thelcn.

com
Inside:
January 2022
Special Supplement to Looking to keep up a New Year’s
Resolution?
Long-Term solutions to protect joints
Physical Therapy vs Opiods for pain management

The pros and cons

of running

Understanding
soft tissue
injuries

How different
vitamins affect
the body

And more!...
2 • January 2022 Health & Wellness
 Health & Wellness January 2022 • 3

Looking to keep up a New Year’s resolution?

The experts say to start small...
Michael Lee
The Columbus Dispatch
COLUMBUS, Ohio (TNS) -- It’s the start of 2022, which
for many means once again setting New Year’s resolu-
tions.
According to a 2020 survey from comparison website
Finder, 45.6% of 141.1 million American adults said they
wanted to make health-related New Year’s resolutions for
2021. But another 2020 survey from data analytics site
YouGov found that 49% of people who made resolutions
kept some but not all, while 16% did not keep any at all.
So for those who want to keep up their resolutions this
year, experts say to start small.
What’s in a New Year’s resolution
Sophie Lazarus, a clinical psychologist at Ohio State
University’s Wexner Medical Center, said one of the big-
gest reasons why people make New Year’s resolutions in
the first place is that it’s a “strong, cultural piece” in today’s
society.
She added that New Year’s resolutions can be hard to
stick with because in general, habits are powerful and that
it’s really hard to change behavior.
“There are just so many forces and responsibilities and
pressures that make it very unrealistic that we have the ca-
pacity, the energy, to make a big change,” she said.
And an overbearing pressure the past couple of years?
The COVID-19 pandemic.
Lazarus said the pandemic has made everyday deci-
sions a lot more difficult and has disrupted people’s abil-
ity to access things that often reinforce and support their
moods, like in-person book clubs, exercise classes and
even meetings at work.
“We were hoping if we just kind of held out long enough
that they would return,” she said. “But I think we’re realiz-
ing we have to be adaptable, and find new and different (Barbara J. Perenic/Columbus Dispatch/TNS)
sources of support and reinforcement for our mood, be- Lead Trainer Megan Dressel works with a client at
cause things are not quite returning to exactly how they Personal Level Fitness on Lane Avenue.
were.”
And so when people fall off track from a habit, such as to start fresh this afternoon.’”
a resolution, Lazarus said it can reinforce a problematic
avoidance mindset. But it’s best not to keep putting it off Starting small, setting goals
when you fall off track, she said. Lazarus said it’s best for people to set smaller goals in
“It reinforces this way of thinking of like, ‘I fell off track the new year instead of large, sweeping resolutions.
with this habit, I’ll just start next week, or I’ll just start next Personal trainer Alexandra Craig agrees that smaller
month,’” Lazarus said. “Why not start fresh or start new in
the next moment, ... ‘So I fell off track here today, I’m going (Continued on next page.)

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4 • January 2022 Health & Wellness
by Linda Bacon so they can have
a better understanding of what
Resolution healthy eating means for their
body.
(Continued from page 3.)
“I want people to ultimately be
goals are the way to go. Craig is educated, but to develop a sense
the owner of personal fitness gym of compassion toward themselves
Personal Level Fitness, just outside to get curious rather than be judg-
of Upper Arlington. mental,” she said. “Get started no
Her gym helps clients with set- matter how small it seems.”
ting long-term goals instead of
resolutions like trying to lose 10
pounds in a month.
“I think they set themselves up
to fail because they don’t know
where to start a lot of times,” she
said. “When people first do their
New Year’s resolutions, it’s that
short-term tunnel vision instead
of, ‘I’m going to work on this one
thing, and then add, and add,
and add and do more of a hab-
it-based program.”
She added that in order for
people to keep up with these
smaller goals, they can just make
tweaks to their goals to make
them more realistic.
“I always give people a 1 to 10
confidence scale. One is abso-
lutely not, I am not going to climb
Mount Everest tomorrow, and
10 is like, ‘Yeah, I can walk out
to my car and grab my cellphone
for you,” Craig said. “If you can’t
do it forever, then you probably
shouldn’t be doing it.”
And that’s the same for resolu-
tions like healthy eating — keep
the pressure low. In fact, local li-
censed dietitian Lindsey Mathes
said not to focus on weight loss,
as it can be dangerous.
Mathes, who focuses on pre-
venting eating disorders and dis-
ordered eating with her clients,
said things like diets don’t work,
and that healthy eating is more
about a behavior change.
“The vast majority of eating
disorders get started very inno-
cently — there is a drive for feel-
ing healthier, losing weight, and
it flips a switch,” she said.
Mathes said those who want
to start healthy food habits in the
New Year should contact an in-
tuitive eating dietitian in order to
overcome barriers — like emo-
tional eating as a coping mecha-
nism — that would prevent some-
one from making the changes
they want.
But for those who cannot or
do not want to, she said to read
books like “Health at Every Size”

