Health and Well Being

Health Well-Being

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Which cleanse is right for you?

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Need help with addiction?

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Do you want to maximimize your time at the gym?

A special publication of the Addison Independent

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January 23, 2017

PAGE 2 — Health & Well-Being • Addison Independent, Monday, January 23, 2017

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Health & Well-Being • Addison Independent, Monday, January 23, 2017 — PAGE 3

Employers deal with drug addicts in the workplace Addison County leaders share their knowledge

By CHRISTY LYNN ADDISON COUNTY — Substance abuse and the debilitating affects that addiction can have on individuals and communities has been in the news a lot lately.

Gov. Peter Shumlin gave a harrowing State of the State Address back in 2014 that called attention to the opiate addiction crisis, and task forces at the state and local levels have been formed to help provide services and tools for recovery.

In his first day of office, Gov. Phil Scott signed an executive order that established the Opiate Coordination Council, carrying forward a campaign promise to respond to the crisis from prevention, treatment and law enforcement angles.

Organizations at the local level such as the Counseling Service of Addison County (CSAC), Turning Point Center and the Addison County Committee on Opiate Addiction are working to support and assist hundreds of people in Addison County who are struggling with addiction, as are health practices like Bristol Internal Medicine and Brandon Medical Center. Support groups have formed and resources like addictionhelpvt.com (formed by the Addison County Committee on Opiate Addiction) provide safe forums and increase education in our communities. But addiction is still a disease that carries with it social stigma and incites fear.

To help break some of these barriers and bring the conversation forward, Addison County Chamber of Commerce President

Sue Hoxie invited some of the area’s experts chemicals released in the brain. The problem, on drug addiction to give a seminar on “how Donnis explained, is that while that “feel drug addiction affects your business” last good” reaction was easy to obtain the first Wednesday, Jan. 18. time an individual got high (and his/her brain These experts would address warning signs was introduced to the chemical), the brain’s that might tip an employer off to a drug abuse chemistry quickly changes and tolerance to the problem. It was hoped that this seminar will chemical exposure increases. In other words, start a discussion about how it gets harder and harder people who are in recovery to feel good, and therefore from addiction can still be requires more and more valuable and trust-worthy exposure to the chemical employees. in order to elicit that “feel “Given that opioid good” reaction. addiction is such an issue Understanding what is in our community, it’s happening to someone safe to assume that area who is addicted makes businesses may employ it easier to understand workers who are struggling how you might be able with addiction or are in to help, Donnis explains, recovery,” Hoxie said. which is why he and the “We hope our members Committee on Opiate can better understand the Addiction work to provide warning signs, how they can information and resources assist employees, and learn not just to those suffering about the many resources from addiction, but also to that are available locally or those around them. Their from the state.” website, addictionhelpvt.

While attendance at the com, is therefore an seminar at Ilsley Public informational tool as well Library was low, the three as an emergency tool and REIGLE presenters were able to a resource tool for more outline some compelling facts. messages for how to support those seeking “Addiction is a progressive disease,” help. explains Moira Cook, Addison County district “Addiction is a behavioral and chemical director for Vermont’s Department of Health. challenge,” says Bob Donnis, community It can vary significantly from person to person member of the Addison County Committee on and therefore it’s possible for someone to be a Opiate Addiction. It develops from a habitual “functioning addict” for a very long time. behavior seeking a “feel good” reaction to In the workplace, that can be challenging,

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as addicts don’t always present the same symptoms. Moreover, warning signs such as lateness, poor performance, irritability, or withdrawal can be hard to detect in a workplace, or they can be indications of unrelated issues.

The best thing to do, Cook says, is to reach out to them and figure out what’s going on: “It’s not always an easy conversation to have and must be handled delicately, but simply talking to an employee when there’s suspicious behavior is a good place to start.”

Steve Reigle works with the employment services branch of the Counseling Service of Addison County. It’s his job to help people who have barriers to employment find jobs and stay in the workforce. His best advice to employers is to focus on the job that needs to get done and make sure the employee is keeping up with performance.

“As employers you can’t legally force an employee to seek help,” Reigle said. “Even if you suspect an addiction, the best thing you can do is hold someone accountable for their behavior and performance in their job and make sure they know when you see it slip.”

