UpNorth HealthWatch Spring 2011 by Brainerd Dispatch and Echo Journal

Table of Contents

5 8 10 14 17

MARATHON MAN: Losing weight, gaining a life by Jodie Tweed WORK AND WELLNESS: Banking on a healthier staff by Jodie Tweed PRAYERS ANSWERED: Weight loss, dream fulfilled by DeLynn Howard TAKE HEART:

Quick responses save lives by Jenny Holmes BENEFITS OF VITAMIN D:

Protecting your health by Sheila Helmberger

19 20 22 24 25

PULMONARY REHAB Living life to the fullest WINTER RUNNING: Training for a marathon by Sarah Nelson PROTECT YOUR HIPS: Fractures can be life-altering by Jodie Tweed TIPS ON FALL PREVENTION Fall-proofing your home by Jodie Tweed Q & A with ... Meet Arin Grinde, chiropractor by Jodie Tweed

On the cover

Who we are Publisher — Tim Bogenschutz Advertising — Sam Swanson Cover design — Cindy Spilman Editor — Jodie Tweed HealthWatch is a quarterly publication of the Brainerd Dispatch. Brainerd Dispatch/Kelly Humphrey

Steve Sabin, Brainerd, lost 90 pounds last year and ran his first marathon last October.

Read HealthWatch online at www.upnorthhealthwatch.com.

For advertising opportunities call Sam Swanson at (218) 8555841. E-mail your comments to jodie.tweed@brainerd dispatch.com or write to: Jodie Tweed Brainerd Dispatch P.O. Box 974 Brainerd, MN 56401

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New year, New you Brainerd man loses 90 pounds and completes first marathon, hopes to inspire others to change lives, too.

Brainerd Dispatch/Kelly Humphrey

Steve Sabin, 28, Brainerd, worked out in January at the Brainerd Family YMCA. By JODIE TWEED HealthWatch editor

hen Steve Sabin of Brainerd watched Season

“Biggest Eight

Loser”

contestant

Danny Cahill lose 239 pounds to win the reality TV show in December 2009, he was inspired.

A “before” photo of Steve Sabin when he weighed 275 pounds, his heaviest weight

“Seeing his drive and focus, it really clicked with me,” Sabin explained. “He had his ups and downs on the show and to see him get through it.” For Sabin, it was time for his own life-transforming change. He weighed around 275, was borderline diabetic and had high blood pressure and cholesterol. He and his wife, Catie, had gone on Weight Watchers about two years earlier and he had lost about 40 pounds at the time, but he gained it all back after hurting his back and undergoing surgery in September 2008. The couple moved to Brainerd from Bloomington the summer of 2009 to study in the nursing program at Central Lakes College. In

February 2009 they discovered, as college students, they qualified for reduced membership fees through the Brainerd Family YMCA and decided that this was their opportunity to make a change. Shortly after they began working out, he noticed a brochure at the YMCA for an upcoming marathon. It gave him a goal to train for: To run the Twin Cities marathon in October 2010. “I thought it was crazy he wanted to do a marathon,” admitted his wife, Catie. “But when he gets into something, he goes in full force.” “I was one of those people who thought people who ran 26 miles were nuts,” Steve said with a laugh. “I absolutely hated running. In high school

“Crossing that finish line is a feeling like no other. It was like a drug.” — STEVE SABIN

Brainerd Dispatch/Kelly Humphrey

Steve and Catie Sabin, Brainerd, made the decision to get in shape and lose weight last year; he lost 90 pounds while she lost 50 pounds. They are shown above on June 9, 2007, at their wedding and earlier this month (right) at the Brainerd Family YMCA.

when we ran the mile, I ran 15-minute miles.” He said it wasn’t easy at first. Initially he set a goal to run three minutes and would run one-quarter mile, then walk a half-mile, as he worked through it. “I’d gasp for air and I just pushed through it,” he said. As time went on, his endurance improved. About three weeks after he started, he was able to run two miles without stopping. The Sabins would go work out together nearly every day, determined to turn their health around. “Later on, when we have kids, we want them to grow up in a healthy home,” Catie explained. They had joined Weight Watchers years before and incorporated the eating plan, along with tips they learned while watching “The Biggest Loser,” into healthy eating habits. They eliminated high fructose corn syrup from their diet and even though they were on a limited

budget, they purchased healthy foods, many of them organically grown. They soon began to notice results but in ways that many people may not realize. Steve used to go to the doctor at least once a month for various illnesses or ailments but he noticed he no longer needed to go. He was healthier, stronger and they both felt they had more energy. He used to take a nap every day but he no longer felt the need. Within two months of running, he began to notice he no longer got shooting pains down his hips as he used to when walking around large chain stores. Thirty pounds lighter, Steve ran the 10K Sour Grapes Run in Brainerd with a coworker from CLC. He said just feeling the thrill of that first race made him ready to do more. He ran a half-marathon in St. Paul around the Fourth of July. It was hot and humid, rained during most of race and he hadn’t run that far yet but

he persevered and made it to the end. “Crossing that finish line is a feeling like no other,” said Steve. “It was like a drug.” He had lost about 65 pounds and was within 10 pounds of going below the 200-pound mark. His family and friends were amazed and proud of him. He and Catie watched the movie “The Spirit of the Marathon” for motivation. She ran a 5K and the Twin Cities Marathon 10K Run held the day before the marathon on Oct. 2. By marathon time last October, he had lost 86 pounds while she had lost 50 pounds. The day of the Twin Cities marathon, Steve was nervous and exhilarated. His goal was to finish the marathon in four hours, 10 minutes. He was on pace at the half-way mark but around 15-16 miles, he hit the wall. “At that point, I was doing whatever I could to finish,” he recalled. “It was just a struggle but I was telling myself to push for it.”

At the 25th mile mark, a friend met up along the route and gave him a pep talk. At the 26th-mile mark, Steve said he got back “in the zone.” Within .2 miles of the finish line, Steve said he found energy from out of nowhere and ran the rest of the way, stomping on the finish line with his hands in the air, tears rolling down his face, as he finished. Goal completed. “I was telling myself, ‘I swear to God, my legs are going to fall off but I’m going to keep going,’” he said. “It really changed my outlook on life. When there’s something that seems like it can’t be done, I look at how we can fix this, how we can achieve it. It pushes me even farther to inspire other people because this feels so good” His health problems? Gone. Completely gone. His blood pressure and cholesterol are normal and he is no longer borderline diabetic. When he got the test results back from the doctor, he posted them proudly on the wall of their apartment. As an officer on the CLC Student Senate and platform representative for the Minnesota State College Student Association, Steve hopes to help students make positive health changes for themselves. His personal weight loss has given him confidence to be more outspoken. He served on the food services selec-

tion committee at CLC last year, helping to secure more nutritious lunch choices for students. He is working on a proposed project to develop an organic garden at the college, which could provide fresh locally grown fruits and vegetables to students at a reduced cost. Or the garden could produce food that is served in the cafeteria. Steve is also attempting to get Danny Cahill from “Biggest Loser” to be the motivational speaker at Student Success Day next fall. Both he and his wife are training to run in the Grandma’s Marathon in Duluth and the Twin Cities Marathon this year. He also hopes to compete in an Ironman triathlon in the future. The Sabins offer this advice to those who would like to make a lasting health change: Take baby steps. Steve said it helped him to set smaller exercise goals, rather than focusing on running a marathon. They both said there is no magic pill, it just takes dedication and hard work. He said if they can do it, you can do it. “I was right where you were,” said Steve. “It takes that first step.”

