Health

  • Apr 1
    2010
    Time for Play
      in health

    Time for Play

    Go back to the good ole days when exercising was all fun and games.

    BY LOYD MCINTOSH

    Does the thought of spending an hour walking on a treadmill while the talking heads of CNN drone on and on leave
    you bored to tears? Do you struggle with ways to convince your kids to get off the couch and get some much-needed physical activity?

    If you answered "yes" to either of these questions, don't worry— you're not alone. Maybe part of the problem is the word 'exercise'— it's so formal and regimented. Perhaps what we all need is a
    little less "exercise" and a lot more "play time."

    An afternoon shooting hoops or playing hide-and-seek not only provides a fun physical activity the entire family can enjoy, but also gives you and your children a chance to bond, make memories and relieve stress. For adults, play is a chance to move and have fun without taking themselves too seriously. For kids, play is an opportunity to burn calories without the pressure of competition and winning or losing—if only for an hour or two.

    Parents often say “go outside and play” when they should say “let's go outside and play,” says Caroline Bundy, mother of two boys and a personal trainer and director of community health initiatives for the Birmingham Metropolitan YMCA.
    “Too often, parents sit on the sidelines to watch their kids play and miss out on a lot of healthy, enjoyable activity.
    Instead of watching your children swim, swim with them and toss them around in the pool, or play Marco Polo with them,” she says.

    Even games that were popular in the past can prove to be a hit with kids, Caroline adds, despite our notion that they may be a bit oldfashioned. “Games like hopscotch, jumping rope and kickball are not only fun but are also good for you,” Caroline continues. “My boys have discovered the game of foursquare, and every time I turn around they're looking for some chalk to draw a four-square court on the driveway."

    Even kids who are already active can use a break from the job-like responsibilities and workload of team sports. Beth Anne Taylor became concerned after realizing her 9-year-old son Coe wasn’t enjoying playing football as much as he once
    did. She decided to introduce him to tennis, a sport she had enjoyed most of her life. It was one of the best decisions she
    ever made—for both of them. “I hoped it was something he would enjoy. but I had no idea he would take to it like he has,” Beth Anne says. “It's been nice to see the change in him.” Coe now participates in clinics and local tennis teams, but Beth Ann says the best part is that she and her son have a sport they enjoy together. “We can go out and play a game, just the two of us.

    It’s given us a whole new conversation piece,” she says. “On the weekends now we'll just a grab a racquet and say ‘let's go.’ It's given us something to look forward to doing together.”

    To learn more about how you can put play in your day, attend Healthy Kids’ Day at the Birmingham YMCA Youth Center in downtown Birmingham on April 17 from 9:30 a.m. until 1 p.m. For more information on Healthy Kids’ Day visit ymcabham.org.

    by Abigail Millwood 

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  • Feb 1
    2010
    Desperately Seeking Slumber
      in health

    Desperately Seeking Slumber
    Put an end to insomnia and start catching more Zzzs.
    BY JACQUELYNE FROEBER

         Tossing and turning into the wee hours isn’t just annoying—it can be hazardous to your health. Studies show that mortality rates spike in people who don’t get the recommended seven hours of sleep, and life-threatening illnesses like heart disease, high blood pressure and an increased risk for suicidal thoughts and behavior have also been linked to sleepless nights. At the very least, lack of sleep can result in irritability and obesity, and it can negatively impact memory capacity, speech control, concentration and your immune system’s ability to function.
        To increase your shut-eye potential, turn off the television and stow away the iPod: “The darker and quieter your room is, the better chance you have for sleep,” says William Adams, MD, a sleep disorders specialist from the Sleep Disorders Center of Alabama. Also, try going to bed and waking up at the same time every day of the week—including weekends—to give your body a reliable schedule to depend on.
        To help you (finally!) get some sleep, Dr. Adams answers your questions on insomnia.
     

    Q: Who is most likely to suffer from insomnia?
    A:     Adults 40 and older tend to have insomnia more than young adults because of more prevalent stress factors including economic woes and life-changing events like job loss or the death of a spouse or family member. Adults 65 and older are the most likely to experience insomnia because as the body ages, everything slows down—including your ability to fall asleep quickly.

    Q: How do I know if it's insomnia or just trouble sleeping?
    A:     At some point, everyone will experience a rough night’s sleep. But if you’re experiencing trouble with sleep initiation, staying asleep or not feeling rested the morning after, you may be experiencing signs of insomnia. If your symptoms persist for days, consult your doctor. And if you’re symptoms persist for two weeks, you are probably experiencing insomnia and should seek help immediately.

