FEBRUARY 2016 #1 Health Magazine in Southwest Georgia
February is Heart Month Right Age for Braces Common Causes of Poor Vision
Look Inside for Dr. Oz!
How to Control Blood Pressure
Dennis Robinson, M.D. Allergy and Asthma Clinics of Georgia
Dr. Hans Chang Albany Diagnostics
Keisha Callins, M.D. Albany Area Primary Health Care
James Palazzolo, M.D. Sleep Apnea Centers of America
Dr. Rex Ajayi South Georgia Urology
Kelly Miller, FNP-BC Georgia Dermatology & Skin Cancer Center
TIFTON ALBANY AMERICUS BAINBRIDGE SYLVESTER THOMASVILLE VALDOSTA CORDELE MOULTRIE AND SURROUNDING AREAS
Features 3
Family Help with Senior Care
8
World Cancer Day
12
Low Vision Awareness
14
Exercise to Lose Weight
18
Control High Blood Pressure
21
The Right Age for Braces
22
Need for Omega 3’s
EVENT CALENDAR Email upcoming events to: swgahealthbeat@gmail.com
Each Wednesday Free Lung Cancer Screenings 8:00 am - 11:00 am Lewis Hall Singletary Oncology Center 919 S Broad St, Thomasville Our providers will offer free, low-dose CT scans to screen for lung cancer. Screenings are available to individuals ages 55–74 who are current smokers or who have quit smoking within the last 15 years. *Screenings by appointment only. Please call 229.584.5454 to schedule your appointment today. February 9 Breastfeeding Class 6:00 pm - 8:00 pm OB Classroom (2nd floor) Tift Regional Medical Center This class everything you need to know about breastfeeding including preparation, instruction and helpful tips. The class is held from 6:00 - 8:00 p.m. Registration is required. Please call 229-353-7605 or register below. Please include number of guests in the required field. February 9 Stroke and Head Injury Support Group 6:00 pm - 7:00 pm South Georgia Medical Center Pearlman Cancer Center Conference Room, 209 Pendleton Drive, Valdosta
February 2016
You are not alone. Join us for a time of fellowship and refreshments with others who understand what you are going through. Recieve education from experienced professionals. For more information, please call 229-2594292. February 15 Life with Diabetes Support Group 6:00 pm SGMC Diabetes Management Center, 3018 North Patterson Street, Valdosta Join us for a time of learning about life with diabetes. This support group is open to the public. For more information, please call 229-4337200.
February 22 Just for Kids Heart Healthy Cooking Class 5:00 pm - 7:30 pm Archbold Memorial Hospital Cafeteria During this free event, children will learn how to make healthy food choices based on the My Plate concept. Children will make and enjoy their very own dish. Parent supervision is required. One adult per child. Two class sessions: 5-6pm (Kindergarten-2nd grade); 6:30pm-7:30pm (3rd-5th grade) Space is limited and registration is required. To register, please call (229) 584-5520
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webmaster@archbold.org February 27 Prepared Childbirth 9:00 am - 5:00 pm Meeting Room 3 (first floor at Tift Regional Medical Center) The Prepared Childbirth Classes will cover general topics relating to labor, delivery, and basic care of your baby. We do suggest that you bring a partner with you for class. Registration required. (229) 353-7605
Recurring Events Phoebe Putney Memorial Hospital Diabetes Support Group Third Tuesday each month | 3 pm at Phoebe Sumter Medical Center cafeteria private dining room Chair Yoga Sowega Council On Aging Wednesdays | 11 - 11:45 am at Senior Life Enrichment Center Call 435-6789 to register • FREE • Age 60+ Line Dancing Sowega Council On Aging Mondays | 11 am Advanced, Wednesdays | 3 pm at Senior Life enrichment Center Call 435-6789 to register • FREE • Age 60+
Family Won't Help with Mom? 6 Strategies to Reduce the Drama By Jack Hartley www.caregiverstress.com
Chances are you spend a good deal of your life planning for the future. You plan your career path. You plan for retirement. But you may never have planned on becoming a family caregiver. If you’re like many children of senior parents, you became a caregiver in small increments, over the course of time. Maybe it began by providing transportation after Dad gave up the car keys or by making phone calls to the insurance company to straighten out a health claim. As time went on, those favors likely became more frequent and you found yourself providing more and more care until you realized you were spending a significant portion of your free time taking care of Mom and Dad— perhaps much more time than your siblings spent pitching in. Few people become family caregivers by sitting down with the whole family and creating a plan that covers the who, what, when, where and how of caregiving. Unfortunately, this lack of planning can lead to family
you step back from any existing family drama over caregiving and create a plan to help you all move forward in harmony. 1. Start planning well in advance, if possible It is never too late (or too early) to start the conversation. Even if you are well into the caregiving journey, you can access planning aids to help you move forward with more help from your siblings. The 50/50 Rule® program, developed by Home Instead Senior Care®, offers resources for developing senior care plans that involve all of the aging family member’s children. Try to have your first conversations on this subject when the eldest sibling turns 40 years old, and continue to talk about how to share the caregiving before your parent even needs it. This way, no one sibling will “back in to” the caregiving role without the support of other family members. 2. Look at the big picture For some families, the caregiving conversation begins with details: “I can’t possibly
drama and sibling resentment. In discussions within the Caregiver Stress Facebook community, caregivers frequently express frustration over their inability to get other family members to help with Mom or Dad’s care. They often say they feel they became the primary caregiver by default and now shoulder the burden alone. If you count yourself in that group—or if you want to avoid the sibling squabbles that can arise over family caregiving— take heart. It is possible, to a certain extent, to begin the caregiving conversation over again. These six tips can help
help take care of Mom because all of my kids are enrolled in extracurricular activities,” or “I live five hours away, and I’m not sacrificing my vacation time to fly in and take care of Dad.” Instead of starting the caregiving conversation by diving into the details of everyone’s life, try taking a step back to look at the bigger picture. What types of support does your loved one need right now? What types of care will he or she require in the future? Once you have identified your loved one’s needs, then you can begin a conversation that gets into the details of which sibling can provide which types
of support. 3. Take the emotions out of the conversation as much as possible Siblings share an intimate personal history that sometimes includes baggage: hard feelings, old hurts. Try to set these emotions aside and deal matter-of-factly with your parent’s needs Jack Hartley is the owner of in the moment—and JWH Service Partners, Inc. d.b.a. going forward. Keep the Home Instead Senior Care #585. focus on achieving Home Instead Senior Care goals, not on your family provides seniors with dynamics. When you Companionship, Light approach the topic of Housekeeping, Medication shared caregiving from a Reminders, Meal Preparation, perspective of “here’s Errands, Doctor Visits and more. what Mom and Dad For information go to need, now how can we www.homeinstead.com/585. all provide it?”, the conversation may go more smoothly. If you find it impossible to have these conversations without tempers flaring, consider hiring a mediator. These professionals can help bring everyone to a resolution without the hurt feelings that may the fact that this is normal in accompany a do-it-yourself most family caregiving approach. situations. Acceptance may be 4. Match caregiving tasks easier in the long run than with each person’s talents constantly feeling resentful. and abilities If you feel undervalued for the Your older brother may balk amount of care you provide, try at helping with caregiving if he investigating ways to get paid is expected to bathe and toilet for family caregiving. According your mother. Your petite to AARP, there are a number of younger sister may not be methods that allow your parent willing to wrestle Dad’s walker to compensate you for the help into the car in order to drive him you provide, including direct to appointments. Instead