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Promoting Healthier Living in Your Community • Physical • Emotional • Nutritional
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An Umbrella of Services to Help You Weather Life’s Storms page 14
Festival of Trees page 5 Feeling Out of Joint page 10 Living With an Attitude of Gratitude page 24
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HealthyCells November 2011
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You may not understand everything kids say. But that’s ok. You don’t have to be perfect to be a perfect parent. Because kids in foster care don’t need perfection. They need you. AdoptUsKids.org
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When illness or injury affects a person’s ability to function independently, difficult choices must be made. For those who wish to remain in the comfort of their home, ADVANCED HEALTHCARE SERVICES, LLC can provide the necessary services and support in your home. Advanced Healthcare Services, LLC serves Central Illinois which includes 13 counties. • MEDICARE Certified • Illinois Department of Public Health Licensed
Services • Visiting Nurse, RN, Registered Nurse, LPN, Licensed Practical Nurse • Certified wound-ostomy nurse • Physical Therapy • Occupational Therapy • Speech Therapy • Home Health Aide • Medical Licensed Social Worker • Medical Equipment • Podiatry
Payment Options • Medicare • Private Insurance • Workman’s Comp • Medicaid Care will begin within 48 hours after a physician order is received. Our staff is available to answers questions 24 hours a day. Contact Shannon Lionberger at 217-726-6956 with any questions you may have.
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3900 Pintail Drive, Suite A, Springfield, IL, 62711 Phone: 217-726-6956 or Fax: 217-726-7082 advancedhealthcareservices.org November 2011 — Springfield / Decatur — Healthy Cells Magazine — Page 3
N O VEMBER
Volume 2, Issue 11
5
In The Community: Festival of Trees
6
Emotional: “I’m Fine… And Other Lies”
8
Nutritional: Mix It Up with Jenny
10
Physical: Feeling Out of Joint
12
Balloon Sinuplasty: New Treatment for Chronic Sinus Infection
13
Safety: Fire Safety Checklist for Older Adults
17
Healthy Aging: The Skin Your In
18
Hormone Balance: Testosterone
This Month’s Cover Story:
Psychology Specialists An Umbrella of Services to Help You Weather Life’s Storms pg. 14
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
Health Awareness: Chronic Kidney Disease
AD H Agin D Alz g h Ang eime r's e Anx r Aut iety Bip ism o Bull lar D Chr ying isorde r Dea onic P Dep th & D ain r Eat essio ying ing n Em o Dis Illn tiona order e Lea ss & D l Healt s Par rning iseas h e e n Rela ting Disab ilitie Sch tions s Str ool Is hips sue ess Tra s u Wo ma rkp lac e Is sue s
20
2011
21
Prevention: Tips for Reducing Low Back Pain
22
Future Planning: Long-Term Care
24
Joyful Living: Living with an Attitude of Gratitude
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
in the community Memorial Hosts Perennial Family Favorite
Festival of Trees
S
ince 1989, Memorial Medical Center Foundation has annually hosted central Illinois’ biggest family-friendly holiday event – Memorial’s Festival of Trees. This year’s theme is “Visions of Sugarplums.” The Festival offers visual delights and holiday activities for the entire family for nine days running November 19-27, 2011 in the Orr Building at the State Fairgrounds. According to Amanda Johnson, Event Manager, “Memorial’s Festival of Trees began more than 20 years ago as an event to benefit the healthcare services offered by Memorial Medical Center. Since then, the Festival has raised nearly $3 million dollars for healthcare and has become the single largest family-oriented holiday tradition in central Illinois.” With annual attendance of approximately 30,000, the Festival is enjoyed by many throughout the community. Because the Festival is open every day during the week surrounding Thanksgiving, many local families have incorporated a tradition of bringing out-of-town guests to the Festival. According to Johnson, “We’ve made it a point to be open on Thanksgiving Day. This year, our hours on Thanksgiving are from 4 pm to 8 pm, and we expect a lot of visitors who come out to walk off their Thanksgiving Day feasts and enjoy the sparkling holiday display we’ll have ready for them.” This year’s trees, wreaths, swags and centerpieces will feature decorations ranging from delicate to whimsical and fanciful. A new area, “Sensational Stockings” will feature holiday stockings designed and decorated by area celebrities. Other highlights will include instrumental and vocal performances by groups as diverse as bagpipers and award-winning student choirs. Little ones will be able to visit with Santa and make holiday crafts in the Little Elves Workshop. Gingerbread cookies will again be available, as will tasty temptations from the Holiday Kitchen. Of course, no visit to the Festival is complete without a visit to the Holiday Market for unique gifts and indulgences. On Senior Day, which will be Tuesday, November 22, seniors aged 65 and older enjoy reduced admission prices, and the Entertainment Stage will offer special musical performances. On Family Day, which will be on Friday, November 25, special activities are planned that the whole family can enjoy. “Breakfast with Santa” is a new feature this year, and is offered on a reservationsrequired basis. Little ones will be able to ride the Candy Cane Express train, make a craft, eat breakfast, and whisper their lists to Santa. Admission is $5.00 for adults and $2.00 for children ages 3-12. Children 2 and under are free. Seniors age 65 and over will receive a reduced admission price of $3.00 on Senior Day, Tuesday, November 22 only. The west entrance of the Orr Building is handicapped-accessible, and wheelchairs are available at both east and west entrances. For hours of operation, view the Festival of Trees calendar on the Memorial Medical Center Foundation’s website at MemorialsFestivalofTrees.com. The event is organized by the Memorial Medical Center Foundation, with proceeds supporting Memorial Medical Center’s healthcare programs. For more information, email foundation@mhsil.com or call the Festival of Trees office at (217) 788-4301.
You need a tangible plan for today and tomorrow No matter where you’re starting from, we will provide a tangible plan to help you protect what you have today and plan for the future. Listen to Cool 101.9 and compete for the “Giving Hearts” award! We’re working with the Central Illinois Community Blood Center to track the businesses whose employees give the most blood throughout the month. Help make YOUR business a winner!
Julie Hale Miller Tom Hale Chatham
217-483-4355
0611-561HO
November 2011 — Springfield / Decatur — Healthy Cells Magazine — Page 5
emotional
“I’m Fine... And Other Lies” Healthy Cells magazine is pleased to present another 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.
