Health Beat 2019
Your comprehensive health and nutrition directory of the area’s local businesses. An Advertising Supplement of the Lewiston Tribune and Moscow-Pullman Daily News M O N D A Y, J U N E 2 4 , 2 0 1 9
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Table of Contents Assisted Living
Evergreen Estates
4
Wedgewood Terrace Senior Living Community
4
Audiology & Tinnitus
Simon Audiology & Tinnitus, Dr. Anne Simon
6
Blood Center
Vitalant
7
Cosmetic Surgery
Ozeran Plastic & Reconstructive Surgery, Dr. Steven E. Ozeran
8
Dentistry
Dentistry by Design, Dr. Jonathan Nash
9
Leavitt Family Dentistry, Dr. Erin Leavitt & Dr. Nathan Leavitt
8
Maplewood Dental, Dr. Bill Perez
8
Ear, Nose & Throat
Valley Facial Plastics, ENT
10
Foot Care
Orchards Shoe Shop
11
Health Clinic
Snake River Community Clinic
13
Health Foods
Rosauers Huckleberry’s Natural Market
13
Hospital/Medical Center
Gritman Medical Center
23
St. Joseph Regional Medical Center
24
Tri-State Memorial Hospital & Medical Campus
2
Oncology
Cancer Care Center Northwest
14
Optometry
Bryden Family Vision, Dr. Jason Ritter
15
Klemp Optometry, Dr. Daniel Klemp
15
Pathology
Pathologists’ Regional Laboratory
16
Pharmacy
Rosauers Pharmacy
16
Physical Therapy
Dynamic Physical Therapy
17
Podiatry
Dr. Cory Brown
18
Rehabilitation
Lewiston Transitional Care of Cascadia
19
Life Care Center of Lewiston
20
Royal Plaza Retirement Community
21
Retirement Living M O N D A Y, J U N E 2 4 , 2 0 1 9
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Relaxation techniques to embrace as summer begins Metro Creative
Summer is a time of year that’s synonymous with relaxation. The warm air and glowing sun of summer helps people to relax and take some time away from work to smell the roses. Or so it may seem. Unused vacation time may be having a more adverse effect on workers than they know. The American Institute of Stress notes that various studies have shown that job stress is a major and primary source of stress for American workers. When workers don’t use their allotted vacation time, they never get a break from that stress, allowing its effects to accumulate and put their long-term health in jeopardy. The arrival of summer presents a perfect opportunity for professionals to take some time off from work and focus on reacquainting themselves with relaxation. The following are various practices that can help people relax, courtesy of the
Assisted Living
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NorthShore University Health system. Breathing: Healthy breathing techniques can help the body take in more oxygen, which can relieve anxiety, slow the heart rate and stabilize blood pressure. Deep breathing exercises can teach people how to control their breathing. Meditation: Various forms of meditation can be employed to help people alleviate stress. Meditating for as little as five to 10 minutes can be effective. The Synchronicity Foundation for Modern Spirituality notes that meditating for as long as you feel comfortable, whether it’s 10 minutes or an hour, can be effective, and that it’s even possible to meditate too much. Yoga: Many people find yoga to be great exercise for the body and an excellent way to alleviate stress. Combining various poses with breathing exercises, yoga can relax the mind and promote flexibility in the body. That latter benefit can be especially useful for people whose muscles tighten as a result of stress. Visualization: Visualization involves participants imagining relaxing settings and focusing on their details. The goal of visualization is eliminate stressful thoughts and calm the body. Summer is a time of year that’s synonymous with relaxation. It also marks a great time for people dealing with stress to embrace various relaxation techniques that can help them reduce their stress and restore their energy levels.
Assisted Living
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Wedgewood Terrace
Assisted Living • Dementia Care Adult Day Care • Temporary Living/Respite Care
Call Us for Information or Tours. Senior Living Community 2114 Vineyard Ave. Lewiston, ID 83501 (208) 743-4545 • wedgewoodterrace.com
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Managing cholesterol starts with what you eat Metro Creative
High cholesterol, particularly high levels of “bad” cholesterol, is a risk for heart disease. The Mayo Clinic says that high cholesterol also can increase risk for heart attack. Understanding cholesterol and how to control it can help people live longer, healthier lives. Cholesterol is a waxy substance that comes from two main sources. It is produced naturally by the liver and is obtained by eating certain foods, primarily animal products like meat, dairy and eggs. When these foods are consumed, the liver makes more cholesterol than it normally would, says the American Heart Association. Harvard Medical School says that making certain food choices can help lower cholesterol levels. Some foods help prevent cholesterol from forming, while others lower lowdensity lipoprotein, also referred to as “LDL” or “bad” cholesterol. Some foods increase the amount of high-density lipoprotein, also known as “HDL” or “good” cholesterol. Still other foods block the body from absorbing cholesterol. Because food and cholesterol are so closely linked, dietary changes can have a profound impact on people diagnosed with high levels of bad cholesterol. The following are some changes such individuals can implement. • Increase soluble fiber. Soluble fiber is found in oatmeal and other whole grains, flax, apples, legumes, and beans. Because soluble fiber can’t be broken down, it goes through the body and bloodstream like a giant mop, collecting bile generated to digest fats. The fiber and the fat-soaked bile are then excreted in the stool. According to Healthline, bile is made from cholesterol, and when the liver needs to make more of it to digest fat, it does so by pulling cholesterol out of the bloodstream, naturally reducing cholesterol levels as a result. • Eliminate trans fats. Trans fats, or those foods listed on labels primarily as hydrogenated oils, can raise overall cholesterol levels. The Food and Drug Administration has banned the use of partially hydrogenated vegetable oils by Jan. 1, 2021. • Eat more fatty fish. Harvard Medical School says that eating fish two or three times a week can lower LDL by replacing meat and by delivering LDL-lowering omegaM O N D A Y, J U N E 2 4 , 2 0 1 9
3 fats to the body. Omega-3s reduce triglycerides in the bloodstream and also protect the heart by helping to prevent the onset of abnormal heart rhythms. • Use vegetable oils. Liquid vegetable oils, like canola or soybean, can be used in place of solid fats like butter or lard when cooking. • Choose low-fat dairy. Substitute the low- or no-fat varieties of milk and cheeses instead of high-fat versions. Dietary changes can make a big difference when it comes to reducing cholesterol.
