January Springfield Healthy Cells 2011 by Healthy Cells Magazine

SPRINGFIELD/DECATUR

area

Promoting Healthier Living in Your Community • Physical • Emotional • Nutritional

www.healthycellsmagazine.com

Simmons Cancer Institute at SIU page 14

Start 2011 the Right Way page 6 Resolve to Have a Healthier Heart This Year page 10

Cash Based Medical Care

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HealthyCells January 2010

page 17

m a g a z i n e

January 2011 — Springfield / Decatur — Healthy Cells Magazine — Page 3

J A NUARY

2011 Volume 2, Issue 1

Healthy Lifestyles: Mobility 101

This Month’s Cover Story:

Simmons Cancer Institute at SIU

New Healthy Behaviors: Start 2011 the Right Way

Emotional: Understanding Hospice

Nutritional: Doable, Sustainable Advice for Getting Healthier in 2011

Physical: Resolve to Have a Healthier Heart this Year

Success Story: Victory with HMR Program

Health Care: Cash Based Medical Care

Complete Control: Bedwetting

Body Health: Foot Care

22 24 26

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For information about this publication, contact Becky Ar ndt, owner at 217-413-1884, Becky@healthycellsmagazine.com Healthy Cells Magazine is a division of: 1711 W. Detweiller Dr., Peoria, IL 61615 Ph: 309-681-4418 Fax: 309-691-2187 info@limelightlink.com • www.healthycellsmagazine.com

Distracted Drivers: PUT IT DOWN!

Healthy Cells Magazine is intended to heighten awareness of health and fitness information and does not suggest diagnosis or treatment. This information is not a substitute for medical attention. See your healthcare professional for medical advice and treatment. The opinions, statements, and claims expressed by the columnists, advertisers, and contributors to Healthy Cells Magazine are not necessarily those of the editors or publisher.

Mental Health: What is Stress?

Healthy Cells Magazine is available FREE in high traffic locations throughout the Greater Springfield and Decatur area, including major grocery stores, hospitals, physicians’ offices, and health clubs. Healthy Cells Magazine is published monthly and welcomes contributions pertaining to healthier living. Limelight Communications, Inc. assumes no responsibility for their publication or return. Solicitations for articles shall pertain to physical, emotional, and nutritional health only. Mission: The objective of Healthy Cells Magazine is to promote a stronger health-conscious community by means of offering education and support through the cooperative efforts among esteemed health and fitness professionals in the Springfield/Decatur Illinois area.

Good Bacteria: Intestinal Health 101 I wish to thank all the advertisers for their support of Healthy Cells Magazine’s mission to bring positive health related information to our readers. Because of their generosity we are able to provide this publication FREE to you. – Becky Arndt

healthy lifestyles

Mobility 101:

The Edwin Watts Southwind Park By Gerry Davis, Personal Mobility/United Access

n 2004, fourth generation heirs of Edwin Watts donated 80 acres of prime farmland that has evolved into a park designed to be environmentally friendly and entirely handicapped accessible, one of few in the nation. Watts was a lifelong resident of Springfield who died in 1913. The “Edwin Watts Southwind Park” is a community supported project that has been warmly embraced by the citizens of Central Illinois, along with the business community, with “in kind” donations exceeding $3 million and cash donations of more than $1 million, $7 million in bond and tax funds and $2.5 million from grants. Southwind Park provides a recreational and open space venue promoting healthy lifestyles, inclusive leisure activities and environmental designs throughout. The entire project began and continues to grow using a team approach with individuals of varied interests, professions and talents contributing. Much of the fundraising has been from the results attained by Butch Elzea of Springfield. Butch and his wife Chris are driven by the never ending love and memory of their daughter Erin. Erin became disabled early in her life and unfortunately passed away in the year 2000 at age 17. The center of attraction is a 15,000 square foot pavilion named in Erin’s memory that serves as the welcome and visitor center. The state of the art building represents leadership for sustainable and renewable resources. Erin’s shortened life will always be remembered by her name in large red letters on the exterior of the building, duplicated from her handwriting. One of Southwind Park’s most compelling features is its complete accessibility for all ages and abilities, with special emphasis and attention given to those with physical and cognitive disabilities. Southwind Park serves as a national model providing a new dimension of inclusion for all people “without boundaries” and beyond ADA compliance. The multi-use park provides year-round indoor/outdoor fun, education and recreation programs set amidst beautiful natural habitats, open green space and many unique features. The park has six specialty gardens, each designed to stimulate one’s senses and provide natural beauty to enjoy. It also includes an eight acre great lawn and several picnic shelters with lighting, fans and electrical outlets. There

are bocce ball and shuffle board courts, horseshoe pits, a life size chess game, Springfield’s largest most accessible playground system, swings, fishing piers, a gazebo on the lake and 2 ½ miles of urban trail winding throughout the park. All are accessible by wheelchair users and by the wheelchair accessible golf cart style trams that can tour the park as well as drop off and pick up persons throughout the park. Ongoing development of the park includes an additional playground, an accessible tree house, an historic replica of an arched gateway with a light show, a garden house, an outdoor amphitheatre and a “Kidzium” children’s museum. The park has come a long way since its 2006 ground breaking and excavation of the 20 foot deep, 4 ½ acre lake that not only provides recreation but provides heating and cooling for the pavilion as well. Congratulations to the entire team who have contributed to the early success of the park and we look forward to the continued development as well. More information is available at www.southwindpark.org. For more information about Personal Mobility/United Access, contact Gerry at 888-706-1010 or gerry@unitedaccess.com.

January 2011 — Springfield / Decatur — Healthy Cells Magazine — Page 5

new healthy behaviors

Start 2011 the Right Way… Without Resolutions By Sara Lopinski, MS, RD, LDN, Center for Living Dietitian at St. John’s Hospital

s the holiday season comes to a close, it is time to start thinking about the annual “New Years Resolutions” which are usually diet-related. The gyms are packed with people and diet programs are at full capacity. The problem is that “New Years Resolutions” only last for a few days to a few months. “Healthy eating and healthy behaviors should be a life-long commitment and not a resolution that only lasts a short time” says Sara Lopinski, RD, Registered Dietitian with the Center for Diabetes and Metabolic Health with the Hospital Sisters Health System Medical Group and Illinois Dietetic Association Media Spokesperson. Lopinski offers tips for an anti-resolution start to 2011: • Plan meals. This is the most important tool in living a healthy lifestyle. It is all about scheduling meals for the week and making sure those groceries and ingredients are in the house. When there are easy meals planned out for the week, there is less temptation to pick up fast food on the way home from work. • Skip the low calorie diets. Many people think that dieting has to involve a very low calorie diet. This can actually slow down metabolism and weight loss. This is also not something that can sustain the body long-term. To find an appropriate calorie level for you, visit www.mypyramid.gov. • Exercise. It is very important to incorporate moderate intensity physical activity into a healthy life. This does not have to require a gym membership either. It is just about extra steps throughout the day such as taking the dog for a long walk or walking up and down stairs at work during breaks. Small bouts of exercise can add up quickly. • Eat Breakfast. This IS the most important meal of the day. Most people who don’t eat breakfast feel as if they can overcompensate calories at lunch or dinner. Eating breakfast also helps boost metabolism and brain function first thing in the morning. • Hydrate with water. Water is a calorie-free beverage that helps with proper cell function and maintaining body temperature. However, you don’t have to drink gallons of water to remain hydrated since you get water in other beverages such as orange juice and milk. Aim for water and other sugar free, non-caffeine-containing beverages. • Write it down. Food logs help people become aware of food trends and how many calories are actually consumed in a typical day. Those who are logging are generally more successful with weight loss and weight maintenance long-term. • Eat more fruits and vegetables. Eating more of these low calorie, nutrient-packed foods can help displace other higher calorie foods in the diet.

