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Going the distance Training for fitness goals is possible no matter who you are

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Does the thought of the ultimate fitness goal — a half marathon, full marathon or triathlon — seem more like a fantasy, or worse, a nightmare, for an average dreamer such as yourself? Think again. Across the nation, people of every shape, size, age and fitness level are turning their fitness dreams into realities. With a little motivation and the right advice, so can you. You don’t need to be fitness guru to get started. “The bottom line is you get what you put into it,” said Craig Watterson,

alking, the ability to propel oneself from one place to another, has had all the makings of a lifelong exercise program since man first stood up on two legs. The benefits — both psychologically and physically — are plentiful. “Just about anybody can walk,” said Carla Sottovia, a personal trainer. As exercise programs go, “walking is less injurious than running, increases cardiovascular fitness, releases hormones that improve your mood and can be pursued throughout life,” she said. If that isn’t enough to get you off the couch, walking requires no expensive equipment and no membership dues. You don’t need a partner or perplexing instructions, you’re not tied to a treadmill and you can walk anywhere, anytime and in any season.

Sottovia, who has competed in more than 50 triathlons, agreed with other exercise physiologists that active walking can also be a stress reducer, giving you time to think good thoughts or sort out problems. You can also ponder, pray, plan your day or just enjoy the outdoors. But how do you begin to forge a lifelong good health habit? As a rule of thumb, if you’ve been very inactive and have not had a physical in a year, get a checkup before beginning a walking program, Sottovia advises. “When starting out, sedentary individuals should walk three times a week, 30 minutes each. If 30 minutes is too exhausting, break it up into two 15-minute walks or even three 10minute segments. Then increase the time a little each week.” During this period, determine your resting heart rate. As you progress, this will figure into a formula used to show improvement in your heart at rest, as well as find out the intensity of your workout. Intensity is not the objective in the beginning, however. “Early on, the single most important element is consistency,” she said. Stick to it. Establishing a walking habit may seem tedious and uncomfortable initially. You may be tempted to skip a session or fudge on the time or distance you walk. Just do it until walking becomes as important to you as brushing your teeth. “The first month is critical,” she

half-marathon mark, extends to the full 26.2-mile marathon, or includes the cycle, swim and varying duration of a triathlon, experts say the key to making the mark is in the training. The name of the game is injury prevention, making it to the finish line and, if you’re running for a cause, making a difference. Jennifer Grandy, national director of TNT, echoed Watterson’s advice and offers the following tips: • Have a goal. TNT participants raise funds for cancer research and patient assistance. Whether your goal is fundraising or raising the stakes on your workout, inspiration will keep you motivated on the tough days and through the three to six month regime it takes to train. • Set your sights on finishing the

race, not winning the race. If you’re a beginner, don’t worry about your time to the finish line. Concentrate on getting to the finish line. • Join a team. TNT trains for events nationwide (teamintraining.org). Being part of a team keeps you engaged, provides a support system, offers guidance and makes the experience more enjoyable. • Start slowly and gradually increase your mileage. Coaches recommend beginning with 20 minutes of exercise two to three times a week with a training session on the weekend. Sessions start with a three-mile walk, run or run-walk, with an increase of one mile a week. Your speed should start out slow and finish strong. Training may vary in the final weeks

Walk on, and keep going

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No matter who you are, you too can reach the finish line if you want to train for a marathon. However, don’t forget it takes time to go the 26.2 miles.

running coach for Team in Training (TNT), the fund-raising arm of the Leukemia and Lymphoma Society. “And you can start from nowhere, but once you do a marathon or a half-marathon, you’re life changes drastically. What you used to hold as boundaries for yourself no longer exist, and that extends to every aspect of your life.” When Watterson joined TNT for the second time in 2006, he’d taken up smoking again, hadn’t trained and, until his boss was diagnosed with cancer, and lost his motivation. Now he’s a running coach and an Ironman Triathlon alumnus. Your motivation may be different, but with the right guidance, your goals are just as attainable. Whether your finish line ends at the