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The SECRET to putting happiness back in your marriage: Hearing Loss a Factor Anne Simon, Au.D. • Sponsored by Simon Audiology
“It was heartbreaking to watch,” said Viv Mackay about her parents Ben and Karin. “I remember my parents sharing inside jokes and finishing each other’s sentences. Watching them was like watching a couple in courtship . . . for 25 years. They were inseparable. I knew exactly what I wanted in my marriage by watching them.” Mackay continues, “I began to notice changes in their interaction. At first, they would watch TV alone. Which was odd. They always did everything together. Then their conversations became short, loudly-spoken phrases. The depth of their interactions had ceased. And the emotional distance between them was growing.” Mackay was watching the effects of her mother’s hearing loss on her parents’ marriage.
Audiology & Tinnitus
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Harmony in a marriage is built on turning toward rather than away from one another. Practice and mastery of interaction will lead you to the upper right corner and marriage harmony. Hearing loss can pull the arrows away from the right corner. Addressing hearing loss improves communication, reduces the effort to listen, brings loved ones closer together.
Ben and Karin were masters at connecting with each other. They enjoyed doing things together. At the end of a day apart, reuniting was treasured time. They always looked to each other for support on bad days. Ben and Karin started out consciously finding ways to connect. A loving marriage blossomed. As the years went by, Ben and Karin’s connection skills grew. What started out as practice, became habit, then mastery. Karin’s hearing loss made communication a more effortful exercise. She didn’t hear Ben as well, and wasn’t aware of the subtle cues he employed to communicate. When she spoke, it was often too loud for Ben’s comfort. Ben was being pulled away from connection with Karin. Listening to her was uncomfortable. He no longer had the same level of acknowledgement. Karin was being pulled away because of the exertion necessary to communicate. “As someone who has worked with hearing loss for over 20 years, I have witnessed the devastating effect hearing loss has on husbands and wives,” said audiologist, Anne Simon, AuD, owner of Simon Audiology & Tinnitus, in Lewiston. “Hearing loss makes communication more difficult.” When Karin addressed her hearing loss, it was a renewal for their marriage. “Caring for your hearing can transform lives. One of the great blessings of my work is to watch loving couples reunite,” said, Dr. Simon. Hearing is the sense most vital for relationships. If you or a loved one find conversation difficult, an audiologic evaluation is the best, next step. You have five senses that you experience life through. Why not experience life to the fullest?
Call Simon Audiology & Tinnitus today to schedule your consultation! 208-746-7022. M O N D A Y, J U N E 2 4 , 2 0 1 9
What is forest bathing? Metro Creative
The mood-boosting feeling of rejuvenation many people experience while spending time in nature is not in their heads. In fact, researchers in parts of Asia have long since studied and documented the benefits of spending time in nature. Developed in Japan in the 1980s, the practice of Shinrinyoku, often referred to as “forest bathing” has become a part of Japanese medicine. According to Shinrin-yoku.org, the premise behind forest bathing is that spending time in nature via a relaxing walk can prove calming, rejuvenating and restorative. The benefits of spending time in nature have long been suspected, but only recently has scientific research begun to indicate just how beneficial such time can be. In 2018, researchers from the University of East Anglia released a report indicating some eye-opening benefits of living close to nature and spending time outside. In the report, researchers linked exposure to greenspace with
a lower risk of type 2 diabetes, cardiovascular disease, premature death, preterm birth, stress, and high blood pressure. In addition to those benefits, Shinrin-yoku.org notes that research indicates forest bathing can improve mood; increase one’s ability to focus, even among children diagnosed with ADHD; accelerate recovery from injury or illness; and improve sleep. The approach to forest bathing promoted by Shinrinyoku.org combines leisurely walks on paths under a forest canopy with guided activities. Such activities are designed to open the senses, help people hone their intuition and experience the forest as they never had before. Mindfulness meditation practices also may be included in a forest bathing session. Those interested in learning more about the benefits of forest bathing can contact their physicians to discuss the role nature can play in improving their overall health. More information is available at www.shinrin-yoku.org.
