Health, Mind & Body 2019

HEALTH, MIND & BODY 2019 | BLACK HILLS PIONEER@ADOBE PgSTOCK 1

MAY 2019

A SPECIAL SUPPLEMENT TO THE

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Health screenings every woman should get

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outine wellness exams are essential for women who want to maintain and/or improve their health. Women may not be familiar with all of the screening options that can keep them on the right track. Preventative health screenings can shed light on risks for certain diseases and provide insight into patient behaviors that may be harmful. Screenings also may help save a life.

Healthy diets and daily exercise are hallmarks of healthy people, but routine wellness exams are just as important. The following are some screenings women should include in their health and wellness routines.

Blood pressure

Doctors will typically test blood pressure at every visit. Women whose blood pressure is below 120/80 mmHg can go every two years between blood pressure readings up until age 20, advises The American Heart Association. Adults 40 or older, or those with conditions that put them at risk for

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hypertension, should go annually or as advised by a doctor.

Cervical cytology

The American College of Obstetricians and Gynecologists recommends routine pelvic examinations with cervical testing that includes Pap testing and HPV testing.

Consult with an OB-GYN for testing frequency, which depends on age.

Cholesterol

Cholesterol levels alone are not indicative of one’s overall health. However, a complete cholesterol test can determine a

person’s risk for heart disease. If levels are consistently normal, this test may only need to be performed every five years, advises the National Institutes of Health.

Mammogram

Mammograms screen for breast cancer.

Given the risk of false positives, debate continues as to how frequently women need these screenings. The most recent guidelines from the U.S. Preventive Services Task Force says mammograms are recommended starting at age 50, and should occur every two years. The American Cancer Society advises starting at age 45 and having a mammogram annually through age 55.

Blood-glucose test

The National Institute of Diabetes and Digestive Kidney Diseases says women should be screened regularly for prediabetes or diabetes beginning around age 45.

Women can speak with their physicians to determine how often they should receive these screenings.

Osteoporosis screenings

Bone density can be measured starting at age 65 or earlier if a woman has a high fracture risk, states Regis College

Skin examination

The American Academy of Dermatology suggests speaking with a dermatologist about skin exams. Self-examinations should be routine, but dermatologists may recommend more formal tests to women who meet certain criteria.

Women should speak to their doctors about personalized screenings based on family history and other risk factors.

HEALTH, MIND & BODY 2019 | BLACK HILLS PIONEER

Healthy living

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taying healthy and sharp as you get older will contribute to living a longer, more fulfilling life. While many of the habits that keep you healthier in your earlier decades will continue to serve you well as you get older, seniors need to be careful with high-impact exercises and should be aware of different risks.

Eat Right

The AARP actually suggests eating like you have diabetes — don’t eat after 7 p.m.; get rid of the bottom bun when eating hamburgers or other sandwiches; keep nuts in your bag or glove compartment so you have something healthy to snack; use mashed avocado in place of mayonnaise on sandwiches and use whole wheat bread; and replace noodles with quinoa or barley. Talk to your doctor about the number of calories you should be eating daily.

Find the Right Exercises

As long as you’re able to do it, brisk walking remains a great way to burn calories, get your heart rate up and keep your muscles and joints active. It’s not the only exercise that’s low impact and good for seniors, though. AARP suggests tai chi — a form of martial arts that combines slow, graceful movements and meditation that been connected to a variety of health and fitness benefits. The biggest of those benefits is the exercise’s ability to improve balance and prevent falls. A 2015 study

also found tai chi can help seniors avoid osteoarthritis.

Tai chi, as with all exercise, can help reduce stress as well as give you more energy for the rest of your activities.

Keep your Brain Sharp

Memory slowing down is a normal effect of age. According to Healthbeat, a publication of Harvard Medical School, using the brain is critical to keep your memory sharp. Use all of your senses; repeat or write down information you want

to retain; continue learning, either through classes, books, online programs, going to museums or joining a book club; or make a mnemonic device to help you remember things.