said. “Make it up to six months and the chance of having a lifelong habit increases considerably.” As an interim goal, strive for a 20minute mile. Determine a pleasant onemile route. Wear a watch and work toward walking the route in 20 minutes. Then, when comfortable, work up to a 15-minute mile, a moderate intensity workout. “When you start to get intensity up, you can calculate your resting heart rate again, as well as your training heart rate,” Sottovia said. Use the Karvonen Formula, a mathematical formula which helps determine your heart rate target area, to monitor your progress quickly and easily. Your ultimate objective is 45 to 60 minutes at moderate intensity most days of the week. Warm up by starting at a slower pace and cool down by slowing for five minutes at the end of the walk. When you pick up the pace to moderate intensity you accrue a host of physiological benefits. “You enhance the cardiovascular system and your heart’s endurance,” she said. “You can push harder, longer and faster. There’s a decrease in your resting heart rate. Blood pressure issues might be helped. Your metabolic rate increases and you use calories more efficiently.” At this stage it’s likely a habit has been formed. “Just do it” is replaced with a sense of wellbeing when you walk. ❏ — Creators News Service leading up to the event. • Pain is not gain. Good training ensures that you’re not in pain throughout the regime and during the event. Stretch, cool down and take at least one day a week off to prevent injury. Make sure you have the right shoes and the right shoe size — feet swell through the course of a workout — and that you’re wearing clothes that breathe. If you’re sick or injured, hold off on training and allow your body to heal. • Refuel your body by staying hydrated and consuming enough nutrition for training. Now that you’ve got the tips, it’s time to hit the pavement and pave the way for your fitness dreams. ❏ — Creators News Service FEBRUARY 18, 2009 | FIT 3B

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Time to think about diet Pick an eating plan with staying power to aid weight loss

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t doesn’t take long to figure out what’s happened when the seams split on your favorite skirt, your shirt buttons pop, or those dress snaps just won’t stay, well, snapped. All those super-sized orders at the drive-through made you super sized. You need a diet. Finding one that’s right for you can be a challenge, especially if you’re looking to quickly shed the pounds you’ve packed on over a long period of time. You can do it yourself by ditching rich desserts, passing on the potatoes and limiting lunch to a couple of carrot sticks and a scoop of cottage cheese. But if you’re like most people, you’ll try the latest fad diet. It’s usually the one that promises the quickest results.

The Mediterranean diet has gained a lot of respect in recent years, with its emphasis on eating heart-healthy foods such as fish.

You may lose a couple of pounds immediately, but chances are you gain it all back — and then some. “All diets work in the short term, because each one has a trick for helping you cut calories whether you’re actually counting them or not,” explained Colleen Pierre, a registered dietitian, licensed nutritionist and an adjunct instructor of aging, nutrition and fitness in Johns Hopkins University’s certificate on aging program. “Keeping the weight off over the long haul is the tricky part.” Pierre recommends choosing a diet with staying power. “A plan that includes all food groups, even small treats, keeps you wellnourished while you dispose of excess body fat,” she said. “Changes made gradually over time are most likely to become permanent and help you keep

Supplemental health issues

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hile many of us have heard about the benefits provided by dietary supplements and other natural products, knowing what to use and when to take it can be confusing at best. Supplements are becoming consistently more important in the United States, according to Tracy Taylor, executive director of the Natural Products Foundation, which also encompasses the Dietary Supplement Education Alliance. “In terms of how well supplements are perceived, I think it’s important to know that there are 190 million Americans who use them,” Taylor said. “Obviously taking a multivitamin is the most popular thing to do as far as supplements go.” It’s particularly important now to take a supplement. “Sure, we can get anything we need from food, but that rarely happens,” she said. “This is America and everyone is busy. The American Medical Association recommends that every adult and child take a multivitamin. Taking a multivitamin is going to make sure you get essential nutrients every day.” Dr. Chris Reid, a chiropractor and nutrition advocate, agreed. “Everyone should take a multiple vitamin-mineral (MVM) supplement,” he said. “The primary purpose of an MVM supplement is to provide a convenient way to get a good variety of nutrients from a single product.” Reid noted one study recently found that a MVM supplement significantly

