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3Early US-Russian Relations and the Abolition of Serfdom

Neal HoptonLast week we continued a

sub-theme in our considerations of US-Russian relations around the time of the American Civil War, by taking a look at the Alas-ka Purchase. Th is week, we will continue with this sub-theme, as we consider another interesting reciprocity of US and Russian histories. Th is topic the aboli-tion of serfdom in Russia not only had a metamorphic impact on Russian history and national aff airs, but was also directly im-pacted by the events transpiring in the United States at the time.

Serfdom in Russia goes as far back as the Kievan-Rus king-dom, a powerful nation that fl ourished in Ukrainian-Russian regions during the eleventh cen-tury. However, it wasnt until the late 17th, early 18th century that serfdom became what we know it as today. Th ough serfs were not slaves, it was during this time it became much more similar to

the American institution of slav-ery, and Russian landowners ob-tained almost unlimited control over their serfs; a serf running from his master became a crimi-nal off ense, as well as anyone caught harboring them. Russian serf owners also were permitted to transfer any serf under their control to another landowner, without also transferring that serf s personal property with them.

As Russian politics and social values changed, laws in Russia steadily progressed towards leni-ency towards serfs, and serfdom in general. In 1775, Catherine II passed laws preventing cruel treatment towards serfs, and in the 1820s, laws were passed that made it mandatory for serf own-ers to specifi cally store grain for the serfs, in the event of a famine. However, it wasnt until liberal reformers, acting with a frus-tration over Russia being one of the last feudal states in Europe, began to push for the abolition of the institution of serfdom al-

together. Th e man that would make the fi nal push needed to abolish serfdom, would be the Czar Alexander II.

Alexander II had many rea-sons for passing a law of com-plete freedom for Russian serfs. Russia had just been defeated by several European powers in the Crimean War, which ended in 1856. Following the defeat, he strongly felt that if Russia was to continue competing with Euro-pean powers head on, it needed to reform. Not only did he feel that reform was necessary in his own nation, but he saw that a serfdom, of sorts was at the time an idea of tremendous con-tention in a nation considered to be a friend of Russia the USA. Th e world was watching as strife between the American North and American South became more and more tumultuous, a confl ict which centered on the issue of slavery in America. Ow-ing to these pressures, and more, Alexander II truly felt he was do-ing the right thing, as he passed

the Emancipation Reform of 1861, eff ectively ending the in-stitution of serfdom in Russia, and giving nearly half of Russian peasants the freedom they had wanted for centuries.

Th e move was a world-his-torical event. Russia was praised by many world reformers and leaders, and many indeed in the US. Th ough it would take

four more years, the US, aft era bloody civil war, could fi nally progress alongside their Russia ally when they abolished slaverycompletely following the civil war in 1865.

A 1907 painting by Boris Kus-todiev depicting the muzhiks listening to the proclamation of the Emancipation Manifesto in1861

Matter of health: Talking to children about alcohol

Many people consume alcohol when attending summer parties, holiday gatherings or weddings. Children in attendance may see adults drinking and having a good time and wonder why alco-hol is off -limits to them.

Th e National Institute on Al-cohol Abuse and Alcoholism says that parents can have a major im-

pact on their childrens drinking habits by infl uencing childrens values and decisions about drink-ing. Alcohol can aff ect both the body and the mind, and parents who want their kids to approach alcohol responsibly when they are of legal drinking age can teach their youngsters about the ways alcohol can infl uence their health.

Th e NIAA states that alcohol is used by more young people than tobacco or illicit drugs. A person who begins drinking as a young teen is four times more likely to develop alcohol depen-dence than someone who waits until adulthood to try a drink.Alcohol and its eff ects

Many kids and their par-ents are not overly concerned about alcohol, which does not carry the same stigma as illegal drugs. When consumed in small amounts, alcohol may not seem very dangerous, but even small quantities can aff ect the body.

Alcohol is a depressant, which slows down the body and makes a person feel relaxed. With more alcohol, movements become clumsy and uncoordinated. It al-so interferes with decision-mak-ing abilities and could lead to risky behavior. As alcohol slows reaction time, driving under the infl uence can be deadly.

Th e liver is responsible for fi l-

tering alcohol out of the blood. With greater quantities of alcohol, it can take longer for the liver to do its job. Over time, alcohol con-sumption can damage the liver.Get the facts

Some families have misin-formed views about alcohol. Beer or wine may be considered safer than hard liquor, but each has the same eff ect on the body. It can take anywhere from two to three hours for a single drink to leave a persons system and the process cannot be sped up.

Young people have smaller bodies, and alcohol can aff ect them diff erently. It may only take a small amount of alcohol to

cause considerable impairment.Plus, young bodies are still de-veloping, and alcohol may have an eff ect on a maturing brain,leading to long-lasting intellec-tual eff ects.

People tend to not realize how much alcohol is aff ecting them.Overconsumption of alcohol can lead to risky and potentially dan-gerous behavior.

Parents concerned about theirchildren and their consumption of alcohol can present the facts and urge kids to wait until they are adults before trying alcohol. Waiting until adulthood can minimize some of the health im-plications of drinking early

Health boosters you have at homeMany people desire to be

healthier, and sales of nutritional supplements refl ect such desires. A report by Packaged Facts titled Nutritional Supplements in the U.S, says supplement sales reached $11.5 billion in 2012 and have been climbing ever since.

In addition to an increase in supplement use, gym member-ships also have increased. IBIS Worlds Gym, Health & Fitness Clubs market research report indicates the number of gym memberships have increased in the last several years as consum-ers have become more health-conscious.

While these avenues to health certainly can be benefi cial, in-dividuals also can turn to many health boosters in their own homes to help them achieve their goals of living healthier lifestyles.

Lemon water: Lemon water is now being touted as a benefi -cial addition to ones daily diet. Lemon water can help reduce acidity in the body, including re-moving uric acid, a main cause of infl ammation. Lemons con-tain pectin fi ber, which can aid in weight loss by helping to fi ght hunger pangs. Lemons also con-tain a load of vitamin C, which can give the immune system a boost.

