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Walking regularly can elevate your mood

By David Dunaief

Dr. David Dunaief

If you were tuning into television in the U.S. for the first time, you would imagine we were a society of exercisers. Sports is big business. Ads for workout equipment, sneakers, and athletic clothing abound. And yet, many of us don’t exercise even the minimum to maintain good physical and mental health through adulthood.

As kids, many of us tried to get out of gym class, and as adults, we “want” to exercise, but we “don’t have time.” The result of this is a nation of couch potatoes. I once heard that the couch is the worst deep-fried food. It perpetuates inactivity, especially when watching TV. Even sleeping burns more calories.

I think part of the problem, generally, is that we don’t know what type of exercise is best and how long and frequently to do it. These days, many who depend on gyms, dance studios and other exercise-related facilities for exercise are struggling to find meaningful substitutes.

Well, guess what? There is an easy way to get tremendous benefit with very little time involved. You don’t need expensive equipment, and you don’t have to join a gym. You can sharpen your wits with your feet.

Jane Brody has written in The New York Times’ Science Times about Esther Tuttle. Esther was 99 years old, sharp as a tack and was independently mobile, with no aids needed. She continued to stay active by walking in the morning for 30 minutes and then walking again in the afternoon. The skeptic might say that this is a nice story, but its value is anecdotal at best. 

Well, evidence-based medicine backs up her claim that walking is a rudimentary and simple way to get exercise that shows incredible benefits. One mile of walking a day will help keep the doctor away. 

Walking has a powerful effect on preserving brain function and even growing certain areas of the brain (1). Walking between six and nine miles a week, or just one mile a day, reduced the risk of cognitive impairment over 13 years and actually increased the amount of gray matter tissue in the brain over nine years.

Those participants who had an increase in brain tissue volume had a substantially reduced risk of developing cognitive impairment. Interestingly, the parts of the brain that grew included the hippocampus, involved with memory, and the frontal cortex, involved with short-term memory and executive decision making. There were 299 participants who had a mean age of 78 and were dementia free at the start of the trial. Imagine if you started earlier? 

In yet another study, moderate exercise reduced the risk of mild cognitive impairment with exercise begun in mid-to-late life (2). 

Even better news is that, if you’re pressed for time or if you’re building up your stamina, you can split a mile into two half-mile increments. How long does it take you to walk a half-mile? You’ll be surprised at how much better you will feel — and how much sharper your thinking is.

This is a terrific strategy to get you off the couch or away from your computer. Set an alarm for specific points throughout the day and use that as a prompt to get up and walk, even if only for 15 minutes. The miles will add up quickly. In addition to the mental acuity benefits, this may also help with your psychological health, giving you a mental break from endless Zoom calls and your eyes a break from endless screens.

If you ratchet up the exercise to running, a study showed that mood also improves, mollifying anger (3). The act of running actually increases your serotonin levels, a hormone that, when low, can make people agitated or angry. So, exercise may actually help you get your aggressions out.

Walking has other benefits as well. We’ve all heard about the importance of doing weight-bearing exercise to prevent osteoporosis and osteoporotic fractures. The movie WALL-E even did a spoof on this, projecting a future where people lived in their movable recliners. The result was a human skeletal structure that had receded over the generations from lack of use. Although it was tongue-in-cheek, it wasn’t too far from the truth; if you don’t use them, bones weaken and break. Walking is a weight-bearing exercise that helps strengthen your joints, bones and muscles. 

So, remember, use your feet to keep your mind sharp and yourself even-tempered. Activities like walking will help you keep a positive attitude, preserve your bones and help increase the plasticity of your brain.

References:

(1) Neurology Oct 2010, 75 (16) 1415-1422. (2) Arch Neurol. 2010;67(1):80-86. (3) J Sport Exerc Psychol. 2010 Apr;32(2):253-261.

Dr. David Dunaief is a speaker, author and local lifestyle medicine physician focusing on the integration of medicine, nutrition, fitness and stress management. For further information, visit www.medicalcompassmd.com. 