(See Addiction, Page 10)

PAGE 4 — Health & Well-Being • Addison Independent, Monday, January 23, 2017

Study up before chosing which cleanse is right for you Benefits from cleanses vary depending on methods

By CHRISTY LYNN As the holiday season wraps up, party schedules quiet down and the New Year brings reflection and contemplation, people tend to think about what patterns and behaviors they want to change and which they want to reinforce.

Nutrition and diet are often top of the list, especially following those binge-eating days of holiday gatherings when any sliver of dietary guidelines or self-control tend to get thrown out the window.

A popular kickstart to a new dietary regimen is a cleanse.

Cleanses can be designed to target one particular organ in the body (such as the colon, kidney, liver or skin), or intended to effect several organs at once. The purpose of most cleanses is to hit the “restart” button on your digestive system, eliminating some of the toxins that build up within the body and expelling chemicals and pollutants that your body absorbs in the food you eat, beverages you drink and air you breathe.

But while this may sound terrific, it’s important to do some research before

selecting a program that’s right for you.

Thanks to the worldwide web of commercial items for sale, it can be difficult to filter through the expensive kits or intensive programs that could land you on the couch (or in the bathroom) feeling crummy for days on end. Many are more commercially motivated than they are effective, so make sure you know what you’re getting into. Alternatively, you can start with easy and free cleanses that involve simply eliminating the elements of your diet that are inflammatory or hard to process (like fatty meat products, dairy, soy or yeast). For instance, you could add some extra apple cider vinegar, lemon juice or green tea to your diet and be well on your way to increasing your digestive capacity and lowering your blood sugar (two common elements of many cleanses).

Steve Hare, owner of Vermont Sun fitness center, says he gives nutritional advise to friends and gym members all the time. “When it comes to cleansing, I suggest two things,” Hare said. “One, is simply to fast for a couple of days. Just drink water — it’s simple and flushes your system, preparing you for a fresh start.”

The other cleanse Hare has recommended is a raw food cleanse. “This one is nice because you can keep it up for longer, basically just eating clean, fresh vegetables and fruits,” he said.

Some other common purgatives include what’s popularly known as the Master Cleanse, juice cleanses, colon cleanses and general detox cleanses. It’s a good idea to

seek advise from other health and nutrition experts and doctors about cleansing and whether it is safe and appropriate for you.

MASTER CLEANSE The Master Cleanse has been popularized by celebrities like Beyoncé, Gweneth Paltrow and Angelina Jolie, who have publically touted its benefits for quick weight loss. During this cleanse one simply limits all intakes to four ingredients for between three and 10 days. Those ingredients are water, maple syrup, cayenne and lemon juice.

Supporters of the Master Cleanse tout the benefits of each ingredient, suggesting that your body receives enough nutrients to sustain a healthy lifestyle while working to eliminate waste and cleanse the digestive track throughout the period of the cleanse.

High quality maple syrup contains a variety of minerals and vitamins, as well as the sugar that maintains your energy level and provides minimal calories.

Lemon juice suppresses the appetite and also creates more bile in the liver, which traps fat molecules and enables them to easily pass through the digestive system.

Cayenne pepper increases metabolism and aids in digestion. It

also contains vitamins A, B and C, as well as calcium and potassium.

While this cleanse could have powerful detoxing properties (especially when combined with a recommended saltwater rinse and laxative tea), it does receive criticism from health experts who say that it’s unsustainable as a diet and that there’s little proof of the detox benefits. Other critics say that the reliance upon sugar as part of this cleanse is problematic as sugar is a major inflammatory agent in the body.

JUICE CLEANSES The juice cleanse is also quite simply a diet whereby fruit and vegetable juices are the only things consumed for a period of time, generally between one and two weeks. Advocates of juice cleansing suggest that your body will continue to receive valuable nutrients, vitamins and minerals and maintain energy and immune strength while allowing the digestive system to detoxify, renew and heal.

Critics of juice cleansing again argue that fruit juices are especially sugary and without the fiber that generally comes with eating a complete fruit or vegetable, your body has difficulty processing the concentrated sugars in the juice.

COLON CLEANSES The colon’s function in your (See Cleanses, Page 11)

What is a dilated eye exam and why is it important?

