JUNE 2015 #1 Health Magazine in Southwest Georgia
Men’s Health Month Summer Skin Safety Signs and Symptoms of Cataracts Are You Getting Enough Sleep?
Dr. Rex Ajayi South Georgia Urology
James Palazzolo, M.D. Sleep Apnea Centers of America
Thomas Loumeau, M.D. Colquitt Regional Medical Center
Look Inside for Your Chance to Win a Ford Mustang! In support of
Joe Morgan III, M.D. Albany Vascular
Kelly Miller, FNP-BC Georgia Dermatology & Skin Cancer Center
Keisha Callins, M.D. Albany Area Primary Health Care
TIFTON ALBANY AMERICUS BAINBRIDGE SYLVESTER THOMASVILLE VALDOSTA CORDELE MOULTRIE AND SURROUNDING AREAS
Features 3
Foods that Fight Fatigue
8
Cataract Awareness Month
12
Alzheimer’s Awareness
16
Men’s Health
18
How to Sleep Better
20
Drowning: The Reality
22
Relaxation Techniques
EVENT CALENDAR Email upcoming events to: swgahealthbeat@gmail.com
Saturday/6 Women’s DIY Day 9:00 am to 12:00 pm Tift Regional Community Events Center, 1657 Carpenter Rd., Tifton Life is like a pie for women-everybody wants a piece of their time and resources. Don’t lose yourself to the fray. Tift Regional Health System wants to help you become more of a smart, savvy and self-sufficient woman with Women’s DIY Day. AGENDA: 9:00 AM Curb Appeal - Sandra Johsnson 10:00 AM Protecting ourself from Identity Theft - Roxie Price 11:00 AM On The Go Mom and Healthy Freezer Meals - Julia Steed Speakers, demonstrations and exhibits on: landscaping, identity theft protection, preparing and freezing healthy meals, painting with acrylics, self-makeovers, essential oils, flower design, fitness tips, selecting fresh produce, crocheting/knitting, etc. This event is free and open
to the public. Registation is not required. To learn more about DIY Day please call 229-353-6316. Saturday/6 Breastfeeding Class 6:00 pm to 8:00 pm Meeting Room 3 - Tift Regional Medical Center (new addition) This class gives basic information on breastfeeding, getting started and common concerns of breastfeeding. Topics covered include: making the decision to breastfeed; preparation for breastfeeding; putting baby to breast; helpful hints; maternal nutrition while breastfeeding; and breastfeeding and work. The class is held from 6:00 8:00 p.m. Registration is required. Please call 229-3536132 or register below. Please include number of guests in the required field. Monday/8 Bariatric Support Group 5:30 pm Moultrie YMCA - 601 26th Ave SE Moultrie, GA Contact:
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JUNE 2015
your baby. We do suggest Karole Brown that you bring a partner with 229-890-3414 you for class. We would like info@colquittregional.com for mothers to be at least 28 Saturday/13 weeks, but it is not required. Flint River Ramble to The classes meet from 9 a.m. Benefit Hope for the - 5 p.m. All classes are held in Warriors one the first floor, meeting 8:00 am & 8:30 am room #3 of the new addition Behind the Albany Civic of the hospital. Registration is Center by the old First Tee required and can be made by building calling 229-353-6132 or Join us for a fun 4 mile trail register below. Please include race along the Flint River in Albany, GA. All proceeds from your due date in the required this race will benefit Hope For field. The Warriors, a national organization providing Recurring Events support programs for service Phoebe Putney Memorial Hospital members, veterans of all Diabetes Support Group branches and family Third Tuesday each month | 3 pm at Phoebe Sumter Medical Center members of the fallen. For more information please cafeteria private dining room contact Nadine Wiley at Chair Yoga Sowega Council On Aging doulanadine@gmail.com Wednesdays | 11 - 11:45 am Saturday/13 at Senior Life Enrichment Center Call 435-6789 to register • FREE • Prepared Childbirth Age 60+ 9:00 am & 5:00 pm Meeting Room 3 (first floor at Line Dancing Tift Regional Medical Center) Sowega Council On Aging Mondays | 11 am The Prepared Childbirth Advanced, Wednesdays | 3 pm Classes will cover general at Senior Life enrichment Center Call 435-6789 to register • FREE • topics relating to labor, Age 60+ delivery, and basic care of
Foods that help fight fatigue COURTESY OF METROCONNECTION
People who leave the house in the early morning darkness, only to return home when the sun has set, often find themselves feeling tired. But changing your diet to include foods that provide energy may be just what you need to counter such fatigue. Energy levels are often affected by what we eat. If you choose foods that result in a mid-afternoon slump, it could be time to make some changes. They key is to select menu items that will provide a gradual stream of energy through the day, eliminating those highs and lows that can lead to dips in energy. Here are some smart food choices to fight fatigue. * Oatmeal: This fiber-rich food provides a quick boost of energy from carbohydrates, but will not result in a sugar crash that is common with many breakfast cereals. The fiber in oatmeal will feed the beneficial bacteria in your digestive tract, helping to keep the digestion system healthy. This means you can easily absorb the nutrients in oatmeal and avoid constipation. * Pumpkin seeds: Researchers at the United States Agricultural Research Service found that people with magnesium deficiencies required more oxygen uptake during physical activity, which then brought on fatigue. Snacking on magnesiumrich foods, such as pumpkin seeds, will provide the body with the recommended daily allowance of magnesium. Aim for 310 mg of magnesium for women and 400 mg for men. *Lean proteins: When enjoying proteins, opt for leaner meats and seafood that can be quickly digested by the body. Red meats marbled in fat require more energy to digest. * Yogurt: The soft texture of yogurt makes it easily digestible by the body, providing a quick source of energy. But unlike other foods, yogurt has a good ratio of protein to carbohydrates, making it a longlasting energy source. Yogurt also contains a bevy of healthy probiotics that promote healthy bacteria in the digestive tract while eliminating harmful bacteria. Recent research from the University of Toronto suggests that probiotics can help ease symptoms of chronic fatigue syndrome, among other conditions. This makes yogurt a good meal or
Did you know? COURTESY OF METROCONNECTION
snack to enjoy any time of the day. * Whole grains: When choosing carbohydrates, opt for complex carbohydrates, which can be found in whole grains, instead of refined carbs. The body digests and releases complex carbohydrates slowly, moderating blood sugar levels and keeping your mood stable. This helps the body maintain adequate energy levels. * Spinach: Fatigue may be a byproduct of an iron deficiency, which is a common cause of anemia. Red blood cells use iron to carry oxygen to cells. Without adequate iron, the red blood cells cannot do their job well and mental and physical fatigue may ensue. Spinach is an excellent source of iron, magnesium and vitamin C. * Walnuts: Walnuts and other foods rich in omega-3 fatty acids can alleviate symptoms of fatigue. A study published in the American Journal of Clinical Nutrition suggests that alphalinolenic acid found in walnuts can boost energy and relive depression symptoms. * Dark chocolate: Every once in a while you may crave something a little sweet for a pick-me-up. But rather than selecting just any candy bar or snack, opt for something smart. Dark chocolate is rich in antioxidants and polyphenols. The chocolate helps boost the brain chemical serotonin, which can alleviate feelings of fatigue. Doldrums do not have to get you down. Selecting an array of healthy foods that provide maximum energy and mood-boosting properties can help to banish fatigue.
