www.mhrpt.com • (207) 247-3216 MARCH 2019 Massabesic Monthly
THE SLIM SCIENCE BEHIND FASTING DIETS I nvestigating the H ealth T rend T hat ’ s A ll the R age
FROM THE DESKS OF Jim Stevenson & Hayes Sweeney
Did you know that, according to the CDC, more than one-third of adults 65 and older fall each year? In the United States, 20 to 30 percent of people who fall suffer moderate to severe injuries. We just recently had a free balance workshop here at MHR, where information was provided to help determine if you were indeed a fall risk. To break it down, approximately 15 percent of all falls are unavoidable and would happen to anyone in any age group; 15 percent are due to a single precipitated event, such as a stroke or someone blacking out; and the remaining 70 percent are due to interacting risk factors, such as strength, balance, and mobility defects, medications, vision and cognitive impairments, and depression. If you feel you have issues with your balance, you can set up a free balance screening with us! We can run a few quick tests to see how you compare with others your age and if you are a fall risk. Physical therapy may be required, and we can tailor a program for you to help reduce your risk of falling. Give us a call today if you think a free screening would benefit you! –Jim and Hayes
If each new year brings with it a new diet plan that promises the world to those who follow it, 2019 is shaping up to be the year of fasting. If you’ve missed the hype, fasting is quite a bit simpler than other nutrition trends like the keto diet or Weight Watchers program. Instead of counting calories or limiting sugars, you just don’t eat. Supporters argue that by putting your body into a “fasting state,” you can shed pounds and damaged internal tissue, increase your energy, promote cellular repair, lower bad cholesterol, and even protect against neurodegenerative diseases like Alzheimer’s and Parkinson’s. Chances are you have a friend or loved one who’s tried out some form of fasting and discovered dramatic benefits. But before everyone starts skipping meals, it’s important to examine the research. Writer Julia Belluz at Vox splits the fasting trend into four categories. The first, “intermittent fasting,” cuts out or drastically limits your calorie intake intermittently. For example, thousands of people follow the popular “5:2 diet,” during which you eat normally on weekdays but consume less than 500 calories on Saturday and Sunday. Second is “time- restricted feeding,” where you only eat during a four- to six-hour window each day — followers usually skip breakfast or dinner. The third category is “periodic fasts.”With this diet, extreme fasters abstain from food for several days, opting for calorie-free fluids instead. Finally, there is the “fasting mimicking diet,” which involves intaking highly limited, plant-based calories for several days each month. People who use this technique like it because they believe they get the benefits of fasting without missing out on key nutrients. The underlying philosophy behind fasting for weight loss is pretty self-evident — if you don’t eat for periods at a time, you’re bound to burn off some weight. But proponents say the diet’s success can be attributed to more complex factors as well. They argue that as the human race shifted from hunter-gatherers to world-conquering agriculturalists, we left
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It’s worth noting that fasting to lose weight can be an extremely difficult strategy to stick to, and according to one literature review, as many as 40 percent of fasters drop out of the diet. Furthermore, at least one study indicates that fasting is not superior to the average calorie-counting diets. In short, fasting is promising, but the data is inconclusive. It may help you live longer and fight off disease, but it is also notoriously tricky. The average dieter is just as well off with regular calorie counting, especially if you’re not looking to get too intense with your diet plan. Before you start skipping dinner every day, visit your doctor. If they say fasting is right for you, go for it. Just because the jury is still out doesn’t mean you can’t reap the benefits of the trend — just go into it with a healthy attitude, be safe, and understand that fasting is not magic.
our evolutionary path. Before crops existed, we weren’t wired to eat three square meals every single day. Instead, we made do with what we could find, often fasting for days at a time out of necessity. In addition, some researchers who advocate fasting point out the benefits it can offer regarding disease prevention and longevity. Autophagy, the process by which the body eliminates and replaces damaged cells, is believed to accelerate during intermittent fasting. As the thinking goes, the faulty cells die first during fasting, enabling the stem cells to start regenerating key tissues. The science backs up some of these claims, but there are a few issues regarding fasting research. Most of the research behind fasting doesn’t examine its effect on weight loss, and most of it comes from animal trials, not human trials. Though there are a few human trials on fasting that show it can improve health, they have very small sample sizes and there is not enough data to be conclusive.
Creating a Home Care Plan To Live Your Best Retirement
who require the aid of another person or are housebound. Visit Benefits.va.gov to learn more.
When retirement approaches, you may be thinking about the freedom you’ll enjoy after putting in your last nine-to-five. It’s a culmination of years of hard work and a cause for celebration! Before you get to celebrate, though, it’s important to consider what kind of support you might need down the road. With our generation living longer than our parents, there’s a possibility that we may require additional support services. You and your spouse may not know if either of you will need in-home care, but considering this possibility and the financial factors that come with it can help you better enjoy this exciting phase of your life. In most cases, neither Medicare or Medicaid covers in-home care. There are some exceptions, like home- and community-based services that are state and locally funded and cover those who qualify through Medicaid. If you or your spouse are veterans and meet the requirements, you may be eligible for aid and attendance benefits. These benefits are paid for by the VA in addition to a veteran’s monthly pension. It may cover the costs of in-home care for veterans
Still, you may not want to rely on qualifying for one of these services. Consider adapting your estate plan to include designated in-home care. Meet with your attorney to review your living trust and see if it addresses a caregiver. Talk to your family members and loved ones about the possibility that you or your spouse may need this service. While a family member may offer to step into that role, consider how easily they will be able to carry it out. Even a part-time caregiver could provide you with support and make your family members feel like they are not doing it alone. Planning for the possibility that you may need in-home care services can help make your retirement even more enjoyable. Knowing you’ll have a close helping hand can ease your family’s worries and even strengthen your bond.
