Health Beat 2018 by Moscow-Pullman Daily News

HealthBeat 2018

Your comprehensive health and nutrition directory of the areaâ&#x20AC;&#x2122;s local businesses. An Advertising Supplement of the Lewiston Tribune and Moscow-Pullman Daily News

Table of Contents Adult Family Home Assisted Living Audiology & Tinnitus Blood Center Chiropractic Clinic Dentistry

Dermatology Direct Primary Care Ear, Nose & Throat Health Foods Home Health Care Hospital/Medical Center

Medical Clinic Optometry Orthodontics Pathology Pharmacy Physical Therapy Plastic/Reconstructive Surgery Podiatry Rehabilitation Retirement Living Stroke Rehabilition

Preferred Care Wedgewood Terrace Senior Living Community Regency Pullman Simon Audiology & Tinnitus, Dr. Anne Simon Inland Northwest Blood Center Elm View Chiropractic Clinic Dentistry by Design, Dr. Jonathan Nash Leavitt Family Dentistry, Dr. Erin Leavitt & Dr. Nathan Leavitt Maplewood Dental, Dr. Bill Perez MidRiver Skin Clinic Emily MD, Dr. Emily Todd Valley Facial Plastics, ENT Rosauers Huckleberryâ&#x20AC;&#x2122;s Natural Market Opportunities Unlimited, Lewiston Gritman Medical Center St. Joseph Regional Medical Center Tri-State Memorial Hospital & Medical Campus Snake River Community Clinic Bryden Family Vision, Dr. Jason Ritter Klemp Optometry, Dr. Daniel Klemp & Dr. Enjoli Cooke Pickard Orthodontics, Dr. Michael Pickard Pathologistsâ&#x20AC;&#x2122; Regional Laboratory Hells Canyon Pharmacy Rosauers Pharmacy Dynamic Physical Therapy Ozeran Plastic & Reconstructive Surgery, Dr. Steven E. Ozeran Dr. Cory Brown Lewiston Transitional Care of Cascadia Life Care Center of Lewiston Royal Plaza Retirement Community Rehabilitation Hospital of the Northwest

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The Golden Years: How to plan after retirement

Sponsored by: Regency Pullman

inally, those long awaited for â&#x20AC;&#x2DC;Golden Yearsâ&#x20AC;&#x2122; have arrived! What will you do? So many choices to consider. One thing to consider is the option of a Retirement/ Assisted Living Community. Retirement/Assisted Living Communities give you the ability to enjoy the newfound freedom of retirement without the worries of home maintenance, housekeeping, or even that dreaded question â&#x20AC;&#x2DC;What to make for dinner tonight?â&#x20AC;&#x2122; These Communities offer onsite maintenance, housekeeping services, 3 meals a day, an activities schedule, along with a menu of other service options. There are many levels of service available for individuals who are entirely independent to those who could use some assistance with daily living. If you are considering a Retirement/Assisted Living Community, whether for yourself or a loved one, it can be a huge step. While this is certainly not all-inclusive, as each individual situation is unique, below are some

thoughts to consider that might help make that process a little smoother. What geographical area would you like: Do

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you want to stay in your current community? Move closer to family? Whatever your criteria may be on location, once you have made your decision, then schedule a tour of the communities in that area. Things to consider while at the community: •

What are the apartment sizes?

•

Is there a waiting list? What does the activity schedule look like?

•

What services are included in rent and what services are offered al a carte?

•

Are the staff members friendly and approachable?

•

Talk to current residents, are they satisfied?

•

Have a meal while you are there, is the food prepared well? Compare each community you have visited:

While cost is always a consideration, also think about the atmosphere. Which one seems more inviting to you? This will be your new home; you need to feel comfortable, welcomed and respected. Once you have narrowed down your selection, schedule a second tour: Go into more detail on the move-in process and any additional fees associated. Pick the available apartment you would like. Schedule an assessment with the community nurse, to ensure your level of care is appropriate for both you and the community. Other tidbits to consider: Do you have longterm care insurance? Does it pay for Assisted Living? Are you a Veteran? Do you qualify for any Assisted Living benefits? Do you have a local Physician and Dentist? Always remember, Retirement/Assisted Living Communities should enhance your life, not hinder it!

