Boost Your Mood With Food

Posted on November 27, 2013 by Editorial Board

A well-balanced diet is more than smart for your body. It can also be smart for your outlook on life. No one says you can “cure” depression with food, but focusing on meals that deliver nature’s therapies can make a difference in how you feel.

Research has shown that a traditional Mediterranean diet, which incorporates many of the following tips, may help prevent depression. That diet includes plenty of fish, beans, nuts, fruits, vegetables, and cereals; it contains little meat plus just moderate amounts of dairy and alcohol. It also has more monounsaturated fats and fewer saturated fats.

Add to your plate
Cultures that eat foods with high levels of omega-3 fatty acids have lower depression levels. Add cold-water fish to your diet – salmon and mackerel for example – and you may see a significant antidepressant effect, even if you’re already on an antidepressant medication. Other sources: walnuts, flax seeds, and pumpkin seeds.

B-vitamin deficiencies are common in people diagnosed with depression, and can reduce the efficacy of anti-depressant drugs. Kick up your intake of folic acid, a common B-vitamin, by eating more spinach, avocado and peas, and drinking more orange juice.

Eggs, meat and beans contain the amino acid tryptophan, which can help increase your body’s level of serotonin, a hormone that plays a significant role in fighting depression.

Scrape away
A stable blood sugar level is important to maintaining a stable mood. Avoid processed foods and refined carbohydrates and sugars, which cause major glucose level swings. Also avoid alcohol, which can deplete serotonin levels.
Fill your plate with healthy foods that make you happy, and smile!

Posted in Health & Wellness | 1 Comment

The History of Veterans’ Day

Posted on November 7, 2013 by Editorial Board

Veterans’ Day began with the end of World War I in 1918. While the war was not officially over until June 28, 1919 with the Treaty of Versailles, the armistice that was declared in 1918 at the 11th hour of the 11th day of the 11th month became known as the end of the hostilities. On November 11, 1921, an unidentified American soldier killed in the war was buried at Arlington National Cemetery in Washington, D.C. Congress passed a resolution on June 4, 1926, establishing that the anniversary of the armistice, November 11, 1918, should be commemorated with prayer, thanksgiving, and “exercises designed to perpetuate peace through good will and mutual understanding between nations.” Twelve years later in 1938, November 11 became a federal holiday to honor all of those who participated in the war “dedicated to the cause of world peace and to be hereafter celebrated and known as ‘Armistice Day.’”

The U.S. participation in World War II (1941 to 1945) saw the greatest mobilization of military forces in the nation’s history (over 16 million people). And about 5.7 million more served in the Korean War (1950 to 1953). In 1954, veterans’ service organizations convinced Congress to amend the 1938 act that had made Armistice Day a holiday and instead call it “Veterans’ Day.” President Eisenhower signed the legislation on June 1, 1954 and from then on, November 11 became a day to honor American veterans of all wars. Canada, Australia, Britain, and France also commemorate the veterans of World Wars I and II on or near November 11 with Remembrance Day. In Europe, it is common to observe two minutes of silence at 11 a.m. every November 11.

On Memorial Day in 1958, two additional unidentified Americans killed (one in World War II and the other in Korea), were buried at the Tomb of the Unknowns at Arlington National Cemetery next to the unknown soldier of World War I. In 1973, a law was passed that allowed for burial of unknown Americans from the Vietnam War, but as a result of improved identification techniques, it was not until 1984 that an unidentified soldier was buried in the tomb. In 1998, that Vietnam soldier’s body was identified and moved to his home state. Every Veterans Day at 11:00 a.m., an official wreath-laying ceremony is held at the tomb.

Veterans Day should not be confused with Memorial Day. Memorial Day is set aside to honor American service members who died while serving the country or as a result of injuries incurred in battle. Veterans Day is a time to pay tribute to all American veterans.

Posted in Living with a Disability, Online Magazine Issues, Uncategorized | 1 Comment

Sit and Be Fit

Posted on November 6, 2013 by Editorial Board

Seated exercises are a great option for people who use wheelchairs or who are unable to stand for long periods of time. They’re also ideal for helping elderly people maintain a level of fitness that assists them in feeling independent. Even if you are fit and able to stand, perform these exercises in your office chair or as you watch TV to give your body a boost of energy.

Not all people will be able to perform all of the following exercises. And remember, before you begin any kind of exercise program, it’s a good idea to talk to your doctor or health professional to ensure you’re not taking any risks. If you experience any pain or discomfort, stop the exercises and seek medical assistance immediately.