of payment and tapping a longinsisting each sibling provide term care insurance policy. the same types of care, try to Even if your loved one can’t match tasks with each person’s afford to pay you much, abilities and interests. Perhaps sometimes receiving a token your sister who lives far away payment can help you feel would be willing to pay Mom’s valued. bills and deal with other 6. Take care of your own financial issues. Or maybe your emotional needs brother who lives nearby would High stress, isolation and be happy to take Dad to his depression are real dangers of doctor appointments. There are caregiving, especially if you many ways to divvy up the add in family conflict over caregiving pie. caregiving issues. Although it 5. Accept that one person can be hard to find time for selfmay always provide a care, be sure to make your own disproportionate amount of needs a priority. Even five care minutes alone in the fresh air, You can’t force your siblings or half an hour with a good to help. That’s a simple truth. book, can help you feel And even when you do get refreshed and recharged. If family members to commit to possible, hire a professional help with caregiving, you still caregiver occasionally so you may find you provide a can get some time to focus on disproportionate amount of that yourself. care. Try to come to terms with February 2016 | A (SCNI) Southern Community Newspaper Product | 3
Dark Days: Directions for Dealing with Disappointment and Death Enlightenment Most people are not fully prepared to deal with disappointment or death whether it is on the horizon for some time or comes suddenly. Whether it’s personal, involves a family member, friend, co-worker, or acquaintance, you may quickly become the person in need of support or support for someone else. Both roles come with unique challenges. Education Disappointment is anything that does not turn out as we expect or plan. It may be a job, test, project, business, or relationship. It hurts. It can be paralyzing. It can make you doubt yourself, your purpose, and even your destiny. Give yourself time to reflect on the situation – the outcome at that time may be because you could potentially do some things differently (if yes, work on it) or simply not the right time for that event in your journey (rely on your faith for peace). Death is considered a great “misfortune” but realize that experiencing loss comes from having the “good fortune” to have had someone important in your life. As you grieve, find comfort in the pleasant memories you’ve shared with that
person. Live your life in honor of those loved and lost. For the important people that are still alive, make your time with them count. Let your “people priorities” determine the who, what, when, where, and how of your time allocation. Empowerment Whether you are encouraging yourself or someone else, remember that giving up is not an option. It takes immense inner strength and purposeful perseverance to keep moving, especially when the weight of your disappointment or loss feels like it is enough to bury you in your emotions. Encouragement When you are faced with dark days … Cry. Laugh. Pray. Praise. Reach out to people you trust. Open your heart to people who care. Be honest about your struggle. Be a shoulder to lean on. Encourage yourself. Not sure what to say, let your actions speak for you. Quote Of The Month: “I sustain myself with the love of my family” ~ Maya Angelou ~
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DEPRESSION LINKED TO INFLAMMATION; BRINGING BABY HOME FROM THE HOSPITAL Q: I've battled depression for a long time, and I've tried antidepressants. At first they seem to work, but after a while not so much. Do you know of any other things that would make me feel better? -Jessie G., Atlanta
MISSION To improve the health of the population in Southwest Georgia by providing patient-centered, preventative, primary health, enabling and health education services, with an emphasis on the medically uninsured and underserved, regardless of the patient’s or the family’s ability to pay. 4 LOCATIONS - HABLA ESPAÑOL www.pcswga.org BLAKELY SITE / OB/GYN 360 COLLEGE ST BLAKELY, GA 39823 229-723-2660 MIDWIFERY CENTER 916 SOUTH BROAD ST THOMASVILLE, GA 31792 307172-1 229-226-8800
BAINBRIDGE SITE 509 WHEAT AVE BAINBRIDGE, GA 39819 229-416-4421 THOMASVILLE SITE 454 SMITH AVE THOMASVILLE, GA 31792 229-227-5510
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6 | A (SCNI) Southern Community Newspaper Product | February 2016
A: Chronic depression can result from a variety of conditions or a combination of them: It can be a brain disease triggered by a genetic predisposition to a disruption of your mood-influencing neurotransmitters, such as serotonin and dopamine. Depression is also a risk if you have an abnormal genetic vitamin process, so make sure you take half a multi with methyl folate twice a day. But depression also is associated with a chronic stress response (which elevates stress hormones that affect the brain) and as well as chronic pain, diabetes or being overweight. While antidepressants and vitamins can be effective, they don't help everyone. A new study out of Rice University might indicate why. It found that depression is linked to chronic, bodywide inflammation. In some folks with depression, markers of inflammation called C-reactive protein and interleukin-6 are elevated by up to 50 percent. The study says, "Depression and inflammation are intertwined, fueling and feeding off each other." The good news? The study also found that depression that resists treatment by traditional methods often eases if a person does inflammation-cooling yoga, meditation and exercise. You also can ease inflammation and depression by taking 900 mg daily of omega-3 DHA from algal oil and eliminating processed foods, red meat and added sugars and syrups from your diet. So check out the yoga and meditation info at sharecare.com; start walking with a pedometer and a buddy, heading for 10,000 steps a day; and dive into 5-9 servings of fruits and veggies daily, 100 percent whole grains and healthy fats like EVOO. Note: DO NOT stop taking antidepressants without talking to your doctor. Abruptly stopping can trigger serious side effects. And let us know how three months of this anti-inflammation routine makes you feel. Q: My wife is due to give birth to our first child in three
months, and I am nervous about bringing the baby home in the car. What's the safest way to transport a newborn? - Claude G., Wichita, Kansas A: Congratulations, and while that's a very smart question, you should realize that new-parent jitters are often, well, more jittery than necessary. You'll do great! And so will mom and your infant child -- if you use a rear-facing car seat that's 100 percent properly installed. Unfortunately, 8,500 infants are injured in car accidents every year, but properly installed car seats can cut the injury rate by 71 percent. Problem is, installing them correctly isn't that easy. A new study from Oregon Health & Science University examined the car-seat use of 291 families being discharged from the hospital with a healthy newborn. Fully 95 percent of parents made at least one error in car-seat use, and 91 percent made a serious error -- including a loose harness, loose car-seat installation, low chest clip and incorrect recline angle. Even a minor accident could cause an infant injury if those problems aren't eliminated. The solution? Buy your infant car seat early, read the accompanying installation instructions carefully and the instructions on car seats that come with your car. Then make an appointment to see a certified car-seat technician: They really exist! The National Child Passenger Safety Certification Program website can help locate one in your area. Your hospital should provide references too, and most firehouses have at least one expert available. In addition, after you install a car seat, you can have it inspected for safety. Safercar.gov and seatcheck.org offer a wealth of info on car seats, plus the location in your area of a child car-seat inspection station. Follow these steps, and when the day arrives you should be ready to bring your bundle of joy home safely. Mehmet Oz, M.D. is host of "The Dr. Oz Show," and Mike Roizen, M.D. is Chief Wellness Officer and Chair of Wellness Institute at Cleveland Clinic. Email your health and wellness questions to Dr. Oz and Dr. Roizen at youdocsdaily(at sign)sharecare.com. (c) 2016 Michael Roizen, M.D. and Mehmet Oz, M.D. Distributed by King Features Syndicate, Inc.
