Akron Today Magazine

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Health & Fitness

Winter Depression – How To Pep Yourself Up

During the spring and summer months, do you feel happier than usual?  Do you feel like there are more possibilities? Do you feel like life doesn’t suck as much? The abundance of natural sunlight during the spring and summer months is wonderful for our body and spirit.

But, as the fall and winter months approach,  do you feel sad  or more gloomier than usual with no apparent reason to the mood change? Then, according to the Mayo Clinic, you may be suffering from Seasonal affective disorder (SAD.)

Fall  and Winter SAD it’s a condition that comes as the chilly weather approaches and natural sunlight becomes more scarce. Some of the symptoms associated with this condition are:

  1. Irritability
  2. Tiredness
  3. weight gain
  4. appetite changes and
  5. Oversleeping

Although these are some of the symptoms also associated with major depression, SAD

symptoms can come and go as the seasons change, so it’s easier for people to note the changes and seek medical advise if necessary.  Spring and Summer SAD is also a condition and should be treated accordingly.

All of us have good and bad days. Those are some of the free perks we get by living life. Major depression though, is a serious illness than should be treated seriously and promptly. It is a serious illness that can be fatal if leave unattended. 

Now,  if you have notice mood changes or your doctor has diagnosed you with SAD, what can  you do to combat it?

 There are very simple, economical ways to keep yourself upbeat.

  1. Exercise regularly and get outside.  
  2. Go for a long walk by yourself or with your dog 
  3. Read a book outside. 10 minutes of sunlight can uplift your mood for the day
  4. Spend some time in your garden. Planting a mum or two for your garden can help you with your moods and your home’s curb appeal.
  5. Take a hobby 
  6. Eat healthy foods

Keeping active during the winter months is hard for people living in the North, but it does not necessarily mean it’s impossible. There are groups of joggers that run all year long.  They jog when raining, snowing or in windy conditions.  The only time they don’t jog is when there’s lighting or thunder.  In the United States, there are many trails, parks and neighborhoods where a walk is just a few steps away. Take advantage of them, and live a healthier life!

Winter Health Foods and Drinks You Must Have

The cold weather has taken its time lately, but it seems that is finally here to stay. Flu epidemics affect the United States every year, and every year local health agencies encourage people to not only wash their hands regularly but to eat a healthy balanced diet to help us deal with these epidemics.  There are many healthy foods and drinks that can help us stay healthy and fight the dreaded flu, and some of these foods and drinks are even enjoyable for many of us.

These are the top 5 healthy foods to incorporate into your diet:

Teas

With the cold weather comes the craving of warm beverages that can make your day a bit more pleasant and enjoyable.  But before you go out and get yourself a warm drink at your local coffee shop, think of the calorie intake and inches you will acquire after you have finished the drink.  A Mocha Frappuccino at your local Starbucks contains 500 calories, 140 mg of caffeine and 79 g of sugar in one 20 0z drink. Not something you should do regularly, and especially not a drink you want to jump-start your day.

But, there have been many studies that look into the health benefits of tea, and while some of those studies are speculative, there is strong evidence to suggest that tea does have the ability to reduced the risk of coronary heart disease in people.

Black, green, white and Oolong teas are at the top of the list for the super healthy drinks for us. These teas contain disease-fighting antioxidants that can help you reduce the risk of heart diseases. A black tea-Earl Grey – contains only 30-60 mg of caffeine, green teas — 25-50 mg, and herbal teas-0 mg. If you drink teas without sugar, the calorie intake is minimal.

Dark Chocolate

Another enjoyable food or treat for us is dark chocolate. We are not talking about the white and milky chocolate variety, but the dark chocolate. That is the one that is found to have some of the same antioxidants found in tea, red wine, fruits, and vegetables. The health benefits are better blood flow in older adults and could help you reduce high blood pressure levels as well.

Avocados

Avocados are another healthy food that is great to eat and brings you many health benefits.  Yes, they are fatty and have about 3.1 g of saturated fat and 230 calories, but the health benefits associated with this fruit are too many to ignore, and the fats they contain are healthy fats that help you lower your “bad” cholesterol.