Stay seated and work specific areas with these easy-to-follow exercises:

Ankles: Lift your left leg up slightly, holding it out in front of you. Slowly circle your ankle around, 5x to the right, then 5x to the left. Repeat with the right ankle.

Shins: With your feet planted on the floor in front of you shoulder-width apart, slowly move your toes up toward your shins. Hold for a few seconds, then place them back down again. Repeat 6-10x. This is a great exercise if you get shin splints from walking.

Calves: Extend your leg straight out in front of you. Keeping your back straight, pull your toes back toward your knee. You should feel the stretch in your calf. Hold for 3 seconds, then release. Repeat 4x for each leg.

Hips and bottom: First, squeeze the buttocks muscles tight together. Hold for a few seconds, then release. Next, sit on your left hip, lifting the other one up, and tighten your abdominal muscles. Hold for 2 seconds, then release. Repeat 4x for each hip.

Back: With your back straight and your feet flat on the ground, bring one knee to the chest and hug it there. Hold for 2 seconds, then release. Repeat 4x with each leg.

Spine and neck: Sit up straight with your feet flat on the ground. Take your left arm and grip the left armrest or edge of your chair. Bring your right arm across your body and grip the back of the chair, twisting your torso around. Turn your neck to look as far over your left shoulder as possible. Hold for 3 seconds, then release. Repeat 2x per side.

Shoulders: Sit up straight. With your hands resting on your legs, roll your shoulders forward, first your left, then your right, then both together. Repeat 5x for each shoulder, then roll them backward in the same pattern.

Cool down: Shake out all your limbs, place your hands above your head and stretch up. Hold for two seconds, then release. Try adding a few minutes of deep breathing or meditation afterward to put a calm finish on your exercise time.

Posted in Health & Wellness, Living with a Disability | 1 Comment

Breast Cancer Awareness Month

Posted on October 7, 2013 by Editorial Board

October is Breast Cancer Awareness Month. We’ve all seen the pink merchandise with the cute logos and phrases: “I love boobies”, “Fight like a girl”, etc. The message is getting out there and the disease is getting attention. But let’s put the hype aside and really pay attention for just a few moments to look closely at what we need to know:

• The incidence rate for breast cancer among US women is approximately 123.8 per 100,000 women per year.
• Mortality, or death rates, from breast cancer is approximately 22.6 per 100,000 women per year.
• The survival rate for breast cancer is expressed in terms of the percentage of survivors, five years after diagnosis, based upon the stage, or severity of the disease, at the time of diagnosis.
• The 5-year relative survival rate for a localized stage of breast cancer at the time of diagnosis is 98.6%.
• The 5-year relative survival rate for regional (spread to regional lymph nodes) stage at the time of diagnosis is 84.4%, and for distant metastasis (spread beyond the regional lymph nodes) is 24.3%.
• The 5-year relative survival rate for breast cancer that is unstaged is 50%. Year. The current lifetime risk of developing BCA is 1 in 8 women.
• The current lifetime risk of developing BCA is 1 in 8 women.

(data 2006-2010, Surveillance Epidemiology and End Results data, National Cancer Institute, US National Institutes of Health; www.cancer.gov).

Although there are numerous treatment options for fighting breast cancer including surgery, chemotherapy, and radiation therapy, prevention remains the best option for beating breast cancer. Talk to your doctor about a risk assessment. She will ask you various questions about your personal health history as well as the health history of family members to identify your risk for developing breast cancer. Consider your lifestyle. We should all know by now that following a healthy diet with plenty of fruits and vegetables, low in saturated fats and high in fiber lowers our risk of developing all types of cancer. Similarly, participating in a regimen of regular exercise can lower the risk of developing all cancers. There are also medical and even surgical options for reducing your risk of developing breast cancer. Angelina Jolie recently underwent mastectomy as a preventative measure due to her increased risk of developing breast cancer. Also, cancer-fighting drugs, such as Tamoxifen and Raloxifene can be taken by people at high risk of developing breast cancer in order to prevent it. Regular, monthly, self-breast exams will alert you early to changes or something unusual in breast tissue or appearance. Finally, annual mammograms beginning at the age of 40, or earlier if a mother or sister developed ovarian or early onset breast cancer, will help identify any unusual changes early on.

Be aware. Be proactive. Be a survivor.

Posted in Disability News, Living with a Disability, Online Magazine Issues, Uncategorized | Comments Off on Breast Cancer Awareness Month