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There is no magic pill that can substitute for a healthy eating plan paired with moderate intensity physical activity. The goal is to make small changes and get these changes to develop into healthy habits, so there is no need for “resolutions” in the years to come.

emotional

Understanding Hospice From HFA Cares—Hospice Foundation of America’s Conversation, Advice, Resources and Education Series

1. Hospice is a special concept of care, focused on providing comfort, relieving pain, and offering support for persons with life-limiting health conditions and their families. Hospice provides pain and symptom relief, as well as emotional and spiritual support, typically in the last six months of life. 2. Hospice care occurs wherever a person calls home. Hospice is not a “place”; patients receive hospice care at home, and home is broadly defined. Home may be a person’s residence, a nursing home or an assisted living facility, or a residential hospice. 3. Hospice is open to people of all ages, including children, and to people who have different medical conditions. While approximately two out of three hospice patients are over the age of 65, hospice care is available across the lifespan. Hospice treats patients with Alzheimer’s disease, cancer, heart disease, HIV/AIDS, and other illnesses. 4. Hospice services are available on-call 24 hours a day, 7 days a week. In addition to regular visits from the hospice team, families can reach hospice professionals any time with questions and concerns, and a hospice team member is available to deal with medical and other crises.

hospice’s ability to make a patient’s final days more peaceful and comfortable. 7. Hospice staff is often present at a patient’s death and is usually closely involved as death approaches. This is one of hospice’s greatest abilities, and can be one of the gifts that this care brings—helping the patient and his or her loved ones cope and understand what is happening as a person is dying. 8. The costs of hospice care are generally covered under Medicare. The Medicare Hospice Benefit covers the range of medical and supportive services—meaning psychological, emotional and spiritual services that are deemed “reasonable and necessary” by Medicare for managing a person’s illness. Most state Medicaid programs offer hospice coverage, as do most private health insurance plans. 9. Hospice care is available to patients for as long as the patient needs care. As long as a physician certifies that the patient continues to meet guidelines for receiving hospice care, hospice is available in an unlimited number of 60-day periods.

5. Hospice professionals are committed to bringing pain under control as quickly as possible. Needless pain can bring unnecessary anguish to a person who is dying and the loved ones caring for them.

10. There are close to 5000 U.S. hospices, located in every state and serving all but the most rural or isolated communities. In most situations, families can choose the hospice provider who best meets their needs, and have the option to change programs or revoke care if treatment goals change.

6. Many families who have been served by hospice wish that they had taken advantage of hospice services sooner. Although hospice coverage is intended for patients with six months or less to live, the majority of patients spend far less than six months under hospice care, which makes it difficult to take full advantage of

For more information on hospice, grief and bereavement, or caregiving and end-of-life issues, please visit our website at www.hospicefoundation.org/hfacares or call us at: 800-854-3402.

January 2011 — Springfield / Decatur — Healthy Cells Magazine — Page 7

nutritional

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Doable, Sustainable Advice for Getting Healthier in 2011 (ARA) The fat-laden, high-sugar, spirit-soaked roller coaster ride of the holidays are over and many of us are heading into 2011 resolving to take better care of our health in the New Year. Losing weight and improving fitness are two of the most common New Year’s resolutions in America year, after year, after year. It is possible, however, to make 2011 the last year you’ll have to resolve to eat better and exercise more. Start by looking for trusted resources that can help you focus on changing habits and developing a healthier, yet still enjoyable, lifestyle. And learn the truth behind some common obstacles to sustained weight loss. Members of the Mayo Clinic staff, authors of The Mayo Clinic Diet, offer some advice for improving your healthy lifestyle in the New Year: • You may have heard of fad diets that have you counting carbohydrates, bulking up on pure protein or eating bushels of grapefruit. Weight loss comes down to burning more calories than you take in. Reduce extra calories from food and beverages, and increase calories burned through physical activity.

• A sustainable weight loss plan should include food from all the major food groups, feature foods you can easily find at the grocery store, fit your lifestyle and budget, include proper amounts of nutrients and calories and encourage regular physical activity. The Mayo Clinic Diet starts off with a two-week focus on breaking unhealthy habits and adding healthy habits. • Being active is an essential part of a weight-loss plan. Cleaning the house, making the bed, shopping, mowing the lawn and gardening are all forms of physical activity. Exercise is a structured and repetitive form of physical activity that you do on a regular basis. Aim for 30 to 60 minutes of moderately intense physical activity or exercise most days of the week. • Learn to make healthy food choices you can live with. The Mayo Clinic Diet relies on the Mayo Clinic Healthy Weight Pyramid, which guides you toward a general direction of smart eating. The base of the pyramid focuses on generous amounts of healthy foods that contain fewer calories in a large volume of food, like fruits and vegetables. As you progress toward the peak of the pyramid, you eat lesser portions of categories like whole grains, lean protein, dairy, healthy fats and even sweets. • Resolve to manage stress in the New Year. While stress is a normal reaction to life’s demands, the nonstop stress of modern life can be harmful to your health. Relaxation techniques such as meditating, visualization, exercise, hypnosis, massage and listening to music can all help manage stress. • To help keep yourself on track with your healthy lifestyle in 2011, be sure to set goals. Make exercise fun by choosing sports and activities you enjoy. Incorporate physical activity into your daily routine. Seek support from friends and family, and reward yourself for meeting goals. • Every weight loss plan faces challenges. Learn what yours are and how you can cope with them. The Mayo Clinic Diet provides an action guide that lists a number of challenges and recommends ways to cope with them. “Many patients I see have tried several diets in an attempt to lose weight, yet the weight keeps coming back,” says Dr. Donald Hensrud, a Mayo Clinic specialist in preventive and internal medicine, and medical editor-in-chief of the book. “The key to weight loss is to eat well and obtain regular physical activity. Our goal with this book is to give people real tools for doing that.” You’ll find more information on living a healthier lifestyle in 2011 at www.MayoClinic.com.

January 2011 — Springfield / Decatur — Healthy Cells Magazine — Page 9

physical

Resolve to Have a Healthier Heart this Year By Carrie Skogsberg, American Heart Association Each year millions of Americans make New Year’s resolutions to lose weight and jump on the bandwagon for the latest fad diet. But losing weight is just a small part of an overall plan to improve your health – many other factors affect your heart health, and knowing where your risk levels are and how to manage those factors will result in a healthier you. So why not resolve to have a healthier heart instead? Before you start your program, consult with a doctor and learn your risks for heart disease. Take the American Heart Association’s My Life Check assessment at mylifecheck.org to see where you stand most at risk for heart disease, and receive recommendations on how to make your heart healthier. Many risk factors are hereditary and cannot be changed, but you can control most of the factors of heart disease.

