Oct 2015:Mental Health

VALLEY OF THE SUN

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

OCTOBER 2015

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M A G A Z I N E

Mental Health

Raising Awareness and Saving Lives

The ABCs of Melanoma Taking Your Breath Away, COPD Can a Whole Food Diet Change Your Health?

I n - H o m e

S e n i o r

C a r e

S e r v i c e s

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letter from the owner

L

iving in Arizona has intensified my fondness of the fall season. Probably because it’s the end of triple digit hot weather, and on to six months of mild temperatures; the reason most of us tolerate living in a desert. But I do miss the spectacular display of fall foliage, the vibrant colors, and rustling of leaves from my days of living in the Midwest.

On October 23rd, My Hope Bag will have their annual fundraiser, Bingo for Boobies, to coincide with Breast Cancer Awareness. My Hope Bag offers compassion, inspiration, education and Hope to women diagnosed with breast cancer. Have fun while supporting a great cause!

Register at shop.myhopebag.org or visit www.myhopebag.org for more information.

I want to thank everyone that signed up for the digital subscription of Healthy Cells Magazine during the months of July and August. The winner of a 60-minute massage from Keystone Body Therapies (formally Structura Body Therapies) is Jamie Fletcher.

Another lucky winner will be selected November 30th. Sign up to receive an email when each new edition is available on the internet for a chance to win. Just visit www.heathycellsmagazine.com/subscribe, select Valley of the Sun edition, and give us your name and email address.

Sincerely,

Monica Tegg/Owner, Healthy Cells Magazine ®, East Valley Monica@healthycellsmagazine.com, www.healthycellsmagazine.com/phx, 480-204-3090, #healthycellsAZ, Facebook.com/healthycellsmagazine.phx

Insurance Resources, LLC Putting the Pieces of the Puzzle Together

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October 2015 — East Valley — ­ Healthy Cells Magazine — Page 3

OCTOBER 5

Medicare Open Enrollment: Changing Plans AND Keeping Your Provider

6

Physical: Breaking Down Skincare Products

2015

This Month’s Cover Story:

Volume 3, Issue 10

Mental Health

Raising Awareness and Saving Lives page 16 Cover photo credit: OcusFocus/iStock

8

Nutritional: Of Health and Heroes

10

Emotional: Mental Illness and Its Place in Our World — A Reflection From Jessica Braun

12

Breast Cancer Awareness: Understanding Breast Health, Part 1

13

Rate Your Sleepiness: What’s Your Sleep Apnea Score?

14

Skin Care: The ABC’s of Melanoma

15

Senior Advocate: Where Do You Start When Assisted Living Is the Answer?

19

The Common Virus: What Is Shingles?

20

The Power of Food: Can a Whole Food Diet Change Your Health?

22

Companion Care: Selecting an In-Home Caregiver

For advertising information, contact Monica Tegg, owner, Valley of the Sun Edition Cell: 480-204-3090 • Fax: 309-691-2187 PO Box 6233, Chandler, AZ 85246 monica@healthycellsmagazine.com Healthy Cells Magazine® is a division of:

23

Healthy Aging: Depression Is Not a Normal Part of Growing Older

24

A Hearing Solution: Take Control of Your Hearing and Your Life — Do What’s Right for YOUR HEARING!

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.

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Business Coaching: Do the Work

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 health care 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.

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Proactive Care: Taking Your Breath Away — Living With COPD

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.

1327 E. Kelly Ave., Peoria Heights, IL 61616 • Ph: 309-681-4418 • Fax: 309-691-2187 info@limelightlink.com

medicare open enrollment

Changing Plans AND Keeping Your Provider

Patty Vieira

By Patty Vieira, Insurance Resources, LLC

T

he Medicare annual enrollment period is October 15 – December 7, which means it’s time to review and make changes to your health care plan. When doing so, it is very important to make sure you are enrolled in the plan that best fits your needs. One of the biggest concerns I hear from healthcare providers is that their patients change plans, and are unaware of changes they made to their out-of-pocket expense, and the ability to continue with their providers.

Listening to a client’s needs and gathering all the important information is critical. Failing to inform a client about both the advantages and disadvantages of each choice can result in a client being caught in a plan for the year with no ability to change until the next open enrollment. A good professional will want to encourage the doctor/ patient relationship, and will assist you in finding a plan that will keep that relationship in place.

Have questions about Individual or Medicare Insurance? Patty Vieira is an Independent Insurance Agent with 28 years of experience. She specializes in simplifying Medicare Insurance plans and quotes, and finding the right plan to meet the unique needs for each client. Call: 480-220-7233, email: pattyjvieira@gmail.com, or visit www.insurancebypatty.com.

Photo credit: zimmytws/iStock

There are going to be a lot of very attractive Medicare Advantage plans this year that advertise a zero premium. While many clients enjoy these plans and there is a great premium savings, there are some drawbacks. These plans require a specific network of doctors and healthcare providers; this can be very tricky if you do not want to change your physicians, or would like to continue with specific facilities. It is important to verify that they are available in the new plan, and also confirm your potential out-of-pocket expenses. With the proper research, they can be an affordable option.

If you choose a Medicare supplement, you will pay a monthly premium to the insurance company. Because it’s a supplement to Medicare, as long as it’s a Medicare-approved procedure and the physician and/or facility is contracted with Medicare, you will have very little, if any, out-of-pocket besides your premium, and there are no networks or required referrals.

When open enrollment approaches, I see a large influx of part time agents, and like any other industry, you are going to have good insurance agents and bad ones. I always recommend working with an agent that is committed with Medicare products year-round, and is contracted with multiple companies that offer a large variety of plans.

This will help insure that your needs are being met 100 percent.

An insurance professional will confirm all this information before even presenting you your options for the coming year. The right agent can be a life saver by helping you navigate through all the various insurance options, researching the plans your physicians accept, and coordinating the benefit options that will meet your unique needs. This can save you time and money, and help avoid a lot of frustration.

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Call for your free consultation October 2015 — East Valley — ­ Healthy Cells Magazine — Page 5

physical

Breaking Down Skincare Products

By Lisa LoCoco, LE, CLT, LSO, Derma Health

L

abels on skincare products are always difficult to read and understand. The fine print strains your eyes; not to mention, you have no idea what “Ceteareth-20” is. The skincare industry, like all other industries, wants to be more appealing to consumers, and often mislead them into thinking they are purchasing an “all-natural” or “organic” product. Companies are only supposed to label their product organic if, in fact, all the ingredients are certified-organic. But they also can say it is “made with organic,” if it contains 70 percent certified-organic ingredients.

Unfortunately, this still leaves 30 percent room for toxins.

Skincare companies often portray a medical view — with taglines such as, “#1 Dermatologist Recommended,” “All-Natural,” “Clinically Corrective Skincare,” etc. The truth is, most over-thecounter products found in drug stores and department stores contain a minimal amount of active ingredient, and also contain harmful ingredients.

Unfortunately, many companies are taking the “innocent until proven guilty approach,” meaning, unless a chemical is proven to cause harm to human health, it is classified as GRAS, or “generally recognized as safe.” This classification is upheld by the U.S. FDA. The best thing we can do as consumers is educate ourselves on harmful ingredients that are present in over-the-counter products.

Here’s a list of toxins to avoid in products: Coal/Tar: Sometimes listed as a color plus a number (ex, FD&C Red No. 6). It’s used in dry skin treatments, anti-lice, and antidandruff shampoo, and is a known Carcinogen. A carcinogen is any substance, radionuclide, or radiation that is an agent directly involved in causing cancer. This may be due to the ability to damage the genome, or to the disruption of cellular metabolic processes.

Fragrance/Parfum: Connected to headaches, dizziness, asthma, and allergies. Artificial fragrances can also cause acne infections, sensitization, and photosensitivity. They often contain Phthalates.

Phthalates: A family of chemicals used in plastics that were banned in the EU and California in children’s toys, but present in many lotions. It softens and increases the flexibility of plastics and vinyl. Phthalates are linked to endocrine disruption, liver/kidney/lung damage, and cancer.

Silicone-derived Emollients: Used to make a product feel soft, but they prevent the skin from breathing and are linked to tumor growth. Examples include: Dimethicone, Dimethicone Copolyol, and Cyclomethicone.

Parabens (widely used in the 1950’s): Used as a preservative to prolong shelf life and prevent bacteria growth of a product. It’s linked to cancer, endocrine disruption, and reproductive toxicity (mimics estrogen, causing estrogen disruption). Often listed as Methylparaben, Ethylparaben, or Propylparaben.

Clinical Skincare FAQ Why do I need a clinical skincare product?

Clinical product lines obtained from a dermatologist or medical spa contain significantly more active ingredients that are necessary to achieve results. Clinical products have a lower pH than overthe-counter products. Look for a line of products that is fruit-based and full of antioxidants. Some products use natural fruit enzymes and peels with natural lighteners and preservatives, which can be gentle or aggressive, as needed.

