Thrive Guide to Health & Wellness, 2023 Edition

PHARMACIES

Reed’sPharmacy

343 NPennsylvaniaAve,Hancock, MD21750

SharpsburgPharmacy

17316ShepherdstownPike, Sharpsburg,MD21782

SmithsburgPharmacy

22030JeffersonBlvd,Smithsburg, MD21783

WilliamsportPharmacy

100EPotomacSt, Williamsport, MD21795

ClearSpringPharmacy

34MulberryStreet,ClearSpring, MD21722

POLIC ED EPARTMENTS

Hagerstown PoliceDepartment 50N.BurhansBlvd.,Hagerstown, MD21740

HancockPoliceDepartment 126W. HighStreet,Hancock, MD21750

Maryland StatePoliceBarracks 18345Col.HenryK.DouglasDrive, Hagerstown,MD 21740

SmithsburgPolice Department 63RailRoadLane,Smithsburg,MD 21783

WashingtonCountySheriff's Office 500W. MarylandParkway,Hagerstown, MD21740

Washington County Health Department

(UsedSyringesAccepted) 925N.BurhansBlvdHagerstown, MD21742

DR.JAMES SA LBERTOLI

BoardCertifiedPlasti cS urgeon

56ThomasJohnsonDrive Suite100

FrederickMD21702

P:301-698-9999

F:301-698-9699

MeettheProvider:

Dr.Albertoliis alicensedphysicianintheStateofMaryland,and aBoardCertifiedPlastic SurgeonbytheAmericanBoardofPlasticSurgery.Hecurrentlyholdsaffiliationsand privileges withFrederickHealthHospitalandtheFrederickSurgicalCenter. Dr.Albertoli ismedicaldirectorandownerof the AmbulatoryCenterforAestheticandReconstructive SurgerythatisaccreditedbyAAAASF,andconvenientlylocated at thesamelocationas hismedicaloffice.

Acuteinjuriesare seenonimmediatebasis.

Samedayappointmentsareavailable.

•TriggerFingerRepair

•Ligament, TendonandNerveInjuries

•OpenandClosedFracturesoftheHand

•OpenandClosedSoftTissueInjuriesof theHand

•BoneReconstructionoftheHand

•Carpal TunnelRelease

•JointStiffnessandContractures

•Hand Tumors

•NailBedInjuries

•GanglionCysts: Tendonand Wrist

•FingerSprains,JamsandDislocations

•DeQuervain'sDisease

•Dupuytren'sContracture

•EvaluationandRemovalofSuspicious Lesions

•MOHSReconstructiveClosure

•Lipomas,Abscesses,Cysts

•CancerousLesions:Carcinoma, Melanoma

•Open WoundsandLacerations

•DogandCatBites

•CellulitisandOsteomyelitis

ALLINSURANCESACCEPTED

Pleasevisitourwebsite forfurtherinformation: www.albertolimd.org

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Dr. C. P. Meritus Health Writers

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that'sreally<

Exper tCareClose to Home

It warmsourhearts to beable to provide exper tcare, close to home.Wek nowthatlifeis busyandseekingtreatmentfor anillnessorinjur ytakesprecioustimefrom yourday. There isnoneed to spendhours commuting to abigcity, paying forparking andfightingtraffic. MeritusHealthhasthe experts youneed—righthereinyour communityproviding expert care, close to home.Withmorethan 20specialties,including cancerservices,you cansave themilesandsharemoresmiles.

