July 19 Program: Dr. Joe Murphy spoke on “How to be Healthy”

Dr. Joe Murphy, Chatham Chiropractor and member of Kiwanis gave a talk on five essential components for being healthy.
1.  Nutrition: Eat a high fiber, low fat diet containing 30 % protein (mostly fish and chicken), 50 % carbohydrates (mostly composed of vegetables) and 20 % fats.
2.  Exercise: Regular exercise, 30 minutes 3 times a week. 20 minutes aerobic...walking, swimming, etc...10 minutes strength weights.
3.  Rest: You need 6-8 hours of sleep, not resting on a couch, per night. A person needs 3 to 4 hours of continuous sleep for the brain to rest.  Lying on a couch rests the body, not the brain. Use a firm mattress.
4.  Have a Good Mental Outlook on Life:  Waiting for happiness is not an option.
5.  Use Health-Care Providers:  Go to doctors and exercise people who are trained and you can relate to and understand.

Joan May with Dr. Joe Murphy

Angel Duncan of Morris County Senior Helpers speaks on “How to Sustain your Brain”

Angel Duncan, Program Director of Morris County Senior Helpers, a private home-care company, spoke on “How to Sustain your Brain” at the August 10 Kiwanis meeting held at Charlie Brown’s Restaurant. Herb Ramo (in the photo on the left) introduced Ms. Duncan. Her talk focused on Alzheimer’s disease (5.2 million Americans have it) and steps people can take to deal with it. More common in women, the disease has a genetic link. It can be caused by other factors, like head injuries.

We can sustain the brain through nutrition - the Mediterranean diet helps. Antioxidants and Omega 3 foods are helpful for the brain. Supplements help as well. Red wine is OK.

Another thing that helps is exercise such as walking, swimming, biking and mild weight training.

An important activity is socialization with other people. Maintaining healthy relationships helps.

Don’t dwell on all that bad news on TV and newspapers – look for good things to be involved in. It is good to have healthy routines in your daily life. Do things you enjoy (like Kiwanis Club).

Try mixing up activities – use you left hand instead of your normal right hand to brush your teeth. These exercises slow you down and help build brain cells. Try out new things. Use it or lose it.

Manage stress – try breathing exercises. Get adequate sleep – 71 % of Americans have a sleep disorder, mostly caused by stress. Naps are OK (20-30 minute in the afternoon). Do everything in moderation. Force yourself to slow down.

Art and music therapy are helpful for people who already have Alzheimer’s. The role of seizures is being studied. There is no cure for Alzheimer’s but research is giving hopeful results.

Click here to visit Morris County Senior Helpers’ website.

Dr. Joseph J. Murphy presents: “It’s time to live to be stress-free”

Dr. Murphy observed that Kiwanians are generally a healthy group and they live a health life style, when he spoke at the June 8 Kiwanis meeting. This year is the 25th Anniversary of his practice with Suburban Chiropractic Center. He has also been a member of Chatham Kiwanis for 25 years. He has taught at the adult school and is Past President at New Jersey Board of Chiropractic Examiners. The photo shows (L-R) club President Rich Behling welcoming Dr. Murphy to the meeting.

He noted that physiological body reactions (increased pulse rate, blood pressure, blood sugar, etc.) caused by stressful situations can be unhealthy. We can’t totally eliminate stressful situations but we can live balanced lives so that those situations are handled better by our bodies. His first recommendation is to exercise vigorously at least 20-30 minutes three times per week. Engage in relaxation by reading, Tai Chi, or another enjoyable activity. Have a positive mental outlook. Eat a nutritious diet high in fiber, low in fat and calories. Finally, get enough sleep and seek medical attention if you are not sleeping enough. Click here to visit Dr. Murphy’s website.

Carole Linhart on Mayors Wellness Campaign

Speaking at the March 23, 2010 Kiwanis breakfast meeting was Carole Linhart, director of the Chatham Borough Mayors Wellness Campaign. Part of a State-wide program, the Chatham program aims to implement active-living initiatives to improve health of people in the community. Ms. Linhart was introduced at the meeting by Kiwanis member Melanie Sze. The speaker said that exercise is not a dirty word. To offset the natural decline in our bodies as we age, all people should regularly do some form of exercise. She recommended walking and invited members to join the group of walkers which meets twice a week at the Chatham Middle School at 5:30 PM. This kind of mild exercise will help offset loss in efficiency of our body’s cardiovascular system, improve muscle tone, and reduce osteoporosis. She urged all of us to pick an activity we enjoy, set goals for achieving a better life style and actually meet our goals. She is setting a good example for Kiwanis by planning to climb Mt. Rainier this year.