Dilation occurs through insertion of drops into your eyes to widen the pupil. The pupil is a hole, appears black and is in the center of your iris, the colored part of the eye. The pupil controls the amount of light entering the eye. Dilation controls the pupil by making it bigger in order to be able to look into the eye with light. The drops take about 15-20 minutes to begin opening the pupil. Symptoms associated with dilation include difficult time focusing on near objects and sensitivity to light, both lasting 4-5 hours on average but can last longer depending on the individual.

Eye care providers can obtain a much clearer and larger view of the eye anatomy and tissues through dilation. The structures optometrists and ophthalmologists view are your optic nerve, macula, retina, vessels, and vitreous. The vessels in your retina are the only arteries and veins in your body able to be viewed naturally and unobstructed without surgery or further intervention. Screening for eye conditions such as glaucoma, macular degeneration, cataracts, retinal detachments, tears and holes along with many other ocular diseases are more easily detected through dilation. Many systemic conditions are also screened; diabetes, hypertension (high blood pressure), hypercholesterolemia (high cholesterol), heart conditions, cancer, brain tumors, and more. Early detection can make all the difference in treating systemic and ocular conditions.

It is the discretion of the eye doctor if dilation is the right option during each appointment. So, always bring your sunglasses!

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Health & Well-Being • Addison Independent, Monday, January 23, 2017 — PAGE 5

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Health & Well-Being • Addison Independent, Monday, January 23, 2017 — PAGE 7

Glaucoma: Diagnosis is key to saving your eyesight Every New Year, many people make a list of things they will do to stay healthy so they can feel their best. But, many of them do not realize that feeling one’s best includes seeing one’s best, too.

January is Glaucoma Awareness Month — the perfect time to spread the word about the disease.

So, this year, the National Institutes of Health’s National Eye Health Education Program is urging people to add learning about glaucoma to their to-do list for 2017.

“Your eyes will thank you for it,” said program senior manager Cyn Davis.

Davis said these are some key things to know: 1.

Glaucoma can cause vision loss and blindness, which can’t be reversed. Glaucoma causes fluid to build up in your eye, causing pressure that can damage the optic nerve, which

To learn more about glaucoma, visit www.nei.nih.gov/glaucoma. transfers visual images to your brain. But, you can save your vision with early detection and treatment.

2. There are no early symptoms. Glaucoma often has no early warning signs. No pain. No

discomfort. No blurry vision. Only advanced glaucoma will affect your vision. Don’t wait for symptoms to visit your eye doctor and have your eyes checked.

3. In the United States, half the people who have glaucoma don’t know they do. Nearly 3 million Americans have glaucoma. Half don’t know it. Lack of awareness and the absence of symptoms are preventing people from detecting the disease early. You can change that — find out if you have glaucoma.

4. Some people are at higher risk than others.

African Americans over age 40, all adults over 60 — especially Hispanics/Latinos, and people with a family history of glaucoma are at higher risk, making early detection especially important. Are you at higher risk? Talk to your family about glaucoma.

5. There is only one way to know if you have glaucoma. Getting a comprehensive dilated eye exam is the only way to find out if you have glaucoma. During the exam, an eye care professional places drops in your eyes to widen the pupils and looks for signs of the disease in the optic nerve.

Now that you’ve got the facts about glaucoma, make a resolution for healthier vision, Davis said.

Schedule a comprehensive dilated eye exam today.

And encourage your friends and loved ones to do the same.

A few tips for understanding health savings accounts WHAT ARE THE ADVANTAGES AND DISADVANTAGES OF HSAS? There are advantages and disadvantages to HSAs. HSA account holders can control how their saved money is spent, and there’s no risk of losing the money at the end of the year because it rolls over. Taxes are not paid on money going into the HSA. In addition, employers can contribute to HSAs, and account holders do not lose their balances when they change jobs.

Disadvantages include the challenge of setting aside money to put into the HSA, especially if finances are tight. One who has certain medical situations that are urgent may find that budgeting for an HSA is impractical.

A RETIREMENT SAVING VEHICLE In addition to the other benefits mentioned, HSAs can be used as a way to invest in retirement.

