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Category : Healthy Living

Healthy Living: Better Together | Opinions – The Capital Journal

They said it couldnt be done. No person in history had ever broken the two-hour mark for a marathon run. The closest anyone had ever come was short one minute and 39 seconds. So the question was still left in the air. Could the human body be trained to push that limit. The short answer is yes. How that happened takes a little longer to explain.

It officially started in 2016, but honestly Eliud Kipchoge had been dreaming of this for much

longer. Nike announced that they were going to train the first person to break the two- hour barrier in the marathon, a 26.2 mile race. Three runners were selected to train together in their fancy running shoes and specially-formulated hydration drink & diet on a closed course with perfect weather. It was a spectacular event, only so see Kipchoge miss the mark by 25 seconds.

Fast forward to October 12th of this year. Kipchoge was set to try again, but with several noticeable changes. He was the only runner attempting to break the barrier. The course was still closed with perfect weather, however there was a pace car in front that shot out a green laser to keep him on point with his speed and also show the best path to take. The other big difference? He had a team to run with. A total of 41 runners were prepared to run along with Kipchoge in an open V formation to act as a wind tunnel and also help with pace. These pacers were split into teams that would switch out in a beautiful piece of choreography every three miles. This kept them fresh, as they had the most important job of working together to help Kipchoge break the record. As a team they would train 124-140 miles per week. They would eat together, live together. They became a family along with the race directors and staff.

Because of the methods used for this project it will not go down as a world record, but it does prove that it is possible. The pacing alone is incredible. To break two-hours would mean running a 4:34 minute mile, for 26 miles with an average speed of 13.16 mph. Simply put thats cooking.

I am the happiest man in the world to be the first human to run under two hours, and I can tell people that no human is limited, Kipchoge said. I expect more people all over the world to run under two hours after today.

My biggest take away from all of this was the pacemakers. They were chosen to do one job, which was to ensure Kipchoge stayed motivated and on pace. They knew that while Eliud would receive a lot of the praise, they were part of the bigger picture of what this meant for other runners, even themselves worldwide.

The pacemakers did a great job they are among the best runners of all time, Kipchoge said. I thank them and appreciate them for accepting to do the job.

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The moral of the story? While running may look like an individual sport at first glance, its really the most amazing team sport, with strangers and friends encouraging each other along the way. Whenever I go to a race, by goal is not to win but to first have fun and finish, and secnd try to run a little faster than the last time.

When you are working out, know that you are never truly alone. While your results are geared towards you, there are many giving you a nod, even if it is silently from the person next to you on the treadmill or in a group exercise class. We are community. Thats why I always say we are better together, stronger together and in this together.

Aaron Fabel, B.A. in exercise science & wellness, is the CEO at the Oahe Family YMCA. He can be reached by email at

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Healthy Living: Better Together | Opinions - The Capital Journal

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Health briefs 11-11-19 | Healthy Living – Uniontown Herald Standard


n Medicares annual open enrollment period runs now through Dec. 7. The APPRISE Program can help answer questions. Those interested in having a free, confidential plan comparison done can contact a local Area Agency On Agings APPRISE Program to meet with a certified Medicare counselor to discuss needs. For a list of enrollment centers and their dates and times open for enrollment or contact information about local Area Agency on Aging offices, call Southwestern Pennsylvania Human Services, Inc. at 724-489-8080.


n Exercise classes, Tuesdays and Thursdays, Center in the Woods, 130 Woodland Court, Brownsville. Classes include chair dancing at 9:30 a.m. followed by healthy steps at 11 a.m. Information: 724-938-3554.

n Monongahela Valley Hospital will host an American Heart Association Heartsaver CPR/AED course from 4-8 p.m. Nov. 26 in the education conference center. Adult cardiopulmonary resuscitation (CPR/AED) classes are offered by Monongahela Valley Hospital. The fee for the class is $50 to cover the class and required materials. Registration: 724-258-1333 or

n Monongahela Valley Hospital will host American Heart Association Family and Friends CPR/AED 9-11 a.m. Nov. 26 in the Simulation Center. This course is designed for the layperson that has little or no medical training, and is taught by a certified instructor. This course is for people who do not need a certification card for a job. Content includes an orientation to CPR for adult, child, infants, choking and use of an Automated External Defibrillator (AED). Cost of this course is $35 to cover the cost of the book, which includes a class participation card. Registration: 724-258-1333 or

n Monongahela Valley Hospital will host the program Managing your Diabetes from 9-11 a.m. Nov. 12 and 19 and 6-8 p.m. Nov. 13 and 20 in the education conference center. This education program is designed to help you with diabetes self-management. You will learn, What is diabetes? Other topics include the importance of controlling your blood sugars, diabetes medications, lifestyle changes, meal planning and methods to reduce your risk of complications. The program is three consecutive Tuesdays. Registration is required at least one week prior to the start date of class by calling 724-258-1483.

