health
watch September 2020
Safety strategies for getting back in the gym page 4
2 • Wednesday, September 23, 2020 • Health Watch
music hasn’t stopped. “ TTheInstead, indoor concerts
are now courtyard serenades.
”
“When things changed to make everyone safer, I worried that the bright spots would go away. I shouldn’t have! Cedarhurst knows how to adjust activities and kept my favorite – visits from local musicians. It’s really beautiful. The music hasn’t stopped. Instead, indoor concerts are now courtyard serenades. I go to my window for them and it makes me feel like a queen.” — Lydia At Cedarhurst Senior Living, caring protection and joyful moments live in harmony. We invite you to learn more about how our creative, compassionate staff, person-directed care and welcoming environment enriches life for our residents and their families. Call for more information or to schedule a virtual tour. We’re here to help!
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EDWARDSVILLE - Memory Care 7108 Marine Road Edwardsville, IL 62025
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Health Watch • Wednesday, September 23, 2020 • 3
IN THIS ISSUE
Walking in sunshine: Vitamin D’s importance while quarantining By Eli McCormick
4....Returning to the gym — Strategies for social distancing, mask wearing 6....Dear Dietitian: Herbs aid in easing stress 6....Restoring the Soul: Walking wounded 7....When is hearing loss a hearing loss?
SSP Wellness For Health Watch
ALTON — All of us probably agree, staying inside for quarantine was tolerable at first but now, not so much. It’s become evident that being lonely and out of television shows to watch were not the only downsides to being stuck inside for the past few months. Mercy Medical Center Director of Wellness Stephanie Wheeler stated that approximately 42% of the U.S. population is vitamin D deficient. Some populations have even higher level of deficiency, including pre-menopausal women, individuals with poor nutrition habits, people older than age 65, and Caucasians who avoid even minimal sun exposure, according to Wheeler. That sounds frightening but we can dissect it, and hopefully learn a thing or two about vitamins and their important role in how they help our bodies function. First things first. What is vitamin D? How do we get it? And what
does it do? Vitamin D is a fat-soluble vitamin that can be ingested, but primarily is absorbed via UVB rays from direct sunlight. About 50% to 90% of vitamin D is taken into the body via this method. It plays a direct role in calcium absorption in the gut to maximize the strength of our bones. Thus, making it a valuable weapon in the fight against osteopenia and osteoporosis. This vitamin can be found in foods such as cod liver, rainbow trout, sockeye salmon, mushrooms and sardines. But, as previously stated, it is most readily available through direct sunlight. A brisk 20 to 30 minute walk outside in the sun, with shorts and short sleeves, can provide you with a supple dose of the recommended daily amount. Unfortunately, during quarantine, many of us stayed inside and out of the sun, which was necessary to prevent the spread of COVID-19. However, being indoors all that time has reduced our overall exposure to direct sunlight. This lack of exposure can lead to
having reduced levels of vitamin D. Disregarding bone loss, some side effects of low vitamin D levels include fatigue, joint pain, muscle cramps, mood change and issues with hormone regulation. This demonstrates how important it is to maintain the proper levels of vitamin D. Hopefully, we can take something away from this and educate others on the importance of this vitamin, not only for our physical health, but our mental health, too. Its ability to stabilize mood through its hormone regulating properties is vital in keeping you out of a funk and giving you the motivation to exercise. Now go take a bike ride, go for a walk or roll your sleeves up and tend to that garden that desperately needs weeding. Regardless of your method, try to get a little sunshine each day and you may notice it could change your life. Eli McCormick is a certified personal trainer with SSP Wellness at Senior Services Plus, 2603 N. Rodgers Ave., Alton.
healthwatch
Submitted by OSF HealthCare | For Health Watch
ON THE COVER: This photo from OSF HealthCare shows an effective way to wear a mask while working out in a low-intensity exercise. OSF respiratory therapist Johnna Steller suggested beginning at a lower level of exercise intensity than what you’re used to and then increase exertion, always being aware of heart rate, while exercising wearing a mask.
