be like if my loved one had no assistance?"
For our family, that's a rhetorical question. But for many Americans who lack an interested and available advocate, it is reality.
I have every reason to believe that my colleagues in health care are well-intentioned professionals functioning in an overburdened system. I don't believe for a moment that these professionals get up each day and go off to work to do a mediocre job. Yet, when confronting the system from the other side of the fence, to many of us mediocrity appears pervasive.
In a country where we spend over 15 percent of the Gross National Product on health care it's high time we expect and get more. There are conversations taking place in kitchens all over America about the benefit and burden of maintaining health insurance as out-of-pocket expenses increase each year while access and quality decrease. And while health care currently is a hot topic in statehouses around the country, policy makers are woefully behind. Significant improvement in the health care experiences of people who are ill today or will become ill in the foreseeable future is unlikely.
My best advice is to find an advocate who can be available to assist you in the event illness occurs. I've got mine in place, just in case.
(Ms. Okun is the proprietor of Caretography, LLC and may be reached at P.O. Box 1271, Barnstable, MA 02630, 508-280-3485, info@caretography.com or www.caretography.com.)