Blood Center
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How to exercise dogs in extreme weather Metro Creative
Exercise is important for every member of a family, including the family dog. According to SPCA Florida, regular exercise is just as important for dogs as it is for their owners. Many dog owners find ways to incorporate their dogs into their own exercise routines in order to ensure their four-legged friends get enough physical activity each day. For example, dogs might come along on jogs around the neighborhood or join their owners on walks in the park. But what about those times when the weather is extreme? Snowstorms and heat waves might compromise dog owners’ efforts to get their pooches daily exercise. But there are many ways that dog owners can work around extreme weather to ensure Fido gets enough
Cosmetic Surgery
physical activity to stay healthy. • Alter the time of your dog’s daily exercise routine. In conditions that are extremely hot, dog owners can change their routines so dogs get out and get some exercise during the times of day when the weather is temperate. Early morning and evening or even nighttime exercise sessions afford chances time to run around outdoors without doing so under the blazing summer sun. If walking dogs after sundown, dress them in reflective materials so they’re visible to oncoming motorists. • Reduce the length of time spent outdoors. Cutting back on the time dogs spend outdoors in extreme weather is another way to protect them from the elements. Shorter, more frequent trips can ensure
Dentistry
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dogs get enough daily exercise while limiting their exposure to extreme weather. If dogs are accustomed to 30 minutes of running around in the backyard in the afternoon, break that down to three 10-minute sessions instead, spacing out each sessions so dogs have time to recuperate. • Exercise indoors if necessary. Avoid exercising dogs outdoors in especially extreme conditions. Rather than
exposing dogs to extreme weather, make a game out of running up and down staircases or play fetch in a hallway to help dogs burn off their energy and get some exercise. Extreme weather can be harmful to dogs. But there’s still ways to exercise pooches in periods of inclement weather.
Dentistry
Leavitt Family Dentistry Dr. Bill ill Perez
Nathan Leavitt DDS
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Do a digital detox Metro Creative
Advances in technology make it possible for people to essentially be on call 24 hours a day, seven days a week. Free Wi-Fi is available at restaurants, rest stops and hotels and beckoning people to stay connected. In fact, according to information from Hotels.com, free hotel Wi-Fi has become the most sought after amenity at resorts and places to stay. But is there a price to pay by remaining so available to work and other outside influences while traveling for recreation? Studies have shown that unplugging while on vacation, or at other times , can boost meaningful conversations and more. The study, “Can you connect with me now? How the presence of mobile communication technology influences face-to-face conversation quality,” indicates devices can negatively impact closeness, connection and conversation quality,
essentially interfering with human relationships. Phones and other digital devices also force people to multitask. Evidence suggests that multitasking isn’t all it’s cracked up to be, leading to preventable errors and actually delaying the completion of tasks. A 2010 study from researchers in France found that the human brain can handle two complicated tasks relatively easily because it has two lobes that can divide responsibility equally between the two. Add a third task, however, and it can overwhelm the frontal cortex and increase mistakes. Trying to multitask on vacation can lead to stressful feelings and not being fully immersed in the experience. Such a break can promote mindfulness, encourage people to try new things and lead to more meaningful conversations with travel companions.
Ear, Nose, and Throat
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The Benefits of Powerstep Sandals Mindy Moreland, Marketing Communications Specialist Sponsored by: Orchard Shoe Shop
With summer in full swing, sandals are often the footwear of choice for many people. There are plenty of benefits to sandals that regular shoes don’t provide. For example,sandals let your feet breathe. They’re also super easy to slip on and off, so conveniences key. However, most sandals lack proper foot support and don’t distribute weight evenly as one walks. This lack of support can lead to uncomfortable foot conditions, or intensify pain from plantar fasciitis or another foot ailment. This is where new ·Powerstep® Fusion Recovery Sandals can help. Similar to everyday shoes, Fusion Recovery Sandals have support built right in to help keep people on their feet all day whether they’re at a barbecue or walking around the beach. Built-in arch support helps reduce the discomfort and pain from plantar fasciitis,and our deeper heel cup provides that added stability needed in shoes. Sandals with arch support are also safer for the feet. Normal sandals or flip-flops have as much support as a piece of thin cardboard and can’t handle uneven surfaces. This can be dangerous when walking a trail or cruising across some rocks on the beach. Orthotic sandals can certainly still slip off like regular sandals, but the contoured,textured footbed and comfortable straps with soft lining will help keep the foot more secure when moving on uneven surfaces.
shoes realign the feet and preserve the arches, correcting current foot conditions. Powerstep Fusion Recovery Sandals provide all of these benefits, plus more. These insoles have built-in arch support, added stability from the deep heel cup, and a cushioned midsole that absorbs the shock and impact of heel strikes while walking.Whether someone is dealing with plantar fasciitis or another foot condition, these sandals can help relieve pain and potentially prevent the progression of a foot condition.
