Effective exercises for seniors
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July 2021
A Special Supplement to
Effective exercises
for seniors
3 strategies to protect
mental health
How to eat to improve
your energy levels
All content © 2021 Portsmouth Daily Times. All rights reserved. No portion of this publication may be reproduced in any form without permission
from the publisher, except as permitted by U.S. copyright law.
2 Thursday, July 29, 2021 Healthy Living III 2021 Portsmouth Daily Times
Shake up a stale workout
2 Shake up a stale workout
3 Exercising safely after recovering from COVID-19
4 How to eat to improve your energy levels
E
ating less and moving more are the
5 Where does lost weight go? hallmarks of many fitness regimens,
Cut down on workout time
5 Healthy habits that can become part of your daily routine especially those designed for people
who want to lose weight. Maintaining a It’s easy to lose interest in a lengthy
6 Added sugars and their effects on weight loss efforts healthy weight can help reduce risk factors workout. High-intensity workouts can
for many illnesses, making weight loss a streamline exercise to 30 minutes or less
7 The risks of an overly sedentary lifestyle worthy goal for those who can afford to and produce the same results as longer,
8 Effective exercises for seniors shed a few pounds. less intense regimens. High intensity
interval training, or HIIT, is a popular
8 Beware the threat of overuse injuries While people have good intentions when
regimen that pairs bursts of maximum-
designing their exercise regimens, over
output moves with short recoveries to
9 Build an amazing wardrobe on a budget time hitting the treadmill or doing a weight
streamline efforts.
circuit can lose its appeal. When exercise
9 Go green with personal grooming routines become stale, people may be put
10 Popular salon and spa services off from doing something that is essential
to their overall health. Routinely switching
10 3 strategies to protect mental health things up can keep workouts fresh and
Bring a friend along
exciting. A buddy to exercise alongside can make a
11 5 ways to pamper yourself more often regimen fun even if you’ve done the same
things over and over. Plus, a healthy dose
of lighthearted competition may motivate
you to keep going.
Try a trendy workout
Experiment with a new fitness trend to
see if you like it. Start by talking with a Change small components
personal trainer or group exercise captain
Apart from preventing boredom, changes to
at your fitness center. Chances are they’ve
a routine also benefit your body. If exercise
already implemented novel workouts for
regimens are never altered, and you keep
their clients and they can walk you through
doing the same number of reps and sets,
some of the offerings. So whether it’s barre
your body can adapt to these workouts and
classes that make you feel like a prima
make it difficult to break plateaus. Lack of
ballerina or renegade rowing to emulate
variation also may decrease focus, which
a crew team, new exercises can help to
can make it hard to achieve your fitness
banish boredom.
goals. A consultation with a personal trainer
can help you adapt your routine or find an
entirely new one.
Altering a workout regimen from time to time
can help people overcome stale routines.
Portsmouth Daily Times Healthy Living III 2021 Thursday, July 29, 2021 3
Exercising safely
after recovering
from COVID-19
T
he number of people who have
been infected by the novel
coronavirus COVID-19 is difficult 91% of people who
to determine, as millions of people
may have had the virus but been
recovered from
asymptomatic. But as of April 2021, COVID-19 reported
the Center for Systems Science and
Engineering at Johns Hopkins University
at least one long-
reported that more than 31 million people lasting symptom, and
in the United States have had confirmed
coronavirus infections, and Canada
fatigue and trouble
reported 1,087,158 confirmed cases with concentrating were
80,204 considered active at that time.
Thousands of new cases are reported
the most common.
daily nationwide, and many others have
occurred around the world.
Even though COVID-19 is widespread
and highly contagious, the silver lining
intensity exercises, such as walking or
is that a very high percentage of people
yoga. Gradually, more challenging activities,
recover from the disease. WebMD says that
including brisk walking, swimming or light
recovery rates fluctuate between 97 and
resistance training, can be introduced. Each
99.75 percent. However, COVID-19 can
phase should be maintained for at least
affect various parts of the body and produce
seven days.
long-lasting side effects.
People should be mindful of getting out of
A study from the Korea Disease Control and
breath or feeling too fatigued by exercise.
