Your Monthly Guide to Healthy Lifestyles
November 2019 • FREE
Also available at hlntoledo.com
MEET TEAM THUNDER Benefits of diabetes education | Low vision meets high tech Look as young as you feel | Help for overactive bladder Healthy holiday feasting | Straight talk on vaping risks
It takes two to tango. M E R C Y. C O M /O R T H O
Look as young as you feel T
that grows down onto the neck. his time of the year we preDr. Handler also utilizes the pare our home and property latest in lasers for removal of “age for the coming inclement weathspots” (sun spots really) anywhere er known as winter. What about on the body. This laser works espepreparing the largest organ cially well for the tops of hands covof your body for winter—your ered with those “age spots.” Finally, skin? Dry, itchy skin, eczema, Smoother, tighter, younger-looking skin on face, arms, and chest Dr. Handler also performs laser psoriasis, and many other skin removal of unwanted blood vessels abnormalities are caused or No surgery. that grow on your face and enlarge aggravated by dry, cold weather No injections. with heat, stress, and the intake of and the dry heat in your home No downtime. alcohol. Again, pain and downtime and automobiles. are minimal with this laser. Whenever aged and ADULT, arvey andLer, m.d., f.a.a.d. Anti-aging and cosmetic enspotted sun-damaged skin is PEDIATRIC, dipLomate and feLLow of tHe american Board of dermatoLogy hancements are not for any specific discussed, the term is reju& COSMETIC gender. Male cosmetic enhancevenation. Wait! What about 5300 Harroun Rd., Suite 126 (in the Medical Office Building on the campus of Flower Hospital) DERMATOLOGY ment and anti-aging procedures “pre-juvenation”? Prevent and HAIR & NAILS have increased almost 300% in reduce the signs of future aging the past 5 years for sagging skin, and sun damage with a skindarkening under the eyes with the care program designed for the months after treatment. “hollow” look, and brown spots. The utilization of fillers, such Millennial and prior-tanning-booth generation. Be proactive before the The use of fillers, such as Restylane, Restylane Lyft, as Restylane and its family of fillers, Juvederm, Radiesse, lines and age spots appear. Juvederm, Radiesse, and others, to “fill” deep smile lines and etc., is excellent for deep smile lines and the “sad and tired look” Dr. Handler personally performs many anti-aging procedures that the marionette lines (the sad look) from the corners of the mouth as evidenced with sagging at the corners of the mouth, hollow are “non-invasive” with minimal discomfort or downtime. You can minproduces immediate results lasting 12-15 months! Don’t look tired cheeks, and aging of the hands. And, of course, the use of Dysimize under-eye darkening and wrinkling, raise those droopy eyelids, or sad when you are not! Since these products are combined with port/Botox to reduce forehead “worry lines” is superb. shrink pores, lift sagging jowl areas, and appear as youthful as you a numbing agent, the pain is minimal. Now, Dr. Handler utilizes the All of these cosmetic enhancements are performed entirely feel. Call Dr. Handler’s office for a personal evaluation with treatment injection of new fillers called “Restylane Silk” and “Restylane by Dr. Handler. To view before-and-after photographs of patients recommendations designed specifically for your aging skin. Refyne and Defyne.” These products markedly improve upper and who have had these procedures performed by Dr. Handler, visit Remember, 80% of the signs of aging are due to prior sun expolower lip lines (lipstick lines). Restylane Silk also volumizes your lips www.drharveyhandler.com. For more detailed information about sure and subsequent skin damage. All the brown spots (“age spots”), and restores their natural curve while looking attractive and natural. the above-mentioned procedures or products, please call Dr. broken blood vessels on the face, fine lines, and sagging skin are There is no downtime with these non-invasive procedures. These Handler’s office at 419-885-3400. Also, remember to inquire caused almost entirely by sun! This is something young people products also improve the “tear trough” depression and hollowness about specials available on many cosmetic procedures and prodshould be aware of since we get 80% of our lifetime sun exposure by under your eyes and cause darkening to be much less obvious. ucts to diminish the signs of aging and obtain a more vibrant and the time we are 18-20 years of age. Do you want to reduce fine lines, acne scars, and age spots youthful appearance of your skin. Look as young as you feel. What about the “worry lines” between your eyes, deep smile (brown spots from sun exposure) and shrink pores? Then the Hair loss in men and women lines, upper lip lines (lipstick runs uphill), and your sagging jowls and non-invasive Clear and Brilliant laser is for you. When the Clear Are you losing hair from surgery, anesthesia, illnesses, pregneck? These unfortunate changes caused by prior sun exposure and and Brilliant laser is combined with Thermage CPT Deep Tip, nancy, medications, stress, genetics, or “normal” hair loss secaging can be improved dramatically with pain-free, non-invasive costhe results are ideal for patients who desire no downtime or pain ondary to aging or low blood levels of nutrients? There are many metic procedures performed entirely by Dr. Handler. and predictable results of lifting sagging skin and smoothing fine causes of hair loss in men and women. Most are not simply due The NEW Thermage CPT Deep Tip procedure painlessly heats lines. Dr. Handler is the only dermatologist in northwest Ohio per- to age or family history, and most are treatable. Now these probdamaged collagen under your skin to tighten and lift sagging areas forming this procedure. lems of hair loss can be evaluated and there is hope for reducing of the neck, jowls, upper arms, and abdomen. The NEW Thermage Are you aware that Dr. Handler personally performs laser your hair loss and stimulating new growth. Dr. Harvey Handler, CPT Deep Tip procedure utilizes radiofrequency energy (not laser). procedures for removal of body hair anywhere hair grows? Yes, board-certified dermatologist of Sylvania, Ohio, has a medical This procedure also encourages a natural repair process that results this minimally painful laser destroys hairs around the chin, jawtreatment for decreasing your hair loss and increasing growth in in further tightening, lifting, and younger looking skin. With only ONE line, upper lip, underarms, ears, nose, bikini line, etc. And this many patients! treatment, results are seen before leaving the office. Continued tightlaser is not just for women. Many men have this laser performed Pediatric skin disease diagnosis and treatment is one of ening and lifting of sagging skin occurs over a 6-month time period to permanently remove chest and back hair as well as beard hair Dr. Handler’s special fields in general Dermatology. From birth with results lasting 3-4 years! There is NO downtime and NO pain. onward, Dr. Handler diagnoses and The NEW Thermage CPT Deep treats eczema, hemangiomas, conTip system has been utilized by t is appropriate for patients to understand why it is in their Be aware and cautious of medi-spas and cosmetic centers tact and allergic dermatitis, and genDr. Handler for many years with best medical interest to always seek the advice of a boardorganized and maintained by individuals other than a board-certicertified dermatologist for skin care. Why is seeking a boardfied dermatologist or even any medical doctors (not MD’s). Many eral “lumps and bumps” that children excellent results and very satiscertified dermatologist the most beneficial route for solving skin of these individuals have no formal education or training in skin and infants develop. What about fied patients. disease issues versus a general practitioner, nurse practitioner, disease diagnosis, treatment, or cosmetic enhancement of skin “birth marks,” scalp and body “ringFor lines between the eyes physician’s assistant, or any other medical individual? I am defects. worm,” body and head lice, scabies, (worry lines), crow’s feet, and providing the following information for patients to understand the How do you know whether he/she is a board-certified dermapsoriasis? If there is a lesion or spot the “sleepy and tired look with tologist? Look for F.A.A.D. (Fellow of the American Academy of necessity of seeing a board-certified dermatologist. Dermatology, which is a designation from the American Academy Please be aware that a board-certified dermatologist has the on the skin, Dr. Handler is trained droopy eyelids,” the use of Botox of Dermatology) following the dermatologist’s name. To confirm to properly examine, diagnose, and or Dysport works well to improve following minimum education versus the above-mentioned quasi this information, check the American Academy of Dermatology “skin doctors”: these areas. The results are ditreat appropriately. 1. Four years of college to earn a bachelor’s degree website at aad.org/findaderm. None of the above requirements minished lines and a more “wide Also, everyone should have a 2. Four years of medical school to become a medical doctor are met by a nurse practitioner, certified nurse practitioner, phyawake” and less tired appearyearly full body exam to check for (MD) or doctor of osteopathic medicine (DO) sician assistant, or any other medical doctor licensed to practice ance. These products are also skin cancer and changing moles 3. One year of an internship medicine. Do your homework before trusting your skin disease 4. 3-4 years in a dermatology residency program diagnosis and treatment to anyone but a board-certified dermafantastic to reduce anxiety-inconducted solely by a board-certified tologist. 5. Has passed exams for board certification in dermatology. duced underarm sweating for 5-7 dermatologist. ❦
www.drharveyhandler.com
Reduce lines, fade sun spots clear + brilliant laser H
L. H
419.885.3400
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MISSION STATEMENT Healthy Living News offers the residents of northwest Ohio and southeast Michigan a monthly guide to news and information about healthy life styles, health care, sports and fitness, and other issues related to physical, mental and emotional quality of life. The publication promises to be an attractive, interesting and entertaining source of valuable information for all ages, especially those 35 to 50. Healthy Living News is locally owned, committed to quality, and dedicated to serving our great community. Healthy Living News is published the first of each month. The opinions expressed by contributing writers do not necessarily reflect the opinions of the publisher. Distribution of this publication does not constitute an endorsement of any kind. While HLN makes every attempt to present accurate, timely information, the publication and its publisher and/ or advertisers will not be held responsible for misinformation, typographical errors, omissions, etc.
November 2019 • Vol. 24, Issue 11
Your Monthly Guide to Healthy Living
ENRICHING YOUR LIFE
OUR COMMUNITY (continued)
6 Tips for avoiding holiday overindulgence
25 Manor at Perrysburg to host free health fair November 14
8 Healthy ways to cope with bereavement during the holidays 10 Are you ready for the holidays? by Jim Berger 16 A Walk in the Park – The Green Table by LeMoyne Mercer
26 Start planning to liven up your landscape this winter
11 UTMC team provides expert help for overactive bladder and incontinence
26 Health Crossword Puzzle
12 Mercy Health empowers persons with diabetes with education
27 Turkey: the ultimate comfort food 28 A late-autumn gardening to-do list 31 Dreaming of a deep-fried Thanksgiving turkey? Heed these safety tips!
Business office:
39 Be your own advocate by Megan Benner Senecal
Deadline for editorial submissions is the 10th of the month preceding publication. To contact the editor or send submissions, please email jeffreykurtz68@gmail.com. Co-Publishers:
Adam Welch Chet Welch
2 Look as young as you feel 5 Evidence mounts against vaping safety
33 Achieve “relative peace” this holiday season
Editorial office:
HEALTH & BEAUTY
22 Winter running tips and Dave’s Races by Amanda Manthey
CONTACTS To advertise: Healthy Living News, 130 Louisiana Avenue, Perrysburg, OH 43552. Phone: 419-874-4491 or email Chet Welch at chetw@ perrysburg.com. Ad reservation deadline is the 15th of the month preceding publication. HLN reserves the right to refuse advertising for any reason and does not accept advertising promoting the use of tobacco.
38 Senior Living Guide
40 Spiritually Speaking – The profound power of caring by Sister Mary Thill 41 Having a bad day? Change your soundtrack!
7 It’s in your power to prevent lung cancer
13 Eating well – Healthy eating with diabetes by Laurie Syring, RD/LD 19 Winter can be hard on older adults 21 mBrace Naturals CBD Health and Wellness Center is good for what ails you! 29 What to consider when shopping cosmetic procedures 30 There’s still time to get your flu shot!
42 Learn…Earn…Return by Daniel J. Jachimiak
32 Six reasons to visit an acupuncturist by Douglas A. Schwan, DC, Dip ac
OUR COMMUNITY
34 US veterans and tinnitus by Dianna Randolph, AuD, CCC-A
4 Serenity Farm mini horses make powerful emotional connections 14 Laurels therapist brings health benefits of tai chi to community 24 Low vision meets high tech at Sight Center symposium /HLNToledo
35 You’re never too old for Super Slow Training 36 Nobody’s Perfect – Avoiding medical tests by Sister Karen Zielinski, OSF 40 Sound Advice from Northwest Ohio Hearing Clinic by Randa Mansour-Shousher, AuD, CCC-A @HLNToledo
Editor: Jeff Kurtz Travel Editor: LeMoyne Mercer Sales: Brad Beebe,
419-874-4491, ext. 1026
Graphic Designer: Mary Ann Stearns Web Designer: Strategically Digital LLC Social Media Specialist: Kate Oatis Distribution:
Jim Welsh • Charlie Nolan Dominion Distribution Distributech–Toledo Copyright © 2019 Healthy Living News Reproduction in whole or part without written permission is prohibited. Healthy Living News is published for the purpose of disseminating health-related information for the well being of the general public and its subscribers. The information published in Healthy Living News is not intended to diagnose or prescribe. Please consult your physician or health care professional before undertaking any form of medical treatment and/or adopting any exercise program or dietary guidelines.
