Active Life Guide July 2014

activelife taking the fear out of facial rejuvenation

FOR MEN & WOMEN

Guide

TM

THE BEAUTIFUL GAME

BRAD RING

MUSCLE RECOVERY: THE MISSING PIECE OF THE PUZZLE

Safe in the

SUN

WHAT

YOU NEED TO

KNOW

ABOUT SPORTS

DRINKS

TIPS

for

JULY 2014

PREVENTING

SUMMER

SPORTS Injuries

OUR TEAM HAS removed the hurdles to

EXPERT CARE. Shorter waiting times. A team of specialists, in one easily accessible location. At Franciscan St. Francis Health – Carmel, there are no obstacles to receiving exceptional sports medicine care.

Whatever your sport, you’ll benefit from our wide range of services, including surgical consult, sport-specific training, physicals, nutrition, and rehabilitation with convenient parking.

To schedule an appointment with one of our specialists, call (317) 705-4600 or visit FranciscanStFrancis.org/Carmel.

Carmel

ORTHOPEDICS • JOINT REPLACEMENT • SPORTS MEDICINE • PHYSICAL THERAPY FRACTURE CARE • SPINE CARE • REHABILITATION • LAB & IMAGING

JULY 2014

Vol. 7 Issue 07 (#81)

16 COVER STORY BRAD RING

FEATURES + COVER STORIES

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ASK THE EXPERTS LOVE YOUR HAIR!

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/ TAKING THE FEAR OUT OF FACIAL REJUVENATION

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/ WHAT YOU NEED TO KNOW ABOUT SPORTS DRINKS

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/ SAFE IN THE SUN

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/

ROUTINE MUSCLE RECOVERY: THE MISSING PIECE OF THE PUZZLE

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/

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/

TIPS FOR PREVENTING SUMMER SPORTS INJURIES

WHAT’S NEW? t3 cycling and triathlon

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/ NEW ADVANCES IN REGENERATIVE MEDICINE

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Photography by Eduardo Peña

/ ALL NATURAL AND HORMONE FREE—DOES IT EVEN MATTER?

TM

LETTER FROM OUR ASSISTANT EDITOR

Summer Precautions

FOLLOW US

Credits

Summer seems to be the most carefree time of the whole year. But without the winter concerns of intense cold and snow, and layers of clothing needed to protect oneself, there tend to be some things that are overlooked as we enjoy that warm, wonderful sun.

1. Hydration Of course you need to drink plenty of water.

But there are other factors that come into play here. First of all, are you drinking other things that contribute to your dehydration? How is that possible? Well, alcohol is a type of diuretic. When you are out enjoying a neighborhood barbeque and a few beers and shots, you are increasing the amount of water you would normally lose through urination. Add that to the water you are losing in the form of sweat as you sit at that event, and you are looking at some serious dehydration. With dehydration comes many problems—thicker blood and poor circulation, just to name a couple. At the same time, alcohol prohibits your body from accurately detecting and regulating its water level. I am not saying you can’t enjoy time out with friends during the summer season. What I am saying is to make smarter choices. Limit your alcohol consumption when you are exposed to heat. When you do choose to have a drink or two, drink twice as much water as you do alcohol. Not only will it keep you hydrated, but it will also help keep the headaches and misery the next day to a minimum.

2. Electrolytes

I have heard several radio commercials lately about the importance of having your kids drink water as they play outside because kids are known for not slowing down and are never really aware that they are dehydrated. These commercials stress the importance of monitoring your kids and encouraging them to drink water before, during and after exercise. I know this sounds like what we just talked about, but hang with me here. Yes, they need water. But when anyone sweats, they are not just losing water—they are losing electrolytes. Electrolytes help our bodies function properly and allow the electrical impulses through which our brain and body communicate to be sent without interference. Any sort of electrolyte imbalance will impair the body’s ability to send these signals. Think about how losing these during excessive sweating will affect your body functions. This same concept applies to adults. The common recommendation is to have 100 mg of sodium per 8 oz. of electrolyte replacement for every 20 minutes of activity. Since most sports drinks are loaded with sugar, try healthier options like low-calorie electrolyte tablets that dissolve in water. Or you might try mixing natural electrolyte sources like lemon or lime juice with the needed salt and a bit of natural sweetener like Stevia. The options are endless, and you don’t need to spend a lot of money on the leading brands.

AR

Have fun and stay healthy!

Sincerely,

aNNA REed

Assistant Editor

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EDITOR - IN - CHIEF EDUARDO PEÑA

ASSISTANT EDITOR ANNA REED

SENIOR WRITER MATTHEW HUME

CONTRIBUTORS

ANDREW BRIDGE GREGORY CHERNOFF AMY CONVILLE BRIAN DIERCKMAN HILARY HAGNER JOE LAZZARA ROBERT SILBERT

PHOTOGRAPHY ACTIVE LIFE GUIDE CORP

ART

ACTIVE LIFE GUIDE CORP.