Prevention Agency found that 91 percent
If this occurs, they should move back a
of people who recovered from COVID-19
phase until exercise feels comfortable. Pay
reported at least one long-lasting symptom,
attention to body cues while doing normal
and fatigue and trouble concentrating
daily activities, as these can help determine
were the most common. With this in mind,
if you need to rest.
individuals who have recovered from the
illness and want to get back to their daily The University of Colorado Boulder Health
activities — including exercising — may and Wellness Services says exercise should
need to be especially careful. not continue if people experience chest pain,
difficulty breathing, shortness of breath,
Health experts recommend a slow, phased
abnormal heartbeats, or lightheadedness.
approach to resuming exercise after
Individuals are urged to consult with their
recovering from COVID-19. It’s also worth
doctors if these symptoms appear.
noting that it may take some time to regain
pre-illness fitness levels, so individuals are Within a few weeks of infection, many
urged to go easy on themselves if they people with mild cases of COVID-19 can
cannot meet certain milestones. typically be back to their normal fitness
routines, says Anthony S. Lubinsky, MD,
David Salman, Ph.D., a clinical fellow in
clinical associate professor at New York
primary care at the Imperial College London,
University Grossman School of Medicine.
was lead author of a report published in the
But slow and steady is the key to getting
British Medical Journal that aimed to answer
there.
questions about returning to exercise.
One of his recommendations is to wait for COVID-19 has affected millions of people.
seven days after major symptoms have With time and guidance, most people who
stopped before beginning to slowly build up contracted COVID-19 can return to their pre-
physical activity. One should start with light- illness levels of physical activity.
4 Thursday, July 29, 2021 Healthy Living III 2021 Portsmouth Daily Times
How to eat to improve your energy levels
A
little extra energy during the dietary approach rooted in eating to unhealthy. When eating every three
day could benefit just about energize can change the way people to four hours, remember to prepare
anyone. Late morning mental eat, potentially helping them avoid smaller portions than you would if
fatigue and the post-lunch yawns unhealthy foods that won’t give them you were eating three meals per day.
may seem unavoidable, but there are the boost they need. The AAND points out that feeling
plenty of ways to improve energy levels The American Academy of Nutrition comfortably full but not stuffed is
throughout the day. One such means and Dietetics echoes the sentiments of a good indicator that you’ve eaten
to getting an extra hop in your step the NHS, noting that eating better is an enough.
involves utilizing food. effective way to improve energy levels.
The health care experts at Kaiser The AAND also recommends additional • Aim for balance. A balanced plate
Permanente® note that every part of strategies for people looking to foods to should include foods from multiple food
the body, including the brain and heart, provide an energy boost. groups. The AAND notes that even a
require energy to work. The body gets small amount of fat can find its way
that energy from food. According to the onto your plate, which should include
National Health Service, the publicly • Eat every three to four hours. The
AAND notes that eating every three a combination of whole grains, lean
funded health care system of the United protein, fiber-rich fruits and vegetables,
Kingdom, a healthy, balanced diet to four hours helps to fuel a healthy
metabolism. This approach also can and fat-free or low-fat dairy. If that’s too
is the best way to maintain sufficient much for a single sitting, ensure these
energy levels prevent the between-meal hunger
pangs that compel many food groups are represented on your
throughout the plate at some point during the day.
day. A people to reach for
whatever food
is readily • Avoid added sugars. Added sugars
available, can adversely affect energy levels.
even if In addition, the Centers for Disease
it’s Control and Prevention notes that
consuming too many added sugars,
which are found in sugar-sweetened
beverages like soda and iced tea and
sweet snacks like candy, increases
a person’s risk for obesity, type 2
diabetes and heart disease. The
AAND notes that the energy
provided by foods with added
sugars is typically misleading, as
it wears off quickly and ultimately
leads to an energy crash. If
you’re looking to eat and drink
for energy, then choose water or
low-fat milk instead of coffee and
soda and replace sweet snacks
with fruit.
• Choose the right snacks.
The AAND recommends snacks
have lean protein and fiber-rich
carbohydrates. Low-fat Greek
yogurt, apples, a handful of
unsalted nuts, and carrots are some
examples of healthy snacks that will
provide an energy boost between
meals.
How people eat can help them
overcome fatigue or exacerbate
existing energy issues.
Portsmouth Daily Times Healthy Living III 2021 Thursday, July 29, 2021 5
Where does Healthy habits that can become
lost weight go? part of your daily routine
thirsty can
choose water
over soda
or other
sugary
beverages.
The CDC
notes
that sugary
beverages
like soda and
sports drinks contain
calories but little nutritional
A
value, making water a healthier way for
person’s habits can have a strong individuals to quench their thirst.
impact on his or her overall health.
