2017 Health & Medical Guide for Chester County, PA and New Castle County, DE. by Ad Pro Inc.

Health&Medical 2017

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See pages 20 & 21 for additional information

Family Doctors at Jennersville Regional Hospital Pictured from left: Michael Barkasy, M.D., Steven Breslow, D.O., Robert Denitzio, M.D. center: Lisa Breslow, D.O. Complimentary Copy â&#x20AC;˘ Southern Chester County Edition

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ADVERTISING DIRECTORY Directory

Occupation/Business

Page

Alfieri Cardiology ..............................................................................Cardiology ................................................................22 Brandywine Massage ........................................................................Massage...................................................................15 Cabinet Factory .................................................................................Cabinetry ..................................................................51 Carty Eye Associates ........................................................................Eye Care .................................................................4,5 Center for Wound Healing ................................................................Wound Care .............................................................45 Chester County Eye Care Associates .............................................Eye Care ....................................................................2 Delaware Breast Cancer Coalition ...................................................Cancer Treatment ....................................................24 Delaware Vein Center........................................................................Vein Clinic ................................................................23 Delaware Ophthalmology .................................................................Eye Care ..................................................................35 Dr. Mary-Anne Ost .............................................................................Family Doctor ...........................................................46 Golden Light Wellness Center .........................................................Wellness Center .......................................................30 Health South Rehabilitation .............................................................Rehabilitation Services............................................8,9 Hearing Services of Delaware ..........................................................Hearing Services/Audiology .....................................39 Ivy Gables ..........................................................................................Retirement Community ............................................34 Jennersville Family Dentistry...........................................................Family Dentistry .......................................................33 Jennersville Regional Hospital ........................................................Hospital ............................................. Cover, 20,21,37 Jenny Chen Family Dentistry ...........................................................Family Dentistry ..................................................26,27 Klim Vision .........................................................................................Eye Care ..................................................................13 London Grove Cabinetmakers LLC .................................................Cabinetry ..................................................................47 Make Time For Massage ...................................................................Massage...................................................................41 Martin Water Conditioning ...............................................................Water Treatment Solutions ......................................10 Newark Urgent Care ..........................................................................Emergency Care ......................................................43 Oasis Senior Advisors ......................................................................Senior Advisors ........................................................49 Oral and Maxillofacial Surgery Associates.....................................Oral Surgery ...............................................................7 Oxford Family Eyecare .....................................................................Eye Care ..................................................................17 Penn Medicine ...................................................................................Hospital ....................................................................52 Sardella Eye Care ..............................................................................Eye Care ..................................................................19 Simon Eye Associates ......................................................................Eye Care ..................................................................25 St. Francis Health Care .....................................................................Family Medicine, Women's Center, ............................. .............................................................................................................Cardiovascular Health ................................................3 The Summit ........................................................................................Retirement Community ............................................11 University of Delaware Star Health..................................................Physical Therapy, Speech Therapy, ............................ .............................................................................................................Nurse Managed Primary Care .................................32 Whitehorse Village ............................................................................Retirement Community ............................................29 6 â&#x20AC;˘ 2017 MEDICAL GUIDE

OCCUPATION DIRECTORY Occupation/Business

Page

Cabinetry .................................................................47,51 Cancer Treatment.........................................................24 Cardiology ....................................................................22 Cardiovascular Services .................................................3 Emergency Care...........................................................43 Eye Care..........................................2,4,5,13,17,19,25,35 Family Dentistry ..................................................26,27,33 Family Doctor/Primary Care .................................3,32,46 Hearing Services/Audiology .........................................39 Hospital........................................... Cover,3,20,21,37,52 Massage ..................................................................15,41 Oral Surgery ...................................................................7 Physical Therapy/Speech Therapy...............................32 Rehabilitation Services ................................................8,9 Retirement Community .......................................11,29,34 Senior Advisors ............................................................49 Vein Clinic.....................................................................23 Water Treatment Solutions ...........................................10 Wellness Center ...........................................................30 Women's Center .............................................................3 Wound Care .................................................................45

2017 HEALTH & MEDICAL GUIDE is published annually by the Chester County Press, P.O. Box 150, Kelton PA 19346. For more information please call 610-869-5553. Cover photo by Jie Deng

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A culture of caring at HealthSouth Rehabilitation Hospital of Middletown When Kenny Perdue arrived at the HealthSouth Rehabilitation Hospital of Middletown, he was facing a difficult road to recovery after he suffered traumatic injuries to the tibia and fibula in his left leg during a May 8 motorcycle accident. The 57-year-old resident of Newark had spent eight days in a Delaware hospital followed by two more days in a Pennsylvania hospital for treatment before he was ready to undergo the extensive rehabilitation that would be necessary to get him back on his feet. When it was time to select a place for rehabilitation services, Perdue and his wife did some research. Perdue’s brother had previously had a good experience at a HealthSouth Rehabilitation Hospital in another state, so they looked into HealthSouth Middletown, a relatively new hospital in the growing community. Perdue’s wife went on a tour of the building and met everyone in the nursing department who would be caring for her husband. She saw the gym and the other facilities where he would be working on his rehabilitation. The staff explained how the rehabilitation services would be provided, and how the therapies would help Perdue achieve his goal of getting back to his normal life at home. The rehabilitation work started right away. Instead of relying on a bedpan or a urinal, like he did while in the hospital, Perdue was taught by the staff how to transfer himself from the bed to the wheelchair so that he could 8 • 2017 MEDICAL GUIDE

