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Health Daily Journal media
JANUARY 2020 | In this issue:
DON’T OVERLOOK YOUR EYES IN THE NEW YEAR 5 tips for older adults to be healthy in 2020 Sitting can be hazardous
BRIAN HANSEL | YOUR HEALTH
WATER EXERCISE: Shar Anderson conducted an exercise class for adults Monday morning in the heated indoor pool at the Fergus Falls Area YMCA.
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DONATION: The Balmoral Golf Course Ladies League also stopped by to give the Lake Region Healthcare Cancer Center in September of 2019 to donate the proceeds of their summer breast cancer awareness tournament. The donation will benefit local cancer patient recipients of Survivorship Fund support that helps provide for unforeseen and unmet needs patients and their families experience during their cancer journey. The donation acceptance group included Tina Frazee (back, left to right), Ashley Earl, Lisa Dingwall, Michelle Lohse, Lisa Nordick, Nikki Walls, Margo Shebeck (front), Kathy Kaercher, Diana Fuder, Becky Belmont, Deb Nehowig and Jamie Nordick.
Love where you Live! PARK GARDENS
Independent Plus, Assisted Living & Memory Support At Park Gardens Senior Living our goal is to enrich the lives of those we serve by helping our tenants to maintain their independence, yet provide the level of care they need. We believe that addressing the whole person is the key to Quality of Life. Our Community Life programming consists of the 7 dimensions of wellness, one of which is physical: “Choosing to live a healthy, active lifestyle.� An important aspect of the physical dimension is exercise. Lisa Nordick, Community Life Director, is pictured leading an exercise class with several of our tenants. The class meets every morning, Monday-Friday at 10:30am, and focuses on strength training, cognitive coordination, agility, flexibility and socialization. Some of our tenants enjoy riding the recumbent bikes in our wellness area, while others enjoy frequenting the YMCA to use the pool and walking track. Whatever form of exercise you prefer, we 215 E Skogmo Blvd, Blvd Fergus Falls Falls, MN encourage you to keep moving and stay healthy in the New Year! For more information parkgardensfergusfalls.com
FERGUSFALLSJOURNAL.COM | PAGE 3
DAILY JOURNAL
STEP EXERCISE: Members of the Fergus Falls Senior Center exercise. Going to a gym or exercise programs are just one of the tips to help keep older adults healthy.
5 tips to help older adults be healthier in 2020 (StatePoint) For many, the new year is about establishing goals for the year ahead. But where should you start? As we age, an increasing number of us link our emotional and physical well-being to our overall health. After all, you can’t do the things you’d like if you aren’t healthy. With that in mind, Cigna and its Medicare Advantage (MA) fitness partner, the Silver&Fit Healthy Aging and Exercise Program, share these five tips to help older adults get fitter and stronger and be less stressed and happier in 2020: . Hit the gym. Exercise is a proven way to help you get fitter and stronger, improve balance, lose weight, reduce blood pressure, improve cardiovascular health, manage pain and even be more social. Many gyms offer such options as free weights, machines, pools, classes, private instructors and other amenities that can inspire you to try new
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things. Prefer working out with others? Group classes can help you discover a new exercise, stick to a schedule and find exercise buddies. If you’re new to exercise, remember that slow and steady is the way to build good habits, avoid injury and achieve health goals. It’s always a good idea to consult your doctor before starting any new exercise program. Can’t afford a gym membership? You may be surprised to learn that many MA plans offer exercise programs at top fitness centers and YMCAs for no extra cost. Check your plan for details. . Nourish your body. For optimal health, nourish your body with healthy, energizing foods, including fruits, vegetables, grains, fish and healthy oils, such as olive oil and sesame oil. Limit pre-packaged, processed foods. Set an achievable goal. Try cutting out one unhealthy food each month, such as sugary soft drinks or chips. Your body will
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love you for it! Also, stay hydrated, especially when exercising. At the same time, eliminate unhealthy habits, such as smoking or drinking alcohol in excess. With an MA plan, you may be able to get help with smoking cessation products or alcohol counseling at no extra cost. . Stress less. Stress can be toxic and debilitating. Develop a “PLAN” to deal with it. According to Cigna’s Dr. Stuart L. Lustig, this includes identifying a Period of time to unwind, a Location to de-stress, an Activity to enjoy and the Name of someone with whom you can talk. Yoga, tai chi and meditation may help you cope with stress, as well as going for walks, listening to music, comedy or audio books -- or even coloring. If you’re experiencing extreme stress, talk to your doctor. Remember, the mind and body are connected, and stress takes its toll on physical health.
