HEALTH BEAT YOUR COMPREHENSIVE HEALTH & NUTRITION DIRECTORY OF THE AREA’S LOCAL BUSINESSES
2021 EDITION CHECK OUT THE TABLE OF CONTENTS ON PAGE 4! A Supplement of the Lewiston Tribune and Moscow-Pullman Daily News
TRISTATE HOSPITAL
2 | HEALTH BEAT 2021
BRYDEN GENERAL IMPLANT
BRYDEN GENERAL & DENTISTRY IMPLANT DENTISTRY
DAN WILSON, DDS | GREG BENGTSON, DDS
At Bryden General & Implant Dentistry
YOU ARE CONSIDERED A V.I.P.! Our team of Doctors and professional staff are here to be of service to you. Whether your needs are small or great, we have been there before and can work with you to address your dental needs. 638 Bryden Avenue, Lewiston | 208.743.5032 595900F_21
HEALTH BEAT 2021 | 3
TA B L E O F C O N T E N T S ASSISTED LIVING AUDIOLOGY CHIROPRACTIC CLINIC COSMETIC SURGERY DENTISTRY
ELECTROLOGY HEALTH CLINIC
HEALTH FOODS HOME HEALTH CARE HOSPITAL
MAMMOGRAPHY NURSING HOME ONCOLOGY OPTOMETRY PATHOLOGY PHARMACY PHYSICAL THERAPY
REHABILITATION
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Brookdale of Lewiston ....................................................Page 5 Wedgewood Terrace Senior Living Community .........Page 5 Simon Audiology & Tinnitus, Dr. Anne Simon ..............Page 6 Valley Facial Plastics, Ear, Nose & Throat ....................Page 7 Elm View Chiropractic ...................................................Page 8 Ozeran Plastic & Reconstructive Surgery, Dr. Steven E. Ozeran .......................................................Page 8 Bryden General Dentistry ..............................................Page 3 Dentistry by Design, Dr. Jonathan Nash ......................Page 9 Leavitt Family Dentistry, Dr. Erin Leavitt & Dr. Nathan Leavitt .............................Page 9 Electrolysis Permanent ................................................. Page 10 Life Choices Clinic ........................................................ Page 11 Snake River Community Clinic.................................... Page 11 CHAS ..............................................................................Page 23 Rosauers Huckleberry’s Natural Market ..................... Page 10 Alternative Nursing Service ......................................... Page 12 Tri State Hospital ..............................................................Page 2 Gritman Medical Center ............................................. Page 13 St. Joseph Regional Medical Center .........................Page 24 Valley Medical Center ................................................. Page 14 Whitman Health & Rehab ........................................... Page 15 Avalon Progressive Care.............................................. Page 15 Cancer Care Center Northwest ................................. Page 16 Bryden Family Vision, Dr. Jason Ritter ......................... Page 17 Klemp Optometry, Dr. Daniel Klemp .......................... Page 17 Pathologist’s Regional Laboratory ............................. Page 18 Rosauer’s Pharmacy .................................................... Page 18 Institute Physical Therapy............................................. Page 19 Peak Physical Therapy .................................................Page 20 Dynamic Physical Therapy .......................................... Page 21 Aspen Park of Cascadia ............................................. Page 21 Life Care Center of Lewiston .......................................Page 22
HEALING FOR YOUR HEELS By Karl Johnson, DPM, Tri-State Podiatry
Heel pain is a challenging foot problem that affects millions of people each year. The most frustrating part about heel pain is how it frequently returns soon after successful treatment. Individuals of all ages and levels of activity may experience this pain. The technical term for heel pain on the bottom of the foot is plantar fasciitis. The plantar fascia is the thick band of tissue that attaches the heel bone to the toes. This tissue helps maintain the arch and adds spring to each step. The heel hurts because the fascia is tearing off of its attachment from excess tension. Successful treatment heel pain includes reducing inflammation, wearing appropriate shoes, strengthening, and stretching. Reducing inflammation is important because this allows performance of the necessary exercises. This is a short-term way to control pain to the foot. Ice, compression, and
elevation are ways to naturally control inflammation. Oral medications include non-steroidal anti-inflammatory drugs (NSAIDS) and steroidal anti-inflammatory drugs. Even more effective is an injection of Triamcinolone acetonide (Kenalog) also known as a cortisone injection. Another short-term solution involves shoes. Select appropriate shoes for your foot type. Some individuals require supportive shoes. If your bare footprint looks more like an oval than a typical footprint, then your feet are flat. Flatfoot experiences increase strain to the plantar fascia. Look for shoes that are supportive and do not bend at the arch. This will help restore the normal function of the foot. A strong heel counter that does not collapse in the back is another key feature to include. Many people discover that the correct shoe is the only thing they were lacking.
