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6 keys to complete wellness

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1. A balanced diet
A healthy lifestyle starts with smart dietary choices. Privilege fruits and vegetables for their high content of vitamins and minerals. You should also make room for whole grains, which are packed with heart-friendly fiber and omega-3 fatty acids. Aim to reduce your consumption of salt, trans fats, refined sugars and fried foods. In addition, it’s a good idea to regularly substitute meat with legumes, eggs and plant-based proteins such as tofu. Don’t forget that balance is key, however. Allow yourself a treat from time to time, otherwise you may become frustrated and be less likely to stick to a healthy diet.

2. An active lifestyle
Regular physical activity improves coordination, balance, cardiovascular health and self-esteem. In addition, it strengthens bones, decreases stress, helps you manage your weight and reduces your risk of developing heart disease and certain cancers. The World Health Organization recommends a minimum of 150 minutes of physical activity per week for people aged 18 to 64. If you’re not sure how to meet this objective, try taking the stairs instead of the elevator and privilege active transportation, such as biking and walking, whenever possible. If you struggle to keep yourself motivated, join a gym with a friend and work out together.

3. A restful sleep
Generally speaking, adults need between seven and nine hours of sleep per night to feel energized and maintain their physical and mental health. To help you sleep better, make sure you have a comfortable mattress and pillow and that your bedroom is dark, cool and well-ventilated. Avoid screens, stimulants and physical activity before bed and plan for at least two hours between supper and sleep. Finally, try to make your sleep schedule as regular as possible and, if you can manage it, try to stick to it all the time, weekends included.

4. Optimal hydration
Being sufficiently hydrated is essential to ensure your body functions properly. Recommendations about how much water you need to drink a day vary and the amount required by an individual depends on many factors, including height, weight and lifestyle. One thing to keep in mind is that foods like soup and fresh fruits and veggies all count towards your daily water intake. However, try to privilege water over sugary drinks and juices, as it’s free of calories, helps regulate body temperature and aids in intestinal transit by facilitating the decomposition of food.


5. A supportive social network
Social activities are beneficial to both your physical and mental health. According to various studies, social interactions help reduce feelings of anxiety, mitigate symptoms of depression and decrease blood pressure and inflammation. Some studies also suggest that, in certain cases, a healthy social life can help reinforce positive habits like eating well and sticking to an exercise program. Finally, a strong and caring social network offers support in difficult times. If yours is sparse, try joining classes or volunteering. These activities offer great opportunities to meet new people and develop your interests.

6. Mental well-being
Preserving your mental health is crucial to maintaining your overall health. First and foremost, try to develop healthy strategies for dealing with stress, starting with reserving time for yourself in your schedule. Mediating, listening to music, going on nature hikes, reading, performing breathing exercises and getting massages are all great ways to relax. Part of adopting a healthy lifestyle involves devoting time to the activities you enjoy. This will help you keep stress under control and sleep better. In turn, you’ll have the energy you need to prepare healthy meals, work out and keep up with your social life.

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Health

The four-second workout

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Short, intense workouts aren’t a new fitness trend — high-intensity interval training (HIIT) has been performed and studied for decades, while the Tabata Protocol, a form of HIIT that alternates 20 seconds of all-out work with 10 seconds of rest, was developed in Japan in 1996. And according to CNET, the workouts can be very effective, too, burning more calories in less time while still providing all the great health benefits of exercise, including lower blood pressure and body fat.

But one researcher at the University of Texas has found that even tiny bursts of activity — as short as four seconds — can be beneficial. Edward F. Coyle, Ph.D., a professor in the kinesiology and health education department at the University of Texas at Austin, found that four-second sprints performed five times per hour helped burn fat and lower blood triglycerides, according to Healthline.

Study participants were asked to sit for eight hours. Five times per hour, they performed four-second sprints on a specialized exercise bike, which added up to a little under three minutes of physical activity for the entire eight hours.

Coyle’s study supports a simple idea that researchers and physicians have promoted for decades: Too much sitting is bad for you. According to the Mayo Clinic, individuals who sit for eight hours a day with no physical activity face an elevated risk of dying similar to the risks posed by smoking or obesity.


For people who sit at desks all day, physicians and researchers have a clear message: Get up and move around every so often, whether that’s four-second bursts or a long walk or run after you clock out. Your heart and body will thank you.

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Health

October is National Liver Awareness Month

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Guard your liver: It’s big, but not very tough

It’s the largest organ you have. The liver is about the size of a football, but not nearly as tough. There’s another big difference: You can live without a football, but you’ll die without a liver.

Weighing three or more pounds and located behind your lower ribs on the right side, it’s the body’s refinery, says the American Liver Foundation. It filters out and disposes of harmful substances, and it converts nutrients into building blocks that the body can use.

The liver quietly goes about its many jobs with little attention from you. All it needs is your protection. Here are some ways to guard your liver.


* Don’t overwork it. Maintain a healthy weight. Being overweight and obese can increase your risk of fatty liver disease.

