February Springfield Healthy Cells 2012

SPRINGFIELD/DECATUR

area

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

February 2012

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HealthyCells

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www.healthycellsmagazine.com

M A G A Z I N E

Women Don’t See Heart Disease as a Serious Health Threat page 14

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Don’t Let Your Loved Ones Become a Statistic page 6 Choosing the Right Rehabilitation Program Is An Important Part of Recovery page 18

Understanding Lymphedema page 24

T:10”

“off the hook”

You may not understand everything kids say.

But that’s ok. You don’t have to be perfect to be a perfect parent. Because kids in foster care don’t need perfection. They need you. AdoptUsKids.org

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Odds of a child being diagnosed with autism: 1 in 110 Some signs to look for:

No babbling by 12 months.

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Odds of a child becoming a top fashion designer: 1 in 7,000

No big smiles or other joyful expressions by 6 months.

10-12-2009 4:29 PM

No words by 16 months.

To learn more of the signs of autism, visit autismspeaks.org © 2010 Autism Speaks Inc. "Autism Speaks" and "It's Time To Listen" & design are trademarks owned by Autism Speaks Inc. All rights reserved.

When illness or injury affects a person’s ability to function independently, difficult choices must be made. For those who wish to remain in the comfort of their home, ADVANCED HEALTHCARE SERVICES, LLC can provide the necessary services and support in your home. Advanced Healthcare Services, LLC serves Central Illinois which includes 13 counties.

• MEDICARE Certified • Illinois Department of Public Health Licensed

Services

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Celebrate Breast Cancer Awareness Month!

February is American Heart Month.

Come out and support Advanced Healthcare at the Making Strides Against Breast

Heart Disease is the #1 cause of death.

Cancer The walk takes place at the Illinoisand Statemore Fair Grounds, October 15, 2011.

ForWalk. preventative measures information

talk to your orwith visit www.heart.org.

Registration beginsdoctor at 7:30 a.m. the event beginning at 9 a.m.

3900 Pintail Drive, Suite A, Springfield, IL, 62711 Phone: 217-726-6956 or Fax: 217-726-7082 advancedhealthcareservices.org

February 2012 — Springfield / Decatur — ­ Healthy Cells Magazine — Page 3

F E BRUARY

2012 Volume 3, Issue 2

5

Kidney Care: How Does High Blood Pressure Hurt the Kidneys?

6

Emotional: Don’t Let You or Your Loved One Become a Statistic

This Month’s Cover Story:

Women Don’t See Heart Disease as a Serious Health Threat

page 14

8

Nutritional: Low Sodium Alternatives for Party Favorites

10

Physical: The Scoop on Shoveling Snow

12

Healthy Background: Important Clues About Your Risk for Disease

16

Healthy Aging: Don’t Forget to Care for Your Eyes as You Age

17

Affordable Retirement: 10 Great Sunny Places to Retire

18

For information about this publication, contact LimeLight Communications, Inc. 309-681-4418, dave@molleck.com Stroke Recovery: Choosing the Right Rehabilitation Program

Healthy Cells Magazine is a division of:

20

Maximize Your Health: How to Make the Most of Your Doctor Visit

22

Disability Employment: Making Success Happen

23

Financial Health: Fixing Your Credit Is Doable

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.

24

Lymphatic System: Understanding Lymphedema

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.

1711 W. Detweiller Dr., Peoria, IL 61615 Ph: 309-681-4418 Fax: 309-691-2187 info@limelightlink.com • www.healthycellsmagazine.com

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.

kidney care

How Does High Blood Pressure Hurt the Kidneys?

B

lood pressure measures the force of blood against the walls of the blood vessels. Extra fluid in the body increases the amount of fluid in blood vessels and makes blood pressure higher.

Narrow, stiff, or clogged blood vessels also raise blood pressure.

High blood pressure makes the heart work harder and, over time, can damage blood vessels throughout the body. If the blood vessels in the kidneys are damaged, they may stop removing wastes and extra fluid from the body. The extra fluid in the blood vessels may then raise blood pressure even more. It’s a dangerous cycle.

High blood pressure is one of the leading causes of kidney failure, also called end-stage renal disease (ESRD). People with kidney failure must either receive a kidney transplant or have regular blood-cleansing treatments called dialysis. Every year, high blood pressure causes more than 25,000 new cases of kidney failure in the United States

What are the signs and symptoms of chronic kidney disease (CKD)?

Early kidney disease is a silent problem, like high blood pressure, and does not have any symptoms. People may have CKD but not know it because they do not feel sick. A person’s glomerular filtration rate (GFR) is a measure of how well the kidneys are filtering wastes from the blood. GFR is estimated from a routine measurement of creatinine in the blood. The result is called the estimated GFR (eGFR).

Creatinine is a waste product formed by the normal breakdown of muscle cells. Healthy kidneys take creatinine out of the blood and put it into the urine to leave the body. When the kidneys are not working well, creatinine builds up in the blood. An eGFR with a value below 60 milliliters per minute (mL/min) suggests some kidney damage has occurred. The score means that a person’s kidneys are not working at full strength.

Another sign of CKD is proteinuria, or protein in the urine.

Healthy kidneys take wastes out of the blood but leave protein.

Impaired kidneys may fail to separate a blood protein called albumin from the wastes. At first, only small amounts of albumin may leak into the urine. This condition is known as microalbuminuria, a sign of failing kidney function. As kidney function worsens, the amount of albumin and other proteins in the urine increases, and the condition is called proteinuria. CKD is present when more than 30 milligrams of albumin per gram of creatinine is excreted in urine, with or without decreased eGFR.

How can kidney damage from high blood pressure be prevented?

The National Heart, Lung, and Blood Institute (NHLBI), one of the National Institutes of Health (NIH), recommends that people with CKD use whatever therapy is necessary, including lifestyle changes and medicines, to keep their blood pressure below 130/80.

Who is at risk for kidney failure related to high blood pressure?

Everyone has some risk of developing kidney failure from high blood pressure. African Americans, however, are more likely than Caucasians to have high blood pressure and its related kidney problems—even when their blood pressure is only mildly elevated.

In fact, African Americans are six times more likely than Caucasians to develop hypertension-related kidney failure.