MARKETING COORDINATOR JUSTYNA DORUCH jdoruch@activelifeguide.com Phone: 317.776.1689

ACCOUNT EXECUTIVE DEBBIE SAPPER dsapper@activelifeguide.com Phone: 317.507.5652

CIRCULATION ACTIVE LIFE GUIDE CORP.

CONTACT INFORMATION Info@activelifeguide.com

COMMENTS & FEEDBACK editorial@activelifeguide.com

SUBSCRIPTIONS subscribe@activelifeguide.com

_________________________ © 2014 ACTIVE LIFE GUIDE CORP. 597 Industrial Dr. Suite 105 Carmel, IN 46032 (317) 776 - 1689 ActiveLifeGuide.com activelife Guide is published monthly by active life Guide Corp. 597 Industrial Dr., Carmel, IN 46032; Copyright by active life Guide Corp. activelife Guide is a registered trademark of active life Guide Corp. activelife Guide strongly recommends that you consult with your physician before beginning any exercise program. If you follow these fitness tips, you agree to do so at your own risk and assume all risk of injury to yourself, and agree to release and discharge activelife Guide from any claims.

STOP TAKING unnecessary medications to mask your pain. You don’t have to go from specialist to specialist searching for answers.

Beauty

INFORMATION

ASK THE EXPERTS LOVE YOUR HAIR!?

Q:

Are your hair and nails prepped and ready for all that summer has in store?

Isn’t it time to start loving your hair every day, not just the day you leave the salon?

At Method Salon we believe that hair and nail care is truly a science and an extension of one’s health and well-being.

Our team of passionate experts offers an individualized approach to guest care that is second-to-none. We begin each service with an in-depth personal consultation to understand and address your individual hair and nail care needs. We end each visit with an individualized at-home plan that incorporates not only your hair, but also your lifestyle, so that you leave with a color and style you can maintain.

We know that your needs change with the seasons and over time. Now that it’s summer, it’s important to stay hydrated, polished and healthy. It’s time to reassess what your hair needs to keep you looking fabulous. Do you have highlighted or colortreated hair? This type of hair requires special attention in order to maintain its healthy integrity and color retention. Our

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/July 2014

salon experts will suggest an at-home maintenance plan designed to keep you looking your absolute best.

Q:

Whatever summer has in store for you and your hair, our team of salon experts is here to help you keep your hair healthy, shiny and gorgeous all year!

Will you be relaxing in a pool/lake/ocean?

Different water types have different effects on your hair. A customizable deep conditioning treatment is a must—not only to replenish moisture, but also to prevent your color from losing its vibrancy. In addition, a ShadesEQ conditioning gloss will add gorgeous shine and provide a layer of protection against the sun’s harmful rays.

Q:

Leaving for vacation?

We carry a variety of airline-approved, travel-sized professional hair care products to take with you on your adventures.

Don’t forget that a product with UVA/UVB protection is a MUST for your hair. We will be happy to recommend the product most suitable to your hair.

Amy Conville, Owner/Stylist Call or email us today for a complimentary hair consultation. Mention this article when scheduling and receive $10 off a retail purchase of your choice (limit one per customer).

Method Salon is located at 1200 West Carmel Drive in Carmel, Indiana. Call us at 317 660-1717 or visit us on the web at www.methodsalon.com for more information.

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Health

INFORMATION

A

esthetic options have become extremely sophisticated and are excellent for skin improvement and rejuvenation.

Nowadays, extensive research and innovation brings a tremendous amount of science to cosmetic treatments.

Endoscopic and minimally invasive surgical techniques have become so refined that many procedures can be performed under local anesthesia with minimal recovery time.

Examples of these procedures include: mini facelift, brow or eyelid lift, injectable therapy and laser treatments.

By Greg Chernoff, M.D., F. R.C.S.(C)

Taking the Fear Out of

Facial Rejuvenation

Mini Facelift

The mini facelift offers patients a lessinvasive surgical procedure, under a local anesthetic, to improve the appearance of the lower face and jowls without undergoing a traditional facelift. I use a special suturing technique to reduce tension and minimize visible scarring.

Brow or Eyelid Lift

The effects of aging are inevitable, and it’s the brow, forehead and eyelids that are often the first to show, as skin begins to lose its elasticity. Sun, wind and the pull of gravity all affect the face, resulting in frown lines, wrinkling across the forehead, an increasing heaviness of the eyebrows, and puffiness or bags under the eyes. A short endoscopic procedure, under local anesthesia, provides remarkable results.

