solid start - The Unger Memorial Library - MyPlainview.com

Page 4C - Sunday, December 11, 2011 - Plainview Herald www.MyPlainview.com
Tips for staying healthy over the holidays
The most celebrated
oliday of the year is
hristmas. This is the day
e rejoice the birth of our
avior Jesus Christ, but
here is about one month
f celebration that leads
p to this one precious day
nd a full week to recover
ntil New Year’s Day.
here are houses and busiesses
that are decorated,
both inside and outside the
buildings. There are gifts
to buy and wrap for family,
friends and coworkers.
There are cookies and
desserts to bake for loved
ones. There are parties to
attend with family, friends
and at work. During this
month of celebration,
there are delightful aromas
that bring a smile to our
face before we even have
a bite of the wonderful
food.
Expert heart care
right here in Plainview
Covenant heart specialists in partnership
with Covenant Hospital Plainview
John C. Anderson Building
2516 Xenia, Suite 102
Call 1.800.692.4313
to make your
appointment today.
DEBRA
PUGH
Despite all of the great
celebrations that go on for
December, many people
fi nd themselves under a lot
of stress and become sick.
Following are a few ways
to increase your immune
system to stay healthy for
Christmas.
Stress
The combination of the
month-long celebration
with the added stress of
working, shopping, traffi c,
traveling, laundry, housework,
taxi for kids and still
Vibration therapy
for stronger bones
Q: I’ve heard about
omething called vibration
herapy, which is supposed
o strengthen bones. As
woman in her 60s with
borderline osteoporosis, I
worry about weak bones
and fractures. Can the
vibration therapy improve
my bone density and protect
me from fractures?
A: There’s a reason
you’re hearing about lowintensity
vibration therapy
for strengthening bones
and reducing the risk of
fractures. That’s because
two low-intensity oscillating
devices designed for
home use are coming onto
the market soon.
These low-intensity
vibration devices gently
stimulate muscle and bone
when you stand on them.
They are not to be confused
with high-intensity, wholebody
vibration machines
or plates. These are used
mainly for exercise training
but are sometimes
promoted for bone building.
Low-intensity devices
provide a tiny fraction of
the vibration exposure you
would get from the highintensity
machines used by
some athletes.
Our bones are in constant
fl ux, as old bone is resorbed
(broken down) and
new bone is created. If
breakdown outpaces creation,
you may develop low
bone density and eventually
osteoporosis.
Many medications can
be used to prevent or treat
osteoporosis, but only one
— teriparatide (Forteo) —
stimulates bone growth. Instead
of taking this drug to
boost new bone formation,
most women are advised
to stimulate their bones
by exercising, particularly
with weight-bearing and
resistance exercises.
Running, jumping and
weight lifting puts stress
on the bones. As a result of
this stress, bone cells called
osteocytes send signals that
activate two other types
of bone cells. Osteoclasts
remove damaged areas, and
osteoblasts form new bone
HARVARD MEDICAL
that eventually makes the
bones denser and stronger.
But for some people,
exercise and medication
are not enough. As we age,
health problems such as
joint pain and heart failure
may limit our ability to get
bone-enhancing exercise.
And many people can’t
tolerate or prefer not to take
osteoporosis medications.
The fi ndings on vibration
therapy may be particularly
important in these cases.
In low-intensity vibration
therapy, you stand on
a platform that resembles
a bathroom scale while it
oscillates up and down a
barely noticeable amount.
Both the size and speed
of the vibration, about 30
cycles per second, are set to
match the natural stimulation
that occurs as your
muscles imperceptibly relax
and contract to maintain
your posture.
Exposure to low-intensity
vibration has been used
as a way to prevent bone
loss in people who cannot
perform any weight-bearing
exercise whatsoever.
Does low-intensity vibration
work for age-related
osteoporosis? It’s the key
to your question, but scientists
don’t yet know the
answer. Research results
have been varied and, unfortunately,
the evidence is
still not substantive enough
to draw a fi rm conclusion
about whether low-intensity
vibration is good for
bone or not.
Until researchers learn
more, you should focus on
the tried and true: Do the
exercises that are right for
you and get the vitamin
D (typically 800-1000 IU
a day) and calcium (1200
mg a day for women over
51) you need for strong
bones. Ask your doctor if
a prescription medication
for osteoporosis may be
helpful. And keep abreast
of new research that may
shake up traditional advice
about bone health.
harvard_adviser@hms.harvard.edu
Juan Kurdi, M.D.
Cardiovascular Disease and
Interventional Cardiology
paying bills can be an invitation
for sickness. Stress
robs the body of vitamins
and minerals, which makes
it harder for the immune
system to fi ght off viruses
and bacteria.
It is important to plan
ahead for all of the added
activities.
Be sure to write down all
of the appointments in your
day planner or calendar so
you don’t become overwhelmed
with all of the
extra activities.
Relief from Stress
Exercise is one of the
best ways to reduce stress,
and it also raises your immune
system. If you do not
have time for your regular
workouts, at least carve
out 15 minutes of exercise
fi ve days a week. Interval
training (alternate exercises
with fast and medium
Dear Annie: My husband
and I adopted our
daughter at birth. When
my mother-in-law found
out “Amanda” is biracial,
she informed my husband
that we were no longer
welcome in her home. Initially,
she admitted it was
simple racism, but now
she says it’s because she
can never accept a child
“not of my own blood.”