A
common thread running through the previous articles we have written is the misinformation we were all subjected to about processing the normal emotions caused by loss. We do not want to create any new loss issues by blaming our parents in particular or society in general for having passed on ineffective ideas, skills, and tools for dealing with loss. All we want to do is help establish that what we have been using to process our sad, painful or negative feelings hasn’t worked, and that we need to acquire more effective tools for dealing with loss events. Much of the incorrect information we learned and practiced may have convinced us not to show our REAL feelings at any cost. We were taught to bury any feelings that dealt with sadness. We were taught: “Laugh and the whole world laughs with you, cry and you cry alone.” This and hundreds of other cliches about dealing with sad feelings taught us to lie about how we felt. And even the lying was protected under other misinformation like: “don’t burden others with your feelings.” When we make public appearances we often ask a large audience this question: “Do you like being lied to?” Of course no one says yes. Our next question is: “How many of you have ever said I’M FINE when you were feeling terrible?” Every single hand in the audience goes up. Conclusion: Nobody likes being lied to...and everybody lies about their feelings. If this were a physical illness it would be an epiPage 6 — Healthy Cells Magazine — Springfield / Decatur — November 2011
“Unresolved losses are cumulative in as much as time does not heal the pain caused by loss, neither does lying about our feelings.” demic and the Center for Disease Control would be granted billions of dollars to find a cure. Every time we lie to others we lie to ourselves. Our subconscious mind hears the lie and continues to bury the feelings generated by the initial event. Unresolved losses are cumulative, and cumulatively negative. In as much as time does not heal the pain caused by loss, neither does lying about our feelings. It would be impossible to cure such a massive problem in a single column, but let’s try for a little bit of recovery. Allow yourself to believe that the subconscious will take actions based on conscious com-
mands. When we lied and said we were fine we told it that there was no problem so it need not search out a solution. The net effect is to allow the cause of the problem to go unattended and re-bury itself. The next time it attacks we may not be able to recognize the cause or source of the attack. A major key to recovery is to process every feeling in the moment you have it. It does not require any special skills to tell the truth about what you are feeling. For example: How are you? — I’m having a tough day, thanks for asking. Notice that the answer is truthful but does not invite any help or advice. It also has the capacity of serving notice that you are not on your game and the other party can respond accordingly. When you say “I’m fine,” but you’re not, you have sent a very confusing message. QUESTION: Sometimes I tell people “I’m fine” and they don’t believe me, why not? ANSWER: Approximately 20% of your ability to communicate is verbal, leaving about 80% as non-verbal. Non-verbal communication includes tone of voice as well as facial and body signals. When our verbal and non-verbal signals do not match, most people will respond to the non-verbal. So when you lie, most people can SEE it. Next month: “Exploring The ‘F’ Words” — #1 — Forgiveness 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.grief-recovery.com.
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November 2011 — Springfield / Decatur — Healthy Cells Magazine — Page 7
nutritional
Mix It Up with Jenny I
t’s true – the kitchen is the heart of the home. Ever notice how people always gather there? Whether baking treats, making dinner or spending time with family and friends, the kitchen is my favorite place to be. Since my day job is Consumer Test Kitchen Project Manager for the Nestlé Test Kitchens, you can bet I love to stir things up. This column lets me pass along to you some of my best recipes, tips and baking secrets.
Picture-Perfect Pumpkin Pies Thanksgiving is just not complete without a pumpkin pie—it’s the most treasured tradition on my holiday table. Amidst the flurry of activity on Thanksgiving morning, I’m glad that my pumpkin pies are makeahead easy, desserts just waiting to delight us. It’s hard to top the traditional Libby’s Famous Pumpkin Pie recipe, which has been on the label
since 1950. This pumpkin custard has the perfect creamy taste created by the blend of pumpkin and evaporated milk and allows the time-honored spice blend to come through. For a cool twist on tradition, Easy Pumpkin Cream Pie is an easy, luscious pie with the flavors of the season in a cool, creamy dessert. Make your holiday table its festive best with my top pie tips: • Plan to make your crust ahead of time. Before rolling out, wrap in plastic and refrigerate for several hours or overnight. Remove dough from your refrigerator when you start to make pie filling. • P ractice “mise en place”—measure everything for your pies and have them at hand before starting to bake.
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Page 8 — Healthy Cells Magazine — Springfield / Decatur — November 2011
• I f you’re a seasoned pie baker, start a sweet tradition by baking pumpkin pies with younger family members. They’ll treasure your baking tips and ensure the family’s pie heritage. • P ies generally serve 8. But do as I do—make and serve more than one kind of pie—and you’ll find everyone wants a sliver of each! So you can “stretch” a pie further that way. • R emember that “pie tomorrow”—leftover—is always welcome!
Libby’s Famous Pumpkin Pie
Novice pie baker? Learn to make a crust like a pro and turn out a pie to be proud of at www.VeryBestBaking.com. Jenny Harper is Consumer Test Kitchen Project Manager for the Nestlé Test Kitchens and VeryBestBaking.com.
Easy Pumpkin Cream Pie
Makes 8 servings
Makes 8 servings 1 9-inch (6 ounces) prepared graham cracker crust 1 can (15 ounces) Libby’s 100% Pure Pumpkin Pie 1 package (5.1 ounces) vanilla instant pudding and pie filling mix 1 cup Nestlé Carnation Evaporated Milk 1 teaspoon pumpkin pie spice 2 cups (about 6 ounces) frozen whipped topping, thawed, divided 1 cup fresh raspberries (optional) COMBINE pumpkin, pudding mix, evaporated milk and pumpkin pie spice in large mixer bowl; beat for 1 minute or until blended. Fold in 1 1/2 cups whipped topping. Spoon into crust. Freeze for at least 4 hours or until firm. Let stand in refrigerator for 1 hour before serving. Garnish with remaining whipped topping and raspberries, if desired. Serve immediately. Nutrition Facts per Serving: 280 calories; 100 calorie from fat; 11g total fat;6g saturated fat; 10mg cholesterol; 380mg sodium; 42g carbohydrate; 2g fiber, 30g sugars; 4g protein; 130% DV vitamin A; 10% calcium; 6% DV iron Photos courtesy of Nestlé
3/4 cup granulated sugar 1 teaspoon ground cinnamon 1/2 teaspoon salt 1/2 teaspoon ground ginger 1/4 teaspoon ground cloves 2 large eggs 1 can (15 ounces) Libby’s 100% Pure Pumpkin 1 can (12 fluid ounces) Nestlé Carnation Evaporated Milk 1 unbaked 9-inch (4-cup volume) deep-dish pie shell Whipped cream (optional) MIX sugar, cinnamon, salt, ginger and cloves in small bowl. Beat eggs in large bowl. Stir in pumpkin and sugarspice mixture. Gradually stir in evaporated milk. POUR into pie shell. BAKE in preheated 425° F oven for 15 minutes. Reduce temperature to 350° F; bake for 40 to 50 minutes or until knife inserted near center comes out clean. Cool on wire rack for 2 hours. Serve immediately or refrigerate. Top with whipped cream before serving. TIP: 1 3/4 teaspoons pumpkin spice may be substituted for the cinnamon, ginger and cloves; however, the taste will be slightly different. Do not freeze, as this will cause the crust to separate from the filling. Nutrition Facts per Serving: 280 calories; 100 calories from fat; 11g total fat;5g saturated fat; 70mg cholesterol; 350mg sodium; 40g carbohydrate, 2g fiber; 25g sugars; 6g protein; 130% DV vitamin A; 0% DV vitamin C; 15% DV calcium; 4% DV iron
