Take a look at our January newsletter!
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JANUARY 2023
PREVENTING AGE- RELATED MUSCLE LOSS At Full Strength
I’m not as strong as I used to be; few of us are. My days of running track, jumping hurdles, and playing football are far behind me, and most people become less active over the years, especially compared to their teens and 20s. When our activity declines, it becomes an uphill battle to maintain our muscle strength — but there are many good reasons to prioritize it. Starting as early as age 35, most people lose around 1%–2% of their muscle mass yearly. Unless you are very active and eat a lot of protein, you’re probably among them. By age 60, we can lose up to 3% of our remaining muscle mass every year. At its worst, people develop advanced sarcopenia (loss of muscle strength, muscle mass, and physical function), which results in muscle wasting and difficulty conducting everyday activities. To put this in concrete terms, we tend to lose between 30%–50% of our muscle mass from age 40 to age 80. This muscle loss is why we start noticing that it’s more difficult to complete certain activities such as lifting everyday objects. Walking up stairs becomes more difficult, and the risk of falling climbs as we age. There is also the threat of other conditions like osteoarthritis, bone loss, and diabetes. I’m no exception to this rule, so I’ve lost my share of muscle mass over the years. But I want to avoid any more sarcopenia and other adverse effects of muscle loss, which is why I’ve made improving muscle strength one of my resolutions for 2023. The choice for our individual muscle groups are to use them or lose them. And, of course, I want to keep and regain as much as I possibly can.
who don’t exercise at all, it’s best to cycle through different exercises to work the upper and lower parts of our body, including our back and core. If lifting weights sounds too intimidating, there are countless exercises that build up strength, like bodyweight squats, incline pushups, and planks. Unfortunately, exercise alone is not enough to help us build muscle. We often make the process difficult by not taking in the proper nutrients. Our muscles are constantly in flux, either from building them up or breaking them down. Building muscle requires much more energy than you may think, and I’ve recently learned that we should aim to get about 30 grams of protein per meal to initiate muscle growth. (Online calculators can give you a more exact number based on your ideal weight.) Without that protein, the metaphorical machinery that creates muscle growth won’t turn on. Those who eat small portions of protein throughout the day may never see the machinery turn on because they’re only ingesting 5–10 grams of protein at a time. Similarly, taking in all your protein in the evening won’t allow for adequate total protein per day to maximize muscle improvement. Ideally, we should have a protein-heavy breakfast, even if we must use protein shakes to give us the proper amount. Many people with sarcopenia have a vitamin D deficiency, so taking that as a supplement can help. Studies also show that adding omega-3 supplements will promote more muscle growth than exercise alone. As with any significant change in your diet, please check with your physician before considering the above recommendations. I’ve already been doing several things to improve my muscle strength. I am very careful to get my daily requirement of protein, and I take the stairs up to my office every day. I also enjoy bike riding and hiking with my wife along
Exercise offers outrageous benefits, including reduced risk of injury, improved mood, decreased pain, and increased immunity. The activity doesn’t necessarily need to be high- impact. Even walking for 15 minutes a day can help. In fact, experts say we should aim to get 150 minutes of exercise each week. That’s 30 minutes of hiking, swimming, biking, etc. five days a week. But most crucial to maintaining our muscle mass is strength training. Although people who insist on only using the elliptical machine are doing more for their health than those
with archery to help with upper body strength. Exercise becomes more fun and less of a chore whenever you have a friend or family member to cheer you on. In the new year, I hope all of us are lucky enough to find a great exercise buddy and the motivation to help rebuild what we’ve lost.
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EXPLORING 5 KEY BENEFITS OF MEDITATION THE POWER OF MEDITATION
LENGTHEN ATTENTION SPAN. Did you know that meditating can improve your accuracy and attention when completing a task? This will help you focus on the tasks at hand, and you can better direct and control your full attention! GENERATE KINDNESS. Meditation has been proven to increase feelings of positivity and encourages acts of kindness toward yourself and those around you. Studies have shown that individuals have a heightened sense of compassion after meditation! So, for more positivity in your life and relationships, meditate!
Meditation promotes better sleep, less anxiety, improved self-awareness, and lower blood pressure. Before the pandemic, the practice was trending upward in popularity, but now, meditation has become even more popular as it helps many to cope with stress and mental health complications.
