Balance, Fall 2015

Balance The health magazine for Body, Mind & Motivation

MEDICAL MARIJUANA A look at facts vs. myths

YEARS YOUNG

Face peels provide more youthful look

FOODS TO REFUEL

What marathoners should eat to recover

TREATING LOCKS WITH LOVE

Tips to keeping hair healthy

Volume 7 – Issue 3 – Fall 2015 Published quarterly by the Lewiston Tribune and the Moscow-Pullman Daily News

are a combination and might have added amenities for sports such as racquetball courts.

Some gyms only offer classes. Members can’t work out unless an instructor is teaching a group. Others offer exercise equipment such as elliptical machines, tread mills and weights. They tend to have longer hours, which can accommodate people with irregular schedules. Still others

5. Learn about the types of classes that are available.

The options have grown so much you’ll likely be able to find something that is as much fun as it is challenging.

Consider yoga if you want to build strength. Try Zumba if you like to dance. Think about Crossfit with its basic gym exercises if you want to build stamina and strength. Plan on doing more than one type of class if you get bored easily. Find out how experienced the instructors are and what kind of training they have.

6. Scrutinize the schedule. Be sure you have more than one way to go as often as

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you like. For instance, is there a Saturday class you can hit if you miss a session during the work week?

7. Look at payment options. Some gyms have one-time joining fees. Others have annual fees. Those fees can be in addition to monthly fees. Some offer discounts if your entire family joins. Make sure you know what’s included in the monthly fee, all classes or just gym access? Punch cards where you pay in advance for a certain number of classes are a great option if you don’t know how frequently you’ll actually be able to show up. Usually people over estimate their use long term.

8. Accept the try-before-you commit offer. Typically gyms offer a single class or use of the facility for free or at a reduced rate with an orientation. Don’t hesitate to sample more than one business. It’s impossible to gauge the intensity of any workout until you actually do it. If you commit to something above your skill level, your plans to lose weight will fizzle or worse, you’ll get hurt.

9. Don’t forget about location. The gym should be closer to your job if you work out on your way to work or at noon. It’s better if the gym is closer to your residence if you work out on the way home. If you are out of town a lot, consider a national chain that gives you privileges wherever they have locations.

10. Remember your children. Some gyms offer child care. Others don’t. Find out if there’s an added cost or if it’s included.

Check to see how they screen the staff.

Consider taking your children with you during your free trial and see how they feel about it. Some gyms let older children work out with you. You’ll work out less if it’s a battle with your kids every time you go.

— Sources: Nick Bacon, manager of Adcope in Lewiston; Megan Hammer, facility director for Snap Fitness in Pullman.

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Eyes on children Learning issues among problems for kids not diagnosed with vision problems

By Erin Bamer

O

alpine vision

Julia Polito checks a girl’s depth perception with a stereoacuity test at Alpine Vision Center. ne day in his second-grade classroom, Jason Vallad suddenly realized he couldn’t see the board lems effect a child’s learning process is for what their eyes can’t see. A lot of kids his teacher was writing on. fairly straight-forward. Kids who have are more concerned with answering “corNow, Vallad calls himself an “optics nerd,” near-sighted vision have trouble seeing rectly,” than getting an accurate eye exam. but his official title is certified master opti- things that are far away, like their teachers “I don’t know how that girl who was blind cian for Alpine Vision Center. He said he or the blackboard. Kids who are far-sighted in one eye passed her exam,” Polito said. works with children at the Moscow eye have trouble with reading and other things There are other obstacles in working with clinic relatively often, and has experienced that require close-up work. children. Most younger kids resist wearthe multiple, unique challenges that comes Vallad said many elementary schools still ing contacts because they don’t want to put with it. have students take a regular eye exam from anything in their eyes.

The number of kids who need glasses or their school’s nurse, and these tests can be When Vallad was a child, he said a lot of contacts before leaving grade school has extremely useful in preventing serious eye kids didn’t want glasses because it wasn’t as been steadily increasing in recent years, issues in children. cool, but now glasses are a popular fashion Vallad said. He attributes this to the adIt is especially important to recognize statement and he sees the opposite is an vanced technology that is potential issues with a issue. Now, children are disappointed when now closely integrated into child’s vision early, Polito they don’t need glasses, and he said he’s “It is still a good people’s lives. even had kids in tears because they don’t idea for everyone to get said, because if a sig“Most of these issues that nificant enough problem get to wear them. regular vision exams, we’re seeing is a direct reis ignored past the age of “We have kids that come in here and they sult of technology, I would even if they believe 7 years old it can lead to fake their exam,” Vallad said. “You can tell their eyesight is OK.” say,” Vallad said. serious, permanent condi- every time.”

The addition of so many tions.