November 2011 — Springfield / Decatur — Healthy Cells Magazine — Page 9
physical
Feeling Out of Joint The Aches of Arthritis M
any people start to feel pain and stiffness in their joints as they get older, often when they’re 45 to 50. It’s called arthritis, and it’s one of the most common diseases nationwide. You may think it’s a disease of old age, but arthritis can affect young adults and even children. In recent years, scientists have made rapid progress in understanding the many causes of arthritis. They’ve also made significant strides in developing effective new treatments for many forms of the disease. What exactly is arthritis? “Arthr” means joint, and “itis” means inflammation—heat, swelling and redness. But the inflammation of arthritis isn’t always something you can see. “Some types of arthritis are very inflammatory and others aren’t as much. But they all involve an element of inflammation,” explains Dr. Joanne M. Jordan of the University of North Carolina at Chapel Hill. Arthritis comes in many forms. In fact, there are more than 100 types, each with its own symptoms and treatments. The most common form of arthritis is osteoarthritis. “Osteoarthritis is a wear or tear disease that breaks down different parts of the joint,” says Dr. David Felson of Boston University. It most often affects the fingers, knees and hips. Osteoarthritis can follow injury to a joint. For example, years after a soccer injury to a knee, you might get osteoarthritis in the knee. Once you’ve had a severe joint injury, it’s important to be careful about what kind of activities you do. “You should be active because, ironically, being active can help prevent disease,” Felson says. “But try not to be active in ways that can make your joint vulnerable to injury again.” For the most part, researchers don’t know a lot about how and why osteoarthritis occurs. Women tend to get it more often than men. You tend to get it as you get older. “Many factors that affect osteoarthritis are things you can’t control, like how old you are and what gender you are,” Felson says. But some risk factors are under your control, including your weight. “Even moderately overweight people have an increase in knee osteoarthritis,” says Felson. Many treatments are available for osteoarthritis. Talk to your doctor about exercises that can help and activities you should avoid. Several pain and anti-inflammatory medicines are available by prescription or over the counter.
Page 10 — Healthy Cells Magazine — Springfield / Decatur — November 2011
Perhaps the most promising treatments for osteoarthritis right now, Felson says, involve ways to block pain. Researchers are working on other approaches as well, including exercise routines and devices that alter the alignment of your joints. For severe cases of osteoarthritis, scientists have developed improved surgeries to replace knees and hips. Another common type of arthritis is gout. Gout usually affects the big toe, but many other joints may be involved. It’s caused by needle-like crystals that build up in the joints. People with gout might try to avoid certain foods—including liver, beef, anchovies and meat gravy—because they can bring on a gout attack in some people. These foods are rich in molecules called purines, which break down in your body and can ultimately contribute to crystal formation. Drinking alcohol, being overweight and taking certain medications may make gout worse. In older people, some blood pressure medicines can also increase the chance of a gout attack. Your doctor might do blood tests and X-rays to find out if you have gout. If you are diagnosed with gout, it can be treated several different ways, often in combination. A very different type of arthritis is called rheumatoid arthritis. In contrast to osteoarthritis and gout, which affect particular joints, rheumatoid arthritis can affect your whole body. It arises when your immune system mistakenly attacks your own joints. That can bring pain, swelling, stiffness and loss of function in joints and bones— most often in the hands and feet. Rheumatoid arthritis may also affect your internal organs and systems. You might feel sick or tired or have a fever. Laboratory tests for certain immune system activity can confirm whether you have rheumatoid arthritis. The good news is that now there are medications not only to control pain and inflammation, but to actually slow or stop damage to your joints. “A lot of new treatments that have come out in the past 10 to 15 years have revolutionized the treatment of rheumatoid arthritis,” Jordan says. The newest rheumatoid arthritis medications interfere with the immune system’s activity. By interrupting the events that lead to inflammation, these medications help block inflammation and prevent structural damage to the joints. “If you’re concerned you have rheumatoid arthritis, it’s important to see a doctor fairly soon,” Felson advises. “Your joints can be damaged by the process of arthritis, and that damage cannot be reversed, so it’s important to get treatment as early as possible.” Researchers continue to explore what causes arthritis. A better understanding of the factors involved might lead to new treatment approaches. Genes play a significant role in many types of arthritis. For example, scientists have linked certain immune system genes with a tendency to develop rheumatoid arthritis. Genes involved in how uric acid is processed have been tied to gout. For osteoarthritis, Jordan estimates that up to 30% to 60% of your risk may lie in the genes you inherited from your parents. “The tricky part, though, is that it’s not a single gene,” Jordan explains. “It’s a lot of different genes that interact with each other and with the environment to cause the disease.” Researchers are also looking at other risk factors, such as jobrelated exposures and heavy metals, such as lead, in the environment. They’ve been developing better ways of looking inside joints as well. If you feel pain and stiffness in your joints, don’t hesitate to bring it up with your doctor. If you wait too long, your joints can become damaged beyond repair. Find out what’s causing your problems now and learn about your options. November 2011 — Springfield / Decatur — Healthy Cells Magazine — Page 11
balloon sinuplasty
New Treatment for Chronic Sinus Infection By Steve Wilson, Communication Director, Proctor Hospital, Peoria, IL
S
inusitis is one of the most common chronic health problems in the U.S., afflicting 37 million Americans each year. Patients suffer headaches, congestion, fatigue and other symptoms. This condition significantly impacts an individual’s physical, functional, and emotional quality of life. Historically, sinusitis patients were limited to two treatment options: medical therapy such as antibiotics and topical nasal steroids, or conventional sinus surgery such as Functional Endoscopic Sinus Surgery (FESS). Medical therapy can help alleviate symptoms in as many as 80% of patients but is inadequate for the rest. For them, sinus surgery is often the best option. However, FESS is a conventional surgery that requires bone and tissue removal in order to open up blocked sinus passageways. In lieu of a desired treatment, approximately 900,000 patients each year elect to live with painful sinus conditions. However, a clinically proven, minimally invasive technology for treating chronic sinus inflammation is available. Balloon Sinuplasty uses a small catheter and balloon to quickly open and expand blocked sinuses. This new tool for accessing, cleansing, and enlarging the natural drainage pathways of the paranasal sinuses is a quantum leap forward in the treatment of recurrent and chronic sinusitis. The minimally invasive nature of balloon sinuplasty technology results in significantly less discomfort and risk for the patient and is leading to a paradigm shift within our specialty in the surgical treatment of paranasal disease. Chronic sinusitis is an inflammation of the sinus lining lasting three months or more, and is one of the most commonly diagnosed chronic illnesses. It is most commonly caused by bacterial, viral, and/or microbial infections. Structural issues such as blockage of the sinus opening can also lead to chronic sinusitis. If the opening is closed, normal mucus drainage may not occur. This condition may lead to infection and inflammation of the sinuses. Common signs and symptoms: • Facial pain, pressure, congestion or fullness • Difficulty breathing through the nose • Discharge of yellow or green mucus from the nose • Teeth pain • Loss of the sense of smell or taste • Headache • Fatigue • Sore throat • Bad breath Page 12 — Healthy Cells Magazine — Springfield / Decatur — November 2011