Brainerd Dispatch/ Kelly Humphrey

Steve Sabin, Brainerd, lost 90 pounds last year and ran the Twin Cities Marathon in October. He plans to run the marathon again this year, as well as Grandma’s Marathon in Duluth.

JODIE TWEED may be reached at jodie.tweed@brainerddispatch.com or 855-5858.

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Program pays off Brainerd Savings and Loan employees lost 619 pounds, walked 22,224 miles last year.

Brainerd Dispatch/Steve Kohls

Brainerd Savings and Loan employees Diane Warburg (left), Lisa DeRosier, Pat Femling, Val Holstein and Michelle Goeller took a walk while on break at the Brainerd main branch. The company started an ambitious wellness program last year that employees have fully embraced.

By JODIE TWEED HealthWatch editor

hen the Brainerd Savings and Loan management team offered its new voluntary wellness program to employees in January 2010, no one had any clue it would spark an entire movement that changed the work environment and the lives of nearly everyone on staff at both the Brainerd and Baxter branch offices. Employees were given tools and the support they would need to help them reach their weight loss, fitness or other wellness goals over the course of the year. Everyone who wanted to participate was given pedometers to track the number of steps made each day. The goal was to average 7,500 steps a day, or 37,500 steps per week. Those who met this goal by the end of the year were given $200 and qualified for a drawing for airline tickets for two to anywhere in the lower 48 states. The bank also provided assistance for those who wished to buy an iPod, or a similar device, up to $200, to purchase to encourage them to get out and

walk. Employees could have a portion of the iPod deducted from their paychecks throughout the year with the potential to receive $200 at the end of the year if they made their walking goals. The company also offered Weight Watchers program meetings once a week at the Brainerd main branch and half of the membership fees were paid for by the bank. Employees also were encouraged to join a gym or fitness club and the bank paid half of their membership dues. Other rewards were also given out throughout the year, including gift cards, and those who lost the greatest percentage of weight each quarter received a $25 gift certificate. A map of the United States was placed on the wall in the employee lunch room, where everyone would track how many miles individuals walked. When many reached the west coast, they received a bottle of wine and a box of Rice a Roni. When they made it back to the east coast, they earned a $1 presidential coin. In June 19 employees earned $5 chamber bucks for meeting one million steps.

Of the companyâ&#x20AC;&#x2122;s 25 employees, 17 of them participated in the weight loss program, losing a total of 619.2 pounds over the course of the year. The program was opened up to board members and their spouses, who brought the total weight loss to 668 pounds. A $500 donation was given to the Soup Kitchen in the names of the employees when they achieved their 500-pound weight loss goal. Twenty employees participated in the walking program. Seventeen employees met the goal of walking an average 7,500 steps per day and earned the $200 reward. Val Holstein won the grand prize trip for two. But according to several employees, they all won. Many lost weight and at least four employees lost enough weight to become Weight Watchers lifetime members. They shared healthy recipes, went on walks during breaks together and developed a greater sense of camaraderie. Melissa Robinson, Corrina Roux and Melissa Grondahl signed up for kickboxing classes together and are enjoying it.

“I definitely got in better shape,” Robinson said, of kickboxing. “I’m still doing it and I really like it.” “It’s really nice to get the aggression out, get the stress out,” Roux said with a laugh, of her kickboxing classes “It’s a nice end to the day and it’s nice to have that motivation, to have a buddy.” Arlene Fitzpatrick, whose husband John is board chairman, lost 28 pounds last year. She said last Christmas she felt depressed. Her husband told her she just wasn’t herself. When she learned about the new wellness program at the bank, she immediately signed up and starting walking about 10,000 steps a day. “It has changed my life,” Fitzpatrick said. “I can now run up and down the stairs with my grandkids. It is wonderful. John and I are both changing our lifestyle.” Personal banker Karen Hynes is the oldest employee at the bank and so she said her goal was to beat everyone in the number of steps walked. She didn’t make that goal but she ended up walking 2,500,000 steps. She developed a stress fracture in her foot, which required her to take a break from walking. But she lost 16 pounds in the process and it brought down her cholesterol by about 30 points. “It’s a good program and Brainerd Savings is to be commended for encouraging us,” said Hynes. “We as a group supported each other. We didn’t want to let the group or our employer down. And the more you walked, the more you wanted to walk and stick with it.” Sharon Magnan, deposit operations specialist, lost 22.274 percent of her body weight but was narrowly edged out of first place for percentage lost by coworker Lisa DeRosier, who lost 22.479 percent. “Bankers eat a lot, we were always snacking,” Magnan said with a smile. “But if they brought in something, it was always healthy. Everybody got into it.” Magnan said she feels so much better now. She was able to quit taking one of her asthma medications because of her weight loss and exercise. “I can bend over and tie my shoes,” she said. “I went on vacation in July and climbed a lot of stairs and it didn’t bother me. I want to continue to lose, just keeping it off and staying healthy.” DeRosier, a loan processor, said watching herself lose weight each week was her motivation to keep pushing herself to work out and eat healthy. “It’s changed my whole family, we

make more homemade meals than processed,” said DeRosier. She, like many of her coworkers, continued to wear their pedometers each day during the winter holidays even though the new challenge for 2011 hadn’t started yet. Diane Warburg, vice president of operations, lost 50 pounds. As she started the walking program, she began to notice her body no longer ached and she felt more energetic. “Having the company support us like this, I didn’t want to be a failure,” said Warburg. “I felt, ‘I can do this.’” “We started this because of escalating health insurance costs,” explained Cathy Meyer, senior vice president at Brainerd Savings and Loan. “And we’re like a family. We want everyone to be healthy.” Bruce Boland, chief financial officer at Brainerd Savings and Loan, said not only did nearly everyone get healthy in 2010, so did the company’s health insurance rates. Boland said for the past decade the company experienced an average annual 15 percent increase in health insurance rates, which jumped to about 20 percent for the last two years. This year, mostly because of the dramatic results out of the wellness program, the company’s health insurance rates dropped by 9.72 percent. Boland said 85 percent of the staff participated and met their wellness goals and the bank’s insurance company considers 70 percent a success. He said staff have noticed other improvements, many said they feel the workplace has become more positive and employees have become more productive since they have more energy. “I’m just so proud of everyone sticking with it,” said Meyer. “A year is a long time.” The 2011 wellness program kicked off Jan. 17 and all employees who wanted to participate were given new pedometers that are linked to a website, which charts everyone’s individual and group progress. The walking goals were increased and placed on a multitiered basis so employees could compete at the level they felt comfortable with. This year the program was opened up to employees and spouses. JODIE TWEED may be reached at jodie.tweed@brainerddispatch.com or 8555858.

