On November 19th, 2011, Carol Penfield M.S., NPc, Nurse Practitioner will be opening her private medical practice specializing in lifestyle medicine, which will be accepting most insurances. The office is located beneath the Chatham Health & Swim Club. Please feel free to call: 508-945-7761 for more information or to book an appointment.

Excercise #2: Extend arms out in front, pull elbows back (lifted at shoulder height) and squeeze shoulder blades together.

Excercise #3: Rotate the arms up and reach back. (like you are being held up at the bank).

Excercise #4: Slowly lower elbows down and back (toward your “back pockets”).
Repeat 10 times slowly.

As we all know, gardeners also tend to stoop and kneel for prolonged periods of time, which can lead to back and knee pain. Postural excercises coupled with joint saving techniques can be practiced to help you enjoy gardening for longer periods of time.

A 30 minute consultation with Carol Penfield is recommended for further instruction. She can guide you with correct technique and modifications for your specific needs to help you continue to enjoy gardening comfortably!

Interested in more information?

Feel free to contact the club directly at: 508-945-3555 or email us at:to book your 30 minute consultation appointment with Carol.

Carol Penfield RN, MS, NPc., is a nurse practitioner, personal trainer and program director at the Chatham Health and Swim Club. Her office phone number is 508-945-7761.

Falls may happen to anyone, but as people age the risk increases. One third of people over age 65 experience a fall each year. A fall can increase the incidence of disability, dependence, depression or inactivity due to fear. Impaired balance can significantly impact the frequency of falls. The body’s position in relation to its surroundings is established by feedback from the visual, musculo-skeletal and inner ear system. The brain processes the information and sends electrical and chemical signals to your organs and muscles. A feedback loop is created and provides the following:
1) Orientation: Example = I am sitting
2) Muscle control: Example = Stand and take a step
3) Direction: Example = Turn right
4) Balance: Stay vertical!
Balance can be affected by medical, mechanical or environmental influences.
Medical diagnoses that can alter balance include: inner ear conditions, diabetes, visual changes, circulatory disorders, neuropathy, Parkinson’s disease, multiple sclerosis, infection and others. Some medications such as, sleeping pills, blood pressure medications, or anti-psychotics can also contribute to balance disorders.
Environmental influences affecting balance include, wet surfaces, uneven walkways, poorly lit areas, loose rugs or unpredictable movements form pets. These can contribute to falls.
Regardless of the source of risk, there are ways to improve your balance at any age. Improving strength and flexibility in the legs and torso can greatly decrease fall risk. Practicing balance exercises such as standing on one foot, up on the toes, on a balance-board, or toe to heel walking can help. Functional exercises that incorporate pilates, yoga, tai-chi, fitness balls or movement in the water can all improve balance. It is important to meet with a health care provider to rule out any new or uncontrolled medical condition prior to starting a fitness program for balance. Addressing fall prevention and balance improvement with a specialized fitness regime can maintain a person’s independence and quality of life. Balance can improve with practice. John Glenn recovered from balance problems and returned to space at age 77!

Interested in learning more about improving your balance?
Come to a FREE lecture “Balance & Flexibility” at Chatham Health & Swim Club, October 21, 1-2pm. Call to reserve. 508-945-3555

There are some proven techniques that you can use to improve your memory. It is not necessary to purchase expensive computer games to stimulate your brain. Try some of the following;

Break up your routine.
Challenge yourself in new ways to increase the use of different brain pathways that you were not using before. For example, try eating with your non-dominant hand.

Pay attention.
You need to focus on something for more than eight seconds to effectively transfer it from short- to long-term memory. Minimize any distractions; turn off the TV or cell phone while you are learning.

Don’t stress out.
Stress, anger and anxiety can cause an increase in cortisol levels in the blood stream which can be damaging to the brain. Depression is often misidentified as a memory problem since one of the main symptoms of the condition is an inability to concentrate. While everyone’s brain is selective about which memories make it into long-term storage, people with depression seem only able to retain negative memories.

What is good for the heart is good for the brain.
Diabetes, smoking and elevated cholesterol levels can contribute to the constriction of arteries that deliver oxygen to the brain. Increasing “healthy” fats such as omega-3 fatty acids found in cold-water fish, salmon, walnuts and flaxseed may help.