People with diabetes also have a greater risk of developing kidney failure. Early management of high blood pressure is especially important for African Americans with diabetes.

Resources from www.kidney.niddk.nih.gov.

February 2012 — Springfield / Decatur — ­ Healthy Cells Magazine — Page 5

emotional

Don’t Let You or Your Loved One Become a Statistic

By Jennifer L. Wilson, Psy.D. Psychology Specialists

E

ach year in the United States, approximately 33,000 people commit suicide. That’s 33,000 too many. More males than females kill themselves and many are between the ages of 18 to 24. Statistics rise again for elderly males, usually after they’ve lost a spouse and/or develop health problems. Usually there are signs that a person is thinking about killing him- or herself: they’re sullen and withdrawn, maybe they eat or sleep too much or not enough, they may give away possessions or make statements Page 6 — Healthy Cells Magazine — Springfield / Decatur — ­ February 2012

such as “I won’t be needing this anymore,” or “It doesn’t matter anyway.” A student’s grades may slip; alcohol or drugs may be involved. Legal problems or a pending divorce are common with suicide victims. But it could be anyone.

Unfortunately, we all know someone who has committed suicide. The signs and symptoms either were not recognized or not taken seriously. These losses are tragic, to say the least. Victims’ families are devastated and left with many questions and no an-

swers. Those who commit suicide are not thinking straight. They believe that others will be better off without them or that no one will miss them. They could not be more wrong. Ask any suicide victim’s family and friends; you’ll find that they are altered forever by a deep loss, a permanent hole in their lives. Losing someone to suicide is never a good thing.

So what can you do about it? If you suspect someone close to you or an acquaintance or even someone you’ve just met is considering committing suicide, ask them directly. Yep, just simply ask them, “Are you thinking of killing yourself?” You might be surprised what a difference you can make to that person. If you feel a person is dangerous to him- or herself, call 911 immediately. Emergency workers will transport the person to the nearest emergency room for assessment and treatment. If you feel the person is definitely not in immediate danger, listen to their problems or refer them to a mental health care professional. Make them promise to contact a trusted friend, loved one or healthcare professional to help them with their problems. If the person has guns in the home, make sure they’re removed. Tell them that suicide is a permanent solution to a temporary problem and is never, ever a good idea. Many people may feel that it’s not their business, but it is always your business to save someone’s life.

If you yourself are currently contemplating suicide, please read on. You may have a lot of problems right now. Problems have solutions. Maybe you are having trouble managing your life. There are people available to help you manage your problems and help you come up with solutions. Will your problems go away? No, of course not. But you can manage them instead of being overwhelmed by them. And never, never think that anybody would be

better off without you. They won’t be; they never are. Those who care about you would be devastated. You may even affect people you never imagined would care. The wrong choice you make today will resonate for years to come.

Okay, so how do you know when you’re in trouble and need professional help? Most all of us at one time or another have had suicidal thoughts—maybe at a low point after losing a loved one, a job, or perhaps had a devastating illness. These fleeting thoughts are normal. Be concerned if your thoughts turn into something else, like you think about it longer than just a passing thought. Certainly if you begin to make a plan (like thinking of taking a bottle of pills or turning on the car in the garage), you need to immediately contact a mental health worker, call 911 or go to your nearest emergency room. Dying may seem like a reasonable idea at the time, but it’s not. It’s never normal to be that desperate to want to end your life. You have a life for a reason and you need to live it.

Behind each of those 33,000 lives lost every year, there’s a story. There are loved ones left with unbearable grief, loss and unanswered questions. And there are people left who say, “If only I had … maybe it would be different.” Don’t let yourself be the one left asking that question, and don’t be the one to leave others to ask that about you.

Psychology Specialists is a group of doctors and counselors with a broad range of specialties who help people with all types of physical and emotional pain. For more information, contact Psychology Specialists at 888-706-3190 or visit www.psychologyspecialists.com.

February 2012 — Springfield / Decatur — ­ Healthy Cells Magazine — Page 7

nutritional

Low Sodium Alternatives for Party Favorites

Pepperoni Evolves Beyond Pizza

A

mericans love their pepperoni. In fact, the Italian-American creation has become the most popular pizza topping in the U.S. But when it comes to pepperoni, pizza isn’t the only use for the popular ingredient. Americans have found additional methods for incorporating pepperoni into snacks, side dishes and flavorful main dishes as well.

Now, pepperoni lovers have a lower-sodium alternative for all their pizza and snacking needs. Armour has introduced a new lower-sodium pepperoni that uses a breakthrough, all-natural sodium replacer. The new ingredient reduces sodium by 50 percent versus regular pepperoni, offering a flavorful snack or ingredient Page 8 — Healthy Cells Magazine — Springfield / Decatur — ­ February 2012

option with less sodium for consumers who are interested in limiting their sodium intake, while enjoying their favorite foods.

“Pepperoni is a great way to add flavor and variety to holiday dishes,” says A.J. Miller, senior brand manager with the John Morrell Food Group. “Our lower-sodium pepperoni offers an alternative for people interested in healthier lifestyles, while giving them the great taste of the pepperoni they love.”

Snack Ideas The popularity of this ingredient has led to creative recipes.

Incorporate this flavorful ingredient in your favorite foods, and try these snack and sandwich ideas your family is sure to love.

•T urkey and Pepperoni Sandwich – Add slices of pepperoni to your favorite turkey sandwich. Layer with field greens, light mayonnaise, sliced red bell peppers and olives.

The following recipe is a great party pleasing appetizer just in time for holiday entertaining. For more information about Armour Lower Sodium Pepperoni and recipe ideas please visit www.armourmeats.com.

Creamy Pepperoni Dip Prep time: 15 minutes Makes: 8 servings

•P epperoni Fun Skewers – Combine your favorite cheeses, olives and grape tomatoes in 2 tablespoons of Italian salad dressing. Then thread folded pepperoni slices onto skewers, alternating with a slice of cheese, an olive and a tomato.

• P epperoni Artichoke Dip – Add diced pepperoni to your favorite dip recipes, such as spinach and artichoke. Serve with tortilla chips and baby carrots. Additionally, you can even add pepperoni to other dips and spreads, such as hummus.

