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WINTER 2021
PROTECT
SKIN
from sun even in winter
CHECK PLAN
what’s in family
your breaks
medicine during days
cabinet at home
FREE A RUTLAND HERALD SUPPLEMENT | JANUARY 2021 www.rutlandherald.com/healthyliving
The health, wellness benefits of a hot bath
By Melissa Erickson Add some aromatherapy, bath salts or immerse yourself into the
WINTER 2021 More Content Now bubbles and a bath is the ultimate bath because it is so hot,
in self-care, St. Surin-Lord that is a problem,” she said. “If you are
T
Publisher
Ed Coats
o get clean a quick shower does the said. experiencing any itching, a hot bath will
Executive Editor
trick, but a warm bath comes with “Taking a warm bath make it worse as it causes vasodilation and
Steven Pappas some surprising health benefits. allows for muscle histamine release, which causes itching.”
Sales Manager “Bathing is important now, more than relaxation and stress The health benefits of warm bath
Tim Duguay ever, as we are battling a pandemic,” said reduction,” she said. are similar to using a sauna or
Creative Services Manager Dr. Sharleen St. Surin-Lord, a dermatolo- “Other benefits hot tub, said Ben Tanner, a
Keri Franzoni gist serving the Washington, D.C., metro to a bath include “Baths help with better practicing physician assis-
Customer Service Manager area. “Bathing is not only for personal being able to soak blood flow, improves tant in emergency medicine,
Melody Hudson hygiene, but for mental well-being, espe- in skin-soothing circulation; some studies urgent care and family
cially today as many are coping with the ingredients such as say it lowers blood practice in Las Vegas.
isolation, uncertainty and more demanding oatmeal for those pressure.” “Basically, heat exposure
work schedule created by the COVID-19 who have eczema.” NNENNA ANIMASHAUN helps activate certain genes
pandemic.” To create a pleas- which promote longevity, and
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it lowers blood pressure,” said Nnenna ocean waves or falling rain to help reduce said. “Warm or hot baths can also help
PUBLICATION: ©2021 BRUNSWICK PUBLISHING
INC. ALL RIGHTS RESERVED Animashaun, a licensed integrated health cortisol levels, which is the stress hormone with relaxation and sleep quality, because
Healthy Living Winter 2021 content provided by Gannett Inc. and wellness coach. “You can’t lose with that wreaks havoc on your body and mind, the heat increases certain hormones like
and distributed with various newspapers across the country and
by King Features. Reproduction in whole or in part without prior
a nice warm bath. Plus, it actually burns St. Surin-Lord said. norepinephrine, which provides a general
written permission is strictly prohibited. Opinions expressed in calories and it helps regulate our moods, “The water should be warm and not feeling of well-being as well as decreased
the publication are those of the authors and do not necessarily
represent those of the management of the publication. igniting feelings of peace and serenity.” steaming hot. If you have to gradually anxiety.”
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2 • RUTLAND HERALD HEALTHY LIVING JANUARY 2021
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RUTLAND HERALD HEALTHY LIVING JANUARY 2021 • 3
Avoid the
‘QUARANTINE 15’
Build a routine for family snacks, meals, activity
By Melissa Erickson eliminated beneficial health and wellness opportunities for
More Content Now children.
S
“Learning from home adds a less structured eating
tuck at home in isolation even the youngest Americans environment that could be detrimental to healthy
are at risk of packing on the “quarantine 15,” a pan- food choices,” said registered dietician nutri-
demic weight gain that experts worry may have long tionist Isabel Maples, national spokesperson
term effects on children. for the Academy of Nutrition and Dietetics.
Nearly 20% of children in the United States are obese, accord- “To compensate, parents should maintain
ing to the Centers for Disease Control and Prevention, which puts structured meal and snack times. Sure,
them at risk for developing diabetes, high blood pressure, high there can be some flexibility, but there
cholesterol, breathing problems such as asthma and other issues should not be grazing all day and everyone
including anxiety, depression and low self-esteem. eating at different times, as it can get cha-
Whether kids prefer it or not, schooling from home has otic and lead to poorer food choices.”