HEALTH WATCH PUBLISHER Denise VonderHaar dvonderhaar@edwpub.net (618) 463-2500 — HEALTH WATCH ADVERTISING DIRECTOR Carole Fredeking carole.fredeking@hearst.com (618) 463-2500 —
HEALTH WATCH EDITOR-IN-CHIEF Jill Moon jill.moon@hearst.com (618) 208-6448 — HEALTH WATCH COORDINATOR Regina Harbison rharbison@thetelegraph.com (618) 208-6433 —
4 • Wednesday, September 23, 2020 • Health Watch
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Returning to the gym — Strategies for social distancing, mask wearing
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ALTON — If you’re used to blasting away on the treadmill at a 5.0 speed and at least that much of an incline, if wearing a mask — when unable to rely on six-feet of social distance — be aware of the effects that taking in more carbon dioxide can have. “You could get light-headed. You could get dizzy. You could even become confused if it’s for a long period of time,” explained respiratory therapist Johnna Steller of OSF HealthCare. For now, at the time of this writing, phase four of Restore Illinois, a pandemic reopening plan for the state, allows people to return to indoor exercise and recreation, provided numbers are limited to 50 or 50% of facility capacity. While the Illinois Department of Public Health does not specifically list gyms or fitness centers as a place where masks are required, regulations indicate masks should be worn in public when a physical distance of six feet cannot be maintained. Yet, Nautilus, in Alton, has consistently and effectively been able to create six feet — or more — between its members when they are at the 35,000-square-foot fitness facility. Nautilus Fitness Center, 4425 Industrial Drive, in Alton, is locally owned and was established 35 years ago. It has grown into a 35,000-square-foot facility offering the latest in fitness trends and equipment. “We have such a large facility, we have even safer social distancing. It’s very, very easy to social distance here,” said Nautilus Fit-
Tips from the American Council on Exercise about working out in a mask • If the mask restricts your breathing prior to exercise, it will not be good to wear during exercise. • Make sure your mask is big enough to cover your nose and face for proper protection. • The mask should feel comfortable and snug around your cheeks and nose. Try not to fidget with the mask while you are working out. • The advantage of a cloth mask is that it can be washed. Exercise enthusiasts who exercise regularly are encouraged to have a few masks so there is a clean, dry mask ready for each workout. Any laundry detergent will be fine for washing cloth face masks. • If you tend to sweat a lot when you work out (indoors or outdoors), perhaps bring a second mask with you and replace when it becomes damp. It is best to replace a damp mask (from workout sweat or outdoor humidity).
ness Center manager Susie Sweetman, who has been part of the Alton Nautilus family since she was 20 years old. “We have many different rooms and even our pool, you can social distance in. I think media has put such a fear in people. I talk to people at Schnucks, standing closer to me at Schnucks than they would here at Nautilus. “I really give our members a thumbs up, I constantly see them disinfect their equipment after every use. Everyone has been
wonderful. We’re a family up here. Everyone cares about everyone.” She misses the senior members of the Nautilus family, though. “What’s bad is people really rely on, like, say Nautilus, as a huge social thing, as well as for exercise. It’s a mindset. “My dad is 95, I certainly understand it, but sitting at home alone isn’t good for them either, not when they are so used to coming here and being such a big part of our family. We miss them, our Nautilus family.” Nautilus has always enjoyed a nice senior citizens base, offering the SilverSneakers program, which encourages older adults to participate in physical activities that will help them to maintain greater control of their health. SilverSneakers sponsors activities and social events designed to keep those age 65 and older healthy, while encouraging social interaction. “We’d have eight to ten members walking, talking, carrying on and having a good time. It’s really affected that with those folks,” Sweetman noted. “I’ll be at Glazebrook Park walking and see them, and I tell them I miss them terribly.” Nautilus has continued to hold some classes, all spaced at six feet apart. To find out the class schedule call Nautilus at 618-4669115. “People are very cautious still, so our regulars, people like myself, are here,” Sweetman said, “but it’s certainly not normal for any fitness facility at this point in time. Nautilus members are very loyal members and appreciative that we are open.”