• M ini Pepperoni Pizzas – Make individual pizzas using English muffins, pizza sauce, your favorite cheeses and pepperoni.

• G rilled Cheese with Pepperoni – Use your favorite cheeses, bread, roasted red pepper and pepperoni to create a gourmet grilled cheese at home.

Most patients don’t need to score touchdowns, but their rehabilitation program does.

1 brick (8 ounces) 1/3 less fat cream cheese, softened 1/2 cup low-fat milk 1/4 cup low-fat ranch dressing 24 slices Armour Lower Sodium Pepperoni, finely chopped (1/2 cup) 1/4 cup finely chopped red bell pepper 1/4 cup finely chopped green onion Baby carrots Pita or mini bagel chips Place cream cheese in a medium bowl; gradually stir in milk and dressing; mix well. Stir in pepperoni, red pepper and green onion; mix well. Serve with carrots and chips for dipping. Refrigerate any remaining dip.

Rehabilitation doesn’t describe the building. Rather it is what our clinicians do, with evidence to back up our claims.

Choose Heartland to get you back in the game. We are a leading provider of post hospital care. We employ highly trained professionals to provide the ideal combination of physical training, personal care and clinical expertise to maximize your recovery.

And after all, that’s what our patients really need.

Heartland Health Care Center – Decatur 444 W. Harrison Avenue • Decatur, IL 62526 217.877.7333 www.heartlandnursing.com

A PROVEN LEADER © 2012 HCR Healthcare, LLC

February 2012 — Springfield / Decatur — ­ Healthy Cells Magazine — Page 9

physical

The Scoop on Shoveling Snow Submitted By HCR ManorCare

S

now Shoveling is serious business. Cardiologists say shoveling large amounts of snow for just a few minutes can significantly boost your heart rate and blood pressure — with increases equivalent to those achieved while running to exhaustion on a treadmill. This may help explain the rise in heart attacks seen annually during the winter. Individuals at risk of heart disease, particularly smokers and those with high “bad” cholesterol, high blood pressure or diabetes, must be very cautious.

Shoveling snow in the winter is not to be taken lightly. The impact on your back and your heart can be very serious.

Protecting Your Heart • If you have a history of heart problems, obtain your doctor’s permission to shovel.

• If you have controlled angina, you shouldn’t have a problem. But, if your angina is unstable, you can have a heart attack with little or no exertion.

Page 10 — Healthy Cells Magazine — Springfield / Decatur — ­ February 2012

•W arm up first, especially if you’ve been a couch potato all year – even if you don’t have a history of heart problems. Shoveling snow is like any other rigorous physical exercise.

• If you have a heart condition and you take nitroglycerin, be sure to keep it nearby in case you run into problems.

• Don’t shovel after eating or while smoking.

• Dress warmly. Warmth is very important because cold air constricts the blood vessels and puts a lot of strain on the cardiovascular system.

• Take frequent breaks so that you can stop and catch your breath.

• M any people hold their breath while shoveling. Don’t forget to breathe – exhale when lifting the snow and inhale when returning for another scoopful.

• At the first sign of discomfort – shortness of breath, pain in the chest, arms or shoulders, nausea or dizziness – go inside, call for medical help and lie down. These symptoms are often the first indication of a heart attack.

Even people who are completely healthy and in excellent physical condition are injured while shoveling snow. Back and muscle strain are major concerns. Working in cold weather is harder and breathing cold air can put an extra strain on your body. Shoveling snow, especially wet snow, is strenuous work and should be approached slowly and deliberately.

Protecting Your Back • If you have a history of lower back pain, consider buying a snow blower or hiring someone to shovel your snow for you.

• If you are going to shovel, try to condition your back with stretchstrengthening exercises throughout the year, as well as each time before you start shoveling.

• D on’t pick up too much snow at once. Scoop up half shovelfuls or less.

• Don’t let the snow accumulate. It’s easier to shovel your sidewalk and driveway three or four separate times than to clear it all at once.

Additional steps to follow while shoveling: • Keep your back straight and move your feet as close as possible.

• Try to push the snow instead of lifting.

• W hen your shovel is full, take one step forward and dump the snow.

• Avoid twisting at anytime.

• Consider wearing a back support to further protect against injury.

•F ind a shovel made out of aluminum, plastic or another lightweight material.

• Make sure the handle is long enough to prevent you from bending forward while you shovel.

Additional Hazards Shoveling snow in cold weather has additional hazards that may not be so obvious. Dehydration is a serious consideration. Breathing cold dry air robs moisture from your body every time you take a breath. When you become dehydrated, you are more susceptible to frostbite and hypothermia. Drink plenty of water. Avoid working up a sweat. Damp or moist clothing will increase your body’s heat loss rate and again make you more susceptible to cold weather injury. If you are starting to sweat, take a break.

HCR ManorCare is a leading provider of short- and long-term health care. We’re proud of our caring heritage and tradition of excellence in delivering quality health care services to our community. At HCR ManorCare, our positive attitude and philosophy of ongoing encouragement and respect ensure that our patients and residents live with the greatest dignity possible.

For more information about our services or to find a facility near you, please contact HCR ManorCare at 1-800-427-4427, www.hcr-manorcare.com.

When you’re shopping for a shovel, look for these features: • S eek out the “push/dump” shovel available at most hardware stores.

Springfield Heart Ball Saturday, February 18

Help us celebrate the many donors, volunteers and healthcare providers working to fight heart disease in Springfield Presenting Sponsor

Media Sponsors

To learn how you can support our mission of building healthier lives, free of cardiovascular diseases and stroke, visit heart.org/springfield ©2012, American Heart Association. Also known as the Heart Fund.

2012SpingfieldILHBallAd BW.indd 1

February 2012 — Springfield / Decatur — ­ Healthy Cells Magazine PagePM 11 1/16/2012 — 4:27:22

healthy background

Important Clues About Your Risk for Disease

M

ost of us know that we can reduce our risk of disease by eating a healthy diet, getting enough exercise, and not smoking. But did you know that your family history might be one of the strongest influences on your risk of developing Heart Disease, Stroke, Diabetes, or Cancer? Even though you cannot change your genetic makeup, knowing your family history can help you reduce your risk of developing health problems.