There are plenty of ways for parents to - Julia Polito, screens into everyday Many children and stay aware of potential issues with their Alpine Vision Center life has a bigger effect on adults don’t even realize children’s vision without going to an eye children’s vision than it does on the vision they have issues with their vision if they’ve doctor, Vallad said. Simply doing online reof fully grown adults, Vallad said. The lived with it their entire life, and getting search and sorting through what is accurate majority of these screens emit high-energy an eye exam is one of the only ways to information and what are advertisements lights that can cause damage to the eye. Ex- recognize problems, Polito said. She said masked as legitimate facts can be helpful. cessive screen time can also effect people’s she once had a young girl as a patient who However, Polito said it is still a good idea sleep patterns, and both of these things can was completely blind in one eye, and her for everyone to get regular vision exams, slow a child’s ability to learn, Vallad said. parents didn’t know. even if they believe their eyesight is OK, Julia Polito, an optometrist at Alpine Polito said some of this is due to children’s because doctors can recognize issues that Vision Center, said the way vision probinclination to compensate with their brains they never realized existed.

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Treating your locks with love Tips to keeping hair healthy and strong

By Samantha Malott

W

hen it comes to keeping hair healthy and strong, there are some mistakes women may be making without even realizing it.

It is easy to skip the protective steps or throw your hair up in a tight ponytail when you are in a hurry, but some of those quick fixes may actually hurt your hair more than you think.

Regis hairstylist Grace Carr and NW Beauty retail associate Gabby Garcia shared some of their best tips and tricks to keep good care of your locks.

Carr said because everyone’s hair is different, thick or thin, wavy or straight, coarse or smooth, it can be hard to give general tips, but there are a few rules that are important to everyone. » Heat protectants are a must. Heat, whether it be from a blow dryer, curling iron or straightener, should not be used without applying a heat protectant product first, Garcia said. Without protection, heat can cause breakage and damage to the end

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of hair, Carr said. » Moisture and hydration is key. There are a tons of hydrating shampoos, conditioners and deep-conditioning masks, Garcia said. Staying hydrated with water will also help keep your hair moisturized, Carr said. » Cold winter weather can also have negative effects on the scalp, Garcia said.

Similar to how your lips get chapped in the winter, your scalp can dry out, but there are shampoos to help with dry and irritated scalps, she said. Hydration will also help. » Let your hair down. Carr said keeping hair up for too long in tight ponytails or buns can cause additional damage. It causes restriction in the strands and can result in breakage at the ends. » Don’t skip trims. Regular trims are important, especially if you are trying to grow out your hair, Garcia said. Everyone’s hair grows at different rates but the average recommendation is a trim every six weeks, she said. Trims will cut off any split ends. If split ends are left they can continue splitting up the strand and make hair thinner, she said. » Avoid brushing while wet. Carr said brushing through your hair right after hopping out of the shower can be extremely damaging. Wet hair is more stretchy and brushing through it too harshly won’t allow it to bounce back once dried. If brushing is needed, use a wide-toothed comb or a “wet brush,” she said. » Take vitamins. Anything with Biotin helps can help keep hair healthy and a popular choice is the Hair, Skin and Nails vitamin, Carr said, adding an overall healthy diet as well will play a part in hair health.

Fall 2015

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Sleep is the best medicine Getting enough rest prevents long-term health problems

of sleep performance at Washington State University in Spokane, said the importance of sleep can be divided into three broad domains: cognitive, emotional and long term.

Cognition, Van Dogen said, takes a heavy

BY Dominique Wald hit when a person doesn’t get enough sleep. Cognitive ability is the mental action process of acquiring knowledge and unork now, sleep later — that’s the derstanding through thought, experience mantra many Americans live by and the senses. The cognitive domain can on a daily basis. include daily tasks one accomplishes, such The average adult, however, should be get- as driving to work or cooking dinner. ting six to eight hours of sleep every night, “If you’re not sleeping enough, you but busy lifestyles and schedules often push experience difficulty with cognition,” Van sleep to the wayside.

Dogen said. “If you’re driving, it becomes Research, though, shows the importance harder to be safe, resulting in more errors of sleep cannot be stressed enough. Hans and possibly an accident.”

Van Dogen, research professor and director The second domain is emotion and being

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able to regulate it. When experiencing a lack of sleep, Van Dogen said, people are more likely to have mood swings, varying from crankiness to giddiness.

In addition to difficulty with regulating one’s own emotions, a lack of sleep can result in the inability to tune in with other people’s emotions.

The third domain includes the long-term health effects that coincide with a lack of sleep. Van Dogen said the list of health problems include irregularities in hormonal, metabolic and digestive systems.

“Every night you don’t get enough sleep, every system in your body takes a tiny hit,”

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13 | Balance

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Van Dogen said. “Over time, all those hits amount to one large hit.”

Considering the importance a good night’s rest holds, why do some people insist on putting sleep on the back burner?

“It’s hard to appreciate sleep,” Van Dogen said. “You can’t really understand the value of it when you’re not conscious to appreciate it.”