Weak foot muscles are closely related to the incidence of plantar fasciitis. One simple strengthening technique is to use your toes to curl a towel on a smooth floor surface. Patients have called this the magic cure. Additionally, one can strengthen the front of the leg with a resistance band. Use a loop band and pull back on your foot. This is the opposite motion of pushing on a car’s break.
Key to lasting treatment is to reduce the plantar fascia’s tension on the bone. Reduce tension through strengthening.
Also reduce tension through stretching. Stretch the calves after activity by leaning over at the ankle. Keep a gentle
ASSISTED LIVING
bend in the knee. Hold the stretch for thirty seconds. Be sure not to allow any pain while stretching. Stretch the bottom of the foot by rolling a towel under the toes and standing for another thirty seconds. Complete these two stretches on a daily basis after a bout of exercise or after work. It only takes a couple of minutes a day of strengthening and stretching to avoid heel pain, and shoes that compliment your foot type are worth the investment. Your feet will thank you.
ASSISTED LIVING
SENIOR LIVING
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Brookdale Lewiston is an exceptional assisted living community serving seniors SHOULDN’T BE ONE-SIZE FITS ALL in Lewiston, Clarkston and surrounding towns. We provide the senior in your life the Offering Senior Living Solutions freedom and comfort of living independently, plus peace of mind from having help close for You and Your Loved Ones at hand. Our services, group activities, and Including: campus features provide enjoyment, comfort, Assisted Living & Continuing Care Retirement Communities and convenience to our residents.
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THE SECRET TO PUTTING HAPPINESS BACK IN YOUR MARRIAGE:
HEARING LOSS A FACTOR By Anne Simon, Au.D. Simon Audiology & Tinnitus
“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. 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
AUDIOLOGY
Companionship is what we yearn for when we relate to others. But it is all built on a founda�on that starts with hearing.
SIMON AUDIOLOGY
Anne Simon, AuD
208-746-7022
1022 Bryden Ave SimonAudiology.com
6 | HEALTH BEAT 2021
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! 208-7467022. 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.
HOW AVOIDING TOBACCO GREATLY LOWERS CANCER RISK Metro Editorial
products are responsible for at least 12 types of cancer.
Improving personal health is a goal many individuals share. One of the most effective ways for a person to be healthier while greatly reducing his or her risk of cancer is to avoid or immediately stop using all tobacco products.
Cancers linked to tobacco
Carcinogens are substances that are linked to cancer causation. Tobacco smoke alone has at least 70 carcinogens, according to the Centers for Disease Control and Prevention. The CDC also indicates that 40 percent of cancers diagnosed in the United States are likely linked to tobacco use, and tobacco
There is no safe form of tobacco, and even smokeless products, such as snuff and chewing tobacco, have been found to cause cancer, advises the National Cancer Institute. Tobacco use can increase a person’s risk for the following cancers: • Lung cancer • Esophageal cancer • Pancreatic cancer • Bladder cancer • Urinary cancer • Kidney cancer • Ureter cancer • Stomach cancer
• • • • • • • •
Liver cancer Cervical cancer Ovarian cancer Oral cancers Tracheal cancer Colorectal cancer Laryngeal cancer Acute myeloid leukemia Why tobacco is so unhealthy
Whether it’s the tar, nicotine and acetone in cigarettes or the chemicals used when growing and preparing tobacco for commercial use, these substances can wreak havoc on an individual’s health. In addition to carcinogens, the American Lung Association says cigarettes
contain about 600 ingredients total, some of which also can be found in cigars and hookahs. When these ingredients burn, they generate thousands more chemicals, many of which are poisonous. Ingredients in tobacco affect many areas of the body, from the central nervous system to the respiratory system to the skin that covers the body. Tobacco also can damage the cardiovascular system by tightening blood vessels and restricting the flow
RISK
continued on page 22
AUDIOLOGY
WE HEAR YOU & WE CAN HELP Dr. of Audiology, Elizabeth O’Neil offers a full range of evaluation and rehabilitative services. • Hearing Aid evaluation, fitting and management • Diagnostic Hearing Evaluations • Quality hearing aids customized for your listening needs and lifestyle • Hearing Assistive Technology • Tinnitus evaluation and management
VALLEY FACIAL PLASTICS & ENT
At Valley Facial Plastics & ENT, we have the ability to offer unique service to the community. On staff are two Otolaryngologist’s and an Audiologist. This allows us the opportunity to fully cover all of you hearing needs from medical intervention to quality hearing aids in one location.
