June Iowa City Healthy Cells 2012 by Healthy Cells Magazine

IOWA CITY area

Promoting Healthier Living in Your Community • Physical • Emotional

JUNE 2012

HealthyCells www.healthycellsmagazine.com

• Nutritional

Physicians' Clinic of Iowa Helping Patients Treat Osteoporosis page 14

A Better Solution for

Plantar Fasciitis page 10 One Community: Three Goals Be Part of the Change page 17

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D A T A A N D M E S S A G E R A T E S M A Y A P P LY. June 2012 — Iowa City — Healthy Cells Magazine — Page 3

J U NE

Volume 1, Issue 3

Emotional: “Am I Equipped For Happiness?”

Nutritional: Close to the Heart

Physical: A Better Solution for Plantar Fasciitis

Cosmetic Advancements: New Liposonix Non-Invasive Fat Reduction Treatment

Prostate Health: Keith Goes Under The Knife

Call to Action: One Community – Three Goals

Foot Care: Answers for Painful Toes

Local Farming: There She GROWS

Healthy Habits: The Insomnia Wakeup Call

Women’s Health: Stay Healthy For You and Your Baby!

This Month’s Cover Story:

Physicians' Clinic of Iowa Helping Patients Treat Osteoporosis page 14

Cover and feature story photos by Accent Photographic.

Heart Smart: Move Over Apples

2012

For information about this publication, contact Laurie Hutcheson, owner at

563-650-1876, ICHealthycells@gmail.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 Iowa City 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 Iowa City area. “I wish to thank all of the advertisers who make this magazine possible. They believe enough in providing positive health information to the public that they are willing to pay for it so you won’t have to.” Laurie Hutcheson

heart smart

Move Over Apples For some patients, an aspirin-a-day may keep the doctor away.

he statistics are staggering: As the leading cause of death in the United States, cardiovascular (or heart) disease accounts for more than 2,200 deaths per day, or one every 39 seconds. Furthermore, the American Heart Association (AHA) and Centers for Disease Control and Prevention currently estimate that every year about 785,000 Americans will have their first heart attack, and another 470,000 will have a recurrent attack. For a number of patients, talking to their doctors about low-dose daily aspirin therapy may be the “heart-smart” thing to do. For more than 100 years, aspirin has been used as a pain reliever. Since the 1970s, however, studies showed aspirin could also be used to prevent and manage heart disease. There are a variety of patients who may benefit from aspirin therapy, including people who have had a heart attack, stroke or those with any risk factor for heart disease or stroke, as well as men over age 50 and women over age 60 who have diabetes along with any other risk factor. According to the AHA, aspirin can help prevent heart attack. More specifically, the AHA recommends that people at high risk of heart attack take a daily low-dose aspirin (if recommended by their health care provider), and that heart attack survivors regularly take low-dose aspirin. “You should never start aspirin therapy on your own,” says cardiologist Prerana Manohar, MD. “If you feel that a daily low-dose aspirin regimen may make sense for you, be sure to talk with your doctor about its benefits and risks.” Aspirin benefits the heart in several ways. It decreases pain, inhibits blood clots and most significantly, it reduces the risk of death, particularly among people with heart disease. Additionally, aspirin can significantly reduce heart damage during a heart attack, and can prevent the occurrence of future heart problems.

“For individuals at high risk of suffering a cardiac event, aspirin really can make a difference,” Manohar says. “For my patients who are prescribed a daily low-dose regimen, I encourage them to purchase storebrand aspirin sold at leading retailers and pharmacies. These products are regulated by the FDA and use the same active ingredients, but cost significantly less than the brand names.” Perrigo, based in Allegan, Michigan, is a pharmaceutical company that manufactures and distributes most of the over-the-counter medications found under store-brand labels at leading retailers, grocers and pharmacies. Perrigo offers consumers a variety of affordable store-brand aspirin choices that compare with a variety of brand names, including Bayer, Ecotrin and St. Joseph. Another important line of defense in protecting against heart disease is to know and maintain your numbers. This means weight/body mass index, cholesterol, blood sugar and blood pressure levels, as all have an impact on heart health. Additionally, exercising 30 minutes a day most days of the week and eating a heart-healthy diet low in saturated fats, cholesterol and salt are some of the very best strategies for preventing heart disease. Avoiding the use of tobacco products, which according to Mayo Clinic is one of the most significant risk factors for developing heart disease, is also critical. Finally, seeing the doctor for regular screenings is vital for managing and preventing heart disease. “Remember to be good to your heart by eating right, moving more and working in partnership with your doctor to monitor and manage your health,” says Manohar. “Together you can work to control any risk factors and determine if daily low-dose aspirin therapy is a heart-smart decision for you.” For more information, please visit www.aracontent.com. June 2012 — Iowa City — Healthy Cells Magazine — Page 5

emotional

“Am I Equipped For Happiness?” Healthy Cells magazine is pleased to present the third in a series of feature articles on the subject of Grief ❣ Recovery®. The articles are written by Russell P. Friedman, Executive Director, and John W. James, Founder, of The Grief Recovery Institute. Russell and John are co-authors of WHEN CHILDREN GRIEVE - For Adults to Help Children Deal with Death, Divorce, Pet Loss, Moving, and Other Losses Harper Collins, June, 2001 - & THE GRIEF RECOVERY HANDBOOK - The Action Program For Moving Beyond Death, Divorce, and Other Losses (Harper Perrenial, 1998). The articles combine educational information with answers to commonly asked questions.

ast month we touched upon the idea that grievers develop a relationship to their pain, as if their identity hinged on regarding themselves as unhappy. Many people become so familiar with those painful feelings that they are afraid to let them go. If it were not so sad, and if it did not have such dire consequences, one would be tempted to draw a cartoon of someone clinging desperately to a horrible looking creature called “pain,” terrified of losing it. And yet, that is exactly what it looks like. Some of us have very long-term relationships to pain. We may have unresolved loss-of-trust experiences from childhood that keep us in an almost perpetual state of acceptance of pain as a permanent condition. Many of us keep dragging the unfinished relationships of our past into all of our new relationships, and then acting surprised when they always end the same. We may be ill-equipped to deal with the feelings caused by the end of each new relationship, and we may be unaware that almost all of our past relationships are incomplete or unresolved. Some of us are able to acknowledge that we have sabotaged many relationships. While we have the intellectual awareness that we are the Page 6 — Healthy Cells Magazine — Iowa City — June 2012

common denominator in the sabotages, we find ourselves unable to change our behavior. If the intellect were the key to successful recovery then we would be able to think ourselves well. We would be able to understand ourselves into better actions. Clearly that does not work. Unresolved grief is cumulative and cumulatively negative. Incomplete relationships create unresolved grief & unresolved grief creates incomplete relationships. Incomplete relationships can cause us to limit our lives, can induce us to sabotage good relationships, and can encourage us to keep choosing poorly. Unresolved grief becomes a relationship to ourselves as unworthy of happiness. We must learn how to grieve and complete relationships that have ended or changed. It may sound simple, and it is simple. Why then, do so many people resist taking the simple and clearly defined actions of Grief ❣ Recovery®? The opening paragraph of this article referred to how familiar we become with our pain. Familiarity can create a powerful illusion that change is not necessary, that growth is not possible, and that where happiness is concerned, 20% equals 100%.