Drink in moderation.
Alcohol abuse or over consumption has a negative effect on the cells of the brain. However, red wine or red grape juice contains a potentially beneficial flavanoid called Resveratrol. But the limit for benefit is only one glass daily for women or 2 glasses for men.

Practice your skills.
Create visualizations, use your other senses, develop name associations, write things down, organize your information and repeat, repeat, repeat. If you are a visual learner, check your glasses. If you are an auditory learner, listen closely.

Take your vitamins.
Vitamins B6, B12 and folic acid (folate) protect your nerve cells and assist in making red blood cells that carry oxygen to the brain. Eat your spinach, broccoli, strawberries, melons and legumes.

Get your ZZZZZZs.
Sleep is necessary for memory consolidation. Insomnia and other sleeping disorders such as sleep apnea can cause fatigue during the day and inability to concentrate.

Most importantly, move more.
The brain depends on the circulation of oxygen and nutrients from the blood stream. Regular exercise helps the heart pump blood to the brain more effectively as well as ward off plaque build up in the arteries. Studies show that people who are more physically active have better cognitive performance.

Memory is critical for all of us. Try to incorporate some fo the above techniques into your daily routine. Remember, don’t forget to exercise your brain!

If you want more assistance, Chatham Health Club has started an innovative program that combines “brain fitness” with physical fitness.

Carol Penfield M.S., Nurse Practitioner and owner of Chatham Health and Swim club. She can be reached at her office: 508-945-7761

Quality sleep is essential to your health and emotional well-being. Chronic sleep deprivation can contribute to health problems such as weight gain, high blood pressure, chronic pain, diabetes and a compromised immune system. It greatly influences your waking hours by increasing your risk for falls, accidents and decreased productivity.

Sleep is important. It provides both physical and mental benefits. Your metabolism slows down during sleep, damaged tissues and cells repair, and the immune system can more efficiently fight disease. A good night’s sleep improves concentration, memory and the processing of new information learned during the day. In contrast, sleep deprivation can cause irritability, decreased cognitive function and decreased physical well-being. Chronic sleep disorders can contribute to anxiety, chronic fatigue and depression. How do you know if you are getting enough sleep? You may not be if you experience any of the following,

• Feeling tired or sleepy during the day
• Difficulty falling asleep at night
• Difficulty staying asleep or waking frequently during the night
• Not feeling refreshed or rested when you wake up in the morning

Understanding the sleep cycle will help you realize that it is not just about sleep “quantity” but sleep “quality”. The average duration of sleep is 8 hours. Certain individuals require as little as 6 hours or as much as 10 hours. Restorative sleep is not just sleeping through the night but entering all stages of the sleep cycle. The sleep cycle consists of REM alternating with Non-REM sleep. REM sleep is when you are actively dreaming, processing emotions, retaining memories and relieving stress. The four stages of Non-REM sleep involve levels of deeper sleep. Blood flow decreases to the brain during these stages and redirects itself towards the muscles, restoring physical energy and immune function. If you are awakened during this stage you often feel groggy and do not adjust immediately. A normal sleep pattern would include 5-7 cycles of REM and Non-REM sleep each night.

Some of the more typical causes of sleep problems are the following:

• Poor sleep habits such as irregular sleep hours, or daytime napping.
• Medical conditions such as pain, frequent urination, and heartburn.
• Medications or consumption of alcohol.
• Wakefulness due to emotions caused by stress, anxiety, or depression.
• Sleep disorders such as sleep apnea or restless leg syndrome.
• Lack of exercise.

Over 80 percent of sleep disturbances can be treated without medication. Successful techniques include developing a consistent bedtime routine, avoiding caffeine after noontime, maintaining a warm and dark bedroom, and keeping the clock out of sight. A “white noise” machine that produces a constant background sound will help drown out a partner’s snoring, or other outside noise. Avoid alcohol, smoking and medications such as decongestants, since they affect the quality of the sleep cycle. Exercising earlier in the day can help muscles relax at night and burn off excess adrenalin.

There are a variety of sleep disorders and most can be managed effectively once they are correctly diagnosed. Two common types are sleep apnea and restless leg syndrome. Sleep apnea is a disorder of interrupted breathing while sleeping. During an episode the normal airflow is blocked and the lack of oxygen stimulates the brain to wake the person. Cycles of frequent subconscious awakenings leave a person sleepy, irritable and depressed during the day. Many suffer from morning headaches, or elevated blood pressure.