Dear Readers, human handlers from Serenity Farm Thank you for picking up the No- Equestrian Center who bring unique vember issue of Healthy Living News. therapeutic, educational, and inspiraWith the holiday season just getting tional experiences to long-term-care fastarted this month, we cilities, hospitals, hospices, know many of you are and other locations across looking for ways to make Northwest Ohio. Serenity it through all the feasting Farm has been a long-time and festivities without friend of HLN, and we hope compromising your healthy you’ll join us in supporting lifestyle. In the pages of their programing and the this issue, we’re confident vital work they do, both Adam and Chet Welch you’ll find ample ideas on the farm and out in that will help you stay on track and the community. celebrate with moderation despite all Also in this issue, you’ll find a profile the food temptations. of Mercy Health’s Diabetes Education Our cover story this month (p. 4) shines Program (p. 12), straight talk on the adverse a spotlight on “Team Thunder”—four health effects of vaping from ProMedica specially trained mini horses and their Tobacco Treatment Specialist Cheryl Horn
(p. 5), advice on lowering lung cancer risk from nurse practitioner Cindy Sutton of The Toledo Clinic Cancer Centers (p. 7), expert insights on the often-embarrassing condition of overactive bladder from Dr. Ahmed El-Zawahry of the University of Toledo Medical Center’s Bladder Health and Pelvic Floor Reconstruction Program (p. 11), and much more. Here at HLN, we’re extremely grateful to our regular advertisers whose ongoing support makes it possible for us to continue providing the latest health and wellness news at no cost to readers. Whenever you choose to utilize one of the products or services advertised in our pages, please let them know you “saw it in Healthy Living News.” Chet and Adam Welch
H
Serenity Farm mini horses make powerful emotional connections
orses are highly sensitive and intuitive animals that can perceive, reflect, and respond to different moods and emotional states in people. This natural tendency can make them invaluable therapy assistants in a wide range of environments where people are in need of healing and inspiration. Of course, bringing full-sized therapy horses into certain settings, such as long-term-care facilities, hospices, and hospitals, simply isn’t feasible even if the people there could benefit from the interaction. On the other hand, mini horses— such as the diminutive members of Team Thunder—might just be the perfect fit for these environments. Team Thunder, which consists of four mini horses and their volunteer human handlers from Serenity Farm Equestrian Center in Luckey, Ohio, brings unique therapeutic, educational, and inspirational experiences to facilities all across Northwest Ohio. The minis—Thunder, Lightning, Sunny, and Autumn—may differ in size and personality, but all are highly trained to do emotional support therapy work, including bedside and wheelchair visits, as well as to enter buildings and even ride on elevators. The Serenity Farm volunteers who work with the minis are also highly trained to ensure interactions are safe and productive. In fact, training is an ongoing process for the horses as well as their handlers. Debra DeHoff, Founder/Executive Director of Serenity Farm, explains that interacting with the mini horses can evoke conversations and memories, promote relaxation when people are in stressful circumstances, soothe pain, and elicit a wide range of emotions, including a lot of laughter and occasionally tears. “For instance, a husband and wife at Browning Masonic Community in Waterville had the opportunity to engage with one of the minis, and it was fascinating to see how the encounter affected them. She’s in memory care, and he lives in the same facility to be close to her. Interacting with the mini horse prompted a lot of conversation, not just between the couple, but also between the couple and the horse. You could see the dynamics of their marriage come alive when the husband handed the lead rope to his
4 November 2019 | Healthy Living News
wife,” she says. DeHoff also recalls a touching experience involving Team Thunder at Kingston of Perrysburg. While the team was visiting the facility’s rehab area, they noticed a couple waiting outside the room. The wife’s mother had just moved there that day, and the couple asked if it would be possible to arrange for the mother to have a visit with the mini horses. They told the couple that if they brought the mother down, they would guarantee a visit, which is exactly what happened. “We brought her right into the group, and she got to interact with the minis. It was very emotional for the daughter and a very special experience for the mother to have a visit with mini horses on her first day,” DeHoff says. Some of the most profound interactions between the mini horses and people are seen in hospice environments. DeHoff notes that horses “read people from the inside out” and are able to pick up on pain—both physical and emotional— even though they aren’t trained to do so. They can even perceive when someone at the end of life’s journey is about ready to pass. For example, when the team was recently visiting a 97-year-old woman and her two granddaughters on location, Lightning remained at the dying woman’s bed-
side with her head on the bed. After the grandmother sighed audibly and then became silent, Lightning backed away from the bed, went right up to one of the granddaughters, and placed her head on her belly. The astonished granddaughter then asked, “Does she know I’m pregnant?” Interestingly, hospice visits can be emotionally hard on the mini horses. DeHoff states, “The minis take on all that pain and emotion, and it can take a toll on them. They really do feel it. The first thing we do when we get them back home to Serenity Farm is turn them out so they can frolic and kick up their heels a bit.” DeHoff is also proud that Team Thunder was recently invited to visit patients at Regency Hospital—the team’s very first hospital client. In anticipation of the visit, Jill Kupa, director of business development for Regency, wrote, “When I first heard about Serenity Farm, I was so impressed with their therapy riding program that helps people of all ages and with all types of needs. Then I heard about Team Thunder and their specially trained mini horses that visit different locations such as nursing homes and hospice and thought I would love for our patients to experience this type of therapy. We have patients who are very sick
and unable to speak as well as patients who are mobile but still need hospital care. We are thrilled to be the first hospital that Team Thunder will visit. Patient experience is so very important to us, and we look forward to the wonderful experience this will bring to our patients and even our staff.” Follow-up surveys submitted after Team Thunder visits are also resoundingly positive. Allison Rowland of Kingston Rehab Perrysburg writes, “Love, love, love! Thank you so much for the amazing moments you create with our residents that we will never forget.” Angie Panos of Otterbein Portage Valley is similarly enthusiastic, stating, “Everyone is so excited to know when Serenity Farm is on the way—a true definition of ‘anticipation.’” Facilities best suited to host Team Thunder visits are those with good access to the building for the mini horses, adequate parking to accommodate their trailer, as well as an understanding that the visits are intended to be a quality therapeutic experience, not a “pony show.” The threshold for visits is approximately one hour. The Team Thunder program has been successful for eight years, and in 2019 alone, the team will have visited and enriched the lives of somewhere between 2,400 and 2,800 people. To help support Team Thunder and all the other equestrian-assisted programs offered at Serenity Farm Equestrian Center, HLN readers are encouraged to keep Serenity Farm in mind as their charity of choice on Giving Tuesday (December 3). Also, Team Thunder will make an appearance from 11:00 a.m. to 1:00 p.m. at 13ABC’s Hope for the Holidays event on Friday, December 6. Those who stop by with an unwrapped toy at that time can also enjoy a visit with the mini horses. In addition, on Saturday, December 14 from 1:00 to 3:00 p.m. Serenity Farm, located at 21870 Lemoyne Rd. in Luckey, Ohio, will be hosting an open house themed “Christmas at the Farm.” Guests will enjoy photos with Santa, family activities, and light refreshments. Those planning to attend are asked to RSVP serenityfarmoffice@gmail.com or 419-833-1308. ❦
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Evidence mounts against vaping safety
N
ovember has been designated Lung Cancer Awareness Month to help raise community awareness of this potentially deadly disease that, according to the American Lung Cancer Association, claims over 400 American lives every day. With smoking being far and away the leading cause of lung cancer, a significant portion of the messaging for this annual observance is understandably focused on promoting smoking avoidance or cessation. Among area youth, this anti-smoking message seems to be making an impact, with most teens and preteens choosing to shun cigarettes. Unfortunately, many young people are taking up a different habit that might be just as harmful to their lungs and overall health in the long term—inhaling the aerosol produced by e-cigarettes or similar devices, better known as “vaping.” “While very few teens and preteens smoke nowadays, vaping has become very popular among this age group,” notes Cheryl Horn, Tobacco Treatment Specialist at ProMedica Toledo Hospital. “Juul vaping devices are especially popular because they’re small, shaped like a USB flash drive, and easily hidden. Kids are even finding that they can use them in classrooms or restrooms at school without getting caught. The liquids they use also come in a wide range of flavors that appeal to kids.” Why is vaping among teens and preteens such a concern for Horn, especially when the manufacturers of these products claim they’re safer than cigarettes? The recent headline-grabbing cases of severe lung illness and death related to vaping might offer some explanation. Many, though not all, of these acute cases, involved the vaping of illicit products containing THC (the psychoactive component of marijuana) and an oil derived from vitamin E. However, many other chemicals and components com-
monly present in store-bought vaping liquids have also been shown to pose significant health risks. High on the list of these harmful chemicals is nicotine, which is not only very addictive but also harmful to the still-developing brains of young people. “We now have kids in school who are addicted to nicotine and will go into withdrawal if they can’t get it,” Horn says. “Plus, it can be very difficult to determine how much actual nicotine is present in any given vaping liquid. In fact some products can contain almost twice the amount of labeled nicotine, and some products labeled 'no nicotine' do contain nicotine.” Misleading marketing messaging may also play a role in teens’ and preteens’ willingness to take up the vaping habit. For example, when vaping products first came on the market, the public was told they produce harmless water vapor—a highly misleading claim. In reality, vaping liquids consist of a base of propylene glycol or vegetable glycerin along with nicotine and various artificial colorings and flavorings. Heating this mixture in a vaping device produces a variety of different chemicals, some of which are known carcinogens. Even when just sitting in vaping devices, these different chemicals can combine with one another and become cancer-causing. Whether secondhand exposure to vaping aerosols is as harmful as secondhand exposure to tobacco smoke is not certain, but as Horn points out, it is known that people who vape expose others around them to ultra-fine particles such as nickel, lead, and so-called tin whiskers. “This exposure is especially concerning for people with asthma because these particles can irritate the lungs and cause bronchospasm,” she says. Vaping product manufacturers also like to boast that they use food-grade flavorings. But as Horn emphasizes n
Vaping - continued on p13
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Healthy Living News | November 2019 5
irresistible foods! But “falling off the wagon” on Thanksgiving could very well start you on a downward spiral that erases all your healthy gains quicker than you can say “cranberry sauce.” Here are some simple tips that will help you stand your ground and enjoy holiday dining without the guilt:
Remember what you’re thankful for
A good job, a sturdy house, a decent car, and a child’s good grades are all things you should be thankful for. But you should also be grateful for having the fortitude to persevere with a nutritious diet. After all, eating healthier means you’re more likely to be around to experience all the wonderful blessings and exciting milestones life has in store for you. Don’t let a single meal undermine all your efforts!
Tips for avoiding holiday overindulgence
T
he holiday season can be a perilous time for people who are trying to avoid weight gain or simply make healthier food choices. As the official kickoff of the holiday feasting season, Thanksgiving is just the first of several back-to-back holidays on which overindulgence is not only sanctioned but expected. Admit to others around the Thanksgiving table that you’re watching your waistline, and they’ll practically make10.25x5_ES_70th_Ad_HL_COL_319_HI.pdf it their duty to ply you with1
Don’t fast in anticipation
It’s not uncommon for people to consume an entire day’s worth (or more) of calories at Thanksgiving and other holiday feasts, so it would seem logical to skip breakfast and lunch in anticipation of the big meal ahead. But this all-too-common mistake will leave you feeling famished—and virtually certain to overindulge—by the time you’re sitting down for dinner. Eat a wholesome, sensible breakfast and 3/21/19 12:39 PM lunch ahead of the feast, and you’ll
have much more self-control come dinnertime.
Beware Deadly Double Duty!
them just to be polite. Also, be sure to fill your plate only one time—no going back for seconds!
As most couples can attest, “Double Duty”—having to show up for two holiday meals in the same day (one with both sets of parents)—often comes with the territory of a committed relationship. However, on a day when overeating is the norm, Double Duty can equal double jeopardy to your waistline. That means you have to be doubly vigilant against overindulgence. The key in this situation is to be very selective in the foods you eat at each meal and keep your portions very small. For instance, you might choose to eat stuffing at your mother’s but forgo it at your mother-in-law’s or vice versa (depending on whose dish you prefer). Of course, dessert should be enjoyed at only one location, as well.
Drink water
Use the “sampler plate” approach
Continually circulating around every holiday table is a basket full of bread, rolls, biscuits, or croissants— often liberally buttered to make them even more tantalizing to the taste buds. Be aware of how many calories these little “extras” can add to your holiday meal. Your best bet is to enjoy one helping the first time around and then just pass the basket along whenever it comes your way again. ❦
Fill approximately half of your plate with healthy vegetables and fruits and the rest with a sampling (just a small spoonful) from each of your favorite dishes. That way, you’ll have an opportunity to enjoy a taste of all your favorites without overdoing it. If there are sides on the table that you aren’t particularly interested in or that you know will trigger an urge to overeat, don’t feel you need to eat
Soda pop and alcoholic beverages contain a lot of empty calories. Why not opt to drink water instead? For a little zing, you can always squeeze a little lemon juice into it. Add a packet of granulated stevia to the mix and you’ve got a refreshing, calorie-free lemonade. Drinking water will also increase your sense of satiety—or fullness—so you will be less inclined to eat as much food.
Eat slowly
During dinner, take small bites, chew slowly, and savor what you have in front of you. Occasionally, put your fork down and just enjoy the conversation. This will give your brain time to receive the message that your stomach is getting full.
Be mindful of “extras”
We’ve Kept It In The Family. Ever since Elizabeth Scott began caring for residents in her farmhouse, the Elizabeth Scott Community has remained family owned. Our 3rd and 4th generation family members now operate our facilities, with a 5th generation waiting in the wings.
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If family is important to you, consider the Elizabeth Scott family for the care of your loved one.
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6 November 2019 | Healthy Living News
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It’s in your power to prevent lung cancer
A
ccording to the American Cancer use any protective equipment recomSociety, lung cancer is by far the mended for that environment, such leading cause of cancer death among as a respirator or filtration system. both men and women in the United Unfortunately, many workers don’t States, surpassing colon, breast, and take the necessary steps to protect prostate cancers combined. In 2019 themselves.” Radon is a colorless, alone, it is estimated that there will be odorless gas that leaks into buildings 228,150 new cases of lung cancer and from the ground. To avoid exposure, approximately 142,670 deaths from Sutton recommends placing a radon the disease. Despite these sobering detector on every occupied floor of statistics, the vast majority (though the home or building. not all) of lung cancer cases could be Adopting certain healthy habits prevented through one particular can also offer some protection against lifestyle choice—smoking avoidance. lung cancer. For example, incorporatThough there are other risk factors ing plenty of antioxidant-rich fruits for lung cancer, approximately 90 and vegetables into one’s diet can percent of all diagnosed cases are reduce risk. Cruciferous vegetables, associated with tobacco smoking, such as broccoli, cauliflower, kale, and including secondhand exposure to cabbage, seem to be especially beneficial in this regard. “We’ve smoke. Nurse practitioner also found that people Cindy Sutton of The Toledo who routinely see their Clinic Cancer Centers puts physician and promptly the risk in perspective: “For report any unusual sympcurrent smokers, the risk toms are more likely to get of developing lung cancer testing that detects lung is about 20 times higher cancer in the earliest stage than the risk for those when it’s most treatable,” who have never smoked. Sutton says. When smokers quit the The most impactful habit, their lung cancer step anyone can take to Cindy Sutton risk decreases significantly prevent lung cancer is to but they never quite reach the same avoid smoking. For those who have low level of those who have never already taken up the habit, Sutton smoked.” She adds that all forms of advises, “Do anything you have to smoking, not just cigarettes, increase do to stop smoking. It’s an extremely the risk of lung cancer. This includes powerful habit, as anyone who has smoking cannabis. tried to quit can tell you, but there The use of e-cigarettes, or “va- are programs that can help. It’s also ping,” may also be a risk factor for important to seek medical attention lung cancer. The liquids used in immediately if you experience sympthese products have been found to toms such as a persistent cough, contain a wide range of chemicals unexplained hoarseness, difficulty and substances known to be carcino- breathing, or spitting or coughing genic. In fact, studies have found that up blood, which is a cardinal sign of mice exposed to e-cigarette vapor for lung cancer. Anything unusual needs prolonged periods can develop lung to be evaluated medically, and the cancer. However, according to Sutton, earlier the better.” research on the effects of vaping in The Toledo Clinic Cancer Centers, humans is more complicated because located at 4126 N. Holland Sylvania many people who vape have a prior Road, Suite 105, has 15 physicians, 4 history of cigarette smoking, making Research Nurses, and 7 nurse pracit more difficult to determine cause titioners on staff and can provide imaging and laboratory diagnostic and effect. Examples of non-smoking-related services, chemotherapy services, and lung cancer risk factors include occu- IV services. The cancer center also has pational or environmental exposure satellite centers in Maumee, Napoto toxins/materials such as asbestos, leon, Bowling Green, and Monroe, as radon, or heavy metals, as well as well as a partnership with the Mercy having a family history of lung cancer. Health – Perrysburg Cancer Center Sutton advises, “The best defense for the convenience of the patient. against occupational exposures is to n Lung cancer - continued on p30
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4126 N. Holland Sylvania Rd., Suite 105 4126 N. Holland Sylvania Rd., Suite 105 Toledo, OH 43623 Toledo, OH 43623
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Healthy Living News | November 2019 7
new days begin at sunset. sUnsEt hOUsE Assisted Living, Healthcare, Ashanti Hospice Toledo, Ohio
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Healthy ways to cope with bereavement during the holidays
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he holidays are hectic and stressful for everyone, but for people coping with the loss of a loved one, the strain of the holiday season—a time when family togetherness and traditions are the focus—is magnified even more. Their emotional anguish can be particularly poignant if the loss actually occurred during or close to the holiday season. While every bereavement experience is unique, the following suggestions from Danielle Zimmerman, LSW, Bereavement Coordinator for Ashanti Hospice and Palliative Care, might serve as guideposts on this challenging emotional journey— and, perhaps, help the grieving find new meaning and significance in the holidays:
Know and define your limits
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The grieving process is physically and emotionally draining. It’s also natural and necessary in order to achieve acceptance and eventually restore well-being. Zimmerman explains, “While moving through the passages of grieving, it’s normal for your mood and energy level to fluctuate. It’s important to be aware of this and to share with family and friends what you’re realistically able to manage with respect to holiday activities and obligations.”
Re-evaluate holiday traditions
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SunSet RetiRement CommunitieS w w w. s u n s e t - C o m m u n i t i e s . o r g 8 November 2019 | Healthy Living News
Time-honored traditions are an important element of holiday togetherness, but they can also evoke considerable emotional pain when they’re closely linked with a lost loved one. Only you can decide whether you’re comfortable continuing established traditions or not. You might feel that it’s important to preserve them for the sake of continuity. Or, perhaps, you think this would be a good year to break with the past and create some altogether new family traditions. Of course, there’s also the middle-ground approach of making some changes to the way
you celebrate the holidays while maintaining some of your most cherished traditions.
Keep your loved one’s memory alive
One idea for a new family tradition is to commemorate your lost loved one in some meaningful way during your holiday celebration. “For example, you could light a special candle and place it on the dinner table, on the mantel, or in another prominent location; hang a special ornament on the Christmas tree; hang a stocking by the fireplace and invite everyone in the family to put in a note that expresses their feelings about your loved one; or make a donation to a charitable organization in your loved one’s name each holiday season. Or, you could simply set aside a little time for the whole family to look at photographs of your loved one and share their memories,” Zimmerman suggests.
Avoid isolation
Taking time to reflect and heal in solitude is perfectly acceptable, but it’s important to avoid isolating yourself from family and friends. You need them—and they very likely need you—during this difficult time. “We’ve found that one of the many benefits of living in a Sunset community is that you have a built-in support system in the other residents, many of whom have experienced bereavement firsthand and can help you through the grieving process,” says Zimmerman.
Don’t be afraid to delegate
If you’re daunted by some of the responsibilities you usually take on during the holidays—hosting family get-togethers, writing and sending Christmas cards, picking up visiting relatives from the airport, planning and preparing meals, baking cookies, etc.—don’t be afraid to ask someone else to lend a hand this holiday sean
Sunset - continued on p25
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Healthy Living News | November 2019 9
Are you ready for the holidays? by Jim Berger
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he holiday season is upon us, and the question that I ask this month is, are you—more specifically your feet—ready for it? Strange question? The holiday season starts just before Thanksgiving and goes through the first of the year. During this time, most of us are on our feet more, shopping, standing in lines, standing at parties, watching events like the parade, or going to the zoo and seeing the lights. We are on our feet a lot. If we don’t make sure we are taking care of our feet during this time, it may not be a festive holiday season. Two big injuries or flare ups that we see during this time of year are Achilles tendonitis and plantar fasciitis. Achilles tendonitis is inflammation of the Achilles tendon, which is the largest in the body. The tendon connects the calf muscles in the back of your leg to the heel bone. Symptoms of Achilles tendonitis include aching above the heel or in the back of the leg down by the calf. You may experience more
pain after climbing stairs, and the pain may also be worse in the morning. Plantar fasciitis is inflammation of the thick, fibrous band of tissue that reaches from the heel to the toes, supporting the muscles and arch of the foot. “Plantar” refers to the bottom of the foot; “fascia” is supportive tissue. When the plantar fascia becomes overly stretched, tiny tears can riddle its surface. The band of fascia can become inflamed and become quite painful. The following risk factors may contribute to both injuries: • Being overweight • Taking up a new form of exercise or increasing exercise
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10 November 2019 | Healthy Living News
• Standing on your feet for several hours a day • Having other medical conditions, such as rheumatoid arthritis or lupus • Wearing high-heeled shoes and then switching abruptly to flat shoes • Wearing shoes that are worn out with weak arch supports and thin soles • Having flat feet or an unusually high arch • Having legs of uneven lengths or an abnormal walk or foot position • Having tight Achilles tendons or “heel cords.” Treatment options include rest; ice; non-steroidal anti-inflammatory drugs (NSAIDs); arch supports, orthotics, and better shoes; physical therapy including Soft Tissue Mobilization Technique; and Kinesio Taping. I’ve covered a therapy concern; now I’ll cover a wellness concern. November and December are the months in which we typically have more events to plan or attend and we feel more stress and fatigue. What can we do to make the holiday season a little healthier and more fun with friends and family rather than a time of stress? According to the website www. acqyr.com, here are some tips to reduce holiday stress: Do what you can—This is not the season of excess. At least it should not be. Having too much on your plate, whether literally or figuratively, can overwhelm. Be aware of the commitments you make for yourself and your schedule. Don’t overbook yourself or stretch yourself too thin. Count your blessings—This is the season to celebrate. What do you have to celebrate? More than you think! Concentrate on what you do have, not what you wish you could have.