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Take Control of Life’s Simple 7 – the Risks for Heart Disease • Risk Factor #1 – Inactivity The facts are clear: By exercising for as little as 30 minutes each day you can reduce your risk of heart disease. Without regular physical activity, the body slowly loses its strength and ability to function well. Regular physical activity lowers blood pressure, increases HDL “good” cholesterol in your blood, controls blood sugar by improving how your body uses insulin, reduces feelings of stress, controls body weight and makes you feel good about yourself.

• Risk Factor #2 – High Cholesterol Cholesterol comes from two sources: your body and food. Your liver and other cells in your body make about 75% of blood cholesterol. The other 25% comes from the foods you eat. LDL cholesterol is the “bad” cholesterol. When too much of it circulates in the blood, it can clog arteries, increasing your risk of heart attack and stroke. LDL cholesterol is produced naturally by the body, but many people inherit genes that cause them to make too much. Eating saturated fat, Trans fats and dietary cholesterol also increases how much you have. Whether you’ve been prescribed medication or advised to make diet and lifestyle changes to help manage your cholesterol, carefully follow your doctor’s recommendations. To keep your cholesterol under control The American Heart Association recommends that you: schedule a screening, eat foods low in cholesterol and saturated fat and free of trans fat, maintain a healthy weight, and stay physically active.

• Risk Factor #3 – Poor Eating Habits A healthy diet and lifestyle are your best weapons to fight cardiovascular disease. You may be eating plenty of food, but your body may not be getting the nutrients it needs to be healthy. Nutrient-rich foods have vitamins, minerals, fiber and other nutrients, but are lower in calories. To get the nutrients you need, choose foods like vegetables, fruits, whole-grain products and fat-free or low-fat dairy products most often. Eat fish at least twice a week, and cut back on foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet.

• Risk Factor #4 – High Blood Pressure High blood pressure is the single most significant risk factor for heart disease. Uncontrolled high blood pressure can injure or kill you. It’s sometimes called “the silent killer” because it has no symptoms. Blockages and blood clots mean less blood can get to our vital organs, and without blood, the tissue dies. That’s why high blood pressure can lead to stroke, heart attack, kidney failure, and even heart failure. While there is no cure, high blood pressure is manageable. To manage blood pressure, try eating a heart-healthy diet, which may include reducing salt; enjoying regular physical activity; maintain a healthy weight; manage stress; limit alcohol; avoid tobacco smoke.

• Risk Factor #5 – Obesity or Being Overweight

you can reduce your risk for heart disease by successfully losing weight and keeping it off. When coming up with a fitness and nutrition plan to lose weight, it’s crucial to understand your recommended calorie intake. And then compare the amount of food calories you’re consuming verses the energy calories you’re burning off with different levels of physical activity. It’s a matter of balancing healthy eating (caloric energy) with the (molecular) energy that leaves your body through a healthy level of exercise.

• Risk Factor #6 – High Blood Sugar The American Heart Association considers diabetes one of the six major controllable risk factors for cardiovascular disease. In fact, adults with diabetes are two to four times more likely to have heart disease or a stroke than adults without diabetes. Diabetes is treatable, but even when glucose levels are under control it greatly increases the risk of heart disease and stroke. In fact, most people with diabetes die of some form of heart or blood vessel disease. Pre-diabetes and subsequent type 2 diabetes usually results from insulin resistance. When insulin resistance or diabetes occur with other CVD risk factors (such as obesity, high blood pressure, abnormal cholesterol and high triglycerides), the risk of heart disease and stroke rises even more. When diabetes is detected, a doctor may prescribe changes in eating habits, weight control, exercise programs and medication to keep it in check. It’s critical for people with diabetes to have regular check-ups. Work closely with your healthcare provider to manage your diabetes and control any other risk factors. For example, blood pressure for people with diabetes should be lower than 130/80 mm Hg.

• Risk Factor #8 – Smoking Smoking is the most important preventable cause of premature death in the United States. Smokers have a higher risk of developing many chronic disorders, including atherosclerosis — the buildup of fatty substances in the arteries — which can lead to coronary heart disease, heart attack (myocardial infarction) and stroke. Smoking by itself increases the risk of coronary heart disease. When it acts with the other factors, it greatly increases your risk from those factors, too. Smoking decreases your tolerance for physical activity and increases the tendency for blood to clot. It decreases HDL (good) cholesterol. Your risks increase greatly if you smoke and have a family history of heart disease. Smoking also creates a higher risk for peripheral artery disease and aortic aneurysm. It increases the risk of recurrent coronary heart disease after bypass surgery, too. During the quitting process, people often slip and have a cigarette. It’s important not to feel like you failed at quitting; just give it another chance. If you need more support, look for quit-smoking programs through hospitals and many states have hotlines with trained staff to help you with quitting. For more information, go to www.heart.org

Among Americans age 20 and older, 145 million are overweight or obese (BMI of 25.0 kg/m2 and higher). If you’re overweight or obese,

January 2011 — Springfield / Decatur — Healthy Cells Magazine — Page 11

success story

Victory with HMR Program J

enn Neff has achieved not one, but two victories thanks to the HMR Program for Weight Management at Passavant Area Hospital in Jacksonville. Rheumatoid arthritis and the numerous medications she took to deal with the auto-immune disease had made her body weight balloon to 250 pounds in May 2007. The increase in weight did nothing to help her sore joints, a common symptom of rheumatoid arthritis. “I knew of several friends that had good success from HMR. After the first class, I knew this program was for me,” said Jenn. She’s quick to note that the HMR weight loss plan is not a diet, it’s a life-style change. “You have to make the decision to change. And, the HMR staff is great in helping you make that change.” And change she did. After the first 10 months in HMR, Jenn won her first battle by dropping 70 pounds. That first victory led directly to her second triumph, a drastic reduction in medications. Now she takes only one medication used to suppress the rheumatoid arthritis. The 29-year-old mother of three has lost an additional 15 pounds boosting her total weight loss to 85 pounds. “My joints feel so much better now. I’m more active and more mobile. It’s helped me be a better person for my family. We exercise and we eat so much healthier now. My kids (ages, 9, 7, and 4) used to ask for ice cream and brownies for a snack. Now they ask for an apple and a bottled water,” boasted the Winchester, IL, resident. HMR has been helping dieters achieve long-term healthy weight loss for over 25 years. HMR’s clinicallyproven diet programs are a sensible, healthy way to lose weight. No gimmicks or fads. Created by physicians and other healthcare professionals, and backed by extensive scientific data, HMR Programs are widely recognized for their successful outcomes. Each program offers a highly structured, easy-to-follow plan that emphasizes healthy eating habits and fast, long-lasting weight loss. They’re ideal for anyone wanting to lose weight and become healthier, including those with diabetes, hypertension, high cholesterol, and other medical conditions. In addition to being clinically effective for weight and health management, HMR Programs are cost effective, too. In fact, participants often report saving money while on the program. Using HMR weight-loss foods to lose weight can actually reduce food budgets. Plus, like Jenn, costs from reduced medications can really add up. Jenn is currently on the HMR maintenance plan. “I really enjoy the camaraderie and the support HMR provides. It’s our own little community, helping each other. It’s a really good group.” The HMR Program for Weight Management offers orientation sessions every Wednesday at 5:45 p.m. at Passavant Area Hospital in Jacksonville. Call 217-4795836 for a reservation.