When our daughter was
3, Mom visited and told
Amanda that she was a
“friend,” not a relative.
My husband and I have
seen marriage counselors
and two pastors, all
of whom said he needed
to make it clear that his
mother must accept our
child or we would no longer
have any relationship
with her. My husband has
not heeded their advice. In
addition, we have helped
support this woman and
always been kind to her,
regardless of her behavior.
Amanda just had her
12th birthday. Of course,
there was no birthday card
or acknowledgement from
my mother-in-law. Now
she is planning to move to
our area. How should we
handle this hardhearted
woman? — Frustrated in
Colorado
Dear Colorado: Your
mother-in-law’s racist
attitude is reprehensible,
but there could be a silver
movements) is good for
a short workout. Also be
aware of the people around
you that might be lonely,
missing a loved one or
in need of gifts. There is
nothing like helping other
people in need to relieve
your own stress.
Eat Healthy
It was said earlier that
stress robs the body of
nutrients, so it is important
to take extra vitamins and
minerals during this time
to stay healthy. (Call or
e-mail me for suggestions
on what to take during the
winter months.) It is also
important to eat lots of
fresh fruit and vegetables
during this time because
they are packed with
valuable nutrients that
cannot be duplicated in a
man-made pill. You can
still eat all of your favorite
lining. It’s possible that
if she lives closer and
sees Amanda more often,
she will learn not only to
accept her but to cherish
her as a granddaughter. In
fact, moving to your area
may be her way of doing
that without admitting it.
Attitudes like hers are diffi
cult, but not impossible,
to change. Please give her
the opportunity before you
cut her off from Amanda
entirely.
Dear Annie: Why is
it that the same family
members who send out
announcements for weddings,
births and graduations
never bother to send
birthday wishes to the
same people from whom
they expect gifts?
Many of our family
members are on Facebook
and will drop a quick
little “Happy Birthday”
message on that person’s
special day. Yet some of
my husband’s nieces and
Christmas foods, but just
eat them in moderation.
Be sure to drink plenty
of water to help you stay
healthy.
Pray
Don’t get so busy during
December that you lose
sight of the celebration,
“Jesus is the reason for the
season.” The Bible tells us
that our body is the temple
of the Holy Spirit. We need
to do our best to stay as
healthy as we can and take
care of our body. We need
to seek God’s guidance
in making plans during
this time and not become
overcommitted.
We need to ask God to
help us be effi cient with
our time and the discipline
to roll out of bed a few
minutes early or take a few
minutes during our lunch
time to exercise. He cre-
nephews don’t have time
to bother. We have remembered
their birthdays
and other special occasions
year after year. Now
that they are all adults,
does it not make sense that
they would reciprocate?
To make matters more
hurtful, there have been
times when we haven’t
even received a thank-you
note for gifts sent. This
makes us feel that we’d
rather not bother anymore.
— We Have Feelings, Too
Dear Feelings: This is
partly poor manners, but
it’s also an age-gap issue.
Many young adults expect
to receive birthday wishes
from aunts and uncles
who have known them
their entire lives, but do
not realize they should
reciprocate. Instead of
assuming this is deliberate
hurtfulness, try a wake-up
call. Tell them, “It’s my
birthday tomorrow,” and
let them offer their good
wishes. If you send a gift
and they don’t reply, ask
whether they received it.
YoCream
8 Flavors
15 Toppins
When it comes to YOUR health...
Make it YOUR choice...
The West Texas Choice for
Quality Home Health Care!
806.296.2767
www.calverthomehealth.com
ated our body and He gave
us life.
So during December,
enjoy all of the celebrations
with your family,
friends and coworkers and
all of the Christmas traditions.
During this time try
to seek God’s guidance to
eat healthy, exercise, help
other people in need and
handle time management.
Hopefully this will help
you to be healthy during
the Christmas holidays.
Debra Pugh received a bachelor’s
degree in kinesiology with a minor
in psychology from TCU.
She is also a certifi ed personal
trainer and a certifi ed sports
nutritionist. She has 20 years of
experience in counseling on
weight loss, exercise, nutrition,
fi bromyalgia, chronic fatigue,
arthritis, hormones, toxins,
cleansers, supplements, and
increased energy.
DebraPugh@windstream.net
806.298.5504
Mother-in-law won’t accept biracial child
ANNIE’S MAILBOX
Give them the chance to
fi nally develop manners.
Dear Annie: This is for
“Want Her Out of My
Life,” whose 57-year-old
husband is infatuated with
a 27-year-old. I had a
similar problem with my
55-year-old husband and
his 28-year-old co-worker.
I solved my problem by
packing his clothes and
having them delivered to
the girlfriend’s house. A
letter informed her that
since she found his company
so desirable, she now
could have it 100 percent
of the time.
Evidently, the 28-yearold
did not want him 100
percent of the time. When
he came back home and
rang the doorbell, I did not
answer. I am now enjoying
my friends and family
without him. — Alone and
Happy with It
Annie’s Mailbox is written by Kathy
Mitchell and Marcy Sugar, longtime
editors of the Ann Landers column.
Annie’s Mailbox, c/o Creators Syndicate,
5777 W. Century Blvd., Ste. 700,
Los Angeles, CA 90045
Yogurt Enter to win
a Helicopter
ride!
Gift Certificates
Available!
Come see our
Locally-hand-made gifts!
1101 N. I-27
(Between Maurice’s & Sprint)