Unhealthy habits like smoking and • Go for daily walks. Walking benefits the
living a sedentary lifestyle can increase body in myriad ways. For example, the
a person’s risk for various conditions and Harvard School of Public Health notes that
Weight is commonly lost by expelling carbon dioxide through diseases. On the flip side, healthy habits women who walk 30 minutes per day can
breathing. Moderate exercise facilitates such weight loss. like eating a nutritious diet and getting reduce their risk of stroke by 20 percent
enough sleep can bolster a person’s and potentially by 40 percent if they walk
O
besity is a significant threat to building block elements through oxidation. immune system and reduce his or her risk briskly. In addition, researchers at the
public health. The World Health for various ailments. University of Virginia Health System found
The researchers found that, during oxidation,
Organization says global obesity rates Some healthy habits, like daily exercise, that men between the ages of 71 and 93
triglycerides are used up in a process that
have nearly tripled since 1975. There are can be time-consuming. Busy adults who walked more than a quarter mile per
consumes many molecules of oxygen while
now more than one billion overweight adults may not have time to exercise vigorously day had half the incidence of dementia
producing carbon dioxide and water as
across the globe, and at least 300 million each day, though the U.S. Department of and Alzheimer’s disease as men who
waste products. The study found that, during
people are classified as clinically obese. Health and Human Services urges men walked less. A 15-minute walk around the
weight loss, 84 percent of the triglyceride
Many people want to lose weight and and women to find time for at least 150 neighborhood each morning coupled with
fat that is lost turns into carbon dioxide and
unhealthy fat for personal reasons or at minutes of moderate-intensity aerobic a 15-minute walk after dinner can help
leaves the body through the lungs. The
the suggestions of their doctors. Weight activity each week. But not all healthy adults dramatically improve their overall
remaining water may be excreted as sweat,
loss often involves a combination of habits take up time. In fact, adults can health.
breath or tears, or come out in urine — water
increasing exercise and decreasing calorie incorporate various healthy practices into
excretion is the lesser-known component of • Eat more greens. Eating more greens is
consumption. As excess weight starts being their daily routines without skipping a beat.
the biological process. another healthy habit that doesn’t require
shed, it becomes evident that a biological • Take the stairs. Taking the stairs a major overhaul of an individual’s lifestyle.
process is taking place. Many people refer Researchers who authored the University
instead of the elevator can have a The U.S. Department of Agriculture notes
to it as burning calories. But fat loss is a of New South Wales study determined that, profound effect on overall health.
when 22 pounds of fat are oxidized, 18.5 that dark green leafy vegetables, such
complicated process that’s spawned various According to Duke University, climbing
pounds of it leaves the body as exhaled as spinach, are rich in vitamins A,C, E,
misconceptions. just two flights of stairs combined per day
carbon. The amount of carbon that is and K. The Mayo Clinic notes that vitamin
can contribute to six pounds of weight
lost can be increased through exercise, E alone can help people maintain their
loss over the course of a single year. In
according to Medical News Today. By vision and promote a healthy reproductive
addition, a study from the North American
substituting one hour of moderate exercise system while also improving the health
Breathing to lose weight? Menopause Society found that stair
(like jogging) for one hour of rest, a person of the blood, brain and skin. The USDA
Many people may not know that a lot climbing can help postmenopausal women
can increase his or her metabolic rate of reduce their risk for osteoporosis and help also notes that green vegetables contain
of the fat lost during weight loss efforts very little carbohydrates, sodium and
triglyceride usage sevenfold. them lower their blood pressure.
occurs through simple breathing. According cholesterol. Adults won’t have to reinvent
to Live Science and a 2014 study from Carbon excretion also occurs during sleep, • Drink more water. The Centers for the dietary wheel to incorporate more
researchers at the University of New South while sitting and doing daily activities. Disease Control and Prevention notes that
greens into their diets, and the results of
Wales, the body stores excess protein or However, the amount excreted during these water helps the body maintain a normal
doing so can have a significant, positive
carbohydrates in a person’s diet in the activities is minimal and can be offset by temperature, lubricates and cushions
effect on their overall health.
form of fat, specifically triglycerides, which eating too much food. Simply breathing more joints, protects the spinal cord and other
consist elementally of hydrogen, carbon and faster during regular activities is not sensitive tissues, and helps to rid the body The right habits can help people live
and oxygen. When people lose weight, recommended, either, as doing so increases of waste through urination, perspiration healthier lives, and such habits need not
triglycerides are breaking up into these the risk for hyperventilation. and bowel movements. Adults who are require any major life changes.
