Good Health December 2013 by Special Publications from The Commercial Appeal

UN W IN D W AY ST O

ME M P H I S

A healthy lifestyle publication

TAI CHI meditation

in motion The Art of Herbal Tea A Healthy Dose of Gratitude Guilt Free Comfort Food

DECEMBER 2013

+ CYCLOCROSS IN MEMPHIS

•

®T

PT • .

* •

•

. •

• •

•

• •

•

• -

•

- •

•

• • » •

• t

•

• •

•

*•

©BlueCross BlueShield of Tennessee, Inc., an Independent Licensee of the BlueCross BlueShield Association.

When it comes to

PATIENT SAFETY, We’re all on the

SAME TEAM.

That’s why the Tennessee Hospital Association and BlueCross BlueShield of Tennessee teamed up to create the Tennessee Center for Patient Safety. This program provides ongoing training and support to eliminate infections and help keep patients across the state healthy and safe. So everyone who provides care can provide it better. BlueCross BlueShield of Tennessee is for Tennessee. See how BlueCross is impacting your community at bcbst.com/impact A not-for-profit, Tennessee-based company. An Independent Licensee of the BlueCross BlueShield Association

december 2013 | ways to unwind 8 The art of herbal tea 11 Give thanks, it could make you healthier 13 5 signs of stress in kids 16 Beat the holiday blues 20 Cyclocross: A Memphis tradition 22 A massage first

departments 14 Work it out: Muscle release 17 Treat Yourself: Gifts for relaxation 23 Running Calendar 28 Guilt Free Comfort Food: Apple Cake

sponsored features 18 Do you have venous insufficiency? Memphis Vein Center 21 Listen Up! Hearing Loss and Holidays Hearing and Balance Centers of West Tennessee 25 The Mazor Roboticsâ&#x20AC;&#x2122; Rennaissance System for Spine Surgeries St. Francis Hospital-Memphis

4 cover story Tai Chi: Meditation in motion

from the editor The lights! The parties! The gifts! The stress. Itâ&#x20AC;&#x2122;s the dichotomy of the season. We make new memories while reflecting on the year gone by. There are ups (so much food!) and downs (too much food!) and simultaneous feelings of excitement and nervousness. No matter the amount of planning, something on the list wonâ&#x20AC;&#x2122;t get crossed. But before everything becomes overwhelming, take the time now to get your stress levels in check. Too much stress can lead to lowered immunity and The Mayo Clinic cites Sara P. Shirley Good Health Editor

health effects such as headaches, chest pain, upset stomach, sleep problems, anxiety, overeating and depression. In this issue, we explored ways to reduce stress so you can enjoy what the holidays are all about: happy times spent with those we love. If youâ&#x20AC;&#x2122;re a stress eater, we are dishing up a recipe for Apple Cake that wonâ&#x20AC;&#x2122;t leave you with a guilty conscience (pg. 28). On pg. 14, we have step-by-step instructions for exercises to help relax and relieve muscle stress. We explored the practice of Tai Chi in Memphis (pg. 4) and looked into the medicinal values of herbal tea (pg. 8). If youâ&#x20AC;&#x2122;ve never tried massage, read about Amy Millsâ&#x20AC;&#x2122; first experience on pg. 22. Iâ&#x20AC;&#x2122;m already thinking about what my resolutions for the New Year will be, and Iâ&#x20AC;&#x2122;d love to know about yours. Send your ideas to Patterson@commercialappeal.com with your name and age, and Iâ&#x20AC;&#x2122;ll feature a few in the next issue. Thanks for reading, and happy holidays.