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Has Your Exercise Routine Reached a Plateau?
TRY THESE 3 SUPPLEMENTS
MULTIVITAMINS
release helps with muscle growth, and the slow release prevents muscle deterioration and speeds up recovery.
Diet, exercise, and sleep are all essential to achieving your fitness goals, but you’re inevitably going to reach a plateau. Maybe it starts with noticing you’re not getting the gains you wanted, or you’re feeling sluggish on a daily basis. This is common when going through an exercise program, and one factor hindering your progress could be a lack of nutrients. The following supplements may be able to help you reach peak physical fitness. Getting enough protein is vital for muscle- building and overall health. But when you consider all the options, choosing the right protein can be overwhelming. Soy? Whey? Plant-based? A fast-release protein, like whey or soy, is best to consume directly after your workouts, and a slow-release protein, like casein, works well if taken before bed. The fast PROTEIN
Vitamins aren’t just for kids and the elderly. Many of our diets lack the nutrients necessary for muscle development and good health. A well-rounded multivitamin will add these nutrients into your body, giving you benefits at the gym and beyond. Supplementation isn’t just for gym rats. It can help anyone get closer to their goals and live a healthier life, and these three products are just the tip of the iceberg. While doing your own research is a great place to start, it’s also important to consult a fitness professional when looking for the right balance of supplements. There are many options available, and deciding the best regimen can be daunting, but once you have the proper routine, you can expect results.
PRE-WORKOUT
Sometimes you just need that extra push of focus and energy. An excellent pre-workout product delivers vital nutrients to your muscles and increases endurance throughout your time at the gym. These often contain caffeine, so anyone with sensitivity should take a delicate approach when using this supplement. While there are regulatory entities in this industry, many products are not subjected to their oversight. The FDA does not control pre- workout supplements, so users should be aware of potentially dangerous side effects, such as vomiting, jitters, cramps, headaches, and tingling extremities.
Take a Break!
EVERYTHING POPCORN
Everything is the best bagel flavor. This is not a matter of debate. Sprinkle the seasoning on popcorn for a delicious snack that will have people asking, “What does this remind me of?”
Ingredients
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2 teaspoons granulated garlic
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3/4 cup popcorn kernels
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2 teaspoons granulated onion
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2 tablespoons flaky sea salt
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1/3 cup canola oil
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1 teaspoon black sesame seeds
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4 tablespoons unsalted butter, melted
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2 teaspoons white sesame seeds
Directions
covered, until corn kernels start to pop. Once popping, continue cooking and shaking the pan intermittently until popping ceases, about 3–5 minutes.
1. In a small skillet over medium heat, toast sesame seeds. Shake skillet often and cook until white seeds are golden and fragrant,
about 2 minutes. Transfer to a small bowl and add garlic, onion, and salt.
3. Transfer popcorn to a large mixing bowl. Pour in butter and toss to coat. Finally, add
March Madness Rainbow
Ides of March Irish Leprechaun Lucky
Basketball Bracket Final Four Gold
2. In a large saucepan, combine popcorn kernels and oil. Cook over medium-high heat,
seasoning, toss again, and serve.
Shamrock St Patrick
Inspired by Food & Wine magazine
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When it comes to relieving pain, everyone has an opinion. Your mom might suggest taking pills and a nap, while your neighbor swears it’s best to walk it off. Meanwhile, yearly advancements offer more options — and opinions — for patients seeking relief. Among the plethora of available treatments, two remain constant — heat and ice. However, many people don’t know which to use, and unfortunately, the wrong decision can make your pain or injury worse. If you are unsure which method is best for you, here’s the answer to your heating or icing dilemma. Heat: These treatments can come in several forms, such as creams, pads, and wraps. Many medical professionals suggest using heat treatment for 30 minutes to four hours, depending on what is needed to fully relax the muscle. Heat often works best for INSIDE THIS ISSUE From the Desks of Jim Stevenson and Hayes Sweeney PAGE 1 The Skinny on Fasting Diets PAGE 1 Considering the Costs of Home Care PAGE 2 3 Supplements Everyone Needs PAGE 3 Take a Break PAGE 3 Everything Popcorn PAGE 3 When Should You Heat or Ice an Injury? PAGE 4
FIRE AND ICE When Do You Apply Heat or Ice to an Injury?
As with most treatments, what works for one person may not work for another. If icing an injury feels best for you and you see improvement, continue icing away your pain. Additionally, some patients find relief while rotating between cooling and heating. Regardless of your preferred method, it’s best to seek professional guidance in order to find a viable long-term solution.
chronic pain because it supports blood flow and loosens your muscles. Heat treatments can also be used to relieve stress and tension, but you should never use heat on an open wound or fresh injury. Ice: Cooling treatments can also be found in cream or wrap form, but a bag of peas or ice from your freezer will work just as well. Ice should be used for short periods throughout the day. Icing treatments are best for bruised wounds and minor injuries because the cold can reduce the swelling in your blood vessels — the cause of bruising — and expedite your healing process. However, icing your chronic pain can be detrimental due to the stiffening reaction that decreases swelling. This is the opposite of the muscle relaxation you need for chronic pain relief. Eventually, heating treatments can be worked into a healing plan, but ice is a quick solution to a small problem.
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