Those with mild hearing impairment were twice as likely as those with normal hearing to develop dementia. The risk increased three-fold for those with moderate hearing loss, and five-fold for severe impairment. The good news – hearing aids can delay, or even prevent, dementia and Alzheimer’s disease.
Linking dementia to hearing loss
A
new study is linking dementia to hearing loss, and a hearing evaluation is your first line of defense.
It really doesn’t seem fair: hearing loss, a troublesome fact of life for more than
26 million people over 50, may increase the risk of cognitive problems and even dementia. A major study recently found that untreated hearing loss may increase the risk of developing Alzheimer’s disease and dementia.
If a loved one has been diagnosed with dementia or Alzheimer’s disease, they’ll face many challenges, but untreated hearing loss shouldn’t be one of them. Research shows that treating hearing loss with hearing aids can help lessen common Alzheimer’s symptoms, including depression, disorientation, anxiety, social isolation and general cognitive decline. Why take a chance? Get your free hearing test today! Beltone Hearing Aid Centers has the quality backed by 75 years of reliable service with the technology of today. Beltone has two locations: 72-608 El Paseo, #4, Palm Desert, (760) 346-2089, and 77-932 Country Club Drive, #2-3, Palm Desert, (760) 345-2358.
SUMMER 2015 | HEALTHY LIFE CHOICES | 1
CONTENTS 1
Linking dementia to hearing loss
3
Healthy skin this Summer and beyond
4
Drink up natural, refreshing beverages
5
Help loved ones come to terms with their hearing loss
6
Health benefits of water-based exercise
7
Your water, your health
8
Every family has a secret! Could diabetes be one of them?
11
Clinical trials, are they important?
12
Four ways to deal with stress
13
Natural ways to sleep better
14
Summer fitness tips
15
Gilda’s Club: Because no one should have to face cancer alone
16
Neck and back pain relief starts with proper posture
17
Athlete’s foot
18
Hey kids! Try these tips to get active
19
Healthy reasons for treating varicose & spider veins
20
What is gout?
22
Healthy weight: It’s not a diet, it’s a lifestyle!
24
What is asthma?
25
Do you know the common signs of a stroke?
26
Protecting yourself from heat stress
28
Healthy vision: take care of your eyes
29
Five tips for a healthy balanced lifestyle
30
What you need to know about shingles & shingles vaccine
32
Are you losing a tooth?
2 | HEALTHY LIFE CHOICES | SUMMER 2015
How much sunscreen do I really need to put on? Anytime you’re planning to be outdoors, go with an SPF of at least 30 (45 for a little extra insurance) and put plenty on. The rule of thumb is 1 ounce (the size of a shot glass) on your body, and a teaspoon for your face, but derms advise being even more generous. Reapply every two hours—more often if you’re in and out of the water.
Are there any sunscreens good for oily skin? Yes. What you want is an oil-free mineral block in an ultralight gel or liquid. “Mineral sunscreens help mask redness, and because they reflect UV light, they help keep your skin surface cooler,” Dr. Rodan notes. While you’re at it, keep your skin clean by always washing your face after working up a sweat outdoors: Summer breakouts often have more to do with sweating than wearing sunscreen.
Healthy Skin this Summer and Beyond S
unscreen has just gotten a whole lot simpler. And safer. Why? New FDA rules are helping ensure that we get the protection we pay for, and with skin cancer on the rise (one in five Americans will develop skin cancer in the course of a lifetime), these changes couldn’t come at a better time. Key fixes: Sunscreens will now be labeled “water resistant” (as opposed to waterproof or sweatproof); they can no longer be called “sunblocks” (as it overstates their effectiveness); and they can no longer claim to provide instant sun
100
Percent of people need to wear sunscreen
protection or to last more than two hours without reapplication. On top of that, sunscreens can be labeled “broad spectrum” only if they protect equally against UVB (the main culprit of skin cancer) and UVA rays, which cause aging. “Up until now, SPF measured only UVB protection, so a sunscreen could say it was broad spectrum even if it blocked a tiny bit of UVA,” says San Francisco dermatologist Katie Rodan, MD. Yet even with these changes, most of us still have questions. Here are the ones you sent to us, answered by our dermatologists.
1in5
Americans will be diagnosed with skin cancer
90
How do I know if I’m spraying on enough sunscreen? I feel like it all blows away! Spray sunscreens aren’t as powerful as lotions, so the trick is to look for one labeled “continuous spray” (no need to pump; it keeps spraying as long as your finger stays on the button) and apply two coats—not one—every hour, Dr. Rodan says.
What should I look for in a sunscreen if I have sensitive skin? All the dermatologists we interviewed recommend mineral-based or physical sunscreens made with micronized titanium dioxide and/or zinc oxide instead of chemical sunscreens because they’re less likely to irritate sensitive skin. Plus, the latest mineral sunscreens give the gentle protection of a physical sunscreen without leaving a white cast.
Percent of the signs of aging are caused by sun damage
30
SPF, anytime you’re planning to be outdoors
SUMMER 2015 | HEALTHY LIFE CHOICES | 3
ents, offer natural solutions for common conditions. When incorporating these delicious drinks into your family’s diet, use a strong blender when you can. This will help retain essential phytonutrients and antioxidants within the blended mixture. Many conventional juicers require you to throw away the pulp, which means throwing out these bonus health benefits. For more refreshing ways to add nutrients to your diet, visit www.watermelon.org.
Red Hot Blood Cleanser Servings: 2 (1-cup) servings
• 2 cups watermelon chunks • 1 small to medium beet, washed • 1 apple, seeded and cut into cubes • 1 tablespoon apple juice concentrate • 1/8-1/4 teaspoon cayenne pepper (depending on taste) • 1/4 teaspoon turmeric Place all ingredients in blender with watermelon on bottom. Turn blender on slow speed until watermelon has liquefied, then increase speed and blend 1 minute or until liquefied.
Veggie De-Bloat Cocktail Servings: 2 (or 2 1/2 cups total)
Drink up natural, refreshing beverages W
hether you’re trying to achieve wellness goals or just looking for simple ways to add more nutrient-rich food sources into your family’s diet, now is the time to dust off that blender or juicer. Naturally sweet and nutritious, watermelon is a great addition to drinks that nourish and replenish the body. For years, health professionals have touted the many benefits found in nature – especially in fruits such as watermelon. But with hectic schedules, it can be hard to reap the rewards of these power foods. Thankfully there are a few helpful contraptions in the kitchen to help you quickly and easily power up your diet.
Boasting the benefits of watermelon Whether you need to flush out toxins or reduce bloating, healthy and hydrating watermelon is the all-natural solution conveniently found at your local grocer’s produce section. Packed with arginine and citrulline, watermelon may help improve blood flow. The watermelon’s high water and potassium level may also help the body flush out unwanted fluids. Plus, watermelon is said to have a diuretic effect, which helps the body beat bloating. The following cocktail recipes all feature this star ingredient, which along with other healthful ingredi-
4 | HEALTHY LIFE CHOICES | SUMMER 2015
• 1/3 medium cucumber, peeled • 3 medium carrots, washed • 2 celery stalks • 1/2 red pepper, washed and seeded • 1/4 cup fresh parsley • 2 tablespoons fresh cilantro • 2 cups watermelon • Dash of horseradish In juicer, extract juice from all ingredients. Serve plain or over ice.
Watermelon Zapper
Servings: 2 (2 1/4 cups total in blender, or 1 3/4 cups total in juicer) • 2 cups watermelon cubes • 1/3 large lemon, peeled • 1 1 /2 tablespoons peeled fresh ginger • 2 medium carrots Juice all ingredients in conventional juicer. In blender, place watermelon first then remaining ingredients. Turn blender on low until watermelon is liquefied then gradually increase speed. Blend 2 minutes.