MeritusSpecialty Services Include:

Meritus AfterHours Pediatrics

Meritus Allergy &Asthma

MeritusBariatricSurgicalSpecialists

Meritus BehavioralHealth

Meritus CenterforBreastHealth

Meritus Cosmetic &PlasticSurgery

MeritusDigestiveHealthSpecialists

MeritusEndocrinologySpecialists

MeritusGynecologicOncologySpecialists

MeritusHagerstownHeart

MeritusHematology &OncologySpecialists

Meritus InfectiousDiseaseSpecialists

Meritus PainSpecialists

Meritus Physical Therapy– Adultand Pediatric Services

Meritus Pulmonar yConsultants &SleepLab

Meritus Rheumatology

Meritus RobinwoodOrthopedics

MeritusSurgicalSpecialists

Meritus Women’s HealthSpecialists

MeritusUrgentCare

Debunkingthe My thsof COLON CANCER

Written by Dr.C.P.Choudari HagerstownGastroenterology

Inthepast fewdecades,therehas been agrowingtrendofmore youngpeopledevelopingcolorectal cancer.Recently,statisticsshowedan increaseincolorectalcancerdiagnosisinpeople40-49,buthalfof young onsetcolorectalcancerpatientsare under40.

Colonoscopyisthe goldstandardin colorectalcancerscreening.The goal ofscreeningis to identifyand remove precancerouspolypsthatmaydevelop intocancer.Ifpolypsarefoundearly and removed,therisk forcanceris reduced.Colonoscopysaveslives.

Recent technological advancements have elevatedscreeningmethods. For instance,artificialintelligence (AI) colonoscopyisbeingused to augment thetraditionalcolonoscopyexamination. Specifically,artificialintelligence assistsintheidentificationofpotentiallydangerouscolonpolyps.

Colorectalcancerispreventable, treatableandbeatable.

MarchisNationalColonCancer AwarenessMonth.

If youare 45orolder,get your screeningcolonoscopynow.

No Ifs,Ands,orButts!

Talk to yourdoctor aboutcoloncancerscreening.

Visitusathagerstowngastro.comorcall 240-513-7072 and talk to one of Dr.Choudari’s dedicated staff,Stephanie,KerryorLori.

5MythsofColonCancer

Myth#1:“Itonlyhappens to men”

1in23 men and 1in25 womenwillbediagnosedwith colorectalcancerin theirlifetime.

Myth#2“Nobodyintheir20s,30sand40sgets colorectalcancer”

Millennial’sare abouttwiceaslikely to develop coloncancerand four timesaslikely to develop rectalcancer compared to peoplebornin1950.

Myth#3“Noonein my familyhad coloncancer”

Don’tbethefirst. Roughly 5in100peoplearedestined to getcolorectal cancerintheirlifetime.

Myth#4“I feelfine”

Colonpolypsandearly coloncancercanoccurwithout symptoms.

Myth#5“Ihave norisk factors”

ScreeningistheNo 1way to preventcolorectalcancer.Athirdofeligible adultsarenotgettingscreened.If your colonoscopyisnormal, youmay not needanotheronein10 years.

Myth#6 “Colonoscopiesarepainful”

It’snotasbadas youthink. To prepareforthe colonoscopy, youwillbeon clearliquidsandtakeabowelprepthedaybeforetheproceduretocleanse your colon.Thenewerprepsaremucheasier forpatients to handle.During theprocedure, you’ll receiveasedatingmedication to makeyou comfortableand youwillnot rememberanything.

C.P.Choudari,M.D.,ofHagerstownGastroenterology,explains aprocedureathis office locatedinRobinwoodProfessionalCenter. COLLEENMCGRATH/HERALD-MAIL

“Getthe wordout… patientsneed to advocatefor themselves... evenif you don’tthink it’syou,it canhappen toyou.”

FACP

AtHagerstownGastroenterologyweoffer amultidisciplinary approachforthediagnosisandtreatmentofdiseases. Youwill receivethecareyouneedanddeserve.