Cold Water Fish

Fish is one of those foods that you know from an early age is good for you.  You may not like fish, but the health benefits associated with cold water fish can range from reducing the risk of blood clots and heart attacks to lowering your cholesterol. The best cold water fish you can have are salmon, trout, herring, tuna, sardines, and mackerel. They contained an abundance of omega-3 acids that can help you fight many diseases. So, even if you don’t particularly like fish, you should try to incorporate them slowly into your diet.

Beans

There are many varieties and dishes you can have with beans.  And like fish, there are many people that do not like beans or don’t know how to cook them.  Beans are an excellent source of fiber, can help you with your digestion, lower your cholesterol levels, plus helps you reduce the risk of heart attacks. Incorporating these foods slowly into your diet can help you live a long and full life.

How Food Deserts are Affecting Rural Ohio

Hunger isn’t something on everyone’s minds, but for those who live in food deserts, people have to make sacrifices to eat – whether that means going to a drive-through or a miles-away grocery store. In the state of Ohio, the inability to conveniently access healthy food is a reality for many. For those who live in rural areas, there is a limited variety of food options and a lack of access to full-service grocers. Convenience foods are easier to access, which can lead to chronic diseases linked to poor diet. Heart disease, diabetes and obesity are just some of the serious, life-threatening consequences that small communities of Ohio are facing.

According to a study conducted by the U.S. Department of Agriculture (USDA), those in need of nutritious food can be impacted by the prices of necessities like housing and transportation and further budget constraints when attempting to meet food needs. In addition to monetary restraints, time is also an inconvenience. According to Journal of Extension 24 percent of Ohio households live more than a 10 minute drive away from any grocery store of any size. A long drive to the grocery store, an hour-long shopping trip and another drive home can mean precious time away from work or family. This also means more money invested into transportation, which can impact the decision to prepare meals from scratch, go out to eat or buy meals with less preparation time that contain preservatives and more harmful ingredients than simple produce.

In 2017, as many as 450,000 lived in a food desert in Cuyahoga County, and 137,000 lived more than two miles away from a grocery store. Of those living in a food desert, 83 percent live in areas with high numbers of deaths from chronic diseases. These people are left with few options, particularly if a person’s health begins to decline. There may be an unwillingness to travel or cook, or a physical inability to do so. The responsibility of getting food may have to be shifted onto someone with limited ability, further narrowing food options.

Advocate groups, like those in Cuyahoga, have taken steps to implement more grocery stores in low-income areas and areas with limited food choices. By installing a supermarket in a rural town, job opportunities can open up and bring more life to a community. Additionally, those in the community can make a better decision of whether to eat out or cook at home.

To help a food desert near you, find out more here, and start volunteering or donating fresh or healthy foods to your local food bank. Other areas have community gardens, which is a great way to give back and begin producing fresh fruits and vegetables without going to the grocery store. Combining these two innovative ways to provide food can begin assisting with getting food to those who need it most. Beyond food access, education on these serious problems, how to help and leaning more about healthy eating choices will help conquer this problem in our communities.

LynAnne Vucovich is a journalist who studied at the E.W. Scripps School of Journalism at Ohio University. She has a passion for culture, community and cats.

Outdoor Activities for Snowy Time – Prepare Now

This Fall it is critical to be building up your endurance and your skills in one of these activities if you plan to do it in the Winter weather as well.  It turns out, a lot of people run, bike and hike in the snow.  It can be a lot of fun but it is not the time to start those kinds of activities.  Instead, start doing them now and gradually work your way into the snowy Winter months to get the most enjoyment.

I took the time to find a good article on each of these activities for further reference along with the summaries below.

The first thing I have to confess though is that I am a little bit of a worry wart myself.  I like safety and at first blush, these do not seem like the safest things to do.  But like any activity, if you take safety precautions and build up your skill level, these can be fun year round.

