2017-05-19 / Health & Medical

TOTAL Well-being

How to maintain mental focus

The technological advancements made in the 21st century have undoubtedly made life easier in many ways, but this golden age of gadgets has not come without some negative side effects. Thanks to the near-constant availability of the Internet and devices like smartphones and tablets, many men and women find it difficult to maintain their focus throughout the day. But while such distractions are never too far away, there are some ways to stay focused and productive.

• Get more exercise. Studies have shown that exercise and improved mental focus are linked. In a 2013 analysis of 19 studies involving more than 500 children, teenagers and young adults, researchers found that exercise sessions between 10 and 40 minutes immediately boosted concentration and mental focus. That improvement might be a result of exercise increasing blood flow to the brain. Men and women who find themselves struggling to focus at work after lunchtime may benefit from incorporating some exercise, whether it’s a brief walk or a more strenuous workout, into their midday routines.

• Perform breathing exercises. Nervousness is an oft-overlooked cause of loss of focus. When nervous, breath can become shallow and restricted, which can have a negative impact on the flow of oxygen to your brain, making it more difficult to concentrate. Professional athletes have long espoused to the virtues of breathing exercises as a means to calming their nerves, and professionals can follow suit. Some simple breathing exercises can help busy professionals multitask more effectively by helping them concentrate on the tasks at hand and overcome the distraction of having so much to do at one time.

• Stay hydrated. A recent study published in the Journal of Nutrition found that dehydration caused loss of focus and a sense of fatigue among women. While the loss of focus was considered insubstantial and the study only examined women, remaining hydrated throughout the day may make it easier to focus on work and other tasks throughout the day.

• Get adequate sleep. One of the best ways to improve focus during the day is to make sure you’re getting enough sleep at night. Sleep deprivation produces a host of negative consequences, not the least of which is its impact on cognitive functioning. Research has shown that sleep deprivation compromises alertness and concentration, making it more difficult to focus at work and tackle tasks that require deep analysis and thought. In addition, a survey from the National Sleep Foundation found that sleepdeprived men and women are less likely to exercise and eat healthy diets, each of which can boost mental acuity.

Focusing in today’s atmosphere of constant distractions can be difficult, but men and women can overcome diversions by employing a handful of successful strategies aimed at improving concentration.

Aging Excellence

In May 2015, the National Association of Professional Geriatric Care Managers changed its name to “Aging Life Care Association” (ALCA - aginglifecare.org) . “Aging Life Care” is a holistic, client-centered approach to caring for older adults facing on-going health challenges. Aging Excellence has always been a certified and proud member of this organization since its inception. Our Aging Life Care Professionals are certified health and human services specialist who act as a guide and an advocate for families who

live near or far and are caring for older relatives here in Maine. They provide the expertise and answers at a time of uncertainty and assist clients in attaining their maximum functional potential. The individual’s independence is encouraged, while safety and security concerns are also addressed. Our Aging Life Care Professionals are able to address a broad range of issues related to the well-being of their client. They also have extensive knowledge about costs, quality, and availability of resources in Maine.

Think you need a hearing aid?

If you need or think you might need a hearing aid, you should call Mark Vail today — he’ll test and evaluate you for the hearing aid you need in the comfort of your home and you’ll be happy with it.

By visiting people in their homes, Mark can make the best assessment of what the person’s needs are. Sometimes, he visits people at their places of work because of concerns there. This attention to detail shows up in the low return rate he has.

You can reach Mark Vail at 284-9600 or toll free at 877-284-3400. Call today and you’ll be hearing better soon.

MassageCraft - CHRONIC PAIN?

We have the answer. Looking for relief from chronic pain that can actually improve your health? Reduce pain, sleep better, and increase your body awareness through massage, acupuncture, yoga and polarity. Strengthen your body’s own healing mechanism. Let the experienced staff at MassageCraft put you on the road to recovery. Our practitioners have over 75 years of combined experience in eastern and western massage techniques, acupuncture, yoga, and polarity.

Not sure whether you need acupuncture or massage? Choose acupuncture for pain complicated by digestive distress, menstrual issues, respiratory problems, anxiety or depression. Too sore for a back massage? Acupuncture can alleviate back pain with a few needles placed in the hands.

Are you feeling the effects of too many hours at the computer? Are golfing or gardening leaving a painful imprint on your body?

