Somdhealthsummer2014

Page 2 Southern Maryland Health SUMMER 2014

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Summer 2014 Southern Maryland Health 3

FeaturesHealthier waysto tan 5

Don’t let bugsruin summer fun 8

Is snoring impactingyour health? 10

Why walk? 15

Avoid diet pitfalls 16

Reducing your riskof hearing loss 17

Fun exercisesfor seniors 18

Heart, mind, soul 4

Barbeque delights 14In every edition:

Summer 2014

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In a complicated, noisy world, I’m learning to embrace solitude.It doesn’t always gowell, but there’s valor in the attempt.My first experience with yoga wasn’t exactly disastrous, but it wasn’t one

I’m eager to repeat. For our inaugural issue of Southern Maryland Health in2011, I attended a local class for research. It was soothing, yes — but I wasmore than 40pounds overweight, obsessed aboutmyappearance in stretchypants andwas very tired by the close.Worrying about all the wrong things, of course.And thatwas a personal issue. I knowmany folkswhobenefit greatly from

yoga . . . but at that point inmy life, Iwasn’t ready tobe still. I didn’t knowhow.Being alone with my thoughts has always been problematic. Because I

worry constantly, I know time spent in solitudemaynot endwell. I like to staybusy, moving until I’m ready to collapse; when we’re preoccupied with dailylife, I figure, there’s little room for doubt to creep in.But it creeps in, anyway.Growing up in an active household, I was rarely alone — and became

accustomed to thathustle-and-bustle.Nowsharinga spacewith justmyhus-band, themorning quiet after he leaves for work wasmakingme anxious.

For the first few weeks in our new home, I filled the empty house withchaos. TheTV and radio were always on—whether I was nearby or not. Iwas determinednot to let the creaks and groans of the unfamiliar spaceunsettleme.

But somewhere along the line, all the sound sud-denly became . . . noise. And all the noisebecame a nuisance.With our days overflowing with newsalerts, textmessages and statusupdates, Isuddenly found myself cravingsilence. Peace over “progress.” I’mlearning meditation is different for

everyone—and it’s all about discoveringwhat “inner quiet”means to you.For some, meditating is about finding

the time to simply be without distraction. According to ZenHabits.net,it’s a respite meant to relieve stress. Meditation can also help improveyour memory, happiness, self-control and focus. Practicing mindfulnessallows us to savor life and be present in all we do — and isn’t that an

admirable goal?How you meditate isn’t as important as simply making the time to do so,

ZenHabitsexplains.Theysuggest startingwith just twominutesdaily tobeginforming a habit. As you feel more confident and enjoy the practice, build upto a level that feels comfortable for you. Choosing a specific time of day —before breakfast, mid-afternoon — may help you make the time. Finding aquiet spot where youwon’t have to interact with anyone is key.What to think about? Not your to-do list, for starters. ZenHabits recom-

mends focusing on your breathing for two minutes, following it in throughyour nostrils, into your throat, then paying attention as it fills your stomachand lungs. Close your eyes or keep them open, but makesure your opened eyes are cast down and softly focused.Follow your outward breath, too.Count to 10 with your breathing, then start over. If

your mind wanders, gently bring your focus back toyour breath and begin again. Repeat as desired and,with luck, finish feeling refreshed.I knowwhat I’ll be doing before coffee tomorrow.

Embracing the solitude

4 Southern Maryland Health Summer 2014

Heart, mind, soul

Megan Johnson, editor

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Healthier ways to tanFor many, summertime

means longer days, barbe-ques, lounging at the beach— and seeking that goldenglow only afforded by thesun.Or is it?Though tanningcanbea

popular pastime as theweather heats up, pro-longed and unprotectedexposure toultraviolet (UV)rays — either from tanningbeds or the sun itself— cancause damage to the skinand eyes, suppression ofthe immune system andskin cancer. According tothe Skin Cancer Founda-tion, there are more newcases of the disease in theU.S. annually than there arecases of breast, prostate,lung or colon cancers com-bined.

Basal cell and squamouscell cancers are the mostcommon cancers of theskin, reports the AmericanCancer Society (ACS). Bothare commonly found onareasof thebody frequentlyexposed to sun. Thoughbasal and squamous cellcancers aremuch less likelythan melanomas to spreadto other areas and becomelife-threatening, it’s stillimportant to find and treatthem early, the societystates. “If left untreated,they can grow larger andinvade nearby tissues andorgans, causing scarring,deformity or even loss offunction in some parts ofthebody,” theACSexplains.Some of these cancers canspread if not treated, andcan even be fatal.