“Am I equipped for happiness?” Yes, but I am much more familiar with pain. As the direct result of years and years of practice, I am expert at identifying and relating to pain. Happiness is an unwelcome intruder in how I relate to myself. We have all searched desperately for the key to happiness. While it may sound simplistic to say that we held the key, ourselves, all along, it is true. Access to our own happiness is directly linked to our ability to grieve and complete our relationships with people and events, as well as our ability to grieve and complete our relationship to the pain we generate when we are reminded of the unhappiness we have experienced in our lives. Many of us say, over and over, that if only this or that would happen I could be happy. The thing might be love or money or success or fame. And yet, how often do we get the very thing we wanted and wind up as unhappy as we were before, and even more disillusioned? To rediscover your ability to be happy, you must go back and grieve and complete all of the incomplete relationships from your past. As you do so, you will begin to find your normal and natural desire and ability to be happy. You may have heard people talk about stripping away the layers of an onion; we prefer the analogy of stripping away the leaves of an artichoke, and discovering your heart inside. QUESTION: I have had many painful loss experiences in my life. Sometimes I feel as if there is no way I can ever let down my guard and allow any positive or happy experiences in. Will the principles and actions of Grief ❣ Recovery® help me change this fearful habit? ANSWER: In clearly identifying your behavior as a habit, you increase the probability of growth and change. The idea of changing a habit is probably less intimidating than the idea of changing a behavior.

“Incomplete relationships can cause us to limit our lives, can induce us to sabotage good relationships and can encourage us to keep choosing poorly. Unresolved grief becomes a relationship to ourselves as unworthy of happiness.” In truth, most of our behaviors are habits that we have practiced so well and so often that they seem like our nature. Many of our survival habits were developed when we were quite young. Often we are managing an adult life with the limited skills and perceptions of a small child. As we grieve and complete the events and the behaviors of our pasts, we become open to our ability to be happy. Next month: “If I Start Crying, Will I Be Able To Stop?” For information about programs and services, write to The Grief Recovery Institute, P.O. Box 6061-382 Sherman Oaks, CA. 91413. Call 818-907-9600 or Fax: 818-907-9329. Please visit our website at: www.griefrecoverymethod.com.

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nutritional

Close to the Heart Submitted by Kym Wroble, RD, LD, Hy-Vee Dietitian

o say that food is an important part of my life is a bit of an understatement. I’ve devoted a career to food and nutrition and yes, I consider myself a “foodie.” For all of this, I can thank my parents. I learned important lessons and appreciations through food, and the majority of my most vivid childhood memories involve food in some way. The experiences in those memories have shaped who and what I’ve become. Growing up, family mealtimes were a standard. Mom found the energy to cook dinner each night from fresh, wholesome ingredients, not from a box. I still wonder how she managed this while working full-time as a first grade teacher, maintaining a household with two active kids and a husband earning his Master’s degree. Nevertheless, it was unprocessed, nourishing, delicious food, shared together. Watching her, I learned how food can express love. While I developed a taste preference for simple things like fresh fruit, vegetables, flax, soy and yogurt (a.k.a. healthy food) from Mom, it was Dad who passed along an appreciation for bolder flavors and more “exotic” cuisine! Dad loves food – he always has and always will. I remember him recollecting the first time he visited my Mom’s parents on the farm. They were life-long, hardworking farmers, and Dad couldn’t believe how much food they ate. “Breakfast at six, then morning coffee with sandwiches and cookies or cake, a big meal at noon, afternoon coffee (‘a little something’ plus more cookies!), then a light supper…and ice cream before bed! And it was like that all the time!” Page 8 — Healthy Cells Magazine — Iowa City — June 2012

While Dad was pretty excited about all the home-cooked food, he also understood that her farming family worked hard—cleaning, butchering hens, gathering eggs, making their own butter, planting, harvesting, etc. It was an active lifestyle, to say the least. “They worked it off,” remembered my Dad. They must have been on the right track, eating and staying active, because my tall, thin grandfather lived, without illness, until he was 93. Other childhood memories involve vacations to Wisconsin. One year, Mom and Dad announced we’d be dining at The Turtleback Bar and Grill for dinner. The Turtleback? Turtle? Um, no. Seeing as how we were always encouraged to “enjoy the local cuisine” while on vacation, I was a little worried here. “Yup, and nothin’ but turtle on the menu,” my Dad, who thought he was quite the comedian, added. Luckily, there was no turtle on the menu! They did have a coconut shrimp dish and although I’d never tried it before, Dad ordered a plate for him and I to share. No one else in the family likes shrimp. My brother insists that eating shrimp is “like eating a rubber eraser.” If shrimp are like rubber, I’m glad I get to share my love for rubber with my dad. To this day, we still reminisce about our love for that wonderful coconut shrimp! My favorite memories took place every spring when Dad and I went morel mushroom hunting. I remember we usually brought back at least a dozen, but the year we came home with two and a half grocery bags full of mushrooms remains the most vivid! Coincidentally, it was the same year I managed to fall face first into a patch of poison ivy. The

ensuing rash up to my neck was worth it; Dad and I feasted on fried mushrooms that night (and the next night, and the next night…). They are another food Dad and I solely share. “Ewww, gross!”, says my brother like a child (even though he is 30). Oh well, he doesn’t have the wonderful memories I have with Dad, trekking on the hillsides of northwest Illinois every spring. More recently, my parents, brother, sister-in-law and I went on a cruise in Alaska. Before we left, we were reminded that the family dinner took priority. “You guys can do what you want during the day, but at night, you will join us so we can have dinner together,” Dad told us. While the entire vacation was amazing, as I’m sure you can imagine, those dinners were one of the best parts. Surrounded by my family, I was a kid again, without any worries in the world. The flavors that my parents helped me discover as a youngster are still my favorite foods, in part, I imagine, because of the wonderful memories that those foods evoke. As a dietitian, I practice what I preach— moderation and balance. I’ve deemed some of my favorite childhood foods as “special occasion” while others are “frequent” foods. While mom kept our diets in balance growing up, about a year after I became a registered dietitian, the importance of this balance became more pronounced. Dad had a heart attack the weekend that Mom and Dad were supposed to visit for my birthday. Since then, that balance and remembering “food can express love” has never been more imperative. The utmost purpose of food is to feed and nourish the body, but let’s face it, food is more than that. Food feeds the body and the soul, and sometimes we “treat” our loved ones and show our love through food. I love to cook and I love to bake and let’s face it, I love my Dad and as much as I’d love to give in to his taste buds, I love his (stillticking) heart even more. I want him around. I’ve got an aisle to walk

down someday (should an eligible bachelor ever show up at my door). So while I still love to “treat” my family to delicious food, these days I’m feeding my dad stuff that protects his heart, too. It’s about striking a balance between nutrition and flavor, because healthy food does not just make healthy people, but they also have to enjoy eating it. Inspired by my childhood memories, here is a special Father’s Day menu that is close to my heart. Turtleback Coconut Salmon: A combination of our Wisconsin and Alaskan vacations, this dish provides heart-healthy omega-3 fats to protect the heart muscle, reduce blood clotting and improve cholesterol. Coconut is relatively high in calories and saturated fat, so I’ve “gone easy” on the amount and swapped in crunchy whole wheat panko breadcrumbs to give a familiar “fried” texture. The result is a lower-calorie crunchy coconut salmon dish served with a pineapplepeach dipping sauce. Roasted Cauliflower: Dad’s favorite vegetable is also low-calorie so it’s a perfect choice to pair with the richer salmon entrée. Roasting caramelizes cauliflower and creates a buttery-tasting dish that kids will also love! Roasted Button Mushrooms with Garlic and Herbs: Although not exactly fried morels, roasted mushrooms offer a deep, earthy flavor that are still delicious and easy to prepare. Happy Father’s Day! Find all of the above-mentioned recipes at www.hy-vee.com.