n As part of their Innovations in Medicine series, Monongahela Valley Hospital will offer a free talk on Irritable Bowel Syndrome at 6 p.m. Nov. 21 in the Anthony M. Lombardi Education Conference Center. Dr. Jungmin L. Lee, a physician with the Pittsburgh Gastroenterology Associates, will host the free talk titled The ABCs of IBS. Lee will discuss irritable bowel syndrome and various treatment options for the conditions. The session will include light refreshments and free parking. Registration: or call 724-258-1333.

Support groups

n Breaking Addiction, HEAL Group for Men. This small group meeting for men is designed to help those who have a desire to overcome addictions and find a new direction in life. All sessions give instruction for practical life skills through Biblical Principles found in Gods Word. Discussion and interaction are encouraged at each group meeting. They are scheduled at 7 p.m. the first, second and fourth Thursdays of the month at Eagle Ranch Ministries Inc., 1579 Pleasant Valley Road, Mount Pleasant. Registration: 724-542-7243.

n Breaking Addiction, HEAL Group for Women. This small group meeting for women is designed to help those who have a desire to overcome addictions and find a new direction in life. All sessions give instruction for practical life skills through Biblical Principles found in Gods Word. Discussion and interaction are encouraged at each group meeting. The meetings are scheduled for 7 p.m. every Tuesday at Eagle Ranch Ministries Inc., 1579 Pleasant Valley Road, Mount Pleasant. Registration: 724-244-5261 or 412-969-8520.

n Caregiver support group, 6:30-8:30 p.m., the fourth Wednesday of the month at Lafayette Manor. Classes meet in the new physical therapy department. Light refreshments are provided. Open for family and friends who have lost a loved one to cancer. Registration: or 877-771-1234.

n Uniontown Hospital will host a stroke support group at 6 p.m. Nov. 19, in Community Room 1 located in the Main Lobby of the hospital. Monthly meetings will include a guest speaker, blood pressure readings, medication review and any other information requested. This months meeting will focus on nutrition and light refreshments will be provided. Information: Andrea Lint, stroke programming coordinator, 724-430-5716 or

n Mon Valley Hospital will host a suicide bereavement support group 12:30 p.m. Nov. 25 in the education conference center. This support group is a four-month program that meets the second and fourth Mondays of each month and is led by a licensed psychologist and is free and open to all those touched by suicide. Required registration: 724-678-3601.

n Monongahela Valley Hospital will host an Alzheimers support group 6-8 p.m. Nov. 12 in the education conference center. This free support group meets once a month. It is designed to help the families, friends and caregivers of those suffering from Alzheimers disease or other forms of dementia. Discussion topics include the challenges of coping with this disorder as well as techniques for managing stress and methods of encouraging social engagement. Reservations: 724-258-1333.

n Monongahela Valley Hospital will host a prostate cancer support group from 6-7 p.m. Nov. 13 in the education conference center. All prostate cancer patients, families and caregivers are invited to attend this free support group. Information: 724-292-9404.

n Monongahela Valley Hospital will host a weight control and wellness support group at 6 p.m. Nov. 18 in the education conference center. The bariatric support group activities are designed to reinforce key principles of success and help participants learn concepts that are sometimes difficult to grasp after bariatric surgery. Professionals such as dietitians, psychologists and fitness instructors may be invited to speak. Other presenters may discuss topics such as grooming, dating and cooking. The sessions are designed to educate, inform and provide a well-rounded foundation of knowledge for long-term success. Registration: 724-258-1333.

n Grief support group, 6-8 p.m. first Tuesday of every month, at the St. John the Evangelist Church on West Crawford Avenue in Connellsville. The group is a collaborative effort for those facing grief due to the loss of a loved one from addiction. Information: 724-628-6840.