Sinuses are air-filled pockets that surround the nose. Each sinus has an opening through which mucus drains. Chronic sinusitis sufferers do not experience the normal drainage which keeps the sinus healthy. There is an alternative treatment in endoscopic sinus surgery with Balloon Sinuplasty technology. A small, flexible balloon catheter is placed through a nostril into the blocked sinus passageway. The balloon is then inflated to gently restructure and open the sinus passageway, restoring normal sinus drainage and function. That means faster recovery times and less post-procedure discomfort. The international, multi-center study, CLEAR, published in the prestigious journal, Otolaryngology-Head and Neck Surgery, confirmed at all time points – 24-week, one-year and two-years - earlier clinical validation that the Balloon Sinuplasty instruments are safe and effective for opening blocked sinuses. The CLEAR study reported: • 91.6% functional patency rate at one-year; 70 patients (217 sinuses) • No serious adverse events at two-years; 65 patients (195 sinuses) • Symptom improvement for 85% of patients across the two-year postsurgery period Sinusitis patients who are considering their options can learn more about the Balloon Sinuplasty technology by visiting www.balloonsinuplasty.com and speaking with their family physician.
safety
Fire Safety Checklist for Older Adults O
lder people are at special risk for death and injury from fires. To protect yourself and those you care about, follow these seven tips: • Install and Maintain Smoke Alarms. • Install working smoke alarms on every level of your home, especially inside and outside of sleeping areas. Test and dust each alarm monthly, change the batteries at least once a year, and replace the entire smoke alarm unit every 8-10 years. Interconnected smoke alarms are best because if one sounds, they all sound. • Get smoke alarms that can sound fast. Ionization and photoelectric smoke alarms detect distinctly different, yet potentially fatal, fires. Because no one can predict what type of fire might start in a home, the U.S. Fire Administration (USFA) recommends that every residence and place where people sleep be equipped with both ionization and photoelectric smoke alarms or dual sensor smoke alarms (which contain both ionization and photoelectric smoke sensors). Use Smoking Materials Safely. Never smoke in bed, while drowsy, or while under the influence of medication or alcohol. Use large, deep ashtrays for smoking debris, and let the contents cool before you dispose of them. Never smoke while using oxygen or anywhere near a medical oxygen source, even if it is turned off. Pay Attention toYour Cooking. Keep pot handles turned inward, and keep cooking surfaces and surrounding areas free from clutter and grease build-up. Use pot holders and oven mitts. Never lean over a hot burner and avoid wearing loose clothing with flowing sleeves while cooking. Never leave food that is cooking on the stove unattended. Heat Your Home Safely. Have a professional service all heating equipment annually. Keep combustibles and anything that can burn or melt away from all heaters, furnaces, fireplaces, and water heaters. Never use a range or oven to heat your home.
Practice Electrical Safety. Have a professional electrician inspect your home’s electrical wiring system at least every 10 years, and make recommended repairs. Never overload the electrical system. Plug each appliance directly into its own outlet and avoid using extension cords. Have an electrician install ground fault circuit interrupters (GFCIs) in rooms where water may be present. Install and maintain electrical appliances according to the manufacturers’ instructions. Keep Matches and Lighters Away from Children. Store matches and lighters in a locked drawer or a high cabinet away from the reach of grandchildren or other youngsters. Make sure lighters are child-resistant. Know What to Do in Case of Fire. Practice two ways out of every room in your home. Get out as soon as you discover a fire; do not try to fight the fire. Once out of the house, stay out; do not attempt to enter a burning home to gather possessions left behind. Immediately dial 9-1-1 or your local emergency number for help, preferably from a neighbor’s phone. For more information about seniors and fire safety, visit U.S. Fire Administration, DHS Prevent Fire. Save Lives. Campaign at www.usfa.fema.gov. November 2011 — Springfield / Decatur — Healthy Cells Magazine — Page 13
feature story
Psychology Specialists: An Umbrella of Services to Help You Weather Life’s Storms By Becky Wiese
U
mbrella. In concrete terms, it’s a simple device that provides protection from a variety of elements. Webster’s more abstract definition simply states that an umbrella is something that covers a broad range of issues. Thus, the word “umbrella” explains perfectly what Psychology Specialists offers to the people who seek their help. At this time, more than 30 providers throughout several Central Illinois cities work with patients in all stages of life, from young children to elderly persons in skilled nursing facilities. Psychology Specialists opened their Decatur office in 2008. The practice offers a myriad of health psychology therapies, and the providers are highly trained professionals who are assigned to cases based on Dr. Lee Hall specializes in neuropsychological evaluations of adults and seniors. their treatment specialties. Thought is put into every case assignment so that each patient’s concerns receive the most effective sleep habits, exercise, etc.), a new patient at Psychology Specialists treatment. would receive an individualized treatment plan. In addition, the licensed psychologists, clinical professional coun Psychology Specialists offers a broad range of treatment options selors, clinical social workers, and other professional staff collaborate within their umbrella of services. These options help patients weather as needed with physicians, specialists, judges, lawyers, teachers, parthe storms in their lives, as well as teach them how to handle future ents, and children in order to help patients make good choices for issues they may face. themselves and for those around them. Over the past several years, Psychology Specialists has expanded The Psychology Specialists professionals and staff recognize the its services into the Decatur area by adding Dr. Karen Lee, a licensed integration and interconnectedness of how the physical, mental, and clinical psychologist with a specialty in neuropsychology; Dr. Lee Hall, a emotional elements work together to affect the entire person. Simply licensed clinical psychologist who also specializes in neuropsychology put, the person can’t get better if the root problem and this interconand neuropsychological assessment; and Ann Crumpler, a licensed nectedness are not addressed. At times, the issues that affect one clinical social worker. person will have a peripheral effect on those who live, work, or interact with the individual, so others may need support as well. Children and Family Wellness Institute and Neuropsychological That’s exactly what the providers and staff at Psychology SpecialTesting ists offer. Dr. Karen Lee is the pediatric neuropsychology specialist for the After a complete assessment, which may include a psychological Child and Family Wellness Institute (CFWI), a specialized service under evaluation, testing, medical information, and lifestyle facts (nutrition, the Psychology Specialists umbrella. The CFWI provides testing and Page 14 — Healthy Cells Magazine — Springfield / Decatur — November 2011