Expect the time crunch, not perfection—This is the season of the time crunch. With so much expected of you—family, work, social events, and more—it’s just not possible to meet every demand. Unreasonable expectations will lead to great disappointments. Manage what you can with the time you have. There’s no use in stressing yourself out. Beat the procrastination bug—This is the season of much to do. Your mind may drift onto your long to-do list, but don’t let that distract you from the task at hand. Get everything out of your head and onto paper. Once you do, stop worrying. Trust that things will get done in time. Beat the shopping rush—This is the season of busy malls and parking lots with long lineups and stress filling the air. Avoid the hustle and bustle by planning ahead, ordering online, or making personalized gifts. Don’t let the stress of others rub off on you. Let go—This is not the season of conflict. Trying to win small battles may cost you health, happiness, and peace of mind. Grudges, arguments, and fights waste energy and magnify stress. Instead, let go and seek peace in your heart. Eat, sleep, and be merry—This is the season to be healthy. Bring good tidings to your body, mind, and stomach by managing your diet and sleep. Good health starts with healthy food and quality rest. Otherwise you’ll feel bloated, tired, or cranky, and that just might rub off on others. Be jolly—This is the season to be jolly! Don’t perpetuate anxiety, or fear. Instead, spread joy and happiness. Embrace each moment—good or bad— with a smile. Live, love, and laugh! All else will fall into place! Heartland Rehabilitation, your local outpatient physical and occupational therapy provider, can assist you in this area. Whether it is in the development of a healthy exercise program or if you are recovering from an injury, we can help you. Heartland has four locations in the greater Toledo and Bedford, Michigan areas with experienced and knowledgeable therapists. For more information, contact Jim Berger at 419-787-6741 or jberger@hcr-manorcare.com. “Heartland Rehabilitation Services… Therapy for Today, Wellness for Life!” ❦
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UTMC team provides expert help for overactive bladder and incontinence
eople who have an overactive physical and emotional health at risk. bladder (OAB) experience frequent “People with urgency incontinence urination, day and night, along with very frequently try to run to the the sudden urge to urinate, which bathroom, which puts them at risk can sometimes involve involuntary of falling and potentially fracturing a leakage of urine. As a result, they hip. Not only do hip fractures require often have feelings of shame and a long recovery time, but the mortality embarrassment, prompting them to rate following a hip fracture can be as isolate themselves, withdraw from high as 50 percent in older adults. In social activities, and avoid going to addition, depression is very common locations that don't have a restroom in in this population. Research shows close proximity. Furthermore, many that about 50 percent of women with of these individuals have the mis- urgency incontinence experience taken notion that their condition depression compared to 24 percent is a natural byproduct of the aging of women who don’t have it.” process that they simply have to Before giving a diagnosis of OAB, endure. However, the truth of the doctors must first rule out the posmatter is, OAB is not a normal part sibility of a different underlying of aging, and once doctors get to the cause for the symptoms. The probroot of the problem, it can usually be lem could stem from something as treated effectively. simple as excessive intake of fluids, Urologist Ahmed El-Zawahry, MD, small bladder size, or a dietary habit medical director of the University or behavior that irritates the bladder of Toledo Medical Center’s Bladder such as drinking coffee or tea or Health and Pelvic Floor smoking cigarettes. There Reconstruction Program, are also numerous other explains that OAB is actualdisease states and health ly a syndrome, or a group conditions that can cause of symptoms that occur OAB-like symptoms. A few together. “These sympexamples include bladtoms include increased der stones, some bladder frequency of voiding, in cancers, congestive heart the daytime or nighttime, failure, diabetes, kidney along with a sensation of failure, dementia, prolapse urgency, or a feeling that in women, and, as menyou can’t hold it. Also, Dr. Ahmed El-Zawahry tioned, enlarged prostate about 10 to 15 percent of in men. Why OAB occurs people with overactive bladder have in the absence of these or other unsome amount of leakage associated derlying conditions is not always with the sudden, strong urge. We call known, though different theories this urgency incontinence,” he says. suggest there may be a problem OAB is very common, affecting with the bladder muscles, nerves, between 15 and 30 percent of the pop- or vasculature. ulation, so people with the condition With so many different conditions can rest assured they’re not alone. and habits potentially causing urinary In fact, OAB is more common than frequency and urgency, how can many other chronic diseases. Diabetes, people who are experiencing these for example, affects 10 to 15 percent symptoms determine when it’s time of the population. Also, the risk of to see a physician? Dr. El-Zawahry developing OAB increases with age, advises, “As with any disease, if you’re and the condition affects both men having symptoms for over six weeks, and women. Dr. El-Zawahry adds, you need to discuss the problem “At younger ages, overactive bladder with your healthcare provider and is more common in women, but as possibly have a workup to rule out both genders get older, men catch other conditions. Don’t assume it’s up and surpass women primarily something simple that will go away because of enlarged prostate, which on its own.” can cause a blockage in the bladder.” According to Dr. El-Zawahry, treatDr. El-Zawahry emphasizes that ment of OAB is generally the same OAB is not just a quality-of-life issue for both men and women (though for patients. It can also put their some different testing may be neces-
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sary to rule out underlying problems that are specific to one gender or the other) and there have never been more treatment options available to providers. “Treatment follows a specific clinical pathway that starts with addressing any associated conditions or diseases that might be causing the symptoms. If no other problems are identified, we look at any habits that might be contributing to the problem. Approximately 30 percent of cases can be improved through simple behavior modification. If that doesn’t work, we can try various medications, which is effective in about 60 percent of cases. Then, if we still don’t get a good response, we can take a more aggressive approach, for example with Botox injections or sacral neuromodulation,” he says. When it comes to treating patients with OAB, one of the biggest obstacles Dr. El-Zawahry and his colleagues must overcome is the misconception that OAB is a natural part of aging. He notes, “A lot of people who experience symptoms turn to their friends
and neighbors first and find out that many of them are having the same problems, so they assume it’s normal and they don’t come forward and discuss it with their doctor. Another challenge is getting patients to comply with treatment, especially when that involves making behavioral changes. Also, medications are not without side effects and sometimes patients don’t inform their doctor and ask for alternatives when they’re having problems with a drug they’re taking. That’s unfortunate because the vast majority of patients who comply with treatment get relief from their OAB symptoms,” he says. The physicians of UTMC’s multidisciplinary Bladder Health and Pelvic Floor Reconstruction Program are part of a multidisciplinary team that includes the only urologist in Northwest Ohio who is fellowship-trained in female urology and pelvic reconstruction. The team treats men and women with urinary or n
UTMC - continued on p39
Atrial fibrillation, stroke and what you can do about it. New options for reducing your risk of stroke.
Treatments for AFib vary from conservative alternatives, such as blood thinning medicines to reduce the risk of stroke, to various surgical interventions. Join Dr. Saqib Masroor, cardiothoracic surgeon and chair of the UTMC Division of Cardiothoracic Surgery, for an evening of education. He will discuss AFib, its symptoms and complications, and stroke, as well as the latest treatment options.
Thursday, Nov. 7, 2019 6:30 – 7:30 p.m. Center for Creative Education The University of Toledo Health Science Campus 2920 Transverse Drive, Toledo, Ohio 43614
This program is open to the public. There is no cost to attend, but reservations are requested. To register, call 419.383.6939. Healthy Living News | November 2019 11
Mercy Health empowers persons with diabetes with education W
ith the rate of diabetes and prediabetes continuing to trend upward in the United States, education to help people effectively manage this chronic disease has never been more important. To put the challenge facing our nation in perspective, the Centers for Disease Control and Prevention states that over 30 million Americans have diabetes and over 84 million have prediabetes, meaning their blood sugar levels are higher than normal but not yet high enough to be diagnosed with diabetes. Approximately 90 percent of those diagnosed with diabetes have type 2, which is associated primarily with lifestyle. To ensure people with diabetes in our community have access to all the information and support they need, Mercy Health is offering a comprehensive Diabetes Education Program at Mercy Health – St. Vincent Medical Center as well at Mercy Health – St. Anne Hospital, Mercy Health – Perrysburg Hospital,
and other locations. The program is recognized and certified by the American Diabetes Association. According to registered dietitian Jeannie Wagner, clinical coordinator of Diabetes Education Services at Mercy Health – St. Vincent Medical Center, patients’ responses when first diagnosed with diabetes can vary considerably and often fall somewhere within the five stages of
12 November 2019 | Healthy Living News
grief associated with loss or terminal illness—anger, denial, bargaining, depression, and acceptance. “It’s really interesting,” she explains. “Some patients come to us already in the acceptance stage because, for example, they have a family history of the disease and had some awareness that they were at risk. Others might be in denial and argue that the diagnosis can’t be right or there’s something wrong with the testing. Still others might be in depression, lamenting that they brought this on themselves and could have avoided it if they’d been eating healthy foods and exercising. The responses really run the whole gamut. Our job as diabetes educators is to establish a rapport with patients, assess where they are, and then work with them at the stage they’re in. You really have to understand that psychological component.” The Mercy Health Diabetes Education Program is offered on an inpatient and outpatient basis, and concentrates on the topics of healthy eating, being active, monitoring blood sugar levels, reducing the risk of complications, and the use of medications. The team works with patients to help them incorporate these elements into their daily lives as well as help them problem-solve when they encounter challenges. “Managing diabetes takes a whole new routine, and there are going to be bumps in the road. For instance, if a patient’s blood sugar level is running high and they can’t seem to bring it down, we can teach them
how to get it under control and help them adjust to their new reality with different coping strategies. It’s a patient-centered process. We look at ways to empower them to make their own decisions because people are more likely to change things that they’ve determined are issues. We’re here to support and coach, not to tell them what to do,” says Wagner. Sandra Miller learned firsthand the support that comes from joining the program. Sandra was diagnosed with diabetes in May 2019 after she felt so ill that she ended up in the emergency room followed by a stay in the intensive care unit. She had no idea that she was diabetic. Sandra began attending the Mercy Health Diabetes Education Program soon after leaving the hospital. She says that it has made all the difference in her managing this disease. “You don’t know what you don’t know,” she says. “It’s an invaluable class. I don’t care what stage you are in—newly diagnosed or living with diabetes for years—there is always someone else you can learn from.” One of the team’s goals is to broaden the program’s reach, with every newly diagnosed patient being referred right away and then returning once a year for a refresher so the healthy habits they’ve learned don’t fall away. Currently, less than 60 percent of people with diabetes have ever had formal diabetes education, whether due to lack of insurance coverage, inability to afford copays, being at a grief stage that makes compliance challenging, or other factors. In some cases, patients don’t think diabetes education will benefit them because a family member had the disease and they believe they already know what to do—or they say they can get all the information they need from a pamphlet. However, as Wagner points out, “No two people experience diabetes in exactly the same way, so you can’t base your expectations on what happened with a family member. That’s like being a passenger in a car versus the driver. You may not really know where you’re n
Diabetes - continued on p13
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Diabetes - continued from p12
going until you’re the one behind the wheel. Also, there’s a difference between reading about something and actually understanding how to implement it on a day-to-day basis. That’s where our program comes in,” she says. Another challenge diabetes educators face is overcoming the misconception that healthy eating with diabetes means being assigned a highly restricted diet. Wagner points out that most foods can be accommodated in a diabetes-friendly diet, though it might be necessary to watch portion sizes and potentially limit how often certain foods are consumed. On the other hand, some patients think being on medications to help control their blood sugar means they can eat whatever they want whenever they want it, which is not accurate either. Wagner likes to use the image of a dinner plate to help patients determine proper portions for different types of food. “Half the plate should be filled with vegetables, one quarter should be meat, and the other quarter should be starch. In addition to the plate, a serving of fruit or milk can be added,” she says. Of course, careful blood sugar monitoring goes hand in hand with n
healthy eating as well. Another common misconception among patients with diabetes is that having to go on insulin means they’ve failed. The reality is, diabetes is a progressive disease that often requires different treatment at different stages. “We can often start out with control through lifestyle changes, including eating healthy, exercising regularly, and limiting stress. But eventually we may need to incorporate medications and then insulin or a combination of medications and insulin. It’s not your fault; it’s just that your body needs a little more help as the disease progresses,” Wagner says. After only a few months, Sandra has controlled her levels and no longer requires daily insulin. She credits the amazing support of her husband and family as well as the invaluable education she received— and continues to receive—from the Diabetes Education Program. “I learned a different way of looking at things, especially diet,” she says. “What I really learned is how truly uninformed I was.” To schedule an appointment or to learn more about the Mercy Health Diabetes Education Program and locations, call 419-251-4505. ❦
Vaping - continued from p5
to the young people she speaks to in schools, “food-grade” means a product is safe to eat—not to breathe into delicate lung tissue. “Breathing in food is called choking,” she states. The utility of vaping as a smoking-cessation tool is another point of contention. In her role as a Tobacco Treatment Specialist, Horn has heard from numerous clients that switching from cigarette smoking to vaping and gradually stepping down the level of nicotine they use is what made it possible for them to quit smoking successfully. “But, there are better smoking-cessation aids people can use so they don’t have to turn to vaping. These products are evidence-based, safe, regulated, and proven effective,” she says. With respect to the claim that vaping is safer than cigarette smoking, that’s dubious as well. An early study indicated that vaping is 95 percent safer than smoking. However, a very recent New York University study, which was funded by the National Institutes of Health and just published in October, showed that long-term exposure to vaping aerosols containing nicotine can cause lung cancer in mice. After being exposed to the vapor for 20 hours a week for over a year, 22.5 percent of the study mice developed cancerous tumors in their lungs and 57.5 percent showed signs of bladder precancer. Another study done on teens looked at the types of chemicals that teen vapers expel into their urine, and the researchers found some very powerful cancer-causing chemicals. The average age of the study participants was just 16. Horn says, “There’s no reason to think that young people who vape aren’t at increased risk of developing many of the same cancers that are related to cigarette smoking, but we won’t know for certain for a long time. I ask kids, ‘Why take the chance? Breathing is something you do every second of every day. Why do something that might make you feel like you’re suffocating?’” ❦ Connect with our advertisers via our online issue at www.hlntoledo.com
EATING WELL Healthy eating with diabetes by Laurie Syring, RD/LD
N
ovember is Diabetes Awareness Month—an observance that impacts us all. With over 30 million people in the US having type 1 or type 2 diabetes, you would be hard pressed to say you don’t know someone affected by the disease. We’re experiencing a growing epidemic of a disease that can lead to damaging and life-altering complications, such as hypertension, heart disease, peripheral vascular disease, blindness, stroke, kidney disease, and blindness. Despite tons of money spent on research, there is no cure for diabetes. Fortunately, it can be managed successfully with medication, diet, fitness, and community support.
Understanding hemoglobin A1C
If you have diabetes and are looking to improve your blood sugars and prevent problems, let’s focus on diet and nutrition. The first thing you need to understand is the concept of hemoglobin A1C—a simple blood test that can indicate how well your blood sugar level has been controlled for the past three months. Knowing where you stand with respect to hemoglobin A1C is the first step in taking care of your diabetes. For non-diabetic people, this measurement is usually in the range of 4 to 5 percent, but for diabetics it can be as high as 14 to 15 percent. The test can also identify prediabetes, which raises your risk of developing diabetes. The goal should be to keep your hemoglobin A1C lower than 7 percent. Studies have shown that complications can be greatly reduced by maintaining this level or lower.
The “Diabetic Diet”
For years there has been a “Diabetic Diet,” which has evolved from the exchange system to carb counting to carb gram counting. However, the American Diabetes Association does not promote one particular diet or diet plan. Rather, the organization promotes sensible eating that
is healthy and nutritious. To find a diet plan that works for you, consult with your physician and a dietitian. There’s no magic diet for controlling blood sugar, though research has found that plant-based diets, the Mediterranean diet, and lowcarb diets seem to work best. Some healthy tips include choosing whole foods that are not processed; eating non-starchy vegetables; limiting sugary foods; limiting soda and diet soda—and choosing more water instead; and choosing lower-carb, vegetable-based foods.
The carb conundrum
That last point—choosing lower-carb foods—can be difficult for everyone. After all, our body needs carbs to function at its best and our brain only likes fuel from carbs. On the other hand, if you get too much or too little carbohydrate, your blood sugar level can climb too high or drop too low, respectively. Striking the right balance can be a challenge for people with diabetes. There are three main types of carbohydrates in food—starches, sugar and fiber. When you are reading nutrition facts labels, you will see all three listed. Look for the term “total carbohydrates” if you’re counting carbs. Higher-carb foods include starchy vegetables like peas, corn, lima beans, potatoes, dried beans, peas, and lentils; grains such as oats, barley, and rice; as well as pasta, bread, and crackers. Milk, fruit, and fruit juice contain naturally occurring sugars. As for fiber—which comes from fresh fruits, fresh vegetables, nuts, and whole grains—aim for 25 to 30 grams per day. Remember, a lower-carb diet is not a no-carb diet. Be sure to balance carbohydrate throughout the day by eating roughly the same amount of grams at each meal.