n Al-Anon Family Groups, 8 p.m. Wednesdays, Trinity Church parlor, Fayette and Morgantown streets, Uniontown. Please enter at the handicapped ramp entrance. A second is scheduled for 7:30 p.m. Fridays, Christian Church, Pittsburgh Street, Connellsville. These meetings are for anyone who has been affected by or is having problems from someone elses drinking. Information: or

n Survivors of Incest Anonymous group, 6:30-8 p.m. the first and third Mondays of the month, excluding holidays. This 12-step recovery program is meant for men and women aged 18 or older who were sexually abused by a trusted person as a child. The group meets at the Mount Macrina Retreat Center. A similar group, Healing Friends, is from 6:30-7:30 p.m., East Liberty Presbyterian Church in Pittsburgh, on the second and fourth Tuesdays of the month. Information:, or

n Missing Piece of My Heart support group, 6-8 p.m. the last Thursday of each month at the Crime Victims Center conference room in the Oliver Square Plaza. The group is for families who have lost a child to a violent crime. Information: 724-438-1470.

n Silver Generation Support Program, 10 a.m. to noon Wednesdays, East End United Community Center, Uniontown. The program is for ages 55 and older. Information: 724-437-1660.

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Health briefs 11-11-19 | Healthy Living - Uniontown Herald Standard

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‘Healthy Living’ event slated, and more health news items –

"HEALTHY LIVING": Lakeview Regional Medical Center and the Mandeville Lions Club are co-hosting a Healthy Living event in recognition of National Diabetes Awareness month. The event, to include a cooking demonstration and giveaway items, will take place 10 a.m.-1 p.m. Saturday at the Lion's Hall, 720 Lafitte St., Mandeville.

HOSPITAL SCORES A: St. Tammany Parish Hospital has again been awarded an A during Leapfrog Hospital Safety Grade review period, the eighth consecutive grading period in which STPH has earned the highest safety rating. The designation recognizes efforts to protect patients and deliver safe, high quality health care. The Leapfrog Group is a national nonprofit organization committed to improving health care quality and safety for consumers and purchasers.


BETTER BREATHERS CLUB: The Better Breathers Club, a program of the American Lung Association, meets from 1 p.m. to 2 p.m. on the second Thursday of each month in the Magnolia Room of Lakeview Regional Medical Center, 95 Judge Tanner Blvd., Covington. Meant for people with chronic obstructive pulmonary disease and their caregivers. Register atlakeviewregional.comor call (985) 867-3900.

CAREGIVERS WORKSHOP: The Council on Aging St. Tammany Parish caregiver support programs allow those caring for people with Alzheimer's, dementia or other age-related illnesses to share struggles and successes. Guided by gerontologist Matt Estrade. The free Caregiver Support and Education group meetings are at 6 p.m. Tuesdays at the Covington Senior Center, 19404 N. 10th St., and at the Slidell Senior Center, 610 Cousin St. For information, call (985) 892-0377.

CHILD SAFETY SEAT INSPECTIONS: The St. Tammany Parenting Center has appointments for free inspections of child safety seats. Call (985) 898-4435. Inspections are from 3 p.m. to 6 p.m. Tuesdays at the Louisiana State Police Troop L headquarters, 2600 N. Causeway Blvd., Mandeville. Walk-ins are accepted, but appointments are appreciated. For more, call (985) 893-6250 or email

GAMBLERS ANONYMOUS: GA meets several times a week throughout the New Orleans area. It is a gathering of men and women who share their experiences, strength and hope with one another to solve their common problem and help others to recover from a gambling problem.For more, call (855) 222-5542 or

LAMAZE COURSE: Register now for two-hour class sessions for four weeks on the natural interventions and benefits of modern-day Lamaze at 6:30 p.m. on Tuesdays through Nov.19 at Slidell Memorial Hospital's Founders Building, 1150 Robert Blvd. To register, call (985) 280-2657 or visit

LSVT LOUD FOR LIFE: A speech treatment for people with Parkinson's disease and other neurological conditions, this exercise class is for those who have completed the LSVT LOUD treatment protocol. A speech language pathologist will lead the classat 1 p.m. Wednesdays at Lakeview Regional Medical Center's Rehabilitation and Sports Medicine facility, 19055 Kane Lane, Covington. Cost is $10. For information, call (985) 867-4054.