Family History and Your Risk of Disease Family members share their genes, as well as their environment, lifestyles and habits. Everyone can recognize traits that run in their family, such as curly hair, dimples, leanness or athletic ability. Risks for diseases such as asthma, diabetes, cancer, and heart disease also run in families.

Everyone’s family history of disease is different. The key features of a family history that may increase risk are: • D iseases that occur at an earlier age than expected (10 to 20 years before most people get the disease) • D isease in more than one close relative • D isease that does not usually affect a certain gender (for example, breast cancer in a male) • C ertain combinations of diseases within a family (for example, breast and ovarian cancer, or heart disease and diabetes) Page 12 — Healthy Cells Magazine — Springfield / Decatur — ­ February 2012

If your family has one or more of these features, your family history may hold important clues about your risk for disease.

Using Family History to Promote Your Health People with a family history of disease may have the most to gain from lifestyle changes and screening tests.

You can’t change your genes, but you can change unhealthy behaviors, such as smoking, inactivity, and poor eating habits. In many cases, Adopting a Healthier Lifestyle can reduce your risk for diseases that run in your family.

Screening tests (such as Mammograms and Colorectal Cancer Screening) can detect diseases like cancers at an early stage when they are most treatable. Screening tests can also detect disease risk factors like High Cholesterol and High Blood Pressure, which can be treated to reduce the chances of getting disease.

Learning About Your Family History To learn about your family history: ask questions, talk at family gatherings, and look at death certificates and family medical records, if possible.

Collect information about your grandparents, parents, aunts and uncles, nieces and nephews, siblings, and children. The type of information to collect includes major medical conditions and

causes of death, age of disease onset and age at death, and ethnic background.

Write down the information and share it with your doctor.

Your doctor may assess your disease risk based on your family history and other risk factors, recommend lifestyle changes to help prevent disease, and prescribe screening tests to detect disease early.

If your doctor notices a pattern of disease in your family, it may be a sign of an inherited form of disease that is passed on from generation to generation. Your doctor may refer you to a specialist who can help determine whether you have an inherited form of disease. Genetic testing may also help determine if you or your family members are at risk. Even with inherited forms of disease, steps can be taken to reduce your risk.

What If You Have No Family History?

Even if you don’t have a history of a particular health problem in your family, you could still be at risk. This is because your lifestyle, personal medical history, and other factors influence your chances of getting a disease. You may be unaware of disease in some family members or you could have family members who died young, before they had a chance to develop chronic conditions such as Heart Disease, Stroke, Diabetes, or Cancer.

Being aware of your family health history is an important part of a lifelong wellness plan.

For more information, please visit www.cdc.gov Healthy Cells Ad - Daniel_Layout 1 12/1/11 12:06 PM Page 1

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You need a tangible plan for today and tomorrow No matter where you’re starting from, we will provide a tangible plan to help you protect what you have today and plan for the future.

Listen to Cool 101.9 and compete for the “Giving Hearts” award! We’re working with the Central Illinois Community Blood Center to track the businesses whose employees give the most blood throughout the month. Help make YOUR business a winner!

Have a disability and need a job?

“My Success can be Your Success!”

Julie Hale Miller Tom Hale Chatham

217-483-4355

drs.illinois.gov/success 0611-561HO Printed by authority of the State of Illinois 2/12

February 2012 — Springfield / Decatur — ­ Healthy Cells Magazine — Page 13

feature story

Women Don’t See Heart Disease as a Serious Health Threat February is American Heart Month – Help The American Heart Association Spread Awareness of Our Nation’s Number One Killer of Women

Baptism, October 2007: L to R-Scott Ruehling (Sponsor and Matt’s brother), Matt Ruehling (husband), Susan Ruehling holding Adam Ruehling and Jane Beethe (sponsor and Susan’s sister).

I

t was summer 2007, and 29 year-old Susan Ruehling was scheduled to deliver her son by cesarean section. She was relieved to be delivering her baby that day, as the pregnancy had left her exhausted, frequently out of breath and very swollen.

As the nurses and anesthesiologist prepped her for her c-section, they noticed something was terribly wrong. Susan’s heartbeats were irregular and rapid – not normal for a healthy, 29 year-old woman.

After many questions and delaying her surgery, Susan received extremely alarming news – she was experiencing heart failure.

After giving her the news and letting Susan know she would be delivering her baby soon, the doctor asked, “Do you have any questions?”

Dumbfounded, Susan asked, “Will my baby be ok? Will I be ok?” He told her, “We will know after the tests.” Luckily, Susan delivered a healthy baby boy. After undergoing a variety of tests, Susan learned she had cardiomyopathy, a condition that weakens and enlarges the heart muscle. Over the next several years she would undergo surgeries and major diet and lifestyle changes to maintain her health. Susan’s sister also suffered fainting spells and soon learned she had ventricular tachycardiac arrhythmia and had a pacemaker implanted. Their father had also passed away of a heart attack at the young age of 54.

Page 14 — Healthy Cells Magazine — Springfield / Decatur — ­ February 2012

Susan is included in an astounding number of women who suffer from heart disease. Cardiovascular disease is the number one cause of death in America, killing more women than all forms of cancer combined.

February is American Heart Month, a time the American Heart Association’s Go Red For Women movement strives to spread awareness of heart health to women, since they do not see it as their number one health threat.

“This experience has taught me to be more attentive to my body and how it feels, good or bad,” said Susan. “Thankfully, I now know the difference. Going to the doctor is a simple thing that shouldn’t be looked on as a burden. My father thought that and he literally dropped dead at age 54. My sister felt “strange” and went to the doctor and she is still alive! But do you think she would have gone to the doctor, if she hadn’t just seen what I went through? So many women, many of them wives and mothers, don’t take time for themselves. They are always thinking of others. There is no better time than the present to stop and do something for yourself. Do it today, because you may not have a tomorrow.”

It’s an unfortunate truth that one in three women in America develop heart disease, and most women have at least one risk factor.

The good news is 80 percent of heart disease risk factors can be prevented. Knowing how to take charge of your heart health can help you to live a longer, healthier life.