Another feature that sets the Child and Family Wellness Institute apart is the comprehensive design that allows for communication and integration among different service providers. Children may have several mental and physical health providers throughout the community who are involved with their psychological well-being. Communication between providers and the family is crucial. Treatment is far more effective when complete and accurate information is available to all parties. Dr. Lee coordinates her findings with other professionals to allow a seamless level of service, allowing patient’s needs to be met effectively and efficiently. Services for Adults and Seniors Dr. Lee Hall provides psychotherapy evaluations and neuropsychological assessment, treatment, and services for issues such as anxiety, depression, post traumatic stress syndrome, and a variety of other
Many of Ann Crumpler’s therapy sessions focus on improving patients’ relationships. treatment for a variety of issues specific to families and children. Dr. Lee states, “At the Decatur Child and Family Wellness Institute, we can perform comprehensive neuropsychological evaluations to obtain diagnostic information that will help us in finding solutions to ongoing, hard to treat childhood problems, whether they are emotionally or medically based issues.” Solutions are then integrated in order to develop behavioral, supportive, and successful treatments and outcomes with other therapists who can work with the child and family. The Child and Family Wellness Institute is uniquely equipped to serve the central Illinois community due to its comprehensive, three-part design. The diagnostic branch provides evaluations for issues such as ADHD, learning disorders, autism, seizures, head injuries, as well as depression, anxiety, and adjustment problems. Since behavior affects and is affected by various factors in a child’s life, family and/or school-related issues are also considered as part of the evaluation. The second branch involves comprehensive and individually tailored therapies or treatments to address the issues in question and to work toward improving the situation not only for the child, but for those at home, in school, and in other social situations that influence and are influenced by the child’s behavior. Treatment might involve traditional therapy methods, such as identifying and changing dysfunctional thinking, behaviors, and/or emotional responses, or non-traditional strategies, such as cognitive skills training for Dr. Darren Love is a new provider, specializing in pain management. children with ADHD. The staff is committed to using strategies and methods that increase the likelihood of success for mental health problems that adults may face. Stress can be comeach child and family; therefore a combination of treatment options may pounded by a difficult economy, job pressure, marriage and family isbe used as appropriate to improve the health and well-being of the child, sues, and general anxiousness. Dr. Hall is treating a growing population their family, and those they love. of returning veterans who may suffer from post traumatic stress issues The third branch of CFWI focuses on promoting healthy behaviors as well as have difficulty in adjusting to civilian life. “They’ve gone from and wellness. Within this branch, classes, presentations, and/or supconstantly being in hyper-alert mode in which sudden movements or port groups that cover topics designed to improve the quality of life for loud sounds cause them to react as if their life depends on making sure children, their families, and the community at large will be offered. The they are not being attacked to trying to deal with everyday noises and wellness branch seeks to bring the positive aspects of psychology into surroundings.” focus and thereby helping to reduce the stigma often associated with seeking treatment for psychological health. November 2011 — Springfield / Decatur — Healthy Cells Magazine — Page 15
feature story
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Dr. Karen Lee often assesses children using neuropsychological tests, and conducts her evaluations in a play-friendly setting. Perhaps the fastest growing client base is senior citizens. “The pure increase in numbers caused by the aging of the Baby Boomer generation means more people are facing or will face issues of transitioning to nursing homes and dementia,” says Dr. Hall. In addition, they may suffer anxiety about ongoing family issues or depression caused by the difficulties they face when adjusting to changes in their life. In addition to seeing patients in his office on the Decatur Memorial Hospital campus, he also travels to various nursing homes in the area to perform neuropsychological assessments and develop treatment plans. Other aspects of Dr. Hall’s focus on adults include helping develop plans for stroke patients to compensate for areas they have become weak in. Similarly, he treats patients with traumatic brain injuries, as well as those who show signs of developing dementia. For strokes and traumatic brain injuries, he often utilizes the RBANS (Repeatable Battery for the Assessment of Neuropsychological Status) set of tests. This tool assesses immediate memory, language, attention, delayed memory, and visuospatial skills. The RBANS test can also provide a functional baseline score, which can be very useful. “If you have a family history of dementia, screening for a baseline when you’re 45-50 years old can be a good way to measure loss of function as you age. It’s not unlike getting a colonoscopy or baseline mammogram.” Integration of Services One of the advantages Psychology Specialists offers to patients is the fact that there are many providers under the same umbrella who specialize in different areas of treatment specialties. In addition, it’s very advantageous for the providers, as they are able to communicate more directly and consistently regarding what a patient might need in terms of assessments and treatment. For example, Ann Crumpler, a licensed Page 16 — Healthy Cells Magazine — Springfield / Decatur — November 2011
clinical social worker and psychotherapist, often works with children and families to find solutions to things that cause them to struggle. If there is a behavioral problem, for example, Crumpler can suggest coping skills to both the child and the family, as well as work with schools in order to help them with their challenges. If she determines that a neuropsychological assessment might benefit the ongoing therapy by determining if a child’s problems have emotional or medical roots, she can easily refer the family to Dr. Lee. And, in turn, Dr. Lee can refer a patient to Crumpler for psychotherapy services such as cognitive-behavioral therapy, reframing strategies, or other methods. Dr. Hall and Crumpler have the same referral-treatment option with adults. “We complement each other’s services,” explains Crumpler. The diagnosis, treatment, and implementation all happen under the same umbrella of service. The team aspect also includes psychiatric residents who help with administering assessments and implementing treatment strategies, both at the Decatur office as well as in various nursing homes throughout the area. The Benefits of Having an Umbrella Psychology Specialists offers Central Illinois residents a place where they can go to learn how to better handle life. By offering an umbrella of services, the professional psychologists and counselors help individuals and families survive a variety of life’s storms by teaching strategies and tactics that will help them effectively withstand and overcome the challenges they face. To schedule an appointment or request more information, you may contact Psychology Specialists at (217) 520-1047 or online at www.psychologyspecialists.com.