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Who Should Get the HPV Vaccination and Why By Stacy Simon Human papillomavirus (HPV) is the most common sexually transmitted infection in the US according to the Centers for Disease Control and Prevention (CDC). It’s so common that nearly all sexually active men and women will have it at some point in their lives. In most cases, HPV goes away on its own and does not cause any health problems. But when HPV does not go away, it can cause genital warts and cancer. Almost all cervical cancer is caused by HPV. The virus has also been linked to cancers of the vulva, vagina, penis, anus, and throat. HPV vaccination for pre-teen and teen girls
HPV vaccines prevent infection by certain types of the virus, but they work best if they are given before an infection occurs. This is why the American Cancer Society recommends it for girls ages 11 to 12 – because most girls at this age have not yet become sexually active. This is also an age when girls still will be seeing their doctor regularly and getting other vaccinations. The HPV vaccines Cervarix, Gardasil, and Gardasil 9 prevent the 2 types of HPV that cause 70% of all cervical cancers and pre-cancers, as well as many cancers of the vulva, vagina, anus, and throat. Gardasil also helps prevent infection by the 2 types of HPV that cause 90% of all genital warts. Gardasil 9 was approved by the US Food and Drug Administration in 2014. It helps prevent infection with the same 4 types of HPV as Gardasil, plus 5 other types that can cause cancer. The vaccines are given as shots in a series of 3 doses within 6 months. Despite the power of HPV vaccination to prevent cervical cancer, only about 1/3 of adolescent girls have completed a 3-dose series. The CDC reports that vaccination rates increased between 2013 and 2014, but still remain unacceptably low. The President’s Cancer Panel calls increasing the rate of HPV vaccinations one of the most profound opportunities in cancer prevention today. In a report, the panel names missed opportunities during health care visits as the most important reason for the low vaccination rates. The report says most 11and 12-year-old girls eligible for the vaccines may not be receiving them at doctor visits in which they receive other vaccines. The report calls for
health care providers to strongly recommend the vaccine during office visits. Should boys get the HPV vaccine? The American Cancer Society does not yet have recommendations for vaccination of boys, but is reviewing the scientific evidence. Updates to American Cancer Society recommendations for the use of HPV vaccines will likely be published later in 2016. The CDC recommends the vaccine for both boys and girls ages 11 and 12, and for boys and young men ages 13 through 21 and girls and young women ages 13 to 26 who have not already had all 3 shots. Vaccinations may also be given to children as young as 9 and to men between the ages of 22 and 26. COURTESY OF CANCER.ORG
February 2016 | A (SCNI) Southern Community Newspaper Product | 9
How to bake healthier treats COURTESY OF METROCONNECTION
Cauliflower Fried ‘Rice’ Courtesy of allrecipes.com
Ingredients
Baking can be a relaxing and rewarding pastime that parents can share with their children. Baking promotes a variety of skills, including the ability to follow instructions and make measurements. Baking also employs mathematics, making baking a rather delicious science experiment. Perhaps one of the few pitfalls of baking is indulging in too many sweet treats when taste testing and then enjoying the fruits of your labors. But bakers concerned about their health can substitute healthy ingredients when recipes call for foods bakers would prefer to avoid. The following ingredients can make healthy additions to baked-good recipes without sacrificing flavor. • Whole wheat flour: Flour is at the heart of many baking recipes, including those for cakes, cookies and pies. Refined white flour may not be the healthiest ingredient, so try whole wheat flour, which is full of nutrients and an extra dose of fiber. Fiber can help lower the risk for heart disease and diabetes. Try slightly less than one cup of whole wheat flour for regular flour as a swap if a recipe calls for one cup of flour. • Fruit puree: When a recipe calls for oil, margarine, butter or shortening, consider replacing such ingredients with fruit purees, which often add moisture and texture just as well but without the same amount of calories. Applesauce and prunes can be helpful in chocolate dishes. Pumpkin or sweet potato are other purees that can add a nutritional boost as well. • Greek yogurt: Greek yogurt is a powerhouse of protein and flavor with relatively few calories per serving. It can make a super substitution in recipes for things like sour cream, buttermilk or even cream cheese. • Applesauce: Believe it or not, unsweetened applesauce also can replace some or all of the sugar in a recipe. When doing a 1:1 ratio swap, reduce the amount of liquid in the recipe by 1⁄4 cup. • Marshmallow or meringue: Ever check the nutritional information for many store-bought cake frostings? They pack a considerable amount of calories, sugar and fat. Some also are made with hydrogenated oils. Consider using a marshmallow fluff or homemade meringue to top cupcakes or decorate cookies. • Stevia: Stevia is an herbal plant that grows primarily in South America. Stevia has a long history as a sweetener in that area, and now has become a popular sugar substitute elsewhere. Stevia is an all-natural, no-calorie, no-carbohydrate sweetener. The FDA approved only the purified form of stevia, called stevioside. Remember to check each brand’s sugar-tostevia ratio to make sure you get the right measurements for your recipe. • Egg whites: Replace a whole egg in a recipe with two egg whites or 1⁄4 cup of egg substitute. • Chocolate nibs: Nibs are processed morsels that do not have the same amount of added sugar as many chocolate chips. Dark chocolate nibs can provide a healthy dose of antioxidants as well. • Evaporated skim milk: Try evaporated skim milk in place of heavy cream to make whipped cream for a low-fat option. Baking brings family together, and the treats prepare can make an enjoyable finale to a great meal. With healthy substitutions, any recipe can be altered for the better. 10 | A (SCNI) Southern Community Newspaper Product | February 2016
2 cups frozen peas 1/2 cup water 1/4 cup sesame oil, divided 4 cups cubed pork loin 6 green onions, sliced 1 large carrot, cubed 2 cloves garlic, minced 20 ounces shredded cauliflower 6 tablespoons soy sauce 2 eggs, beaten
Directions Stir peas and water together in a saucepan; bring to a boil, reduce heat to medium-low, and cook and stir until peas are tender and heated through, about 5 minutes. Drain and discard water. Heat 2 tablespoons sesame oil in a wok over medium-high heat. Cook and stir pork in hot oil until lightly browned on all sides and cooked through, 7 to 10 minutes. Transfer meat to a plate. Heat remaining 2 tablespoons sesame oil the wok. Saute green onions, carrot, and garlic in hot oil until just softened, about 5 minutes. Add cauliflower; cook and stir until cauliflower had a tender but firm to the bite, 4 to 5 minutes. Stir pork and soy sauce into cauliflower mixture and stir-fry until mixture is hot and slightly browned, 3 to 5 minutes. Move pork-cauliflower mixture to one side of the wok; pour beaten eggs onto empty side. Scramble eggs until cooked through, 3 to 5 minutes; stir cooked eggs into the pork-cauliflower mixture, breaking up any large chunks. Cook's Notes: Shred cauliflower using the largest side of a grater; the end product resembles grains of rice. You can use any lean meat in this dish.