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June 2012 — Iowa City — Healthy Cells Magazine — Page 9

physical

A Better Solution for Plantar Fasciitis: Active Release Techniques Submitted by Dr. Sarah Greene, DC, Adair Chiropractic

o you experience pain or a pulling in the heel or arch of your foot? Do you notice it worsens when placing weight on your feet? Can you barely walk in the morning due to significant pain in your heels? You may be suffering from Plantar Fasciitis, the most common cause of pain in the heel. Normally, the soft tissues of your arch support your foot like a bowstring, absorbing the shock of your body weight. Typically developing over a long period of time, Plantar Fasciitis is due to the stressing of these soft tissues. The repeated stressing and overuse of these tissues lead to tearing and inflammation. A resultant shortening in the tissue will occur due to the body’s formation of restrictive scar tissue adhesions at the site of the inflammation. This shortening will create an inability of the tissue to stretch as you put weight on your feet and move about during your daily activities. This lack of expansion of the tissue results in further inflammation and adhesion formation throughout the arch of the foot, creating pain. There may also be resultant inflammation and adhesion formation in the tissues of the lower leg and thigh due to the altered biomechanics at the foot. There are many causes of Plantar Fasciitis, which can include sudden changes in physical activity, sudden changes in weight, or consistently wearing shoes that do not provide the proper support. Page 10 — Healthy Cells Magazine — Iowa City — June 2012

Other causes can be repetitive motions such as long distance running or standing on hard surfaces for prolonged periods, musculoskeletal imbalances such as tight calf muscles or Achilles tendons, or anything that would cause a modification in normal lower leg biomechanics. Traditional treatments include over-the-counter pain relievers, orthotics, supportive shoes, resting the foot, stretching the lower leg, ankle, and foot soft tissues. Other possible treatments include night splints, massage, ultrasound, and steroid injections. These regularly provide some temporary relief, but significant, lasting relief is not always achieved. You may be asking why these treatments are not producing lasting relief, and the answer is simply that they are not resolving the cause of the pain. The cause of Plantar Fasciitis is restrictive scar tissue adhesions located along the kinetic chain of the lower extremity–anywhere from the foot and ankle to the lower leg and thigh. In the majority of cases, Plantar Fasciitis can be effectively treated with Active Release Techniques (ART). ART is a patented, state-ofthe-art soft tissue system that treats problems in muscles, tendons, ligaments, fascia, and nerves. ART practitioners are experienced at locating areas of scar tissue adhesions and releasing those tissues using specific tension and pressure with precise patient movement.

ART practitioners have been instructed and certified in providing over 500 different protocol treatments to their patients. Active Release Techniques (ART) can effectively release and remove scar tissue adhesions, and therefore effectively resolve Plantar Fasciitis. By removing these adhesions, the tissue is allowed to translate properly, and the arch becomes a functional load absorbing tissue again. When this occurs, the arch becomes immediately less tender. With ART treatments, it is not uncommon to see a significant reduction in symptoms within one to three visits, and sometimes a complete resolution within four to six visits. Adair Chiropractic, located in North Liberty, Iowa, offers not only Active Release Techniques (ART) treatment, but also Class IV laser

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therapy and chiropractic treatment. Dr. Karla Adair and Dr. Sarah Greene are both full body certified in ART. Patients at Adair Chiropractic have experienced complete resolution of Plantar Fasciitis as well as relief from other common soft tissue complaints. To ensure proper relief, Dr. Adair and Dr. Greene consider structures along the entire kinetic chain of a complaint region. This may involve looking beyond the immediate area of the arch in cases of Plantar Fasciitis. By locating each patient’s root cause of dysfunction, ART can successfully resolve Plantar Fasciitis. For more information on Active Release Techniques or other treatment options offered by Adair Chiropractic, call 319-665-2323 or visit www.adairchiropractic.com to schedule an appointment.

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cosmetic advancements

New Liposonix Non-Invasive Fat Reduction Treatment

One treatment, one hour, one size smaller — without surgery Submitted by Infinity Skin Care & Spa

o you have extra belly fat? Who doesn’t? Now there is a new non-invasive fat reduction technology. Liposonix uses high-intensity focused ultrasound (HIFU) energy to permanently destroy targeted fat cells without surgery. “Liposonix is a revolutionary non-surgical solution for people who are close to their ideal shape, but have stubborn areas of fat that just won’t go away no matter how much they exercise or diet. The procedure takes about one hour and, while individual results can vary, patients typically achieve a waistline reduction of approximately one inch (equivalent to one pant or dress size) within 8-12 weeks after receiving a single treatment,” said Dr. Kimberly K. Schulz of Infinity Skin Care & Spa. The Liposonix system technology from Solta Medical, a global leader in the medical aesthetics market, was developed over a period of 10 years by leading scientists and ultrasound experts with more than 200 years of combined experience in the field of therapeutic and diagnostic ultrasound devices. It works by focusing ultrasound energy below the surface of the skin in order to heat only targeted fat tissue – similar to how light from the sun can be focused with a magnifying glass to create heat. The treated fat tissue is removed through the body's natural healing process, leaving the patient with a thinner, more contoured waistline. Patients typically resume normal activities immediately after the Liposonix procedure and no special diet or exercise program is required in order to achieve results. Clinical studies of more than 200 patients, conducted using the Liposonix system, showed an average waist circumference reduction of approximately one inch (2.5 cm) at 12 weeks after a single Liposonix treatment. “Our patients are very happy with Liposonix because it delivers results without the risks typically associated with surgical fat reduction procedures. It is not liposuction or surgery, is not a replacement for a healthy lifestyle and exercise, and is not a way to lose weight. But it is a quick, easy way to help patients slim that last inch and hit their personal shape goals.” About Infinity Skincare & Spa Infinity Skin Care & Spa is a comprehensive skin care practice providing cosmetic dermatology, clinical skin care, and acne and Page 12 — Healthy Cells Magazine — Iowa City — June 2012