How can we help our loved one move beyond denial? The best advice is - don’t push too hard. They will resist even more. After all, if someone is in denial then he/she truly believes nothing is wrong! So, if the idea of possible hearing loss and therefore having to get a hearing test is going down like the Hindenburg, take baby steps. First, find out where they are having the most trouble hearing and work on situations one at a time. Show them what they are missing as opposed to mocking or making fun of what you have observed. If the volume of a TV becomes too loud, look into assistive listening devices that can be used with TVs. Find a phone or handset with stronger volume control if they are missing phone calls. Or, if they can’t hear the door bell, alarm clock or smoke alarm, look into visual/ vibrating alerting systems. Use safety as the motivator to get them to consider taking that hearing test. These are the first steps to get people to be aware of their hearing loss and of what they can do about it. As the person who is trying to get a loved one to take a hearing test, it is important for you to know the other reasons for making that happen. Long term unchecked hearing loss can cause auditory deprivation (a condition that results in the brain “forgetting” how to hear and understand speech). 95% of people with hearing loss can be treated with hearing aids. Nine out of ten hearing aid users report improvements in quality of life.
Help loved ones come to terms with their hearing loss
At HearUSA, trained professionals can provide the proper testing to determine hearing loss. Call toll free to (855) 277-7480 and make an appointment at the Palm Desert center.
A
cknowledging hearing loss usually begins with complex reactions, but the first and most common one is denial. Although there are many reasons why people go into denial about hearing loss, the bottom line is: taking that first step to get a hearing test may confirm their worst fear – that they do, indeed, have a hearing loss.
There are factors that make denial a logical mind set for many people. For example, hearing loss often progresses slowly. People don’t realize what they are missing in conversations and how many everyday sounds from the world around them they no longer hear - they subconsciously adapt to this subtle progression. It is a known fact that it takes about 7 years for someone to acknowledge hearing loss. They may even hear well in some situations – good acoustics, quiet atmosphere without background noise, one-on-one conversations with a familiar person who articulates clearly. This results in the rationalization that their hearing is fine. Denial can even be a tricky thing when that person uses it as a defense mechanism, causing them to point their finger outward: everyone else has the problem – the world “mumbles”! But most of the time the denial goes back to our society’s historical “taboo” of aging.
295 out of every 1000 households have at least one hearing aid user
SUMMER 2015 | HEALTHY LIFE CHOICES | 5
Health benefits of water-based exercise S
wimming is the fourth most popular sports activity in the United States and a good way to get regular aerobic physical activity. Just two and a half hours per week of aerobic physical activity, such as swimming, bicycling, or running can decrease the risk of chronic illnesses. This can also lead to improved health for people with diabetes and heart disease. Swimmers have about half the risk of death compared with inactive people. People report enjoying water-based exercise more than exercising on land 4. They can also exercise longer in water than on land without increased effort or joint or muscle pain.
thritis, it improves use of affected joints without worsening symptoms. People with rheumatoid arthritis have more health improvements after participating in hydrotherapy than with other activities. Water-based exercise also improves the use of affected joints and decreases pain from osteoarthritis.
Water-based Exercise and Mental Health
Water-based exercise can help people with chronic diseases. For people with ar-
Water-based exercise improves mental health. Swimming can improve mood in both men and women. For people with fibromyalgia, it can decrease anxiety and exercise therapy in warm water can decrease depression and improve mood. Water-based exercise can improve the health of mothers and their unborn children and has a positive effect on the mothers’ mental health. Parents of chil-
650
Marco Polo
Water-based Exercise and Chronic Illness
Calories can be burned during an hour of vigorous swimming
Is the most popular swimming pool game
6 | HEALTHY LIFE CHOICES | SUMMER 2015
dren with developmental disabilities find that recreational activities, such as swimming, improve family connections.
Water-based Exercise and Older Adults Water-based exercise can benefit older adults by improving the quality of life and decreasing disability. It also improves or maintains the bone health of postmenopausal women.
A Good Choice Exercising in water offers many physical and mental health benefits and is a good choice for people who want to be more active. When in the water, remember to protect yourself and others from illness and injury by practicing healthy and safe swimming behaviors.
1975
President Ford had an outdoor swimming pool put in at the White House
YOUR WATER, YOUR HEALTH
S
ince we live in a desert, we’re incredibly fortunate to have long term plans in place to ensure adequate supplies of highquality water exists right beneath our feet. The Coachella Valley groundwater basin is our drinking water supply, and it’s chock-full of minerals that our bodies need to survive. In addition to the health benefits it provides, tap water is an eco-friendly alternative to bottled water. TIP: Stay hydrated this summer with a reusable water bottle. Coachella Valley Water District (CVWD) is committed to delivering healthy water to all of our customers and being open and transparent with our community and partners. CVWD is proud to have always served tap water that complies with all state and federal drinking water standards. Every summer CVWD mails its Annual Review and Water Quality Report with lots of information about your drinking water – including the analysis of thousands of water quality samples taken across the district throughout the year. Chromium-6 is an element found in minerals that occur naturally in Coachella Valley groundwater. The State of California is now regulating this element for potential risks calculated for decades of consumption. There is no immediate health risk – our bodies actually need chromium-3, which is what chromium-6 turns into when we digest it. Tap water can still be used for drinking, cooking, and all other needs. The California standard of 10 parts per billion – about 10 drops in a swimming pool – was adopted last summer, but the federal government’s standard for total chromium (chromium-3 and chromium-6) is still set at 100 parts per billion. CVWD is currently designing the facilities needed to comply with this new rule. The facilities under design, which include ion exchange treatment at well sites, along with a centralized plant to reduce treatment costs, will end up increasing the average CVWD customer bill by approximately $30-50 per month. The increases are expected to be phased in gradually over several years. The public has been involved in determining the compliance approach and will have an opportunity to be involved before the Board of Directors considers rate increases. CVWD is working diligently to keep costs as low as possible by implementing creative and cost-effective compliance solutions, and by seeking grant and low-interest loan funding. The district is also working with state legislators on a bill (SB 385) to give water agencies time to build the facilities needed to comply. If you’re interested in supporting SB 385, we have a template letter available online. Learn more by visiting www.cvwd.org/cr6.
SUMMER 2015 | HEALTHY LIFE CHOICES | 7
Every Family Has Secrets!
Could Diabetes Be One of Them?
D
o you know your family’s health history? Or is it like a secret no one wants to talk about? Many health conditions, including type 2 diabetes, run in families. Many people who get type 2 diabetes have one or more family members with the disease. Almost 24 million Americans have diabetes, a serious disease in which blood glucose (blood sugar) levels are above normal. Most people with diabetes have type 2, which used to be called adult onset diabetes. At one time, type 2 diabetes was more common in people over age 45. But now more young people, even children, have the disease because many are overweight or obese. Knowing the health history of your siblings, parents, and blood relatives is important because it gives you and your health care team information about your risk for developing health problems, such as type 2 diabetes. You can’t change your family history, but knowing about it can help you work with your health care team to take action on things you can change.
Studies have shown that you can prevent or delay type 2 diabetes by losing 5 to 7 percent of your weight, if you are overweight — that’s 10 to 14 pounds if you weigh 200 pounds. You can lose weight by walking 30 minutes a day for five days a week and choosing healthy foods lower in fat and calories. The National Diabetes Education Program (NDEP), which is jointly sponsored by the Centers for Disease Control and Prevention and the National Institutes of Health, urges everyone to explore their family health history and make a family plan to prevent or delay the onset of type 2 diabetes.
Ask Around
Talk to your relatives to find out if anyone has diabetes. If you have been diagnosed with diabetes, tell your family.