Van Dogen also said people have grown accustomed to dealing with insufficient sleep, making it more difficult for them to

notice their excessive fatigue. Unlike a pain that is constantly present, such as when someone throws out his or her back, Van Dogen said people consider exhaustion “the norm.”

Van Dogen said the ideal or successful night’s sleep varies on whether a person functions best in the morning or is a night owl. Being a morning person or a night owl is a biological phenomenon, Van Dogen said, and not a choice.

A person not knowing if he or she is a

Robert Hubner, WSU Photo Services

night owl or morning person can result in insomnia, Van Dogen said. The problematic issue is as the days of not getting enough sleep mount, the body decides to adjust and to just get by with what little sleep it has. Over time that will result in more sensitivity to the effects of exhaustion.

“Sleep is one of the most important things we can do for ourselves,” Van Dogen said.

“Routinely getting enough rest every night allows us to recharge and prevents longterm health problems down the road.”

Fall 2015

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How much exercise is enough for a healthy heart?

Old half-hour standby may not be enough

“You should be exhausted and sweating and feel like you’ve done something,” he said. “In my opinion, it’s better for your heart than a 90 minute moderate workout.”

The study found those who worked out

By Josh Babcock between an hour and two hours saw a “substantial risk reduction,” and heart failure events fell 20 to 35 percent for that group. he Centers for Disease Control and To complete the high-intensity interval Prevention attributes one in four training, Pinckney said biking, ellipticals deaths in the United States to heart and swimming are some of the best opdisease. tions.

According to Pinckney said a CDC statistics, in healthy heart isn’t all the U.S., there are about exercise and about 735,000 heart diet is a major area attacks annually and people need to focus roughly 610,000 as well. people die every “Most of your plate year from heart should be vegetadisease. bles, not meat — we While speedy, got it backwards,” he 30-minute daily said. workouts were once Pinckney said considered a key to pro-inflammatory good health, a refoods, like red meat, cent study published bacon, anything in the journal Circuwith a lot of sugar, lation found a half bagels, white bread, an hour of exercise desserts, fried meats, Daily News/Josh Babcock should be avoided. may not be enough The most health benefits come from a high-intensity workout that lasts at least Pinckney said proto ensure a healthy 30 minutes. heart. inflammatory foods The study looked at damage the endodata from a dozen other studies involving advice is to “exercise smarter, not longer.” thelial layer that protects interior arteries. about 370,450 individuals over an average A high-intensity, 30-minute workout will When that happens plaque and cholesterol span of 15 years. do, but less intense workouts may need from those foods attach to the cell wall, While the American Heart Association to be increased to double, triple or even build up on arteries and increase the risk recommends 30-minutes of exercise daily, quadruple that time. for heart attack and stroke.

T

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the study found those who worked out only half an hour had just “modest reductions” compared those who didn’t work out at all.

In fact, despite commitments to 30-minute workouts, there were more than 20,200 heart attack events involving the 370,450 individuals studied.

Dr. James Pinckney, a family medical physician and CEO and founder of Diamond Physicians of Dallas, still believes 30 minutes of exercise daily can be adequate, depending on the type of activity. Pinckney’s

Study: Workplace stress can be deadly How to handle long hours and create a work-life balance

to a recent study conducted

by Stanford and Harvard universities.

The study authors used data from 25 studies in Europe, the U.S. and Australia and found employees who work more

By Shanon Quinn than the standard 40 hours per week are less likely to achieve a desirable work-family balance and more likely to suffer physical ailments more he average American worker dangerous than the effects of once worked eight-hour shifts.

Today, it’s not uncommon to secondhand smoke.

Men and women of all ages see workers averaging more than 10who spend 55 hours or more in hour shifts.

The trend is causing an uptick in the workplace have 30 percent chronic stress in the workforce and increased risk of stroke serious health problems, according compared to those who work no more than 40 hours weekly,

T

Daily News/Geoff Crimmins

Workplace stress can cause serious health problems.

Fall 2015 

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according to the study.

According to the American Psychological Association, in 2012 some 65 percent of Americans cited their jobs as a major source of stress.

In order to combat work stress and the damage it causes, Sharon Fritz, a professor and licensed psychologist at the University of Idaho, recommends taking a thorough catalog of precisely what your responsibilities are, both personally and professionally, as high expectations of self and superiors can often be the cause of workplace stress.

“One of the things I encourage is to do an inventory of your life and work obligations and responsibilities,” Fritz said. “We have a full life in our work and a full life in our private life and two fulls equal stress.”

Fritz said one of the first things to do with an overabundant list of responsibilities and tasks is to prioritize them in order to determine what can be cut out.

“Taking time to relax and have fun — oftentimes that’s the first thing that goes.”

- Sharon Fritz University of Idaho

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Daily News/Geoff Crimmins

Workplace stress can be worse than secondhand smoke, a recent study says.

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Some things must always take priority — such as self care, which is often cut out when responsibilities seem overwhelming.

“Taking time to relax and have fun — oftentimes that’s the first thing that goes,” she said.

