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Reduce cancer risk and focus on wellness during COVID-19 with the new, updated American Cancer Society diet and physical activity guidelines



The American Cancer Society has updated its guideline for diet and physical activity for cancer prevention, with adjustments to reflect the most current evidence. The updated recommendations increase recommended levels of physical activity and have an increased emphasis on reducing the consumption of processed and red meat, sugar-sweetened beverages, processed foods, and alcohol. They also include evidenced-based strategies to reduce barriers to healthy eating and active living and to reduce alcohol consumption.

Published in CA: A Cancer Journal for Clinicians, the ACS’s flagship medical journal, “The guideline continues to reflect the current science that dietary patterns, not specific foods, are important to reduce the risk of cancer and improve overall health,” said Laura Makaroff, DO, American Cancer Society senior vice president, Prevention and Early Detection.  Here is a summary:

Physical Activity for Adults
Previous:  At least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity activity each week.

New:  150-300 minutes of moderate-intensity or 75-150 minutes of vigorous-intensity physical activity per week; achieving or exceeding upper limit of 300 minutes is optimal.

Previous:  Consume a healthy diet, with an emphasis on plant foods.

  • Choose foods and beverages in amounts that help achieve and maintain a healthy weight.
  • Limit consumption of processed meat and red meat.
  • Eat at least 2.5 cups of vegetables and fruits each day.
  • Choose whole grains instead of refined grain products.

New:  Follow a healthy eating pattern at all ages, including:

  • Foods high in nutrients in amounts that help achieve and maintain a healthy body weight
  • Variety of vegetables—dark green, red, and orange, fiber-rich legumes (beans, peas), and others
  • Fruits, especially whole fruits with a variety of colors
  • Whole grains.

Limit or do not include:

  • Red and processed meats
  • Sugar-sweetened beverages
  • Highly processed foods and refined grain products.

Previous: Limit consumption. Drink no more than 1 drink per day for women or 2 per day for men.

New:  It is best not to drink alcohol. People who choose to drink alcohol should limit their consumption to no more than 1 drink per day for women and 2 drinks per day for men.

Recommendation for Community Action
Previous:  Public, private, and community organizations should work collaboratively at national, state, and local levels to implement policy and environmental changes that:

  • Increase access to affordable, healthy foods in communities, worksites, and schools, and decrease access to and marketing of foods and beverages of low nutritional value, particularly to youth.
  • Provide safe, enjoyable, and accessible environments for physical activity in schools and worksites, and for transportation and recreation in communities.

New:  Public, private, and community organizations should work collaboratively at national, state, and local levels to develop, advocate for, and implement policy and environmental changes that increase access to affordable, nutritious foods; provide safe, enjoyable, and accessible opportunities for physical activity; and limit alcohol for all individuals.

“People eat whole foods –not nutrients—and  evidence continues to suggest that it is healthy dietary patterns that are associated with reduced risk for cancer, especially colorectal and breast cancer,” says Dr. Makaroff.

The full guideline:

Article: American Cancer Society Guideline for Diet and Physical Activity for Cancer Prevention; CA Cancer J Clin 2020 DOI 10.3322/caac.21591

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Four ways to stay healthy through the holidays



The holiday season is all about enjoying good times and great food in the company of loved ones. Unfortunately, your usual fitness routine and eating habits are likely to be interrupted. To stay healthy during this festive time, do these four things.

1. Manage dietary choices.
While you may be tempted to sample every dish in front of you, try avoiding overeating. Remember to chew slowly and keep portion sizes reasonable. In addition, be sure to opt for fresh fruits and vegetables, lean proteins, and whole grains as much as possible.

2. Avoid food guilt
It’s normal to indulge in desserts, cocktails, and savory snacks during the holidays. Don’t deny yourself the pleasure of enjoying the holiday foods and beverages you love.