Yogurt: Probiotic pills can help return healthy bacteria to the digestive system, but so can eating yogurt regularly. Look for yogurts that contain live and ac-

tive cultures for optimal benefi t. Bicycle: Dust off that bicycle

that has been hiding in your ga-rage. Cycling is an excellent form of cardiovascular exercise, and riders can tailor their intensity levels to correlate to their ages and abilities. Many people fi nd cycling an enjoyable form of ac-tivity because it gets them out-side and oft en doesnt feel like exercise.

Fruits and vegetables: Pro-duce off ers many of the vitamins and minerals people look to supplements to provide. Includ-ing diverse fruit and vegetable choices in ones diet can improve

health in various ways, including providing a boost to the immunesystem.

Honey: Honey is a valuable superfood that can boost over-all health. In addition to sooth-ing sore throats, it can serve asan antibiotic and wound healer, provide allergy protection, in-crease calcium absorption, and provide a source of energy with-out the insulin spike associatedwith other forms of sugar.

Being healthier is a goal for many people, and certain foods, beverages and products already in your home can help you geton a healthy track.

Quickly recover from exercise aches and painsTh e old saying, no pain, no

gain, is not without its grains of truth. Moderate soreness in the muscles may indicate that time spent in the gym is working, but sharp pains may be indicative of injury.

Workout soreness that per-sists can derail workout plans and may turn some people off from exercise. As the body be-comes acclimated to certain exercises, soreness may be less prevalent, and there are ways for

people to speed up their rates of recovery.Why do muscles get sore?

Muscle soreness can occur a day or two aft er exercising. Doctors used to think it re-sulted from a buildup of lactic

acid in muscles, but now they say that it is actually muscle damage that is taking place. Ex-ercise that pushes the muscles aff ects the fi bers in muscle tis-sue, especially specialized struc-tures that hold the fi bers to-

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3 7gether. When you exercise, you are breaking down or tearing muscle, and the body produces swelling and soreness as part of the healing process.Warm up; cool down

One way to prevent extreme soreness is to follow proper guidelines before and aft er a workout. Stretching and gradu-

ally building to your peak work-out can help. Th is acclimates the body incrementally to the workout. Aft erward, stretching and a cool-down period can help lengthen the muscles once more and ease any discomfort that might follow.Consume some post-workout protein

Before retiring aft er a tough workout, consume a light, pro-tein-rich snack. Th e protein will help the body repair muscles overnight. Extra protein at break-fast also can give muscles the necessary fuel to start rebuilding.Choose anti-infl ammatory foods and beverages

Consuming foods and bev-

erages that are known to limit swelling may help your body re-cover. Such foods and beverages may include tart cherry juice, leafy greens, whole grains, fatty fi sh, and beets.Know your limits

Its good to push yourself ev-ery so oft en to improve fi tness goals. However, overdoing it

may mean extreme soreness, or worse, an injury that is diffi cultto recover from. Experts rec-ommend exercising every otherday to give muscles the chanceto heal. If you choose to hit thegym daily, try to work diff erentmuscle groups each day. If youfeel muscles twitching during workouts, reduce the weight.

Make the most of al fresco diningWhen the weather permits,

many people enjoy eating meals outside. Al fresco dining may be available at both high-end restaurants and more intimate cafes.

Al fresco comes from the Ital-ian term for open air. Restau-rants have recognized the draw of outdoor seating and many have expanded their off erings. While many people need noth-ing more than an outdoor table and some nice weather to enjoy eating outside, there are some ways to make al fresco dining ex-periences as pleasant as possible.

Do your research before vis-

iting. Drive or walk by a restau-rant before dining there yourself. Check out how outdoor diners are treated and if the service is

as prompt as it is indoors. Pay attention to foot and vehicle traf-fi c near the tables to determine if the spot is conducive to eating. Too much noise or car exhaust can detract from the meal.

Look for covered tables. Its one thing to sit outside and enjoy some cool breezes. Its quite an-other to spend an hour or more directly under the blazing sun. Dine at an establishment that has a gazebo, portico, overhang, or individual patio umbrellas at each table. Th is way you can be comfortable and avoid sunburn.

Call ahead for seating. Be-cause al fresco dining is so popu-

lar when the weather is warm, outdoor tables can fi ll up quickly. For those planning to sit outside, call the restaurant and reserve an outdoor spot. Th is way you will be guaranteed a table.

Dress appropriately for the weather. Plan ahead for al fresco dining by bringing some acces-sories along. A light jacket or sweater can keep you warm if a breeze picks up, and sunglasses are recommended in sunny con-ditions. A hat worn indoors may be a social faux pas, but it is ac-ceptable to wear one outside to block the sun.

Expand your dining options.

Instead of traditional restau-rants, try the off erings at foodtrucks, take-out places and otherspots that serve food. Set up your meal at nearby picnic tables or another outdoor place and enjoy.

Bring a friend or relax by yourself. Eating outdoors is en-tertaining with a friend or alone.If you are dining with a group,take your time and linger in thefresh air, enjoying the conversa-tion. If you are dining alone, you can still relax and take your timewith the meal. One hidden ben-efi t of al fresco dining is that it provides you the opportunity to relax and watch the world go by.

How to find time for exercise

Taking the dog for a walk rather than spending time on the couch is one creative way to fi nd more time for exercise.

Diet and exercise are essen-tial components of a healthy lifestyle. While even the busiest men and women can fi nd ways to eat healthy, fi nding time to ex-ercise can be more diffi cult.

According to the Presidents Council on Fitness, Sports &

Nutrition, regular physical ac-tivity can prevent chronic dis-eases like heart disease, cancer and stroke, which are the three leading causes of health-related death in the United States. In addition, men and women who are not physically active are at greater risk for developing type 2 diabetes. Regular exercise helps people control their weight while promoting bone, muscle and joint health.

