VHM-2014-2015-lores - page 15

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the skin is still moist, and to
use products with antioxidants
(Vitamin C, Vitamin E, phloretin,
ferrulic acid, idebenone), a
broad spectrum sunscreen
with zinc, as well as skin
products that contain anti-
aging components, like retinol,
which is a form of Vitamin A
that helps with fine lines.
STRESS
Jennifer Straw, registered
nurse at Vail Valley Medi-
cal Center, certified yoga
instructor and wellness coach,
says that stress is one of the
modifiable risk factors for heart
disease and other diseases.
"You can't do anything
about your age or your
family history, but you can
work to manage stress in
healthy ways," says Straw.
Exercise is one great stress
reliever, since it releases endor-
phins that make you feel great,
and since the effects stay with
you beyond your workout.
"I have always found that
finding activities that you
truly enjoy is the best way
to get regular exercise in
your life," Straw shares.
She recommends medita-
tion and restorative yoga as
great tools to manage stress
while resting your body
from exercise, which she
says is also necessary. And
don’t forget down time.
"It’s important to take rest
days to let your muscles
recover and rebuild,” she says.
NUTRITION
"Certainly, staying young is
more based on how you feel,
rather than your age on paper,
or even how you look," says
Melaine Hendershott, regis-
tered dietician at Shaw Region-
al Cancer Center. "If you feel
healthy, vital and have a good
quality of life you feel young."
Hendershott explains that
the earlier you start fueling
your body with what keeps
you young, the younger your
body will remain, and you will
reduce the risk of "feeling old."
Just like children are so
often told: "eat your fruits and
veggies." Hendershott says lots
of fruits and vegetables,
omega-3 fatty acids
and whole grains are
the key to eating
for longevity.
Fruits and
vegetables are
important for
their anti-
oxidant richness,
she explains,
which means
they combat free
radicals —molecules
that cause widespread
cell damage and are linked
to most chronic diseases
such as Alzheimer's, heart
disease, cancer and diabetes.
"Antioxidants also make
you look great from the
inside-out," she says. "They
help fight skin-damaging
free radicals, keep your vision
sharp and protect your brain."
The goal should be to
have two cups of fruit and
three cups of veggies per
day, and to incorporate at
least two grams of omega-3
fatty acids per day from fatty
fish, walnuts and ground flax
seeds to reduce chronic
inflammation in the body.
EXERCISE
Exercise is essential to
anti-aging. “It not only helps
to maintain the body's normal
physiological functions, it also
emotionally rejuvenates the
mind and soul,” says Ashley
Dentler, Howard Head Sports
Medicine physical therapist.
“Exercise helps to control your
weight, boosts your energy
and maintains a healthy emo-
tional state and mood. It also
helps to fight off disease and
other health conditions, and
helps maintain better sleeping
habits and more restful sleep.”
And “exercising” doesn’t
mean spending hours in a gym.
“Exercise can be small activities
throughout your day or week
that add up in the end,” Dentler
says. Studies show that
simply walking most
days helps reduce
risk of dementia by
over 30 percent,
and that mind-
ful movement
activities like
yoga are great for
reducing stress
and prevention
falls. Current recom-
mendations are to
exercise at least 150
minutes per week.
Margaret Brammer, social
worker and survivorship
coordinator at Shaw Regional
Cancer Center, says physical
activity can have extraordinary
long-term benefits — not just
for a person's body, but also for
their mind and spirit as well.
"Study after study is showing
us that incorporating some sort
of physical activity is a great
way to reduce anxiety, depres-
sion and stress,” Brammer says.
“Physical activity helps regulate
our mood, helps us sleep better
and increases our self-esteem."
When we take care of our
bodies, we feel more alert,
our concentration improves,
our mood lifts and we find
situations more manageable.
"We only have one life, so
we deserve to have it be as
happy, healthy and stress-free
as possible,” Brammer says.
EYES
Dr. Matthew Ehrlich, board-cer-
tified ophthalmologist, says he
often sees patients in their 30s
and 40s who have not seen an
eye doctor in five to 10 years.
"But what I cannot empha-
size enough is the importance
of a good, annual eye exam
with dilation,” Ehrlich says.
Ehrlich explains how
preventative, yearly exams
are how people don't miss
dangerous and even deadly
conditions, like melanoma skin
cancer in the back of the eye.
UV protection for the eyes
is essential in our sunny and
high-altitude environment, and
Vitamins A, C, E and zinc have
been proven to help detour
macular degeneration, a seri-
ous condition of vision loss that
is associated with aging eyes.
"Fish oil is also great for dry
eyes, since they fatty acids
help keep tear film healthy
and moist," he says.
Ehrlich recommends paying
close attention to the eye his-
tory of your family members, in
order to help predict an onset
of cataracts, which is a cloud-
ing of the lens of aging eyes.
"We see more early cataracts
here in the mountains than
at sea level," Ehrlich says.
SUPPLEMENTS
Katie Mazzia, nutritionist at
Vail Valley Medical Center,
says supplements are not a
substitute for healthy eating.
Supplements provide single
nutrients and may not work
the same as a combination
of nutrients from eating a
whole food, Mazzia explains.
She says broccoli is consid-
ered a "superfood" for all its
nutrients (color, flavor, fiber,
vitamins, minerals, etc.), not just
because it's high in Vitamin C.
"As we age, there may be
a place for supplements for
those who are deficient in
certain vitamins or minerals,
such as Vitamin B12, Vitamin D,
calcium or iron," says Mazzia.
Overall, she says, work on
improving your diet first, and
always check with your doctor
and pharmacist first before star-
ing any kind of supplement.
Without good
joint health, it
becomes difficult to
remain active and
independent."
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