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filled with activity, healthy meals, social events, educational opportunities, and wellness options.

Assisted Living: Designed for people who are still reasonably self-sufficient, but need a higher level of care than independent living provides. We meet with each resident and family to conduct an assessment prior to move-in. sometimes the physical, emotional, and financial toll can be overwhelming. Our Respite Care Program offers a short-term temporary residence solution to give dedicated caregivers a chance to rejuvenate knowing that their loved one is in a comfortable, caring environment.

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Seniors may now fear ‘cognitive decline’ more than cancer; hearing loss a factor

Sponsored by: Dr. Anne Simon • Simon Audiology & Tinnitus

oss of mental acuity—memory loss, depression, dementia, Alzheimer’s—was named as a top concern for over 65% of respondents in a 2015 National Council on Aging survey. This is reflected by an increase of cognitive decline disorders in the aging population. A growing and promising line of research has identified hearing loss treatment as a preventative measure. Two contributing factors to cognitive decline are directly impacted by hearing loss: social isolation and reduced brain stimulus. When you have hearing loss, communication is more difficult and requires more effort. Often

Audiology & Tinnitus

this results in the choice to withdraw from social activities. Research has identified this loneliness as a risk factor for cognitive decline. Hearing loss also robs the brain of an important source of stimulus. The loss of stimulus directly leads to a reduction of brain activity in the areas of the brain that process sound. Cognitive decline, social isolation, and poor emotional health are all related to hearing loss. Hearing loss treatment is a significant lever for maintaining your mental and decision-making faculties as you age. What is of great concern to researchers is that only 20% of those with hearing loss seek treatment. Early detection and treatment— as with many other health matters—increases the odds of success. This makes treatment of hearing loss one of the wisest investments in maintaining mental acuity as you age. Another compounding factor in this relationship is poorly treated hearing loss. There are some who look at hearing loss treatment casually. Hearing loss patients can be lulled into thinking of treatment as

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an external volume button. But, when a you start treatment, the more of your Hearing loss particular hearing aid technology is a cognitive and emotional capacity you sufferers tend to poor fit or a device is not programmed can preserve. The maxim applies: pay avoid or reduce correctly, it does not stimulate the brain now or pay later with interest. participating in properly. While a patient may see some 3. Work with an audiologist who can activities where improvement in communication, their hearing plays identify which technology would be investment in treatment is not optimized a role: social or the best fit for you. Every hearing family outings, for the preventative benefit they could aid manufacturer claims they have restaurants, realize. a technological advantage. But, worship services, This growing body of evidence makes what is optimal for one patient won’t music a strong case for a recipe that can necessarily be a good fit for another. defend your brain from future cognitive Also: while a few manufacturers invest This social decline: in research and development, some isolation has longmerely rely on distribution through term consequences 1. If you are over the age of 40, have for maintaining national retail chains and private label any issues understanding speech, or mental acuity agreements and are consistently behind work around loud noise, get your in technology. hearing tested. You would be wise to have your hearing re-tested every 1-3 years. 4. Insist on testing that verifies that the programming of the hearing aid is on-target. There is great 2. If you have hearing loss, treat it. The earlier variance in hearing loss profiles and each brain is unique in how it processes sound and understands Blood Center speech. You want to ensure that your hearing treatment is calibrated so the amplification is set for what you need at various frequencies. Hearing loss is a serious, significant health issue. Untreated or poorly treated hearing loss can have a profound detriment on your cognitive and emotional health.

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Consider hearing loss treatment an investment in maintaining your mental sharpness as you age. You can reach my office at 208-746-7022 to schedule an appointment.