1) Running in snow in Akron – I know someone who is part of a group of people in Peninsula who run in all weather year round.  And the person I know is very fit.  She told me the only days they do not run are when there is lighting.  So they run in snow, rain and extreme heat.  According to this webpage on Running World, you can buy things for running directly on snow and ice.  They suggest running in soft snow when possible and not on hard packed snow and ice.  The interesting part of this article is the advice that you will get a great workout because of the difficulty, although you will not beat your best time.  https://www.runnersworld.com/ask-coach-jenny/running-on-snow-and-ice

2) Biking in snow in Akron – With all the great bike trails throughout NE Ohio, it is a shame we cannot use them year round.  But of course you can if you are brave enough to go biking in the s

now.  My first impression is that you are going to be sliding a lot and some days that will certainly be true, but according to this article on bicycling, you can use any bike although mountain bikes and fat bikes will give you better stability.  As I mentioned, you should be biking regularly before the snow hits, and not trying to practice a new skill in the worst possible weather.  Find out more here. https://www.bicycling.com/training/tips/9-dos-and-donts-of-winter-cycling

3) Hiking in snow in Akron – Lastly, going hiking in the many Metro Parks in Northeast Ohio can be done all year long.  Just like running, you are going to get a more physical workout because of the added challenge.  Depending on the weather, you may want some more gear and even possibly some snow shoes to get around.  Also, if you are hiking back into deeper places, be sure to go with a friend and mark your location on your mobile phone when you start in case you lose the path.  Some of the paths that are easy to follow in the Summer may be nearly invisible when covered by snow.  For more on hiking in the snow read this article on Hike It Baby.  https://hikeitbaby.com/blog/hiking-in-the-snow/

You can play it safe in the Winter and go to the gym.  But you do not have to do that and you can always mix up your routine with a nice winter hike, bike or run.

 

 

Potentially Life-Saving Self-Defense Techniques

Walking alone, especially at night, can be worrying for some. In Ohio, over 200 victims of human trafficking were identified in 2017, according to the Ohio Attorney General Office’s annual report. Although men and women can both be victims, one in three women will experience a violent attack in their lifetime. These self-defense strategies will improve confidence and may make the walk home safer for everyone.

Self-defense is considered using reasonable force to protect oneself or their family from physical harm inflicted by an attacker. The defender must believe they are in danger of the assailant and cannot excuse excessive force. Other ways to feel safe besides using physical force is keeping pepper spray in your hand while walking, or putting keys in between your fingers. Staying on the phone with someone while walking alone can help ensure your safety, and staying aware of your surroundings helps. Everyday items like phones, keys or umbrellas can all be used as a weapon if someone was to attack you, making them more likely to run away.

If the purpose of the attack is to rob you, it’s safer to hand over what they want than to refuse. The best course of action is to defuse the situation as quickly as possible. Money, wallets and phones can all be replaced, but your life can’t. Getting out and away from the situation is far safer and easier than blocking such an attack. More importantly, trust your instincts. If you get a gut feeling that your normal route home seems “off” that night, or if someone is giving off creepy vibes, go another way.

While you are walking out alone, think about presenting yourself with confidence. According to Black Belt magazine, attackers focus on those who look confused, scared or distracted. These individuals are looking for someone they can easily overpower, and by presenting yourself with your head up and shoulders back, you are less likely to become a target. If someone attempts to engage with you, respond back just as confidently. This could be an attacker assessing how you may be feeling, so don’t allow them to throw you off guard. Avoid freezing up and respond with confidence and stay calm. Appear non-confrontational, but don’t allow them to get too close either and try to keep a safe distance between you and the other person. If they enter your personal space, tell them to back off, and if they don’t, push them away from you.

As soon as you are touched by someone, shout as loud as possible and fight back against them. There is no time for compassion in this situation and it’s important to act fast. The most effective parts of the body to hit are the eyes, nose, ears, neck, groin, knee and legs. Always maintain your distance, and don’t move closer to land a hit. When attempting to hit, leverage your weight into the swing to make your strike land with more force.

The first effective self-defense move is the heel-palm strike. Shove your hand with an open palm quickly and strongly upwards into the bottom of the nose. The second move is striking the eye, which can help you prepare for another attack. The eye strike is simply jabbing your hand into the eyes of the assailant, and whether the hit lands or not, the attacker will probably recoil. The last simple move is the knee strike: driving your need upward into your attacker’s groin, which could potentially end the fight quickly.

