MemberNewsletterFall2017

WE’LL TAKE YOU THERE | Fall 2017

FEATURES UNC Wellness News

Exercise Tracking EMPLOYEE

ActiveLinxx will track your sets, reps, of the quarter
weight and trends over time, and all
those other minor details.

Exercise
and Blood Pressure

Physical activity makes the heart
stronger so it can move more blood with
less effort

Memory Loss Colleen Foster is our Employee of the Quarter for UNC Well-
and Exercise ness Centers Northwest Cary! Collen is a great co-worker who is
always available to help her teammates by sharing her knowledge,
Exercise changes the brain in ways that information, and experience. Her positive attitude, friendly personal-
protect memory and thinking skills. ity, gregarious behaviour make her an asset to any team she joins.
Find her in the group fitness studio teaching some challenging
8 Secondary classes, on the fitness floor eager and willing to help new members
Prevention find their way around the facility or helping kids have fun during their
summer camp experience. Multi-talented she is and we are very
Cardiac Rehab is a secondary prevention lucky to have her on our team!
program for those who have suffered a
heart attack, undergone heart surgery, Greg Garus is our Employee of the Quarter for Meadowmont!
or developed congestive heart failure. Greg has been at UNC Wellness Center for 10 years, moving from
California to join our team! Greg is certified with the National Acad-
emy of Sports Medicine as a Certified Personal Trainer. He also
has two NASM advanced certifications as a Corrective Exercise
Specialist and a Performance Enhancement Specialist. In addition
to personal training Greg also does gait analysis for runners, and
golf specific training. Greg teaches the HEAT class on Mondays and
Wednesdays at 11 AM and his participants rave about him. Training
clients know that Greg will focus on getting them moving correctly,
build a solid foundation of stability and mobility before ramping up
workouts, so they reap the maximum benefit and reduce their risk of
injury. In his spare time, Greg is hanging out with his wife and 3 kids,
brewing his own beer and playing guitar.

2 wellness minutes|Fall 2017

ETxrearcckiisneg
By Dustin Buttars, Fitness Director

How much weight did I lift last time? Did I do 12 or 15 reps?
How long did I use the Stair Climber on Monday? Are these
questions you ask yourself regularly during your visits to
the wellness center? We all forget things on occasion. If
you find yourself forgetting regularly or you just flat out don’t
want to remember, then creating strategies to help or bet-
ter yet, not have to remember will allow us to use our brain
for better things like how to exact revenge on your trainer.
When it comes to tracking exercise, there are many tools
to help such as FitBits, Garmins, Smartphone apps, etc…
but there is another, even better option connected directly
to our facilities: ActiveLinxx. ActiveLinxx will track your sets,
reps, weight and trends over time, and all those other minor
details.

As we age our brains shrink due to loss of cells and a reduc-
tion in white matter. One of the most affected areas of the
brain is memory. Memory loss begins in early adulthood and
will continue throughout the life span. Many theories exist
about why this occurs including cellular dysfunction, hor-
mone disruption and decrease in the ability of anti-oxidants
to perform their task of reactive oxygen species (free radi-
cals) control. Ironically, the activity you are trying to remem-
ber the details of (exercise), fights this decline in cognitive
impairment and memory loss. Exercise can improve execu-
tive function, slow the loss of white matter, aid in control of
‘free radicals’ and increase the ability to ‘remember’ things.
Exercise helps the brain form new neural pathways and
may increase the size of the hippocampus, the area of the
brain responsible for verbal memory and learning. Even
short bouts of exercise cause the brain to release serotonin,
dopamine and norepinephrine which all work to facilitate
stronger and more lasting neural connections aiding memo-
ry. Exercise also helps to reduce inflammation by speeding
up the removal process of plaques and lesions responsible
for degeneration of white matter. When is the best time to
exercise? Whenever you have time, but when specifically re-
lating it to learning new information, four hours after learning
the new material has been shown in studies to be the sweet
spot.

So jump up, get an ActiveLinxx ID to track all the details of

your workout, and build that brain. To get an ID head to the

fitness desk at either location where our amazing Fitness

Team can help you get set up. We have enough to think

about whey let the details of your routine take up space. Be-

sides learning a new task can help stave off neurodegenera-

tive diseases such as Alzheimers and Dementia. Now if only 3

I could remember where the fitness desk is?

