October 2013 Phoenix Healthy Cells magazine

VALLEY OF THE SUN

east valley area

Promoting Healthier Living in Your Community • Physical • Emotional

OCTOBER 2013

FREE

HealthyCells

®

www.healthycellsmagazine.com

M A G A Z I N E

• Nutritional

Individualized, Integrated, and Innovative

The Best Way to Prevent Breast Cancer Caring for the Caregiver Stay Steady on Your Feet

• Integrated midwife and physician practice • Routine and high risk pregnancy • Minimally invasive and robotics surgery • Female pelvic medicine • Menopause • Urinary leakage testing and treatment • In office tubal occlusion • In office uterine ablation to treat abnormal bleeding • Pelvic reconstruction • Tubal ligation reversal

atient and community education includes but not P limited to the following: • iWomen’s Sharing ~ prenatal education • Daddy Basic ~ daddy survival training • Menopause and a Movie ~ light hearted but valuable discussion about menopause

iWomen’s Health Care 655 S Dobson Rd Suite 101 Bldg A Chandler, AZ 85224 Office Fax

480-855-5900 480-855-9171

www.iwomenshealthcare.com

Our Services Gemini Hospice is a family owned and operated company with the goal of providing care with compassion and dignity to those nearing the end of life. Our team of qualified professionals will partner with you and your loved ones to assure this goal is accomplished.

480-883-1353

• Nursing Care • Social Services • Bereavement Services • Personal Care • Volunteer Services • Medications for pain or other symptoms • Medical supplies and durable medical equipment • Homemaker services • 24 hour availability • General Inpatient Care • Respite Care • Spiritual Services • Physical Therapy, OT and Speech • Physician • Care and Comfort

www.geminihospice.com cathyp@geminihospice.com 3960 E. Riggs Rd., #4, Chandler, AZ 85249

letter from the owner

A

s I do research for Healthy Cells Magazine, I’m reminded there’s Awareness Recognition for just about anything and everything imaginable, including all the various health care

occupations. October is the month that many health and hospital employees are recognized for their hard work, care, compassion, and dedication. I spent many years working in hospitals, know firsthand about the demands of their work, and extend my sincere “thank you” to everyone that works in health care. Thank you for the sacrifices you make and for working all shifts, days and nights including holidays, because illness doesn’t take time off.

Among the many October recognitions is National Patient Centered

Care Awareness. The cover story featuring iWomen’s Health Care, is an excellent example of patient centered care. Read about the many advantages and benefits you as a patient can gain by finding a health practitioner that offers this type of care and commitment to its patients.

The month of October is most commonly known for National Breast

Cancer Awareness, which hits a little closer to home for me this year, as several women in my life have recently been diagnosed. Included in this issue is an article with tips to prevent breast cancer and some resources.

Take a few minutes to honor someone you know, whether they

work in health care or not, and let them know they are appreciated. It’s a great way to brighten someone’s day and make them feel special, just because you called to say “Hi.”

"Take a few minutes to honor someone you know, whether they work in health care or

Have a Safe Halloween!

not, and let them know Sincerely,

they are appreciated."

Monica Tegg/Owner Healthy Cells Magazine, East Valley Monica@healthycellsmagazine.com 480-204-3090

October 2013 — East Valley — ­ Healthy Cells Magazine — Page 3

OCTOBER 6

Physical: The Best Way to Prevent Breast Cancer

8

Emotional: It Doesn’t Hurt… Much

10

Nutritional: Throw Out Your Pumkin Seeds Nevermore

12

Stress Management: Caring for the Caregiver

13

Peripheral Artery Disease: Ask the Expert

17

Blood Donation: Surgery and Generosity Save Infant

18

Fitness Tips: The Top Three Benefits of High-Intensity Interval Training

19

Community News: QualityFirstAZ.com: A Starting Place for Finding Quality Child Care & Preschool

20

Fall Prevention: Staying Steady on Your Feet

This Month’s Cover Story:

2013 Volume 1, Issue 3

iWomen's Health Care

Individualized, Integrated, and Innovative page 14 Cover photo and photo on page 15 courtesy of Rita Eagleson Photography.

Other feature photos by Frank Radi.

For advertising information, contact Monica Tegg, owner Cell: 480-204-3090 • Fax: 309-691-2187 monica@healthycellsmagazine.com Healthy Cells Magazine is a division of:

21

Strength Training: Keeping Your Game in Motion

22

Fire Safety: Learn About Fire Escape Plans

24

Healthy Teeth: Take Care of Your Smile

26

Quiz: Test Your Knowledge

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

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 East Valley.

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 East Valley, including medical facilities and other waiting rooms. Healthy Cells Magazine welcomes contributions pertaining to healthier living in the East Valley area. Limelight Communications, Inc. assumes no responsibility for their publication or return. Solicitations for articles shall pertain to physical, emotional, and nutritional health only.

Paz Cristo P AZdeDE Cristo Community Center Community Center Established September 15, 1988

Paz de Cristo seeks to serve those in need in the East Valley with a meal service, food boxes, and empowerment programs. At the same t Established our ministry provides community service and justice-minded volunt September 15, 1988 25 years of serving evening meals, providing food boxes and offering empowerment programs to those in with an opportunity to directly serve people in need. need. Our mission is to empower our guests to reach their full potential by removing barriers so they may

Services

United Way become more self-sufficient.

Paz de Cristo exists to help them achieve self-reliance, pride and self-respect. #0065

 Free meal service: Paz de Cristo serves approximately In turn, this leads to improved economic standing, respect for others, and citizenship participation. 250 evening meals

Paz de Cristo

people 7 days a week, 365 days a year from 5:30 p.m. to 6:45 p.m.



424 W. Broadway Rd. Mesa, AZ 85210 What We Do:

Food box programs: Every month at Paz de Cristo, we distribute approxim 1400 food boxes on the 1st and 2nd Tuesdays, and 4th Saturday of each month from How 11 a.m. to 1Can p.m. Help: You

 Free hygieneVolunteer: products: Every Friday, Paz de Cristo distributes toothpaste, Daily evening meal Ph. 480.464.2370 lotion, shampoo, and other personal hygiene products to more than 100 i Call 480-464-2370 to learn about volunteer opportunities Emergency Food Boxes Fax: 480.464.2379 viduals and Donate: families from 5:00 p.m. to 6:30 p.m.

Mailing address for Homeless Non-perishable foods (tuna, peanut butter, jelly, box meals, Nurse providing limited medical care  Community Resources; pazoffice@qwestoffice.net soup, etc.)Arizona ID Vouchers on Tuesdays at 1:00p.m.; Clo Bus passes for employment and medical Vouchers on Thursdays 1:00 p.m.; Clothing on Tuesdays an Hygiene itemsatincluding travelEmergency size appointments Diapers, all sizes Birth Westling Certificates and AZ I.D. cards Thursdays from 3:00 p.m. to 4:00 p.m. Vouchers are given lottery style.