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. Get social. According to a 2018 Cigna survey, loneliness in America has reached epidemic levels. Nearly half of Americans report sometimes or always feeling alone (46%) or left out (47%). Loneliness has been shown to negatively impact physical and mental health. Alleviate loneliness by taking one proactive step each week. For example, call or get coffee with friends or family, join a club or volunteer. You can also connect with other active adults on social media. Check out the inspirational health and fitness posts on the @SilverandFit Facebook page and join in the conversations. . Practice gratitude. Happiness comes with thankfulness. Think about people and things you feel grateful for, and start a gratitude journal. By doing your best to incorporate these five tips into your life, you’ll kick-start your journey toward a healthier 2020.
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Sitting can be hazardous to your health, no really! By Mayo Clinic
How much time do you spend sitting? If you’re like most Americans, you sit an average of 6.5 to 8 hours every day, according to the Centers for Disease Control and Prevention. Dr. Stephen Kopecky, a Mayo Clinic cardiologist, says sitting at home may be worse for your heart than sitting at work. Why? It has to do with what you do or don’t do while you’re sitting. Our bodies were meant to move. "Sitting is not the best thing for us," says Kopecky. He adds that modern life makes it hard for us to move and easy for us to sit. "We have to sit. We have to rest. The point is don't do it eight hours in a row," says Kopecky. Sitting increases your risk of cardiovascular disease, diabetes and cancer. And where you sit — at home or at work — may matter. "If you sit at work, you usually will end up getting up and moving around, going to the bathroom, going to talk to a co-worker, taking a couple flights of stairs to see a friend, whatever. When we do it at home, we tend to watch TV. And that's the time when we really could be more active and we're not," says Kopecky. How can you make time at home in front of a monitor more hearthealthy? Do chores such as folding laundry, or take breaks and walk around the house. "When you can make a choice, you're choosing to sit. If you can make a choice and you choose to be active, then that's much better,"
DAILY JOURNAL
TAKING IT EASY?: The human body is meant to move more, but many jobs require people to sit for several hours a day. Staying active can prevent risks of cardiovascular disease, diabetes and cancer.
says Kopecky. Kopecky also says when you do sit, put the unhealthy snacks away.
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FERGUSFALLSJOURNAL.COM | PAGE 5
Looking for a New Year’s resolution? Don’t overlook your eyes (StatePoint) The most ambitious time of year is upon us: the time to set New Year’s resolutions. All the parties have been hosted, the marshmallows have been toasted and you’ve binged on your new favorite TV show the entire month of December. Now you’re asking yourself, “What do I want to accomplish this year?” A New Year’s resolution is, for all intents and purposes, a good thing. Now consider this twist on the standard resolution format: opt for a few, small, lifestyle wins rather than mounting an all-out assault on your current habits – more resolution-lite, if you will. Choose resolutions that have clear start and end points, and that are attainable for you. Most of all, resolutions should make you feel good – that’s the whole point, right? “A resolution that checks all the boxes is to get an eye exam,” says VSP network doctor, Jennifer Chinn. If you have loved ones in mind, bring them. Their eyes will thank you. Here’s why: • It’s easy — With a comprehensive eye exam, there’s no uncomfortable warm-up, pep talk or preparation period. Making an appointment is easy: you simply show up and your eye doctor tests different aspects of your vision and eye health. Save the maximum effort for a goal further down your list, knowing an eye exam is a small investment of energy that reaps huge health rewards. • It doesn’t take all year — You can be certain that unlike most resolutions where some level of delayed gratification is the motivator, a comprehensive eye exam provides immediate results. “All within your visit, you’ll learn the shape your vision is in, and, if you wear glasses or contact lenses, whether your