Long-Term solutions
to protect joints
Periodic aches and pains
can affect anyone. Individuals
who are physically active and
even those who live largely
sedentary lifestyles may expe-
rience pain from time to time.
In fact, many professional and
amateur athletes experience
relatively minor, short-term in-
juries at one point or another,
and rest is often the best reme-
dy to overcome such obstacles.
Though minor tweaks may be
somewhat normal, long-term
issues like persistent joint pain
should not be written off as par
for the course. It can be tempt-
ing to write joint pain off as a
concern only serious athletes
need to worry about. Terms like
“tennis elbow” and “runner’s
knee” can give less physically
active individuals a false im-
pression of joint pain and what
causes it. But the Mayo Clinic
notes that lack of exercise can
contribute to pain and stiffness
in the joints. That’s because ex-
ercise strengthens the muscles
and tissues that surround the
joints. That added strength puts
585.409.8734
335 Ellicott St, Batavia, NY 14020
less stress on the joints.
In recognition of the threat
posed by chronic joint pain, the
Arthritis Foundation® recom-
mends individuals take various
steps to protect their joints over
the long haul.
· Focus less on fashion in
regard to footwear. High heels
may be the epitome of glamor-
ous footwear, but women who
routinely wear high heels will
pay a steep price. The AF notes
that heels put added stress on
the knees and increase risk for
osteoporosis, and experts indi-
cate that three-inch heels are
seven times more stressful on
feet than one-inch heels. But
women aren’t the only ones
whose footwear fashion sense
could be hurting their joints.
Men also must pay attention
to what they’re putting on their
feet. For example, sandals
without a back strap force toes
to overgrip the edge of the san-
dal, putting needless strain on
each foot and potentially caus-
ing issues with the toes.
· Alternate between sitting
Health & Wellness January 2022 • 5
and standing throughout the ple effect that impacts the en- easier on the joints than fitness
day. Joint stiffness and strain tire body, including the joints. classes that involve high-inten-
can develop when individuals The AF notes that researchers sity dancing and kickboxing.
spend lengthy periods of time have determined that losing In addition, when choosing
sitting or standing. The AF 11 pounds can reduce risk for between a treadmill and ellip-
recommends taking a break osteoarthritis of the knee by 50 tical machine, the Mayo Clinic
to stand up or sit down every percent. On the flip side, each notes that ellipticals are gener-
30 minutes. Professionals who extra pound an individual car- ally considered low-impact ma-
sit at a desk all day may want ries puts four times the stress chines that are less stressful on
to switch to height-adjustable on his or her knees. Exercising the knees, hips and back than
desks that make it easy for to lose weight can provide the running on a treadmill or even
them to transition from sitting to added benefit of preventing outdoors.
standing and still get their work joint stiffness. Various strategies can help
done. · Opt for low-impact activi- individuals maintain healthy,
· Maintain a healthy weight. ties. Low-impact activities like pain-free joints over the long
Being overweight causes a rip- cycling and swimming are haul.
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6 • January 2022 Health & Wellness
 Health & Wellness January 2022 • 7

Physical Therapy vs Opioids for pain management

Some facts about opioids...
• in 2012, so many opioid prescriptions were
written that every American adult could have had
their own bottle of pills.
• 1 in 4 patients with long term opioid prescrip-
tions struggle with addiction.
• more than 1,000 people are treated daily in ER’s
for prescription opioid misuse.
• 46 people die everyday from prescription pain-
killer overdoses, quadruple the number from 15
years ago.
• in 2015, opioids killed 33,000 people. More
than half of those were taking them with a pre-
scription.
No one wants to live in pain, but no one should put
their overall health and well being at risk in an effort
to be pain free. The overuse of opioids for the treat-
ment of chronic pain is finally being recognized as a
major health epidemic and the Centers for Disease
Control and Prevention (CDC) has recommended non-
drug approaches, such as Physical Therapy (PT), as a
healthy alternative to addictive prescription painkillers.
Our country’s use of pain medication such as Vico-
din, Percocet, Methodone, OxyContin and Opana has
quadrupled in recent years. Addiction to these medi-
cations are at an all time high and people addicted to
prescription opioids are 40 times more likely to turn
to illicit drugs like heroin. We know most prescription
medicines have a laundry list of possible side effects,
we also know that these can be eliminated when saf-
er alternatives are recognized and utilized. There are
times when prescription painkillers are appropriate and
useful. Examples include cancer, palliative, and end-
of-life care, but for most of us, safer alternatives and
PT for many other conditions actually provides more
benefit than just masking the pain. Improved function,
flexibility, strength, coordination, and self efficacy are
all well researched and published for back pain, hip
and knee arthritis, and Fibromyalgia. Medical exer-
cise prescriptions can treat pain with movement and
improve quality of life, overall mobility, and reduce or • PT is as, or more effective than arthroscopy for
eliminate the need for opioids. Partnering with patients relieving knee osteoarthritis pain and for treating
meniscal tears.
and their families in education and exercise should be
a routine first line therapy for treatment of pain and • PT does not have side effects such as depression,
addiction, overdose, or withdrawal.
dysfunction. Everyone can benefit from these types of
preferred treatments and the health benefits of exercise • PT does not just mask pain, but decreases it, along
with improved function, mobility, and overall well-
can not be emphasized enough.
ness.
Some facts about Physical Therapy... Are you, or someone you know, struggling with
pain management? Encourage them to talk with their
• PT as a first line treatment reduces costs and im- Physical Therapist or Physician about safe and effective
proves outcomes for low back pain. non-prescription alternatives.