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By Barbara Beltrami

Pomegranates are such a holiday treat for eating as well as decorating. They’re expensive (what isn’t?) and their prep, scooping out the seeds, is also labor intensive and messy. However, you can buy the seeds in a container and just decorate with the pomegranates themselves whose rich red color makes a lovely holiday arrangement when they are scattered among evergreen branches. And not only are pomegranates lovely and delicious, but they are thought to have many health benefits. I like to use the seeds and/or juice in Christmas punches, green salads, and desserts, but there are so many ways to use them in all sorts of dishes from ethnic to traditional.

Champagne-Pomegranate Punch 

Champagne-Pomegranate Punch

YIELD: Makes 12 servings

INGREDIENTS: 

1 quart pomegranate juice

2 cups orange juice (no pulp)

2 cups chilled pink lemonade

1 1/2 cups pomegranate seeds

One 750 ml bottle chilled champagne

Lime slices for garnish

Crushed ice

DIRECTIONS: 

In a nice pretty sparkly punch bowl combine the pomegranate juice, orange juice, lemonade and pomegranate seeds; pour in champagne and float lime slices on top. Ladle into punch cups filled 1/3 way with crushed ice. Serve with hors d’oeuvres.

Green Salad with Pomegranate Vinaigrette

YIELD: Makes 6 to 8 servings

INGREDIENTS: 

1 head romaine lettuce, washed, dried and torn into bite-size pieces

1 Belgian endive, washed and sliced

4 cups baby arugula, washed and dried

1/4 cup champagne vinegar

1/4 cup pomegranate juice

1/2 tablespoon freshly squeezed lemon juice

1 tablespoon orange juice

1 tablespoon freshly grated orange zest

Salt and freshly ground pepper to taste

1/2 cup extra virgin olive oil

1 cup pomegranate seeds

1 cup hazelnuts, toasted, husked and finely chopped

DIRECTIONS: 

In a large salad bowl combine the romaine lettuce, Belgian endive, and arugula. Cover and refrigerate up to 6 hours, but let sit at room temperature at least 30 minutes before serving. In a small bowl, vigorously whisk together the champagne vinegar, pomegranate juice, lemon juice, orange juice, orange zest, salt and pepper. Pour in olive oil gradually while continuing to whisk until mixture forms an emulsion. When ready to serve salad, dress with vinegar and oil mixture, toss, then sprinkle pomegranate seeds and hazelnuts on top and serve immediately with crusty bread and soft cheeses.

Chocolate – Pomegranate Tart 

YIELD: Makes 10 to 12 servings

INGREDIENTS: 

One 9” pie crust

1/2 pound bittersweet chocolate, chopped

1/4 pound semi-sweet chocolate, chopped

1/2 stick unsalted butter

1 cup heavy cream

3 tablespoons sugar

1/2 teaspoon coarse salt

1/2 cup pomegranate seeds

1/4 cup chopped toasted walnuts

Sea salt to taste

DIRECTIONS: 

Preheat oven to 350 F. Lightly grease a 9” round tart pan. Press pie crust into sides and bottom of pan; prick all over with tines of a dinner fork; cover with aluminum foil gently molded to shape of pan; weight with pie weights or uncooked beans. Bake for 15 minutes, remove from oven and place on a wire rack to cool completely. 

Meanwhile in a large heatproof bowl combine the chocolate and butter. In a small saucepan over medium heat, combine cream, sugar and salt; stirring frequently, cook until mixture reaches a gentle simmer, about 4 to 5 minutes. Stirring constantly, pour cream mixture into chocolate mixture until chocolate and butter are melted and mixture has achieved a smooth consistency; pour into tart shell and refrigerate until filling just starts to set, about 30 to 40 minutes. Sprinkle pomegranate seeds, walnuts and sea salt on top of filling and refrigerate at least two hours or until completely set. Serve with crème fraîche and an assortment of liqueurs.

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Linx. Photo from Smithtown Animal Shelter
Linx. Photo from Smithtown Animal Shelter
Linx. Photo from Smithtown Animal Shelter

MEET LINX!

This week’s shelter pet is Linx, a handsome 2 to 3-year-old male German Shepherd who is currently up for adoption at the Smithtown Animal Shelter.

Sweet Linx was taken in as a stray and never claimed. He is well mannered and housebroken but needs a GSD experienced owner.

