You At Your Best

sPecIal TO nWa DeMOcraT-GazeTTe Come out and join the 35th Annual Northwest Arkansas Senior Games this spring! From former Olympians to those who watched on television, the Senior Games are open to any and all levels of participants over the age of 50. Events include Track & Field, Table Games, Bowling, Stationary Cycling, Basketball, 8-Ball Pool, Archery, and Fun Events (like Nail Pounding, Daisy Air Gun shooting, Spincasting). Information and registration forms are available at the Elkins, Fayetteville, Farmington, Lincoln, Prairie Grove, and Springdale Senior Centers or at www.aaanwar.org. The women's pool tournament will be held on April 12 and the men's pool tournament on April 19, both in Mountain Home. Bowling will be held April 24 in Springdale and Archery will be held May 4 in Bull Shoals. On Friday May 3, F.S. Garrison stadium in Harrison will play host to the remaining 24 different events. There will be age divisions for every four years for both men and women (50-54, 55- 59, 60-64, etc.), and medallions for first, second, and third place will be given in each age division. Please call 1-800-432-9721 for more information. The Senior Games are coming to NWa! their reliance on over-the-counter or prescription medications. Massage A review published in the journal Complementary Therapies in Clinical Practice noted that moderate pressure massage can lead to decreased cortisol levels, helping to reduce stress and anxiety. Also, according to the American Massage Therapy Association, deeper massage stimulates blood circulation to improve the supply of oxygen and nutrients to body tissues while helping the lymphatic system to flush away waste products. It also eases tense and knotted muscles and stiff joints, improving mobility and flexibility. And there's more to massage than working out the kinks of tight muscles. Massage may help boost the body's levels of endorphins and serotonin, both of which are natural painkillers and mood regulators. The Mayo Clinic's Complementary and Integrative Medicine Program has conducted a number of studies on massage as treatment for pain following surgery, ultimately finding that massage significantly relieves pain and reduces anxiety. Researchers at McMaster University in Canada found that massage therapy affects the activity of certain genes, which directly reduces inflammation in muscles - the same results that would occur if a person took pain medication. Researchers tested people who exercised and received massages afterward against a control group, discovering that "massage dampened the activity of proteins known as inflammatory cytokines, which cause inflammation and pain. It also increased levels of proteins that signal the muscles to produce more mitochondria, the cell structures that produce energy and help muscles recover from activity." Dietary changes Pain is often linked to inflammation in the body. When eating, choose foods that won't worsen existing inflammation. Eating less sugar, dairy, and gluten products, which can contribute to inflammation, can help a person feel better. Increase consumption of foods that reduce inflammation, such as raw vegetables. Hot and cold therapy Cold compresses can reduce inflammation quickly and also serve as a local anesthetic. Heat therapy can ease aches and pains and make muscles more flexible. Try applying a hot compress prior to stretching to make limbs more limber. Take the sun A Boston University study that examined 221 men and women with knee osteoarthritis found that those who spent 15 to 20 minutes in the sun increased their body's production of vitamin D and experienced less pain as a result. When the sun is scarce, it's adviseable to get between 400 and 800 IUs of vitamin D daily through supplements and foods. Movement is medicine A sedentary lifestyle can be a major contributor to pain. Nearly half of Americans who experience back pain, for example, are desk workers who spend the majority of their time sitting, according to the Centers for Disease Control and Prevention. Qi Spine, a clinic that gathered data from 1,300 people who said they deal with spine-related pain, found that half the participants with sedentary jobs had lower back pain. Standing, moving around and taking breaks from the desk can help alleviate pain. Brisk walking Fast walking is a low-impact cardiovascular exercise that utilizes most of the body. Walking encourages blood circulation, removes toxins, burns calories, and stabilizes blood fats and sugars. Plus endorphins released from exercise can help a person feel good. A great thing about walking is just about anyone can do it. Mind-body exercises Exercises that combine focus with stretching can alleviate physical pain and improve mental clarity. Look for yoga, pilates and meditation classes and give them a try. (See the article about yoga on page 6.) Chronic pain may be relieved with the use of natural remedies, which help pain sufferers reduce their reliance on over-the- counter or prescription medications. alternative methods can be a first step to managing pain with less risk. 945 S. College • Fayetteville, AR 479-571-2920 5:30 to 8 pm $10 at the door includes DINNER and a live band! Please join our Tuesday, March 19 St. Patrick's Day Celebration! Fa ye t t e v i l l e S e n i o r A c t i v i t y & We l l n e s s C e n t e r SATURdAY, FEBRUARY 23, 2019 | mARch - wEllnESS nwAdg.cOm/YOUATYOURBEST | YOU AT YOUR BEST | 11

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