Knowing the Signs of a Heart Attack Some heart attacks are sudden and intense, and no one doubts what’s happening. But most heart attacks start slowly, with mild pain or discomfort. Often people affected aren’t sure what’s wrong and wait too long before getting help. Here are signs that can mean a heart attack is happening: • Chest discomfort. Most heart attacks involve discomfort in the center of the chest that lasts more than a few minutes, or that goes away and comes back. It can feel like uncomfortable pressure, squeezing, fullness or pain.

• Discomfort in other areas of the upper body. Symptoms can include pain or discomfort in one or both arms, the back, neck, jaw or stomach.

• Shortness of breath with or without chest discomfort.

• Other signs may include breaking out in a cold sweat, nausea or lightheadedness As with men, women’s most common heart attack symptom is chest pain or discomfort. But women are somewhat more likely than men to experience some of the other common symptoms, particularly shortness of breath, nausea/vomiting, and back or jaw pain.

Susan and Adam playing in the snow Dec, 2009.

Know the Risk Factors for Developing Heart Disease Smoking If you smoke, resolve to quit. Smoking cigarettes puts you at much greater risk for having a heart attack, and it’s the single greatest cause of preventable death in the United States. Constant exposure to other people’s tobacco smoke also increases your risk — even if you don’t smoke.

High Cholesterol Know your numbers to know your risk. A simple blood test can show if your blood cholesterol level is desirable, borderline-high or high.

High Blood Pressure Have your blood pressure checked each time you visit your doctor. High blood pressure is often called the “silent killer” because it has no symptoms.

Physical Inactivity Regular physical activity helps reduce your risk of heart attack, heart disease and stroke.

Obesity Obesity isn’t an appearance issue, it’s a health issue. If you’re obese or overweight, you have a much higher risk of developing heart disease.

Diabetes Have your glucose levels checked regularly, especially if diabetes runs in your family. A simple blood test done at the doctor’s office can show if you’re at risk.

Susan and Adam playing mini golf 2011.

To learn more about women’s heart health, and to receive helpful tips such as healthy recipes and health coaching, log on to www.goredforwomen.org.

February 2012 — Springfield / Decatur — ­ Healthy Cells Magazine — Page 15

healthy aging

Baby Boomers

Don’t Forget to Care for Your Eyes as You Age

T

he baby boomer generation makes up an estimated 76 million people – roughly one-fourth of the U.S. population. This means that either you or someone you love is part of this aging group. According to Eye on the Boomer, a recent survey by the Ocular Nutrition Society, almost as many baby boomers say they worry about losing their vision as those that say they worry about having heart disease or cancer. What’s more, 78 percent of those surveyed ranked vision as the most important of the five senses. Yet, more than half of the survey respondents ages 45-65 said they don’t typically have a recommended annual eye exam, and even fewer are aware of important nutrients that can play a key role in eye health.

Experts recommend that disease prevention, including lifestyle modification, attention to dietary intake and vitamin supplementation, must become a greater focus of primary vision care. Studies indicate that proper nutrition promotes healthy eyes, however many American diets are found to be deficient of the critical nutrients that help protect eye health.

“If people are at risk for heart disease, they typically make lifestyle modifications,” says Dr. Jeffrey Anshel, president of the Ocular Nutrition Society. “This survey found that people are just as concerned about their eyes, but do not know the simple steps they can incorporate into their daily lives to take care of them.”

Vitamin supplements can be used for your eyes, too While people take a variety of different supplements to support their health, vitamins specifically formulated to help protect the eyes Page 16 — Healthy Cells Magazine — Springfield / Decatur — ­ February 2012

are often not in the mix – and for many people, they should be. While more than half of those surveyed are taking supplements to protect their joints, bones or heart health, only 18 percent say they take supplements to support their eye health.

“As we grow older, the need for certain vitamins and nutrients to support the eye increases. The survey revealed low awareness of these essential nutrients,” says Anshel of nutrients like omega-3 fatty acids, lutein and zeaxanthin. He adds that there is a “need for greater education on the lifestyle modifications that baby boomers can incorporate into their daily lives, including proper nutrition, to help safeguard eye health as they age.”

To help protect eye health as they age, Anshel recommends people aged 45-65 take the following steps: • Stop smoking, exercise regularly and wear sunglasses with UV protection.

• Make an annual appointment with an eye doctor.

• Eat foods rich in eye healthy nutrients, such as tuna or salmon for omega-3s and spinach, kale and broccoli containing lutein and zeaxanthin.

• To help overcome shortfalls in the diet, consider a vitamin supplement specifically formulated for eye health.

To learn more about the Eye on the Boomer survey as well as eye health, please visit ocularnutritionsociety.org.

affordable retirement

10

Great Sunny Places to Retire If Bright Skies and Warm Temperatures are on Your Must-Have List, These Cities Fit The Bill

N

ot everyone envisions retiring to a warm, sunny locale. But a whole lot of us do, and the good news is that there are plenty of attractive options — so many, in fact, that it can be hard to decide where to head for the next chapter of life. To help you with that decision, AARP canvassed the country and found 10 great places where the sun shines in abundance, clear skies accentuate the scenery and the sublime weather gets people outdoors to play — and to meet other like-minded retirees. To make our list of great sunny places to retire, a town had to post at least 250 days a year that were either completely or partially cloudless.

We also sought places that had some draw besides the weather — a distinct cultural identity, a range of activities for retirees, proximity to top-tier outdoor attractions, etc.

And, as with all of our great-places-to-retire lists, we selected areas that met our livability criteria of low crime, robust economy, healthy lifestyle and recreational amenities.

So grab a pair of shades, slather on the high-grade SPF and read on to figure out which of these sun-kissed towns best fits with your retirement goals and dreams.

10 Great Places • Asheville, NC • Grand Junction, CO • Sarasota, FL • San Diego, CA • Las Cruces, NM • San Luis Obispo, CA • St. George, UT • Santa Fe, NM • Bend, OR • Fort Worth, TX For more information, please visit www.usa.gov.

Cho o s e t h e winning combination in PERSONALIZED healt h c a r e .