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Simple ways to kick bad habits

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ad habits run the gamut, from the relatively innocuous, such as biting oneâ&#x20AC;&#x2122;s nails, to the potentially deadly, such as smoking tobacco. As much as people may strive to avoid bad habits, few people may say they donâ&#x20AC;&#x2122;t have at least one. A 60 Minutes/Vanity Fair poll found that people tend to be more judgemental of themselves than others when it comes to bad habits. Nearly seven in 10 Americans admitted they judge themselves more than they judge other people. Men and women who are hard on themselves when it comes to their bad habits may want to try some of the following techniques to break those Dentistry

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behaviors. Employ the buddy system Men and women who aspire to lose weight often stay motivated by exercising alongside a friend or family member and/or encouraging their families to adopt certain dietary changes. The buddy system also can be employed when trying to break bad habits. Whether a partner, family member or friend is trying to break the same bad habit or not, having someone along to praise your successes and discourage you from falling back into bad habits can make overcoming certain behaviors that much easier. Try something new When trying to quit a bad habit, having something to do in its place can help. For example, men and women who want to spend less time staring at their devices or watching television can benefit from finding something healthy to do in the hours they would normally be spending online or on the couch. For example, adults may find joining a recreational sports league gets them out of the house on weeknights when they would otherwise be sitting at home watching television. Replacing something thatâ&#x20AC;&#x2122;s perceived as a negative habit or behavior with one thatâ&#x20AC;&#x2122;s considered positive can provide the motivation necessary to kick a bad habit. Figure out whatâ&#x20AC;&#x2122;s triggering your bad habit Another way to kick a bad habit is to understand what triggers it. Such an understanding can help people develop healthier reactions to the triggers, ultimately eliminating the bad habit. For example, if stress at the office compels you M O N D A Y, J U N E 2 5 , 2 0 1 8

to smoke a cigarette, you can prepare healthier ways to respond to that stress, such as walking around the office, than heading outside to smoke a cigarette. When necessary, speak to a psychologist about identifying triggers if you cannot identify them on your own. Educate yourself Adults with especially harmful bad habits, such as excessive alcohol consumption or smoking, may find all the motivation they need to change their behaviors by educating themselves. For instance, smokers may be surprised to learn that, according to the U.S. Department of Health and Human Services, more than 10 times as many American citizens have died prematurely from cigarette smoking than have died in all the wars fought by the United States combined. The National Institute on Alcohol Abuse and Alcoholism notes that excessive alcohol

consumption over a long period of time can cause cardiomyopathy, arrythmia, stroke, and high blood pressure. People may recognize that smoking and excessive alcohol consumption are bad for them, but learning just how bad might provide the spark they need to change their ways.

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What is activated charcoal?

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ealth-conscious consumers may be hearing more about activated charcoal and its wide range of uses. Activated charcoal, also known as activated carbon, is a form of carbon processed to have small pores that increase surface area adsorption. Simply Supplements says adsorption involves the adhesion of atoms, molecules and ions onto the surface of a larger absorbent. Absorption would force those molecules to permanently dissolve into the entirety of the absorbent, not just the surface. Healthline notes that activated charcoal is typically made from bone char, coconut shells, peat, coal, olive pits, or sawdust. The “activation” occurs by heating these materials at high temperatures to Dermatology

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make them more porous. Historians believe that activated charcoal has been used for medicinal purposes since the 19th century. While activated charcoal is still being studied, it has been used as a treatment for acute poisoning. Some people rely on it as a hangover remedy, but there is no evidence to support its efficacy in such instances. Activated charcoal is available in capsules or tablets to treat digestive gas problems and is increasingly used in toothpaste to whiten teeth and reduce stains. Individuals are advised to carefully research activated charcoal and discuss its purported health benefits with their physicians before including it in their health regimens. Direct Primary Care

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Summer heat facts and safety

MetroCreative

ven though summer warmth is a welcome break from winter weather for many people, State Farm warns that heat is one of the leading causes of weather-related fatalities, resulting in hundreds of deaths each year in the United States alone. Ensuring summer recreation plans remain enjoyable means keeping an eye out for heatrelated illnesses and other dangers. Hot cars can be traps It is never safe to leave a pet, child, elderly person, or disabled individual locked in a car. Temperatures can climb rapidly inside of a sealed vehicle, even if the windows are cracked. Pay attention Listen to or read weather forecasts to stay abreast of potential temperature changes as well as the heat index. Discuss safety precautions with members of the family and make sure everyone knows what to do in an emergency. Stock up on fluids The Red Cross says to stay hydrated by drinking plenty of fluids, even if you are not thirsty. Avoid drinks with alcohol or caffeine. Make sure the elderly also get plenty of water, as they often do not recognize dehydration as readily as others. Limit strenuous activities Reschedule outdoor activities if there is a heat wave, or move them to cooler times of the day. Spend the hottest portion of the day, usually between noon and 3 p.m., in the shade or inside in the air conditioning. People on job sites should take more frequent breaks and find shade whenever possible during these hours. Change your clothes Loose-fitting, lightweight, light-colored clothing will help keep you cool. Avoid dark colors when spending time in the sun. M O N D A Y, J U N E 2 5 , 2 0 1 8