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8 • January 2022
The pros and cons
of running
Few physical activities inspire
the devotion that avid runners
have for running. Millions of in-
dividuals across the globe lace up
their sneakers and run for miles
on end each day, and the fitness
experts at Fitbit note that running
is the most popular activity in the
world.
The global popularity of run-
ning suggests it’s an activity that’s
all gravy and no grief. However,
running can take a toll on a body,
and individuals who can’t wait to
lace up their sneakers and hit the
road should consider the pros and
cons of running before doing so.
Pros
· Running and heart health:
Running generally has a positive
effect on heart health. The heart
is a muscle, and much like weight
training can help strengthen mus-
cles like biceps and triceps, run-
ning can strengthen the heart and
make it more efficient. Cardiolo-
gists with the Copenhagen City
Heart Study noted that jogging
increases oxygen uptake, which
makes it easier for the heart to
pump a larger amount of blood
and do its job more easily. In ad-
dition, various studies have found
that running can reduce individ-
uals’ risk for heart disease by a
significant percentage.
· Running and mental health:
“Runner’s high” is a well-docu-
mented yet not entirely under-
stood phenomenon. Thought it’s
often associated with the release
of mood-enhancing hormones
known as endorphins and char-
acterized as a routine and eu-
phoric byproduct of running, ex-
perts at Johns Hopkins Medicine
note that research indicates very
few runners actually experience
runner’s high. Instead, runners
may feel good after running be-
cause physical activity increases
levels of endocannabinoids in
the bloodstream. Higher levels of
endocannabinoids may promote
short-term responses like reduced
anxiety and a greater feeling of
calm. This is an important distinc-
tion, as runners who don’t feel
runner’s high after a long run
should know that they’re likely still
gaining some mental benefit from
running, even if a long run makes
them feel more nauseous than eu-
phoric.
· Running and brain power:
Running also has been found to
Health & Wellness
benefit brain power. Researchers
at the University of Ulm in Ger-
many found that individuals who
jogged for 30 minutes per day
three times a week benefitted from
a substantial improvement in con-
centration and visual memory.
Cons
· Running and joint health:
Though many medical profes-
sionals now dispute that there’s
a link between running and os-
teoarthritis, running can lead to
wear and tear on the joints over
time. It’s important to note that
such degeneration can occur even
in non-runners, especially those
who live sedentary lifestyles. Be-
ing physically active is an import-
ant part of maintaining long-term
joint health, but individuals who
like to run should be sure to devise immune to such risks. The Cleve- which can have a significant and
a balanced workout regimen that land Clinic notes as many as 60 adverse effect on runners’ overall
includes strength training to make percent of runners will experience health.
the muscles and tissues around injuries that sideline them for Though medical experts gen-
joints stronger. Running without several weeks or months. Plan- erally suggest the rewards of run-
strength training could contribute tar fasciitis, runner’s knee, shin ning outweigh the risks for healthy
to unhealthy joints. splits, and Achilles tendinitis are individuals, it’s still important that
· Running and injury risk: All some injuries commonly suffered men and women weigh the pros
physical activities involve some by runners. Common running and cons before lacing up their
measure of injury risk, but it’s still injuries can make it hard to per- running shoes.
worth noting that runners are not form any cardiovascular exercise,