Physical activity is also important and should be scheduled into a routine, Fritz said. Being active can reduce stress and the risk of heart disease and stroke that sitting at a desk for hours can increase, according to the study.

Fritz said making a list of priorities isn’t enough if you don’t keep up with it.

Fritz said it’s beneficial to go back and examine prior lists, especially in the event of a life change or if stress is still prevalent.

“As different things happen in our lives that’s important to do,” she said.

As examples, Fritz listed having a baby or moving.

Fritz said by taking that inventory and keeping up with it workers can begin to converge the ideal life they want and the current reality and become happier and less stressed.

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Finding answers amid the prostate cancer confusion A look into cancer

By Kay Manning - Chicago Tribune

R

ichard Tayson has prostate cancer.

How he’s been living with it for nine years says a lot about the state of the disease today.

The author and professor of poetry at New School University in New York City

went to his primary-care physician at age 44 for a routine checkup, including a digital rectal exam. When the doctor felt something abnormal, Tayson had a biopsy and was told he needed immediate surgery to remove his prostate.

“You hear the word cancer — I panicked,” he said, but he refused the operation. Instead, he embarked on a regimen of regular testing, physical exercise, a careful diet, meditation and constant research into the cancer with

“

which one out of seven American men will be diagnosed.

He had a PSA test, the common diagnostic tool for prostate cancer, but it is imperfect and controversial. Some experts believe that the test’s risks of harm, either from accurate results unleashing unnecessary treatment or from frequent inaccurate results, outweigh the benefits. Tayson’s level of the prostate-specific antigen protein (continued on page 21)

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One evening, as we happened to mention it to our friends, they told us about newspaper delivery and how it helped them get through a tough spot a few years ago.

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Fall 2015

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The allure of flavored tobacco First-time tobacco users lured by flavorings, report says

By Melissa Healy - Los Angeles Times

A

majority of adolescents who are puffing, vaping or chewing a tobacco product for the first time prefer one with flavor, suggesting that fruity, tangy, spicy or minty flavorings add a powerful allure to the uninitiated.

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Thinkstock

A worker sorts dried tobacco leaves.

factors pave the way for an estimated 3,200 American kids each day to try tobacco for the first time. A lifetime tobacco habit is overwhelmingly started in the teen and young adult years, and federal regulators have been keen to blunt smoking’s appeal to first-time users.

Since 2009, the FDA has had sweeping powers to regulate tobacco products in the interest of the public’s health. New evidence that flavorings play a key role in easing a would-be tobacco user’s introduction to the product is sure to spark renewed debate over outlawing flavorings.

“Consistent with national schoolbased estimates, this study confirms widespread appeal of flavored products among youth tobacco users,” the authors wrote.

“In addition to continued proven tobacco control and prevention strategies, efforts to decrease use of flavored tobacco products among youth should be considered.”

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In a nationwide survey of U.S. children aged 12 to 17, the Food and Drug Administration’s Center for Tobacco Products has found that among those trying a hookah, electronic cigarette, cigar or regular cigarette for the first time, the numbers who chose to try their tobacco product with an added flavoring were 89 percent, 81 percent, 65 percent and 50 percent, respectively.

In the United States, the marketing of flavored cigarettes — with the exception of menthol — is prohibited. But a wide range of flavorings is used in tobacco that is vaped, smoked in hookahs, chewed or dissolved in the mouth.

When adolescents were asked about their use of a tobacco product over the past 30 days, large majorities underscored that flavorings continued to play a role in their enjoyment of tobacco products. Asked about their tobacco use in the preceding month, 89 percent among hookah users said they had used flavored tobacco, 85 percent of e-cigarette users did so, 72 percent among users of any cigar type, and 60 percent among cigarette smokers.

The study offers new insights into what

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Fall 2015

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Across

Mental Fitness Puzzle 1 (Medium, difficulty rating 0.59)

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HOW TO PLAY: Sudoku puzzles are formatted as a 9x9 grid, broken down into nine 3x3 boxes. To solve a sudoku, the numbers 1 through 9 must fill each row, column and box.

Each number can appear only once in each row, column and box. You can figure out the order in which the numbers will appear by using the numeric clues already provided in the boxes. The more numbers you name, the easier it gets to solve the puzzle!

Puzzle Answers on p.21

67. Brewer’s need 68. Taste, e.g.

12. Theme of this 42. Sink puzzle 43. Caribbean, e.g.

13. Bulrush, e.g.

45. Work boot Down 18. “___ any drop to feature 1. Boston or Chidrink”: Coleridge 47. Cheeky and bold cago, e.g.

24. “___ to Billie Joe” 48. ___ Bowl 2. Palm berry 25. Beginning of a 49. “Paradise Lost” 3. Decomposes conclusion character 4. Cantab, for one 26. Bone-dry 51. Marienbad, for 5. Belt 27. Allocate, with one 6. Big mouth “out” 52. Hammer’s 7. Brooks Robinson, 28. Elliptical partner e.g.