6 Thursday, July 29, 2021 Healthy Living III 2021 Portsmouth Daily Times
Added sugars and their
effects on weight loss efforts
A
dded sugars could be for rising obesity rates on sugar- checking ingredients labels for the • molasses,
compromising people’s effort sweetened beverages would be term “added sugars” may not be • raw sugar
to lose weight and get fit. a mistake, as such drinks are not enough, as the Office of Disease • sucrose
A 2009 report from researchers the only popular source of added Prevention and Health Promotion
• trehalose
with the American Heart sugars. Candy, baked goods, notes that added sugars go by
many different names, including: • turbinado sugar
Association urged people to limit sugary cereals, and even some
their intake of added sugars dried fruits contain significant • brown sugar
while noting that Americans get amounts of added sugars. The ODPHP notes that these
• corn sweetener
most of their added sugars from Added sugars are considered • corn syrup sugars may be found in foods
sugar-sweetened beverages, empty calories, which means people wouldn’t otherwise see as
• dextrose
including sodas. they’re high in calories but not in potentially unhealthy, such as pasta
• fructose sauces. That only underscores
A 2010 study led by a researcher vitamins, minerals and nutrients.
from the Harvard School Anyone attempting to lose weight • glucose the importance of reading labels
of Public Health noted that and keep lost weight off should • high-fructose corn syrup carefully and learning what to look
consumption of such beverages examine the foods and beverages • honey for on such labels.
has increased considerably they consume to determine if these • invert sugar Losing weight and keeping weight
in recent decades, which has items, which may be marketed • lactose off is no small task. And that tasks
tracked positively with rising as healthy or at least considered becomes considerably taller when
• malt syrup
rates of obesity over that time. so by unsuspecting consumers, people consume significant amounts
are high in added sugars. Simply • maltose
But pinning the bulk of the blame of added sugars.
OH-70244092
Portsmouth Daily Times Healthy Living III 2021 Thursday, July 29, 2021 7
The risks of an overly Scioto Tech
sedentary lifestyle Post-Secondary Education
951 Vern Riffe Drive
Lucasville, Ohio 45648
740.259.5526
www.sciototech.org
Health Care Programs:
Dental Assisting
Dental Assisting
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Nurse Medical
Aide Assisting
H
ealth experts call it “sitting disease.” Nurse Aide
Pharmacy Technician
It refers to when people spend more
of their time behind a desk or steer- Moving every Phlebotomy
Pharmacy Technician
ing wheel of a car or planted in front of a
30 minutes is one Practical Nursing
television than they do engaging in physical
activity. According to the American Heart way to reduce the
Phlebotomy
Surgical Technology
Association, sedentary jobs have increased
by 83 percent since 1950, and technology harmful effects of a Practical Nursing
has reduced many people’s need to get up sedentary lifestyle. Surgical Technology
and move. Inactivity is taking a considerable
toll on public health.
A study from the University of Cambridge
equated inactivity with being obese. The
Mayo Clinic advises that research has it’s not entirely effective if most of the rest of
linked sedentary behavior to a host of health the day a person is inactive. Risk for cardio-
concerns, and found those who sat for more vascular disease increases significantly for
than eight hours a day with no physical ac- people who spend 10 hours or more sitting
tivity had a risk of dying similar to the risks each day.
of fatality linked to obesity and smoking. Various medical organizations recommend
Increased blood pressure, high blood sugar, individuals get up and move at any oppor-
abnormal cholesterol levels, and excess tunity to help reduce risks of inactivity. Erin
body fat all can be attributed to inactivity. Michos, M.D., M.H.S., associate director
Mental health can be adversely affected of preventive cardiology at the Ciccarone
by a sedentary lifestyle as well. Australian Center for the Prevention of Heart Disease,
researchers surveyed more than 3,300 gov- advises people who are very sedentary to
ernment employees and found men who sat aim for 4,000 steps per day. Such individu-
for more than six hours a day at work were als can then build up to a target of 10,000
90 percent more likely to feel moderate psy- steps daily.
chological distress, such as restlessness, The Mayo Clinic recommends these strat-
nervousness or hopelessness, than those egies to reduce the amount of time you
who sat for less than three hours a day. spend sitting.