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“My joints feel so much better now. I’m more active and more mobile. It’s helped me be a better person for my family.”

Natural Hormone Management

January 2011 — Springfield / Decatur — Healthy Cells Magazine — Page 13

feature story

Simmons Cancer Institute at SIU

he opening of Simmons Cancer Institute (SCI) in July 2010 in Springfield was a major development for Southern Illinois University School of Medicine. The building meant the consolidation of most of SIU’s cancer care teams in one location for the first time since the institute was established 10 years ago. “The opening of our facility was the culmination of many years of effort to bring most of our cancer care teams into one facility to better provide quality cancer care in the downstate region,” said Dr. K. Thomas Robbins, director of the institute. “To us, it is a milestone in on-going expansion of our network to fight cancer.” Opening expands programs When the building opened in July, many of SIU’s cancer clinics, then located in various hospital locations, moved along with clinical trials and outreach services. Nearly three dozen physician specialists are based in the building. Simmons Cancer Institute at SIU has nine cancer care teams -breast, colorectal, gynecologic, head and neck, hematology-oncology, melanoma, pediatric, and prostate and urologic. Two more teams have been developed - neuro-oncology and psycho-oncology. SCI’s unique team approach means that each of its multidisciplinary team of physician specialists and health care professionals meet weekly to discuss every newly diagnosed patient’s case and jointly recommend a treatment plan. Each cancer care team member brings their considerable expertise to the patient’s care and treatment options. SCI’s permanent home at 315 W. Carpenter in Springfield is 63,000 square feet in size and cost $21.5 million to construct. The Page 14 — Healthy Cells Magazine — Springfield / Decatur — January 2011

multi-faceted building houses a chemotherapy infusion center, nearly three dozen exam rooms, minor procedure facilities, and a Women’s Health Care Cancer Center with X-ray, mammography and ultrasound services. A Patient and Family Resource Learning Center and the Just for You Salon provide cancer care information and products for breast cancer survivors. SCI’s physicians and specialists have nearly 1,700 patient visits each month. Patients travel from more than 70 counties in central and southern Illinois to receive comprehensive cancer care from SIU’s cancer specialists. Construction of the three-story cancer treatment and research center began when the Illinois Legislature awarded planning money in 2001 and followed with funds for construction of the building in 2005. In November 2005, John and Jayne Simmons and the Simmons law firm, located in East Alton, Ill., announced a $10.2 million philanthropic

gift to support research at SCI, which lead to the naming in recognition of the philanthropic gift. Side-by-Side Program Introduced SCI’s psycho-oncology division is better known as the Side-by-Side program, located in the Wellness Center on the third floor of the Institute in Springfield. Side-by-Side is a program to help cancer patients, their families and caregivers with stress-related issues that accompany a cancer diagnosis. The program includes support groups, yoga classes designed for cancer patients and survivors, exercise class, art therapy, music, stress reduction, journaling and guided imagery that helps patients to prepare for surgery, radiation and chemotherapy. Yoga, exercise and support groups are also open to family members and care givers. All classes are free and are open to any cancer patient. SIH and SIU Cancer Institutes Announce Affiliation A new affiliation enhancing specialized cancer treatment for patients in southern Illinois has been announced by Southern Illinois Healthcare (SIH) Cancer Institute and Simmons Cancer Institute. This is the first downstate affiliation named by SIU’s institute, which is based in Springfield. “We celebrate this affiliation with our SIH colleagues because our commitment to outreach includes developing a network of affiliates for Simmons Cancer Institute so that downstate citizens have increased access to advanced cancer care services. The first in this network, SIH provides an important location for expanding cancer care options in southern Illinois,” said Dr. J. Kevin Dorsey, Ph.D., dean and provost at the medical school. When needed, SIH patients can receive care from SIU specialists in Springfield but will still have most of their treatments close to their home. SIH currently has more than 700 new cancer cases each year with about 10 percent needing specialized consultation or treatment options not available in southern Illinois. “This is the kind of partnership that can occur when two very strong institutions, dedicated to high-quality patient care and research, decide to share their resources. It will build on the valuable relationship that SIH already has with the SIU School of Medicine and the SIU Carbondale campus,” said Rex Budde, president and CEO of Southern Illinois Healthcare. The SIH Cancer Institute offers care at its three community hospitals (Carbondale, Herrin and Murphysboro) and specialty clinics to patients and families in the southern 16 counties of Illinois. “We look forward to the expanded and efficient access to tertiary care that now will be available to those patients who can’t be cared for locally. We also will benefit from the educational opportunities the affiliation provides our medical community and the development of peer-

to-peer relationships with SIU specialists,” said Dr. Mary K. Rosenow, SIH Cancer Institute director. Rosenow added that the affiliation will help with recruitment of additional subspecialists who provide oncology services to southern Illinois because of the added incentives of academic appointments to the medical school and the collaboration opportunities with SIU. The two partners will work toward having multidisciplinary consultation using videoconferenced meetings to discuss newly diagnosed patients as well as continuing medical education conferences. SIH and SCI will collaborate on various programs including evidence-based research, population science, genetic counseling and psycho-oncology programs such as meditation and relaxation, said Robbins, SCI director. He added that both institutions also can work together on grant opportunities as well as proposals to various nonprofit foundations. For several years, Robbins, a head and neck cancer specialist, and several other SCI physician specialists have regularly traveled to the region to see patients. Research key in fight against cancer Clinical research trials are also based in the new building. SCI currently has 20 open trials. There are an additional 100 cancer trials

January 2011 — Springfield / Decatur — Healthy Cells Magazine — Page 15

feature story

(continued)

available to SIU cancer patients through other community oncology programs and physicians working with our SCI oncologists, most of which are National Cancer Institute sponsored. Basic science research into the causes of cancer is an important aspect of SIU’s cancer program. The 75 clinicians and researchers who are members of SCI have been awarded more than $20 million in national multi-year grant funding as of 2010. A few examples of recent awards include: • A three-year grant will explore how a specific breast cell protein suppresses cancer cell growth in triple-negative breast cancer, which is usually metastatic and has a bleak long-term prognosis. The $436,500 grant is from the National Cancer Institute, a division of the National Institutes of Health, through the American Recovery and Reinvestment Act. Randolph C. Elble, Ph.D., assistant professor of pharmacology, is the principal investigator. • Three one-year grants also were awarded to Elble totaling $327,375. One grant will investigate whether the toxins from a tropical ant venom are effective when used as a drug against metastatic breast cancer. A second grant will test a secreted form of a protein as a possible way to suppress metastatic breast cancer. A third grant will study whether a specific breast cell protein delivered by a harmless virus, can destroy metastatic melanoma cells. The grants were awarded by the Department of Defense/U.S. Army. • A five-year grant to study ways to prevent or reduce metastasis in breast cancer will study the role of inflammation and tumor progression in the metastasis of breast cancer. The research will determine whether some of the specific proteins in breast cancer can prevent

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the cancer spreading through the lymphatic system. It was awarded by the National Cancer Institute, a division of the National Institutes of Health (NIH). The total budget for the grant is $1,521,659. The principle investigator for the project is Sophia Ran., Ph.D., associate professor of medical microbiology, immunology and cell biology and member of the Simmons Cancer Institute at SIU. •A two-year grant will look at a randomized sample of breast cancer survivors who are not exercising and are tired or have trouble sleeping. Results of the study may lead to a better understanding of the kind and amount of exercise certain breast cancer survivors may need to do. The principal investigator is Dr. Laura Rogers, associate professor of internal medicine. The grant is Rogers’ second federal grant from the National Cancer Institute, a division of the National Institutes of Health. Total budget for the two-year grant is $348,109.