Work With Your Doctor

As you age, your risk of Alzheimer’s and dementia increases, as does the risk for cancer, arthritis and many other conditions.

Talk to your doctor about changes in your body or symptoms related to depression or other mental conditions.

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HEALTH, MIND & BODY 2019 | BLACK HILLS PIONEER Research indicates that oral health mirrors the condition of the body as a whole. Also, regular dental visits can alert dentists about overall health and pinpoint if a person is at a risk for chronic disease. An oral health check-up also may be the first indication of a potential health issue not yet evident to a general medical doctor.

Heart disease

Dental hygiene is essential for overall health

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he importance of maintaining clean teeth and healthy gums goes beyond having fresh breath and a white smile. Many people are surprised to discover that oral hygiene plays an integral role in overall health.

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According to the Academy of General Dentistry, there is a distinct relationship between periodontal disease and conditions such as heart disease and stroke. Joint teams at the University of Bristol in the United Kingdom and the Royal College of Surgeons in Dublin, Ireland, found that people with bleeding gums from poor dental hygiene could have an increased risk of heart disease. Bacteria from the mouth is able to enter the bloodstream when bleeding gums are present. That bacteria can stick to platelets and subsequently form blood clots.

This interrupts the flow of blood to the heart and may trigger a heart attack. Brushing and flossing twice daily and rinsing with mouthwash can remove bacteria and keep gums healthy.

Facial pain

The Office of the Surgeon General says infections of the gums that support the teeth can lead to facial and oral pain. Gingivitis, which is an early stage of gum disease, as well as advanced gum disease, affects more than 75 percent of the American population.

Dental decay can lead to its own share of pain. Maintaining a healthy mouth can fend off decay and infections, thereby preventing pain.

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Pancreatic cancer

In 2007, the Harvard School of Public Health reported a link between gum disease and pancreatic cancer. In the ongoing study, 51,000 men were followed and data was collected beginning in 1986. The Harvard researchers found that men with a history of gum disease had a 64 percent increased risk of pancreatic cancer compared with men who had never had gum disease. The greatest risk for pancreatic cancer among this group was in men with recent tooth loss. However, the study was unable to find links between other types of oral health problems, such as tooth decay, and pancreatic cancer.

Alzheimer’s disease

Various health ailments, including poor oral health, have been linked to a greater risk of developing Alzheimer’s disease. In 2010, after reviewing 20 years’ worth of data, researchers from New York University concluded that there is a link between gum inflammation and Alzheimer’s disease.

Follow-up studies from researchers at the University of Central Lancashire in the United Kingdom compared brain samples from 10 living patients with Alzheimer’s to samples from 10 people who did not have the disease. Data indicated that a bacterium — Porphyromonas gingivalis — was present in the Alzheimer’s brain samples but not in the samples from the brains of people who did not have Alzheimer’s. P. gingivalis is usually associated with chronic gum disease. As a result of the study, experts think that the bacteria can move via nerves in the roots of teeth that connect directly with the brain or through bleeding gums.

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Eating for healthy skin

ost are familiar with the role diet plays in maintaining a waistline. Did you know certain foods are also a contributor to the overall health of your skin? To keep your body’s largest organ’s youthfulness, introduce nutrients found in most fruits, vegetables and nuts.

There are numerous beauty products which promise to reverse the effects of aging on skin. However, one of the easiest and most effective treatments starts from the inside. Build a shopping list based on the perimeter of your grocery store, to achieve healthy and glowing skin.

Seek Professional Assistance

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The relationship between diet and radiant skin differs between people. Those who are sensitive to certain ingredients may notice foods affecting them differently.

When you are committed to changing the way you eat, you should seek assistance from a professional for the best results. You shouldn’t omit a certain food because it caused skin issues to someone you know.

Without the advice from an expert, you may be missing out on important nutrients.