Beyond diet
Eating well is essential in managing diabetes, but as you work on n
Eating Well - continued on p42
Healthy Living News | November 2019 13
Laurels therapist brings health benefits of tai chi to community
T
he therapy team at The Laurels of Toledo stands ready to help area residents get back to independent living and the highest possible degree of function following injury, surgery, or illness. But these dedicated rehab professionals aren’t just poised to react when someone needs their services. They also take innovative programming out to the community for the purpose of prevention—to teach people ways to avoid winding up in rehab. One such program is an introduction to the ancient Chinese tradition of tai chi, which Laurels physical therapy assistant Matt Snyder presented to a group of interested seniors at Genesis Village on Tuesday, September 17. Snyder, who is certified in Tai Chi for Rehabilitation, recognized that this discipline could be of tremendous benefit to rehab clients while attending a seminar put on by the Tai Chi for Health Institute. He then brought what he learned back to The Laurels, where, if appropriate for the client, he incorporates elements of tai chi into his therapy programs along with more recent, cutting-edge
techniques and modalities, such as the AlterG Anti-Gravity Treadmill. Taking this program beyond The Laurels and out to community senior centers can pay huge dividends by preventing falls—the leading cause of fatal injury and the most common cause of nonfatal trauma-related hospital admissions among older adults according to the National Council on Aging. What do tai chi and fall prevention have to do with one another? “Tai chi promotes stability and coordination by slowing each movement down to its component parts. It also emphasizes lateral movement and rotation, as well as coordination of movement between
14 November 2019 | Healthy Living News
the upper and lower body,” Snyder explains. Carol Heinemann, who attended Snyder ’s presentation at Genesis Village with her husband, Robert, also recognized the benefits tai chi can offer to seniors. She first heard about tai chi from a neighbor who was considering taking it up, so when her daughter, Laurels Rehab Services Director Julie Leidel, told her about the presentation at Genesis Village, where her brother happens to be a resident, she decided to go and learn more about the discipline. The fact that Snyder was Heinemann’s therapist at The Laurel’s after she underwent a knee replacement several years ago
was an added inducement. “We found the presentation to be very interesting,” she recalls. “Matt did an excellent job of explaining and demonstrating the tai chi moves. The movements were very slow, and sometimes he was standing in a rather odd position, but we noticed that he never once lost his balance. There were a lot of people in attendance, including several in wheelchairs who were not very mobile, and even they could do some of the elements he demonstrated using just their arms.” To help clients visualize how tai chi can promote balance, Snyder suggests they think in terms of “filling and emptying.” For example, if they’re working on improving their gait and stability while walking, it helps to imagine that they’re “emptying” one leg and “filling” the other as they transfer weight from leg to leg. “This is very helpful because people who have difficulty walking are often in a hurry to put the next leg down in order to regain stability,” he says. To Heinemann and her husband, n
Laurels - continued on p42
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Healthy Living News | November 2019 15
A WALK IN THE PARK
of Mesa Verde. Still, the reason to ascend Mesa Verde is not to see more canyons and mountains and mesas. Those things are all around at the Four Corners. The reason to visit is to admire the impressive archeological remains of a civilization that thrived there more than 1,000 years ago. In the sixth century, hunter-gatherer Indians moved onto the Mesa. Over the next 700 years, their decision was vindicated as their descendants settled into permanent homes; grew corn, beans, and squash; and gave up their wandering lifestyle. They dug circular pit houses, which is way more difficult than it sounds. The digging was done in rocky ground rather than good ol’ dirt, and the pits were lined with carefully shaped stones. The term “pit house” sounds rather crude, but the engineering was actually rather impressive. Eventually,
The "adobe" facade and "vigas" of this modern hotel are intended to make it look historic.
The Green Table by LeMoyne Mercer
N
ear the Four Corners where Arizona, New Mexico, Utah, and Colorado come together is a landmark that 16th century Spanish explorers called Mesa Verde, or the Green Table. It is clearly visible on the horizon for more than ten miles. The Spanish didn’t bother going up there. Why would they? It would appear to require a lot of effort for little or no benefit. But this summer Shirley and I went
up there for the third time. Even in a motorized vehicle, the climb to the table top is not easy because the road is so steep and winding. But there are stunning views of the Mancos Valley along the way and surprises at the top. From a distance, the mesa may look as flat as a table, but it isn’t. There are mountains on top—or what would surely pass for mountains in Ohio. Deep canyons up there, too. Not only that, there are two other mesas, Chapin and Wetherill, on top
Some of the cliff dwellings were up to four stories high. That is even more impressive when you consider the lack of metal tools or draft animals and the deliberately inaccessible location.
as above-ground stone dwellings became common, the pit houses evolved into kivas for religious and ceremonial functions.
The roof of this kiva is gone, but you can see all of the interior structures: the air shaft and wind deflectors on the right, the pilasters that supported the roof beams, the central fire pit, and the sipapu.
The interior walls of a typical kiva rise about three or four feet to a circular bench-like ledge that holds six pilasters rising another three or four feet. These pilasters supported the roof beams. The spaces between the beams were filled in with smaller poles, a layer of juniper bark, and then a five-to-six-inch layer of adobe that formed a roof strong enough to walk on. A square opening was left in the roof for access via a ladder and to serve as a chimney of sorts. Now, anyone with a wood-burning fireplace will tell you that the house will fill with smoke in just a couple minutes unless the chimney has a well-designed flue for updraft. In kivas, that updraft was created by a ventilator shaft in a side wall. At the base of the shaft was a low deflector
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Note the way vigas, the main roof beams, support layers of smaller poles, tree bark, and finally an adobe cap. The ceiling of one apartment provided a strong floor for the one above.
wall that sent incoming fresh air swirling in a circular pattern around the kiva before carrying the smoke up through the roof opening. The base of the ladder rested next to the fire pit so anyone coming or going passed through the smoke. Contemporary Puebloans along the upper Rio Grande in New Mexico and Colorado still maintain that smoke has cleansing properties both physical and spiritual. A few years ago, Shirley and I were invited to attend a private Indian ceremony that began with the smoking of a two-foot-long pipe and then the aromatic smoke was gently wafted over the participants with an eagle feather. This “smoke bath” was undertaken with great solemnity, dignity, and reverence. Any Catholic priest will tell you the Church uses incense in pretty much the same way. “Holy smoke” is an almost universal concept appearing in Judaism, Islam, Buddhism, Taoism, Hinduism and in cultures reaching well back into pre-history. Another spiritual feature of kivas is the sipapu (SEE-pah-poo), a symbolic representation of the hole in the earth through which the original ancestors emerged from lower levels. Ranger Jan told a version of the Zuni creation story that is a fascinating amalgam of elements we might recognize from Moses, Dante, Freud, and Harry Potter. Though we had been there before, it was only this year that a ranger explained why the Mesa was so attractive to those first inhabitants and justified the effort to get up there
and stay once they arrived. First, the “flat” top is actually tilted about seven degrees to the south. This is just enough to increase the annual sun exposure and, therefore, extend the growing season for all that corn, beans, and squash. In addition, the soil is richer than you might associate with a desert environment because, over the eons, the prevailing winds have carried the dust of clay and sand in favorable proportions from the direction of Monument Valley. Combined with about 18 inches of annual precipitation (except in years when things averaged out to the downside) the soil was quite capable of sustaining thousands of residents. Because they knew there would be lean years as well as fat years, the Ancient Puebloans strived to keep at least two years of food supply in reserve. Archeologists have deduced this from all kinds of fascinating evidence that we’ll get into later.
House are two, three, or even four stories high and set back in natural cliff-side alcoves. The structures have carefully shaped stone walls with perfectly squared-off corners or, in some cases, a circular, silo-like form. Cliff Palace, the largest cliff dwelling in North America, was discovered in 1888 by two cowboys who described a “magnificent city.” And it surely is. If you had time for just one tour at Mesa Verde, Cliff Palace is the most impressive. It contains 217 rooms and 23 kivas in a huge alcove. Smaller niches along the sides and ceiling of the alcove were obviously for storage because they are not large enough for living space, but they could be sealed off to prevent rodents from getting to food stuffs stored in pottery and woven baskets. But rodents were not responsible for all the pilfering. There was no law protecting ancient artifacts until 1906, so there is no way to know how many invaluable artifacts were carried off as souvenirs. For that matter, rangers complain that they still catch visitors trying to stuff their pockets and backpacks. Indiana Jones would be furious. One of the most impressive living spaces was a square tower four stories
This hand print is way, way up on the cliff face where only an adolescent showing off for his girlfriend would go. Or, perhaps it dates from before the collapse of the top floors.
high. Though the upper stories have collapsed, you can see where they used to be because of the holes in the cliff face that once supported the roof beams or vigas. (Vigas are still a prominent feature in contemporary Southwestern adobe architecture that strives to look “historic.”) You might think of the tower as a 13th century condo complex with rooms averaging 6 ft. x 8 ft. and about 5½ ft. in height. Not opulent by our standards but still n
Some cliff alcoves were too small for dwellings, but they provided safe places for long-term food storage.
What strikes me as particularly ingenious is that the Puebloans somehow developed the skills and tools to create elaborate, sophisticated dwellings of stone without metal tools or draft animals to help move thousands of tons of rock. At Mesa Verde, the places we call Cliff Palace, Balcony House, and Long
Walk in the Park - continued on p37
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18 November 2019 | Healthy Living News
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Winter can be hard on older adults W inter is coming to Northwest Ohio, and it will be here soon. Winter is hard on elder loved ones. Once the holidays are over, it grows colder and often there is more snow. Older adults can feel isolated, slippery conditions can make them prone to falls, and it is easier to get sick but harder to take care of yourself. Now is the perfect time to consider a move for your loved one to assisted living at St. Clare Commons. Nicole Davis, Director of Marketing and Admissions for Assisted Living and Memory Care, can advise you and your loved one of the various options. These can include the community as a permanent residence, a transitional/respite stay on a shortterm basis, staying in the community during the winter months, or a rehabilitation stay. “It’s important that your loved one moves somewhere they can be
taken care of before something happens. We can ensure all measures are taken to keep them as safe, healthy, and happy as they can be, and if something should happen, we can be there quickly to get them properly cared for,” explains Davis. “Proper nutrition through our culinary-prepared meals is just one way that we make sure your loved one is staying healthy and strong during cold/flu season. Sharing meals with other residents creates a warm family atmosphere and maintains socialization, which is important to keep spirits up during those cold, dark winter months,” she says. St. Clare Commons encourages residents to keep their bodies and minds active and healthy. “We have plenty of exercise classes and activities to keep residents busy when they
can’t go outside. We have a bus that takes them on excursions, easing driving woes as well as getting them out to be part of the community. Our residents enjoy sitting by the fireplace reading, listening to music, or chatting with friends. Plus, everyone enjoys Thursday’s Happy Hour and Tuesday’s Dueling Pianos,” Davis adds.
Schedule your tour today!
Gold Seal of Approval for skilled nursing Where St. Clare Commons shines is skilled nursing care. If something should arise, St. Clare Commons has 24-hour nursing supervision to care for your loved one. “When you can’t be there, we are if there is a medical issue or a fall,” explains Davis. Should a resident need extensive care, there are skilled nursing and rehabilitation services right on campus. St. Clare Commons’ skilled nursing has earned The Joint Commission’s
Gold Seal of Approval for Nursing Care Center Accreditation. The Gold Seal of Approval is a symbol of quality that reflects an organization’s commitment to providing safe and effective patient and resident care.
Home is here At St. Clare Commons “home is here” for residents. As a mission-based senior living community, there is a sense of calm and sereneness, something that visitors feel the minute they step through the door. “Our best asset is our residents. Our residents are welcoming and assuring. They enjoy meeting new residents and love showing them around and integrating them into their new home. It’s all about creating new friendships,” Davis explains. n St. Clare Commons - continued on p30
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Healthy Living News | November 2019 19
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n this high-pressure, fast-paced world we live in, there is one thing that many of us share in common: stress. It factors into many long-term health issues and causes a host of challenges in our personal and business lives. But there is a product that can help relieve stress and is without after-effects or limitations. That product is CBD, or, officially, Cannabidiol, and clinical research shows it can improve the negative impact of stress, anxiety, movement disorders, and pain. CBD, also known as hemp, has mistakenly been considered the same as cannabis, or marijuana, which is similar in genetic properties but is not psychotropic like cannabis, since it has very little or no THC, the active ingredient that marijuana contains. Federally legalized since 2018, CBD has taken the world by storm and is available in many different forms, including tinctures, lotions, “gummies,” and even bath balms. The mBrace Naturals CBD Health and Wellness Center, located in the center court of the Franklin Park Mall, offers these many combinations and plans to carry all available forms. Eric Sessoms, owner of mBrace, shares their vision for the local community: “We have been following the advances in CBD studies and product offerings for many years and are excited to be offering a product we believe in 100 percent. Over the years, conventional medicine can become more receptive to herbal and natural products, and CBD and hemp have been known to have positive medicinal qualities for centuries.” Partner and local resident Nick Popoff adds, “We want to offer a healthier, all-natural alternative to consumers to help with any issues they may be experiencing.” According to Sessoms and Popoff, these products are great for a multitude of ailments including stress, anxiety, acne, inflammation, joint pain, nausea, nicotine cravings, arthritis, pain, digestion, insomnia, depression, neuropathy, and PTSD. The beauty of CBD is that it is available and can be taken in many different forms. CBD initially came as a tincture, applied by placing a few drops under the tongue with a dropper. And, they can be enhanced with appealing flavors including strawberry and vanilla custard. Most people feel the benefits of tinctures quickly since the product enters the blood very quickly when orally ingested. Sessoms explains that a 1000mg dose is $59.99 and should be taken regularly as part of an ongoing lifestyle maintenance since CBD benefits are best realized by reaching a “balance” in your system. These products generally do not act like a pharmaceutical in that you do not always feel the benefits immediately. Salves have become very popular over the years since, as Sessoms states, CBD is good for joint and muscle pain, which the aging population deals with all too frequently. The mBrace salves come in 250 and 500mg sizes and, according to Sessoms, can help with other skin ailments including psoriasis, eczema, bruises, and inflammation. He further notes that the salves have helped many with migraines and are even great for sunburn. Sessoms remarks that gummies are a wonderful way to ingest CBD since they literally melt in your mouth and can be taken without any need for water or droppers. They’re also gluten- and GMO-free, and since they travel so well, they can be taken on road trips. And finally, at the end of the day, what’s more relaxing than taking a bath with a lavender or mango-papaya bath balm? These products have grown in popularity since they are soothing as well as great for skin moisturizing and maintenance. As we stand on our feet all day, or stay glued to a chair, bath balms are a perfect way to end the stressful days and help ensure a good night’s sleep.
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Healthy Living News | November 2019 21
Winter running tips by Amanda Manthey
A
s the winter months approach, running outdoors in cold conditions is not as appealing as the warmer months to many of us. Using these helpful winter running tips will make your workout safer and, hopefully, maintain your desire and commitment. Cold and icy conditions are the ideal scenario for slipping and injuring a muscle or even breaking a bone. It’s advisable to warm up indoors before you hit the pavement and to be especially vigilant if the conditions are icy or wet. When running in cold weather, warm up slowly and gently. Your muscles are cold and need a chance to warm up to prevent injury. Most wise runners use the winter season for maintenance runs. You are increasing your risk of injury if you try to do speed work
in the severe cold. Try not to run on icy roads and opt for snow as this surface will provide you with better traction. If you must run in an icy area, think about putting spikes over your running shoes, but make sure you have proper instruction before hitting the pavement. Choose the proper clothing to keep you warm and comfortable while still maintaining your performance. Synthetic and breathable fabrics will wick perspiration away from the body to the outer surface of the garment where it can evaporate more easily. You want to dress in layers with the layer closest to your body being a lightweight wicking fiber. Also, wear a warm hat when running in cold conditions. Approximately 40 percent of body heat is lost from the head, which affects the whole body’s circulation. Cold weather running can be
dehydrating. Make sure you do not reduce the amount of fluids you drink just because you are not sweating as much as in the warmer weather. Cold weather can mean more urination, which, by itself, is a source of fluid loss. It is imperative that you remember to maintain adequate hydration before and after running in cold weather to ensure your muscles recover. Remember to use moisturizers and sun block to prevent blister formation and redness on your skin and face.
Running in the winter months can be enjoyable if you dress appropriately and use your best judgment on the running conditions. Remember, the winter time is perfect for maintenance runs. Be winter smart this season and, hopefully, you will stay warm and safe. Amanda Manthey is a former collegiate runner at Eastern Michigan University. She writes about running and fitness for Dave’s Performance Footgear. ❦
Don’t miss Dave’s races! Runners, get ready to “take your mark” in these exciting community events sponsored by Dave’s Performance Footgear. For more information on the following events, including any associated costs/fees, please visit davesraces.com. Hero Hustle 5K Saturday, November 2, 2019, 9:00 a.m. (Kids Run at 8:30 a.m.) at The Shops at Fallen Timbers, 3100 Main St., Maumee, Ohio. Churchill’s Half Marathon and ProMedica 5K to End Hunger Saturday, November 9, 2019, 9:00 a.m. at The Shops at Fallen Timbers, 3100 Main St., Maumee, Ohio. After the PKs 5K Road and 10K Trail Run Sunday, November 10, 2019, 2:00 p.m. (Kids Fun Run at 3:00 p.m.) at 12829 St. Rte. 613, Van Buren, Ohio. Red Kettle Relay, 5K, and Fun Run Saturday, November 16, 2019, 8:30 a.m. (Family Fun Run at 9:15 a.m.) at 620 N. Erie St., Toledo, Ohio. WRC Turkey Trot 5K Thursday, November 28, 2019, 9:00 a.m. at St. Michael Church East, 750 Bright Rd., Findlay, Ohio.