the weight off.” The Mediterranean diet drew scant interest in 1945 when Ancel Keys, an American doctor stationed in Italy, advanced the idea that a diet rich in olive oil, fresh fruits and vegetables could translate into lower cholesterol levels and better health. In 2001, wellknown Harvard epidemiologist Walter Willett came to the same conclusion in “Eat, Drink and Be Healthy,” his bestselling book. Today that diet, which goes easy on meat and urges the daily consumption of fruits, fish, salads, bread, pasta, beans, cheese and yogurt, is the basis

reduces anxiety and stress levels and possibly improves energy and the ability to concentrate. However, they are supplemental — not a substitute. “They’re not meant to replace a healthy diet and only serve to enhance nutritional quality,” he said. Taylor said besides taking multivitamins, more and more individuals are turning to supplements to combat problems that come with age. For example, black cohosh has long been known as an herb that might help women who are experiencing symptoms of menopause. Moreover, recent trials have shown black cohosh to be especially effective when paired with St. John’s wort. Sage, motherwort and blue vervain also help regulate body temperature. “I think what we’re seeing happening is that a very large segment of the population is aging,” Taylor said. “When you start seeing positive research it makes them consider supplements. Dietary supplements tend to have fewer side effects and problems associated with them than drugs do.” Trial studies suggest glucosamine sulfate supplements are useful in easing the symptoms of arthritis, according to Dr. Andrew Heyman, a clinical lecturer in Family Medicine at the University of Michigan Medical School. Research has also indicated that supplements that contain chondroitin sulfate can be helpful. Arthritis sufferers who prefer to use herbs might consider the antiinflammatory component of devil’s claw, Heyman said. An extract of avocado and soybean oils can also reduce the stiffness and pain associated with arthritis. Moreover, of several other popular plans including the Sonoma Diet, the Omega Diet and the Miami Mediterranean Diet. Some diet programs have staying power. Weight Watchers has had a following for more than 45 years. Each week, approximately 1.5 million members attend over 50,000 Weight Watchers meetings around the world. The Jenny Craig Weight Loss Program draws 150,000 a week and five million clients worldwide since 1983. Both stress portion control and support to keep dieters on track. Even with close monitoring and support, many dieters still fail to lose

research has shown that niacinamide, a type of vitamin B that is derived from niacin, can reduce swelling and pain. Macular degeneration is another problem that affects older individuals. “The combination product of lutein with zeaxanthin is used for this agerelated condition,” Taylor said. Taking calcium with vitamin D can reduce hip fractures. “In fact, individuals of any age can benefit from this combination as far as bone health goes,” she said. Some people have found that herbs can even help them rest easier. “Try valerian root before you go to bed,” Reid said. “It is a natural muscle relaxant and is non-habit forming.” When considering a supplement or herb, your doctor should give directives based on how much research is available to support its effectiveness. Taylor recommends the Natural Products Foundation’s web site supplementinfo.org, which contains a listing of science-based information. Individuals taking supplements and herbs should always keep notes of what they use included with their medication list. Medical personnel often check those facts during routine office visits and a complete list is crucial in an emergency situation. Taylor believes supplements keep people feeling good and says the preventative health care benefits of supplements are many. “Certainly there was a lot of talk during the presidential elections about the health care system in this country,” she said. “Taking the right supplements could literally save billions in health care costs. As a result the health care system is not as taxed.” ❏ — Creators News Service those extra pounds. David Grotto, president and founder of Nutrition Housecall and nutrition advisor to Fitness Magazine, said dieters do themselves in by setting unrealistic goals such as a diet “end date.” Focusing on deprivation and ignoring when, what and how much to eat doom dieters along with failing to exercise, not getting at least seven to eight hours of sleep and not keeping records of what they’ve consumed. “Every morsel needs to be accounted for if you are to ever make sense of the scale,” he said. ❏ — Creators News Service FEBRUARY 18, 2009 | FIT 5B

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Training at home Find the right equipment to work out in your house

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hile some people enjoy the camaraderie of working out at a fitness club, others prefer to exercise in the privacy of their own home. Folks who sweat it out at a club often have an instructor to cheer them on, along with a plethora of exercise machines to choose from, every time they hit the gym. On the other hand, home exercisers usually like their privacy and are often alone when they work out. That’s why those who are buying fitness equipment for their personal use should visit a specialty fitness retailer who understands exercise, answers questions and demonstrates the proper use of equipment, according to exercise physiologist and fitness consultant Elizabeth Quinn. Quinn, who reports on sports medicine for about.com, believes good home exercise equipment choices are treadmills, elliptical trainers, stationary bikes, recumbent cycles, step

machines, cross country ski machines, rowing machines and resistance equipment. “There is not one piece of equipment made for everybody. Getting in shape at home requires selfmotivation, tenacity, setting attainable goals and at least one piece of the right kind of equipment,” said David