* Be careful with chemicals, including pesticides, aerosol cleaners, and paint sprays. Avoid inhaling chemicals or letting them come into contact with your skin. Skin absorbs chemicals.

* Prevent liver diseases hepatitis A, B, and C. They can be spread through contaminated tattoos and other needles and shared razors, toothbrushes, or nail clippers.

* Practice safe sex. Unprotected sex or sex with multiple partners increases the risk for hepatitis B and C.

* Get vaccinated for hepatitis A and B if you are at risk.

* Stay away from street drugs such as heroin and cocaine, which seriously damage the liver.

* Use alcohol responsibly. Too much too often can lead to cirrhosis of the liver, which causes irreversible scarring and can be fatal.

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Health

7 nutritious treats for Halloween

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Along with carving a pumpkin and wearing a costume, eating candy is an integral part of celebrating Halloween. However, it’s a good idea to consume sweets in moderation to avoid getting stomach aches and cavities. Additionally, you might want to consider stocking up on treats for October 31 that provides a bit of nutrition without ruining the spirit of Halloween.

Here are a few tasty choices:

1. Dark chocolate
2. Flavored popcorn
3. Nutrition bars
4. Oatmeal cookies
5. Dried fruit
6. Salted seeds
7. Chocolate-covered nuts

These treats are a good source of nutrients, minerals, and fiber, and they’re sure to delight your family members and neighborhood trick-or-treaters.



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Minimum age for prediabetes screening drops

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The United States Preventative Services Task Force (USPSTF) has updated its recommendations for when physicians should start to screen patients for diabetes and prediabetes. According to a statement published in the Journal of the American Medical Association, USPSTF now recommends that physicians start to screen overweight and obese patients at age 35 instead of the previous recommendation of 40.

According to Medical Economics, earlier screening can help delay or prevent diabetes in adults whose screenings indicate prediabetes. Lifestyle changes like diet modification and increased physical activity have been shown to be effective in reversing prediabetes.

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Health

Are your thumbs killing you?

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You might not think that you’re getting a workout when you flop down on the couch to text with a friend or scroll aimlessly through your social media accounts, but at least one part of your body might disagree.

“Texting thumb,” often formally diagnosed as de Quervain’s tenosynovitis, is a repetitive stress injury that results in inflammation in the tendons of your thumb, according to Houston Methodist.

When angry tendons rub in their narrow channel, the result is pain that begins at the base of the thumb, and in severe cases, can radiate up through the side of the wrist and to the lower arm. The pain usually occurs in the dominant hand.

The thumb is the most likely culprit, but other fingers aren’t safe from mobile device overuse — according to Healthline, “smartphone finger” might cause pain or stiffness at the base of the affected finger, clicking sounds when you move your pinky, stiff fingers in the morning and numbness at in your fingertips. Smartphone pinky or smartphone finger is often more common with larger devices, like our beloved iPads and Kindles.


If you’re experiencing texting thumb or smartphone finger, you can try a few things to see if the pain subsides.

* Take a break from your devices to see if your pain subsides.

* Hot and cold therapy can help. Try ice for inflammation or heat for stiffness.

* Over-the-counter pain relievers like Tylenol or Advil can relieve discomfort.

If your pain is especially persistent, you can try a splint or brace to keep those joints stable. But if the pain continues despite rest and remedies or if you experience recurring numbness, it’s time to call the doctor.

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Try resistance bands for strength

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Stronger, leaner, and healthier — according to the experts at the Mayo Clinic, regular strength training can provide all of those benefits. And if heading to the gym to hit the weights isn’t your speed, resistance bands and body weight exercises offer a portable, affordable option that you can do almost anywhere.

According to Harvard Medical School, resistance bands are a great addition to body weight exercises that can help you preserve and build lean muscle. Resistance band training can also help improve your balance, gait, and flexibility, and they’re user-friendly for even fitness novices, according to NBC News.
Resistance bands are available in various styles, including single lengths of stretchy elastic, closed loops, or rubber tubes with handles. You may want to invest in a few types of bands with varying levels of resistance — don’t worry, their compact size means that even several bands are easy to stow away.

Banded squat
Place a loop or mini-loop resistance band (a length tied in a circle also works) around your thighs just above your knees, and stand with your feet slightly more than hip-width apart. Slowly push your hips back into a seated position while bending your knees. When you reach a seated position and your knees are at a 90-degree angle, hold the position for a few seconds and then slowly move back into a standing position. Make sure to squeeze your glutes — these strong muscles provide the bulk of the power for this movement. Perform two to three sets of eight to 12 reps.

Banded lunge
With the band around your mid-to-lower thighs, just above your knees, take a big step forward and lower down until your back knee hovers just above the ground. Lift yourself back into a standing position by driving through the heel of your front leg. Perform two to three sets of eight to 12 reps on each side.


Banded chest punch
Loop the exercise band around your back and under your armpits. Hold an end or a handle in each hand by your shoulders. Slowly and deliberately, punch your right arm out on a slight diagonal in front of your body, before repeating with the other side. This counts as a single rep — perform two to three sets of eight to 12 reps.