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Start a conversation today, 419.383.4000. utmc.utoledo.edu/primarycare @utoledomedicalcenter @UTMedCenter
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Healthy Living News | November 8/12/19 2019 11:59 23 AM
Low vision meets high tech at Sight Center symposium
L
osing your sight doesn’t have to mean losing your independence. There are a growing number of technology tools that can help people of all ages work, learn, play, and live independently with permanent vision loss. From computer software and smart phone apps to talking devices, wearable technology, and digital magnification prod-
ucts, many people are day, November learning that they can 18 from 1:00 to keep doing the things 5:00 p.m. at the they love doing without Genesis Village affecting people who the vision many take Event Center, for granted. 2429 S. Reynolds Road live with permanent vision loss. This event The Sight Center of in Toledo. Northwest Ohio, whose The Low Vision Sym- is free, and registration mission is to empower posium & Technology is not required. independence and en- Fair will feature the Symposium topics # $"#/ )/ - *! *-/#2 ./ #$* rich the lives of people latest in assistive-techinclude: Presentsand • Consider the Vision who are blind or visu- nology products ally impaired, will be daily-living *2 $.$*) 4(+*.$0( О devices You Have for Your Life # $presenting a Low Vision as well as informative Security Genesis Village• Cyber Event Center 2429 S. Reynolds Toledo, OHof by Symposium & Tech- sessions presented &Rd, Prevention November 18, 2019 nology Fair on Mon- issue expertsMonday, on topics Identity Theft 1 to 5 PM
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24 November 2019 | Healthy Living News
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Call 419-720-3937 Call 419-720-3937 Visit www.SightCenterToledo.org/Events Visit www.SightCenterToledo.org/Events Admission isisfree Admission free Registration is not required Registration is not required We love feedback. Like us on Facebook. Follow us on Twitter.
• Smart Phones & Apps for Independence • Audio Books & Accessibility • Ask the Doctors Q&A. The Technology Fair features exhibitors who will demonstrate low-vision products, wearable technology, and daily-living tools. The Low Vision Symposium & Technology Fair is made possible with support from the Area Office on Aging, Hoopla, Retina Vitreous Associates, Genesis Village, and the Sylvania Lions Club. For more information about The Sight Center's 2019 Low Vision Symposium & Technology Fair, contact Tim Tegge, Development Coordinator, at 419-720-3937, ext. 105, or visit www. sightcentertoledo.org/ events/tech-fair. ❦
n
Sunset - continued from p8
son. Most likely, many of the people around you will be more than happy to step in and ease your burden. Or, perhaps the best course of action might be to set aside some of these obligations this holiday season so you can focus your energy on the things that really matter to you.
Shift your focus onto others
One of the more empowering steps bereaved people can take, particularly during the holiday season, is to shift their focus from their own grief to others in need. Nursing homes, homeless shelters, soup kitchens, hospitals, and other facilities are always in need of volunteers who are willing to donate their time helping others.
Seek support
Most importantly, seek out the support of others who understand exactly what you’re going through. Local hospices, such as Ashanti Hospice and Palliative Care, and other community organizations commonly offer support groups, workshops, and other services to help people bereft of a loved one explore their grief and find hope and understanding in a comfortable, supportive environment. For more information on Ashanti Hospice and Palliative Care or Sunset Retirement Communities, please visit www.sunset-communities.org or call: Ashanti Hospice and Palliative Care at 419-724-1047; Fieldstone Villas at Sunset Village at 419-3862686; Sunset House at 419-536-4645; Sunset Village at 419-724-1200; or The Woodlands at 419-724-1220. ❦
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Manor at Perrysburg to host free health fair November 14 When it comes to your health, knowledge is power and an ounce of prevention is worth the proverbial pound of cure. On Thursday, November 14, from 10:00 a.m. to 2:00 p.m., The Manor at Perrysburg, located at 250 Manor Drive in Perrysburg, Ohio, will help empower visitors with important health information at their annual health fair. This fun, informative event will feature blood pressure and blood glucose checks, stroke risk assessments, and heel bone density screenings. Attendees will also have the opportunity to visit with numerous organizations and vendors, including Perrysburg Fire Department, Costco Wholesale, Arista Home Care, Option Care Health, Purse Love, Juice Plus, The Glendale, St. Luke’s Hospital, and many more. The Manor at Perrysburg’s annual health fair is free and open to the general public. Funds raised at the fair will go to benefit the Alzheimer’s Association. ❦ Connect with our advertisers via our online issue at www.hlntoledo.com
250 Manor Drive Perrysburg, OH 43551 P: (419) 874-0306 F: (419) 874-9295 ManoratPerrysburg.com HCF facilities comply with applicable Federal civil rights laws and does not discriminate on the basis of race, color, national origin, age, disability, or sex. English ATTENTION: If you speak English, language assistance services, free of charge, are available to you. Call 1-866-453-7413 xxx 45805 Spanish ATENCIÓN: si habla español, tiene a su disposición servicios gratuitos de asistencia lingüística. Llame al 1-866-453-7413 xxx 45805 Chinese注意：如果您使用繁體中文，您可以免費獲得語言援助服務。請致電 1-866-453-7413 xxx 45805
Healthy Living News | November 2019 25
Start planning to liven up your landscape this winter
J
ust because it’s getting cold outside and your plants are settling down for a long winter’s nap is no reason your landscape can’t continue to serve as a source of inspiration. One of the true tests of your landscaping success is how pleasing your planting beds are to the eye after the last blossoms have faded and the last leaves have dropped. In winter, the landscape’s framework comes to the fore. With the eyes no longer engaged by foliage and flower, the strength or weakness of a landscape’s year-round design becomes apparent. Take the opportunity over the next few months to assess your landscape with a critical eye. Ask yourself whether the trees and shrubs provide pleasing shapes and textures, and judge the backgrounds created by evergreens and hedges. Look for color interest in the stems and stalks of faded perennials and persistent fruits that have the added advantage of attracting wildlife. If you look around and see nothing but bare ground, consider making some significant design changes now so you can implement them in the spring.
In the winter landscape, color and structure come primarily from evergreens. A good mix of evergreen ground covers, shrubs, and trees will lend texture, volume, and visual depth to your design. Colors range from greens of virtually any shade to gold to frosty blue. Try unifying your beds and borders with plantings of English ivy, pachysandra, or vinca, and build on that foundation with small needled shrubs, such as mugho pines, birdsnest spruce, compact junipers, and spreading yews. If your landscape provides adequate protection from winter winds, you can work in some broadleaf evergreens, such as hollies, boxwood, rhododendrons, and azaleas, for contrasting leaf texture. Try to keep the scale of your landscape in mind when making your selections. There are many dwarf evergreen varieties available, so you needn’t plant a full-size Colorado blue spruce to get winter interest. A popular favorite is the dwarf Alberta spruce. Growing only a few inches a year and reaching a maximum height of only 5-6 feet, the
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dwarf Alberta is ideal for small yards and garden spaces. It’s also hardy enough to stand up to the toughest winter our area can dish out. If you have the room for them, larger needled evergreens provide an excellent opportunity for holiday decorating. Not only do they do a good job of supporting light strings, but they can also be lightly pruned to make garlands, wreaths, and bough bundles—a great way to bring some fragrance and holiday cheer indoors for the holidays. Even without their leaves, deciduous trees and shrubs can lend winter interest to your landscape. Look for varieties with interesting bark or colorful stems. The paper bark maple and river birch are both good choices. The paper bark has rust-colored bark that, as the name implies, peels away to reveal a cinnamon-colored underbark. The river birch’s bark is a pretty reddish-brown and also exposes a lighter layer as the outer bark exfoliates. To make a dramatic color statement, plant a thicket of red-twig dogwoods. The glossy, red canes are a great eye catcher, especially in large, isolated masses. The canes tend to lose their attractive red coloration as they age, however, so be prepared to prune the older growth back to the ground each year. For a unique shape, add a con1
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torted filbert (a.k.a. Harry Lauder’s walking stick) to your landscape for winter and growing-season interest. The stems of this deciduous shrub are twisted into corkscrews, giving it a wonderful gnarled appearance that really lends drama.
Berries are another valued feature in the winter landscape. Not only are they colorful, but they also encourage birds to make regular stops, adding life and activity to the winter landscape. Winterberries sport bright red fruits that will persist until the birds catch sight of them, and barberries and cotoneasters keep their fruit through Christmas. Many varieties of holly are also berry producers. Just be sure to plant both male and female together in the same area so pollination can take place. If you have room for a tree, consider adding a crabapple. Many cultivars have fruits that persist well into winter and are strikingly beautiful when laced with a light dusting of snow. Though many gardeners cut their n Landscape - continued on p41 4
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Across
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TURKEY: the ultimate comfort food
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s every child knows, the culinary world is divided into two categories—the stuff that tastes good and the stuff that’s good for you. In the former category, you’ll find hot dogs, pizza, and potato chips; in the latter, broccoli, spinach, and cauliflower. In a category all by itself, we find a real reason to celebrate Thanksgiving. Turkey is that rara avis—something that is good for you and tastes wonderful. The kids may turn up their noses at Aunt Millie’s famous (infamous?) greenie-beanie casserole, but nobody says no to turkey. In fact, we are saying yes to turkey more often than ever. What was once the bird of Thanksgiving and, perhaps, Christmas has become the bird for all seasons. In addition to whole turkey for special occasions, we more frequently turn to turkey breasts and sliced turkey for everyday use—the single most popular form of consumption being turkey sandwiches. Still, Thanksgiving is turkey’s big day. The wonderful thing about turkey is that it can be prepared plain or fancy and come out smelling and tasting great any of a thousand ways. Unlike many other foods that taste good, turkey does not depend on high fat or sugar to stimulate our taste buds. Kids who won’t touch squash unless it’s baked in a crust of marshmallows will gobble up turkey just about any way you’d care to prepare it. Speaking of gobble—did you know that only tom turkeys gobble? It is a seasonal call used for mating
purposes during the spring and fall. The hens make a clicking sound. Although turkeys are associated in popular lore with annual celebrations of Thanksgiving since 1621, history tells us a different story. That “First Thanksgiving” was a feast of the Pilgrims at Plymouth Colony after the harvest season, but the feast was not repeated as an annual event. Nor did the colonists call it a Thanksgiving feast. Actually, a day of thanksgiving was more likely to be set aside for fasting and prayer rather than celebration and stuffing oneself as well as the bird. Even so, that feast in 1621 serves as a model for our own celebrations. The annual celebration of Thanksgiving on the last Thursday in November began by proclamation of Abraham Lincoln in 1863. That was the year the tide of the Civil War turned in favor of the Union. It is undoubtedly coincidental, but Thanksgiving is still a day to celebrate the union—or reunion—of our families and loved ones gathered around tables throughout the country. And everyone knows what’s for dinner. The first recipe below is a simple but aromatic way to prepare your turkey. If you prefer to stuff your bird, try the second recipe. Herbed Turkey, Italian Style 1 turkey, 10-12 lbs. 8-10 cloves garlic 2 Tbs. fresh rosemary, chopped 1Tbs. fresh sage, chopped 2 large lemons Make small slits in the skin of the turkey and gently insert the garlic cloves between the skin and the meat. Cut the lemons in half. Squeeze the juice of one lemon inside the turkey and leave the halves there. Squeeze the other lemon over the outside of the turkey. Coat the outside of the turkey lightly with cooking spray and sprinkle on the herbs. Place the turkey on a rack in a roasting pan and bake uncovered for one hour at 325°F. Cover with foil and continue baking for another three hours or until a meat thermometer reads 185°F. Four ounces of the white meat, without skin, has only 144 calories, 1 gram of fat, and 88 mg. cholesterol.
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Herb-Basted Turkey with Dressing Basting sauce (for 16- to 18-lb. turkey) 2 cups chicken broth 1/2 cup margarine 1/4 cup fresh parsley, chopped 2 Tbs. dried chives 1 tsp. dried thyme 1/2 tsp. each dried rosemary, sage, and marjoram Bring the broth to a boil and stir in the margarine and herbs. Set aside. Dressing 1 lb. loaf of bread, sliced, toasted, and cut into ½-in. cubes 1/2 cup margarine 1 cup chicken broth 1 lb. sausage 4 eggs, beaten lightly 4 cups celery, sliced thin 3 cups carrots, sliced thin 1/2 lb. mushrooms, chopped 1/2 lb. cooked ham, cubed 2 cups green onions, sliced 2 cups pecans, chopped 1 cup dried apricots, chopped 1 large Granny Smith apple, chopped 1 Tbs. sage 2 tsp. dried marjoram 1 tsp. dried rosemary 1 tsp. salt 1/8 tsp. nutmeg Brown the sausage and remove from the skillet with a slotted spoon, leaving the fat behind. Place the sausage with the toasted bread cubes in a large bowl. Add the margarine to the sausage drippings and sauté the celery, carrots, mushrooms, ham, and onions for about 15 minutes. Add this to the bowl with the sausage and toasted bread. Stir in the apple, pecans, apricots, sage, marjoram, rosemary, salt, and nutmeg. Add the beaten eggs and 3/4 cup of the basting sauce. Stuff the turkey with 8 cups of the dressing, skewer the opening, and tie together the drumsticks. Place the turkey on a rack in a roasting pan and baste with part of the remaining sauce. Bake at 325°F, uncovered, for about 5 hours or until the meat thermometer reads 185°F, basting every half hour. When the turkey begins to brown, cover it lightly with foil. To bake the remainder of the dressing, stir in the chicken broth and place in a 2-1/2-qt. baking dish. Chill. Cover the dish and bake for 1 hour at 325°F. Uncover and continue baking for 10 minutes. ❦
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Healthy Living News | November 2019 27
A late-autumn gardening to-do list Prep your perennials I t’s time once again to bid a fond farewell to the growing season and put our gardens and landscapes to bed until spring. Along with cool temperatures and reduced daylight, late fall brings its own set of gardening chores to be tackled before winter’s snow begins to fly. Gardener’s need to tidy up borders and beds, wrap up any remaining fall planting, provide winter protection for tender plants, and properly clean and store their tools and equipment.
Once the first hard frost hits and the foliage on your herbaceous perennials has completely withered, it’s time to cut them back to the ground. However, hold off cutting back any plants that still have green leaves, since they are still performing photosynthesis and transporting energy to their roots to be stored until spring. If you’d like your garden or landscape to provide a little winter
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28â&#x20AC;&#x192;November 2019â&#x20AC;&#x201A;|â&#x20AC;&#x201A;Healthy Living News
Keep on planting Itâ&#x20AC;&#x2122;s getting late in the season for fall planting, but thereâ&#x20AC;&#x2122;s still time left. As long as the soil is workable, you can plant many varieties of trees, shrubs, hardy perennials, and spring-flowering bulbs. They wonâ&#x20AC;&#x2122;t have much time to establish a good root system before winter sets in, so be sure to water them well right up until the ground freezes and give them a nice insulating blanket of mulch.
Make the most of markdowns
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interest, you might choose to avoid cutting back any plants that have attractive seed heads or stems or fruits or seeds that will attract foraging, winter-weary birds.
This is also a great time to take advantage of marked-down nursery stock to fill in those empty spaces in your garden or landscape. In late fall, garden centers commonly offer good, viable plant material at a considerable discount. The plants may not look like much right now, but most will come back in spring just as well. If youâ&#x20AC;&#x2122;re not too particular about the variety or color of spring-flowering bulbs, you can often get terrific deals on large quantities of â&#x20AC;&#x153;mystery bulbsâ&#x20AC;?â&#x20AC;&#x201D;those that fall out of the bulk bins as customers rummage through them or bagged bulbs that have lost their labels. You can still distinguish a tulip from a hyacinth or a crocus from a narcissus, but the colors and blooming periods will be anyoneâ&#x20AC;&#x2122;s guess. If youâ&#x20AC;&#x2122;re looking to naturalize a remote corner of your garden on a low budget, mystery bulbs may be a good solution.
Put winter protection in place Mulch will be your biggest ally in preventing winter casualties. Apply it liberally around the base of each plant. With grafted roses, be sure to mulch over the bud union (the point where the plant has been grafted to the rootstock), which is very sensitive to freezing. If the bud union is left exposed, the rose could die back past the graft, and you may end up with
a rose of an entirely different color growing up from the roots in spring. If you choose to protect your roses with Styrofoam rose cones, keep in mind that they allow no air circulation, so mold can quickly result if the air temperature climbs too high. Be prepared to remove them during unexpected warm spells. Burlap is also very useful for winter protection. Use it with stakes to build a wind block around tender plants in exposed areas. A burlap frame combined with the use of an anti-desiccant spray will give broadleaf evergreens a good level of protection against winter damage.
Treat your tools right Last but certainly not least, itâ&#x20AC;&#x2122;s time to clean up and prepare your trusty gardening tools for a long winterâ&#x20AC;&#x2122;s nap. Fill a large bucket with sand, and mix in some light motor oil. After removing as much dirt and debris as you can from your tools, dip the business end of each repeatedly into this mixture. The sand will scour off any remaining dirt, and the oil will provide a rust-protective coating. If some tools are already rusted, sand off the rust before dipping. Prepare your gas-powered tools for winter storage by either running them dry or adding a fuel stabilizer to the fuel tank. This will make starting a snap next season. Late autumn is also a good time to take power tools in for any necessary repairs, adjustments, or sharpening. Donâ&#x20AC;&#x2122;t postpone repairs until next spring when the shops will be inundated
An investment in the future This may seem like a substantial to-do listâ&#x20AC;&#x201D;especially when you thought you were done with gardening for the seasonâ&#x20AC;&#x201D;but if you tackle these chores now, youâ&#x20AC;&#x2122;ll be prepared to hit the ground running next spring. â?Ś
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What to consider when shopping cosmetic procedures People who are seeking a cosmetic procedure to help them look and feel their best can quickly become overwhelmed by all the available options and all the different facilities that are offering sound-alike services and promising exceptional results. To help area residents choose the cosmetic procedures and providers that are best for their needs, Dr. Wade Banker of Luxe Laser Vein & Body Center offers the following suggestions:
Skip the sales pitch
First, make sure any questions you might have about a cosmetic procedure are answered by a medical professional, not a sales consultant. “At Luxe Laser, all our information on services and pricing is published online, and when you come here, you’ll speak only with a medical professional who will give you real answers with no pressure. In fact, we have no sales people on staff and no one works on commission. We’re also happy to give a second opinion to confirm that a procedure is right for you, and our consultations are always free,” Dr. Banker states.