Utinski, a home training equipment expert. Although most people don’t come in for multiple machines, it’s important to find the right one. Elliptical trainers are a no-impact machine, Utinski said. “With elliptical trainers there is no impact on knees, hips, backs or ankles. They are kind of like putting together a ski machine and a bike.” But these machines are not for everyone. That’s why treadmills have long been a popular piece of aerobic equipment for home use, according to Quinn. When buying a treadmill, she suggested looking for a solid smooth action, a steady pace, safety shut off, wide belt and incline settings. Where you set up the equipment is important, too. “I tell them to put it right in front of a TV. That way you can exercise and watch television, too,” Utinski said. “Putting exercise equipment in a basement isn’t a good idea, unless you have a nice room with a TV set up for the equipment.”

Of course, good quality equipment can be pricey, Utinski said. He believes, however, that good fitness equipment is an investment. “People spend a lot of money on houses and cars, but sometimes don’t consider they need to be healthy and alive to enjoy those investments,” he said. “When you think about it, for the reason you are doing it, (buying fitness equipment) it’s not that expensive. “I love seeing people change their lives. This is your health care and your stroke prevention. Exercising is preventative maintenance.” Once the equipment is purchased and set up in the home, it’s important to use it — no matter what. “Everybody knows how to eat right,” Utinski said. “If you don’t eat after 8 p.m. and get up in the morning and spend 30 minutes every single day kicking butt on that treadmill — or whatever piece of equipment — you will start seeing results in 30 days.” ❏ — Creators News Service

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Choose your exercise Pilates, yoga and spinning all offer great benefits

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eople have been running to the gym to get in shape by lifting weights, using a treadmill and riding stationary bicycles. But recently, yoga, Pilates and spinning have become even more popular. But how do you know which is best? Before deciding, it’s crucial to first learn about what the exercise really involves. Yoga is the holistic practice of being able to move easy through movement and stretching. It concentrates on physical postures for the body, but is also a meditative state to refresh the mind. “There are so many different kinds of yoga,” said Viveca Jensen, a dancer, bodybuilder, aerobics instructor and trained boxer. “Yoga is tranquil with a mental calmness. You learn your body in yoga.” Pilates, developed by Joseph Pilates during World War I, builds flexibility, strength, endurance and coordination without adding muscle

bulk by using non-impact exercises. “You can do Pilates with or without machines,” said Jensen. “It involves more stretching and with machines you are able to go further with different kinds of stretch. Pilates is more fastpaced. You learn how to use muscles that you never felt on your body.” “Pilates helps with osteoporosis,” she said. “It is a correcting exercise

because it all stems from the spine. It improves posture, energy level will rise, you’ll lose weight and it builds muscle tone.” Spinning is indoor cycling with a group in a class setting. Jonathan Goldberg created the concept in the 1980s and Mad Dogg Athletics, Inc. later trademarked it as spinning. This form of aerobic exercise involves an instructor who leads cyclists through routines designed to simulate terrain similar to riding a bicycle outdoors. Music is usually used to help with motivation in positions that include hill climbs and sprints. “Many health clubs and gyms offer these classes and I recommend them to all of my patients,” said Dr. Gabe Mirkin, a certified sports medicine doctor who has practiced for more than 40 years. “Spinning is relatively safe because it is done with a smooth rotary motion that does not involve the muscle damaging road shock of running.”