Wishing you good health,

Associate Publisher (T` 4PSSZ HT` TPSSZ'ZJYPWWZ JVT

Editor :HYH 7 :OPYSL` WH[[LYZVU'ZJYPWWZ JVT

Contributors Jason Prater Mike Mueller

Good Health Magazine, a monthly publication from Scripps Howard, serves HZ [OL TLKPJHS JYVZZYVHKZ ^OLYL [VW SVJHS WO`ZPJPHUZĚˇIYPUN WH[PLU[Z [OL SH[LZ[ UL^ZĚˇHIV\[Ěˇ[YLH[TLU[ [LJOUVSVN` HUK TLKPJPUL (SS YPNO[Z YLZLY]LK 9LWYVK\J[PVU PU ^OVSL VY WHY[ ^P[OV\[ ^YP[[LU WLYTPZZPVU PZ WYVOPIP[LK *VW`YPNO[

Sarah Matheny Gordon Brandon Dill

Jason Terrell Bryant Funston

-VY TVYL PUMVYTH[PVU VU HK]LY[PZPUN `V\Y TLKPJHS WYHJ[PJL PU .VVK /LHS[O 4HNHaPUL JVU[HJ[ (T` 4PSSZ H[ VY L THPS HT` TPSSZ'ZJYPWWZ JVT <UPVU (]LU\L 4LTWOPZ ;5

Veronica Engle (left) leads a Tai Chi class in the student fitness center at the University of Tennessee Health and Science Center.

meditation in motion Story by Sara P. Shirley | Photos by Brandon Dill

t noon on a recent Thursday, peaceful

concept known by different names in several

health benefits and, in her work as a geriatric

music filled the exercise room in the

ancient cultures. In India, the same concept

nurse, has used tai chi as therapy for her

fitness center at the University of Tennessee

is called “Prana,” in Japan, “Ki,” and for Native

patients—some who couldn’t walk or stand.

Health Science Center. Students, faculty, staff

American’s, the “Great Spirit.”

and visitors entered to greet Tai chi instructor

Acupuncture and traditional Chinese

Engle is nationally certified through the Arthritis Foundation and teaches tai chi for Arthritis at UTHSC on Thursdays.

Veronica Engle with quiet hellos. S ome

medicine are based on balancing and

took off their shoes, some didn’t. Most were

enhancing chi to improve health. Tai chi is

dressed in business attire.

a type of exercise designed for relaxation,

$5 for visitors with a day pass and also

balance and health.

available to fitness center members. Tai chi for

The class of 13, some new to tai chi and some experienced, warmed up by walking,

“The free flow of chi is essential for

The class is free to students and faculty,

arthritis uses Sun-style tai chi which is one of

heel-to-toe, as Engle, a retired nurse and

good health,” Engle said. “Tai chi is healing

the discipline’s five major recognized styles.

UTHSC professor emeritus, explained the

movement—not physical exercise.”

The style includes agile steps, high stances,

concept of chi. Chi, or a person’s “life force,” is a

Engle has been practicing tai chi for 20 years. She has performed research on its

gentle movements and relaxed breathing. The style is appropriate for persons of any age

and physical level, and Engle’s class consists of a cross-section of genders, ages and experience levels. Before class begins, Engle asks participants to take stock of how they feel and several times throughout class she does “body checks” so the participants can evaluate their progression. The class involves slow, graceful movements that can feel awkward for beginners. “Where are we on the ‘awkward-o-meter’?” Engle asks first-timers in her Thursday class. “It’s always awkward for beginners, but it gets easier.” One of Engle’s regulars, Bill Brescia, is also a Tai chi instructor. Brescia fell into Tai chi after a bone spur on his knee threw a wrench in his speed-walking routine, he said. Brescia, who is the director of instructional technology at the UTHSC College of Medicine, said he teaches at St. John’s Episcopal Church in Memphis. Interested parties can call the church to find out about class schedules.

“I enjoy tai chi because it makes it easier to do a lot of other things,” Brescia said. For example, Brescia, who said he once had terrible balance, now uses his tai chi skills to climb ladders and conquer hard-to-reach tasks.

Tai Chi for health What the

research says

“You wouldn’t guess it, but I probably use tai chi most when I garden,” said Brescia. “The

Sleep Problems: In a study published in the July 2008 issue of

improved balance helps in many areas.”

The free flow of chi is essential for good health –Veronica Engle, PhD, RN, FAAN, Professor Emeritus, University of Tennessee Health Science Center fitness instructor

the journal Sleep, researchers at the University of California, Los Angeles, found that 16 weeks of tai chi improved the quality and duration of sleep of 112 healthy adults with moderate sleep complaints. The tai chi worked better than standard sleep education, the study found.