SCREENINGFORCOLONCANCERANDPOLYPS CONDITIONSANDDISEASES

•Abdominalpain

•AcidReflux

•Difficultyinswallowing

•PepticUlcer

•GIBleeding/Anemia

•Malabsorption

•Glutensensitivity

•GasandBloating

•Diarrhea/Constipation

•IBD-UlcerativeColitis

•Diverticulardisease/Diverticulitis

•FunctionalBowelDisease/IBS

GallbladderdiseasePancreaticdiseaseLiverdisease

•Cirrhosis •Hepatitis •FattyLiver

GLOBALEXPERTISE..LOCALCAREBRINGINGSPECIALTYCARE, CLOSETOHOME AT HAGERSTOWNGASTROENTEROLOGY

PaulJ.ThuluvathM.D., F.R.C.P.

AdvancedLiverDisease

MatildaN.HaganM.D.

InflammatoryBowelDisease

BryanCurtin,M.D.

Neurogastroenterology &Motility

www.hagerstowngastro.com

SKIN CANCER stillposesa threatinwinter

ByMetroCreativeConnection

Skincancermaybesomethingonthemindsof beachgoersandsummer revelersfrolickingaroundthe pool.Afterall,whenthesun isblazinghotandone’sskin reddensaftermereminutes outside,it’shardtoignorethe potential forskindamage. Butsummerisn’ttheonly timeof yearthatskinmustbe protected.

According to thehealth and wellness resourceCancer TherapyAdvisor,ultraviolet radiationisjustasdangerousin thewinterasitisinthesummer,andpeopleshouldcontinue to carefor andprotecttheir skinasthe weather getscolder. In fact, sunscreenissomething thatshouldbe worn year-round.

Variouslifestylechoices increase aperson’srisk forskin damageand evenskincancer.

GETTYIMAGES

•Spendingtimeoutdoorsinhigh altitudes: MDAndersonCancer CenterswarnsthatUV rays areespeciallyintenseinhigheraltitudes.The risk forsunburnincreasesbecausethe thinneratmosphereisn’t able to block manyofthesun’smostharmful rays.

•Enjoyingsnow-relatedactivities: Snowreflectsup to 80percentofthe sun’s rays.Individualsmaynot realize thattimespentontheslopescan result insundamagethatisjustasharmful asthatcausedafter aday atthebeach.

•Headingoutoncloudydays: Fog andcloudswillnotdeterUVAraysfrom reachingthesurfaceoftheEarth.UVA rays,whicharepresentthroughout the year,canpenetratefog andclouds and evenglass, warnstheSkinCancer Foundation.

•Travelingtowarmclimatesin winter: It’scommon forpeople to tryto escapethecold andsnow by vacationingintropical locales duringthe winter Manymay mistakenlythinkit’sa good idea to usea tanningbed to geta golden glow prior to departing.TheMayo Clinic reportsthatUVlight fromtanningbeds is12timesas intenseas lightemittedby thesun.Couplethatwith timespentin thetropicalsunandsevere damage can occur to unprotectedskin.

Protectingskinfromthesunis a ye ar-roundendeavo r. Whenthinking ab outskindamagea ndskincancer prevention,donot ove rlook the lips as we ll, astheskinonthe lips is ve ry sensitive. Us eal ipmoisturizerwith anSPFofat least 15andsunscreen onthe re stoftheexposedpartsofthe bodyeve ry day.

Skiing exposes people to higher altitudes,wherethe thin atmosphere cannoteffectively blockharmful rays fromthesun.

Peopleshould continue to carefor and protecttheirskinasthe weathergets colder.Infact,sunscreenissomething thatshouldbe worn year-round.

Don’tLetDiabetesInto YourLife

bythe Washington CountyHealth Department

It’sahauntingstatistic –Oneoutof everythree adultsin the U.S. has prediabetes.According to the Centers for Disease Control andPrevention(CDC), only10 percentofthosewhohaveit evenknow it! One reasonmay bethat manydon’tunderstand the term“prediabetes”– thatit exists or whatit means.

With more than 37 million Americans living with diabetes, mostofus know someonewhoseA1C,glucose and sugar testsallreveal high numbers. Prediabetes describes thosewhohavenumbers abovenormal, butnot quite high enough tobediagnosedwithdiabetes –yet. That’sthe keyword –yet.