Update your health care team on your family history
Talk to your health care team about whether you should be screened for dia-
8 | HEALTHY LIFE CHOICES | SUMMER 2015
betes. It is important to find out early if you have diabetes so you can take steps to manage the disease. People who keep their blood glucose (sugar) as close to normal as possible in the early years after they are diagnosed with diabetes have fewer problems with their eyes, nerves, and kidneys, and fewer heart attacks later in life.
Make a healthy eating plan for the whole family The plan should include: • Eating a variety of colorful fruits and vegetables, whole grains, and fat-free or low-fat milk and milk products, • Choosing lean meats, poultry without the skin, fish, beans, eggs, and nuts, and
Get Moving
Make physical activity a family affair. Go for a walk, or play soccer, basketball, or tag with your children. Try swimming, biking, hiking, jogging, or any activity that you enjoy. Vary your activities so you don’t get bored. Don’t let diabetes be your family secret. Make a family plan to work together to prevent or delay type 2 diabetes. If someone in your family has diabetes, ask how family members can support them. For More Information Check out NDEP’s free resources for more ideas on how to lower your risk for type 2 diabetes. Order the Small Steps. Big Rewards. Your GAME PLAN to Prevent Type 2 Diabetes booklet and other resources by calling 1-888-693NDEP (6337) or visit www.ndep.nih.gov.
• Foods low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
Diabetes Myths
T
here are many myths about diabetes that make it difficult for people to believe some of the hard facts – such as diabetes is a serious and potentially deadly disease. These myths can create a picture of diabetes that is not accurate and full of stereotypes and stigma. Myth: Diabetes is not that serious of a disease.
Fact: If you manage your diabetes properly, you can prevent or delay diabetes complications. However, diabetes causes more deaths a year than breast cancer and AIDS combined. Two out of three people with diabetes die from heart disease or stroke. Myth: If you are overweight or obese, you will eventually develop type 2 diabetes. Fact: Being overweight is a risk factor for developing this disease, but other risk factors such as family history, ethnicity and age also play a role. Unfortunately, too many people disregard the other risk factors for diabetes and think that weight is the only risk factor for type 2 diabetes. Most overweight people never develop type 2 diabetes, and many people with
type 2 diabetes are at a normal weight or only moderately overweight. Myth: People with diabetes should eat special diabetic foods.
Fact: A healthy meal plan for people with diabetes is generally the same as a healthy diet for anyone – low in saturated and trans fat, moderate in salt and sugar, with meals based on lean protein, non-starchy vegetables, whole grains, healthy fats and fruit. Diabetic and “dietetic” foods generally offer no special benefit. Most of them still raise blood glucose levels, are usually more expensive and can also have a laxative effect if they contain sugar alcohols. Myth: People with diabetes can’t eat sweets or chocolate. Fact: If eaten as part of a healthy meal plan, or combined with exercise, sweets and desserts can be eaten by people with diabetes. They are no more “off limits” to people with diabetes than they are to people without diabetes. The key to sweets is to have a very small portion and save them for special occasions so you focus your meal on more healthful foods.
SUMMER 2015 | HEALTHY LIFE CHOICES | 9
Diabetic Friendly Recipes Oven-Baked Chicken Taquitos Ingredients • cooking spray • 1/2 tsp cumin • 1 tsp chili powder • 1 tsp garlic powder • 1/2 tsp ground black pepper • 8 oz boneless, skinless chicken breasts • 1/2 cup shredded 2% Mexican-style cheese blend • 1/2 cup fat-free refried beans • 8 (6-inch) corn tortillas • 1 cup shredded lettuce • 1/2 cup prepared guacamole • 1 cup diced tomatoes Instructions • Preheat the oven to 400 degrees F. Coat a baking sheet with cooking spray. Set aside. • In a small bowl, mix together the cumin, chili powder, garlic powder, and ground black pepper. • Lay the chicken breasts on the prepared sheet pan. Sprinkle the chicken with the
Avocado Tuna Salad
spice mixture. Roast the chicken in the oven for 25 minutes or until the internal temperature is 165 degrees F. Set it aside to cool slightly. Keep the oven on and coat a clean baking sheet with cooking spray. • Once the chicken has rested and cooled slightly, shred the chicken meat and add it to a medium bowl. Add the cheese and refried beans and mix well. • Place the corn tortillas in between two damp paper towels. Microwave on high for 30 seconds. • Fill each corn tortilla with 1/4 cup chicken filling and roll tightly. Lay seam side down on the prepared baking sheet. Once all the taquitos are on the baking sheet, lightly spray each one with cooking spray. • Bake for 15 minutes or until the tortillas are crispy. • Serve two taquitos with 1/4 cup shredded lettuce, 2 Tbsp guacamole, and ¼ cup diced tomatoes.
Chili Lime Corn
Ingredients
Ingredients
• 1 medium (7 oz) avocado, cut in half • 1/2 cup pico de gallo • 2 (6.4 oz) tuna flavorseal pouches, packed in water
• 4 medium ears corn on the cob, shucked • 1 lime, juiced • 1 teaspoon lime zest • 2 tablespoons light trans-fat free margarine, softened • 1 teaspoon chili powder
Instructions • Remove the pit from the avocado. Use a spoon to scoop out the insides of the avocado and place it in a medium bowl. Mash the avocado with a fork or potato masher. Add the pico de gallo and mix well. • Add the tuna to the bowl and mix well. Serve the tuna salad with your choice of whole-wheat crackers, whole-wheat pitas, or lettuce wraps.
Instructions • Preheat the grill to medium-high. • In a small bowl, mix together the lime juice, lime zest, margarine, and chili powder. • Using a spoon and your hands, spread the margarine mixture evenly over the 4 ears of corn. • Wrap the corn individually in aluminum foil. Grill 20 minutes, turning frequently. Serve hot.
10 | HEALTHY LIFE CHOICES | SUMMER 2015
of teamwork of many organizations and dedicated professionals, as well as sponsoring pharmaceutical companies that partner with medical office clinical trial sites around the world. All the collected information is given to the FDA for review and, if the study was successful, then the pharmaceutical company is given permission to sell the drug to the public.
Clinical Trials are they important?
T
hroughout most of history humankind has been the helpless victim of many diseases. Modern science has provided some dramatic treatments for several of the most devastating diseases with vaccines and medications. Today we
Desert Valley Research is one such site and is located in Rancho Mirage. The principal investigator is Don Anderson, M.D. He has spent most of his career teaching at the School of Medicine at Loma Linda University. Most of the studies Desert Valley Research conducts are in the “central nervous system” area. Currently enrolling patients for studies in Alzheimer’s Disease, migraine headaches, fibromyalgia, and anxiety. For more information call: (760) 464-0470 or visit: www. desertvalleyresearch.com.
are reminded how vulnerable we still are with the Ebola virus, cancer and Alzheimer’s Disease. In case you have ever wondered, the treatments we all benefit from are the results
SUMMER 2015 | HEALTHY LIFE CHOICES | 11
a drive, chatting with a friend or reading a good book. Try to do at least one thing every day that you enjoy, even if you only do it for 15 minutes.
Four ways to deal with stress
H
ere are four simple techniques for managing stress:
Positive Self-Talk
Self-talk is one way to deal with stress. We all talk to ourselves; sometimes we talk out loud but usually we keep self-talk in our heads. Self-talk can be positive (“I can do this” or “Things will work out”) or negative (“I’ll never get well” or “I’m so stupid”). Negative self-talk increases stress. Positive self-talk helps you calm down and control stress. With practice, you can learn to turn negative thoughts into positive ones. To help you feel better, practice positive self-talk every day — in the car, at your desk, before you go to bed or whenever you notice negative thoughts. Having trouble getting started? Try positive statements such as these: • “I’ve got this.” • “I can get help if I need it.” • “We can work it out.” • “Things could be worse.” • “I’m human, and we all make mistakes.” • “Some day I’ll laugh about this.” • “I can deal with this situation.” Remember: Positive self-talk helps you relieve stress and deal with the situations that cause you stress.