According to NerdWallet, a service that offers financial tools and objective advice about options and making the best possible decisions, says an HSA is a good retirement savings option, especially for highincome earners who can’t make deductible contributions to a traditional IRA or any contributions to a Roth IRA. HSAs can help offset healthcare costs and even help with long-term financial planning.

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WHAT IS AN HSA? HSAs are like any other savings account, except they can be used for medical, vision and dental expenses. HSAs are taxadvantaged, meaning that income can be deposited into an HSA before it is taxed.

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Exposure to wind, dry air, artificial heat, and smoke from woodstoves or fireplaces can speed tear evaporation and irritate the ocular surface. Dry eye symptoms may include stinging, burning, scratchiness, excessive reflex tearing, and discomfort when wearing contact lenses.

The mainstay of dry eye treatment is tear replacement with artificial tears. These are over-the-counter lubricant drops that can be used as needed up to several times a day. Preservative-free artificial tears are available for those who need to use artificial tears more than every two hours. Thicker tears, gels and ointments are also available for more severe forms of dry eye.

Medicated eye drops containing cyclosporine may sometimes be prescribed to help the tear glands increase production. Steroid eye drops are also prescribed occasionally for discomfort and inflammation but are only for short-term use.

Another treatment for dry eyes is the placement of punctal plugs in the tear duct openings to block the tear drainage system and keep more tears on the eye surface.

Tears evaporate like any other liquid. You can take steps to prevent evaporation. In winter, when indoor heating is in use, a humidifier or a pan of water on the radiator adds moisture to dry air. Wraparound glasses may reduce the drying effect of the wind.

Some people may find dry eye relief by supplementing their diet with omega-3 fatty acids, which are found naturally in foods like oily fish (salmon, sardines, anchovies) and flax seeds.

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Health & Well-Being • Addison Independent, Monday, January 23, 2017 — PAGE 9

How you can maximize your gym workout and membership (MS) — Ringing in the new year might be about toasting to good fortune and reminiscing with family and friends. But for many people, New Year’s Eve also may be spent thinking about New Year’s resolutions, many of which may focus on getting healthy and fit in the year ahead.

No one signs up for a gym membership hoping for mediocre results. Therefore, here is

how to get the most out of a gym membership and regular workouts.

• Get inside the door. The first step to realizing results is to go to the gym. Statistics indicate that within a month or two of joining a gym, attendance numbers dwindle even though people continue to pay for memberships when they are not going to the gym. Schedule time at the gym as you would any other activity. If

you need motivation to go, enlist a friend to join and get you to attend.

• Do something you love. Gyms cater to so many different workout experiences these days that gym-goers need not worry about getting bored with their fitness routines. Start out with an activity you enjoy doing, or experiment with different activities until you find one that you find enjoyable. You may be allowed to

sample classes without paying for a different membership plan, or even just observe outside of the studio door to get a sense of what may interest you.

• Work with a trainer. Gyms employ personal trainers who can help novices learn the ropes.

New members can rely on personal training sessions to familiarize themselves with a gym’s equipment and the proper techniques to employ when using that equipment. Trainers also can play key supportive rolls in members’ workouts, helping to keep clients motivated on those days when the enthusiasm is waning.

• Vary your w o r k o u t s .

Expanding your boundaries is a great way to push your body and maximize your workout.

According to Jacob Wilson, Ph.D., certified strength and conditioning specialist and associate editor of the Journal of Strength and Conditioning Research, “... by only doing cardio your metabolism will actually go down, making weight loss more difficult. Resistance training, however, builds muscle to increase your metabolic rate.” Variety is the spice of life, and it’s also essential to effective workouts.

Fitness resolutions are popular, and there are several ways to realize those resolutions and get the most out of your investment in a gym membership.

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PAGE 10 — Health & Well-Being • Addison Independent, Monday, January 23, 2017

Addiction (Continued from Page 3) In many cases, Reigle says, their job might be the one thing that seems stable for someone suffering from addiction. Understanding that their job is at risk if their behavior doesn’t change lights a fire under them that provides the incentive to “jump off the platform” and “As employers you can’t seek help.

The CSAC legally force e m p l o y m e n t an employee to services program seek help. Even is funded by a grant through the if you suspect United Way of an addiction, Addison County the best thing and has provided you can do is assistance to hold someone between 40 and 60 local people accountable for this past year. their behavior The demand is and performance high and Reigle in their job and says they almost make sure they always have a know when you waitlist of people who need help. see it slip.”

