April Springfield Healthy Cells 2011 by Healthy Cells Magazine

SPRINGFIELD/DECATUR

area

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

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HealthyCells April 2011

www.healthycellsmagazine.com

Walk Your Way to a Healthier Heart pg 10 4 Overlooked Spots to Spring Clean pg 12

Our Toxic World pg 24

M A G A Z I N E

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

A P RIL

2011 Volume 2, Issue 4

Planning & Care: Dealing with Back Pain In the Garden

Emotional: Read to Your Child Today — Inspire a Lifelong Love of Reading

Be Informed About Laser Eye Surgery page 14

Nutritional: 7 Tips to Help You Beat Your Sugar Habit

Physical: Walk Your Way to a Healthier Heart

Healthy Homes: 4 Overlooked Spots To Spring Clean

Community News: Cancer Prevention Study-3

Mental Acuity: Wake Up Your Brain

This Month’s Cover Story:

Fitness: Tips for Getting Active

Diagnostic Tests: Colonoscopy

Foot Care: What is Plantar Fasciitis?

Internal Pollution: Our Toxic World

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

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. 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.

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

planning & care

Dealing with Back Pain

In the Garden U

p to 80% of American adults complain of acute back pain at some time in their lives, but for 5-10% of the population the pain is chronic and severe. For workers under 45 years old, back injuries are the most common cause of disability. Construction workers, nurses, and machine operators are at especially high risk for lower back injury. Herniated disks, osteoarthritis, compression fractures, and spinal deformities are among the most common causes of chronic back pain. Although bending, lifting and twisting are movements which often exacerbate the problem, gardeners with “bad backs” do not have to pack away their watering cans and trowels. Bring the Plants to You By raising your workspace from ground level to waist-high, you will drastically reduce the amount of bending required to care for your plants. This will help alleviate any stress to chronic back pain sufferers. Consider building a raised bed on stilts or on a table. Most plants can thrive with only 6-8” of a good soil mix, but root vegetables may require more depth. When designing your raised bed, remember that the deeper the soil level, the heavier the bed will be. Make sure that your bed is supported and provide adequate drainage. Sufferers of chronic back pain will not be able to crawl into the bed. Do not make your bed too large, or you will not be able to reach the middle – a general rule of thumb is that no part of your waist-high garden should be more than two feet away from an open side. Because they are off the ground, tabletop gardens will dry out more quickly than their traditional counterparts. Be prepared to water more often, as much as twice a day during dry spells. It is difficult, though not impossible, to over water an above ground garden. This high water throughput tends to leach out valuable growth minerals. Raised gardens may need more fertilization to thrive, so keep a careful eye on your plants to determine if supplemental

treatments are needed throughout the growing season. If the idea of a large, tabletop bed does not appeal to you, consider a bank of containers. Pots are available in a large variety of sizes and styles to accommodate nearly any plant and décor. By arranging your container garden on a shelf, railing or table, you will not need to bend as much to care for your plants or harvest your crops. Like above ground beds, container gardens will need good drainage and frequent watering. Good Choices for Bad Backs If your taste or budget requires a ground-level garden, consider choosing plants that will make your job easier. Delicate microgreens that require constant harvesting are tasty, but a firm head lettuce that only needs to be picked once will require less bending. Compact mounds of low-growing annuals will be harder to keep tidy and attractive than a flowering vine growing up a trellis. How you grow garden favorites can also affect the impact on your back. Instead of letting tomatoes, melons, beans and cucumbers spread across the ground, install a length of sturdy fencing and train the vines to grow upwards. Not only will your crops be more visible and less likely to blight, but you will save yourself the pain of bending and crawling at harvest time. Appropriately sized tools can also keep you gardening despite chronic back pain. Choose a hoe, cultivator and rake that you can comfortably maneuver without bending. Plastic extenders are available to help you reach your work while keeping a straight back. With planning and care, chronic back pain does not have to keep you from gardening. Remember your back when you layout your garden, choose plants and purchase tools this year. For more information visit http://www.Garden-Fountains.com, a place for all your garden décor needs.

Contract Worker Needed for Distribution Purposes Perfect for retirees or homemakers Approximately one or two days per month. Must have reliable transportation, be able to lift 35 lbs, dependable.

For more information, please contact Becky at 217-413-1884 or Becky@healthycellsmagazine.com April 2011 — Springfield / Decatur — Healthy Cells Magazine — Page 5

emotional

Read to Your Child Today Inspire a Lifelong Love of Reading

Page 6 — Healthy Cells Magazine — Springfield / Decatur — April 2011

ccording to the National Institute for Literacy, success in school— and life—starts with literacy. When children become good readers in the early grades, they are more likely to become better learners throughout their school years and beyond. However, results from the National Assessment of Educational Progress reading test found that 37 percent of American fourth-graders read below the “basic” level. The following are some ideas to encourage your child to do more reading. Getting Excited about Reading: Give your child the choice to read what they want. It helps them create their own identity and interest in reading. • Find authors your child likes to build connections and excitement about reading • C hoose all kinds of books, such as nonfiction, fiction and certain themes. It exposes them to various kinds of literature and also helps them determine their personal preference. • S uggest books that build on personal experiences such as friendship, family, trips, pets or sports. • T hink about the 3 I’s: Interest, Integration and Invention. • F ind the book award winners at your school library or public library.

• • • •

Saying the name of the author and illustrator makes the connection that books are created by real people. Talk about the book – ask questions about what they liked and did not like, what they found interesting, and more. Show the pictures while you read. Read with expression. Read together EVERY DAY!