While the benefi ts of regular exercise are substantial, fi nd-ing the time for daily exercise is not always so easy. Th e following are a handful of strategies men and women can employ as they attempt to make more time in their days to exercise.

Reexamine your free time. Few adults, and especially those juggling families and careers, have an abundance of free time. But reexamining the ways you are spending your free time may help you uncover some moments for daily exercise. Th e Council

on Fitness, Sports & Nutrition notes that adults between the ag-es of 18 and 64 need at least two and a half hours each week of moderate-intensity aerobic ac-tivity. While that may seem like a lot, its only slightly more than 20 minutes per day. It helps to supplement such aerobic activ-ity with some strength-training activities at least two days per week. Try waking up 20 to 30 minutes earlier each day, using that time to hit the treadmill or jog around the neighborhood. You likely wont be aff ected by waking up earlier, and you wont need to alter your existing sched-ule for the rest of the day, either. If mornings arent your thing, make better use of your lunch hour, going for a jog or visiting your companys exercise facilities if that option is available to you.

Work while you exercise. Technology has made it easier than ever before to stay con-nected to the offi ce even when you are nowhere near your desk.

Men and women who cant seem to fi nd time to exercise oft en cite the demands of their job as the primary reason behind their inactivity, but those same indi-viduals can use the technology at their disposal, be it smartphones that allow them keep track of work emails or tablets that make it possible to connect remotely to offi ce servers, to work while they exercise. Bring your smartphone or tablet with you when you work out on the elliptical or jog on the treadmill.

Reduce your sedentary time. A 2008 study from Australian researchers found that people who regularly break up their sedentary time, including the hours they sit behind their desk at the offi ce, with movement had healthier waist circumfer-ences, body mass indexes and triglycerides than those who did not. While hourly breaks to walk around the offi ce might not seem like exercise, such breaks can benefi t your long-term health.

Get creative. Many peopleassociate daily exercise withprivate gyms, and while gyms can serve as excellent motiva-tors and great places to get full-body workouts, time involvedin driving to and from the gymcan make it diffi cult to committo gym memberships. But youdont need a gym membershipto live a healthy lifestyle. Whenpossible, take the stairs insteadof an elevator and park furtheraway from your offi ce door soyou get a small cardiovascular workout on your way into and out of the offi ce. Rather than re-tiring to the couch aft er dinner,walk or bike around your neigh-borhood. Such simple gesturesmay seem insignifi cant, but themore creative ways you fi nd to exercise each day, the more ben-efi cial such eff orts become.

While there is no way to cre-ate more time in the day, menand women can employ severalstrategies to make more time for daily exercise.

Healthy ways to handle stress

Daily exercise is a healthy and eff ective way to cope with stress.

Stress aff ects people of all ages. Th e symptoms of stress

can be extremely unpleasant, as participants in a study released earlier this year by the Statistic Brain Research Institute and the American Institute of Stress who reported experiencing physical symptoms of stress admitted to feeling fatigue, headache, upset stomach, and muscle tension, among other things.

Among those who reported feeling physical symptoms of stress, 77 percent admitted to feeling those symptoms regu-larly, citing job pressure and money as the primary causes of their stress. How men and women handle stress can impact both their immediate and long-

term health, as stress has been linked to a host of problems and ailments, including sleep dysfunction and heart disease. Many people cope with stress in unhealthy ways, which may only exacerbate the eff ects of stress on the body. Certain methods of handling stress may work for some people but not others, but the following are a few healthy ways to combat stress.

Limit alcohol and caff eine consumption. Many adults turn to alcohol at the end of a stress-ful day, but the Centers for Dis-ease Control and Prevention note that relying on alcohol to cope with stress may only create

more problems down the road, and those problems will only in-crease your stress levels. In addi-tion, the Anxiety and Depression Association of America notes that alcohol and caff eine can ag-gravate anxiety and trigger panic attacks.

Rely on a support network. Coworkers, family and friends have stressful days, too, and such confi dantes can help you handle stress in healthy ways. Th e ADAA recommends men and women dealing with stress let their support circle know how they can help relieve stress. Many people simply need to talk to someone aft er a stressful day,

which can feel like a weight hasbeen lift ed off their shoulders. Let your support network know youre there for them when they experience stress as well.

Get daily exercise. Exercisepays a host of dividends, not theleast of which is relieving stress.At the end of a stressful day, getsome exercise instead of pour-ing yourself a drink or indulg-ing in an unhealthy meal. When the body is physically active, thebrain secretes endorphins, whichare neurotransmitters that makeyou feel good. Regular exercisealso helps you get a fuller, deeper sleep, which can be disrupted by stress.


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Eat a healthy diet. Diet also can aff ect how your body handles stress. Certain foods can tame stress. For example, oatmeal can boost levels of a calming chemical known as

serotonin in your brain. Th at calming eff ect can make it eas-ier to cope with stress. Other foods may help strengthen the immune system. Vitamin C, for instance, may help curb lev-

els of stress hormones such as cortisol while simultaneously strengthening the immune system. Omega-3 fatty acids, which are found in fi sh such as salmon and tuna, may help pre-

vent surges in stress hormones while also protecting against heart disease and depression, two serious conditions that studies have linked to elevated stress levels.

Healthy ways to handle stress can help men and women whoare stressed out ensure that stress is not compromising boththeir immediate and long-termhealth.

Exercise and ailments: How exercise can help prevent diseaseTh e benefi ts of routine ex-

ercise are plenty. Daily exercise can improve mood, help reduce stress and make it easier for men and women to maintain healthy weights.