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12 | A (SCNI) Southern Community Newspaper Product | February 2016
Common causes of poor vision
COURTESY OF METROCONNECTION
Vision loss is a common condition, as the World Health Organization notes that more than 285 million people across the globe suffer some type of visual impairment. Many people can effectively counter their vision problems with prescription lenses, but others may have a more significant issue, such as low vision. The Kellogg Eye Center defines low vision as a reduced level of vision that cannot be fully corrected with conventional glasses. Those with low vision have some useful sight and are not considered completely blind. However, low vision can interfere with performance of daily activities, and some people with this condition are classified as “legally blind.” Symptoms of low vision include difficulty recognizing objects at a distance or problems with differentiating colors. Yet, not everyone
dealing with these symptoms has low vision. Specialized testing can determine if a person has low vision or another condition. Many conditions can impact sight and contribute to vision loss. Here’s a look at some of the more common ones. • Glaucoma: A person with glaucoma may gradually lose peripheral vision. Early symptoms, such as a subtle loss of contrast, may be unnoticeable. Eventually, glaucoma may cause tunnel vision, which occurs when a person can only see through a small window. • Macular degeneration: Macular degeneration is the leading cause of vision loss, affecting more than 10 million people in the United States alone, according to the American Macular Degeneration Foundation. The AMDF offers that macular degeneration is caused by the
deterioration of the retina’s central portion, known as the macula. The macula is responsible for focusing central vision in the eye, and it contributes to one’s ability to read, drive a car, recognize faces or colors and see objects in fine detail. • Retinal detachment: An increase of floaters or sudden flashes of light in vision may be indicative of retinal detachment or a tear in the retina. When caught promptly, a detached retina may be repaired. However, if left untreated and the detachment reaches the macula in the center of the retina, vision loss may be irreparable. The National Eye Institute says those with extreme nearsightedness, those who have had cataract surgery or those with a family history of retinal detachment are at a high risk. • Diabetic retinopathy:
Blurring or patchy vision loss can be a side effect of high blood glucose levels. Not all people with diabetes will develop vision problems, but it is common enough to warrant attention. • Cataracts: According to The Mayo Clinic, a cataract is a clouding of the normally clear lens of the eye. Cataracts develop when aging or injury changes the tissue that makes up the eyes’ lenses. Clouded vision can make it more difficult to read or drive. Over time, cataracts may obscure vision so much that they require surgical repair. Routine eye examinations can bring potential vision disturbances to light and facilitate faster treatment. Eye doctors also can make suggestions about lifestyle changes, including the use optical devices to improve sight.
Warning signs of childhood vision troubles COURTESY OF METROCONNECTION
Adults know when they are beginning to experience trouble with their vision. In such instances, men and women will book appointments with their eye doctors to determine what’s causing their problems. But whether it’s a fear or eyeglasses or simply feeling their symptoms are normal, kids might be hesitant to tell their parents about any vision problems they’re having. As a result, parents must learn to recognize certain warning signs that indicate their children are experiencing vision problems. Vision problems in youngsters can be especially problematic, as many of the lessons kids learn in school still begin on a chalkboard. The following are some potential indicators that kids might be dealing with vision problems that require medical attention. • Reading habits: Vision problems may be most noticeable when kids are reading. As youngsters learn to read, they might use their fingers to keep their place while they figure out the pronunciation of certain words. But kids eventually grow out of that habit. Kids who are still doing so long after they have learned to read may be having trouble seeing words on the page. In addition, kids who pull their reading materials very
close to their eyes may be struggling to see the words. • Viewing habits: Peculiar viewing habits may also be indicative of poor vision. Kids who sit too close to the television may be struggling to see what’s on as opposed to just being overexcited to see their favorite shows. Kids who prefer to watch programs on tablets they can hold as opposed to televisions may also make that choice because it’s easier for them to see on their tablets than on the television. In such instances, ask why they prefer tablets to television. When kids watch TV, ask them to move further away from the television. If they complain moving back makes it hard to see, book an appointment with an eye doctor. • Eye rubbing: Many kids, and even adults, rub their eyes when they are feeling fatigued. But kids who seem to rub their eyes frequently and at times of the day when they should not be tired may be experiencing vision troubles and feeling frustrated that they cannot see very well. • Eye activity: Some kids begin to close one eye when reading, watching television or attempting to read signs. That may be indicative of a refractive vision disorder, in
which the eye struggles to focus, or refract, light correctly on the retina. Such problems can often be corrected with eyeglasses or contact lenses, but some refractive disorders may require surgery. • Squinting: Kids who squint a lot may be finding it difficult to focus on words on a chalkboard or even television programs. Squinting may also be brought on by a corneal abrasion. Parents who notice
their youngsters are squinting should consult the child’s eye doctor to determine the cause of the problem. Vision problems can be especially harmful to children, who rely on their vision to perform their schoolwork. Parents who learn to recognize the various warning signs of vision troubles can nip problems in the bud before they have too great an impact on youngsters.