To make these moves even more powerful, consider incorporating the use of everyday objects, like keys. Also use your elbows, knees and head when trying to fight back, which are strong parts of the body. If you’re ever knocked down to the ground, remember the heel-palm and eye strike, which are just as effective from the floor. If the attacker is standing, kick at him, as your legs will keep them at a distance. Even on the ground, attempt to aim for the groin with a kick or a knee, and remember to always look for an opportunity when there’s an opening.

Don’t be afraid of what’s out in the dark, simply be prepared. Be aware of your surroundings when walking alone, and always keep something in your hand for a makeshift weapon or a phone call. Try to get out of a situation before it turns physical, but remember that using your body for defense can save you.

LynAnne Vucovich is a journalist who studied at the E.W. Scripps School of Journalism at Ohio University. She has a passion for culture, community and cats.

Extreme Fitness Safety

Exercise is a great way to get into shape or to stay in shape. One trend for a while now has been extreme fitness, where people push themselves to the limit.  However, this is only for people who have consulted doctors and are already in good shape and knowledgeable about fitness and their body.  You have to be good at listening to your body and keeping careful track of your workouts and how they effect you to go down this road.
When preparing for an extreme fitness routine there are many safety precaution a person needs to take in order to stay healthy and to keep from becoming sick.  Before starting the exercise routine a person should wait at least one hour after they have finished their last meal. This will allow oxygen and nutrients to circulate throughout the body and for digestion to be completed. If a person ate a large amount of food they should wait an even longer period of time before exercising. During the summer months the hottest part of the day is between 10am and 4pm. When possible a person should avoid a workout outdoors during this time when the sun is the strongest. If a person does want to work out then they should stay indoors and in the air conditioning.
When working out it is important to drink plenty of water. Four to six ounces is recommended for every 20 minutes of the workout. This will keep the body from dehydrating and will help cool the body down. Loose fitting clothing should also be worn. This will allow the sweat to evaporate off of the body. For every hour that a person plans on working out they should take a fifteen minute break. This will give the body a chance to cool down and rest before continuing on with the workout. When doing an intense workout program a person should monitor their heart rate. When a person exercises their heart rate will increase but they need to make sure they are still within a healthy range. The heart should not go above fifty percent of its normal resting rate even when involved in an intense workout.
Examples of more extreme exercise are Crossfit, Spinning, Boxing, Weight Lifting, Spartan Training, Marathon Training and anything HIIT oriented.  HIIT – High Intensity Interval Training is a system of planned cardio respiratory training which requires repeated bouts of short duration, high-intensity exercise intervals combined with periods of lower intensity intervals of recovery. You want to look into any of these types of fitness regimes because there can be dangers.  Just take a look at what has been found out about spinning – which you would think is super low impact and safe.
Do a search around Akron and you will find many types of more intense fitness programs.  Many Akron gyms have programs for more advanced people looking for a challenge and to push themselves.
When looking for an intense workout a person should combine walking, jogging, and cardiovascular training. This will help the body get into shape and be able to handle the intensity of the workout. Like all exercise programs be sure to consult with a doctor before starting.

Breast Cancer Awareness Month

October is Breast Cancer Awareness Month. People sport the pink ribbons all month long in order to spread awareness and show support for those diagnosed with breast cancer, and their loved ones. Breast cancer is especially important because it is the second-leading cancer found in women(lung cancer is first). Here are some facts about breast cancer that give us cause for concern and hope.

  1. 1 in 8 women in the U.S. will be diagnosed with breast cancer.
  2. Most breast cancer cases affect women/men with no family history of the illness.
  3. Men too can get breast cancer, although women are 100 times more likely to get it.
  4. Physical activity is one of the best ways to treat breast cancer.
  5. If you have been diagnosed with breast cancer, it is 4 times as likely that you will get cancer in the same, or different breast.
  6. Over 2.8 breast cancer survivors live in the U.S. currently.

There are many different ways to celebrate Breast Cancer awareness. Communities, neighborhoods, and entire cities organize events to celebrate and spread awareness. Among the most popular activities include walks and runs where you can either participate by running/walking or by helping organize and volunteer at the events. If you want to participate in one of these events, you can use Making Strides for Breast Cancer to find something in your area. If you want to take the tastier route, you can try some of these awesome breast cancer inspired recipes.