Protein-heavy diets became wildly popular in recent years, but many nutrition experts advise that men and women on high-protein diets avoid overdoing it when it comes to loading up on protein and reducing intake of carbohydrates. People on high-protein/low-carbohydrate diets may see their metabolisms change into a state of ketosis, which happens when the body goes from burning carbohydrates for fuel to burning its own fat. Burning fat is a goal for many people when they adopt highprotein/low-carbohydrate diets. When fat is broken down, tiny bits of carbon known as ketones are released into the bloodstream as energy sources. This process produces weight loss by suppressing appetite and increasing the loss of water weight that stems from the increased elimination of fluids through urine that occurs during ketosis. However, a high-protein/low-carbohydrate diet is not without its disadvantages. According to WebMD, the body produces ammonia as it breaks down protein. Thelong-term risks of high levels of ammonia in the body are unknown. In addition, men and women on highprotein diets excrete more calcium in their urine than people on more typical diets, and excessive calcium loss may lead to osteoporosis as men and women age. Finally, men and women who avoid carbohydrates may not be eating sufficient amounts of fruits and vegetables, which are great sources of vitamins, fiber and antioxidants.
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Dear Libido…How Low Can You Go? Enlightenment Loss of interest in sex, or low libido, affects nearly one-third of women aged 18-59. It may be affected by multiple factors such as age, hormonal changes, work challenges, financial pressure, medical conditions, relationship stress, educational pursuits, family obligations, and commitment to extra-curricular activities. Education While there is no standard for intimacy in a relationship, if the change in interest causes distress to the woman or her partner, it becomes a situation that needs a solution. Unlike men, there are no FDA approved medications for low libido in women, but you may talk with your doctor about medical and herbal remedies that show potential. Empowerment 1) Liven things up: prioritize time for intimacy and consider changing where and how you become intimate; 2) Light things up: – light a candle and infuse some romance into your relationship; 3) Link up: do routine things together to reconnect such as grocery shopping, cooking, or riding to work; 4) Look at positives: focus on the things that you like about yourself and your partner and
less on your own insecurities; 5) Listen to your body: talk to your doctor about things that affect your ability to become intimate; 6) Look for solutions: investigate medical conditions, medications, and even lifestyle choices (smoking, alcohol, lack of exercise and sleep) that can affect your libido; 7) Let it go: talk openly with your partner about how you feel, and changes in your body. Encouragement You are not alone. Although women are similar, they have a large variety of personal experiences and life situations that are unique. Therefore, while there is no “single” remedy for changes in libido, it does require an intentional and creative effort by each individual woman. Please take a constructive look at how to improve your overall health and enhance the intimacy in your relationship. References: www.acog.org www.mebmd.com Quote Of The Month: “My mission in life is not merely to survive, but to thrive; and to do so with some passion, some compassion, some humor, and some style.” ~ Maya Angelou ~
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TIFTON
WAYCROSS
Ask the Expert: When Should I be concerned about my Wisdom Teeth? When you’re about 16 years old, it’s time for you and your family dentist to discuss your wisdom teeth. Also called third molars, your wisdom teeth are the last adult teeth to erupt. You have four wisdom teeth in the back corners of your mouth; two are located at the top, and two are on the bottom of your jaw on both sides. Some wisdom teeth erupt normally into the mouth, and perform the same functions as other teeth. However, many third molars are unable to erupt because there is no room for them, and wisdom teeth extraction is required. Impacted Wisdom Teeth Third molars can become trapped inside your jaw in a variety of positions. Some are easier to remove than others. Not everyone develops third molars; some lucky people never have to worry about wisdom teeth trouble. If you’re one of them, your family dentist will let you know. When wisdom teeth are impacted, they may cause pain and swelling. An x-ray will reveal if you have an impacted tooth that needs to be extracted. Getting your wisdom teeth extracted early in life makes the process easier. When you’re older, the roots are better formed and the bone surrounding your teeth is denser. Older nerve tissues don’t heal as easily either, so adult extractions can be more painful and complicated. Recovery After Wisdom Teeth Extractions Wisdom tooth extractions can be performed by a qualified family dentist or an oral surgeon. The procedure only lasts a few hours, but recovery may take up to two weeks. You can expect some degree of pain and swelling after the surgery, but your dentist or oral surgeon will provide medication to ease your symptoms. You’ll probably have to miss a few days of school and you’ll have to eat a soft diet for a few days while your mouth heals. Typically, wisdom teeth extraction goes smoothly, and you’ll feel like yourself again soon. If you suffer from any of these conditions relative to your wisdom teeth or have any other oral health concerns you need to contact a Dentist who can help you overcome the problems you may have. If you don’t have a Dental home, we would love to welcome you to join our family at Kilby Family Dentistry in Valdosta, GA. Please call us at: (229) 247-0200 to schedule a consultation. For more information on wisdom teeth and a variety of other dental topics, visit our website at www.kilbyfamilydentistry.com.
DID YOU KNOW? COURTESY OF METROCONNECTION
Fitness boot camp classes are growing in popularity at fitness facilities across the country. This type of group physical training, which may take place indoors or outside, employs personal trainers and sometimes former military personnel as instructors. The regimen is designed to build strength and endurance through intense group exercise intervals. Classes may run 30 minutes to one hour in length. Many classes include some form of fast-paced cardiovascular exercise, along with a series of strength-training elements, like using dumbbells or the resistance of one's own body weight. Flexibility exercises or stretching may be part of the classes, borrowing elements from yoga and Pilates. Although the boot camp class gets its name from military training drills, it's not about being yelled at or receiving negative reinforcement from instructors. Many people enjoy these classes because they allows participants to compete against one another, competition that many people feelencourages them to do their best.
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Established in Albany since 1985, Dr. Rex Ajayi, board certified in both adult and pediatric urology, offers diagnostic services and a broad spectrum of surgical and non-surgical treatments for male and female patients of all ages who suffer from urinary tract problems. SOME OF THESE CONDITIONS ARE: ~ Benign and Malignant Disorders of the Prostate, Bladder and Kidney ~ Erectile Dysfunction ~ Impotence ~ Vasectomy ~ Female Stress Urinary Incontinence ~ Hematuria (Blood in the urine) ~ Male Incontinence ~ Male Infertility ~ Kidney Stones ~ Overactive Bladder ~ Pelvic Pain (Interstitial Cystitis) ~ Prostatitis ~ Scrotal Masses ~ Testicular Cancer ~ Urinary Tract Infections
In our new surgery center, we also perform minimally invasive surgeries for a variety of urological problems. These surgeries provide excellent results, cost less money and require a much shorter recovery time.