Arlen Clothing – men & women’s tennis shoes, jeans, t-shirts Prescription assistance & new socks Acting Director Hygiene and personal care products $5 gift cards for prescriptions Clothing Donations Bus passes for employment and medical appointments Water hydration station Christine Oliviero Designate Paz de Cristo (#0065) when donating to

Business Manager/ Volunteer Coordinator Roger Halvorson Opportunity Program Coordinator

John Farley Food Service Manager Joe Celaya Food Service Assistant Elidia Beltran Warehouse Coordinator

The following donations are always appreciated:  

The United Way** Visit www.pazdecristo.org click “Donate”tuna, ** Non-perishable foods/High protein and foods (canned peanut Checks mailed to: 424 W Broadway Rd, Mesa, AZ 85210**

butter, etc

Travel size personal care products (soap, toothbrush, toothpaste, lotion, d **Your donations may qualify for the ant, razors, shampoo & conditioner) Arizona Working Poor Tax Credit



Diapers - all sizes



Mens/Womens Clothing (tennis shoes, jeans, t-shirts, backpacks)

Donations are Accepted Monday through Friday from 10 a.m. to 2:30 p.m

PAZ DE Cristo Paz de Cristo

Volunteer Opportunities

424 W Broadway Rd, Mesa, AZ 85210

Each month, nearly 1,000 people from more than 60 faith communities, civic Phone:480-464-2370 groups, businesses, and schools work together to fulfill the mission of Paz de Fax: 480-464-2379 Email: Info@pazdecristo.org Volunteers opportunities are: 

Community Cent

www.pazdecristo.org

For Meal Service: Daily 4:00 p.m. to 7:30 p.m. Volunteers must be 10 ye age and older, all volunteers under seeks 16 must to be accompanied by an Paz de Cristo serve those in adult. nee

 For501(c)(3) Emergency Food Boxes: 1st and 2nd and 4th Saturday of e meal service, food boxes, and empowerme Paz de Cristo is a non-profit agency that provides food and Tuesdays other services Ricardo Moreno Established month from 10:30 a.m. to the 1:30 p.m. to the homeless poor in East Valley. our ministry provides community service Warehouse Assistant September 15, 1988and working 

Priscilla Frias Administrative

Hygiene Distribution: Friday evening to from 5:00-6:30 p.m. people Great for with Every an opportunity directly serve lies w/children under 10 years old.

Services

physical

The Best Way to Prevent Breast Cancer:

Mary Cianfrocca, DO

Annual Checkups and Self-Exams

By Mary Cianfrocca, DO, Banner MD Anderson Cancer Center

T

his October is National Breast Cancer Awareness Month and as we honor those currently battling and those who have battled breast cancer in the past, it’s time to talk about the importance of good breast health and breast cancer prevention.

The bad news is that breast cancer continues to strike so many people — both men and women. It doesn’t discriminate, as people from all walks of life can be affected by this disease. The good news is that advanced treatment options are now available to help with the battle, and there’s also the power of education and knowledge when it comes to prevention and early detection.

Early detection of breast cancer is very important. Our daily lives are often consumed with the demands of work and family. However, it is important that you make some time to check for any abnormalities in your breasts.

According to the American Cancer Society, women 40 years and older should have a routine mammogram, which is usually performed in conjunction with their yearly routine physical appointment. Even if your mammogram is negative, if you find an abnormality in your breast while conducting a breast self-exam, you should contact your primary care physician immediately so that they can guide you on further testing.

If you have never had a mammogram the procedure is relatively easy but there may be some slight discomfort. The mammogram machine briefly compresses or squeezes the breast between two plates including an X-ray plate attached to the mammogram machine. Squeezing the breast between the two plates is necessary to get a good X-ray picture of the breast tissue.

Once the mammogram is complete and the X-ray is taken, a physician will read the X-ray to look and see if there are any abnormalities in the breast tissue.

A breast self-exam is easy and can be done in the privacy of your own home but should not replace a yearly mammogram. Women with breast implants and those who are pregnant or breastfeeding can also do a self-breast exam.

If you are not aware of how to perform a breast self-exam, talk to your gynecologist or primary Page 6 — Healthy Cells Magazine — East Valley — ­ October 2013

care physician so that they can provide you with the education you need. While doing this exam, it’s important to look for any changes in the breast including lumps, abnormal discharge from the nipples, and any abnormal discoloration in the nipple area. It’s also important to check under the arms for any swelling or pain.

If you find any of these abnormalities, contact your primary care physician immediately.

If you do detect a lump during a self-breast exam and schedule an appointment with a physician to have it diagnosed, expect that further testing may be needed. Talk with your doctor to find out when results will be released. Keep in mind that abnormal lumps or abnormal test results do not always mean breast cancer. If testing does not show breast cancer, ongoing monitoring may be recommended.

Other ways you can help lower your chances for getting breast cancer include: • Stop smoking • Eat nutritious food • Exercise regularly • Maintain a healthy weight • Get plenty of rest • Minimize alcohol intake • Practice stress management About 5 to 10 percent of cancer is associated with an identifiable genetic abnormality and those with a genetic predisposition may have a higher risk of developing breast cancer within their lifetime. Genetic testing can help determine whether you have hereditary cancer predisposition syndrome. If you do fall into this category, it’s recommended

"According to the American Cancer Society, women 40 years and older should have a routine mammogram." you follow high-risk cancer surveillance and management. If you have a family history of cancer, it’s extremely important to let your doctor know so they can help you decide if genetic counseling and testing is appropriate for you.

The earlier breast cancer is detected, the easier it is to treat. Knowledge and communication are the most important things when it comes to this disease — learn how you can reduce your risk of breast cancer, understand the signs and symptoms, and always talk to your doctor if you see or feel anything abnormal.

Mary Cianfrocca, DO, is the director of breast medical oncology and the medical director of the clinical cancer genetics program at Banner MD Anderson Cancer Center in Gilbert. Dr. Cianfrocca treats patients with all stages of breast cancer and is devoted to clinical research of new treatments. For more information about Banner MD Anderson Cancer Center and the services offered, please go to www.bannerhealth.com/mdanderson. For more information about scheduling an appointment, please call 480-256-6444.

Shoebox Ministry is a Scottsdale-based, nonprofit service agency that has been providing personal toiletry kits to the homeless and working poor of Maricopa County since 1988.

We need your help getting some much needed toiletry products. The most needed items are: • Toothpaste • Shampoo • Shaving cream

• Wash cloths • Free hotel toiletries

Financial donors may qualify to take a dollar-for-dollar tax credit when you file your Arizona state taxes. Any donation amount qualifies, up to $200 for single filers or $400 for married filers. Shoebox makes bulk purchases and will put your donations to good use by purchasing items like deodorant for .33 cents each and toothbrushes for only .06 each.

Please join us in making a difference in the lives of the Valley’s homeless and working poor.

www.shoeboxministry.org • info@shoeboxministry.org • 480-905-1610.

October 2013 — East Valley — ­ Healthy Cells Magazine — Page 7

emotional

It Doesn't Hurt… Much

By Dr. Yvette Saint Thomas, Sliding Door Therapy

D

omestic violence is not about size, gender, or strength. It’s about control, abuse, and power. For decades, women have endured and remained silent about emotional and physical abuse inflicted by their spouses or partners. More recently women’s voices has been more vocal and active in the fight against violence.

They know that it affects their self-esteem and creates an ongoing pattern with the children these unions produce.

However, there is an even more silent battle that is epidemic at this time — domestic violence against men. For just as long and in present day, men have been victims of physical abuse. Men find themselves in a very precarious situation in making formal complaints to authorities or even sharing the problem with friends, family, or counseling. After all, Page 8 — Healthy Cells Magazine — East Valley — ­ October 2013

they are men, how can they explain that the woman they love is abusive emotionally and or physically? Men don’t complain about these things.

They make excuses. Sound familiar?

It is only when a weapon is presented or when the argument has escalated to physical that a man will consider seeking help. Even then, when authorities are notified, authorities will often err on the side of the female and not give attention or help to the caller, the man. Men become even more embarrassed and are left feeling defeated. These types of abuses are not restricted to adult males. The epidemic has also entered our high schools and the Gay community.