Pink Breast Cancer Cupcakes

Pink Cinnamon Rolls

Chocolate and Pink Swiss Roll Cake

From Lakes to Locks: Preserving Ohio’s Waterways

The landscape of downtown Kent, a sprawling suburban college town nestled between the urban city of Akron, numerous state preserves and parks, and vast rural croplands, speaks to its past as a center for manufacturing and business. In the center of town one can find a beautiful historic train station, converted into the iconic Treno Ristorante and overlooking once bustling but now seldom-used train tracks. Parallel to the tracks flows the Cuyahoga River, channeled through a retired granite lock formerly used to raise and lower ships carrying goods to and from local mills and factories to cities across Ohio and Pennsylvania. Many of the factories still stand, now utilized for retail space, art galleries, and bars, their aged brick exteriors lending a unique charm to this ever-changing town.

While the city of Kent now caters more to the college crowd rather than mills and manufacturers, it is still apparent that the proximity to the Cuyahoga offers great advantage to local residents. The canal locks are no longer in use, but the river provides valuable services, such as recreation and drinking water supply. Miles of park trails snake alongside the river providing enjoyment for people and habitats for native wildlife. Fishermen and kayakers can frequently be found navigating the water alongside large-mouth bass, bluegill, and even the occasional steel-head trout, once absent from the river due to heavy pollution which ultimately culminated in the infamous Cuyahoga River fires. The historic burning of the Cuyahoga demonstrates that, in spite our reliance on the services that the river provides, humans have not always paid respect to this invaluable resource. As we manipulate Ohio’s natural landscape in an attempt to adapt to societal changes, it is important to consider the impacts of human actions on local ecosystems and how we can best minimize deleterious effects. Kent and the Cuyahoga are only a microcosm of the myriad of aquatic ecosystems facing human-induced environmental threats.

Humans have progressively demonstrated an affinity for modifying the land to suit our needs, having modified one third to one half of Earth’s land surface. Rapid, poorly planned development often leads to draining and building atop wetlands, destroying and fragmenting wildlife habitats and eliminating the valuable ecological services they provide. Wetlands are often seen as expendable land suitable only for dumping waste and acting as a breeding ground for mosquitoes, but are crucial for water purification, wildlife habitat, flood protection, groundwater recharge, soil stabilization, and many other benefits.

In addition to the destruction of wetlands, urban development leads to the replacement of permeable soil and water-retaining ground cover with impervious materials such as concrete and asphalt. While this alteration of the natural water cycle may appear to be benign, there are dangerous repercussions. When water is unable to seep into the ground or be taken up by the roots of plants, the water must drain into storm sewers and local waterways. Impervious surfaces prevent water from percolating into the soil, causing the runoff to carry pollutants directly into waterways.

Fortunately, many aspects of waterways can be evaluated in order to gain insight into the health of an ecosystem. By monitoring the abundance of specific species that rely on an aquatic environment for survival, researchers are able to determine the impact of human-induced and natural factors. Aquatic macro invertebrates, or animals that live in water, lack a backbone, and can be seen with the naked eye, are excellent indicators of the condition of aquatic systems and can be used to establish correlation between land use and ecosystem health. Macro invertebrates are extremely common, are easy to collect and study, and have varying susceptibility to environmental factors, so the presence or absence of specific species and the number of different species present are evaluated to gauge the overall health of stream.

Organizations involved in conservation efforts often work in conjunction with dedicated volunteers and citizen scientists to play an important role in monitoring the health of aquatic systems. Water quality monitoring is crucial to identify changes in temperature, pH, and oxygen levels. A rise in water temperature has been shown to be detrimental to fish eggs and the growth of young fish, while also reducing macro invertebrate populations on which fish feed. Municipal wastewater and agricultural runoff can contain excess nutrients leading to a proliferation of algal blooms. The utilization of oxygen by decomposing algae causes “dead zones”, which lack oxygen sufficient for sustaining life.