Injectable Therapy

Our center offers all options for injectable therapy. We often use Botox to soften forehead lines and crow’s feet, to treat migraine headaches, and to treat excessive sweating of the palms or underarms. We

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offer multiple dermal filler options to plump lips, smooth folds, improve fine lines and restore lost volume to the face. Additionally, we offer long-lasting and natural options like cellular therapy and autologous fat injections to help patients improve scars, lines, wrinkles, and overall tone and quality.

Laser Treatments

Our center is among the largest laser centers in the country. We have multiple options for treating sagging, aging, or spotted skin, wrinkles, skin tightening, toning, cellulite, and overall quality improvement. We continuously conduct research that provides our center with experience and advanced treatments.

For many of our patients, there comes a point when surgery, or a combination of surgery plus laser and injectables, is the best option. This point occurs when the mid-facial muscles weaken. We begin to see flattening of our cheeks, deepening of our marionette lines, jowling, and banding or fullness of our necks. If you believe you are at this point, we can help. Techniques

and improvements have advanced significantly over the years, yielding many more options for outpatient surgical procedures that offer minimal downtime and rapid healing.

Days after a mini facelift, brow, or eyelid lift, my patients look rested and refreshed.

Patients are able to return to work within one week after surgery—sometimes sooner depending on the extent of the procedure.

Injectable therapy requires no downtime, or minimal downtime, based on the procedure.

Laser treatments vary with respect to downtime and recovery. The recovery time can range from no downtime to one, two or three days, depending on the type of therapy.

Greg Chernoff, M.D., F.R.C.S.(C) is a Triple Board Certified Facial Plastic and Reconstructive Surgeon with over 20 years’ experience helping patients achieve their “Natural Best.” To learn more, call 317 573-8899 and visit www.drchernoff.com.

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October 2, 2014

The CHERNOFF 9th Annual Bazaar

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COSMETIC SURGEONS

Nutrition

INFORMATION

By Joe Lazzara, Owner of Joe’s Butcher Shop

All Natural and Hormone Free—Does It Even Matter?

We’re here to help you understand!

I

s there anything more confusing than the mass of claims regarding the terms “all natural” and “hormone and antibiotic free” when it comes to proteins? As responsible protein shoppers, what we desire is to buy what is healthiest for us and our animals at a price

that makes sense. The only way we can make wise choices is to better understand these terms and what they mean in the marketplace.

“All Natural” – There is perhaps no more abused term than “All Natural” or “100% Natural.” The FDA defines the term as “nothing artificial or synthetic is included in, or has been added to the product that would not normally be expected to be there.” Clearly the intent was to keep preservatives and other man-made chemicals away from our food sources.

Instead, word of art and lack of specificity has allowed marketers to use these terms to include anything that is from nature.

That means that ingredients such as high fructose corn syrup and hydrogenated fats and oils are “all natural” even though they are processed ingredients. By these standards, “all natural” protein as a term is nearly worthless, as just being from a live animal at some point qualifies protein to be “all natural.”

Hormone Free – Hormones in protein production that garner the most attention are growth hormones (GHs). GHs are protein based and break down in the digestive system; and therefore they must be injected. GHs are not fed to animalsm

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as they would not be effective due to breakdown in the stomach.

Since 1950 the use of GHs in poultry and pork has been banned in the U.S. Claims of hormone-free poultry and pork are simply statements of fact, not something out of the ordinary that should garner your purchasing attention. Most gains in the size and production of pork and poultry are results of improved breeding, nutrition and environmental conditions.

GHs are a concern, however, in meat and dairy cattle. GHs are administered to high production feedlot cattle over time via an ear implant. GHs (such as rGBH) in dairy cattle are administered to increase milk production. Studies have shown that GHs in dairy cattle do pass through to milk and therefore would be of concern to the public.

The jury is out on GHs in meat, as large volume producers do test their meat to be GH residue free. However, GHs are passed through beef cattle waste, and they find their way into our rivers and streams; this could pose potential health risks. Avoiding rBGH

in your dairy has become pretty simple these days, as national awareness of the issue has increased. But getting GH-free beef is harder and requires both increased shopping time and buying dollars. Buying rBGH free makes sense for most of us, while buying GH-free beef is more of a personal choice and risk analysis.

Antibiotic Free – This is an area where one’s purchasing power might be well used. Each year, the protein producers use 15 to 17 million pounds of sub-therapeutic antibiotics to promote anywhere from a 3% to 7% increase in meat production in herds and flocks. If a group of animals is treated with an antibiotic over time, the bacteria living in those animals will be resistant to the drug. If a person ingests these resistant bacteria through improper cooking of their protein and become ill, they might not respond to standard antibiotic treatments.