Compare apples to apples
In the cosmetic industry, many different services and procedures have similar-sounding names and/or claim to produce very similar results. The truth is, two different procedures can sound almost identical but yield very different outcomes. That’s why it’s so important to work with a cosmetic facility that has the expertise and experience to offer a good comparison of different procedures. “Also, keep in mind that no one procedure is right for every patient—what works well for one patient might not work well for another. Before committing, always consult with an expert who knows the difference between procedures and can guide you to the option
that’s best for you,” says Dr. Banker.
Be wary of “fake” medical procedures
Any cosmetic procedure that produces a lasting effect is considered a medical procedure—and the State of Ohio mandates that any true medical procedure must be performed by a medical professional. Thus, it’s important to be aware that any procedure performed by an aesthetician, salon operator, or anyone other than a doctor or nurse is, by definition, non-medical. The treatment may feel pleasant, but the results will be minimal with no long-term effects. “However, some states do allow advertising for non-medical procedures, so you have to be careful,” Dr Banker cautions.
Be flexible about scheduling if you want to save money
People who place a high priority on getting cosmetic procedures at the best possible price can sometimes save a considerable amount of money if they’re flexible about when they are willing to have it done. “Certain times of year are so busy that there’s little to no flexibility in price, but if patients are agreeable to having the procedure performed on a space-available basis and on relatively short notice—for example when a cancellation opens up a slot in the physician’s schedule—they can potentially get 10 to 20 percent off the regular price. So, being flexible when it comes to scheduling is a great way to save money, especially from October through November, which is typically the slowest time for cosmetic facilities,” explains Dr. Banker. For more information on any of the services or procedures offered at Luxe Laser Vein & Body Center, please call 419-893-2775. Consultations VEIN & BODYfree CENTERof charge. Additional are always information is also available online at luxe-laser.com. ❦
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Healthy Living News | November 2019 29
There’s still time to get your flu shot!
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St. Clare Commons- continued from p19
St. Care Commons offers spacious apartments, where seniors can surround themselves with items important to them. Painting classes, social hours, musical presentations, and trips around the area are just a few of the multiple activities and social gatherings that keep seniors active, involved, and vital. Assisted living residents have independence, but when they need that next or extra level of care, it is there for them at St. Clare Commons. Another reason home is here for residents at St. Clare Commons is the healing ministry of the Church through comprehensive and spiritually enriching services for seniors of all faiths including Masses, sacraments, and Protestant prayer services. Conveniently located just minutes from Levis Commons shopping area in Perrysburg at 12469 Five Point Road, St. Clare Commons is close to churches, shopping, restaurants, and theaters. The 55-acre campus offers 56 beautiful assisted-living apartments. Culinary-prepared meals, organized activities, exercise classes, a pastoral-care program with spiritual enrichment, and much more make residents feel that home is truly here. St. Clare Commons offers a continuum of care with assisted living, memory care, skilled nursing, and rehabilitation services. Call Nicole Davis at 419-931-0050 or go to homeishere.org to arrange a tour and learn more. Follow St. Clare Commons on Facebook. ❦ n
Lung cancer - continued from p7
The Toledo Clinic Cancer Centers has earned Patient-Centered Specialty Practice level 3 recognition and Oncology Medical Home recognition from the National Committee for Quality Assurance. Oncology homes align systems and resources with coordinated care focused on cancer patients and their needs. This reduces fragmentation, supports shared decision making, and improves the patient experience. They are the first oncology practice in the state of Michigan and the second oncology practice in the state of Ohio to receive this recognition. For more information, please call The Toledo Clinic Cancer Centers at 419-479-5605. ❦
30 November 2019 | Healthy Living News
he flu season just began this month, and already you’re seeing some worrisome signs. Coworkers have recently begun calling in sick. Your spouse just spent the weekend in bed with a sore throat, fever, aching muscles, and fatigue. Your kids have mentioned that a lot of their classmates have been missing school lately. It’s probably just a matter of time before your number comes up and you come down with a debilitating case of the flu. You might also be thinking that, with the season already underway, you’ve missed the window of opportunity to get vaccinated against the flu. But the truth of the matter is, the flu season runs from November until May and doesn’t typically peak until January or February, so there’s still plenty of time to get vaccinated if you haven’t come down with the flu yet. It’s important to get a flu vaccine on an annual basis because the strains of virus that circulate during flu season vary from year to year. Each year’s vaccine contains the strains that health experts believe are most likely to be circulating and causing illness during the upcoming flu season. Even if the current vaccine is composed of the same flu strains as the previous year’s vaccine, it’s still important to get vaccinated again because, according to the Centers for Disease Control and Prevention (CDC), last year’s vaccine may not be strong enough to protect you this year. If you're exposed to a strain of the flu not included in the vaccine, or if you’re exposed to the flu during the two-week period required for the vaccine to take full effect, you can become ill. However, when the flu strains selected for the vaccine are a good match for the strains that are circulating, the vaccine has been shown to reduce the risk of having to go to the doctor with flu by 40 to 60 percent. The flu vaccine has also
been shown in several studies to reduce the severity of illness in people who get vaccinated but still get sick. The flu shot can cause some side effects, such as minor soreness, redness, or swelling at the injection site; muscle aches; headache; nausea; or low-grade fever. Allergic reactions are uncommon but can occur in people who are allergic to eggs or other components of the flu shot. If you have a known egg allergy or have had a prior severe reaction to the flu shot, it's important to consult with your physician before getting vaccinated. The CDC recommends that all people over the age of six months get vaccinated against influenza— especially those at greater risk of developing flu-related complications that can lead to hospitalization or death, including children under the age of five, people age 65 or older, pregnant women, and people with chronic health conditions or a compromised immune system. It's also critical for people who live with or work around people in these higher-risk categories to get vaccinated. Some people avoid betting the flu shot because they believe there's a risk of contracting the flu from the vaccine itself, but this fear is unfounded. The flu vaccine is administered in one of two forms: via injection or an intranasal mist. Injected forms of the vaccine contain either inactivated (dead) flu viruses or proteins from a flu virus, so there's no chance that they can cause the flu. The intranasal mist contains attenuated, or weakened, viruses that are also incapable of causing flu. This form is approved for healthy people between the ages of 2 and 49 years, with the exception of pregnant women. So what are you waiting for? There's no time like the present to protect yourself—and others around you—from the misery of influenza! ❦
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Dreaming of a deep-fried Thanksgiving turkey? Heed these safety tips!
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he trend of deep frying the Thanksgiving turkey continues to grow all across our nation, and with good reason. Deep frying the ol’ gobbler seals in flavor and juices so it turns out delightfully, tender, succulent and delicious. What’s more, deep frying cooks the bird in a fraction of the time it takes for conventional oven roasting—only about three to four minutes per pound. But deep-fried turkey also has a potential sinister side. Lowering a turkey into a big vat of scalding-hot oil makes for a highly combustible situation to say the least. Each year around Thanksgiving, news stories about turkey-fryer-related fires and injuries begin to pop up. So, if you intend to deep fry your bird this Thanksgiving—and would prefer to stay out of the headlines—be sure to observe the following safety tips:
2021 N. McCord Road | Toledo, 43615spattering | P: 419.861.4990 bird will causeOH some as Protect your hands and eyes
Read the fryer manual
Simply “eyeballing” the oil level before lowering the turkey into the vat often results in an overflow of oil, which can easily ignite if it makes contact with the cooking flame. The best way to determine exactly how much oil you’ll need is to perform a simple water-displacement test. Place the turkey in the empty vat and fill it with water to a few inches above the bird. Then, remove the turkey and measure the depth of the water. That measurement will tell you how high the oil level should be before the turkey is added. Once you’ve made your measurement, drain the water and dry the vat completely.
While most turkey fryers function in essentially the same way, there are certain differences among the various models. Before attempting to use your new fryer, be sure to read the manual thoroughly to familiarize yourself with all the included components as well as the manufacturer’s safety precautions and recommendations for proper use.
Set up the fryer outdoors Under no circumstances should a turkey fryer be used inside your home, garage, or any other enclosed area. Instead, set up the fryer outdoors on a flat, level surface that is out of the wind and a good distance from any structure or combustible material, such as dry leaves. The best place to set up frying operations is on dirt or concrete—never on a wooden deck or any other type of wooden platform.
Have a fire extinguisher handy No turkey frying should take place without a fire extinguisher close at hand—and make sure it’s rated for use on oil fires. If an oil fire should occur, the last thing you’d want to do is try to extinguish it with the garden hose. Small fires can grow into large, unmanageable ones very quickly, so if you have any doubt about your ability to extinguish the fire, call 911.
To protect your hands and arms from spattering oil and the hot surfaces of the frying vat, wear heavy-duty oven mitts. It’s also a good idea to don goggles or other protective eyewear before deep frying the bird.
Smaller birds are better The bigger the bird, the greater the potential for hot oil to overflow and cause a fire or major injury. Not to mention, bigger turkeys tend to burn on the outside before the inside is cooked completely. The USDA recommends a maximum size of 12 pounds for turkeys destined for the deep fryer. If one 12-pound bird won’t feed all your guests, don’t risk going larger. Instead, fry a second bird while the first one is resting.
Don’t overfill the oil
Prepare the turkey properly Before frying, make sure the turkey is completely thawed and pat it dry—inside and outside—with paper towels. Remember, any moisture will cause the oil to spatter. Also, be sure to remove the neck and bag of giblets from the body cavity as well as any plastic bindings and that plastic button that pops up when the turkey is done. Do not stuff the turkey before frying.
Go slow The risk of tipping the frying vat or causing an overflow is greatest when you’re immersing the turkey in the oil and raising it out. Never rush these operations. Even a completely thawed and dried
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you lower it into the hot oil. Lower too quickly, and the vat can easily bubble over.
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Never leave the fryer unattended From the moment the burner is lit, the turkey fryer must not be left unattended. Also, the frying area should be ruled off limits to children and pets. The oil will remain dangerously hot well after you’re done frying, so this rule must remain in effect for several hours post cooking. Also, don’t attempt to dispose of the oil or store it until it has cooled completely. ❦
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at the Zoo’s Winter Camps! Drop your child off at the Zoo for a winter adventure. Your child will experience non-stop fun with exciting exhibit tours, amazing animal visitors, cool crafts and goofy games. Day sessions available December 30-31 and January 2-3. Information and registration at toledozoo.org/camps Healthy Living News | November 2019 31
Six reasons to visit an acupuncturist by Douglas A. Schwan, DC, Dip ac
I
have been practicing acupuncture for almost 40 years. When I first started out, I was faced with a patient, Claire, who had experienced paralysis of her stomach while serving overseas in the army. I was just fresh off my studies and really had no clue if I could help her. I didn’t even know what acupuncture was capable of, if anything. There was no insurance back then, and I hated to commit her to several hundred dollars’ worth of treatment with no clue if I could help her. Claire had dropped from a muscular 165 pounds to 95 pounds over the five months. She could not eat anything solid and had resorted to sucking on wet sponges for nourishment. She was scheduled in two weeks for a gastric feeding tube to help keep her alive. My hesitation to take her case, knowing that I had only two weeks to show some type of progress before her surgery, must have shown through. Claire and her husband, grasping each other’s hands
as they sat across from me, said that I was their “Obi Wan Kenobi” and I was their only hope. I began treating her daily, and after five days, her husband reported she was sipping broth. Another five days of treatment and she was cautiously able to handle thicker soup and smoothies. Her physician canceled the surgery, and she progressed from there and, finally, began to reverse her drastic weight loss. From that day on, I’ve been a firm believer in acupuncture’s healing potential. After practicing acupuncture/ acupressure for decades, I can now draw on that experience to give some examples of when it is most effective. Here are six conditions that are worth giving acupuncture a chance to help:
Migraine headaches Migraine-type headaches are disabling and can put a patient down for the count until they pass. Many patients suffer several episodes a week or month that drastically cut into their ability to function. Acupuncture for migraines has
Are You Suffering? Try Acupuncture! AcupuncTure cAn help. • Migraines, Fibromyalgia & Arthritis • Infertility, Menopause & PMS • Bell’s Palsy, Carpal Tunnel & Sciatica • Pinched Nerve, Allergy & Sinusitis • Smoking, Weight & Stress Control
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“My husband and I had a two pack a day cigarette habit. We tried patches, gum and drugs but nothing worked. A friend reccomended Dr. Schwan to us for acupuncture. After our treatments my husband and I have both been smoke-free for eight months now! I tell all my friends about how Dr Schwan gave us back a healthy lifestyle!” ... Kristin & Tyler
Dr. Douglas Schwan, Licensed Chiropractor & Acupuncturist Over 32 Years experience with holistic health care Educated: Palmer College & International Academy Medical Acupuncture
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a soothing effect. It brings a sense of relaxation and tranquility that allows the spasming blood vessels in the head and neck to relax. Many patients are able to combine acupuncture with their regular medical regimes to reduce the frequency and severity of migraine attacks. A good acupuncturist will also recommend nutritional and dietary changes to further facilitate migraine control.
Chronic pain after surgery Many patients develop chronic pain years after spinal or joint surgery. Many times, this is due to adhesions and scar tissue development in the area. A specialized type of medical acupuncture termed microstim acupuncture places typical acupuncture needles in the area of complaint and then attaches a micro-stimulator device to the needles, which provides a light current. The body is able to use this outside energy to create a healing effect. Before this technique became widespread, many patients were forced to turn to opioids for chronic pain relief. Even the Veterans Administration has embraced this form of treatment for their chronic pain patients. Veterans are eligible for 100% coverage for acupuncture treatments.
Anxiety and depression Anxiety and depression are tricky conditions to treat. Medications are helpful, but they can take months to become effective. Medications also frequently have side effects, and some patients find them difficult to take long term. Research has found that acupuncture can be very helpful in treating symptoms of acute anxiety and depression. Indeed, many patients report feeling a state of increased relaxation and tranquility after just a few treatments. More research is coming out every day. For instance, in a study published online in October 2013 in the Journal of Acupuncture and Meridian Studies, students who underwent a 20-minute acupuncture session were found to have less anxiety and better memory immediately afterward than those who didn't have acupuncture. With its absence of side effects and its relatively quick action, acupuncture can be a powerful tool in the man-
agement of anxiety and depression. It should be noted that even with a good result, patients on medication for anxiety and depression should never abruptly stop taking their medication. Any change should be slow and under the direction of the prescribing physician.
Fibromyalgia or any general pain Fibromyalgia is generally described as chronic pain all over the body, especially in the larger muscle groups. No definitive cause has been established, and, indeed, until recently the pain was thought to be “all in the patients’ head.” While we still don’t understand the full underlying mechanism of fibromyalgia, it seems to be related to brain chemistry. For some unknown reason, the pain receptors in the brain lower their triggering threshold and create a chronic feeling of major discomfort. Interestingly enough, studies have detected changes in the neurotransmitters of the brain following an acupuncture treatment. Acupuncture has been demonstrated to relieve pain symptoms caused by fibromyalgia. In a recent study performed by the Mayo Clinic, fibromyalgia acupuncture treatment was shown to reduce pain and depression. A side benefit was that this same acupuncture treatment also increased the patients energy level and reduced their overall fatigue. n
Acupuncture - continued on p39
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H
Achieve “relative peace” this holiday season
oliday family gatherings are a time to come together with loved ones, strengthen familial bonds, share in a few traditions, and maybe gorge ourselves on a few holiday goodies. Unfortunately, they can also be a time for settling old scores, making catty comments, rehashing old rivalries, and quarreling nonsensically after one or two Tom and Jerry’s too many. Then, there’s always that one relative who manages to single-handedly turn every family gathering upside down with his or her caustic, drunken, or eccentric behavior. If family discord is making your holiday gatherings seem more and more like a war zone each year, implementing the following strategies might help you restore some “relative peace.”
Check your opinions at the door
Neutral discussion topics should be the order of the day at any family get-together. Even among fairly like-minded individuals, opinions can vary widely when it comes to certain political, social, and religious topics. So, pontificating about the foibles of politician so-and-so is apt to raise an eyebrow or two. Tacitly or overtly judging the child-rearing
make a delicious pumpkin pie!”).
Go alcohol free
techniques or housekeeping standards of present company is a sure way to sow discord, as well. Remember, no one is going to be converted to a new way of thinking based on your lecture or sermon. Set the example for the rest of the group by limiting your discussion to non-emotionally charged topics, such as sports (unless the Michigan/Ohio State “border battle” is strong in your family), work, vacation plans, or an interesting book you read recently. If someone else starts to proselytize, listen politely, hold your tongue, and let them be right. Then take the first opportunity to steer the conversation
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into neutral territory.
There’s no tactful way to tell inebriated guests that they’ve had too much to drink or to take a drink out of their hands once they ’ve crossed the line into obnoxious drunkenness. If you’ve invited someone who tends to overindulge and lapse into embarrassing behavior, consider making the party alcohol free. Or, limit the amount of alcohol you serve so it’s not so easy for a guest to overdo it.