Call Us Today To Make An Appointment 803 NORTH JACKSON ST • ALBANY, GA 31701 • 229-435-0832 6 | A (SCNI) Southern Community Newspaper Product | June 2015
ALBANY CENTER
• 3 Home Cooked Meals Daily
Services Available • CT • MRI • X-Ray • Ultrasound • Bone Density • Cardiac Screenings
• Trained Geriatric nurses • Personalized assistance with bathing, dressing and grooming • Scheduled transportation for medical appointments • Comfortable, home-like setting • Complete house keeping and laundry services weekly • 24 Hour security system and state-of-the-art resident emergency response • Fully carpeted rooms with private bathrooms • 24 hour indoor and outdoor video surveillance • Scheduled transportation of shopping • Program of activities
Seymour Southern Comforts 202 Main St E • Bronwood, GA 37826
All Major Insurances Accepted
ALBANY CENTER
229-888-1624 2624 Dawson Rd., Albany, GA 31707 www.diagnosticsystemsofga.com
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CATARACT
AWARENESS MONTH
What Causes Cataracts? The eye functions much like a camera. Light rays enter the eye, passing through the cornea, the aqueous humor -- transparent fluid in the front of the eye -- and then the pupil and into the lens. The lens bends the light rays to focus objects onto the retina lining the back of the eye. From there, the image passes through the retinal cells, into the optic nerve, and finally to the back of the brain which process the images. Cataracts occur when there is a buildup of protein in the lens that makes it cloudy. This prevents light from passing clearly through the lens, causing some loss of vision. Since new lens cells form on the outside of the lens, all the older cells are compacted into the center of the lens resulting in the cataract. Types of cataracts include: •Age-related cataracts. As the name suggests, this type of cataract develops as a result of aging. •Congenital cataracts. Babies are sometimes born with cataracts as a result of an infection, injury, or poor development before they were born, or they may develop during childhood. •Secondary cataracts. These develop as a result of other medical conditions, like diabetes, or exposure to toxic substances, certain drugs (such as corticosteroids or diuretics), ultraviolet light, or radiation. •Traumatic cataracts. These form after injury to the eye. Other factors that can increase a person's risk of developing cataracts include cigarette smoke, air pollution, and heavy alcohol consumption. Articles Courtesy of WebMD 8 | A (SCNI) Southern Community Newspaper Product | June 2015
What Are the Symptoms of Cataracts? Cataracts usually form slowly and cause few symptoms until they noticeably block light. When symptoms are present, they can include: •Vision that is cloudy, blurry, foggy, or filmy •Progressive nearsightedness in older people often called "second sight" because although their distance vision is deteriorating, they may no longer need reading glasses. •Changes in the way you see color because the discolored lens acts as a filter. •Problems driving at night such as glare from oncoming headlights. •Problems with glare during the day. •Double vision while looking through the eye with a cataract (like a superimposed image). •Sudden changes in glasses prescription. How Are Cataracts Diagnosed? An eye exam will be given to test how well you can see (remember to bring your glasses or wear your contacts to the appointment). Your doctor will also dilate your pupil in order to examine the condition of the lens and other parts of the eye. How Are Cataracts Treated? If your vision can be corrected to an acceptable level with a change in prescription, eyeglasses, including bifocals or contacts, may be prescribed, eliminating the need for surgery at that time.
If your vision loss cannot be corrected with new glasses and cataracts interfere with your daily life, you may be a candidate for cataract surgery, which involves removing the clouded lens and replacing it with a clear, artificial one. Cataract surgery is usually conducted on an outpatient basis and is very successful in restoring vision. It is the most frequently performed surgery in the U.S., with more than 1.5 million cataract surgeries done each year. Far more than 90 percent of the people who have cataract surgery have improvement in vision. Talk to your doctor to see which treatment is right for you. Can Cataracts Be Prevented? Because the exact cause of cataracts is uncertain, there is no proven method of preventing them. Because cataracts and other conditions such as glaucoma are common in older adults, it's important to have your eyes examined on a regular basis. This is particularly important if you have risk factors or a family history of eye problems. Adults should see an eye doctor at least every two years and annually after age 50. People with a history of eye problems or other medical conditions that increase the risk of eye disease -- such as diabetes -- may need eye exams more frequently. Be sure to ask your doctor if you have any risk factors or indications that cataracts or other conditions may affect your vision.
A cataract is a partial or complete cloudiness in the lens in the eye. The lens is enclosed by the lens capsule. The cornea is the clear outer layer at the front of the eye.
Cataract Surgery Surgery for cataracts involves removing the clouded lens of the eye (the cataract). The lens can be replaced with an artificial lens called an intraocular lens implant (IOL). Or, if an IOL cannot be used for any reason, it will be left out and contact lenses or, in rare cases, eyeglasses can compensate for its absence. Most people will get an IOL during surgery. Before surgery, ask your doctor about what types of IOLs can go in your eye. Or, if you will not be getting an IOL, find out why, and ask about the pros and cons of contact lenses or eyeglasses. Options to help you see better after surgery -Intraocular lens (IOL)Intraocular lens (IOL). A variety of IOL types are available. Work with your doctor to choose the best one for you. -Contact lens. You will need to insert, remove, and clean the lenses on a regular basis. A contact lens may not be a good choice for young children or older adults who have a hard time properly placing the lens on the eye. -Cataract glasses. Cataract glasses were used for decades when there were no other options for lens replacement. Because they are thick and heavy, they are rarely used now. For most adults, surgery is only needed when vision loss caused by a cataract affects your quality of life. The goals of surgery in adults who have cataracts include: -Improving vision. -Helping you return to work, leisure, and other daily activities. The choices for treating cataracts in children depend on how likely the cataracts are to interfere with the development of normal vision. Surgery for cataracts in children may be needed. Second surgery For adults who have cataracts in both eyes, surgery is not normally done on both eyes at the same time. The first eye needs to heal. Then your doctor will determine how much eyesight has improved before surgery is done on the second eye. If you have both glaucoma and cataracts, you may have surgery for both conditions at the same time. Depending on which condition caused the vision loss, vision may improve after surgery. Surgery choices There are two main types of cataract surgery. They are both done in an outpatient center. The decision about which one to use depends on what kind of cataract you have and how much experience the surgeon has with each type of surgery. -Phacoemulsification (small-incision surgery). In this type of surgery, the incisions are small, and sound waves (ultrasound) are used to break up the lens into small pieces. This is the most common method of doing cataract surgery. Your doctor may use a laser to help with part of this surgery. -Standard extracapsular cataract extraction (ECCE). In this type of surgery, the lens and the front portion of the lens capsule wrapped around the lens is opened. The lens is then carefully removed in one piece. The most common problem after cataract surgery is clouding of the posterior lens capsule (called aftercataract) within 5 years after surgery. This clouding is usually not a serious problem. And it is easy to treat with a laser surgery (Nd:YAG laser posterior capsulotomy) if it occurs. What to think about Just because you have a cataract doesn't mean you need to have it removed. Only you can decide whether cataracts are affecting your vision and your life enough for you to have surgery. Learn what to ask about cataract surgery before deciding whether to have the surgery. For adults, cataract surgery is almost always elective and can be done at your convenience. The surgeon, or someone familiar with routine surgical practices, will usually be available for any follow-up exams and treatment.