With teens, the star football player is not going to tell that the cheerleader he is dating is emotionally abusive or can become physically

"Abuse is never OK. Unfortunately, these

violent. Who will believe the star quarterback is taking hits from a girl?

Shame and despair is what’s left and can lead to a much more serious outcome.

If you are a gay male, the stakes are even higher, when your partner abuses you and you try to walk away. They may threaten you with exposing your sexual orientation if your friends and family don’t know.

They will tell you the authorities will not help gay, bisexual, or transgender because they are biased. They also will tell their partners that men are naturally violent. Every year, 836,000 men fall victim to abuse, which translates to every 37.8 seconds a man is battered in this country (according to The National Violence Against Women).

behaviors can be passed on to the children that witness these violent abuses, and have a higher rate of repeating itself in their relationships, starting as early as 3 years of age."

Warning Signs of Abuse: • Calling you names • Preventing you from going to work and or school • Total control over your spending money • Stops you from seeing family and friends • Jealousy • Accusing you of infidelity • Forces sex • Threatens you with weapon or violence • Hits, kicks, or slaps you • Abuses the children when lashing out

out and get the help and support needed. Let’s break the cycle of this dysfunctional epidemic.

How to get help? Report it. Start by telling a friend, colleague, or family member about the abuse. The reality is men find it much more difficult to tell this secret because of pride and what others may view them as. However, once the secret is out, they will find they are not alone and there is support.

Some resources for support: the Domestic Abuse Helpline for men, 877643-1120, PIN number 0757 (24 hours a day, 7 days a week); and National Domestic Violence Hotline (NDVH), 800-799-SAFE (7233) or TTY line 800787-3224. National Teen Dating Abuse Hotline: Call 1-888-331-9474, text “love is” to 22522 or visit http://www.loveisrespect.org

Abuse is never OK. Unfortunately, these behaviors can be passed on to the children that witness these violent abuses, and have a higher rate of repeating itself in their relationships, starting as early as 3 years of age. If you or someone you know is in an abusive situation, reach

For any additional information, please contact Dr. Yvette Saint Thomas at email: ymd@slidingdoorstherapy.com or 602-460-1229. Dr. Yvette Saint Thomas specializes in clinical depression, family counseling, adolescence behavioral disorders, couples counseling.

T:7”

T:4.625”

MY WEAPON AGAINST ARTHRITIS What’s your weapon? Visit FightArthritisPain.org October 2013 — East Valley — ­ Healthy Cells Magazine — Page 9

nutritional

Throw Out Your Pumpkin Seeds Nevermore

By Patrick Miller

T

his Halloween season, after the ritual Jack-o’-Lantern creation (a bust of Pallas1, perhaps?), rather than discarding the entire mess of orange “guts”, consider saving the most nutrient-rich part of the melon: the seeds. Pumpkin seeds are easily prepared into a tasty, nutritious snack, full of minerals, protein, fiber, and healthy fats to make your pondering on midnights dreary a little less weak and weary2.

The whitish and flat appearance of the seeds is actually the husk, which is edible and provides a healthy dose of dietary fiber. The actual seed or kernel is green and contains the bulk of the nutrition. Although readily available in stores, preparing shelled pumpkin seeds at home is no easy task. The “meat” of the seed, although nutritious, is like most nuts — calorie dense. Leaving the seeds whole with the husk intact cuts the calorie density of the seeds by more than half. This causes the nutritional content to become reduced (except for dietary fiber), but it also means you can enjoy twice as many of the tasty morsels without the guilt of overindulgence.

According to the USDA, a quarter cup (16 grams, or roughly a “handful”) of whole, roasted, unsalted pumpkin seeds contains 71 calories.

Those calories are distributed between 2.97 grams of protein, 3.1 grams of total fats, 8.6 grams of carbohydrates, and a whopping 2.9 grams of dietary fiber — 11.6 percent the recommended daily allowance.

The fat content of pumpkin seeds breaks down to .6 grams of saturated fats, 1 gram monounsaturated fats, and 1.4 grams of polyunsaturated fats. Unless you add them during the roasting process, pumpkin seeds have zero trans fats or cholesterol.

Only 19% of the total fats in pumpkin seeds are saturated. The remaining 81%

Page 10 — Healthy Cells Magazine — East Valley — ­ October 2013

are mono- and polyunsaturated fats — the good fats, although, like all fats, they are calorie dense.

Pumpkin seeds are loaded with vital minerals. Particularly rich in magnesium and zinc, the same handful of seeds provides 10.5 percent and 11 percent of the recommended daily allowance (RDA) respectively.

Magnesium is the eleventh most abundant element in the human body, and is essential in the chemical reactions required for all living cells. It is also the catalyst for over 300 enzymic reactions in the body. Zinc is another important mineral in enzymic action, and has a hand in nearly all functions of the human body. It is particularly important in growth, healing, reproduction, and the function of a strong immune system.

Pumpkin seeds also provide significant amounts of calcium (1 percent RDA), phosphorus (1.5 percent RDA), iron (2.9 percent RDA), and potassium (4.2 percent RDA).

Now that you are aware of the nutritional benefits of the seeds, how do you take that pile of pumpkin insides and turn it into something you want to eat? Begin by placing the “guts” in a bowl and filling it with water. Gently rub the seeds between your fingers to remove as much of the pulp as possible. As the clean seeds are freed from the pulp, they will float, allowing you to scoop them off the top and place on a paper towel. This may require rinsing out separated pulp and refilling the bowl a couple times. It varies from pumpkin to pumpkin, but you should be able to get, on average, about two cups of seeds from a pumpkin.

Pumpkin to Think About • According to the FDA, pumpkins seeds and squash seeds are one in the same.

• Technically, pumpkins are squash.

• In Australia, the term “pumpkin” refers to any winter squash.

• Like the word “weed”, “pumpkin” has no botanical definition.

• Pumpkin seeds are also known as pepitas.

• Although native to the Americas, China is the world’s number one producer of pumpkins.

• Individual pumpkins have been grown to weigh over 2,000 lbs.

That’s a lot of seeds.

• Pumpkin seeds are considered by many to be a “superfood” for their nutritional value and potential healing qualities.

Next is the drying process. There are many ways to do this, but the simplest and quickest is to pat the seeds between two towels to remove excess water, then spread them out thinly on a cookie sheet. Place the cookie sheet in an oven set to warm. Toss the seeds occasionally to avoid overheating and expose more wet surfaces to the dry air. This process will take 1 to 4 hours depending on the wetness of the seeds.

After the seeds are dry you have whole, raw pumpkin seeds. You can eat them now if you like, but most frequently they are roasted. The nutritional information above was for dry roasted, unsalted seeds, but they can be spiced up without contributing too many bad ingredients.

The most basic recipe for roasted pumpkin seeds is to toss the dried seeds with olive oil, return them to the cookie sheet, lightly salt, then place in an oven preheated to 250 degrees for 10 to 15 minutes.

Unfortunately, it’s not always that simple. Some recipes call for a 300 degree oven and a baking time of 45 minutes. Others recommend an oven under 190 degrees so the healthy fats in the seeds are not damaged. Some recommend using butter, others no oil at all.

The good news is that pumpkin seeds are very versatile. Try roasting them to your own taste whether it be a lighter, chewier roast or a crisp, golden-brown one. When it comes to spices, salt is not the only option.

Follow your favorites and add black pepper, chili powder, curry powder, orange peel, cinnamon and sugar, or even Parmesan cheese. The sky is the limit. Please remember, pumpkin seeds are a healthy snack, but you are also eating whatever you add to them!