4 • RUTLAND HERALD HEALTHY LIVING JANUARY 2021
w Decide what, gain, a parent needs to take charge of w Snack time
where, when to eat what food and snacks are offered to chil- Snacks should supply one-quarter of a
While school lunches may not be the dren and where eating takes place, such kid’s calories and fill in nutrition gaps, so
tastiest, they are usually nutritious. Plus, as at the kitchen table or in front of the make food choices count, Maples said.
they often offer kids foods they may not TV, Maples said. Some smart kid-friendly snack options
see at home, Maples said. “Kids should decide how much to eat. include:
“At home as parents, we may overly This division of responsibility sounds “Kids should decide • Sliced apples dipped in peanut or nut
cater to our children’s food choices or easy; it’s critical for raising competent how much to eat. ... butter
just offer the same foods over and over eaters. Parents should feed well and Parents should feed • Raw veggies dipped in hummus
— most families do. Either can limit let the child decide how much to eat or well and let the child • Graham crackers or cookies and milk
children’s exposure to a wide variety of whether to eat at all,” she said. decide how much to eat • String cheese rolled into a corn or
foods,” she said. Don’t restrict food or snacks, but it’s or whether to eat at all.” whole grain flour tortilla melted on the
If concerned about pandemic weight acceptable to make a child wait until ISABEL MAPLES stove or in the microwave and dipped
the meal or snack time to eat, Maples into salsa. Add fiber and protein by
said. Restricting food or only offering spreading refried beans over the tortilla.
the lowest calorie foods may mean an Older kids need more calories. Try
overweight child will eat more than during meals and snacks. Enjoy each a mini-meal, leftovers or a sandwich,
his body says to eat since he is other’s company. Talk about pleasant Maples said.
afraid of being hungry later. things. Kids benefit by knowing that “Avoid allowing kids to graze, because
Trust kids to eat the right there are predictable times that parents it means kids are less hungry at mealtime,
amount for their body, she are available to them.” less interested in nutritious foods when
said. they get to the dinner table, less well-be-
Find a balance when it w Make moving fun haved at mealtimes and less able to learn
comes to tasty favorites. Recess and many organized sports socially/emotionally at family meals,” she
Limit excessive junk food may have been cancelled, but parents said. “Plus, having to clean up the kitchen
in the house, but there is no can take advantage of kids’ natural love constantly is too hard on the parents.”
need to totally ban less nutri- of movement. Maples suggests bundling
tious foods from the fridge or up and going for a walk, playing outdoor w Do your best
pantry. games, planning an outdoor field trip Lastly, parents should cut themselves
“It’s OK to bake cookies that includes walking and other family some slack.
together,” Maples said. activities that involve exercise. “Parents and kids are juggling a lot,
Make family meals a “Don’t make ‘being active’ into a but there’s less pull from other com-
priority. chore. Parents can get involved in a mitments. Enjoy the time together.
“Sit down together to dance video, a game of kickball, a Cook together. Get kids more involved
enjoy meals and snacks,” snowball fight, etc.,” she said. “Limit in chores including meal preparation
she said. “Make it a rule TV/screen time to force kids to find and clean up that give them life skills.
that there are no something else to do. Include kids in Healthy meals can include cans, frozen
screens, TVs, household chores like carrying laundry foods, packages. Don’t expect perfec-
phones or toys upstairs and downstairs.” tion,” Maples said.