Restless leg syndrome is a condition described as an unpleasant prickly, crawling or tingling sensation in the legs and feet leading to an urge to move for relief. This disorder accounts for 30 percent of insomnia in people over age sixty. There are new therapies and medications that help these disorders and can greatly improve quality of life.

Learn what you can do to get the sleep you need for optimal health.

Come to a FREE lecture open to the public at Chatham Health and Swim Club on Thursday, April 8th, 11 – 12 noon. Learn more about sleep patterns, sleep apnea and treatment options.
Space is limited so call now to reserve! 508-945-3555.

The average American gains 10 pounds during the holiday season from Halloween to New Years. Fifty percent of an individual’s yearly weight gain occurs during this festive time. WHY? Social gatherings often include more food choices, larger portions and alcohol that weaken “willpower”. Healthy eating patterns become difficult to maintain. The people who gain the most weight during the holidays are those who abandon their exercise routines.

HOW TO GET THE WEIGHT OFF.
It is important to first focus your mind on trying to only lose the new weight gained. Dieters often get overwhelmed with an unrealistic long-term goal and therefore prematurely give up on a weight loss regime. Staying consistent and working on a 500-calorie deficit per day will lead to reducing your body fat by one pound per week. This can be achieved through eating 250 calories less and burning 250 calories through exercise daily.

Take the pressure off yourself. Fat does not disappear overnight. Making small changes such as eating one less donut per week can lead to a loss of 3 pounds in a year. Consider walking 8 minutes extra each day and in one year you will lose 4 pounds.

I KNOW WHAT TO DO BUT I JUST DON’T DO IT!
Trying to get your motivation back during the holiday season is another challenge. The following are a few tricks to try.

1) Minimize your choices.
Freeze or give away your leftovers. Consider periodically trying meal replacements such as a Slim Fast shake, nutrition bar, or Weight Watchers meal. With meal replacements, your portions are defined for you and temptation is minimized.

2) Tricks for overeaters used to “volume”.
People who are used to eating large portions can try increasing their vegetable intake. Fill yourself with low calorie vegetables, rather than other calorie dense foods. It has been shown in studies that successful dieters consume greater that 20 vegetable servings per week. Drinking a large glass of water before your meal can also trick your stomach into feeling full.

3) Train your body to be satisfied with smaller portions.
One technique is to try small frequent snacking. Snacking during the day may keep you from getting too hungry and eating more than necessary at the next meal. Fueling your body with small meals will help boost your metabolism. Eating a large volume of food at once, such as more that 1000 calories, will lead to storing the excess as fat. It is important to stay within your total daily calorie allowance when planning snacks. Most individuals will lose weight on an intake of 1500 calories per day.

4) Don’t stop exercising or you will not lose the weight!
Schedule time during your busy day to exercise above your usual activity. Walking is the most common form of exercise chosen. Walking will improve your health and fitness level but many are not exercising at the level it takes to lose weight. Consider trying interval exercises. Interval exercise groups have shown to lose fat at a higher rate than endurance exercise groups. Walking and other endurance exercises do effectively burn calories, but interval exercises have shown to not only burn calories but also boost your metabolism after the exercise regime.
Interval exercising involves alternating between high and low intensity exercises for a specific short length of time. For example, changing the speed of your activity, doing exercise stations or light weight lifting. The exercise to recovery ratio should be 2:1. For instance, if you walk up stairs for 30 seconds your rest portion would be twice as long or 60 seconds before repeating the activity. When doing interval exercises it is important to exercise at an intensity level that you feel is “somewhat hard” or 60-80% of your maximum heart rate.

5) Be accountable.
It is hard to lose weight on your own. Over 100 studies have indicated that people
who join groups or seek periodic professional consults for diet and exercise show the greatest weight loss success. Checking your weight only once a week is recommended.

6) Recognizing stress and depression.
Family and social issues often arise during the holidays. Many individuals overeat or binge-eat to relieve stress. Depression can potentially interfere with motivation to lose weight and it can be treated. Consider seeking professional help to assist in recognizing and possibly treating depression.

Losing weight during the holiday season becomes a “growing” challenge every year. Developing healthy eating patterns, routine exercise and making modest behavioral changes will lead to success. It is difficult to stay motivated and lose weight on your own. Do not give up on trying, your health depends on it!