Mineral Oil: A by-product of petroleum that is used in baby oil, moisturizers, and styling gels. It creates a film that impairs the skin’s ability to release toxins.

Page 6 — Healthy Cells Magazine — East Valley — ­ October 2015

What are antioxidants?

Antioxidants are molecules which can safely interact with free radicals and terminate the chain reaction before vital molecules are damaged. Free radicals are formed naturally in the body, are highly reactive, and have the potential to cause damage to cells — including damage that may lead to cancer.

What are fruit enzymes?

Enzymes are biological molecules (proteins) that act as catalysts, and help complex reactions occur everywhere in life. Fruit enzymes strengthen the natural exfoliation process, which will reveal new and healthy skin cells. Fruit contains natural enzymes, and for most skin types, they are safe to use. Enzymatic fruits, such as papaya and pumpkin, provide both antioxidant nutrition and exfoliation to the skin when mixed with other fruits, such as lemon, pomegranate, blueberry, and kiwi.

What is pH, and why is it important when it comes to my skincare regimen? pH stands for “potential hydrogen,” and is used to describe the acid-alkaline ratio of a substance, which ranges from 0 (most acidic) to 14 (most alkaline). The goal is for the skin to have a 5.5 pH balance, which is in the middle of the scale.

For example, if the skin is too alkaline, it will become dry and sensitive. When the skin is too acidic, which is rare, we see more aggressive breakouts. This indicates that the skin is being “stripped,” resulting in inflammation, redness, and pain to the touch.

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Why do I need multiple products? I just want one “miracle product.”

Unfortunately, it is not that simple when it comes to skincare.

Each product in a skincare regimen is dependent on the other, preparing the skin for the next step.

• Cleanser: cleans the skin •T oner: balances pH levels and removes any cleanser that may remain • Exfoliant: removes dead skin cells at the surface • Serums: hydrate and infuse the skin with vitamin C • Moisturizer: locks in those serums, hydrates, and contains SPF to protect the skin from the harmful rays of the sun It can be very confusing when reading the labels and knowing the difference between products that will improve your skin and are good for you; and knowing what to avoid. Consulting with a dermatologist or skin care professional that offers safe effective products is key.

At Derma Health, we understand you have questions…and we have the answers. We carry an all-natural professional grade skincare line that we are sure you’ll love. Get a complimentary consultation at one of the five valley locations! Come in for a tour and get a “feel” for our place. It’s your money, your skin, your body, and your future. Don’t you want to look and feel great—inside and out?

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Photo credit: OlgaMiltsova/iStock

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October 2015 — East Valley — ­ Healthy Cells Magazine — Page 7

nutritional

Of Health and Heroes

The Campbell family on their dairy farm.

A Hero One of my heroes is T. Colin Campbell (born in 1934). He grew up on a dairy farm, where he learned about hard work and humility. He attended college and earned his PhD in Nutrition, Biochemistry, and Bacteriology. He became a noted scientist and renowned academic, with decades of research in the laboratory funded by grants from the United States government — including the National Institutes of Health.

Dr. Campbell is devoted to scientific exploration. He has published over 300 research articles, many of which are in top-notch peer reviewed academic journals. He was even involved in policy-making at the national level during the McGovern era. Dr. Campbell served on a committee convened by Senator McGovern that made healthy eating recommendations for American citizens. Somehow, the food industry got involved, and influenced the report recommendations. What were the results? Do you remember when a plethora of new, low-fat food products, such as skim milk and lowfat cheese, appeared in the 1980’s? One cannot help but notice that three decades later, low-fat foods have not slimmed Americans down. The food companies are still profiting, but our citizens are puffier and sicker than ever.

Food What does food have to do with health? In the past, folks used to grow and prepare most of their food locally. Then, grocery stores with shelf space, refrigeration, and freezer storage were connected by the system of integrated highway networks. Industrialized food manufacturers created and marketed products with extended shelf-life. Convenience became king. Do you remember the first time you saw Wonder Bread, frozen TV dinners, and chicken pot pies? As the societal pace picked up, so did the proliferation of fast food restaurants and highlyprocessed snacks.

Health While consumption of junk food increased, medical students spent lots of time and money learning about pharmaceuticals and surgeries, not nutrition. So, even though the “father of medicine,” Hippocrates, said, “Let food be thy medicine,” most medical schools offer only an average of 20 total contact hours related to nutrition.

In the 1980’s, The China Project, the largest study of its kind, was conducted with 6,500 people in 65 rural Chinese counties. This project was jointly funded by: Cornell University (where Dr. Campbell was a professor), the University of Oxford, and the government of China. A mountain of data resulted in statistically significant findings related to diet, lifestyle, and disease characteristics. Interestingly, the rural Chinese typically ate very little animal food products, but mostly ate food from the land — including rice, beans, grains, legumes, vegetables, and fruits.

Page 8 — Healthy Cells Magazine — East Valley — ­ October 2015

By Anne Ledbetter, EdD, Director of Education, T. Colin Campbell Center for Nutrition Studies Dr. Campbell combined his research with the scientific literature. As a result, he recommended that the benefits of a whole food, plant-based diet and healthy lifestyle are enormous. He had the courage to observe and acknowledge that too much animal protein is not good for our health.

To capture these amazing results, Colin Campbell and his son Thomas coauthored The China Study (2005), which quickly became a bestseller.

This groundbreaking work analyzed The China Project data, and provided insights about: good nutrition, our obsession with protein, turning off cancer, heart disease, diabetes, autoimmune diseases, and good nutrition. It has been translated into dozens of languages, and has inspired communities — and even some governments — all over the world.

Selected content from The China Project and years of research provided the foundation for Dr. Campbell’s somewhat controversial vegetarian nutrition course at Cornell University. The course was suddenly cancelled, but luckily the Center for Nutrition Studies, a nonprofit organization, is able to offer the course, online to anyone interested in learning about the science behind a plant-based diet and lifestyle. After the course was mysteriously cancelled, being the hero he is, Dr. Campbell created a non-profit organization. The Center for Nutrition Studies offers an online course so that all those who are curious about a plant-based lifestyle can learn more.

Plant-Based Nutrition Certificate graduates worldwide — including physicians, nurses, pharmacists, and healthcare workers — are empowered to confidently select their food wisely in this land of free choice.

Choose Health According to the dictionary, “choose” means, “To select freely and after consideration, to take an alternative.” “Health” is, “The condition of being well or free from disease.” In our country of religious, cultural, and political freedoms, choosing to eat whole, plant-based foods should not seem extreme. Yet, somehow hotdogs, hamburgers, milk, and cheese — like apple pie — seem to be as symbolic as the American flag. Unfortunately, this goes along with accepting heart attacks, cancer, and diabetes. There is another way.

As individuals and groups learn more about the advantages of a plant-based diet, the mainstream will continue to shift to a diet rich in plants and other whole foods. We will return to our gardens. We will linger longer in the produce aisle and farmer’s markets. We will enjoy vibrant and healthy lives. Thanks to the teachings and research of Dr. T. Colin Campbell — a distinguished, humble, brave, and noble hero — for enabling us to choose health!

Please look for more articles on how to integrate whole plant-based foods into your life in future editions of this magazine. For more information about the online Plant-Based Nutrition Certificate course, call eCornell at 866-326-7635 and visit nutritionstudies.org.

Harvest Stew This hearty plant-based, oil-free stew is a delicious combination of beans, corn, squash, and tomatoes.

Ingredients 1/2 c. water or low-sodium vegetable stock 1 Tbsp. low-sodium soy sauce (use wheat-free if you are gluten-sensitive) 1 onion, chopped 1 red bell pepper, diced 4 large cloves of garlic, minced 1 lb. (about 4 cups) butternut or other winter squash (often available pre-cut) 1 15oz. can crushed or ground tomatoes 1 c. water 1 15oz. can kidney beans 1 1/2 c. corn, fresh or frozen 1 1/2 tsp. oregano 1 tsp. chili powder 1/2 tsp. cumin 1/4 tsp. black pepper Preparation Heat 1/2 cup water or stock and soy sauce in a large pot, then add the onion, bell pepper, and garlic. Cook over medium heat until the

onion is soft and most of the water has evaporated. Cut the squash in half and remove the seeds, then peel it and cut it into 1/2-inch cubes.

Add the squash to the onions, along with the chopped tomatoes, 1 cup of water, oregano, chili powder, cumin, and pepper.

Cover and simmer until the squash is just tender when pierced with a fork, about 15 minutes. Add the kidney beans with their liquid and the corn. Continue cooking another 5 minutes. For a festive look, serve it in a hollowed out bread bowl or pumpkin.

For more healthy recipes, please visit http://nutritionstudies.org/recipes Source: nutritionstudies.org/recipes/soup/harvest-stew

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October 2015 — East Valley — ­ Healthy Cells Magazine — Page 9

emotional

Mental Illness and Its Place in Our World A Reflection From Jessica Braun

Sheriolyn Curry, Mdiv, CSA

Submitted by Sheriolyn Curry, MDiv, CSA, Comfort Keepers

T

he moment I woke up in the hospital after I tried (and failed) to commit suicide, I felt only one emotion: anger.