HEALTH INSURANCE COUNSELING: The Council on Aging St. Tammany and the Louisiana Department of Insurance Senior Health Insurance Information Program will host a series of meetings in Covington and Slidell. Counselors are Medicare-certified and able to explain original Medicare, Medicare Supplement Insurance, Medicare Advantage plans and Medicare Part D. Meetings are from 9 a.m.-noon on the third Wednesday of each month at alternating COAST centers in Covington at 1940 N. 10th St. and in Slidell at 610 Cousin St. For more, call COAST at (985) 892-0377 or the state Senior Health Insurance Information Program at (800) 259-5300, or visit

NEW BABY SUPPORT GROUP: A support group for parents with babies from birth to 6 months meets from 11:15 a.m.-noon Thursdays at theSt. Tammany Parish Hospital Parenting Center, 1505 N. Florida St., Suite B, Covington. For information,

SAIL AND TAI CHI: Council on Aging St. Tammany is registering seniors 60 and older for free exercise classes at the Covington Active Aging Center, 19404 N. 10th St. Stay Active and Independent for Life is a strength, balance, endurance, flexibility and fitness class for older adults and will be offered at 8 a.m. and 9:15 a.m. Tuesdays and Thursdays. Tai Chi, according to wellness coordinator Nick Pichon, is a "Chinese practice that is moderate and nonstrenuous in nature, with classes at 12:30 p.m. and 3 p.m. Tuesdays and Thursdays. For information, call Pichon (985) 892-0377.

STROKE SURVIVORS AND CAREGIVERS: Lakeview Regional Medical Center holds a 5:30 p.m. class on the second Wednesday of each month to provide education and socialization for caregivers and survivors. The group meets at the Rehabilitation and Sports Medicine facility, 19055 Kane Lane, Covington.

YOGA FOR CANCER PATIENTS: Patricia Hart conducts free yoga classes for cancer patients, survivors and their caregivers from 5:30 -6:30 p.m. Mondays on the second floor of the Slidell Memorial Hospital Wellness Pavilion, 501 Robert Blvd., Slidell.Wear loose clothing; mats are available. Registration and a medical release are required. For more, call Hart at (985) 707-4961.

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'Healthy Living' event slated, and more health news items -

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3 Tips to Live a Healthier Lifestyle – Thrive Global

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How do I live a healthier lifestyle? is one of the most common questions Im asked as a physical therapist and movement coach. There is an infinite number of technical tips and interventions I can educate my clients on, but the reality is none of them matter until we first address the most basic levels of our health and beliefs surrounding our health first.

In my years of practice, Ive noted common patterns of thoughts and habits among individuals who lead overall healthy lifestyles and consistently meet their health goals. And on the other hand, sets of habits among those who continue to fall short of living the life they dream of living.

There are several layers to living a healthy lifestyle, and it doesnt help to focus on the more advanced layers until you have a solid base in place.Like any other skill in life, we need to master the basics before moving on to more advanced techniques. The base of healthy life choices addresses the lowest hanging fruit first. And this is where well start today.

I would like to note that living a healthy lifestyle is a journey, not a destination. It will involve revisiting all aspects of your health on a regular basis. The earlier you can adopt the habit of reflection and continuous learning the better.

At the root of all of your choices is your mindset. It becomes impossible to move forward in a meaningful way without doing some work to address your mindset before all else.

Having the wrong mindset in place is hands down the biggest detriment I observe to living a healthier lifestyle.It doesnt matter how much you change your diet or physical activity until you believe that you are a person who lives a healthy lifestyle.

Until you address this, youll just be an imposter to your mind. A great place to start is to look at the work of Carol Dweck, Ph.D. in her bookMindset: The New Psychology of Successto determine if you have a fixed or growth mindset when it comes to your health. Having a fixed mindset will keep you firmly rooted in place, while a growth mindset will allow you to continue to explore and develop your base of health knowledge and beliefs.

Another key component to making healthy choices is to surround yourself with the right influences.By being around those who are making the choices you want to see yourself making youve given yourself a support and accountability system.Research has found that those who surround themselves with people who have similar goals and interests are much more likely to succeed.

Finding your community can take some time and can happen in a variety of ways. Start by trying to find local people with similar interests. Check out local group classes and support groups until you find the right fit.

Another way to establish a sense of community is through online groups, podcasts, and audiobooks. Nothing quite compares to in-person interactions, but another way to spend time around the right voices is to seek out similar people online. There are infinite potentials in this day and age. Try finding topic-specific groups online to give you further recommendations, support, and resources. Seek out podcasts or audiobooks to both learn and keep yourself in the right mindset for success. These can be great motivators and everyday reminders.

Sleep forms the base of our health.You can start to focus on diet and exercise, but if you arent getting high-quality sleep at night these other choices wont make the same impact.Research continues to show the detriment lack of sleep can have on our health, highlighting the importance of consistent sleep to our health and wellness.

So give your sleep habits a thorough audit. Are you going to bed early enough or struggling to fall asleep? Waking up rested or instead find yourself hitting the snooze button for hours? Are you staying asleep throughout the night or waking up every few hours? Make observations and then come up with a plan to address your most pressing sleep issues. Youd be amazed at the difference this simple step can make!