Health Watch • Wednesday, September 23, 2020 • 5
Couresty of Nautilus Fitness Center Alton | For Health Watch
Alton’s Nautilus Fitness Center staff, left to right, Kandice Sweetman, Bailey Watson, Nautilus manager Susie Sweetman, Shakira Grace and Jessica Jump, spaced six feet apart, since the exercise facility reopened under Restore Illinois phase four of its reopening plan since the coronavirus pandemic started. For more information and updates at Nautilus Fitness Center visit nautilusalton.com, follow on Facebook, call 618-466-9115 or email info@nautilusalton.com.
At small facilities, OSF’s Steller said people who plan to exercise should realize they might be asked to mask up and the effects of taking in more carbon dioxide. She warned even those who are extremely fit need to realize they will have to alter the intensity of workouts. “When your muscles burn they create lactic acid and the lactic acid turns into CO2 (carbon dioxide), so that CO2 is going to increase more if you’re doing a higher level of intensity of exercise,” Steller explained. Steller equated exercising while masked to the challenges posed by doing activities in higher altitudes. She said gyms and fitness centers need to educate clients not to overreact when they’re having difficulty breathing. “They should be slowing down, stopping, catch-
WARNING Side effects of hearing wellness may lead to improved physical health
ing their breath, and then going on,” Steller said. “If the mask restricts your breathing prior to exercise, it will not be good to wear during exercise.” Steller suggested beginning at a lower level of exercise intensity than what you’re used to and then increasing exertion, always being aware of heart rate. Many regulars at their gym take pride in their fitness levels, so Steller said that staff can give gentle reminders that it’s OK to work out at a lower-level of intensity. “People need to be reminded that this doesn’t mean they’re weaker,” Steller said. “It doesn’t mean their fitness level is less. It just means that it’s different, and as far as burning calories, usually when you are breathing heavier and your heart rate is going up — which will happen while with the mask — you’re probably
going to burn more calories.” Individuals with preexisting respiratory or cardiovascular conditions should make sure to monitor their heart rate while exercising with a mask. Steller said individuals with chronic obstructive pulmonary disorder (COPD), asthma, chronic bronchitis, pulmonary fibrosis and any other lung conditions should consult (via virtual visit or in person) with a medical professional for personal instructions. For more information and updates at Nautilus Fitness Center visit nautilusalton.com, follow on Facebook, call 618466-9115 or email info@ nautilusalton.com. Center hours are 4 a.m. to midnight Monday through Thursday; 4 a.m. to 10 p.m. Friday; 6 a.m. to 10 p.m. Saturday; and, 7:30 a.m. to 10 p.m. Sunday.
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6 • Wednesday, September 23, 2020 • Health Watch
Dear Dietitian: Herbs aid in easing stress By Leanne McCrate For Health Watch
Dear Dietitian, I’ve heard of herbs called adaptogens that supposedly help with stress. I’m in danger of losing my job because of the COVID-19 pandemic. I thought things would be back to normal by now! Do these adaptogens really work? John Dear John, These are stressful times, especially with the uncertainty brought on by COVID-19. Many people have lost their jobs or have been furloughed. What once was a tight budget now is having trouble putting food on the table. Relationships may be strained as a result of financial pressures. Adaptogens are a group of herbs that support the body’s ability to
adapt to varying physical and emotional stressors. Adaptogens are considered to be regulators and supporters of the stress response system. In doing so, they help modify and regulate hormone production and flow. When we encounter stress, our bodies go through a series of physical and emotional responses. If a situation is dangerous, we have a “fight-or-flight” response, so-called because it is an instinctive survival mechanism. Unfortunately, our bodies can overreact to other types of stress. Prolonged stress has harmful effects on your health, because it may contribute to high blood pressure, anxiety, depression and addiction. Long periods of stress can even affect our immune systems. Panax ginseng, Rhodiola and Ashwagandha are examples of adap-
togens. Panax ginseng labels claim to promote energy, stamina and endurance while supporting cognitive function and memory. However, study results are conflicting. In a study of 112 healthy adults, 400 mg of Panax ginseng a day for eight weeks resulted in better and faster simple reactions and abstract thinking but no change in concentration or memory. A randomized, controlled study of 384 postmenopausal women found that consuming Panax ginseng for 16 weeks brought significant improvement in symptoms of depression and general well-being. Ashwagandha is a small evergreen shrub that grows in India, the Middle East, and parts of Africa. Its name comes from the Sanskrit language, meaning “the smell of a horse,” which implies the herb may give one the vigor and strength of a stallion. In a well-designed study of 64 adults, Ashwagandha was effective in reducing stress and anxiety and improving general well-being.