Let’s take a look at many reasons to set aside 10 minutes in your day to meditate!
REDUCE STRESS AND ANXIETY. Studies have proven that meditation reduces cortisol and the inflammation response, which can disrupt sleep patterns, bring on depression and anxiety, and cause fatigue. Through meditation, you may find a new perspective on stressful situations or build new skills to help you to manage stress in the future.
IMPROVE SLEEP. A whopping 70 million people in the U.S. deal with some sort of sleep disorder at some point in their lives. Studies have shown that meditation can help individuals stay asleep for longer segments of time and reduce the severity of insomnia while reducing tension.
BOOST EMOTIONAL WELL-BEING. Some types of meditation lead to a positive outlook
on life and an improved self-image. According to research, it can even help manage and reduce symptoms of depression. It promotes a sense of peace, calm, and balance in your life!
If you haven’t already, incorporating meditation into your daily routine can surely yield many positive benefits and results! And what do you have to lose?
‘I Look Like Chris Again’
A PATIENT CELEBRATES HER SURGERY RESULTS
Chris remembers a few years ago when her eyelids started drooping, covering about half her eyes. “I went to my normal optometrist, and he held my eyes open to do all the pressure checks,” she says. Her doctor prescribed eye drops to help with the problem, but when she accompanied her husband for surgery on his lower lids at Eye Plastic Associates, she realized another option might be available. Since pursuing ptosis surgery in early 2022, Chris no longer needs the drops. “It’s unbelievable the difference it made. My eyelids aren’t at half-mast anymore,” she says. “You get used to the problem, so you don’t realize how bad it is. People said, ‘Oh, Chris — your eyes are open again.’” But while Chris was thrilled to have her eyes fully open, she still had excess skin on her upper and lower lids. She decided to also pursue an upper and lower blepharoplasty, along with some laser work below her eyes. Four weeks after surgery, Chris is thrilled with the results. “It’s such a lovely change,” she says. Chris, who recently turned 77, explains, “It’s not that I look younger, but I look like Chris again.”
Chris, a retired school teacher and mother of two adult sons, has been married to her husband, Tom, for 56 years. She notes that “even he mentioned how good I looked!” She especially appreciates that she can now wear makeup again. “I used to wear eyeshadow all the time,” she says. But before her surgeries, “It was stupid to even try to put it on with the sagging skin.” She now notes how simple it is to apply her makeup; even putting on foundation under her eyes is easier. “It’s smooth under there!” she says. Asked if she would recommend Eye Plastic Associates to others, Chris quickly responds, “I have!” She notes the stellar communication from the staff as well as their friendliness. “Right from the beginning, everyone in the office made me feel so comfortable and confident that I’d made the right choice,” she says. “Dr. Scott is so professional and competent. He exudes calmness. Obviously, when you have surgery, you’re a little bit nervous. But he and his staff made me feel so comfortable about doing it.”
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“Eyelid hygiene” is a term that’s probably unfamiliar to most people, but it’s a surprisingly crucial aspect of our overall eye health. Failure to keep our lids clean can result in a buildup of dirt and oils around one of the most sensitive parts of our bodies. Unfortunately, if this happens, several medical conditions can arise as a result, and one of the most common is a condition referred to as blepharitis. Blepharitis happens when the oil glands around our eyes get clogged and become inflamed, and bacteria can build up resulting in chronic redness along the eyelid margin. This can then cause dry and irritated eyes. Poor eyelid hygiene can also increase your risk of styes on the eyelid. And a very unpleasant condition called Demodex involves mites living on your eyelashes, burrowing into the eyelid, and causing a chronic inflammatory reaction. The best way to avoid these problems is by not touching or rubbing your eyes unless you have freshly washed hands. The contaminants on our fingers can stay on our eyelids after we scratch an itch or insert our contact lenses. It’s also crucial to carefully and thoroughly remove all makeup and moisturizers around the eyes at the end of the day to prevent buildup. Aside from irritation, the most common telltale sign that your eyelid hygiene could use improvement is the presence of small dandruff-like flakes around your eyelashes. Anyone experiencing these symptoms should visit their regular eye care specialist for an eye exam and a proper diagnosis. WHY CLEAN LIDS MATTER AN EYE FOR HYGIENE
A product called Ocusoft is commonly used for many cases of blepharitis. This over-the-counter scrub comes as a spray or pre-moistened towelettes. It’s straightforward to use in the shower. Just let warm water run on your closed eyes for a short period, step out of the stream of water, and gently rub the product along your eyelids, focusing along the lash line. More advanced inflammation calls for a product called Avenova, which contains a tiny amount of hypochlorous acid to kill unwanted bacteria. You just gently apply this product along your lash line and let it dry. Some people even continue using Avenova after their medical issue has been resolved because they think it makes the skin around their eyes look better. No matter what treatment ultimately proves best, contact an eye care specialist if you notice signs of eyelid inflammation. And remember that you can prevent problems before they start by taking good care of your eyelids every day.