Studiesshow thatwithhealthy lifestylechanges in foodchoices and portionsandphysicalactivitycanstop a person’sprogresstowardtype 2diabetes.The bestplaceto startisfind out if youareatriskwitha simplequiz (Visithttps://healthywashingtoncounty.com/prediabetesrisk-test/totakethe actualquiz online):

1 Haveyoubeendiagnosed with diabetes orprediabetes?

2 What isyourage?

3 Manorwoman?If youareawoman,have you everbeen diagnosedwithgestationaldiabetes (aconditioninwhich yourbloodsugarlevels become highduringpregnancy.)?

4 Do you have immediatefamily memberswith diabetes?

5 Haveyou everbeendiagnosedwith high bloodpressure?

6 Areyouphysically active?

Youarethenaskedtocalculate your body massindex (BMI) –ameasureof bodyfatbased onheight and weight. Fromthere,theprediabetesrisktestwillassign you a scorewhichwillsuggestpossible next stepsdepending

onthe tally. If you areatan increasedriskforprediabetes and/or diabetes, aprogram likethe NationalDiabetes PreventionProgram(DPP)is a great investment.

The program isevidencebasedandfocuses on sustainablelifestyle changes. Participantshavecut their risk ofdeveloping type 2 diabetesas much as half, astheyworkwith alifestyle coachin agroup setting. The entireprogramlastsone year,which includes 16 core sessions(usually 1perweek/1 hourpersession),followedby monthlypost-coresessions

New sessions begin throughout theyearandareofferedin-person,virtually (throughZoom)andonline.Thereis no costtoparticipate. Your investment is your time andyour willingness tomake changes foryourbetter health.

If you areatleast 18years oldand areatrisk for developing type 2diabetes,findcurrent, available sessions online here –https://healthywashingtoncounty.com/nationaldiabetes-prevention-program/. To register,contactAshley SandersatAshley.Sanders@meritushealth.comor 301-790-8675 today

Remember sionalssaythat changes –losing percent ofyour –shouldbey reducethe risk oping type 2d

Jumpstar program withresource likethose foundhere: https://health washingtoncou health-resources/ diabetes

DanielleStahl, of the WashingtonCountyHealthDepartment, isoneofthelifestyle coachesforthediabetespreventionprogram (DPP)availablelocally.Sheholdsan illustrationfrommyplate.govusedtohelpteachDPP participantsabouthealthier portionsatmeals SUBMITTEDPHOTO

Learnhowtosleeplikeachildagain

ByMetroCreativeConnection

Manyadults lamentthat even iftheyweresolidsleepersin their younger years, by the ageof50,theirqualityofsleephasunraveled.Somecling to thewisdomthat peoplesimplydonotneedasmuch sleepastheyget older.Eventhough thatispartlytrue,sufficientsleepisstill avitalcomponentof ahealthylife.

TheNationalSleep Foundation recentlyupdateditssleep recommendationsperagegroup to includecategories“maybeappropriate” and “not recommended.”Thisincludes arangeof hoursthatmaybeadequateforcertain adults.Adultsbetweentheagesof26 and65areadvised to getseven to nine hoursofsleepper evening.However, sixhoursor10hoursalsomaybeacceptable. People overtheageof65need roughlyseventoeighthoursofsleep eachnight,thoughbetweenfive and sixhoursalsomaybefine.Generally speaking,anythingunderfive hoursis

not recommendedbasedondata reviewedbysleepexperts.

Manyolder adultsdonot getenough sleepdue to insomnia,states Jack Gardner,MD, aneurologistcertified insleepmedicine.They’re concerned abouthealthissues,mayhavesleep apnea,canexperiencepainorfrequenturination,ormaybetakingmedicationthatimpedessleep.Dr. Leila Kheirandish-Gozal,directorofclinicalsleep researchatthe Universityof Chicago, says that, overtime,insufficientsleepcanimpactmetabolism, mood,memory, andheartfunction.