Although it’s called spinning, it’s not how fast that counts. “The amount of work you do is determined by the resistance on your pedals,” Mirkin says. “You perform a lot of work when you spin slowly against great resistance, and do not do much work when you spin very fast against very little resistance.” As to what a person chooses to do for exercise, the important thing is to pick any activity that uses continuous motion — cycling, swimming, skating, running or dancing. “Start out at a relaxed pace until your muscles feel heavy and then stop,” Mirkin said. “For the first several days or weeks you may be able to exercise only a few minutes. Increase the amount of time gradually until you can exercise 30 minutes a day at a relaxed pace and not feel sore. Then you are ready to begin your training for fitness.” ❏ — Creators News Service

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Managing the hurt Chronic pain treatments can help relieve suffering

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y any measure, it was stressful to be Matt Saathoff in July 2008. The 31-year-old banker and law student and his wife, Cat, had their first child, son Jamison, one month previously. Work, school, family — it would be stressful for anyone. But Saathoff did it all while suffering constant pain from a car accident two years earlier. “I forced myself never to miss school, never to miss work, so I just burned myself out,” Saathoff said. “I’d come home and I’d pretty much just have to sit on the couch and do nothing.” With a herniated disc, splintered vertebrae and damage to a cervical nerve root, Saathoff was taking strong painkillers that made studying difficult. It was hard to sit for extended periods. “I was always shifting, always moving, never getting comfortable,” he said. There was, however, no miracle

cure. In fact, Saathoff’s pain is unchanged. The difference is that he underwent a comprehensive fourweek pain management program at a medical center, where he learned to enjoy life again and end his physical dependency on drugs. Comprehensive care teaches patients to cope “without having to rely on something given to you — that you reach inward instead of outward,” Cole said. “We have to treat the whole person; it’s not just a neck, a shoulder, a head, a toe,” said Dr. Jim Willcockson. With this philosophy, he even requires spouses and family to participate. Saathoff was skeptical that he could function without painkillers. “You’re on these drugs, and the drugs aren’t even helping,” he said. “How is using your mind and getting active going to actually work?” Despite his initial skepticism, Saathoff “was great with

visualization,” Willcockson said. Because Saathoff described his shoulder pain as burning, while hypnotized he was guided to imagine the pain as hot as the sun, then it would change to a jet engine, to a blowtorch, to a Bunsen burner, to a candle, to a match. “By the time it was a match in his mind, he reaches up and wets his fingertips and then makes a ‘sss’ sound, and he basically extinguishes his pain,” Willcockson said. “It’s so hard to describe,” Saathoff said. “The pain is there, but it’s not at the front of my head. It’s at the back of my head.” Another patient eliminated her pain solely through her guided imagery, although she needs periodic “booster shots,” Willcockson said. Although such programs are new, similar programs abounded in the 1980s, according to Cole. “It was more cost-effective to drug people or stick needles into people

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than it was to provide comprehensive care, even though if you looked at the numbers, comprehensive care was cheaper and actually was proven to be more effective,” Cole said. These comprehensive pain management programs can cost around $20,000, Willcockson said. Weeks after finishing the program, Saathoff is a new man. No longer collapsing on the couch, he’s learned to take smaller bites of exertion — mowing the lawn in thirds, for example — and has revisited sports such as table tennis, which he played competitively before his injuries. “I’m nowhere near the level I was before the accident, but I’ve been playing one night a week for about two hours, which is way more than I ever expected,” he said. To find a treatment center for chronic pain, go to nationalpainfoundation.org/MyProviders/default_search .asp. ❏ — Creators News Service

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The alternative way Holistic medicine helps patients find new ways to get well AHMA principles often recommend mind-body interventions and natural remedies rather than surgeries and prescription drugs. They believe in the body’s innate ability to heal itself and that a positive relationship with a doctor is as important as the treatment prescribed. Many alternative choices have been around for centuries. Acupuncture, for example, is a traditional Chinese practice that may date back to the Stone Age, when sharp rocks were believed to have been used in the treatments. “Today’s acupuncturists insert hairfine needles into points chosen to move stagnant chi and balance yin and yang according to a patient’s signs and symptoms,” explained Judy A. Gadler, licensed acupuncturist and master of traditional Oriental medicine. “Chi is the flow of energy that moves smoothly throughout our bodies in pathways, called meridians, to protect us from disease and keep

our organs functioning properly. Yin is the quiet, introspective, moisturizing, cooling side of a person’s being and yang is active, expansive and warming. In the body, there is a constant balance between the two.” Gadler said the flow of chi or the imbalance of yin and yang could be disrupted by trauma, emotional distress, stress and temperature extremes and lifestyle choices such as lack of exercise, overwork, poor nutrition and insufficient sleep. Keeping the chi strong makes it less likely that adverse effects will occur. If they do, she said acupuncture can help a patient heal faster without drugs. Unani, popular in Asia and especially the Indian subcontinent, assumes the presence of the elements of fire, water, earth and air in the body and keeps them in harmony with herbal therapies. Ayurvedic medicine, which originated in India and dates back many centuries, adds space to the other four elements and aims to