While the issues affecting water quality are abundant, there is still hope. Many local organizations in Northeast Ohio are currently working diligently to assess and protect the health of local waterways. The Northeast Ohio Regional Sewer District (NEORSD) consists of three treatment plants responsible for collecting and cleaning 90 billion gallons of wastewater every year. NEORSD is a major player in evaluating local water quality and working to reduce harmful environmental impacts. One of the efforts of NEORSD is Project Clean Lake, which involves a 25 year, 3 billion dollar plan to reduce Combined Sewer Overflow (CSO), or the discharge of untreated municipal wastewater and storm water runoff directly into the river and lake when the current infrastructure reaches maximum capacity.

A crucial step in protecting local waterways is involving the community in individual and collective actions to minimize negative impacts and help clean up polluted areas. Fortunately, there are numerous local organization allowing the opportunity for community members to be engaged in conservation and restoration projects. The Cleveland Metroparks Watershed Stewardship Center in Parma offers an array of volunteer opportunities and workshops that allow community members to practice citizen science through stream and species monitoring, learn about local watersheds and ecology, or brush up on sustainable practices around the home. The Watershed Stewardship Center also offers free programs for school children, providing valuable learning opportunities for the next generation of conservationists. For more information on upcoming events, visit www.clevelandmetroparks.com/parks/programs-events.

If you prefer to get outside and get active for the cause, then consider participating in the West Creek Conservancy’s Creatures in the Forest 5K Trail Run on Saturday, October 28th. Have fun with family and friends, run or walk through scenic terrain, and help to raise funds and awareness for the West Creek Conservancy’s efforts to create a Greener Greater Cleveland. The Conservancy works collaboratively with many local organizations to preserve and restore natural spaces and waterways and provide opportunities for community members to connect with nature. For more information on volunteer opportunities with the West Creek Conservancy or to register for the run, visit: http://westcreek.org.

Back home in Kent, my car currently sits atop the paved slope of my driveway. Should I happen to have a minor oil leak or choose to wash my car with a bucket of soapy water, these chemicals drip onto my driveway, ultimately to be swept away into a drainage pipe or seep into the groundwater with the next heavy rain. The accumulation of such seemingly minor environmental insults from millions of households and businesses can lead to devastating consequences, including algal blooms, dead zones, and toxicity to aquatic life. By simply going about our daily routines, we each inadvertently contribute to aquatic degradation. By understanding the role that each of our choices play in our local ecosystems we may better our practices to preserve species. In this time of turbulent climates, both natural and political, it is crucial that we all put forth conscious effort to make wise choices for the protection of our precious natural areas.

This article is provided by Amanda Fowler.  Amanda Fowler is a Life Support Systems Technician for the Fresno Chaffee Zoo, working diligently as a part of the team responsible for maintaining the zoo’s aquatic exhibits. Through close daily monitoring of water quality parameters and multiple methods of mechanical, chemical, and biological filtration, Amanda has gained a deep understanding of the intricate biotic and abiotic components of aquatic ecosystems. This work informs and inspires a passion for water quality and conservation, the theme of Amanda’s Master’s work in biology through Miami University’s Advanced Inquiry Program. A native of Cleveland, Ohio, Amanda has completed numerous projects throughout the program focusing on community education and water quality issues both in Ohio and in her current home state of California.

Healthy Living 101: Five Tips On Eating and Living Well When You’re Above 50

It’s no secret that as we grow old, our bodies turn weaker and more susceptible to diseases. For this reason, it makes sense to watch out what you eat since your body cannot handle the diet you have been used to all your life. Knowing what you eat and eating well at this stage (or at any stage in your life for that matter) will not only help you gain a healthier body but will help you avoid chronic diseases that threaten your health as you age. In this article, I will share with you some tips in order to help you determine which foods to avoid and which ones you need to consume more to promote better health. Hopefully, even those who are still in their late 20s, 30s or 40s can still pick up a tip or two that will help them get used to the idea of eating well and healthy in preparation for those more advanced years.

Disclaimer: These are tips I have gathered from research and well-meaning friends over the years. I don’t claim these to be my own and these are shared with the readers of this post with the intention of helping and getting the word out there so that more people will gain useful knowledge on this subject.  