What can get a child to read a book? The 3 I’s: • Interest: When a child wants a book for information and/or enjoyment. ∙ Build on their interests, hobbies, favorite activities or a trip you have taken by asking them if they would like a book about one of these topics. • Integration: Using reading as a connection to other subjects – math, science, art, sports, music and more. ∙ Find out what real-world topics your child is interested in and suggest areas of the library or bookstore that have books on that topic. Connect reading to at-home experiences. For example, finding a book on machines would help explain why a toy or clock is not working at home. • Invention: Creating something that relates to a book. ∙ Reading that initiates or inspires creations or inventions motivates many children. For example, a child who has read “Goldilocks and the Three Bears” may want to create porridge that Papa Bear would enjoy. Reading with invention in mind is spontaneous and often occurs after reading is finished. The creativeness involved with this motivation allows children to further their reading interests and “invent” themselves.

Reading Together: • R ead aloud to your child and with your child. Take turns reading a book with them – this promotes confidence and builds great relationships with literature. • Older children benefit from reading aloud – hearing an adult read with fluency and discussing a book with an adult have great benefits. • Research has shown that reading aloud to your child: ∙ Increases their vocabulary ∙ Improves their attention span ∙ Nurtures emotional development ∙ Stimulates imagination ∙ C reates understanding of other cultures and lifestyles ∙ I mproves problem-solving and critical thinking skills Hints for Reading Aloud: • C hoose a book that lends itself to reading aloud – folktales, funny or scary books are always fun. • M ake reading time special. Find a cozy, comfortable place to read. • B e versatile. You read to them or they read to you. Take turns. • Introduce the author and illustrator. Discuss what they do with your child.

A New Supportive Living Community in Mt. Zion

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

nutritional

Beat Your Sugar By Connie Bennett

re you often overcome with an urge to splurge on candy, cookies, and cake – and do you then hate yourself for caving into your cravings? Do you pop by the drug store for paper goods but always leave with junk food, too? And do you feel like an incurable sugar addict with zero will power? Take heart. You can quit (or at least cut back on) both sweets and processed, “much-like-sugar carbs” such as white bread, white rice, and pasta. Back in 1998, I did just that. Upon doctor’s orders, I totally kicked my sugar habit and licked a whopping 44 symptoms (honest!), including nagging headaches, unexpected mood swings, debilitating “brain fog” and severe PMS. I do not exaggerate! After kicking sweets, I felt reborn! That’s why I’m now on a mission to help you, too, break free of your habit. I know that spurning inferior sweets and quickie carbs can turn your life around. Here’s the non-sugar-coated scoop. If you continue to over-indulge in these nutrient-lacking foods you could: • Pack on the pounds • Sap your energy • Become unfocused • Undergo Jekyll-Hyde personality transformations • Jeopardize your love life • And possibly develop hypoglycemia, insulin resistance or diabetes. If, instead, you choose quality, fiber-filled carbs, you could: • Peel off excess weight • Increase your energy • Concentrate better • Boost your moods • Maybe rev up your libido • And possibly reverse your pre-diabetes Pretty promising, eh? Here, then, are 7 tried-and-true tips and tactics to help you “just say no” to quickie carbs: 1. Adjust your mindset – and pronto! Before you can begin to make better dietary decisions, you need to totally change your thoughts. Toss away such negative views as: “Oh, boo hoo, I don’t want to quit sweets!” Instead, dwell on positive ideas like this: “Wow, I’ll feel so great by kicking quickie carbs.” Now fill your mind with pleasant, powerful images. Visualize yourself easily turning down low-quality carbs and becoming a happier, healthier, sweeter you. See yourself in charge instead of enslaved. 2. P lan a pity party. I know this might sound counter-productive, but I’m convinced that before you cut out low-quality carbs, allotting a specific, short amount of time – say, a week – to feeling sorry for yourself can work wonders. But then get over it and get on with it! Page 8 — Healthy Cells Magazine — Springfield / Decatur — April 2011

Tips to Help You Habit 3. W atch yourself like a lab rat. Begin to face your truth by keeping a food journal. Jot down what drives you to simple carbs, when you clamor for them, where you eat them, why you want them, and how you get them (i.e., do you stealthily drive across town in the middle of night to buy a carton of ice cream because you need it?) Journaling can be potent preparation for stomping out your sugar habit! 4. P ower up with PFF. By this I mean, pump up the protein (such as fish, chicken, tofu, legumes and lean meats), fill up with fiber (vegetables, fruits and whole grains), and embrace healthy fats (olive oil, flax seeds, avocado, etc.) – consuming them all in moderation, of course. These three dietary changes alone can help moderate your blood sugar levels, take the edge off your appetite, keep you feel satisfied longer, and provide needed nourishment. 5. R elish the goodies provided by Mother Nature. Learn to savor the flavor of fresh, natural, wholesome, colorful, nutritious, preferably organic vegetables and low-sugar fruits. Next time you yearn for something sweet, enjoy a few tasty cherry tomatoes, a chunk of red pepper, or several fresh strawberries. Yum! (Nibble on some protein at the same time to keep your blood sugar stable.) 6. B egin with breakfast. Always start your day with a healthy meal – you know, something like a veggie-filled omelet with a piece of orange or a small bowl of slow-cooking oatmeal. Many research studies show that breakfast eaters concentrate and perform better. If you skip that vital first meal of the day, you’re setting yourself up for overwhelming sugar cravings. (Many nutritionists and physicians I interviewed often emphasized the benefits of breakfast.) 7. Develop a kick-butt attitude. Abandon that woe-is-me stance! Tap into your inner strength instead. Even if you’re furious with yourself for having eaten nutrient-poor foods for so long, use that anger to reinforce your “I-can-do-it” attitude. Because you can! Now go for it and trust in your ability to succeed. Believe me, you can “Enjoy a Sweeter Life Without Refined Sweets.™“

• Grub Prevention

Connie Bennett is an experienced journalist, an expert/coach to help you kick your sugar habit and a former “sugar addict,” who now jokingly calls herself a “Sugar Shrew No More!” Connie is author of the book SUGAR SHOCK!, for which she interviewed more than 250 recognized physicians, nutritionists, researchers and health advocates. Visit and speak out at her her lively, provocative SugarShockBlog.com. Also, get your free report, “Sly Hidden Sugars,” and your free e-zine at SugarShock.com. Copyright© 2005, All Rights Reserved, Connie Bennett, www.SugarShockBlog.com and www.SugarShock.com, A Sweeter You, LLC.