Regular exercise also can help men and women combat or reduce their risk for various ailments, including some poten-tially deadly diseases.Osteoporosis

Osteoporosis is a condition in which bones become brittle and fragile from loss of tis-sue. Th ough post-menopausal women are most susceptible to osteoporosis, anyone can get the condition, which can lead to fractures and other bodily injuries. But routine weight-bearing exercises, including strength training, walking and jogging, can strengthen bones

and prevent osteoporosis and bone loss. A Nurses Health Study published in Th e Journal of the American Medical Asso-ciation found that women who walked for four or more hours

per week had 41 percent fewer hip fractures than women who walked less than one hour per week.Back pain

People experiencing back pain may feel that inactivity is the best approach to overcom-ing it. But prolonged inactivity may only exacerbate back pain. Men and women dealing with back pain should always con-sult a physician for the best ap-proach to alleviating their pain. Dont be surprised if, during such consultations, your phy-sician prescribes certain back exercises. According to www.spine-health.com, a Web-based resource for back and neck pain suff erers developed by a multi-specialty group of medical pro-fessionals, certain back exercis-es can distribute nutrients into

the disc space and soft tissues in the back to keep the discs, muscles, ligaments, and joints healthy.Heart disease

According to the Centers for Disease Control and Prevention, heart disease is the leading cause of death in United States, while Statistics Canada notes it is the second-leading cause of death among Canadians. Regular exer-cise can greatly reduce a persons risk of developing heart disease by strengthening the heart, low-ering blood pressure and help-ing the heart function more ef-fi ciently. Even moderate physical activity can have a profound im-pact on heart health.Type 2 diabetes

A joint study from the Ameri-can College of Sports Medicine and the American Diabetes As-

sociation found that participa-tion in regular physical activity can prevent or delay type 2 dia-betes, a potentially deadly condi-tion, the prevalence of which has increased considerably over thelast several decades. Th e Ameri-can Diabetes Association recom-mends that people who already have type 2 diabetes check their blood glucose levels before andaft er exercise to see how theirbodies react to diff erent activi-ties. Understanding such reac-tions can help people with type 2 diabetes prevent their blood glu-cose levels from getting too highor too low.

Exercise is essential to ahealthy lifestyle. But while regu-lar exercise can instantly im-prove your quality of life, it also can reduce your risk for a host of potentially deadly ailments.

How to make exercise more enjoyable

Signing up for a class and working out with friends are great ways to make exercise more enjoyable.

Sedentary lifestyles can be dangerous to human health. Nu-merous studies have linked sed-entary lifestyles to various dis-eases, including type 2 diabetes, heart disease and stroke. But in spite of those connections, sed-

entary lifestyles are on the rise.According to the National

Health and Nutrition Examina-tion Survey from the Centers for Disease Control and Prevention, both men and women are engag-ing in physical activity a lot less frequently than in years past. Th e survey, which examined da-ta between 1988 and 2010, found that women who reported not

engaging in physical activity rose from 19 percent to 52 percent, while fi gures for men rose from 11 percent to 43 percent.

Many men and women fi nd physical activity unenjoyable, which may make it diffi cult for them to include exercise in their daily routines. Th e following are some approaches men and wom-en living sedentary lifestyles can take to make physical activity more enjoyable.

Find activities you like. Physical activity is not limited to working out in a gym. Ma-ny adults fi nd gyms great and motivational places to get in shape, while others are bored by strength-training or intimidated by gyms. Finding a physical ac-tivity you enjoy increases the chances that you will make exer-cise a part of your daily routine. Yoga, walking and cycling are just a few of the many physical activities that can help you live a less sedentary life.

Get a workout buddy. An-other way to make exercise more enjoyable is to enlist a friend to workout with you. Friends can supply motivation on those days when you dont feel like working out while also making workouts more enjoyable by sharing a few laughs as you lift weights, walk around the neighborhood or en-gage in whatever physical activ-ity you do together.

Set specifi c goals. Exercise al-so becomes more enjoyable when you establish specifi c goals that give you something tangible to work toward. You are more likely to enjoy what youre doing if you reach your goals along the way than if you dont set any goals and simply go through the motions. You also can reward yourself for reaching certain goals, which will undoubtedly make your eff orts more enjoyable.

Involve other interests in your exercise routine. If exercise truly bores you, fi nd ways to in-

corporate your other interests in-to your workout routine. Ratherthan spending 30 to 60 minutes simply running on a treadmill,take your tablet along with you and stream your favorite televi-sion shows. If possible, catch upon reading while you ride the exercise bike. Combining yourworkout routine with other pas-sions can make your exerciseroutines more enjoyable, mak-ing you more likely to commit to them on a regular basis.

Sign up for classes. Gyms are more than just weight rooms andcardio machines. Many gymsnow off er classes like Zumba,kickboxing and yoga, which can make exercise more communaland fun. If the weight room isntyour thing, fi nd a gym that off ersclasses youre likely to embrace.

Exercise need not be dull, and men and women looking to beless sedentary can look for ways tomake working out more fun in aneff ort to reach their fi tness goals.

How to adjust to a healthier diet

Change oft en requires an adjustment period. Men and women who switch jobs may need a few weeks before they feel fully comfortable in a new offi ce, while students changing schools may also need some time to adapt to their new surroundings.

An adjustment period is also

common when people decide to adopt healthier diets. Diet is oft en habit-forming, and men and women will need some time to adjust as they kick some bad dietary habits in favor of health-ier fare. Th e following are some simple ways to make that ad-justment period a little easier to swallow.

Go slowly. Some people are capable of going cold tur-key when adjusting to a new diet, while others must take a more gradual approach. Unless a health condition that requires immediate change is driving your dietary changes, take things

slowly so your body acclimates to its new diet over time. Such an approach may make your eff orts more successful over the long haul than making more sudden, drastic changes. For example, suddenly cutting your daily calo-rie intake in half may force you into old, unhealthy habits when hunger pangs inevitably arise. But gradually reducing your ca-loric intake over time may make it easier for your body to adjust, decreasing the likelihood that you will relapse into bad habits.