Brainerd Dispatch/Steve Kohls

Melissa Robinson (left) and Corrina Roux laughed as they performed some kickboxing moves on one another, moves they learned while taking kickboxing classes paid in part by their employer, Brainerd Savings and Loan. The pair work at the Baxter branch.

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Becoming

Bella’s

mom

How Dispatch staffer DeLynn Howard lost weight and had her daughter after trying for more than a decade to conceive a child. By DeLYNN HOWARD Staff Writer

hat do you do when you finally get the one thing you never thought you would? You take a deep breath. Look up to the heavens and give thanks. And smile.

Brainerd Dispatch/Kelly Humphrey

Brainerd Dispatch staff writer DeLynn Howard, husband Todd and daughter Isabella, six months, posed for a family photo in their southeast Brainerd home. The Howards tried for more than 10 years to conceive a child.

After more than a decade of trying to conceive, I gave birth to a 7 pound, 4.6 ounce beautiful baby girl named Isabella Faith Marie Howard. She was born July 2, 2010, at Abbott Northwestern Hospital in Minneapolis and my life hasn’t been the same since. I’m finally a mom. And

I couldn’t be happier. Like many young married couples, my husband, Todd, and I were asked, “When are you two going to have a baby?” within the first year or so of being married. It had only been a year! What was the rush? I

was 24. We had plenty of time. But as that year turned to two, then three, four, and so on, I began wondering the same thing. When were we going to have a baby? I’m sure a lot of overweight people can relate — going to the doctor is not a fun task. Add fertility issues on top of it, and, well, the doctor was not a place I visited often. When I finally convinced myself to go in and get checked out, I got a doctor who didn’t bother letting me know the results of tests she did. The next doctor I tried never returned phone calls with answers to several questions I had regarding medication she prescribed me. And the third was so rude, I vowed I would never go back to her. Finally, I found a doctor I felt I could trust. I spoke openly and honestly with her about my desire to have a baby and my struggles of being overweight most of my life. She asked if I had ever considered having the gastric bypass surgery. I was honest and said of course I had. Besides being overweight, I had an underactive thyroid and high blood pressure. I was also diagnosed with polycystic ovary syndrome (PCOS) which is an endocrine disorder that causes numerous cysts to form along the outer edge of the ovaries and can make becoming pregnant difficult. I was prescribed medication for my ailments, along with a birth control pill to regulate my menstrual cycle. My doctor also suggested seeing a dietitian for tips on healthier eating with an emphasis on weight loss. After a few visits with the dietitian, I felt that wasn’t working for me and went a different route. I decided to give Weight Watchers a try and

The first family photo of Brainerd Dispatch staff writer DeLynn Howard, husband Todd and daughter Isabella Faith Marie was captured moments after her birth on July 2, 2010, at Abbott Northwestern Hospital in Minneapolis.

began doing it with a friend. She lost about 55 pounds over the course of a year. I lost like 8 pounds. Clearly, that wasn’t working for me either. I was at my wit’s end. My doctor said that I was basically “spinning wheels” as nothing was really working for me. She knew of my efforts and appreciated my willingness to try different things but because of some of those other health issues I was battling, things were not working in my favor. I asked her if it would be OK to stop taking my birth control pill. I was curious if I could even have a regular menstrual cycle on my own. And of course, I wanted a baby. She told me it was fine to stop taking it but that being overweight was still going to be a factor for me in trying to get pregnant. Of course, she was right. Todd and I continued to pray about becoming parents. We both felt it was something God had planned for us. Of course, we wanted it to happen in our time. We thought we’d waited long enough. But of course, God is sometimes slow, but he’s never late. One day, out of nowhere, I had severe stomach pains after eating. It was so bad, I had to go to the ER. After having an ultrasound, it was determined I had a gall bladder attack and would need my gall bladder removed. A few weeks later, as I was sitting in the surgeon’s office waiting for him to come in and check my incisions, I saw a poster advertising weight loss surgery. The surgeon who removed my gall bladder was the same surgeon who performed the gastric bypass surgery. I took this as a sign and told myself I was willing to do anything to have a baby. Without telling anyone, I went to an informational seminar regarding the surgery. There, I met a woman who would eventually become a good friend. I made an appointment to meet with Christine Schultz, bariatric nurse coordinator at Essentia Health’s St. Joseph’s Medical Center in Brainerd, and deemed May 20, 2009, as the first day of the rest of my life. The plan was to follow a 1,600-calorie diet of all the essential food groups, drink at least 100 ounces of water a day and increase my activity. And to add to that, in order to even have the surgery, my insurance company required me to lose 40 pounds first. So, the challenge was on. After the first month, I lost 18 pounds. I had never had this kind of success on any diet before. And trust me, I’ve tried a lot of diets in my lifetime. In fact, it didn’t even seem like a diet. It was a balanced way of eating foods that were good for you. What a concept! I kept a food journal and met with Schultz monthly to weigh in and discuss the previous month’s eating habits and amount of increased activity. I’d love to say that I became a runner or a walker or a yoga fanatic. Nope. Didn’t happen. I did increase my activity some but my success came from following the diet closely. While on this healthier path, I wondered what else I could do to help achieve my goal of getting pregnant. I spoke with a good friend of mine

Isabella Howard may only be six months old, but she has brought more joy to her parents and extended family than they could have ever imagined.

On Nov. 15, I got to do something I dreamed of doing for so long — I told Todd our prayers were answered. He was going to be a daddy. I will never forget that moment. regarding her struggle with infertility. She suggested I take something called FertilAid for Women, a natural supplement which provides all the ingredients of a prenatal multivitamin and a science-based herbal fertility enhancing supplement. My friend took it for three months and got pregnant. I consulted with my doctor who said it was fine to take but it probably wouldn’t help me. Because of my friend’s success, I didn’t think it could hurt, so I began taking the supplement. At the 12-week mark of my new lifestyle, I had lost 42 pounds. With my continued success, Christine and I talked about the possibility of me not going through with the surgery. I was honest and told her I didn’t think I wanted to do it. She agreed. She said they (the doctors and nurses in the program) didn’t want people to have the surgery if weight loss could be achieved without it. Granted, I still had a long way to go, but I was doing it all on my own with nothing to lose (but weight, of course!) Christine explained she could still submit everything to my insurance company and see if I would even be approved. That way, if I did receive approval, I had a whole year to decide whether or not to go through with it. I continued losing weight on my own, following the diet plan, and after nearly six months, I had lost 63.3 pounds. In a letter sent to me dated Nov. 5, 2009, I got the approval from my insurance company to have gastric bypass surgery. But, of course, God is always in control and had a different plan for me. One day later, on Nov. 6, I found out I was pregnant. It was the answer to literally years of prayer. After all this time, I still don’t think I can put into words what I felt