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

physical

Walk Your Way to a Healthier Heart By Carrie Skogsberg, American Heart Association

f you’re looking for a way to work out that is cheap, easy and allows you to spend time with your family, why not throw on your walking shoes? Walking is free, low-impact and you can easily take the whole family (and even the dog!) along with you. Heart disease and stroke are the number one killers of Americans, but walking for just one hour can increase your life expectancy by two hours! The American Heart Association recommends 150 minutes of physical activity per week to maintain a healthy heart. That means that Page 10 — Healthy Cells Magazine — Springfield / Decatur — April 2011

for at least 150 minutes each week you can enjoy the great spring weather with your family and friends. And if Mother Nature doesn’t want to cooperate, try taking a few laps inside a mall or local gym. Over 65 percent of Americans are overweight, and walking is a great way to combat obesity. Walking for just 30 minutes per day can: • Reduce the risk of coronary heart disease • Improve blood pressure and blood sugar levels • Improve blood lipid profile

• Maintain body weight and lower the risk of obesity • Enhance mental well being • Reduce the risk of osteoporosis • Reduce the risk of breast and colon cancer • R educe the risk of non-insulin dependent diabetes

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Looking for a way to fit in a walk during the work day? Try scheduling a “walk and talk” meeting instead of sitting in a stuffy board room, or visit a local walking path with a friend over your lunch hour. Walking is safe for most people, but you may want to check with your physician if you’ve never been physically active. You should definitely seek medical advice if: • Your doctor has recommended only medically supervised physical activity; • You’ve experienced chest pain in the past month; • You’re experiencing any pain or pressure anywhere in your body; or • You tend to lose consciousness or experience dizziness.

Walk to Prevent Heart Disease! Gather a team of walkers to raise money for research and programs that fight heart disease. Each heart walk event offers a variety of booths with free health information, healthy snacks and a tribute area where walkers can recognize a loved one that was affected by heart disease. For more information, call 217-698-3838. Macon County Heart Walk presented by St. Mary’s Hospital April 9th at Nelson Park, www.maconcountyheartwalk.org. Springfield Heart Walk presented by Memorial Heart and Vascular Institute April 30th at Southwind Park, www.springfieldilheartwalk.org.

Hit the ground running with a good pair of walking shoes or sneakers. Here are some tips: • Choose shoes with thick, flexible soles that cushion your feet and absorb shock for the rest of your body. • Make sure your shoes fit comfortably. Buy the right size. • Replace your shoes every six months, even if they still look nice. You’ll want shoes that provide full support in the soles to protect your joints and arches as you walk. Need some easy ways to rack up the walking steps? Try parking farther away and take the stairs instead of the elevator. Every little bit helps!

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

healthy homes

Overlooked Spots To Spring Clean

s your spring cleaning routine sufficient? Or do you suspect dirt may be lurking in places you’ve never even put on your to-do list? If you’re like most Americans, chances are you forgot some of these often overlooked spots while spring cleaning: In the Kitchen Most people hit the stove, fridge and the microwave. But there are more places in the kitchen needing your attention. All cupboards and pantries should be cleared and re-stocked at least once yearly to dispose of expired food and guard against insects and rodents. Also make sure you clean your can opener! This often used, rarely cleaned tool can be a trap for bacteria and spores. Use Q-Tips and soapy water to wipe down every nook and cranny, including the gears. In the Laundry Room Have you noticed an unusual funk coming from your washing machine? This may be because the new, high-efficiency washers use less water than traditional ones, causing residue buildup from dirty clothes, detergent and hard water minerals. If so, it’s time to clean your machine. Something as simple as Tide’s Washing Machine Cleaner, which comes in a small packet you drop into a normal cycle without clothes, can keep your machine smelling fresh. Once you’ve got your washing machine clean, next focus on what you put in it. With spring and summer whites sure to be washed this time of year, consider switching to a detergent with both stain fighting and whitening power, such as Tide plus Bleach Powder. And look for a new Page 12 — Healthy Cells Magazine — Springfield / Decatur — April 2011

concentrated version, which not only gives you the same cleaning with 1/3 less detergent, but helps save you space and helps save the planet by reducing packaging. In the Bedroom Spring cleaning usually involves a change of bedding, but how about those decorative pillows or stuffed animals in children’s rooms? Because of their soft, uneven surfaces, they’re prime locations for dust and allergens. Sticking them in plastic bags and then in the freezer for four hours will kill dust mites. Then use a vacuum to suck up dead carcasses. You should also pay attention to ceiling fans, crown moldings and even the walls. It’s best to use a damp cloth to wipe down all surfaces. Dry feather dusters tend to kick up dust and allergens, which settle back down in the same place. In the Living Room Window treatments and lampshades attract dust and germs as much as any other home surface, but are easily cleaned using removable vacuum attachments, such as a combo brush or crevice tool extension. And don’t skip floor vents, door jams, and window sills. These areas are often overlooked and can collect years of grime. Of course, regular cleaning is the best way to minimize your spring cleaning. To find products that can help make cleaning less of a chore, visit www.tide.com. Then get to it! After all, a clean home is a happy home.