Recognize distress signals Heat stress, exhaustion and heat stroke progress as symptoms worsen. Nausea, weakness, elevated body temperature, clammy skin, confusion, and delirium are some of the symptoms of heat-related illnesses. Find ways to stay cool Not everyone has air conditioning. On especially warm days, going to public places with air conditioning, such as libraries, can help. Be sure to check on the elderly or others who may have difficulty finding cool places to spend their day. Days in the sun are meant to be fun, but hot days also require extreme caution. Ear, Nose & Throat

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local medical center now offers a new service to help you find relief from pain so that you can live better and move easier. 1. What is interventional pain management? Interventional pain management uses painblocking techniques, such as injections, to alleviate pain. It works best when combined with physical therapy, massage, chiropractor visits, yoga or medications. 2. Does it include medication? Non-opioid medications shown to alleviate pain could be prescribed. If opioids are needed, your primary care provider would be contacted for a medication evaluation. 3. What should I expect when receiving an injection? Will it hurt? When arriving at the hospital, youâ&#x20AC;&#x2122;ll be offered medication to help them relax. A registered nurse will then escort you to the operating room and get you comfortable. Using x-rays, they find the exact place for the injection and then numbs the skin in that area. The injection takes 10 minutes or less, and since the area is numbed, there is only a

slight discomfort. You can go home shortly after the procedure; however, youâ&#x20AC;&#x2122;ll need to arrange transportation because of the calming medicine. 4. What can I expect after receiving an injection? You should feel immediate pain relief. This relief may further improve over the next week. For best results, injections are usually given in a threepart series with a one-month gap between each visit. In June 2018, Gritman Medical Center in Moscow became the only hospital in the area, and one of only 20 in the nation, with a Certified Registered Nurse Anesthetist (CRNA) who has earned an advanced certified in Non-Surgical Pain Management (NSPM). This certification took two years of education and hands-on training allowing her to perform advanced injections such as cervical epidural steroid injection and sacral catheters. Ask your doctor if nonsurgical interventional pain management is right for you. Call Gritmanâ&#x20AC;&#x2122;s Interventional Pain Clinic with any questions at 208-883-1152.

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Identify and understand dehydration

MetroCreative

ehydration is a simple condition to understand, but one that can lead to a host of complicated problems. Many people may be quick to associate dehydration with athletes, particularly those who exercise outdoors in warm climates. But dehydration can affect anyone at any time, which only highlights why men, women and even children should learn to identify signs of dehydration and what to do should it surface.

babies and young children should be on the lookout for signs of dehydrations, as infants and even toddlers may not be able to communicate that something is wrong. Signs of dehydration in infants and young children include dry mouth and tongue, a lack of tears when crying, sunken eyes and cheeks, and a sunken soft spot on the top of the skull. In addition, babies who produce no wet diapers for three hours may be suffering from dehydration. A sense of listlessness or irritability in infants and young children is another potential indicator of dehydration. Adults who experience extreme thirst may be suffering from dehydration. Less frequent urination and a dark-colored urine when going to the bathroom also is symptomatic of dehydration. Fatigue, dizziness and confusion are some additional indicators of dehydration in adults.

What is dehydration? Dehydration happens when the loss of body fluids, namely water, exceeds the amount of fluids that is taken in. When a person is diagnosed as dehydrated, that typically means his or her body has lost so much fluid that is has begun to lose its ability to function normally.

Who is vulnerable to dehydration? Anyone can suffer from dehydration, which can be especially dangerous to young children and older adults. The Mayo Clinic notes that older adults, who naturally have a lower volume of water in their bodies, may not feel thirsty until they are already dehydrated, so itâ&#x20AC;&#x2122;s important that aging men and women understand that thirst is not always the best indicator that theyâ&#x20AC;&#x2122;re becoming dehydrated. Babies may become dehydrated when they get sick with an illness that causes vomiting and diarrhea. But even teens and otherwise healthy adults can suffer from dehydration.