The best part about the above suggestions is that none of them require an investment of anything other than your time. The most basic aspects of your health are accessible to you today, so how can you get started?

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3 Tips to Live a Healthier Lifestyle - Thrive Global

Recommendation and review posted by Alexandra Lee Anderson

Former MP and healthy living advocate dies – POST-COURIER

November 12, 2019

Former Anglimp-South Waghi MP Jamie Maxtone-Graham who has been advocating healthy lifestyle has died suddenly in Port Moresby.Maxtone-Graham, owner of Wellness Lodge in Boroko, where he advocates for healthy living, according to friends played his usual touch game and collapsed after the game last Sunday afternoon.He was rushed to the hospital but doctors could not revive him.Maxtone-Graham at one time was the Eda Ranu executive chairman under late Bill Skate before entering politics and getting elected as Member for Anglimp-South Waghi and at one point in time was health minister.Former Kavieng MP and friend Ben Micah posted his condolence on Facebook that he paid a visit to the family home at Wellness Lodge to pay his respect.I visited the family, relatives and supporters of the late Jamie Maxtone-Graham at the family home next to Wellness Lodge to express my grief and sadness at the untimely passing of my health guru, Mr Micah said.When we started on the warrior diet in 2009, he weighed 160kg and I weighed 135kg. I weighed 105kg as of this morning (yesterday).He was born in July, I was born in December.We both served our political apprenticeships under Paias Wingti since 1985. We both served in influential positions with prime ministers late Bill Skate and Sir Mekere Morauta from 1997 to 2002.

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Former MP and healthy living advocate dies - POST-COURIER

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Record-breaking flu vaccinations at Health Center – The Brown and White

Eight-hundred and ninety-six students have received flu vaccinations on campus this semester, which David Rubenstein, the executive director of the Health and Wellness Center, said is the most in the history of the university.

Rubenstein said the flu vaccination is one of the many initiatives of the Health and Wellness Centers pursuit to promote healthy living at Lehigh.

The Health and Wellness Center partners with several offices around campus to coordinate services and disseminate information across the campus. Some of these groups include Health Advancement and Prevention Services, Peer Health Advisors, Sexual Health Committee, the Pride Center and the Office of Gender Violence.

Olivia Anderson, 20, the president of Peer Health Advisors, said the groups work together to promote one anothers initiatives.

She said Peer Health Advisors directs students to the Health and Wellness Center in each of its presentations.

We do see (the Health and Wellness Center) as a very valuable resource for students that were lucky to have on campus, Anderson said.

In previous years, the Health and Wellness Center had seen a slow decline in the number of students vaccinated on campus.

Looking back, the ways of communicating to students have certainly changed over the years, Director of Nursing Kathleen Brehm said.

Coordinating a wide variety of on- and off-campus resources aided the Health and Wellness Centers success this year.

Organizations, such as the local Walgreens, are in partnership with Lehigh to promote healthy living. Walgreens began working with Lehigh by administering travel vaccines to students, and it helped in this years flu clinic.

At the end of the day, we all live in the same community, Rubenstein said.

In addition to promoting flu vaccinations, the Health and Wellness Center is active in promoting its STI (sexually transmitted infection) clinics and testing.

The STI testing that does exist at the (Health and Wellness Center) is very comprehensive, Anderson said. Theyre there to help you, they can explain it to you completely, and theyre so fast.

STI testing is offered on a daily basis at the Health and Wellness Center.

Karen Sicinski, a registered nurse at the Health and Wellness Center, said clinic events are supplemental to the testing and services regularly offered by the center.

The idea of the clinics is to have these events that highlight (services) and just give you another opportunity to visit the (Health and Wellness Center) for something else, she said.

Other important wellness activities, like womens health and nutrition counseling, occur regularly, but arent necessarily highlighted as heavily as events like the flu and STI clinics.

The Health and Wellness Center staff has made a conscious effort to not only spread word about the departments services, but also to implement current and important wellness activities.

Rubenstein said the Health and Wellness Center plans to implement a vaping cessation program, and a mindfulness program in the spring.

The research is very clear that mindfulness has so many health and wellness benefits, Rubenstein said.

The Health and Wellness Center also plans to revamp its website in an attempt to be more interactive with students to circulate health and wellness knowledge.

This past fall has been absolutely terrific in terms of the Health and Wellness Center really thinking much more broadly about health and well-being across our entire campus, Rubenstein said.