He is ball and stick obsessed and loves to play. Linx is a good natured dog that needs a strong Alpha leader to follow and will only be happy in a home that can keep him physically AND mentally stimulated. He loves to combine play and learning. Linx would do best in an adult only home where he is the only pet.

If you would like to meet Linx, please call ahead to schedule an hour to properly interact with him in a domestic setting.

The Smithtown Animal & Adoption Shelter is located at 410 Middle Country Road, Smithtown. Shelter operating hours are currently Monday to Saturday from 10 a.m. to 3 p.m. (Sundays and Wednesday evenings by appointment only). Call 631-360-7575 or visit www.smithtownanimalshelter.com.  

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By Susan Wilson

Carbon emissions affect the planet significantly, causing global warming and ultimately climate change. This warming causes extreme weather events like tropical storms, wildfires, severe droughts, melting of the polar ice caps, heat waves, rising sea levels and the disturbance of animals’ natural habitat.

Greenhouse gases, including the carbon-containing gases carbon dioxide and methane, are emitted through the burning of fossil fuels, land clearance and the production and consumption of food, manufactured goods, materials, wood, roads, buildings, transportation and other services.

We all want a healthier planet, a place that will continue on for generations to come. You may wonder how you can make a difference in view of the enormity of the problem. The amount of CO2 released into the atmosphere because of our own individual energy needs is called our “carbon footprint.” It is our personal impact on the environment. 

Did you know that the U.N. has found that 2/3 of all greenhouse gases originate from decisions made on the household level? Our decisions can help to rapidly transform our economies and lifestyles off fossil fuels and on to clean and green. Learn how your actions matter in ways to cut emissions, address equity issues and protect and restore ecosystems.  

Change can become easier when individuals or small groups of people concentrate on their own personal change and share their ideas and accomplishments with others. Look at the success of the Carbon CREW project developed by Drawdown East End and supported by the League of Women Voters. The Carbon CREW Project brings together small teams of climate-friendly folks to plan, proclaim and live a 50% carbon reduction lifestyle! CREW represents both the team approach and is the acronym for Carbon Reduction for Earth Wellbeing. 

Using 2040: A Handbook for the Regeneration by Damon Gameau, based on Project Drawdown https://drawdown.org/, guides lead participants in creating Personal Carbon Action Plans and in replicating the CREW strategy for exponential growth, peer to peer accountability and overall 50% carbon reduction by 2030. When the CREW sessions are over, groups stay in touch to confirm progress and provide ongoing support.  

Despite our best intentions and our most persuasive approaches a person will not change just because we say they should. The only thing we can change is how we connect and relate to other people. This doesn’t mean that we shouldn’t offer help, guidance, or opinion when asked to. So, if you are finding changing other people difficult, shift your focus to changing you. You can do your part to reverse global warming.  

Start by finding out your personal impact on the environment by checking your Carbon Footprint on this website: https://www3.epa.gov/carbon-footprint-calculator/.  The calculator estimates your footprint in three areas: home energy, transportation and waste. Everyone’s carbon footprint is different depending on their location, habits, and personal choices.

Develop a Personal Carbon Action Plan which acknowledges all the good earth saving things you already do. Decide what changes you can make now. Set long term goals such as the purchase of a Hybrid or electric vehicle or solar panels.

Here are some things you can do immediately to lower your carbon footprint and change your impact on the environment.

1. Use cold water for laundry, make your own fabric softener, purchase detergent   sheets instead of products in bulky non-recyclable containers, air dry clothes whenever possible

2. Stop buying single use plastic products. 

3. Always use a re-usable bag when shopping.

4. Schedule your thermostat.

5. Become aware of how often you use your car — combine trips.  

6. Learn to compost or join a community composting group. 

7. Join a Carbon CREW in your area.  

8. Support and become active in environmental groups in your area.

9. Turn each new positive change into automatic good habits and share your success with everyone you know. 

Susan Wilson is president of the League of Women Voters of the Hamptons, Shelter Island and the North Fork and representative to the board of the League of Women Voters of Suffolk County, a nonprofit nonpartisan organization that encourages the informed and active participation of citizens in government and influences public policy through education and advocacy. Visit www.lwv-suffolkcounty.org or call 631-862-6860. 