Save unnecessary steps and come see us first at Valley Facial Plastics & ENT Audiology for your HEARING AIDS.
330 Warner Drive, Lewiston
208-746-0193
*Covered by most insurance companies. No need for referrals* 595770F_21
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A BRIEF COMPARISON OF WHOLE MILK AND SOME POPULAR ALTERNATIVES Metro Editorial
People avoid traditional cow’s milk for many reasons. Some people have ethical concerns about consuming animal products. Individuals may be lactose intolerant or have a milk allergy, while others simply don’t like the taste of cow’s milk. Though it might once have been difficult to find alternatives to cow’s milk at the grocery store, the growing number of people who avoid it has led to something of a boom in dairy alternatives. As a result, it’s now easy for consumers to find various alternatives to cow’s milk when shopping for groceries. According to the American Society for Nutrition, plantbased milk alternatives like oat milk and pea protein milk bear some interesting similarities and differences to traditional whole milk from cows. • One cup of oat milk has nearly as many calories as one cup of whole milk, as the ASN notes that the former checks in at 130 calories compared to the 148 calories in one cup of whole milk.
contain significantly less sugar than whole milk. Healthline notes that unsweetened almond milk actually contains zero grams of sugar compared to the 12 grams of sugar found in one cup of whole milk. However, the ANS notes that one cup of oat milk (17 grams) and one cup of hazelnut milk (13 grams) actually contain more sugar than one cup of whole milk. • Only soybean, pea and flaxseed milk contain as much or more protein as whole milk. Whole milk contains 8 grams
The online medical resource fat compared to the 8 grams Healthline notes the difference found in a single cup of whole in calories is more significant milk. among other popular milk continued on page 14 • Most milk alternatives alternatives. For example, one cup of unsweetened almond COSMETIC SURGERY milk contains just 40 calories, while unsweetened soy milk contains about 80 calories.
MILK
• Not surprisingly, the fat content in many milk alternatives is considerably lower than it is in whole milk. The ANS reports that most milk alternatives contain anywhere from 25 to 63 percent of the fat of cow’s milk. For example, one cup of unsweetened rice milk contains just 2 grams of
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BEWARE THE THREAT OF OVERUSE INJURIES including overuse injuries.
Metro Editorial
Momentum can be a valuable asset as people pursue their fitness goals. Once a fitness routine picks up steam and begins to produce results, the resulting momentum can make it easier for individuals to fully commit to exercise and ultimately achieve, if not exceed, their initial goals. A successful fitness regimen includes various components, not the least of which is sufficient rest. As individuals gain momentum and inch closer to their fitness goals, it can be tempting to skip off days. But rest is vital, allowing the body to recover and thus reducing athletes’ risk for various injuries,
What is an overuse injury? All physical activities carry a certain measure of risk. Athletes and fitness enthusiasts suffer injuries each day that have nothing to do with overuse. Such injuries often aren’t preventable, but overuse injuries are. According to the Mayo Clinic, overuse injuries are caused by repetitive trauma. These injuries affect muscles or joints, and may be caused by training errors or mistakes with technique. Training errors include exercising for too long or doing too much of a certain activity. The resulting strain caused by overuse leads to injury. One common
DENTISTRY
example of a technique error that can cause an overuse injury is improper form when performing strength training exercises. That’s one reason why it’s vital for anyone beginning a new fitness regimen to consult with a coach or personal trainer prior to starting. Coaches and personal trainers can illustrate proper techniques when using strength training equipment or lifting free weights. Such instruction can greatly reduce athletes’ risk for overuse injuries. Can other factors contribute to overuse injuries? Athletes should know that overuse injuries are not always
a result of errors with their training or technique. A 2014 study published in the British Journal of Sports Medicine noted that certain intrinsic and extrinsic risk factors can increase athletes’ risk for overuse injuries.