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Record-breaking flu vaccinations at Health Center - The Brown and White

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HEALTHY LIVING: Being diagnosed with lung cancer, as a never smoker – Q13 News Seattle

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SEATTLE -- November is Lung Cancer Awareness Month. Lung cancer is the leading cause of cancer deaths each year.

Alan Herr has never smoked a day in his life, so his lung cancer diagnosis came as a surprise, Really the story is oatmeal. "I mean you dont really want to know the answer.

Fall of 2012 was business as usual... "I would have oatmeal in the morning and one day I inhaled some oatmeal"

Some time had passed and he heard some rattling in his chest, So I assumed, 'oh its just the oatmeal talking,' right? I could see the x-ray and it looked very odd..."

Alan's symptoms became impossible to ignore though,Oh well its fear isnt it? I mean you dont really want to know the answer.

It was obvious the oatmeal was not the problem, so Alan finally went in for his MRI, I could see the x-ray and it looked very odd, and I thought well maybe thats pneumonia, I dont feel like I have pneumonia.

This time, his gut was right. It was not pneumonia, I have multiple tumors in both lungs. "You have to go forward.

Alan was diagnosed with metastatic lung cancer at just 43 years old.

It was just an acceptance kind of, you know I had a good cry, I was by myself when I heard the news and then move forward. You have to go forward.

He has never smoked a day in his life.

According to The American Cancer Society, the same goes for the other 20 percent of people who have avoided smoking and are still diagnosed with lung cancer, Its really common, people will say, why me? We love to ask that question. But, why not me? Thats another way of thinking of it. Im just like anybody else and why should I be excluded from getting cancer.

Alan turned to the Seattle Cancer Care Alliance for support and treatment.

I was on chemotherapy probably off and on for 4 years.

He began seeking clinical trials at SCCA. The first one in 2016 was unsuccessful, That didnt work for me because a lot of immunotherapy doesnt work for never smokers. "It is really important to live deliberately..."

But he isn't giving up... The second one, the one I am currently on been on for about a year and 4 months or so, and it has worked really well.

And he doesn't want anyone else diagnosed with cancer to give up either, Its a difficult disease, it still is, but I tell people that this is the best time in the world to have cancer... We wanna be done with cancer, like Im just gonna get cured. But maybe what we wanna do is learn to live with cancer, long enough so that something curative can come along.

Alan has turned his diagnosis into an opportunity of sorts, What am I going to do about it? How can I be hopeful and a blessing to people around me? It is really important to live deliberately, to have short forgiveness lists and love and care for people, you can do that even if youre sick, its amazing.

Alan says one of the most important pieces of his journey has been his relationship with his doctors. He urges anyone else with cancer to find a doctor they can trust.


HEALTHY LIVING: Being diagnosed with lung cancer, as a never smoker - Q13 News Seattle

Recommendation and review posted by Alexandra Lee Anderson

There Are Many Health Benefits To Getting A Good Night’s Sleep Here’s How To Get More Of It – Essence

Sleep: When we were children, we used to run from it, and now as adults, we wish we had more of it. A good nights sleep is not just something we all want its a necessity. Unbeknown to the Ill sleep when I die folks its essential for helping a person maintain optimal health and well-being. Research shows that poor sleep has immediate negative effects on your hormones, exercise performance and brain function. When it comes to their health, sleep is as vital as regular exercise and eating a balanced diet.

For adults, ideally youre looking to gain about 7-8 hours of sleep per night for optimal health benefits, says Lauren Olson, Sleep Coach, International Maternity & Parenting Institute.

Getting that recommended slumber time in each night will not only help your body reboot, but give ample time for muscle tissue to rebuild (so you dont feel sore the next morning) and memory consolidation to complete (so you dont feel groggy the next morning). Lack of sleep, on the other hand, can put you at risk for weight gain, lowered immunity, increased stress, the inability to make clear and quick decisions, and raise your risk for serious health problems like heart disease and diabetes.

Maintain a healthy lifestyle.

Yes, the way you live impacts the way you sleep. Limit spicy foods or those high in fiber or caffeine prior to bedtime, which can disrupt your deep sleep cycles from connecting, says Olson. Try to get in at least 30 minutes of exercise per day, even if you choose to take the stairs at work or take your dog for a longer walk in the evening. Complete all workouts at least 2-3 hours prior to bedtime to give your body a chance to cool off.

Shut down electronics before bed.