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It’s no surprise that face mask use is mandated once again when visiting or working in a store or venue in the state of New York. Gov. Kathy Hochul (D) said earlier this year if the COVID-19 infection rate kept climbing, the mandatory health protocol would be needed again.

Until Jan. 15, 2022, when the state will reassess, unless an establishment has a vaccine requirement, a mask must be worn by everyone 2 years old and up. The governor announced the statewide mandate that began Monday, Dec. 13, during a press conference last Friday. In addition, businesses that do not comply can face fines up
to $1,000.

According to a recent article in The New York Times, the state’s infection rate last Saturday reflected a 51% jump over 14 days. With more than a 7% seven-day infection rate in Suffolk County, Hochul’s new mandate seems more than appropriate for our communities.

While some people still have been wearing masks either because they aren’t vaccinated or as an extra precaution, many have not since former Gov. Andrew Cuomo (D) lifted the initial mask mandate in the state.

The news can be frustrating for those who are vaccinated and even received the booster shot. However, Americans have known since the virus first reached our shores that it would take a while to figure out how to lessen transmission, especially since a virus can mutate. With no practice 100% effective — and some people resisting not only wearing masks but getting the vaccine — the virus has continued infecting people and new variants have developed, such as Delta and Omicron. While medical researchers are still trying to understand the virus, why not take extra precautions? Even if they are not guaranteed to stop transmission, they can lessen the chances of spreading the virus.

While face masks can be uncomfortable at times, the protective gear acts as a barrier to protect the wearer from droplets released in the air when someone coughs or sneezes. It also traps the wearer’s respiratory droplets. If someone is sick and they are wearing a mask, they are less likely to give someone else the virus.

When Cuomo issued mandatory business shutdowns in the early days of the pandemic, New Yorkers debated if this was the right approach. A good percentage of people thought it would be the demise of many businesses. Fortunately, many business owners were able to swim with the tide and come up with innovative solutions such as curbside service and selling merchandise on social media if they didn’t have a website.

Now more than ever, local businesses need our support as many of them cannot make it through another round of shutdowns. So, let’s mask up before stepping inside a favorite store, restaurant or theater so that we can keep these places not only open but give them a chance to thrive.

After all, this is the season of goodwill.

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By Daniel Dunaief

Daniel Dunaief

Dogs need to go outside, regardless of the temperature. My dog, who has a thick coat of hair, loves the winter and is perfectly happy to linger outside, especially when it’s close to freezing. When the grass is covered with frost, he slowly lowers his right cheek and does a lawn dive, bringing the rest of his body piece by piece down onto the cold, wet surface.

Once he’s completely on the ground, he rolls onto his back, using the blades of grass and the water and ice to scratch his back, while snorting with delight. With the eye that isn’t pressed into the ground, he stares at me, waiting for me to give up the ghost on getting some exercise or coming back inside quickly. When I reach down to pet him, I can almost see him smirk as he wags his tail triumphantly.

This month, he and I have seen some unusual sights. When I see something unusual, I try to take out my phone, but my reaction time, and all the extra material in my pocket, makes that a largely ineffective effort.

Even when I do manage to take out the camera and point it in the general direction of something interesting, the pictures typically disappoint, because my dog who hates to move suddenly gets the urge to pull just as I’m snapping the photo, leaving me with a blurry image of the road.

A few days ago, we were at the top of our street at dusk, near one of my dog’s favorite places to poop. In fact, I can take him on a four-mile walk and, within a tenth of a mile of our home, he finds his favorite blades of grass, takes his usual tentative steps, turns away from me — he needs privacy — and does his business.

This time, though, just as he was approaching his familiar spot, a hawk passed by only a few feet from my head, giving me a chance to look him, and the object he was carrying, squarely in the eyes.

The hawk was holding a squirrel, which seemed especially odd to me given the relative size of the two animals. The squirrel wasn’t moving but was clearly alive. When I told my family about it, they were sympathetic to the squirrel.

A few days later, walking toward the other end of the block, my dog and I observed a blow-up Frosty on one end of a lawn and a blow-up Santa on the other rise slowly from the ground as air flowed slowly into them.

My dog, whose fear of unusual inanimate objects builds around Halloween and the December holidays, stood at attention and considered announcing his presence with authority to objects that can’t, and don’t, react to his deep bark.