“Melanomas can occuranywhere on the body, butare more likely to start incertain locations,” the soci-ety states. “The trunk (chestand back) is the most com-mon site in men. Inwomen, the legs are themost common site.” Theface and neck are othercommon places formelanoma to begin.In addition to cancer,

prolonged exposure to UVrays can cause visiblechanges to the skin: wrin-kles, freckles and signs ofaging. The skin can also sagas it loses its elasticity afterstretching.To avoid the ill effects

brought on by outdoorexposure and time spent ina tanning bed, considerhealthier alternatives for

that warm glow:• Spray tanning:

Offered bymany spas andsalons, spray-tanninginvolves a safe dyeapplied to the skin to tem-porarily change its hue.This process should bedone by an experienced

professional to avoidstreaking or unnaturalcoloring. Once dry, thepigment should not easilywipe off. Though formu-lations vary, a spray tancould last up to 7-10 days.Hydrating the skin can

See Tan, Page 22

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Coverage under Social Security comes in the formof Social Security Disability (SSD) and SupplementalSecurity Income (SSI). SSD is available to individualswho haveworked and paid aminimumof 20quarters over the past 10 years. Those failing to payinto the system sufficientlymay be entitled to SSI aslong as they do not reside in householdswith incomeof greater than $12,000 each year earned by a relative.The Social Security Administration (SSA) employs

amedical- and age-based analysis which imposesgreater restrictions on an individual’s ability toworkas a person ages. A person under the age of 50, for themost part, will be expected to prove disability fromall workwhereas a person age 55 or older, inmanycases, will need to prove only the inability to performtheir prior or similar work. Private disability policiesemploy somewhat differentmedical and vocationalconcepts and do notmake any allowances for apresumption of age-related disability.A person considering application for disability

benefits should seek a series of consultations prior tofinalizing their decision. First, a potential claimantshould review the terms of any private disabilitypolicy underwhich he/she is covered.Then, theindividual should discuss theirmedical situationwith their treatment provider(s). A fully-supportedmedical record is essential for the purpose ofapplying for disability.Oncemedical support for disability is established,

the next consultation should bewith a lawyer whohas substantial experience in disability law.Thisconsultationwill assist the claimant in clarifying anyremainingmedical and legal issues and can givegreater guidance in coordinating a betterpresentation of an individual’s disability claim.Psychiatric disability claims present several

challenging issues, and psychiatric claims are

subjective by definition.The Social SecurityAdministration through theDepartment ofDisability Determination Services in the separatestates utilizes a standard form for assessingpsychiatric claims.This form includes a series ofmental residual functional capacity findings addresspertinent aspects in the following categories:understanding andmemory, sustainingconcentration and persistence, social interaction,adaptation, and effect of work stressors.Unfortunately, the in-house examiners rarelymakefindingswhich indicate disability -- and rarely findmore thanmoderate impairment. Treatmentproviders are rarely contacted for supplementalinformation, allowing the non-examining reviewertomake their own functional capacity findingswithout being contradicted.Private insurers alsowill use non-examining

reviewers for the purpose of denying disabilityclaims, especially where group policiesadministered under ERISA are concerned -- despitea clear prohibition of this practice by the AmericanPsychiatric Association (Principles ofMedical Ethics§7(C)). Both SSA and private insurers will seize uponlimited recordation inmedical records as evidence aclaimant does not suffer from functionalimpairment.So, how are these problems remedied in order to

assist disabled patients?The basic approach is todevelopmore extensive information from treatmentproviders, either a narrative or questionnaire formwith a focus on addressing functional capacityissues to demonstrate claimant disability. Shouldthe claimant experience cognitive deficits, a referralfor neuropsychiatric evaluationmay bewarranted.Such testing can result in objective evidencewhichcan satisfy a private insurer’s demand for proof ofdisability. Only by supplementing themedicalrecordwill patients be given any fair chance atreceiving disability benefits. Evenwhen claims aredocumented extensively, legal actionmay still benecessary to obtainmuch-needed disabilitybenefits for deserving patients.Scott Elkind is a principal with Elkind& Shea,The

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Various factors may increase a woman'sriskofdevelopingbreastcancer.But thesizeofa woman's breasts may not help doctorsdetermine thegravity of that risk.Researchers have uncovered connections

between some genes that determine awoman's breast size and those involved withbreast cancer, but those discoveries are notenough todetermineadefinitive link.Scientists at commercialDNA testing serv-

ice 23andMe inCaliforniahave foundacorre-lation between the genes that determinewhetherawomanwillwearaBcuporaDcupbra and the genes associatedwith breast can-cer risk. Data from more than 16,000 femalecustomers who had their genetic makeupexamined was analyzed, particularly singlenucleotidepolymorphisms,orSNPs.SNPsarevariations in DNA that may or may not haveimpactonpredispositiontocertaintraitsor ill-nesses. The researchers identified seven SNPsas “significantly associated” with breast size,three of which had previously been linked tobreast cancer risk.Doctors say that it is unlikely breast size

alonewill dictatepropensity forbreast cancer.Others have argued the DNA study was pre-liminary and possibly flawed because it failedto account for complete information, such as

breast density, participants' weight or alcoholconsumption—all factors thatcancontributetobreast cancer risk.Excess body weight, which can contribute

to larger breast size,may be amore likely cul-prit in the correlation between cup size andcancer.TheAmericanCancerSocietysaysthatas many as 20 percent of all cancer-relateddeathswere impacted by excess bodyweight.Being overweight or obese is clearly linkedwith an increased risk of breast cancer, espe-cially inwomenpastmenopause,butnotnec-essarily in women of childbearing age. Thereasons for this areunclear.There is not a large enough body of evi-

dence to link large breast size to an increasedriskofbreastcancer. It's truethat largerbreastshave more breast cells susceptible to muta-tion, but many surmise that genetics andlifestyle factors aremore likely thanbreast sizeto elevate awoman'sbreast cancer risk.Women concernedwith breast cancer risk

should complete a family history and speakwith their doctors to address their concerns.Frequent self-examinations as well as routinephysicals can make women more familiarwith theirbreasts andmore likely to recognizeif anything is amiss.