Breast Cancer: A 2008 study at the University of Rochester, published in Medicine and Sport Science, found that women with breast cancer who did 12 weeks of tai chi reported improved quality of life and functional capacity, including aerobic capacity, muscle strength and flexibility. Women with breast cancer in a control group in the

Why Tai Chi?

same stud who did not participate tai chi

1. Improved balance

areas.

2. Increased muscle strength

Stroke: A study published in

3. Greater range of motion 4. Decreased joint pain 5. Improved sleep 6. Fall prevention 7. Reduced stress 8. Boosted immune system 9. Mental Clarity

reported no improvement in the same

2009 found that 12 weeks of tai chi improved standing balance more than a general exercise program in 136 patients who’d suffered a stroke at least six months earlier. The study was published in a January 2009 issue of Neurorehabilitation and Neural Repair.

Heart Disease: A year of tai chi significantly boosted exercise capacity, lowered blood pressure and improved contd. on pg. 6

contd. from pg. 5

levels of cholesterol, triglycerides, insulin and C-reactive protein in people at high risk for heart disease, a 53-person study at National

Heart Disease is the

Taiwan University found. The study was published in the September 2008 Journal of Alternative and Complementary Medicine and found no improvement in a control group that did not practice tai chi.

Arthritis: An hour of tai chi twice a week for 12 weeks reduced pain and improved mood and physical functioning more than standard stretching exercises in people with severe knee osteoarthritis, a

#1 Killer of All Men And WoMen!

40-person study at Tufts University found. The study was presented in October 2008 at a meeting of the American College of Rheumatology. Additional studies link tai chi to improvements for people with low bone density, hypertension and Parkinson’s disease. Research also suggests

• Are you at risk for a heart • Do you have blockage in attack? your legs? • Are you at risk for a stroke?

that tai chi improves muscle strength, flexibility, balance and aerobic conditioning. To learn more, visit the National Center for Complementary and Alternative Medicine’s website at

www.nccam.nih.gov/health/taichi.

Stern Cardiovascular Foundation’s screening tests will help answer these questions, determine your risk of stroke or heart attack and possibly save your life. • Abdominal Ultrasound • Carotid Ultrasound

We understand the extent to which

pain limits you

from the things you want to do Have you been told “you’ll have to live with it”?

See MINNIE’S story of how our proven approach stopped her pain and allowed her to Live without it!

• Do you want to know if you have an abdominal aneurysm?

• ABI-Ankle-Brachial Index (marker indicating peripheral vascular disease) These special screening tests will be interpreted by our Board Certified Cardiologists in our accredited labs for only

$199

• Blood Pressure Screening • Lipid Profile • hsCRP (marker indicating coronary risk) • EKG-Rhythm Strip Coronary Calcium Scan, which helps tell if you currently have coronary artery disease, also offered for additional

$49

Call 901-271-4087 to schedule your Heart Health Check-Up! 8060 Wolf River Boulevard Germantown, TN www.midsouthorthopaedic.com • 901.522.6671 7730 Wolf River Blvd. #109 • Germantown

7362 Southcrest Parkway Southaven, MS

www.sterncardio.com

the art of herbal tea Story by Sara P. Shirley Photos by Brandon Dill

A medicinal decoction with fennel seed, licorice root and cinnamon.

he first time Evelyn Mosley pulled medicinal herbs out of her cabinet for use, her son had just broken his toe. It happened on a weekend in the middle of flu season, Mosley said, and rather than wait hours in the emergency room, she decided to try one of the home remedies she had read about in an herbal medicine book. Mosley soaked a rag in a concoction of comfrey and other herbs, and placed the rag on her son’s swollen, black and blue toe. The next morning, the swelling was significantly reduced and the discoloration had improved, she said. “I couldn’t believe it,”

Mosley said. “It really worked.”

Mosley was a quick study of herbs and has since become

Q: Why drink medicinal teas?

part of the Memphis Herbalist Society. She grows her own herbs and produces teas, poultices, tinctures and tonics. Holy basil hangs to dry with the pots and pans in the kitchen of her Germantown home.