29. Not liquid or gas 54. Asian nurse 8. Common expres- 31. Ask 56. Euros replaced sion across instru33. British sailor them ments (slang) 57. Clickable image 9. Coaster 34. Conceited 58. Be-boppers 10. A common rabbit 36. Coastal raptor 59. “... or ___!”

11. Dislike, and then 37. “Roots,” e.g.

62. “48___” some 38. Cookbook abbr.

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1. Stickers 6. Soccer ___ 10. Beanies 14. ___ squash 15. Husk 16. “O” in old radio lingo 17. Across the nation 19. Fall follower 20. Distribution of Linux 21. Eccentric 22. Chinese dynasty 23. Fairy tale character 25. Crush 26. Andy’s radio partner 30. To make fuller or more complete 32. To orbit a point 35. Dispute 39. Bologna home 40. Sacred beetle of ancient Egypt 41. Set the boundaries of 43. Sights 44. Indicate 46. Ballet move 47. Flip, in a way 50. Certain tribute 53. ___ du jour 54. “Tarzan” extra 55. Officers 60. Bit 61. Relating to machinery 63. “___ does it!”

64. Jewish month 65. Grottos 66. All there

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208-486-7005 Fall 2015

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(continued from page 18) was 0.76, way below the 4 to 5 that is considered a warning because cancerous cells make more PSA, or prostatespecific antigen, than benign cells.

“The biopsy was very invasive. I should have just tracked my PSA over time,” he said.

Knowing that aggressive treatment could mean urinary incontinence or erectile dysfunction, he found new doctors when those advocating surgery told him, “You can’t make love if you’re dead.”

“It’s a terrible decision to make; you feel doomed no matter what you do,” Tayson said. “I’m walking around with cancer cells, but I’m handling it. If I make the wrong decision, I’m willing to live - or die - with it because I’m taking control of my situation.”

That’s just what the American Urological Association and the American Cancer Society, among other groups, want to see: informed men who get tested for prostate cancer and then carefully consider their options if signs point to disease. Both groups concede that men were overdiagnosed and overtreated when PSA screening was newer. That overtreatment gave rise to a kind of no-testing backlash and cynicism over whether the real motive was making money. Nevertheless, there is a danger.

Following lung cancer, prostate cancer “is the second leading cause of cancer death in men,” said Jeffrey Karnes, a urologist with the Mayo Clinic in Rochester, Minn., with 27,540 deaths estimated for 2015. “There is overtreatment, and we’re mindful of that. But I can’t say men should bury their heads in the sand and not get screened.”

Dr. Durado Brooks, the American Cancer Society’s director of prostate and colorectal cancers, said that although the case for screening is not as clear cut for prostate cancer as for breast cancer, there is a “higher likelihood” of decreased mortality in men diagnosed in the initial stages of the disease. Catching it early and better treatments are why, he said.

“Men should learn everything they can about the risks and harms and make a (continued on page 23)

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Fall 2015

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(continued from page 21) areas of the prostate and, more recently, These developments are encouraging decision based on their values and a look for other compounds in the body to Sherry Galloway, of Santa Fe, N.M., preferences,” Brooks said. that dogs are trained to sniff out as being whose husband had his prostate removed Muddying the waters on the screening associated with cancer, Brooks said. at age 50 and whose son died of prostate issue was a 2012 recommendation Active surveillance is an alternative cancer at 36. She is a board member of by the U.S. Preventive Services Task to surgery or radiation after cancer is the nonprofit Zero - The End to Prostate Force, which examines evidence on diagnosed. Another option, “watchful Cancer, which raises money for research the effectiveness waiting,” applies to and provides information. of clinical men whose PSA levels Her husband, she said, had a slightly “It’s a terrible decision to preventive may be elevated even elevated PSA when he was 48, but it rose make; you feel doomed no measures. It said though no cancer has to eight in two years. A prostatectomy men should not be been found. was chosen because “we wanted him matter what you do.” tested, regardless “It’s still somewhat an alive.”

- Richard Tayson, cancer patient of age, because the art and not a science,” Her son’s young age contributed harms outweigh Karnes said of advising to doctors initially not considering the benefits. In an emailed statement, patients what course to follow. prostate cancer when he was suffering task force Chairman Dr. Albert Siu said Karnes does not foresee a new test from intense hip and bone pain. A PSA the recommendation may be updated in replacing PSA any time soon. But new was ordered only after no cause for the five to seven years after a review of new treatments are an active area of research; symptoms was found. The PSA was 441. studies.