as I looked down at that digital pregnancy test and saw the word “Pregnant.” When you’ve been told “no” for so long, you begin to question whether you’ll ever see a “yes.” It was overwhelming to say the least. I was very emotional, of course, and to make matters worse, I was home alone. My husband left the day before to go deer hunting. He was going to be gone more than a week. How was I going to keep this fantastic news to myself for that long? On Nov. 15, I got to do something I dreamed of doing for so long — I told Todd our prayers were answered. He was going to be a daddy. I will never forget that moment. We went to the doctor and found out we were due in July. I would be nearly 12 weeks around Christmas so we decided to wait and surprise our families with the news then, something I had always dreamed of doing. On Christmas Eve, as the Howard family gathered for the annual family photo, I announced I wanted a picture with my camera and proceeded to attach it to the tripod. Everyone lined up and a spot was left for me to jump in before the camera flashed. What the family didn’t know was that I flipped my camera to video, gave Todd the high sign and he announced, “DeLynn’s pregnant!” The eruption of pure joy was forever captured on that video. Our family members’ expressions were priceless. The next morning, Christmas Day, we presented my family with a gift — a framed photo of Todd and I with the words “We’re having a baby!” printed across the top. Unbeknownst to them, we filmed their reaction as well. I still cry watching those videos and cannot wait to share them with Isabella when she’s older. I hope it will provide her with a glimpse of how much she was loved and wanted by so

many people before she was even born. And, you know, just when I thought my weight loss journey was temporarily over because of the pregnancy, I surprised myself by losing a total of 80 pounds from May 2009 to January 2010. I ended up gaining about 35 pounds during my pregnancy and lost about half of that after Isabella was born. I have to admit, getting back on

the dieting horse has been hard with a new baby and the responsibilities that come with having her in our lives now. But it’s time to switch gears for 2011. My motivation to lose weight before was so I could have a baby. Now that Isabella is here, I want to be here for her — for a very long time. DeLYNN HOWARD can be reached at delynn.howard@brainerddispatch.com or 8555850.

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How to

Save

A Life

The Take Heart program empowers individuals to learn life-saving skills. By Jenny Holmes HealthWatch correspondent

Every parent’s worst nightmare came true over one year ago for Jeanne Ward. Fortunately, the nightmare ended better than anyone could’ve imagined and drove home the importance of quickthinking and life-saving skills. In June of 2009, Ward’s son Michael - a junior at Pequot Lakes High School - was at an evening practice of the Patriots basketball team. Playing hard, Michael went up for a layup, collided with other players, then hit the wall on his descent and finally the floor. Stunned, Michael got to his feet and made it half court before collapsing and going into cardiac arrest. Jeanne Ward recalled the events as they were shared with her since she wasn’t at the practice; but she says a bit of confusion ensued as many thought he had hit his head and/or fainted. Someone dialed 911 on a cell phone while everyone waited, not knowing exactly what had happened. Soon after, Pequot Lakes Police Officer Josh Gartner arrived and found Michael’s heart had stopped beating. With an Automatic External Defibrillator, Gartner shocked Michael and, Jeanne says, ultimately saved her son’s life. Michael was airlifted to St Cloud Hospital and put into an induced coma combined with a cooling therapy to reduce swelling on his brain. After just 36 hours, Michael was awakened and was surpris-

Brainerd Dispatch/Kelly Humphrey

Colette Larson, a flight nurse with North Air Care, serves as the Take Heart program coordinator for Essentia Health-St. Joseph’s Medical Center in Brainerd.

ingly coherent, Jeanne recalled. “It was a miracle, really,” Jeanne said. “We’re pretty lucky that he came out of it.” Far too often, victims of cardiac arrest don’t have the same favorable outcome that Michael did; primarily due to the fact that bystanders either don’t know CPR or are too afraid to perform it until medical personnel arrive. But a program developed by cardiologists is aiming to turn that around by giving the public the tools they need to save a life. Five years ago, St Cloud cardiologist Dr. Keith Lurie paired up with several colleagues, all frustrated with the outcome of cardiac arrest victims. Statistics show that less than one-third of cardiac arrest victims are administered CPR before an ambulance arrives. Less than 5 percent who suffer from cardiac arrest, without immediate intervention, survive. And of those who do make it, many will suffer long term neurological effects from being without oxygen too long. In 2005, a pilot program was started in four sites - two in Minnesota, one in Ohio and one in Texas. Developing a curriculum simple to learn, follow and remember; the team began to train bystanders to initiate CPR and use an AED. Take Heart America incorporates American Heart Association guidelines while implementing a simplistic approach to administering hands-only CPR. Colette Larson, a flight nurse with North Air Care, serves as the Take Heart Program Coordinator for Essentia Health-St Joseph’s Medical Center. Larson was hired in July 2010 when SJMC got on board with the Take Heart program. On the heels of opening the new Brainerd

Brainerd Dispatch/Kelly Humphrey

This training device helps people learn how to use an automatic external defibrillator, or AED, to help save a life during those critical minutes when a person’s heart stops. CPR and AED training have become part of inservice training for teachers and coaches in many school districts.

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“Doing something is better than doing nothing. Fear of doing something wrong is usually the most common reason people don’t learn or administer CPR in an emergency. So my comeback to that is a person who’s in cardiac arrest is dead. You can’t do any worse than that. If you don’t do something you can’t turn that process around. Second most common answer I get is ‘I don’t know what to do.’ People feel they have to be certified in CPR to do it.” — COLETTE LARSON Lakes Heart and Vascular Center, the hospital found community education to be a pivotal piece of what they were all about. And Take Heart was a perfect example of teaching the community the importance of quick response and intervention in the event of a cardiac emergency. Made possible in 2010 with a grant from the CentraCare Health Foundation in St Cloud and the generosity of local donors, SJMC hopes to sustain this program for years to come. In fact, they have a $50,000 challenge grant for next year from CentraCare Health Foundation, so are looking to the community for donations and support to meet this match. Again, the Take Heart program teaches handsonly CPR. Larson said many studies have found that you don’t necessarily need ‘conventional CPR’ to make a difference. The hands-only theory is simply doing chest compressions on the victim until emergency personnel arrive. Larson said, oftentimes, there is enough oxygen in the bloodstream for the first few minutes of a cardiac arrest to sustain tissues, if CPR is performed immediately. “Doing something is better than doing nothing,” she said, emphasizing the importance of public knowledge and comfort to step in and help. “Fear of doing something wrong is usually the most common reason people don’t learn or administer CPR in an emergency. So my comeback to that is a person who’s in cardiac arrest is dead. You can’t do any worse than that. If you don’t do something you can’t turn that process around. Second most common answer I get is ‘I don’t know what to do.’ People feel they have to be certified in CPR to do it.” But Larson said that’s where the Take Heart program makes such an impact. Sessions are short and simple, generally lasting 20 minutes. An Anytime Kit provides each learner with an inflatable torso. And after a 20-minute session with a trained instructor, anyone can save a life, Larson said. However, it is important to note that completion of the Take Heart program does not meet requirements for CPR certification as needed in some professions. “It just gives a resource to empower individuals to assist in a cardiac arrest situation,” Larson said. As part of her position with Essentia Health, Larson does outreach education, working with health classes at local school districts and other