4. Slow Cooker Chicken and White Bean Stew INGREDIENTS • 4 15-oz cans cannellini beans, drained and rinsed • 6 cups chicken broth • 1 cup chopped yellow onion • 1 cup sliced carrots • 1 tsp finely chopped fresh rosemary • 1 4-oz Parmesan cheese rind • 2 1-lb bone-in chicken breasts • 4 cups chopped kale • 1 tbsp lemon juice • 1/2 tsp kosher salt • 1/2 tsp ground pepper • 2 tbsp extra-virgin olive oil • 2/3 cup grated Parmesan cheese • 1/4 cup parsley leaves DIRECTIONS
1. In a 6-quart slow cooker, combine beans, broth, onion, carrots, rosemary, and Parmesan rind. Top with chicken. Cover and cook on low until the beans and vegetables are tender, about 7–8 hours. 2. Remove chicken from slow cooker. On a clean cutting board, let the chicken rest until cool enough to handle, about 10 minutes. Shred the chicken and discard bones. 3. Return chicken to slow cooker and
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stir in kale. Cover and cook on high until kale is tender, 20–30 minutes. Stir in lemon juice, salt, and pepper. Discard the Parmesan rind. Serve the stew drizzled with oil and sprinkled with Parmesan cheese and parsley.
“Exercise not only changes your body, it changes your mind, your attitude, and your mood.” –Unknown
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3700 Joseph Siewick Dr., Suite 400 • Fairfax, VA 22033 (703) 620-4300 • EyePlasticMD.com
Inside This Issue
1
Prioritizing Muscle Strength in 2023
2 2 3 3 4
The Benefits of Meditation
A Patient Shares Her Surgery Experience
Why Eyelid Hygiene Matters
Slow Cooker Chicken and White Bean Stew
Tips for a Cozy Winter Picnic
This time of year, we all enjoy nestling up by a fire, cuddling under a blanket on the couch, or enjoying a warm cup of joe at the local coffee shop. If someone were to propose a winter picnic at the local park, you’d probably think they were crazy. But don’t be so quick to dismiss the idea. With these four tips for hosting a winter picnic, you’ll be up for having lunch outside in January any time. KEEP WARM Maintaining heat in winter is at the forefront of all concerns, and your winter picnic is no different. Be sure to pack hats, scarves, gloves, blankets, socks, and an extra set of clothing for unexpected changes in the weather. Believe it or not, a large beach umbrella is extremely helpful in protecting you from the winter elements. You can even plan some active picnic games to keep your body moving and the heat flowing! LIGHT A BONFIRE If the location of your picnic permits, light a fire to cozy up next to. Some beaches and campgrounds have designated firepit areas to start a fire while enjoying a warm winter meal. You can even cook your food over the fire! Remember to be careful when building a fire in the wilderness and take proper safety precautions. 4 TIPS FOR A SUCCESSFUL WINTER PICNIC IT’S COZY SEASON!
PACK HOT MEALS Picnics are all about ease and relaxation! Here are some toasty and hearty winter picnic meal ideas to help warm you up:
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Soup Stew
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Baked mac and cheese Loaded baked potatoes
Pot pie
Quiche
Toasted sandwich or panini
Chili
Warm brownies
KEEP IT SIMPLE Remember, it doesn’t need to be complicated! Even just a thermos of hot chocolate; some warm, freshly baked cookies; a bunch of blankets; and hats and gloves are plenty for a winter picnic — ultimately, it’s all about soaking up the beauty of the most wonderful time of the year!
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