I was so angry with my family for calling an ambulance instead of letting me die. I was so angry with my close friends for not caring enough. But most of all, I was so angry with the world for not understanding what I was going through, and for society’s subtle messages constantly telling me I was a freak—not normal—because I had a mental illness.

I was so saturated with anger that I couldn’t feel anything else for days. I just laid in that bed, heart pounding and head reeling, completely unable to acknowledge that I had just been given a second chance at life. Why would I even want a second chance when I failed so miserably the first time? The world had been telling me for years that I wasn’t good enough to deserve anything at all. I was weird, I was crazy, I was hyperemotional…It didn’t matter if there was something legitimately wrong with me to make me behave this way. I couldn’t seem to control my emotions, and that made people scared of me.

I was also frustrated with my doctors and counselors.

Nobody seemed to really understand what I was saying. One of the biggest struggles when you have a mental illness is just trying to deal with the system that is supposed to help you. I have seen what it takes to get mental help—it’s not easy. Compared to physical medicine, mental medicine is very young; and it still has a long way to go.

Society’s acceptance and open-mindedness also still has a long way to go. In our world, there’s no comparison in the way people treat you when you have mental illness, as opposed to a physical illness.

You wouldn’t judge someone who was born with HIV for their parents’ mistakes. You wouldn’t judge someone with cancer as being lazy after their chemo treatment. You wouldn’t laugh at someone with a broken leg for not being able to walk.

So you shouldn’t judge someone with a mental illness as anything other than a regular person with a serious medical condition. Mental illnesses do not make any person weird, lazy, crazy, or freakish. When a person has a mental illness, it only means that there is a chemical imbalance in their brain, or that person has gone through something so traumatic that it literally damaged their brain. It can be just as genetic as cancer, or it can be just as environmental as someone breaking his or her leg. Mental illness is legitimate—it is more than feeling sad all the time.

People watch those afflicted with mental illnesses from the sidelines; we see someone deteriorating in front of us due to a mental illness, but in our heads, it is somehow their own fault. You might not think about it, but you probably encounter stereotypes about people with mental illnesses every day.

Here are some examples of modern stereotypical thinking in Page 10 — Healthy Cells Magazine — East Valley — ­ October 2015

After years of struggling with mental illness, Jessica, 24, is finally back to living life the way she always wanted to.

regards to mental illness: The schizophrenic on the street is homeless because he is crazy and refuses to get help or hold down a job. Our prisons are filling up with criminals who refuse to take their anti-psychotic medications. People are committing suicide because they are cowardly and shallow. People are lazy, silly, or unsuccessful for not finishing school or getting a job.

Eventually, I started a new medication that actually worked for me. I very slowly started feeling like I could do more things. I got a part-time job, which led to a full-time job, which led to me feeling like I was a normal person again. I still struggle dealing with all the things I know I have lost due to my mental illness, and it still hurts to experience the memories from that part of my life. I will always have to deal with this issue—it’s a chronic illness. But at least I now know that I can manage it and still live a normal life. I now know that it is possible to feel happiness again, and I appreciate that happiness so much more when I feel it.

If you know someone with mental illness, gently encourage them to seek help from medical professionals. Tell them to stick with it—the mental health care system is extremely hard to navigate, but we need it. For the sake of your friends or family with mental illness, and for people like me that you don’t even know, please help us fight the stigma of mental illness. Please help us reform the mental health care system. Please help us—there is so much we cannot do alone.

My purpose in writing this article is to promote mental health awareness. So many people who have struggled with mental illness cannot talk about their experiences, simply for the fact that they are not here anymore. You might be thinking of someone

you know personally while reading this article that might be able to use some help. It’s not always easy to see the signs, and a lot of people experiencing these problems don’t want to talk about it, but it’s important to be aware. There are support groups for friends and family members of those affected by mental illness, which would be a great place to start if you’re wondering how to help someone. Look online or ask your doctor for support groups near you. And the next time you notice someone struggling with a mental illness, listen to them, be a friend, care about them, encourage them to get help, but most of all, please do not judge them.

Comfort Keepers of Chandler provides all levels of care and a wide variety of services. Caregivers are certified and have on -going training to give them the all the skills to be the best caregiver they can be. For additional information, call 480.659.9201, visit www.comfortkeepers.com or email chandler@comfortkeepers.com.

Se habla español.

Note from the Author, Jessica Braun: I want to hear about YOU! I want to hear your mental health stories, whether about you, or someone you know. Share with us in the comments of this article at HealthyCellsMagazine.com/mental-illness-and-its-place-in-ourworld, or email me personally at jessi@limelightlink.com. Shoot me an email/leave a comment if you have any questions about mental health issues, or if there is a mental illness-related topic you’d like to read more about in this magazine. Together, we can get people talking about mental health issues, and increase understanding and awareness!

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October 2015 — East Valley — ­ Healthy Cells Magazine — Page 11

breast cancer awareness

Understanding Breast Health Part 1

David N. Kells, MD

Submitted by David N. Kells, MD, iWomen’s Health Care

O

ctober is National Breast Cancer Awareness, Other than skin cancer, breast cancer is the most common cancer in American women. It also is the second-leading cancer killer of women, after lung cancer. Every woman has a chance of getting breast cancer. About 1 in 8 women will find out she has breast cancer at some point in her life. This might sound scary, but today, most women with breast cancer survive it. With breast cancer screening, doctors can often find cancer early; when treatment has the best chance of success.

You may have received an abnormal mammogram result, or perhaps your health care provider found a breast lump or other breast change. Keep in mind that breast changes are very common. Most breast changes are not cancer, but it’s very important to get the follow-up tests that your health care provider recommends.

Breast and Lymphatic System Basics To better understand breast changes, it helps to know the breasts and lymphatic system. Breasts are made of connective tissue, glandular tissue, and fatty tissue. Connective tissue and glandular tissue look dense or white on a mammogram. Fatty tissue is non-dense or black on a mammogram. Dense breasts can make mammograms harder to interpret. Breasts have lobes, lobules, ducts, an areola, and a nipple.

• L obes are sections of the glandular tissue. Lobes have smaller sections called lobules that end in tiny bulbs that can make milk.

• D ucts are thin tubes that connect the lobes and lobules. Milk flows from the lobules through the ducts to the nipple.

• T he nipple is the small raised area at the tip of the breast. Milk flows through the nipple. The areola is the area of darker-colored skin around the nipple. Each breast also has lymph vessels.

Breast Changes Check with your health care provider if you notice that your breast looks or feels different. The best time to call is when you first notice a breast change. Do not wait until your next mammogram.

Breast changes to have checked by your doctor include: • A lump or firm feeling in or near your breast • A lump under your arm • T hick or firm tissue in or near your breast or under your arm • C hange in the size or shape of your breast • S kin on your breast that is itchy, red, scaling, dimpled, or puckered • N ipple discharge (fluid that is not breast milk) that comes out by itself • N ipple changes (such as a nipple that points inward into the breast) Normal Breast Changes Before or during your menstrual periods, your breasts may feel swollen, tender, or painful. You may also feel one or more Page 12 — Healthy Cells Magazine — East Valley — ­ October 2015

lumps during this time because of extra fluid in your breasts. These changes usually go away by the end of your menstrual cycle.

During pregnancy and breast feeding, your breasts may feel lumpy. This is usually because the glands that produce milk are increasing in number and getting larger. Sometimes a milk duct becomes blocked, causing the breast to look red and feel lumpy, warm, and tender. It may be caused by an infection and is often treated with antibiotics.

As you approach menopause, your hormone levels change.

This can make your breasts feel tender, even when you are not having your menstrual period. Your breasts may also feel more lumpy than usual.

Finding Breast Changes Breast Self-Exam: Will help you learn how your breasts normally feel, and make it easier to notice and find any changes early.

Breast self-exams are not a substitute for mammograms.

Clinical breast exam: During a clinical breast exam, your health care provider checks your breasts and nipples, and under your arms for any abnormal changes. Ask your health care provider at what age and how often you should have a clinical breast exam.

During the visit, it’s important to share your personal medical history and your family medical history. This includes problems or diseases that you or family members have had.

Mammogram: A mammogram is an x-ray picture of your breast tissue that can be used for both screening and diagnosis. This test may find tumors that are too small to feel. During a mammogram, each breast is pressed between two plastic plates. Some discomfort is normal, but if it’s painful, tell the mammography technician.

The best time to get a mammogram is at the end of your menstrual period, when your breasts are less tender.

Breast implants: If you have breast implants, be sure to inform the staff when you schedule your mammogram appointment, so a specialist who is trained in taking and reading mammograms of women with breast implants is available. This is important because breast implants can make it harder to see abnormal changes on the mammogram. A special technique called “implant displacement views” is used.