interested organizations around the area. Larson said some communities have CPR Sundays at churches where people are gathered. Other mass trainings have been offered at the Mall of America where several hundred people were trained in one day and at the Minnesota State Fair. “The whole idea is to reach a very broad base of people. The training sessions are short. They’re simple. The idea is it doesn’t have to be a formal class. You can set up anywhere, anytime.” Larson’s life has certainly come full circle, as she began her career as a health teacher at Franklin Junior High School in Brainerd from 1994 to 1997 and now finds herself back in the health classroom, emphasizing the importance of life-saving skills with ninth grade students. “Math, English, science are all core subjects in school. CPR also should be,” Larson said. “It’s one of those core pieces that could be incorporated into health classes in a user-friendly form like this with the Anytime Kit and continue in the curriculum year after year.” More than one year and a miraculous story later, Jeanne Ward would certainly agree. Michael, now a freshman at the University of Minnesota Duluth majoring in Mechanical Engineering and still playing intramural basketball, is one of the lucky ones who could live to tell the importance of immediate response. “He has come a long, long way in all of that,” Jeanne said. “While he’s doing just fine, some don’t survive. We are one of the lucky ones.” Ward said many changes have been implemented in school districts since Michael’s accident. CPR and AED training have become part of inservice training and is often required of both teachers and coaches. But Ward feels everyone should take part in some sort of CPR training like the Take Heart program. “You never know when a friend, a family member, even a complete stranger could collapse,” Jeanne said. “To know you could make a difference in their life, you could save their life - this is someone’s child or spouse. Someone’s sibling. If you could save that life, it’s really priceless.” Jeanne said she realizes CPR alone doesn’t necessarily save a cardiac arrest victim and, therefore, also urged people to make themselves comfortable

Brainerd Dispatch/Kelly Humphrey

The Take Heart program teaches hands-only CPR, to teach everyone how to do chest compressions until emergency personnel arrive.

with an AED. “But if a machine isn’t available, if all you can do is CPR until someone gets there - even that is better than doing nothing.” As part of the Take Heart program, Essentia Health is taking requests from nonprofit organizations that have community gathering places and are interested in deploying automated external defibrillators and receiving training. The program and equipment will be provided free of charge to selected nonprofit groups, and is funded in part by St. Joseph’s Foundation, CentraCare Health Foundation and from private donations. Donations to help support and continue this program can be made to St. Joseph’s Foundation, located at St. Joseph’s Medical Center, or through the website — www.brainerdlakeshealth.org. JENNY HOLMES is a former reporter with the Brainerd Dispatch and owner of Silver Bullet Communications. She lives in Nisswa with her husband, two children and dogs.

The benefits of Vitamin

Dr. Timothy Arnold (far left), a family practice physician at Riverwood Health Care Center in Aitkin, spent months conducting research on Vitamin D with Riverwood nurse practitioner Janet Larson (left).

By Sheila Helmberger

HealthWatch correspondent

current levels. The normal reading is listed at 30. Larson said ideally they’d like patients to be at 60 to 70. Food and sunlight are two well known sources but even though vitamin D is found in many foods often

the levels aren’t enough to make a dent in our daily requirement. “What you can get from foods is a trace. It’s not enough. There’s probably no way you could eat enough to change your level but it is part of a well balanced

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ple sclerosis and diseases in which the auto-immune systems are impacted. Low levels of vitamin D show a connection to colon, prostate and breast cancer, along with a corresponding higher death rate. Research proved a significant reduction in breast cancer among women who have adequate levels of vitamin D and studies show a 50 percent chance of dying within 10 years if a breast cancer patient’s vitamin D level is low upon diagnosis. It also offers significant results in regard to autism and other behavioral changes in children. Although its name says it is a vitamin, Larson said she and Arnold learned it really works more as a hormone. “We all know how potent hormones are to changes in cellular metabolism. If you don’t have enough it will change cells.” The levels of vitamin D we need from person to person varies with age, body weight, percent of body fat, latitude, skin coloration, season of the year, use of sun block and our general health. As with most things that are good for us — too much can be bad. Larson said even as physicians they have to use caution when prescribing it. “We can’t all go out and take high doses,” she said. The starting point is to know what your levels are in the first place. People really do need to know their levels. Don’t just pick up a supplement and start taking it.” You can request the test from your clinic or tests are available through the mail from various medical websites that will give you your

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Much has been made in recent years about the possible health benefits of vitamin D. Two health care professionals from Riverwood Health Care Center, nurse practioner Janet Larson and family practice physician Dr. Timothy Arnold spent months conducting their own research. Even they were surprised at their findings and how the evidence stacked up for adding this important ingredient to our daily vitamin program. Arnold and Larson began their study about two and a half years ago. The partners were a good fit. “We work together at the satellite clinic and we are both very much into evidence-based practice,” said Larson, “We’re always looking at ways to improve our practice and keeping up to date on the latest research. Dr. Arnold came across an article written by Dr. Michael Hollick, about cancer changes in the area of Vitamin D and he said, ‘You have to take a look at this.’ The numbers were astonishing.” The two wanted to learn more. Larson said that many of the reports coming out of other countries, like Finland, were way ahead of the information we have in the United States and they have already made great medical advances with its use. Incorporating vitamin D in Finland showed an overwhelming decrease in diabetes in children and the supplement has become key in treating other conditions such as asthma. Larson also said one study geographically graphed the highest instance of diagnosis for colon cancer, prostate cancer and MS. “The majority is in the north,” she said, “For many diseases the further north you go the higher rates of instance.” Vitamin D has also been found to directly affect diagnosis in heart disease and multi-

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Your body can make 10,000 units of vitamin D in 10 minutes of sun exposure without sun protection products but after that short amount of time it’s important to apply sunscreen to protect against sunburn and skin cancer. From November through April, Minnesota residents get almost no vitamin D production from sunlight.

Brainerd Dispatch/Steve Kohls

Medical researchers continue to uncover the benefits of Vitamin D. Low levels of Vitamin D show a connection to colon, prostate and breast cancer, along with a corresponding higher death rate.

diet,” says Larson. Salmon, sardines and other oily fish are the best sources. Many of our other daily foods are now fortified with it such as milk, orange juice, infant formulas, yogurts, butter, margarine, cheeses and cereals. Most bottles and foods will say they contain vitamin D3. It’s the same thing but it’s metabolized easier. The importance of exposure to sunlight cannot be downplayed but the mixed message is that sunscreen and sun protection is just as important. Although Larson and Arnold determined that some sun exposure is definitely beneficial it’s still important to limit our exposure and use sunscreen. “You need to consider the time of day and type of sunshine you are getting.” Larson said. Finding the balance is crucial. Your body can make 10,000 units of vitamin D in 10 minutes of sun exposure

without sun protection products but after that short amount of time it’s important to apply sunscreen to protect against sunburn and skin cancer. From November through April, Minnesota residents get almost no vitamin D production from sunlight. Ironically, children and young adults exposed to some sunlight show a reduced risk of non-Hodgkin’s lymphoma and a reduced risk of death from malignant melanoma once it develops, as compared with those who have the least exposure to sunlight. Larson says there is still much work yet to be done to learn more about Vitamin D and she and Arnold support the need for more studies. “One of the most noticeable everyday benefits of the vitamin,” says Larson, “is it diffuses aches and pains that are persistent. It’s not a joint or a muscle ache per se that often times completely goes away.