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February 2012 — Springfield / Decatur — ­ Healthy Cells Magazine — Page 17

stroke recovery

Choosing the Right Rehabilitation Program Is An Important Part of Recovery

By Vicki Epperson, Meadow Manor Skilled Nursing and Rehabilitation Center

T

he right rehabilitation program can make all the difference in overall stroke recovery. Strokes are the leading cause of adult disability in America, with 4 million survivors unable to return to their previous lifestyle and level of independence. The devastating impact of stroke on survivors and their families has intensified research to improve medical treatment and rehabilitation techniques for a more rapid and complete recovery from stroke. Ideally, rehabilitation should begin immediately after a stroke and provide intense physical and mental exercise and training.

What treatments work?

The last decade has seen rapid progress in the treatment and rehabilitation of stroke patients. Our program uses advanced rehabilitation techniques that increase strength and mobility for optimal functional recovery after a stroke.

Who should try our programs?

You or a loved one should try our program if you or they have had a stroke and still have: • Weakness or loss of feeling on one side of the body • Difficulties with self care • Post stroke depression • Post stroke shoulder pain • Post stroke muscle or joint tightness • Inability to walk, talk, or eat independently Page 18 — Healthy Cells Magazine — Springfield / Decatur — ­ February 2012

• Difficulty with bowel or bladder function • Difficulty eating and swallowing What can you expect at Meadow Manor Skilled Nursing and Rehabilitation program?

Your personal health care team will work with you to meet your rehabilitation goals, while taking into consideration the type and severity of your stroke and other conditions that may affect your recovery.

Your ability to stand up, walk, talk, and eat will also be assessed.

Exercises and Electrical Stimulation for improving strength and movement • Simple strengthening exercises alone or in combination with mild, comfortable electrical pulses can improve or restore strength and movement.

Ultrasound and Electromagnetic Energy for decreasing pain and joint stiffness • High frequency energy from sound and electro-magnetic waves can comfortably decrease pain and loosen tight joints.

Stroke Symptoms and Warning Signs A stroke occurs when blood vessels located inside the brain, are blocked by a clot of hemorrhages. The symptoms of a stroke can vary from person to person based on the severity of the damage inflicted, as well as the type of stroke. Symptoms and warning signs can develop unexpected and suddenly, or they can gradually happen

over several hours, days or weeks. When a stroke is small or subtle, symptoms may not be noticeable at all. Many people mistaken stroke symptoms for other minor discomforts of the body, but it is very important to seek emergency medical care if one or more of such warning signs occur: • Sudden numbness or weakness of the face, limbs or one side of the body • Sudden paralysis of the face, limbs or one side of the body • Sudden confusion, trouble speaking or difficulty understanding other people • Sudden trouble seeing with one or both eyes, or blurriness in vision • Sudden trouble with mobility, dizziness, loss of balance, coordination or control of muscles • Sudden, splitting headache accompanied with extreme pressure and a throbbing sensation In addition to looking out for yourself, one should always be on alert for warning signs of stroke in other individuals around you. If someone loses control of the facial muscles, starts drooling, has slurred speech or suddenly has trouble comprehending your conversation, then he or she may be experiencing symptoms of a stroke, and you should immediately call 9-1-1.

Ways to Protect Against Stroke • Adopt an active lifestyle: Doctors generally recommend at least 30 minutes of aerobic activity daily to keep the body healthy. An active lifestyle can help prevent stroke symptoms by relieving stress, lowering cholesterol, keeping blood pressure under control and maintaining a healthy weight.

• Treat Your Body Well. Remember the phrase: You are what you eat. It is important to take care of your body and to make sure everything consumed is healthy and nutritious. Meadow Manor Skilled Dietary Manager, Shelly Orr, DM suggested this trail mix recipe to keep on hand between meals.

Trail Mix 1 cup packed golden raisins 1 cup sweetened dried cranberries 1 cup unsalted dry roasted chopped cashews 1 cup packed black raisins 1 cup unsalted peanuts Optional: 1 cup chopped dates rolled in confectioner’s sugar (sugar is used to keep the dates from sticking to the other ingredients) Optional: ½ cup semi sweet chocolate chips Optional 1 cup dried fruit, mixed (apricots, apple pear, citrus chopped) Mix together and store in a tight container For more nutritional recipes go to Mega Heart.com How can you get help choosing the right rehabilitation program?

You should speak to your doctor or contact the Rehabilitation Department in our facility about enrolling in our Stroke Recovery Program at Meadow Manor Skilled Nursing and Rehabilitation Center.

A quick professional health evaluation is all you need to get started recovering from your stroke. To learn more about our programs visit www.meadownursingandrehab.com or contact Vicki Epperson at 217-824-2277.

One More Reason to Choose CPO Jill Grieff, CFm, CPOA Jill is an ABC Certified Post Mastectomy and Lymphedema Fitter and ABC Certified Prosthetic and Orthotic Assistant. Her focus is on providing exceptional care and education to breast cancer and lymphedema patients while maintaining a balanced schedule of assisting in orthotic and prosthetic patient care. Jill brings a variety of skills to team CPO including her desire to help her patients regain their self-confidence and quality of life.

Comprehensive Prosthetics & Orthotics is committed to restoring mobility and quality of life for patients of all ages, with a full range of orthotic and prosthetic services and an on-site fabrication laboratory.

www.cpousa.com

Call today to schedule your appointment at

1.888.676.2276

February 2012 — Springfield / Decatur — ­ Healthy Cells Magazine — Page 19

maximize your health

How to Make the Most of

Your Doctor Visit

By Dr. Tom Rohde, Renew Total Body Wellness Center

T

he government (Medicare) is driving the doctor-patient relationship toward shorter visits that are cookbook approaches to your healthcare as healthcare costs continue to spiral upward in an attempt at cost containment. Private insurance carriers watch and implement similar changes once they are adopted by Medicare with the goal of cost containment. These changes are hidden in such consumer friendly terms as “quality outcome measures” and “the patient centered medical home”. To accomplish these goals we are moving toward a future of 10 or 15-minute office visits managed by checklists to accomplish healthcare “goals” Page 20 — Healthy Cells Magazine — Springfield / Decatur — ­ February 2012

that may not equate with your own goals – especially if wellness or prevention are at the top of your list. The most frequent complaint I hear from new patients or consultations for help with medical issues that they feel have not been adequately addressed is, “my doctor doesn’t listen to me”. Can the average doctor address your issues in 15 minutes or less? Let’s see if I can help you maximize your success.