facial spa services and is proud to be the first practice in the state of Iowa that is offering Liposonix treatments. The practice is led by Kimberly K. Schulz, MD, board certified dermatologist, and provides a focus on skin fitness, sun protection and overall facial and skin rejuvenation. For more information about ACLEARA™ acne treatment or to schedule a consultation, call 319-337-5355 or visit them online at www.infinityskincareandspa.com. About Solta Medical, Inc. Solta Medical, Inc. is a global leader in the medical aesthetics market providing innovative, safe, and effective solutions for patients that enhance and expand the practice of medical aesthetics for physicians. The company offers products to address a range of skin issues under the industry's six premier brands: Liposonix ®, Thermage®, Fraxel®, Clear + Brilliant™, Isolaz® and CLARO®. Liposonix uses advanced HIFU technology for non-invasive fat reduction. Thermage is an innovative, non-invasive radiofrequency procedure for tightening and contouring skin. As the leader in fractional laser technology, Fraxel delivers minimally invasive clinical solutions to resurface aging and sun damaged skin. Clear + Brilliant is a unique, cost-effective treatment that utilizes safe, fractional laser technology to prevent early signs of aging. Isolaz was the first laser or light based system indicated for the treatment of inflammatory acne, comedonal acne, pustular acne, and mildto-moderate inflammatory acne. CLARO is an over-the-counter personal care acne system that uses a powerful combination of both heat and light to clear skin quickly and naturally. Since 2002, approximately one million Thermage, Fraxel and Isolaz procedures have been performed in over 100 countries. For more information about Solta Medical, call 1-877-782-2286 or log on to www.Solta.com. © 2012 Solta Medical, Inc. All rights reserved. Liposonix, Thermage, Fraxel, Clear + Brilliant, Isolaz, CLARO and Solta Medical are trademarks or registered trademarks of Solta Medical, Inc. or its subsidiaries.

prostate health

Keith Goes Under The Knife Third in a series of excerpts from “Making Love Again” By Virginia and Keith Laken The subject matter of this book is of a personal and explicit nature, and may not be suitable for younger or ultra-conservative readers.

n February 4, 1995, Keith kissed me good-bye before technicians wheeled him from his hospital room. I had tears in my eyes, and my knees felt weak. All I could think about was Keith, laying on the operating table, being cut open. I prayed for many things: that Keith would recover; that the cancer hadn’t spread, that I wouldn’t leave the hospital a widow. After about three hours, the “communication nurse’ called my name. “The operation is over,” she said, her face offering no clues. “Your husband is in recovery. You’ll be able to see him soon,” I had been praying to hear these words, yet even as the nurse said them, they did little to allay my fears. Until I actually saw Keith, it would be impossible for me to relax. When I did see him however, I was shocked. He looked so vulnerable — so pale and fragile in his anesthetic-induced unconsciousness. I immediately tried to reassure myself: At least he’s still alive. The next morning I went back to the hospital early. We wanted to be sure to be there when Dr. Barrett made his morning rounds. This was the day we would hear the pathology report. “You folks have dodged a bullet,” Dr. Barrett began. “The tumor was much larger than we thought. It encompassed about 30 percent of the prostate. It was also more aggressive than we suspected. The pathologist rated it a Grade 3+4 out of 10 on the Gleason Scale.” Dr. Barrett continued in a more optimistic tone. “Fortunately the tumor was confined to the prostate, and hadn’t invaded any surrounding tissue. But it certainly needed to come out — and it looks like we got it just in time.” Keith’s hospital recovery went well, and three days after his operation they told us he would be discharged the next day. He would come home with a catheter inserted in his bladder and a drainage bag strapped to his leg — standard procedure for prostatectomy patients. In three weeks, the catheter would be removed. Then, if all went well, Keith would experience only a short period of incontinence. Recovery from the possibility of permanent impotence would be the final stage of the healing process. That recovery, we had learned, could take two years or more. When Keith arrived home from the hospital, we spent most of the day getting him settled. I unpacked his suitcase, made up a day bed on the sofa in the family room, and together, we nervously fumbled with catheter cleaning and changing. Our first-day-home-together tension continued as we debated about sleeping together. Keith was concerned that I might unintentionally hurt him during the night, by draping a leg over him or kicking him. But we had never slept apart, other than when one of us traveled, and we didn’t really want to start now. So, despite his worries, we decided to take the risk. The next morning when we awoke in each other’s arms we knew we’d made the right decision. On that first full day at home, we spent the morning doing routine tasks. Then in the afternoon, we relaxed in the family room. Soon we began to recount our individual feelings about the past few days, weeks, and months. We both cried as we relived the fears and anxieties that had plagued our lives for so long. When we were done, we felt cleansed, and ready to move on knowing that together we could survive anything. Throughout the remainder of that day, we barely left each other’s side. We touched and hugged continually. By evening, our hugging had

progressed to passionate kissing. I was surprised to realize what was happening: I was becoming aroused. I was torn. I knew we couldn’t make love, but I was really enjoying the teasing and intimacy at the same time. Finally, I told Keith, “We’d better stop. Keith smiled and whispered in my ear. “I want to do this.” Keith kissed my neck, took my hand and led me upstairs. Laptop Notes, February 10, 1995 It was great to be able to make Gin so happy last night! Nothing makes me feel as good as when I can get her aroused. ....... Being her lover is one of the greatest pleasures in my life.

Journal entry, February 10, 1995 Last night was the most romantic and beautiful night of my life! I’ve never felt so adored! I’ll never, ever forget it. This experience was so different from our usual. . . . . . . Last night, everything was different…what we did seemed so natural. I can only think of the whole experience as one of complete devotion. Looking Back Today, I shudder when I look back at what I said to Keith when he was initially concerned about becoming impotent. When I said I wouldn’t miss having sex, I was certain I was speaking the truth. But I was wrong. Within days of Keith’s surgery, I found myself longing to make love with him again. Obviously, I had underestimated the importance sex played in my physical well-being. I had similarly undervalued the delicate interweaving of sex and intimacy in our marriage when I so glibly stated, “It won’t matter if we don’t have sex anymore.” These words were most demeaning however, to Keith. I had discounted his statements that it was important to him to be able to satisfy me. Today, when I hear women trying to comfort their partners with the same phrases I used, I cringe. I want to tell them: “You’re wrong when you say you won’t miss making love to your man, because you will. And please honor him by telling him so.” If I could do it all over again, I would express myself this way: “Keith if you become impotent, I understand that things will change in our sexual relationship, and that we will have to significantly alter the way we make love. That’s frightening, but I know we can get through it. Even though we don’t really know what those changes might be right now, I’m committed to doing whatever is necessary to keep our sex life alive. In return, I’ll depend on you to remain a lover to me in whatever way is possible. I’m confident that we can continue to make each other happy and satisfied in ways we’ll be able to discover — together.” The book Making Love Again: Hope for Couples Facing Loss of Sexual Intimacy is available at Amazon.com and many major book sellers. You may contact the Lakens at KLAKEN@aol.com Next month: “You Can’t Have One Without an Erection…Can You?” June 2012 — Iowa City — Healthy Cells Magazine — Page 13

feature story

Physicians' Clinic of Iowa

Helping Patients Treat Osteoporosis

Dr. Eck explains how balloon kyphoplasty is a treatment for compressed vertebrae.