If you are interested in learning more about losing weight, controlling overeating and fat burning circuit exercises, come to a free workshop on Saturday, January 2th, 10 –11 am, at the Chatham Health & Swim Club, 251 Crowell Rd., Chatham.
Call 508-945-3555 to reserve a seat.
If you are unable to attend, and are interested in a 6-week weight loss challenge starting Jan. 4th with Carol Penfield, Nurse Practitioner and Program Director, call her office at 508-945-7761.

HOW TO GET THE WEIGHT OFF.
It is important to first focus your mind on trying to only lose the new weight gained. Dieters often get overwhelmed with an unrealistic long-term goal and therefore prematurely give up on a weight loss regime. Staying consistent and working on a 500-calorie deficit per day will lead to reducing your body fat by one pound per week. This can be achieved through eating 250 calories less and burning 250 calories through exercise daily.
Take the pressure off yourself. Fat does not disappear overnight. Making small changes such as eating one less donut per week can lead to a loss of 3 pounds in a year. Consider walking 8 minutes extra each day and in one year you will lose 4 pounds.

I KNOW WHAT TO DO BUT I JUST DON’T DO IT!
Trying to get your motivation back during the holiday season is another challenge. The following are a few tricks to try.

1) Minimize your choices.
Freeze or give away your leftovers. Consider periodically trying meal replacements such as a Slim Fast shake, nutrition bar, or Weight Watchers meal. With meal replacements, your portions are defined for you and temptation is minimized.

2) Tricks for overeaters used to “volume”.
People who are used to eating large portions can try increasing their vegetable intake. Fill yourself with low calorie vegetables, rather than other calorie dense foods. It has been shown in studies that successful dieters consume greater that 20 vegetable servings per week. Drinking a large glass of water before your meal can also trick your stomach into feeling full.

3) Train your body to be satisfied with smaller portions.
One technique is to try small frequent snacking. Snacking during the day may keep you from getting too hungry and eating more than necessary at the next meal. Fueling your body with small meals will help boost your metabolism. Eating a large volume of food at once, such as more that 1000 calories, will lead to storing the excess as fat. It is important to stay within your total daily calorie allowance when planning snacks. Most individuals will lose weight on an intake of 1500 calories per day.

4) Don’t stop exercising or you will not lose the weight!
Schedule time during your busy day to exercise above your usual activity. Walking is the most common form of exercise chosen. Walking will improve your health and fitness level but many are not exercising at the level it takes to lose weight. Consider trying interval exercises. Interval exercise groups have shown to lose fat at a higher rate than endurance exercise groups. Walking and other endurance exercises do effectively burn calories, but interval exercises have shown to not only burn calories but also boost your metabolism after the exercise regime.
Interval exercising involves alternating between high and low intensity exercises for a specific short length of time. For example, changing the speed of your activity, doing exercise stations or light weight lifting. The exercise to recovery ratio should be 2:1. For instance, if you walk up stairs for 30 seconds your rest portion would be twice as long or 60 seconds before repeating the activity. When doing interval exercises it is important to exercise at an intensity level that you feel is “somewhat hard” or 60-80% of your maximum heart rate.

5) Be accountable.
It is hard to lose weight on your own. Over 100 studies have indicated that people
who join groups or seek periodic professional consults for diet and exercise show the greatest weight loss success. Checking your weight only once a week is recommended.

6) Recognizing stress and depression.
Family and social issues often arise during the holidays. Many individuals overeat or binge-eat to relieve stress. Depression can potentially interfere with motivation to lose weight and it can be treated. Consider seeking professional help to assist in recognizing and possibly treating depression.

Losing weight during the holiday season becomes a “growing” challenge every year. Developing healthy eating patterns, routine exercise and making modest behavioral changes will lead to success. It is difficult to stay motivated and lose weight on your own. Do not give up on trying, your health depends on it!

If you are interested in learning more about losing weight, controlling overeating and fat burning circuit exercises, come to a free workshop on Saturday, January 2th, 10 –11 am, at the Chatham Health & Swim Club, 251 Crowell Rd., Chatham.
Call 508-945-3555 to reserve a seat.
If you are unable to attend, and are interested in a 6-week weight loss challenge starting Jan. 4th with Carol Penfield, Nurse Practitioner and Program Director, call her office at 508-945-7761.