move to the bathroom safely and independently. He couldn’t bear any weight on his foot initially, so the staff slowly started him on the process of building up his strength. The staff utilized state-ofthe-art equipment at HealthSouth Middletown, including a machine that can be raised or lowered to simulate what it would be like to transfer from a wheelchair to a car or SUV. After some work, Perdue was able to stand with a walker. He progressed quickly, thanks to the work of the capable and caring staff. “The first time I used the walker and ‘hopped’ 15 feet, I knew that I was accomplishing something,” Perdue explained. “I knew that I was in the place where I needed to be to get home.” HealthSouth Middletown CEO Mathew E. Gooch credits the staff of approximately 160 people with helping Perdue and others like him who need rehabilitation services. “The staff at HealthSouth Middletown is really second to none,” Gooch said. “They really create a family environment here.” The HealthSouth Corporation operates approximately 120 inpatient hospitals throughout the U.S. and Puerto Rico. The Middletown location on East Hampden Road is the first HealthSouth in Delaware. “There was a tremendous need for a rehabilitation hospital like this in this area,” Gooch explained. HealthSouth Middletown provides rehabilitative care for patients who are recovering from conditions such as cardiac and

pulmonary conditions, strokes, spinal cord injuries, complex orthopedic conditions, or Traumatic Brain Injuries (TBIs). “We treat patients with a lot of different medical issues,” explained Gooch. The average stay for a patient is 10 to 14 days, which gives the staff the opportunity to get to know the patients and to work with them on any health issues that they might be dealing with. The staff is literally on a first-name basis with the patients. Gooch said that he relishes the opportunity to work at a hospital where patients see so many benefits from the personal care that they receive. “I got into health care to make a difference,” he explained. “You can really get to know a patient over the course of 10 to 14 days.” After a 22-day stay, Perdue was able to leave the rehabilitation hospital and return home where he is still recovering from his effects of the motorcycle accident. As a

result of the rehabilitation therapy that he received at HealthSouth Middletown, he is able to feel independent in his own home. He said that he would definitely recommend HealthSouth to others. For those who need rehabilitation from an injury or an ailment,“We say that it is the place to be,” Perdue explained. It is certainly the place to be to get back on the road to recovery. Gooch said that for the latest reporting period, 83 percent of the patients at HealthSouth were discharged to return to their homes, which is slightly higher than the 78 percent average in the region. He and the staff take great satisfaction when they are able to help patients like Perdue return to their normal lives. “Our ultimate goal, explained Gooch, “is to get people back to the life they knew before they were in the hospital. This company truly places a focus on quality outcomes.”

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Cold Weather Workout Tips Don’t pack away your workout routine just because the weather turns cold. Exercise is important, no matter the temperature.

lthough it may take more motivation, it is still possible to keep up your workout during the winter. Certain factors can make winter exercise dangerous, but follow the tips below to keep the body you worked so hard for during the summer. Plan for Different Variables Keeping an eye on your local weather forecast can save you a great deal of trouble when preparing for a workout. Plan to stay inside if the forecast 12 • 2017 MEDICAL GUIDE

calls for rain or snow. Unless you have waterproof exercise gear, your body will have trouble keeping up your core temperature. Wind chill is another factor to consider. The Mayo Clinic reports frostbite is rare when temperatures are above 5 degrees Fahrenheit but becomes much higher with a wind chill of minus-18 F. Even a warm set of clothing may not be enough to stop the wind from penetrating layers and making your skin

vulnerable to frostbite in chilly conditions. Protect Yourself The cold may make it harder to realize that you are becoming dehydrated. You are just as likely to become dehydrated whether you’re working out in the cold or heat. Keep your body hydrated by drinking plenty of water before, during and after your workout. Just because you don’t feel thirsty doesn’t mean your body doesn’t need to be replenished.

When your body is cold, blood flow is focused on the core. This may make your hands and feet more susceptible to frostbite. Wearing a thin pair of gloves and covering them with a heavier pair lined with wool will protect your hands and give you a layer to remove if they become too hot. A pair of shoes that are just a tad bigger than what you usually wear will give you room for a pair of thick, thermal socks to keep your feet from getting too cold.

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Health and Desk Jobs Brains are working hard while at a desk job, but the rest of the body is quite inactive. Special efforts are needed to stay healthy in this case. Why bother? 14 â&#x20AC;˘ 2017 MEDICAL GUIDE

ecause studies show that sedentary lifestyles can lead to health issues such as obesity, diabetes and mobility issues. We owe it to ourselves, our co-workers and our families to get up from the chair every once in a while and keep our bodies moving. The success of our careers may depend on it. The Risks of Inactivity If you have a desk job, there could be physical consequences down the road even if you stick to a regular exercise routine. That means that no matter how often you

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try to hit the gym, your work situation may be hampering you in the long run. Long periods of inactivity can put stress and strain on the whole body. Over time, according to Blue Cross Blue Shield, people who sit for a long time without moving are more likely to have joint, bone and posture problems. They also have increased risk of obesity and related conditions such as heart disease, diabetes and stroke, among others. The physical effects will eventually lower energy levels and mental alertness. This sluggishness could affect

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your productivity at work. Develop a plan that you can realistically stick with over the course of months and years. Moving at Work We need to move to stay healthy, so we have to think of creative ways to incorporate more movement during those eight hours at the desk. The experts at BCBS suggest these tips: • Take the stairs, not the elevator for a healthy burst of movement. • Walk to a co-worker's desk rather than calling or

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emailing. This simple step — or steps — can make a huge daily difference. You may be more productive, too. • When someone comes to your desk, stand up to talk and use the opportunity to stretch your legs and arms. • Take a brisk morning and afternoon walk around your building. Your lunch break can make for the perfect time for a walk. • If you run errands during lunchtime, walk briskly to and from your car. Park far away from your company’s entrance if possible. Extra steps add up quickly.