Foot Care
Another great benefit of having arch support is these sandals relieve foot pain and can actually correct foot conditions. If someone likes wearing sandals as long as possible throughout the year, sandals without arch support won’t cut it. In fact, regular sandals and flip flops can actually lead to foot problems and enhance current foot pain. Orthotic M O N D A Y, J U N E 2 4 , 2 0 1 9
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Prevent dehydration during the dog days of summer Metro Creative
A person’s desire to be outdoors can sometimes be at odds with the outdoors itself. The dead of winter tends to be a time of year when people know to stay indoors, but the dog days of summer can be dangerous as well. Heat-related diseases like dehydration can put lives at risk. According to Johns Hopkins Medicine, children and people over the age of 60 are particularly susceptible to dehydration. Understanding dehydration and how to prevent it is essential for anyone who plans to spend time outside during the summer. What is dehydration? The U.S. National Library of Medicine notes that a dehydrated body does not have enough fluid and electrolytes to work properly. On an average day, the human body needs about three quarts of water. But the USNLM notes that anyone planning to spend time outside in the hot sun needs significantly more water than that to avoid dehydration. What are the signs of dehydration? Johns Hopkins Medicine notes that people experience dehydration differently. However, there are some common symptoms that indicate someone is dehydrated. These symptoms include: • thirst • less frequent urination • dry skin • fatigue • light-headedness 1 2 | H E A LT H B E AT
• dizziness • confusion • dry mouth and mucous membranes • increased heart rate and breathing Children who are dehydrated may exhibit additional symptoms, including dry mouth and tongue; no tears and crying; no wet diapers for several hours; sunken abdomen, eyes or cheeks; listlessness; irritability; and skin that does not flatten when pinched and released. How to prevent dehydration Drinking plenty of fluids when working or playing in the sun is one way to prevent dehydration. Being sure to take in more fluid than you are losing is another way to prevent dehydration. Anyone, and especially people who sweat a lot, should keep a close eye on fluid loss when spending time outdoors in the summer. Sports drinks that help people maintain their electrolyte balance, such as Gatorade, can help prevent dehydration as well. Pedialyte is often recommended for sick infants or children who have experienced vomiting, as it can help restore electrolyte balance that was adversely affected when kids became sick. The solution can be equally effective at restoring electrolyte balance that was thrown off during heat exposure. Dehydration poses a significant health risk at any time of year, but people who spend time out in the summer heat may be especially vulnerable. Limiting time spent outdoors on hot days and keeping a close eye on your fluid intake and fluid levels can help prevent dehydration. M O N D A Y, J U N E 2 4 , 2 0 1 9
Misconceptions about Medicaid Sponsored by: Charlotte Ash, Clinic Director • Snake River Community Clinic
In his inaugural speech, Governor Little admitted that in the last 2 years, 125,000 more Idahoans uninsured. He mentioned that they were being “priced out of insurance� as one possible reason. If we add that figure to the 78,000 that Idahos Legislature admitted to as the number of uninsured, medically needy in Idaho in 2014, that means we have over 203,000 uninsured Idahoans. When Medicaid expands in 2020, only those with an income up to 138% of the federal poverty level will be insured. That will leave about 140,000 more with low-income uninsured. That is unless the federal government redefines “poverty� so that fewer needy Americans qualify for assistance. That would truly be tragic for millions of hard-working Americans. Contrary to popular belief, people on Medicaid are not “freeloaders�--in fact, most Medicaid recipients nation-wide work-over 14.8 million of them (marketwatch.com). Nearly 8 out of 10 Medicaid recipients live in families with at least one worker (Kaiser Family Foundation). When Medicaid expands in Idaho, those in the fast-food service industry will benefit the most. Mostly because they are the ones with the lowest income and no healthcare benefits. They are not asking for a handout; they are asking for a hand-up. It’s not charity they are seeking. It’s a chance to break the cycle of poverty by not being devastated by simple healthcare needs, let alone an emergent one that will most likely bankrupt them. There are income limits and asset limits for those applying for Medicaid. The formula to determine eligibility is called MAGI: modified adjusted gross income. A house (up to $560,000) and a vehicle are assets that are not considered in this formula. While there are some Medi Medicaid frauds, the wealthier are more likely to abuse the process by hiding assets (forbes.com). It’s not the ones who truly need help who are the ones most likely to defraud the system. Being in a part of Idaho with a decades-long history of being a healthcare provider shortage area, North Central Idaho will likely see a crisis develop in 2020. More people will be seeking healthcare, applying for Medicaid, and, perhaps, even receiving it. However,