Before throwing out your pumpkin seeds, consider the value of those little white discs and give roasting them a chance. If you make enough and like to share, perhaps someone will come a-tapping, rapping at your chamber door, for pumpkin seeds and nothing more3.

Sources available upon request.

1. Reference to The Raven, Edgar Allan Poe, line 41.

2. Same, line 1 3. Same, lines 3–6

MOMENTS LIKE THESE ARE PRECIOUS. DON’T LET THEM FADE AWAY. Age-related macular degeneration (AMD)

is the leading cause of blindness in people 55+, sadly robbing sight and independence. It’s a chronic disease affecting over 10 million Americans, and early detection is key to saving your sight.

Protect your vision from fading away.

Call the Foundation Fighting Blindness today for a free information packet about preventing and managing AMD. There is hope.

A Cure Is In Sight 800-610-4558 FightBlindness.org October 2013 — East Valley — ­ Healthy Cells Magazine — Page 11

stress mangement

Caring for the Caregiver

By Cathy Peterson, Gemini Hospice, LLC

W

hen caring for a loved one, it’s often the caregiver that finds themselves overwhelmed and exhausted. This is a very difficult time for both the patient and the loved ones who are caring for them. It is essential that you, as the caregiver, give yourself permission to care for yourself as well as your loved one. It will be much more difficult for you to care for your loved one If you are physically and emotionally drained.

Developing basic, good mental and physical health care should become a daily routine. Practicing good stress management is easy and does not require a lot of effort. This article suggests a variety of ways this can be accomplished.

• Exercise is a good way to release stress and anxiety. (Check with your doctor first). 20 minutes a day, two to three times a week of walking and stretching your arms and legs can boost your energy and relieve stress.

• Limit fatty foods, sugar, caffeine, tobacco, and alcohol. It is OK to treat yourself once in a while but avoid them when you can.

• Make time for yourself. Do something you enjoy regularly. Try to get out of the house at least once a week. Ask a friend or family member to sit with your loved one if they are not able to be alone.

Page 12 — Healthy Cells Magazine — East Valley — ­ October 2013

•M ake a list of things that would be helpful. When friends and family ask how they can help, give them the list of things to choose from. Most people are happy to be allowed to help.

• Maintain healthy friendships. It’s important to have people outside of your family with whom you can express your feelings to, spend time with, and even exercise with.

• Get appropriate rest. Try to nap when your loved one is napping. Ask friends and other family not to call or visit during specified times. Try to have a nighttime routine for both you and your loved one to help both of you wind down from the day.

So remember, when you are caring for your loved one, the most important thing you can do for them is to care for yourself first.

For more information or questions, contact Gemini Hospice at 480-883-1353 or visit www.geminihospice.com.

peripheral artery disease

Ask the Expert

By Dr. Ahtisham Shakoor, Dignity Health Hospitals Q: I sometimes feel pain in my legs when I walk. It feels like cramping but it usually goes away when I rest. What should I do?

A: The pain you’re describing is called claudication and it’s the most common symptom associated with peripheral artery disease (PAD).

People with PAD can experience cramping in the legs, especially when walking. Other symptoms include muscle fatigue, a feeling of heaviness in the legs and feet, a tingling or burning sensation, and cold or numbness in the limbs. PAD is caused by atherosclerosis, which is a hardening of the arteries from plaque. Plaque buildup limits blood flow to the muscles of the legs, resulting in pain and cramping. People with PAD are at increased risk for stroke, heart attack, and limb problems such as non-healing wounds, ulcers, gangrene, or loss of a limb.

MAYA & MIGUEL and associated logo is a trademark of Scholastic Entertainment Inc. All rights reserved.

When PAD Becomes Severe, You May Have: • Pain and cramps at night •P ain in the feet or toes that intensifies with even the weight of clothes or bed sheets • Skin that looks pale or blue • Sores that do not heal

Dr. Ahtisham Shakoor

An Ankle-Brachial Index test (ABI) is a simple and reliable test for diagnosing PAD. The test measures the blood pressure in your ankles and compares it to the blood pressure in your arms. If the blood pressure is lower in your legs than in your arms, it may indicate you have PAD. Ask your doctor if you should have an ABI test if you are over the age of 50 and have any of these risk factors for PAD: • Smoking • Diabetes • High blood pressure

• High cholesterol • Overweight • History of heart problems

The ABI test will indicate whether you have no blockages to mild or severe blockages. Depending on the severity of your blockage, your doctor may recommend lifestyle changes, medications, or surgery to treat PAD. Ahtisham Shakoor, MD, is an interventional cardiologist with privileges at Chandler Regional and Mercy Gilbert Medical Center.

For additional information or a doctor referral, please call Resourcelink at 480-728-5414 or visit www.dignityhealth.org.

A) Jumping Bean B) Jack’s Bounce C) Jumping Jacks D) None of the Above Even if you don’t know the answer, all you need to know is that any activity is a good activity. So play sports, run, dance, jump in place, ¡Lo que sea! whatever, just get up and play at least one hour a day!

For fun activities and ways to stay healthy visit

www.letsmove.gov October 2013 — East Valley — ­ Healthy Cells Magazine — Page 13

feature story

Individualized, Integrated, and Innovative

By Patrick Miller

T

he iWomen’s Health Care clinic, formed by Dr. David Kells in 1998, is the result of a physician casting aside the medical status quo to focus his practice on what really matters: the patients.

Dr. Kells, board-certified in obstetrics and gynecology, practiced his first 14 years as a member of a large medical practice. After its dissolution, Dr. Kells felt he could provide patients the more personalized, comprehensive care he found most effective in the environment of a private clinic.

Originally named Boojum Obstetrics and Gynecology after Dr. Kells’ favorite desert tree, the clinic recently underwent a name change to better represent the inclusion of Doctors Christopher Murphy and Amber Vegh to the practice. After careful consideration, iWomen’s Health Care was chosen as it succinctly described the type of service offered, while the “i” represents their dedication to the philosophy of providing individualized, integrated care.

A place where patients’ personal beliefs, concerns, and preferences are respected, iWomen’s Health Care cares for the whole person, not just the medical issues. As Dr. Kells explained, “It should be about you, and the doctor should meet you halfway.” Rather than become another clinic that simply tells their patients what they should do, iWomen’s Health Care encourages the patient to be an active participant in their care. “Our goal,” he went on to say, “is not to take care of you, it is to take care with you.”

Dr. Kells has achieved excellence in health care through his innovative implementation of three key concepts: the patient centered home, midwifery, and the iWomen’s Sharing program.

Patient Centered Home A concept coming to the forefront of health care reform to improve patient results and lower costs is the patient centered home. This is the practice of providing patients a single base from which their personalized health care is organized, focusing on the needs and desires of the patient.

This method of patient care is a perfect fit for Dr. Kells, who intuitively implemented its ideals at the clinic before it became a concept of health care reform. The patient centered home is the basis of integrated, individualized patient care.

When a patient is introduced to the practice’s patient centered home model, they discover they do not have to choose between the hands-on, personal care of a midwife, or the expert medical care of a physician — they receive both. The patient is engaged in the care process from the beginning, while the provider informs and guides their health decisions along the way.

Page 14 — Healthy Cells Magazine — East Valley — ­ October 2013

As the patient’s care continues, iWomen’s Health Care collaborates with the patient, medical facilities, and other physicians to provide continuity; streamlining — integrating — the health care process.