The mission of the Simmons Cancer Institute at SIU is to serve the people of central and southern Illinois by addressing their present and future cancer care needs through education, research, patient care and community service. For more information call 217-545-6000, or go to www.siumed.edu/cancer.

health care

Cash Based Medical Care By Dr. Scott Sieberg

arlier this year the United States government passed the Patient Protection and Affordable Care Act, which was then signed into law by President Obama. One of the main goals of this law is to eventually provide health care coverage to all citizens. The reasoning behind this law is that the disparity of health coverage is contributing to the monetary drain on our economy. It has been estimated that unless action is taken to curb healthcare expenditures that the federal government will be spending 100% of its revenue on Medicare, Medicaid, and Social Security by 2052. People unable to afford healthcare coverage end up getting sick and being taken care of by doctors and hospitals, who then pass the cost on to those with insurance (such as a hospitalized patient being charged $10 for an aspirin). This then makes healthcare more expensive for all. The idea behind the new healthcare law is that by requiring all citizens to purchase insurance the cost will be spread out and be less expensive for all. This mandate to provide coverage will not take full effect until 2014. Until then, those without health insurance will continue to find obtaining affordable healthcare significantly challenging. With commercial insurance and the government (Medicare and Medicaid), prices for doctors’ office visits, labs, x-rays, and other items are fixed. For example, the contract price for an office visit to a family doctor might be $55. This would be the total amount paid to the provider in way of insurance company payment and the patient co-pay. By custom, the doctor will bill the insurance company for more than that (say $110), and the insurance company will discount the charge back down to the

set fee of the $55. If the doctor sees patients on a cash basis, then the cash paying patient is almost always charged the higher fee. Some doctors will offer a small discount to cash paying patients, but such patients generally pay more than anyone else. One reason doctors charge more is because of the rules imposed by the federal government. Any Medicare-participating provider is not allowed to charge a non-Medicare patient less that what a Medicare patient would be charged for the same service. The intent of this is to prevent the government from having to pay more than other insurers. There has always been much controversy about whether this also applies to patients without any insurance, and doctors have typically taken the position of charging cash patients more to avoid potential Medicare audits. Additionally, since commercial plans generally pay more than Medicare, most doctors will charge cash paying patients the rate of the highest paying commercial insurance. With the changes in our economy, more people are finding themselves without insurance coverage. More employers are switching to high deductible plans, which basically make their employees become cash paying patients. If you need medical care, it is advisable to call several local doctors’ offices and ask if they accept cash payment and what their rates are. There is nothing wrong with asking your doctor to lower the fee to a more affordable amount, especially if the fee is above Medicare’s rate. You will also find some doctors more willing to charge a reasonable rate. For more information visit www.DrSieberg.com. January 2011 — Springfield / Decatur — Healthy Cells Magazine — Page 17

complete control

Bedwetting Things that are cool to talk about with friends: • your new computer games • going to the movies • what to do this weekend Things that you probably don’t talk about with friends: • how you cry when you watch the movie Bambi • the day you accidentally wore your underwear inside out • how you wet the bed when you sleep

You Are Not Alone Millions of kids and teenagers from every part of the world wet the bed every single night. It’s so common that there are probably other kids in your class who do it. Most kids don’t tell their friends, so it’s easy to feel kind of alone, like you might be the only one on the whole planet who wets the bed. But you are not alone. The fancy name for bedwetting, or sleep wetting, is nocturnal (nighttime) enuresis (say: en-yoo-ree-sus). Enuresis runs in families. This means that if you urinate, or pee, while you are asleep, there’s a good chance that a close relative also did it when he or she was a kid. Just like you may have inherited your mom’s blue eyes or your uncle’s long legs, you probably inherited bedwetting, too. The most important thing to remember is that no one wets the bed on purpose. It doesn’t mean that you’re lazy or a slob. It’s something you can’t help doing. For some reason, kids who wet the bed are not able to feel that their bladders are full and don’t wake up to pee in the toilet. Sometimes a kid who wets the bed will have a realistic dream

Page 18 — Healthy Cells Magazine — Springfield / Decatur — January 2011

that he or she is in the bathroom peeing - only to wake up later and discover he or she is all wet. Many kids who wet the bed are very deep sleepers. Do your parents complain that it’s hard to wake you up? Could you sleep through a marching band parading outside your bedroom door? Or a pack of dogs howling at the moon? Trying to wake up someone who wets the bed is often like trying to wake a log - they just stay asleep. Some kids who wet the bed do it every single night. Others wet some nights and are dry on others. A lot of kids say that they seem to be drier when they sleep at a friend’s or a relative’s house. That’s because kids who are anxious about wetting the bed may not sleep much or only very lightly. So the brain may be thinking, “Hey, you! Don’t wet someone else’s bed!” This can help you stay dry even if you’re not aware of it. Good News The good news is that almost all kids who wet the bed eventually stop. So if you wet every night, don’t be discouraged. And don’t worry

that you’re not normal, either physically or emotionally. Sleep wetting is not usually caused by a problem with your body or your feelings. It’s likely that bedwetting will go away on its own. In fact, 15 out of 100 kids who wet the bed will stop every year without any treatment at all. But if you have this problem it’s still a good idea for you and your parents to talk to your doctor about it. Your doctor will ask you some questions, and it’s important to answer them truthfully and not feel embarrassed. Remember, bedwetting is so common that your doctor probably treats a lot of kids who do it. The doctor will examine you and probably ask for a urine sample to test. Some kids who have other problems, like constipation (when you aren’t pooping regularly), daytime wetting, or urinary infections, may need some extra tests. More Good News If you wet the bed, there are some things you can do to stay dry. Try not to drink anything after dinner and remember to go to the bathroom before going to bed. If you do wet the bed, help with the cleanup by pulling off the sheets and putting them in the laundry. A lot of doctors think that the best treatment for enuresis is a program that retrains your brain to do one of two things: 1. wake you up so you can go to the bathroom 2. stay asleep and hold it until morning This program includes doing bladder exercises, such as waiting a little longer to pee during the day, reading about and imagining staying dry, or even using a tiny alarm. The alarm is connected to a pad placed in your underwear at night. If you start to urinate, the pad senses the moisture and sets off the alarm. Different alarms buzz, vibrate, or do both, but they’re all easy to use and can help wake even the deepest sleeper. There are medicines for kids who wet the bed. They might help you temporarily, but they don’t cure bedwetting. These medicines work best when combined with the alarm or other training programs. It may take some practice to retrain your brain, and you’ll need to be patient. But eventually, you will stop wetting the bed. Reviewed by: Mary L. Gavin, MD This information was provided by KidsHealth®, one of the largest resources online for medically reviewed health information written for parents, kids, and teens. For more articles like this, visit KidsHealth. org or TeensHealth.org. ©1995-2010. The Nemours Foundation/KidsHealth®. All rights reserved.

