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Healthy brains need sleep: A message from Project WAHOO

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Your brain is “the boss” of your body. Many different parts of your brain work together so you can function. Sleep is vital for brain health!  This video is one of a series of four, aimed at the middle school age group. It is recommended that these kiddos get 8-11 hours of sleep each night. Watch this video to learn more about the importance of sleep. It’s not just great info for kids, it’s a great reminder for all ages. Please share this video with the special kids in your life!

The video series is brought to you by the Warren Coalition, Project WAHOO, and the Virginia Foundation of Healthy Youth. Project WAHOO (Working to Achieve Healthy Outcomes and Opportunities) is a coalition of agencies concerned with reducing childhood obesity lead by the Warren Coalition. WAHOO is made possible by a grant through the Virginia Foundation for Healthy Youth.

Members include: Warren Coalition, Warren Co Parks and Rec, Skyline and Warren County Middle Schools, Warren Memorial Hospital, Warren Co Backpack program, Hilda J Barbour, Amy and Morgan Sajeski.

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7 tips to prevent Computer Vision Syndrome

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Computer Vision Syndrome (CVS) is a condition caused by prolonged exposure to computer screens. It’s characterized by symptoms such as dry eyes, eyestrain, blurred vision, headaches and pain in your neck and shoulders. Here are seven tips that can help prevent or mitigate CVS symptoms.

1. Place your screen at arm’s length and 15 to 20 degrees below eye level. This will allow your head to maintain a natural position, reducing strain on your neck and shoulders.

2. Make sure light sources don’t cause glare on the screen.

3. Match your screen’s brightness to the ambient light to minimize stark contrasts that can increase eyestrain.

4. Blinking is your body’s way to keep your eyes moist and to clear away irritants. Studies show that staring at a screen makes us blink half as often as we normally do. If necessary, put a note on your screen to remind yourself to blink from time to time.

5. Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away from you for 20 seconds.

6. If you wear glasses, make sure they have an anti-reflective coating. You can also get glasses specifically designed to reduce eyestrain due to prolonged screen time.

7. Use eyedrops to keep your eyes moist.

CVS symptoms aren’t permanent, but they can sometimes be exacerbated by an undiagnosed vision problem.

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5 ways to remember to take your medication

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Do you find yourself forgetting to take your medication from time to time? These five tips will help you stay on top of your treatments.

1. Use a pill organizer. This accessory allows you to keep track of what pills you’ve taken and when. Plus, using a pill organizer makes it easier to track medication you only take a few times a week as opposed to daily. Ask your pharmacist for help choosing a model that works for you.

2. Mark a calendar. Prepare an agenda or calendar to track the medications you take every day. If you’re the type who goes out a lot, you can get a small one that’ll fit in your pocket.

3. Set an alarm. Use an alarm on your watch or cellphone to keep track of when you need to take each medication. Cellphones allow you to set multiple recurring alarms so you don’t need to remember to program them every day.

4. Use memory prompts. Store your medications in places where you’ll see them. This will make it easier to remember to take them. For example, you could put morning pills next to the coffee maker and leave your evening pills next to your toothbrush.

5. Download an app. Medisafe and Med Minder are among the many apps specifically designed to help you remember which pills to take and when.

Remembering to take your medications can be difficult but using one or more of the above strategies is bound to help.

A tough pill to swallow? Some tablets can be cut or crushed if you’re having trouble swallowing them. Talk to your pharmacist to know which of your medications can be taken this way.

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Preventing vaginitis

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Vaginitis is an inflammation of the vagina that can result in unusual discharge, itching and pain. It’s caused by a change in the normal balance of bacteria in the vagina, which can be due to bacterial or yeast infections, various irritants or trichomoniasis (a sexually transmitted parasitic infection).

It’s estimated that 75 percent of women will suffer from vaginitis at least once over the course of their lifetime. While the condition is usually easy to treat with over-the-counter medication, you can save yourself the inconvenience by following these prevention tips.

• Good hygiene is key, but avoid strong-scented and antibacterial soaps. Make sure to dry your outer genital area well, as excess moisture can cause fungal infections.

• Avoid products like vaginal douches, bubble baths, scented pads and tampons and deodorants. These can cause irritation and throw off the normal balance of bacteria in your vagina.

• Opt for white cotton underwear. Synthetic dyes and fibers can cause irritation.