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How to Choose a Physician Your physician will learn many confidential things about you — things that you may even feel uncomfortable talking about with your closest friends. It’s important to find a physician you can trust when discussing health-related details.

hanks to the Affordable Care Act, the number of people with health insurance has increased dramatically. With this influx into the healthcare marketplace, it may actually be a challenge to find the perfect physician for you. Don’t get discouraged, and definitely don’t settle when you’re making this very important decision. Questions to Ask Does your physician accept your insurance? Most insurance companies offer a directory, revealing all physician offices that accept their clients. For added assurance, call the physician’s office to make sure it hasn’t dropped your insurance plan. Are you comfortable with the hospital your physician is affiliated with? If your physician deems that you need to be admitted to a hospital, you may not have a choice on where you go. If there is a hospital in the area you are opposed to visiting for some reason, you may need to find a physician who isn’t affiliated with that particular hospital. Comfortability at the Office Feeling comfortable with your 16 • 2017 MEDICAL GUIDE

physician is a critical factor when making your choice. It also is important to pay attention to the other members of your physician’s staff. Remember, the people who are scheduling your appointments, relaying messages to your doctor and greeting you as you enter their building were put in place by your physician. Disrespectful or inefficient staff should be a red flag about the physician’s practices.

A study by The Associated Press-NORC Center for Public Affairs Research discovered that over half of Americans focus on personality and relationship when it comes to choosing a physician. Look for a physician who seems interested in what you’re saying. Someone who interrupts your sentences or inadequately answers your medical questions should convince you to keep shopping for a different physician.

Office Policies Each physician’s office has different policies, but there are a few that should be industry standard. Consider finding a different physician if scheduling a routine appointment takes more than a week. It also can be helpful to find out if the doctor offers sameday visits and ask how much time to expect to spend in the waiting room.

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Benefits of Sleep Sleep is the foundation for overall good health. Without sleep we’re grouchy and testy. With proper sleep, we’re back to our old peachy selves. 18 • 2017 MEDICAL GUIDE

etting plenty of sleep will improve your quality of life both mentally and physically, so finding ways to increase your ratio of shut-eye to being awake should be an important part of your overall health. Some of the benefits of sleep are quite obvious, because we can all relate to that feeling of rest when we sleep well. That gives us significant advantage over sleepdeprived people in many areas of life, including job performance and overall relationships with others. But just how many of us are getting a full night’s sleep? Not enough. About 70 million

Americans of all ages suffer from chronic sleep problems, according to the National Institutes of Health. Lack of Sleep Because Americans are very busy, sleep is sacrificed too often in order to keep up the pace. However, sleep deprivation actually decreases an individual’s quality of life. According to the NIH, although personal needs vary, on average, adults need seven to eight hours of sleep per night. Babies typically sleep about 16 hours a day. Young children need at least 10 hours of sleep, while teenagers

need at least nine hours. If we consistently fall below these averages, there are many negative consequences, including increased irritability, dulled senses and less energy, according to the NIH. Sleep Tips Getting enough sleep is easier said than done, and sometimes it is just hard to wind down after a long day at the office. Sleep can be disrupted by many things, including stimulants such as caffeine or electronic distractions. If you’re having trouble settling into a consistent sleep routine, try these tips from the NIH:

• Go to bed at the same time each night and get up at the same time each morning; • Sleep in a dark, quiet, comfortable environment; • Exercise daily (but not right before bedtime); • Limit the use of electronics before bed; and • Avoid alcohol and stimulants such as caffeine late in the day. If these tips do not help, talk to your doctor. There could be physical reasons why you cannot sleep, including insomnia and sleep apnea. These conditions can be dangerous, but they are treatable, so it’s important to visit your physician.

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Quality care that is convenient, too By Steven Hoffman Staff Writer The primary care physicians affiliated with Jennersville Regional Hospital understand that it’s an on-demand world, and their patients need quality care that is also convenient. For that reason, Jennersville Family Medicine, Family Practice Associates of Southern Chester

number one, but right behind it is good service. We try to see a patient within 15 minutes of their appointment time. That’s very important to us. We also have convenient office hours.” When nurse practitioner Laura Sexton joined Robert P. Denitzio, M.D. at Family Medicine Specialists of Jennersville last July, two of the more significant and immediate impacts were that

All three Jennersville Regional Hospital family practice locations offer convenient hours.