Emergency Stress Stoppers
There are many stressful situations — at work, at home, on the road and in public places. We may feel stress because of poor
communication, too much work and everyday hassles like standing in line. Emergency stress stoppers help you deal with stress on the spot. Try these emergency stress stoppers. You may need different stress stoppers for different situations and sometimes it helps to combine them. • Count to 10 before you speak. • Take three to five deep breaths. • Walk away from the stressful situation, and say you’ll handle it later. • Go for a walk. • Don’t be afraid to say “I’m sorry” if you make a mistake. • Set your watch five to 10 minutes ahead to avoid the stress of being late. • Break down big problems into smaller parts. For example, answer one letter or phone call per day, instead of dealing with everything at once. • Drive in the slow lane or avoid busy roads to help you stay calm. • Smell a rose, hug a loved one or smile at your neighbor. • Consider meditation or prayer to break the negative cycle.
Finding Pleasure
When stress makes you feel bad, do something that makes you feel good. Doing things you enjoy is a natural way to fight off stress. You don’t have to do a lot to find pleasure. Even if you’re ill or down, you can find pleasure in simple things such as going for
12 | HEALTHY LIFE CHOICES | SUMMER 2015
Such as: • Start an art project (oil paint, sketch, create a scrap book or finger paint with grandchildren). • Take up a hobby, new or old. • Read a favorite book, short story, magazine or newspaper. • Have coffee or a meal with friends. • Play golf, tennis, ping-pong or bowl. • Sew, knit or crochet. • Listen to music during or after you practice relaxation. • Take a nature walk • Watch a movie on TV or rent a video. • Take a class at your local college. • Play cards or board games with family and friends.
Daily Relaxation
Relaxation is more than sitting in your favorite chair watching TV. To relieve stress, relaxation should calm the tension in your mind and body. Some good forms of relaxation are yoga, tai chi (a series of slow, graceful movements) and meditation. Like most skills, relaxation takes practice. Many people join a class to learn and practice relaxation skills. Deep breathing is a form of relaxation you can learn and practice at home using the following steps. It’s a good skill to practice as you start or end your day. With daily practice, you will soon be able to use this skill whenever you feel stress. 1. Sit in a comfortable position with your feet on the floor and your hands in your lap or lie down. Close your eyes. 2. Picture yourself in a peaceful place. Perhaps you’re lying on the beach, walking in the mountains or floating in the clouds. Hold this scene in your mind. 3. Inhale and exhale. Focus on breathing slowly and deeply. 4. Continue to breathe slowly for 10 minutes or more. 5. Try to take at least five to 10 minutes every day for deep breathing or another form of relaxation.
Tart Cherry & Mango Smoothie Recipe courtesy of Dara Michalski, www.CookinCanuck.com
Prep time: 5 minutes Servings: 2
NATURAL WAYS TO SLEEP BETTER A
n estimated 50-70 million adults in the U.S. suffer from sleep disturbances, leaving many searching for natural, cost-effective solutions to improve sleep quality.
Ash recommends creating a bedtime routine with these simple suggestions for a better night’s rest:
“Getting proper sleep has never been more important - inadequate sleep is considered a risk factor for obesity, heart disease and other chronic diseases,” said Dr. Carol Ash, Director of Sleep Medicine for Meridian Health in New Jersey.
Change your bedtime ritual by adding tart cherries to your routine. Get started by drinking a glass of tart cherry juice in the evening before you go to bed for seven consecutive days.
Americans’ ongoing sleep problems have caused an uptick in the use of sleep aids, although Ash recommends starting with your fridge rather than the medicine cabinet. “Take a look at your diet,” said Ash. “Cut down on caffeine and alcohol, particularly in the evening, and instead of reaching for an extra cup of coffee in the morning, try drinking a glass of tart cherry juice at night. Research shows tart cherry juice can help reduce the severity of insomnia and improve sleep efficiency.”
Go Red Before Bed
Be Anti-Social The screens from gadgets can emit blue light that suppresses the sleep hormone melatonin causing alertness, so forget about social media before bed. Keep the room quiet, dark and cool, creating a calm sanctuary.
Hit The Gym Decompress from stress with exercise. Exercise anytime is good for improving sleep patterns.
• 1 1/2 cups tart cherry juice • 1 1/2 cups frozen mango chunks • 3/4 cup plain non-fat Greek yogurt • 1 teaspoon agave nectar or honey Place tart cherry juice, frozen mango chunks, Greek yogurt and agave nectar in heavy-duty blender. Puree until smooth. Pour into 2 glasses and serve.
Set Your Internal Alarm Keep the same bedtime and wake-up time every day, which helps to set your biological clock that controls rhythms for wake and sleep. Available year-round in dried, juice and frozen forms, tart cherries are an easy and flavorful addition to your daily diet. Try this delicious Tart Cherry and Mango Smoothie. For more recipes and information on tart cherries, visit www.ChooseCherries.com.
SUMMER 2015 | HEALTHY LIFE CHOICES | 13
Summer
Fitness Tips
S
ummer is the perfect time to get in shape. The days are longer and warmer and we have the added incentive of The Swimsuit. It’s also the perfect time to simplify-cut out the gym, get outside, practice some easy at-home exercises, eat to promote energy and reap the rewards of a natural looking toned body and a bit of extra money. Here are some great secrets to really getting the most out of summer:
Tips for Running
For many people, running is hard but it’s benefits are amazing. Not only is it relatively quick, it burns a ton of calories, pumps up your heartrate, is good for your bones, and puts you in a great mood. Yet the simplicity of running can make it hard to get everything you can out of it. Here are a few great tips for the perfect run: • It’s best to use mixed surfaces when you run-avoiding cement whenever you can as it is super hard and can impact joints and bones and cause injury. Try running on gravel or trail for an all over workoutthe softer surface is great for your body and the uneven ground burns more calories and requires your body to use more core strength. Asphalt is next best, and the treadmill comes third. • It seems we have all been taught to measure a run in miles, but it’s better to measure it by minutes. This allows you to take
the focus off distance, and pace yourself for a better, less injury prone run. • Don’t be afraid to take a break. Most beginners try to run too fast and end up sore, exhausted, or hurt. Make sure that you can talk while you run-if not slow down. And begin walking before you are completely winded so you don’t get a cramp. Slowly working up to a rapid pace is the way to go. The great outdoors: In addition to running, hiking, cycling, and swimming are two more ways to get outside that reap tremendous fitness benefits. Cycling, though it can get costly, is a great way to build muscle, not only in your legs but in your core and upper body as well, and get in some good cardio. Getting properly fit on a bike is a sure way to keep your knees from hurting and most bike shops will fit you for free or very cheap. Hiking is a cheaper alternative. I like to incorporate it into my runs for the most fat burning possible. If you live in an area where you can swim outside in a river, lake, pond or ocean, take full advantage. Not only is swimming one of the best exercises for your joints and bones, it is fun and relaxing to swim in non-chlorinated water.
At home exercises
Two of the most common at home exercises are two that are currently being re-
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tooled or done away with. Crunches are now thought to be a very inefficient way of getting a flat stomach, since they target only the large ab muscles while ignoring the other core muscles. This can give a puffed out appearance to the stomach. Instead, try this pilates move or this wonderful yoga plank position. For a toned butt, people have been doing squats for ages but leg extensions are actually much better, targeting nearly twice as many glute muscles as squats. Simply get on your hands and knees with your arms shoulder width apart. Extend one leg back from the hip with toes pointed. Do fifteen of these and then switch legs. Another easy at home exercises that shows quick resultsthe classic push-up builds great shoulders and also works out your core muscles.