A: Drinking a medicinal tea is one of the simplest ways to receive a plant’s healing benefits. Q: Which herbs can be used for medicinal teas?

Mosley also teaches others how to brew medicinal tea, and she recently shared a few of her secrets with Good Health.

A: Almost any herb that has healing properties may be made into a tea.

Q: Where do I find herbs? A: You may grow your own and use them

fresh or dried. Bulk dried herbs can be found through online distributors. Herbal teas can be found at grocery stores or in specialty shops. Whole leaves are better than herbal tea bags because they are less processed, so the plant oils are more preserved, producing a more concentrated tea.

Q: How much herb should I use? A: For one serving of tea, use 1-2 teaspoons of

dried herbs or 3-6 teaspoons of fresh herbs per 6-8 ounces of water. For a quart of tea, use 2-3 tablespoons of dried herbs or 6-9 tablespoons of fresh herbs per quart of water.

Healing Herbs Basil – for bloating, flatulence, nausea Chamomile – for anxiety, insomnia, infant colic

How to make an herbal tea infusion

How to make an herbal tea decoction

Infusions are prepared from herb leaves, stems and flowers. Boiling water is added; the mixture is covered, then allowed to steep.

Decoctions are prepared from the roots, woody stems, barks and seeds of herbs and are gently simmered in water, covered.

1. Measure the herbs into a metal or glass container

1. Bring water to a boil in a pot

2. Bring water to a boil and then pour the water over the herbs 3. Cover with a lid and steep for 10-15 minutes 4. Strain into a cup. Sweeten with honey if desired.

2. Add the measured herbs to the pot and reduce the temperature until water is gently simmering. Cover with a lid. 3. Simmer the herbs for 15-20 minutes. 4. Strain into a cup. Sweeten with honey if desired.

Fennel seeds – for bloating, flatulence, coughs Elder flowers – for cold symptoms Ginger root – for nausea, motion sickness, migraine Lavender – for stress, nausea, insomnia Lemon balm – for anxiety, stress Peppermint – for bloating, flatulence, is a mild stimulant Sage – for coughs, cold symptoms Thyme – for cold symptoms, sore throat Valerian – for stress, anxiety, insomnia

Tea tip Fill your teacups with hot water while you are waiting on your tea to simmer or steep. Pour the water out when the tea is ready, and the warm cup will better hold heat while you sip!

Evelyn Mosley pours a medicinal tea decoction into a strainer. (Step 4).

è e £ =©èÐ .Bß ß© %ÐB nB ß Dental 9ǑȃǁÌǛɇ Implant Ĩ• ǩǛŏ Bone 0ȡÌŲɇƚǛſ Grafting ŏǛɇÌǁ Crown LŏǛſɇƑŏǛƚǛſ Lengthening Ĉ & Sǩȡŏů More! ȡǩɺǛ

"ơƋ iŇòŃÏċŔ iƋ ċơơǨ "ơƋ ơċŢÿÏ _Ƌ ?ŭǦŔċơ Locations ɇǩ to vŏȡɷŏ Serve Âǩɞ You Ŷ5 LǩĩÌɇƚǩǛȬ Bartlett Ĝ| ǩǁǁƚŏȡɷƚǁǁŏ Collierville Ĝ| SŏǑȃƑƚȬ Memphis Ĝ| [ʅŲǩȡļ Oxford Ĝ| vǩɞɇƑÌɷŏǛ Southaven Ìȡɇǁŏɇɇ

Give thanks it could make you healthier by Mike Mueller

or those looking for another reason to give thanks this

holiday season, here’s a compelling

one: gratitude leads to better health and

a brighter outlook. Research has shown that simply having

a grateful mindset engenders numerous

health benefits, from a healthier immune

system to better sleep to just feeling happier.