3. Get up and move
The virtues of exercise for the mind and body can’t be overstated. Among other things, it boosts your mood, reduces your risk of disease, and helps with weight management. During the holidays, find fun ways to stay active, like walking, dancing, skiing, ice skating, etc.

4. Take a moment to relax
Remember to set aside time to recharge your batteries. The holidays can be exhausting, especially if you have to entertain guests. Fortunately, there are many simple ways to unwind, like taking a bath, reading a novel, and listening to music.

In addition, if you’re worried about your health, schedule an appointment with your doctor. For minor ailments and over-the-counter remedies, consult a pharmacist.

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10 ways to combat seasonal affective disorder



Many people go through short periods of time where they feel sad or not like their usual selves. Sometimes, these mood changes begin and end when the seasons change. People may start to feel “down” when the days get shorter in the fall and winter (also called “winter blues”) and begin to feel better in the spring, with longer daylight hours.

In some cases, these mood changes are more serious and can affect how a person feels, thinks, and handles daily activities. If you have noticed significant changes in your mood and behavior whenever the seasons change, you may be suffering from seasonal affective disorder (SAD), a type of depression.

In most cases, SAD symptoms start in the late fall or early winter and go away during the spring and summer; this is known as winter-pattern SAD or winter depression. Some people may experience depressive episodes during the spring and summer months; this is called summer-pattern SAD or summer depression and is less common.

1. Move your body
Countless studies demonstrate that regular physical activity can help combat seasonal affective disorder (SAD) and improve your mental health. Moving your body several times a week can also reduce stress and ease symptoms of depression. Join a group class or get a gym membership to improve your flexibility, strength, and cardiovascular capacity.

2. Stay entertained
A great way to counteract SAD symptoms and lift your spirits is to seek out fun diversions. Browse the entertainment offerings in your area and select performances that interest you. Choose dates that fit your schedule and bring along friends or family members. Surrounding yourself with good company and keeping busy are excellent ways to get through a long winter.

3. Redecorate a room
You may be able to reduce the symptoms of SAD by setting a manageable goal. This winter, consider revitalizing the decor in your bedroom or living room. On top of a fresh coat of paint, accessories like picture frames, vases, and mirrors can completely renew the look of your space. This type of project can help motivate you and provide a sense of satisfaction once completed.

4. Give yourself a new look
SAD causes feelings of despair and distress similar to those experienced during a breakup. Sometimes, refreshing your appearance can help you get out of a slump. Schedule an appointment at a salon to change your hairstyle. This may boost your self-esteem and make you smile.

5. Renew your wardrobe
SAD can impact your inclination to go out and do things. Regain your desire to leave the house by purchasing new outfits and fashionable accessories that will make you look and feel your best. You’ll likely find yourself looking for occasions to wear your new clothes.

6. Try light therapy
As the days become shorter and darker, your body produces less melatonin, a hormone that helps you sleep. Fortunately, light therapy can be used to treat SAD. Purchase a lamp that mimics sunlight and expose yourself to it every morning for a boost of energy.

7. Escape reality
Though taking a trip is a great way to get away from it all, venturing abroad can be expensive and difficult to fit into your schedule. However, reading and playing board games are fun and inexpensive ways to take your mind off things. Talk to an employee at your local bookshop or game store for recommendations.

8. Enjoy a good meal
To look and feel your best, you need an assortment of nutrients. Therefore, you should make sure you eat well-balanced meals that’ll give you the energy you require to get through the day. If you don’t want to cook, turn to local restaurants and food delivery services for healthy dishes that will satisfy your needs.

9. Clear your mind
Regular meditation or yoga practice can positively affect your body and mind. These activities may help combat stress, reduce feelings of depression and restore your energy. If you’ve never tried yoga or meditation, consider signing up for a class near you to clear your mind and improve your sense of well-being.

10. Make sleep a priority
Getting adequate rest allows your body and mind to recuperate so you can easily take on daily tasks. You can improve your sleep hygiene by adopting an evening routine and limiting your exposure to blue light from screens before bed. In addition, if your mattress or pillow is worn out or uncomfortable, consider investing in a replacement.