Fortunately, he only pulled his lips back slightly and lifted his tail, allowing the neighbors to enjoy their dark, quiet evening without the sound of a panicked pooch on a poop walk.

A few minutes later, I studied the stars at a distance when a light appeared in the sky, flashed toward the horizon and disappeared. Never having seen a shooting star before, I was mesmerized.

When I returned and shared the story, my son, who doesn’t seem too keen on superstition but is clearly aware of pop culture, asked if I made a wish. Not wanting to pass up the opportunity for help from anywhere, I did. Maybe by next December, I’ll let you know if it came true!

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By Leah S. Dunaief

Leah Dunaief

All of you devoted coffee drinkers, and that includes me, might like to know the information in an article in The New York Times headlined, “Why does coffee make me poop?” Written by Alice Callahan and published on Dec. 7, the story explains cause-and-effect, providing some understanding of what is happening in our bodies when we drink java. (That’s where it originally came from, hence the name.)

Not much is known about the precise mechanism of how coffee affects the gastrointestinal tract, but we do know that it can be a laxative.

“Coffee is a complex beverage containing more than 1000 chemical compounds, many of which have antioxidant and anti-inflammatory properties,” according to The Times. This is also why drinking coffee is generally encouraged since it is considered to be a healthy beverage in moderation.

A gut reaction to the intake of coffee can surprisingly happen in a matter of minutes. How does drinking coffee on one end stimulate the other end of the GI tract so quickly? The answer is that a signal probably goes through the gut-brain axis, meaning that the arrival of coffee in the stomach, which happens in 4 minutes, stimulates the brain to send a signal to the colon to empty itself. The coffee actually takes an hour to travel through the small intestine and reach the far end of the colon.

“This communication between the stomach, brain and colon [is] called the gastrocolic reflex [and] is a normal response to eating,” according to The Times. 

But coffee has an outsized effect, stimulating colonic contractions as if a full meal had been consumed. The messaging is thought to be caused by one or more of the chemicals in coffee, and may be aided by some of our own hormones. Examples of such hormones are gastrin and cholecystokinin, which can spike after coffee drinking. 

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It is not the caffeine that is the stimulant, however, because those who drink decaffeinated coffee can experience the same stimulatory effect on the colon. This makes coffee a useful tool in dealing with chronic constipation, along with eating more fruits and vegetables, which are high in fiber, drinking more fluids and getting more exercise. Incidentally, a brewed cup of coffee contains a small amount of fiber, one gram for an 8-ounce cup. Fiber is necessary for good gastrointestinal activity.

I have always been a coffee drinker, although my parents wouldn’t let me have some, saying it wasn’t good for children. But I found the smell of it irresistible and began drinking it in college, especially to facilitate those late-night assignments. But right around the time my second child was born, I started getting migraines that were triggered by the caffeine in coffee. This would suggest that a heightened state of hormones plus coffee with caffeine were upsetting my colon and causing trouble along my gut-brain axis. I have satisfied my coffee desires with decaf, but I will tell you what many of you decaf drinkers know: the taste and the effect are not the same. I do miss that lovely surge of energy to start off the morning.

It’s surprising how little we know about how coffee affects us. The most valuable study of digestion, in general, was done between 1822 and 1833 by William Beaumont, an American Army surgeon, on the French Canadian, Alexis St. Martin, a boatman employed by a fur company. St. Martin was shot in the abdomen on Mackinac Island in a near-fatal accident, and the wound did not heal properly, leaving a hole in his stomach. This provided a window of sorts for Beaumont to watch the digestive process. He learned much about the stomach, gastric juices and how digestion works, and he published those observations. But he doesn’t seem to have advanced our understanding about coffee’s effects. Perhaps neither man drank coffee.

To this day, I still say that the best part of coffee, regular or decaffeinated, is its smell.

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County Executive Steve Bellone during a press conference in Hauppauge. Photo from Suffolk County

Last week, Suffolk County Executive Steve Bellone (D) announced the county’s comprehensive police reform and reinvention plan, which was approved by the Legislature back in March.

According to Bellone, the reform plan seeks cultural change in the Suffolk County Police Department, with enhanced civilian oversight, increased accountability and transparency through the use of body cameras, and an expanded mental health crisis response among many other initiatives and policy changes. 

