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The Lucknow Sentinel, 2014-12-31, Page 15Taking your health Wednesday, December 31, 2014 • Lucknow Sentinel 15 TO HEART Lower the volume ■ ■ and avoid hearing loss When your son or daughter is listening to their iPod with earbuds, can you hear the music? It might be annoying, but it might also be dangerous for your child. Hearing special- ists have noticed an increasing tendency toward temporary or permanent hearing loss in young people who listen to music on iPods and MP3s at volumes that exceed safe levels. Sound levels are measured as A -weighted decibels (dBA). Below 70 dBA, sound is not a risk factor in hearing loss, even with exposure over an extended period of time. At this level, the volume of sound can be compared to the noise heard in a car travelling on a highway, with the windows closed and the radio switched off. But when sound reaches 85 dBA or more, the risk increases with the length of the period of exposure. That is why many companies use this figure as a reference level when limiting expo- sure to noise in the workplace. In concrete terms, that means that listening to hard rock for 10 minutes at 102 dBA or being exposed for 6 hours at 86 dBA can lead to serious hearing loss, possibly permanent. In order to reduce these risks, music has to be kept at a safe volume. Keep in mind that if a person one metre away from you has to shout to be heard, the sound level is probably higher than 85 dBA. Now, there's a statistic that everyone should hear! Are young people listening to too much loud music? Consult a specialist if your teenager shows signs of hearing loss. Staying healthy • means staying independent Independence means being able to do what you want when you want. As we age, physical activity is an essential factor in staying healthy, independent, and maintaining a good quality of life. According to the World Health Organization, 60 percent of seniors are inactive. A sedentary lifestyle can result in deterioration of bone density, muscular strength, flexibility, and cardio- respiratory capacity. In fact, physical inactivity can be as damaging to our health as smoking: now there's something to think about! It's never too late to become more active. What's important is to start gradually. A few short exercise sessions during the day are as effective as a prolonged session. A healthy diet will also help you to maintain your muscular strength, your immune system, and your balance. Avoid skip- ping meals, as this can cause weakness and dizziness and increase the risk of falling. Another important point to keep in mind is safety. Untreated hearing and vision loss can be dangers during physical activity. Always wear prescription and sun glasses and hearing aids. If neces- sary, think about using a walking stick or even a walker. Make sure either is properly adjusted to the right height and equipped with rub- ber end caps. If you're venturing out onto icy surfaces, wear non-skid soles or crampons and add a cram- pon to the end of your walking stick to prevent it from slipping. In short, take good care of yourself because a lot of people care about you! As we get older, physical activity is essential in order to stay independent and healthy. Good for the morale ■■ Are you feeling down? Try raising your spirits by choosing healthy foods that boost your serotonin levels and get you feeling good again. Serotonin is a neurotransmitter that regulates several body functions, including the gastrointes- tinal system, and that also holds the key to our mood. Flax seed, wild fish, free range meat and eggs, buckwheat, and bananas are good ways to naturally boost your serotonin levels. Some say that foods with high carbohydrate content, such as pasta, rice, potatoes, and couscous can also help fight the blues — especially if combined with exercice. Women who suffer from the discomforts of premenstrual syndrome are often advised to take vitamin B6 supplements. Research has proven that a B6 deficiency is associated with a decrease of serotonin in the brain, resulting in a feeling of depression and irritability. In order to get enough of this vitamin, women's diets should include plenty of meats, fish, nuts, grains, as well as wheat germ and legumes. Stress, which increases magnesium loss, can also lead to mood sen- sitivities. That means that hav- ing fun, laughing, and exercise can help you feel better too. Good old comfort foods are also great quick -fixes for your mood. Some of your grand- mother's pancakes with maple syrup or your aunt's homemade chicken soup might help you to feel better for a while. If you have a sweet tooth, make sure your portions of cook- ies and cakes are small and that they're eaten at mealtimes instead of as snacks. Add sunshine to your day by choosing foods known for their anti -depressant qualities. Goodbye elevator - hello stairs ■ We all know that physical activity improves our health; the more regular it is, the more ben- eficial the effects. Since, on average, we spend two thirds of our lives at work, it is important to find ways to incorporate it into our daily schedules. Using the stairs can make up a big part of the 30 minutes of physical activity that we need every day. Did you know that climbing stairs allows us to burn twice as many calories as going for a walk? It increases cardio -respiratory endurance and improves muscle strength in the legs as well. Just think: climbing two flights of stairs every day could help you lose approximately 6 lbs per year. Six flights every day could melt off 18 lbs. Several studies show that the risk of suffering a stroke is lower in individuals who are in the habit of using the stairs. Other studies found that workplace physical activity programs where employees were encour- aged to use the stairs helped develop good working relations, camaraderie, and team spirit. If you've just spent a stressful fifteen minutes debating a point with a colleague, why not use your coffee break to climb a few flights of stairs. It's a great way to reduce stress and find your composure. Another plus to stair climbing is that it's often faster than waiting for the eleva- tor, especially at busy times of the day. There's nothing to stop you, then: no special equipment is required, except for two legs and some determination. Get ready, get set, start climbing! Using the stairs can increase longevity: another good reason to stop waiting around for the elevator!