Can dehydration be prevented?

What are the symptoms of dehydration? Symptoms of dehydration vary with age. Parents of

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Dehydration can affect anyone, but there are ways to prevent it, even among those people who are especially susceptible to dehydration, such as children and older adults. Parents of babies who are vomiting or experiencing diarrhea should speak with their pediatricians and discuss the ways to prevent such children from becoming dehydrated. Breastfeeding more frequently and giving the baby a medicine such as PedialyteÂŽ can prevent the occurrence of dehydration in babies who are sick. The Mayo Clinic recommends parents take a proactive approach to preventing dehydration in young children, meaning they should not wait until dehydration occurs or symptoms of dehydration present themselves before taking action. Adults who want to prevent dehydration should drink plenty of fluids and include lots of fruits and vegetables in their diets. Such foods contain lots of water and can help the body avoid becoming dehydrated. The Mayo Clinic recommends that athletes begin hydrating the day before engaging in strenuous exercise. A telltale sign of a well-hydrated body is clear, diluted urine. Athletes should replenish their fluids during exercise and continue doing so even after they finish working out or competing. M O N D A Y, J U N E 2 5 , 2 0 1 8

Reduce screen time eye damage

MetroCreative

ccording to a report published in the Daily Mail, many people spend more time on their devices than they do sleeping. A recent Nielsen Company audience report also found that adults in the United States devote about 10 hours and 40 minutes each day to consuming media on their personal computers, tablets, multimedia devices, TVs, and more. Researchers continue to study the effects of screen time on personal health, but there is reason to believe that screen time may be especially harmful to vision. Devices force the eyes to focus at near range, and over time that can have an adverse effect on vision. Prevent Blindness America says that eye fatigue, dryness and blurred vision are some of the common effects of prolonged screen use, but these are not the only concerns. Digital devices also expose the eyes to blue light. While research as to how blue light impacts vision is ongoing, there is concern over the long-term effects of screen exposure since these screens are in close proximity to the eyes and use is often prolonged. Prevent Blindness America says that studies suggest continued exposure to blue light over time can lead to difficulty focusing, premature aging of the eyes and even damage to retinal cells. A recent study by the National Eye Institute found the frequency of myopia, also known as near-sightedness, has increased exponentially in the last few years. Reasons include a spike in time spent looking at things close-up and a lack of outdoor activities that require focusing elsewhere. The American Academy of Pediatrics notes that a separate study recently found that excessive screen time usage in

adolescents was associated with development of acute onset esotropia, or crossing of the eyes, and that limiting usage of gadgets decreased the degree of eye crossing in these patients. Eyes, just like any other muscle, require a varied workout to remain healthy. Many vision experts recommend the 20-20-20 rule. According to this rule, for every 20 minutes of looking at a screen, a person should look away at an object 20 feet away for 20 seconds or more. This will help eye muscles to relax. The group All About Vision says to use proper lighting, such as ambient lighting. Position a computer monitor so that windows or lights are to the sides instead of in front or behind it. Be sure indoor light isn’t too bright, as bright light can contribute to glare and fatigue. Eyes can be adversely affected by screen time unless strategies are implemented to limit strain and to rest muscles.

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5 reasons to try apple cider vinegar

MetroCreative

inegar is a fermented liquid made from a wide array of ingredients that is used primarily to preserve and flavor food. But the uses for vinegar are almost as extensive as the variety of flavors it’s available in. The word “vinegar” comes from the French “vin aigre,” or “sour wine.” Vinegar is a diluted solution of acetic acid that forms with the fermentation of grapes, apples, rice, corn, and many other ingredients. Apple cider vinegar, or ACV, is a type of vinegar that has recently skyrocketed in popularity due to its purported health benefits. ACV is formed from cider or apple must and has a long history as a home remedy, making it the most popular type of vinegar in the natural health community. The following are just a handful of the purported benefits credited to ACV.