OVERUSE
continued on page 14
DENTISTRY
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HEALTH BEAT 2021 | 9
SHAKE UP A STALE WORKOUT
exercise to 30 minutes or less and produce the same results as longer, less intense regimens. High intensity interval training, or HIIT, is a popular regimen that pairs bursts of maximum-output moves with short recoveries to streamline efforts. Bring a friend along A buddy to exercise alongside can make a regimen fun even if you’ve done the same things over and over. Plus, a healthy dose of lighthearted competition may motivate you to keep going. Change small components
Metro Editorial Eating less and moving more are the hallmarks of many fitness regimens, especially those designed for people who want to lose weight. Maintaining a healthy weight can help reduce risk factors for many illnesses, making weight loss a worthy goal for those who can afford to shed a few pounds. While people have good intentions when designing their exercise regimens, over
time hitting the treadmill or doing a weight circuit can lose its appeal. When exercise routines become stale, people may be put off from doing something that is essential to their overall health. Routinely switching things up can keep workouts fresh and exciting. Try a trendy workout Experiment with a new fitness trend to see if you like it. Start by talking with a personal trainer or group exercise captain at your fitness center.
ELECTROLOGY
Chances are they’ve already implemented novel workouts for their clients and they can walk you through some of the offerings. So whether it’s barre classes that make you feel like a prima ballerina or renegade rowing to emulate a crew team, new exercises can help to banish boredom. Cut down on workout time It’s easy to lose interest in a lengthy workout. High-intensity workouts can streamline
Apart from preventing boredom, changes to a routine also benefit your body. If exercise regimens are never altered, and you keep doing the same number of reps and sets, your body can adapt to these workouts and make it difficult to break plateaus. Lack of variation also may decrease focus, which can make it hard to achieve your fitness goals. A consultation with a personal trainer can help you adapt your routine or find an entirely new one. Altering a workout regimen from time to time can help people overcome stale routines.
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TALK TO YOUR PROVIDER ABOUT YOUR MENTAL HEALTH “When we think about cancer, heart disease, or diabetes, we don’t wait years to treat them. We start way before Stage 4. We begin with prevention. And when people are in the first stage of those diseases, and have a persistent cough, high blood pressure, or high blood sugar, we try immediately to reverse these symptoms.This is what we should be doing when people have serious mental illnesses, too. When they first begin to experience symptoms such as loss of sleep, feeling tired for no reason, feeling low, feeling anxious, or hearing voices, we should act. These early symptoms might not ever become serious. Like a cough, they often go away on their own, and are nothing to fear. But when they do not go away, it typically takes ten years from the time they first appear until someone gets a correct diagnosis and proper treatment.This means that by ignoring them, we lose ten years in which we could intervene in order to change
people’s lives for the better. During most of these years most people still have supports that allow them to succeed - home, family, friends, school, and work. So people can often recover quickly, and live full and productive lives. Even when we don’t intervene right away, and serious mental illnesses get worse and disrupt people’s lives, we can act effectively. We can offer people choices and supports to help them recover. These include clinical services, drugs, peer supports, counseling, family supports, and other therapies that also help them manage their thoughts and emotions. These all help keep people connected to their families and their community. Intervening as early as possible preserves education, employment, social supports, housing – and brain power! It also costs less than the all-toocommon revolving door of incarceration, hospitalization, and homelessness.” --Mental Health America, B4Stage4 PhilosophyAt Snake River Community Clinic we have embraced this philosophy by offering Integrated Behavioral
HEALTH CLINIC
Talk to your provider about your mental health Free Mental Health
Screenings and Appointments SNAKE RIVER Call: 208-743-5899 COMMUNITY CLINIC srccfreeclinic.org
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Healthcare. Our providers are conscious to the relationship between mental health and body health. We understand that fifty percent of all adults will struggle with a mental health problem at some point in their life. We encourage you to talk to your provider about your mental health because not only are mental health conditions common but they are treatable. For those that feel ambivalence about addressing your concerns with your provider, Mental Health America has provided a tool to help. It can be found at: https://mhanational. org/self-help-tools. Click on the worksheet labeled: Your
HEALTH CLINIC
Women Helping Those in Need • Options Consulting • Breaking Cycles
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1208 IDAHO STREET 208.746.9704 lifechoicesclinic.info
Life Choices Clinic is a 501(c)3 organization, and relies solely on the heart of those in our community for financial support.