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keep them in balance with yoga, meditation, herbs and massage. Reiki, which was developed by Mikao Usui in Japan in 1922, involves manipulating the body’s energy through the palms. A patient lies down fully clothed, and the practitioner moves his or her hands to various positions on the person’s body. Other benefits can include increased joy, creativity and ability to fulfill one’s potential. Patients recover from glaucoma and arthritis, and recovery from surgery or injury is cut in half by Reiki treatments, which can even be done at a distance. Reiki practitioners advise ending each day in the Gassho position (hands held palm to palm, as in prayer) and reciting a list of life principles: Do not be angry, do not worry, be grateful, work with integrity and be kind to others. It’s not a bad way to finish the day, no matter what medical treatment you choose. ❏ — Creators News Service

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growing acceptance of holistic medicine is giving people more alternatives when it comes to staying healthy and fighting off disease. Today, increasing numbers of people are using treatments — both old and new — that are part of a proactive approach to wellness. The American Holistic Medical Association (AHMA) said on its web site that the aim of today’s patient is a balance of the physical, environmental, mental, emotional, social and spiritual influences that have the potential to get out of whack and threaten good health. Among the treatments they endorse are some that have been judged questionable in the past. Chiropractic, hypnotherapy, osteopathy, meditation and aromatherapy are only a few that are now recognized as treatments both for keeping a person well and treating illness when it occurs. When a person does become ill, the physicians who subscribe to

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Getting yourself started Make an easy transition to a healthier lifestyle

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ou know it’s time. Going up that short flight of stairs left you panting. You hardly recognize yourself in a photo taken just a few years back. Or perhaps your doctor gave you a “change-your-habits” speech. Whatever the signals, you have made the commitment to get healthy. “You will feel better, be more energized, sleep better and have a zip in your step. A healthy lifestyle also helps when it comes to coping with stress,” said Kathleen Zelman, WebMD’s director of nutrition. Linda Copp, a nutrition consultant in private practice and a part-time instructor at San Diego State University, concurred. “People feel better overall,” she said. “They are happier — in better moods.” There are some crucial first steps that need to be taken. “First, clean out the cupboards and stock them with healthy alternatives

If ordering from a fast food restaurant, remember to purchase healthier items such as salads and grilled chicken.

that are good for everyone in the family,” Zelman said. In addition, make sure to step up family dinners. For those dependent on fast food, “Picking up a rotisserie chicken in the grocery store is just as fast as a drive-through restaurant and less expensive. If fast food is inevitable, choose wisely — you don’t need to eat burgers and fries. Go for the healthier chili, salads, grilled chicken and fruit,” she said. For people too rushed to cook, Zelman suggests frozen healthy dinners with a side salad or a salad and baked sweet potato for a simple and nourishing meal at home. Just make sure to eat everything moderately. “Use the (Idaho) Plate Method to fill half your plate with fruits and vegetables, a quarter with whole grains 14B FIT | SPINAL COLUMN NEWSWEEKLY

ant to get more sleep? Tune out the technology. That’s right — turn off your smart phone, power down the computer and skip the sensationalist news programs. Technology is one of the biggest barriers to a full night’s rest. The bright lights inhibit melatonin secretion, which tells your body that it’s time to sleep. Late-night activities that actively engage the mind, like checking e-mail, playing video games, text messaging and watching television, also make it difficult to relax and transition into sleep mode. Plus, it’s easy to lose track of time and stay up later than you intended. “Anthropologists tell us that 5,000 years ago, the average night sleep was 11-12 hours a night. When the sun went down, it was dark, boring and dangerous outside, so people went to bed,” said Jacob Teitelbaum, medical director of a group of fibromyalgia and fatigue centers and author of “From Fatigued to Fantastic!” ($16, Avery). “The use of candles initially shortened our sleep time,” he said. “Then light bulbs were developed, followed by radio, TV and computers.