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What if I find something suspicious on a skin exam?
Articles Courtesy of American Cancer Society
WHAT ABOUT TANNING PILLS AND OTHER TANNING PRODUCTS?
Several products claim to give a tan without Be sure to show your doctor any area that concerns you. If exposing a person to ultraviolet (UV) radiation. your doctor suspects you might have skin cancer, he or she will do exams and tests to find out. If you can’t see your doctor Some may be safe and effective, but others might right away, you might want to take good close-up photos of the not work, and some could even be harmful. area so your doctor can see if the area is changing when you TANNING PILLS AND ACCELERATORS do get an appointment.
Medical history and physical exam
Usually the doctor’s first step is to take your medical history. The doctor will ask when the mark first appeared, if it has changed in size or appearance, and if it’s causing any symptoms (such as pain, itching, or bleeding). You might also be asked about past exposures to causes of skin cancer (including sunburns and tanning practices) and if you or anyone in your family has had skin cancer. During your physical exam, your doctor will note the size, shape, color, and texture of the area in question, and if it is bleeding, oozing, or crusting. The rest of your body may be checked for moles and other spots that could be related to skin cancer. The doctor may also feel the lymph nodes (bean-sized collections of immune system cells) under the skin near the suspicious area. Some skin cancers spread to lymph nodes. When this happens, the affected lymph nodes may become larger and firmer than usual. If you are being seen by your primary doctor and skin cancer is suspected, you may be referred to a dermatologist, a doctor who specializes in skin diseases, who will look at the area more closely. Along with a standard physical exam, many dermatologists use dermoscopy (also known as epiluminescence microscopy [ELM], surface microscopy, or dermatoscopy) to see spots on the skin more clearly. The doctor uses a dermatoscope, which is a special magnifying lens and light source held near the skin. Sometimes the doctor will use a thin layer of alcohol or oil with this instrument. The doctor may take a digital photo of the spot. When used by an experienced dermatologist, this test can improve the accuracy of finding skin cancers early. It can often help tell whether a spot on the skin is likely to be benign (not cancer) without doing a biopsy. Skin biopsy
If the doctor thinks that a suspicious area might be skin cancer, a sample of skin from that area will be removed and looked at under a microscope. This is called a skin biopsy. There are many ways to do a skin biopsy. The doctor will choose one based on the suspected type of skin cancer, where it is on the body, the size of the affected area, and other factors. For more detailed information on skin biopsies, see our documents Melanoma Skin Cancer or Skin Cancer: Basal and Squamous Cell. If a spot is found to be cancer or a pre-cancer, your doctor may want to do more tests or treat it. If the spot is small and localized, a more extensive biopsy (to remove more tissue) or some type of surgery may be all that’s needed. For cancers that might be more widespread (especially melanomas), imaging tests might be done to see if the cancer has spread, and treatment such as immunotherapy, targeted therapy, chemotherapy, or radiation might be needed. Again, to learn more, see our skin cancer information.
Tanning pills contain color additives similar to beta-carotene, the substance that gives carrots their orange color. Once swallowed, the additives are deposited throughout the body, especially the skin, turning it an orange-like color. Although the US Food and Drug Administration (FDA) has approved some of these additives for coloring food, they are not approved for use in tanning agents. They may be harmful at the high levels that are used in tanning pills. The main ingredient in most sunless tanning pills, canthaxanthin, can show up in your eyes as yellow crystals, which may cause injury and impair vision. There have also been reports of liver and skin problems. Tanning accelerators, such as lotions or pills that contain the amino acid tyrosine or its derivatives, do not work and may be dangerous. Marketers say these products stimulate the body’s own tanning process, but most evidence suggests they don’t work. The FDA considers them unapproved new drugs that have not been shown to be safe and effective. No tanning pills have been approved by the FDA.
BRONZERS AND EXTENDERS Two other sunless tanning products, bronzers and extenders, are considered cosmetics for use on the skin. They are not thought to be harmful when used properly. Bronzers, made from color additives approved by the FDA for cosmetic use, stain the skin for a short time when applied and can be washed off with soap and water. Extenders (also known as sunless tanners or self-tanners) are applied to the skin as lotions or creams, where they interact with proteins on the surface of the skin to produce a darker color. Like a tan, the color tends to wear off after a few days. The only FDA-approved color additive for extenders is dihydroxyacetone (DHA). Applying these products by hand can sometimes lead to uneven coloring, so some tanning salons have begun to offer whole body sprays in tanning booths. A concern here is that DHA is approved for external use only and should not be inhaled or sprayed in or on the mouth, eyes, or nose. People who choose to get a DHA spray tan should make sure to protect these areas. These products can give skin a darker color (although in some people it may have a slight orange tinge), but they don’t offer much protection from the damaging effects of UV radiation. Even if they contain sunscreen, it would only be effective for a couple of hours. You should read the label carefully to determine whether or not a product provides any protection, but in most cases it’s safest to continue to use sunscreen and wear protective clothing when going outside.