— Steve Reigle The program handles mental, physical, psychological and “real world” challenges that people face as they reintegrate into workplace environments and cope with how to interact with people who may or may not know about their addiction issues.

The program also supports and educates employers working with people in recovery and helps them know what they can expect.

“Simply because someone uses or has used

(drugs) does not make them a bad person and does not make them a bad employee,” said Reigle.

But there are a variety of challenges that these people might face, ranging from losing their driver’s licenses and not having easy means of transportation to struggling with insecure housing, domestic issues, physical pain and feelings of illness while they are on the road to recovery.

Thanks to this multipronged approach, this CSAC employment services program has been quite successful, boasting a 90 percent employment rate among people who have gone through the program.

Similarly, thanks to the outreach and informational efforts of the program, more and more employers in Addison County are opening to the possibility of giving a job to those suffering from addiction.

The goal is to provide evidence to addicts that there is hope that recovery can enable them to resume a productive role in society, and also to employers that while addiction can have horrible affects on individuals and performance in the workplace, it is a disease that can be resolved and former addicts can again be excellent friends, family members, and employees.

Health & Well-Being • Addison Independent, Monday, January 23, 2017 — PAGE 11

Cleanses (Continued from Page 4) digestive system (get ready, we’re getting personal) is to remove water from digested foods and move the remaining solid waste, called stool, through its coils to the anus. The purpose of a colon cleanse is essentially to scrub the walls of the colon and clear out any built-up waste that could be causing digestive issues. There are many types of colon cleanses ranging from medical procedures to simple dietary regimens. We’ll stick to the latter, here.

Fermented foods and foods high in fiber are the best for cleaning the colon. Fermented

foods like yogurt, cultured vegetables like kimchi or sauerkraut, kefir or kombucha contain probiotics that add healthy bacteria to the gut. Fibrous foods like leafy green vegetables, seeds and fresh fruit help to bulk up the fecal matter in your intestines and push things through the track, cleaning as they go.

Focus on healthy fats like olive oil, coconut oil and avocados.

Avoid (as much as possible) meat products, dairy, gluten and added sugar. These are generally the culprits of colon build-up, so avoiding them and focusing on the high fiber diet for 5-14 days will serve you well.

What’s on your mind?

• Do you feel stressed? depressed? anxious?

• Are you concerned about your own or a family member’s drug or alchohol use?

• All of these issues, and others, can negatively affect your health and well being, and your ability to function.

The warning signs of addiction

Help is available!

The Counseling Service of Addison County offers personal counseling for people of all ages, including those dealing with work and family issues, stress, depression, anxiety, and substance abuse. Working with you, our skilled staff can help you put your life back on track.

Our services are covered by most health insurance plans, and a sliding fee scale is also available. In addition to individual therapy, we offer group counseling, school-based services and substance abuse treatment.

Call 388-6751 for more information.

Mental Health Service Locations: 89 Main Street and 67 Catamount Park, Middlebury 25 Mountain View Street, Bristol

Prevention is the best way to stop our addiction epidemic. It is important to openly discuss concerns about drugs with your family, especially your children.

The “feel good” reaction of using alcohol and drugs can turn into addiction.

Genetic and environmental factors cause drug use to progress to addiction in some people. If you have a family member who has drug addiction or alcoholism it may run in your family.

The environmental factors can involve negative influences from family and/or friends, life stresses (money, relationship problems) and more.

Here are some warning signs of addiction to look for: • Withdrawal from friends or family • No longer taking joy in activities or events that used to be fun for the person • Sudden change in friends • Disconnection and disinterest (“blah” attitude) • Secretive behavior, disappearing for extended periods of time at family or social events • Sudden mood swings and unpredictable behavior You’re probably thinking this list describes most people at one time or another, especially teens. The important thing to remember if you answered “yes” to any items above and your loved one’s behavior changed suddenly, it is worth further investigation. If you suspect drugs or alcohol are a problem, talk to your loved one about your concerns- you might just save a life For information on parenting a teen who may be at risk of substance abuse go to this website: http://parentupvt.org.

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