In addition, a sedentary lifestyle can signifi- • Stand while talking on the
cantly increase a person’s risk for various phone or watching television
types of cancer. A German meta-analysis of
• Invest in a standing desk
43 studies involving four million people in-
• Get up from sitting every 30 minutes
dicated those who sit the most have higher
propensities to develop colon cancer, endo- • Walk at lunch or during meetings
metrial cancer and lung cancer. Sedentary lifestyles can affect health in
Johns Hopkins Medical Center says research many negative ways. But there are various
OH-70244095
shows that high levels of exercise at some ways to get up and go over the course of a
point in the day can lessen some risk, but typical day.
8 Thursday, July 29, 2021 Healthy Living III 2021 Portsmouth Daily Times
Effective exercises Beware the threat
for seniors of overuse injuries
L
osing interest in an exercise regimen home. Resistance bands are inexpensive
M
is a situation many fitness enthusiasts and don’t take up a lot of space, making
omentum can be a valuable asset and personal trainers can illustrate proper
have confronted at one point or them ideal for people who like to exercise
as people pursue their fitness techniques when using strength training
another. Overcoming a stale workout routine at home but don’t have much space.
goals. Once a fitness routine picks equipment or lifting free weights. Such
can be simple for young athletes, whose Resistance bands can be used to
up steam and begins to produce results, instruction can greatly reduce athletes’ risk
bodies can typically handle a wide range strengthen muscles in various parts of
the resulting momentum can make it for overuse injuries.
of physical activities. That flexibility allows the body, including the legs, arms and
easier for individuals to fully commit to
younger athletes the chance to pursue any back. Resistance bands can be pulled or
exercise and ultimately achieve, if not
number of physical activities when their pushed in any direction, which allows for
exceed, their initial goals.
existing fitness regimens grow stale. But more versatility in a workout than weight
what about seniors who have grown tired of machines and dumbbells. That versatility A successful fitness regimen includes Can other factors contribute
their workouts? allows seniors to spice up their workout various components, not the least of to overuse injuries?
regimens when things get a little stale. which is sufficient rest. As individuals Athletes should know that overuse injuries
Even seniors who have lived active lifestyles
gain momentum and inch closer to their are not always a result of errors with
since they were youngsters are likely • Pilates: Pilates is another low-impact
fitness goals, it can be tempting to skip off their training or technique. A 2014 study
to encounter certain physical limitations exercise that can be ideal for seniors
days. But rest is vital, allowing the body to published in the British Journal of Sports
associated with aging. According to the with bone and joint issues. According to
recover and thus reducing athletes’ risk for Medicine noted that certain intrinsic and
Centers for Disease Control and Prevention, SilverSneakers®, a community fitness
various injuries, including overuse injuries. extrinsic risk factors can increase athletes’
the likelihood of dealing with one or more program for seniors that promotes living
risk for overuse injuries. Intrinsic risk factors
physical limitations increases with age. through physical and social engagement,
for overuse injury include misalignment
CDC data indicates that 8 percent of adults Pilates can help seniors build overall
issues, leg length discrepancy, muscle
between the ages of 50 and 59 have three or strength, stability and coordination.
more physical limitations. That figure rises to SilverSneakers® even notes that seniors
What is an overuse injury? imbalance, muscle weakness, and body
All physical activities carry a certain composition. Adults and parents of
27 percent among adults age 80 and over. can experience improvements in strength
measure of risk. Athletes and fitness young athletes should discuss fitness
Physical limitations may be a part of aging and stability by committing to as little as 10
enthusiasts suffer injuries each day that regimens with their physicians or children’s
for many people, but such obstacles need to 15 minutes of daily Pilates exercises.
have nothing to do with overuse. Such pediatricians prior to beginning a routine.
not limit seniors looking to banish boredom • Strength training: Seniors on the lookout Such a discussion may uncover intrinsic
injuries often aren’t preventable, but
from their workout routines. In fact, many for something more challenging than a daily risk factors athletes are unaware they have.
overuse injuries are. According to the
seniors can successfully engage in a variety walk around the neighborhood should not
Mayo Clinic, overuse injuries are caused Extrinsic risk factors for overuse injuries
of exercises that benefit their bodies and are overlook the benefits of strength training.