Don’t take the bait
Do unto others
Some relatives come to every family gathering just raring for a fight with the first person who expresses a contrary viewpoint. This person is typically familiar with everyone’s hot-button issues because they’ve successfully triggered arguments in the past—and an argument is exactly what he or she wants. Don’t fall into the trap! If there are no takers for an argument, this baiting behavior will soon desist. If you must say something in response, keep it light and quickly shift gears (“Aunt Bessie, you sure
When you’re a guest in the home of a challenging relative during the holidays, make a point of showing your appreciation for all the host’s hard work. Comment on the delicious foods and the tasteful furnishings and décor. Avoid making any criticisms or offering any unsolicited advice or suggestions. When the tables are turned and you’re the host, that person may remember your gracious behavior and be more inclined to act civilly in your home. n
Relative peace - continued on p42
Healthy Living News | November 2019 33
US veterans and tinnitus by Dianna Randolph, AuD, CCC-A
A
s we celebrate Veterans Day this month and honor the men and women who made the ultimate sacrifice for this country, let’s not forget the veterans who are still with us suffering with physical pain from an injury, psychological pain from post-traumatic stress disorder (PTSD), or the effects of noise exposure from the gunfire, artillery fire, explosions, and aircraft noise. The effect of noise exposure is very prevalent in the service. Excessive noise not only can cause hearing loss immediately or gradually over time, but excessive noise can also cause tinnitus (ringing, hissing, or buzzing in the ear/s). Tinnitus and hearing loss are the number-one and number-two health issues, respectively, among military veterans. According to the Hearing Health Foundations: • In 2017, there were 1.79 million disability compensation recipients for tinnitus and 1.16 million compensation
recipients for hearing loss. • In addition, many veterans who score normally on hearing tests have trouble understanding speech. This condition, auditory processing disorder or central auditory processing disorder (CAPD), is often associated with blast exposure. • A study in 2015 found that 72% of veterans with tinnitus also had a diagnosis of anxiety, 60% had depression, and 58% had both conditions. Tinnitus is usually a symptom of hearing loss. The hearing loss can be caused by aging or damage to the hearing nerve from long-term noise exposure or from acute trauma. Though the mechanism that causes tinnitus is not known, it is thought that the brain is creating a sound that it is not hearing because of the hearing loss. Other issues that can affect tinnitus are stress, anxiety, and depression. As stated above, many veterans suffer from these conditions, and they are only made worse by a
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constant ringing in their ears. Tinnitus is usually examined with a series of tests done by an audiologist to rule out a more serious medical condition, though it is rare. Testing would include an audiological evaluation, tinnitus evaluation, and auditory brainstem evoked testing. Sometimes an MRI is necessary. If all test results are normal and show no signs of a more serious medical condition, then treatment for the tinnitus is sought through an audiologist. Several treatment options are available: • Concentration and relaxation techniques: Tinnitus can be caused by and made worse with stress, anxiety, and depression. Utilizing relaxation and concentration techniques can often help decrease the disturbance of the tinnitus. Yoga, meditation, and guided imagery are a few methods that have been found helpful. Tinnitus apps on a smart phone have often been shown to help. These apps are often free and are made by hearing aid manufacturers. They allow the user to choose relaxing soundscapes that can be played through personal headphones, the phone speaker, or an external speaker. Any activity that is enjoyable to the patient (reading, exercise, etc.) may help decrease stress and/or anxiety and will oftentimes decrease the disturbance of the tinnitus. • White noise: Some people just like the sound of white noise that will cover their tinnitus. The white noise can be played though a sound generator or headphones, and oftentimes a hearing aid will have that option in its software. Some veterans will play a fan in the background just to have some other noise in the room. It doesn’t always have to be white noise; it can be a radio or a TV. • Sound pillow: For those veterans who have difficulty sleeping due to the tinnitus, a pillow is available that has speakers imbedded in the pillow. These speakers
connect to an MP3 player that has been pre-loaded with relaxation and meditation sounds. This allows the user to listen to sounds through the pillow when they are in bed trying to sleep. The sounds played through the pillow mask the tinnitus, promoting relaxation, so the user will find falling asleep easier and faster while not disturbing others in the room with a sound generator. • Hearing aids/tinnitus therapy: Oftentimes, if a hearing loss is involved with the tinnitus, just correcting the hearing loss and amplifying the frequencies where there is loss will cover the tinnitus. It is thought that the hearing aids are giving the veteran back the sounds he/she is not hearing and the internal sound that the brain is creating is then decreased. Most hearing aid manufacturers have builtin tinnitus therapies in their hearing aids, which can be activated by the push of a button on the hearing aid or with the use of a smartphone. These therapies have been shown to be very helpful by decreasing the disturbance of the tinnitus. With decreased disturbance, the veteran’s stress/anxiety level then decreases. It is unfortunate that many veterans leave the service with many health problems, but tinnitus is one they don’t have to live with. There is no magic cure, but there are ways to manage it. If you are a veteran or non-veteran with hearing loss and/or tinnitus, you can seek help from your local VA medical system or from one of our audiologists. We are specifically trained to help people with hearing loss and tinnitus and will guide you on how to get relief. Call our office to schedule a consultation. Dianna Randolph, AuD, CCC-A, is a Doctor of Audiology with Northwest Ohio Hearing Clinic, located at 1125 Hospital Dr., Suite 50 in Toledo (419383-4012) and 1601 Brigham Dr., Suite 160 in Perrysburg (419-873-4327). ❦
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You’re never too old for Super Slow Training T
hough most of the clients currently taking advantage of the Super Slow Training method offered at TriggerPoint are in their 40s, this evidence-based, time-efficient exercise solution is gaining popularity among people of all ages—including individuals well into their senior years. One such client is Peg Anderson, age 92. Anderson learned about Super Slow Training from an ad and article in Healthy Living News and decided to explore the program further. So she came to TriggerPoint, tried it out, and was immediately impressed. “I thought, ‘This is great! I need to keep doing this!” she recalls. At that time, Anderson was beginning to have difficulty managing the stairs outside her home and wasn’t sure whether she would be able to continue living there. She had even purchased two canes to help her navigate the stairs. However, after just a handful of Super Slow Training sessions, she began to notice a positive change. “I could tell a difference after doing the program once a week for just three weeks. I realized I was getting stronger and could go up and down those stairs without much effort whereas I struggled before. So I said I’m never going to quit this. I’m still not using either of those canes, and I attribute that to coming to TriggerPoint and making my muscles stronger,” she says. TriggerPoint owner Russ Wakefield explains that Super Slow Training involves lifting and lowering weights at a very slow rate, keeping consistent tension on the muscle throughout its whole range of motion. High-tech monitors on the specially designed Super Slow Training equipment help clients maintain the proper form, technique, and tempo during workouts. This method differs from conventional strength-training techniques in that there is no fast momentum to help do the work for you. Though slow, this technique is intense, really working the muscles. It’s also very safe, with highly experienced and educated trainers working one-on-one with clients and monitoring and adjusting their every move. After this intense exercise stimulus, the body recovers for seven days, producing the desired results.
Ours is a busy, fast-paced society that allows us little time to focus on health and fitness, so TriggerPoint clients appreciate the fact that Super Slow Training demands no more than a half hour of their time once a week. In fact, the program can be completed over your lunch hour with no requirement to change clothes or shower afterward. What’s more, as you progress through the program and begin to see results you never thought possible, that weekly workout time may actually decrease. Super Slow Training is considered
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a high-intensity workout, but that should not discourage anyone from participating as long as they have their physician’s approval. Wakefield notes that clients of all ages, backgrounds, personalities, and body types— even pregnant women—can participate in and benefit from this time-efficient program. Anderson has certain physical challenges, including arthritis in her shoulder, but she says that her trainers at TriggerPoint are fully aware of her age and limitations and are careful to modify her program accordingly. Asked what she would tell others
in her age group about Super Slow Training, Anderson states, “You are never too old for this. If you have physical limitations, the trainers will help you work around them. Remember, health problems are expensive and become more and more likely the older you get. You can’t just sit around reading magazines and eating bonbons and expect to stay healthy. You have to get moving and keep moving!” Wakefield urges anyone who is seeking a more efficient strength-training and conditioning alternative—or is simply tired of getting disappointing results from conventional workouts— to follow Anderson’s example by calling TriggerPoint and giving Super Slow Training a try. “This efficient, evidence-based program might just be the exercise solution you’ve been looking for,” he states. For an appointment, call Russ Wakefield at 419-536-0408. TriggerPoint, located at 2449 N. Reynolds Rd., is also on Facebook. ❦
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nobody’s perfect
Avoiding medical tests by Sister Karen Zielinski, OSF
“I
will not have a mammogram,” says Heather, who works at an assisted-living facility. “I pay attention to my body, do self-exams, and I think I would know if something was wrong. If I suspected a health issue, I would go to my doctor and then consult with him about having a mammogram.” She is not fearful of taking medical tests but feels there are so many unnecessary ones. In an informal survey I conducted with about 75 people, the tests most people avoided, or would not go through again, included colonoscopies, MRI (magnetic resonance imaging) scans, and mammograms. A few said they not only disliked these tests but felt their physicians did not need them in order to improve their health. Some said the cost was too much even with insurance, and others in this group said they did not want to spend the time getting these tests. Heather has a primary care doctor and wonders if people who go through the battery of basic medical tests—mammograms, blood tests, colonoscopies, etc., are really healthier because of the tests. She remembers that several years ago, she had injured her back at work and visited a neurologist who ordered a few tests, in cluding an EMG—electromyography, a diagnostic procedure that assesses the health of muscles and the nerve cells that control motor neurons. The EMG results can reveal nerve dysfunction, muscle dysfunction, or problems with nerve-to-muscle signal function. After speaking with her doctor, she ended up having her gall bladder removed. After a few months, she still had back pain. She saw her doctor again and told him about the pain. Her
doctor threw his hands in the air and told her, “You are definitely a conundrum! The test did not show anything wrong!” Heather says, “I wonder if people are healthier if they go through all these tests?” She remembers her doctor, whom she saw for decades growing up into adulthood, and says that he followed her symptoms. It was a trusting relationship. Her new doctor seems good, but she is getting to know him and her trust level with him is just beginning. She adds, “The jury is still out on him.” Heather thinks that by listening to her body, she knows when something is wrong or when she needs medical help. She said she doesn’t avoid tests because of costs or because she is afraid of the results. She said she would deal with the results as they were discovered, but she feels she knows her own body better than a doctor who doesn’t even touch her during office examinations. Most healthcare professionals encourage medical tests and screenings as fundamental to health care. The results of tests are part of preventive health care to help patients understand their risk for developing chronic conditions before symptoms are present, enabling them and their doctors to take action to potentially prevent disease. Many healthcare screenings can identify risk factors that can lead to cardiovascular disease, stroke, peripheral artery disease, osteoporosis, and other serious illnesses. Medical tests and screenings can offer a patient peace of mind and early detection, and they are usually non-invasive, affordable, and easy. The Centers for Disease Control and Prevention (CDC) says that with testing, the trouble is that few n Nobody's Perfect - continued on p42
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Walk in the Park - continued from p17 pretty good compared to living in a pit house or a nomad’s make-shift temporary home. Those vigas, by the way, are important sources for dating the construction time frame by archeologists. Dendochronoln
Today, ladders and stairs are provided for the convenience of visitors. The original inhabitants used toe and finger holes cut into the cliff face. Notice, also, that there are numerous windows but no doors. Must ask about that on our next visit.
ogy—reading tree rings—can be amazingly precise. Dates for Cliff Palace, for example, are early 1200s through the late 1270s. Another valuable source of infor-
mation is that classic archeological favorite—garbage. There was a lot of it because the Ancient Puebloans tended to get rid of stuff by just tossing it off the cliff. But an ancient Indian’s trash is an archeologist’s treasure. Or, as a ranger once described it to us, the difference between garbage and an artifact is 50 years. (At Smoky Mountains National Park there is a Coca-Cola bottle on display as an “artifact” from the ancient 1930s. No kidding.) Excavators sifting through centuries worth of trash found broken pottery, stone and bone tools, worn out clothing, yucca fiber sandals, corn cobs, beans and squash seeds, rabbit fur and turkey feather cloaks and blankets, jewelry and other ornaments. All this helped create an image of what life was like at Cliff Palace. In addition to Cliff Palace, Shirley and I toured Balcony House and Long House on this trip. On earlier visits, we included Spruce Tree House and Step House. Shirley’s father would have said, “Seen one, seen them all.” But that was just his quaint Midwestern way of acknowledging that the basic architecture at Mesa Verde is essentially the same everywhere. It was a rich culture shared by a good-sized community
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that extended throughout the Four Corners region. This summer, we also visited Bandelier National Monument near Santa Fe and Hovenweep on the Colorado-Utah border. More about them in a future issue. They are all similar but different.
Tapering cylindrical towers demonstrate sophisticated architectural and masonry skills.
We were cautioned that the tour involved crawling on hands and knees through a very narrow tunnel and climbing tall ladders. One of our group, both claustrophobic and afraid of heights, insisted she thought they were just kidding.
Taken all together, the ancient sites we toured were just a walk in the park. One of us, though, might agree with her father. Perhaps we have seen enough. For this year. But who knows when Chaco Canyon, Canyon de Chelle, and Aztec Ruins may turn up on our itinerary? LeMoyne Mercer is the travel editor for Healthy Living News. There is limited space here for LeMoyne’s photos. You might want to see more at anotherwalkinthepark.blogspot.com. Please leave comments on the site. ❦
Rekha Talla, M.D. Board Certified
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Senior Living Guide Choosing a senior living community that’s right for you or a loved one is among the most important—and challenging— decisions you’ll make in your lifetime. We’re fortunate here in Northwest Ohio and Southeast Michigan to have a wide variety of high-quality senior living options, including independent living, assisted living, continuing-care, and subsidized low-income housing communities. To make your decision a bit easier, we’ve assembled this guide to all the senior living properties that regularly support Healthy Living News through advertising. In addition to referencing this page for each organization’s contact information, we urge you to see their ads in the pages of this issue, check out their websites, and give them a call to schedule a tour if you are interested in hearing more about all the services and amenities they offer.
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Sunset House
Ohio Living Swan Creek
Franciscan Care Center
The Lakes of Monclova
4030 Indian Rd. Ottawa Hills, OH 43606
5916 Cresthaven Lane Toledo, OH 43614
4111 N. Holland-Sylvania Rd. Toledo, Ohio 43623
Monclova Road Maumee, Ohio 43537
419-536-4645
419-865-4445
419-882-6582
419-866-3030
www.sunset-communities.org
www.ohioliving.org
www.homeishere.org
www.lakesofmonclova.com
The Woodlands
Plaza Apartments
The Laurels of Toledo
4030 Indian Rd. Ottawa Hills, OH 43606
2520 Monroe Street Toledo, Ohio 43620
1011 Byrne Road Toledo, OH 43607
Browning Masonic Community
419-724-1220
419-244-1881
www.sunset-communities.org
419-536-7600
www.vmc.org
www.laurelsoftoledo.com
Sunset Village
Genesis Village
9640 Sylvania-Metamora Rd. Sylvania, OH 43560
2429 S. Reynolds Rd. Toledo, OH 43614
Genacross Lutheran Services Toledo Campus
419-724-1200
419-720-1286
www.sunset-communities.org
www.genesisvillage.org
38 November 2019 | Healthy Living News
131 Wheeling St. Toledo, OH 43605 419-724-1414 www.GenacrossLutheranServices.org
8883 Browning Drive Waterville, Ohio 43566 419-878-4055 www.bmcohio.org
The Glendale Assisted Living 5020 Ryan Road Toledo, Ohio 43614 419-340-6721 www.glendaleassistedliving.com
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n
Acupuncture - continued from p32
Fertility
Be your own advocate
by Megan Benner Senecal
T
here is an issue in a nursing home where you live. Let’s say it’s something fairly simple. You’ve lost the sweater your daughter just dropped off for you on your birthday. You wore it several times and had it washed by facility staff. It never came back from the wash. You call the ombudsman. Our investigation (at some point) leads us to believe you did in fact have a new sweater from your daughter. The facility is not as confident since it was never catalogued in your belongings list. While the ombudsman attempts to advocate to the facility for its replacement, the advocacy effort is impaired due to lack of evidence. At some point, you, your family, or an ombudsman may refer this issue out to the Ohio Department of Health for regulatory enforcement. The Ohio Department of Health comes out on your complaint of missing belongings. Unfortunately, they can’t substantiate your complaint based upon their evidentiary criteria. So now, you are not only without a sweater, but you are also feeling as if you’ve exhausted all available options to get this issue resolved. Looking at this story, the first and most obvious point is that it is important to have your items catalogued in the belongings list. Hown
ever, another perspective addresses the rule itself. While the rules and regulations are building blocks for you and your ombudsman to resolve and address complaints, they can also be stumbling blocks. The rule states the facility must keep all belongings reasonably safe, but nowhere does it outline how and what must be done in order to achieve that “safety.” Be your own advocate and be your neighbor’s advocate. Write your state representatives and inform them of your experiences, lapses in resources, and your ideas on how to make long-term-care services and support better for everyone. While ombudsmen and the Ohio Department of Health are resources and here to enable quality care, we are limited in that we function within the existing framework for long-termcare regulations. It is imperative to get involved locally, regionally, or at the state level in order to make our collective voices heard in an effort to provide novel ideas to our elected officials and advocate for long-termcare regulatory reform. If you need information on how to contact the representatives on the Aging and Long-Term-Care Committee in the Ohio House of Representatives, feel free to give our Ombudsman Office a call at 419-259-2891.
There have been many studies demonstrating acupuncture helping couples conceive. Our office has assisted many couples undergoing IVF procedures with significant positive results. Acupuncture can also help increase the likelihood of natural conception. We manage treatment for both the male and female to bring about a favorable result. Many mechanisms in the body must be in perfect harmony to bring about a healthy pregnancy. Acupuncture can help facilitate this orchestra of events to result in a happy bundle of joy.