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By Ginny Helms Vice President, Chapter Services and Public Policy Alzheimer’s Association, Georgia Chapter
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The Alzheimer’s Association recognizes June as the Alzheimer’s and Brain Awareness Month. On a national level, we do this to create and heighten a global conversation about the disease. So as your Georgia Chapter of the Alzheimer’s Association, it’s our responsibility to let every Georgia resident know what is about to happen in every community, including Albany. And what you are about to read is unsettling. According to the 2015 Alzheimer’s Disease Facts and Figures, there are over 5.3 million American’s with Alzheimer’s or related dementia. And one out of every three seniors will die with Alzheimer’s or related dementia. Unlike other diseases, Alzheimer’s disease statistics show a substantial upward trajectory that is often referred to as a “senior tsunami”. The trajectory shows by year 2025, the
number of people age 65 and older with Alzheimer’s disease will increase to 6.8 million. Unfortunately, Georgia is projected to have one of the highest increases over the next ten years. To put things into perspective, at this very moment, there are over 130,000 Georgians that have Alzheimer’s disease or related dementia. In the area that our Southwest Georgia Regional Office serves, which includes Albany, there are 10,337 people with Alzheimer’s disease. In these next ten years, Georgia communities, including Albany will see a 46.2 increase in Alzheimer’s disease due to our growing senior population. This will result in enormous health, safety and economic implications for our state and for our community. This is happening mostly due to the advances in medicine and medical technology, as well as
social and environmental conditions. So mirror that with the aging baby boomers – one of the largest segments of the American population – they are now turning 65 when the risk of Alzheimer’s disease and other dementia increases drastically. If you are woman, an African American or Hispanic American, your chances for Alzheimer’s are even greater. Two thirds of all people with the disease are women. Older African Americans are twice more likely to have Alzheimer’s and other dementias than older whites and Hispanics are about one and one-half times as likely as older whites. The 2015 Alzheimer’s Disease Facts and Figures estimates there were more than 500,000 Alzheimer’s and dementia caregivers in Georgia last year, over 25,000 of those are in South Georgia. All of which
are providing 576 million hours of unpaid care valued at $7.015 billion. The physical toll of caregiving was reflected in the $251 million in higher health care costs of Georgia caregivers last year. There is also the economic impact. Alzheimer’s Association surveys show that 54 percent of Alzheimer’s and dementia caregivers had to go in late or leave work early, 15 percent had to take a leave of absence, 13 percent had to go from working full-time to parttime and 9 percent had to give up working entirely. Keep in mind that people with Alzheimer’s disease face a very long journey, on average they live with the disease for eight to ten years. The Alzheimer’s Association is uniquely positioned in every Georgia community to become their lifeline for answers and assistance all See Alzheimers, page 14
(229) 431-2200
Leader in Personalized Care for All Ages Since 1975 Serving in Private Homes, Hospitals, Assisted Living Facilities, & Nursing Homes Help Available As Needed Up to 24 Hours 7 Days A Week Direct Care Professionals – Certified Nursing Assistants Sitters – Companions – Nurses
June 2015 | A (SCNI) Southern Community Newspaper Product | 13
along the way, through our local support groups, programs and one on one consultation. Buffy Hankinson is the Director of Programs and Services for your South Georgia Regional Office. Last year, she and her office helped more than 5,900 residents living with or caring for someone with the disease. Not only do we provide free programs and services to those with the disease in every community, we advocate for change on a state and federal level. The area that our Southwest Georgia Office serves has over 1,500 Alzheimer’s advocates and some of them recently went to Washington D.C. to lobby for an increase in research funding. In addition, they advocated for the HOPE Act, which will provide for better care after a diagnosis. On a local level, our advocates played a key role in Georgia’s first Alzheimer’s and Related Dementias State Plan, signed into law last year by Governor Nathan Deal. This will improve the services, safety, treatment, housing and public education for people with Alzheimer’s disease and other related dementias. It is safe to say that if you have not been personally touched by Alzheimer’s disease, at some point you will be. Your grandparents, your husband, your wife, your mom, your dad, your siblings and even you are at risk. As unsettling as all this is, the trajectory can be changed. If you aren't already an advocate, sign up on our website, it takes a little time and can make a huge difference. And if you are not a volunteer or a donor already, donate time or money to the Georgia Chapter so we can continue to help those who are currently living with the disease. If we all pitched in, perhaps the future Georgians don’t have to hear “you have Alzheimer’s.”
Pruitt Health Palmyra We have the following opportunities available: (Saturday and Sunday - 8 hour shifts) (Saturday and Sunday - 12 hour shifts) (Full Time & PRN) 7:00a.m. - 7:00p.m. 7:00 p.m. - 7:00 a.m. (Full Time) 3 p.m. to 11p.m. and 11p.m. to 7a.m. (Monday thru Friday) 8:30a.m.-5:00 p.m. We offer excellent benefits and competitive salaries. All interested applicants may apply at the nursing home located at 1904 Palmyra Road, Albany, GA. All applicants are subject to a background check.
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14 | A (SCNI) Southern Community Newspaper Product | June 2015
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Momma’s Healthy Meatloaf How to overcome excuses and commit to working out COURTESY OF METROCONNECTION
Staying healthy requires a daily commitment. It is not always easy to get out of bed for those earlymorning workouts or jump on the treadmill at the end of the night when you finally have some free time, but such efforts are a great way to maintain a healthy lifestyle into your golden years. Many men and women know there are plenty of excuses to skip workouts. Overcoming such excuses can sometimes be difficult, but there are ways to ensure you stay on the right track toward a healthy lifestyle. Excuse #1: I don't have enough time to exercise. Shortage of time is a factor for many busy individuals. The Department of Health and Human Services recommends the average person get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. Thirty minutes per day can easily be broken up into three, 10-minute sessions. Take the stairs, jog on your lunch hour or do deep-seated squats while preparing dinner. It's easy to fit in daily exercise if you're willing to be creative. Excuse #2: I'm too out of shape. Getting back into shape is a prime motivator for exercise. However, fear of being able to keep up or personal body image issues sometimes keep people from exercising. There are workout routines for all fitness levels. Starting slowly and building up intensity can help spur endurance and results. Excuse #3: Gyms are too expensive. You don't necessarily need a gym to get in shape, but the programs and guidance offered at health centers certainly make it easier. Gyms may have different price plans based on members' needs, and many gyms are willing to work with prospective members operating on tight budgets. Check with your health insurance provider, too, as you may be eligible for rebates or discounts if you make a predetermined number of visits in a given time span or use an innetwork gym. Excuse #4: Working out is boring. Performing the same routine day in and day out can be monotonous. That's why it is important to vary your exercises and try new things. If you're usually on the machines at the gym, try a group class instead. Enlist a friend to come along and it can make the workout more interesting. Excuse #5: I'm too tired to workout. Routine exercise wakes up the senses and gives you energy, and daily workouts promote a more restful slumber. Over time you may find that you feel more rested and energized. Working out regularly promotes good mental and physical health. It's easy to avoid exercise with a series of excuses, but now is the time to stop avoiding exercise and commit to a healthy lifestyle.
cooking spray
COURTESY OF ALLRECIPES.COM
1 tablespoon olive oil
1 green bell pepper, diced
1/2 cup diced sweet onion
1/2 teaspoon minced garlic
1 pound extra-lean (95%) ground beef 1 cup whole wheat bread crumbs 2 large eggs
3/4 cup shredded carrot
3/4 cup shredded zucchini
salt and ground black pepper to taste 1/4 cup ketchup, or to taste
Directions
Preheat oven to 400 degrees F (200 degrees C). Spray a 9x5-inch loaf pan with cooking spray. Heat olive oil in a skillet over medium heat; cook and stir green bell pepper and onion in the hot oil until onion is transparent and bell pepper is softened, 5 to 10 minutes. Add garlic and cook until fragrant, 1 to 2 minutes. Combine ground beef, bread crumbs, eggs, carrot, zucchini, salt, pepper, and bell pepper mixture in a large bowl; mix well using your hands. Press meat mixture into the prepared loaf pan. Bake in the preheated oven until no longer pink in the center, 35 to 40 minutes. An instant-read thermometer inserted into the center should read at least 160 degrees F (70 degrees C). Spread ketchup on the top of the meatloaf and continue baking until bubbling, about 5 minutes more.