But it affects our level of energy and mood.” Already it’s become an important part of her work. “Being in family practice and mental health,” Larson said, “often the first treatment begins with vitamin D with fish oil.” Vitamin D is a powerful tool in fighting some of today’s most tragic ailments. It also remains nonprescription and inexpensive. The cost is less than a penny a dose. SHEILA HELMBERGER lives in Baxter and contributes to several publications. She and her husband Kirk have three children.

Pulmonary Rehab program transforming lives Hazel Jensen was planning a large Christmas gathering in her cozy home near Crosslake. She was hosting her five children, 11 grandchildren and one great-grandson, plus the guests her children and grandchildren often bring along. Jensen says she has the energy to cook a turkey and prepare a big meal from her garden’s produce. That’s because the 76-year-old woman, diagnosed with emphysema, is part of the new Pulmonary Rehabilitation Program at Essentia Health-St. Joseph’s Medical Center. “This is an excellent program. Now I feel good and I’m happy. I’m really looking forward to Christmas,” Jensen said last month. “The rehab staff help us Karla understand what’s going on in our Provost lungs. The object is to make the most of the lung capacity we have. We’re learning to live with that and live to the fullest.” Chronic obstructive pulmonary disease is the fourth leading cause of death in the United States. COPD, often called emphysema and chronic bronchitis, is a lung disease that makes it hard to breathe. “We’re giving patients the tools they need to manage their disease,” explained Karla Provost, director of Respiratory Care and Cardiopulmonary

Rehab. “Not only do we have patients participating in twice-weekly sessions, but we have many spouses who are the primary caregivers who come in for the educational aspects of our program.” The pulmonary rehab team, which includes Provost, respiratory therapists, a cardiac rehab nurse and Dr. Greg Davis, medical director of Pulmonary Rehab, creates an individual treatment plan for each patient. The team teaches breathing techniques and exercises that focus on increasing endurance and improving strength. Patients also get nutritional guidance, coaching on the proper use of medications and education on pulmonary diseases. The program is offered three Dr. Greg times a day on Tuesdays and Davis Thursdays. Each session is an hour and 45 minutes. Patients diagnosed with chronic diseases can struggle with anxiety or depression, and that’s why the Brainerd program offers psychological and social support as well. “We are hearing great things from our patients,” Provost said. “They say they’re able to put many of the techniques we teach into good use. Many of them feel stronger, they can walk farther and they don’t get as short of breath.” Provost credited Davis as the driving force

behind the program that launched in November. “Our community didn’t have any type of health and wellness program for pulmonary patients,” Provost said. “Dr. Davis was seeing these patients and realized there was a need. He knew it was a good fit for our community.” For patients like Jensen, the program has been a lifesaver. “I was hospitalized three times this year and I almost died in August,” Jensen said. “When I heard this rehab program was in the works, I was the first to sign up. Everybody here is in the same boat and you get inspired by the people you work out with. Now, I’ve got much more energy.”

To learn more about the Pulmonary Rehabilitation Program, contact Karla Provost at (218) 828-7481 or karla.provost@brainerd lakeshealth.org.

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Baby, it’s cold outside: Running through the frigid winter months By SARAH NELSON Staff Writer

ixteen weeks. That’s the amount of time it takes most people to train for a marathon. In most places it’s

enough time to watch one season change to the next, but in Minnesota you get three. Three seasons. When I started training in August for my December marathon I had lots of sunlight and warm temperatures. So warm in fact, that I developed pneumonia and later exercise-induced asthma before I even got into the bulk of my marathon miles. Thank you, Minnesota. Over the next four months leading up to my race temperatures plummeted to near frigid conditions. I found myself running in freezing rain, wind, slush, and of course snow. By the time I was packing for my race, there was four inches of snow on every trail in the greater Brainerd lakes area. Most people, including most runners, would say there’s an easy solution to beating the winter months — run indoors. Unfortunately, I don’t do treadmills. They serve their purpose, but most days, the revolving floor is either painfully boring or a potential health hazard, so I’ve decided to take my chances in the great outdoors. I’ve never lived in a place with weather so inclement that it could potentially create a gaping hole in my running calendar, and really there is no reason to let it. Winter running is actually kind of peaceful. The sounds are different than any other time of year, the smells are different, and there are few things more beautiful than a morning run is falling snow. Besides maybe running on tropical beaches, but you have to work with what you’ve got. After freezing my face and nearly losing a couple of appendages to the frigid air, I’ve learned a few key things about surviving winter running. Get in (the right) gear. My first few marathon training seasons in Northern California meant very little investment in winter running gear. I didn’t need it. Then I moved to the frozen tundra. It took one brisk November morning of running in shorts and without gloves, to learn cold weather running requires cold weather clothing.

I’m a simplistic runner. I don’t carry a massive water pack or a utility belt. It’s pretty much me and my watch. I’ve found that good socks and light gloves along with the proper layers are plenty to stay warm without overheating. A good rule of thumb is to remember it’s OK to start out your run a little cool. There’s nothing worse than carrying all of the layers you peel off after they warm you up too much. Stick to synthetics since cotton tends to retain water which can freeze and make you colder. Wool is warm, but itchy. Synthetic fabric wicks away moisture and dries much faster than naturemade. I run in a base layer tight and a shell pant to block wind. I wear three layers on top — short sleeve fitted tech shirt, a looser long sleeve and an outer layer. That’s it. If it’s really cold I might use a down vest to keep my core temperature up. Make sure your head is covered and you’re good to go. Protect your feet. Running in the snow is a great workout in the same way running in the sand is a great workout. The uneven surface requires effort from your entire body in order to stay upright. The difference is, snow is wet and slippery, and when it freezes, it can be pretty hazardous. Invest in a pair of all-weather running shoes that will provide enough traction to keep you on your feet and not affect your gait in extreme weather. I am a big fan of Newton’s Momentum trail shoe. They provide the traction needed for winter running, plus they are warm and as waterproof as a running shoe gets. Wet feet are never good, but wet cold feet in negative temperatures are miserable. When snow turns to ice, it’s a good idea to throw a pair of Yaktrax on your running shoes. They are like chains for your feet that provide extra traction by digging into the ice. Cover your mouth. My first real winter run was on a sunny, windy winter day. I decided to test my lung capacity by doing a tempo run in the freezing temperatures. Bad idea. After spending an hour breathing in freezing oxygen, my lungs felt like they were on fire, and not in a good way. By the time I got home I had no voice, a lingering cough and a sore, and probably frozen, throat. Breathing in frigid air kicks your immune system into high gear as it tries to defend itself against the elements. You can’t (and won’t) actually freeze your lungs, but the extra mucus your body produces might leave you hacking away for the last few miles.