PHOTOS: FREEPIK.COM
RUTLAND HERALD HEALTHY LIVING JANUARY 2021 • 5
PROTECT SKIN
from sun even in winter
By Melissa Erickson altitudes doesn’t block as many rays. While winter gear protects the skin it’s
More Content Now Snow is one of the best reflectors of sunlight. covering, exposed faces and necks are vulnera-
Y
“If you’re skiing, building snowmen or ble. Seelal recommends wearing UV-blocking
our skin needs protection even in winter. throwing snowballs at your friends or family, the sunglasses and broad-brimmed hats. Use a mois-
Overcast skies and limited daylight snow will reflect 80% to 90% of UV rays back at turizing, broad-spectrum sunscreen that’s SPF 30
don’t stop the sun’s ultraviolet rays you. Which means that your UV dose is close to or higher on all exposed skin, including the tops
from damaging your skin and causing double what it would be otherwise,” Seelal said. of the ears, around the eyes and near the hairline.
skin cancer, the most common cancer, said derma- By comparison, grass, soil and water reflect less Avoiding sun exposure during peak hours of 10
tology specialist Angie Seelal, a physician assistant than 10%, dry beach sand 15%, and sea foam a.m. to 4 p.m. is wise during the winter months as
at Advanced Dermatology with locations in New 25%, according to the World Health Organization. well as in summer, Seelal said.
York, New Jersey and Pennsylvania. “On top of that, UV exposure also increases “Prevention counts at any age. Melanoma is
“The reality is that skin cancer poses a threat to by approximately 10% for every 1,000 feet of the most common form of cancer in young adults
nearly everyone even in winter. Fortunately, there elevation gain,” Seelal said. age 25 to 29 and the second most-common form
are common-sense steps we can take that lower of cancer in people 15 to 29 years old. And the
those risks,” Seelal said. younger you are exposed to the sun, the higher
One in 5 Americans will develop skin cancer your risk for getting skin cancer later in life. This
by age 70, and more than two people die of skin is especially true if you have had a blistering
cancer in the United States every hour, according sunburn at a young age,” Seelal said.
to the Skin Cancer Foundation. Every day more
than 9,500 people are diagnosed with skin cancer
nationwide.
Don’t dismiss the risk.
“It is definitely a misunderstanding that skin
cancer is something that happens [only] to people
who use tanning beds or lay out in the sun in
the summer. Sun exposure is the primary
cause of skin cancer, but there are other
causes,” Seelal said.
Those include:
• Ultraviolet radiation exposure from occu-
pational equipment
• Family history of skin cancer and other
genetic factors “If you’re skiing, building
• Increasing age snowmen or throwing
• A weakened immune system snowballs at your
“People with fair skin and freckles and friends or family, the
multiple or unusual moles also face a snow will reflect 80% to
higher skin cancer risk,” Seelal said. 90% of UV rays back at
While ultraviolet B rays are
you. Which means that
your UV dose is close to
stronger in summer, they are also
double what it would be
FREEPIK.COM
out in force at high altitudes
otherwise.”
and on reflective surfaces such ANGIE SEELAL
as ice or snow. Plus, the
thinner atmosphere at higher
6 • RUTLAND HERALD HEALTHY LIVING JANUARY 2021
Runners &
stress fractures
Women are more likely to be injured — here’s how to stay healthy
By Melissa Erickson train.”
More Content Now Muscular soreness is normal at the
M
start of new activities and when increas-
ore women run recreationally ing training intensity and frequency,
than men, but they are also but should decrease in a couple of days,
twice as likely to be injured Johnston said.
from stress fractures, accord- “Soreness that lasts longer or that
ing to a pair of new studies from Thomas becomes very focused over an area should
Jefferson University in Philadelphia. be evaluated. A sudden sharp pain while
A 2018 National Runner Survey found running is also cause for concern,” she
that 54% of runners are female. Unfor- said.
tunately, information on how to treat Also needed to reduce the risk of
and prevent stress fractures in women is injury is thorough and routine screening
lacking since most knowledge is focused in female runners for bone density and
on elite runners, said Therese Johnston, strength, Johnston said.
professor in the department of physical Balancing running with cross-training
therapy at Thomas Jefferson University, also helps lower the risk of running-related
and first author of both studies. stress fractures.