Explain your motivation to loved ones. Adults, especially married men and women and

parents, may fi nd adjusting to a new diet especially diffi cult un-less their spouses and/or families are making similar adjustments. If you are the only member of your household who will be ad-justing to a new diet, explain your eff orts and motivation to your loved ones. Such an explana-tion will make them less likely to bring unhealthy foods into your home. In addition, your loved ones can prove an invaluable source of support as you make this big adjustment in your life.

Embrace positive results, even if they are initially under-whelming. Just because you have

adopted a new diet does not mean you will see immediate results. Fad diets meant to last just a few weeks may produceimmediate results, but such re-sults likely will not withstand the test of time, and you may even gain weight when you revert to some of your old eating habits. Th e right diet will produce long-lasting results, but you must al-low for some time before suchdiets lead to signifi cant weightloss. In the meantime, place more emphasis on how you feelthan the fi gure that shows up onyour bathroom scale each morn-ing. Upon adopting a healthier


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310diet, you will start to notice how much better you feel than you felt when eating a diet fi lled with fatty, unhealthy foods. Remind

yourself of this extra hop in your step as you continue on the path to a healthier lifestyle.

Dont give up. Your adjust-

ment period will require some discipline, and there may be mo-ments when you backslide into bad habits. If that happens, dont

allow it to derail all of the prog-ress you have made since switch-ing to a healthier diet. Just ac-cept that you had a setback and

resolve to do your best to avoidhaving another one. Th e sooneryou get back on a healthier track, the better you will feel.

Seasonal allergy triggersAllergic reactions occur when

the bodys immune system at-tacks an oft en harmless sub-stance like animal dander, food or pollen. Medication can help reduce the severity of such reac-tions, but some allergy suff erers fi nd allergic reactions inconve-nient nuisances even with medi-cation.

Understanding what triggers allergic reactions may help some people avoid them or make them easier to handle. Th e following are some of the more common allergy triggers and how men and women suff ering from aller-gies can avoid them.Pollen

Pollen is perhaps the best-

known allergy trigger. A fi ne, of-ten yellow substance thats essen-tial to the fertilization of fl owers, pollen can be spread by wind, insects or other animals. Hay fever suff erers may sneeze or ex-

perience a runny nose and itchy eyes when pollen spreads. Over-the-counter medications, such as Claritin, can be especially eff ective at relieving symptoms of seasonal allergies. But allergy suff erers also can combat high pollen counts by staying indoors on windy days and closing their windows and running their air conditioners.Pet dander

Dander are fl akes of skin in an animals fur or hair. Because of their microscopic size, these fl akes of skin can easily attach and remain attached to bedding, fabrics and furniture. Many people keep their pets even if they develop allergies to dander.

Should such a situation arise, do not allow your pet into your bed-room, bathe the animal regularly and remove carpeting in favor of bare fl oors or washable rugs.Mold

Mold is a furry growth of minute fungal hyphae that is oft en found in damp parts of a home, such as basements and bathrooms. Mold also can be found in grass and mulch, trig-gering allergic reactions when men and women spend time in their yards. To avoid an aller-gic reaction triggered by mold, make sure moist areas of your home get fresh air regularly and routinely clean ceilings or other areas where mold may grow.

Dust mitesTiny bugs that live in bedding,

carpets, curtains, upholstery,and mattresses, dust mites feed on dead skin cells from peopleand pets. Dust mites also may feed on bacteria, fungi and pol-len. Dust mites thrive in humidconditions, but these pests canbe combatted with hypoaller-genic pillows and mattress cov-ers. Removing materials that col-lect dust, such as carpet, also can reduce the number of dust mites.

Seasonal allergies aff ect mil-lions of people. But such suff er-ers can combat their seasonalallergies by taking several pro-active approaches to eliminateallergens before reactions occur.

How to overcome common roadblocks to weight loss

Diet, exercise and maintain-ing a healthy weight are essential elements of a healthy lifestyle. Adapting to a new diet and em-bracing a new exercise regimen

requires a strong commitment, but so, too, does maintaining a healthy weight once those pounds have been shed.

Losing weight can be diffi -cult, and many people who set out to shed a few extra pounds encounter a handful of com-mon obstacles along the way. Th ese roadblocks do not disap-pear once weight has been lost, which only highlights the long-term approach men and women must take as they look to lose weight and keep pounds off for the long haul. Th e following are a handful of obstacles men and women may face as they look to lose weight and keep weight off for years to come.Snacks

Snacking is perhaps the biggest obstacle to weight loss many men

and women will face. Choosing the wrong snacks can compro-mise your eff orts to lose weight, but the right snacks can provide energy boosts without negatively impacting your waistline. Rather than high-calorie snacks that of-fer little nutritional value, choose low-calorie alternatives. For ex-ample, instead of fried tortilla chips, opt for reduced-sodium baked chips instead. In lieu of ice cream on a warm aft ernoon, choose low-fat yogurt, which can be just as refreshing without all those empty calories.Restaurants

Dining out is another poten-tial obstacle for men and wom-en trying to lose weight. Avoid buff et-style restaurants or those establishments you know serve especially large portions. When

dining out, ask to swap high-cal-orie side dishes with vegetables when possible, and choose nu-tritional, low-calorie entr?es that wont compromise the hard work you put in all week eating at home.Busy schedules

One common obstacle that compromises even the most dedicated weight loss eff orts is a hectic schedule. Commitments to career and family can make it easy to veer off course with regard to diet. Planning is oft en an ef-fective way to overcome a hectic schedule. Plan meals in advance so you are not tempted to order takeout or delivery aft er a long day at the offi ce. Use weekends to schedule and plan your week-night meals, preparing meals in advance when possible and using a slow cooker so your meals are

cooking while youre at the offi ceand ready to eat the moment youarrive home at night.Setbacks

Setbacks are another commonobstacle that can threaten weightloss goals. Everyone experiencesa setback or two as they attemptto lose weight and keep thatweight off . Dont allow such set-backs to derail your weight loss eff orts, and dont beat yourself up when a setback occurs. Re-spond by rededicating yourself to your weight loss eff orts, and before you know it, you will be back on track.