Antibiotic-free meats command a higher purchase price and are more subject to issues with availability. These availability issues are ever decreasing as demand for this way of raising proteins increases.

Family

INFORMATION

What You Need to Know about

Sports Drinks

I

t’s pretty hard these days for you and your children to miss all the sports and energy drink advertisements throughout the day. They are on billboards, in the grocery store at check-out, and even on the sidebar of your search engine when online.

There must be something that you are missing if you are not an avid consumer, right?!

Wrong!

Keep your family healthily hydrated this summer!

We all know knowledge is powerful, which is why I have found it incredibly important to discover what exactly is in our children’s sport drinks and if they really live up to all the hype. I’ve sought out some of the best pediatric counsel, and here is what I have found.

NEVER These commercial products are never a “good” choice: “Soda is not recommended for hydration during sports and should be avoided because it contains excess sugar, which can lead to weight gain.” – KidsHealth.org “There is no reason at all for children and teens to consume energy drinks, according to the AAP [American Academy of Pediatrics] report. The dose of caffeine they deliver is both potentially dangerous and unnecessary for children and teens.” – Esther Entin, M.D. SOMETIMES Moderation is the key to success with anything, but especially when it comes to these athlete-endorsed options: “Vitamin waters may look like a quick way to fill any nutrition gaps in your child’s diet, but these nutrients can come from a healthy meal or snack, too.” – KidsHealth. org “Sports drinks contain extra calories that children don’t need, and could contribute to obesity and tooth decay.” – Holly J. Benjamin, M.D. “Besides the small amount of potassium, what else does the sports drink offer?

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Thirty-four grams of sugar. If a child with an empty stomach is given 34 grams of processed sugar, the sugar will flow into the bloodstream quickly. A banana and a clementine both have fiber, which slows any natural sugars from entering the bloodstream. There is no fiber in the average sports drink.” – Casey Seidenberg, Nutritionist (and mom) ALWAYS Water is easily the best choice to fully hydrate your child! If you are struggling to get your child to drink more H2O, you are not alone; but there are a couple things you can do starting today that will help your child to drink more of nature’s best.

3. Natural fruit smoothies made at home are also a safe daily go-to!

No matter what, keep your home fully purged of unhealthy beverages and packed instead with healthy “ready” options like water bottles and fruits. Most kids just want what they see, and if sugar-loaded options are out of sight, guess what? They are out of mind.

Always listening,

1. Start by taking your child to a store that sells stainless steel water bottles and allow them to pick one out that they absolutely love. Then, once you are home, show them how to fill it up themselves—this gives them a sense of maturity and independence. It worked really well with my youngest when he was 4 years old.

2. What works especially well for my boys is giving them only two 8-oz. cups a day of juice, milk, etc. They, for example, made the choice to have one cup of juice with breakfast and one cup of juice after school/ summer camp. The rest of the day is spent drinking water.

Hilary Hagner Certified Personal Trainer Sources: 1. “Sports and Energy Drinks: Not Kid Stuff.” Esther Entin, M.D. http://www.thedoctorwillseeyounow.com/content/kids/art3345.html 2. “Gatorade vs Water: Which is Better For Kids?” Casey Seidenberg, Nutritionist. Washington Post. http://www.washingtonpost.com/lifestyle/wellness/gatorade-vswater-which-is-better-for-kids/2013/05/28/19a54ff0-bf35-11e2-9b091638acc3942e_story.html 3. “Sports and Energy Drinks” KidsHealth.org. http://kidshealth.org/parent/nutrition_center/healthy_eating/power_drinks.html

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BY MATTHEW HUME | Photography by Eduardo Pe単a

Cover Story

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The

BeautifuL

GAME! brad ring

In honor of World Cup fever, activelife Guide proudly shines this month’s spotlight on the Indy Eleven’s own Brad Ring.

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THE BEAUTIFUL

GAME! W

orld Cup Fever!! Have you caught the bug? The 2014 FIFA World Cup officially took hold of the city on June 12, and there’s no curing the illness until the final game is played on the 13th of this month. Raucous enthusiasm has been erupting from pubs and viewing parties all over town for the past several weeks, as Indianapolis has at long last joined the world in admiration of the great game of soccer—or what the rest of the world simply calls “football.”

This surge in soccer’s local popularity may have something to do with our new professional (NASL) league, the Indy Eleven. And in honor of World Cup fever, activelife Guide proudly shines this month’s spotlight on the Indy Eleven’s own Brad Ring.