healthy aging
The Skin Your In W
hen it comes to our skin, many of us are more concerned with wrinkles, sun spots (also called liver spots), and other signs of aging than skin cancer. But skin cancer is a serious concern. It is the most common form of cancer in the United States. Research indicates that 40 to 50 percent of Americans who live to age 65 will have skin cancer at least once. Luckily, it’s easy to manage concerns about signs of aging and skin cancer at the same time. The best way to prevent signs of aging is also the best way to prevent skin cancer: Protect yourself from the sun. But what about promises of instant youth in a jar? Experts say that over-the-counter creams and lotions can help ease dry skin — which is more common as you age — but they can’t turn back time. Prescription creams, chemical peels, laser treatments, Botox, and other cosmetic procedures are being used to treat sun spots, wrinkles, and other signs of aging. But results vary and some treatments remain unproven. These treatments also don’t prevent further damage. So for now, to ward off future signs of aging and lower your risk of skin cancer:
•A void the sun when its rays are strongest — between 10 a.m. and 3 p.m. •U se sunscreen that has a high SPF number (15 or higher). It should also protect your skin from both UVA and UVB rays. Experts recommend using sunscreen daily, year-round — especially on your face. • I f you’re out in the sun for a long time, protect your ears and scalp with a hat. For extra body protection, wear lightweight long-sleeved shirts and pants. Checking your skin regularly is a good idea. Tell your doctor right away about skin changes, such as new growths, sores that don’t heal, or changes in the size, shape, color, or feel of an existing mole. Skin changes are not always cancer. But you should have a doctor check out a skin change to be sure. Many types of skin cancer can be cured if found and treated early. For more information, please visit www.womenshealth.gov.
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November 2011 — Springfield / Decatur — Healthy Cells Magazine — Page 17
hormone balance
Testosterone By Dr. Tom Rohde, Renew Total Body Wellness Center
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estosterone is one of our sex hormones and is produced in both men and women. In men the testes produce the majority but a small amount is produced in the adrenal glands, and in women a small amount is produced in both the ovaries and the adrenal glands. While women have lower levels, their body’s tissues are more sensitive to it. Hormone Function • Hormones are the body’s chemical messengers that transport information from the brain to the glands, from the glands to the cells and from the cells to the brain. • Hormones rejuvenate, regenerate and restore our bodies. • Hormones are considered at their peak from age 25-30 years, the same period when the body is at its strongest and healthiest. • As doctors, we were taught that as we age, our hormones decline. This was once accepted as normal. It is now clear that as our hormones decline, we age – and this is not the best option for optimal health into our later years! • Diet and exercise intertwine with T hormone levels – Poor diet and no exercise cause low T levels. Low T levels adversely affect metabolism hence your diet will not be as effective if your hormones are not correct. All of our hormones begin with cholesterol as the primary ingredient – one reason we’re hearing so much about “low T” (and low hormones in general) is that so many of us are on cholesterol lowering medications – which then naturally can interfere with hormone production! Testosterone is regarded as important for libido in women and men, and most of us think of sex when we hear the “T” word. However, the sex part is what I consider “icing on the cake” as testosterone has so many vital functions in the body – hundreds really – and all are vital to good health. The importance of T starts in the womb – T levels help us differentiate into male or female. In puberty T helps men develop their deeper voice, develop facial hair, start genital maturation, and is important for sperm production. T is anabolic – it helps “build” the body, and indeed it is important for metabolism, especially in men, and it is vital in Page 18 — Healthy Cells Magazine — Springfield / Decatur — November 2011
tissue healing and repair in both men and women. T helps keep the male’s mood balanced. It is important for attention, memory and spatial relationships in both men and women. Why Hormones Decline Hormones decline as we age every year after the age of 30. The human race has never lived as long as we are living today - just 100 years ago it was not uncommon for us to pass away in our 50’s and 60’s! Advances in healthcare, sanitation and food have dramatically increased life span! I now have patients in their 90’s that travel, engage in sports, and enjoy sex although not necessarily in that order - but 50 is now just “middle age.” Menopause and andropause have always occurred around age 50, and the glands that produce our hormones do not regenerate and continue to decline, producing fewer hormones with each passing year. As we age, it becomes increasingly important for both men and women to keep their hormones balanced to protect against fatigue, loss of muscle strength, mood swings, disease, obesity and to enjoy an overall healthier sense of well being. Andropause, also known as the male menopause or “MANopause,” is a real condition for men. But, unlike menopause in women, in which the body halts production of estrogen, men experience a gradual loss of sex hormones starting around 30. By the age of 80, about half of men have low testosterone levels, although testosterone production never completely stops. Symptoms of low T manifest in a number of ways including physical, emotional, psychological and behavioral changes. Men frequently no-
tice male andropause symptoms as a gradual loss of energy, muscle, mental focus, stamina and libido. We directly relate low testosterone to causes of low sex drive in men. Although a decline in hormone levels will occur in virtually all men with age, there is no way of predicting whose symptoms will reach the severity of seeking medical help. The only way to know is to test. As I have said many times before – If You’re Not Testing – You’re Guessing!!! I want to briefly address low libido in women because it is a frequent concern I hear in the office. Men and women are different – if you haven’t noticed! Oprah popularized T for women who have a low libido. I wish women were as simple to “fix” as men, however there are multiple factors that affect libido in women, and most women that I measure have plenty of testosterone – so what’s the libido problem? Many years of clinical experience have taught me that women require multiple things to function normally. These include hormonal BALANCE, not just more T. More importantly, women require normal adrenal function which is addressed with 7- 8 hours of uninterrupted restful sleep that leads to a normal energy level. If energy is low so is libido and T won’t “fix” it. Women also require a secure, stress free relationship in which they feel valued to have a normal libido – remember: “Sex begins in the Kitchen”! Like I said - women are complex! Check back next month for the conclusion of Dr. Rohde’s article— How to Fix your Testosterone Levels. If I can be of assistance to help you Look, Feel, and Be Your Best – Call 217-864-2700, or check my web site at www.DrRohde.com. Here’s to your improved health!