Men and women can expectto face some common obstacles as they attempt to lose weight.Anticipating those obstacles is a great way to ensure they dontderail your weight loss eff orts.

Treat skin with careAccording to the American

Cancer Society, skin cancer ac-counts for the largest number of cancer diagnoses in the United States. Each year, nearly fi ve mil-lion Americans are treated for skin cancer, with most cases be-ing nonmelanoma skin cancer, typically diagnosed as basal cell carcinoma or squamous cell car-cinoma.

But skin cancer is not the only condition that can aff ect the skin. From rosacea to eczema to acne to psoriasis, the skin can be af-fected by numerous conditions, many of which can be both un-comfortable and embarrassing. Keeping skin healthy requires

eff ort, and there are many things men and women can do to pro-tect their skin and reduce their risk for various conditions.

Schedule routine visits to a dermatologist. Dermatologists can treat and help prevent dis-orders of the skin, and men and women should make annual vis-its to their dermatologist to en-sure their skin is healthy. Derma-tologists can diagnose if a mark or a blemish is something benign or serious and provide informa-tion on various courses of treat-ment. As with any specialist, der-matologists may be well versed on new and innovative care. If anything on your skin seems

suspect, visit a dermatologist right away.

Protect yourself from the sun. Th e single best thing you can do for your skin is to protect it from the sun. Not only can a lifetime of sun exposure cause wrinkles and age spots, it can lead to cancer. Use a broad-spec-trum sunscreen with an SPF of at least 15. Apply it every two hours or more oft en. Make sunscreen a part of your daily regimen, ap-plying it as you would moistur-izer or antiperspirant.

Quit the habit. Th e Mayo Clinic says smoking narrows tiny blood vessels in the outermost layers of skin, which decreases

blood fl ow. Th is robs the skin of oxygen and nutrients it needs to

stay healthy. Smoking also can damage the collagen and elastinin the skin, which promotes elas-ticity.

Be gentle to the skin. Usemild cleansers and limit showers and baths to warm water. Mois-turize dry skin if it is problemat-ic. Pat skin dry aft er washing anddo not tug or rub skin excessively.

Inspect skin regularly. Rou-tinely check your skin for any changes and share any concernswith your doctor. Schedule an-nual skin checks as part of yearly physical examinations.

Taking these steps can help you maintain healthy skin and prevent ailments in the years to come.

Nip the nail biting habit for your healthBiting your nails puts you at

the risk of infection and other health ailments.

Nail biting, also known as on-ychophagia, is a common habit that aff ects people of all ages. Biting your nails usually stems

from stress or forms as a nervous habit. Most research says that children and teenagers make up the greatest number of regular nail biters.

On the surface nail biting may seem like a trivial thing in

terms of aff ecting your health. Although it can seem like biting your nails does nothing more than make the hands look less at-tractive, there are actually other dangers to repeated nail biting that people prone to the habit

should consider.Firstly, biting your nails can

be an unsanitary behavior. Th e fi ngers can pick up all measures of contaminants, and the nails can be an ideal location for bac-teria to thrive since nails are

more diffi cult to keep clean thanthe surface of the hands. Accord-ing to the American Academy of Dermatology, bacteria like E. coli can live beneath the tips of yournails. When you bite your nails, those bacteria end up in your


3 11


312gastrointestinal system and can lead to infection. Th e nails also can harbor fecal matter and ma-ny other unsavory microscopic particles, even parasites. Biting your nails gives these tiny invad-ers easy access to your body.

Nail biting also may lead to infections on the fi ngers around the nail bed. Th e infection, called paronychia, causes red-

ness, swelling and pain around the nail. Microorganisms can get into the skin through tiny tears and abrasions that occur while biting the nails and cuticles, says Th e Mayo Clinic. If the infection damages the nail bed, you can end up aff ecting nail growth.

Should you have warts on your hands or fi ngers, they eas-ily can be transfered to your lips

and mouth through nail biting.Nail biting also can cause

problems to your teeth. Pro-longed nail biting may aff ect how the teeth form in children. It can interfere with dental oc-clusion, or the manner in which the upper and lower teeth come together to bite. Eventually teeth can shift out of position. Th e Academy of General Dentistry

estimates that nail biting can result in thousands of dollars of extra dental work.

While biting your nails may seem like a harmless habit, it ac-tually can aff ect personal health in a number of ways. Explore the diff erent ways to keep frombiting your nails to improve the health of your fi ngers, your teethand the rest of your body.

Oral health impacts overall healthA healthy mouth is good for

more than just a pretty smile. Oral health can aff ect the entire body, making dental care more than just a cosmetic concern.

Many people know that poor oral hygiene can lead to gum disease, tooth decay and even lost teeth. But are you aware that failing to brush or visit the dentist regularly also can lead to more serious health issues? According to Colgate, recent research suggests that there may be an association between oral infections, particularly gum disease, and cardiovascu-lar disease and preterm birth. Gum disease also may make diabetes more diffi cult to con-trol, since infections may cause insulin resistance and disrupt blood sugar.

Your mouth also can serve as an infection source elsewhere in the body. Bacteria from your mouth can enter the blood-stream through infection sites in the gums. If your immune

system is healthy, there should not be any adverse eff ects. How-ever, if your immune system is compromised, these bacteria can fl ow to other areas of the body where they can cause infection. An example of this is oral bacte-ria sticking to the lining of dis-eased heart valves.

Other links have been found between oral health and over-all health. In 2010, researchers from New York University who reviewed 20 years of data on the association concluded that there is a link between gum infl amma-tion and Alzheimers disease. Re-searchers in the UK also found a correlation. Analysis showed that a bacterium called Porphy-romonas gingivalis was present in brains of those with Alzheim-ers disease but not in the sam-

ples from the brains of people who did not have Alzheimers. Th e P. gingivalis bacterium is usually associated with chronic gum disease and not dementia.