1/31/10

January 2011 — Springfield / Decatur — Healthy Cells Magazine — Page 19

body health

Care W

hen Lenny fell in love, he said he was “swept off his feet.” When Abdul wasn’t sure about retiring, his wife said he had “cold feet.” Lilliana was so sensible; her kids always said she had “both feet on the ground.” Everyone agrees it’s important to put “your best foot forward.” Be kind to your feet. Years of wear and tear can be hard on them. So can disease, bad circulation, poorly trimmed toenails, and wearing shoes that don’t fit. Foot problems are sometimes the first sign of more serious medical conditions such as arthritis, diabetes, and nerve or circulatory disorders. Step in the Right Direction Practice good foot care. Take a look at your feet often; use a mirror to look at the bottoms of you feet. Look for cuts, blisters, and ingrown toenails. Ask a member of your family for help if you need it. If you have diabetes, be sure to check your feet every day. Remember to put your feet up when you are sitting down. This helps the circulation in your feet. So can stretching, walking, or having a gentle foot massage. A warm foot bath is also helpful. Make sure your feet are dry before you put on your shoes. Wear shoes when you’re outside. If you are sitting for a long time, stand up and move around every now and then. If you cross your legs, reverse or uncross them often. Don’t smoke.

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If you have a problem with your feet, your family doctor can help, or you can see a doctor who treats feet, called a podiatrist. Make Sure The Shoes Fit Wearing comfortable shoes that fit well can prevent many foot problems. Here are some tips for making sure your shoes fit: • Shoe size may change as you age, so always have your feet measured before buying shoes. The best time to measure your feet is at the end of the day when your feet are largest. • Most of us have one foot that is larger than the other. Make sure your shoes fit your larger foot. • Don’t buy shoes without trying them on first. Shoe sizes can vary depending on the kind, make, and style. For example, the size you wear for sneakers may not be the same size you need for dress shoes. • Walk in the shoes to make sure they feel right. The heel of the shoe should not slide up and down when you walk. • Choose a shoe that is shaped like your foot. Styles with high heels or pointed toes can hurt your feet. • Stand up when trying on shoes to make sure there is about ½ inch between your toe and the end of the shoe. • Make sure the ball of your foot fits comfortably into the widest part of the shoe. • Don’t buy shoes that feel too tight and hope they will stretch. • The upper part of the shoes should be made of a soft, flexible material. • Soles should give solid footing and not slip. Thick soles cushion your feet when walking on hard surfaces. • Low-heeled shoes are more comfortable, safer, and less damaging than high-heeled shoes. Something’s Afoot: Common Problems Fungal infections, such as athlete’s foot, happen because our feet are in shoes most of the time. Shoes are warm, dark, and moist—the perfect place for fungus to grow. A fungus can cause dry skin, redness, blisters, itching, and peeling. It can be hard to cure. Over-the-counter anti-fungal powders or creams can help. If your foot does not get better within 2–4 weeks, talk to your doctor. To prevent infections: • Keep your feet clean and dry. Be sure to dry the area between your toes. • Change your shoes and socks or stockings often to help keep your feet dry. • Don’t buy tight shoes. • Try dusting your feet every day with talc-free foot powder.

Bunions are swollen and tender joints that can develop at the base of your big toes. They tend to run in families. Bunions can also be caused by shoes that are too small or have pointed toes. If a bunion is not too painful, wearing shoes cut wide at the toes and middle part of the foot (instep) or shoe inserts may help. Taping or padding the bunion may bring relief. Some over-the-counter pain medicine may lessen pain and reduce swelling. Talk to your doctor if you are in pain. Sometimes surgery is needed to relieve the pressure and repair the toe joint. Ingrown toenails are caused by a piece of the nail piercing the skin. This can happen if you don’t cut your toenails straight across so the corner of the nail can be seen above the skin. Use clippers made to cut toenails. Ingrown toenails are very common in the large toes. A doctor can remove the part of the nail that is cutting into the skin. Neuromas are the result of a build-up of tissue around an inflamed nerve in the foot. They may cause tingling, numbness, or pain in the ball of your foot and toes. This may cause you to lose your balance. Shoes that are too narrow or have high heels can make the problem worse. See your doctor. Sometimes, inserts put in your shoes can help. Hammertoe is caused by a shortening of the tendons that control toe movements. The toe joint grows and pulls the toe back. Over time, the joint gets bigger and stiffens as it rubs against shoes. This can affect your balance. More space in the shoe or stocking can help. In very serious cases, surgery may be needed. Spurs are bony bumps that grow on bones of your feet. They are caused by stress on the feet. Standing for long periods of time, wearing badly fitting shoes, or being overweight can make spurs worse. Sometimes spurs are painless. At other times, they can hurt. Treatments for spurs include foot supports, heel pads, and heel cups. Sometimes surgery is needed. Swollen feet may happen when you have been standing for a long time. If your feet and ankles stay swollen, it may be a sign of more serious health problems. See your doctor for a check-up. Be Alert Both diabetes and peripheral artery disease can cause poor blood flow to the feet, which can cause scrapes or bruises to become infected more easily.This makes good foot care very important. Make sure to check with your doctor if you develop a sore on your foot that does not heal. Don’t Get Off on the Wrong Foot Good foot care and regular foot checks are an important part of your health care. Your doctor should look at your feet often. If you have foot problems, don’t be afraid to talk to your doctor. For More Information, here are some helpful resources:

Dry skin can cause itching and burning feet. Use mild soap in small amounts and a cream or lotion on your legs and feet every day. Be careful about adding oils to bath water since they can make your feet and bathtub very slippery. Corns and calluses are caused by pressure when the bony parts of your feet rub against your shoes. Corns usually appear on the tops or sides of toes while calluses form on the soles of feet. Wearing shoes that fit better or using non-medicated pads may help. While bathing, gently rub the corn or callus with a washcloth or pumice stone to help reduce the size. To avoid infection, do not try to shave off the corn or callus. See your doctor, especially if you have diabetes or circulation problems. Warts are skin growths caused by viruses. They may be painful and can spread if not treated. Some over-the-counter products may help to get rid of warts. See your doctor for treatment.