Share Curiosity. Read Together. w w w. r e a d . g o v

feature story

Be Informed About Laser Eye Surgery Information provided by the Food and Drug Administration and the National Institutes of Health

aser In-Situ Keratomileusis, or LASIK, the most commonly performed type of laser surgery, is generally a safe and effective treatment for a wide range of common vision problems. Specifically, LASIK involves the use of a laser to permanently change the shape of the cornea, the clear covering of the front of the eye. LASIK is a quick and often painless procedure, and for the majority of patients, the surgery improves vision and reduces the need for corrective eyewear. However, as LASIK is a surgical procedure conducted on a delicate part of the eye, it is crucial that potential candidates are well educated on the benefits and risks of the procedure, understand the importance of a thorough screening by their physician, and maintain realistic expectations about the procedure’s outcome.

Why is Technology so Important for Laser Vision Correction?

The Excimer Laser is one of the greatest inventions in ophthalmology. The Excimer Laser is the device that physically corrects your prescription during surgery. Because laser vision correction is Page 14 — Healthy Cells Magazine — Springfield / Decatur — April 2011

based on the microscopic removal of corneal tissue at the molecular level it is impossible to achieve this type of accuracy manually. No other device has provided patients the opportunity to reduce or eliminate their dependency on glasses and contacts.

The Eye and Vision Error

The cornea is a part of the eye that helps focus light to create an image on the retina. It works in much the same way that the lens of a camera focuses light to create an image on film. The bending and focusing of light is also known as refraction. Usually the shape of the cornea and the eye are not perfect and the image on the retina is out-of-focus (blurred) or distorted. These imperfections in the focusing power of the eye are called refractive errors. There are three primary types of refractive errors: myopia, hyperopia and astigmatism. Persons with myopia, or nearsightedness, have more difficulty seeing distant objects as clearly as near objects. Persons with hyperopia, or farsightedness, have more difficulty seeing near objects as clearly as distant objects. Astigmatism is a distortion of the image on the retina caused by irregularities in the cornea or lens of the eye. Combinations of myopia and astigmatism or hy-

peropia and astigmatism are common. Glasses or contact lenses are designed to compensate for the eye’s imperfections. Surgical procedures aimed at improving the focusing power of the eye are called refractive surgery. In LASIK surgery, precise and controlled removal of corneal tissue by a special laser reshapes the cornea changing its focusing power.

Who is Right for Laser Eye Surgery?

While many individuals are considered good candidates for LASIK, there are some who do not meet the generally accepted medical criteria to ensure a successful laser vision procedure. Individuals that are not deemed good candidates given today’s technology may be able to have the surgery in the future, as technology advances and new techniques are refined. Anyone considering laser eye surgery must have a thorough examination by an ophthalmologist that will help determine, in consultation with the patient, whether or not the LASIK procedure is right for them. Based on various conditions and circumstances, all LASIK candidates will fall into one of the following three broad categories.

The Ideal LASIK Candidate • I s over 18 and has had a stable contact or eyeglass prescription for at least two years • Has sufficient corneal thickness • Is affected by one of the common types of vision problems or refractive error • Does not suffer from any sickness or disease that will affect the patient’s ability to heal from the surgery • Is adequately informed about the risks of the surgery

The ‘Less Than Ideal’ Candidate In some cases, a surgeon may still be able to perform the procedure safely, given that the candidate and physician have adequately discussed the benefits and risks, and set realistic expectations for the results. Candidates in this category include those who: • H ave a history of dry eyes; the condition may worsen after surgery • A re being treated with steroids or immunosuppressants that will slow healing • H ave scarring of the cornea

•Y ou have a disease or are on medications that may affect wound healing. • You actively participate in contact sports.

What are the risks and how can I find the right doctor for me?

Most patients are very pleased with the results of their refractive surgery. However, like any other medical procedure, there are risks involved. That’s why it is important for you to understand the limitations and possible complications of refractive surgery. Before undergoing a refractive procedure, you should carefully weigh the risks and benefits based on your own personal value system, and try to avoid being influenced by friends that have had the procedure or doctors encouraging you to do so. • Some patients lose vision. Some patients lose lines of vision on the vision chart that cannot be corrected with glasses, contact lenses, or surgery as a result of treatment. • S ome patients develop debilitating visual symptoms. Some patients develop glare, halos, and/or double vision that can seriously affect nighttime vision. Even with good vision on the vision chart, some patients do not see as well in situations of low contrast, such as at night or in fog, after treatment as compared to before treatment. • You may be under treated or over treated. Only a certain percent of patients achieve 20/20 vision without glasses or contacts. You may require additional treatment, but additional treatment may not be possible. You may still need glasses or contact lenses after surgery. This may be true even if you only required a very weak prescription before surgery. If you used reading glasses before surgery, you may still need reading glasses after surgery. • Some patients may develop severe dry eye syndrome. As a result of surgery, your eye may not be able to produce enough tears to keep the eye moist and comfortable. Dry eye not only causes discomfort, but can reduce visual quality due to intermittent blurring and other visual symptoms. This condition may be permanent. Intensive drop therapy and use of plugs or other procedures may be required.

The Non-LASIK Candidate Certain conditions and circumstances completely preclude individuals from being candidates for LASIK surgery. You are probably NOT a good candidate for refractive surgery if: • It will jeopardize your career. Some jobs prohibit certain refractive procedures. Be sure to check with your employer/professional society/ military service before undergoing any procedure. • Cost is an issue. • Y ou required a change in your contact lens or glasses prescription in the past year. April 2011 — Springfield / Decatur — Healthy Cells Magazine — Page 15

feature story

(continued)

• R esults are generally not as good in patients with very large refractive errors of any type. You should discuss your expectations with your doctor and realize that you may still require glasses or contacts after the surgery. • For some farsighted patients, results may diminish with age. If you are farsighted, the level of improved vision you experience after surgery may decrease with age. This can occur if your manifest refraction (a vision exam with lenses before dilating drops) is very different from your cycloplegic refraction (a vision exam with lenses after dilating drops). • L ong-term data are not available. LASIK is a relatively new technology. The first laser was approved for LASIK eye surgery in 1998. Therefore, the long-term safety and effectiveness of LASIK surgery is not known. Finding the Right Doctor If you are considering refractive surgery, make sure you: • Compare. The levels of risk and benefit vary slightly not only from procedure to procedure, but from device to device depending on the manufacturer, and from surgeon to surgeon depending on their level of experience with a particular procedure. • D on’t base your decision simply on cost and don’t settle for the first eye center, doctor, or procedure you investigate. Remember that the decisions you make about your eyes and refractive surgery will affect you for the rest of your life. • B e wary of eye centers that advertise, “20/20 vision or your money back” or “package deals.” There are never any guarantees in medicine.