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What kind of exercise -and how much -- is best when you're trying to lose weight? If someone told you right now what the absolute best exercise to lose weight was, would you do it? You might when you read this. Drum roll, please! The best exercise to lose weight is: "the exercise you'll do," says Timothy Church, MD, MPH, PhD, a professor at Pennington Biomedical Research Center in Baton Rouge, La. Other experts interviewed by WebMD said much the same thing about weight loss workouts. "The two things that stop people from losing weight with exercise are either boredom or injury," says physical therapist and strength and conditioning specialist Ben Quist, PhD, NSCA. The truth is that weight loss is about creating a calorie deficit -- in other words, burning more calories than you take in. So, they say, while running at an 8-minute-mile pace might be a great calorie burner, if you're not going to do it, it's not going to help you. Instead, start with something you can do, like walking or working out on an elliptical machine or exercise bike. The Beef on Strength Training In all cases, however, you'll burn more calories with cardio (aerobic) exercise than with strength or resistance training. "Strength training itself will not lead to an appreciable amount of weight loss because it just doesn't burn enough calories," says Glenn Gaesser, PhD, FACSM, kinesiology professor and department head at the University of Virginia in Charlottesville. But what about all that talk that more muscle mass equates to more calories burned, even when you're at rest? "It's a myth. It's not going to happen," says Gaesser. The only successful studies to show a significant calorie burn following a weight-lifting workout (afterburn) were done with serious lifters, working out for 60 to 90 minutes at a time and lifting as much as they could on every set.
In fact, Gaesser says, at best, gaining one pound of muscle will help you burn 5 to 10 extra calories a day. You could do that chewing gum. That's not to say that strength training isn't important for the overall health of the body. But when it comes to burning the most calories, go for cardiovascular exercise. And vary the intensity, says Quist. "Do aerobic base-building workouts," he says, where you alternate between moderate and higher intensity, either within the same workout or on alternate days. Quist also recommends cross-training -- that is, doing a range of different activities during your workouts. Not only does this help you keep from getting bored, it's better for your body. Doing different activities recruits different muscle groups. You're also less likely to develop an injury, says Quist, since doing the same thing day after day creates wear patterns on your joints. Get creative, says Gaesser, whose graduate students teach an entire class on novel ways to burn calories. For example, he says, if you're a golfer, ditch the cart and walk with your clubs. You'll do what you love -- and burn more calories. Exercise Is Just One Piece of the Puzzle Keep in mind that exercise is just one portion of a successful weight loss program, say experts. "Eating and exercise are not separate issues," says Church. "They're intimately connected. Too many people think these large doses of exercise are an excuse to eat whatever you want." Unfortunately, today food is everywhere. There are candy bars at Home Depot and cheesecakes at Barnes & Noble. Gaesser says his kids can't believe a gas station used to be just a place to get gas. And portions are out of control, says Church -- just look at the size of the plates at restaurants. "It's so much easier not to eat calories than to burn them off," says Quist. And keep in mind that the definition of successful weight
loss is keeping the weight off. "It's not hard to lose weight," says Church. "Anyone can lose weight. What's hard is keeping it off. Those that combine both diet and exercise keep it off." But what about metabolism? Many people who have struggled to lose weight believe they have unusually slow metabolisms. Chances are, "you don't have a slow metabolism," says Church. "It is so rare that of all the metabolisms we've checked (and he does this daily), I can't remember one being legitimately slow." The truth is, he says, "bigger people have a higher metabolism because they're bigger. Metabolism is how much mass you have. The more mass you have, the more energy you burn just sitting around." How Much Do I Need to Exercise for Weight Loss? Do the math: You need to burn 3,500 calories to lose a pound. So if you're burning 300 calories in one workout, it will take you nearly 12 workouts to lose one pound. If you cut your calorie intake by 300 calories in addition to burning 300, it will take you half as long to lose a pound. If you want to lose weight, shoot for at least 200 minutes (more than three hours) a week of moderate intensity exercise with everything else consistent, says Church. If you cut calories and exercise, he says, you can get away with a minimum dose of 150 minutes (2 1/2 hours) a week. If you're a beginner, says Gaesser, start with 50 minutes of exercise a week and work up to 200. "You didn't put on that 20 pounds in the last six months; you're not going to take it off in six months," says Church. "People don't want to hear about the patience aspect," he says. "They want instant gratification. But the cold, hard reality is if you want to lose weight and keep it off, it's work. No one loses weight and keeps it off without trying." Here are eight tips to help you adhere to a weight loss workout and meet your goals. Have an exercise buddy or partner. This is a must, according to the experts who spoke with WebMD. Having
accountability to someone else, even if it's your Labrador, keeps you honest. "It's much easier to say no to yourself than to someone else," says Gaesser, who goes for bike rides regularly with friends. Schedule your workouts. Keep a calendar that lists specific times for your workouts, says Gaesser. Make an appointment with exercise ahead of time, and you won't have the excuse of running out of time. Weigh yourself daily. This is one of the best tools to see if you're slipping up, Church says. Weighing yourself daily can keep you on track so that you don't let 300 extra calories a day or one missed workout set you back. Don't do too much, too fast. Don't get over-motivated, warns Quist. Lifting weights that are too heavy or starting out with six days a week of aerobic exercise is a mistake, says Quist. "People end up hurting themselves in the first week and then they give up," he says. Log your steps. Logging the time that you work out will help you achieve your weekly goal, even if you get off track one day, Church says. It will also inspire you at the end of the week, when you can look back and see what you've accomplished. Cook more often. Portions, and calories, are out of control when you eat out, says Church. You'll almost always consume fewer calories in a meal cooked and eaten at home. Save restaurants for special occasions, and get together with friends for a walk instead of a meal. Don't turn water into wine. Not only does a glass of wine or beer add a couple hundred extra calories, after a few glasses, you're not as conscious of consuming more calories in your meal. You don't have to give up drinking, says Church, but do cut back. Beware the one-way valve. You walk past the hors d'oeuvres at a party, grab some cheese and crackers, and quickly consume 300 calories before dinner even starts. "We have no problem randomly over-consuming extreme amounts of calories," says Church, "but we never randomly, sporadically have extreme bouts of caloric expenditure."
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The More or Less of Multitasking By Stephanie M. Freeman
Stephanie M. Freeman is a model, a runner, a trainer, and a brain injury survivor from here in the state of Georgia. She is the founder of the non-profit brain trauma organization Share Your Strong with a sole mission to bring health and awareness to brain trauma, while encouraging and inspiring the lives of people going through this silent epidemic. She speaks and helps educate on this injury from 23 years of her own experience. She is a part of the Brain Injury Advisory Council with The Brain Injury Association of America. Speaking on The Power of Never Giving Up after a brain injury to the children of Scottish Rite Hospital in Atlanta GA in July 2015.