American Podiatric Medical Association 9312 Old Georgetown Road Bethesda, MD 20814-1621 1-800-275-2762 (toll-free) www.apma.org American Orthopaedic Foot and Ankle Society 6300 North River Road, Suite 510 Rosemont, IL 60018 1-800-235-4855 (toll-free) www.aofas.org

January 2011 — Springfield / Decatur — Healthy Cells Magazine — Page 21

distracted drivers

PUT IT DOWN! W

hat motivates people to pay attention to the road while driving? What information helps drivers understand why engaging in other activities, especially texting or talking on their cell phone does not allow them to pay full attention to the road? After looking closely at this problem, the following statements best summarize the critical messages that work to move people to action. No matter what state you live in, these persuasive messages most often will be the same. These key messages can help guide your communications as you create State and local programs that build awareness and change behavior. Distraction is defined by NHTSA as a specific type of inattention that occurs when drivers divert their attention away from the task of driving to focus on another activity instead. These distractions can be electronic distractions, such as navigation systems and cell phones, or more conventional distractions, such as interacting with passengers and eating. These distracting tasks can affect drivers in different ways and are categorized into the following three types– visual, taking your eyes off the road; manual, taking your hands off the wheel; and cognitive, taking your mind off the road. “IT’S TIME TO “PUT IT DOWN” Drivers Simply Can’t Do Two Things At Once • Drivers who use hand-held devices while driving are four times as likely to get into crashes serious enough to injure themselves or others. • The proportion of drivers reportedly distracted at the time of the fatal crashes has increased from 8 percent in 2004 to 11 percent in 2008. • One of the most commonly recognized distractions is cell phone use. Cell phone subscriptions have grown exponentially from 1988 through 2009. About 89 percent, or approximately 277 million of all Americans, have a cell phone, according to CTIA – The Wireless Association. For many, it is the only kind of telephone they possess. In a recent NHTSA survey, most individuals (77 percent) reported that they talk on the phone while driving at least some of the time. Everyone Has A Personal Responsibility With more portable technology now than ever, driver distractions have risen to unprecedented numbers. We live in a world where people expect instant, real¬time information 24 hours-a-day and those desires do not stop just because people get behind the wheel. Drivers simply do not realize the dangers that are posed when they take their eyes and minds off the road and their hands off the wheel and focus on activities other than driving. Common sense and personal responsibility are a major part of the solution. We simply can’t legislate our way out of this problem. It’s up to each and every person to make sure they “Put It Down” and pay attention to road. The risks are simply too high! Young Drivers Are Especially At Risk Younger, inexperienced drivers under 20 years old have the highest proportion of distraction-related fatal crashes. Their lack of driving experience can contribute to critical misjudgments if they become distracted. Not surprisingly, they text more than any other age group and the numbers of young drivers who text is only increasing.

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It’s a trend that poses a growing danger, so it’s important to address this issue now. Parents need to set a good example for their children and show them from an early age that it is just not safe to text and/or talk on their phone while driving. Everyone Is Part of the Solution “Put It Down” is a broad, public-private partnership of community and health groups, safety advocates, businesses, law enforcement, legislators, public officials, concerned citizens and those who have lost loved ones because of a distracted driver. These partners realize that eliminating distractions while driving will save lives and reduce costs associated with crashes caused by distracted drivers. And because everyone is potentially affected when drivers are distracted, everyone must be part of the solution. For more information and specific tools for the groups below, please visit the Get Involved section of www.distraction.gov: • Community Group Materials • School Materials • Parent Materials • Employer Materials • Law Enforcement Materials Legislation As distracted driving has risen to unprecedented levels, State legislatures have begun to take action. In early 2010, 21 States enacted graduated drivers licensing (GDL) laws. As of May 13, 2010, six States, the District of Columbia and the Virgin Islands banned hand- held cell phone use for all drivers, and 25 States, the District of Columbia and Guam banned texting by all drivers. Texting laws are relatively new and have not been thoroughly evaluated. However, considering the rapid emergence of the problem and the growing evidence showing the threat to the safety of all road users, safety advocates and state legislatures are compelled to move forward. Most texting legislation is based on the broad foundation of principles learned from seat belt laws, impaired driving statutes and similar legislative initiatives, while more specific scientific evidence is gathered. To view a sample law that would prohibit texting, please visit http://distraction.gov/files/dot/texting-law-021910.pdf. Since the prevalence of texting is particularly high among teens, legislatures may also choose to include specific consequences under their GDL law for texting violations by novice drivers, such as delayed full licensure. High Visibility Enforcement Research for similar campaigns shows that high visibility enforcement works because, with many distracted drivers, the fear of a citation and significant fine outweighs their fear of being injured or killed in a crash. History has also shown for other issues like seat belt use, that when high visibility enforcement programs were implemented to enforce state laws, numbers of seat belt users increased dramatically. With a proven track record of success, we are confident that this strategy will have the same effect on distracted drivers. Information provided by the National Highway Traffic Safety Administration (NHTSA).

January 2011 — Springfield / Decatur — Healthy Cells Magazine — Page 23

mental health

What is Stress? S

tress is a feeling you get when faced with a challenge. In small doses, stress can be good for you because it makes you more alert and gives you a burst of energy. For instance, if you start to cross the street and see a car about to run you over, that jolt you feel helps you to jump out of the way before you get hit. But feeling stressed for a long time can take a toll on your mental and physical health. Even though it may seem hard to find ways to de-stress with all the things you have to do, it’s important to find those ways. Your health depends on it.

Do women react to stress differently than men? One recent survey found that women were more likely to experience physical symptoms of stress than men. But we don’t have enough proof to say that this applies to all women. We do know that women often cope with stress in different ways than men. Women “tend and befriend,” taking care of those closest to them, but also drawing support from friends and family. Men are more likely to have the “fight or flight” response. They cope by “escaping” into a relaxing activity or other distraction.

What are the most common causes of stress? Stress happens when people feel like they don’t have the tools to manage all of the demands in their lives. Stress can be short-term or long-term. Missing the bus or arguing with your spouse or partner can cause short-term stress. Money problems or trouble at work can cause long-term stress. Even happy events, like having a baby or getting married can cause stress. Some of the most common stressful life events include: • Death of a spouse • Death of a close family member • Divorce • Losing your job • Major personal illness or injury • Marital separation • Marriage • Pregnancy • Retirement • Spending time in jail

Can stress affect my health? The body responds to stress by releasing stress hormones. These hormones make blood pressure, heart rate, and blood sugar levels go up. Long-term stress can help cause a variety of health problems, including: • Mental health disorders, like depression and anxiety • Obesity • Heart disease • High blood pressure • Abnormal heart beats • Menstrual problems • Acne and other skin problems

What are some common signs of stress? Everyone responds to stress a little differently. Your symptoms may be different from someone else’s. Here are some of the signs to look for: • Not eating or eating too much • Feeling like you have no control • Needing to have too much control • Forgetfulness • Headaches • Lack of energy • Lack of focus • Trouble getting things done • Poor self-esteem • Short temper • Trouble sleeping • Upset stomach • Back pain • General aches and pains These symptoms may also be signs of depression or anxiety, which can be caused by long-term stress.

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Does stress cause ulcers? No, stress doesn’t cause ulcers, but it can make them worse. Most ulcers are caused by a germ called H. pylori. Researchers think people might get it through food or water. Most ulcers can be cured by taking a combination of antibiotics and other drugs. How can I help handle my stress? Everyone has to deal with stress. There are steps you can take to help you handle stress in a positive way and keep it from making you sick. Try these tips to keep stress in check: Develop a new attitude • Become a problem solver. Make a list of the things that cause you stress. From your list, figure out which problems you can solve now and which are beyond your control for the moment. From your list of problems that you can solve now, start with the little ones. Learn how to calmly look at a problem, think of possible solutions, and take action to solve the problem. Being able to solve small problems will give you confidence to tackle the big ones. And feeling confident that you can solve problems will go a long way to helping you feel less stressed. • Be flexible. Sometimes, it’s not worth the stress to argue. Give in once in awhile or meet people halfway. • Get organized. Think ahead about how you’re going to spend your time. Write a to-do list. Figure out what’s most important to do and do those things first.