We are now down to an average of 6.5 to 7 hours of sleep a night, and this is simply not adequate to allow proper tissue repair,” he said. Deep sleep stimulates the “fountain of youth” growth hormones and regulates appetite hormones, leaving you thinner and younger looking. Just one or two nights of poor sleep can cause aches and fatigue and hinder concentration, learning and memory. Long-term sleep deprivation has been linked to an increased risk of heart problems, diabetes, obesity and psychiatric difficulties. Poor sleep is also a major trigger for chronic fatigue syndrome and fibromyalgia, Teitelbaum said. “Sleep is important for a number of things, and we’re still learning. It helps with areas such as brain development, consolidation of memories and enhancement of learning,” said Shelby Freedman Harris, a top behavioral therapist. A good night’s sleep starts with a proper winding down period. Allow at least one hour of relaxation time before bed to give your body a chance to calm down and let your mind drift from the worries of the day. “Winding down is an important part of sleep hygiene,” Harris said. “Creating a buffer period — or a protected period of time between a very stimulating or busy day and bedtime — is helpful to calm down the mind and body, to relax and not bring the daytime to-dos and worries to bed. It starts signaling to your body that it is time to go to sleep.” Dim the lights, turn off the cell phone, power down the computer and immerse yourself in a calm, relaxing

or starchy vegetables like sweet potatoes, and the last quarter with lean meat, fish, chicken, tofu or beans,” she said. “Choose a rainbow of colorful fruits and vegetables to be sure to get all the disease-fighting nutrients. Enjoy healthy foods in reasonable portions.” As for initiating an exercise program, both experts recommend easing into it. “Start small,” Copp says. “Do not attempt to train for a marathon from the get-go, so to speak. Small increments. Baby steps. It doesn’t hurt so much that way and if it doesn’t hurt, people tend to stick to the program.” Some steps can be integrated into

daily life. Make things less convenient. Put your file cabinet at work in a place where you have to get up from your computer for needed information or, at home, forgo the remote and get up to change TV channels. In terms of a program, Copp recommended choosing an activity you liked in the past, not whatever happens to be the current craze. But take your overall health and age into consideration, as well. “For example, if someone is elderly and suffers from pain in their joints, running is not for them,” Copp said. “Walking or water aerobics would be a

Sweet dreams

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activity. Read a book, practice deep breathing and relaxation exercises or take up knitting or crochet. If you must have the television on, skip the evening news, prime time dramas and horror movies that get your adrenaline flowing and make it harder to fall asleep. Opt for a lighthearted comedy or educational documentary instead. Harris offers a few additional tips to ensure you fall asleep easily, stay asleep longer and wake refreshed: • Set a routine, and be consistent. Establish a regular bedtime and waking time, and stick to it — seven days a week. • Skip the sleep-disrupting stimulants. Avoid nicotine, alcohol and excessive liquid intake within three hours of bedtime. Limit caffeine to the morning hours. Even a small cup of coffee or a can of soda at lunch can interfere with your body’s natural sleep schedule. • Exercise regularly, but not before bed. Regular physical activity promotes deep sleep, but exercise in the early evening to give your body time to unwind. • Keep an eye on comfort. Make sure your bedroom is someplace you want to be. The room should be dark, comfortable and free from noise. Indulge in a decent mattress, plush pillows and nice bed linens, and keep the space clean and clutter-free. • If you can’t fall asleep, don’t force it. If you are still lying in bed wide awake within 20 minutes of your bedtime, get up, leave the bedroom and do something relaxing. Go back to bed only when you feel sleepy. ❏ — Creators News Service better choice.” Copp is enthusiastic about people adopting dogs to help maintain a regular walking schedule. However you exercise, make it part of your routine. And don’t forget to collaborate. Copp shared a mantra she uses in her practice: “If you can lie down, sit up. If you can sit, stand. If you can stand, walk. If you can walk, run. If you can run, then fill in the blank with any exercise that fits, such as swim, play volleyball, play soccer, shoot hoops, be a cheerleader, etc. In other words, move, move, move.” ❏ — Creators News Service

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