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By Heidi Burford-Bell
Clinic Director of Snake River Community Clinic
Mind and Your Body: Talking to Your Doctor About Mental Health.Our services are provided at no charge to the underserved. We define the underserved as those who do not have insurance, have only catastrophic insurance, and those whose income falls below 250% of the federal poverty level. The clinic welcomes everyone and if we are unable to serve you, we will do our best to help you find resources. Providing access to healthcare services is our priority.Mental Health America. (n.d.). The B4Stage4 Philosophy. MHA Mental Health America. Retrieved June 15, 2021, from https://mhanational.org/b4stage4-philosophy
HEALTH BEAT 2021 | 11
HEALTHY HABITS THAT CAN BECOME PART OF YOUR DAILY ROUTINE Metro Editorial
A person’s habits can have a strong impact on his or her overall health. Unhealthy habits like smoking and living a sedentary lifestyle can increase a person’s risk for various conditions and diseases. On the flip side, healthy habits like eating a nutritious diet and getting enough sleep can bolster a person’s immune system and reduce his or her risk for various ailments. Some healthy habits, like daily exercise, can be time-consuming. Busy adults may not have time to exercise vigorously each day, though the U.S. Department of Health and Human Services urges
men and women to find time for at least 150 minutes of moderate-intensity aerobic activity each week. But not all healthy habits take up time. In fact, adults can incorporate various healthy practices into their daily routines without skipping a beat. • Take the stairs. Taking the stairs instead of the elevator can have a profound effect on overall health. According to Duke University, climbing just two flights of stairs combined per day can contribute to six pounds of weight loss over the course of a single year. In addition, a study from the North American Menopause Society
found that stair climbing can help postmenopausal women reduce their risk for osteoporosis and help them lower their blood pressure.
• Drink more water. The Centers for Disease Control and Prevention notes that water helps the body maintain a normal temperature, lubricates and cushions joints, protects the spinal cord and other sensitive tissues, and helps to rid the body of waste through urination, perspiration and bowel movements. Adults who are thirsty can choose water over soda or other sugary beverages. The CDC notes that sugary beverages like soda and sports drinks
contain calories but little nutritional value, making water a healthier way for individuals to quench their thirst. • Go for daily walks. Walking benefits the body in myriad ways. For example, the Harvard School of Public Health notes that women who walk 30 minutes per day can reduce their risk of stroke by 20 percent and potentially by 40 percent if they walk briskly. In addition, researchers at the University of Virginia Health System found that men between the ages of 71 and
HABITS
continued on page 14
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HEALTH BEAT 2021 | 13
HABITS
continued from page 12
93 who walked more than a quarter mile per day had half the incidence of dementia and Alzheimer’s disease as men who walked less. A 15-minute walk around the neighborhood each morning coupled with a 15-minute walk after dinner can help adults dramatically improve their overall health. • Eat more greens. Eating more greens is another healthy habit that doesn’t require a major overhaul of an individual’s lifestyle. The U.S. Department of Agriculture notes that dark green leafy vegetables, such as spinach,
OVERUSE
CATALYST MEDICAL GROUP/ VALLEY MEDICAL CENTER
continued from page 9
Intrinsic risk factors for overuse injury include misalignment issues, leg length discrepancy, muscle imbalance, muscle weakness, and body composition. Adults and parents of young athletes should discuss fitness regimens with their physicians or children’s pediatricians prior to beginning a routine. Such a discussion may uncover intrinsic risk factors athletes are unaware they have. Extrinsic risk factors for overuse injuries include surfaces;
MILK
continued from page 8
of protein, which is the same amount that’s found in pea milk and flaxseed milk. Soybean milk contains 9 grams of protein, while unsweetened almond milk contains 2 grams of protein and unsweetened rice milk contains zero grams of protein.
