Exercise provides the following benefits. (1) Controls weight and lowers blood sugar levels. When you exercise, your muscles use blood sugar for energy, therefore lowering the level in your blood stream. (2) Raises good cholesterol (HDL) while lowering bad cholesterol (LDL). (3) Decreases the risk for heart disease by improving blood flow and your heart's pumping power.

Any exercise is better than none, but aerobic exercise is recommended; it makes your heart work harder and forces you to breathe deeper. Diabetics need to be attentive to blood sugar levels and always have a snack available when exercising. Also, prevent blisters, look for signs of cuts or blisters after exercising, and seek medical attention if a cut or blister is not healing. (See the April CES Newsletter for more information about foot care, specialized physical therapy, and custom orthotics services we provide.)

Exercise for at least 30 minutes, five times a week, whether it's walking, aerobics, mowing the lawn or golfing. Exercise may not cure diabetes, but it is a proven preventative measure and positively impacts the lives of those affected. November is American Diabetes Month, to learn more go to: American Diabetes Association

Dear Jan,

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PT to fix my knee because my TMJ makes my jaw sore? What? By Jan Wikstrom

TMJ stands for TemporoMandibular Joint; we have two that connect the lower jaw bone to the skull in front of each ear. This joint is involved in chewing, speaking, biting, swallowing food, and making facial expressions. Disorders of this joint, also referred to as TMJ, can make any of these functions more difficult and can cause pain and clicking in the jaw, headaches, and neck or ear pain. Clenching or grinding the teeth, often due to stress, is one well known cause of TMJ.

Surprisingly, muscle tension in other areas of your body, even as far away as your knees or feet, can also cause TMJ. Your body is like your house, you can patch cracks in the wall, but it's really the foundation that needs to be fixed. Muscle tension hurts at its source, whether it's caused by bad shoes, weak muscles, poor posture, poor ergonomics, or overuse (such as the computer mouse), and it often moves upward creating more problems.

Speaking from experience, it is worth it to take a whole body approach to healing TMJ. My symptoms started when I was 14 and had six operations in one month to repair a compound fracture to my left wrist; stretching the jaw to insert a breathing tube can cause considerable trauma to the jaw joint. My symptoms worsened over time, eventually leading to debilitating pain and headaches. Early this year I finally found the combination of services and tools that really made a difference for me.

A CES Fitness Assessment helped identify the areas in my body where I was holding tension. I now have exercises to do at home and a foam roller to keep my spine and neck stretched and aligned.
Physical therapy exercises to improve my posture and release jaw tension plus an ergonomic assessment of my sleeping position that has profoundly improved my sleep and reduced my headaches.
Acupuncture over a period of four months.
Oral splints/mouth guards, made by a dentist/TMJ specialist, which I wear to bed.
Relaxation exercises and meditation CD's.
A timer (MotivAider) worn like a pager which can be set to go off every 15 minutes (or any interval I choose) reminding me to check my posture, or if I am clenching my teeth-it's a wonderful tool to set new habits or eliminate bad ones.

Some combination of these may be beneficial to you; please have a fitness assessment, see our physical therapists, or contact me if you have any questions about the holistic approach I used to get relief from jaw pain and headaches. November is Jaw Joints - TMJ Awareness Month, to learn more go to: The TMJ Association

Create a Brain-Healthy Lifestyle By Kirsten Cecere

Have you heard the term "brain-healthy diet?" It's not as common as "heart-healthy diet" but it's just as important to our overall health and wellness. Like the heart, the brain needs the right balance of nutrients to function well. A brain-healthy diet reduces the risk of heart disease and diabetes, encourages good blood flow to the brain, and is low in fat and cholesterol.