A deep tissue massage will work out the stiffness, soreness and knots. Your muscles will be longer, suppler, and you will be less prone to re-injury. Not to mention the positive effects both acupuncture and massage have on your sleep and stress levels.

MassageCraft & Acupuncture Clinic was established in 1991, with convenient locations in Biddeford and Old Orchard Beach. We accept workers compensation and some private insurance upon benefit verification. We offer corporate discounts to UNE, SMHC, and MBH. MORE WEEKEND OPENINGS AVAILABLE. Call 286- 8416 or 934-0849 for an appointment. And please visit us at our web site: www.massagecraft.com.


We’re a private, not for profit residence offering seniors an attractive alternative to remaining in their own homes.

Who lives at the Home? Men and women seventy and above who are independent enough to care for their own personal needs - those not requiring assisted living or on site medical services.

What do we offer? That safe feeling you get from knowing others are close by... The helplfulness of our caring staff...The pleasures of chef-prepared meals...A warm and homey atmosphere...Laundry and housekeeping services, weekly activities...A residence custom-built with seniors’ needs in mind.

Conveniently located right across the bridge from Portland, near shopping, medical facilities.

Please call 799-4992 for more information - or better yet, why not arrange for a visit and personal tour of the Home? We look forward to meeting you.

Did you know?

Studies have shown that music can have a beneficial impact on both mental and physical health. In a meta-analysis of 400 studies, researchers at McGill University in Montreal found that music can reduce stress and boost the immune system. That’s because listening to music increases the body’s production of immunoglobin A, an antibody that plays an critical role in the function of the immune system and cells that attack viruses. A 2013 study even found that music can help children during visits to the emergency room. Researchers at the University of Alberta studied 42 children between the ages of 3 and 11, discovering that those who listened to relaxing music while having an IV inserted reported less pain than children who did not listen to music. In addition, children who listened to music during the adminstration of the IV exhibited less anguish than the children who did not listen to music. Healthcare workers even noted the ease of administering IVs to children who were listening to music compared to patients who were not listening to music.

Rolnick Chiropractic Wellness Center

Dr. Ellie’s Health Tips:

Health Tip of the Month: The importance of the proper amount of sleep cannot be ignored. Yes, not getting enough sleep in a night results in a very tired day. But new research shows if your overall pattern of quality sleep is lacking, the negative impact on your health can be huge. According to the Journal of Neuroscience, without sufficient sleep, the neurons in the brain show signs of degeneration. Interestingly, “catching” up on sleep, like a weekend of sleeping in, does nothing to repair the damage. In the journal, Neurobiology of Aging, research shows that poor sleeping habits cause brain damage and even accelerate onset of Alzheimer’s disease. Sleep deprivation causes disruption of certain synaptic connections that can impair your brain’s ability for learning, memory formation, and other cognitive functions. Maintaining a natural rhythm of exposure to sunlight during the day and darkness at night is a crucial component of sleeping well. Suggestions for improving your sleep include keeping the temperature in your bedroom below 70 degrees F, and avoiding electromagnetic fields near your bed. This means that you have to keep cell phones and other wireless devices, like modems away from your bed.

Thought for the Month: Finish each day before you begin the next, and interpose a solid wall of sleep between the two. ~Ralph Waldo Emerson

Chiropractic Thought for the Month: The brain is the master controller of the body. If there is miscommunication between the brain and other parts of the body this can also impact your sleep. Chiropractors specialize in removing that miscommunication and helping your body function at its optimum. Many of our practice members report more restful sleep as one of the side effects of their chiropractic care!

For more information, call Rolnick Chiropractic at 207-283-1168 or check out our web page at www.rolnickchiropractic.com

Home Snuggers answers your questions about RetroFoam Insulation:

1) How much will it cost?
It depends on your home’s size, age, and
configuration. The average is about $4,500 and
Efficiency Maine pays about $1,200 of that for
most customers.
2) How long does it take?
Usually no more than a day or two, and it’s
usually applied from outside.
3) How much will I save on my heat bill?
That varies between different homes. We find
30% - 40% is common.
4) How does RetroFoam work?
RetroFoam goes into the enclosed cavities and
hidden gaps. It reduces outside drafts and

increases thermal resistance / R-values.
5) What else should I know?
RetroFoam is eco-friendly, odor-free, a Class
1 fire material, pest-resistant, and sound
6) Where does it come from?
It’s made in Scandinavia. We import it from
7) How can I be sure that it’s well sealed?
First, our technicians are highly trained. We
check everything with a thermal imaging
camera and the post testing by the Efficiency
Maine Certified Energy Auditor gives you and
us another level of quality control.