Rhodiola is used in traditional medicine in Eastern Europe and Asia as a stimulant to improve performance and to reduce fatigue and depression. In a highquality research study of 60 participants, those who received Rhodiola exhibited increased mental performance, particularly in the area of concentration. While the above adaptogens are considered safe, some people should avoid them. Included in this group are those who take insulin or blood thinners, people who take antidepressants, those who drink alcohol beyond moderation; and women who are pregnant or breastfeeding. Always talk to your doctor before beginning a supplement regimen. Until next time, be healthy! Dear Dietitian Leanne McCrate, RDN, LD, CNSC, is an award-winning dietitian based in St. Louis, Missouri. Her mission is to educate consumers on sound, science-based nutrition. Do you have a nutrition question? Email her today at deardietitian411@gmail.com. Dear Dietitian does not endorse any products, health programs, or diet plans.
Restoring the Soul: Walking wounded By Ty Bechel
For Health Watch
Some days our world does not make sense. Profiteering from perpetual war is confusing, but so is watching people with different political ideologies wish death upon one another. I see comments on social media where arrogance blinds the contributor. I see people who preach love, tolerance, and understanding, yelling into the digital void at those who disagree with them to be marched to the gallows. I am not talking about religions when I say this, but the spiritual war is here. And it is playing for keeps. We are either too naïve or stiff-necked to realize that we are destroying ourselves, and it is not President Trump or former President Obama’s fault.
Unfortunately, we are propagandizing our lies. As we sort out our evolving communities, we must also look inside at our motives and priorities. Hate shreds our retinas. False pride poisons our soul. Our innate ability to believe our nonsense is a deafening defeat, both individually and collectively, that gets us nowhere. We are constantly on the hunt to find someone to co-sign our ignorance and cocksureness, that we are unable to see how horrible we are to each other. We reach to others to build our idolizing fan club because most of us have something that is missing, which is most likely connection. We count views and “likes.” If we do not get the results we are after, we settle for some shock value to grab the attention of others, employing comedic, dramatic or emotional
influence. We have yet to fully realize everything we are currently experiencing is what and who is going to hold power. We crave it. We desire it. Some of us will destroy anyone in our path to get it. Maybe it is the god in us, or Bechel perhaps it is when our lives feel out of control, we look to control someone or something to lessen our insanity. Don’t get it twisted either. We control others by slander and even more profound and more perverted character assassination efforts than most of us would like to admit. As we continue to lie to ourselves, we aimlessly post on
social media, talk aggressively behind each other’s backs, snicker at people who are different. At the same time, we rave over the meaning of WAP. We certainly do not embrace parallelism in our rhetoric or consistencies in our actions for positive change. If we are sincere, our biggest battle is with the person in the mirror, but by projecting, it’s almost like a sixth sense and allows us to blame others around us, on the television, or our smartphones. From John Singleton’s 1993 film “Poetic Justice,” Janet Jackson’s character, Justice, reminds us about humility with these
words, “A wise man once said, ‘Look at the ocean and realize that no matter how famous you are or how much money you make, know you’ll never be as important as the ocean.’” If we want to heal and recover, we must first start by looking at what some of us confuse as scars and give them the proper name — wounds. Open emotional wounds are some of the most substantial anchors any of us will bear. Healing and recovery are possible for individuals and our communities. We have to believe that. Until next time, may you find comfort and healing for your open wounds. Godspeed. Ty Bechel is the executive director at Amare, a nonprofit 501(C)(3), that is a non-clinical, peer-led recovery community organization that offers recovery support services, education, awareness, guidance and hope to Madison County.