How can you protect your interests in this big push toward larger care organizations and time efficiency? If you’re choosing a new physician, then find one that fits your goals. Your doctor’s

personality and goals should match yours. If you want a physician in tune with wellness and use of supplements rather than prescription medications, then you should look for a doctor in your area with those interests, as this requires specialized training. If you are okay with checklist medicine to get into a visit, get your pills refilled and labs done, then most physicians can accomplish those goals for you.

Prepare for your visits in advance with a list to keep you on target. Why is it important for you to be prepared for your visit?

“Obamacare”, as it has been coined, sets its goals on managing your blood pressure, cholesterol, weight, and other measurable “parameters” that can be put on a checklist for speed and can also be easily measured and monitored for “outcomes” or data points that can be analyzed. Medicare is pushing for Accountable Care Organizations. These are larger groups of doctors employed by a large hospital organization, and perhaps by the government in the future, with an eye to control costs – hence the accountable part of the name.

How are outcomes to be measured? They are measured by parameters from large organizations that have determined that you are best served, for example, by an LDL cholesterol below 100 or even below 70 if you have a heart disease risk factor. Now, if you believe that cholesterol is important for your body’s health and repair mechanisms and for hormone production, or if you’ve had a side effect from a cholesterol medication, then perhaps those goals aren’t in your best interest. Individualization will be hard to accomplish if the doctor will likely be penalized with his reimbursements in the future if a certain percentage of his patient’s cholesterol levels are out of the “acceptable” range. When you don’t take the cholesterol medication, you don’t get a check mark. If your cholesterol levels are out of acceptable range, you don’t get a check mark. If your weight is out of acceptable range, you don’t get a check mark and so on. I would guess that you may be told to find a new doctor in the future if you don’t comply because someone’s income is at risk by your non-compliant behavior. This is the same for other measurable parameters. Does this further your personal health or wellness goals?

Now that you understand a bit about visit timing and you know that you have 15 minutes in a standard visit, start with your most important issue on your list first so it will be fully addressed. More minor issues can then be addressed as time permits, but remember you only have a 15-minute time-frame, so don’t expect to address six issues in one visit. You’ll need to schedule another appointment for that many issues to be addressed properly. If the majority of your visit is for counseling or education, this takes more time, so if your doctor charges your visit based on time, and if you

go over your 15 minute time slot, don’t be surprised if your visit charge is higher than usual.

Always make sure you have all your medical information with you to maximize your time. Despite electronic health records, you can’t assume that your doctor will have access to any other physician’s records, or that they will have all the results of recent lab work or x-ray studies if they were ordered or obtained elsewhere. I suggest you always obtain a paper copy of any lab or test you have done and file it in a folder you carry with you to your appointment should you need to access the information. Have a current list of the medications you take – both prescription and over the counter supplements. Know why you take each and what you expect from the supplements you are taking, as your doctor may not be as well versed about them as you are. Know what medications or supplements have caused side effects for you in the past to avoid duplication with a similar medication or supplement. Your file should also contain a current list of your health conditions or diagnoses from other doctors for you to access. Update this list with each visit to keep it current if new diagnoses are made.

I encourage you to take control of your healthcare and your doctor visits to maximize your health. Look for a physician with similar goals who can help you personalize your care and improve your health.

Remember - wellness is not just the absence of illness!

If I can help you in your quest for wellness with a more personalized approach to your healthcare, please visit my website www.DrRohde.com. To schedule an appointment for a consultation please call my office at 217-864-2700.

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February 2012 — Springfield / Decatur — ­ Healthy Cells Magazine — Page 21

disability employment

Making Success Happen

By The Illinois Department of Human Services

D

aniel Tate is a proud member of the team at Lowe’s Home Improvement in Belleville, Illinois. He does everything from loading heavy appliances to watering plants. He is regarded by his store manager, Pam Thurston, as, “a good employee who always comes to work with a good attitude and a smile on his face.”

By all measures, Daniel is a success at his job. But, as Daniel will tell you, success has a much deeper meaning to him. “Success is job satisfaction and feeling great about my job, not just a paycheck. Success is my living independently in my own apartment, not in a group home.”

And the success that Daniel speaks of has happened, in part, because of the services provided to him through the Division of Rehabilitation Services.

Daniel has always been a hard worker. Before his work at Lowe’s, he was working as a dinning hall attendant at Scott Air Force Base in Belleville, Illinois, with assistance from Challenge Unlimited, a community rehabilitation provider who works with DRS. He was also living in a group home. Daniel liked his job, but wanted to have more independence and further his work skills.

Page 22 — Healthy Cells Magazine — Springfield / Decatur — ­ February 2012

DRS worked with Daniel and Challenge Unlimited to provide vocational counseling and job placement services. The result was a great job match and a terrific employment outcome for both Daniel and Lowe’s. Daniel was also able to receive assistance with living more independently. “I was living in a group home and now I live in my own apartment. Everything has completely changed!”

Daniel also sees the value he brings to Lowe’s. “I fit in Lowe’s Company well and I like being part of their team. They love me to death!” So much so that Lowe’s recently named him “Employee of the Month”.

Working together makes success happen; just ask Daniel Tate.

If you or someone you know has a disability and is having trouble finding or keeping a job, or is interested in furthering their career goals we can help. To learn more, call 1-877-761-9780 Voice, 1-866-264-2149 TTY, 1-866-588-0401 VP, or go to our website at drs.illinois.gov/success. Please see our ad on page 13.

financial health

Fixing Your Credit Is Doable I

f you find yourself with less-than-good credit, you are not alone.

Business Insider, an online business news website, reports that one in 50 households owes more than $20,000 in credit card debt. Coinciding with this alarming figure, the site further states that more than 2 million Americans look to credit counselors each year to avoid bankruptcy.

Before your finances fall into the bankruptcy category, you can take steps to help turn your bad credit around. Just ask James Cheslek, Dean of Academic Affairs at Brown Mackie College, Albuquerque. Cheslek is a retired corporate and trial law attorney who helps college students with bad credit get back on track.