For example, a 2003 study found that routinely

counting your blessings can lead to lasting positive

effects. “There do appear to exist benefits to regularly

focusing on one’s blessings,” the researchers wrote in

the study, also noting that based on their research, they

believe “an intentional grateful focus is one form of cognitive

appraisal of one’s life circumstances with the ability to impact

long-term levels of well-being.” Another study found that among first-year law students,

those who maintained a grateful attitude maintained higher counts

of immune-protecting blood cells than those who focused on their

burdens instead. Susan Andrews, a psychiatric mental health nurse practitioner at

the University of Tennessee Health Science Center who treats patients at

UTHSC University Health Services, said gratitude is often part of a treatment

called cognitive behavioral therapy, in which patients learn to think in a more

positive way. “Gratitude is almost always a part of that,” she said. “Having gratitude about

things in life that are working well help people feel better about their situation and

better connect with others.” The concept of better health through gratitude is the offspring of the positive

psychology movement that began in 1990s. Dr. Robert Emmons of the University of

California-Davis and Dr. Michael E. McCullough of the University of Miami, who together

penned the aforementioned 2003 study,

Andrews, who has nearly 30 years of experience

gratitude, the key lies in consistently thinking

have spearheaded gratitude research, which

in her field. â&#x20AC;&#x153;Itâ&#x20AC;&#x2122;s helpful for people of all walks of

about and expressing what theyâ&#x20AC;&#x2122;re thankful for.

has yielded a long list of potential benefits. It

life.â&#x20AC;?

There are graa number of ways to cultivate Giving thanks can be easier in late

includes:

gratitude. A study published in 2011 required

Ĺ&#x17E;

Improved well-being well-being Improved

November than during the rest of the year

college students to spend 15 minutes before

Ĺ&#x17E;

happier, more moreoptimistic optimistic outlook outlook A happier,

â&#x20AC;&#x201C; long Thanksgiving weekends surely help â&#x20AC;&#x201C;

bed writing in a gratitude journal, jotting down

Ĺ&#x17E;

Improved heart heart health health Improved

but for anyone to fully reap the benefits of

things for which theyâ&#x20AC;&#x2122;re thankful. As a result,

Ĺ&#x17E;

Better coping coping with with stress stress Better

the students worried less, fell asleep faster and

Ĺ&#x17E;

Improved mental mental alertness alertness Improved

slept better and longer.

Ĺ&#x17E;

stronger immune immune system system A stronger

Ĺ&#x17E;

Better sleep sleep Better

Ĺ&#x17E;

increased feeling feeling of ofbelonging belonging An increased

Ĺ&#x17E;

stronger desire take care care of of A stronger desire to to take yourself, mentally mentally and and physically physically yourself,

Another positive of gratitude â&#x20AC;&#x201C; it can

Methods to keep gratitude-levels up Ĺ&#x17E; Ĺ&#x17E; Ĺ&#x17E;

benefit just about everyone. â&#x20AC;&#x153;According to research and in my

experience as well, it is helpful for most of us

just to have a time set aside to acknowledge

Ĺ&#x17E; Ĺ&#x17E; Ĺ&#x17E;

that weâ&#x20AC;&#x2122;re grateful for things going on in our

lives and for our personal attributes,â&#x20AC;? said

Ĺ&#x17E;

For those interested in regularly cultivating gratitude, Andrews suggests people assign themselves â&#x20AC;&#x153;homeworkâ&#x20AC;?, be it writing down

Keep a gratitude journal Have a gratitude partner, someone to acknowledge your gratitude Focus on what you have, not what you donâ&#x20AC;&#x2122;t Reframe challenging situations by looking at them in a positive light Express your gratitude to others Make a list of good things you take for granted Think thankful thoughts

three to five things theyâ&#x20AC;&#x2122;re thankful for daily or starting each day by thinking about something theyâ&#x20AC;&#x2122;re grateful for. Whatever the method, having some structure is helpful, she said. â&#x20AC;&#x153;Some things work for one person and maybe not another,â&#x20AC;? said Andrews. â&#x20AC;&#x153;Having a few options about how you might go about this and deciding what works best for you is a good point to start from.â&#x20AC;?