County, and Family Medicine Specialists of Jennersville offer extended office hours, the ability to request appointments or communicate with their health care providers through a secure online patient portal, and offer convenient locations throughout southern Chester County. “We’ve always been proactive about providing great service to our patients,” explained Michael A. Barkasy, M.D. of Family Practice Associates of Southern Chester County. “If someone calls in the morning for an appointment, we try to get them in that same day. Good medical care is important—that’s always 20 • 2017 MEDICAL GUIDE

they could treat more patients and offer prompt appointments to better meet those patients’ health care needs. “We can now offer same-day appointments much easier,” Sexton explained. At Jennersville Family Medicine, Steven Breslow, D.O. said that if someone calls for an appointment between 8 a.m. and 10 a.m., the staff can offer the appointment for that same day. And at Family Practice Associates of Southern Chester County, office manager Elesha Kita said that the doctors have been known to schedule appointments through lunch so

that they can provide care for a patient in need. Primary care physicians like Breslow, Barkasy and Denitzio believe that offering prompt and professional care isn’t just what’s expected by patients; it’s what’s needed for them to attain their optimal health. Small issues need to be accurately diagnosed and treated before they become larger issues, and potentially larger issues need to be addressed quickly. “We are dedicated to a comprehensive and proactive approach to you and your family’s overall health,” explained Breslow. “Our physicians offer a broad range of primary care services, as well as focused expertise in geriatrics, women’s health, and disease prevention and management.” Jennersville Family Medicine is a full-service family practice with offices in West Grove and Oxford that has served the Chester County area since 2001. In addition to Breslow, the experienced team includes Lisa Breslow, D.O., Sharon Jarrett, a certified nurse practitioner, and Autumn Smith, a doctor of nursing practice. They emphasize primary care as well as prevention and wellness, and they promote good health for their patients by offering disease prevention, evaluation and treatment of illness, and the regular monitoring of ongoing conditions. Other services include, but are not limited to, treatment of minor injuries, asthma care, cancer screening, disease management, geriatric care, gynecologic exams, men’s health, minor in-office surgery,

physicals and wellness exams, and vaccinations. “We have a broad knowledge base and extensive experience in primary care as well as prevention and wellness,” Breslow explained. “Our practitioners are able to diagnose and treat most of the health issues experienced by our patients. This means seamless medical care from the practitioners you know and trust. We firmly believe that your good health is a partnership between you and our staff.” That viewpoint is also shared by Dr. Denitzio. “Our philosophy at Family Medicine Specialists is to provide you with the most up-to-date medical care. Our goal is to reproduce the one-on-one relationship that patients used to have with their family doctor.” At Family Medicine Specialists, patients can receive help with everything from chronic disease management to herbal medicines reviews to immunizations. The practice offers wellness exams, GYN services, pre-pregnancy health evaluations, minor surgery and on-site procedures, sports

“We focus on treating the patient, not just the disease.” -Dr. Barkasy and insurance physicals, and treatment for common ailments and injuries. Sexton, who worked as an R.N. for 12 years in Colorado before earning board certification as a nurse practitioner, explained that the staff is well-trained to look at how things like diet and exercise may be affecting a person’s overall health. Primary care physicians are the first line of defense in one’s health, and one common thread between these three practices is the tremendous experience that each staff has. Family Practice Associates of Southern Chester County was founded by Barkasy and Daniel N. Duran, M.D. in 2008, but the two doctors have actually worked with each other since 1995 and they have been living and caring for patients in the southern Chester County area since 2002. The practice has two offices, one in West Grove and one in Kennett Square, for the convenience of patients. Kita explained that they offer appointments as late as 7 p.m. three nights a week, and they even have early-morning appointments, starting at 7 a.m., available. Barkasy noted that the earlymorning and evening hours can be especially convenient for patients from southern Chester County who are commuting to work along Route 1, as both their offices are nearby. “There is also a doctor on-call at all times,” Kita added. In addition to Duran and Barkasy, the staff includes Stefanie Steiner,

Photos (3) by Jie Deng

The caring staff at Jennersville Family Medicine in West Grove.

D.O., and certified physician assistants Kimberly Tupper and Heather Penny. Family Practice Associates of Southern Chester County offers everything from adolescent care to cancer prevention and sports injury prevention and management. They can treat various illnesses and injuries and offer chronic disease management, fitness and nutrition management, diabetic counseling, vaccinations, and more. The patient portal allows the patients to communicate easily and effectively with the doctors and physician assistants. Barkasy said that they encourage their patients to e-mail the doctor or provider whenever they need assistance with something. The staff has built a fine reputation by listening to the concerns of each patient and then providing individualized attention and care. “We focus on treating the

patient, not just the disease,” Dr. Barkasy said. “Our dedication to excellence is evidenced in every aspect of our practice, from prevention to diagnosis and treatment. The level of quality and concern is made possible through our philosophy of private, individualized, and personal care using the latest technological advances possible. We try to make sure that all our patients have a great experience, and that they feel better when they leave than when they walked in.” More information about Jennersville Family Medicine can be found at www. jennersvillefamilymedicine. com, Family Practice Associates of Southern Chester County has a website at fpascc.com, and more information about Family Medicine Specialists of Jennersville can be found at fmsjennersville.com.