If you have breast implant(s) after having a mastectomy for breast cancer, talk with your breast surgeon or oncologist to learn about the best screening test for you. iWomen’s Health Care is a boutique style practice that believes in partnering with patients for care. “Your care, your comfort, our expertise!” For information or to schedule a consultation, call 480.855.5900, email: info@iwomenshealthcare.com or visit www.iwomenshealthcare.com. Se habla español.

rate your sleepiness

What’s Your Sleep Apnea Score?

Beth Hamann, DDS

Shari Aftahi, DMD

Submitted by Beth Hamann, DDS & Shari Aftahi, DMD, Koala Center for Sleep Disorders

O

ver 18 million Americans suffer from Obstructive Sleep Apnea (OSA), and over 90 percent go undiagnosed, according to the National Sleep Foundation. One of the first signs of sleep apnea is snoring. Snoring is the sound of partially obstructed breathing during sleep. When OSA occurs, the tongue and soft palate collapse onto the back of the throat and completely block the airway, which restricts the flow of oxygen. Breathing pauses can last from ten seconds to a minute or longer. A person with severe sleep apnea may have hundreds of breathing pauses per night.

Do you or someone you know suffer from any of the below symptoms?

• Periods of not breathing during sleep • Loud Snoring • High Blood Pressure • Easily Frustrated/Irritable/Depression • Drowsy Driving • Morning Headaches • Heart Disease • Diabetes • Acid Reflux • Weight Gain • Not feeling rested after full night’s sleep

People with obstructive sleep apnea have a higher risk of death than the normal population. The price they pay includes a potentially crippling deterioration in daily functioning, an increased risk of high blood pressure and stroke, depression, and death — either in accidents, or in their sleep. There are terrible costs for the family of the person with obstructive sleep apnea, who may experience irritability, mood changes, lowered sexual drive and capacity, and a reduction of intellectual ability. In addition, there are major business, insurance, health, and social costs, including the loss of productivity, the impact of accidents caused by a driver or worker falling asleep, and the wasted health care dollars spent on alleviating symptoms like heart disease without treating their possible underlying cause.

For information about Oral Appliance Therapy and how the appliance can conquer sleep apnea, fatigue, headaches and other health conditions, please call Koala Center for Sleep Disorders at 602-357-9845 or visit www.KoalaSleepCenters.com/Phoenix–Biltmore.

Epworth Sleepiness Scale How likely are you to doze off or fall asleep in the following situations, in contrast to just feeling tired? This refers to your usual way of life in recent times. Even if you have not done some of these things recently, try to work out how they would have affected you.

Use the following scale to mark the most appropriate answer for each situation: 0 = Would never doze 1 = Slight chance of dozing 2 = Moderate chance of dozing 3 = High Chance of Dozing.

Sitting and reading

_____

Watching TV

_____

Sitting, inactive, in a public place

_____

As a passenger in a car for an hour without a break

_____

Lying down to rest in the afternoon when circumstances permit

_____

Sitting and talking to someone

_____

Sitting quietly after lunch without alcohol

_____

In a car, while stopped for a few minutes in traffic

_____

Total _____

If you scored a 7 or higher on this scale, you should consult your health care professional to discuss your daytime sleepiness levels, and the possibility of having sleep apnea. Your health care professional may recommend that you have a sleep study done to confirm diagnosis of sleep apnea.

Photo credit: rvika/iStock October 2015 — East Valley — ­ Healthy Cells Magazine — Page 13

skin care

The ABC’s of Melanoma

By Jason C. Harrill, DPM, FACFAOM, Desert Foot and Ankle, PC

Jason C. Harrill, DPM, FACFAOM

M

elanoma kills an estimated 10,000 people in the United States on an annual basis. It is the most dangerous form of skin cancer. This cancer occurs after harmful exposure to ultraviolet radiation damages the cells’ DNA and triggers mutations--- these mutations lead the skin cells to multiply rapidly and form malignant tumors. Melanocytes are the cells responsible for skin pigmentation; they reside in the basal layer of the epidermis. When these cells are damaged, they usually resemble a mole. However, there is also a form of melanoma referred to as amelonotic melanoma, meaning it does not have pigmentation. One third of all melanoma cases is amelonotic.

Anyone with at least 100 moles on their body is at significant risk of skin cancer and should have a physician examine them on, at least, an annual basis.

Even if you practice sun safety and regularly apply sunscreen all summer, you still need to be vigilant with regular skin inspections throughout the year. The ABC’s of Melanoma have expanded to include D and E to help identify potential lesions that are at risk of malignancy:

Asymmetry

Border Irregularity

Color

1/4 Inch Diameter

Evolution Image courtesy of Healthwise, Inc. and NCI Visuals Online

A — Asymmetry A benign (non-cancerous) mole usually will have a symmetrical appearance, meaning, if you draw a line through the lesion, each side will be a mirror image.

B — Border A benign mole will have smooth, regular borders, while a melanoma can appear notched or scalloped.

C — Color A mole having a variety of colors is a warning sign for a malignant lesion. It can be varied shades of brown, or it also can become red, white, or blue.

Page 14 — Healthy Cells Magazine — East Valley — ­ October 2015

D — Diameter If a mole is larger than a pencil eraser (1/4 in.), it should be evaluated by a physician. However, melanoma has to start somewhere, and if it appears to be changing and getting bigger, it needs scrutiny.

E — Evolving If a mole is changing in size, shape, color, elevation, or is bleeding and crusting, it needs evaluation.

The incidence rate of invasive melanoma has been increasing for several decades. It is the fifth most common cancer in men, and seventh most common in women. Melanoma can even occur on the soles of the feet and palms of the hand, which normally have very limited sun exposure. It can also occur as a dark streak in a fingernail or toenail. This warrants a skin biopsy, which is a very easy procedure that can be performed in a physician’s office with local anesthetic, and often without the need for any stitches.

A primary care physician, dermatologist, or, podiatrist (if the mole is on the lower extremity) should be consulted for a potential skin biopsy if any of the ABC’s of a mole are noticed, or if one mole just does not look like the others.

For more information about foot and toe nail issues, contact Desert Foot and Ankle, PC, located at 1520 South Dobson Road, #307, in Mesa, AZ 85202. They can be reached at 480-844-8218, or visit their website at www.desertfootandankle.com.

Photo credit: Joe_Potato/iStock, Other photos courtesy of Desert Foot and Ankle, PC

senior advocate

Where Do You Start When Assisted Living Is the Answer?

Kelly Sullivan and Lorraine Calderwood

Submitted by Family Wishes Assisted Living Placement Agency

W

hen a family member begins struggling to keep up with the daily task of maintaining a home, cooking meals and caring for themselves, it may be time to begin your search for another living arrangement, a place that offers the assistance needed.

Assisted living homes, nursing homes and memory care facilities are everywhere and have continued to increase over recent years due to the baby boomer generation, but how do you decide what location is best for you or your family member?

How do you know what place will meet your needs?

Do they comply with the state requirements? How much does it cost, what services will they provide, and the list goes on and on. A person could spend endless hours researching all there is to know about each facility or you can call someone that already knows all these answers and more, a senior advocate.

A Senior Advocate is familiar with and works with a large number of assisted living homes and many different types of specialized facilities, understands the level of care each offers and has checked out their credentials to ensure they are compliant with the Department of Health Services.

A Senior Advocate is familiar with many details: • W here each community is located to keep your loved one near you • What locations are accepting new residents • Which facilities allow you to keep your pet • T he qualifications of the caregivers and staff, including ratio and level of care • W hat home is a good fit for the diagnoses and personality of your family member • T he prices each facility charges and what services require additional fees • Identify options suited for your needs

By obtaining the free services of a senior advocate, you’ll know all the right questions are being asked about each assisted living home or facility. They have checked out how competent they are, knows the budget required for each location and if your family member would be a good fit.

A Senior Advocate will save you time and find the best place for your family member to live during this next stage of life. Most advocates will take the time to accompany you to each facility they recommend so you have someone to guide you, ask questions on your behalf and help you every step of the way. They help make this transition as stress free as possible for you and your loved ones.

Call today for the FREE services of Family Wishes to help you or your loved one. Family Wishes Assisted Living Placement Agency, Our Family, Helping Your Family. For more information contact Kelly Sullivan at 602-989-0900 or Lorraine Calderwood at 602-377-8096 or visit our website: www.familywishes.com.

Photo credit: laartist/iStock

October 2015 — East Valley — ­ Healthy Cells Magazine — Page 15

feature story

Mental Health

Raising Awareness and Saving Lives

By Kelly O’Horo, LPC

Photo by Kim Ellen Photography

Amy Burnside, LMSW, DBT and EMDR Therapist.