Understanding
soft tissue injuries
Fans of professional baseball
are no doubt familiar with soft
tissue injuries, especially after
the 2021 Major League Baseball
season. After a pandemic-short-
ened 2020 season in which teams
played just a 60-game regular
season schedule, 2021 marked
a return to a normal 162-game
schedule for MLB. The 2021 cam-
paign had its up and downs, in-
cluding what seemed like an un-
usual number of soft tissue injuries
Can soft tissue injuries
be prevented?
The American Academy of
Orthopaedic Surgeons notes
that many soft tissue injuries
can be prevented with prop-
er conditioning and training.
Athletes also can employ some
additional strategies to reduce
their risk for soft tissue injuries.
· Use proper equipment.
Wear loose-fitting clothing that
promotes mobility and flexibili-
ty and replace athletic shoes as
they wear out.
· Aim for balance in your
fitness routine. Adhere to a
fitness regimen that incorpo-
rates cardiovascular exercise,
strength training and flexibility.
· Warm up. Warm up by
running for a few minutes or
engaging in another mild phys-
ical activity before starting any
high-intensity exercise.
· Stay hydrated. Drink water
before, during and after exer-
cise.
· Cool down. Gradually re-
duce the intensity of your move-
ments as your workout winds
down.
· Stretch after exercise. Hold
each stretch for 10 to 20 sec-
onds before slowly and careful-
ly releasing it.
· Exercise daily. Aim for at
least 20 minutes of moderate
physical activity every day.
that sidelined some of the game’s
biggest stars.
One of the more confound-
ing parts of the seemingly sud-
den spike of soft tissue injuries in
professional baseball was how
innocuous they initially seemed
to the untrained eye. A seeming-
ly minor hamstring tweak on a
routine groundout may not have
seemed like something that would
sideline a professional athlete for
very long, but baseball fans soon
realized that such setbacks were
sidelining players for weeks, if
not months. And if professional
athletes with unfettered access
to personal trainers and medical
services could suffer such injuries
while performing, so, too, can
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Health & Wellness
weekend warriors and fitness
enthusiasts. That reality makes
efforts to learn about soft tissue in-
juries a worthwhile undertaking.
What are soft tissue
injuries?
Soft tissue injuries affect
muscles, tendons or ligaments.
Sprains, strains, tendinitis, and
bursitis are some common exam-
ples of soft tissue injuries.
How do soft tissue injuries
occur?
The American Academy of
Orthopaedic Surgeons notes
that soft tissue injuries often oc-
cur when individuals are playing
sports or exercising in some oth-
er way. However, it’s also possi-
ble to suffer a soft tissue injury in
normal everyday situations. For
example, an individual may step
awkwardly and suffer a soft tissue
injury. Athletes who don’t give
their bodies enough time to recov-
er between workouts may suffer a
soft tissue injury as a result.
What is the recovery time
for soft tissue injuries?
Rest, ice, compression, and
elevation (RICE) is a part of the
recovery process for soft tissue
injuries. That rather simple ap-
proach can give the false impres-
sion that recovery from soft tissue
injuries will be quick. However,
the experts at Connecticut-based
Integrated Rehabilitation Services
note that recovery from soft tissue
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January 2022 • 9
ger recovery times than broken
injuries depends on a host of fac-
bones.
tors, including age and overall
Soft tissue injuries became a
health. Those experts also note
hot topic throughout professional
that certain soft tissue injuries
can cause permanent damage to baseball in 2021. Understand-
ing soft tissue injuries and what
affected muscles, tendons or lig-
they entail can help athletes tem-
aments, which not only influences
per their expectations and take a
recovery time but also increases
measured approach to recovery
the risk of injury recurrence and
should they be diagnosed with an
potentially threatens athletes’ ca-
injury to their muscles, tendons or
reers. Integrated Rehabilitation
Services also notes that certain ligaments.
soft tissue injuries can require lon-
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10 • January 2022 Health & Wellness