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VISION: When making New Year’s resolutions, don’t overlook your eyes. prescription has changed,” Dr. Chinn says. • It’s really healthy — Beyond ensuring great vision, an eye exam offers an incredible look into your overall health. In fact, an eye exam is often the first line of defense when it comes to protecting your health. During your visit, the eye doctor will examine your eyes to check their visual acuity (or how clearly you see), and for any signs of eye conditions like dry eyes, digital eye strain, glaucoma, cataracts and macular degeneration. “More significantly, a comprehensive eye exam gives eye doctors an unobstructed view of the eyes’ blood vessels and optic nerves, both of which can give away signs of chronic diseases like diabetes, high blood pressure and even some cancers years before a person shows symptoms,” notes Chinn. Unfortunately, many outward signals of diseases and conditions don’t appear until some damage has occurred, making eye exams powerful, preventative tools to keep tabs on what’s
quietly happening in your body. To find an eye doctor near you, visit www.vsp.com/eye-doctor. You don’t need 20/20 vision to
see that the case for a 2020 eye exam is clear. Make this the year you commit to an annual trip to the eye doctor.
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PAGE 6 | FERGUSFALLSJOURNAL.COM
Lake Region welcomes new medical staff For Your Health
Lake Region Healthcare (LRH) announced that they will introduce Dr. James Ragland and Dr. Milton Ropes to its medical staff. Ragland will be providing neurology services, while Ropes has been providing temporary services Ragland in our the urology clinic for several months and has joined as a full-time permanent member. “This is a very exciting addition,” interim CEO, Kent Mattson said. “The demand for neurology services to be of-
fered locally is a need we have been seeking to fill for quite some time. We are afforded a unique opportunity to offer neurology services in an organization of our size, which aligns with our commitment to employ innovative strategies to grow and enhance specialty services for our patients. We are so pleased to have found such a highly qualified physician who shares our vision and values in Dr. Ragland,” he added. Ragland received his M.B.B.S. degree from the University of Madras, Madras Medical College in Madras, India. He completed two years of residency training in psychiatry followed by three years of neurology residency at the Elliot Neurological Center at
Pennsylvania Hospital, affiliated with the University of Pennsylvania. He served as chief resident in neurology during his fifth Ropes p o s t g ra d u a t e year. He has served as a staff neurologist and independent practice neurologist in Bismarck, North Dakota, and as a neuro-hospitalist in Pennsylvania. Most recently he has served as the director of neurology and neuro diagnostic medicine at DSP Health System in Pennsylvania and then as a staff neurologist at Essential Health in Fargo. Ragland has also had sev-
eral teaching appointments at the University of North Dakota School of Medicine in Bismarck. He is a fellow of the American Academy of Neurology, a fellow of the American Association of Electrodiagnostic Medicine, a member of the American Epilepsy Society and an associate member of the American Association of Neuromuscular & Electrodiagnostic Medicine. When asked about choosing to join the team at LRH, Ragland said the well-designed new clinic facility combined with the friendly and welcoming people made it a perfect place for him to take his outpatient practice. “This is the opportunity I’ve been waiting SEE HIRES PAGE 7
This year reach your fitness goals in a space that isn’t intimidating. A place where you can find companionship, a sense of accomplishment and become stronger, more confident and healthy. Drop in, sign up for a class or purchase a Wellness Pass. Call 218.736.8451 or go online at phattynatties.lrhc.org
DO THIS FOR YOU. YOUR WAY. PHATTY NATTIE CLASSES • CROSSFIT CLASSES YOGA • PILATES FLOW • KICK ‘N BURN BEGINNER BARRE • ESSENTRICS • AND MORE
FERGUSFALLSJOURNAL.COM | PAGE 7
Treating lateral hip pain with physical therapy
P
ain in the lateral, or outside, part of the hip is a common condition, and can have several different causes. It may present as a sharp pain or an achy pain on the outside of the hip, sometimes extending down the side of the leg. The hip GWEN may feel weak HUMANN or painful with OSPTI activities that involve walking, running, or steps; with certain motions like lifting or rotating the leg out to the side; or in prolonged positions such as lying on the involved side or standing for a long period of time. This type of hip pain may not be coming from the hip joint itself, but instead from various tissues that surround and support