W

ith headlines like, “Ex-TV Employee Kills Colleagues on Air” and “James Holmes Detailed Desire to Kill Many to Psychiatrist” in the www.nydailynews.com recently, it is astounding to me that we, as a society, still are not actively bringing light to our mental health as a top priority. We have to do better for each other as humans. Mental health is everyone’s responsibility. People aren’t born with the desire to kill innocent people. Something happens between birth and these horrific incidents in the life span. It is time we start acting on our instincts when we come across others who don’t “seem right.” If someone displays anger, rage, or sadness that seems “too big,” it is important not to ignore it. It is not “someone else’s problem”; drastically unstable people are all of our problems, because unpredictable behavior — especially violent behavior — in many cases, could be prevented.

It is highly likely that a person who exhibits erratic (irrational) behavior on a consistent basis is struggling emotionally; thus, their actions may not be predictable. When we are emotionally triggered, our prefrontal cortex in our brain is not actively engaged. We as mammals, are not capable of being calm, reasonable, and rational when we are triggered. Our decision-making ability is usually poor at that time because our “threat response system” is telling our body to protect Page 16 — Healthy Cells Magazine — East Valley — ­ October 2015

itself, and to defend or attack against the potentially dangerous perceived threat. The part of our brain that says, “Fight, flee, or freeze,” takes over to protect the person.

You might be asking yourself, how is being fired a threat to survival? How is it possible to see that as threat to survival that requires retaliation? How does being fired “warrant” murder in anyone’s eyes?

The answer is really quite simple. We are tribal mammals. We are wired to connect, to thrive in groups, to survive together. Babies can die due to neglect. Not necessarily because these infants are not fed or clothed, but because no one holds them. No one attends to their cry because there is a shortage of caretakers. The baby instinctively knows that if they are not attended to, they have no chance of survival. They simply die due to improper attachment from their mother, or other primary caregiver. All behavior comes from unmet needs.

Think back to the person who returns to their previous employer to retaliate; if his fear of survival was threatened, and whoever fired him is the “reason,” then he would feel justified in “fighting” for his life. He has literally been exiled from his tribe.

What makes some of us handle these kinds of stressors without ‘snapping,’ while others are not capable of adapting with more resilience? In the mental health field, we know that our genetic or epigen-

etic transfer of DNA and predisposition passed on to our offspring is part of adapting to the environment. Our current environment, or the environment in which we were raised, plays a significant role in resilience, as well.

Why does all of this matter to you? The answer is simple: you have a responsibility as a human being to help someone in need. You scan your environment. You observe people to determine if they appear safe, or if they seem like they might be unpredictable or dangerous based on their disposition. If you notice someone in your family, work place, store, or any other public place who may be struggling with mental health, you can help. If they are not actively a threat, but they appear to have consistent rage or angry outbursts, you can try to reach out to them. Ask them if they are going through something. Tell them that they do not have to navigate the stress alone. Give them a number to a crisis line. They can call a mobile crises team that can assist with the emotional volatility. If they are too irrational, and you believe their behavior could result in violence, call the police.

The bottom line is: emotionally unpredictable behavior is not “someone else’s problem.” If you know of someone who appears volatile, reach out to them! If you do not feel safe doing that, reach out to your boss or someone else in a decision-making position wherever you are, and let them know your concerns. You have the ability to help.

Some final thoughts and frequently asked questions about therapy and mental health in general.

What is the main job or role of a Psychologist (Counselor, Therapist, and Psychiatrist)?

We provide a safe, nonjudgmental environment where a person, couple, and family can go to learn about their current adaptations or patterns of behavior that don’t seem helpful to them; to process where those unwanted behaviors or emotions have come from, and to relearn more helpful ways to interact with self and others.

Isn’t therapy just for crazy people?

The stigma about therapy has to change. We do not wait until our mouth is full of cavities before we go to the dentist, so why do we wait until our lives are falling apart before we seek objective help?

Our brain governs all of our systems in our bodies, and our emotions drive ALL of our behavior. We never did a single thing if we didn’t want something; yet for some reason, we only think we can see the function of our emotions when they are triggered in an unhelpful way.

As humans, we tend to blame others for the way we feel. Everyone

Crisis Response Network 1-800-631-1314 and 602-222-9444 Treatment Advocacy Center 1-800-SUICIDE (1-800-784-2433) Teen Lifeline 800-248-8336 (TEEN) or arizonateenhelp.com Banner Behavioral Health (24 Hrs) 602-254-HELP (4357) or 1-800-254-4357

Photo credit: ClarkandCompany/iStock

has emotions, and everyone gets triggered by things. If those threats being perceived are not real, the triggers can cause significant disruption in a person’s relationships. Historically, expressing emotions was perceived as “weakness.” This is where foolish phrases like “man up” or “pull up your boot straps” come from, and where the inaccurate information about vulnerability continues to be perpetuated. It is far braver to come to therapy and sift through your “baggage” than to avoid vulnerability and stick your head in the sand. Generally, patterns of “excessive” emotionality do not go away on their own.

How do I know when I should begin seeing a Psychologist (Counselor, Therapist, and Psychiatrist)?

A great way to determine if it is time to begin seeing a therapist is if you notice frequent disruption in relationships, occupational productivity, or protective feelings that persist past a given event. Feelings that tend to linger, causing too much distress, often need to be processed. Our bodies are brilliant at letting us know something isn’t ok. The first sign is through emotional distress. If we ignore emotional distress for too long, it will often create stress in the body that affects health in other ways, such as with gastrointestinal issues, chronic headaches, chronic pain, and other heart conditions.

Is therapy for children as well, and at what age are they able to start seeing someone?

Children are especially responsive to therapy, and can start as early as infancy (with EMDR Therapy), as the neuroplasticity in the brain is significantly less rigid than that of an older person. When we say things like “ridged older person,” we could literally be referring to inflexibility in the brain!

October 2015 — East Valley — ­ Healthy Cells Magazine — Page 17

feature story

continued

Photo by Angela Knutson, Lights Camera Love

We hope that in our lifetime, people talking freely about therapy and their growth become the new norm.

Is everything I say really confidential?

Therapy is a sacred space where everything that is said is confidential, with a few exceptions. If there is a danger to self, or danger to others, therapists are required by law to report — in order to protect the safety of the client or of a known violent act. Another exception is if the therapist is subpoenaed by a judge, or by the state’s licensing board.

they are the true Heroes in their family. They are the ones willing to look in the mirror and figure out where they need to grow. That takes true courage! Vulnerability is only for the brave!

I’m always stressed out. What do you recommend to reduce stress?

If you are always stressed out, chances are you are struggling with capacity. You are either taking on too many commitments, or are afraid to set healthy boundaries. In either case, there are some simple stress reduction techniques that can be done to settle the body down when it is activated by overwhelm. There are blogs, youtube videos, yoga, meditation, and articles all over social media to assist with stress. If you don’t want chronic stress to be a life-long issue, I think it would be a good idea to seek assistance from a therapist.

Infinite Healing and Wellness LLC, in Gilbert, is a collaborative counseling practice designed to serve children, families, teens, adults, couples, first responders, and military veterans. Practitioners provide comprehensive treatment to address various mental health care concerns. We provide an exceptional psychotherapy experience that allows our clients to reach their limitless potential, while recognizing that the strength that lies within is our most priceless attribute. We empower our clients with unconditional positive regard, and foster the process by providing a mental health retreat! Becoming one’s most optimal self is a luxury that every human deserves.

What would you say is the biggest misconception that most people have when it comes to seeing a Psychologist (Counselor, Therapist, and Psychiatrist)?

The biggest misconception of seeking help is that it is a sign of weakness. The opposite is true. I tell my clients all the time that Page 18 — Healthy Cells Magazine — East Valley — ­ October 2015

We should all be proud if we are willing to grow and change and unpack our bags. We’d all feel a lot lighter if we weren’t carrying around a bunch of crap we didn’t need anymore!

For more information, call 480-448-1076, email: info@infinitehealingandwellness.com, or visit www.infinitehealingandwellness.com.

the common virus

What Is Shingles?

Leslie A. Davis, CDP

Submitted by Leslie A. Davis, CDP, The Summit at Sunland Springs

S

hingles is a painful rash that develops on one side of the face or body. The rash forms blisters that typically scab over in seven to ten days, and clear up within two to four weeks. Most commonly, the rash occurs in a single stripe around either the left or the right side of the body. In other cases, the rash occurs on one side of the face. In rare cases (usually among people with weakened immune systems), the rash may be more widespread, and look similar to a chickenpox rash.

Shingles is very common. Fifty percent of all Americans will have had shingles by the time they are 80. While shingles occurs in people of all ages, it is most common in 60- to 80-year-olds.

In fact, one out of every three people 60 years or older will get shingles.

What Causes Shingles?

Shingles is caused by a reactivation of the chickenpox virus.

It is distinctive because it affects only one side of the body. The early signs of shingles usually develop in three stages: severe pain or tingling, possibly itchy rash, and blisters that look like chickenpox.

The virus that causes shingles is a herpes virus (another name for shingles is herpes zoster). Once you are infected with this kind of virus, it remains in your body for life. It stays inactive until a period when your immunity is down.