# ' $

& " " " $ % ! # !% ! '+ , $ # '# $% #$ $ ( ' ! $ ) $

# ( '+ * ( $ # + #

+ ( '+ +

# #$ - # # ( $ ( ' ' $ +"

&& #$' # #

5 signs

your child is stressed by Sara P. Shirley

dults often look back on childhood and think, ‘Oh, it was so easy then,’ said Thomas Hobson, child life director at Le Bonheur Children’s Hospital. What adults tend to forget, said Hobson, is their mental capacity and ability to manage stress at a younger age. Sure, a 30 year old can more easily handle a third-grader’s homework than an eight year old, but that doesn’t mean that a third grader is necessarily less stressed than an adult, Hobson said.

With the holiday season upon us, Hobson reminds parents to be aware of the stressors associated with this time of year. Something as simple as rearranging furniture to make room for decorations can cause stress to a kid, he said. “There are small things that we don’t necessarily think about that can cause stress,” said Hobson. “And what you begin to see is that the stress starts to sneak up.” Tests at school, a rigorous sports schedule and jam-packed holiday activities can overwhelm kids and parents alike, said Hobson. If you’re wondering whether or not your child is teetering on the brink of a meltdown, here are some signs to watch for: 1. Not as much sleep as usual

3. Temper tantrums

“Infants and adolescents are the two groups that need the most sleep,” said Hobson. “And one of those two groups is more likely to get that sleep. Adolescents will stay up until midnight or two-tothree o’clock in the morning studying, trying to get things in. Physiologically, it takes a toll.”

“If a child is under too much stress, they’ll tend to snap—just like adults,” said Hobson. “Their tolerance of things will be down and you might see more temper tantrums or an episode where they completely fall apart.”

2. Drama at school “Drama between friends at school is pretty standard but coupled with other stressors this could become a bigger problem. It’s something to pay attention to.”

4. Distance from friends and family “Sometimes, we’ll see kids just shut down,” said Hobson. “They might be there physically, but they seem emotionally detached.” 5. Frequent colds

“One of the things we know is that the immune system takes a hit when we are under too much stress,” said Hobson. “Think about it –we’re going into cold and flu season with a lessened ability to fight it off. What’s worse is that when a child is sick, he (or she) is going to have the added stress later of making up schoolwork. It really all starts to add up.” If you’ve noticed or are worried that your child is overwhelmed, Hobson also gave some tips to help reduce stress levels. Such as: Talk to your child to find out the main stressor. Then, work with the child to create a plan to work through it. “The trick to it is engaging the child. It’s not about solving their problems for them but having a conversation. Helping a child to think through a problem and create a plan will help them have better coping techniques and feel more empowered.”

Unplug. “Give kids time to be kids. Have them drop the technology and go play.”

Free up your child’s schedule. “One thing that is really important is to have some free play time. If every moment of the child’s day is carried out according to a plan, he (or she) can become so tightly wound that everything is ruined when one thing goes wrong. “

Mind your own stress levels. “Children pick up stress from their parents. We see this all the time in the hospital, where a child will be calm until the parent comes in because the parent is so nervous. It’s the same with stress and begins to impact their lives.”

Extra sleep. “Sometimes this takes some advance planning, but if you know that the routine is going to be thrown off on a certain day, put the kids in bed thirty minutes early the night before to try and ease the break in routine.”

work it out | step-by-step moves for a healthy body

Relieve Stressed Muscles

1 Gastrocnemius/Soleus (calves)

Same body position as before, but place the foam roller under your hamstring. Slowly roll from back of the knee toward the posterior hip.

Photos by Jason Terrell

ver feel like your muscles are all knotted up after sitting hunched at a computer desk all day? Nanette Farris, a licensed physical therapist, personal trainer and owner of Fundamental Fitness Studio in Memphis, suggests using self-myofascial release to relax those muscles. Farris also suggests self-myofascial release to alleviate post-workout soreness. “Self-myofascial release is a form of flexibility that focuses on the body’s fascial system,” explains Farris. The fascial system is the web of connective tissues that surrounds our muscles, blood vessels and nerves. Sustained pressure with the use of a foam roller or a product called “the stick” to an adhesion in the fascial muscle can help release and promote increased flexibility of the tissue. Foam rollers and “the stick” can be purchased at the new Breakaway Athletics in Overton Square or other athletics stores.