I had an interesting conversation on multitasking today with a client I train. She was mentioning to me all the activities she was currently involved in during her school year. As she spoke to me, she spoke in a distressed manner, but sounded very proud she was experiencing all these activities. I listened to her explain to me the wonderful details of each program, then I interrupted and asked, “When do you take your rest days to recover from all this?” She looked at me very puzzled and said, “I don’t need any rest," then carried on with her routine I had given her. After the training session ended I drove back home. I couldn’t help but ponder over what this child told me. And I couldn’t help but remember doing those same things at her age and thinking it was so empowering and made me so efficient. Today I have such a different outlook based on my experience and from my work not only in the fitness industry but also in somewhat of the brain industry. And I do now see so clearly that multitasking does nothing but rob us of our energy and focus. I have gathered my own research on multitasking over the past few years with my brain trauma organization. I found that when we multitask, the production of the stress hormone cortisol as well as the
Children of Scottish Rite Hospital in Atlanta GA in July 2015
Speaking on the importance of Health & Fitness to Communities in Schools in Fitzgerald Ga in August of 2015
"fight-or-flight" hormone adrenaline is increased. This can over stimulate our brain and cause a mental fog or lead to scrambled thinking. Every time I multitask now I think of this fact and say to myself is this
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really worth it? And when I train any client I always include this piece of advice. For such a long time I thought multitasking made me more efficient and helpful in my running, training, and work. As
a woman and as a mom, I thought of myself as the “Energizer bunny.” I always had to "go, go, go" and thought it was such a good thing to do without rest. Truth be told, I believe the whole world looks at things in this manner. However, research from Stanford University reveals that people who multitask are less efficient and more distracted than those who don’t tend to multitask. Studies have also shown that not only does this make us less efficient, it can actually hurt our performance. Since science has already shown that the brain doesn’t operate well when focusing on more than one task at a time, the Stanford researchers put high and low multitaskers to the test with three separate activities to see if there was something that gave the high multitaskers a leg up. They looked to see if the multitaskers were better at filtering out useless information, if they were better at storing and organizing information, or if they were better at switching from one task to another. The low multitaskers outperformed the proficient multitaskers on all accounts. You may think that trying to bite off two or more activities at a time makes you more productive, but next time you have those thoughts think twice and remember this fact: multitasking wreaks havoc on your potential.
ASK DOCTOR K PANELS OF EXPERTS DISAGREE ON MAMMOGRAM FREQUENCY DEAR DOCTOR K: I'm a 47-year-old woman who has never had a mammogram. Some experts recommend I get one, but others do not. I understand that the American Cancer Society recently updated its recommendations about breast cancer screening. Does it say I should have a mammogram? If so, which experts should I believe? DEAR READER: I'm surprised when people are bothered by medical experts having different opinions. Expert politicians, expert lawyers, expert architects -experts of all kinds disagree with each other all the time. Why? Because it is rare for the "truth" of any question to be clear beyond dispute. The American Cancer Society (ACS) previously recommended that women begin getting mammograms at age 40. On the other hand, another expert group -- the U.S. Preventive Services Task Force (USPSTF) -recommends that mammograms begin at age 50. That difference has confused many women. The good news is that the ACS recommendations published in October 2015 bring its advice closer to the advice given by the USPSTF. So it's a bit less confusing. Before I summarize where the two expert committees agree and where they differ, please understand that we're talking about recommendations only for the average woman -- not a woman at higher risk for breast cancer. Also, I'm talking about only these two expert committees, although there are several other expert committees with slightly different recommendations. -- WOMEN AGE 40-44. Neither the ACS nor the USPSTF now recommends regular mammography in this age range. -- WOMEN AGE 45-49. The ACS, but not the USPSTF, now recommends mammograms every year. -- WOMEN AGE 50-54. The ACS recommends mammograms every year, but the USPSTF recommends mammograms every two years. -- WOMEN AGE 55-74. Both guidelines recommend
mammograms every two years (with one exception, mentioned next). -- LIFE EXPECTANCY LESS THAN 10 YEARS. The ACS no longer recommends regular screening mammograms if a woman has an illness or condition that gives her a life expectancy of less than 10 years. -- BREAST EXAMINATION BY THE DOCTOR. The ACS previously recommended that doctors perform regular physical examinations of a woman's breasts to feel for suspicious lumps. Based on a lack of evidence that this finds cancer at an early and curable stage, it no longer recommends this practice. Why do the experts have different opinions on these questions? For example, why does the ACS recommend a mammogram every year for women aged 50-54, whereas the USPSTF recommends it every two years? Because of new evidence. The ACS commissioned a large study involving over 15,000 women. They found that in premenopausal (but not postmenopausal) women, the tumors that were discovered during an every two-year mammogram program were larger and more advanced than those tumors discovered during an every-year program. Indeed, if mammograms and examination of the breasts by the doctor might catch a cancer at an early, curable stage, why not simply do them? I'll give you my answer to that question -- and to the question you asked me -- in tomorrow's column. (Dr. Komaroff is a physician and professor at Harvard Medical School. To send questions, go to AskDoctorK.com, or write: Ask Doctor K, 10 Shattuck St., Second Floor, Boston, MA 02115.)
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February is Heart Month
Make Blood Pressure Control Your Goal COURTESY OF CDC.GOV
This American Heart Month, the Centers for Disease Control and Prevention (CDC) and Million Hearts®–a national effort to prevent 1 million heart attacks and strokes in the United States by 2017–are encouraging Americans to know their blood pressure, and if it's high, to make control their goal. Uncontrolled high blood pressure[469 KB] is a leading cause of heart disease and stroke. In fact, more than 67 million Americans have high blood pressure.1 People with high blood pressure are 4 times more likely to die from a stroke and 3 times more likely to die from heart disease, compared to those with normal blood pressure.2 High blood pressure often shows no signs or symptoms, which is why having your blood pressure checked regularly is important. It's easy to get your blood pressure checked. You can get screened at your doctor's office and drugstores or even check it yourself at home, using a home blood pressure monitor. Make Control Your Goal If you know you have high blood pressure, take these steps to help get it under contro. Ask your doctor what your blood pressure should be. Set a goal to lower your pressure with your doctor and talk about how you can reach your goal. Work with your health care team to make sure you meet that goal. Track your blood pressure over time. One way to do that is with a free wallet card from Million Hearts® at millionhearts.gov. Take your blood pressure medicine as directed. Set a timer on your phone to remember to take your medicine at the same time each day. If you are having trouble taking your medicines on time or paying for your medicines, or if you are having side effects, ask your doctor for help. Quit smoking—and if you don't smoke, don't start. You can find tips and resources at CDC's Smoking and Tobacco website. Reduce sodium intake. Most Americans consume too much sodium, which can raise blood pressure. Read about ways to reduce your sodium and visit the Million Hearts® Healthy Eating & Lifestyle Resource Center for heart-healthy, lowersodium recipes, meal plans, and helpful articles. African American Men: Take Note While heart disease doesn't discriminate,