Always mindful of his patient’s desires, Dr. Kells does his utmost to give women the type of care they want, while providing the knowledge, expertise, and oversight to promote healthy choices for obstetrical and gynecologic care.

In 2007, Dr. Kells decided the utilization of midwives was an integral part of making this goal a reality.

Midwifery Dr. Kells was inspired by evidence suggesting that including midwives could reduce the number of c-sections, while improving patient compliance, pregnancy outcomes, and overall patient satisfaction. Including midwifery in his clinic has fit in perfectly with his model of a patient centered home, and has indeed improved both the quality of his practice and the satisfaction of his patients.

Where physicians are prone to be clinical and focus on a patient’s medical state, midwives provide the individual attention and emotional support expectant mothers and women deserve. That does not mean midwives are not highly trained medical professionals. Certified Nurse Midwives begin as registered nurses who choose to enter into a master’s level midwifery program and must receive certification to practice. When it comes to delivering babies, they can do anything a medical doctor can do except be the primary surgeon should a procedure such as a c-section become necessary. In those cases they remain as the surgeon’s assistant. iWomen’s midwives support, educate, and provide care for expectant mothers from early on in their pregnancies. They assist with everything from the completion and following through of a birth plan, to the delivery and care for the newborn, to breast care and wellness exams.

iWomen’s Sharing A fundamental aspect of integrated care is patient education. Despite being an essential, natural part of the cycle of life, the prospect of childbirth can be frightening. The best defense against fear is knowledge; therefore iWomen’s Health Care provides prenatal group classes.

The groups, comprised of 8 to 14 women within the same gestational period, meet as frequently as their pregnancy check-ups, beginning with once per month at 16 to 17 weeks, and increasing to twice per month beyond 27 weeks. The sessions are facilitated by the midwives. Lasting two hours or longer, there is ample time for group work as well as one-on-one time with the medical provider. Women are encouraged to invite a care partner to join her in the learning experience.

“There are benefits from the iWomen’s Sharing program whether it is their first or fifth child,” Dr. Kells stated, “because every pregnancy is different. Each pregnancy should be a memorable experience.”

The iWomen’s Sharing program is comprised of three major components. The first is a health assessment that includes teaching the

Courtesy of Rita Eagleson Photography expectant mother and their care partner how to measure vital signs and what the results mean. Secondly, they are provided a binder containing information to cover the next seven months of discussion topics; the entire binder is covered over the course of the pregnancy.

The binder content also serves as a source of information to refer to when necessary.

The third component of the program is the group itself. It is a selfcontained, supportive pseudo-family who not only learn from the program but from each other. Everything from nutrition to car seats can be discussed, and members of the group can share their experiences, advice, and anxieties for the benefit of all.

Group care also boosts the medical knowledge of patients, allowing them to make better, more informed decisions concerning their childbirth and overall care. Good information empowers people to make October 2013 — East Valley — ­ Healthy Cells Magazine — Page 15

feature story

continued

good decisions. Between the physician, midwives, fellow expectant mothers, and their partners and loved ones, a nurturing community of support is generated, further reducing the stress and anxiety of pregnancy. “Your health, your care, our expertise.”

In November 2012, iWomen’s Health Care welcomed two physicians to the practice, Dr. Christopher Murphy and Dr. Amber Vegh. The doctors relocated to the Phoenix area after serving in the United States Army. While searching for a place to take up practice, they discovered an ideal fit, both professionally and philosophically, at iWomen’s Health Care. It is difficult to find physicians who truly philosophically support the integrated model of physicians and midwives, but this is the model they are used to. Dr. Kells feels fortunate to have likeminded physicians join his small private practice.

Dr. Kells found they complemented his tradition of care perfectly.

Beyond that, they also broaden the range of specialized care available to the clinic’s patients. Drs. Murphy and Vegh, both board-certified in obstetrics and gynecology, provide specialities in minimally invasive laparoscopic and robotic surgeries. iWomen’s Health Care is appropriately pushing the boundaries when it comes to patient satisfaction, quality of care, and patient education. They host free community education through the programs like Daddy Basics, Breastfeeding Support, What is a Midwife, and Menopause and a Movie. They are genuinely striving to always improve to meet the patients’ needs. These programs were developed by listening to the suggestions of patients.

They appreciate the patient who is willing to partner and commit to the practice for their care. It is in this partnership they are able to understand each person as an individual and match their goals to available care options. Dr. Kells attributes the success of individualizing patient care to remaining a small practice. This allows he and his entire clinic to be able to focus on the patients as a dedicated women’s health care team.

To learn more about iWomen’s Health Care, call 480-855-5900, or visit their website at www.iwomenshealthcare.com. They are located at 655 South Dobson Rd., Building A Suite 101, Chandler, AZ, 85224.

Page 16 — Healthy Cells Magazine — East Valley — ­ October 2013

blood donation

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This bracelet was a gift Amber Apodoca

This bracelet was where a giftshe Amber received from the center helped Apodoca teens with drug and alcohol problems. She was wearing it received from the center where she helped teens with when an underage drunk driver took her life.

drug and alcohol problems. She was wearing it Friends Let Friends Drive Drunk. when anDon’t underage drunk driver took her life.

Friends Don’t Let Friends Drive Drunk.

Photo by Michael Mazzeo

10"

T

he only home 3-month-old Trenton Swayzee has ever known is the Cardiovascular Intensive Care Unit at Phoenix Children’s Hospital. He was born on May 29 with severe heart problems.

He had his first surgery at just 8 days old to correct a complete heart block with a pacemaker and to repair his mitral valve and transposition of the great arteries. Trenton is alive today because of his doctors, modern medical technology, and 46 blood transfusions. His body is so tiny that he can only receive an ounce or two of blood at a time Trenton is growing stronger every day thanks to the generosity of blood donors. His family hopes to take him home as soon as doctors can regulate his anti-coagulant levels and rule out infection as the cause of his periodic fevers.

While Trenton’s story is most dramatic, the young patients at Phoenix Children’s Hospital require an average of 827 blood transfusions every month. By sharing Trenton’s story, his family hopes to inspire more people to donate blood on a regular basis to United Blood Services, the nonprofit blood provider for Phoenix Children’s Hospital and 57 additional hospitals across the state.

To find out how you can donate, simply call 1-877-UBS-HERO (827-4376) or visit www.BloodHero.com and enter your zip code.

— EastFOR Valley — ­ Healthy Cells Magazine — Page NOTE TO PUB: DO October NOT PRINT2013 INFO BELOW, I.D. ONLY. NO ALTERING OF AD COUNCIL PSAS.17 Drunk Driving Prevention - Magazine (7x10) B&W DD201-M-06177-A “Bracelet” 110 screen Film at Horan Imaging 212-689-8585 Reference #: 126473

fitness tips

The Top Three Benefits of High-Intensity Interval Training

By Lori Kline, Personal Trainer, Orangetheory Fitness, Tempe

T

here are many fitness myths and debates on what type of workout plan is best for your health and weight loss goals — but fear no more, because science doesn’t lie. High-intensity interval training, a workout that alternates between quick bursts of intense activity and periods of less-intense activity, is scientifically proven to be the most beneficial and effective way to burn calories and those stubborn (and hard to reach) fat cells.