Brooks points to imaging and robotics Galloway, a registered nurse, advocates Brooks said he believes that that help surgeons better pinpoint a PSA test at age 21 and then at five-year recommendation was the pendulum cancerous areas and avoid tissues and intervals. “Not to screen before age 50 is swinging too far in the opposite direction nerves that can lead to bowel, urinary murderous,” she said. after PSA screening initially led to and sexual problems. Imaging also is Much has been accomplished in the overtreatment. aiding radiologists in targeting tumors, eight years since her son died, she said, “We started to use the results and the latest therapy, mostly with other with much more to do. aggressively without thinking of the cancers, involves proton beams designed “I fight because one of the last things negative consequences,” he said. “There to activate only when reaching diseased he asked was for me to help find a cure are many instances of men who would cells, he said. for prostate cancer,” Galloway said. have been better off if they were never diagnosed because their cancer is slowgrowing. They’d die and not know they had it.

“But I think, personally, that urologists thought they were doing the best for e believe your search for the right in-home care agency their patients. Death from prostate should focus on an agency that not only offers great care, cancer can be an ugly, painful thing, and but also promotes life enrichment. The staff of Compassionate they didn’t want to see their men suffer.

Care takes pride in their care delivery system.

The idea that money was behind it is just not true,” Brooks said. j Personal Hygiene j Transportation It doesn’t help that the PSA test, j Bathing & Dressing j Essential Shopping while simple and inexpensive, often j Medications Assistance j Daily Exercise Programs is inaccurate, showing elevated levels j Laundry j Supervision that might indicate cancer but also can j Companionship j Toileting Assistance be due to medicines or inflammation. j Meal Preparation j Homemaker Services The opposite also is possible: that no We Accept elevation is evident when cancer is j Idaho Medicaid j Workman’s Compensation present and particularly virulent. Fastj V.A. Benefi ts j Area Agency on Aging growing cancer cells may not produce as j Long Term Care Insurance j Private Pay much PSA. What’s recommended once PSA levels are known is evolving. Rather than rush In-Home Health Care — Up to 24 Hours a day... to biopsy, as Tayson did, or even surgery, 7 Days a week... We are there when you need us most. more physicians suggest tracking PSA th over time. “Active surveillance” means repeated tests of blood and urine for other toll free: 1-866-919-CARE (2273) cancer markers, MRIs for suspicious email: compcare@suddenlink.net

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Fall 2015

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|  Balance

Contents Balance – volume 7, issue 3 – Fall 2015

5

COVER STORY

THE SCIENCE BEHIND MEDICAL MARIJUANA Facts vs. myths

WELLNESS

13

SLEEP IS THE BEST MEDICINE

Getting enough rest prevents long-term health problems

12

HEALTH

TREATING YOUR LOCKS WITH LOVE

Tips to keeping your hair healthy and strong

16

MENTAL HEALTH

WORKPLACE STRESS CAN BE DEADLY How to handle long work hours

ALSO | MARATHON FOOD 7 | FACE PEEL 8 | EXERCISE 9 | CHILDREN’S VISION 11 ADVERTISER INDEX

Allen, Dr. Richard ....................................9 Alternative Nursing Services .................16 Altura College .............................................12 Community Health Association Spokane...14 Compassionate Care, Inc. ......................23 Electrolysis - Permanent Hair Removal..20 Elmview Chiropractic ............................17

Greenfield Company ...............................5 Huckleberrys at Rosauers .......................7 Leavitt DMD, Erin ..................................19 Maplewood Dental ...............................13 Pathologists’ Regional Laboratory ........10 Peak Performance Physical Therapy ........8 St. Joseph Regional Medical Center .......24

Stryker Orthopedics ..............................21 Tri-State Memorial Hospital ....................2 Valley Medical Center..............................3 Wilkinson, David, DDS ............................6

Balance is published quarterly by the Lewiston Tribune and Moscow-Pullman Daily News and printed at the Tribune Publishing Co. Inc.’s printing facility at 505 Capital St. in Lewiston. To advertise in Balance, contact the Lewiston Tribune advertising department at (208) 848.2216 or the MoscowPullman Daily News advertising department at (208) 882.5561 or Advertising Director Angela Kay at akay@lmtribune.com. Editorial suggestions and ideas can be sent to Tribune City Editor Craig Clohessy at cclohessy@lmtribune.com or Daily News City Editor Devin Rokyta at drokyta@dnews.com.

Fall 2015

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The science behind medical marijuana Research remains limited, but there are known facts dispelling some myths

failed other treatments, we can’t authorize,” Black said.

“But we are free to discuss it with our patients.”

FACT: Medical usage of marijuana is not approved by the U.S. Food and Drug epending on who you ask, marijuana Administration. can be either a miracle drug or a To get approval by the Food one-way ticket to corruption of the mind and and Drug Administration, body. a drug must go through a Medical professionals and pot retailers see number of clinical trials. Not the drug somewhere in the middle. enough clinical trials have The medical version of the drug — and the been conducted to show the benefits of recreational variety used for medical purposes the use of medical marijuana, which the — are reportedly in high demand at regional recreational retailers, like Canna4Life in Clarkston. But little scientific research has been done to study the effects of marijuana on medical conditions, making it important for patients to discuss their treatment options with a physician.