Complications The most common complication of shingles is pain — a condition called post-herpetic neuralgia (PHN). People with PHN have severe pain in the areas where they had the shingles rash, even after the rash clears up. In most patients, the pain usually clears up in a few weeks or months, but some people can have pain from PHN for years.

As people get older, they are more likely to develop long-term pain as a complication of shingles, and the pain is likely to be more severe.

Shingles may also lead to other serious complications. Outbreaks that start on the face or eyes can cause vision or hearing problems. Even permanent blindness can result if the cornea of the eye is affected. Bacterial infection of the open sores can lead to scarring.

In a very small number of cases, bacteria can cause more serious conditions, including toxic shock syndrome and necrotizing fasciitis, a severe infection that destroys the soft tissue under the skin.

The burning waves of pain, loss of sleep, and interference with even basic life activities can cause serious depression. In patients with immune deficiency, the rash can be much more extensive than usual. These cases are more serious, but they are rarely fatal. Very rarely, shingles can also lead to pneumonia, brain inflammation (encephalitis), or death.

Does Shingles Return?

People who develop shingles usually have only one episode in their lifetime. However, a person can have a second, or even a third episode.

The Shingles Vaccine Adults 60 years old or older should talk to their healthcare professional about getting a one-time dose of the shingles vaccine. The vaccine can reduce your risk of shingles, and the longterm pain it can cause. If you have already had shingles, or you have a chronic medical condition, you can receive the shingles vaccine.

Is Shingles Contagious?

Shingles cannot be passed from one person to another. However, the virus that causes shingles, the varicella zoster virus, can be spread from a person with active shingles to another person who has never had chickenpox. In such cases, the person exposed to the virus might develop chickenpox, but they would not develop shingles.

The virus is spread through direct contact with fluid from the rash blisters caused by shingles. A person with active shingles can spread the virus only when the rash is in the blister phase.

Shingles is less contagious than chickenpox, and the risk of a person with shingles spreading the virus is low if the rash is covered.

If You Have Shingles: • Keep the rash covered • Avoid touching or scratching the rash • W ash your hands often to prevent the spread of varicella zoster virus • U ntil your rash has developed crusts, avoid contact with pregnant women who have never had chickenpox or the chickenpox vaccine, premature or low birth weight infants, and people with weakened immune systems, such as chemotherapy patients, organ transplant recipients, and people with HIV infection.

If you have not had chickenpox and you come into contact with someone who has shingles, ask your healthcare provider whether you should get a chickenpox vaccination.

The Summit at Sunland Springs is designed to make a meaningful difference in the lives of our residents and their families. We are an Assisted Living Community with a Directed Care license, catering to those with Alzheimer’s/Dementia. Call today for your tour! Phone: 480-378-0015, email: Sales@TheSummitAZ.com.

Please visit www.TheSummitAZ.com for more information. We’re located at 2415 S Signal Butte Road, Mesa, AZ 85209.

October 2015 — East Valley — ­ Healthy Cells Magazine — Page 19

the power of food

Can a Whole Food Diet Change Your Health?

Kirsten Carey, CHN

By Kirsten Carey, CHN, Nourish Café, Southwest College of Naturopathic Medicine

O

ne of the most frequent questions customers and clients ask me is, “Why did you open Nourish Café?” Here’s the story: After a series of incidents ranging from sneezing fits to full blown hives, throat closing, and lip swelling, some standard allergy tests showed that I was allergic to wheat. This made no sense to me because I was a “healthy eater.” Lots of whole wheat pastas, low fat yogurt and cheese, and lots of salads; how I could I be allergic to wheat?

My doctor didn’t seem too alarmed. She told me to stop eating wheat, but offered no nutrition advice. She handed me two epi-pens and an inhaler as I was leaving, which caused me to become concerned.

I removed wheat from my diet — or so I thought. At the time, I didn’t realize that wheat was in soy sauce, dressings, lunchmeat, and even ice-cream! I felt somewhat better, but not completely.

I began thinking that perhaps the obvious allergic reactions weren’t the only issue.

I began my own research on health and wellness, and went to see a Naturopathic Physician. She did a series of tests checking hormone levels, nutrient deficiencies, and delayed allergies — which could be causing reactions up to three days later.

We discovered that I had Celiac Disease, and a bunch of food, pharmaceutical, and environmental allergies. I was deficient in several nutrients, and my hormone levels weren’t balanced. Many seemingly unrelated symptoms that I had for years all started making sense.

The “seasonal allergies,” migraines, inconsistent periods, bi-annual colds, cystic acne, dry skin, sudden weight gain, low energy, and digestive distress were all linked back to my diet!

At the time, it seemed like I was making enormous changes in my diet. Now it’s like a piece of (gluten-free) cake! I shifted to a clean diet, and completely eliminated gluten, dairy, and pro-

“Leaving a Legacy of Caring from the Heart”

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Page 20 — Healthy Cells Magazine — East Valley — ­ October 2015

cessed sugars from my diet. Organic and non-GMO ingredients became important, and I put my health first.

It’s still amazing to me how simple it was to eliminate nearly a dozen symptoms all with a shift in what I was eating. And even more amazing that it took so long until someone even suggested that the food I was eating may have been making me sick. I take absolutely no medications now, though I was on two or three prescriptions at any given time before I changed my diet.

I went through hundreds of hours of schooling to become a Certified Holistic Nutritionist. Even with all my training, I often found it difficult to dine out; to literally trust my health and wellbeing to someone that does not understand that yes, even a small amount can and will make me sick.

In 2010, I opened the first Nourish café, and we’ve expanded to offering nutritional consulting, cooking and nutrition classes, and other wellness programs.

I work with clients and customers every day who have seen giant improvements in their health, all by focusing on eating the right food — for their body, mind, and soul. We’ve had clients reverse Type 2 Diabetes, minimize symptoms of Hoshimoto’s disease (a condition when your immune system attacks your thyroid), lose weight, stop migraines completely, reduce inflammation and swelling, eliminate joint pain, end symptoms of IBS and digestive distress, get rid of eczema, and a host of other symptoms — all with just a change in their diet.

Diet and nutrition are crucial to health. It’s your first line of defense, and it’s your first line of offense against disease and illness, both physically and mentally.

Now you know my story… what do you want yours to be?

Southwest College of Naturopathic Medicine now offers Thrive, a new series of affordable fee-based Community Education programs, open to the public, focusing on Nourishment, Empowerment, and Movement. Learn how to make healthy meals that don’t sacrifice taste! Choose from classes like, “Desserts That Are Good for You,” “Intro to Raw,” “Intro to Plant Based,” and more. To register or learn more, call 480-222-9620, visit www.scnm.edu/thrive or email thrive@scnm.edu. SCNM is located at 2152 E Broadway Road, Tempe 85282.

About the Author: Kirstin Carey is a Certified Holistic Nutritionist and Owner of Nourish Cafés and Wellness Centers in Tempe on the SCNM campus, and Gilbert at 1495 S Higley Rd #101, at Ray Road. When she’s not working with clients or managing her businesses, Kirstin likes to spend time with her four rescue dogs, and her husband Anthony, a Board Certified Holistic Nutritionist, and Certified Personal Trainer.

Is Assisted Living Assisted Living Placement Agency

the right decision?

Based on a simple assesment, we will identify several great options. Let our family fulfill your family’s wishes by finding a senior community you’ll feel good about.

Do Mom or Dad forget to take medications?

Are you or your loved one at risk of falling or have you noticed a change in balance or mobility?

Are household responsibilities like cooking and cleaning too much to handle?

Have you noticed memory difficulties or impaired decision-making?

Are you or your loved one physically or mentally unable to care for yourself?

Is the current primary caregiver fatigued and stressed out?

Do you worry about Mom or Dad’s safety when they’re alone?

If you answer, “yes” to one or more of the questions, it may be time to consider an assisted living home, nursing home or memory care facility.

Ask a Senior Advocate About This FREE Service

Lorraine Calderwood Cell: 602.377.8096 lorraine@familywishes.com

Kelly Sullivan

Cell: 602.989.0090 kelly@familywishes.com

www.familywishes.com

L Y ALDA CO T October 2015 — East Valley — ­ Healthy Cells Magazine — Page 21

companion care

Selecting an In-Home Caregiver

Jamie Flesher, RN, CMC, CMCN

By Jamie Flesher, RN, CMC, CMCN, Legacy Home Care, LLC

T

he “Aha” moment arrives — circumstances make you realize two things. 1) I’m not as young as I used to be, and 2.) “Old age is no place for sissies,” as the great Bette Davis once said.

Gradually, or sometimes suddenly, it happens… we can’t keep up with household chores, we can’t see the street signs to drive safely, we give up cooking, or we can’t walk without holding on to the furniture. And it begins — a nagging fear that we’re losing our independence. In fact, loss of independence is the biggest fear among seniors. So what is the typical senior response? Pull ourselves up by the bootstraps, and keep on going, of course! Call in the kids to help out! They’re supposed to take care of us in our old age, aren’t they? Unfortunately, the kids have spouses and children of their own. And they have full time jobs; not to mention, they live out of town. It’s time for a new strategy.