Sadly, Arizona is ranked as one of the “fattest” states; Arizonians are in the top 70th percentile of overweight Americans, and a recent study by the Centers for Disease Control and Prevention revealed that 1 in 4 Arizonians are not physically active, resulting in the state’s high obesity rates. High-intensity interval training is one of the best ways to combat obesity. Here are the top three reasons why: Efficiency High-intensity interval training boosts your heart rate quickly, burning more calories in less time, and is an easy workout to squeeze in during a busy schedule. Thirty minutes of interval training on the treadmill burns more calories than running on a treadmill at a solid pace for an hour. By speeding up your heart rate quickly during bursts of speed or a hill climb, your heart rate kicks up into your target heart rate zone more efficiently, resulting in Excess PostExercise Oxygen Consumption (EPOC), the science behind the fat burn. EPOC is achieved by spending 12–20 minutes in your target heart rate zone and continues to burn calories even after you have completed your workout.

Healthier Heart By pushing yourself into your target heart rate zone, you are strengthening your heart and endurance. One study in the Journal of Physiology found that after only eight weeks of high-intensity interval training workouts, individuals were able to bike twice as long as they were before the study, while maintaining the same pace.

Lose Weight, Not Muscle Doing continuous cardio at the same pace actually results in muscle loss, but when combining high-intensity interval training with weight training, you are burning fat and gaining muscle mass.

One Valley studio, Orangetheory Fitness, understands the benefit of high-intensity interval training, which is why they base each of their onehour classes on the science of EPOC and interval training. Orangetheory Fitness is a one-of-a-kind, group personal training workout broken into intervals of cardiovascular and strength training, where participants use a variety of equipment including treadmills, rowing machines, TRX

Page 18 — Healthy Cells Magazine — East Valley — ­ October 2013

Suspension Training and free weights to achieve the goal of spending 12 to 20 minutes in your target heart rate zone.

Orangetheory Fitness has multiple East Valley locations including, Tempe, Ahwatukee, Chandler and Gilbert. To learn more about Orangetheory Fitness and the benefits of high-intensity interval training, please visit www.orangetheoryfitness.com or call 480-327-6021.

community news

QualityFirstAZ.com: A Starting Place for Finding Quality Child Care & Preschool

By Liz Barker Alvarez, Senior Director for Communications, First Things First

Q

uality early learning is crucial for success in kindergarten and beyond. Families now have more information and tools for finding quality child care and preschool through QualityFirstAZ.com.

The new website — launched by First Things First — gives families information about why quality is important in child care and preschool, and what quality looks like. It also gives parents tools they can use to find a quality child care and preschool setting that meets their needs. This choice has never been more important.

“Children who have quality early education experiences are more prepared when they enter kindergarten, and do better in school,” said Dr. Pamela Powell, an Associate Professor of Literacy and Early Childhood at Northern Arizona University and Vice Chair of the First Things First Board.

“Skills like motivation, self-control, focus, and self-esteem are rooted in early childhood and are learned from interactions with adults.”

Many of those interactions happen in child care and preschool, so it is vital that those settings be quality environments that build on basic health and safety. All of following elements combined prepare children for kindergarten.

• Teachers and caregivers who know how to work with infants, toddlers, and preschoolers • Positive, nurturing relationships that give young children the individual attention they need • Learning environments that encourage creativity and imaginative play • Hands-on activities that stimulate and encourage positive brain connections in children • Caregivers who provide regular feedback to parents on the development of their child

Brenda Thomas — who currently teaches at the Porfirio H. Gonzales Young Achievers Preschool in Tolleson, but has also served as a kindergarten and elementary school teacher — said early experiences make a difference in whether children embrace learning or struggle in school.

“The one thing that matters, above all things — whether the child care is given in the home or whether it’s given in some other setting — is the quality that is given,” Thomas said, adding that parents, child care providers, and preschools are the first leg in a child’s educational relay race. “As we prepare to hand the baton on to the second leg — which is the kindergarten experience — we want to make sure that we have given [young children] the opportunity to understand they’re safe, they’re loved, and they have the skills.”

First Things First CEO Sam Leyvas said Quality First is doing its part by partnering with child care and preschool providers and funding quality improvements that research proves help children thrive. Now, through QualityFirstAZ.com, Leyvas said the program also provides information to families to inform their decisions about child care and preschool, including a checklist of questions to ask providers and a listing of early care and education providers around the state that participate in Quality First.

“It is our sincere hope that the information at QualityFirstAZ.com sparks conversations — between parents and providers and across communities statewide — about the importance of quality early learning and about the stake we all share in improving the quality of child care and preschool for our children,” Leyvas said, “because everyone benefits when children come to school healthy and ready to succeed!”

First Things First is a voter-created, statewide organization that funds early education and health programs to help children be successful once they enter kindergarten. Decisions about how those funds are spent are made by local councils staffed by community volunteers.

To learn more, visit azftf.gov.

October 2013 — East Valley — ­ Healthy Cells Magazine — Page 19

fall prevention

Staying Steady on Your Feet

By Denise McGinley, RN, MSNAd, Director of the Center of Orthopaedic Innovation at St. Luke’s Medical Center

F

alls are the leading cause of fatal and nonfatal injury in adults 65 and older, and it is estimated that more than 30 percent of the elderly fall each year. While many people assume that falls are a normal consequence of aging, they don’t have to be. In fact, falls that happen as a result of slipping, stumbling, or tripping are often preventable.

As we age, structural changes occur inside the inner ear, which can affect balance. With that said, people often limit their physical activity because of their fear of falling. However, staying active is good for your overall health and will actually keep you from falling. We can compensate for these changes with some simple exercises that can increase muscle memory and strengthen bones.

Therefore, I recommend the following exercises to increase balance and stability: • Medicine Ball: Spending a few minutes each day sitting on a medicine ball while working or watching TV can pay big dividends when it comes to core strength, which is directly correlated with balance.

• Walk the Line: Walking heal-to-toe in a very slow and deliberate fashion for 20 paces is also known to improve balance, muscle memory, and strength.

Page 20 — Healthy Cells Magazine — East Valley — ­ October 2013

• Play Ball: As you progress to more challenging exercises, standing on one foot and tossing a ball back and forth between several people is a fun and interactive way to increase stability.

In addition to exercise, simple fixes to the home can be made to prevent falls such as de-cluttering, adding handrails to the shower, taking commonly used items off high shelves, removing decorative throw rugs, and increasing light.

St. Luke’s Medical Center is holding a free seminar on this topic on Monday, Nov. 4, from 9 – 10 a.m. at Chandler Senior Center, 202 E. Boston St. in Chandler. Chip Merritt, a physical therapist at St. Luke’s Medical Center and Tempe St. Luke’s Hospital is the featured presenter. To register to attend, or to find out more information about the available services, call 1-877-351-WELL (9355). The hospital is located at 1800 E. Van Buren St. in Phoenix.

strength training

Keeping Your Game in Motion

S

By John A. Brown, MD, CORE Institute

trength training and conditioning are the essence of sport. As we draw closer to the much anticipated fall sports schedule, teams and athletes are in the midst of intense training. It is well known that training techniques have direct benefits for the athlete and their chosen sport. The understanding of proper training and the application of these principles is essential for the athlete to reach their full potential.

Up to 45 percent of the human body is composed of lean muscle, also known as skeletal muscle. These are the muscles that we control; the muscles that allow us to jump higher and hit harder. Training this skeletal muscle system can seem rather complicated and for some, is a major hurdle in trying to maximize their sports performance. However, if broken down into three separate phases, it becomes an achievable and key part of athletic training.

Phase one of the workout is the warmup. The warm-up increases the temperature of muscle, elevating its ability to burn calories for energy, also known as the metabolic rate. This then allows the muscle to increase the speed of muscle contraction. Sport specific stretching during warm up also helps the muscle prepare for activity. Performance associated nerves are activated during this phase. Ten minutes of light exercise and sports specific stretching is required to adequately prepare the muscles for high intensity training.