Stress fractures, which are small cracks “Different activities place different
in the bone that result from repetitive but forces on muscles and bones. Perform-
low-level forces, sideline about 20% of ing the same activity every day does not
runners, Johnston said. give the body sufficient time to rest and
“The amount of time that healing takes recover. And rest days are also important,”
depends on which bone fractured. Low Johnston said.
risk areas can heal in a few weeks but To build endurance, runners can add
higher risk areas can take longer,” she said. other aerobic activities such as cycling and
After a period of rest and healing, physical swimming, she said.
therapy may be recommended before run- “Yoga and Pilates can build import-
ners can pound the pavement again. ant core strength. Many runners don’t
A pilot project at Jefferson surveyed strengthen their hip muscles, which are
women runners ages 18 to 65 to capture important for stabilizing the pelvis during
the experience of the regular female running. I personally like resistance bands
runner. The studies paired women with a for hip strengthening. If you are unsure
history of running-related stress fractures about where to start, reach out to experts
with those with no history of the injury. for guidance,” Johnston said.
To minimize the risk of stress fractures, Pay attention to nutrition. A balanced
runners need to be alert to the signals diet will depend on a woman’s activity
their bodies are sending, although it can level, intensity and frequency of exercise,
be difficult to interpret pain cues between she said.
normal aches and pains and indicators of a Women should be open with their
serious injury, the study found. physicians about how active they are and
“Be in tune with your body as you run discuss any concerns.
and/or train for races. If something doesn’t “Sports medicine physicians and
seem right, get it checked out,” Johnston physical therapists are great resources for 802-332-6644
said. “There are many factors that can put any running-related concerns as well as
you at risk for a stress fracture, ranging advice based on their own specific needs,”
from your own medical status to how you Johnston said.
RUTLAND HERALD HEALTHY LIVING JANUARY 2021 • 7
Create an effective
MEDICINE
CABINET
By Melissa Erickson
More Content Now
A
well-stocked medicine cabinet is essential for dealing with minor health
problems and illnesses. There are certain items experts suggest you keep
on hand so you don’t have to run out to the store for relief while you’re
sick.
“Medications have a tendency to be expired just when you need them. ... Try to
get in the habit of checking your medication expiration dates twice a year, when
you change your smoke alarm battery,” said Dr. Leann Poston, medical communica-
tions writer and educator with Invigor Medical.
Similar to food, medications degrade over time, lose their potency and need to
be thrown out, said infectious-disease specialist Dr. Ceppie Merry of Healthy But
Smart.
“When it comes to expired meds, there are some medications that can have seri-
ous side effects after the expiration date, so it is best to always adhere to expiration
dates,” said pharmacist Yelena Yoffe, owner of Tisane Pharmacy in New York City.
How a person stocks their medicine chest will depend on the ages of the people
living in the home, Poston said.
The basics Because fever is a common symp-
Two basics that should always be tom of both COVID-19 and the flu a
in your cupboard are fever reducers working thermometer is a must for
and pain killers, said Dr. Giuseppe your medicine cabinet, Yoffe said.
Aragona, a prescribing doctor with A variety of choices are available
PrescriptionDoctor.com. Over-the- including classic under-the-tongue
counter drugs like ibuprofen (Advil) thermometers, digital varieties
Excellence In Eyecare and acetaminophen (Tylenol) help
relieve aches and pains and lower a
designed for the ear and mouth, as well
as non-contact thermometers.
• Eye & Vision Exams spiking temperature. An additional tool to think about
“These simple drugs can help with adding is a pulse oximeter, which is
• Contact Lens Exams small headaches, which are likely to used to check blood oxygen levels,
(Including Hard To Fit Contacts) become more common with people Yoffe said. These handy little elec-
spending more time in front of screens tronic devices are slipped on the finger
• LASIK Consultation & Co-Management especially now winter is hitting and to measure oxygen saturation levels
less walking is likely to be done. On and are especially useful for people
• Emergency Services, Treatment of Eye top of this, I would also recommend a who have chronic respiratory or heart
Diseases, Injuries, Infections & Glaucoma good cough medicine to help with any disease.