your gender, race, ethnicity, and where you live can increase your risk. African American men are at the highest risk for heart disease. About 2 in 5 African Americans have high blood pressure, but only half have it under control.3 A recent article in the American Journal of Preventive Medicine also showed that Americans aged 30 to 74 who live the Southeast—specifically, Indiana, Kentucky, West Virginia, Oklahoma, Arkansas, Tennessee, Louisiana, Mississippi, and Georgia—are at higher risk of developing heart disease over the next 10 years than people who live in other parts of the country.4 Many of these states have a large African American population. Man to Man: Heart to Heart Roosevelt, a long-time smoker, had a heart attack at age 45. He endured six surgeries, including heart bypass surgery to fix the damage to his heart caused by smoking. Now smoke-free, Roosevelt encourages others to quit smoking as a way to reduce their risk of heart disease. "A heart attack feels like a hand inside squeezing your heart," he said. "It's like the worst Charley horse you can imagine—in your heart." About 1 in 5 African American adults smokes cigarettes.5 CDC's Tips from Former Smokers campaign recently shined a spotlight on this statistic and the links between smoking and heart disease among African American men. "If you have loved ones who care about you, they will support you. Take it one day at a time," Roosevelt said. This approach can work not only for people who want to quit smoking, but for those who are trying to eat better, exercise, and control their high blood pressure—all ways to help reduce the chances of heart attack and stroke. A strong support system[649 KB] also helps. Resources to Help You and Your Loved Ones Make Control the Goal. More information about high blood pressure is available at CDC's High Blood Pressure website. In addition, the following resources are available to help you and your loved ones make control your goal. References 1. Centers for Disease Control and Prevention. Vital signs: awareness and treatment of uncontrolled hypertension among adults—United States, 2003–2010.MMWR. 2012;61(35):703-9. 2. Stamler J, Stamler R, Neaton JD. Blood pressure, systolic and diastolic, and cardiovascular
risks. US population data. Arch Intern Med. 1993;153:598-615. Centers for Disease Control and Prevention. Vital signs: awareness and treatment of uncontrolled hypertension among adults—United States, 2003–2010.MMWR. 2012;61(35):703-9. 2 Stamler J, Stamler R, Neaton JD. Blood pressure, systolic and diastolic, and cardiovascular risks. US population data. Arch Intern Med. 1993;153:598-615. 3. CDC, Prevalence of hypertension and controlled hypertension — United States, 20072010. MMWR. 2013;62(03);144-148,. 4. Yang Q, Zhong Y, Ritchey M, et al. Predicted 10-year risk of developing cardiovascular disease at the state level in the U.S." Am J Prev Med. 2014;48(1):58-69. PubMed abstract. 5. CDC, Current cigarette smoking among adults—United States, 2005-2012. MMWR. 2014;63(2). 6. Wall, H., Hannah, J., & Wright, J. (2014). Patients with undiagnosed hypertension: Hiding in plain sight. Journal of the American Medical Association, 312(19), 1973–1974.
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What is the right age for braces? COURTESY OF METROCONNECTION
Help kids feel comfortable at the dentist COURTESY OF METROCONNECTION
Dental braces have been used for decades to correct various alignment and spacing issues in the teeth. Braces can be crucial to the future of one’s oral health and prevent serious issues down the line. Roughly 25 percent of the people in North America who get braces are adults. But braces still are geared toward young people and getting them on the road to straight and properly aligned teeth early on. Braces correct a number of problems, including realigning the jaw and alleviating overcrowding of teeth. Crooked teeth can trap food and debris between them, making it harder to floss and brush. Wearing braces also corrects the bite. If teeth or jaws are not aligned correctly, it can lead to difficulty chewing food or create jaw muscle pain. Braces also may boost self-confidence because they can remedy appearance issues that may prove embarrassing. Parents eager to get their children on the road to straighter teeth may wonder when is the right time to get their kids braces. Many kids are getting braces earlier and earlier, but when to get braces typically depends on the child and the shape of his or her teeth. The American Association of Orthodontics recommends that children see an orthodontist for an evaluation by age seven. The best time for braces will be when the orthodontist and parents collectively decide it’s time to correct the misalignment of a child’s teeth. Some orthodontists prefer a twostage approach to orthodontic
treatment. They may use a dental appliance or a preliminary amount of braces to begin moving the teeth while a child still has most of his primary teeth. The second stage begins when all the permanent teeth are in. The thought is to shorten the overall duration of treatment. Other orthodontists follow the traditional approach of putting on braces once all the primary teeth have fallen out. This occurs between ages nine and 14. This is often a less expensive approach because braces need only be applied and removed once. A number of studies have shown that, for common problems alleviated with orthodontic work, youngsters are better off waiting until all of their permanent teeth have come in. Antonio Secchi, a professor of orthodontics at the University of Pennsylvania, notes that if parents choose to treat crooked teeth too early, the child may need another phase of intervention a few years down the road. Some problems, like crossbites, overbites or severe overcrowding, warrant early intervention. Scheduling an orthodontic visit early on means children can get the care they need when they need it. The orthodontist will be able to monitor how teeth are growing in and map out the best treatment plan for all. Braces can help fix an imperfect smile and alleviate oral health concerns. Parents should speak to a dentist or make an appointment with an orthodontist to evaluate their children’s treatment needs.
Routine dental examinations and cleanings are an important component of oral healthcare for both children and adults. However, many children do not visit the dentist until well after the time recommended by medical and dental professionals. Parents may be unaware of the dental health timeline, or they could be reluctant to bring their children for fear of how their kids will behave — especially if parents are harboring their own apprehensions about the dentist. The American Academy of Pediatric Dentistry recommends that a child go to the dentist by age 1, or within six months of the eruption of his or her first tooth. Yet, according to a survey commissioned by Delta Dental Plans, the average age of a child’s first dental visit is 2.6 years. Parents worried about how their kids will respond to the dentist can take the following steps to acclimate kids to dental visits to make them more comfortable during their appointments now and down the road. • Be a positive role model. Children frequently learn by example. If they see their parents being diligent about dental care, they’re more likely to embrace proper oral hygiene. Bring children to your own dental appointments so they understand the process and become familiar with the type of equipment used. • Stick to the first-tooth milestone. Take your child to the dentist on or about when his or her first tooth erupts. Early dental visits will get kids used to going to the dentist and prevent minor problems that may lead to more complex dental issues. • Read books about the dentist and role play. Information can allay kids’ fears about the dentist. Read books together about dental visits and act out possible scenarios with your kids. Give kids toy dental health tools and have them practice exams on you and vice-versa. • Be supportive and instill trust. Avoid telling your child that everything will be okay. If a procedure is needed, this could affect his or her trust in you and make the dental office an even greater source of anxiety. Simply be supportive and offer a hand to squeeze or a hug if your child needs you. • Consider using your dentist. Some parents like to take their children to a pediatric dentist, but it may not always be necessary. Many family practices cater to patients of all ages, and the familiarity of the office may help make children feel more comfortable. Speak with your dentist about the ages they see. • Steer clear of negative words. Michael J. Hanna, DMD, a national spokesperson for the AAPD, suggests using positive phrases like “clean, strong, healthy teeth” to make the visit seem fun and positive rather than scary and alarming. Let the office staff come up with their own words to describe processes that won’t seem too frightening. By employing these techniques, kids’ dental visits can be more pleasant for all involved, paving the way for a lifetime of healthy teeth.