The next phase is high intensity training. As it relates to strengthening, if an athlete is specifically training for strength gains then he/she should be involved in a dedicated strengthening pro-

gram. Although cross-training is an excellent way to combine both endurance and strengthening programs, athletes who focus on strengthening alone can see up to 20 percent more strength gains than an athlete in a cross training program. Again, sports specific strengthening exercises are emphasized as well as a constant focus on core strengthening. Core strengthening focuses on the mid section of the body: the abdominal, low back and gluteal muscle groups. A strong core is a stronger athlete.

The final workout phase is the cool down. This is often overlooked.

This phase consists of a low-demand activity and stretching. A cool down period may affectively minimize soreness and stiffness during the days after hard training or competition.

A stronger athlete is a more complete athlete. Focusing on a sport specific strength-training program is an essential part of developing the complete athlete. Following the three phases of training is the foundation of a successful training program and keeping life in motion.

Dedicated to providing technologically advanced surgical techniques and rehabilitation, The CORE Institute provides state-ofthe-art research labs, surgical spine centers, less-invasive surgery, on-site imaging, and physical therapy. The CORE Institute has locations in Arizona and Michigan. For more information, please visit www.thecoreinstitute.com or call 866-974-2673.

October 2013 — East Valley — ­ Healthy Cells Magazine — Page 21

fire safety

Learn About Fire Escape Plans

I

n the event of a fire, remember that every second counts—so you and your family must always be prepared. Escape plans help you get out of your home quickly. In less than 30 seconds, a small flame can get completely out of control and turn into a major fire.

It only takes minutes for a house to fill with thick black smoke and become engulfed in flames.

Prepare and practice your fire escape plan twice a year with everyone in your household, including children and people with disabilities. It's also a good idea to practice your plan with overnight guests. Some tips to consider when preparing your escape plan include: • Draw a map of each level of your home and show all doors and windows. Find two ways to get out of each room. Make sure all doors and windows that lead outside open easily.

• Only purchase collapsible escape ladders evaluated by a recognized testing laboratory. Use the ladder only in a real emergency.

Page 22 — Healthy Cells Magazine — East Valley — ­ October 2013

•T each children how to escape on their own in case you cannot help them.

• Have a plan for everyone in your home who has a disability.

• Practice your fire escape plan at night and during the daytime.

Security Bars Require Special Precautions Security bars may help to keep your family safe from intruders, but they can also trap you inside in the event of a deadly fire!

Windows and doors with security bars must have quick release devices to allow them to be opened immediately in an emergency.

Make sure everyone in the family understands and practices how to properly operate and open locked or barred doors and windows.

Immediately Leave the Home When a fire occurs, get out fast: you may only have seconds to escape safely. Take the safest exit route, but if you must escape

through smoke, remember to crawl low, under the smoke and keep your mouth covered. The smoke contains toxic gases, which can disorient you or, at worst, overcome you.

children not to hide from firefighters. If someone is missing, or pets are trapped inside your home, tell the firefighters right away. They are equipped to perform rescues safely.

Never Open Doors that are Hot to the Touch When you come to a closed door, feel the doorknob and door to make sure that fire is not on the other side. If either is hot, leave the door closed and use your secondary escape route. If the door feels cool, open it slowly. Be ready to shut it quickly if heavy smoke or fire is present.

If you can't get out, close the door and cover vents and cracks around doors to keep the smoke out. Call 9–1–1 or your local emergency number. Stay where you are and signal for help at the window with a light-colored cloth or a flashlight.

How Fire-Safe Is Your Home?

You won’t know until you do a fire safety walkthrough. Conduct a fire safety walkthrough of your home on a regular basis. Use the following tips to help you in your walkthrough: • Keep clothes, blankets, curtains, towels, and other items that can easily catch on fire at least three feet from space heaters and away from stove burners.

• Place space heaters where they will not tip over easily.

• Have chimneys cleaned and inspected every year by a professional.

• Always use a metal mesh screen with fireplaces and leave glass doors open while burning a fire.

• Never leave cooking unattended.

• Be sure your stove and small appliances are off before going to bed.

• Check for worn wires and do not run cords under rugs or furniture.

• Never overload electrical sockets.

• Keep lighters and matches out of the reach of children.

• Never leave cigarettes unattended and never smoke in bed.

• Make sure cigarettes and ashes are out. The cigarette needs to be completely stubbed out in the ashtray or run under water.

Designate a Meeting Place Outside and Take Attendance Designate a meeting location a safe distance in front of your home. For example, meet under a specific tree or at the end of the driveway or front sidewalk to make sure everyone has gotten out safely and no one will be hurt looking for someone who is already safe. Make sure everyone in your home knows how to call 9–1–1 or your local emergency number and that your house number can be seen day or night from the street.

Once Out, Stay Out Remember to escape first and then notify the fire department using the 9–1–1 system or proper local emergency number in your area. Never go back into a burning building for any reason. Teach

For more information, please visit www.firesafety.gov.

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October 2013 — East Valley — ­ Healthy Cells Magazine — Page 23

healthy teeth

Take Care of

Your Smile T

here’s a lot more that goes into a great smile than just keeping the pearly whites, well, white. Protect­ing tooth enamel plays an important role in having a beautiful and healthy smile.

What is Tooth Enamel?

Enamel is the thin outer covering of the tooth. It’s the hardest tissue in the human body and it helps protect teeth from the wear and tear that comes with chewing, biting and grinding. It also helps insulate teeth from hot and cold, making it possible to enjoy ice cream or hot coffee. While enamel is hard, it can chip or crack.

Once the enamel layer is lost, it cannot regenerate.

What Causes Enamel Erosion?

Enamel erosion happens when acids wear away the enamel on teeth, which can lead to the loss of tooth structure. The calcium that’s in saliva will usually help strengthen teeth after you have a small amount of acid, but too much acid prevents that from happening. Enamel erosion can be caused by a number of things: Page 24 — Healthy Cells Magazine — East Valley — ­ October 2013

• Excessive consumption of carbonated drinks — sodas and other carbonated drinks contain high levels of phos­phoric and citric acids, which can dissolve the enamel on your teeth quickly. The more you drink, or the longer you hold the drink in your mouth, the more damage is done.

• Fruit drinks (some acids in fruit drinks are more erosive than battery acid) • Dry mouth or low salivary flow • Diet (high in sugar and starches) • Acid reflux disease • Gastrointestinal problems • Medications (aspirin, antihistamines) • Genetics (inherited conditions) • Environmental factors (friction, wear and tear, stress and corrosion)

Protecting Tooth Enamel

There are some simple things that you can do to help take care of your enamel and keep your teeth healthy:

• Brush and floss daily. Mom and the dentist are right. Keeping your teeth clean prevents enamel-damaging elements from building up.

Be sure to brush for two minutes at least twice a day.

• Use fluoride toothpaste. Fluoride is a tooth strengthener, so it should be a part of your twice-daily brushing routine. For fluoride toothpaste with enamel care built in, consider ARM & HAMMER® Complete Care™ Enamel Strengthening toothpaste. It’s the only toothpaste with fluoride and Liquid Calcium®, which strengthens enamel while gently removing plaque and whitening teeth. Learn more at www.ahcompletecare.com.

• See a dentist for regular check-ups and cleaning. Not only will it help keep your teeth cleaner, but also your dentist can detect problems before you can — which means a small problem can be taken care of before it becomes a big one.