Smoking, food cravings, and other addictions An addiction is an addiction, whether it be to nicotine, food, or some other chemical. Each addiction triggers endorphins in the brain, which brings on a sense of happiness. Acupuncture treatments have also been shown to release brain endorphins and mimic this effect. Acupuncture treatments may slowly allow the withdrawal of the addictive substance and dependence on it.
It should be noted that as powerful as acupuncture treatments are, they are not a magic wand. They are another tool in the toolbox for pain control. Acupuncture is a safe and effective tool. Many different types of doctors practice acupuncture today, from Chiropractors to medical physicians. If interested, find one near you and ask for a free consultation. Many will happily discuss your health needs and provide guidance as to what your expectations should be. Dr. Schwan is available to speak to your group on a wide variety of alternative medicine topics, including chiropractic, acupuncture, herbal medicine, nutrition, vitamins, etc. He is a graduate of the International Academy of Medical Acupuncture & Palmer College of Chiropractic and president of Schwan Chiropractic & Acupuncture Clinic in Toledo, Ohio. He is an author, lecturer, and one-time stand-up comedian. For more information on alternative medicine, please visit his website at www.acupuncturetoledo.com. ❦
Need a Second Opinion? Schedule an Appointment Today!
419-873-1400
213 Louisiana Ave · Perrysburg, Ohio 43551
Megan Benner Senecal is a member of the Ombudsman Office. ❦
UTMC - continued from p11
fecal incontinence, pelvic organ prolapse, and other urinary symptoms (frequency, burning, infection, and more) and provides expert management of urethral strictures, fistulas, and diverticula. In addition, the team cares for patients with neurogenic bladder as a result of multiple sclerosis, stroke, spinal-cord injuries, and Parkinson’s disease by using the latest minimally invasive technologies, such as sacral neuromodulation, Botox, and tibial nerve stimulation. To schedule an appointment at the Bladder Health and Pelvic Floor Reconstruction Program, call 419-383-3578. ❦ Connect with our advertisers via our online issue at www.hlntoledo.com
“Think Local First”
Securities offered through Raymond James Financial Services, Inc. Member FINRA/SIPC. Investment advisory services offered through Raymond James Financial Services Advisors, Inc. Skotynsky Financial Group, LLC is not a registered broker/dealer and is independent of Raymond James Financial Services, Inc.
Healthy Living News | November 2019 39
Spiritually Speaking The profound power of caring by Sister Mary Thill
In the kindness of care, the divine comes alive in us. +John O’Donohue
T Q
: Our son returned from serving in the military complaining of ringing in one of his ears. He relates it to being exposed to artillery over a four-year period. Have you ever heard of anyone suffering from ringing in the ear?
A
: Tinnitus, commonly described as ringing in the ear, is a complaint we come across several times a day in our clinic when assessing patients of all ages. While some patients might say the tinnitus doesn’t bother them, others might say it drives them crazy. While one may have ringing in the ear from impacted cerumen (earwax), another patient may have it as a complication from a hearing loss or trauma to the head. The Centers for Disease Control and Prevention estimated in 2008 that some 23 million people in the United States complain of hearing sound when in fact there is no external noise or sound present. In fact, the American Tinnitus Association (ATA) estimates the number to be as high as 50 million, so one can only imagine how often we see patients come through our doors asking for help. The survey ATA gathered suggested that about 12 million individuals had chronic conditions that made them seek medical intervention and about 2 million suffered severely, experiencing issues with their sleep, concentration, work, and social life. Loud noise, for example from power tools such as chainsaws, music, or other sources, can cause damage to the inner ear in particular. Here at Northwest Ohio Hearing Clinic, we have also seen many veterans with tinnitus due to exposure to extreme noise above the 85-decibel level (this
is the limit of sound allowable during an eight-hour work day) in training or combat. According to an article in Medical News Today (December 2018), many military servicemembers are exposed to sound levels over 140 decibels. In fact, the Independent Budget for the Department of Veterans Affairs' 2008 Fiscal Budget identified several weapons that surpass this decibel level, including machine guns, handguns, rifles, hand grenades fifty feet from a target, and towed howitzers. As reported in the Washington Post, tinnitus has drawn greater attention because of the increased number of affected veterans. Through 2006, that number was 400,000. But in 2008 alone, 93,000 veterans returned from Iraq with that complaint. Our tinnitus treatment program has been growing weekly and is proven to help reduce the effect tinnitus has on one’s daily life. The Veterans Administration is currently utilizing the same treatment protocol in several of their clinics around the country. The goal of this non-invasive treatment is to reduce tinnitus-related disturbance through long-term therapy that targets the neurological processes of tinnitus. If you would like to learn more about the evaluation and treatment program available to you or a servicemember, contact us at one of our offices. You can also obtain more information at www.nwohc.com. Randa Mansour-Shousher, AuD, CCC-A, is a Doctor of Audiology with Northwest Ohio Hearing Clinic, located at 1125 Hospital Dr., Suite 50 in Toledo (419383-4012) and 1601 Brigham Dr., Suite 160 in Perrysburg (419-873-4327). ❦
40 November 2019 | Healthy Living News
he month of November brings with it for me a time to reflect on and express my gratitude for the many ways God blesses me and those I live and work with in a multitude of ways. It also reminds me of the why and how I’ve been blessed and the why and how I do what I do to bless others. I really do try to do what I do and say what I say in as loving a way as I can when the occasion arises. Since my ministry here at St. V’s gives me many opportunities to help the poor, the dying, and underserved, I have plenty of chances to do so in as loving a way as I am able. St. Vincent de Paul’s words quoted on this page cause me to pause each time I reach out to the poor and hope and pray that I do so in love because I’m aware that in helping them, I may need to be forgiven for the “bread I give them.” To me it boils down to how the “bread” is given. It’s an attitude thing. Helping others does put us in the position of profound power over the other. If we do it with kindness, “the divine comes alive in us” as John O’Donohue says. He builds on what Jesus said about what’s important at the end of life when we will be judged on whether we cared lovingly for those in need. And those in need will also be judging us as we provide food, clothing, money, etc. by how much they perceive our motivation for helping them, for caring for them in a myriad of ways. Over the years, I have volunteered at a few “kitchens for the poor,” and I became very aware of how the guests were able to sense the love and care that came with the food as well as the very way in which it was served. I could see their faces light up when they were greeted with a smile and asked what they wanted rather than having someone plop something on the plate without even looking at them. How we do something is as important as why we do it. In this month, when many of us will be celebrating Thanksgiving Day and perhaps serving a festive dinner to the poor whether they be strangers or even some of our family
The only thing that matters for our final judgment is whether we cared lovingly for those in need. +Jesus the Christ A caring presence has profound power. Thank you, God, for those whose compassionate presence brings us healing and life. Help them feel your love as they care for us. +Patricia Livingston It is only because of your love—only your love— that the poor will forgive you the bread you give them. +St. Vincent de Paul members, let’s take some time to reflect on the profound power we have by caring for others with love and compassion. It is after all how we will be judged at the end of our lives, and it is how the poor will be able to forgive us for our kindness to them. Who knows? We may be the one who brings healing and life to them. Sister Mary Thill is a Sylvania Franciscan Sister. She is Patient Liaison for Mature Health Connections at Mercy Health – St. Vincent Medical Center. She can be reached at 419-251-3600. Answers to crossword from p26 1
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Having a bad day? Change your soundtrack! “M
usic hath charms to soothe a savage breast, to soften rocks, or bend a knotted oak,” or so spoke Almeria in William Congreve’s The Mourning Bride. Whether music can soften rocks or bend knotted oaks is subject to debate, but there’s no question that the right type of music can soothe a savage breast—or, translated into more current terminology, relax the listener and take the edge off a stressful situation. Music is a powerful tool that can improve our well-being in a variety of ways and in many different situations. Indeed, the benefits of injecting more music into our lives can be so far-reaching that we should look at music not just as a pleasant pastime, but as the soundtrack to better well-being.
Track 1: setting the tone for the day Our outlook on the day is established almost as soon as we open our eyes in the morning (and sometimes even earlier). If you typically dread taking on the day or can never seem to get motivated, some inspirational music playing in the background might help to light
a little fire in your belly. Or, if you usually wake up with the jitters, agonizing over how you’re going to manage everything that the day is going to throw at you, some soothing, relaxing selections might be just what the doctor ordered.
Track 2: taking the rage out of your road trip With an endless string of potholes to dodge, aggressive drivers riding your bumper, unanticipated traffic snarls, and orange construction barrels at every turn, the morning commute can put you in a foul mood in a hurry. Listening to your favorite music on the way to work turns an otherwise frustrating, unproductive time of day into pleasurable alone time. It also serves as a “pressure release valve,” takes your mind off all the work that awaits you, and leaves you better disposed to deal with coworkers and superiors. Of course, it can also help you unwind during your return commute after a long, hard workday.
Track 3: music to cook (and eat) by
home, you might just be approaching it the wrong way. Add music to the menu, and you’ll find that the process of cooking can be fun and relaxing. Music is even good for digestion. Listening to soothing music, especially classical selections, evokes a state of relaxation, which lowers your cortisol level. Cortisol is a natural hormone produced by the body during times of stress, and studies show that an elevated cortisol level can impair digestion. Furthermore, being relaxed at dinnertime means you’ll likely eat less and savor your food (and company) more.
Track 4: taking the boredom out of chores A clean, organized home offers a lower-stress environment. However, tackling household chores is about the last thing any busy person wants to do in those rare moments of free time. In this case, dispense with the classical or otherwise mellow selections and go for something a little more up-tempo and energetic to keep your energy level sufficiently high.
Who says housework can’t be fun?
Track 5: revving up exercise Like housework, exercise becomes much more manageable when it’s set to music. Listen to a lineup of your favorite tunes, and you’ll notice that your exercise time just flies by—even mundane, repetitive workouts like walking or jogging on a treadmill. Try to match your music to the intensity of your workout—start at a slow to moderate pace for the warm up, increase the tempo for the more intense phase of your workout, and then bring the tempo back down for your cool-down period.
Track 6: the lullaby It’s no secret that stress can make sleep elusive. What better way to counteract a stressful day and drift off to sleep than to listen to relaxing music? Music slows your breathing and heart rate and distracts your mind from the challenges of tomorrow, which makes it much easier to drop off at night. Couple soothing song choices with a nice, warm bath before bed, and you’ll get even better results. ❦
Eating healthy, home-cooked meals is good for you, mind and body. But if you view preparing a healthy meal as a chore or feel that you are simply too tired to cook by the time you get
Landscape - continued from p26 perennials back in fall, some varieties should be left standing for winter interest. This is especially true for ornamental grasses, such as Japanese silver grass and other Miscanthus species, which have interesting seed heads and foliage that turns an attractive red or brown during the winter months. Blue fescue clumps maintain a bright blue or dark green all winter long and should also be left unpruned. Sedum varieties, like showy stonecrop, also make a great winter statement. Domes of pink blooms turn reddish in late autumn and contrast nicely against the plant’s blue-green leaves. When it comes right down to it, winter interest is anything you decide it should be. Some gardeners find subtle beauty in the somber hues of faded plants, while others like as much color as they can get. Still others could care less about the landscape in winter, preferring to put it out of their minds completely until growth begins again in spring. But even if you prefer to avoid going outdoors in the winter unless it’s absolutely necessary, you can still design a small winter garden to be enjoyed from indoors through a picture window. Don’t know where to start? Try your local garden center. Most are happy to assist customers with landscape design projects, sometimes free of charge (provided you purchase your plants from them). You may just find the winter landscape captivating! ❦ n
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Healthy Living News | November 2019 41
Learn…Earn…Return by Daniel J. Jachimiak
I
recently heard an expression that will have an everlasting impact on my personal and professional life. The speaker told his audience that you should break your life into thirds and live by the expression: Learn… Earn…Return. These are the three essential phases of life. There is no more noble occupation in the world than to assist another human being in succeeding.
Learning The first third of your life should be learning. Learn in school, learn from mentors, read, become a sponge and absorb everything. Dedicate your early years to learning—both academically and in your everyday life. Challenge yourself and push yourself. So, do your best in school, surround yourself with positive people who challenge your thoughts, and find a few mentors to build your knowledge base. Regardless of which college you attend—or, candidly, don’t attend— you can learn in many ways: reading books, listening to audio books, attending free meetings, finding a mentor. Of course, life is not fair. Some of us have advantages (financial, contacts, etc.), but that’s life. If you do not have these advantages, work harder and prove to yourself and others that you can overcome and persevere.
Earning The second third of your life is Earning. Earn! Build something for yourself. The more you utilize your knowledge, resources, and learned experiences to earn money and build wealth, the more you’ll succeed. Work! Odds are that you will be working to earn a living to support yourself and your family. Depending on your career choice and many other factors, your annual compensation will vary. Find an industry you love, n
and work hard to earn to your greatest potential. Without sounding naïve, earning money is very important to sustain our quality of life—the basics, of course, and some luxuries of affordability. Whether you are earning until retirement and beyond, the quality of your work for both financial and personal reasons is immeasurable.
Returning The most important step is to return—or give back—to the next generation. This step requires you to make time and financial commitments. The speaker used “Return” in a philanthropic way—whether you earn $20,000 or $120,000 annually or anything in between, the latter years of your life should be returning to help those less fortunate. Yes, the gift of giving should start in your younger years. As we mature, we “get it” regarding helping those less fortunate. It’s not about just giving money; it’s about getting involved. There are many great causes. Pick one close to your heart and contribute whether it be with your money, your time, or both.
Remembering And in closing, may I indulge my poetic license? How about adding “Remembering” as the fourth mantra to the previous three already discussed? Yes, remembering where we came from, remembering who helped us along the way, and remembering our responsibility and obligation to the past. Enjoy these simple yet powerful expressions and remind yourself that these words and, more importantly, their meanings are a great platform to live the remainder of your life. Best wishes! Dan Jachimiak is a life coach and life skills trainer working with teens, young adults, and adults in the Toledo area. Dan can be reached at 419-787-2036. ❦
Laurels - continued from p14
Snyder’s presentation was an eye-opener that made them realize tai chi could be a good option for them in the future. “Bob and I both participated and really enjoyed it. For now, we both love to walk in the neighborhood for exercise, but if it gets to the point where we can’t get out and walk, we know tai chi is out there and it’s not difficult to do,” she says. The Laurels of Toledo accepts Medicare, Medicaid, and all private commercial insurances. A physician’s order is required to obtain outpatient services. For more information, call 419-536-7600 or visit www.laurelsoftoledo.com. ❦
42 November 2019 | Healthy Living News
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Nobody's Perfect - continued from p36
people are getting the right tests. Overall, Americans get only half the needed preventive care—including screenings. Many people are screened too frequently, at the wrong age, or with tests that are not very accurate. Medical tests are defensive medicine. Every symptom can mean different things, and all doctors are aware that patients might sue them if a diagnosis is missed. For example, a cough might be a sign of a typical cold, but it might also be a sign of the first stage of metastatic lung cancer. Even if your doctor is 99% sure that you do not have cancer, he or she might be motivated by good practice, or the fact you might sue if you find out you have cancer five or ten years down the road. He or she might order a chest computerized tomography (CT) scan, even for a light cough. So, what does a patient do? Talk honestly with your healthcare professionals. Let them know why you do not want to take the test—fear of the test, costs, the time they would take, etc. Be honest about your body and family history, and ask your doctor to be honest with you. You, as a patient, have a right to choose whether to take tests or not—but be aware of the possible health risks down the road that could have been prevented with early detection. Sister Karen Zielinski is the Director of Canticle Studio. Canticle Studio is a part of the Sisters of St. Francis of Sylvania, OH’s overall advancement effort and has a mission of being a creative center where artists generate works, products, and services in harmony with the mission of the Sisters St. Francis. She can be reached at kzielins@sistersosf.org or 419-824-3543. ❦
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Eating Well - continued from p13
a healthier diet, don’t forget that taking medications as prescribed and getting regular activity are also vital. Above all, if you have diabetes, keep in mind that you’re not alone. There are many people around you who care and are struggling with the same challenges every day. Knowledge is power, so get involved, attend classes, read up on the latest with diabetes, and attend a Walk to Stop Diabetes. Also, be aware that help and support are available through many different sources, such as community groups, Facebook groups, the American Diabetes Association, recipes on Pinterest, etc. Join the fight to prevent and cure diabetes! Laurie Syring, RD/LD, is Clinical Nutrition Manager at ProMedica Flower Hospital. ❦ n
Relative peace - continued from p33
Careful with other people’s kids!
Few things infuriate parents faster than someone else stepping in to discipline their children right in front of them. When Mom and Dad are in the room, they should be considered the first and final word when it comes to disciplining their kids—even if little Billy is creating a general disturbance and they aren’t doing a thing to intervene. Of course, exceptions must be made—and parental feelings hurt if necessary—in any situation that could lead to someone being injured or property being damaged.
Embrace the chaos
Even the most peaceful holiday family get-together is a study in chaos. Don’t fight it. Go with the flow. If a horde of screaming kids is stampeding through the house, shake it off and remind yourself that it’s only temporary. If Grandpa tells the same corny joke that he’s told every year for the past three decades, laugh like you’re hearing it for the first time. If Aunt Jane says something that could be construed as insulting, give her the benefit of the doubt. Assume that she didn’t mean to offend and move on to another topic. While these tips won’t make your holidays look like a Norman Rockwell painting come to life, they might help you set a more positive tone that others in your family will appreciate and, perhaps, seek to emulate. Who knows, Uncle Dave might even stop teaching the kids to burp their ABCs—but don’t count on it. ❦ We love feedback. Like us on Facebook. Follow us on Twitter.
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It Takes Two to Tango H E A LT H C A R E F O R T H E U N I V E R S E O F YO U
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