Eat for Fitness
Summer is also the time to reap the benefits of healthy fresh food. These are great additions to your diet that will help keep your energy high and your injuries to a minimum: Avocados for good fat, berries to lower free radical damage, carrots for their pottassium, dark meat poultry for the zinc and iron of red meat without the calories and fat, hummus for complex carbs, good fat, and protein, and salmon for the omega 3 fatty acids that researchers now say lowers abdominal fat.
Gilda’s Club
Because no one should have to face cancer alone
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ne of life’s toughest moments can be hearing the words “you have cancer.” Even with the many advances of modern medicine, they mean that everything for the person receiving that diagnosis — as well as for their family — is changed forever. And the road to recovery will likely be a long one. But that journey need not be taken alone. Here in the Coachella Valley, there’s a nurturing place that provides everyone whose life is affected by cancer with the emotional, social and educational support they will need. It’s called Gilda’s Club Desert Cities. In 2007, the Institute of Medicine reported: “Today, it is not possible to deliver good-quality cancer care without addressing patients’ psychosocial health needs.” The most important component of such care is support groups, and that is exactly what is at the heart of Gilda’s Club’s wide-ranging cancer support program, which is offered completely free of charge. Participants find that support groups improve their sense of wellbeing by allowing them to connect with others undergoing similar experiences and to learn practical tips from each other and the specially-trained healthcare professionals who facilitate their groups. Additionally, they have opportunities for healthy exercise such as tai chi and yoga, art classes, educational lectures, and even social gatherings. Gilda’s main location is in Palm Desert, but programs are also offered — in English and Spanish — at other locations throughout the valley. For more information about joining a support group or other activity, volunteering, or making a donation, please call (760) 770-5678. or visit www.gildasclubdesertcities.org. (Gilda’s Club was founded in honor of comedienne Gilda Radner.)
SUMMER 2015 | HEALTHY LIFE CHOICES | 15
back pain), and furthermore, can contribute to progressive deformity of the spine. Maintaining proper body posture is one of the first and most important steps in the prevention and treatment of neck and back pain. One way to check your posture is to stand sideways in front of a mirror with your chin held parallel to the floor and visualize a straight line going through your earlobe, shoulders, the center of your hip, and through your ankles. Imagine a string pulling the top of your head toward the ceiling. When sitting, choose a chair with a straight back and let your shoulders rest against the back of the chair with your upper back straight. When using a computer or iPad, ensure proper distance and angle between your eyes and the screen so that you are maintaining proper posture and not bending or thrusting your neck or back forward.
Neck and Back Pain Relief Starts with Proper Posture By Farhad Limonadi, MD
L
ow back pain is a very common health problem for 60 to 70 percent of people, according to the World Health Organization. Studies suggest the highest incidence of low back pain starts when patients are in their 30s and increases until the age of 60-65. The 2010 Global Burden of Disease Study estimated that low back pain was among the top 10 diseases and injuries and the leading cause of activity limitation and absence from work, causing a high economic burden for individuals and families.
Neck pain is another common problem affecting two-thirds of the population at some point in their lives. While many studies link traditional desk and technical jobs to chronic neck and back pain, advancement in technology and prolonged use of personal computers and tablets are further adding to the problem. It has been well demonstrated that the gravitational demand on the neck is 3-5 times greater during tablet computer use compared to a neutral posture of the neck due to flexing and forward tilt. Perpetual slouching of the head, neck and back can result in musculoskeletal sprain and strain (common causes of neck and
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The best way to maintain proper posture is to constantly check yourself - or ask your family and friends to keep you in check – which can result in behavioral modification. Alternatively, there are electronic posture aid (EPA) wearable devices. Many of electronic posture aid devices are in the market; however, most of them monitor the posture of one segment of the spine, lower back or neck. The most desirable electronic posture aid devices monitor neck and back postures simultaneously. The most recent data suggests that proper neck posture can lead to better overall spine health and reduce back pain. Lastly, it is important to note that not all back and neck pain is due to poor posture. With persistent neck and back pain, it is crucial to seek the evaluation of a health care provider as the differential diagnosis of neck and back pain is quite extensive and requires expert evaluation. Multidisciplinary evaluation is beneficial for proper diagnosis and a prompt, effective treatment plan. The good news is that of the hundreds of patients we see, only a small fraction require surgical intervention, and most are managed with appropriate conservative measures. Dr. Limonadi is a neurosurgeon with Desert Spine & Neurosurgical Institute in Rancho Mirage and can be reached at (760) 837-8020.
Prevention of athlete’s foot:
• Nails should be clipped short and kept clean. Nails can house and spread the infection. • Avoid walking barefoot in locker rooms or public showers (wear sandals).
ATHLETE’S FOOT
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thlete’s foot, or tinea pedis, is an infection of the skin and feet that can be caused by a variety of different fungi. Although tinea pedis can affect any portion of the foot, the infection most often affects the space between the toes. Athlete’s foot is typically characterized by skin fissures or scales that can be red and itchy. Tinea pedis is spread through contact with infected skin scales or contact with
fungi in damp areas (for example, showers, locker rooms, swimming pools) (1). Tinea pedis can be a chronic infection that recurs frequently (2). Treatment may include topical creams (applied to the surface of the skin) or oral medications (3). Appropriate hygiene techniques may help to prevent or control tinea pedis. The following hygiene techniques should be followed:
For control of athlete’s foot infection, persons with active tinea pedis infection should: • Keep feet clean, dry, and cool. • Avoid using swimming pools, public showers, or foot baths. • Wear sandals when possible or air shoes out by alternating them every 2-3 days. • Avoid wearing closed shoes and wearing socks made from fabric that doesn’t dry easily (for example, nylon). • Treat the infection with recommended medication. For more information on fungal skin infections, visit CDC’s dermatophytes page.
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Warm up before you start
For example, if you’re going to be running, start by walking. Then walk fast, and then speed up to a jog to increase your heart rate. Fun Fact: A “warm up” is really your muscles “warming up!” When you aren’t active your muscles are cooler and tighter. Make it easier on your muscles by letting them get gradually loose and warmer instead of making them go straight from cold to hot (this is also important after your workout to keep from going from hot to cold too fast).
Stretching
Hey Kids!
try these tips to get active
D
octors say kids should be physically active for at least 60 minutes a day. Here are some tips to keep in mind during physical activity:
Physical activity is fun!
Being physically active doesn’t have to be a hard or scary thing. Did you know that riding bikes with your friends, jumping rope, playing hopscotch, and running around the park with your friends are all types of physical activity? Any game where you are up and moving are great ways to stay physically active and make your heart, bones, and muscles strong.
Keep it exciting
Ask your friends what their favorite types of physical activity are and make a list of all of them. Make a deal with your friends to try a new activity off the list each week. Who knows, you may learn a new game!
On the playground
Do you sometimes get scared to play a sport with your friends because you think you don’t know how? That’s okay, no one knows how to play every sport. So, the next time your friends start playing a game that you aren’t sure of, ask one of them for help. They will be happy to show you and glad that you are playing with them!
After school
We all have our favorite TV shows and video games, but did you know that too much of those are bad for your health? The more we watch TV or play video games, the less physically active we are. It is okay to do those things some of the time, but no more than 2 hours a day. Ask your parents to help you keep a chart of how long you watch TV or play video games each day and when you come home from school go for a bike ride or shoot some hoops before starting on your homework. Not only will you feel better, but you will think better too!
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Is very important after any workout to help prevent injury or strain. Fun Tip: Pick 2 to 3 of your favorite songs to play while you are stretching and don’t stop stretching until those songs are over. This will help the minutes go by fast and make sure you are stretching long enough.
Water is your friend
The harder and longer you work out, the more you need to hydrate. Fun Fact: Did you know that 70% of your body is made of water? Make sure to replace whatever water you sweat out after each workoutyour body needs it!