flu-like symptoms,” Aragona said. Include items to treat basic skin
Licensed Optician On Staff • Most Insurances Accepted In addition to keeping a 30-day wounds and rashes such as a reus-
supply of any current medications, be able cold pack, bandages, an elastic
71 Allen St. - Rutland, VT 05701 sure to stock antihistamine for sea- bandage wrap (such as ACE brand),
sonal allergy relief. anti-itch cream, tissues and nail
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8 • RUTLAND HERALD HEALTHY LIVING JANUARY 2021
clippers, Poston said. subsalicylate (Pepto-Bismol) or lopera-
“It’s always a good mide (Imodium).
idea to have a packet of
Airborne with you in Organization
the instances when To organize your
you do need to medicine cabinet,
travel,” said Brittany follow these
Ferri, occupational “Medications have a tips from reg-
therapist and tendency to be expired istered nurse
founder of Sim- just when you need and patient
plicity of Health. them. ... Try to get in the advocate
“This can easily be habit of checking your Teri Dreher:
mixed with water to medication expiration • Store
drink prior to going dates twice a year.” all supplies
somewhere near others. DR. LEANN POSTON together in
By no means should this an easy-to-ac-
substitute wearing a mask cess place so you
and other safety precautions, can respond quickly
but it can come in handy for a quick to minor household cuts and
immune system boost. Similarly, zinc scrapes.
and vitamins B and D supplements are • Keep toiletries and medications
good additions to your daily health regi- separate so it’s easier to find what you
men especially during the fall and winter need quickly.
seasons.” • Be sure new over-the-counter
For digestive problems consider medications are clearly marked with an
stocking antacids and something expiration date. If you can’t see it, mark
to treat diarrhea such as bismuth the purchase date on the box.
RUTLAND HERALD HEALTHY LIVING JANUARY 2021 • 9
By Melissa Erickson “In order to stay as happy and healthy as Stay active by creating a regular exer-
cise regimen that is realistic for you.
More Content Now
possible this winter, we need to take care of
I
“While certain schedules may work
f the short and dark days of winter ourselves and those around us.” well for others, design and tailor a sched-
leave you feeling dreary, you may be DR. JONAH FOX ule that works best for you, based on your
experiencing a common yet treatable needs and constraints. Start small and
seasonal mood disorder. celebrate consistency,” Fox said.
Triggered by the changes in seasons, The reduced amount of sunlight in
seasonal affective disorder can sap your winter may cause both winter-onset SAD
energy. If you’re feeling the effects of iso- as well as a drop in serotonin, a brain
lation due to COVID-19 and are worried chemical that affects mood. The change
about how to handle the cold, dark months in season can disrupt the body’s level of
ahead, you are not alone. melatonin, which plays a role in sleep
“In order to stay as happy and healthy patterns and mood.
as possible this winter, we need to take “Access to natural light may be helpful
care of ourselves and those around us,” to individuals with SAD,” Fox said.
said Dr. Jonah Fox, medical director at “Being outside, even for small periods of
WPS Health Solutions, a Wisconsin not- time, including when it’s cloudy, may be
for-profit health insurer. “It starts with beneficial.”
being honest about how we feel, making a Light therapy is believed to improve the
plan, seeking resources early and checking spirits of people with seasonal affective
in on one another.” disorder by affecting chemicals in the
Seasonal depression is estimated to brain that are linked to mood, he said.
affect about 4% to 6% of people, but an If your feelings or symptoms are
additional 10% to 20% may experience it impacting your daily life, seek the help of
in a milder form, according to the Ameri- a doctor or mental health professional.
can Academy of Family Physicians. “Examples of such feelings or symp-
“SAD tends to affect adults more toms include, but are not limited to,
frequently than children and seniors, and sadness, worry or anxiety, changes
while some studies suggest that SAD is in sleep or appetite, confusion,
more common in women, it is unclear if substance abuse and/or suicidal
this is truly the case,” Fox said. thoughts. Depending on the type
The cause of seasonal affective disorder of provider you see, you should
is largely unknown, Fox said. Don’t
suffer in silence. Take steps to ease Ways to alleviate be prepared to discuss your
medical, including mental
SEASONAL
the symptoms. health, history, as well as the
“Creating a schedule can pay concerns and feelings you
dividends for individuals with have been experiencing,”
DEPRESSION
seasonal affective disorder,” he Fox said.