Many seniors are finding the solution to remaining independent at home lies outside the family circle with paid caregivers.

Most seniors find caregivers in two ways: The old way is to run a classified ad or hire through a temporary service. The senior bears all the “employer” responsibility for this kind of caregiver. These folks are usually less expensive, but there is a lot of risk involved in hiring them.

The downside is: • It‘s difficult to find the right person.

• Y ou are responsible for performing a criminal background check.

• Y ou are responsible for finding a replacement if the caregiver is absent.

• Y ou bear the burden for withholding payroll taxes, and providing state-mandated worker’s compensation coverage.

• Y ou bear the burden for liability problems like theft from or damage to your property. “ When hiring an independent caregiver, ask lots of questions: • What client references can you provide?

• What is your experience/background?

• Do you have any certificates or training? Is it current?

• Have you worked with (Alzheimer’s disease, cancer, etc.)?

• What would you do if I had a medical emergency?

• H ow much notice would I have if you could not come in for a day? Can you arrange your own substitutes?

• How do I contact you?

• Are you bonded? Have you ever been convicted of a crime?

• Do you have liability insurance?

The new way is to contract with a Companion Care Agency.

These private agencies provide “in-home, non-medical care.”

Page 22 — Healthy Cells Magazine — East Valley — ­ October 2015

The number of agencies is growing quickly to meet the demands of a fast-growing senior population. They provide a wide range of services, including light housekeeping, meal preparation, laundry, transportation, shopping & errands, and in many states (including Arizona), assistance with personal care. These one-on-one services can continue should the senior move into assisted living, or even a nursing facility or hospital.”

Companion Care is usually available anywhere from a few hours up to 24 hours a day. Payment is private pay, and may be covered by long-term care insurance policies.

Some questions to ask a Companion Care agency: • Do they have references from other clients?

• What services will they be providing?

• What training/experience do the caregivers have?

• How do they supervise their caregivers?

• A re the caregivers bonded and covered by worker’s compensation insurance?

• What is the schedule for service?

• How do I change the schedule?

• What if I have a problem with a caregiver?

• D oes the agency have an emergency or after-hours phone number?

• What are the financial arrangements?

• Who owns the agency? Is it part of a larger organization?

• A re the caregivers’ employees held accountable by the agency, or independent contractors accountable to no one?

• Does the agency carry Professional Liability Insurance?

The Pros: • Service is easily customized for each client’s needs • Extensive hours available • Staff is screened and supervised • A gency is responsible for all employer tasks, like payroll, taxes, liability insurance, workers compensation, bonding • A gency is responsible for providing a replacement should the assigned caregiver fail to arrive or need a day off Companion Care agency services may be more expensive than independent caregivers, but the right agency will provide the most customizable, reliable, worry free, in-home service available.

Please call our office for a FREE consultation, home safety assessment, or a free 30-minute phone consultation with a Geriatric Care Manager, 480-777-0070. Visit our website at www.legacyhomecare.net.

healthy aging

Depression Is Not a Normal Part of Growing Older

Amy Holt

Submitted by Amy Holt, Community Outreach Specialist, Generations at Agritopia

D

epression is a true and treatable medical condition, not a normal part of aging. However, older adults are at an increased risk for experiencing depression. If you are concerned about a loved one, offer to go with him or her to see a health care provider to be diagnosed and treated.

Depression is not just having “the blues,” or the emotions we feel when grieving the loss of a loved one. It is a true medical condition that is treatable, like diabetes or hypertension.

How Do I Know If It’s Depression?

Someone who is depressed has feelings of sadness or anxiety that last for weeks at a time. He or she may also experience: • Feelings of hopelessness and/or pessimism • Feelings of guilt, worthlessness and/or helplessness • Irritability, restlessness • Loss of interest in activities or hobbies once pleasurable • Fatigue and decreased energy • Difficulty concentrating, remembering details, and making decisions • Insomnia, early-morning wakefulness, or excessive sleeping • Overeating or appetite loss • Thoughts of suicide, suicide attempts • P ersistent aches or pains, headaches, cramps, or digestive problems that do not get better, even with treatment How Is Depression Different for Older Adults?

• O lder adults are at increased risk. We know that about 80 percent of older adults have at least one chronic health condition, and 50 percent have two or more. Depression is more common in people who also have other illnesses (such as heart disease or cancer), or whose function becomes limited.

• O lder adults are often misdiagnosed and undertreated.

Healthcare providers may mistake an older adult’s symptoms of depression as just a natural reaction to illness, or the life changes that may occur as we age; and therefore might not see the depression as something to be treated. Older adults themselves often share this belief, and do not seek help because they don’t understand that they could feel better with appropriate treatment.

How Many Older Adults Are Depressed?

The good news is that the majority of older adults are not depressed. Some estimates of major depression in older people living in the community range from less than 1 percent to about 5 percent, but rise to 13.5 percent in those who require home healthcare; and to 11.5 percent in older hospital patients.

How Do I Find Help?

If you or someone you care about is in crisis, please seek help immediately:

• Call 911 • V isit a nearby emergency department or your health care provider’s office • C all the toll-free, 24-hour hotline of the National Suicide Prevention Lifeline at 1-800-273-TALK (1-800-273-8255); TTY: 1-800799-4TTY (4889) to talk to a trained counselor Most older adults see an improvement in their symptoms when treated with antidepressants, psychotherapy, or a combination of both. If you are concerned about a loved one being depressed, offer to go with him or her to see a health care provider to be diagnosed and treated.

Assisted Living communities provide daily social engagement, which is vital for preventing loneliness and depression.

Researchers at The University of California, San Francisco found that seniors who feel isolated or lack companionship are more likely to experience a decline in health or death in a study conducted over a six-year period, when compared to their socially engaged counterparts. The lonely seniors were also more likely to have experienced increased functional decline. 24.8 percent of the lonely older adults experienced a decline in their ability to perform activities of daily living, such as bathing, dressing, transferring, toileting, and eating, while 12.5 percent of the non-lonely seniors experienced a decline.

Researchers emphasized that this study cements the importance of social engagement among seniors, especially with others in their own generation. Seniors who are not alone may still feel isolated by being unable to connect with their children and grandchildren, due to generational or lifestyle differences. Seniors in Assisted Living communities are able to enjoy many activities together, such as meals, movies, fitness programs, art classes, seminars, and leisure games. There are an estimated 30,000 Assisted Living Facilities in the U.S. today, with over one million residents.

Generations at Agritopia offers vibrant living with an extensive array of services and amenities for independent living, assisted living, and memory care residents; giving them the freedom to enjoy what matters most. Attend our Senior Living Seminars on Thursdays at 10 am, or schedule a personal tour and lunch by calling 480-822-1400.

Join us November 4th at 1pm for Grief and The Holidays, presented by Janet Shepardson, Dignity Certified Celebrant and Family Service Counselor with Dignity Memorial. Please RSVP to 480-485-2000. We are located within the master plan of Agritopia, near Higley and Ray Roads in Gilbert, 2811 E. Agritopia Loop S. Find us on the web at www.generationsseniorliving.com or email us at info@generationsseniorliving.com.

October 2015 — East Valley — ­ Healthy Cells Magazine — Page 23

a hearing solution

Take Control of Your Hearing and Your Life Do What’s Right for YOUR HEARING!

Kay Kochman, AuD

Submitted by Kay Kochman, AuD, Tri-City Audiology

Y

our hearing evaluation is an important first step on the path to better hearing. Your hearing loss is like any other important health-related issue; it should not be neglected. Even a mild hearing problem can cause you to retreat from the world around you. Studies show that untreated hearing loss can have a negative effect on your health and attitude, even resulting in stress, depression, isolation, and reduced earning power. However, doing something to address your hearing loss can change your life for the better.

The good news is today’s hearing instruments are discreet, lightweight, reliable, and high performance. This means that hardly anyone will notice you’re wearing them. Today’s advanced technology has evolved to meet the needs and demands of active people with hearing loss. Most people find them so comfortable and effective, they even forget they are wearing them.

Most importantly — better hearing helps you get more out of life. Don’t wait to do something about your hearing loss.

Consider the following: Are you beginning to limit or modify your social activities? Are you withdrawing from the conversation? Do you feel frustrated trying to communicate in group situations? Is your family playing interpreter? Are they getting annoyed?

A Hearing Solution for Everyone Some people think that hearing loss is just a part of the aging process. It is common to experience hearing loss as we get older, but did you know that the majority of people with hearing loss are actually below the retirement age? No matter what age you are, there’s no need to withdraw from conversation, friends, and/ or family. The right hearing solution can help you stay active and participate fully in the things that you enjoy.

Perhaps you think that hearing instruments won’t help you, or that they are too expensive. Today, there are hearing instruments designed to help all degrees of hearing loss. The technology is designed to help reduce unwanted noise, help you focus on sounds of interest, and locate where sounds are coming from.