    1. Eat plenty of veggies and fruits. This is rather general and something that we have been hearing from our parents practically all of our lives. However, no matter how much we hear it, we know that we still don’t follow this advice enough. People who are older need more of the nutrients and vitamins that they can get from fruits and veggies, so this would be the time to stock up on them. Choose greens and whole fruits because they need as much fiber and antioxidants as they can get. The ideal serving size for veggies should be around 2 cups each day.
    2. Drink plenty of water. This is another no-brainer in this case. Doctors have found that as a person grows old, their sense of thirst weakens or diminishes, making them prone to dehydration. For this reason, it is important to drink plenty of water, especially for those who have gone through a recent illness. Since old people need to eat more fiber, drinking water will also help the fiber move easily through their intestines and will help cleanse it from impurities accumulated through years of unhealthy eating.
    3. Go for less salt. Our body needs sodium, but too much of it is not good. Some older people tend to find their food tasteless, but putting more salt in their food is not the solution. You have to take note that aside from the salt you put in your food, most processed products have already been salted in the first place. People who are more than 50 years old just require 2/3 of a teaspoon of salt on a daily basis and that should already include the salt content of processed food. Instead of adding salt, you should try to use herbs and spices to add flavor and taste to your dishes.
    4. Supplement it. As much as I’m all for getting all the nutrients and minerals that we need exclusively from fruits and vegetables, it is not always the case. In such cases, supplements can aid your body make up for the nutrients it needs. Some of these supplements include calcium for stronger bones, Vitamin B12 to keep nerves and blood cells in good condition as well as Vitamin D for overall health. The elderly may need more supplements based on their needs as well as how active they have to be on a daily basis.
    5. Portion control. While this may sound like an advice for those who are trying to lose weight, this also holds true for older people. It’s easy to eat a lot when you’re still young and active since your body burns calories faster then. However, a good number of older people find that they can no longer have the active lifestyle that they used to have and their body is not as stronger as it used to be. In such cases, portion control is key. Ideally, how much you eat should depend on how active you are and if you keep stocking up on calories without burning them, you could put your health at risk. 

    Growing older can bring forth a lot of changes to an individual and the changes are not always pleasant. While it’s inevitable that an older person’s body becomes weaker with age, the rate in which this happens can be slowed down through proper diet, exercise, and overall healthy living. For those who have noticed these symptoms happening already, it’s not too late to try and make an effort to take care of your health. At the end of the day, it always pays off to eat and live well no matter what age you’re in.

Transitioning From Outdoor Fit to Indoor Fit

With the cooler weather coming soon, it is time for Ohio residents to start planning their transition from outdoor fitness activities to indoor. Northeast Ohio has a wealth of bike trails, hiking, beaches, swimming, outdoor sports and other ways to stay outside (for free) in the Summer.  But once it dips below 50 degrees, those outdoor activities seem a bit less appealing and eventually only are options for hard core outdoorsy people.

So what are some of your options this Winter to stay in shape?

Join  a Gym.  This is obvious, but one nice thing that has changed in the last few years is you can join gyms month to month and only use them in the Winter months.

Buy limited fitness equipment to stay fit at home.  A tread mill and some kettle bells might be all you need to stay beach body ready in your home.  Look for used kettle bells to save some money.

Join Indoor Sports.  We recently covered options of Indoor Tennis and Indoor Soccer.  Basketball would be another obvious one.  Maybe you can even find adult dodge ball.  There are plenty of indoor sporting opportunities for kids and adults.

Do Winter sports.  Cross country and downhill skiing are great workouts.  Snow shoe hiking?  Sure.  You can also simply hike snow trails with some extra preparation.

Watch what you eat.  There is the issue of paying close attention to your Winter diet.  Do not start eating more at night because you are spending more time in front of the television.  Do not cut back on fresh fruits and vegetables just because they cost a little bit more.  Do not stop grilling healthy lean meats just because you have to push some snow off the grill cover first.

With some advanced planning and careful attention being paid to how your habits change, you can stay fit and firm no matter how long the ground is covered in permafrost.