    Q: Will counting sheep help?
    A:     Unfortunately, this old wives’ tale is false. When counting anything, you’re actually calculating and problem solving in your brain, which may keep you awake longer. Try keeping your space free of distractions and your mind free of any worries or stress before bed.

    Q: What's new in treatments for insomnia?
    A:     In the past two to three years, prescription medications like Ambien CR, Sonata, Lunesta and Rozerem have been popular. Rozerem is different than the rest because it stimulates your body’s own melatonin, the hormone that helps you sleep. One of the most recent findings I think is important is the affect the environment has on sleep. For example, if you keep your home blazing with bright lights before you go to bed, odds are you may have a more difficult time falling asleep than if you went from soft mood lighting to darkness.

    Q: Is there an alternative medicine to try?
    A:     Many studies support that melatonin, which can be bought over the counter, can help you sleep. Although we are not sure what dose is most effective, follow the recommendations on the medication, do not exceed the recommended dosage, and talk with your doctor before starting any regimen.
     

    Get Your Snooze On
    Prepare for blissful slumber with these tips from the American Sleep Association:

    • Avoid or limit naps during the day: Napping decreases the amount of sleep needed at night, which may lead to insomnia.
    • don’t drink caffeinated beverages past noon: The effects of caffeine take about eight hours to wear off.
    • Avoid stressful situations or conflicts before bed.
    • Avoid smoking and alcohol, and talk to your doctor about the over-the-counter medications you may be taking. They may contain ingredients that keep you awake.
    • Exercise regularly (and make sure it’s at least two to four hours before sleeping), and avoid any rigorous activity right before bed.
    • Keep your bedroom cool, around 60 degrees, and void of any distractions like TV or pets.
    • Keep the bedroom dark with heavy curtains, or wear an eye mask.
    • Avoid heavy meals before bed, but a light snack may
    help you sleep.Try warm milk or turkey: Both contain a natural sleep inducer called L-tryptophan.
    • START a calming pre-sleep routine by meditating, listening to soothing music or taking a warm bath.
     

    For more information on insomnia, contact the Sleep Disorders Center of Alabama in Birmingham; 205.599.1020 or sleepalabama.com.

    by Abigail Millwood 

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  • Jan 1
    2010
    Just Breathe
      in health

    Just Breathe

    Shake your pre-wedding jitters with a calming yoga routine. 

    BY DEIDRA WHITFIELD | PHOTO BY ROB CULPEPPER

     

    While the period before you say “I do” can be one of the most exciting times in your life, the endless to-do list filled with appointments and tasks can quickly transform any carefree, blushing bride into an emotional basket case. So we've come bearing two little words of advice: just breathe. After spending time with Suzanne Graham, manager of SoHo-PiYo Yoga Studio in Homewood, we quickly learned that nothing could be more beneficial than breathing deeply and relaxing as anticipation for the big day builds.

    increase awareness
    Suzanne is a believer in the power of a good inhale-exhale
    routine. The most important part of coping with stress, she explains, is breathing. “All too often we take our breath for granted,” she says. “If you’re standing in the checkout line behind the person who can’t seem to find their driver’s license, and you have an appointment in five minutes to pick out invitations, check in with your breathing pattern. Be aware of what’s happening with the tension in your body. It may very well
    surprise you.”

    Prevent tension
    “When we’re stressed, we have a tendency to tighten our jaw muscle,” explains Suzanne.  “This muscle is one of the strongest in the body. As you clench the jaw, you automatically begin to tighten the muscles of the neck, shoulders and back. You then begin contracting your internal organs as well.  All of this is happening and you aren’t even aware of it. If you can become aware of the tension in your body, you can begin to breathe deeply, relax and feel the tension diminish.”

    Suzanne recommends working these quick and practical exercises into your daily routine to relieve stress and tension and promote a more relaxing and enjoyable pre-wedding experience. Finally! A task you’ll be happy to tack onto your to-do list.

    Exercises
    Abdominal breathing technique
    Place one hand on your stomach and the other on your chest. As you inhale, feel your stomach rise.  (Your chest should only rise slightly.) As you exhale, the stomach contracts. Either inhale and exhale through the nostrils or inhale through the nostrils and exhale out of the mouth. Quietly focusing on your breathing will not only help you release muscle tension, but also clear your head.

    Progressive muscle relaxation sequence
    Turn your attention to the body part that you are working on and contract the muscle as tightly as possible for a count of 10. Release and relax the muscle and focus on the tension flowing away from the body part. Notice how it relaxes and becomes limp and loose. Follow this sequence: right foot, left foot, right calf, left calf, right thigh, left thigh, hips and buttocks, stomach, chest, back, right arm and hand, left arm and hand, neck, shoulders and finally, face.