by repetitive trauma. These injuries affect include surfaces; equipment, including
unlikely to grow stale. The CDC notes that seniors who participate
muscles or joints, and may be caused by shoes; environmental conditions; and
• Water aerobics: Sometimes referred to in strength training can stimulate the growth
training errors or mistakes with technique. nutrition. Athletes can act as their own
as “aqua aerobics,” water aerobics may of muscle and bone, thereby reducing their
Training errors include exercising for too watchdogs to prevent overuse injuries
involve jogging in the water, leg lifts, arm risk for osteoporosis and frailty. In fact,
long or doing too much of a certain activity. caused by extrinsic factors, examining
curls, and other activities that can safely be the CDC notes that people with health
The resulting strain caused by overuse equipment and playing surfaces to ensure
performed in a pool. The YMCA notes that concerns like arthritis or heart disease often
leads to injury. One common example of a they’re functional and safe, and eating a
water aerobics exercises are low impact, benefit the most from exercise regimens
technique error that can cause an overuse well-balanced, nutritious diet.
which can make them ideal for seniors with that include lifting weights a few times each
injury is improper form when performing Overuse injuries are almost always
bone and joint issues like arthritis. week.
strength training exercises. That’s one preventable. Though it can be hard to take
• Resistance band workouts: Resistance Physical limitations are a part of aging. reason why it’s vital for anyone beginning a a break from an exercise routine that’s
band workouts can be especially useful But seniors need not let such limitations new fitness regimen to consult with a coach producing results, rest is integral to a
for seniors who spend a lot of time at relegate them to repetitive, boring workouts. or personal trainer prior to starting. Coaches successful fitness regimen.
Portsmouth Daily Times Healthy Living III 2021 Thursday, July 29, 2021 9
Build an amazing Go green with
wardrobe on a budget personal grooming
C
ycling to work, bringing a reusable
grocery tote to the store and choos-
ing organic products are a few of
the many ways people have accepted the Reduce reliance
mission to reduce the impact their daily on single-use Plastics
B
living has on the planet. Great initiatives Replace single-use items with others that
ooks should not be judged by their such stores frequently feature popular
have been borne out of a desire to be more are more environmentally friendly. Instead
covers, but appearances do make manufacturers and designer items.
eco-friendly. Indeed, eco-friendly living can of disposable razors, purchase an electric
a difference in people’s perceptions • Browse consignment shops.
extend to all parts of one’s lifestyle, including razor or one that has changeable head
of others. That is why job seekers wear Consignment stores can be found in inserts on a reusable handle. Eco-friendly
professional attire to job interviews and personal grooming.
towns all over the country and online. For toothbrushes made of bamboo can help
why weddings are made even more special example, The Real is a luxury consignment Small changes in daily grooming habits can reduce reliance on plastics.
when they become black tie affairs. sales outlet for preowned designer items benefit the planet in myriad ways. And keep-
Wardrobe influencers model an ongoing that are authenticated by experts. Many of ing clean and looking good while protecting
rotation of designer looks. The latest these items are very gently used and still the planet is simpler than one may think.
designer looks may not be within have a lot of life in them. Buy locally made products
everyone’s budget, even for those who • Invest in tailoring. Any piece can
routinely update their wardrobes. The Opt for soaps and shampoos made from
be made to look more expensive when natural ingredients by local companies.
average adult between the ages of 35 and properly fitted. Moderately priced items can
44 spends $209 per month on clothing, Save water The further the country of production, the
tailored to individuals’ bodies can look like more fuel and other resources necessary
according to Credit Donkey, and the designer clothes. Water is an essential component of many
average family spends $1,800 per year on to get the product into your home. Scour
grooming techniques, so making an effort
clothing. Style seekers can rest assured • Purchase one or two statement pieces. local farmer’s markets and niche retailers in
When indulging on a statement piece, to conserve water is a good place to begin
that it’s possible to build stylish wardrobes town, which often stock soaps and groom-
choose items that will stand the test of making some eco-friendly changes. Invest ing materials made by community residents.
without going broke.