The Alzheimer's Association uses the term "brain-healthy diet" to highlight the importance of a balanced, healthy diet for those affected by dementia and Alzheimer's disease as well as prevention for those not affected. Alzheimer's disease is a progressive and fatal brain disorder. It destroys brain cells, causing progressive mental deterioration with disorientation, memory disturbance, and confusion. Although there is no cure for this disease, diet and exercise both have been shown to manage symptoms and slow the progression of the disease. Following are recommendations and facts from the Alzheimer's Association:

A study of 1,500 adults found that those who were obese in middle age were twice as likely to develop dementia later in life. Those who also had high cholesterol and high blood pressure had six times the risk of dementia. Other studies have shown that high intake of saturated fat and cholesterol clogs the arteries and is associated with higher risk for Alzheimer's disease. However, HDL (or "good") cholesterol may help protect brain cells. You may reduce your risk of heart disease and stroke, and protect your brain cells by eating certain foods:

Dark-skinned fruits and vegetables which have the highest levels of naturally occurring antioxidant levels. These include: spinach, kale, Brussels sprouts, broccoli, beets, red bell pepper, eggplant, blueberries, blackberries, red grapes, raspberries, strawberries and cherries.
Cold-water fish that contain beneficial omega-3 fatty acids. These include halibut, salmon, trout and tuna.
Nuts, including almonds, pecans and walnuts all of which are good sources of vitamin E and antioxidants.

Physical activity has been shown to help Alzheimer's because it maintains good blood flow to the brain and encourages growth of new brain cells. Exercise is most effective when done regularly, and in combination with a brain-healthy diet, mental activity and social interaction. Aerobic exercise improves oxygen consumption, which benefits brain function and has been found to reduce brain cell loss in elderly individuals.

CES Fitness has partnerships with nutritionists and we can develop a combined fitness and nutrition plan to keep your body, heart, and brain healthy. November is National Alzheimer's Disease Awareness Month, to learn more go to: the Alzheimer's Association

Skin Health: You Are What You Eat by Kirsten Cecere

Use of the phrase "you are what you eat" dates back to the early 1800's; today, it's the notion that to be fit and healthy you need to eat good food. We're aware that the food we consume may prevent disease and illness as well as affect our body composition; however, we may not be aware of how much it affects the look and feel of our skin. Include these foods and beverages in your diet to improve the health of your skin:

1. Low-fat dairy products - The Vitamin A in low-fat dairy products is especially important for individuals suffering from diabetes or a thyroid condition; they can't convert beta-carotene to vitamin A (Beta-carotene is the form found in many foods we normally associate with vitamin A.)
2. Blackberries, blueberries, strawberries and plums - These fruits weighed in with the highest "total antioxidant capacity" of any food (Journal of Agricultural and Food Chemistry). Sun exposure damages skin cells and the DNA of those cells; antioxidants and other phytochemicals in these fruits can protect the cell and decrease the risk of damage.
3. Salmon, walnuts, canola oil, and flaxseed - contain fatty acids; key to skin health. Essential fatty acids are responsible for healthy cell membranes allowing nutrients and waste to get in and out of the cell. The cell membrane holds water in and the stronger the barrier is the better your cells will retain moisture, resulting in plumper, younger looking skin.
4. Healthy oils - keep skin lubricated and looking and feeling healthier overall. Look for oils labeled cold-press or expeller process; these oils retain nutrients that are good for both your skin and body.
5. Whole wheat bread, muffins, cereals; turkey, tuna, and Brazil nuts - Selenium is the mineral found in these foods. Sun-damaged skin may suffer less damage if selenium levels are high. Whole-grain products leave less room for "white" foods such as white flour items, sugar and white rice which affect insulin levels and cause inflammation that is linked to skin breakouts.
6. Green tea - A study in the Archives of Dermatology shows green tea - consumed orally or applied to the skin - reduces the risk of damage from the sun and skin cancer, and its anti-inflammatory properties are beneficial to overall skin health.
7. Water - hydrates your skin. Hard water (or water higher in minerals) is better than soft water; softeners de-mineralize drinking water and may reduce some helpful effects. Water helps cells move nutrients in and toxins out. When properly hydrated we sweat more efficiently, keeping skin clean, bright and clear.

Start small by incorporating one or two of these items into your daily diet and build from there. Finally, make sure that your skin-health practices also include using sunscreen daily, getting at least seven hours of sleep each night, and exercising, which increases your body's production of collagen and will keep your skin looking young. Follow these healthy skin habits and you should find your 300 million skin cells glowing and more vibrant than ever!

November is National Healthy Skin Month, to learn more go to the American Academy of Dermatology

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