said. “Decreased energy and
impaired sleep, both oversleep-
ing and insomnia, are common
symptoms of SAD. Maintaining
a daily routine that includes
aerobic activity and a regular
sleep schedule can help combat
these symptoms. Additionally,
minimizing light exposure from
electronic devices may assist with
FREEPIK.COM
getting to sleep at night.”
10 • RUTLAND HERALD HEALTHY LIVING JANUARY 2021By Melissa Erickson
More Content Now WALKING “For instance, an additional 10 minutes of walking for
home-based work trips increases the odds of being in a
purpose
D
higher health outcome category by 6%, while this effect is
uring the pandemic many people started walking
as both a form of exercise and as something safe
with smaller for home-based other trips (3%),” he said. “Further
analysis revealed walking trips with different trip purposes
to do while isolating. Now, new research has trips that did not start at their homes. have distinct speeds and durations. Walking for home-based
found that walking with a purpose is better for The researchers, Akar and Ohio State doctoral student work trips has the fastest speed, followed by walking for
you than walking for leisure. Gilsu Pae, found that walking for any duration, for any home-based recreational trips. These speak to the intensity
Published in the Journal of Transport and Health, the purpose, increased how healthy a person felt. of physical activity.”
study found that people walking to work or the grocery “We were excited to find significant associations between Even people who work from home and are isolating can
store reported significantly better health than people who walking trips and health outcomes,” Akar said. “We find benefit from the research.
were out for a casual stroll. that the benefits of walking mainly come from home-based “We suggest staying active. Walk around the block,
Walking with a purpose, or utilitarian walking, is walking walking trips. This suggests planners and decision makers or better yet, ‘walk to work’ every morning,” Akar said.
to get to a destination. should consider diverse interventions to encourage people “Instead of commuting from one room to another in your
“People generally make more walking trips for utilitarian to walk within, to and from their neighborhoods.” house, take a detour. Just get out and walk in your neigh-
purposes and these trips are likely to have higher speeds, To put this research to use, cities could build sidewalks borhood as if you are commuting to work, then come back
while recreational walking trips are typically longer in and rest areas for commute and recreational walking trips, home and start your work in your office space.”
duration,” said Gulsah Akar, associate professor of city which tend to be longer in distance as well as duration, While walking be sure to keep safety in mind. Avoid dan-
and regional planning in Ohio State University’s Knowlton Akar said. gerous environments, such as heavy-traffic areas without
School of Architecture. “They can encourage mixed-use development patterns safe facilities such as sidewalks and crossings, high crime-
The study used data from the 2017 National House- where residents can reach various destinations within short rate areas and frozen sidewalks in winter, Akar said.
hold Travel Survey. Researchers analyzed self-reported distances and integrate walking in their daily routines,” he “By the way, while longer durations bring more benefits,
health assessments from 125,885 adults ages 18 to 64 who said. the overall health benefits still accumulate if the intermit-
reported the number of minutes they spent walking for It was surprising to see that walking trips with differ- tent bouts of walking are at least 10 minutes,” he said. “If
different purposes — from home to work, from home to ent purposes had different effects on adults’ self-assessed you can walk more than 10 minutes every day, you can
shopping, from home to recreation activities and walking health scores, Akar said. accumulate miles for your health.”
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outcomes. Serving Vermont and New York for OVER 30 years!
2 LOCATIONS:
28 Fourth St. 153 Main St.
Fair Haven, VT 05743 Poultney, VT 05764
802-265-4055 802-884-8213
RUTLAND HERALD HEALTHY LIVING JANUARY 2021 • 11We Are Here For You
Today, Tomorrow & Always.
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