14 | HEALTH BEAT 2021
are rich in vitamins A,C, E, and K. The Mayo Clinic notes that vitamin E alone can help people maintain their vision and promote a healthy reproductive system while also improving the health of the blood, brain and skin. The USDA also notes that green vegetables contain very little carbohydrates, sodium and cholesterol. Adults won’t have to reinvent the dietary wheel to incorporate more greens into their diets, and the results of doing so can have a significant, positive effect on their overall health. The right habits can help people live healthier lives, and such habits need not require any major life changes. equipment, including shoes; environmental conditions; and nutrition. Athletes can act as their own watchdogs to prevent overuse injuries caused by extrinsic factors, examining equipment and playing surfaces to ensure they’re functional and safe, and eating a well-balanced, nutritious diet. Overuse injuries are almost always preventable. Though it can be hard to take a break from an exercise routine that’s producing results, rest is integral to a successful fitness regimen.
• One cup of coconut milk (15 micrograms) contains considerably less sodium than one cup of whole milk (105 micrograms). More information about milk alternatives is available at www.nutrition.org. People considering milk alternatives for purely nutritional purposes can conduct their own research to ensure they’re making the most informed decision possible.
THE RISKS OF AN OVERLY SEDENTARY LIFESTYLE Metro Editorial
Health experts call it Òsitting disease.Ó It refers to when people spend more of their time behind a desk or steering wheel of a car or planted in front of a television than they do engaging in physical activity. According to the American Heart Association, sedentary jobs have increased by 83 percent since 1950, and technology has reduced many people’s need to get up and move. Inactivity is taking a considerable toll on public health. A study from the University of Cambridge equated inactivity with being obese. The Mayo Clinic advises that research has linked sedentary behavior to a host of health concerns, and found those who sat for more than eight hours a day with no physical activity had a risk of dying similar to the risks of fatality linked to obesity and smoking. Increased blood pressure, high blood sugar, abnormal cholesterol levels, and excess body fat all can be attributed to inactivity.
Mental health can be adversely affected by a sedentary lifestyle as well. Australian researchers surveyed more than 3,300 government employees and found men who sat for more than six hours a day at work were 90 percent more likely to feel moderate psychological distress, such as restlessness, nervousness or hopelessness, than those who sat for less than three hours a day. In addition, a sedentary lifestyle can significantly increase a person’s risk for various types of cancer. A German meta-analysis of 43 studies involving four million people indicated those who sit the most have higher propensities to develop colon cancer, endometrial cancer and lung
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Johns Hopkins Medical Center says research shows that high levels of exercise at some point in the day can lessen some risk, but it’s not entirely effective if most of the rest of the day a person is inactive. Risk for cardiovascular disease increases significantly for people who spend 10 hours or more sitting each day. Various medical organizations recommend individuals get up and move at any opportunity to help reduce risks of inactivity. Erin Michos,
M.D., M.H.S., associate director of preventive cardiology at the Ciccarone Center for the Prevention of Heart Disease, advises people who are very sedentary to aim for 4,000 steps per day. Such individuals can then build up to a target of 10,000 steps daily. The Mayo Clinic recommends these strategies to reduce the amount of time you spend sitting: • Stand while talking on the phone or watching television • Invest in a standing desk • Get up from sitting every 30 minutes • Walk at lunch or during meetings Sedentary lifestyles can affect health in many negative ways. But there are various ways to get up and go over the course of a typical day.