The benefits of a healthy diet are clear andwell documented. Inaddition toproviding thenutrients a growing body needs, consuming abalanced diet helps children maintain ahealthy weight. Obesity continues to be agrowing problem among school-aged chil-dren and can contribute to the onset of type 2diabetes, heart disease, high cholesterol, andmany other adversemedical conditions.Whether students purchase lunch from

school or bring lunch from home, there areways to guarantee amorediverse offering andbetter nutrition. Here are some guidelines:• Offer nutrient-

dense foods. Foodsshouldcontribute to thedaily recommendedamounts of protein,iron, calcium, vitamin Aand vitamin C. Providea selection of foods,such as lean protein, whole grains, fruits andvegetables thatwill give children thenutrientsthey need. Nutrient-dense foods also helpkids feel fuller for longer.• Limit fat intake. Avoid foods that do not

get their fat from polyunsaturated andmonounsaturated fats. Saturated fats can leadto obesity and clogged arteries. The AmericanHeart Association recommends kids get nomore than 25 to 35 percent of their caloriesfrom fat. Fish, nuts and olives are healthy fatsources.• Let kids choose some of their healthy

foods.Givingkids a say in their dietswillmakethem more likely to enjoy their lunches andcutbackonsnacks. Eatingmeals regularlywillkeep energy levels up during school.• Make small changes that add up. Switch-

ing from white bread to whole grain breadsand opting for low-fat dairy products canmake a world of difference. Kids may notnotice a change in texture or flavor, andmanyof kids’ favorite foods, such as pizza andchicken nuggets, can be made with healthieringredients.• Remember: beverages count, too. Giving

children a healthy lunch and then packing asugar-filled, high-calorie drink negates yourefforts. Calories from beverages can quicklyadd up. Water is always the best option for ahealthy drink. Low-fatmilk and real fruit juiceconsumed in moderation also make healthyalternatives to sugary beverages.

Did you know?

Men and women whoadhere to a vegan or vegetar-ian diet may find that mix-ing and matching certainfoods they eat can greatlyimprove their overallhealth.While studies have

debunked the onceacceptednotion that veg-ans and vegetarians donot have enough iron in

their diets because they do

not eat red meat, it's important to notethat, even though vegetables do providevegans and vegetarians with a substantialamount of iron, the iron vegans and vege-tarians get from grains and vegetables is adifferent typeof iron that isnot absorbedaswell as the iron found inmeat. In addition,certain staplesof thevegetariandiet furtherlimit iron absorption.But consuming vitamin C at the same

time as iron-rich foods can enhance ironabsorption, ensuring vegans and vegetari-ans get the iron their bodies need.

Vitamin C important for vegetarians

The smoke from a cigarette, cigar or pipe contains more than 4,000 substances, some of which are cancerous compounds. They can also trigger asthma.

Make schoollunches healthier

Does breastsize affectcancer risk?

Articles in Southern Maryland Health are for informational purposes only and are not intended to provide medicaladvice. Neither the editors of Post Community Media, LLC, the author nor publisher take responsibility for anypossible consequences from any treatment, procedure, exercise, dietary modification, action or application ofmedication which results from reading or following the information contained in this magazine. The publicationof Southern Maryland Health does not constitute the practice of medicine, and this information does not replacethe advice of your health care provider(s). Before undertaking any course of treatment, the reader must seek

the advice of their physician and/or other health care provider(s).


Time for a nap?According to theNationalSleepFoundation, a shortnapof20 to30

minutes can improve alertness and performance without creatingfeelings of grogginess or interfering with nighttime sleep.A NASA study that examined sleepy pilots and astronauts found

that those who napped for 40 minutes improved their performanceby 34 percent.While napping can be beneficial, it can have a negative impact as

well. For example, those who nap too late in the daymaystruggle to get a decent night’s rest later that night,when the length and quality of sleep may notbeas longor as strongas itwouldhad theynot napped so late in the day.Men and women who find

themselves suddenly needingnapsdespitenoobviouscauseoffatigue should consult theirphysicians, as this might beindicative of a sleep disorder or anoth-ermedical condition.