Seated resistance band row
Sit on the floor with your legs straight in front of you, feet more than shoulder-width apart. Loop your resistance band (a band with handles is best for this exercise) and cross the handles in front of you to make an X shape. Pull the handles slowly and carefully into your ribs, making sure to sit up straight and let your back muscles do the work.

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King Cartoons

Front Royal
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Upcoming Events

Oct
23
Sat
11:00 am Fall Farm Days: History of Sky M... @ Sky Meadows State Park
Fall Farm Days: History of Sky M... @ Sky Meadows State Park
Oct 23 @ 11:00 am – 5:00 pm
Fall Farm Days: History of Sky Meadows @ Sky Meadows State Park
Historic Area.  During Fall Farm Days History Weekend, step back in time and see history come to life. Stroll through the Historic Area buildings, interact with our living historians and discover our links to historic[...]
11:00 am The Farmer’s Forge @ Sky Meadows State Park
The Farmer’s Forge @ Sky Meadows State Park
Oct 23 @ 11:00 am – 5:00 pm
The Farmer’s Forge @ Sky Meadows State Park
Blacksmith Shop in the Historic Area. The forge is fired up and the blacksmiths are hard at work in the Historic Area. Members of the Blacksmith Guild of the Potomac have set up shop and[...]
1:00 pm Paint Class for Kids Ages 8 and up @ Strokes of Creativity
Paint Class for Kids Ages 8 and up @ Strokes of Creativity
Oct 23 @ 1:00 pm – 2:30 pm
Paint Class for Kids Ages 8 and up @ Strokes of Creativity
This is a painting class for children 8 years old and up. Tickets: CLICK HERE Tickets are available through Square Up, or can be paid in person at Strokes of Creativity. Date: Saturday, October 23,[...]
Oct
24
Sun
11:00 am Fall Farm Days: History of Sky M... @ Sky Meadows State Park
Fall Farm Days: History of Sky M... @ Sky Meadows State Park
Oct 24 @ 11:00 am – 5:00 pm
Fall Farm Days: History of Sky Meadows @ Sky Meadows State Park
Historic Area.  During Fall Farm Days History Weekend, step back in time and see history come to life. Stroll through the Historic Area buildings, interact with our living historians and discover our links to historic[...]
11:00 am The Farmer’s Forge @ Sky Meadows State Park
The Farmer’s Forge @ Sky Meadows State Park
Oct 24 @ 11:00 am – 5:00 pm
The Farmer’s Forge @ Sky Meadows State Park
Blacksmith Shop in the Historic Area. The forge is fired up and the blacksmiths are hard at work in the Historic Area. Members of the Blacksmith Guild of the Potomac have set up shop and[...]
6:30 pm Benefit Concert for Front Royal ... @ Riverton Church
Benefit Concert for Front Royal ... @ Riverton Church
Oct 24 @ 6:30 pm – 8:00 pm
Benefit Concert for Front Royal Police @ Riverton Church
Riverton Church is hosting a benefit concert featuring the Mr. Ron Dye (director) and the Riverton Church Symphonic Wind Orchestra as well as Yesterday Swing Orchestra. Free Admission: Offering taken to benefit the Front Royal[...]
Oct
25
Mon
11:00 am Art Class for K-1st @ Strokes of Creativity
Art Class for K-1st @ Strokes of Creativity
Oct 25 @ 11:00 am – 12:00 pm
Art Class for K-1st @ Strokes of Creativity
This class is for Kindergarten and First Grade. Perfect for home schoolers. Recommended ages: Ages 5 and 6 Tickets: CLICK HERE Tickets are available through Square Up, or can be paid in person at Strokes[...]
1:00 pm Art Class for 2nd & 3rd @ Strokes of Creativity
Art Class for 2nd & 3rd @ Strokes of Creativity
Oct 25 @ 1:00 pm – 2:00 pm
Art Class for 2nd & 3rd @ Strokes of Creativity
This class is for Grades 2nd and 3rd. Perfect for home schoolers. Recommended ages: 7 and 8 years old Tickets: CLICK HERE Tickets are available through Square Up, or can be paid in person at[...]
Oct
28
Thu
10:00 am Senior Painting Class with Dottie @ Strokes of Creativity
Senior Painting Class with Dottie @ Strokes of Creativity
Oct 28 @ 10:00 am – 12:00 pm
Senior Painting Class with Dottie @ Strokes of Creativity
Senior Painting Class with Dottie at Strokes of Creativity. Tickets: CLICK HERE Cost: $80 for 6 weeks Dates: Thursdays – Oct 21, Oct 28, Nov 4, Nov 11, Nov 18, Dec 4 Time: 10 am[...]
1:00 pm Art Class for 4th & 5th @ Strokes of Creativity
Art Class for 4th & 5th @ Strokes of Creativity
Oct 28 @ 1:00 pm – 2:00 pm
Art Class for 4th & 5th @ Strokes of Creativity
This class is for Grades 4th and 5th. Perfect for home schoolers. Recommended ages: 9 and 10 years old Tickets: CLICK HERE Tickets are available through Square Up, or can be paid in person at[...]