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1. ACV improves healthy gut flora. Like other fermented foods and beverages (think yogurt and kombucha), ACV is rich in enzymes and probiotics. Probiotics can aid in digestion and make sure that the digestive system is working efficiently. According to the health and wellness team at MyFitnessPal, unpasteurized ACV can deliver probiotics and energize digestion. Others say that ACV can assist with easing an upset stomach by addressing unhealthy bacteria. Some remedies suggest that the pectin in ACV can help soothe intestinal spasms as well. 2. ACV can be used as a disinfectant. ACV and other vinegars can kill harmful bacteria or prevent them from multiplying, according to Healthline. ACV has historically been used as a disinfectant and natural preservative and may help reduce instances of E. coli. Those same antibacterial properties also may help head off infections of the throat. Reader’s Digest indicates that gargling with ACV can soothe a sore throat and create an acidic environment in the esophagus that most germs can’t survive. 3. ACV contributes to feelings of fullness. Many people insist that ACV helps with weight loss. According to dietician and certified diabetes instructor Katie Rankell at UC Irvine Medical Center, ACV has been shown to lower blood sugar by reducing the absorption of carbohydrates, while also contributing to feelings of fullness that can help people avoid overeating. 4. ACV naturally lowers cholesterol. A 2016 study published in the British Journal of Nutrition found consumption of the acetic acid found in ACV reduced serum cholesterol and triglyceride levels in rats. More research is needed to determine if humans can reap similar rewards. 5. ACV can treat dandruff and other skin ailments. The acidity of ACV changes the pH of the skin and scalp, making it harder for yeast to grow. Applying ACV to the scalp can inhibit dandruff. It also can be used as a toner that exfoliates the skin and makes it less oily. M O N D A Y, J U N E 2 5 , 2 0 1 8

Early signs of Parkinson’s disease

MetroCreative

o people outside of the medical field with no personal or family history of Parkinson’s, the disease may only ring a bell because of some notable names attached to it. The late Muhammad Ali and actor Michael J. Fox are two household names that made their Parkinson’s diagnoses public. But even those who study Parkinson’s for a living do not know everything about this puzzling disease. According to the Parkinson’s Foundation, the cause of Parkinson’s disease is largely unknown. While there’s no cure for the disease, various treatment options can help those diagnosed with the disease live as normal and productive a life as possible. The PF notes that understanding the disease and its progression is the first step to living well. Though the foundation also notes that people first start experiencing symptoms later in the course of the disease, learning to recognize some early symptoms may compel people to seek treatment. · Tremor: Many people might experience shaking after a vigorous workout or when they are dealing with stress or injury. But the PF notes that a tremor in a finger, thumb, hand, or chin while at rest is a common early sign of Parkinson’s disease. · Small handwriting: Handwriting can change as people age, especially if they are experiencing stiffness in their hands or their vision is deteriorating. But micrographia, a disorder in which handwriting becomes abnormally small and cramped, is another early indicator of Parkinson’s disease. · Loss of smell: The PF advises people who are having trouble smelling foods such as bananas, dill pickles or licorice speak with their physicians about Parkinson’s disease. Temporary loss of smell due to something like the common cold, congestion or the flu is not an early indicator of Parkinson’s. · Difficulty sleeping: A significant other may notice their partner moving suddenly during sleep, and such movements may be indicative of Parkinson’s. The PF notes that periodic tossing and turning is normal, as is quick jerks of the body during initial sleep and in M O N D A Y, J U N E 2 5 , 2 0 1 8

lighter stages of sleep are common and should not be mistaken for Parkinson’s. · Stiffness: Stiffness related to current or past injuries or even arthritis is not indicative of Parkinson’s. But stiffness in the arms, body and legs that is unrelated to injury or arthritis and does not go away with movement might be a sign of Parkinson’s. The PF notes that people sometimes describe this symptom by saying their feet feel stuck to the floor when they try to move. · Constipation: People who strain to move their bowels might be showing an early sign of Parkinson’s. However, various factors, such as dehydration and a diet without adequate fiber, can cause constipation. Information about additional symptoms is available at www.parkinson.org.