November 2011 — Springfield / Decatur — Healthy Cells Magazine — Page 19
health awareness
Chronic Kidney Disease
Are You at Risk? By Kathy Olson, Director of Operations, Fresenius Medical Care
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here are 26 million Americans who have chronic kidney disease (CKD), and millions more are at increased risk and may not even know it. Those at the highest risk include patients with diabetes, high blood pressure, and other cardiovascular conditions. Unfortunately, most people with kidney disease don’t realize they have it because the symptoms aren’t apparent until the disease is advanced, and they need dialysis treatment or a transplant. This underscores the importance of screening, early detection and treatment, which can slow the progression of the disease. When CKD leads to kidney failure, or end stage renal disease (ESRD), the only treatments are a kidney transplant or dialysis. The single leading cause of kidney failure in the U.S. is diabetes, which accounts for about 44 percent of the people who start treatment for kidney failure each year. Research indicates that high blood pressure, which affects about 74 million Americans, is the most important predictor for diabetics developing CKD. In addition to these risk factors, the disease disproportionately affects African-Americans, Hispanics, Asians, American Indians and senior citizens, and being overweight also increases the chance of developing CKD. There is a correlation, because these groups are also at higher risk for diabetes and high blood pressure. While the causes of kidney disease are well known, the symptoms are often overlooked. Signs and symptoms can include anemia, high blood pressure, bone disease, muscle cramps, itching, blood and/or protein in the urine, more frequent urination, difficult or painful urination, puffiness around eyes, or swelling of hands and feet. However, some people with kidney disease may not experience symptoms until the disease is advanced and they need dialysis treatment or a transplant. Fresenius Medical Care encourages people who think they may be at risk for CKD to follow these tips: • Educate yourself now about CKD. • Have blood, urine and blood pressure checked at least once a year. • Control high blood pressure. • Make positive changes in your diet. Meet with a trained dietitian to help with meal planning. • Exercise regularly. According to the National Kidney Foundation, walking, swimming and bicycling are the most recommended exercises because you are moving large muscle groups continuously. • If you smoke, quit. Smoking makes kidney disease get worse faster. Early detection and treatment can help prevent further kidney damage and slow the progression of kidney disease, but symptoms should not be interpreted without consulting a medical professional. Fresenius Medical Care hosts Treatment Options Program (TOPs) sessions at no cost for anyone who wants to learn more about
Page 20 — Healthy Cells Magazine — Springfield / Decatur — November 2011
chronic kidney disease (CKD), and the different kinds of treatments available today. At the TOPs session, people facing kidney failure can learn about the treatment options that best suit their health and lifestyle needs. Fresenius Medical Care healthcare professionals will talk about managing CKD, dialysis treatment options, kidney transplants, patient support services and more. For more information on TOPs sessions, call toll-free 1-877-TOPSLIFE (1-877-867-7543), email TOPSLIFE@fmc-na.com, or visit www. UltraCare-Dialysis.com/TOPS (in English and Spanish). Please contact the local Fresenius Clinics in The Central Illinois area for more information or to schedule an appointment. Visit www.ultracare-dialysis.com or call 1-866-4-DIALYSIS (1-866-434-2597).
prevention
Tips For Reducing Low Back Pain
Have an aching back? You’re not alone.
L
ow back pain (LBP) is one of the most common reasons people see physicians. About one in four adults reported having LBP lasting at least one whole day in the past three months. Most often, the pain is caused by strain on bones, muscles, or ligaments. While low back pain usually gets better after a few weeks of proper treatment, there are ways you can reduce or avoid it. Prevention begins with lifting heavy objects carefully, maintaining a healthy weight, and exercising regularly. If you have pain, make an appointment with your physician to locate it and rule out a serious problem. Tell your physician if you are having weight loss, fevers, weakness or loss of feeling in your legs, or any other symptoms. Treatment options for LBP include medications, heating pads, exercise, or physical therapy. Remaining active is more effective than bed rest. If you need to have bed rest to alleviate severe pain, return to normal activities as soon as possible. Doctors often order diagnostic imaging tests for patients with LBP that is not associated with any serious underlying disease. But after reviewing the clinical evidence, the American College of Physicians (ACP) — a national organization of internal medicine physicians — says that doctors should avoid this common practice. “In most patients without serious underlying disorders, there is substantial improvement within a few days to a month with exercise and medications,” says Dr. Virginia Hood, president of ACP. ACP found that diagnostic imaging tests such as X-rays, MRIs, and CT scans do not improve the health of patients with LBP that is due to strain on muscles, bones, or ligaments. About 85 percent of patients fall into this category. Some evidence even suggested there are increased risks for patients getting unnecessary diagnostic imaging tests. These tests usually lead to further unnecessary tests, referrals, follow ups, and in-
terventions that have no positive impact on the clinical outcomes of patients. Radiation exposure due to imaging tests can even increase risk for cancer over time. ACP recommends that diagnostic imaging tests be reserved for select higher-risk patients who have major risk factors for or signs of spinal conditions, such as spinal stenosis, sciatica, vertebral compression fracture, cancer, or infection, or those who are candidates for invasive interventions. For more information, visit www.acponline.org. ACP’s recommendations are part of its High Value, Cost-Conscious Care initiative, which is designed to help physicians provide the best possible care to their patients while reducing unnecessary health care costs without impacting patients’ health. “Unnecessary diagnostic imaging tests are all too common and a significant component of our nation’s escalating health care costs,” says Dr. Hood. “More testing does not mean better care. The best way to maintain effective care is to identify and eliminate wasteful practices that don’t help patients or may even cause harm.”
November 2011 — Springfield / Decatur — Healthy Cells Magazine — Page 21
future planning
Long-Term Care Y
ou can never know for sure if you will need long-term care. Maybe you will never need it. But an unexpected accident, illness, or injury can change your needs, sometimes suddenly. The best time to think about long-term care is BEFORE you need it. Planning for the possibility of long-term care gives you time to learn about services in your community and what they cost. It also allows you to make important decisions while you are still able. You will need to make • health decisions • legal decisions • financial decisions. Begin by thinking about what would happen if you became seriously ill or disabled. Talk with your family and friends about who would provide care if you needed help for a long time. You might delay or prevent the need for long-term care by staying healthy and independent. Talk to your doctor about your medical and family history and lifestyle. He or she may suggest actions you can take to improve your health.
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Healthy eating, regular physical activity, not smoking, and limited drinking of alcohol can help you stay healthy. So can an active social life, a safe home, and regular health care. Planning for long-term care includes legal planning. That means creating official documents -- often called “advance directives” -- that state your wishes for medical care in an emergency and at the end of life. You can also decide who will make health care decisions for you if you cannot make them yourself. It is important to consider what you want before you need long-term care. Discuss the options with family members, a lawyer, and others. These discussions can be hard, but telling others your wishes ahead of time answers questions they might have later and takes the burden off your family. Experts recommend creating three types of legal documents, or advance directives. These are • a health care power of attorney • a living will • a do-not-resuscitate order, if desired.