steoporosis is a disease that is affecting overall health in increasing numbers. Improving public knowledge of osteoporosis, bone health, and how to reduce the risk of osteoporosis-related bone fractures is the best way to combat the disease. Osteoporosis is a thinning of bone tissue with resultant loss of bone density over time, which in turn causes the bones to become brittle and break easily. Osteoporosis is the most common type of bone disease in the United States. The National Osteoporosis Foundation reports that nearly 10 million Americans already suffer from osteoporosis, with another 34 million suffering from low bone mass (osteopenia), putting them at high risk for the disease. It is estimated that nearly one-half of U.S. women over the age 50 will suffer a broken bone due to osteoporosis, as will 20% of men. As we age, breaking a bone can be much more serious than it was in our youth. Fractures can lead to many other health problems such as blood clots and pneumonia that can frequently result in death. According to the National Osteoporosis Foundation, 20% of seniors who suffer from a broken hip die within one year from complications related to the injury or the surgery following the initial fracture. For those with hip fracture, upwards of 50% lose their ability to walk independently without the use of a cane, walker, or wheelchair despite initial repair of the broken bone. Add to this the chronic pain and loss of function associated with other common osteoporosis fractures of the wrists and vertebrae, and it is easy Page 14 — Healthy Cells Magazine — Iowa City — June 2012

to see how this disease robs people of their independence and additional long term care is often needed. The consequences of osteoporosis are not always as dramatic as a sudden fracture. It is a progressive process that may first be noticed as a slow loss of height over time. This occurs when the bones of your spine slowly collapse under gravity. The back of the spine has extra support so as the weaker front portion collapses; it may cause a stooped or even a “hunchback” posture. Many patients develop multiple fractures with irreversible deformities and chronic pain which could have easily been prevented by appropriate treatment to protect the spine early on in the course of the disease according to Dr. Michael Brooks, rheumatologist at Physicians’ Clinic of Iowa in Cedar Rapids. It is estimated that by 2025, osteoporosis will cause approximately three million fractures creating medical costs of $25.3 billion each year. Clearly efforts must be made to prevent osteoporosis and related fractures before they occur. What causes osteoporosis? One of the leading causes of osteoporosis in women is the drop in estrogen at the time of menopause. For men, it’s the drop in testosterone as they age. Women over the age of 50 and men over the age of 70 have a higher risk for osteoporosis. Hormonal loss, along with aging, causes an imbalance in the remodeling cycle of bone that occurs naturally in all of us. At younger ages,

bone remodeling causes reabsorption with subsequent new bone formation in small sites throughout the body and this process allows for repair and remodeling of the bone over time. With menopause and advancing age, the process becomes "unbalanced" and the amount of reabsorption outstrips the amount of bone that is subsequently reformed leaving a net loss of bone which progresses over time. With this progressive loss, the bone becomes weaker and more prone to fracture either with sudden impact such as a fall or with stress and chronic weight bearing. Fractures may occur at various sites throughout the body but the most common areas for osteoporotic fractures are at the spine, hips, wrists and upper arms. Other factors which contribute to the development of osteoporosis include: • Low vegetable intake • Vitamin D deficiency • Smoking • Long-term use of acid-blocking drugs which may prevent calcium absorption • Caucasian race Pivotal to the bone-building process is the role of calcium and phosphate, two of the many substances that make up bones. Without enough calcium through your diet or vitamins, your bone tissue and production may suffer as a result. As we age, calcium and phosphate can be reabsorbed back into the body from our bones, which causes our bones to be brittle, fragile, and more susceptible to fractures even without injury. Most often, this bone loss occurs gradually over many years. Other medical or social conditions may be involved as well, including: • P rolonged use of corticosteroid medications (i.e. prednisone), or taking some anti-seizure drugs • Hyperparathyroidism • C hronic rheumatoid arthritis, chronic kidney disease, eating disorders • Absence of menstrual periods (amenorrhea) for long periods of time • Excessive alcohol intake • Family history of osteoporosis • History of hormone treatment for prostate cancer or breast cancer • Low body weight • Too little calcium in the diet • Prolonged bed rest or immobility

• • • • •

Bone pain or tenderness Fractures with little or no trauma Loss of height (as much as six inches) over time Back or neck pain due to fractures of the spinal bones Stooped posture (“kyphosis”), also called a "dowager's hump"

Simple x-rays of bones poorly predict whether someone is likely to have osteoporosis, as they only demonstrate changes after the fact. A few tests can assess bone health, however. One is a densitometry or DEXA scan, which measures bone mineral density. Your doctor can use this test to predict your risk for bone fractures. In severe cases, a spine or hip x-ray may show fracture or collapse of the spinal bones. Who should have a DXA scan (also called bone density test)? According to Dr. Ritu Munjal, bone health specialist at Physicians’ Clinic of Iowa, the common scenarios for getting a DXA scan are: • When you go through menopause. This also includes menopause due to hysterectomy. • Height loss, two inches for women and three inches for men. • If you are taking high-risk medicines like steroids, anti-seizure medications or anticancer medications. • If you have had a low trauma or fragility fracture. This means that you have broken a bone by falling from a standing height. • If you have medical conditions like celiac disease, rheumatoid arthritis, SLE. • Strong family history of osteoporosis and/or hip fractures. How do you treat osteoporosis? The goals of treatment are to: • Diagnose the disease early and prevent the development of fullblown osteoporosis before it occurs • Control pain from the disease

Contrast of Healthy and Osteoporotic Bone

How do you know if you have osteoporosis? Early detection is important in diagnosing osteoporosis, as there are no symptoms during the early stages. Most often, a person will suffer a fracture before even knowing that they have osteoporosis. By this time, osteoporosis is already in its advanced stages and damage is severe. Symptoms occurring late in the disease include:

Healthy Bone

Osteoporotic Bone

feature story

(continued)

•S low down or stop bone loss • P revent bone fractures with medicines that strengthen bone • M inimize the risk of falls that might cause fractures This can happen through a combination of treatments: • M edication, which may either decrease the progressive loss of bone or in some cases cause new bone formation. Over the last 20 years, there has been a significant increase in the availability of medications for the treatment of osteoporosis and many options are available which your physician can tailor to your particular situation according to Dr. Brooks • R egular, low-impact exercise that does not present a risk of falling • A diet providing the proper amount of calcium, vitamin D and protein. Surgery cannot be used to treat osteoporosis, but there is a procedure called balloon kyphoplasty that can effectively treat small osteoporotic fractures in your spinal column. What is kyphoplasty? Balloon kyphoplasty is a minimally invasive procedure designed to improve pain from vertebral compression fractures (VCFs) by reducing and stabilizing the fractures. This procedure has been clinically shown to improve the collapse of the vertebral body fracture, relieve back pain, and improve quality of life. Unlike other treatments, balloon kyphoplasty can actually improve vertebral body height and correct what’s known as the “angular deformity” which causes the “humpback” appearance and also causes many people so much pain. Through a less than one cm incision, a physician guides a specialized balloon into the fractured vertebral body. The balloon is inflated, restoring a more normal shape to the vertebra. Then the balloon is deflated, removed, and the space filled with a special bone cement to stabilize the fracture. According to Dr. Kevin Eck, spinal surgeon at Physicians’ Clinic of Iowa, a specially trained physician can perform balloon kyphoplasty in a minimally invasive manner. It typically takes less than an hour and does not require postoperative rehabilitation. Patient satisfaction is high with significant immediate pain improvement in the majority of cases. The complication rate of kyphoplasty procedures is very low. A kyphoplasty procedure is a great option for pain management in patients with severe pain from acute or subacute compression fractures, but it does not treat the underlying disease, that being osteoporosis. In addition to the kyphoplasty procedure, counseling regarding the treatment of osteoporosis must be pursued.