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Balancing core nutrition for optimal health

Sponsored by: Andy Pottenger, PharmD • Hells Canyon Pharmacy

consider nutrition fundamental to health. Diet, exercise and attitude go hand-in-hand with this. Here is a list of essential core supplements: Optimal health starts with the gut, so first on my list are probiotics. The intestinal tract contains trillions of bacteria that digest food, produce vitamins, and regulate our immune system. Sugars, alcohol, oxidative stress, infection, chronic inflammation, brain injury, sterilized food and toxins can alter the balance between good and bad bugs. Beneficial bacteria, called probiotics, must be taken to restore the balance in our digestive system. Second is Vitamin D. Cells all over our body use this hormone to communicate with each other, sending messages that regulate and control genes. It helps our body fight infections and maintain healthy muscle action.

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It’s used in brain development and for healthy lungs. Adding Vitamin K increases the effectiveness of Vitamin D and directs calcium into the bones. A multivitamin, consisting of four to six capsules, is next on my agenda. Food is often lacking vital nutrients because it is processed, grown in depleted soil, transported and stored, and hybridized from different genetic species. Our body also has demands for extra nutrients due to chronic stress and the toxic environment. We need to supplement these needed vitamins and minerals at clinically effective dosages and in the right form. Some will need to consider extra calcium and magnesium, or additional B vitamins. Lastly, I consider Omega3’s important to optimize well-being. DHA and EPA, found in Omega3’s, are called “essential” because they impact every biological process in our body, but we can’t produce enough on our own. They are vital for brain function, as well as to support our cardiovascular system and blood sugar metabolism. They are important for optimal eyesight, healthy skin and connective tissue. Fish oils are shown to battle inflammation and enhance our immune system. We can get our Omega3’s from fish, but we often don’t eat enough. Due to the increase of heavy metals and PCBs, I look for a high quality fish oil that clearly states it is in triglyceride form and has no detectable toxins.

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How physical therapy makes a difference in your total joint recovery

Sponsored by: Johanna Strehle, PT • Dynamic Physical Therapy

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 should 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 M O N D A Y, J U N E 2 5 , 2 0 1 8

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.

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Healthy ways to relieve stress

MetroCreative

tress affects people from all walks of life, and the causes of stress are as varied as the people it afflicts. In its 2017 Stress in AmericaTM survey, the American Psychological Association found that the three most common sources of stress were the future of the nation (63 percent), money (62 percent) and work (61 percent). According to the National Institute of Mental Health, routine stress that becomes chronic can result in a host of negative side effects. Such stress can suppress the immune system, disrupt digestion and have an adverse effect on sleep. But men and women who feel stressed at the end of each day need not resign themselves to sleepless nights and/or weakened immune systems. A proactive approach to alleviating stress during the day can help men and women reduce their stress levels and avoid the negative side effects associated with chronic stress.

Walk away The APA notes that taking a break from a stressor is one of a handful of healthy techniques that research has indicated is a successful way to reduce stress, both in the short- and long-term. If a project at work is proving especially stressful, step away for a short period of time to do something else, whether itâ&#x20AC;&#x2122;s to go for a brief walk or converse with a coworker about something unrelated to the project. Avoiding the stress entirely, especially if itâ&#x20AC;&#x2122;s a work project or a bill that must be paid, is not the answer. But a short break from the stressor and thinking about it can provide a new perspective and time to calm down.

Meditate When stressed out, men and women should not discount the potential benefits of meditation. Researchers from Johns Hopkins University examined more than 19,000 meditation

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studies, ultimately concluding that mindful meditation can ease stresses like anxiety, depression and pain. The APA notes that such meditation has been found to reap immediate benefits, potentially helping people who can find time to meditate during the day to prevent their stress from accumulating throughout a hectic workday.

comparison to the toll chronic stress, which can contribute to heart disease and stroke, takes on your body. Stress is a part of daily life for many people. But there are several simple and quick ways for stressed out men and women to reduce their stress during the day.

Find time to exercise The APA notes that research continues to support the notion that exercise is as beneficial to the mind as it is to the body. Exercising several days per week is especially beneficial to mind and body, but even 20-minute exercise sessions, including a walk around the grounds of an office complex or a quick swim during a lunch break, in the midst of stressful days can help people combat stress for several hours afterward.

Delegate more during the day Work is the third-leading source of stress among Americans. Men and women who feel overworked may benefit by delegating more tasks during their days or simply stepping back and taking on less work. The potential effects on your career of taking on less work will likely pale in

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