Brainerd Dispatch/ Steve Kohls

Sarah Nelson, Brainerd Dispatch staff writer, California native and Minnesota resident, braved freezing rain, snow and subzero temperatures to keep up her marathon training schedule through the winter months.

If you’re going to brave the elements to get your morning run in, make sure you include a scarf or a neck warmer with your cold weather gear. You could go really extreme and sport one of those bank-robber style face masks. You might scare the neighbors a little, but your head will stay warm. Safety first. Most would agree that the biggest winter running hazard is ice. It’s hard, slippery and very unforgiving after a fall. If you do take a spill on the ice, just go with it. Try to tuck your head and keep your arms close to your body. Carry

Photo/William Nelson

Brainerd Dispatch Staff Writer Sarah Nelson (left) finished her fourth California International Marathon in December with longtime running partner, Heather Riggs.

SARAH NELSON may be reached at sarah.nelson@brainerddispatch.com or 855-5879. Follow Sarah’s blog at www.brainerddispatch.com/blog/sarah-nelsons-blog.

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your identification and a cell phone just in case you get lost or stuck and need to call for help. Unique to running in Minnesota is that winter running coincides with the start of hunting season. Do not be mistaken for wildlife. Make sure you can be seen. If you plan to run in an area that is open game for hunters wear bright colors. I’ve spent many Saturdays in my blaze orange vest feeling a little foolish, that was until deer hunting opener this year, when I ran into a couple of armed hunters on the same trail. The last thing I wanted to do was give them the idea that Bambi was running behind them. Last, don’t forget the sunscreen. Just because arctic sun means really cold days, doesn’t mean it won’t cause sunburn. Protect your skin just like you would in the summer. Winter running is definitely not for the faint of heart. It requires a little extra planning and usually extra clothing, but coming from a native Californian, it’s not that bad. One of the biggest perks is if you do find yourself running in warmer climates during the winter months, you’ll feel like the tough guy who can brave temperatures in shorts and a T-shirt when the average runner shows up in their arctic gear. That makes it all worth it.

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Protect yourself from

FALL S By JODIE TWEED HealthWatch editor

ebby Felske wishes she could say she fractured her hip while downhill skiing — one of her

favorite winter pastimes — or at least something a little more exciting than what actually happened. “It just makes you feel like such a klutz,” Felske said with a smile. Felske, 61, heard her alarm go off at 6 a.m. Dec. 14 and stepped out of bed to head toward the bathroom, only to end up getting her foot tangled in her bed sheets. She fell to the floor and immediately felt herself going into shock due to the excruciating pain. The only other person at home was her 5year-old grandson who was asleep and she was afraid she would pass out because of the pain. She pulled the bedspread on top of her to warm herself and was able to crawl her way to a phone to call her husband, Dave, who was already at work. He and their son, soon followed by an ambulance, were on the way and Felske was taken to Essentia Health’s St. Joseph’s Medical Center where orthopedic surgeon Dr. Benjamin Robertson determined she fractured her hip. He performed surgery on her that night. Felske, like other hip or knee patients admitted to the hospital, was placed within the care of the Geriatric Fracture Program, which started in January 2009. It’s a national program that standardizes care for joint recovery patients. She and the other joint recovery patients — there were seven knee replacement patients and one other hip fracture patient when she was there — were

Brainerd Dispatch/Kelly Humphrey

Dr. Benjamin Robertson, orthopedic surgeon at Northern Orthopedics in Brainerd, discussed Debby Felske’s recent hip fracture. Felske got her foot tangled in her bedding, tripped and fractured her hip. This is a very common reason for hip fractures.

admitted after surgery to the Joint Wellness Center where they are able to recover as a group. Each patient is co-managed by an orthopedic surgeon and a hospitalist to help manage pain and reduce the time spent waiting for surgery. This allows for a faster and better recovery. The average hospital stay for joint recovery patients has been

shortened from 5 1/2 days to 4 days as a result of this program. All joint replacements are scheduled on Mondays and Tuesdays to allow patients to recover together. Physical therapy starts the first day after surgery and continues on a daily basis. They also eat lunch together and a family member is encouraged

to come and learn how to help the patient with physical therapy at home. Early mobilization is important after a fracture or joint surgery to begin the recovery process. Felske said it helped to have others to keep her motivated but her greatest motivation was getting home as soon as possible. “I’m really in good health, I don’t get colds and I don’t get the flu,” Felske said. “It’s pretty scary that a fall like that could do so much damage. It showed me it could happen to anyone.” Dr. Benjamin Robertson, who implanted three four-inch screws permanently into her right hip, said Felske is younger than many of the hip fracture patients he sees. On a typical weekend, he and the other orthopedic surgeons will treat an average of two hip fractures a weekend, or about 120-140 hip fracture patients a year. “The reason we see fractures as people are older is not enough calcium and vitamin D,” Robertson said. “We look as our bones as being a storage place for our calcium. If we don’t get enough through our diet, it takes it from the bones.” Robertson said osteoporosis is a silent disease, you don’t know you have it until you get a fracture. Hip fractures can be life-altering and deadly, particularly for the elderly.

Robertson said 80 percent of those with hip fractures are admitted to a nursing home at least on a temporary basis. Of those, 30-40 percent will end up in a nursing home on a long-term basis. Robertson said a hip fracture is often the start of a spiral in declining health for a patient. It can create more confusion in an elderly patient and other medical issues can be exacerbated, in addition to the hip pain. More than 90 percent of hospitalizations for hip fractures are for those 65 years and older. Women have a one in seven chance of having a hip fracture during their lifetime, while men have a one in 17 chance, according to the American Academy of Orthopaedic Surgeons. Women are 8 percent and men 18 percent more likely to die within a year following a hip fracture than other women and men their age. The AAOS reported that most hip fracture patients who previously lived on their own will require assistance from their family or other care. About half of them will now require a cane or walker to move around. Robertson said it’s important that families help protect their parents or grandparents by making changes in their homes to prevent falls that could cause fractures. “It’s a hard discussion to have, it’s essentially like you are childproofing the house for your parents,” said Robertson. “But it’s real important if they’re living independently.” Robertson said most falls occur when people trip on throw rugs or get their feet tangled in a blanket, falls around the home, much like what happened to Felske. The other common cause of hip fractures is falling on ice. Even though Felske was tested three years ago and has a good bone density, she will need to monitor her bone health because she now has an existing break. Robertson told Felske she likely wouldn’t be able to downhill ski this winter but would have to wait until next year. Brainerd Dispatch/Kelly Humphrey

Dr. Benjamin Robertson, orthopedic surgeon at Northern Orthopedics in Brainerd, pointed to the area where Debby Felske fractured her hip.