Dr. Kevin Eck

Dr. Kevin Eck is a fellowship trained spinal surgeon and board certified orthopedic surgeon who has a broad scope of practice. In addition to kyphoplasty procedures, he also has expertise in surgical management of cervical and lumbar herniated discs,

Page 16 — Healthy Cells Magazine — Iowa City — June 2012

Actual x-ray of balloon kyphoplasty being performed. spinal stenosis (narrowing), spondylolisthesis (slippage of the spine), and pediatric and adult scoliosis (curvature of the spine). He performs cervical and lumbar discectomies, laminectomies for spinal decompression, and spinal fusions with instrumentation (rods and screws). Dr. Michael Brooks is a board certified rheumatologist and internist with 25 years of experience in treating osteoporosis as well as all forms of arthritis and connective tissue diseases. He is a certified clinical densitometrist with a special interest in the treatment and management of osteoporosis. Dr. Ritu Munjal is a board certified family practice physician at Physicians’ Clinic of Iowa specializing in osteoporosis and bone health. She is a certified clinical densitometrist with a special interest in the treatment and management of osteoporosis.

Physicians’ Clinic of Iowa (PCI) is a private multispecialty physician group with more than 75 health care providers serving Eastern Iowa. To learn more about osteoporosis prevention and balloon kyphoplasty, contact Physicians’ Clinic of Iowa at 319-398-1500 or visit www.pcofiowa.com.

call to action

One Community – Three Goals

Be Part of the Change Submitted by Juli Kennedy, United Way of Johnson County This space was generously donated by AMT of Iowa.

or too many people in Johnson County, the basic ingredients for a good quality of life are increasingly beyond their reach. Six percent of all families are living in poverty, and 40% of all households do not earn enough to support their basic living expenses. There are significant preparation gaps for child and youth to succeed in school and be ready for work and life. Health behaviors and limited access to health care continue to create risk for serious health conditions ranging from unhealthy relationships to diabetes, high blood pressure, heart disease and obesity. Over the past two years, United Way of Johnson County has led efforts to identify and assess the needs and assets in our community and create a shared vision to advance the common good. The 2020 Vision Goals for the Common Good Vision represents a shared commitment across sectors based on a simple – but well-researched – idea:

“ Individual lives are improved and Johnson County as a whole is strengthened when children succeed in school; when families can earn enough to meet their basic needs, to save and to build assets; and when people are healthy and engaged.”

The 2020 Vision Goals focus on the three building blocks we all need to realize our potential – education, income and health – and it sets measurable goals and community strategies to reach them, including: Education Improve success for children and youth by decreasing the preparation gaps by 1/3 for school, post-high school education and work, so more kids: • Are ready to learn when they enter kindergarten • Learn to read, so they can read to learn • Graduate from high school • Are prepared for college and job training…and then for work and life Income Increase by 20% households that are financially stable in Johnson County by: • Making sure basic needs are met • Reducing the gap between wages and the cost of living • Increasing the ability for individuals and families to obtain and maintain affordable housing • Increasing financial literacy, budgeting skills and money management • Increasing earning potential through income support and workforce skill training • Preventing elder abuse Health Increase by 1/3 the number of children and adults who are healthy and avoiding risk behavior by: • Improving access to health care services, including preventive, mental, dental, prescription and vision care

• Promoting healthy behaviors and relationships • Reducing substance abuse, domestic violence, child abuse and sexual assault • Making the healthiest choices be the easiest, most available and affordable choices • Increasing social connections and engagement through volunteer opportunities United Way’s LIVE UNITED movement is a call to action to unite our community to give, advocate, and volunteer to create measurable change that improves lives and strengthens our community. To learn more about how you can be part of the change that you’d like to see in our community, visit www.unitedwayjc.org or call 319-338-7823.

• Reconstructive Surgery • Implants • Diabetic Foot Care • Sports Medicine/Orthotics www.ProfessionalFootAnkle.com Dr. George Sehl

Two Locations: 805 S. Gilbert St., Iowa City Coral West Health Center 2769 Heartland Dr., Coralville

319.337.2021

Dr. Brad Bussewitz

Fellowship Trained Foot & Anke Surgeon

June 2012 — Iowa City — Healthy Cells Magazine — Page 17

foot care

Answers for Painful Toes Submitted by Dr. Bradly Bussewitz, Professional Foot and Ankle

ave you ever wondered why your toes have a painful red spot on the top, a painful tip of the toe, or a claw-like appearance? What you are witnessing is a hammertoe, or a curving of the toes. The deformity can be unsightly and it can be difficult to find shoes that can accommodate the toes. At times, the contracture can lead to ulceration at the toe knuckle or tip and this can develop an infection.

Page 18 — Healthy Cells Magazine — Iowa City — June 2012

The hammering can occur in the young and the old, the active and the sedentary. The deformity is typically progressive throughout life. The tendons of the foot in a normal toe are well balanced on the top and bottom. When the biomechanics of the lower limb allow the bottom tendons to gain advantage over the top tendons, an imbalance occurs. The imbalance leads to a contracture of the toe and a curved or bent toe results. Usually, early in the deformity progression the toe remains flexible and reducible. As time goes by, the flexible deformity progresses to a rigid contracture with bone and joint changes. The toe can begin to hurt as the tip of the toe is driven into the ground and the nail can become damaged. Irritation will develop across the top of the bent joint, and a red painful area may be seen as the toe rubs on the shoe. Also, the metatarsal (the long bone) may become painful at the ball of the foot. “The ball of the foot can become painful as the toe deformity progresses because of a retrograde force provided by the toe against the metatarsal bone,” Dr. Bussewitz adds. “The joint can become inflamed and a callous can form at the ball of the foot.” Trauma can also cause the toe to curl but the symptoms and treatment remain similar. The hammertoe can have various presentations. The flexibility/rigidity dictates the appropriate treatment. The conservative efforts take into consideration lifestyle demands, pain and patient goals. Often, shoe gear modifications, pads, and orthotics can reduce the pain and result in a desirable outcome. The conservative efforts don’t cure a hammertoe but may reduce or eliminate symptoms. This nonsurgical treatment is usually the first attempt at correction. For some, surgical correction is necessary. The goal with surgery is to address the deformity at various joints and tendons and allow the toe to sit flat, correcting deformity and pain. “Hammertoe surgery is one of the hot topics at every surgical meeting I attend,” says Dr. Bussewitz. “Many innovations have occurred recently.” New internal devices made of stainless steel and titanium have come into the market and can allow earlier return to activity after surgery. Surgery is performed as an outpatient. The appropriate bone, joints, and tendons are addressed intra-operatively. Sutures are placed and a sterile dressing is used. Pins are sometimes necessary to maintain correction for a short time after surgery. With the addition of some newer techniques and equipment, external pins are becoming less common. “When the deformity allows, I strive to use internal implants (see Figures 1 and 2) buried within the bone to avoid using pins after surgery, “ says Dr. Bussewitz. Weight bearing is allowed immediately after surgery and sutures are removed at two weeks postoperatively. The corrected toe/foot may have swelling for a few months but the pain and deformity are typically reduced soon after surgery. X-rays are necessary to assist with pro-

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Post-operative X-ray showing corrected 2nd toe with internal device cedure selection and monitor postoperative improvement. The surgery is well tolerated and can allow the patient to resume using their desired footwear and return to pre-hammertoe activities. The process of evaluating painful toes starts with an initial visit to determine which type of treatment is best. For more information on understanding foot and ankle pain and the various treatment options, visit www.ProfessionalFootAnkle.com or call 319-337-2021 for an appointment. Dr. Bussewitz is a Fellowship trained foot & ankle surgeon practicing in Iowa City and Coralville.