According to the American Academy of Dermatology, nutrient-rich whole foods like fruits and vegetables, whole grains and healthy fats are beneficial to your entire body, including skin.

It’s also wise to ask a dermatologist in your area about supplements that can

enhance your health. They will only recommend vitamins which have been approved by federal regulations.

Beneficial Vitamins

When restructuring your diet, you should add plenty of vitamin-packed foods into your plans. Here are some great ones to look for, as recommended by the International Food Information Council Foundation.

• Vitamin A: Is considered by reputable healthcare experts like the Mayo Clinic as a vitamin that promotes anti-aging and acnehealing abilities. You can find it in many fruits, vegetables, fish, liver and certain cereals.

• Zinc: Proven to be effective in healing skin lesions and found in treatments of acne, psoriasis and dermatitis, zinc is a great companion to a healthy diet. It is prevalent in most meats, fish, beans and spinach.

• Vitamin C: This powerful antioxidant has been shown to provide UV protection and assist in wound healing. You can find it in most citrus fruits and packaged orange juice at your local grocery store.

HEALTH, MIND & BODY 2019 | BLACK HILLS PIONEER

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Stay mentally fresh during the workday

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nergy levels tend to ebb and flow throughout a typical workday. A cup of coffee may provide some caffeine-infused spark in the morning, but a big lunch can squash energy later in the afternoon.

Waning mental sharpness as the workday progresses can compromise productivity, making it more difficult for workers to complete projects on time.

That, in turn, can contribute to stress.

Staying mentally fresh during a workday can pay a host of benefits, and the following are just a few ways to maintain mental focus until quitting time.

Exercise regularly

The physical benefits of routine exercise are well documented. But even the most ardent fitness enthusiasts may not realize just how big an impact

physical activity is having on their brains.

The Harvard Medical School notes that exercise stimulates regions of the brain that release a chemical called brainderived neurotrophic factor, or BDNF, which rewires memory circuits so they can function better. A stronger memory can help workers recall project details and deadlines more easily, even as the workday draws to a close.

Avoid the “quick fix”

Relying on a beverage or snack to provide a quick mental boost may end up compromising your mental sharpness.

Foods and beverages that are high in sugar may provide an immediate energy boost, but that spike is almost instantly followed by a crash that can adversely affect your mental sharpness. Stick to healthy snacks, such as fruits and vegetables, and avoid late afternoon cups of coffee, which studies have shown make it harder to fall asleep at night, thereby compromising your energy levels the next day.

Take a walk outdoors

Spending some time outdoors during a lunch break, or even a quick, post-lunch

stroll around the office grounds, can provide a break for the brain. That break can help the brain refocus, improving productivity as a result. One great way to get outdoors during busy workdays is to conduct meetings outside when the weather permits. This gives everyone a chance to recharge their brains in the great outdoors, and few people would prefer a dusty conference room to a nearby park or picnic area outdoors.

Various strategies can help working professionals maintain their mental sharpness throughout the workday.

IT’S HERE! Therapeutic Dry Needling

A new option to improve your mobility and function

Thursday, June 13 • 5:45 pm Event starts and finishes at Hometown Thursdays

Experience the difference.

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Jens Matson, DPT, OCS, CMPT • Maria Matson, PT, DPT 520 N. Canyon St., Spearfish 605-642-7996 • www.bhphysicaltherapy.com

Walk, run or jog and choose your distance: 1.9, 2.6, or 2.75 miles.

Enjoy the RiverWalk and a summer night!

Bring a friend and enjoy a leisurely walk or a facepaced walk/run!

For more info, contact Tessa at 605-892-2467 or programs.bfacc@midconetwork.com

18 & Under $5.00 / Adults $10.00 (Without Shirt) Add a shirt for an additional $10.00 1111 National Street, Belle Fourche • 605-892-2467 www.bellefourche.org • office.bfacc@midconetwork.com

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