Fall 2008, Boost Your Health - Roper St. Francis Healthcare

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Slow Down7at Meal TimesA study at the University of Rhode Island inKingston recently found that by eatingslower, you can eat about 70 fewercalories per meal, which adds up to 210calories a day. This caloriereduction could help you lose two pounds permonth and 24 poundsper year.For many of us, meals are something tosqueeze in between meetings or as werush out the door. But did you know thathurrying through lunch can also meanbypassing the built-in mechanism in yourbody that tells you when you are full?According to board certified endocrinologist KimPugh, “there is a slight delay in the intricate signalingfrom the stomach to the brain. When we eat toofast, we can miss that message and continue eating,even though our stomach has had enough.”Overeating at any age can lead to obesity and thehost of problems that accompany it: diabetes, highcholesterol and blood pressure, and even sleepapnea. Children are at a particularly high risk forignoring the body’s fullness signals, especially ifthey are distracted by the television or are eating inthe car. Dr. Pugh recommends setting regularmealtimes, avoiding distractions, and even puttingutensils down between each bite. “This gives yourbrain and stomach time to communicate so that youknow when to stop.”28 house calls
8work out whilesitting stillPalm Versus PalmHold arms at chest level and press palms firmlyagainst each other. Hold for three to five seconds,breathing evenly. Repeat 15 to 20 times.Wall Squat<strong>St</strong>and against a wall with feet two feet from thewall. Keep eyes looking forward and head touchingthe wall. Inhale, and as you exhale, bend knees toslide your back down the wall as far as you feelcomfortable. Hold for five to 10 seconds, breathingevenly. Move slowly back to start position.a. b.Neck Extension & Flexiona. Lace your fingers together behind your head.Push your head backwards against the resistanceof your palms for five seconds, breathing evenly,then relax. Repeat 10 to 15 times. b. Hold yourforehead in the palm of your hand. Push yourhead against the resistance of your hand for fiveseconds, then relax. Repeat 10 to 15 times.ILLUSTRATIONS BY COURTNEY FRAYLICKAs gyms overflow with more (and morecomplicated) workout machines thanever before, it’s easy to feel like gettingin shape must require some kindof equipment. Not so, arguesDr. McCrosson: “you can do isometricexercises anywhere, anytime. You don’t needequipment, and it’s easier on joints than traditionalweightlifting.”Isometric exercises harness your own body’sresistance to work your muscles without movingany joints. This is most often accomplished byholding the body in place (for example, laying onthe floor and holding your legs up at a slightangle) or against itself (such as by pressing yourpalms against each other). When the muscleswork, they demand more blood and oxygen,which helps lower high blood pressure, increasetone, and build stamina, all while puttingminimal stress on your joints.“Reducing joint stress is important for everyone,but especially seniors or those recovering frominjury or surgery,” Dr. McCrosson explains. “It’s agood idea to see a physical therapist or speakwith a doctor before undertaking an isometricexercise regimen.”house calls 29
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Fall 2008, Boost Your Health - Roper St. Francis Healthcare

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