Mix it up and keep it fun!
Don’t get stuck in a workout rut. Try and incorporate a new exercise every few weeks to keep you motivated. Fun Fact: Did you know that your body can get used to an exercise? After a while your same workout won’t have the same effects. Try a lot of different activities and sports to keep your body guessing and to improve your fitness.
Break it up
You don’t have to have 60 minute workouts. As long as your daily physical activity adds up to at least 60 minutes, you are okay. Fun Tip: Start a “Workout Log” to track your exercise every day. 20 minutes intervals throughout the day will add up fast- who knows, you may even clock more than 60! When we are smart about the way we play, our bodies can become healthier, stronger, and faster. Try to use new tip a week to recharge your playtime.
Healthy Reasons for treating Varicose & Spider Veins
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lthough many are familiar with the cosmetic aspects of treating varicose and spider veins and the improved selfesteem and increased confidence aspects of the removal of those unsightly diseased veins, there are actual healthy lifestyle benefits to treating them. As we live longer, more symptoms can occur due to varicose and spider veins.
Affected areas may have aching, cramping, throbbing, burning, tingling, itching, heaviness, and/or fatigue. Inflamed veins will be tender and sometimes warm to touch. More advanced disease can cause swelling, skin thickening, discoloration and ulcerations around the foot and ankle. It is recommended that, if you choose not to go to a phlebologist (vein treatment specialist), initially, consider a second opinion from one before treatment. Although there can be side effects and complications, a phlebologist will be able to minimize side effects and complications creating longer lasting results. Joan L. Warren, MD, RPhS, is a phlebologist and is a Diplomate of the American Board of Venous and Lymphatic Medicine providing complimentary consultations. She uses the most Innovative technologies, in a relaxed comfortable environment providing long lasting consistent results with no anesthesia and no downtime-less discomfort. She is the Medical Director at Vein Institute of the Desert located at 74-361 Highway 111, Suite 5, Palm Desert, CA 92260. Call (760) 610-5573 for your complimentary consultation with her or see us on the web at www.veininstituteofthedesert.com for further information or to contact us.
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WHAT IS GOUT?
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out is a form of inflammatory arthritis that develops in some people who have high levels of uric acid in the blood. The acid can form needle-like crystals in a joint and cause sudden, severe episodes of pain, tenderness, redness, warmth and swelling.
WHAT ARE THE STAGES OF GOUT? There are several stages of gout: Asymptomatic hyperuricemia is the period prior to the first gout attack. There are no symptoms, but blood uric acid levels are high and crystals are forming in the joint. Acute gout, or a gout attack, happens when something (such as a night of drinking) causes uric acid levels to spike or jostles the crystals that have formed in a joint, triggering the attack. The resulting inflammation and pain usually strikes at night and intensifies over the next eight
to 12 hours. The symptoms ease after a few days and likely goes away in a week to 10 days. Some people never experience a second attack, but an estimated 60 percent of people who have a gout attack will have a second one within a year. Overall, 84 percent may have another attack within three years. Interval gout is the time between attacks. Although there’s no pain, the gout isn’t gone. Low-level inflammation may be damaging joints. This is the time to begin managing gout – via lifestyle changes and medication – to prevent future attacks or chronic gout. Chronic gout develops in people with gout whose uric acid levels remain high over a number of years Attacks become more frequent and the pain may not go away as it used to. Joint damage may occur, which can lead to a loss of mobility. With proper management and treatment, this stage is preventable.
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WHO’S AFFECTED? Gout occurs in about 4 percent of American adults – about 6 million men and 2 million women.
GOUT RISK FACTORS Genes: If family members have gout, you’re more likely to develop it. Other health conditions: High cholesterol, high blood pressure, diabetes and heart disease may raise your risk. Medications: Diuretic medications or “water pills” taken for high blood pressure can raise uric acid levels; so can some drugs that suppress the immune system taken by rheumatoid arthritis and psoriasis patients, as well as transplant recipients. Gender and age: Gout is more common in men than women until around age 60. Experts believe natural estrogen protects women up to that point. Diet: Eating red meat and shellfish increases your risk. Alcohol: For most people, more than two liquor drinks or two beers a day can
• Plant oils (olive, canola, sunflower) • All vegetables • Some fruits (those that are less sweet) • Vitamin C supplements (500 to 1,000 milligrams daily) • Coffee – if you already drink it • Water The following foods are high in purines, or are known to trigger gout attacks: • Red meat and organ means (liver, tongue and sweetbreads) • Shellfish such as shrimp and lobster • Sugary beverages increase the risk of gout. Sodas: The fructose in sweet sodas has recently been shown to increase gout risk. Obesity: Obese people are at a higher risk for gout, and they tend to develop it at a younger age than people of normal weight. Bypass surgery: Those who have undergone gastric bypass surgery also have an increased risk.
GOUT SELF CARE Adopting healthy lifestyle habits is a key part of an effective gout treatment plan. Eating a healthy diet, engaging in regular physical activity and losing weight if needed can lower your the of gout as well as the chances of developing heart disease, which is common in people with gout.
• Excessive alcohol (more than one alcoholic drink for women and two for men within 24 hours)
PHYSICAL ACTIVITY AND WEIGHT MANAGEMENT Reaching and maintaining a proper weight is an important part of managing gout. Not only does losing weight help reduce the uric acid in the blood, it can lessen the risk of heart disease or stroke, both common in people who have gout. Being physically active is an important part of managing weight. But getting started on losing weight or being active isn’t always easy. A doctor can help patients set realistic goals and choose appropriate exercise.
Diet: Developing a lifelong eating strategy that focuses on following a heart-healthy diet should be the goal for people with gout. This diet includes all the food groups, especially vegetables, whole grains, plant proteins such as nuts and legumes and lowfait dairy. Refined carbohydrates and processed foods should be kept to a minimum. The following foods either lower uric acid levels or are good for the heart: • Skim milk and other low fat dairy products • Whole grain foods
Gout Symptoms • Intense joint pain. Gout usually affects the large joint of your big toe, but it can occur in your feet, ankles, knees, hands and wrists. The pain is likely to be most severe within the first four to 12 hours after it begins. • Lingering discomfort. After the most severe pain subsides, some joint discomfort may last from a few days to a few weeks. Later attacks are likely to last longer and affect more joints. • Inflammation and redness. The affected joint or joints become swollen, tender, warm and red. • Limited range of motion. Decreased joint mobility may occur as gout progresses.
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Healthy Weight
it’s not a diet, it’s a lifestyle!
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f you’re currently at a healthy weight, you’re already one step ahead of the game. To stay at a healthy weight, it’s worth doing a little planning now. Or maybe you are overweight but aren’t ready to lose weight yet. If this is the case, preventing further weight gain is a worthy goal. As people age, their body composition gradually shifts — the proportion of muscle decreases and the proportion of fat increases. This shift slows their metabolism, making it easier to gain weight. In addition, some people become less physically active as they get older, increasing the risk of weight gain. The good news is that weight gain can be prevented by choosing a lifestyle that includes good eating habits and daily physical activity. By avoiding weight gain, you avoid higher risks of many chronic diseases, such as heart disease, stroke, type 2 diabetes, high blood pressure, osteoarthritis, and some forms of cancer.
Choosing an Eating Plan So, how do you choose a healthful eating plan that will enable you to maintain your current weight? The goal is to make a habit out of choosing foods that are nutritious and healthful.
Healthy Weight Tips • Did you know that a reasonable and safe weight loss is 1–2 pounds per week? While it may take as long as 6 months to lose 5–10 percent of your body weight, it will make it easier to keep off the weight. • Did you know that a portion is different from a serving of food? A portion is the amount of food (big or small) you choose to eat. A serving is a measured amount of food or drink. • Eating fat-free or reduced-fat foods isn’t always the answer to weight loss. Some reduced-fat foods still contain a lot of calories. And calories do count. • Be aware of high-calorie, high-fat foods when you dine out or go food shopping. For example, avoid “fried” or “creamed” foods and foods in cream sauces.