Researchers also have found a possible link between gum disease and pancreatic cancer. Harvard researchers found that men with a history of gum dis-ease had a 64 percent increased risk of pancreatic cancer com-pared with men who had never had gum disease, based on stud-ies of men from 1986 through 2007.

While oral health issues may lead to other conditions over time, symptoms also may be in-dicative of underlying conditions of which a person is unaware. Infl ammation of gum tissue may be a warning sign of diabetes.

Oral problems, such as lesions in the mouth, may indicate the presence of HIV/AIDS. Dentistsmay be the fi rst people to diag-nose illnesses patients dont even know they have.

An important step in main-taining good overall health is to include dental care in your list of preventative measures. Visit thedentist for biannual cleanings or as determined by the doctor. Donot ignore any abnormalities in the mouth. Maintain good oral hygiene at home by brushing twice a day and fl ossing at leastonce per day. Mouthwashes andrinses also may help keep teeth and gums healthy.

Oral health and other systemsof the body seem to be linked. Taking care of your teeth pro-motes overall health.

Maintain a safe and healthy pregnancy

Youve received the good news, now it is time to take care of your body and the new life growing inside of it.

Th ousands of women will be-come pregnant this year for the fi rst time. Pregnancy can trigger thoughts of the future and mak-ing plans for when the baby ar-rives. It also can be a time to take inventory of personal health to

make changes that will benefi t expecting mothers and the chil-dren growing within them. Pri-oritizing overall health is a great way to increase your chances of a safe and healthy pregnancy.

Visit an obstetrician or mid-wife as soon as possible. Once the pregnancy test comes out posi-tive, make an appointment with your doctor to discuss the course

of the pregnancy and what can be done from the start. Doctors may schedule blood screenings and estimate due dates. Th ey also will go over nutrition and care guidelines, which will usu-ally include a regimen of prena-tal vitamins.

Discuss age and risk factors with the doctor. Th e Centers for Disease Control and Prevention point out that there has been a societal shift in the age at which most women become pregnant, with many waiting until later in life to start their families. Where-as ages 2024 used to be the peak time for pregnancy, many women in North America now become pregnant for the fi rst time between the ages 25 and 29, while many more wait until their 30s. Waiting longer to become pregnant for the fi rst time may increase a womans risk for cer-tain conditions during pregnan-cy. Your doctor can answer any questions you may have and let you know about additional test-ing that may be necessary.

Dont overeat. Eating right is one of the best things you can do for yourself and the baby. Any-thing you put in your body can aff ect the baby, so prioritize a healthy diet. Contrary to popular belief, you do not need to eat for two. During the fi rst few months, you may not have much of an ap-petite. Th e fetus does not require many additional nutrients until the end of the pregnancy. Only then will an increase of 200 calo-ries or so be adequate. Speak with your physician about what con-stitutes healthy and unhealthy weight gain during pregnancy.

Choose healthy foods. Avoid undercooked foods and soft cheeses that may harbor bacte-ria. Some seafood, such as tuna or shark, may contain high levels of mercury. Lean meats, fruits, vegetables, fi ber, and dairy prod-ucts can fuel your body and keep the baby growing.

Continue to exercise. Unless there are complications during your pregnancy, you likely can continue to exercise. However,

dont overdo it with exercise,and call your doctor if you ex-perience any adverse side eff ectsduring or aft er exercise sessions.

Avoid drugs, tobacco and al-cohol. Smoking, taking drugs or drinking during pregnancy can cause serious health problems for the baby. Miscarriage, pre-mature birth, low birth weight, and SIDS are just a few of thepotential side eff ects of drink-ing alcohol, smoking tobacco or taking drugs while pregnant, advises Baby Center. Avoid thesebehaviors and always check witha doctor before taking any over-the-counter or herbal remediesas well.

Get educated. Pick up abook from a reputable doctoror author so that you can better understand your pregnancy. It can save you stressful momentsand keep your pregnancy on a healthy track.

CAPTION: Youve receivedthe good news, now it is time to take care of your body and thenew life growing inside of it.

Preparing for your mammography visitAnnual mammograms are

widely recommended for wom-en beginning at age 40. Some estimates suggest that more than 48 million mammography screenings are performed in the United States every year.

Whether it is a womans fi rst mammography or her twentieth, preparing for the appointment can ease anxiety and make the experience go more smoothly.

Th e follow-ing are some guidelines to consider when preparing for a mammography visit.

Choose a reputable and certified facil-ity. Select a ra-diology center

that is certified by the FDA, which means it meets current standards and is safe. Many women also prefer to select a facility that is covered by their health insurance. Plans usual-ly allow for one mammogram screening per year.

Time your visit. Schedule the mammogram to take place one week after your men-strual period if you have not

reached menopause. Breasts are less likely to be tenderat this time. Also, schedule your visit for a time when youare not likely to feel rushedor stressed. Early in the day works best for many.

Dress for the occasion. Two-piece ensembles enable you to only remove your shirt and brafor the examination. A blousethat opens in the front may be


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ARIES - Mar 21/Apr 20It almost seems as if something is work-

ing against you this week, Aries. It could just be your overactive imagination. Channel your energy into a creative project.TAURUS - Apr 21/May 21

You may get swept away in some lifelike dreams this week, Taurus. It may be diffi -cult to discern when youre awake or asleep. Dont get carried away.GEMINI - May 22/Jun 21

Gemini, a professional predicament may have you feeling as if you have been run ragged. Regroup, even if it means taking a few days off . Th is time away is just the rem-edy you need.CANCER - Jun 22/Jul 22

Its nearly impossible to stick to your schedule this week, Cancer. Too many things will pop up, and youll be spending your time juggling multiple responsibilities.LEO - Jul 23/Aug 23

Leo, your imagination may push you in the wrong direction this week. Daydream-ing instead of getting things done is risky. Focus on the tasks at hand.VIRGO - Aug 24/Sept 22