Natural light exposure has many benefits, including Vitamin D, but nighttime light exposure in turn can have very negative side effects. This is due to its impact on your circadian rhythm, tricking your brain into thinking it is still daytime. This reduces hormones like melatonin, which helps you relax and get deep sleep. Blue light that emits from our smart devices and televisions can trick the body into actually thinking its daytime, and disrupts our melatonin production, says Olson. Invest in some blue light glasses if you cant live without your favorite show, and turn on the night time functions on your devices, or put them away all together 30-60 minutes prior to the time you wish to be asleep.

Find a quality mattress, linen and pillow.

If you suffer from insomnia or ever spent the night tossing and turning, than you know that bed quality can affect your sleep. One study looked at the benefits of a new mattress for 28 days, revealing that it reduced back pain by 57%, shoulder pain by 60% and back stiffness by 59%. It also improved sleep quality by 60%. Look for a mattress first off that is non-toxic, and doesnt use any memory foams, says Olson. If you tend to run warm at night, look for a breathable mattress, like the Purple Mattress, that contains a grid-style base which neutralizes body heat and keeps you from waking up dripping in sweat. Also, if your partner tends to toss and turn, look for a mattress that neutralizes major movement, which will help you, finally, get those eight hours of sleep youve been needing.

With so many mattresses on the market, youre probably unsure what to choose. But quite honestly, the bed in a box trend is not only popular, but also offers many health benefits to their mattresses. For mattresses, consider the Purple Hybrid Premier, which has a unique top layer adapts to your body and stays cool for superior comfort, support, and overall better sleep. Caspers Wave mattress on the other hand has five layers of premium foam & targeted ergonomic support (specifically designed for you) so its also another good option.

The same thing goes with your bed linen. Opt for the Buffy comforter, which dubs itself as the most comfortable blanket on earth due to their silky natural eucalyptus fibers or even a weighted blanket. Meant to mold to your body like a warm hug, the pressure of a weighted blanket, such as the ones from Baloo Living, relaxes the nervous system and encourages serotonin production, so you can drift off into the best sleep ever. You also cant go wrong with accessories from Brooklyn Bedding or Nest bedding.

Optimize your bedroom environment.

Many people believe that the bedroom environment and its setup are key factors in getting a good nights sleep. These factors include temperature, noise, air quality external lights and furniture arrangement. To optimize your bedroom environment, try to minimize external noise, light and artificial lights from devices like alarm clocks. Make sure your bedroom is a quiet, relaxing, clean and enjoyable place. And if you tend to get dehydrated at night, keep some Essentia water by your bedside, because of the benefits of alkaline water.

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There Are Many Health Benefits To Getting A Good Night's Sleep Here's How To Get More Of It - Essence

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Healthy living: A gift to yourself and the next generation –

Americans of all ages and genders are increasingly struggling with heart failure and the underlying behaviors influencing the growth of the disease. On the heels of a research paper I recently referenced in one of my articlescomes arecentstudy published in JAMA Cardiology that describes a dramatic increase in the number of older people dying from heart disease.

While the study cites an increase in the aging population as a contributing factor, still other studies suggest that cardiovascular death rates are also rising among younger adults, due in part to widespread obesity and type 2 diabetes.

The common denominator? The need for more physical activity, a balanced plant-based diet, avoidance of smoking and heavy drinking, staying social and limiting stress.

Beyond these alarming statistics is the simple observation that the behavior of older Americans is being mimicked by the next generation and, as the numbers show, theyre beginning to pay the price. I'ma proponent of psychosocial models where motivation anchored in our emotional relationships sustains healthy behavior. And while these trends among middle age adults are disturbing, I see opportunity in the cries for a new approach to confront these lifestyle-induced conditions.

The opportunity is naturally imbedded in the inherently intergenerational nature of our most cherished loving relationships. Think about the classic motivators of older adults, particularly men. We want to dance at our daughters wedding, watch our grandchildren grow and, increasingly, pursue encore careers where we often collaborate with younger workers. Intergenerational relationships are built-into virtually all dimensions of our priorities.

This social proximity offers a tremendous opportunity to lead by example and contribute to a new culture of healthiness in the course of maintaining our own motivation to stay fit. As these loving relationships continually fuel our desire to stay healthy and enjoy the emotional benefits, they simultaneously send a message that can influence the next generation. We can show them the way.

What can a 50-plus person do to make their own installment in a new culture of health that stems these unwanted trends into future generations? Consider the following:

Lead by example. To have any credibility and influence with the people closest to you, youre going to have to lead a healthy lifestyle and become a role model. Beyond diet and exercise, you need to demonstrate that your lifestyle translates into a robust social agenda where youre engaged with the people you love, doing the things that mean the most to you. Show how the lifestyle connects to the end game, your social agenda. Demonstrating this link is critical as it represents the why for healthy living.