Jennersville Family Medicine 390 Vineyard Way Building 500, Suite 501 West Grove, Pa. 19390 610-869-0953 29 North Third Street Oxford, Pa. 19363 610-932-6386 Family Practice Associates of Southern Chester County 900 West Baltimore Pike, Suite 200 West Grove, Pa. 19390 610-869-4627 200 Old Forge Road, Suite 203 Kennett Square, Pa. 19348 610-388-4627 Family Medicine Specialists of Jennersville 1011 West Baltimore Pike Suite 102 West Grove, Pa. 19390 610-869-8919 2017 MEDICAL GUIDE • 21

Dealing with Allergens Allergies can be caused by the environment, food or reactions to medications. And without a doubt, they can all cause misery. Itchy eyes and scratchy throats are just the beginning for many allergy sufferers.

ore serious issues can occur if allergies are not kept in check. If you suspect that you may be suffering from an allergic reaction — even if it is mild — you should consider making an appointment with your physician to investigate. What are Allergies? According to the Mayo Clinic, allergies occur when

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your immune system reacts to a foreign substance by producing antibodies that identify a particular allergen as harmful, even though it isn’t. The National Institutes of Health identifies the following as common allergy triggers: • Airborne allergens, such as pollen, animal dander, dust mites and mold; • Certain foods, particularly peanuts, tree nuts, wheat, soy,

fish, shellfish, eggs and milk; • Insect stings, such as bee or wasp stings; • Medications, particularly penicillin or penicillin-based antibiotics; and • Latex or other substances you touch, which can cause allergic skin reactions. If your family has a history of allergy problems, it’s worth a checkup with your doctor to check your sensitivities.

Broad Symptoms When an allergy sufferer comes into contact with an allergen, his immune system reacts. Skin can become inflamed, as can sinuses, airways and digestive systems. This results in a runny nose, sneezing, itching, rashes, swelling or asthma. Allergies can range from minor to severe, and a life-threatening reaction called anaphylaxis also can occur.

Treatments & Prevention Sadly, there are many allergies that have no cure. Treatment and management are the only ways to relieve the suffering in many cases. Nasal saline and 24-hour allergy medications or antihistamines can alleviate symptoms for many sufferers, but itâ&#x20AC;&#x2122;s important to check with your doctor before starting any new medication. If dust or pet mites are causing your reactions, frequently washing your bedding in hot water can help tamp down the effect. Ventilation fans and dehumidifiers can reduce moisture in damp areas where mold grows.

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Senior Fitness Benefits You are probably familiar with many of the health benefits you can gain from physical activity. Exercise assists in heart health, healthy bones and weight maintenance. You may be surprised to learn how exercise can protect seniors from dangerous diseases and decline in brain function.

ging may provide an excuse for a lack of physical activity, as you may blame your lack of exercise on sore muscles or weak bones. But your senior years are when you should be focused on improving your physical health. In fact, the Centers for Disease Control and Prevention reports that seniors have more to gain than younger people.

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Brain Function It is a common rule that any exercise that benefits your heart is also promoting brain health. Increasing your heart rate allows oxygen to be pumped to your brain and creates hormones to aide in the growth of brain cells. An active exercise regimen has been shown to aid in the prevention of dementia and Alzheimer’s disease.

There are non-physical activities you can perform on top of a physical lifestyle to promote brain health. Some of these include a healthy diet, learning a foreign language or learning a musical instrument. Learning something new is great way to keep an aging mind active. The

Fight Diseases National Institutes

of Health state that staying active can prevent or slow down many diseases. The Mayo Clinic has listed a few ways exercise helps hinder symptoms of several common diseases among seniors: • Diabetes. Exercise assists in insulin more effectively managing your blood sugar. It also will control your weight, which is a huge factor in your fight against diabetes.

• Asthma. Exercise has been shown to reduce the frequency and severity of asthma. • Arthritis. Exercise will help manage pain associated with this disease. It also will maintain muscle strength in certain joints. Control Stress You may notice higher stress levels as you age. Physical activity can be a key component in managing stress by improving your ability to get a good night’s sleep and releasing stress-fighting endorphins. It has been shown that physical exercise will decrease tension and stabilize moods, and aerobic exercise can have anti-anxiety effects.

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Determine Your Fitness Level Keeping active is a necessity for anyone in their senior years. As your body ages, your muscles and bones begin to weaken. An important part of having a body that is efficient in repairing and maintaining itself is to keep up with physical activity and proper nutrition.

eciding that you are ready to begin a regimen to get your body in better shape is the first step in protecting your health and longevity. It is important to know your level of fitness before you begin a strenuous routine that may put unnecessary pressure on your heart and joints. This can be a collaborative process with your physician, so be sure to set up an appointment with him or her before taking on any new exercise activities. Analyze Your Current Habits Before beginning your new fitness plan, consider your everyday behavior. Exercising beyond your limits may result in you becoming frustrated and discouraged, eventually causing you to give up on a life of fitness. Ask yourself how much time you spend sitting, how often you’re active and what you’re doing when you are active. Planning an exercise regimen that incorporates activities you are already participating in can lead to a successful workout. Test Your Fitness If you haven’t lived an active lifestyle you will need to be careful while your body gets 28 • 2017 MEDICAL GUIDE

used to its new physically active workload. The National Institute on Aging has listed some ways you can test yourself and your level physical capabilities. • Endurance test: An easy way to see how your body reacts to physical activity is to time yourself walking a certain distance. Keep track of how your times differ and your body feels over a period of a week. • Strength test: Test your upper- and lower-body strength

by recording how many arm curls and chair stands you can do over a week. • Balance test: Time how long you can safely stand on one foot. Be sure to administer this test near something sturdy in case you lose your balance. Improving Fitness Weaknesses These tests may expose a few weaknesses when it comes to your body. Start slow to improve these deficiencies.