June 2015 | A (SCNI) Southern Community Newspaper Product | 15
COURTESY OF MENSHEALTHMONTH.ORG
Recognizing the signs and symptoms of prostate cancer COURTESY OF METROCONECTION
Prostate cancer is a deadly disease that forms in the tissues of the prostate, a gland in the male reproductive system that is found below the bladder and in front of the rectum. According to the Canadian Cancer Society, prostate cancer is the most common cancer among Canadian men (excluding nonmelanoma skin cancers), while the National Cancer Institute estimates that nearly 30,000 American men will lose their lives to prostate cancer in 2014, and roughly 15 percent of American men will be diagnosed with prostate
cancer at some point in their life. Despite its status as a potentially deadly disease, prostate cancer can be beaten. In fact, the NCI notes that the fiveyear survival rate for men diagnosed with prostate cancer between 2004 and 2010 was 98.9 percent, proving that a prostate cancer diagnosis is not a death sentence. Like many types of cancer, prostate cancer is most effectively treated when discovered in its early stages. For example, the five-year survival rate for patients diagnosed with localized prostate cancer,
16 | A (SCNI) Southern Community Newspaper Product | June 2015
which describes cancer that is found only in the part of the body where it started, between 2004 and 2010 was 100 percent. Men are often their own best friends when it comes to fighting prostate cancer. Men over 50 should speak to their physicians about routine prostate cancer screenings, which include the prostate-specific antigen test or the digital rectal examination. Such screenings can help detect prostate cancer early and dramatically improve a man's See CANCER, page 17
CANCER Continued from page 16
prognosis. In addition to screenings, men can learn the signs and symptoms of prostate cancer to further improve their chances of surviving a diagnosis. Early signs of prostate cancer Prostate cancer does not always show signs or symptoms in its early stages, and that's because it tends to be slow-growing. A sign of prostate cancer refers to something that a physician or healthcare professional can observe and recognize, while a symptom is something that only the person experiencing it can feel. It's important men recognize that certain symptoms associated with prostate cancer may be caused by other conditions and that the presence of these symptoms does not mean a man has prostate cancer. However, it's equally important that men who notice symptoms associated with prostate cancer bring them to the attention of their physicians immediately. Changes in bladder habits are among the most common symptoms of prostate cancer, and these symptoms tend to be early indicators of the disease. These changes may include a frequent need to urinate, especially at night; an intense need to urinate; difficulty in starting or stopping the flow of urine; inability to urinate; weak and/or interrupted urine stream; and burning or pain during urination. Blood in urine or semen and painful ejaculation may also indicate the presence of prostate cancer.
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Late signs of prostate cancer When prostate cancer is not detected early, the cancer then grows larger and may metastasize, or spread to other organs of the body. This spreading can produce the following late signs and symptoms, which differ greatly from those that appear during the early stages of prostate cancer. * bone pain, especially in the back, hips, thighs or neck * weight loss * fatigue * low red blood cell count (anemia) * weakness or numbness in the legs or feet * loss of bladder or bowel control
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Though prostate cancer is a potentially deadly disease, men who prioritize screening and learn to recognize its signs and symptoms can vastly improve their chances of surviving a diagnosis. June 2015 | A (SCNI) Southern Community Newspaper Product | 17
How to sleep better at night The National Sleep Foundation notes that adults between the ages of 26 and 64 need an average of seven to nine hours of sleep per night. Such a sleep schedule may be ideal, but many adults juggling work and family find it difficult to get seven hours of sleep per night, much less eight or nine. While there may not be any way for adults to get more sack time at night, there are ways for men and women to get a better night’s rest so they can approach each day with as much energy as possible. • Stick to a schedule. Keeping a sporadic sleeping schedule can make it difficult to get the kind of restorative sleep that can help you maintain adequate energy levels throughout the day. To ensure you get a better night’s sleep, go to sleep at the same time each night and wake up at the same time each day. Try to stay true to your sleep schedule on weekends, resisting the temptation to sleep in later or stay up late on Friday and Saturday nights. • Nap effectively. Men and women who have the time to sneak in a nap may find that napping is a more effective way to make up for inadequate sleep than sleeping in late in the morning. Effective napping allows men and women to recharge without affecting their ability to fall asleep at night. Napping in the early afternoon and keeping nap time to between 20 and 30 minutes can provide the energy boost you need and help you make it through the after-dinner hours without feeling drowsy. Such drowsiness can lead to post-dinner periods of dozing that can make it difficult to fall asleep come bedtime. • Adopt a nighttime ritual. The NSF notes that a relaxing nighttime ritual that is noticeably different from the hustle and bustle of the rest of your day can help your body adjust for sleep, increasing the chance that you will get a more restful night’s sleep. Relaxing ways to unwind before climbing into to bed to fall asleep including reading a book, listening to calming music or taking a warm bath. Once you find something that works, stick with it. • Find time to exercise. Studies have shown that men and women who exercise regularly benefit from more restful nights’ sleep. Finding the right time to exercise is essential, as many people find that exercising right before bed elevates their heart and stimulates their body in ways that make it difficult to fall asleep. Exercising in the early morning can provide more energy throughout the day, and come bedtime your body might be more ready to fall asleep. However, if you find yourself exercising at the expense of your sleep, try to find another time to get your workout in. • Ensure your bedroom is sleep-friendly. The NSF recommends maintaining a relatively cool temperature between 60 and 67 F in your bedroom for sleeping. In addition, eliminate any potential distractions, such as light and noise, that can negatively affect your ability to fall asleep. Humidifiers, eye shades or even machines that generate white noise can effectively counter any distractions that you cannot get rid of on your own. A good night’s sleep is essential to human health. Men and women struggling to get adequate, beneficial sleep can employ a host of strategies to improve their quality of life.