Kelly Jackson, owner of Canna4Life in Clarkston, and some local physicians are working to educate their patrons about marijuana and its uses.

By CHELSEA EMBREE

D

MYTH: Patients can get a prescription for medical marijuana.

No doctor can prescribe marijuana for medical reasons, said Clarkston physician Elizabeth Black.

Instead, patients must fill out an application to be authorized to use the drug and submit that application to the state’s department of health. The patient’s primary care physician must sign off on the application.

The patient also must meet at least one of 13 qualifying conditions.

“Unless they meet one of the indications and unless it’s severe, disabling, and they have

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Tribune/Barry Kough

(left) Kelly Jackson (right) Dr. Elizabeth Black

National Institute on Drug Abuse defines as the whole, unprocessed marijuana plant or its extracts.

› Epilepsy or other seizure disorders › Crohn’s disease › Multiple sclerosis MYTH: The only way to use marijuana is to › Spasticity disorder smoke it. › Hepatitis C A range of marijuana products are available, › Intractable pain according to Jackson and Rob Sinner, the › Chronic renal failure Canna4Life employee in charge of choosing › Post-traumatic stress and ordering products. disorder The shop sells tincture drops, topical creams, › Traumatic brain injury “edibles” like cookies or chocolate and vapor › Other diseases resulting cartridges, along with pre-rolled joints and in nausea, vomiting, wasting, Tribune/Kyle Mills marijuana buds. All may be used to treat appetite loss, cramping, (left) For customers at Canna4Life there are a variety of medical marijuana different conditions, Jackson said. seizures, muscle spasms or products available. spasticity.

FACT: Marijuana may help treat some Black and Jackson have heard others attest “That puts physicians in an awkward place symptoms of certain medical conditions. to further benefits. Black said she had heard of saying there’s something that may have According to the state’s application for reports that marijuana helped relieve diabetes, some benefits for some people, but we can’t medical marijuana application, the drug may social anxiety and attention-deficit disorder. really tell you what they are or what the risk be used for: Jackson’s asthma was reportedly improved by would potentially be,” she said. “(I) think the › Cancer using marijuana, and he noted it also helps risk is probably pretty low and there may be › HIV those dealing with insomnia. potential benefits.” › Glaucoma But more research is still needed, Black said.

MYTH: Using marijuana comes with a psychoactive, “stoned” effect.

Jackson and Sinner note there are different strains of marijuana and different products that don’t necessarily come with a “high.”

Part of it depends on the cannabinoids — the chemicals in marijuana. The main mind-altering cannabinoid, THC, is only activated with heat, Jackson said, so ingesting it without smoking it won’t produce a psychoactive effect.

Cannabidiol, known as CBD, is gaining popularity, Sinner said. The cannabinoid is not mind-altering, and may be used to treat pain and inflammation, according to the National Institute on Drug Abuse.

With Invisalign, there’s no reason to step back from your THC may treat nausea and lack of appetite, professional or social life according to the institute. and every reason to lean in.

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FACT: There are potential side effects that come with using marijuana.

Black said using marijuana can impair focus and concentration, noting it’s still illegal to drive under its influence. She’s also heard reports that users experienced dizziness.

The main side effect, Sinner reported, was drowsiness.

Practice specific marketing is sponsored by the provider and not by Align Technology, Inc. ©2013 Align Technology, Inc. All rights reserved. Invisalign is a registered trademark of Align Technology, Inc. PD13-005 REV 1

Fall 2015

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Eating to recover

By William L. Spence

W

hen he’s not running for office, Colfax Mayor Todd Vanek can often be found just out running, preparing for another marathon or longdistance race.

Vanek, who completed the Boston Marathon in 2012, said there’s one thing he particularly craves after a run.

“Meat,” he said. “I always want meat.”

Michael Collins, the head cross country and track coach at Lewis-Clark State College, said red meat is a good food choice after sustained exercise, both because of its protein content and because it’s a Todd Vanek good source of iron.

“Iron is critical to performance because it affects the ability to deliver oxygen,” said Collins, who, like Vanek, mixes public service with his other running activities by serving on the Lewiston City Council. He also has a doctorate in sports science from the University of Idaho.

When it comes to eating and drinking after a race or long exercise session, Collins said he often tells athletes the focus should be on preparing for the next run. Certain “recovery foods” help do that by replenishing energy stores and repairing muscle damage.

The human body has two main sources of fuel: fats and carbohydrates. Protein can be a fuel source as well, Collins said,

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“but it’s one we really don’t want to go to, because it takes away muscle.”

For many people, body fat tends to be a “large gas tank,” he said. However, fat is a slow-burning fuel that’s best for lowintensity exercise. Carbohydrates are a high-intensity fuel, but they tend to run out quickly.

“If you’re working at a high intensity, you run out of carbs and have to slow down,” Collins said. “Then the only fuel you have left is fat. That’s what we call ‘bonking.’ ” Replenishing carbohydrates after a race helps athletes prepare for the next practice, but they also need proteins, both to help with the absorption of nutrients and to keep muscle breakdown to a minimum.