Individual Care of Maine

Q. What makes Individual Care of Maine different from other In Home Care companies.

A. A few things separate us from other in home care companies.

First; We prioritize getting outside daily as it pertains to each client. depending on the physical abilities of each client we try to walk an move each day.

Second; We believe in cooking exceptional meals. There is just something about a home cooked meal that is good for the soul. When we train we also incorporate some cooking lessons to get our caregivers thinking about exceptional nutrition.

Third; We pay our caregivers way above the industry norm. We work as a team and help one another. When the caregivers are happy everybody is happy. In most situations the saying “the client comes first” is the norm. We believe this but we also feel that the caregiver also comes first. If the caregiver is well compensated and well supported by their employer, inevitibly ensures that the caregiver takes pride in the job that he or she is doing. When you take good care of your employees they, in turn take good care of the client.

Q. What was the inspiration for Individual Care of Maine

A. A dear friend was having a terrible time finding quality help with her mom who was diagnosed with Alzheimer’s a few years ago. She was going through many caregivers and was continuously stressed about what was going on at hom while she was at work. Caregivers were calling in sick, not showing up, and sometimes just not a good fit for the family. Having been in a role as a caregiver as early as age 22 when my dad was diagnosed with a brain tumor and then with a son needing ongoing surgeries from a bone disorder, and then being a cancer survivor myself I understood both sides of caregiving. I understood the stress and worry of caring for a family member and also recognized the difference my caregivers made in my and my familys life while I was undergoing my own treatment for cancer. I was inspired and I knew how I wanted our company to look. More human and less corporate.


As summer approaches, you will definitely want to be outdoors enjoying all Maine has to offer. But are you ready for summer--or guests? Together we will take on the coat closet, mudroom, and garage to set aside winter clothing & sports equipment and make room for summer. While we are at it, we can clean out that spare bedroom, re-evaluate the linen closet and get the bathroom decluttered to create an inviting space for your guests. If the living areas need paring down, we can tackle that as well. Getting your home ready for sale? I can help with downsizing & staging using your own furnishings. You will be amazed at what we can accomplish in 3 to 4 hours! Call me, Leslie Girmscheid, of Sanctuary Home Organizing for a free evaluation. For more information and organizing tips, check out my website at www.SanctuaryHomeOrganizing.com. Contact me at 207-272-6027 or leslieg@maine.rr.com.

Did you know?

According to the National Institute of Mental Health, panic disorder is a type of anxiety disorder characterized by recurrent, unexpected panic attacks. Panic attacks occur suddenly and are periods of intense fear that may include palpitations, pounding heartbeat and/ or accelerated heart rate. People in the midst of a panic attack may also experience shortness of breath or feel as though they are choking or being smothered. Feelings of impending doom may also occur during a panic attack. Anxiety disorders, including panic disorders, may be caused by the interaction of certain genetic and environmental factors. These factors include behavioral inhibition in childhood, exposure to stressful life events in childhood and adulthood, anxiety disorders in close biological relatives and a parental history of mental disorders. Anxiety disorders are generally treated with psychotherapy or medication, or a combination of both.

Did you know?

According to the National Institute of Mental Health, obsessivecompulsive disorder, often referred to as “OCD,” is a common, chronic and long-lasting disorder. When a person has OCD, he or she has uncontrollable, reoccurring thoughts, or obsessions, and behaviors, or compulsions, that he or she feels an urge to repeat over and over. Common symptoms that a person is suffering from obsessions associated with OCD are a fear of germs or contamination; unwanted forbidden or taboo thoughts involving sex, religion and harm; aggressive thoughts towards others or oneself; and an urge to have things symmetrical or in a perfect order. Examples of compulsions associated with OCD include excessive cleaning and/or handwashing; ordering and arranging things in a particular, precise way; repeatedly checking on things, such as checking to ensure the oven has been turned off; and compulsive counting. While many people experience one or more of these symptoms from time to time, those who cannot control their thoughts and behaviors, even when they are recognized as excessive, may be suffering from OCD. In addition, the amount of time a person spends on these thoughts or behaviors may be indicative of OCD. The NIMH notes that people with OCD generally spend at least one hour per day dealing with obsessions or compulsions.

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