Your endurance and strength can easily be improved by pushing yourself a little more each day. Walk an extra block or do an extra set of curls than the day before. Correcting your balance is also possible but may take more time. Try walking backwards, sideways or standing from a sitting position. Try these tips gradually and within the strategy you and your physician come up with.

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Donating Blood Donating blood is a powerful way to help others. It is a very simple and safe procedure, and even people as young as 17 can donate.

eople donate blood for many reasons. Maybe they are returning the favor after a friend or family member received blood. Maybe they do it for the health benefits. No matter the thinking, everyone can agree that blood donations are critical to our healthcare system. The Benefits There are actual benefits to donating blood besides feelings of good will. Before a donation, blood donors receive a mini-physical that comes with a full report. According to the Red Cross, these aspects are reviewed during these checks: • pulse; • blood pressure; • body temperature; and • hemoglobin. Why is this such a great benefit? During this check, it’s possible that blood donation professionals may find underlying health issues. You could be alerted to something you didn’t know about and prompted to follow-up with your physician for next steps. The Process The process of blood donation has been refined and improved over the years. There are different kinds of blood donation, and depending on what you are participating in,

you will be given information on all of the related processes. According to the Red Cross, these are the basic requirements for donors: • Be in good general health and feeling well; • Be at least 17 years old in most states, or 16 years old with parental consent if

allowed by state; and • Weigh at least 110 pounds. (Additional weight requirements apply for donors 18 and younger.) Thinking of donating? The Red Cross recommends the following steps: • Have a light meal and plenty

to drink; • Bring your donor card, driver’s license or two other forms of identification; • Bring the names of medications you are taking; • Wear a comfortable top that can be rolled up easily; and • Bring a support person if you feel a little apprehensive. 2017 MEDICAL GUIDE • 31

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Prevent Falls The National Institutes of Health states that more than a third of senior citizens experience a fall each year. A great risk of a fall-related injury is a hip fracture, which can cause serious health issues.

racticing balance exercises will give you a stronger defense against falling. You can strengthen your body’s ability to position itself anywhere by using simple exercises. Having control over your balance can make the difference between living independently or living with the assistance of professionals.

Talk to Your Doctor The first step in preventing falls is to discuss your fall risk with your doctor. Prepare for questions about your prescription medications, fall history or any health conditions that may put you at a higher risk of falling. Certain conditions include joint pain, shortness of breath and even eye or ear disorders. Your doctor can tell you your level of risk and how you can

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approach lowering that risk. Importance of Physical Activity Keeping yourself physically active will greatly enhance your chances of avoiding falls. Consistently walking, swimming or jogging also will strengthen your balance and coordination, giving you more confidence in your daily activities. Discuss your fear of falling

with your trainer. He can give you a workout regime to follow that will be a great benefit to you and your health. The NIH recommends a few at-home exercises for fall prevention: • Stand on one foot: Be sure to stand next to something solid like table or wall. • Leg raises: These exercises should be completed behind a Continued on Page 34

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sturdy chair. Perform side and back leg raises to strengthen your hips and thighs. â&#x20AC;˘ Walk heel to toe: Take steps that end with your heel just in front of the toes on your other foot. This exercise is great for improving balance. Modify Exercises Once you have a steady exercise program underway and you feel comfortable with your progress, change up some of the exercises. A good way to challenge yourself with exercises involving chairs would be to use only one hand during these exercises. After that, switch to using just a single finger until you are able to perform these exercises with no hand assistance at all.

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Healthy Grocery Shopping Tips A trip to the grocery store can be stressful if you’re not properly prepared. Impulse buys may induce bad shopping decisions. Learn how to prevent making these decisions and stick to healthy meals for yourself and your family.

busy lifestyle can get in the way of healthy meal preparation. Sometimes the convenience of packing a lunch with a quick sandwich and some chips can be tempting. Consider some healthier alternatives and set aside a few hours to prepare healthy meals and snacks for the week. Planning a smart grocery list is a great way to set yourself up for a healthy week of eating. Stick to Your List Before you embark on your shopping trip, do your research. Find your store’s weekly ad, look for healthy sale items and create your weekly meals from there. Having this list will make grocery shopping more efficient and greatly reduce the time you spend there. Grocery stores are known for eye-catching displays that may sway you to make an impulse buy. Having a list and strictly following it will make it easier to avoid these displays and purchase only sensible food choices. Healthy Hot Spots If you have paid attention to the layout of most grocery stores, you’ve probably noticed that the healthier choices are located around the perimeter. There, 36 • 2017 MEDICAL GUIDE

you will find the fresh produce, meats and dairy sections. Shopping the perimeter first will load your cart with healthy choices and make it easier to avoid packaged, processed foods found in the middle of the store. Your grocery store’s meat department can be a goldmine in the quest for a healthy shopping trip. Look for fresh fish and chicken. These two meats are packed with healthy fats and protein that will add loads of nutrition to any meal. Keep it Fresh When planning your healthy shopping trip, avoid processed foods and spend a little more on fresh items. Processed foods are loaded with preservatives in order to provide a longer shelf life. For instance, the meat that your butcher slices daily has much lower levels of sodium nitrite than that of the prepackaged meats that arrive frozen. Consider purchasing your bread from the bakery, where most grocery stores bake their bread daily. Buying fresh bread helps you cut out many of the preservatives, artificial flavors and loads of added sugar that can be found in some of the processed options.