time. A quality handbag or pair of shoes in a low-flow showerhead and make a con-
• Make a list of essential pieces. can be a splurge, provided they are well certed effort to take shorter showers. Water
Certain wardrobe items, particularly office made and durable. and energy can be wasted when taking a
essentials, are staples. A crisp white shirt,
a well-fitted blazer, black trousers, a sheath • Consider “cost per wear.” The wardrobe bath, so limit those in favor of showers. If Read product labels
resource What to Wear suggests asking you choose to take a bath, don’t fill the tub Avoid products that are made with chemicals
dress, a tailored suit, and some classic
jeans are all worthy of inclusion in your yourself questions like: “Will I wear this and consider using old bath water for other in favor of those made from ingredients you
closet. When you know which items to multiple times?” or “Is this item driven by a purposes, such as watering houseplants understand. Such a decision can reduce
update, you can shop sales until your list is fleeting trend?” or “Will this go with items in or the garden. The U.S. Environmental harmful, potentially dangerous runoff that
checked off. my closet?” These considerations will make Protection Agency reports that Americans ultimately ends up in waterways. Select
it easier to determine if a particular item is use approximately nine billion gallons of products that are sold in containers made
• Shop discount retailers. Certain stores worthy of your hard-earned dollars.
sell discounted, overstocked items from water every day to take care of their yards. from recycled materials or those that limit
department stores or other retailers. Others A great closet is not built overnight, but a Using old bathwater can reduce that num- excessive packaging.
fill the racks with last season’s finds. budget-friendly wardrobe can be built by ber. When washing your face or brushing Eco-friendly living can be extended to per-
Even if these offerings are not completely shopping the right stores and making a list your teeth, turn off the faucet in between sonal grooming, ensuring people look good
current, many are still trendy. In addition, of priorities.
scrubbing and rinsing. while protecting the planet at the same time.
10 Thursday, July 29, 2021 Healthy Living III 2021 Portsmouth Daily Times
Popular salon 3 strategies to
and spa services protect mental health
1. Get enough sleep.
According to the Primary Care
Collaborative, a not-for-profit member
organization dedicated to advancing an
effective and efficient health system, sleep
and mental health are intimately related.
Sleep loss can contribute to emotional
instability. The amygdala is the part of the
brain responsible for humans’ emotional
responses. When an individual does not
get enough sleep, his or her amygdala
goes into overdrive, leading to more
intense emotional reactions. The prefrontal
cortex is another part of the brain that
I
needs sufficient sleep to function properly.
ndividuals can improve their self- Without it, the prefrontal cortex, which is
esteem and confidence in many ways, integral to impulse control, cannot function
including ensuring they’re well groomed. properly. Adults can speak with their
When men and women seek to pamper physicians about how much sleep they
themselves, the local salon can be a great should be getting each night. Those needs
starting point. change as individuals age.
Consumers can explore many different
I
services at their local salon. Each of these mproving one’s overall health and
services can help people look and feel maintaining that health over the long
their best. haul can have a profound impact on 2. Eat a balanced diet.
• Haircut: Men, women and children out and neutralizes uneven pigments in the quality of life. For example, the Harvard A balanced, healthy diet doesn’t just
who want to remain well groomed need hair through the use of toners and other Medical School notes that regular exercise benefit the waistline. According to the
a good haircut every so often. Cuts are products. Hair color can fade or turn brassy can slow the natural decline in physical ADAA, a balanced diet that includes
designed to play up the strongest features over time, which color correction can fix. performance that occurs as people age. protein, healthy non-saturated fats, fiber,
of a client’s face, but also take into Also, color correcting may adjust improperly That means routine exercise can serve and some simple carbohydrates can
consideration the latest trends and the colored hair. as something like a fountain of youth that reduce the likelihood that mental health
preferences of the customer. allows people to keep their cardiovascular issues like fatigue, difficulty concentrating
• Nail treatments: Salons also specialize
fitness, metabolism and muscle function and irritability will arise during the day.
• Hair styling: Some clients do not need in nail services. Manicures and pedicures
on par with their younger counterparts.
their hair cut but benefit from professional typically involve the soaking of hands and
styling, which can include blow-outs, hair feet, sloughing off dead skin, moisturizing When attempting to improve long-
setting, perms, special occasion up-dos, and pushing back cuticles, trimming nails, term health, it’s important that people
and more. and applying nail color. Acrylic nail services emphasize mental health as much as 3. Volunteer in your community.
also are available, which involve the they do their physical health. The Anxiety A 2020 study published in the Journal of
• Coloring: Hair coloring techniques
application of a liquid acrylic product mixed & Depression Association of America Happiness Studies found that people who
continue to evolve. The most basic
with a powdered acrylic product (monomer notes the importance and effectiveness of volunteered in the past were more satisfied
technique is a single-process color, which
and polymer) to form a malleable product preventive efforts in relation to depression with their lives and rated their overall health
is a whole-head dye or one used for root
that can be shaped to the nail and will and anxiety. In regard to mental health, as much better than people who didn’t
touch-ups. Full or partial foils may be
harden with air drying, according to Nails prevention efforts can function in much the volunteer. Perhaps the most noteworthy
used to add highlights or lowlights to hair
magazine. Gel nails are another product, same way that exercise serves physical finding in the study was that people who
by placing them in strategic locations.