Page 16 — Healthy Cells Magazine — Springfield / Decatur — April 2011

•A dvertising Be cautious about “slick” advertising and/or deals that sound “too good to be true.” Remember, they usually are. There is a lot of competition resulting in a great deal of advertising and bidding for your business. Do your homework. • R ead. It is important for you to read the patient handbook provided to your doctor by the manufacturer of the device used to perform the refractive procedure. Your doctor should provide you with this handbook and be willing to discuss his/ her outcomes (successes as well as complications) compared to the results of studies outlined in the handbook.

Conclusion

There are several options available to candidates who fit the criteria for Laser Eye Surgery. Patients need to make sure they ask the proper questions of their doctor before going ahead with Surgery. Make sure your doctor is using the most advanced equipment to ensure the best possible outcome for your procedure. Under the care of an experienced doctor, carefully screened candidates with reasonable expectations and a clear understanding of the risks and alternatives are likely to be happy with the results of their refractive procedure.

For more information about LASIK surgery go to www.fda.gov, www.nih.gov or contact the National Eye Institute.

community news

Cancer Prevention Study-3

Research Today for a Cancer Free Tomorrow Relay For Life of Tri-County in Jacksonville enrollment site for American Cancer Society’s Cancer Prevention Study-3

rea residents have a remarkable opportunity to join the American Cancer Society in creating a world with less cancer and more birthdays by participating in Cancer Prevention Study-3 (CPS-3). If you can get to Jacksonville, no matter where you live, you will have a one-time opportunity to enroll in this significant, long-term study at the Relay For Life of Tri-County on June 24. “This is an opportunity to be a part of research right here in our local community,” emphasized CPS-3 volunteer coordinator Steve Whitton. “Participants who are willing to make a long-term commitment are needed to help with this historic study that has the potential to change the face of cancer for future generations. We encourage anyone who meets the guidelines and can get to Jacksonville on June 24 to please join us.” CPS-3 will enroll a diverse population of half a million people across the United States. The qualifications to participate in the study are pretty simple: • Must be between the ages of 30 – 65 • You have never been diagnosed with cancer • You are willing to be a part of the study for the next 20-30 years, which simply involves completing a mailed or online survey every 2 years.

Past studies have played a major role in cancer prevention and what we know about fighting the disease. “CPS-3 will help researchers better understand the lifestyle, environmental, and genetic factors that cause or prevent cancer,” explained Whitton. “I am excited about being a part of the solution and encourage others to come out and enroll. This is a large scale look at how people live and the many factors that may impact whether or not someone gets cancer. Currently, there are no other studies of this magnitude in the US that enable researchers to look at various racial/ethnic populations. Participation from individuals of all backgrounds is critical for researchers looking at the whys of cancer prevention and occurrence.” Individuals enrolling in CPS-3 will be asked to fill out a brief questionnaire, provide a waist measurement, and provide a small blood sample (seven teaspoons, drawn by a certified phlebotomist). A more

comprehensive survey will then be mailed to your home after the initial enrollment at the Relay event. Once you return the mailed survey, your enrollment into CPS-3 is complete. “The total enrollment process at Relay takes about half an hour, is confidential, and must be done in person at a CPS-3 enrollment site,” said Whitton. “It doesn’t take a whole lot of time, but serves as an invaluable tool for providing researchers with the clues and information that hopefully someday soon will put an end to cancer.” Participants will receive follow-up surveys of various lengths every few years to complete and return by mail or online. The voluntary, long-term commitment by participants is what will produce benefits for decades to come. “Cancer touches so many lives,” said Whitton. “Participating in CPS-3 is such a great opportunity to offer hope, give back and honor our loved ones. If you meet the guidelines, I encourage you to come out June 24 and enroll in CPS-3. If you are a cancer survivor, I encourage you to help promote CPS-3 by asking friends and family member to enroll so that future generations never have to hear the words “you have cancer”.” Researchers will use the data from CPS-3 to build on evidence from a series of American Cancer Society studies that began in the 1950s and involved hundreds of thousands of volunteer participants. In Jacksonville, enrollment will be held at Relay For Life of Tri-County on June 24, 5:00 p.m. until 9:00 p.m., at Jacksonville High School, 1211 N. Diamond Street. Anyone who meets the guidelines and is able to enroll in person may participate. Individuals who are interested in participating may also “pre-register” now to help streamline the sign-in process. If you are interested in participating, please email joe.blasko@cancer.org or Steve Whitton at swhitton@irtc.net or visit www.relayforlifetri.com. More information about CPS-3 and the Relay For Life events where enrollment will take place is also available by emailing cps3@cancer.org, visiting www.cancer.org/cps3, or calling toll-free 1-888-604-5888.

April 2011 — Springfield / Decatur — Healthy Cells Magazine — Page 17

mental acuity

Wake Up Your Brain By Dan Miller, Author of “48 Days to the Work You Love”

his concept comes from a story I read in the classic little book I Dare You. A professor once hit upon a great discovery while buttoning up his vest. Or rather, he hit upon the discovery because his vest wouldn’t button up. His little daughter had sewn up some of the buttonholes by mistake. His fingers were going along as usual in their most intricate operations of buttoning a button, when something happened. A button wouldn’t button. His fingers fumbled helplessly for a moment, then sent out a call for help. His mind woke up. The eyes looked down... a new idea was born, or rather a new understanding of an old idea. What the professor had discovered was that fingers can remember. You know how automatic things can become, riding a bicycle, using a keyboard, or even driving home from the office.