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Men’s razors: manual vs. electric



Given the vast selection of men’s razors available in stores, choosing one may not be easy. Whether you want to try a new model or your teenager needs to step up his shaving routine, here’s what you should know about manual and electric razors.

Blade models are the best option if you’re looking for a razor that’ll provide a high-precision shave. You must use them on damp skin and apply shaving cream to prevent skin irritation. The manual method allows you to shave hair close to your face, giving you extra-smooth skin. This option also allows you to space out your shaves more, as the hair will grow back slower than it would if you used an electric razor.

In addition, manual shaving is ideal for targeting awkward contours, and it’s a good choice if you want to shape a beard or sideburn.

An electric razor can be used on both dry and wet skin. Much faster to use than a manual razor, it reduces skin irritation and helps you avoid getting nicks and cuts. However, because it doesn’t provide as close a shave as a manual razor, you must make several passes over the same area of skin to achieve a satisfyingly close trim. Some waterproof models can be used in the shower.

Men’s razors are constantly evolving. To find the right one for you, be sure to compare features before selecting a model.

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What’s dysphagia?



Dysphagia is a health condition that affects many seniors. Here’s what you should know about it.

People with dysphagia have difficulty swallowing. This may lead to:

• Gagging
• Choking when trying to swallow
• Feeling like something is stuck in the throat
• Excessive salivation
• Pain

The symptoms of dysphagia can range from mild to severe and, in some cases, make swallowing virtually impossible. The inability to eat can also have significant implications, including unhealthy weight loss and malnutrition. Breathing problems may also arise.

Dysphagia can be caused by various health conditions such as Parkinson’s disease, amyotrophic lateral sclerosis (ALS), dementia, stroke, multiple sclerosis (MS), and lung or throat cancer. Difficulty swallowing may also occur temporarily in people who suffer from pharyngitis.

There are products available that can make mealtimes safer for people with dysphagia. In particular, some companies offer foods that are a suitable consistency for easy swallowing. Plus, specialized glasses, spoons, and straws can be purchased to assist with swallowing.

Various exercises and medications may also be prescribed to treat dysphagia.

If you’re having trouble swallowing, consult your doctor to identify the cause of the problem and find a solution.

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How to overcome fall fatigue



Do you experience an annual drop in energy when autumn rolls around? If you’re wondering why you tend to feel tired at this time of year and want to fight it, here are a few things you should know.

Possible causes
Different people have varying reactions to the change in seasons. You may experience fall fatigue due to the following:

• Seasonal affective disorder (SAD). This condition is classified as a subset of depression. It can lead to mental health issues that may affect your ability to get out of bed.

• Reduction in sunlight. The number of daylight hours diminishes in the fall, which may reduce your intake of vitamin D. This shift can impact your body’s circadian rhythms and trigger increased melatonin production, causing fatigue and disrupting your sleep cycle.

• Daylight saving time. The body must recalibrate to the shifting of the clocks, which requires a period of adaptation for most people.

Potential solutions
Regular physical activity can help counter fall fatigue. Here are a couple of other strategies to explore:

• Light therapy. When exposure to the sun isn’t possible, such as when you’re at work, use a lamp designed to treat SAD to reduce daytime sleepiness.

• Sleep hygiene. Avoid caffeine and alcohol in the evenings. Find ways to signal to your body that it’s time to go to sleep, such as dimming the brightness on your screens or taking a moment to relax.

If you often wake up feeling exhausted, you may have a more serious health problem. In this case, be sure to make an appointment with your doctor.

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What is endometriosis?



During a standard menstrual cycle, hormones help the endometrium, a membrane in the uterus, thicken in preparation for pregnancy. If no fertilization occurs, a portion of this mucus is eliminated through menstruation. In about five to 10 percent of women, however, this process becomes complicated by a disorder known as endometriosis.