Exercise and
Blood Pressure

By Kathy DeBlasio, Lifestyle Enhancement Director
American College of Sports Medicine (ACSM) recommends
that adults with hypertension perform at least 30 minutes of
moderate-intensity physical activity on most, if not all, days of
the week

4 wellness minutes|Fall 2017

If you have high blood pressure (hypertension), your American College of Sports Medicine (ACSM) recom-
doctor may have recommended that you exercise. Is mends that adults with hypertension perform at least
it safe? How much is enough? Or too much? 30 minutes of moderate-intensity physical activity
on most, if not all, days of the week. American Heart
Blood pressure (BP) varies with many factors, includ- Association agrees: looking for individuals to accu-
ing stress, body weight, caffeine, activity, genetics mulate 2.5 hours/week of moderate-intensity physical
and diet. Most of these are lifestyle factors and can activity (i.e., brisk walking) and if you need to lower
be easily modified. Let’s focus on exercise. your blood pressure, aim for 40 minutes 3-4x/week,
including flexibility and stretching exercises. AHA also
Mayo Clinic notes that physical activity makes the recommends muscle-strengthening at least 2x/week.
heart stronger so it can move more blood with less
effort. And since a strong heart works less to pump, Physician evaluation and clearance are necessary
the force on arteries decreases, therefore lowering prior to starting an exercise program for those with
blood pressure. Becoming more active can lower severe or uncontrolled blood pressure. High-risk pa-
blood pressure just as well as some BP medica- tients (such as those with coronary artery disease or
tions. Regular exercise also helps maintain a healthy chronic heart failure) should follow a lower-intensity
weight, which is another important way to control training program.
blood pressure.
People using medications such as beta-blockers
should be alert to signs of heat illness (fatigue, dizzi-
ness, thirst, confusion) when exercising. Some medi-
cations, including diuretics, impair the body’s ability to
regulate temperature.

Antihypertensives, such as alpha-blockers, calcium
channel blockers and vasodilators, may cause blood
pressure to lower too much if exercise ends abruptly,
so those on medications should be sure to extend
their cool down period after exercise.
Reducing stress can decrease blood pressure. Add
yoga, tai chi or meditation to your workout plan to
reap the stress-busting powers of these activities.
Schedule time for play, hobbies or quiet time…or just
breathe.

Blood pressure should be monitored over time to
detect changes. The best time to get a real resting BP
is right after waking in the morning. BP will increase
at the start of exercise, then as your vessels dilate to
allow increased blood flow to muscles and tissues,
your blood pressure will drop. As you cool down the
vessels constrict a bit as the demand for oxygen to
the body decreases and blood pressure comes back
up.
With regular exercise, over time, you will see blood
pressure at rest, activity and recovery decrease. It
takes about three months of moderate physical activ-
ity to see an impact on blood pressure.

Take steps today to manage your blood pressure. If
you have questions, please ask a personal trainer or
cardiac rehab staff member.

www.uncwellness.com 5

Memory There are plenty of good reasons to “Even more exciting is the finding
Loss and
Exercise be physically active. Big ones in- that engaging in a program of regular

By Paula Roupas, clude reducing the odds of develop- exercise of moderate intensity over
Group Fitness Coordinator
ing heart disease, stroke, and diabe- six months or a year is associated
6 wellness minutes| SUMMER 2016
tes. Maybe you want to lose weight, with an increase in the volume of

lower your blood pressure, prevent selected brain regions,” says Dr.

depression, or just look better. Scott McGinnis, a neurologist at

Here’s another one, which especially Brigham and Women’s Hospital and

applies to those of us (including an instructor in neurology at Harvard

me) experiencing the brain fog that Medical School.

comes with age: exercise changes

the brain in ways that protect memory So what should you do?

and thinking skills.

Any form of aerobic exercise, the

Many studies have suggested that good old fashioned kind that gets

the parts of the brain that control your heart pumping will be benefi-

thinking and memory (the prefrontal cial. Aim for 120 minutes a week.

cortex and medial temporal cortex) Start with less if this goal seems

have greater volume in people who unreachable. Still not motivated, join

exercise versus people who don’t. a class!