and these offer long-lasting nail color. health. Routine exercise helps people to began volunteering with lower levels of
Balayage is a relatively new treatment
maintain healthy weights, reducing their well-being tended to get the biggest boost
that involves hand-brushed highlights. • Other services: In addition to hair and
risk for various conditions and diseases. from volunteering. Volunteering provides
Ombre is a service in which hair gradually nails, salons frequently offer waxing or
Preventive efforts designed to improve opportunities to socialize, which can help
becomes lighter or darker from root to tips, other hair removal, massages, eyebrow
mental health can significantly reduce a ward off the loneliness that can sometimes
or vice versa. shaping/threading, makeup application,
person’s risk for anxiety and depression. contribute to anxiety and depression.
• Color correction: In addition to general facials, and skin care consultations.
Various techniques and strategies can Mental health is important, and
color services, many stylists specialize in Salons are vital businesses in many
be utilized to promote mental health, and protecting it should be part of everyone’s
color correction. The hair specialists at communities, helping residents look and
these three are simple and highly effective. health care regimen.
Redken say that color correction cancels feel wonderful.Portsmouth Daily Times Healthy Living III 2021 Thursday, July 29, 2021 11
5 ways to pamper yourself more often
T
he COVID-19 pandemic has left Foundation says people who work and devote time all to yourself. Plus,
many people scrambling for ways to multiple jobs or for extended hours may you’ll have the benefit of walking out of
unwind without risking their health or not have enough time for sufficient sleep, the salon looking like the best version of
the health of others. For more than a year, and the Centers for Disease Control yourself.
opportunities to let loose and have fun and Prevention indicates one in three 4. Take a hot bath
have been stymied by the cancellation of American adults do not get enough sleep.
concerts, theater shows, sporting events, Getting seven or more hours of sleep per People may be pressed for time when
family holidays, and so much more in the night is important, but you also can add engaging in their daily beauty and
name of public safety. Individuals can look to your sleep bank by taking short naps grooming routines. A 10-minute shower
to coping strategies to find silver linings. in the early afternoon. A nap can reduce before work might not provide the
Pampering oneself can be a healthy and stress and elevate the mood. Stick to a relaxation and sense of escape you need.
enjoyable endeavor to explore. snooze of 30 minutes or less. Set aside a time in the evening to soak
in the tub and let stress as well as aches
Pampering means different things to and pains melt away in the water. Scent
different people. Pampering involves 2. Indulge in a the water with essential oils for a relaxing
indulging in self-care strategies to luxurious practical item aromatherapy session.
improve mental, physical and emotional
health. Pampering can provide a respite Instead of splurging on something that is
from stress, enabling one to switch off whimsical or unnecessary, allocate some 5. Find a simple pleasure
his or her brain for a bit. Rest assured disposable dollars to something functional
— but put a luxurious spin on it. Think of Display fresh flowers on the table, listen
that pampering doesn’t have to involve
buying a set of silk bedsheets or indulge to some favorite music while cleaning
big expenses, and many pampering
on a high-end cut of meat for a family the house or plan a homemade meal for
sessions can take place right at home.
dinner. You’ll feel rewarded without feeling yourself accompanied by a fine wine.
The following are five pampering ideas
guilty that you were wasteful. Planning for a simple pleasure once or
to explore.
twice a week gives you something to look
forward to.
1. Take a nap 3. Schedule a salon service Pampering comes in many shapes and
Getting enough restful sleep is essential Hair, nail or skin services enable you to forms and is an effective way to reduce
for your overall health. The Sleep get away from home for an hour or more stress.12 Thursday, July 29, 2021 Healthy Living III 2021 Portsmouth Daily Times
What are the keys to better healthcare?
At SOMC, we
start by putting
it right at your
fingertips.
Now you can have a virtual visit with your SOMC provider, right through your
personal online patient portal. With our convenient app, you can use your tablet
or smartphone to have a virtual visit safely from just about anywhere.
Ask your SOMC provider if a virtual visit is right for you
or visit www.somc.org and click patient portal.
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