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Preventing Sports Injuries High school athletes are naturally at risk for sports-related injuries. According to the Centers for Disease Control and Prevention, these athletes account for an estimated 2 million injuries, 500,000 doctor visits and 30,000 hospitalizations annually.

o what kind of steps can you take to make sure your high school student-athlete stays safe on the diamond, football field or track? As with most injury-related issues, it all comes down to preparation and preventive education. Most at Risk Sports From baseball, basketball and soccer to football, wrestling and volleyball, high school athletics spread across a broad spectrum of activities. Some have higher degrees of contact and difficulty, putting kids more at risk for injuries. Of the nine different sports studied, the CDC confirmed that football, girls basketball and wrestling had the greatest proportions and severity of injuries While these findings point to some of the most dangerous activities, they aren’t conclusive. You may think soccer is less dangerous than football, but studies have found increased occurrences of concussions in the sport. Golf may not seem like a very dangerous athletic endeavor to those outside the sport, but those who have participated know that injuries can take a toll. Types of Injuries & Safety Just as there are many different 38 • 2017 MEDICAL GUIDE

sports for boys and girls to choose from at the high school level, there are many types of injuries that can occur. These can range from cuts and bruises to mobility-limiting sprains and fractures. Concussions have grabbed the national spotlight with Hollywood movies and highprofile athletes calling attention to the issue. The high-school level can be just as dangerous, so precautions must be taken when it comes to protecting the heads of student-athletes. Safety is always the goal so that high school athletes can play, compete and thrive in their chosen sports. According to Kids Health (The Nemours Foundation), student-athletes should follow four guiding principles: • The use of compliant and properly fitting equipment; • The appropriate maintenance and integrity of playing surfaces; • Adult supervision and commitment to safety; and • Proper preparation. If any of your child’s athletic experiences fail to meet these standards, it’s time to bring it up to your school board, coach or community leaders. We must work together to ensure the consistent safety of our children.

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Swimming Aerobics If you are experiencing painful joints or muscles during your exercise routine, you should know the benefits of working out in the water. Water provides low-impact exercise that enables synovial fluid to supply your joints with nutrients and eliminate the forces caused by exercising on land. Benefits in the Water By performing water-based exercises, you are taking advantage of a hydrostatic pressure that lowers your heart rate and helps blood pump even more efficiently than exercising on land. The AARP has laid out some other major benefits you will receive with water workouts: • Working out in the

water reduces your risk of overheating while exercising; • There is no injury risk due to a fall; and • Water’s resistance will improve your posture, flexibility, balance and strength. Keeping Safe in the Pool While working out in the water can be safer than land

exercises, there are a few things to consider before you jump in the pool. Water pressure will spike your body’s blood pressure. If you suffer from high blood pressure, it is a good idea to start out in the shallow end, allowing your body to get used to the water. Remember that water provides extra resistance.

Moving too fast may cause extra strain on your muscles or bones. Be sure to take it easy when you begin training under water until your body is used to the extra resistance. Water Exercises Whether you decide to join a facility with a water-based exercise program or plan to exercise in your own pool,

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there are some common exercises you should know about. Aqua jogging is a low-impact exercise that can be used for a great pre-workout. Performing this exercise is as easy as it sounds. Simply jog from one side of the pool to the other. Remember to go slow at first and gradually speed up. Leg lifts will improve your balance. Stand straight in the pool and alternate lifting each leg to the side and back down. Flutter kicking is another popular water exercise. To perform this, exercise just float with your stomach down and your head above water and kick your legs. This is a great way to get your heart pumping.

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Cardio Health As we age, our heart rate declines. This can lead to the heart and lungs pumping less oxygen to our muscles during physical exercise. If you have noticed a considerable amount of fatigue during exercise it may be due to this restriction of fuel to your muscles.

ust because you’re fatigued doesn’t mean you should give up on your physical goals. In fact, researchers have discovered that hardships in physical ability area impacted by inactivity more than aging. This means that regular physical activity can slow and sometimes even reverse some cases of physical decline.

for Disease Control and Prevention created. To perform this test, begin talking during your workout. If you can comfortably carry on a conversation but are unable to sing, you are at your body’s ideal intensity zone. However, if even saying more than a few words is difficult, you will need to dial down your intensity level.

Know Your Limits If you are just beginning a new cardio regimen, it is important to know how far your body can go. Be sure to see your healthcare expert before beginning your new routine. Your health care professional can explain possible risks based on your physical health and medication you may take. It is crucial that you do not push yourself to the point where breathing and talking becomes difficult during your workout. A good way to test yourself is to use The Talk Test, which the Centers

Pre-Workout Activities If you prepare your body before your workout by engaging in light warm-up exercises and stretching, you will likely see better results. Stretching will loosen up muscles and joints, making a safer and more comfortable exercise experience. Allow yourself five minutes for a warm-up workout before engaging in more intense cardio. Some good pre-cardio workouts include push-ups, marching in place and squats. These exercises can get your blood pumping before your actual workout.