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As summer’s hottest days beginto melt into fall, many SouthernMarylanders will take to local parksandwalkways toenjoy theoutdoors.Though thebenefits of time spent insunshine and fresh air can’t bedenied, these outings could includeunwelcome tagalongs: insects.Bugs like mosquitoes, ticks and

some flies can spread disease, saythe Centers for Disease Control andPrevention (CDC), and many ofthese illnesses cannot be preventedwithmedicineor avaccine.Mosqui-to bites can spread infections likemalaria and West Nile virus, and abite fromatickcan lead toLymedis-ease or Rocky Mountain spottedfever. Insect and spider bites in gen-eral can cause redness, pain, itch-ing, minor swelling and skin infec-tions at the site of the attack.The best way to reduce your risk

of infection? Taking steps early toprevent bug bites.

Products for preventionFor protection against ticks and

mosquitoes, the CDC recommendsusing a repellant that contains 20percent or more DEET. For defensethat can last up to five hours, seek aproduct containing at least 24 per-cent DEET. Products with DEETinclude Cutter, Off! and Ultrathon.Remember thatDEETshouldnotbeused on children younger than 2months, and applied only whenthere is ahigh riskofmosquitobites.Use sparingly, no more than threetimes per day, and do not applyclose to eyes or on hands ormouth.If you’re seeking protection from

mosquitoes only, look for a productwith one of the following activeingredients: DEET; picaridin (likeCutter Advanced and Skin So SoftBug Guard Plus); oil of lemon euca-lyptus (like Repel and OFF! Botani-cals); and IR3535 (like SkinSmart).Remember that higher percentagesof an active ingredient grant longerprotection frommosquito bites, theCDC says. Always reapply as direct-ed while following product instruc-tions.Be sure to apply sunscreen while

you’re outdoors, too, with the sun-block applied first and the insectrepellant layered next. BecauseDEET can reduce how well sun-screen works by one-third, accord-ing to eMedicineHealth, wait 20minutes before applyingDEET aftersunscreen. The CDC recommendsusing separate products to protectfrom sun damage and preventinsect bites. Also, read instructionscarefully; repellants do not need tobe reapplied as often as sunscreen.According to eMedicineHealth,

there are other products marketedto repel mosquitoes — but theireffectiveness has not been proven.These include electronic devices;mosquito traps; citronella candles;geranium house plants and wrist,ankle and neck bands containingrepellents like DEET. Sprays andlotions provide better defenseagainst insects.

Non-product tipsIf you’re spending lots of time

outside, consider wearing perme-

thrin-treated clothing and gear, theCDC recommends. Useful itemsinclude boots, socks, pants andtents. Gear and clothing can be pur-chased pre-treated, or you canapply permethrin to your ownitems. If treating your own clothing,the CDC suggests following theproduct instructions closely. Do notapply permethrin directly to skin.To help prevent mosquito bites,

cover any exposed skin with long-sleeved shirts (thin and loose-fittingin summer), longpants or jeans andhats. Stay and sleep in screened orair-conditioned rooms, the CDCsays, and use a bed net if the areawhere you will be sleeping isexposed to open air.For tick prevention, cover

exposed skin as you would to guardagainst mosquitoes— but also tuckin shirts, tuck pants into socks andwear closed-toe shoes rather thansandals or flip-flops. Avoid brushy,wooded areas with high grass,leaves and brush. If you’re on a hik-ing trail, walk in the center.

Continued at right

Don’t letbugs ruinsummer

fun


Though bed bugs do not carrydisease, the CDC states, they can bea nuisance to travelers. Inspect yourmattress, box springs, bedding andfurniture for bed bugs when youarrive at your room. When not inuse, keep suitcases closed and offthe floor, if possible. Keep clothesinside your suitcase when they’renot being worn, and inspect wornclothes for bed bugs before youplace themback in your bag.

Treating bitesIf a fun summer day trip yields

bites as well as memories, avoidscratching them. Hydrocortisonecream or calamine lotion can beapplied to reduce the itching, saysthe CDC. Scratchingmosquito biteswill only make them worse, asbreaking the skin can expose it togreater infection and create moreinflammation and itch. Left alone,mosquito bites should clear upwithin aweek.If you’ve spent time in wooded

areas, especially, inspect your entirebody for ticks when you get home.Areas to pay special attention toinclude under your arms; in and

around your ears; in your belly but-ton; behind your knees; betweenyour legs; around your waist; and inyour hair.If you find ticks, find and remove

thempromptly, theCDCsays. Bathe

or shower as quickly as possibleafter coming indoors. Parentsshould check children and pets aswell as belongings for ticks; they canattach to outdoor equipment,clothes and shoes.

If you have any concerns about abite or would like additional infor-mation on prevention and treat-mentof insect attacks, see yourdoc-tor.