Sit down with one knee bent and the other straight. Place the foam roller under your calf and place your arms behind your back. Lift up and slowly roll the calf area to find the most tender area. Switch legs and repeat.

1 A If you find the foam roller exercise too strenuous, sit in a chair and prop one leg on a solid surface. Roll the stick along your calf muscle slowly. Switch legs and repeat.

2 Hamstrings

2 A For a lighter release, sit in a chair, with one leg propped up, and roll the stick from your knee toward your hip.

4 Piriformis

With your arms behind you for support, and one leg crossed over the other, slowly roll on your posterior-hip area

5 Rhomboids (lower back)

Place arms to the side, palms up, and slowly roll up and down the back

6 Quadriceps

In a facedown position with elbows on ground for support, roll slowly from your pelvic bone to the knee area

6 A For a lighter stretch, sit in a chair and roll the stick slowly in the same area

Stretch 7 Pectoralis (Great for relaxation!)

Lie on the foam roller length-wise and allow your arms to relax on either side of you, with palms up.

3 IT band

Roll to your side and place one hand on the ground, the other on your hip, and your back leg crossed in front of the other. Slowly roll from hip joint (not up to the bone) to your lateral knee

3 A For a lighter release, sit cross legged in your chair and roll the stick along your IT band.

7 2a

For best results

With each exercise demonstrated, sustained pressure should be held for 3-5 minutes to the most tender area found.

Note: The exercises provided are general but may be difficult for some individuals. If any difficulty or pain occurs with the performance of these exercises, if is recommended that an evaluation by a physical therapist be performed to modify and correct according to the individualâ&#x20AC;&#x2122;s specific mobility needs.

Beat the holiday blues Story by Sara P. Shirley

During the holidays, people often feel they have to be â&#x20AC;&#x153;everything for everyone,â&#x20AC;? said Gregg Ginn, a licensed master social worker and clinician at Lakeside Behavioral Health System in Memphis. The stress of trying to â&#x20AC;&#x153;make everything just rightâ&#x20AC;? for the holidays could be part of the reason why an estimated $20 million people suffer from some sort of depression during the season, Ginn said. â&#x20AC;&#x153;If youâ&#x20AC;&#x2122;re getting older but have a family that still expects that big, big thanksgiving dinner or Christmas meal, itâ&#x20AC;&#x2122;s going to get harder every year to reach that benchmark,â&#x20AC;? said Ginn. And an added stress factor for many during the holidays is the recent loss of a loved one. â&#x20AC;&#x153;A lot of memories are associated around the holidays,â&#x20AC;? said Ginn. â&#x20AC;&#x153;People experiencing their first Christmas without a spouse, mother, father, brotherâ&#x20AC;Śitâ&#x20AC;&#x2122;s so easy to fall into the trap of remembering those happier times and focusing on what is lost as opposed to focusing on the future.â&#x20AC;? To avoid that trap and lessen your stress load, Ginn offered a few tips: Ĺ&#x17E; Take one item off your plate. Whether itâ&#x20AC;&#x2122;s hosting a holiday party, attending several others or cooking the biggest meal of the year, do away with one obligation. Ĺ&#x17E; Limit alcohol consumption. If youâ&#x20AC;&#x2122;re feeling down or overwhelmed, too much alcohol at a holiday celebration could exacerbate the problem. Ĺ&#x17E; Ask for help. Whether you need a hand getting dinner on the table or a shoulder to cry on during a tough moment, thatâ&#x20AC;&#x2122;s what friends and family are for. Ĺ&#x17E; Focus on creating new memories. If you look at the holidays as a clean slate, youâ&#x20AC;&#x2122;ll be less likely to worry about what you feel you need to be doing, or what youâ&#x20AC;&#x2122;ve done in the past. â&#x20AC;&#x153;Sometimes you just have to reprioritize,â&#x20AC;? said Ginn. â&#x20AC;&#x153;Whatâ&#x20AC;&#x2122;s most important to you and your family? Is it really the details of the dinner? No, I think most people will tell you itâ&#x20AC;&#x2122;s spending time with loved ones.â&#x20AC;?