How different vitamins affect the body

At the dawn of a new year,
it’s not uncommon for people
take inventory of their personal
health and strive to make posi-
tive changes. Being more con-
scientious of the foods they put
into their bodies is a start, but
some individuals may wonder if
supplementation can help them
go one step further.
Nutrition Insight reports that
77 percent of American adults
consume dietary supplements,
and Nutraceuticals World indi-
cates 98 percent of adult sup-
plement users are taking vita-
mins and minerals. Individuals
considering supplements should
always discuss them with their
physicians prior to including
them in their health regimens.
Even those who
haven’t consid-
ered supplements
can discuss them
with their physi-
cians, as Har-
vard Health,
MedlinePlus
and the U.S.
National
Library
of Med-
icine note that various products
can provide some significant
benefits.
· Vitamin A (retinoids/car-
otene): Beta carotene can be
converted into vitamin A as
needed. It plays an important
role in vision, keeps tissues and
skin healthy, and also is in-
volved with bone growth.
· Vitamin B1 (thiamin): Helps
convert food into energy, and is
essential for brain health and
nerve function.
· Vitamin B2 (riboflavin): This
works with other B vitamins by
promoting growth and the pro-
duction of red blood cells.
· Vitamin B3 (niacin): Helps
convert food into energy. It’s
also essential for healthy skin,
blood cells, brain, and nervous
system function.
· Vitamin B5 (pantothenic
acid): Helps make lipids, neuro-
transmitters, steroid hormones,
and hemoglobin in the body.
· Vitamin B6 (pyridoxine):
This vitamin may reduce the
risk of heart disease by helping
to lower homocysteine levels. It
also helps convert tryptophan
into niacin and serotonin, a
mood-regulating neurotrans-
mitter. helps the body absorb calcium,
· Vitamin B9 (folate): Vital for which is vital for healthy bones
new cell creation, it helps pre- and teeth.
vent brain and spine birth de- · Vitamin E (tocopherol): An
fects when taken early in preg- antioxidant that helps the body
nancy. It also may lower risk for form red blood cells and use
colon cancer risk. vitamin K. Scientists also are
· Vitamin B12 (cobalamin): studying a potential relation- hip fractures.
Vitamin B12 is important for ship between vitamin E and a In addition to these vitamins,
metabolism and energy pro- lower risk for Alzheimer’s dis- the body needs various min-
duction. It also helps form red ease. erals, including calcium, iron,
blood cells and maintain the · Vitamin K (menadione): Vi- copper, iodine, magnesium,
central nervous system. tamin K activates proteins and and more. Speak with a doc-
· Biotin: Biotin helps to me- calcium essential to blood clot- tor or nutritionist to learn more
tabolize proteins and carbohy- ting. It also may help prevent about supplementation.
drates. It also promotes healthy
bones and hair.
· Vitamin C (ascorbic acid):
This is an important antioxidant
that promotes healthy teeth and
gums. It also helps the body
absorb iron and maintains
healthy tissue by promoting
wound healing. Vitamin C may
help boost the immune system
to help with illness prevention
or recovery.
· Vitamin D (calciferol): Also
known as the “sunshine vita-
min,” vitamin D is made in the
body after individuals spend
time in the sun. It is hard to get
enough vitamin D from food
sources alone. Vitamin D also

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The nutritional value of
popular types of fish
Fish is an important compo-
nent of a healthy diet. Com-
pared to many other sources
of protein, including beef, pork
and chicken, certain varieties
of fish are lower in calories per
Family and Internal
Medicine Services at WCCHS
serving size. Plus, fish is an im-
portant source of omega-3 fatty
acids, which have been linked
to heart and brain health.
The American Heart Associ-
Health & Wellness January 2022 • 11
ation recommends that people ories, 9.22 grams fat, 16.92 The way fish is prepared can
eat at least two servings of fish grams protein alter its nutritional profile. Bak-
each week. Knowing how vari- · Tilapia: 81 calories, 1.44 ing, grilling or broiling without
ous types of fish stack up when grams fat, 17.07 grams protein adding fat are the most healthy
compared to one another can
help people decide which fish
to include in their diets. The fol-
· Tuna: 93 calories, 0.81
grams fat, 19.89 grams protein
ways to prepare fish. Enhance
the flavor of fish with fresh
herbs and citrus marinades.
lowing is some nutritional infor-
mation on some popular types Specializing In Individual Personalized Care
of fish, courtesy of the United
States Department of Agricul-
ture. Nutritional information for
raw fish is based on a standard
three-ounce serving size.
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· Cod: (Pacific): 70 calories,
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· Flounder: 78 calories, 1.02 dedicated to providing • RN On Staff
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· Halibut: (Atlantic and Pacif- dents we are able to give • Daily Recreation / Activities
ic): 94 calories, 1.95 grams fat, every person the indi- • Trained 24 Hour Staff
17.69 grams protein vidual, personal care • Assist. available for qualified
· Mahi mahi: 72 calories, they deserve. veterans
0.60 grams fat, 15.72 grams
protein
· Ocean perch: 81 calories,
585.346.5880
1.38 grams fat, 15.84 grams www.alpinemanor.com
protein
· Salmon (farmed): 156 cal- 2714 POPLAR HILL ROAD • LIMA, NEW YORK 14485
Maternity and Women’s
Health Services at WCCHS
From expert OB/GYN physicians and
practitioners to all private rooms, 24-hour
anesthesia coverage and an on-site
of amenities designed to make
your experience comfortable
deserve it!