—MEGAN JOHNSON

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Anyone startled awake by a partner’s loudsnoring knows how frustrating the noise can be.But could snoring be negatively impacting his orher health, too?According to the National Sleep Foundation

(NSF), snoring is a sleep disorder defined simplyas “noisy breathing during sleep.” This commonproblem affects approximately 90million Ameri-cans of all ages and both genders, though menwho are overweight aremost at risk. Snoring canoccur nightly or intermittently, andmore than 37million Americans snore regularly.It becomes a more serious issue as we age,

leading to “fragmented and un-refreshing sleep,”the foundationnotes,which affects youaswell asyour family.The tiredness and sleepiness accom-panying disrupted sleep can impact your dailylife, leading to problems with concentration anddrowsiness. About half of thosewho snore loudlyhave obstructive sleep apnea, and the NSF notesthat regular snoring has been“casually linked” todaytime dysfunction and heart disease.What causes snoring? “While you sleep, the

muscles of your throat relax, your tongue fallsbackward, and your throat becomes narrow and‘floppy,’” the NSF explains. “As you breathe, thewalls of your throat begin to vibrate — generallywhen you breathe in, but also, to a lesser extent,when you breathe out. These vibrations lead tothe characteristic sound of snoring.”As your airway continues to narrow, the vibra-

tions get louder — as does your snoring. Some-times the throat’s walls collapse completely,which can cause breathing to stop. This seriouscondition is called sleep apnea and requiresmedical attention, the foundation says.Snoring can be caused by many factors. The

normal aging process tends to relax throat mus-cles, the NSF states, which makes snoring morecommon. Physical issues like enlarged tonsils ornasal polyps can exaggerate the narrowing of thethroat as we sleep, leading to loud noise at night.

Functional, temporary issues like inflammationof the nose and throat during allergy season willresult in snoring, too. And your sleep positioncould play a part; sleeping on one’s back causesmany people to snore, the foundation says. Obe-sity is also considered an important risk factor, ashaving an excess of tissue around the neck canworsen snoring.Knowingwhether you snore is often as simple

as asking your bed-partner, but if you’re unsure?The foundation lists morning headaches, exces-sive daytime sleepiness, awakening without feel-ing rested, recent weight gain and stirring awakeat night feeling confused as some of the possiblesymptoms.If you know you snore and experience any of

those signs, consult your doctor. “He or she willtake your history, perform a physical exam andwill determine whether you require a consulta-tion with a sleep specialist and a sleep test todetermine if you have sleep apnea,” the NSFexplains, “and to see how your snoring affects

your sleep quality.”After a sleep apnea diagnosis, the NSF states

it’s important topursueaggressive treatment.Leftunchecked, the condition can lead to daytimedysfunction and put adults at a greater risk forheart disease.If you suffer from occasional snoring, still

wake up feeling refreshed and function well dur-ing the day, try certain behavioral remediesbefore speaking to a doctor. The NSF recom-mends losing weight and establishing regularsleeppatterns, ensuring you go to bed and get upat the same time eachday.They also recommendavoiding alcohol for at least four hours and skip-pingheavymealsor snacks for threehoursbeforebedtime. It’s also recommended you foregosleepingpills, tranquilizers andantihistamines asyou prepare for sleep. Resting on your side ratherthan your back can help, too.For more information, visit

sleepfoundation.org.—MEGAN JOHNSON

Is snoringimpacting

yourhealth?


1925316

12 Southern Maryland Health Summer 2014 Summer 2014 Southern Maryland Health 13

1926222


Barbeque delights

Ingredients:4 cups watermelon6 to 8 large basil leaves1/4 teaspoonwhite wine vinegar4 cups chilled still waterPinch of sea salt

Combine the watermelon chunksand basil in a colander placed over alarge bowl. Using a metal ladle orspoon, press the watermelon toextract as much juice as possible (theremaining pulp should be fairly dry).Season the juice with the sea salt

and vinegar and strain through a fine-mesh sieve into a large pitcher. Addthe water, stir and serve. Makes sixservings.Food pairings: Grill chicken or fish,

feta and tomato salad, shortbreadcookiesChef's tip: Use yellow watermelon

for an unexpected twist.Recipe from Brian Peterson-

Campbell's “Cool Waters: 50 Refresh-ing, Healthy, Homemade ThirstQuenchers” (Harvard CommonPress)

Ingredients:3 medium zucchinis, sliced1/4-inch thick, lengthwise

1 tablespoon olive oil4 ounces chevre (soft goatcheese), at room tempera-ture

Pinch of freshly ground blackpepper

Pinch of kosher salt2 tablespoons sun-dried toma-toes, oil-packed andminced

1 teaspoon oil from the sun-dried tomatoes

1 teaspoon fresh thyme,minced

2 tablespoons Parmesancheese, freshly grated

Directions:Preheat the grill onmedium.Brush both sides of sliced

zucchini with olive oil andsprinkle with salt. Place on thegrill and cook for 4minutes perside.When cooked, set on a wire

rack to cool.In a small bowl, combine the

chevre, salt, pepper, sun-driedtomatoes, oil and thyme.

Using a small spatula,spread the cheesemixture thin-ly over one side of the zucchini.Lightly roll the zucchini, andplace seam side down on asmall, parchment-lined bakingsheet. Sprinkle with Parmesancheese. Place baking sheet ontop rack of the grill for 15 min-utes.Remove to a platter and

serve.