• Drink sodas in moderation. Sodas can be 10 times more corrosive than fruit juices in the first three minutes of drinking, according to a study pub­lished in the Academy of General Dentistry (AGD) journal “General Dentistry.” The acids in the beverages damage your enamel, which then allows bad bacteria to get to the tooth. If you’re not going to avoid sodas or fruit juices, rinsing after enjoying these types of drinks can help.

• Be careful about other beverages, too. Another study by the AGD found that the damage caused by non-cola and sports beverages was three to 11 times greater than cola-based drinks, with energy drinks

and bottled lemonades causing the most harm to tooth enamel. Sports beverages contain additives and organic acids that can advance dental erosion. These organic acids break down calcium, which is needed to strengthen teeth and prevent gum disease.

• Sip with a straw. Drink sodas and fruit juices with a straw, which helps acids to bypass the teeth.

• Be mindful of snacking. Eating foods which are high in sugar and starches increases the amount of acid in your mouth. If you can’t avoid snack­ing, brush your teeth afterward or at least give it a good rinsing. Snacking on celery, carrots or apples helps clear away loose food and debris.

• Chew sugar-free gum. It increases saliva production, and saliva has minerals that helps strengthen teeth. Choose a sugar-free gum that has xylitol, which can reduce acids.

• Wait one hour to brush your teeth. Because acid weakens enamel, brushing immediately after consuming highly acidic food or drinks, like wine, coffee, citrus fruits and soft drinks, runs the risk of wearing away the enamel in its weakened state.

Taking good care of your teeth lets you show off a great smile — and a healthy mouth — for a long time.

Source: Arm & Hammer Complete Care

Rita Eagleson Contact Rita Eagleson for portrait, event Photography

602-481-8709 www.ritaeagleson.com • rleagleson@msn.com October 2013 — East Valley — ­ Healthy Cells Magazine — Page 25

quiz

Test Your HealthyCells Knowledge ®

M A G A Z I N E

The following questions are relevant to this month’s Healthy Cells Magazine.

3. For older adults trying to improve their balance, sitting

on a medicine ball for a few minutes each day helps...

a. them keep track of their medicine ball.

b. prepare for sitting on other round things.

c. make them appreciate standing up.

d. improve their core strength.

4.

Pumpkin Seeds are rich in zinc and... a. vitamin C. b. magnesium. c. einsteinium. d. tilapia.

5.

Enamel erosion happens when this wears away at teeth... a. turpentine. b. carbon dioxide. c. acid. d. saliva.

6.

Dr. David Kells has influenced women’s health care... a. by writing the self-help guide The Book of Kells. b. through persistent government lobbying. c. with his deft sousaphone skills. d. by embracing the model of the patient centered home.

7.

Ten minutes of light exercise and stretching is required to... a. prepare muscles for high intensity training. b. fit into your favorite jeans. c. prepare for a marathon. d. cool down.

8.

Claudication is a common symptom of... a. cataracts. b. peripheral artery disease. c. algae blossom. d. urinary tract infection.

Page 26 — Healthy Cells Magazine — East Valley — ­ October 2013

Domestic abuse is... a. only done to women. b. never acceptable. c. only allowed in extreme cases. d. always physical.

10. The American Cancer Society recommends women over

40 have...

a. frequent pedicures.

b. routine mammograms.

c. check-ups every other month.

d. their teeth cleaned semi-annually.

Answers:

2. If you spend 12–20 minutes with your heart rate in the exercise target zone, you have achieved...

a. EPOC, or Excess Post-exercise Oxygen Consumption.

b. legendary status.

c. maximum thigh-burn.

d. the first level of exercise enlightenment.

9.

1. According to Cathy Peterson at Gemini Hospice, a good way to relieve stress is to... c. exercise for 20 minutes, two or three times a week. Learn how to deal with the stress of caring for a loved one on page 12.

2. If you spend 12–20 minutes with your heart rate in the exercise target zone, you have achieved... a. EPOC, or Excess Post-exercise Oxygen Consumption. Learn more about calorie burning on page 18.

3. For older adults trying to improve their balance, sitting on a medicine ball for a few minutes each day helps... d. improve their core strength. Core strength is essential to balance. See what else you can do to improve balance on page 20.

4. Pumpkin Seeds are rich in zinc and... b. magnesium. Find out more about the nutritional value of pumpkin seeds on page 10.

5. Enamel erosion happens when this wears away at teeth... c. acid. Learn more about caring for your pearly whites on page 24.

6. Dr. David Kells has influenced women’s health care... d. by embracing the model of the patient centered home. To learn more about Dr. Kells and iWomen’s Health Care, see page 14.

7. Ten minutes of light exercise and stretching is required to... a. prepare muscles for high intensity training. For more information on high intensity training, see page 21.

8. Claudication is a common symptom of... b. peripheral artery disease. Discover more symptoms and warning signs of PAD on page 13.

9. Domestic abuse is... b. never acceptable. To find out more about the different forms of abuse, read page 8.

10. The American Cancer Society recommends women over 40 have... b. routine mammograms. To learn more about breast cancer awareness, go to page 6.

1. According to Cathy Peterson at Gemini Hospice, a good way to relieve stress is to...

a. stay busy until it passes.

b. drive extremely fast.

c. exercise for 20 minutes, two or three times a week.

d. express rage to non-threatening strangers.

Last year, it hurt too much to stand.

Today, she carries a nation on her shoulders.

At her clinic in Freetown, Sierra Leone, Dr. Olabisi Claudius-Cole treated patients of all ages with any condition, and would often take no payment in return. When arthritic hips and knees kept her from the rigors of daily patient care, a disaster loomed.

Dr. Claudius-Cole’s sister led her to an American orthopaedic specialist, who had just heard rocker/activist Bono issue his mandate for caring people everywhere to step up and make a difference. As he listened to Dr. Claudius-Cole, he saw his own chance to do just that. Donating his own surgical services, he helped mobilize an entire medical team to get Dr. Claudius-Cole back on her feet. He even arranged free hip and knee implants.

Today, Dr. Claudius-Cole is fully recovered, and back at her vital healing practice in West Africa. Her story truly brings new meaning to the term “pro-Bono.” We share it here because it sends two of the most contagious messages we know. Don’t give up, and remember to give back.

Celebrating Human Healing orthoinfo.org

aaos.org/75years

Give blood. Save lives.

Help save babies like Trenton...

Born on May 29 with severe heart problems, Trenton is alive today because of 46 blood transfusions at Phoenix Children’s Hospital

“Blood donors saved Trenton every couple of days for the first month of his life.”

~Trenton’s mother, Britni

Give blood and save lives by visiting one of our two convenient East Valley donor center locations!

CHANDLER

1989 W. Elliot Rd., #32 (Elliot Rd. & Dobson Rd.)

MESA

1337 S. Gilbert Rd., #101 (Gilbert Rd. & Hampton Ave.)

CIRCLE K & FILIBERTOS

CHANDLER DONOR CENTER

Give blood 3 times a year!

1-877-UBS-HERO (827-4376) www.UnitedBloodServicesAZ.org

S GILBERT RD.

N DOBSON RD.

W ELLIOT RD. MESA DONOR CENTER

E HAMPTON RD.

Give blood 3 times a year!

Schedule your appointment today: Give blood 3 times a year!

1-877-UBS-HERO (827-4376) www.UnitedBloodServicesAZ.org

1-877-UBS-HERO (827-4376) www.UnitedBloodServicesAZ.org

Give blood 3 times a year!

1-877-UBS-HERO (827-4376) www.UnitedBloodServicesAZ.org