Sauna Therapy and Safety
By Matt Stout, Aquatics Director

Sauna sessions can provide a variety of healthy
benefits but must be used with caution. During
a 10-20 minute session the heart rate increases
by 50%-75%. This provides a similar metabolic
result as physical exercise. The increased car-
diac load is equivalent to a brisk walk. Blood
pressure is nominally affected because the heat
also causes blood vessels in skin to expand
to accommodate blood flow. Increased flow
brings important nutrients to the surface tissue,
which promotes cellular activity and growth.
Saunas induce sweating to provide a compre-
hensive cleansing of the skin and sweat glands.
Skin is the largest organ of the body. Thirty
percent of body wastes pass through the skin.
Profuse sweating enhances the detoxifying ca-
pacity of the skin by opening pores and flushing
impurities.

While there are many benefits to sauna use,
precautions must be taken to ensure safety.
Sauna users should start with short amounts of
time to acclimate themselves to extreme tem-
peratures. People with heart problems may be
at risk due to blood pressure unpredictability after a sauna. Such concerns should be ad-
dressed with a physician.
Pregnant women should also consult with their doctor. Alcohol use is not recommended.
Always shower before and after a sauna. If you feel dizzy or faint, leave the sauna imme-
diately. To prevent dehydration, drink plenty of fluids before and after using the sauna. Do
not pour excessive water on the rocks. This could damage the heating elements. Do not
exceed 30 minutes.

Beyond that, relax, kick back and sweat!

www.uncwellness.com 7

SPerceovnednatiroyn
By Mary Ann Compton, Cardiac Rehab Director

“Mary Ann, it has been 10 years since I completed But completing Cardiac Rehab is just the first step in
Cardiac Rehab!” secondary prevention. The next step is to continue
the good habits formed during the three months of
This was a greeting I recently received from a Well- Cardiac Rehab.
ness Center member. It was music to my ears!
Why? Because I knew that person had done his part, his next step of secondary prevention is not easy. It
had learned his lesson, had put in the hard work of requires you to break some bad habits, like smoking
secondary prevention. or snacking on unhealthy foods or eating out a lot. It
requires you to establish some good habits, like exer-
Cardiac Rehab is a secondary prevention program for cising regularly or taking medications as prescribed.
those who have suffered a heart attack, undergone heart It requires you to hold yourself accountable for the
surgery, or developed congestive heart failure. Our pro- choices you make. These requirements are difficult to
gram is designed to not only help participants strengthen meet when it seems that society dictates the opposite.
their heart through cardiovascular exercise, but to also It’s hard to be active when technology has caused
offer education and support so that another heart event (and tempts) us to sit more. It’s hard to eat healthy
is less likely to occur. Studies have shown that people foods when unhealthy foods fit in more easily to a busy
who qualify for and who complete a cardiac rehab pro- lifestyle.
gram live longer than those who do not participate.

8 wellness minutes| FALL 2017

For healthy eating:

• Eat your meals slowly, putting your fork down
between bites and stop eating when you feel full so
that you don’t overeat;

• For portion control when eating out, ask for a “to go
box” at the beginning of your meal and pack half of
your meal away before you are tempted to eat it all.

• Avoid processed foods as much as possible.

Medications:

• Take all medications as prescribed

• Use a daily pill box to help your medicines orga-
nized

• Let you doctor know if you are experiencing side
effects of a medication

General Wellness

• Use relaxation techniques to handle stressful situa-
tions

• Go to your doctor appointments and be prepared
with questions you would like to ask.

• Be aware of symptoms you are having and discuss
these with your care provider.

It sounds like a lot, but the payoffs of secondary preven-
tion are worth the effort. We can’t prevent everything,
but we can lessen the impact when it comes to heart
disease. I hope you are the next person to let me know
how long you have been succeeding in your efforts!

So here are some suggestions to try if you are Depending on your diagnosis, your
struggling in your efforts: insurance may or may not cover the
cost of our programs. You may ask
For exercise: your physician to refer you or call our
office at (984) 974-2556 to request
• Get out the door: sometimes this is the most difficult information or referral forms.
part of your workout! Put down your phone, stop
working or surfing the internet, and enjoy your time to www.uncwellness.com 9
exercise.