    Moving sequence
    1. Begin with neutral breathing in Table position (on hands and knees, shoulders aligned and squared)
    2. Inhale and roll up into Dog Tilt (still on hands and knees, with abdomen lowered and tailbone raised)
    3. Exhale into Cat position (arch back up as far as you can like a scared cat)
    4. Inhale into Dog Tilt again
    5. Exhale into Downward Facing Dog (body in an inverted “V” shape, buttocks raised)
    6. Take 3 breaths and exhale through Table position into Child's Pose in one breath (Knees to floor, abdomen pressed into thighs, forehead to the floor, arms parallel to legs)
    7. Inhale into Table and repeat

    Legs up the wall (Restorative Posture)
    Lie on the ground, hips parallel to the wall, legs stretched up the wall. Perform deep breathing technique, inhaling and exhaling, allowing the stomach to rise and fall. Lie in this position for 10 minutes.  

    Half-Moon Pose
    Stand with arms over your head. Exhale and lower body to one side. Inhale up, and repeat for opposite side.

     

    by Abigail Millwood 

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  • Nov 1
    2009
    Warding Off Holiday Weight Gain
      in health

    Keep extra pounds at bay this season with a proactive approach to eating and exercising.

    BY ROSE NGUYEN

        If you’re like me, you find yourself a little, well, fluffier, for lack of a better word, as the New Year approaches. Studies have shown that the average weight gain during the six-week period between Thanksgiving and the end of the year is 8 pounds, and while that may not sound like a lot, any dieter can tell you it takes much less time to put on 8 pounds than it does to take them off. This year, with advice from some of Birmingham’s fitness and nutrition specialists, you can make it through the holiday season with minimal damage.
        First, understand that there will be more demands of you during this time, and your routine will be more hectic. “Individuals focus on others and forget the importance of taking care of themselves,” says Suzanne Eleazer, a registered and licensed dietitian and nutrition consultant specializing in weight management at Magnolia Creek residential treatment center. “They’re busier and have less time for basic necessities, such as rest and nutrition.” This combined with lack of sleep would make anyone frazzled, which can easily add weight. “When people have additional responsibilities and activities, the first thing erased from their daily schedule is their normal exercise routine,” says Sandy King, general manager of Gold’s Gym. “This not only affects weight but also increases stress level. The best way to handle stress is to exercise, so it should be the last thing removed from your schedule.” But we can’t blame all weight gain on stress: Some of it comes from good old-fashioned poor eating behaviors. “In winter months, the days are shorter, our nesting instincts kick in and we take comfort in food,” says Issam Bajalia, a psychotherapist at Life Coach Services, Inc. “This, in addition to the increase of party invitations and excess of available indulgences, makes it an even more difficult time to keep our healthy eating habits.”
        So what’s the secret to gliding sveltely into 2010? Simple: Don’t change your normal routine. If it’s not already built into your schedule, Sandy recommends getting your workout done early in the morning before your good intentions are sabotaged by the unexpected that will inevitably arise. It may be hard to get up before the sun, but starting the day by revving your metabolism will make one extra sugar cookie less of a diet disaster. If you know in advance that your exercise routine will be dramatically impacted by the holiday season, be proactive. “A professional trainer can help you create a short but effective routine that will help you maintain your fitness level and also help you manage stress and pounds,” Sandy says. Suzanne suggests setting a fitness goal, like taking part in a local race. “Most cities have a ‘Turkey Trot’ or Christmas run,” she says. “It’s a great way to remain motivated to stay active because it will give you a nonfood focal point and keep you training during this feasting season.”
        The next holiday pitfall is the danger of indulgence. Issam advises you to think of parties as a venue to see friends and family rather than an opportunity to fill up on junk food that you wouldn’t eat under normal circumstances. By planning ahead and getting in the right mindset, you can avoid consuming excess sugar and high-fat foods. “The best approach to eating during this time is a basic principle of moderation,” Suzanne says. “Try keeping with a daily routine that is filled with moderate exercise, a large variety of fruits and vegetables, lean proteins and filling fiber. Eating on a time schedule throughout the day will keep blood sugar levels consistent, keeping the cravings at bay. Eating every three to four hours will keep your metabolism at its peak, which will help prevent extra fat storage.” The best plan for maintaining health during the holiday season, she continues, is to remove expectations of perfection. Allow yourself to have a realistic goal of maintaining weight rather than losing it. You will be less overwhelmed and more likely to succeed—and that’s the best gift you can get.

    by Abigail Millwood 

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