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If your goal is to prevent weight gain, then you’ll want to choose foods that supply you with the appropriate number of calories to maintain your weight. This number varies from person to person. It depends on many factors, including your height, weight, age, sex, and activity level.
Get Moving! In addition to a healthy eating plan, an active lifestyle will help you maintain your weight. By choosing to add more physical activity to your day, you’ll increase the amount of calories your body burns. This makes it more likely you’ll maintain your weight. Although physical activity is an integral part of weight management, it’s also a vital part of health in general. Regular physical activity can reduce your risk for many chronic diseases and it can help keep your body healthy and strong.
Self-Monitoring
BBQ Turkey Burger
You may also find it helpful to weigh yourself on a regular basis. If you see a few pounds creeping on, take the time to examine your lifestyle. With these strategies, you make it more likely that you’ll catch small weight gains more quickly.
Ask Yourself • Has my activity level changed? • Am I eating more than usual? You may find it helpful to keep a food diary for a few days to make you more aware of your eating choices. If you ask yourself these questions and find that you’ve decreased your activity level or made some poor food choices, make a commitment to yourself to get back on track. Set some reasonable goals to help you get more physical activity and make better food choices.
Ingredients
• 1 pound ground dark-meat turkey • 1 garlic clove, minced • 1/2 teaspoon paprika • 1/4 teaspoon ground cumin • Pinch of kosher salt • 1/4 teaspoon freshly ground black pepper • 4 slices sweet onion, grilled • 1/4 cup barbecue sauce • 4 (1.6-oz) sesame seed buns, toasted
Directions
1. In medium bowl, gently mix together turkey, garlic, paprika, and cumin. 2. Form turkey into 4 (4-inch) patties; season with salt and pepper. 3. Heat grill to medium-high; cook, turning once, until burgers are just cooked through (about 7 minutes per side). Serve with desired toppings and buns. Calories per serving 324, Fat per serving 11g, Saturated fat per serving 2.7g, Protein per serving 28g, Carbohydrates per serving 28g, Cholesterol per serving 75mg.
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staying away from things that cause an attack, and following your doctor’s advice. When you control your asthma: • you won’t have symptoms such as wheezing or coughing, • you’ll sleep better, • you won’t miss work or school, • you can take part in all physical activities, and • you won’t have to go to the hospital.
What causes an asthma attack?
What is Asthma?
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sthma is a disease that affects your lungs. It is one of the most common long-term diseases of children, but adults can have asthma, too. Asthma causes wheezing, breathlessness, chest tightness, and coughing at night or early in the morning. If you have asthma, you have it all the time, but you will have asthma attacks only when something bothers your lungs. In most cases, we don’t know what causes asthma, and we don’t know how to cure it. We know that if someone in your family has asthma you are more likely to have it.
How can you tell if you have asthma? It can be hard to tell if someone has asthma, especially in children under age 5. Having a doctor check how well your lungs work and check for allergies can help you find out if you have asthma. During a checkup, the doctor will ask if you cough a lot, especially at night, and whether your breathing problems are worse after physical activity or at certain times of year. The doctor will also ask about chest tightness, wheezing, and colds lasting more than 10 days. They will ask whether anyone in your family has or has had asthma, allergies, or other breath-
ing problems, and they will ask questions about your home. The doctor will also ask if you have missed school or work and about any trouble you may have doing certain things. The doctor will also do a breathing test, called spirometry, to find out how well your lungs are working. The doctor will use a computer with a mouthpiece to test how much air you can breathe out after taking a very deep breath. The spirometer can measure airflow before and after you use asthma medicine.
What is an asthma attack? An asthma attack may include coughing, chest tightness, wheezing, and trouble breathing. The attack happens in your body’s airways, which are the paths that carry air to your lungs. As the air moves through your lungs, the airways become smaller, like the branches of a tree are smaller than the tree trunk. During an asthma attack, the sides of the airways in your lungs swell and the airways shrink. Less air gets in and out of your lungs, and mucous that your body makes clogs up the airways even more. You can control your asthma by knowing the warning signs of an asthma attack,
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An asthma attack can happen when you are exposed to “asthma triggers”. Your triggers can be very different from those of someone else with asthma. Know your triggers and learn how to avoid them. Watch out for an attack when you can’t avoid the triggers. Some of the most common triggers are tobacco smoke, dust mites, outdoor air pollution, cockroach allergen, pets, mold, and smoke from burning wood or grass.
How is asthma treated? Control your asthma and avoid an attack by taking your medicine exactly as your doctor tells you and by staying away from things that can trigger an attack. Everyone with asthma does not take the same medicine. Some medicines can be breathed in, and some can be taken as a pill. Asthma medicines come in two types—quick-relief and long-term control. Quick-relief medicines control the symptoms of an asthma attack. If you need to use your quick-relief medicines more and more, visit your doctor to see if you need a different medicine. Long-term control medicines help you have fewer and milder attacks, but they don’t help you while you are having an asthma attack. Asthma medicines can have side effects, but most side effects are mild and soon go away. Ask your doctor about the side effects of your medicines. Remember – you can control your asthma. With your healthcare provider’s help, make your own asthma action plan. Decide who should have a copy of your plan and where he or she should keep it. Take your long-term control medicine even when you don’t have symptoms.
DO YOU KNOW the common signs of a stroke?
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f you’re like most Americans, you don’t know the signs of stroke. Only 8 percent of those recently surveyed in the American Stroke Association/Ad Council Stroke Awareness Continuous Tracking Study could identify each letter in F.A.S.T., an acronym of the most common stroke warning signs. “Anyone can have a stroke and everyone should be ready,” said Jeffrey L. Saver, M.D., professor of Neurology and director of the Comprehensive Stroke Center at University of California Los Angeles and American Stroke Association spokesperson. Saver and the American Stroke Association urge all Americans residents to download a free mobile app and learn how to detect a stroke. “Learning how to spot a stroke is just as important as teaching your family CPR or what to do in the event of a fire. With stroke — just like a cardiac arrest or a fire — seconds count,” he said.
“Many people think of strokes as a disease of the elderly, but it can happen to anyone at any time, even very young people,” said Saver. “When someone recognizes a stroke and quickly calls 9-1-1, the person has a greater chance of getting to an appropriate hospital quickly and being assessed for a clot-busting drug or a medical clot-removal device that may save their brain tissue and prevent long-term disability.” Stroke is the leading cause of long-term disability and the nation’s No. 5 leading cause of death. The American Stroke Association is a division of the American Heart Association. For more information and to download the app, visit StrokeAssociation.org.
49
% of people hospitalized were under the age of 65
4
Minutes on average, one American dies from a stroke
F.A.S.T. F
• - Face Drooping: Does one side of the face droop or is it numb? Ask the person to smile.
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• - Arm Weakness: Is one arm weak or numb? Ask the person to raise both arms. Does one arm drift downward?
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• - Speech Difficulty: Is speech slurred, are they unable to speak, or are they hard to understand? Ask the person to repeat a simple sentence like, “The sky is blue.” Is the sentence repeated correctly?
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• - Time to call 9-1-1: If the person shows any of these symptoms, even if the symptoms go away, call 9-1-1 and get them to the hospital immediately.
Additional stroke signs include: sudden severe headache with no known cause; sudden trouble walking, dizziness, loss of balance or coordination; sudden trouble seeing in one or both eyes; or sudden confusion or trouble understanding. Teaching people how to recognize a stroke and respond quickly is a primary goal of the American Stroke Association’s Together to End Stroke initiative sponsored nationally by Medtronic. The free Spot a Stroke F.A.S.T. app for iOS and Android is available in English and Spanish and includes a stroke warning sign quiz, high blood pressure chart and a searchable map of hospitals recognized by the American Heart Association/American Stroke Association.