where will they go for care? Private healthcare clinics cap the percent of Medicaid patients they will see due to the poor reimbursement. So, these people will be looking for a doctor, actually having healthcare coverage, and, yet, will still not be able to find care. And what about all of those thousands of people who simply will not qualify because they literally make $1 too much in income? As in 2014, when the Affordable Care Act started, thousands more people sought healthcare, yet found that the ACA coverage they qualified for was for “catastrophic� care only. This created a huge burden for free & charitable clinics statewide, as well as nearly overwhelming the FQHC’s in Idaho. These people are considered “under-insured�--meaning, they have a low-income and some kind of healthcare coverage. However, they are unable to use it. Where will they go? They will go to one of the twelve free & charitable clinics in the State of Idaho or to an FQHC if they are lucky to have one in their community.* The free & charitable clinics will once again bear the burden of the continuing gap in healthcare. They are nonprofit entities that live--or die--on grants and private donations. Your local free clinic, Snake River Community Clinic (SRCC), is one of these clinics. A free clinic for the uninsured--and under-insured--medically needy. It is starting its 20th year this fall. And it has evolved to meet the growing needs of the region, especially those of mental health, dental health, and chronic illness management.You can find more information about SRCC online at: www.srccfreeclinic.org. Idaho will expand Medicaid in 2020. It will be the dawn of a new age--and, yet, it will be the same old story: a simple redefining of the gap in healthcare. And with or without exemptions and limitations, it will only cover so many of the over 200,000 uninsured. More people will be seeking healthcare, hoping to find somewhere to go. And the burden on free & charitable clinics and FQHCs will once again grow. Everyone deserves to be healthy. But how can they be healthy if they cannot find care? *source: http://healthandwelfare.idaho.gov/Portals/0/Health/Rural%20Health/Free%20M edical%20Clinics%20in%20Idaho%208-31-17.pptx.pdf)
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The effects of UV rays on the eyes Metro Creative
The sun can be both friend and foe. A warm, sunny day can improve mood and increase levels of vitamin D in the body. Exposure to sunlight during the day also can help regulate the body’s natural sleep-wake cycle, known as the circadian rhythm. However, overexposure to the sun can be dangerous as well. Many people recognize that exposure to the sun can lead to sunburn and long-standing skin damage, but they may not realize that the eyes also are susceptible to damage caused by the sun. The eye health resource All About Vision warns that extended exposure to the sun’s UV rays has been linked to significant eye problems, including cataracts, macular degeneration, pinguecula, pterygia, and photokeratitis. UV rays come in three types: A, B and C. The atmosphere’s ozone layer blocks virtually all UVC rays, which are the most potent, but UVA and UVB can be dangerous when exposure to the sun is significant. Exposure to excessive amounts of UV radiation over a short period of time can cause photokeratitis, which is essentially a sunburn of the eye that can cause pain and redness. Prolonged exposure to UV rays without adequate protection may cause lasting damage, says the American Optometric Association. UV rays come from both the sun itself and tanning beds. Here’s a look at some of the common UV-induced eye conditions. • Cataracts: A clouding of the eye’s natural lens, or the part of the eye that focuses the light a person sees. • Macular degeneration: UV rays may lead to macular degeneration, which is a leading cause of vision loss for older people. The macula is the center portion of the retina, essential for vision. • Pterygium: This is a growth that begins on the white of the eye
and may involve the cornea. The growth can eventually impede vision, says the organization Prevent Blindness America. Sunglasses and other protective lenses are essential to keeping the eyes healthy. AOA says that for sunglasses to be effective, they should: • block out 99 to 100 percent of both UV-A and UV-B radiation; • screen out 75 to 90 percent of visible light; • have lenses that are perfectly matched in color and free of distortion and imperfection; and • have lenses that are gray for proper color recognition. In addition, people can wear wide-brimmed hats to protect their eyes from the sun and harmful UV rays. This will shield the eyes and the delicate skin of the face. Learn more about protecting the eyes at www.allaboutvision.com, www.aoa.org, or www.preventblindnessamerica.org.
Optometry
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5 ways travel improves mood and personal health Metro Creative
Vacations can be great ways to see the world, soak up some culture and get away from the hustle and bustle of everyday life. But traveling can have benefits that last longer than a one- or two-week vacation. Traveling can have a positive effect on personal health and well-being, as various studies point to how travel can boost one’s state of mind and overall mood. The following are five ways that traveling can positively affect travelers’ mood and health. 1. Increases happiness: People are happiest when they have a trip coming up, according to researchers at the University of Surrey in the United Kingdom. A 2014 study from researchers at Cornell University confirms the findings, noting people get more happiness from
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anticipating a travel experience than from an object they can acquire. 2. Enhances creativity: The brain is influenced by new environments and experiences, which is the hallmark of travel. Researchers at the Columbia Business School found that travel can encourage people to embrace different ways of living and influence their outlook on life. 3. Stress relief: Travel is a great way to get away from obligations at home and at work, allowing the mind to reset without having to make decisions beyond figuring out which activities to do during the day or which foods to grab along the way. 4. Fosters change: Remembering pleasurable experiences from vacations when one returns home can be a positive behavioral intervention. Dr. Tamara McClintock Greenberg, a San Francisco-based clinical psychologist, says you can incorporate those feelings into daily life by recreating food or experiences at home. 5. Encourages exercise: Vacations can be full of swimming, walking, sightseeing, or participating in other fitness pursuits. According to the World Heart Federation, moderate exercise lowers risk of heart attack by 30 to 50 percent, suggesting that traveling is good for the mind and the body. Traveling can improve one’s mental health and overall well-being. Making time to take vacations is an important component of staying healthy.