Be a coach, cheerleader and confidant. Relationships are complex and everyone is different, but the common denominator and the underlying support for health behavior is ones social safety net. To the extent feasible and appropriate, be that safety net for the people you love. Living healthy is tough these days for all and particularly middle- aged individuals who are juggling their job, the kids and life in general. One of the biggest challenges to a healthy lifestyle is simply finding the time to exercise. Identify your niche and be there for them.

Engage in the behaviors. The healthy-living men in my studies often exercise with their loved ones, and practice healthy dietary rituals with many of them. Again, everyone, especially when it comes to family, has a unique needs and interests. When you can, engage in healthy practices with your circle of family and friends. Whether exercise, diet or both, this is a team sport so cast a wide net for people who share your passion and belief in healthy behavior. By the way, sometimes you can pull in the grandchildren. Extending the intergenerational playbook to another level can be a real hoot.

Dont force it. If its one thing Ive learned as a parent its our children do not automatically share our interests. Just because we like something doesnt mean that they will, even when theyre adults. To have any hope of influencing decision-making the transmission process is as important as the behaviors themselves. Habits, routines and rituals have to seep into an individuals personal values in just the right way and at the right pace. Thats why leading by example is so important. Its effectiveness is the strong message without a forceful process. Take your time.

The increase in heart failure among both older and younger Americans in the context of prior reductions is concerning. The fact that were struggling to find an effective response is even more worrisome. The truth is that pills andmedicine can only go so far. The sustainable answer lies in our lifestyle. The key to our lifestyles, I believe, is right in front of us in the motivation to be found among the people we love and the passions we pursue. Yes, healthy living is a gift to ourselves, but perhaps even more so, one for the next generation.

Louis Bezich, senior vice president of strategic alliances at Cooper University Health Care, is author of "Crack The Code: 10 Proven Secrets that Motivate Healthy Behavior and Inspire Fulfillment in Men Over 50."

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Healthy living: A gift to yourself and the next generation -

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UCLA Health partners with Kareem Abdul-Jabbar on health and wellness – UCLA Newsroom

UCLA legend and NBA Hall of Famer Kareem Abdul-Jabbar is teaming up with UCLA Health for a wide variety of new health and wellness initiatives designed to improve health and prevent disease.

The partnership will be announced at the 2019 Leukemia and Lymphoma Societys Los Angeles Light the Night Walk, an event for which UCLA Health is the presenting sponsor.

The Los Angeles Laker superstar and UCLA Bruin basketball player is a survivor of chronic myeloid leukemia, or CML, which is a form of blood cancer. To honor his survivorship, Abdul-Jabbar has served as an ambassador and UCLA Health fundraising team captain at the annual event, which raises research funds to find cures for blood cancers.

While he will continue as team captain at this years event to be held on Nov. 9, beginning at 5:30 p.m. at Centerpiece Park at Century Plaza Tower in Century City Abdul-Jabbar said he is looking forward to expanding his affiliation with UCLA Heath.

UCLA has been an important part of my life for many decades, Abdul-Jabbar said. The UCLA community has supported me throughout my college basketball career, my long professional life with the L.A. Lakers, and in the past several years, as my health care team. Their commitment to me both as a player and a patient has had an immeasurable impact on my life. This new partnership will provide many opportunities to promote health and wellness and allow me give back to the community.

The partnership will include several initiatives, including a UCLA Colon Cancer Awareness Month promotion in March, a variety of community health events and patient education communications to promote healthy living. There will also be a focus on cardiovascular health, as Abdul-Jabbar was diagnosed with atherosclerosis and had quadruple coronary bypass surgery in 2015.

We are honored that Kareem is expanding his affiliation with UCLA Health, said Johnese Spisso, president of UCLA Health and CEO of the UCLA Hospital System.Hes a world-class leader joining forces with a world-class medical institution. Together, we will make a real difference in promoting health, preventing disease, and in inspiring healthier lifestyles.

As a presenting sponsor of this years Leukemia and Lymphoma Society Light the Night event, dozens of UCLA Health teams will walk alongside Abdul-Jabbar. Proceeds raised by UCLA teams and other participants will fund cancer research and support services for patients and their families.

Visit the UCLA Health Light the Night page to learn more.

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UCLA Health partners with Kareem Abdul-Jabbar on health and wellness - UCLA Newsroom

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