18 | A (SCNI) Southern Community Newspaper Product | June 2015
COURTESY OF METROCONNECTION
Insufficient Sleep Is a Public Health Epidemic Sleep is increasingly recognized as important to public health, with sleep insufficiency linked to motor vehicle crashes, industrial disasters, and medical and other occupational errors. Unintentionally falling asleep, nodding off while driving, and having difficulty performing daily tasks because of sleepiness all may contribute to these hazardous outcomes. Persons experiencing sleep insufficiency are also more likely to suffer from chronic diseases such as hypertension, diabetes, depression, and obesity, as well as from cancer, increased mortality, and reduced quality of life and productivity. Sleep insufficiency may be caused by broad scale societal factors such as round-theclock access to technology and work schedules, but sleep disorders such as insomnia or obstructive sleep apnea also play an important role. An estimated 50-70 million US adults have sleep or wakefulness disorder. Notably, snoring is a major indicator of obstructive sleep apnea. In recognition of the importance of sleep to the nation's health, CDC surveillance of sleep-related behaviors has increased in recent years. Additionally, the Institute of Medicine encouraged collaboration between CDC and the National Center on Sleep Disorders Research to support development and expansion of adequate surveillance of the U.S. population's sleep patterns and associated outcomes. Two new reports on the prevalence of unhealthy sleep behaviors and selfreported sleep-related difficulties among U.S. adults provide further evidence that insufficient sleep is an important public health concern. Sleep-Related Unhealthy Behaviors The Behavioral Risk Factor Surveillance System
(BRFSS) survey included a core question regarding perceived insufficient rest or sleep in 2008 (included since 1995 on the Health Related Quality of Life module) and an optional module of four questions on sleep behavior in 2009. Data from the 2009 BRFSS Sleep module were used to assess the prevalence of unhealthy/sleep behaviors by selected sociodemographic factors and geographic variations in 12 states. The analysis, determined that, among 74,571 adult respondents in 12 states, 35.3% reported <7 hours of sleep during a typical 24-hour period, 48.0% reported snoring, 37.9% reported unintentionally falling asleep during the day at least once in the preceding month, and 4.7% reported nodding off or falling asleep while driving at least once in the preceding month. This is the first CDC surveillance report to include estimates of drowsy driving and unintentionally falling asleep during the day. The National Department of Transportation estimates drowsy driving to be responsible for 1,550 fatalities and 40,000 nonfatal injuries annually in the United States. Self-reported Sleeprelated Difficulties Among Adults
COURTESY OF CDC
A short sleep duration was found to be more common among adults ages 20–39 years (37.0%) or 40–59 years (40.3%) than among adults aged ≥60
years (32.0%), and among nonHispanic blacks (53.0%) compared to non-Hispanic whites (34.5%), MexicanAmericans (35.2%), or those of other race/ethnicity (41.7%). Adults who reported sleeping less than the recommended 7–9 hours per night were more likely to have difficulty performing many daily tasks. How Much Sleep Do We Need? And How Much Sleep Are We Getting? How much sleep we need varies between individuals but generally changes as we age. The National Institutes of Health suggests that school-age children need at least 10 hours of sleep daily,
teens need 910.5 hours, and adults need 7-8 hours. According to data from the National Health Interview Survey, nearly 30% of adults reported an average of ≤6 hours of sleep per day in 2005-2007.3 In 2009, only 31% of high school students reported getting at least 8 hours of sleep on an average school night. Sleep Hygiene Tips The promotion of good sleep habits and regular sleep is known as sleep hygiene. The following sleep hygiene tips can be used to improve sleep. Go to bed at the same time each night and rise at the same time each morning. Avoid large meals before bedtime. Avoid caffeine and alcohol close to bedtime. Avoid nicotine.
The National Health and Nutrition Examination Survey (NHANES) introduced the Sleep Disorders Questionnaire in 2005 for participants 16 years of age and older. This analysis was conducted using data from the last two survey cycles (2005–2006 and 2007–2008) to include 10,896 respondents aged ≥20 years. June 2015 | A (SCNI) Southern Community Newspaper Product | 19
Drowning: The Reality We all want to keep our children safe and secure and help them live to their full potential. Knowing how to prevent leading causes of child injury, like drowning, is a step toward this goal. When most of us are enjoying time at the pool or beach, injuries aren’t the first thing on our minds. Yet, drownings are the leading cause of injury death for young children ages 1 to 4, and three children die every day as a result of drowning. Thankfully, parents can play a key role in protecting the children they love from drowning.
Prevention Tips Learn life-saving skills. Everyone should know the basics of swimming (floating, moving through the water) and cardiopulmonary resuscitation (CPR). Fence it off. Install a four–sided isolation fence, with self–closing and self– latching gates, around backyard swimming pools. This can help keep children away from the area when they aren’t supposed to be swimming. Pool fences should completely separate the house and play area from the pool. Make life jackets a "must." Make sure kids wear life jackets in and around natural bodies of water, such as lakes or the ocean, even if they know how to swim. Life jackets can be used in and around pools for weaker swimmers too. Be on the look out. When kids are in or near water (including bathtubs), closely supervise them at all times. Adults watching kids in or near water should avoid distracting activities like playing cards, reading books, talking on the phone, and using alcohol or drugs.
20 | A (SCNI) Southern Community Newspaper Product | June 2015
Communities to Recognize Cancer Survivors, Raise Awareness on National Cancer Survivors Day® – Sunday, June 7 Courtesy of www.ncsd.org
On Sunday, June 7, 2015, tens of thousands of people around the world will gather in their local communities to observe the 28th annual National Cancer Survivors Day®. Hundreds of cities across the U.S. and abroad will hold celebrations on this day to honor cancer survivors, to bring attention to the ongoing challenges of cancer survivorship, and to show the world that life after a cancer diagnosis can be fruitful, rewarding, and inspiring. National Cancer Survivors Day® is an annual worldwide Celebration of Life that is held on the first Sunday in June. It is the one day each year when everyone joins forces to recognize the cancer survivors living in our communities and raise awareness of the ongoing challenges they face. NCSD also provides an opportunity for cancer survivors to connect with other survivors, celebrate the milestones they’ve achieved, and acknowledge the family members, friends, and healthcare professionals who have supported them along the way. “A ‘survivor’ is anyone living with a history of cancer – from the moment of diagnosis through the remainder of life,” according to the National Cancer Survivors Day Foundation, administrator for the celebration. “For the vast majority of survivors, cancer is no longer the automatic death sentence that it was a few decades ago,” says Foundation spokesperson, Laura Shipp. “The reality is that, among U.S. adults, the 5-year relative survival rate for all cancers combined is now approximately 68 percent. In 1987, the year that NCSD began, that number was just 56 percent. “National Cancer Survivors Day® is an opportunity for cancer survivors to join with
each other and celebrate this new reality in cancer survivorship that more people are living longer and better quality lives after cancer than ever before. It is also an opportunity to bring attention to the challenges these survivors face after diagnosis, and sometimes even years after treatment ends.” NCSD celebrations will be as diverse as the communities where the events are being held. There will be motivational speeches, health fairs, parades, carnivals, block parties, art exhibits, awareness walks, inspirational programs, and more. Cancer survivors will share their unique stories of how surviving cancer has affected their lives. And communities will come together to stand with these survivors and make a commitment to help find ways to lessen the burdens a cancer diagnosis brings. The National Cancer Survivors Day Foundation encourages everyone to participate in their community’s event. To locate the one nearest you, check with your local cancer treatment center, hospital, or American Cancer Society office. Or you can host an event of your own. The NCSD website, ncsd.org, has everything you need to plan an NCSD celebration. NCSD started in the United States in 1987, and it is now celebrated worldwide in countries including Canada, Australia, India, South Africa, Greece, Saudi Arabia, Italy, and Malaysia, according to Shipp. The nonprofit National Cancer Survivors Day Foundation provides free guidance, education, and networking resources and assistance to hundreds of hospitals, support groups, and other cancer-related organizations that host official National Cancer