• Try the “10-minite rule”: If the thought of a long work-
out is intimidating, commit to trying 10 minutes of
exercise. Chances are that once you hit the 10-minute
mark, you’ll be able to keep going for a longer workout.

• Move around during the day: Studies are showing that
a 30-60 minute bout of exercise may not be adequate
if we are sitting the rest of the day. If necessary, set an
alarm to remind you to get up and move every hour.

Diet and the Prevention
of Alzheimer’s disease
By Britt Schuman-Humbert RD, CSSD, CSP, LDN, CNSC

Everyone knows someone who is either caring for or as a risk factor for AD. Deficiencies in such vitamins
diagnosed with Alzheimer’s disease (AD). It’s the have been shown to elevated homocysteine levels. B12
most common form of dementia in people over the age of is of particular interest as deficiencies in B12 can lead
85. There is increasing research in the role of diet in the to dementia. B 12 supplementation can reverse these
prevention of AD as well as other environmental factors. symptoms. If an early diagnosis is suspected, it is consid-
Generally speaking, diets rich in saturated fats, excessive ered prudent to determine if a vitamin particularly B 12
calorie intake and alcohol tend to increase risk of AD. deficiency exists.
Inversely, diets rich in polyphenols, vitamins, polyunsatu- Substances present in plants known as polyphe-
rated fats and calorie restriction appear to have protec- nols with a focus on flavonoids being the largest group of
tive implications. Overall it appears that oxidative stress antioxidants also appear to be beneficial. Some flavo-
may play a role in the pathology of Alzheimer’s disease. noids such as EGCG found in green tea appear to have
While it’s commonly understood that excess calories neuroprotective properties related to anti-oxidation. Res-
contribute to a variety of common diseases from car- veratrol is another flavonoid found in grapes and red wine
diovascular disease, diabetes and cancer, there is also might also be considered preventative. Several epidemio-
evidence that calorie restriction can prevent or delay logical studies have shown that moderate wine consump-
onset of AD. While the mechanisms for calorie restric- tion reduces the risk of developing AD. Curcumin found
tion and AD are uncertain, possible anti-inflammatory primarily in the spice turmeric used in Indian cuisine.
mechanisms and neuroprotective factors are produced Curcumin is a potent anti-oxidant that can reduce inflam-
while on a calorie restricted diet. Moderation appears to mation and oxidative damage in the brain.
be a key indicator in protective mechanisms to decrease Risk versus benefit appears to be relevant with
risk of AD. A word of caution with a stress on modera- each of these new findings in the prevention of Alzheim-
tion: calorie restriction can be counterproductive. Weight er’s disease. Ensuring a diet naturally high in vitamin
loss could potentially be an early indicator of Alzheimer’s C, E and B vitamins are commonly known to be part of
disease (AD). Poor diet and malnutrition has been shown a healthy diet including lean proteins, nuts and seeds
to promote onset after a certain age. have protective components for many diseases. However,
Diets rich in unsaturated fats, low in saturated taking additional supplements may not have the same
and hydrogenated fat appear to have a lower risk of vas- outcome. Continue to use olive oil or other poly unsatu-
cular dementias during the ages 20-60 years. Examples rated oils in cooking verses saturated fats found in butter
of healthy fats include omega 3 fatty acids from fish and or lard is safe bet. Having a cup of green tea for most
plant based oils such as olive oil, nuts and seeds. Diets populations is a lovely habit to start along with keep-
rich in healthy fats while healthy are nutrient dense and ing some turmeric on hand in your spice rack. However,
can often without intention provides excessive calories calorie restriction in moderation can be helpful, but it’s
not necessarily needed by the body. much more effective when established intelligently. UNC
While there are some interesting studies regard- Wellness Centers has the ability to test your resting meta-
ing vitamin E and vitamin C in the progression of AD, bolic rate to determine what type of calorie restriction
vitamin supplementation remains unclear. It appears that would be optimal on an individual basis. As a reminder
it might be composition of a diet high in these nutrients moderate consumption of wine is one 6 oz. glass of wine
in tandem with other flavonoids that have a protective for women and two 6 oz. servings for men per day in case
effect. Recommend foods high in vitamin E can be found you were wondering.
in almonds, avocado and spinach. Spinach also happens
to be high in vitamin C as well as kiwis, strawberries, References:
cauliflower and bell peppers to name a few. Remesh B, Rao TS, Prakasam A, Sambamurti K, Rao KS. Neuronutri-
B vitamins such as folate, B6 and B12 are also tion and Alzheimer’s Disease. JAlzheimers Dis. 2010; 19(4): 1123-
of interest in the role they play with Alzheimer’s disease 1139. Doi:10.3233/JAD-2010-1312
(AD). Elevated homocysteine levels have been studied Alzheimer ’s disease and Other Dementias. Academy of Nutrition and
Dietetics Nutrition Care Manual. Published / Updated 2017 https://