“Runners require as much, if not more, protein as traditional strength and power athletes,” Collins said.

Another key to recovery is refueling quickly.

“We used to talk about one or two hours after a race being the best time to get food back in,” he said. “But in the last two or three years, research has shown that window is much smaller. Eating within 30 minutes is where you get the best advantage.”

Lindsay Brown, the sports nutrition coordinator for the Washington State University Athletics Department, said smoothies can be a good recovery drink, combining

carbs from fruit with protein from milk and/or whey or nuts.

“You need a good carb-protein combo,” she said. “Yogurt with some fruit on top is good. We make our own granola bars and ‘energy bites’ — a mix Michael Collins of peanut butter and nuts; they’re good after a run. Tart cherry juice is a good anti-inflammatory.”

Collins also cited yogurt as a good choice — particularly Greek yogurt, which has about twice the protein as regular yogurt — as well as breakfast cereal and fruit. One of the simplest options, though, is chocolate milk.

“It has a great combination of carbs and proteins, as well as nutrients,” he said. “It’s easy, and it helps with hydration.”

It may not be quite as satisfying as a juicy steak, but it gets an athlete ready for the next workout.

Tribune

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Protein and carbohydrates are important refueling sources after long-distance runs

Peeling back the years Face peels provide more youthful look that lasts

By KERRI SANDAINE

A

Lewiston plastic surgeon says one of the best ways to improve your looks doesn’t require a scalpel.

Dr. Steven Ozeran said many of his patients have had success with Obagi face peels. The result is a more youthful appearance that reportedly lasts two to three years.

“It’s safe, easy and predictable,” Ozeran said.

“It really is a nice touch.”

Ozeran has been working in the LewistonClarkston Valley for two decades. He is the only board-certified plastic surgeon practicing on a full-time basis between Boise and Spokane.

Deep peels are a good way to rejuvenate the skin, Ozeran said, because they improve overall skin quality, reduce acne scarring and fine lines, and remove sun spots and mild and severe pigmentations. Over the years, he’s been impressed with the Obagi peel, which can only be administered by health care professionals.

Patients have to schedule about a week of downtime during the deep peeling process.

The cost is $750, plus $425 for a six-week supply of Obagi Nu-derm System. Insur-

berksplasticsurgery.com

A face peel can be a good way to eliminate extra layers of facial imperfections. ance doesn’t cover the elective procedure.

Chemical peels speed up the body’s regeneration of skin, allowing new skin to come to the surface. According to statistics released by the American Society of Plastic Surgeons, the option now ranks third on the list of most-requested cosmetic procedures in this country. Botox injections are the most popular, followed by fillers. But peels are gaining ground, up 7 percent in the last year.

In general, more Americans than ever before are seeking

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cosmetic treatments, thanks to new products, advances in technology and word of mouth support.

Last year more than 15 million cosmetic surgery procedures, including both minimally invasive and surgical, were performed in the United States. In addition, 5.7 million reconstructive surgery procedures were conducted, according to the American Society of Plastic Surgeons.

Ozeran said he and his staff are happy to answer any questions about chemical peels or other options. They can be reached at (208) 746-4479.

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Fall 2015

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The fitness conundrum

Tribune

There are many choices to be made when finding the right gym.

10 things to consider when working through the maze of gym offerings

by certain types of activity. That heart murmur that was just an after thought when walking was the staple of your fitness routine could be a hazard if you switch those miles to running.

2. Visit the human resources department at your employer. Schweitzer Engineering ou’re probably in good company if Laboratories and Regence are two major you get dizzy just thinking about companies in the region that provide the ways you can pay to work out. gyms for their employees. Find out about Gyms are proliferating in north central costs, offerings and the rules about family Idaho and southeastern Washington as members using the facilities. Other fitness experts develop new ways to lift employers have discounts at certain gyms. more weight, tone your belly and run faster. Don’t be afraid to ask a gym about a Here are 10 factors to help you sort company discount too. through the crowd if you’re ready to get off the couch: 3. Talk to your friends. Your friends have a great sense of what your fitness level is 1. Get advice from your health care and can help match you with a gym that provider. You should know if you have any offers something you will stick with. They’ll physical limitations that would affect how also provide frank feedback you might get you work out before you spend a dime on from gym staff. a gym. You may be perfectly healthy, but have an old injury that could be aggravated 4. Know the basic categories of gyms.

By ELAINE WILLIAMS

Y

Board Certified Diplomate, American Board of Podiatric Surgery

Dr. Richard Allen • • • • • •

Foot/Ankle Surgery Diabetic Care Foot Pain Orthotics Sports Injury Foot Diseases

On Site Surgery Center 1630 23rd Ave, Ste. 1001 Lewiston

(208) 743-3688

www.footdocallen.com 461403J5-15

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