Then the professor began playing pranks on his classes, and he found that the answer was always the same. As long as they could keep on doing the things they had always done, their minds wouldn’t work. It was only when he figuratively sewed up their buttonholes, stole their notebooks, locked the doors, upset their routine, that any thinking was done. So he came to the great, and now generally accepted, conclusion that the mind of man is “an emergency organ.” That it relegates everything possible to automatic functions as long as it is able, and that it is only when the old order of things won’t work any longer that it gets on the job and starts working. Keeping things the same may be keeping you stupid. • Maybe that job loss is an opportunity for your brain to wake up and discover meaningful work rather than just a paycheck. • Maybe having the bank refuse your loan application will prompt your brain to come up with a better solution. • Maybe that flat tire will trigger a great invention that will make you a millionaire. • Maybe the warning about high blood pressure will wake you up to better health and richer relationships. So my advice is this: Sew up some buttonholes in your life this week. Drive a different route home from work. Read a book you would not normally read. Write your name with the hand opposite your normal dominance to see how it wakes up your brain. Take time to stop to help a stranded motorist. Volunteer to help on a community project. And welcome the unexpected “closed buttonholes” this week. You may be surprised at having your brain turn on. Who knows what creative ideas or solutions you may discover. For more information about Dan Miller and his other books, visit http://www.48days.com.

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

fitness

Tips for Getting Active

mall steps that get your family to move more can help all of you maintain a healthy weight. Choose a different tip each week for you and your family to try. See if you or they can add to the list. Here are a few:

Walk Whenever Possible • Walk instead of drive, whenever you can • Walk your children to school • Take the stairs instead of the escalator or elevator • Take a family walk after dinner • Replace a Sunday drive with a Sunday walk • Go for a half-hour walk instead of watching TV • Get off the bus a stop early, and walk • Park farther from the store and walk • Make a Saturday morning walk a family habit • Walk briskly in the mall • Take the dog on longer walks •G o up hills instead of around them Move More in Your Home • Garden, or make home repairs • Do yard work. Get your children to help rake, weed, or plant •W ork around the house. Ask your children to help with active chores • Wash the car by hand •U se a snow shovel instead of a snow blower

Live Actively • J oin an exercise group, and enroll your children in community sports teams or lessons • Do sit-ups in front of the TV. Have a sit-up competition with your kids • Pace the sidelines at kids’ athletic games • Choose an activity that fits into your daily life/lives • Use an exercise video if the weather is bad • Avoid labor-saving devices, such as a remote control or electric mixers • Play with your kids at least 30 minutes a day • Dance to music… with your kids •C hoose activities you enjoy. Ask children what activities they want to do • Explore new physical activities • Give yourself a gold star with non-food related rewards, such as a family day at the park, lake, or zoo • Swim with your kids •B uy a set of hand weights and play a round of Simon Says with your kids—you do it with the weight Source: National Heart, Lung, and Blood Institute, National Institutes of Health, U.S. Department of Health and Human Services.

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

diagnostic tests

Colonoscopy What is colonoscopy?

Colonoscopy is a procedure used to see inside the colon and rectum. Colonoscopy can detect inflamed tissue, ulcers, and abnormal growths. The procedure is used to look for early signs of colorectal cancer and can help doctors diagnose unexplained changes in bowel habits, abdominal pain, bleeding from the anus, and weight loss.

What are the colon and rectum?

The colon and rectum are the two main parts of the large intestine. Although the colon is only one part of the large intestine, Page 20 — Healthy Cells Magazine — Springfield / Decatur — April 2011

because most of the large intestine consists of colon, the two terms are often used interchangeably. The large intestine is also sometimes called the large bowel. Digestive waste enters the colon from the small intestine as a semisolid. As waste moves toward the anus, the colon removes moisture and forms stool. The rectum is about 6 inches long and connects the colon to the anus. Stool leaves the body through the anus. Muscles and nerves in the rectum and anus control bowel movements.

How to Prepare for Colonoscopy

The doctor usually provides written instructions about how to prepare for colonoscopy. The process is called a bowel prep. Generally, all solids must be emptied from the gastrointestinal tract by following a clear liquid diet for 1 to 3 days before the procedure. Patients should not drink beverages containing red or purple dye. Acceptable liquids include • fat-free bouillon or broth • strained fruit juice • water • plain coffee • plain tea • sports drinks, such as Gatorade • gelatin A laxative or an enema may be required the night before colonoscopy. A laxative is medicine that loosens stool and increases bowel movements. Laxatives are usually swallowed in pill form or as a powder dissolved in water. An enema is performed by flushing water, or sometimes a mild soap solution, into the anus using a special wash bottle. Patients should inform the doctor of all medical conditions and any medications, vitamins, or supplements taken regularly, including • aspirin • arthritis medications • blood thinners • diabetes medications • vitamins that contain iron Driving is not permitted for 24 hours after colonoscopy to allow the sedative time to wear off. Before the appointment, patients should make plans for a ride home.