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CANCER CARE NW
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9 SIGNS YOUR YOUNG CHILD IS HAVING VISION PROBLEMS Metro Editorial
As many a parent can attest, decoding a youngster’s needs can be challenging when that child is not yet able to fully communicate. Diagnosing health issues may require a little trial and error. So it’s no wonder many parents are not aware if their children are having issues with vision. Routine wellness exams by your child’s physician can help to determine if a child is having problems with his or her vision. Doctors may detect subtleties that parents may not see, including signs that suggest kids are having trouble with their vision. The American Optometric Association recommends vision exams at age six months, three years and before entering first grade, as well as every two years thereafter until age 18. Initial vision assessments typically take place in a pediatrician’s office. Parents can speak with their children’s pediatrician and ask if he or she can look for signs of vision trouble in their sons or daughters. Some pediatricians may recommend children visit an
optometrist or ophthalmologist. In addition to speaking with their children’s pediatricians, parents can keep an eye out for the following warning signs children may exhibit when they’re experiencing vision disorders. • Squinting, which can be a sign of compensating for poor vision. • Sitting too close to the television or holding a tablet screen close to the face. • Covering or shutting one eye.
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OPTOMETRY
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• Rubbing eyes due to visual fatigue and not general fatigue. • Pulling toys or other objects closer.
• Head tilting, which could be a signal that vision may be better in one eye than the other. • Inability to make steady eye contact or track an object in an infant older than three months of age. • Crossed or misaligned eyes after age four months. • Children who are easily distracted in learning situations or have difficulty paying attention may be losing interest due to trouble with their vision.
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HOW TO EAT TO IMPROVE YOUR ENERGY LEVELS publicly funded health care system of the United Kingdom, a healthy, balanced diet is the best way to maintain sufficient energy levels throughout the day. A dietary approach rooted in eating to energize can change the way people eat, potentially helping them avoid unhealthy foods that won’t give them the boost they need.
Metro Editorial
A little extra energy during the day could benefit just about anyone. Late morning mental fatigue and the post-lunch yawns may seem unavoidable, but there are plenty of ways to improve energy levels throughout the day. One such means to getting an extra hop in your step involves utilizing food.
The American Academy of Nutrition and Dietetics echoes the sentiments of the NHS, noting that eating better is an effective way to improve energy levels. The AAND also recommends additional strategies for people looking to foods to provide an energy
The health care experts at Kaiser Permanente¨ note that every part of the body, including the brain and heart, require energy to work. The body gets that energy from food. According to the National Health Service, the
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boost.
• Eat every three to four hours. The AAND notes that eating every three to four hours helps to fuel a healthy metabolism. This approach also can prevent the between-meal hunger pangs that compel many people to reach for whatever food is readily available, even if it’s unhealthy. When eating every three to four hours, remember to prepare smaller portions than you would if you were eating three meals per day. The AAND points out that feeling comfortably full but not stuffed is a good indicator that you’ve eaten enough. • Aim for balance. A balanced plate should include foods from multiple food groups. The AAND notes that even a small amount of fat can find its way onto your plate, which should include a combination of whole grains, lean protein, fiber-rich fruits and vegetables, and fatfree or low-fat dairy. If that’s too much for a single sitting, ensure these food groups are represented on your plate at some point during the day.
• Avoid added sugars. Added sugars can adversely affect energy levels. In addition, the Centers for Disease Control and Prevention notes that consuming too many added sugars, which are found in sugar-sweetened beverages like soda and iced tea and sweet snacks like candy, increases a person’s risk for obesity, type 2 diabetes and heart disease. The AAND notes that the energy provided by foods with added sugars is typically misleading, as it wears off quickly and ultimately leads to an energy crash. If you’re looking to eat and drink for energy, then choose water or low-fat milk instead of coffee and soda and replace sweet snacks with fruit. • Choose the right snacks. The AAND recommends snacks have lean protein and fiber-rich carbohydrates. Low-fat Greek yogurt, apples, a handful of unsalted nuts, and carrots are some examples of healthy snacks that will provide an energy boost between meals. How people eat can help them overcome fatigue or exacerbate existing energy issues.