• Don’t wear overly tight pants. Tight garments can increase moisture and yeast thrives in damp environments.

• Don’t wait too long to remove a wet swimsuit after using the pool.

• Avoid spreading fecal bacteria to your vagina by wiping from front to back after using the toilet.

In addition to the above, using latex condoms is a good way to prevent trichomoniasis and other sexually transmitted infections that can lead to vaginitis.

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How to get back into running

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Even the most avid runner takes a break now and then. However, it can be challenging to get back into the habit if you haven’t run for an extended period of time. Here’s how to hit your stride again, no matter how long it’s been.

Start slow
After a prolonged break, your body will become deconditioned. Be sure to start with slow, short runs and gradually work your way back up to your previous abilities.

Avoid injury

If you stopped running due to an injury, see a doctor or physical therapist to make sure you’re ready to start again. Even if you feel like pushing yourself, keep your runs slow for the first few weeks or so to prevent further injuries. Consider working with a trainer to make sure you have the right technique.

Cross train
Engaging in other types of exercise will increase your endurance and strength and make running easier. Swimming, cycling, lifting weights and yoga are all great ways to rebuild your muscles and get back into shape.

If you need help motivating yourself to keep running, consider joining a running group or signing up for a short race. Either or both of these things will encourage you to keep going.

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Rediscover rhubarb

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Rhubarb has a surprising number of health benefits. Here’s why you should grab some the next time you go grocery shopping, even if you’re not planning on baking a pie.

It’s rich in antioxidants
Cooked rhubarb is packed with antioxidants. In fact, it has many of the same beneficial compounds as kale does. Its red color is caused by the presence of lycopene and anthocyanin, both of which can help prevent heart disease and some cancers.

It keeps your bones healthy

Vitamin K helps your bones grow and repair themselves and promotes faster blood clotting. A cup of rhubarb provides about 45 percent of the recommended daily intake of vitamin K and 10 per cent of the recommended daily intake of calcium for adults. Thanks to this, it can help prevent conditions like osteoporosis.

It keeps you regular
The high fiber content of rhubarb stalks can help reduce gas and bloating and make your bathroom trips a bit more comfortable. Another benefit of dietary fiber is that it can lower cholesterol levels, although a cup of rhubarb only provides nine per cent of your recommended daily intake.

As a bonus, rhubarb is mostly water, so it’s a good choice for calorie-counting diners.

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What is the paleo diet?

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The paleo diet dates back to a 1985 medical paper defending the idea that modern dietary habits are less healthy and less natural than those of our hunter-gatherer ancestors. However, the diet only became the full-on fad it is today after the book The Paleo Diet by Loren Cordain was published in 2002.

A paleo diet emphasizes foods that would have been available before the development of agriculture, such as lean meats, fish, nuts and vegetables. Anything relying on agriculture is eliminated from the diet. This includes dairy, cereals, legumes and sugary foods.

Proponents of the paleo diet tout that it improves intellectual and athletic performance and promotes weight loss. It’s also believed to help individuals gain muscle mass, reduce fatigue, stave off digestive irregularities and prevent conditions such as rheumatoid arthritis and heart disease.

Despite these claims, however, the health benefits of the diet haven’t been strongly established. Additionally, while eating more vegetables and cutting out processed foods and sugar is definitely a good idea, there are risks associated with the diet.

For starters, eliminating entire food groups can lead to nutritional deficiencies. More¬over, the diet is high in red meat. Heavy consumption of red meat has been associated with increased risks of digestive cancers, heart disease and stroke. In addition, while fish is a healthy source of protein, varieties like tuna and northern pike may contain high amounts of mercury, which is toxic.

In sum, while the paleo diet offers some benefits, following it also comes with a fair amount of risk. If you’re interested in changing your diet, be sure to consult with a health care professional to make sure it’s the right choice for you.