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3. Eat right to protect your sight—in particular, eat plenty of dark leafy greens such as spinach, kale, or collard greens, and fish that is high in omega-3 fatty acids such as salmon, albacore tuna, trout and halibut. 4. Maintain a healthy weight. 5. Wear protective eyewear when playing sports or doing activities around the home, such as painting, yard work, and home repairs. 6. Quit smoking or never start. 7. Wear sunglasses that block 99 percent to100 percent of ultraviolet A (UVA) and ultraviolet B (UVB) radiation. 8. Clean your hands prior to taking out your contact lens and be sure to cleanse your contact lenses properly to avoid the risk of infection. 9. Practice workplace eye safety.
HEALTHY VISION: TAKE CARE OF YOUR EYES!
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aking care of your vision should be a priority, just like eating healthy and engaging in physical activity. Having healthy vision can help keep you safe when you are driving, while at work, home or school, participating in sports, or taking part in recreational activities. Fortunately, many eye problems and diseases can be treated if caught early.
To make sure you keep seeing clearly, get a comprehensive dilated eye exam as often as your eye care professional recommends. An eye care professional will examine your eyes for signs of vision problems or eye diseases. It’s the best way to find out if you need glasses or contacts, or are in the early stages of an eye disease. You should have a comprehensive dilated eye exam regularly to check for common eye problems. If you haven’t had an exam for some time, schedule one this month. CDC’s Vision Health Initiative and the
National Eye Institute are encouraging Americans to take care of their eyes to make sure they can see well throughout their lives.
Visit an eye care professional if you have decreased vision, eye pain, drainage or redness of the eye, double vision, or diabetes, or if you see flashes of light, floaters (tiny specks that appear to float before your eyes), or circles (halos) around light sources.
There are nine ways you can help protect your vision: 1. Get a comprehensive dilated eye exam for yourself and your family members. 2. Know your family’s eye health history. It’s important to know if anyone has been diagnosed with an eye disease or condition, since many are hereditary.
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Taking care of your eyes also may benefit your overall health. People with vision problems are more likely than those with good vision to have diabetes, poor hearing, heart problems, high blood pressure, lower back pain and stroke, as well as have increased risk for falls, accidents, and depression. Among people age 65 and older, 54.2 percent of those who are blind and 41.7 percent of those with impaired vision say their overall health is fair or poor. Just 21.5 percent of older Americans without vision problems reported fair to poor health. Although older adults tend to have more vision problems, preschoolers may not see as well as they should. Just one out of seven preschoolers receives an eye screening, and fewer than one out of four receives some type of vision screening. The U.S. Preventive Services Task Force recommends vision screening for all children ages 3 to 5 years to find conditions such as amblyopia, or lazy eye, which can be treated effectively if caught early. CDC’s Vision Health Initiative team works with partners to promote vision health and quality of life for all populations, through all life stages, by preventing and controlling eye diseases, eye injury, and vision loss resulting in disability. The initiative is part of CDC’s Division of Diabetes Translation.
their favorite fruits, and freshly picked herbs grown here at The Miramonte Resort & Spa.
Drink green tea even if it is just 1 cup a day for amazing benefits
Green tea is loaded with antioxidants that are great for your health and skin. Green tea has many benefits. It improves cholesterol, reduces high blood pressure, aides in weight loss, assists in anti aging and skin care…these are just a few abundant gains from drinking green tea. The WELL team looks forward to serving you a cup of complimentary green tea to warm your soul before your treatment.
Pamper yourself with regular massages!
Certain trigger points and spots of tension in musculoskeletal tissue can cause back pain. Ask a massage therapist or other body worker who specializes in myofascial release or neuromuscular therapy to focus on these points during a massage. Call The WELL spa at (760) 837-1652 to learn more.
5 TIPS
FOR A HEALTHY, BALANCED LIFESTYLE
The WELL Spa at Miramonte Resort & Spa amenities include: 12,000-square-foot spa facility, men’s & ladies steam rooms, and locker facilities, river bench water therapy, nine indoor treatment rooms including two Vichy showers, five outdoor treatment spaces including Aqua Well Pool, quiet meditation room, spa retail shop, beverage bar with light fare and exclusive Spa menu for delivery and day and overnight spa packages available. Miramonte Resort & Spa is located at 45000 Indian Wells Lane in Indian Wells. Visit www. thewellspa.miramonteresort.com for more information.
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HE WELL Spa at Miramonte Resort presents the top five tips for achieving and maintaining a healthy, balanced lifestyle.
Develop an exercise routine that includes (30) minutes per day to dedicate to yourself - because you deserve it! Did you know that you can incorporate the beautiful sanctuary of the Miramonte Resort into your routine? At Miramonte, we strive to incorporate wellness into your resort experience including morning walks to get your body loose and ready for a great day. Walking even for 20 minutes every day is one of the healthiest things you can do for your body. Come join us on our walk around our gorgeous property, or consider one of our yoga classes. Exercise, Enjoy, and be well…Wellness classes have been created by THE WELL Spa, to inspire health and happiness. Aside from indulging in one of our unique spa services, the experience of a signature fitness or mind/body class at the Miramonte Resort & Spa is an experience not to be missed. Please call THE WELL spa at (760) 837-1652 to learn more.
Hydrate from the outside
Apply plenty of moisturizer from head to toe to keep skin in its best condition. Wind, pool, and outdoor activities rob the skin of its natural moisture barrier so lather on the body butter. The WELL Spa has amazing products from ZENTS and SCIOTE to pamper and prepare you to bask in our gorgeous desert sun.
Hydrate from the inside
Make friends with H2O! High temperatures and more time outdoors leads to internal dehydration. Drink water! Our Amazing WELL Spa staff creates the most delicious spa water, infused with
SUMMER 2015 | HEALTHY LIFE CHOICES | 29
Are you losing a tooth? By Dr. Bruno Lemay
I
f your dentist just told you that you need to have one or more of your teeth extracted, you need to ask him/her about preserving your bone.
Research has proven that following a tooth extraction the bone will collapse and shrink 25% in width and 4mm in height on average. After that, the bone will lose 0.5% to 1% of volume per year if there is no artificial root implanted (implants). The problem with bone collapse or shrinkage is the fact that it will not support the face muscle as well, and will affect and damage the bone level on the adjacent teeth. Additionally there will not be a large enough “ridge� to support a removable prosthesis comfortably. And finally, if the patient ever wants an implant to replace the missing tooth (teeth) there may not be enough bone available to place an implant. When it is time to choose what kind of bone to graft, many options are available from artificial bone to bovine or cadaver bone. More recently, a new technique has been developed which consists of using the patient’s own platelets acting as stem cells to regrow their own bone. Unfortunately, not many dentists are practicing bone grafting when extracting teeth. After the tooth is extracted it is too late and much more expensive and invasive to add bone. If you ever have to have one or multiple teeth extracted, discuss bone grafting prior to your appointment or search for a dentist who knows how to do the procedure to ensure your own long-term benefit. Dr. Lemay is the sole owner of Desert Dental Alternatives. Dr. Lemay has a fellowship from the California Implant Institute and is the founder of CMI Institute (The Canadian Mini-Implant Institute). CMI specializes in the education and training of dentists throughout Canada and California in the mini-implant technique that Dr. Lemay has utilized and improved since 2001. Desert Dental Alternatives is located at 69-450 Ramon Road, Cathedral City. Phone: (760) 3244450. www.desertdental alternatives.com.
32 | HEALTHY LIFE CHOICES | SUMMER 2015