Variousstrategiescanhelppeople getmoresleepandenjoybettersleep quality.

Createaluxurybed environment

Splurgeonthelargestmattress you canaffordandonethatiscomfortable forbothparties(ifmarried/coupled).A roomybed routinelyinvitessleep.Ifyou have arestlesspartner,try twoseparate

Considerwhitenoise

Thesoundsofthehouseoroutdoors maybekeeping youup. Manypeople findthatthe gentlehumof afanora white-noisemachinewith acalming soundeffectmakesiteasier forthem to doseoffthancompletequiet.Itcanalso blockoutextraneousnoises.

Keepelectronicsoutofthe bedroom

Itcanbechallenging to disconnect fromelectronics,butitisessential to fallingasleep.Evenaback-lit textcomingthroughinthe weehourscanbe enoughillumination to disruptsleep.

See yourdoctor

Ifmedicationsorillnessesarekeeping youup, achangeinregimenmay providethe relief youneed.

Older adultscanlearnthesteps to sleepingmoresoundlyandeasily.

bedspushedagainsteachother.

Variousstrategiescanhelppeoplegetmoresleepandenjoybettersleepquality. GETTYIMAGES

Prioritize Heart Health with aBalance dEatingPlan

By Family Features

Nomatteryourmotivations,it’snevertoolate or tooearly to startfocusingon yourhearthealth, andtakingstepsnowcan makea bigdifference. Smallchanges,likefollowing ahealthiereating plan,canhelp youstart down apath toward improvedhearthealth.

Onestep youcantake is followingthe DASH eatingplan,whichisa flexibleandbalanced wayofeatingthatstands forDietaryApproaches to StopHypertensionand was developed by theNational Heart,Lung,andBlood Institute. Requiringnospecial foods, DASHprovidesdailyand weeklynutritional goals to help lowertwo majorrisk factorsfor heartdisease:highbloodpressure andhighLDL(bad)cholesterol.

Beingmorephysically active,managingstress, gettingqualitysleepand notsmokingcombinedwith DASHcan put youonapath toward ahealthyheart forlife.

Encouragingotherstojoin youonyour heart-healthjourneycanalsobe rewarding. Researchshows socialsupportandpersonalnetworksmakeitmorelikely you’llstick to healthyhabitslikeeatinghealthy.

Sharingheart-healthyrecipeswith familyand friendsisan addedbonus,andthese DASH-friendly mealscanhelp youtaketheguessworkoutofputtingnutritiousdinnersonthetable.Greek-StyleFlank

Steakswith Tangy YogurtSauceoffertheboldflavors oftheMediterraneanwhile Teriyaki-GlazedSalmon withStir-Fried Vegetablesisaseasytomakeasitis colorful. Foracomplementarycombinationofporkand sweetfruitflavor,theseBaked PorkChopswithApple CranberrySauceareperfect to serve alongsidebrown riceorsteamedbroccoli.

Greek-Style Flank Steak with Tangy Yogurt Sauce

Recipe courtesy of theNationalHeart, Lung,andBloodInstitute

Preptime: 25minutes | Cooktime: 25minutes | Servings: 4

INGREDIENTS:

Marinade:

1/4cuplemonjuice

1tablespoonoliveoil

2teaspoons freshoregano,rinsed,driedandchopped

1tablespoongarlic,minced(2-3cloves)

1beef flanksteak(12ounces)

YogurtSauce:

1cupcucumber,peeled,seededandchopped

1cupnonfat plain yogurt

2tablespoonslemonjuice

1tablespoon freshdill,rinsed,driedandchopped

1tablespoongarlic,minced(2-3cloves)

1/2teaspoonsalt

DIRECTIONS:

1. To makemarinade:Inlargebowl, combinelemon juice, oliveoil,oreganoandgarlic.

2.Laysteakin flat containerwithsidesandpour marinade oversteak.Marinate at least20minutes,or up to 24hours, turningseveraltimes.