The plan focuses on seven major points for reform: training and continuing education, recruitment and staffing, community policing, traffic stops, arrests and warrants, mental health response and police systems, accountability and body cameras. 

The body camera program has been a topic of debate not just locally, but nationally. While some believe that officers should not have to wear them, many think that it would be beneficial to not only those in uniform, but also to the county — it could save us money in terms of potential lawsuits or settlements.  

Right now, the county has a pilot program where a limited number of SCPD officers wear body cameras. In an effort to increase transparency and accountability, the police reform and reinvention plan proposed that body worn cameras be deployed as standard police worn equipment for all county police officers who engage with the public in the course of their professional duties. 

According to Bellone, starting in 2022, body-worn cameras will be deployed for approximately 1,600 SCPD officers with an incentive of $3,000 additional pay over the course of two years to wear them. Suffolk County has included, in its capital budget, $24 million over a five-year period for the purchase of the cameras, implementation of the program and maintenance of the body-worn cameras and data systems. 

Nassau County has implemented a similar program while other jurisdictions in the U.S. have already begun giving officers bonus pay, negotiated by the police unions, for wearing cameras.

While the financial incentive might seem unfair to some, it’s not the worst thing. 

If an officer gets a boost for wearing something that could help accountability and trust within the local police departments, then so be it. It would then create a domino effect, resulting in other officers jumping on board until each one is armed with a camera.

If all SCPD officers eventually sport a body cam, the bad apples will be weeded out and trust could come back to those who risk their lives on the job. 

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By Michael Christodoulou

Michael Christodoulou
Michael Christodoulou

As you know, 2021 was full of challenges. We were still feeling the effects of the COVID-19 pandemic when supply chains shut down and inflation heated up. So, if you’re like many people, you might not be sorry to see the year come to a close. But now it’s time to look ahead to 2022. And on a personal level, you may want to set some New Year’s resolutions. You might resolve to improve your health and diet, and possibly learn some new skills, but why not make some financial resolutions, too?

Here are a few ideas to consider:

Prepare for the unexpected. If you haven’t already created an emergency fund, now may be a good time to start. Ideally, you’d like to have three to six months’ worth of living expenses in this fund, with the money kept in a low-risk, liquid account. (If you’re retired, you may want your emergency fund to contain up to a year’s worth of living expenses.) Once you’ve got this fund established, you may be able to avoid dipping into long-term investments to pay for short-term needs, such as costly home or auto repairs or large medical bills.

Boost your retirement savings. The pandemic caused many us to reevaluate our ability to eventually enjoy the retirement lifestyles we’ve envisioned. In fact, 33% of those planning to retire soon said they started to contribute even more to their retirement savings during the pandemic, according to a study from Age Wave and Edward Jones. This year, if you can afford it, increase your contributions to your IRA and your 401(k) or other employer-sponsored retirement plan.

Reduce your debt load. The less debt you carry, the more money you’ll have available to support your lifestyle today and save and invest for tomorrow. So, this year, resolve to cut down on your existing debts and avoid taking on new ones whenever possible. You can motivate yourself by measuring your progress – at the beginning of 2022, record your total debts and then compare this figure to your debt load at the start of 2023. If the numbers have dropped, you’ll know you were making the right moves.

Don’t overreact to the headlines. A lot can happen during a year. Consider inflation – it shot up in 2021, but it may well subside in 2022. If you changed your investment strategy last year to accommodate the rise in inflation, would you then have to modify it again when prices fall? And inflation is just one event. What about changes in interest rates? How about new legislation coming out of Washington? And don’t forget extreme weather events, such as wildfires and floods. 

Any or all of these occurrences can affect the financial markets in the short term, but it just doesn’t make sense for you to keep changing the way you invest in response to the news of the day. Instead, stick with a strategy that’s appropriate for your goals, risk tolerance and time horizon. You may need to adjust this strategy over time, in response to changes in your own life, but don’t let your decisions be dictated by external events. 

These aren’t the only financial resolutions you can make – but following them may help you develop positive habits that can help you face the future with confidence.

Michael Christodoulou, ChFC®, AAMS®, CRPC®, CRPS® is a Financial Advisor for Edward Jones in Stony Brook. Member SIPC.

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