How is colonoscopy performed? Examination of the Large Intestine During colonoscopy, patients lie on their left side on an examination table. In most cases, a light sedative, and possibly pain medication, helps keep patients relaxed. Deeper sedation may be required in some cases. The doctor and medical staff monitor vital signs and attempt to make patients as comfortable as possible. The doctor inserts a long, flexible, lighted tube called a colonoscope, or scope, into the anus and slowly guides it through the rectum and into the colon. The scope inflates the large intestine with carbon dioxide gas to give the doctor a better view. A small camera mounted on the scope transmits a video image from inside the large intestine to a computer screen, allowing the doctor to carefully examine the intestinal lining. The doctor may ask the patient to move periodically so the scope can be adjusted for better viewing. Once the scope has reached the opening to the small intestine, it is slowly withdrawn and the lining of the large intestine is carefully examined again. Bleeding and puncture of the large intestine are possible but uncommon complications of colonoscopy. Removal of Polyps and Biopsy A doctor can remove growths, called polyps, during colonoscopy and later test them in a laboratory for signs of cancer. Polyps are common in adults and are usually

harmless. However, most colorectal cancer begins as a polyp, so removing polyps early is an effective way to prevent cancer. The doctor can also take samples from abnormal-looking tissues during colonoscopy. The procedure, called a biopsy, allows the doctor to later look at the tissue with a microscope for signs of disease. The doctor removes polyps and takes biopsy tissue using tiny tools passed through the scope. If bleeding occurs, the doctor can usually stop it with an electrical probe or special medications passed through the scope. Tissue removal and the treatments to stop bleeding are usually painless. Recovery Colonoscopy usually takes 30 to 60 minutes. Cramping or bloating may occur during the first hour after the procedure. The sedative takes time to completely wear off. Patients may need to remain at the clinic for 1 to 2 hours after the procedure. Full recovery is expected by the next day. Discharge instructions should be carefully read and followed.

At what age should routine colonoscopy begin?

Routine colonoscopy to look for early signs of cancer should begin at age 50 for most people—earlier if there is a family history of colorectal cancer, a personal history of inflammatory bowel disease, or other risk factors. The doctor can advise patients about how often to get a colonoscopy.

Points to Remember

•C olonoscopy is a procedure used to see inside the colon and rectum. • All solids must be emptied from the gastrointestinal tract by following a clear liquid diet for 1 to 3 days before colonoscopy. • During colonoscopy, a sedative, and possibly pain medication, helps keep patients relaxed. • A doctor can remove polyps and biopsy abnormal-looking tissues during colonoscopy. • Driving is not permitted for 24 hours after colonoscopy to allow the sedative time to wear off.

Hope through Research

The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) conducts and supports basic and clinical research into many digestive disorders. The NIDDK is working to improve colonoscopy by developing new tools, including tools that improve the ability to detect all colon polyps and to identify people at increased risk of colorectal cancer. Such tools will help train doctors to perform colonoscopy, improve safety, and make the procedure more comfortable for patients. Participants in clinical trials can play a more active role in their own health care, gain access to new research treatments before they are widely available, and help others by contributing to medical research. For information about current studies, visit www.ClinicalTrials.gov. Fact sheets about other diagnostic tests are available from the National Digestive Diseases Information Clearinghouse at www.digestive.niddk.nih.gov. April 2011 — Springfield / Decatur — Healthy Cells Magazine — Page 21

foot care

What is Plantar Fasciitis? H

eel pain is oftentimes (but not always) caused by plantar fasciitis, which is the swelling of the tissue that connects the heel bone to the toes at the bottom part of the foot, also known as the plantar fascia. Plantar fasciitis is often described as burning or stabbing ache at the heel, which is typically worse after rest when fascia contracts. The pain usually becomes more bearable as the muscles loosen up during low-impact walking, but can return even worse after extended periods of walking or standing. The plantar fascia is a very important tissue. It serves as a shock absorber and supports the foot’s arch. Too much tension on the plantar fascia can irritate it and eventually cause it to swell. Fortunately in most cases, plantar fasciitis treatment is fairly conservative. Plantar fasciitis exercise, some medications and orthotics are usually all that’s needed to manage the pain. More severe cases may require plantar fasciitis surgery, though. What are the symptoms of plantar fasciitis? Plantar fasciitis, which usually occurs on one foot at a time, typically develops slowly. Some cases can be sudden and severe, though. If you suspect that you have plantar fasciitis, you should feel a sharp, stabbing heel pain, usually in the inside bottom part of the heel. The pain will likely be worse when you take the first few steps after long periods of rest (especially after sleep). The pain may also worsen as you stand, climb stairs, or tiptoe. You typically will not feel a lot of pain during exercise, but will feel the ache after. In some cases, the affected heel may swell up. What causes plantar fasciitis? Plantar fasciitis can be caused by one or a combination of foot activity overloads. Jogging, climbing, or walking for extended periods, for example, puts too much stress on the plantar fascia, but even routine, non-athletic activities such as moving heavy furniture can set off pain. Some kinds of arthritis are also attributed to plantar fasciitis. Certain arthritic conditions cause the tendons of the heel to swell. Diabetes is also a culprit – there is still no explanation why, but studies have repeatedly shown that diabetics are more prone to developing plantar fasciitis.

Page 22 — Healthy Cells Magazine — Springfield / Decatur — April 2011

In some cases, plantar fasciitis is triggered by shoes of poor quality or shoes that do not fit. Those with thin soles, no arch support, and no shock-absorbing properties, for example, do not give feet enough protection. Shoes that are too tight and those with very high heels can also cause the Achilles tendon to tighten straining the tissue surrounding the heels. Tests and diagnoses To check for plantar fasciitis, a doctor usually looks for tenderness in other areas of the foot to rule out other conditions that also cause heel pain, such as foot arthritis , tendonitis , cysts , or nerve irritations. An X-ray or an MRI may also be required to rule out stress fractures. How to treat plantar fasciitis? Plantar fasciitis treatment can be conservative (non-surgical) or invasive (surgical). Among the non-surgical ways to manage plantar fasciitis involves wearing night splints, which help stretch the Achilles tendon and plantar fascia overnight, so that they can be more easily stretched during the morning. Orthotics that can be custom-made for the feet can also distribute tension on the feet more consistently. Plantar fasciitis exercise may also help. Your doctor may design a series of exercises to help you gently stretch your Achilles tendon and plantar fascia while strengthening the muscles on your lower legs, helping your heel and ankle become stable. Plantar fasciitis surgery is only usually required when other treatments do not work. The doctor may prescribe corticosteroids before considering surgery. Corticosteroid is injected into the affected area to relieve pain, at least temporarily. Remember that multiple injections can only do more harm than good, though. Some doctors may also use extracorporeal shockwave therapy before considering plantar fasciitis surgery. During the therapy, sound waves are used to stimulate the affected area and eventually heal it. There is still no consensus on whether or not extracorporeal shockwave therapy is effective or not. The doctor may refuse to perform this procedure because of some side effects such as bruising, inflammation, numbness, and sometimes even pain. Extracorporeal shockwave therapy is also not used to treat kids and pregnant women. Information provided by YourFootHealth.Com