3. To makeyogurtsauce:Combinecucumber,yogurt, lemonjuice, dill,garlicandsalt.Set yogurtsauce aside at least15minutes to blend flavors.Saucecan be preparedup to 1hourinadvanceand refrigerated.

4.Preheatbroiler to highwith rack 3inches fromheat source.

5.Broilsteakabout10minutesoneachside to minimum internal temperatureof145 F. Letcool 5minutes before carving.

6.Slicethinlyacrossgraininto 12slices.

7.Servethreesliceswith1/2cup yogurtsauce.

Tip:Serve insandwichwithpitabread,lettuceand tomato.

Teriyaki-Glazed Salmon with Stir-FriedVegetables

Recipe courtesy of theNationalHeart, Lung,andBloodInstitute

Preptime: 20minutes| Cooktime: 15minutes| Servings: 4

INGREDIENTS:

Salmon:

2tablespoonslightteriyakisauce

1/4cupmirinorsweetricewine

2tablespoonsricevinegar

2tablespoonsscallions,rinsedandminced 11/2tablespoonsginger,minced

12ouncessalmonfillets,cutinto fourportions (3ounceseach)

Vegetables:

1bag(12ounces) frozenvegetablesstir-fry

1/2tablespoonpeanutoilor vegetableoil

1/2tablespoongarlic,minced(about 1clove)

1tablespoonginger,minced

1tablespoonscallions,rinsedandminced

1tablespoonlightsoy sauce

INGREDIENTS:

PorkChops:

4bonelessporkchops (about 3ounceseach)

1/4teaspoongroundblackpepper

1mediumorange,rinsedand zested

1/2tablespoonoliveoil

Sauce:

1/4cuplow-sodiumchickenbroth

1mediumapple,peeledandgrated (about 1cup)

1/2cinnamonstick

1bay leaf

1/2cupdriedcranberries

1/2cup100%orangejuice

DIRECTIONS:

DIRECTIONS:

1.Preheatovento350 F.

2. To preparesalmon:Mix teriyakisauce, mirin,rice vinegar,scallionsandginger well. Pour over salmonandmarinate 10-15minutes.

3. Remove salmon frommarinade.

4.Placesalmononbakingsheet.Bake10-15 minutes,oruntilfish flakeseasilywith forkin thickestpartand reachesminimuminternal temperatureof145 F.

5. To preparevegetables:Thaw frozenvegetablesin microwave orplacebaginbowlofhotwater about10minutes.Inlarge wokorsautepan, heatoil. Addgarlic,gingerandscallions; cook gently,butdonotbrown,30-60seconds.

6. Addvegetablesand continuestir-frying 2–3minutes,oruntilheatedthrough. Addsoy sauce.

7.Serveonepieceofsalmonwith 1cup vegetables.

BakedPorkChops with Apple CranberrySauce

Recipe courtesy of theNationalHeart, Lung, andBloodInstitute

Preptime: 10minutes| Cooktime: 30minutes

Servings: 4

1.Preheatovento350 F.

2. To prepareporkchops:Seasonporkchopswithpepperandorange zest.

3.Inlargesautepan,heatoliveoil overmediumheat. Addporkchopsand cookuntilbrownedononeside,about 2minutes.Turnandbrown2 minutes.Removeporkchops frompan,placeonnonstickbakingsheetand bake10minutes to minimuminternal temperatureof160 F.

4. To makesauce: Addchickenbroth to sautepanandstir to loosenbrown bits frompork chops.Setaside.

5.Insmallsaucepan overmediumheat, cookgratedapples,cinnamonstick andbayleafuntilapplesbegin to soften.

6. Addcranberries,orangejuiceand reservedbroth.Bring to boilthenlower heattogentlesimmer.Simmer10minutes,oruntilcranberriesareplump andapplesaretender.Removecinnamonstick

7. Peelorangeandcutinto eightsections.

8.Serveoneporkchopwith1/4cupsauceandtwoorangesegments.