Pressedwatermelon

with basil water

• Take advantage ofgrilling season for flavorful

meals and sides

Grilledzucchini rolls

Ingredients:5 pounds baby back ribs

Sauce:1 cup ketchup1/2 cup hoisin sauce4 tablespoons soy sauce2 tablespoons grainymustard3 tablespoons honey2 tablespoons orange juice2 tablespoons Asian chili sauce1 tablespoon Worcestershiresauce

4 cloves garlic, minced1 tablespoon gingerGrated zest of an orangeSalt and pepper

Directions:Preheat the grill to medium

and turn down to low. Prepareribs for grilling by removing themembrane from the undersideof the ribs. Prepare several foil

envelopes and place 2 strips ofribs into each envelope, with1/4 cup of water and seal tight-ly. Cook for 2 to 21/2 hours onlow (300*F) with the lid closed.Check the thermometer on thefront of the grill lid frequentlyand adjust the cooking temper-ature accordingly. This mayrequire turning one or two

burners off and cooking indi-rectly.To prepare the sauce: Com-

bine all ingredients in asaucepanand set asideuntil theribs are ready to remove fromthe foil. Gently heat the sauceon the side burner for 10 to 15minutes before using.Carefully remove the ribs

from the foil and place on grids.Baste generously with sauce,andgrill for 10minutesper side,leaving the lid open, turningseveral times and basting withsauce after each turn.Heat remaining sauce to a

boil and then allow it to simmerfor 5 to 10minutes. Serveon theside as a dipping sauce.Find additional recipes and

grilling tips online atwww.broilkingbbq.com.

Orange-ginger baby back ribs


When it comes to exercise and strengthen-ing your heart, you might think you have tobecome a fitness guru to make an impact.While running is a great way to strengthenmuscles, increase your heart rate and aidweight loss, many of the same benefitsenjoyedby runners canbe felt bywalkers, too.

It all starts with a step.Walking is “safe, the least expensive and

has the lowest dropout rate of any type ofexercise,” says the American Heart Associa-tion (AHA). And its benefits are numerous.Walking briskly can lower your risk of highblood pressure, diabetes and high cholesterolasmuch as running, says theAHA. As all threeconditions are risk factors for stroke andheartdisease, steps takennowmaypayhealthy div-idends later.Studies have shown walking for at least 30

minutes daily can help reduce your risk ofcoronary heart disease and stroke; improveblood pressure, blood sugar levels and bloodlipid profile; maintain your body weight andlower your risk of obesity; enhance yourmen-tal well-being and reduce your risk of osteo-porosis, breast and colon cancer and type IIdiabetes, the AHA states.To reap those health benefits, the associa-

tion recommends adults get at least 30 min-utes of physical activity per day, at least 150minutes of moderate activity per week or 75minutesof vigorous activityperweek.But isn’t“all or nothing,” the organization states;results are cumulative, and you can start bysetting a reachable goal andworking toward itdaily.Walking is a great way to get there: hit a

local park, tour the neighborhood or simply

See Fit, Page 22

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Diet and exercise go hand-in-hand for those looking to improvetheir overall health. While it can betempting to skip a workout in favorof relaxing at home, the temptationto cheat onyourdiet is farmoreper-vasive; dieters know a high-calorietreat or second helping is lurkingaroundmost corner.As difficult as it can seem to

remain loyal to a diet change, suc-cessful folks know anticipationplays a big role in staying true to adiet. Certain pitfalls can be expect-ed, and knowing what those pitfallsmight be and how to avoid themcan lead to positive changes.• Establish realistic, periodic

goals. You should have a specificgoal in mind when making alifestyle change and should also setvarious smaller goals you can meetas you build up toward achieving it.Your ultimate and periodic onesshouldbe attainable, as nothing canderail a diet more quickly than fail-ing to meet your initial plan. Speakto your physician about healthyweight loss.

• Schedule your snacks. Whilesnacking has derailed many a diet,grabbing a bite to eat betweenmeals is not a dieter’s enemy — it’swhat you eat between meals thatmatters. If you grab the nearestsnack without regard to nutrition,you’re likely to find unhealthy foodsthat are compromising your diet.Planning snacks in advance allowsyou to bring healthy food to theoffice instead of forcing you to eatwhatever happens to be available.• Make the cupboard commit-

ment. Once you decide to change,

Avoiding pitfalls that derail a diet

See Diet, Page 19

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Hearing loss affects people of allages — and once your hearing isgone, it’s gone for good. But someloss caused by noise is preventable,says the Centers for Disease Controland Prevention (CDC), and how youchoose to protect your ears couldmake abig difference in thehealth ofyour hearing later on.When it comes to noise exposure,

much of it could happen at work.“Occupational hearing loss is themost common work-related illnessin the United States,” says the CDC.“Approximately22millionU.S.work-ers [are] exposed to hazardous noiselevels at work, and an additional 9million [are] exposed to ototoxicchemicals. An estimated $242 mil-lion is spent annually on worker’scompensation for hearing loss dis-ability.”Beyond work-related injury,

many factors could lead to the dam-age or loss of the hair and nerve cellsin the inner ear. According to theMayo Clinic, these include aging,heredity, illnesses, medications andrecreational noise. Symptoms andsigns of hearing loss can includemuffling of speech; difficulty under-standing words, especially againstbackground noise; frequently askingothers to speak more clearly, loudlyor slowly; needing to turn up the vol-ume of a television, phone or radio;andwithdrawal from conversations.To help reduce your risk and

avoid worsening age-related hearingloss, theMayo Clinic suggests:• Protecting your ears at work.