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June 2012 — Iowa City — Healthy Cells Magazine — Page 19

local farming

Women farmers share family recipes and what it’s like growing America’s food Kristin Reese

hen you try to picture what a farmer looks like, you probably don’t picture a woman. But women operate more than 30 percent of the more than three million farms in America— making them a large part of raising your food. Kristin Reese and Carrie Divine are two women whose farming roots run deep. Kristin grew up on a farm in the midwest and now has a farm of her own with her husband and kids. Carrie is an eighth-generation farmer. Kristin and Carrie say the hardest part of being a farmer is not the hard work, it’s that today’s farming is often misunderstood. Some consumers often think their food comes from large, impersonal corporations. The fact is: 98 percent of farms and ranches in the United States are family owned and operated. That’s why Kristin and Carrie joined CommonGround, a movement that fosters conversations among farm women and women in cities and suburbs around the country who want to know more about their food. Through local events and the website, www.FindOurCommonGround.com, women farmers share facts about today’s agriculture and dispel misconceptions about modern farming. “I can empathize with mothers who might be confused about making healthy food choices amid all of the information surrounding their

Carrie Divine

food,” said Carrie. In her role with CommonGround, she talks with people who may have never been on a farm about the truth of where their food comes from and how it is raised. “If most consumers had a better understanding of the people who grow their food and raise the animals and the practices used, they would feel more comfortable with their food choices,” Kristin says. Here, Carrie shares a family favorite for the grill — The Stenger Family Not-Secret Pork Mignon. She uses freshly ground pork and a tangy barbecue sauce for a fresh take on the basic burger. Kristin says that her American Lamb Arugula Salad with Blackberry Vinaigrette is simple, but has big flavor. “I enjoy making this because we raise blackberries, lamb and arugula, so all the ingredients are at my fingertips. If you don’t have that luxury, the ingredients are easy to find at the local grocery store.” To learn more about family farming, get food facts, find more recipes, or pose your own question to a farmer, visit www.FindOurCommonGround.com.

American Lamb Arugula Salad with Blackberry Vinaigrette By Kristin Reese Makes 4 servings 1 to 2 pounds sliced roasted lamb leg 2 bunches of arugula, washed and dried 10 ounces soft, mild goat cheese Blackberries 1/2 cup toasted pecans Salt and pepper to taste Blackberry Vinaigrette: 2 1/4 1/2 2

tablespoons Dijon mustard cup blackberry preserves cup olive oil tablespoons fresh herbs, such as basil and thyme Salt and pepper to taste

Preheat oven to 450°F. Page 20 — Healthy Cells Magazine — Iowa City — June 2012

Place lamb leg into a roasting pan and roast uncovered for 20 minutes, or until a crust forms that will seal in the juices. Lower heat to 300°F. Finish cooking (bone-in roast requires additional 20 minutes per pound; boneless roast requires additional 25 minutes per pound). Internal temperature should reach 130° to 135°F for a medium rare roast. Remove from oven and let rest for 20 minutes before carving. Carve against the grain about 1/2 inch thick per slice. Whisk all Blackberry Vinaigrette ingredients in a bowl. Arrange arugula in mounds on 4 plates with equal parts goat cheese in center of each mound. Arrange lamb slices around goat cheese and drizzle with vinaigrette. Garnish with blackberries and toasted pecans. Serve with crusty French bread and a crisp Sauvignon Blanc.

Stuffed Jalapeño Peppers By Linda Schwartz Makes 10 servings 33 1 1 1 1 1/8 1

large jalapeño peppers pound spicy sausage bunch green onions 8-ounce package cream cheese, softened tablespoon balsamic vinegar or Worcestershire sauce to 1/4 teaspoon garlic powder pound thin-sliced bacon

Prepare jalapeños by cutting off tops and removing seeds and membrane from insides using an apple corer. Be careful not to poke holes in sides of peppers. Drain on paper towels. (I recommend wearing gloves for this spicy project.) Brown the sausage in saucepan. Chop onions fine in a food processor. Add browned sausage and process until meat is finely chopped. Add cream cheese, balsamic vinegar and garlic powder. Process until combined. Stuff peppers with sausage mixture using a jerky shooter, pastry bag or small spoon. Cover top of pepper with one-half slice of bacon, using a toothpick to secure. Place in jalapeño pepper cooker or custard cups, making sure peppers remain upright. Bake in a 350°F oven for 1 to 1-1/2 hours. The longer they bake, the milder they are.

Stenger Family Not-Secret Pork Mignon By Carrie Divine Makes 8 servings 2 1/2 pounds lean ground pork (I usually ask the local grocery store meat department to double-grind a pork loin or trimmed Boston butt for me.) 1/4 teaspoon black pepper 1/8 teaspoon sugar 1/8 teaspoon cayenne pepper 2 teaspoons salt 8 bacon slices For sauce: 1 1 2 1 2 1/8

cup BBQ sauce (hickory smoke flavor) tablespoon lemon juice tablespoons brown sugar tablespoon steak sauce tablespoons Worcestershire sauce teaspoon season salt

Mix the spices with pork. Don’t think of doing this with a spoon — get your hands in there. Form into patties 1 inch thick. Wrap bacon slices around outside and secure with toothpicks. Place bacon-wrapped patties on grill over a slow fire. Begin basting immediately with sauce mixture. Turn patties over every 10 minutes and repeat basting. If sauce begins to brown too quickly, place patties on aluminum foil. Cook over slow fire 30 to 40 minutes until done.

Buying from local farms helps support area farmers, but most of the United States relies on food choices from around the country. In fact, only 20 percent of farmland is near large metropolitan areas. As the population grows and competes for land, energy and water, U.S. farmers are becoming more sustainable, more efficient and more productive all the time. June 2012 — Iowa City — Healthy Cells Magazine — Page 21

healthy habits

The Insomnia Wakeup Call Sleep Deprivation is a Serious Health Risk

t’s 3:30 a.m. and you’ve just rolled over in bed for what seems like the 500th time. As you watch the minutes on the clock tick by, all you can think about is how tired you are going to be tomorrow. While the cause of your insomnia may vary night to night, the outcome is still the same; you’re not asleep. You’re also not alone. The U.S. Centers for Disease Control and Prevention report that somewhere between 50 and 70 million adults in the United States have chronic sleep and wakefulness disorders. According to the National Institutes of Health, sleep disorders account for approximately $16 billion in annual health care costs, and Cornell University psychologist and sleep expert, James Maas, estimates that sleep deprivation and sleep disorders cost the American economy at least $150 billion a year. Sleep deprivation is not only costly, but dangerous too. After a review of national behavioral health data, the CDC found that one in Page 22 — Healthy Cells Magazine — Iowa City — June 2012