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Staying Healthy at Work If you consistently put in full-time hours at your company, you probably find yourself exhausted after the end of a busy work day. Working 40-plus hours per week at any job can expose you to unhealthy habits and conditions, especially if you have a high-stress role with demanding responsibilities. 44 â&#x20AC;˘ 2017 MEDICAL GUIDE

rom washing your hands to making a little time for exercise during your work week, there are steps you can take to make sure you remain healthy at work.

Doing Your Part Regardless of your workplace environment, bacteria can easily be found there. The Centers for Disease Control and Prevention recommends frequently washing your hands with hot, soapy water for at least 20 seconds. It also is a good idea to keep a bottle of alcoholbased hand sanitizer around to

use after coughing or blowing your nose. Getting preventive vaccinations also is a good way to keep yourself and co-workers protected from seasonal viruses like the flu. If you are experiencing symptoms of the flu or any other contagious illness, be sure to call your supervisor and explain that you feel it would be more responsible to take the day off.

wipes on hand. Wipe down appliances that are heavily used, like the microwave or vending machines, before you operate them. Avoid using your co-workers’ equipment. It’s never a good idea to handle a co-worker’s telephone, keyboard or other work tools. Especially if they aren’t as apt to keep a clean environment, you may wind up negating your healthy behaviors.

Bacteria Hot Spots Aside from washing your hands, a good rule of thumb is to keep a package of anti-bacterial

Exercise and diet It can be hard enough to dedicate yourself to a good exercise routine at home; trying

it at the workplace may seem impossible. Depending on the type of job you have, exercise may be hard to come by, but it’s important to squeeze it in when you can. Busy work days make it too easy to justify picking up a quick lunch from the local fast-food place. Instead, pack yourself a healthy lunch and eat at work. Utilize the extra time you saved by not driving to the fast-food restaurant to go on a walk during your break. This combination of healthy eating and moderate exercise can do wonders for your waistline.

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On Track TO A HEALTHIER YOU

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The DASH Eating Plan Find yourself trying the latest fad diets over and over again? That’s because they are just that — fads! DASH is different because it is proven.

he Dietary Approaches to Stop Hypertension has backing from major national health organizations for its simplicity and effectiveness in helping people get healthier. Need a little dash of DASH in your life? Follow the steps below to get started. Always remember to check with your physician first before starting any new diet. He will be able to give you advice that is tailored to your personal health and weight. The Plan The DASH plan requires no special foods, which means participants can conveniently shop at their local grocery store. It includes daily choices from the different food groups, but the calorie needs and recommended intake will vary per person. The plan limits daily sodium levels to 2,300 milligrams, meaning processed foods need to take a back seat to healthier, fresher options. Followers of the DASH plan need to pay special attention to food labels to make sure they’re staying on track. One thing the DASH eating plan specifically incorporates is more potassium. Some examples of potassium-rich foods include potatoes, yogurt, oranges and fish. 48 • 2017 MEDICAL GUIDE

According to National Institutes of Health, here are some specifics to include in your DASH plan: • Vegetables, fruits and whole grains; • Foods low in saturated and trans fats; and • Foods rich in potassium, calcium, magnesium, fiber, and protein. And here are some to keep out of your DASH diet: • Anything high in saturated

fat; • Fatty meats or full-fat dairy products; • Tropical oils, such as coconut, palm kernel and palm oils; and • Sugar-sweetened beverages and sweets. Health Benefits There are obvious health benefits of the DASH plan, including lower salt intake,

decreased saturated fats and moderation of calories. These changes can contribute to lowering high blood pressure and bad cholesterol, helping you maintain a lower weight. The DASH eating plan is just one key part of a heart-healthy lifestyle. To complement your new eating regimen, include adequate physical activity, limit alcohol, control your stress, quit smoking and get enough sleep.

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Benefits of Fitness Centers One major perk of belonging to a gym is having an indoor area where you can exercise during extreme temperature conditions. Extreme heat or cold will not only make it more difficult for your body to perform during a workout but also may hinder your motivation.

ou also will notice a sense of companionship when surrounded by like-minded people with the same goal in mind. Your fitness center will likely offer group classes. These will allow you to associate with many different people at once. Questions to Ask before Joining Once you find an age-friendly facility in your area, you should ask questions before you commit to joining. Be sure to ask about the staff’s senior fitness certifications. Trainers who have received this special certification are familiar with exercise specifications for seniors. They will be able to keep you safe by teaching you the proper way to perform exercises and use machines. Also ask about a fitness assessment before you begin training on any equipment. Make a Plan A good starting point for your new gym routine is to create a plan. Your plan should consist of landmark goals and how you plan to achieve them. It’s important to create realistic goals based on your current state of fitness. Sticking to the solid plan that you create will allow you to 50 • 2017 MEDICAL GUIDE

regulate the amount of time you dedicate to your fitness. You also will be able to use your plan to track progress and adjust it with more difficulty as you go. Setting Goals Creating goals for yourself will keep your trips to the

gym interesting and fulfilling. Whether it’s a certain number you want to see on a scale or a certain spot you want to jog to, your goals should be within reason. Setting yourself up with unrealistic goals may cause discouragement when you are unable to meet them.

Once you get a good sense of the amount of physical activity your body can endure you will have a clearer idea of what a realistic goal is. Pay attention to your exercise habits and your body’s endurance, then set goals that cannot be easily obtained but aren’t too unrealistic to achieve.

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