the hip joint. Understanding the anatomy of this area can help differentiate where the pain is coming from. The hip joint is made up of the femur bone, the large thigh bone, which has a ball-like surfaces that rests in a socket on the pelvis. The femur also has an important bony prominence, the greater trochanter. This is a bony formation that points the opposite direction of the hip joint, to the outside (lateral) portion of the upper thigh. Pain felt on the outside of the hip is commonly located around the greater trochanter of the femur. The greater trochanter serves as an important attachment point for several muscles surrounding the hip. These muscles are responsible for motions like lifting the leg out to the side, and rotating the leg out for things like putting on socks and shoes or swinging the leg in and out of a
HIRES: Ragland to start early 2020 Continued from page 6
for,” he said. His neurology practice will be multifaceted and include treatment for common issues including headaches, migraines, tremors, seizure disorders, multiple sclerosis and memory difficulties. He enjoys advancing his knowledge base in neurology to in turn impart better patient care in the community he serves. In his spare time he enjoys exercising and traveling. He will see patients at the Fergus Falls main clinic beginning in early 2020. Ropes received his D.O. at the University of Osteopathic Medicine and Health Sciences in Des Moines, Iowa, then he completed his undergraduate degree in biology at the George Mason University in Fairfax, Virginia. He com-
pleted his residency in urology at the Naval hospital in Portsmouth, Virginia, and also served as a staff urologist there in addition to serving as the chief of urology at the Naval hospital in Guam. He has nearly 40 years of experience in the field of urology and for the majority of his career worked at a private practice in Winona. Most recently he served as a staff physician in the department of urology at Essentia Health in Virginia. Ropes is certified by the American Board of Urology and is a member of the Association of Military Surgeons and the Society of Government Service Urologists. In his spare time, Ropes enjoys beekeeping, creating stainedglass artwork and hunting.
car. They also are responsible for keeping the hip in a stable position when putting weight through the leg for standing and walking activities. Weakness, strain, or overuse of these muscles can manifest as pain felt in the outside of the hip. Another important structure in this area is a band of fibrous tissue that runs from the hip along the outside of the leg, attaching just below the knee, called the iliotibial (IT) band. Tightness or restriction through this tissue can cause pain in the outside of the hip, thigh and knee. At times pain originating from the lower back can be referred to the outside of the hip as well. This type of pain may feel like a burning or shooting pain, and may cause sensations of numbness or tingling through the hip, buttocks and either the front or back of the thigh.
A physical therapist can do a complete evaluation of the hip to determine the likely origin of the pain. They will also look at other factors that can affect strain on the hip including the positioning of the feet when standing and walking, weakness or instability at the ankle, the alignment of the pelvic bones, and the mobility of the lower back. A physical therapist will work with patients to develop a treatment plan to improve the strength and mobility of the structures surrounding the hip and can complete manual techniques and/or modalities to reduce pain in this area. For questions regarding hip pain, or inquiries if therapy is appropriate for certain types of pain, the therapists at OSPTI would like to help. They can be reached at the Fergus Falls location by calling 218-998-2980.
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WE TREAT PATIENTS OF ALL AGES. ALL MAJOR INSURANCES ACCEPTED Fergus Falls Office • 218-998-2980 322 N. Tower Rd. Breckenridge Office 218-641-7725 Hankinson Office 701-242-7323 Fargo Office 701-532-1655
PAGE 8 | FERGUSFALLSJOURNAL.COM
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READ AB YOUR NE OUT IGHBORS & FRIEND S WHO ARE DO IT YOURSEL F’ers! MARCH 28 Pick up your copy at The Daily Journal or local newsstands
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