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Reducing the risk of

falls Most falls occur at home and most fractures result from a fall at home. Falls can lead to a tragic loss of older people’s independence and mobility. Simple changes in your home can cut your risk of falling in half. Below is a list of areas that should be evaluated in your home. Stairs and steps: • Make sure light switches are at both the top and bottom of the stairs. • Provide enough light to see each step and the top and bottom landings. • Keep flashlights nearby in case of a power outage. • Install full length handrails on both sides of the stairway and be sure to use them. • Do not leave objects on the stairs. • Consider installing motion detector lights that turn on automatically and light your stairway. • Put non-slip treads on each barewood step. • Do not use patterned, dark or deep pile carpeting. Solid colors show the edges of steps more clearly. • Repair any loose stairway carpeting or boards immediately. Bathrooms: • Install grab bars on the bathroom walls near the toilet and along the bathtub and shower. • Place a slip-resistant rug adjacent to the bathtub for safe exit and entry. • Mount a liquid soap dispenser on the bathtub or shower wall. • Place non-skid adhesive textured strips on the bathtub and shower floors. • Use a sturdy, plastic seat in the bathtub if you are unsteady or cannot lower yourself into the tub. • Use a raised toilet seat if the seat on your toilet is too low. • Replace glass shower doors with non-shattering material. • Make sure there is adequate lighting in the bathroom, install a night light. Bedrooms: • Clear clutter from the floor. • Place a lamp and flashlight near your bed. • Install night lights along the route between the bedroom and the bathroom. • Sleep on a bed that is easy for you to get in and out of. • Keep a telephone near your bed. Living areas: • Arrange furniture to create pathways between rooms. • Remove low coffee tables, magazine racks, footrests and plants from pathways in rooms. • Install easy-access light switches at entrances to rooms. Glow in the dark switches may be helpful.

Brainerd Dispatch/Kelly Humphrey

Debby Felske of Brainerd got her foot caught in her bedsheets last month and she tripped, falling on her right hip and causing a fracture. This is one of the more common accidents that cause hip fractures. She now has three four-inch stainless steel screws permanently implanted in her hip.

• Eliminate loose area rugs if possible or secure them with double-faced tape, tacks or slip resistant backing. • Keep electric and telephone cords out of pathways. Do not hide them underneath rugs, though. • Eliminate wobbly chairs and tables. • Do not sit in a chair or on a sofa that is so low that it is difficult to get out of. • Place carpeting over concrete, ceramic or tile floors to lessen the severity of injury should you fall. • Repair loose wooden floorboards immediately. • Avoid wrapping your legs in blankets that may tangle and trip you when you stand up.

Kitchen: • Remove throw rugs. • Immediately clean up any liquid, grease or food that is spilled on the floor. • Store food, dishes, and cooking equipment at easy-to-reach waist-high level. • Don’t stand on chairs or boxes to reach upper cabinets. Use only a step stool with an attached handrail. • Repair loose flooring. • Use non-skid floor wax. Information provided by Northern Orthopedics.

Q & A with Arin Grinde Can you share a little bit about yourself? I am from East Grand Forks, which is where I graduated from high school. I then attended and graduated from Bemidji State University where I majored in biology with minors in psychology and biochemistry. I obtained my doctor of chiropractic degree from Northwestern Health Sciences University. I currently work at two clinics. I have owned/operated Walker Wellness Chiropractic (WWC) in Walker for almost one year. Services at WWC include: Chiropractic treatment, acupuncture, variety of physiologic therapeutics, Thai yoga massage, raindrop therapy, aromatherapy, and the B.E.S.T. technique. I also work at Renneke Chiropractic and Physical Therapy in Brainerd. I have worked there for four-and-a-half years, however, the clinic has been providing chiropractic services for over 60 years. There are three chiropractors at this clinic. We also have a physical therapist and physical therapy assistant, as well as several massage therapists on staff. We offer chiropractic treatment, acupuncture, physical therapy, and massage therapy. What are the common injuries or issues that you are seeing this time of year in your chiropractic patients? This time of year we treat a lot of patients after they slip and fall or injure themselves while shoveling snow. Are there things we can do to prevent these types of injuries? A few tips to keep in mind to prevent falling: • One should wear shoes that provide good traction. • Take your time while walking to your destination. • Pay attention to the surface you are walking on as a seemingly dry surface can be quite slippery. • Dress warmly. Being cold can cause you to hurry, as well as tense your muscles which can affect your balance. • Be careful and aware when getting in and out of your vehicle. A few tips to prevent snow shoveling injuries: • Shoveling snow is an aerobic activity. If you are out of shape, do not exercise regularly and/or have a medical condition you should consider hiring someone to do your snow removal. • Warm up your muscles with 10 minutes of light exercise prior to shoveling. • Use a shovel that is comfortable for your height and strength. • If possible, push the snow rather than lifting it. If it is necessary to lift the snow, use proper biomechanics; squat with your legs apart, knees bent and back straight. Lift with your legs, do not bend at the waist. • Avoid throwing the snow over your shoulder or to the side as this requires a twisting motion

Brainerd Dispatch/Steve Kohls

Arin Grinde offers chiropractic services in both Walker and Brainerd.

that stresses the back. Most people injure themselves by bending at the waist, lifting and twisting. You also perform acupuncture. What is it used to treat? Acupuncture can be used to treat a variety of conditions. I most commonly use acupuncture in conjunction with chiropractic treatment to treat tension headaches, migraine headaches, neck and upper back pain, muscle spasm, low back pain and neuropathy. Acupuncture also works really well for

knee pain. Is acupuncture painful? Acupuncture needles are not like the needles that are used to draw blood so getting acupuncture does not feel the same as giving blood. The needles that are used to draw blood are hollow and shear the skin as they go in, whereas, acupuncture needles are extremely thin, smooth and solid. Some people feel nothing at all when the needle goes in. Most commonly people feel a small pinch when the needle goes in. This small pinch can be followed by a dull ache around the needle. The ache can vary from slight to more intense. How does acupuncture work? In order to understand how acupuncture works you have to think about the body and healing in a different way. Acupuncture is based on the thought that energy flows in certain, specific pathways in the body. If these paths are blocked, symptoms occur. These energy paths can be blocked by trauma, repetitive stresses, or emotional stress. The acupuncture needles are placed in specific points along the blocked pathways to free up the energy so that the energy can flow freely and the body can heal itself. If the body can heal itself, the symptoms go away. Does acupuncture seem to becoming more widely accepted? I feel that it is. It seems there are two groups of people who want to try acupuncture. People in the first group are people that prefer to treat their bodies more naturally because they do not want to use chemicals when there is a natural alternative. The second group are people that have tried everything to heal their painful condition and nothing has helped, so they turn to acupuncture and/or chiropractic care as a “last resort.” What do you enjoy most about your job? I really love my job. I enjoy interacting with a wide variety of people. I enjoy seeing those people who are in pain get well and stay well. I enjoy that chiropractic care allows people who are healthy stay healthy. I enjoy that I can help people to heal naturally, without the use of prescription medicines. I enjoy educating people about nutrition as well since good nutrition plays such a large role in overall well-being. I also love the fact that I am not stuck behind a desk day in and day out. What types of activities do you like to do when you’re not working? I really enjoy being outside — each season brings different activities. Winter brings cross country skiing, snowshoeing and watching hockey games. Spring, summer and fall bring running, boating, kayaking, and wakeboarding. I have two dogs that make me walk them every day no matter what the weather. I also enjoy reading. I just really enjoy living life! - Jodie Tweed, HealthWatch editor

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