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

internal pollution

Our Toxic World By Dr. Tom Rhode, Renew Total Body Wellness Center

e live in a toxic world and the levels of toxins our bodies are exposed to is increasing with each generation. The problem with our toxin exposure is that it literally begins when we are conceived in our mother’s womb and are fed by her. Her level of toxins determines our start on a healthy life. Studies have shown that cigarette smoking chemicals are detectable in the newborn’s hair – incorporated into the very fabric of our lives! Then we are breastfed, which is the best start for proper intestinal and immune health, yet studies have shown that breast milk may contain any of the toxins harbored in the mother’s body. What to do? Detox before pregnancy! What are toxins? They are any chemical that is known to have harmful effects on the body. They can come from water, from chemicals used to grow or prepare food, and even from the air that we breathe. Our bodies process those toxins through organs like the liver and kidneys and try to eliminate them in the form of sweat, urine, and feces. Air Toxins can come from vehicle and factory emissions as well as other sources such as the notable cigarette. Inhaled tobacco products contain a number of highly toxic ingredients like pesticide residues, arsenic and heavy metals like mercury and lead depending on the soils they are grown in. Second hand smoke can be equally damaging to spouses and children living in the same home. Fortunately in the state of Illinois we now have laws regulating smoking in public locations! Water contains a number of toxins. Everything from chlorine, fluoride, ammonia and even over-the-counter and prescription medications are found in excess in drinking water. Further, heavy metals like mercury, chromium and lead can be found in water depending on the source of the water and the pipes used for distribution. Water supplies across the globe greatly vary in composition. Spring, mineral and artisan bottled waters have become all the rage in the past decade, although some of these can also be high in metals as they pick them up leaching through the very rocks surrounding their sources.

Page 24 — Healthy Cells Magazine — Springfield / Decatur — April 2011

Food Toxins can refer to food additives, highly processed, genetically modified foods, and even chemical ingredients in food recipes such as food dyes and chemical flavorings (MSG and aspartame). Our modern day American diet is actually toxic because of the high intake of processed foods like white flour and sugar. Sugar is probably one of the biggest toxins we are addicted to – in the quantities we consume it overwhelms the liver’s ability to metabolize it and leads to excess fat storage and production of bad LDL cholesterol. The fat and LDL are pro inflammatory. Every serious disease like diabetes, heart disease, cancer, and Alzheimer’s has an underlying basis of inflammation; the goal to extend healthy life is to minimize sugar and carbohydrate intake to keep your inflammatory load low ! Chemicals are around us in many forms. Household cleaners, lawn spray to get rid of dandelions and weeds, pesticides and herbicides applied to our non-organic fruits and vegetables to increase productivity. I always encourage you to choose organic produce when possible. High pesticide produce items include non-organic peaches, strawberries, apples, nectarines, bell peppers, celery, cherries, lettuce, imported grapes and pears. Always use an organic veggie wash prior to consuming these! Heavy Metals like mercury in the foods we eat are becoming a greater problem. High levels of mercury in the body can cause neurologic symptoms by literally poisoning the neurons and axons that compose our brain and nervous systems. Ever wonder why we are seeing more people with multiple sclerosis and ALS or Lou Gehrig’s disease? We are told to eat fish as the essential fatty acids (EFA) are healthy, yet farm raised fish are often fed food grains that contain mercury from the soils in which they were grown and the pesticides applied to them. The fish concentrate the mercury and then it ends up in our body. Fresh ocean caught fish are safer when eaten in moderation. If you want the benefits of EFA’s then I suggest a safe distilled form of fish oil in capsules which has had the heavy metals removed!

What to Do? Detox Your Body! Our body is amazing. It has many detoxification mechanisms in place in our organs - liver, kidneys, skin and lungs. Unfortunately the shear load of daily toxins is often a problem, especially for some of us who work in “dirty” jobs with heavy toxin exposures. Our natural detoxification mechanisms often cannot keep up the detoxification demands. Therefore, active detoxification becomes a must!  Fasting with a very low calorie diet or a liquid diet is a place to start. Add plenty of fresh reverse osmosis water (which removes the majority of water toxins) starting with half your weight in ounces. Increasing fiber intake from organic fruits and vegetables increases the absorptive power of fiber in the intestine and allows toxins to be bound and carried out of our body in the stool. Chlorella from algae also helps bind toxins and carry them from the body. Adding supplements to amplify the liver detoxification pathways like a solid multivitamin and mineral along with the mushroom extract milk thistle or silymarin are helpful. Similarly extra vitamin C supports our kidney’s detoxification work. There are many other supplements to discuss that range from essential to beneficial depending on personal needs and testing results. Utilize your largest detox organ – your skin. Infrared sauna provides a high-sweat environment meant to speed up detox.

Finally, consider testing for heavy metals and toxins. A urine challenge test with chelating medication can provide surprising results that may spur you toward a less toxic existence! Call Dr. Rohde at 217-864-2700 for more information, or check out our web site at: www.DrRohde.com

Page 26 — Healthy Cells Magazine — Springfield / Decatur — April 2011

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