chart. Hospitals and long-term care facilities have DNR forms that a staff member can help you fill out. You do not have to have a DNR order. Lawyers and other professionals can help you create legal documents to ensure that your health care wishes are expressed. These experts understand state laws and how changes, such as a divorce, move from your home, or death in the family, affect the way documents are prepared and maintained. Be sure to discuss your preferences and give copies of your legal documents to family members, your health care proxy, and your doctor. It’s important to review documents regularly and update them as needed. Financial planning is another important part of long-term care planning. Government health insurance programs, including Medicare and Medicaid, pay for some long--term care services but not others. Most people do not have enough money to pay for all of their long-term care needs, especially if those needs are extensive or last a long time. Think about your financial resources and how you feel about using them to pay for long-term care. These resources may include Social Security, a pension or other retirement fund, personal savings, and income from stocks and bonds. Your home is another type of asset that could be used if needed. It’s a good idea to review your insurance coverage, too. Many health insurance plans provide little, if any, coverage for long-term care. Review any private health insurance, Medicare, and Medigap policies to learn exactly what is covered and what is not. A health care power of attorney, also called a durable power of attorney for health care, is a legal document that names the person who will make medical decisions for you if you cannot make them yourself. This health care “agent” or “proxy” is your substitute decision maker. The person you choose should understand and respect your values and beliefs about health care. Talk with that person to make sure he or she is comfortable with this role. A living will, also called a health care directive, is a legal document that records your wishes for medical treatment near the end of life. It spells out what life-sustaining treatment you do or do not want if you are terminally ill, permanently unconscious, or in the final stage of a fatal illness. For example, the document can state whether or not you want to receive artificial breathing if you can no longer breathe on your own. A do-not-resuscitate (DNR) order tells health care providers not to perform cardiopulmonary resuscitation (CPR) or other life-support procedures if your heart stops or if you stop breathing. A DNR order is signed by a health care provider and put in your medical
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November 2011 — Springfield / Decatur — Healthy Cells Magazine — Page 23
joyful living
Living with an Attitude of Gratitude
C
reating an attitude of gratitude is one of the easiest steps we can take to improve our lives. The happiness that we create for ourselves by showing our appreciation has far-reaching effects, both for ourselves and for those we come into contact with. The potential for gratitude to spread beyond those people also increases significantly – it can be highly contagious. There are so many different ways that we can express an attitude of gratitude. Here are just a few: Say “thank you.” This is the most basic and well-known way to show appreciation to others. Saying “thank you” is a great way to express your gratitude and can be done in several different forms. You can say it in person, over the phone, in a note, or in an email. Using this when it’s least expected can have significant results in lifting someone’s spirits. For example, a quick note to your child’s teacher thanking her for her hard work and patience might give her the boost of energy that she needs right when she needs it most. You may never know what effect this has had on her, but it will have an effect. Page 24 — Healthy Cells Magazine — Springfield / Decatur — November 2011
By April Mims
Stop complaining about your life. Even as tough as life can be sometimes, remember that there is always someone that has things worse than you do. Constant complaining about what is wrong in your life will keep you focused on that. The opposite is true as well – focusing on what is right in your life will keep you focused on that. Focusing on the negative will bring you down while focusing on the positive will lift you up. Focus on what you have, not what you don’t have. This is very closely related to not complaining about your life. Being grateful for what you do have keeps you in a positive place, whereas focusing on what you don’t have keeps you in a negative place. Focusing on what you do have, regardless of how little or how much that may be, is a great expression of gratitude. Model your attitude. Modeling your attitude of gratitude is a great way to spread it to others. We’ve all heard the Golden Rule to “treat others the way you want to be treated.” Showing your appreciation to others shows them that you like to be treated this way too. An attitude of gratitude can be quite infectious!
Be satisfied with simple things and be mindful of little things. Being grateful for the little things in our lives is just as important (if not, more so) than being grateful for the big things. Our lives are filled with little things every day that we can be grateful for. What about that front row parking spot you found when you were running late? Or the beautiful weather outside? How about the store clerk that went out of her way to help you? This may take a little practice, but there are many little things throughout the day that we can be grateful for if we take the time to notice them. Give to someone else. This is the best way to spread your attitude of gratitude. There are so many different ways to give to someone else. You could volunteer your time to help those less fortunate or give you time to children by mentoring them. The possibilities are endless but could make a huge difference in someone’s life without you even knowing it. If they in turn give to someone else, the cycle could continue without end.
“Being grateful for what you do have keeps you in a positive place, whereas focusing on what you don’t have keeps you in a negative place.” Keep a gratitude journal. Let’s just be honest here: there are some days when it is hard to find anything to be grateful for. Keeping a gratitude journal can help with that. There are preprinted journals so you can just fill in the blanks or you can make your own. The important thing is to find at least 5 things each day to be grateful for, no matter how big or small those things are. A gratitude journal can serve two purposes: it will help you stop and remember what you are grateful for or it can serve as inspiration on days when you find it difficult to find anything to be grateful for by reading over past days. Practice random acts of kindness. This can be one of the most fun and rewarding ways to live a life of gratitude, especially when it’s done anonymously. Surprise someone with something unexpected. You may never know what it meant to them but it will likely make their day. Try putting a note in your child’s lunch or bringing treats to the office to share. Even a small gesture can mean so much to someone. Living a life of gratitude is one of the easiest ways to live a happier life. It takes very little effort to show someone you appreciate them but will mean so much to them. There are so many ways to make gratitude a part of our life and to spread that attitude to others. Make today the day you start living a life of gratitude and spread your light to the rest of the world! About the Author: April Mims is a life and career coach specializing in work/life balance issues and life and career transitions. Her coaching practice is Nexus Coaching Partners. She is passionate about empowering clients to balance the demands of a successful career and a strong family life. April invites you to a complimentary 30-minute coaching session to see if coaching could benefit you. To learn more or subscribe to The Nexus Connection newsletter, visit www.nexuscoachingpartners.com.
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217-523-5296 E-mail: golfgreen@grics.net November 2011 — Springfield / Decatur — Healthy Cells Magazine — Page 25
Stop Germs! Stay Healthy! Wash Your Hands WHEN? • Before, during, and after preparing food • Before eating food • Before and after caring for someone who is sick • Before and after treating a cut or wound
Keeping hands clean is one of the most important things we can do to stop the spread of germs and stay healthy.
• After using the toilet • After changing diapers or cleaning up a child who has used the toilet • After blowing your nose, coughing, or sneezing • After touching an animal or animal waste • After touching garbage
HOW? • Wet hands with clean, running water and apply soap. • Rub hands together to make a lather. Scrub the backs of hands, between fingers, and under nails. • Continue scrubbing for at least 20 seconds. Need a timer? Hum the “Happy Birthday” song from beginning to end twice. • Rinse hands well under running water. • Dry hands using a clean towel or air dry.
For more details on handwashing, visit CDC’s Handwashing Website at www.cdc.gov/handwashing
U.S. Department of Health and Human Services Centers for Disease Control and Prevention CS221687C
Page 26 — Healthy Cells Magazine — Springfield / Decatur — November 2011
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