There are even different levels of technology available to meet different budget needs.

For many, the thought of getting a hearing instrument simply says, “I’m getting too old.” People with hearing loss often seem less confident in conversations, and may tend to withdraw or be slower on the uptake. Hearing better will help you feel more confident, and others will notice that you are more involved. Not only do they look great, but these high-technology instruments also allow you to participate fully in conversation, and your life.

Take a minute to think about what it will mean to you and your family if you could: • Hear and understand much more • Laugh with – and get closer to – the people you love • Feel relaxed rather than drained after a long conversation • Hear and understand the soft voices of children • Enjoy birds singing and the rustle of leaves in the wind Page 24 — Healthy Cells Magazine — East Valley — ­ October 2015

• Be able to locate sounds around you • N o longer be embarrassed by misunderstanding, or having to ask people to repeat themselves • Get connected to people and modern lifestyle devices • Regain energy with your new listening abilities • Listen to TV or radio with others at a volume that is comfortable for them • Be the first to answer the telephone, instead of the last • Keep up and participate in meetings A complete professional hearing evaluation, followed by a detailed consultation to determine your individual needs, will result in the best recommendation for your next step. Modern hearing care combines sophisticated, easy-to-use technology with discreet design, to empower you to participate actively and confidently in communication situations.

For more information, or to schedule your Risk Free Two-Week Trial, please call the Tri-City Audiology office nearest you. We will be happy to assist you with all your hearing healthcare needs. Chandler: 480-498-2223; Mesa: 480-498-2134; Tempe: 480-498-2246.

Photo credit: aldomurillo/iStock

business coaching

Do the Work

Keith Dorson

By Keith Dorson, Win Win Fire Teams LLC

I

’ve been a comprehensive financial planner for 19 years, and have created over 400 financial plans for people to help create a plan for their future. I’m an ongoing learner, and I love to read and absorb thoughts from wherever I can get some new tid bit of information. These are my thoughts on how to be more successful in several aspects of your life, especially in creating financial stability and wealth; from how to be the creator of your surroundings, to taking back your time and focusing on accomplishing your goals.

We are the creators of our own reality. It may not seem like it sometimes, but our environment mirrors our attitude and our effort. The first step to creating our reality, let alone anything else, is to create a checklist. People think a checklist is a list of things to start doing, but more importantly, it is to also include a stop-doing list. People do lots of things that waste time and energy that, if stopped, would help increase how much they can get done. It’s our responsibility to make things happen around us, not let things happen to us. More often than not, the only real limits are the ones we create for ourselves.

Time is basically the only resource that is truly limited. There are a few tricks to use and rules to follow to make sure you use your time to the fullest. The first is work when you are working.

Go to your productive sanctuary, the place that you can work without distraction. This includes having everything ready to go, and letting people know when it’s work time. The second is to reclaim control of your day. We need to make conscious decisions about saying no to “time sucks,” or anything that causes a distraction and wastes precious life energy units (hours) with little reward. Vampires aren’t real, thankfully, however, timevampires are a real thing, and should be avoided to help take back control of your time. Screens seem to be another excellent example of wasting people’s time. Warren Buffet once said, “The difference between successful people and highly successful people is that highly successful people say ‘no’ to almost everything.”

Now, let’s talk money. What is money, really? It’s stored energy. It’s the ability to do the things I want to do, and to not do the things I don’t. It is sort of like oxygen, its fine when it’s there, but you notice when it’s gone. It gives you the ability to say, “I’d really like to _________” and you get to fill that sentence in and go do it. Creating wealth is a combination of planning, time management, and effort. The wealth creation process is just that — a process — not an event. It’s the process of establishing cash flow, and making sure it grows over time.

Your health is maybe even more important then you realize.

Your health and fitness are the foundation of your brand. Even if you don’t run a business or have a “brand,” everyone is a salesman — it’s part of talking to people. Participating in daily fitness leads to more self-confidence. Your net worth is proportionate to your increases in confidence and self-worth. The more we think we are worth, the more valuable we make our time out to be, and therefore strive for activities and work that fits with

that perspective. The more we think we are worth, the more we eventually are worth.

Staying focused on what matters can be the single most important thing to do. Making sure that deadlines are met and actions are taken can be the difference between success and failure. Remembering that your results are your responsibility will help keep tasks real, and help to focus on them. Success is often a team sport — with coaches, mentors, and team players involved. Although that strongly applies to business owners, it still has meaning for anyone that wishes to accomplish what they set out to do. Make a plan, stay focused, and make use of those people around you.

There are lots of different moving parts to master to achieve adequate success in so many aspects of life. I realize this is a lot of information and ideas to pack into one little article, but I hope you gained something from it. If you’d like to talk to me more about something I covered, feel free to call or e-mail me about it with the information below. Good luck on future endeavors, and make this an excellent day.

Mention this article when you call our office and receive a free ½ hour consultation with a WinWin business coach. Keith Dorson can be reached at 480-890-0100, or by email at kdorson@winwinfireteams.com or visit www.winwinfireteams.com. “You’ll be amazed at your results.”

Photo credit: monkeybusinessimages/iStock October 2015 — East Valley — ­ Healthy Cells Magazine — Page 25

proactive care

Taking Your Breath Away Living With COPD

Dustin Hall, LMT

By Dustin Hall, LMT, Keystone Body Therapies

A

ccording to the COPD foundation, approximately 5.1 percent of Arizonans suffered from COPD in 2013. That is close to 335,000 people in Arizona alone, and throughout the United States about 24 million. Major causes range from environmental pollution, smoking, and genetics. Some of the diagnosed identified in the poll that they had never smoked or been exposed to excess work place pollutants, so genetics were labeled the culprit. Pollution is the second major risk factor. With the vast improvements and expansions of our freeways, as well as growth of our cities, pollution levels are continually on the rise (and the reason we need better regulations). But pollution is not the number one risk factor for COPD — smoking is! The best prevention of COPD is to never start smoking, and/or avoid second hand smoke as much as possible. If you are diagnosed with COPD, you need to be proactive in caring for yourself and your needs to help battle exacerbation.

Exacerbates are going to be your worst enemy when coping with COPD. You need to set yourself up for the best success of a healthier and easier-going life with as little aggravates as possible.

Exercise, air quality, and stress relief are perfect ways to assist with your battle against exacerbates. Yes I said it, EXERCISE! Exercise is an important element to live comfortably while dealing with COPD, but always check with your doctor and any therapist you are working with before starting your own exercise routine. The reason exercise is so important is because the less you do, the weaker you will become.

Like they say, if you don’t use it, you lose it. Exercising can assist with strengthening the muscle systems to allow for better structural support, and promote better lung function. You always want to start slowly and work up to more as your body acclimates to the changes in oxygen intake and transfer.

Air quality can be another easy fix to ensure you live with as little exacerbate as possible. Making sure your ventilation systems are cleaned often is a huge preventative measure to prevent excess coughing from debris hanging in the air. In Arizona, we have a higher amount of debris and particulates in our air. Air filters are excellent for reducing air dander to help prevent flare-ups.

Stress is one of the biggest concerns for COPD sufferers. Managing stress through massage is a wonderful way to help you cope with COPD. Massage will assist with relaxing your muscular structural system, and can help with lung performance. With less stress to the tissues in the thoracic (chest) region, your lungs will not have to work as hard. In addition, massage can promote better circulation to allow the entire body to receive more oxygen, lower heart rates, reduce blood pressure, and ease respirations. All of these side effects are very beneficial, and all ease the stress of COPD. For your free consultation to see what we can do for you in your pursuit in coping with COPD, please call Keystone Body Therapies 480-686-8647. Check us out at keystonebodytherapies.com, or email us at keystonebodytherapies@gmail.com. Keystone Body Therapies, formally known as Structura Body Therapies.

Sources available upon request.

Better Hearing - Better Understanding - Better Living Mesa (480) 498-2134

Tempe

Chandler

(480) 498-2246 (480) 498-2223

We are just as concerned about your hearing as you are.

www.Tri-CityAudiology.com Page 26 — Healthy Cells Magazine — East Valley — ­ October 2015

Struggling with feelings?

Tired of talking about them?

Try EMDR Therapy for a permanent solution.

2563 S. Val Vista Drive St. 108 Gilbert, Arizona 85295

480-448-1076 info@infinitehw.com Infinitehealingandwellness.com

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Grief & The Holidays Join us Nov 4th at 1pm Presented by Janet Shepardson, Certified Celebrant and Family Service Counselor with Dignity Memorial.

Please call to RSVP 2811 E. Agritopia Loop, S. Gilbert, AZ 85296

480-485-2000

Situated within the renowned Agritopia neighborhood, Generations delivers unparalleled hospitality and personal care in an award-winning setting. With cutting edge Signature Services available if assisted living care needs increase, and a memory care program that delivers a holistic approach to care and quality of life, Generations is a true community, designed for residents to explore and enjoy what matters most.