Alleviate ever yday aches and pains

ByMetroCreativeConnection

Painoccursfor avarietyof reasons.Painmaybea byproductof overuseof aparticularpartofthebody, orit couldsignalanunderlyingillnessor condition.Sometimesinjuryisatthe heartofachesandpains.

Daily achesandpainsmaybeseen as anormal byproductofaging,but thatdoesnotmeanagingindividuals shouldsimply acceptpain.In fact, dailydiscomfortcanbe remediedwith some relativelyeasytechniques.

Getmoving

Lowerbackpain is common among adults,andmost often appearswhen individualsare in theirmid-30s and40s.Strength trainingand cardio exercises can remedy thispain because these activities increasebloodflow andhelp build core muscles, which supportthespine. Support canalleviate pressureonthe discs in theback. Exercising alsowill build strength in otherareas of the bodyand supportjoints.

Practicegoodposture

Si tt ing andstan ding withop timal posturec anhelpthebodyfeelbette r. Thebodyi sd esigned to stand in a “neutral ”p osi tion thatstack st he pelvis, heada nd to rs o, ac co rd ing to DM CH ealthca re .W he np osture is outofwhack, th is putsundue stress on muscles,le ad in gto pa in. Dropp ing yo ur he ad or sh ouldersa ls o cancreateu nnecessa ry te ns ion that leads to headaches.Goodposturec an all ev iatet his

Exercisemoreoften

Certainpainsarisewhenexercising forthefirsttimeorperforming anew activity.AllanH.Goldfarb, Ph.D.,a professorandexercisephysiologist atthe Universityof NorthCarolina, Greensboro, says when youdothe same activityagainandagain, your muscleswillstarttoget used to itand sorenesswillbe reduced.Don’tgiveup onexercise toosoon,butincludeoff days in your routine to giveyourbody time to becomemoreacclimated to increasedphysical activity.

Get tested

Speakwith yourdoctorif youhave chronicpaininoneormoreareas. Such painmaybeasignofosteoarthritis, aninflammatory conditionthatis associatedwith aging.Rheumatoid arthritisandother autoimmune conditionscancause achesandpainsas well,leavingthe jointsand tendons inflamedand abody withlowenergy.A doctorcanruleout theseconditions orhelp youget the therapyandmedications youneed.

Increasestretchingand movement exercises

Incorporatestretchingand movementexerciseslikeyogaortai chiintoyourdaily regimen.These activitiesslowlystretchareasofthe bodyandcanimprove rangeofmotion andflexibility overtime.

Thesearejust afew ways to address common aches andpains.Medical interventions, physicaltherapy, occupationaltherapyandergonomics assessments, andmassage therapyalso mayhelp to alleviateachesand pains.

Lowerbackpainis common. Variousstrategiescan reduce achesandpains.

At MeritusHealth,plasticsurgery ismorethanjustnipsandtucks

ByMeritusHealth

Asa healthcaresystem,MeritusHealth offerspatients awide varietyofcare. Youmay have noticedthatMeritus Cosmetic &Plastic Surgery wasrecently added to the expansivelineupofservices, andmaybe you’rethinking, “Plasticsurgery? At ahealth system?”

That’sright!In fact,plastic surgeryisavitalpartofthe overallofferingsatMeritus andprovidesmorethanjust cosmeticnipsandtucks.As adesignatedtraumacenter, ourplasticsurgeons,includingDr.MatthewMalamet, arepartofthetrauma team andherefor youand your lovedonesshouldtheunexpectedhappen.

“Bones. Muscles. Skin. The humanbodycan experiencetraumafrom extreme injuriestocomplex wounds. No one wants to thinkofsomethinglike thishappening butitdoes happen,and whenitdoes, we arehere,”Dr. Malamet said. “Wecan treatconditions likedogbites, facial fractures,andlacerationshelping to providebetter outcomeswithlessscarring and reducingthenumberof patientsneeding atransfer

to anotherhospitaltocomplete theircare.”