Specially-designed earmuffs resem-bling earphones can protect yourearsby lowering loudsounds toa lessdangerous level. “Foam, pre-formedor custom-molded earplugsmade of

plastic or rubber also can effectivelyprotect your ears from damagingnoise,” the clinic states.• Having your hearing tested. If

you work in a noisy environment,regular hearing tests can help detectearly signs of loss. If you knowyou’velost some hearing now, you may beable to make additional changes toprevent further damage.• Avoiding risks. “Some activities,

such as riding a snowmobile, hunt-ing and listening to extremely loudmusic for long periods of time, candamage your hearing,” states theMayo Clinic. “Exposure to explosivenoises, such as from firearms andfireworks, can cause immediate, per-manent hearing loss.” Take frequentbreaks from noise and wear protec-tion. When listening to music, turndown the volume. If you’re at a loudconcert, wear earplugs.

It’s time to speak with a doctor ifyour difficulty hearing is negativelyimpacting your daily life, the clinicstates. Treatment could includeremoving wax blockage, which is acommon and reversible cause ofhearing loss. Your physician mayremove earwax by loosening it withoil and then flushing, suctioning orscooping the softened wax out, theMayo Clinic explains.Additional treatment options

include hearing aids, used to treatdamage to the inner ear by helpingmake sounds stronger and easier tohear. For severe hearing loss,cochlear implants may be the bestchoice. Speak with your doctor tolearnmore.

—MEGAN JOHNSON

Reduce your risk of hearingloss – no matter your age

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Physical activity is important forall adults — but especially for sen-iors. Regular, light exercise can helpadults maintain their independ-ence, boost physical and mentalhealth andeven improve conditionsfor some older people already diag-

nosedwith diseases anddisabilities,according to the National Institutesof Health (NIH).But for many seniors, exercise

canseemdaunting.Concernsaboutbalance or causing harm can keepolder adults from making an

attempt, though physical activityandexercisearecrucial to long-termhealth. “For the most part, whenolder people lose their ability to dothings on their own, it doesn’t hap-pen just because they’ve aged,” theNIH states. “It’s usually because

they’re not active.”Research has shown exercising

regularly and staying physicallyactive can prevent or delay manydisabilities and diseases. Accordingto the NIH, exercise can even be aneffective way to treat chronic condi-tions like arthritis, diabetes andheart disease. Physical activity canalsoaidhighbloodpressure, coordi-nation issues and difficulty walking.There are four main types of

exercise, the NIH explains:• Endurance (or aerobic) activi-

ties increase your breathing andheart rate. Examples include briskwalking, dancing, jogging, swim-ming or biking.• Strengthexercises keepmuscles

strong. Using a resistance band orlifting weights can help.• Balance exercises help increase

coordination and prevent falls.• Flexibility activities stretch

muscles and help you stay limber.The benefits can be mental, too.

Moderate exercise can helpmanagestress, improve your mood andreduce feelings of depression, theNIH says. Studies have also shown itcan improve or maintain mental

See Seniors, Page 21

Fun exercises for seniors

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clear your pantry of all theunhealthy foods that contributed toyour need to go on a diet in the firstplace. Remove fatty foods, saltysnacks and sugary cereals, replacingthem with healthier fare that won’tput your dietary goals in jeopardy.• Reward your efforts. As you get

closer tomeeting your goals, rewardyour efforts — but not withunhealthy food, as youdon’twant to

do anything to compromise yourdiet going forward. Knowing there isa reward on the way can motivateyou to stay the course.• Rest up. Studies have shown

that inadequate sleep inspires peo-ple to crave calorie-dense foods. Inaddition, lack of sleep compromisesenergy levels and makes it difficultto focus, which can affect your deci-sion-making ability with regard towhich foods you should eat. Adultstypically need between seven andeight hours of sleep per night, so besure to get adequate rest.

DietContinued from Page 16

1926051

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For linkage to services & resources contactthe Charles County Core Service Agency at301-609-5757 or email [email protected]

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functions like your ability to multi-task.

How to give exercisea chance• Go for a walk. If the terrain in

your neighborhood is tricky or theweather isn’t agreeable, head to themall. The air conditioning is a boon,especially in summer, and the mallprovides a safe environment withothers nearby should the need forhelp arise. Research has shown adailywalk can significantly decreaseone’s risk of heart disease andstroke, strengthen bones and jointsand increase energy, among otherbenefits.Locally,MedStar SouthernMary-

land Hospital Center sponsors awalk at St. Charles Towne Center inWaldorf from 8-9:30 a.m. Mondaythrough Friday (register in the foodcourt). For more information, visitwww.medstarhealth.org.• Use what you have. No special

equipment is necessary to helpstrengthen muscles. Open yourpantry todo lightweight-liftingwitha can of soup, gently curling yourbicep and repeating as you feelcomfortable. While you’re seated ina chair, extend your legs and gentlyrotate your ankles.• Take a bike ride. Cycling at a

comfortable speed provides a goodcardiovascular workout as well asstrengthening opportunities forlegs.Yourbalance andmoodbenefitfrom a nice ride, too.• Create a higher garden. If bend-

ing over to pull weeds isn’t feasibleor safe, install window boxes orraised pots on deck railings andpatios to create a garden at a com-fortable height. You’ll still reap thebenefits of sunshine and dexterity—but without pain to joints.•Headout fora swim. Inaddition

to being great low-impact exercise,swimming and aqua jogging arecalming and a great chance tosocialize with friends.