Virgo, your coworkers will come through in a big way this week. Make the most of this opportunity to work together as a team, and it will pay dividends going forward.LIBRA - Sept 23/Oct 23

Libra, a little daydreaming can be good for the soul. Give daydreams their due time, but remember to refocus on real life as well. Youre up to a challenge you face this week.SCORPIO - Oct 24/Nov 22

Scorpio, your schedule is about to clear up so now is a great time to take some time

off . You deserve a break aft er buckling down for so long. Relax and enjoy yourself.SAGITTARIUS - Nov 23/Dec 21

You know what needs to be done, Sagit-tarius. You may not have enough manpower to get everything accomplished, so put out a few feelers to see who is up to helping.CAPRICORN - Dec 22/Jan 20

Capricorn, continue with your consistent approach to handling your many responsi-bilities. Youre juggling a lot these days, and youre benefi ting from your work ethic.AQUARIUS - Jan 21/Feb 18

Aquarius, adhere to your original plan this week, avoiding distraction until the tasks at hand are a distant memory. Your plan is reliable and sure to work.PISCES - Feb 19/Mar 20

Its nearly impossible to hide your emo-tions right now, Pisces. So why not share them and get some support from friends and family?

FAMOUS BIRTHDAYS

AUGUST 2 Sam Worthington, Actor (39)AUGUST 3 Ryan Lochte, Athlete (31)AUGUST 4 Barack Obama, President (54)AUGUST 5 Lolo Jones, Athlete (33)AUGUST 6 Vera Farmiga, Actress (42)AUGUST 7 Charlize Th eron, Actress (40)AUGUST 8 Connie Stevens, Actress (77)

ARARRIEIEIES SS - MaM r 21212 /A/A/Apr 22200It almost seems as if something is work-

offffoff . YYYoou dddeserveve a bbrreakkk aft fterer bbbucu klklklini g dod wnnfor so long. Relax and enjoy yourself.

HoroscopeHoroscope

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324optimal. Some facilities require you to wear a paper gown for the exam.

Watch your grooming prac-tices. Youll be advised to abstain from wearing powder, perfume, deodorant, ointment, and lo-tions on the chest or around the area. Th ese substances may

look like an abnormalities on the mammogram image, potentially resulting in false positive diag-noses.

Take an OTC pain medica-tion. Mammograms are not nec-essarily painful, but they can put pressure on the breasts, which creates discomfort. Breasts are

compressed between a plastic plate and the imaging machine. Th is spreads out the tissue and helps create a clearer picture. If your breasts are tender, medi-cations like acetaminophen or ibuprofen taken an hour before the appointment may ease dis-comfort.

Expect a short visit. Mam-mogram appointments typi-cally last around 30 minutes. Th e technician will mark any moles or birthmarks around the breasts so they can be ignored on the imaging. Youll be asked to hold your breath as the images are taken. If the images are accept-

able, you are free to go. But newimages may be needed in someinstances.

Mammograms are now aroutine part of womens pre-ventative health care. Th e pro-cedure is simple and appoint-ments are quick and relativelypainless.

Avoid contraction of foodborne illnesses

A food thermometer helps ac-curately gauge food doneness to prevent illness from undercook-ing.

Stomach bugs are rarely pleas-ant. Such bugs can last several days and result in missed school or work and even turn into something more serious, like de-hydration. Many stomach bugs, whether they are the result of a

virus or germs brought home from school, may be the result of poorly handled food.

Foodborne illnesses cause about 325,000 hospitalizations and 5,200 deaths nationwide each year, says the Centers for Disease Control and Prevention. Under the right conditions, vari-ous bacteria can proliferate in food and result in bugs charac-

terized by bouts of nau-sea or vomiting.

While many food-related ailments are innocuous, one never knows when some-thing ominous could be lurking in the foods one has eaten. In many cases, preventing food-related illness needs to begin even before food is brought into the home.

At the storeShop at stores that

take proper food han-dling seriously. Look for clean stores that

properly refrigerate foods.Inspect frozen or refrigerated

foods to make sure nothing ap-pears open or tampered with. If food is packed in clear wrap-ping, check to see that the food does not have a lot of ice crystals, which may mean it thawed out and then was refrozen. Select canned foods that are in packag-es without dents or bulges. Dents

may compromise the cans seam and let in contaminants, while bulges may indicate improper sealing or processing, contami-nating the food inside the can.

Shop for perishable foods last so you minimize the amount of time they are without refrig-eration. If you expect that it will take you longer than an hour to get home, consider transporting foods in insulated bags or a cool-er to preserve their freshness.

At homeDo not leave foods that need

to be chilled sitting out for long periods of time. Refrigerate and freeze foods promptly aft er un-packing them from the store or aft er a meal is over. When de-frosting foods, do not do so on the kitchen counter. Instead, use the refrigerator or run frozen packages under water.

All fresh produce should be rinsed thoroughly before use, even if stores say the foods have already been washed. Produce can retain bacteria from the fi elds where it was grown. Also

wash the skins or rinds of foodsbefore peeling or slicing, or youmay transfer bacteria to the fl eshof the food.

Wash and disinfect hands,utensils, cutting boards, and anyother surfaces aft er handling rawmeats and poultry. Try to con-tain juices from meats so theydo not get all over countertops.Always use separate utensils forpreparing uncooked meats andproduce.

Cook foods to the recom-mended temperature and checkwith a food thermometer. Keepin mind that some foods maycook unevenly, especially in mi-crowaves. Stir and keep cookingto ensure even heat distribution.

Do not overload the refrigera-tor and freezer; otherwise theymay not chill foods suffi ciently.Check that the appliance isworking properly.

Avoiding foodborne illnessesrequires diligence at the storeand at home. With care, mem-bers of the household can re-main healthy.


.

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, , . , ,

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Contacts us today! 720-358-4543 or email: resume [email protected]

from p.12

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Black Sea Market7920 E Mississippi Ave # M Denver, CO 80247

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Documents

Russian Denver N30/811