“If you want to be successful, it is important not to let credit card debt get out of control,” Cheslek says. “Many people get frustrated because their credit is not up to par. They don’t realize how easy it is to fix. It may take some time, but it is doable.”

Request a free copy of your credit report.

Every American is entitled to a free copy of their credit report under the Fair Credit Reporting Act (FCRA). Each of the three reporting agencies – Equifax, Experian, and TransUnion – is required to provide it once every 12 months, if you ask for it. To order your free copy, visit annualcreditreport.com or call 877-322-8228.

Read your credit report carefully for inaccuracies.

“Spend some time figuring out what all the symbols mean.

Learn what’s good and what’s bad,” Cheslek says. “Reporting companies get information from creditors. They simply take the information and add it to your report.”

Dispute inaccuracies.

The FCRA further states that a reporting agency must correct any inaccuracies on your report. To dispute an item, notify the

reporting agency of the inaccurate information. “They must investigate by forwarding your information to the company that provided the disputed item,” says Cheslek. “When any information proves incorrect, the FCRA calls for all three reporting agencies to remove it from your credit report.”

Request verification of debt.

The Fair Debt Collection Practices Act (FDCPA) gives consumers rights against debt collectors. “Here’s the deal,” Cheslek continues. “Debt collectors buy old debt for pennies on the dollar.

They call and tell you they are collecting on behalf of another company. However, the company that originated the debt has written it off and retired the file.”

This may be the best-kept secret in America. The FDCPA entitles you to write to the original company and ask for verification of the debt. They have 30 days to complete the process. Usually, they can’t find the file or verify the amount,” says Cheslek. “You may need to send follow-up letter to the credit reporting agencies to say, ‘Take this off.’”

Once your credit is fixed, keep it fixed.

Cheslek offers the following rules of thumb to follow in the interest of keeping a good credit score: • Pay bills on time. Late payments add fees to the balance owed.

• Change the payment due date if the current one is inconvenient.

• Pay more than the minimum due, even if just a little.

• Do not skip any payments. Skipped payments lead to bad credit.

• D o not close old accounts. Creditors look at how long you’ve had credit.

• Keep one account with no balance.

• Do not apply for loans you don’t need. Every loan request shows on your credit report for two years; a denial becomes a negative mark.

February 2012 — Springfield / Decatur — ­ Healthy Cells Magazine — Page 23

lymphatic system

Understanding Lymphedema

By Jill Grieff, CFm, CPOA, Comprehensive Prosthetics & Orthotics

F

irst and for most it is important to understand how the lymphatic system works in order to better understand lymphedema. The lymphatic system aids in immune function and circulation. Lymph vessels lie just under the skin and travel throughout the entire body, filtering lymph back through lymph nodes which are located in the neck, axilla region and groin area. The lymphatic vessels collect excess fluid, waste products, bacteria and large protein molecules and take the lymph back to the lymph nodes to be broken down and eliminated. The protein rich fluids are then taken back to the heart to be re-circulated.

When some lymph nodes are removed it puts extra stress on those remaining and if the lymph does not get “cleaned” fast enough it starts to “back up” and increased swelling causing lymphedema to occur.

Lymphedema is an abnormal accumulation of lymphatic fluid that causes swelling in the arms, legs and occasionally in other parts of the body. There are two types of lymphedema, primary and secondary. Primary lymphedema has an unknown cause and can affect one or all four limbs, it is either present at birth or can develop anytime through your life. Secondary lymphedema is when fluid builds up as a result of disrupted or inadequate lymph flow, this occurs after surgery is performed where lymph nodes are removed/ damaged and/or radiation is performed. The swelling can develop just days after surgery or possibly years later. It is also important to know that not everyone who has lymph node damage or removal will develop lymphedema, it is important to know the risks and understand what lymphedema is.

Page 24 — Healthy Cells Magazine — Springfield / Decatur — ­ February 2012

Who is at risk?

Both men and women can develop lymphedema. Anyone who has had lymph node dissection and/or radiation is at risk for developing lymphedema. Lymphedema is commonly found among post mastectomy patients due to the amount of lymph nodes disruption as well as the excessive radiation treatments received.

How do you lower your risks?

• W ear prescribed compression garments, especially when traveling by plane due to the decreased cabin pressure.

• L imit repetitive motions (painting, yard work, bowling, weight lifting, etc.), • P erform moderate exercise such as swimming, biking, walking and yoga.

• A void extreme temperatures.

• A void restrictive clothing, shoulder bags and jewelry that impair circulation.

• M aintain an ideal weight with a balanced diet of fruits, vegetables, whole grains and proteins as well as drink plenty of water and unsweetened liquids.

What if I do develop lymphedema?

Since there is no cure for lymphedema, the goal of treatment is to reduce and maintain the swelling. Treatment plans depend on the cause and severity of the lymphedema and are determined by a physician. Complete Decongestive Therapy (CDT), is a treatment approach that combines, skin care, exercise, manual lymph drainage (MLD) and compression garments. CDT works in two phases, the first phase is to use manual lymph drainage to reduce

“Lymphedema is an abnormal accumulation of lymphatic fluid that causes swelling in the arms, legs and occasionally in other parts of the body.” the swelling. MLD techniques as well as wrapping with bandages should be done daily for 2-4 weeks to decrease the swelling as much as possible. The second phase is after the swelling has decreased, then compression garments are used along with healthy skin care to prevent infection from occurring and therapeutic exercises to activate the muscles to keep the lymph flowing.

Jill Grieff is a Certified Fitter of Mastectomy and Lymphedema at Comprehensive Prosthetics & Orthotics, Inc. (CPO). CPO provides patients in Central Illinois with prosthetic and orthotic devices and care, and also houses an on-site fabrication department where custom orthoses and prostheses are designed and created for each patient. CPO can be reached by calling toll free 888-676-2276. Visit the website at www.cpousa.com.

February 2012 — Springfield / Decatur — ­ Healthy Cells Magazine — Page 25

MY WEAPON IN THE FIGHT AGAINST ARTHRITIS

What’s your weapon? Visit FightArthritisPain.org

Page 26 — Healthy Cells Magazine — Springfield / Decatur — ­ February 2012

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