! ! !

! !

' * * ' % & # & '

# # & #

( # * # ) # # # # # # # # # # * #

' & &# # & # # # # # # & # # & * # #

' * # (

# & ( # #

* ( # * #

# # & # # ' % ! !$

Treat Yourself with a gift for relaxation

L’Occitane

Lavender Hand Cream Trio The light-textured hand cream is sourced directly from Provence, France, and enriched with Shea Butter

$28-$36

loccitane.com Burt’s Bees

Therapeutic Bath Crystals

Healthy and invigorating, natural Sea Salts, Essential Lemon and Eucalyptus Oils help melt away soreness and pain

$10

burtsbees.com

L.L. Bean

FitBALL Sensory

Wicked Good Moccasins

Massage Ball

The bumpy surface offers sensory stimulation for self-massage and stretching

The shearling wraps completely around your foot so you feel nothing but soft, cozy fleece against your skin

$17.95

fitball.com

$69

llbean.com

Origins

Peace of Mind ® On-the-spot relief Apply just two dabs of formula on the back of your neck, temples and earlobes for calm and clarity

$12

origins.com

Brookstone

Tranquil Moments ® Advanced Sleep Sounds

Nap ™ Robe

16 soothing sound programs to help you sleep, relax and renew

$69.95

$169.99

brookstone.com

The silkiest, most touchable fabric in a full-length robe for lounging

brookstone.com

people in the United States do

cur olow ing hat e is uses led omely

egs. to in our to me the ure the the as

Show off your legs again with...

Before

Varicose Vein TreaTmenT

Painless Results

Minimally invasive. No scar. Just great legs.

“[Laser treatment] lasts less than an hour, other than the pinches from the local anesthetic, is relatively painless. After the

Get dramatic results without drastic measures. Banish varicose veins without painful surgery and lengthy downtime.

procedure, patients can walk right out of the office.”

After

infec-

ngs is

an important of any vein treatment

Before

Anti-inflammatory medication – Medications like ibuprofen (Motrin) can help alleviate symptoms Venous Treatment Laser treatment – This treatment eliminates varicose veins and is done in our office. Your lower leg is numbed with a local anesthetic. Using ultrasound, the doctor finds the abnormal vein and punctures it with a small needle. A long plastic tube, called a catheter, is then passed through the vein up to the leaking valves, usually found in the groin. Through the catheter, the laser is passed. The laser is activated and slowly pulled out of the vein, closing it down so it will no longer leak. This procedure lasts less than an hour, other than the pinches from the local an-

esthetic, is relatively painless. After the procedure, After patients can walk right out of the office. They wear a support stocking for at least two weeks and follow up in a week. If symptoms are not relieved with conservative medical treatment, most insurance plans cover the endovenous laser treatment. Kishore K. Arcot, M.D., F.A.C.C., established Memphis Vein Center with the goal of providing quality vascular care in a relaxed and convenient environment. Dr. Arcot is a board-certified interventional cardiologist with 15 years experience in interventional cardiology and management of peripheral vascular diseases. He received his cardiovascular training at the University of California, San Francisco.

Memphis ein Center

“My legs hurt all the time. They were tired and achy. I couldn’t keep them still when sitting. I had the endovenous laser treatment done and my symptoms have improved. I would recommend anyone to Memphis Vein Center.” “I had excruciating pain for 10 years! After having the varicose laser procedure with Dr. Arcot, my PAIN has gone. I can finally go back walking everyday without any pain!” “I came to Memphis Vein Center, and I had suffered from venous stasis for years. I’m a nurse, and I had constant pain in my leg. After treatment with Dr. Arcot, my leg looks really good with very little pain. I have already referred my sister to him. Great job Dr. Arcot and all your staff!”

• 45 minute procedure with no general anesthesia or hospitalization • Relief from swelling, pain, ulcers & discolorization • Covered by most insurance carriers

6005 Park Ave., Suite 225-B • Memphis, TN 38119 • Phone: 901.767.6765 • Fax: 901.767.9639