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Front Royal
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Upcoming Events

Aug
27
Tue
1:30 pm Botanicals in Watercolor I @ Art in the Valley
Botanicals in Watercolor I @ Art in the Valley
Aug 27 @ 1:30 pm – 4:00 pm
Botanicals in Watercolor I @ Art in the Valley
This four week course with the instructor, Elena Maza, will deal with the basic three-primary color palette, different pigments and how they interact, how to mix all colors from three primary colors, how to apply[...]
Aug
29
Thu
1:00 pm Substance Abuse and Recovery Summit @ Mountain Home Bed and Breakfast
Substance Abuse and Recovery Summit @ Mountain Home Bed and Breakfast
Aug 29 @ 1:00 pm – 3:00 pm
Substance Abuse and Recovery Summit @ Mountain Home Bed and Breakfast
The McShin Foundation and RSW (Rappahannock, Shenandoah, and Warren County) Regional Jail would like to invite you to our substance abuse and recovery summit to be held on August 29, 2019, in Front Royal, Virginia.[...]
Aug
31
Sat
1:00 pm DJ Skyhigh’s End of Summer Blast @ Warren County Fair
DJ Skyhigh’s End of Summer Blast @ Warren County Fair
Aug 31 @ 1:00 pm – 9:00 pm
DJ Skyhigh's End of Summer Blast @ Warren County Fair
Come join DJ Skyhigh for his end of summer blast. Lisa Bell will be hosting wine tastings (at an additional charge) of over 50 international wines. Wines may also be purchased by the bottle to[...]
Sep
3
Tue
1:30 pm Watercolor Landscapes @ Art in the Valley
Watercolor Landscapes @ Art in the Valley
Sep 3 @ 1:30 pm – 4:30 pm
Watercolor Landscapes @ Art in the Valley
This four week course with instructor Elena Maza will focus on learning basic skills to create watercolor landscape paintings: basic composition and use of color and value to create a sense of depth and distance.[...]
Sep
4
Wed
1:30 pm Botanical Drawing @ Art in the Valley
Botanical Drawing @ Art in the Valley
Sep 4 @ 1:30 pm – 4:30 pm
Botanical Drawing @ Art in the Valley
Learn and practice the art of botanical drawing in pencil with local artist and instructor Elena Maza. This four session course will focus on learning basic drawing skills as applied to botanicals: basic line drawings[...]
Sep
7
Sat
10:00 am SHS Marching Band Mattress Fundr... @ Skyline High School
SHS Marching Band Mattress Fundr... @ Skyline High School
Sep 7 @ 10:00 am – 5:00 pm
SHS Marching Band Mattress Fundraiser @ Skyline High School
Skyline High School Marching Band is having a mattress sale fundraiser on Saturday, September 7, 2019, from 10 a.m. to 5 p.m. at Skyline High School (151 Skyline Vista Drive, Front Royal, Virginia). There will[...]
12:00 pm 2019 NFL Kick Off Party @ Sly Fox Golf Club
2019 NFL Kick Off Party @ Sly Fox Golf Club
Sep 7 @ 12:00 pm – 8:00 pm
2019 NFL Kick Off Party @ Sly Fox Golf Club
Golf – “Captains Choice Format” 12pm Shotgun “Tail Gate” Food and Drinks – 5pm to 8pm Golf + Food & Drinks $45 Tail Gate Food & Drinks Only $15
1:00 pm Strokes of Creativity: 1-year ce... @ Strokes of Creativity
Strokes of Creativity: 1-year ce... @ Strokes of Creativity
Sep 7 @ 1:00 pm – 6:00 pm
Strokes of Creativity: 1-year celebration @ Strokes of Creativity
Join us for our 1-year celebration on Sept. 7 from 1-6 pm. We will have demos, and Artist meet and greets. Unique and one of kind items, face painting, crafts and Chase from Paw Patrol will[...]
6:00 pm FRUMC Celebrates Homecoming @ Front Royal United Methodist Church
FRUMC Celebrates Homecoming @ Front Royal United Methodist Church
Sep 7 @ 6:00 pm – 8:00 pm
FRUMC Celebrates Homecoming @ Front Royal United Methodist Church
In tandem with the 110th anniversary of the church building, the Front Royal United Methodist Church will host Homecoming ceremonies on Saturday and Sunday, September 7th and 8th. Five previous pastors have agreed to return[...]
Sep
10
Tue
1:30 pm Watercolor Landscapes @ Art in the Valley
Watercolor Landscapes @ Art in the Valley
Sep 10 @ 1:30 pm – 4:30 pm
Watercolor Landscapes @ Art in the Valley
This four week course with instructor Elena Maza will focus on learning basic skills to create watercolor landscape paintings: basic composition and use of color and value to create a sense of depth and distance.[...]