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PREPARING FOR REHABILITATION By Jennifer Trout
program provided for those who need treatment from a licensed nurse and specialized A trip to the hospital can therapy team. Our once trasometimes take the most attentive families and patients ditional nursing home is now out of their comfort zone. Even an innovative facility where a patient can receive customwith the smallest of setbacks, ized care to assist in returning we anticipate our loved ones to their prior independence. to recover quickly and return Nursing staff are available home. You might not expect a change in medications, the 24/7 to assist with daily needs and therapy sessions are need to regain prior function, scheduled five to seven days or assistance from a medical professional to manage a new per week. Discharge planning starts the day of admission diagnosis. It is important to and includes therapy, nurscarefully consider all options ing and social services. This for a full recovery, even if that extensive planning ensures option might include a few weeks in a skilled rehabilitation a safe and smooth return home. Medicare may cover facility or nursing home. a short-stay up to 100 days Today, more nursing homes depending on your status and are specializing in rehabililength of stay at the hospital. tation services, a short-term Check with local facilities to Aspen Park
discuss your specific insurance benefits and coverage. Tour these facilities and meet their staff and residents. Learn about their rehabilitation program and their
care outcomes. There should always be a plan in your back pocket to ensure you return to your best health and a trusted skilled nursing facility could be your best partner in getting you there.
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YOUR HEALTH NOW:
4 SIMPLE WAYS MEN CAN TAKE CONTROL OF THEIR HEALTH TODAY Provided by St. Joseph Regional Medical Center and reviewed by Dr. Tyler Clark, Primary Care Data published by the Centers for Disease Control and Prevention (CDC) show that life expectancy for men is five years less than women. There are several factors contributing to this statistic. So, how can men defy the stats and get and stay healthy? June is Men’s Health Month and here are four things you can do to give your health the attention it needs now. GO TO THE DOCTOR: Often, men only visit the doctor
when they absolutely have to – such as an injury. However, many medical conditions men deal with may not have obvious symptoms. Regular checkups can help you stay on top of your health and flag issues before they become serious. A primary care provider can also help you stay up to date with screenings for blood pressure, cholesterol, colon and prostate cancer and more.
REHABILITATION
continued from page 7
of blood. Smoking increases blood clot formations and blood pressure, which can raise the risk of stroke.
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22 | HEALTH BEAT 2021 Call to schedule your tour
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DESTIGMATIZE MENTAL HEALTH: Mental health plays a vital role in your overall well-being. If you’re suffering from or have questions about anxiety, stress, depression or any mental health issue, there are two very important things to remember: you are not alone, and it’s OK to ask for help. Don’t hesitate to seek help from a mental health professional. Additionally, free and confidential support is available for suicidal crisis and anyone experiencing any mental health issue.
EAT WELL: A healthy, well-balanced diet will help ensure that you’re getting the nutrients your body needs, c ud g vitamins, a including minerals, fiber and lean pro protein. Planning ahead and even prepping meals in advance can help targe And, if you stay on target. w you’re not sure where to start ith a good d eating ti plan, a diwith etitian or nutritionist can help. Idaho Suicide Prevention Another CDC health guideline Hotline is available 24/7 via includes limiting alcohol intake call at 800.273.8255 or text to to two drinks or less in a day 208.398.4357, or chat online at for men. idahosuicideprevention.org. MOVE OFTEN: The benYour health is everything. efits of regular exercise are Take control of it today so you pretty impressive: longer life can live tomorrow to its fullest. expectancy; a lower risk for a If you are looking for a pronumber of common health vider, St. Joe’s can help. Visit issues; increased strength; sjrmc.org to get connected and improved mental health. with the care you need. Exercise can come in many forms, too, so find what works for you – whether it’s walking, lifting, fitness classes or a local
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intramural sports league. Talk to your provider before starting a new exercise routine.
Clinic. Carbon monoxide in tobacco smoke can prevent fetuses from getting enough oxygen and adversely affect the delivery of nutrients. Smoking also raises a baby’s risk for birth defects, such as cleft lip and palate, and contributes to low birth weight and issues with placenta. Quitting tobacco greatly improves one’s chances of avoiding a cancer diagnosis. It’s an important step to take to improve overall health.
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ST. JOES REGIONAL Your health means everything. And now is the time to CENTER address those concernsMEDICAL you’ve been putting off. We’re here to help, with services ranging from routine screenings, to surgeries, to emergency care. Don’t make your health wait. Get the care you need now.
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