10 wellness minutes| FALL 2017

Tangy
Turmeric
Chicken
Wraps

Ingredients • Ground black pepper to taste
• 2 skinless, boneless chicken breast
• 1 cup plain yogurt
• ½ onion, chopped halves-cut into strips
• 2 tablespoons lemon juice • ¼ cup water
• 1 tablespoon ground turmeric • 1 teaspoon olive oil
• 1/4teaspoon ground cumin • 4 pita breads
• ½ teaspoon paprika • 1 medium cucumber diced
• ½ teaspoon salt • 1 bunch parsley finely chopped
• 1/8 teaspoon ground ginger
• 1/8 teaspoon cayenne pepper

Preparation

1. Whisk together the yogurt, onion, lemon juice, turmeric, cumin, paprika, salt, ginger,
cayenne pepper and black pepper in a large glass or ceramic bowl. Add the chicken
and toss to evenly coat. Cover the bowl with plastic wrap, and marinate in the refrigera-
tor for at least 1 hour.

2. Preheat grill or broiler to high heat, and lightly oil grate or pan. Remove chicken from
the marinade and shake off excess.

3. Cook the chicken until well browned and no longer pink in the center approximately 5-7
minutes. Cut the chicken into bite sized pieces. Set aside.

4. Pour the water, oil and remaining marinade into a small sauce pan and bring to a boil
over high heat. Reduce heat to medium-low and simmer until thickened and bubbling
about 1-0 minutes; stir in the chicken.

5. Serve chicken on the pita breads and top with cucumber and parsley.

Recipe by Jordan VanDijk , 2017Allrecipes.com Accessed 10/3/2017

www.uncwellness.com 11

Ask MO

Ah yes, Thanksgiving will soon be upon us. For a lot of folks this
can be a stressful time: dealing with family, trying to figure out
the perfect meal to make, worrying about consuming too many
calories. Fitness Instructor Paige Schmidt voiced these concerns and
asks, “Hey MO, do you have any advice on how to better cope with
what should be a fun and enjoyable festivity?” Well Schmidt, the
short answer is No. I’m with you, I often feel like Charlie Brown,
initially giddy with the anticipation of kicking the football, only to
have Lucy snatch it away at the last second. But as I was thinking
about that gem of a Peanuts allusion, I got nostalgic and thought
of my childhood Thanksgivings, which led me to sharing this poem
by E.E. Cummings. I find it to be therapeutic, even if poetry isn’t
your forte:

who are you, little i

(five or six years old)
peering from some high

window; at the gold

of november sunset

(and feeling: that if day
has to become night

this is a beautiful way)

So if you feel the need, for example, to take a break from listening
to your sister regale her family with her amazing life in New York
and how you still owe her fifty bucks that you borrowed five years
ago, walk outside at sunset and look up at the magical silent sky.
There is medicine in that golden apothecary in the heavens! That’s
right Paigey, I said golden apothecary. Have a happy and healthy
Thanksgiving everyone!

THE UNC WELLNESS CENTER THE UNC WELLNESS CENTER
AT MEADOWMONT AT NORTHWEST CARY

100 Sprunt Street , Chapel Hill, NC 27517 350 Stonecroft Ln, Cary, NC 27519
Phone: (919) 966-5500 Phone: (919) 957-5900
www.UNCWELLNESS.com www.UNCWELLNESS.com