20 adults reported nodding off or falling asleep while driving at least once in 30 days. Short-term sleep loss can lead to slower reaction times, headaches, aches and pains, irritability, shorter attention span and hindered decision making. The health effects of chronic insomnia are more difficult to study, largely because individuals with insomnia are oftentimes simultaneously suffering from other health ailments, and it becomes difficult to determine the difference between a direct correlation and a mere statistical association. However, there is documented association between sleep deprivation and diabetes, weight gain, hypertension, and lower immunity. All of these maladies can lead to even greater health problems, including heart failure, stroke, kidney disease and death. Considering the risks of not sleeping, it is not surprising that so many people turn to pharmaceuticals for help. According to IMS

Health, Americans spent about $2 billion on prescription sleep drugs in 2010. In 2010 alone, 60 million prescriptions for sleep aids were written. Unfortunately, sleep aids carry their own medical risks. As is the case with many prescription drugs, there is a chance of increased tolerance and physical and psychological dependency. Many sleep aids on the market come with side effects that range from bizarre to dangerous. Sleep aids have been connected with various incidents of sleepwalking; everything from night eating to actually getting into vehicles and driving, while still asleep. Most recently, a study by researchers at Scripps Clinic Viterbi Family Sleep Centre in San Diego has linked hypnotic sleeping pills to a 4.6 percent greater risk of death and a 35 percent increased risk of cancer among regular pill users. So is there another answer to alleviating insomnia? Maurice Bard, founder and CEO of Mediflow Inc., a company that makes waterbase cervical pillows, is hopeful. “Before turning to prescriptions or other more drastic measures, you should examine some non-pharmaceutical remedies that could help your sleep problems. The answer to your insomnia may be simpler than you think.”

Consider the following sleep tips: Think of a relaxing place Go on a virtual trip in your mind by picturing a place from childhood. Trace the roads and paths of this region until you arrive at a certain place. Usually, you’ll be sleeping before you arrive at your destination.

Consider avoiding daytime naps, as they may alter your body’s natural sleep cycle. Abstaining from naps helps to keep the body on schedule. “There is no single answer to insomnia,” Bard says. “But at Mediflow, we understand the importance of a good night’s sleep. We firmly believe that combining the right products with a healthy lifestyle can help individuals create an overall sleep strategy that should help lessen sleep woes.” For more information, please visit www.aracontent.com

Expose yourself to bright lights when you wake up Exposure to bright light early in the morning, typically for 30 to 40 minutes, has been shown to promote healthy habits and a good night’s sleep. Change your pillow The ideal pillow is one that helps you maintain natural alignment between your neck, head and spine as you shift positions during the night. Because people tend to change sleeping positions at multiple times during the night, finding the right pillow is not always easy. A waterbase pillow is a good solution, because the water gently disperses and fills the region between your shoulder and jaw, to maintain proper cervical support - no matter what position you sleep in. Establish a routine By keeping a regular bedtime, your body becomes trained to ritually wind down and speed up, thus bringing on sleep more consistently.

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women’s health

Stay Healthy For You and Your Baby!

f you know you are pregnant, or think you might be, call your doctor as soon as possible and set up a visit. You will need to visit your doctor many times during your pregnancy. Follow your doctor’s schedule for visits and don’t miss them! You will notice your body is changing in many ways. These changes may be strange at first, but they are all normal. Try to stay as healthy as you can — for you and your new baby!

Steps you can take:

•S top smoking, drinking alcohol, and doing drugs. These can cause long-term damage to your baby. Ask your doctor for help. • Eat healthy foods. This includes lots of fruits, vegetables, whole grains, and calcium-rich foods. You need 1000 milligrams (mg) of calcium per day. (If you are a teen, you need at least 1300 mg of Page 24 — Healthy Cells Magazine — Iowa City — June 2012

calcium each day.) Avoid eating a lot of fatty foods such as butter and fatty meats. Choose foods lower in fat, like chicken and turkey (without the skin) and fish. Check with your doctor to find out how much weight gain during pregnancy is healthy for you. • Don’t eat uncooked or undercooked meats or fish. Do not eat any shark, swordfish, king mackerel, and tilefish (also called golden or white snapper) because these fish have high levels of mercury. Do not eat more than 6 ounces of “white” or “albacore” tuna or tuna steak each week. • Limit caffeine from coffee, tea, sodas, medicines, and chocolate. • Drink water. Water helps prevent constipation, hemorrhoids, excessive swelling, and urinary tract or bladder infections. Aim for eight cups of fluids each day. If you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or slightly yellow urine a day, your fluid intake is probably good.

•T ake at least 400 micrograms of folic acid daily. This will help prevent certain types of birth defects. Your doctor may prescribe a daily vitamin that has it, or you can buy folic acid pills. Eat foods high in folic acid like orange juice, leafy green vegetables, beans, peanuts, peas, and whole-grain products. • Tell your doctor about all of the medicines you take. This includes prescriptions, over-the-counter medicines you buy without prescriptions, and herbals. Ask if they are safe to take while you are pregnant. Most of the time, the medicine a pregnant woman is taking does not affect her baby. But sometimes it can, causing damage or birth defects. Talk with your doctor about which drugs and supplements are safe. • Stay active. Being physically active during pregnancy helps you in many ways. It prevents a lot of extra weight gain. It helps you have good posture, which will help you feel better later in your pregnancy. It can help you sleep better and have a shorter, easier labor. If you were physically active before getting pregnant, you can keep doing mild-to-moderate activity, like low-impact aerobic dance, swimming, or walking. If you were not physically active before getting pregnant, you still can become active, but start slowly. Try walking at first, then build up to more. Mild stretching, easy yoga poses, and weight training on exercise machines is okay. Talk to your doctor about which activities are good for you. • Take care of your teeth and gums. If you are pregnant and have not had regular checkups, have a complete oral exam early in your pregnancy. Because you are pregnant, you might not receive routine x-rays. But if you must have x-rays for a dental problem needing treatment, the health risk to your unborn baby is small.

Pregnant women may have changes in taste and develop red, swollen gums that bleed easily. This condition is called pregnancy gingivitis. It can be caused by both poor oral hygiene and higher hormone levels during pregnancy. So remember to brush and floss regularly! • Avoid toxic chemicals. These include paint, paint thinners, cleaning products, and those used to kill bugs or that contain lead or mercury. Read the product label to see if it has a pregnancy warning. • Avoid hot tubs, saunas, and unnecessary x-rays. Be sure to tell your doctor that you are pregnant if you need an x-ray. The doctor or nurse will recommend whether the x-ray is necessary. • Avoid changing cat litter. It can carry and cause an infection that can cause birth defects. Wear gloves when gardening in areas cats may visit. • Clean, handle, cook, and chill food properly to prevent foodborne illness. • Get enough sleep. Try to get 7 to 9 hours of sleep every night. • Control the stress in your life. Don’t be afraid to say no to requests for your time and energy. • Buckle up. Wearing a seat belt during car and air travel is safe while pregnant. The lap strap should go under your belly and across your hips. The shoulder strap should go between your breasts and to the side of your belly. Make sure it fits snugly. • Learn all you can. Read books, watch videos, go to a child- birth class, and talk with other moms. For more information about pregnancy or women’s health, please visit www.womenshealth.gov.

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