You might say that Brad was born with a passion to compete. Like many youngsters, Brad played around shooting baskets in his driveway when he was a kid. But if things weren’t going his way, he wasn’t one to give up easily. “When all the other kids had gotten their fill, I’d stay out there and shoot by myself,” he says. “I would try to beat my previous record... If I’d made 8 of 10 from the free throw line, I kept shooting until I made 9 of 10.” In the winter, he’d shovel away the snow to get to the hoop, bundle up nice and warm, and keep on shooting.

When he was growing up—and even now—Brad’s mom has a knack for reminding him of the sacrifices she made getting him where he needed to be.

“She’d often take me to football practice from 3:30 to 5:00, and straight to soccer practice from 5:30 to 7:00, before finally making it to the baseball diamond for my 7:30 game,” Brad recalls. And if that weren’t enough activity for young Brad, he played basketball during the winter, golf during the summer—and rode his bike around anytime the sun was out.

>See more+exclusive photos of Bard’s cover shoot at activelifeguide.com

DREAMS REALLY DO COME TRUE All grown up now, Brad gets to compete for a living, as defensive midfielder for the Indy Eleven. Brad’s 3rd grade journal documents his dream of becoming a professional soccer player. “It was my dream in elementary school, and my goal when I was at Indiana University,” Brad says. “And it’s become my passion ever since I signed my first professional contract.” That was in 2009, with the San Jose Earthquakes. He signed a two-year contract with the Eleven in January 2014.

Brad knows that he’s lucky to be able to stay in shape while living his dream. “My career as a soccer player keeps me fit, and I don’t have to do much, physically, outside of practice,” he says. He realizes not everyone has it that easy. “I admire those who make time in their busy days for a workout,” he tells me. “I feel very gratified knowing that my work consists of playing soccer for two hours, six days a week.” Besides playing soccer, Brad stays active by playing golf and basketball, heading to the gym, and going on walks with his wife and their son. He points out that it’s important for each of us to find an activity we enjoy doing. “If you hate running but love playing volleyball, don’t go for long runs everyday,” he says. “Enter a volleyball league and get your workout in that way.”

If you’ve never worked out regularly, Brad says you don’t know what you’re missing.

“Besides the obvious health benefits that being active provides, I work out for the other reasons as well,” he tells me. “I find that on days I had a good workout, I have more energy and a more positive attitude the rest of the day.” And how much exercise does a person need to reap these benefits, both physical and mental? “It’s critical that you make time during your week to be active,” Brad says.

“Sit down, look at your schedule, and carve out 30 minutes, four to five times a week where you will dedicate your time to being active.” It can be anything, really— hiking, running, playing a sport, going to the gym—the list goes on. Whatever it is, Brad points to the importance of working hard and getting your heart rate up.

When it comes to nutrition, Brad keeps things as healthy as he can. “I eat pretty healthy, with a large amount of fruits and vegetables,” he says. “My dinner typically consists of a salad, chicken or fish, rice or potatoes, and vegetables.” Still, he admits to a desirous sweet tooth. “I try not to give in often,” he tells me, “but my two favorite guilty pleasures are donuts for breakfast

and ice cream for dessert.” (Dessert at a meal besides breakfast...I think...)

PERKS OF THE JOB Being a professional soccer player has given Brad the opportunity to travel the world—and he’s loving every minute of it.

“While representing the Midwest region through ODP or the U-20 US National team, I’ve experienced the cultures of Brazil, Portugal, Spain, England, Costa Rica, Ireland and Italy,” he says. “And these amazing experiences and memories came at no cost to me!” Brad couldn’t be more grateful.

As much as he loves exploring the cultures of the soccer world, one of the greatest joys Brad finds in being a pro is the opportunity to influence today’s youth.

“I love meeting kids and talking to them about soccer, school, friends and so on,” Brad says. “I always try to be a positive role model because it’s amazing to think that I could have a lasting impression on a kid’s life.” Another of the job’s perks can be found right in the stadium. “The joy and pride I feel when I look into the stands and see 11,000 fans plus cheering us on is remarkable,” he says. “I only hope that our fans have the same sense of pride and happiness as they watch us play on game days.” Speaking of fans, Brad wants to give a special shout out to the Brickyard Battalion. “They bring passion, noise and support to every single game, home and away... Bravo, BYB! I applaud you all!”

BACK HOME AGAIN At the end of the day, when the competition has come to a temporary ceasefire, Brad points to his family—his wife and young son—as his greatest accomplishment. “Being such an active person, I knew my wife would have to be cut from the same mold,” Brad says with a smile. He met his wife Juli while they were both at Indiana University. “We’re very competitive and love competing against each other in things like darts, bowling, gold and basketball shooting contests,” he says. And in all his years on the soccer field, the most memorable “activelife” moment for Brad was a vacation he took with his wife to Hawaii a few years back. “I just couldn’t be more proud of my beautiful wife and son.”