Health Watch • Wednesday, September 23, 2020 • 7
When is hearing loss a hearing loss? By Dr. T K. Parthasarathy For Health Watch
There is considerable evidence that untreated hearing loss (UHL) is a significant factor contributing to the onset of cognitive decline and dementia. A major review of factors and treatment of dementia published in Lancet (July 2017) asserted that preventing or treating hearing loss would reduce new cases by 9.1%. The review also found that hearing loss is by far the most significant of all treatable factors. Prevalence of hearing loss is also significant. Hearing loss, hypertension and arthritis are all prevalent in the over-60 population, with as many as 65% of adults 70 years or older affected by hearing loss (Gorman,2016). What is “subclinical” hear-
ing loss study of 6,451 adults (averHistorically, the term mild age age 59 years) wit hearing loss has been used to h hearing in the 16 to describe hearing thresholds 25 dB HL range, as well in the 25-40 dB HL range. as greater degree of loss. Hearing thresholds less Hearing was at different than 25 dB HL are frequencies from 250 often described as to 8000 Hz. A series “within the normal of five tests was used range, ”even though to measure cognitive thresholds of 15-20 performance even for dB HL are more than individuals with subtwo standard deviaclinical hearing loss. tions from the normal Indeed. The associamean. Although tions between hearing Parthasarathy many audiologists and cognition were describe thresholds stronger or equivalent in the 16-25 dB HL range as in individuals with subcliniminimal hearing loss, “most cal hearing loss than those researchers (use)the widely with much greater or severe used 25 dB HL cutoff.” hearing loss. An investigation by Golub, Based on the findings that et al., studied the relationolder adults with hearing in ship between “subclinical the 16-25 dB HL range demhearing loss” onstrate poorer cognitive (described above as performance, the researchers minimal hearing loss) and suggested the term “subclinicognitive performance. Their cal HL” or “borderline HL.”
Life is better in full volume
Although such terminology would be useful of greater concern is the already poor insight, late diagnosis and low treatment level of agerelated HL even as it is currently defined.” (Gould et al, 2019). Is there a connection between Hypertension and Hearing Loss? A study of more than 1200 men found that those with hypertension were more likely to have hearing loss. Subjects were followed for up to 22 years. Those classified as borderline hypertensive (systolic blood pressure of 140 mm Hg) were 32% more likely to hearing loss than men with normal blood pressure (systolic pressure of 120 mm Hg or less). Men with systolic pressure of 160 mm Hg or more were found to have a 74% greater risk of
having hearing loss. between coronary heart disease (including heart attack) and hearing loss. The researchers concluded that preventing hypertension might contribute to the prevention of apparent ageassociated hearing loss. As your audiologist and hearing health care partner, we use our knowledge and experience to make sure you are hearing as well as possible. We keep you up-to-date with the advanced technology available today. Based on your hearing loss, lifestyle expectations, we can provide customized hearing treatment solutions to improve your hearing and overall quality of life. We will make every effort to help you meet those needs/expectations and to make it clear if some of those needs/expectations can’t be helped. Patients with hearing loss who take advantage of the
hearing care available today do well in all kinds of listening settings. There are many of success stories in our audiology practice. We are here to help you to improve your quality of life. Be proactive and take that first step to discuss your hearing difficulties. Before the holiday season begins, hear the life you have been missing with high-definition sound quality digital instruments. Don’t let hearing loss hold you back a minute longer from what life has to offer. Your hearing deserves good care! Please call our office to schedule an appointment.
Dr. T.K. Parthasarathy, Ph.D., FAAA, former Professor of Audiology at Southern Illinois University Edwardsville, with 30 years of experience in helping patients with hearing loss, is an ASHA Certified Clinical Audiologist with two offices at the Better Hearing Clinic (www.betterhearingclinic.com) in Alton (618433-9932) and Glen Carbon (618-205-1055). All patients 50 years and older are welcome to join Better Hearing Clinic’s Hearing Wellness Program in the community to promote healthy hearing and healthy living and are eligible for a complimentary free hearing consultation.
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