Pharmacy
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How physical therapy makes a difference in your total joint recovery Sponsored by: Johanna Strehle, PT • Dynamic Physical Therapy
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he recovery time is quite extensive following a total joint surgery, whether it is a total knee, total hip or total shoulder. It can take a minimum of three months to return to most activities following total knee or hip surgery and six months to a year to fully recover to maximum strength and be able to perform previous activities. Recovery is a little slower following total shoulder surgery. Some patients will be in a sling for six to eight weeks, so full recovery will likely take a year. Your recovery time will depend on your condition before surgery, any other medical conditions or problems and your expectations. Physical therapy will be an integral part of your recovery process. To optimize your recovery, a presurgery visit can be very beneficial. Your therapist will show you how to function at home including going up and down stairs, how to modify your home for post-surgery, how to walk with the appropriate assistive device, and the exercises that you will be doing. Those patients who perform the exercises before surgery generally do much better following surgery. A skilled therapist can help accelerate your rehabilitation and healing process. Following surgery, therapy in an outpatient setting shottuld resume and the goals will include restoring normal range of motion and strength with exercises based on your needs, gait training with an appropriate assistive device, working on balance, and functional activities that you would like to return to whether it be gardening, golfing, dancing or being able to walk while traveling.
Restrictions following surgery are individualized to each person and the joint replaced. Following total knee replacement, kneeling is possible for some and not for others. With total hip or knee replacements the ability to walk afterward is most often improved because pain is greatly reduced. Total joint replacement allow people to return to work and complete job duties that may have been limited previously, like reaching into a cupboard following a total shoulder replacement.
Physical Therapy
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Be Dynamic! Treatments Include: • Orthopedic and Sports Injuries • Back Pain During Pregnancy • After Surgery • Dizziness/Vertigo • Work Related Injuries • Hand Therapy • Pains and Strains
ACCEPTING NEW PATIENTS! 208-743-1795 We accept & bill most insurance companies.
1037 21st Street, Lewiston | M-F: 8 a.m. - 5 p.m. | dynamic-physical-therapy.com 557479f_19
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How to avoid heat stroke during hot summer days Metro Creative
Summer weather draws many people outside. Warm air and sunshine can be hard to resist, even when temperatures rise to potentially dangerous levels. While sunburn is a significant health problem that can increase a person’s risk for skin cancer, it poses a less immediate threat than heat stroke, a well-known yet often misunderstood condition. What is heat stroke? Johns Hopkins Medicine notes that heat stroke is a lifethreatening emergency and the most severe form of heat illness that results from long, extreme exposure to the sun. During this exposure, a person’s built-in cooling system may fail to produce enough sweat to lower body his or her body temperature, putting his or her life at risk as a result. Heat stroke develops rapidly and requires immediate medical treatment. If not treated immediately, heat stroke can prove fatal.
Podiatry
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Are some people more at risk for heat stroke than others? The elderly, infants, people whose occupations require them to work outdoors, and the mentally ill are among the people with an especially high risk of heat stroke. Obesity and poor circulation also increase a person’s risk of suffering heat stroke. Alcohol and certain types of medications also can make people more at risk for heat stroke. What are the symptoms of heat stroke? One person may experience heat stroke differently than another. In addition, because it develops so rapidly, heat stroke can be hard to identify before a person is in serious danger. But Johns Hopkins Medicine notes that some of the more common heat stroke symptoms include: • headache • dizziness • disorientation, agitation, or confusion • sluggishness or fatigue • seizure • hot, dry skin that is flushed but not sweaty • high body temperature • loss of consciousness • rapid heartbeat • hallucinations. Can heat stroke be prevented? The simplest way to prevent heat stroke is to avoid spending time outdoors in the sun on hot days. If you must go outdoors, do so when temperatures are mild and the sun is low, such as in the early morning or evening. In addition to being wise about when you spend time in the sun, you can do the following to prevent heat stroke. • Drink plenty of fluids, such as water and sports drinks that can help your body maintain its electrolyte balance, when spending time outdoors. In addition, avoid caffeinated beverages like coffee, soda and tea as well as alcohol. • Wear lightweight, tightly woven and loose-fitting clothing in light colors. • Always wear a hat and sunglasses when going outdoors, and use an umbrella on especially hot days. • Take frequent drinks during outdoor activities and mist yourself with a spray bottle to reduce the likelihood of becoming overheated. M O N D A Y, J U N E 2 4 , 2 0 1 9
Healthy ways to build muscle naturally Metro Creative