And Indianapolis couldn’t be more proud to have Brad Ring on our team.

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Health

INFORMATION

By Andrew Bridge, M.D.

Safe Fun

SUN

Don’t be too shy around your friend Mr. Sun! By taking just a few precautions, you can safely enjoy the summer sun.

in the

The additional following tips can help you and your family enjoy safe fun in the sun: • Apply a broad spectrum UVA and UVB sunscreen, with an SPF of 30 or greater, 30 minutes prior to being in the sun.

• Reapply sunscreen every 2 hours, and more frequently if sweating or getting wet.

A

fter an extended and brutal winter, spending time outdoors feels pretty good these day. Whether jogging on the Monon, dining out with friends, or being at the lake or pool, the fresh air and sunshine seem long overdue! The same sun rays, however, can be damaging to your skin. In addition to contributing to the development of skin cancer, the sun produces ultraviolet light that causes premature aging of the skin. The sun’s ultraviolet A rays (that contribute most to skin aging) can penetrate window glass, and even make it to the earth’s surface on cloudy days. Daily use of a broad spectrums unseen to sun exposed skin is beneficial, even if you do not anticipate spending significant time in the sun.

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• Consider using a spray-on sunscreen for hard to reach areas, hair baring skin, and for children.

• Avoid sun exposure during the peak hours of intensity from 10:00am to 4:00 pm.

• Wear a wide brimmed hat and other sun-protective clothing.

SKIN CANCER AWARENESS Skin cancer is the most common type of cancer in the United States. One in five Americans will develop skin cancer during their lifetime.

Basal cell carcinoma, squamous cell carcinoma, and melanoma make up the most common types of skin cancers. Skin cancers tend to grow on sun exposed skin, however, they can appear in any part of the

body. Fairer skin types tend to have an increased risk for skin cancer, but darker skin types are not without risk.

Skin cancers can have multiple and varied appearances. If caught early, most skin cancers are curable. Melanoma, in particular, if left undetected can be a devastating skin cancer with an aggressive course.

Risk factors for developing skin cancers include: • History of blistering sun burns.

• Tanning bed use.

• Long-term sun exposure from work or recreation • An increased number of moles • Personal history of skin cancer • Family history of skin cancer Self skin examinations, skin examinations with a partner, and screening by a dermatologist are important steps to catch skin cancer in its early stages. If you have any of the above risk factors, or concerning skin lesions, do not wait until it is too late to get a professional opinion!

For references and more information, please visit: The Skin Cancer Foundation at www.skincancer.org and The American Academy of Dermatology at www.aad.org

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William Hall, MD

Training

ROUTINE

Muscle Recovery: The Missing Piece of the

Puzzle

Routine by Anna Reed | Photography by Eduardo Pe単a | Model SARA BURWELL

The workout:

a a aa

Butterfly Stretch Squat Stretch Cobra Stretch Upper Body Stretch

For more routines you can do at home, visit activelifeguide.com

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W

e all know the importance of exercise. But stretching after exercise is vital to muscle recovery—and it seems to be the part of fitness that is often overlooked. Sure, stretching isn’t as fun as hitting the weights or pavement, but it is every bit as important.

The stretches below are just a few that can be helpful. Always remember to breathe during stretching, and keep the core tight and spine in neutral. Hold each stretch 20–40 seconds and repeat 3–4 times each.

Butterfly Stretch

A

a. Sit on the floor and place soles of feet together, knees angled outward. b. Sit erect and press knees down toward floor, and lean with chest toward feet. c. Pause and hold 20 seconds. Repeat as directed.

B

Squat Stretch a. From a plié position, lower into squat. b. Place elbows on inner thighs to press knees apart. c. Keep spine neutral and core tight. d. Pause and hold 20–40 seconds. Repeat as directed.

<<

Tip:

Use your hands to hold your feet together as you stretch.

23

<<

Tip:

Be careful not to put too much pressure on lower back during stretch.

Upper Body Stretch a. Sit on floor with soles of feet together and knees angled outward. b. Clasp hands and invert them overhead with palms toward ceiling and look straight ahead. c. Keep tailbone pressed into floor and press palms toward ceiling as core and back stretch upward. d. Pause and hold 20â&#x20AC;&#x201C;40 seconds.

Repeat as directed.

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Cobra Stretch a. From prone position, place palms on the floor by rib cage and press upward until upper body is off the floor and abs feel stretched. b. Pause and hold 20 seconds.

Repeat as directed.

<<

Tip:

Closing your eyes can help your body relax as you hold this stretch.

Donâ&#x20AC;&#x2122;t forget to breathe!