Endometriosis occurs when endometrial tissue develops outside the uterus rather than inside. It attaches to the abdominal walls and nearby organs like the ovaries, fallopian tubes, and bladder. If it’s located outside the uterus, endometrial tissue cannot be expelled through the vagina and becomes trapped within the body.

Indications of endometriosis vary significantly among women, and some don’t experience any symptoms at all. Fertility problems occur in about 40 percent of affected women. Severe menstrual cramps, abdominal pain, nausea, and painful intercourse are common signs of this disorder.

Treatment of endometriosis may involve a combination of drugs and surgery. Medication counteracts pain and restores hormone levels in many cases. However, surgical intervention may be needed to relieve pain and completely lessen the adhesions’ extent. Lifestyle changes, such as an alteration in diet or physical activity, may also mitigate symptoms.

If you have painful periods, be sure to talk to your doctor.

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Aders Insurance Agency, Inc (State Farm)

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Blue Ridge Arts Council

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Front Royal Women's Resource Center

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Rotary Club of Warren County

Royal Blends Nutrition

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3:00 pm “Can’t Feel At Home” @ Court Square Theater
“Can’t Feel At Home” @ Court Square Theater
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"Can't Feel At Home" @ Court Square Theater
“Can’t Feel At Home” an original play by Dr John T Glick. The story of families displaced from the Blue Ridge Mountains in the 1930’s to allow for the construction of Shenandoah National Park and[...]
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Christmas Tree Sales @ Royal Plaza Shopping Center
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Christmas Tree Sales @ Royal Plaza Shopping Center
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Front Royal Wednesday Night Bingo @ Front Royal Volunteer Fire Deptartment
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Front Royal Wednesday Night Bingo @ Front Royal Volunteer Fire Deptartment
Bingo to support the American Cancer Society mission, organized by Relay For Life of Front Royal. Every Wednesday evening Early Bird Bingo at 6:30 p.m. Regular Bingo from 7-9:30 p.m. Food and refreshments available More[...]
10:00 am 10th Virginia Infantry Encampment @ Sky Meadows State Park
10th Virginia Infantry Encampment @ Sky Meadows State Park
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10th Virginia Infantry Encampment @ Sky Meadows State Park
Historic Area Journey back in time and immerse yourself in the sights, sounds and smells of a Civil War Encampment during the holidays. Interact with the 10th VA Infantry, also known as the Valley Guards,[...]
4:00 pm Paint Night @ Living Water Christian Church
Paint Night @ Living Water Christian Church
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Paint Night @ Living Water Christian Church
The Living Water Christian Church is hosting a paint night on December 10, 2022, from 4pm-6:30pm. The cost is $40.00 per painting with award winning artist Kelly Walker. This is open to the public but[...]
6:30 pm Front Royal Wednesday Night Bingo @ Front Royal Volunteer Fire Deptartment
Front Royal Wednesday Night Bingo @ Front Royal Volunteer Fire Deptartment
Dec 14 @ 6:30 pm – 9:30 pm
Front Royal Wednesday Night Bingo @ Front Royal Volunteer Fire Deptartment
Bingo to support the American Cancer Society mission, organized by Relay For Life of Front Royal. Every Wednesday evening Early Bird Bingo at 6:30 p.m. Regular Bingo from 7-9:30 p.m. Food and refreshments available More[...]
6:30 pm Front Royal Wednesday Night Bingo @ Front Royal Volunteer Fire Deptartment
Front Royal Wednesday Night Bingo @ Front Royal Volunteer Fire Deptartment
Dec 21 @ 6:30 pm – 9:30 pm
Front Royal Wednesday Night Bingo @ Front Royal Volunteer Fire Deptartment
Bingo to support the American Cancer Society mission, organized by Relay For Life of Front Royal. Every Wednesday evening Early Bird Bingo at 6:30 p.m. Regular Bingo from 7-9:30 p.m. Food and refreshments available More[...]