Safety tipsThough you can still exercise

with conditions like heart disease ordiabetes (and may actually reapbenefits), always speak to your doc-

tor before beginning a new routine.If you are over age 50 and aren’taccustomed to physical activity,seek a physician’s recommenda-tions on getting started.The NIH also recommends

checking with your doctor beforeexercising if you have any newsymptoms you haven’t already dis-cussed; are experiencing dizzinessor shortness of breath; have aninfection or fever with muscleaches; have chest pain or pressure,or feel your heart is racing, skippingor fluttering; have joint swelling; orare recovering from recent hip orback surgery, among other issues.To make sure you’re exercising

safely, the NIH suggests startingslowly — especially if you haven’texercised in a long time. Be patientwith yourself and build up youractivities, speed or energy levelgradually.Warm up your muscles before

you stretch by walking or lightlypumping your arms. Remember toalways bend forward from the hips,not the waist, and don’t hold yourbreath during strength exercises(which can impact your blood pres-sure). Wear proper clothing orequipment: a helmet during bikeriding, proper shoes while going fora walk.“Exercise should not hurt or

make you feel really tired,” the NIHexplains. “Youmight feel some sore-ness, a little discomfort, or a bitweary, but you should not feel pain.In fact, in many ways, being activewill probablymake you feel better.”

—MEGAN JOHNSON

SeniorsContinued from Page 18

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help your tan lastlonger;besure toapplymoisturizer regularly.•Bronzingpowders:

Typically found in thecosmetics aisle, thesepowders are usuallybrushed onto areas ofthe body that wouldnormally tan: the nose,cheeks, shoulders,chest and collarbone.Most bronzers willwash off with a mildcleanser, providing asun-kissed glow toaccentuate desiredfeatures until you’reready to remove it.• Sunless tanners:

Many products on themarket boast the abili-ty to give your skin that“beachy glow,” typical-ly by building up colorgradually with fre-quent application.

These sunless tannerscome as moisturizers,sprays and lotions andlast up to a week withregular use. The bene-fits? Less risk of streak-ing or unnatural color,as you’re applying theproduct yourself overtime. The differenceshould be noticeablewith regular use, butnot drastic enough toraise eyebrows.To successfully

apply sunless tanner,the Mayo Clinic rec-ommends exfoliatingand washing the skinto remove excess deadskin cells, paying closeattention to areas withthicker skin (likeankles, knees andelbows). Apply theproduct in sections bymassaging in a circularmotion, concentratingon the arms, legs andtorso as you go. Washyour hands with soapand water after each

section to avoid color-ingyourpalms.Be suretoalsowipe joint areas;knees, elbows andankles absorb moreproduct.Theclinic rec-ommends gently rub-bing them with adamptowel.Andwhenyou’re finished, wait atleast 10 minutes todress and avoid sweat-ing for three hours.Keep in mind that

sunless tanning pillsare unsafe, the MayoClinic cautions; theytypically contain thecolor addictive can-thaxanthin and, whentaken in largeamounts, can turnyour skin brown ororange and causehives, impaired visionand liver damage. Stickto over-the-counterproducts only appliedexternally.

—MEGAN JOHNSON

TanContinued from Page 5

set out around the house. Take thestairs a few more times, and foregothe elevator.As withmany busy adults, it may

not be possible to enjoy a single 30-minute walk every day; in that case,the AHA recommends splitting upyour goal into 10-15minute chunks.Get out on your lunch break, take apet for a stroll, get the family up foran after-dinner walk or game in the

yard. Stay active, stay healthy.If you’re concerned about fitting

exercise into an already-overloadedschedule, ponder your long-termgoals. Can you fit 10 minutes foryourself into yourmorning routine?Rise 10minutes earlier, or go to bed10minutes later?Try subtlyworkingadditional walking into your habitsby parking farther from the doorwhen out shopping, and take a laparound theparking lot after lunchatwork.As the exercise buddy system

works for many establishing rou-tines, encourage coworkers to joinyou for a midday stroll. You’llhave someone to chat with —andmaybemore likely to keepastanding appointment with acolleague, especially if you’veboth set reminders on your cal-endar. Keep a pair of tennisshoes at work so you’re out ofexcuses — either to take a breakduring the day, or to set out inthe cooler hours of earlyevening.With a few routine changes,

you’ll bewalking tobetter fitnessin no time.

—MEGAN JOHNSON

FitContinued from Page 15

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