• Set limits. When it comes to things like work and family, figure out what you can really do. There are only so many hours in the day. Set limits for yourself and others. Don’t be afraid to say NO to requests for your time and energy. Relax • Take deep breaths. If you’re feeling stressed, taking a few deep breaths makes you breathe slower and helps your muscles relax. • Stretch. Stretching can also help relax your muscles and make you feel less tense. • Massage tense muscles. Having someone massage the muscles in the back of your neck and upper back can help you feel less tense. • Take time to do something you want to do. We all have lots of things that we have to do. But often we don’t take the time to do the things that we really want to do. It could be listening to music, reading a good book, or going to a movie. Think of this as an order from your doctor, so you won’t feel guilty! Take care of your body • Get enough sleep. Getting enough sleep helps you recover from the stresses of the day. Also, being wellrested helps you think better so that you are prepared to handle problems as they come up. Most adults need 7 to 9 hours of sleep a night to feel rested. • Eat right. Try to fuel up with fruits, vegetables, beans, and whole grains. Don’t be fooled by the jolt you get from caffeine or high-sugar snack foods. Your energy will wear off, and you could wind up feeling more tired than you did before. • Get moving. Getting physical activity can not only help relax your tense muscles but improve your mood. Research shows that physical activity can help relieve symptoms of depression and anxiety. • Don’t deal with stress in unhealthy ways. This includes drinking too much alcohol, using drugs, smoking, or overeating. Connect with others • Share your stress. Talking about your problems with friends or family members can sometimes help you feel better. They might also help you see your problems in a new way and suggest solutions that you hadn’t thought of. • Get help from a professional if you need it. If you feel that you can no longer cope, talk to your doctor. She or he may suggest counseling to help you learn better ways to deal with stress. Your doctor may also prescribe medicines, such as antidepressants or sleep aids. • Help others. Volunteering in your community can help you make new friends and feel better about yourself. For more information on stress and your health, please call womenshealth.gov at 1-800-994-9662 or contact the following organizations: National Institute of Mental Health Phone: (301) 443-4513; Toll-Free: (866) 615-6464 www.nimh.nih.gov American Institute of Stress Phone: (914) 963-1200 www.stress.org January 2011 — Springfield / Decatur — Healthy Cells Magazine — Page 25

good bacteria

Intestinal Health 101 By Dr. Tom Rohde, Renew Total Body Wellness Center

ow many times have you heard someone discussing their bowel health and thought they were obsessed with bowel function? It turns out they were correct to be concerned. Optimal health begins with a healthy gut. Simplistically, your digestive tract is a long open tube and its job is to digest food, then absorb amino acids, vitamins, minerals, etc. to nourish your body all the while keeping bad things like bacteria, parasites, viruses, chemicals, and other toxins from entering the body and causing you harm. Your intestines are much more complex and important than this - it’s no wonder that 75-80% of your immune system lines the intestinal tract! The down side of this is that chronic gut inflammation from dysbiosis can begin to suppress your immune system and lead to recurrent illness and other long term conditions from immune system dysregulation. Your gut is normally inhabited by trillions of “good” bacteria – mostly lactobacillus strains in the small intestine and bifidobacteria strains in the large intestine. These good bacteria help with digestion and absorption of nutrients. They also produce important nutrients and vitamins like Vitamin K, B-1/2/3/6/12, and folate, and others, starve out other bad bacteria, literally produce antibiotics that can kill other bacteria, and help recycle bile salts needed to digest fats. Your normal gut flora is established when you start eating after birth as the gut is initially sterile. Breast feeding helps get us off to a good start with the best flora. Kids that are bottle fed already start life with a poorer mix and quality of bacteria, one theory why we have such an obesity epidemic as the bacteria are intimately involved with digestion and absorption of nutrients. Exposure to antibiotics in childhood further drastically changes our normal gut flora making us susceptible to nutritional deficiencies that are felt to underlie some of the neurologic and psychiatric illnesses that affect our youth. This change to an abnormal gut flora is again called dysbiosis or leaky gut. Symptoms of dysbiosis in babies may be colic – gassiness, constipation, and stomach pains. As we grow, use of birth control pills in adolescence also negatively affects our gut flora. Dysbiosis leads to inflammation in the gut which can lead to permeability of the intestinal cells allowing toxins into the body that can literally cause all manner of health problems. By the time we reach early adulthood many of us now suffer with digestive abnormalities – heartburn, bloating, belching, and flatulence due to the abnormal digestive process leading to putrefaction and fermentation of food in the colon which allows these toxins to enter the body! These toxins can lead to further maladies: headaches, sleep problems, fatigue issues, asthma, skin conditions like eczema, and abnormal immune system function leading to autoimmune problems like Grave’s or Hashimoto’s thyroid disease. The gut also plays a role in emotional health! The majority of your Serotonin is produced in your gut and is responsible for gut motility and normal function. In the brain it is a major neurotransmitter and accounts for your stable mood and ability to deal with stressors, avoid

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“Start to see benefit from a gut restoration program in as little as a few weeks.” depression and anxiety, and to sleep well! The gut and brain communicate – anyone who has been under stress can verify that – a public presentation or a test, an altercation - all can lead to stomach growling, vomiting, and loose stools! Imagine the effects of long term stress we all seem to live these days….can you say depression, anxiety, inflammatory bowel, autoimmune problems, perhaps even cancer? The health of our gut flora, and thereby our overall health, is dictated by the foods we eat, the chemicals we ingest and are exposed to, the use of antibiotics to treat other health conditions, even our stress levels. So what can we do to repair a lot of the conditions mentioned above caused by gut dysbiosis? First, testing, to determine the cause of the problems – a metabolic or functional medicine approach – that will guide a targeted rehabilitation program. First, eliminate abnormal bacteria, parasites, fungi, and gut flora with antibiotics or antifungals if needed, along with natural supplements to help “clean house” to allow a normal flora to rebuild. Dietary change is vital – eliminating irritants such as chemicals and toxins as well as foods that may be causing an allergic response. Gluten seems to be a major problem for many individuals and most individuals are usually unaware of the problems it is causing. Testing is again a good idea. Minimize meats that are harder to digest initially and switch to organic grass fed meats with lower toxins and fat as they are re-introduced. Eliminate sugar and minimize carbohydrates as completely as possible initially as many pathogens feed on these sweet goodies. Next, add in high quality pro-biotics to rebuild a normal gut flora along with supplements to decrease inflammation, soothe and heal an inflamed gut, and help to allow the permeable gut walls to heal and prevent further toxin entrance to the body. Many individuals who have suffered for many years with the chronic conditions I mentioned can start to see benefit from a gut restoration program in as little as a few weeks although some of the ailments may take months to heal, and some that have existed for an extended time may only be moderated or controlled. The sooner you start, the sooner you will return to a path of well being – A healthy gut can lead to a healthier you in 2011! Please see my web site www.DrRohde.com for more information.

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