Survivors Day® events in their communities. The Foundation’s primary mission is to bring awareness to the issues of cancer survivorship in order to better the quality of life for cancer survivors. More Americans than ever are surviving cancer. According to the American Cancer Society’s Cancer Treatment & Survivorship Facts & Figures 2014 – 2015, there are 14.5 million cancer survivors alive in the US today, and that number is expected to grow to almost 19 million by 2024. Even though cancer incidence rates are dropping, the number of cancer survivors is rising due, in part, to earlier detection and better treatments. As the number of cancer survivors continues to grow, it will be more important than ever to address the unique needs of these survivors. Many survivors face limited access to specialists, a lack of information about promising new treatments, inadequate or no insurance, difficulty finding employment, and psychosocial struggles. Once active treatment ends, cancer survivors still must cope with the long-term effects of cancer, which can include physical side effects; psychological, social, and emotional concerns; and financial hardships. “To say that surviving cancer is challenging would be an understatement,” says Shipp. “But it is a challenge that millions of people – 14.5 million in the U.S. alone – are overcoming. National Cancer Survivors Day® is a celebration of how far we’ve come in extending life after cancer. However, the NCSD
Foundation hopes that National Cancer Survivors Day® also serves as a call to action for more resources, research, and increased public awareness to improve quality of life after cancer.” National Cancer Survivors Day® is sponsored nationally by Astellas, BristolMyers Squibb, and Coping with Cancer magazine, with support from Amgen, Genentech, Seattle Genetics, Takeda Oncology, and Teva Oncology. “It’s true that cancer survivors are now living much longer after diagnosis thanks to advances in modern medicine,” says Shipp. “However, long-term survivorship poses its own unique challenges. And we need to do a better job of addressing the hardships cancer survivors face beyond treatment.” Leading up to the event, the NCSD Foundation urges everyone to spread the message that there is life after cancer – and that’s something to celebrate – but we can still do more to lessen the burdens of cancer survivorship. The following are suggested posts for your social media sites. On Facebook: Join millions of cancer survivors and supporters around the world as we celebrate life and raise awareness of the issues of cancer survivorship on National Cancer Survivors Day, June 7. #NCSD2015 #CelebrateLife, www.ncsd.org On Twitter: #CelebrateLife, raise awareness for cancer survivors on National Cancer Survivors Day, June 7 #NCSD2015 @SurvivorsDay ncsd.org
June 2015 | A (SCNI) Southern Community Newspaper Product | 21
Take a Deep Breath ... Simple techniques to help you relax
Common yoga poses to know COURTESY OF METROCONNECTION
COURTESY OF METROCONNECTION
Finding ways to relax can improve life at home and at the office. While it’s not often easy to find time to slow down, especially for those men and women juggling the responsibilities of career and family, the following are some simple techniques that don’t take much time but can have a positive impact on your day. • Take some time out from multitasking. The ability to multitask is a cherished commodity for parents and working professionals alike, but men and women can benefit from periodic breaks from their everyday juggling acts. Something as simple as focusing on a single task for 30 minutes at a time, as opposed to checking emails while preparing dinner or working on a project while answering a client’s phone call, can help lower stress levels and have a lasting and calming effect on your nerves. • Make time to meditate every day. Studies have shown that meditation can affect the circuitry in the brain, positioning it to more adequately respond to illness and stressful situations. Meditation has the added benefit of being a relaxing exercise, as meditation encourages people to sit with their feet on the floor with both eyes closed in a relaxing setting that is free of external distractions. • Walk away from your desk and couch. It’s well documented that spending too much time sitting at a desk can have a negative impact on your health. In addition to elevating a person’s risk of heart disease and diabetes, sitting at a desk all day long has been linked to repetitive stress injuries, obesity and back pain, each of which can contribute to stressful living conditions that make it difficult to relax. Men and women should spend at least five minutes each hour walking, whether they are getting up from their desk at work or getting off the couch at home. Doing so takes little time, but it can help to relieve stress at work and at home and improve your overall health. • Practice yoga. Yoga is another activity that can help men and women relax. Yoga involves a series of poses that helps stretch the muscles and aid their recovery from everyday aches and pains, including those that often result from stressful experiences or days at the office.
The popularity of yoga has grown considerably in recent years. Though yoga may trace its origins to ancient India, nowadays this popular approach to balancing the mind and body is practiced all over the world. For those who want to give yoga a try, it helps to be familiar with some of the basic poses one can expect to encounter at the gym or yoga studio. While few can master the following poses on their first day, beginners should know that if they commit to regularly practicing yoga, these poses will get easier over time. • Chair pose: This is a bended position pose in which the knees are bent over the ankles. Arms are up, and the torso forms a right angle over the thighs. Beginners can experiment with moving the feet closer together for a more advanced pose. Do not extend the knees over the toes and rest on the heels. • Child’s pose: This is a pose for rest and stretching. Get in a kneeling position with toes touching and hips and knees spread apart. Extend the arms overhead on the floor and lower the forehead to the ground. • Downward-facing dog: This is an inversion that opens up the entire body and can stretch the spine and the back of the legs. The
22 | A (SCNI) Southern Community Newspaper Product | June 2015
back should be straight and the tailbone should be pulled away so your body forms a “V” shape. • Forward fold: When performing a forward fold, you are bending over from the waist. Having a straight spine is more important than having straight legs. • Mountain pose: Mountain pose is perhaps the most basic of all the poses and also one that is quite important, as it aligns the spine with the rest of the body and grounds you. Lift your thighs and lengthen through the waist, drawing in the navel. This serves as the basis for other poses. • Tree pose: Tree pose is an introduction to balance poses. You stand on one foot as the other lays nestled against the thigh on the standing leg. • Warrior one: This pose places a leg forward into a right angle in which the knee is over the arch of the foot. The back leg is extended into a 45-degree angle behind the body. Arms are raised above the head. Both hips should be facing forward. • Warrior two: Warrior two is similar to warrior one, but the arms are stretched in opposite directions parallel to the floor. Turn the head and look out over your arm in the direction you are facing. Various poses may be covered in beginner yoga classes, and beginners unfamiliar with certain poses can simply pause and observe their fellow classmates if they are unsure of certain poses. Always begin slowly and breathe when working through these poses; consult with a yoga instructor to help develop proper form.
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229-496-1193 Located corner of Nottingham & Ledo Rd June 2015 | A (SCNI) Southern Community Newspaper Product | 23
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