Reshaping one’s body takes time and commitments, though shortcuts can be tempting when trying to get fit. The desire to see instant results can lead some people to make potentially dangerous mistakes in the name of looking good. There are various ways to safely build natural muscle. Novices should always consult their physicians before beginning a fitness regimen. Patience must be part of the equation, as expecting overnight results but not seeing them may derail your fitness efforts or lead you down an unsafe path. The following are some safe ways to build muscle. • Boost training volume. According to Ava Fitzgerald, C.S.C.S., C.P.T., a sports performance coach with the Professional Athletic Performance Center in New York, one may need to increase the number of reps and sets, but at an intensity at between 50 and 75 percent of the person’s 1RM (the maximum weight he or she can lift for one rep). For good muscle volume, she recommends three to six sets of 10 to 20 reps. • Increase caloric intake. Find the balance between eating enough to gain muscle and gaining too much and body fat percentage creeping up. This can take some trial and error. Try to eat more calories on training days, focusing on plenty of lean protein, whole grain carbohydrates and vegetables. • Zero in on the eccentric phase of movement. Research published in the European Journal of Applied Physiology found that eccentric workouts are better at triggering hypertrophy, or the increased size of muscles. For example, when doing a squat, lowering into the squat would be the eccentric phase of the exercise. Increase weight resistance to make this eccentric phase even more effective. • Hit muscle groups more frequently. In the 2016 study, “Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy,” published in Sports Medicine, targeting various muscle groups twice a week, rather than once, helped maximize muscle growth. • Consider a full-body routine. Working the entire body several times a week also may help one make gains in muscle growth. University of Alabama researchers followed a group of men who had been lifting weights for several years. Those who performed a full-body routine three days a week for three months gained almost 10 pounds of muscle M O N D A Y, J U N E 2 4 , 2 0 1 9
over that time. • Fatigue the muscles. Decrease rest periods between sets to encourage quick release in muscle-building hormones. • Have casein protein before bed. Data published in Science Daily in March 2019 found that pre-sleep protein intake increases muscle protein synthesis during overnight sleep in young adults. Lead author Dr. Tim Snijders of Maastricht University gave 44 healthy young men a 12week lifting program. Half were also given a nightly, presleep protein shake with about 30 grams of casein, while the others weren’t. The protein-before-bed group gained significantly more muscle strength and size than those who had no protein before bed. Muscle growth comes from frequent strength training, increasing caloric consumption, taxing muscles, and being consistent and patient with one’s goals.
Rehabilitation
PATIENT-CENTERED REHABILITATION 24-HOUR SKILLED NURSING CARE REHABILITATION AT ION • Physical, Occupational and Speech Therapies • In-house Rehabilitation Gym • Team of Specialized Physicians • Seven Days a Week • Wound Care Program
LONG-TERM CARE • Individualized Attention and Care • Experienced & Skilled Nursing Staff • Activities Program • Social Services for Residents & Family
Call today: 208-743-9543 3315 8th Street, Lewiston lewistontransitionalcare.com
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Prevent blisters while hiking Metro Creative
Hiking is a popular sport that takes people into the great outdoors on a regular basis. Hiking over varied terrain and up inclines and down declines is a great way to push the cardiovascular system and build up muscles in the lower body. There are many opportunities to have a wonderful time out on the open trails. However, there are also chances for injury if hikers are not cautious. Perhaps surprisingly, one of the most prevalent hiking-related injuries also is one of the smallest. Blisters can sideline hikers and even lead to infection if allowed to fester. The Victoria State Government’s Better Health Channel states that a blister is a small pocket of fluid in the upper skin layers and is a common response to injury or friction. Blisters can be filled with serum, plasma, blood, or pus, depending on how and where they form, states Medical News Today. The purpose of a blister is to protect and
Rehabilitation
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Call to schedule your tour: 208.798.8500 325 Warner Drive | Lewiston, ID LifeCareCenterofLewiston.com )
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cushion the layers of skin below the epidermis and to stop further damage to allow the tissue time to heal. Despite the temptation to pop blisters, it is best to leave them intact to protect against infection in the underlying skin areas. Preventing blisters from forming allows hikers to enjoy comfortable hikes again and again. According to Podiatry Today, high skin temperature and sweat exacerbate friction that can increase the chances of developing a blister. Therefore, choose socks that will wick away moisture, such as those made from wool or other breathable materials, rather than cotton. A study conducted at the University of Missouri-Columbia found that people who wear all-cotton socks are more likely to form blisters. Foot powders can dry out moisture even further and prevent the wrinkled, pruned skin that will easily chafe. Another way to prevent blisters is to reduce the chances for friction. Thicker, more cushioned socks can reduce friction, as can high-quality, well-fitting hiking boots. Shoes that are too large or too small will create friction and discomfort. Pack along a breathable, sticky bandage tape that can cover up hot spots on toes and heels in a pinch. Several times on the trail, take a seat and allow the feet to rest and air out. Change socks as needed to remain comfortable. Blisters can sideline seasoned hikers and amateurs alike. Preventive measures can help hikers stay out on the trails. M O N D A Y, J U N E 2 4 , 2 0 1 9
Selecting a community to meet your needs Sponsored by: Royal Plaza
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hether you are seeking full service care, assisted living, or independent living for yourself or a loved one, a primary consideration is whether the community provides a continuum of care that bridges the gap between hospital and home. The search for quality care can sometimes be confusing and overwhelming. Following are some guideline to help you in your quest.