317.574.1677 Dr. Arthur J. Sumrall, M.A, M.D.

10291 N. Meridian St., Suite 300 | Indianapolis, IN 46290

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INFORMATION

By Brian Dierckman, M.D.

Tips

for

Health

Preventing

Summer Sports

Injuries STAY HYDRATED

Temperatures are on the rise, and so should be the amount of water you drink! Hydration is important BEFORE, DURING and AFTER exercise. If you wait until you’re thirsty, you’re too late. A simple guide is to drink 8-16 fluid ounces for every 30 minutes of exercise/ activity. Another helpful tip is to weigh yourself before and after you exercise— each pound of weight loss corresponds to roughly 2 cups of water.

STAY COOL

Too much sun can be dangerous for more than just your skin! Excess heat can cause heat stroke or heat exhaustion. Heat exhaustion symptoms are heavy sweating with cold, pale and clammy skin, along with fatigue and weakness. If severe, athletes can even faint and collapse due to fluid/electrolyte imbalances. Heat stroke symptoms are hot, dry and red skin, and the condition is often preceded by heat exhaustion and its symptoms. A person can have rapid heartbeat, confusion and even loss of consciousness, and can be fatal in severe situations. Limiting/avoiding time in the sun during the hottest hours of the day (12 to 3pm), wearing well-ventilated, loosefitting clothing and drinking plenty of water are also helpful.

WARM UP

If you’re climbing off the couch for the first time after the long winter hibernation, don’t

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Follow these simple steps to keep summer sports injuries at a minimum.

expect to be in the same shape as last summer! Do your body a favor and slowly build back your strength and conditioning.

This begins with a proper warm-up program.

Jumping straight into a game without proper warm-up and stretching is one of the most common causes of athletic injuries. It’s better to spend 5 to 10 minutes doing an active warm-up routine followed by stretching before you give it your all.

KNOW YOUR LIMITS

Brain injuries cannot only be season ending, they can be life-changing. Helmets should fit comfortably and sit as low on the head as possible, and be stable enough to support hard impacts. Regardless of the sport or activity, read and follow all posted rules, and make sure all equipment is fully functional.

Remember, proper footwear is important, too. Make sure the shoe is appropriate for the activity, fits your foot type and has adequate cushioning.

If you haven’t hit a golf ball in three years, going to the driving range and hitting a bucket of 200 balls the first time out is not the wisest move! Regardless of the sport, make sure you slowly and safely build up your exercise ability/tolerance—your body is less able to tolerate dramatic changes in activity level as we age. If it’s your first time trying out a new activity, make sure you receive proper instruction and training, and stick with the basics until you have mastered these. Sport-specific training is important as well, but general strength and cardiovascular exercise will provide a strong base for any type of exercise.

Brian Dierckman, MD, Orthopedics, Bone and Spine

PLAY SAFE

www.indyboneandspine.com

Although you may not find protective equipment “cool” or you may feel it “gets in the way,” these helpful devices are designed to avoid serious injuries. If a person is skateboarding, bicycling or rollerblading, strap on a helmet to prevent head injuries.

ACTIVELIFE GUIDE

What’s New?

SPOTLIGHT

T3 Cycling and Triathlon

A

www.t3multisport.com

Vern LaMere, Owner t T3 Cycling and Triathlon, Vern LaMere and his expert staff do whatever it takes to maximize their customers’ enjoyment of cycling and triathlon. How do they do this? “First, we create a welcoming and non-intimidating atmosphere with personalized service,” says Vern. At T3, the staff meets each customer at their individual level of experience—and from there they guide customers to the bikes and products right for meeting their individual goals and needs.

Perhaps most uniquely, the staff members of T3 actively share their own passions for cycling and triathlon. “We know that cycling and triathlon can dramatically improve overall fitness and competitive racing,” Vern says, “but it can also dramatically improve one’s outlook on life. We desire this for all of our customers.”

Vern started competing in triathlon in the early 1980s, and his passion for cycling goes back to his childhood days. The idea to start a store committed exclusively to the sports of cycling and triathlon, however, began when Vern was working as an exercise physiologist at the National Institute for Fitness and Sport in Indianapolis. He later started an applied

Human Performance Lab, offering a variety of tests and assessments for all types of endurance athletes. “The majority of the triathlon bikes and gear that [triathletes] were bringing in were not purchased at local bike shops,” Vern says. For Vern, the idea that local triathletes’ equipment needs were not being met here at home got him to thinking hard about starting a store such as T3. In 2008, he opened his business, then called T3 MultiSport—and the response was beyond his wildest hopes and expectations.

the head of T3 Cycling and Triathlon. But he doesn’t do it alone. “I have awesome employees that make our jobs incredibly fulfilling and fun!” Vern says. “Greg Miller is my ‘silent’ business partner,” he says. “I coached him in triathlon in 2007 and he came on board as investor/owner. He has been a rock for the business.” Step into T3 and you’ll see Vern and any number of his knowledgeable staff—Eric Roberson, Jeff Hartman, Doug Friedenson, Dave Yohe, Greg Shepard and Ben Finley.