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Science proves need for omega-3s Fortunately, when it comes to omega-3s the fundamental science is clear: Omega-3s, which are considered essential fatty acids, are necessary for human health. Since the body can't make them on its own, it's critical to obtain this important nutrient through your daily intake of omega-rich foods, primarily oily fish, or Using probiotics to supplements. Let's take a deeper look cure lactose at the science behind omega-3s. intolerance With a number of goldstandard studies to point to, (MS) -- Lactose intolerance is a experts believe EPA and result of the body's inability to DHA (eicosapentaenoic digest lactose, a sugar primarily acid and docosahexaenoic found in milk that is broken down acid), the two omega-3 fatty into glucose and galactose by an enzyme called lactase. The body's acids found in fish oil, help reduce risk factors for heart inability to absorb lactose is disease, including high caused by a deficiency of this cholesterol and high blood enzyme. pressure. The rate of Lactose intolerance can affect research on omega-3s some ethnic populations more seems to be accelerating than others. For example, this as scientists find consistent condition only affects 5 to 20 evidence of the beneficial percent of Caucasian Americans effects of this essential or Northern Europeans. However, nutrient. In fact, of more 60 to 80 percent of people of than 30,000 scientific African descent are lactose papers on omega-3s intolerant, and within Asian populations, lactose intolerance is published on PubMed, there are roughly 3,200 the rule rather than the exception, with 95 to 100 percent of people of clinical trials examining the impact of omega-3s on Asian descent affected by this heart health, specifically. condition. Here are a few research Fortunately, all is not lost for those with lactose intolerance who highlights: still want to consume dairy * In the last 10 years, products. According to dietitian every meta-analytical and nutritionist Annie Jolicoeur, review that considered the the quality and quantity of your whole body of human intestinal bacteria can play an clinical evidence for cardiac important role in your ability to or coronary death tolerate dairy products. By taking consistently found a certain kinds of probiotics and significant benefit to consuming fermented dairy on a omega-3 consumption. regular basis, you can improve, if * Since 2004, there have not eliminate, many of the been 13 meta-analyses symptoms of lactose intolerance linking omega-3s and the that come with eating dairy. decreased risk of cardiac "According to several studies, and coronary death. some probiotic strains, such as * Results show fish oil Streptococcus thermophilus and Lactobacillus bulgaricus, found, for consumption reduces example, in all Probaclac probiotic cardiac death risk between approximately 10-30 supplements, are known to help lactose digestion. These probiotics percent. * A recent meta-analysis help to improve lactase synthesis on EPA and DHA's impact in order to allow better lactose on blood pressure found absorption," explains Jolicoeur. fish oil can reduce systolic Jolicoeur recommends and diastolic blood Probaclac as the ideal solution pressure, and even benefit since it provides probiotic people who don't have high complexes that are designed blood pressure. specifically for every age group: children up to the age of 15; adults The totality of evidence (can be taken from the age of 15); consistently shows EPA and older adults (age 50 and up). and DHA omega-3s reduce More information and advice on the risk of cardiac and probiotics is available at coronary death, keep probaclac.ca.
(BPT) - There's no denying proper nutrition and a balanced diet are essential for good health. Yet with research on diet and lifestyle recommendations constantly evolving, it can be difficult to make sense of the varying news reports and seemingly endless barrage of information.
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triglycerides in check and help maintain healthy blood pressure. However, it's important to understand there is not a one-size-fits-all solution when it comes to health and disease prevention. Beyond a healthy and balanced diet, an individual's age, health status and history, and lifestyle are important considerations when it comes to deciding if supplements may help fill a specific nutrient gap that cannot or is not otherwise being met.
When deciding how to increase your daily intake of omega-3s, it's important to take an individualized approach. Talk to your doctor about your personal deficiencies and requirements, and be realistic and truthful about your diet and daily intake of omega-3s and other important nutrients. If you decide supplementation is right for you, take the time to do you research and invest in high quality omega-3 supplements. Your health is worth it.
DID YOU KNOW? COURTESY OF METROCONNECTION
According to the Centers for Disease Control and Prevention, research has shown that strengthening exercises are safe and effective for men and women of all ages, including seniors. The CDC also notes that men and women with heart disease or arthritis may benefit the most from exercise regimens that include lifting weights several times per week. A strength-training program at Tufts University enlisted older men and women with moderate to severe knee osteoarthritis. The program lasted 16 weeks, and by the end of those 16 weeks, participants reported that their pain had decreased by an average of 43 percent while also decreasing the disability caused by their conditions. In addition to the benefits uncovered in the Tufts program, strength training can benefit older men and women by improving balance and flexibility, which can decrease their likelihood of falling and the severity of those falls if they do slip.
It's peak flu season: Help protect you and your family by getting vaccinated (BPT) - Many dread winter - the darkness, frigid weather and snowstorms. For everyone, especially elderly individuals and children, winter also carries one major health concern - seasonal influenza (the flu). The flu is a contagious, highly communicable infection that predominantly attacks the nose, throat and lungs. It can cause mild to severe illness and can sometimes lead to complications and death. In fact, it is estimated that more than 200,000 people are hospitalized due to flu-related complications in the U.S. each year. Certain populations including children, the elderly, and people with certain chronic health conditions are at greater risk of complications from the flu. "As flu seasons can be unpredictable and severe, protecting you and your family from infection is critical," says Kim Tran, MS, PharmD, Pharmacy Manager, South Miami Pharmacy. "The Centers for Disease Control and Prevention (CDC) recommends that everyone 6 months and older get vaccinated. More recently, increased emphasis has been placed on designing vaccines for different age groups, ranging from young children to those aged 65 years and older." The majority of flu vaccines are made in one of two ways: with flu vaccine viruses that have been inactivated and are not infectious, or with no flu vaccine virus at all. Since it can take up to two weeks to obtain full immunity, it is possible to be exposed to influenza during this time and still become infected with the flu. That's why it is important to get your flu vaccine soon after the vaccine becomes available, by October if possible. However, as long as flu viruses are circulating it is not too late to get vaccinated. In addition to a flu vaccine, you should take everyday precautions against the spread of germs. Wash your hands often with soap and water, cover your nose and mouth with a tissue when you cough or sneeze and try to avoid close contact with sick people. If you have flu-like symptoms, try to stay home for at least 24 hours after the fever is gone to minimize exposing others to the virus. You could avoid the aches, soreness and fatigue that come with the flu by simply getting vaccinated. For additional resources regarding what is best suited for you, please visit www.whatsyourfluplan.com.
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