Full service/Skilled Nursing Care: Look for a community that has an interdisciplinary team that partners with you, your family and the physician to create an individualized program. The team’s purpose is to assist you in making the most informed and appropriate decisions whether the needs are minimal or extensive and may include rehabilitation, such as physical, occupation and speech therapy. From the moment you enter a facility, the team of nurses, caregivers, therapists, dietitians, and social workers are committed to addressing your specific needs. Skilled therapists partner with you and your family to create tailored plans that incorporate individual preferences, abilities, and goals. The team will strive to empower your loved one to meet their recovery goals and regain a quality of life, and will work together to achieve your loves ones highest level of functioning.
Independent living: This lifestyle offers residents a safe living environment, with minimal assistance and is ideal for individuals who can still live independently but enjoy having access to assistance when needed. For those who are able to care for themselves, independent living is an option and yet can provide some assistance with activities of daily living. Choosing the right facility for your loved ones healthcare needs often comes at an unexpected time and with a variety of stressful decisions. Explore web sites, make phone, send email, and better yet, go for a tour of several facilities before making a decision. At Royal Plaza, we’re proud of our heritage, our tradition, and our quality resident-driven care. Since opening our doors in 1986, Royal Plaza has become one of the premier skilled nursing and retirement facilities in Idaho.
Retirement
Assisted living community: When considering an assisted living facility, be sure the community is committed to helping residents remain as self-sufficient as possible, in a safe environment with the assurance of assistance when needed. Always inquire about the range of services a facility provides and make sure that they meet the needs for your loved one. A combination of housing, meals, personal care and support, social activities, 24-hour supervision, and healthrelated services should be provided. Most facilities will strive to provide independence, security, hospitality and exceptional service with a goal to bring residents, families, staff, and healthcare professionals together to create a senior care environment where residents enjoy living, families enjoy visiting and employees enjoy working. Private apartments may offer the independence that your loved one is accustomed to, along with the security of knowing that the community is staffed 24-hours a day while they feel free to involved in the abundant social activities. M O N D A Y, J U N E 2 4 , 2 0 1 9
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Picking the right family birth center Sponsored by: Gritman Medical Center
Choosing the right hospital for the birth of your child is one of the most important and personal decisions you can make as a parent — but it can be overwhelming. Two experts from Gritman Medical Center’s Family Birth Center — Childbirth Educator Lisa Schacher, RN, and Director Jennifer Jones — recently sat down to discuss the options, services and care available at top birth centers. -- Talented and compassionate staff No matter the amount of planning, the unexpected can occur. That’s when an experienced and caring staff makes the difference. Gritman’s Family Birth Center team has more than 280 years of combined experience and advanced certification. “Sometimes birth doesn’t always go as planned, so we’ve got the technology we need and the staff with years of experience behind them to be able to help with those unexpected moments,” Jones said. Schacher and Jones also highlighted the importance of a compassionate and caring staff. “We want to make people feel comfortable and loved and cared for and feel like they had the best experience possible,” Jones said. -- Modern, spacious facilities Many of today’s birth centers strive to create relaxed, 2 2 | H E A LT H B E AT
home-like environments. At Gritman, for instance, the mother will stay in a birthing room through the labor process, before being moved into a clean and quiet room where the new parents and their baby can get the rest they need in a place that feels as close to home as possible. That cozy touch comes with state-of-the-art monitoring and medical equipment. Gritman’s birth center is also locked 24 hours a day, seven days a week, for security and privacy. -- Education and support Preparing for a newborn begins well before birth. At Gritman, staff work with soon-to-be parents and their loved ones to guarantee everyone is ready for a baby. “I feel like our patients are well educated when they come into the labor process,” Jones said. Gritman staff also follow up with families once they have left the hospital. “We really want to help and support our families as they make that transition from hospital to home,” Jones said. To schedule a tour or to speak to experts at Gritman’s Family Birth Center, call (208) 883-2229, or go to https://gritman.org/family-birth-center/ for more information. M O N D A Y, J U N E 2 4 , 2 0 1 9
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St. Joseph Regional Medical Center complies with applicable Federal civil rights laws and does not discriminate on the basis of race, color, national origin, age, disability, or sex. St. Joseph Regional Medical Center cumple con las leyes federales de derechos civiles aplicables y no discrimina por motivos de raza, color, nacionalidad, edad, discapacidad o sexo. St. Joseph Regional Medical Center erfĂźllt geltenden bundesstaatliche Menschenrechtsgesetze und lehnt jegliche Diskriminierung aufgrund von Rasse, Hautfarbe, Herkunft, Alter, Behinderung oder Geschlecht ab.
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