In June of this year, Vern moved T3 Cycling and Triathlon to a new location in Carmel’s Cool Creek Commons, in close proximity to both the Monon Trail and Cool Creek Park and Trail.

“Being so close to the trails, we’ve expanded our bike lines to include recreational and leisure bikes, Cyclocross, mountain, and even cruisers!” Vern says. “We also service any make or model of bike, and we have highly skilled mechanics who have been in the bike industry for many years.”

Regardless of your skill level, T3 Cycling and Triathlon is there to cater to your needs. “We consider everyone’s goals and needs to be at the same level for us,” Vern says. “If a customer’s wants or needs are simply to enjoy cycling for what it is—fun and a tremendous joy—then that is paramount to us. Beginners are just as important to us as competitive cyclists or triathletes with more competitive goals.” If you fall into that beginner category, Vern invites you in to answer your questions and educate you on the sports of cycling and triathlon. If you’re a seasoned veteran of the sport or a serious competitor, he invites you in to experience his staff’s expert knowledge, drawn from years of competitive racing.

With a master’s degree in exercise physiology/ human performance and a lifetime focus on improving performance through training modalities and methods in cycling, running and triathlon, Vern fits perfectly into his position at

Address:

Phone:

Operation Hours:

Cool Creek Commons Shopping Center 2508 E. 146th Street Carmel, IN 46033

(317) 257 - 1117

M-F 10-8 Sat 10-6 Sunday 12-5 Cyclocross Season Hours (Winter) will be reduced.

Email: info@t3multisport.com

27

Health

INFORMATION

By Robert Silbert, M.D.

New Advances in Regenerative Medicine

The wonders of today’s medical advancements never cease to amaze. With regenerative medicine, now you can use your own body to heal itself.

S

tem cells are basic cells that can give rise to almost any type of specialized cell in the human body. If a stem cell is in an area where there are damaged tendons, they will give rise to cells that can make new tendons. In musculoskeletal medicine (MSK medicine), we are most interested in mesenchymal stem cells that make and repair the supporting tissues of the body: tendons, ligaments, cartilage and the spinal discs.

Up to now, mesenchymal stem cells were mostly obtained from bone marrow, but fat has 500 times the mesenchymal stem cells found in bone marrow, so it is now the preferred source. The use of stem cells and similar tissue is called regenerative medicine.

Regenerative medicine is the use of substances from the patient’s own body to restore or establish function. This allows the treatment of damaged tissues and organs by stimulating the body’s own repair mechanisms to heal tissues or organs

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previously not repairable. Simply put, regenerative medicine is the use of your own body to heal itself.

The latest advances in regenerative medicine include the use of platelet rich plasma (PRP), and more recently, the use of adult mesenchymal stem cells. Both are taken from the patient’s own body and used the same day, so there is no chance of rejection or getting an infection from a donor. Since they are taken from the patient, they are adult stem cells and not embryonic stem cells, so there is none of the controversy that is associated with embryonic cells. To be legal in the United States, stem cells cannot be cultured to increase their numbers. That is why using adipose tissue derived stem cells—in other words, stem cells derived from body fat—works better than stem cells from bone marrow, which have to be cultured to work best.

Platelet rich plasma (PRP) is made by drawing blood from the patient; then the whole blood is centrifuged to concentrate the platelets. Platelets are responsible

for the initiation of clotting, but also the initiation of healing. To get stem cells from adipose tissue, a small amount of fat is obtained by syringe liposuction and then the stem cells are harvested from the fat.

The stem cells are then suspended in PRP, so you get both at the same treatment.

The stem cells are then administered by injection.

All tissues break down and are repaired by restorative cells. So how do stem cells work? We can look at degenerative disc disease (DDD) as an example. The disc is made up of a wall and a gel-like center.

In the center are the cells that repair the disc wall as it breaks down. In DDD, the wall breaks down faster than the disc cells can repair it, and the number of disc cells diminishes with time. By adding stem cells which turn into disc cells, the wall can be repaired. If done early enough, the disc may become nearly normal.

Learn more about regenerative medicine and musculoskeletal medicine (MSK medicine) in future issues of activelife Guide.

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www.one2onept.biz

8902 N. Meridian Street, Suite 230 | Indianapolis, IN 46260

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