Withthe additionofplasticsurgery, cancerpatients atthe JohnR.MarshCancer Centercan receivethe fullspectrumofcarefrom diagnosis,treatmentand reconstructivesurgeryall underthetrustednameof Meritus.

“Skincancertreatment, forexample,canleave the patientwithdeepscars. Partneringwith a plastic surgeon forthe removal ofcancerouslesionscan reducetheseverityofscarring”Malametsaid. “This isparticularlytrue forskin cancer removedfromsomeone’s face,” he added.

Plasticsurgeonscanalso help to eliminate backpain –yes! That’swonderfulnews foranyonewhohassuffered backpaindue to thesizeof

theirbreasts.Gravity can be acruelthing,causingnot onlybackpain,butissues withposture,neckandnerve pain.

AnothercommonprocedureDr. Malametperformsis done to addressskinthathas beenstretchedout,including excess fatand skinon the abdomen.

“Thiscanhappen following weightloss,inparticular whensomeoneloses ahigh amountof weight following weightlosssurgery,” Malametsaid.“It’sdifferent than atummytuck,because thisprocedureisdesigned to relieve symptomsincluding irritationandinterference with everyday activities.”

MeritusCosmetic & Plastic Surger yrounds out the offeringsthehealth systemhas to treatthe whole person,no matterthe condition,righthereclose to home.

Readytolearnmore? Headover to MeritusCosmeticPlastic.com.

Dr.MatthewMalamet COURTESYOFMERITUSHEALTH

The Pros and Cons of Running

Written byMetroCreativeConnection

Few physical activities inspirethe devotion that avid runnershavefor running. Millions of individuals across the globe lace up their sneakers and run formiles on end each day, and the fitness experts at Fitbit notethat running is the most popular activity in the world.

The global popularity of running suggests it’s an activity that’s all gravyand no grief.However, running can takeatoll on abody, and individuals who can’t wait to lace up their sneakers and hit the road should consider the pros and cons of running beforedoing so.

Pros

• Running and hearthealth: Running generally has apositiveeffect on hearthealth. The heartisamuscle, and much likeweight training can help streng then muscles likebiceps and triceps, running can streng then the heartand makeitmoreefficient. Cardiologists with the Copenhagen City HeartStudynoted that jogging increases oxygenuptake, which makes it easier forthe heartto pump alarger amount of blood and do its job moreeasily. In addition, various studies have found that running can reduce individuals’ risk forheartdisease by asignificant percentage.

• Running and mental health: “Runner’s high”isa well-documented yetnot entirely understood phenomenon. Thought it’s often associated with the release of mood-enhancing hormones known as endorphins and characterized as aroutineand euphoric byproduct of running, experts at Johns Hopkins Medicine notethat research indicates very fewrunnersactually experience runner’s high. Instead, runnersmay feel good after running because physical activity increases levels of endocannabinoids in the bloodstream. Higher levels of endocannabinoids maypromoteshort-term responses like reduced anxiety and agreater feeling of calm. This is an important distinction, as runnerswho don’t feel runner’s high after along run should knowthat they’re likely still gaining some mental benefitfromrunning, even if along run makes them feel morenauseous than euphoric.

• Running and brain power: Running also has been found to benefitbrain power. Researchersatthe University of Ulm in Germanyfound that individuals who jogged for30minutes per daythree times aweek benefittedfromasubstantial improvement in concentration and visual memory.

Cons

• Running and joint health: Though manymedical professionals nowdisputethat there’s alink between running and osteoarthritis, running can leadtowear and tear on the joints overtime. It’s important to notethat such degeneration can occur even in non-runners, especially those who livesedentarylifestyles. Being physically activeisanimportant partofmaintaining long-term joint health, but individuals who liketorun should be sureto devise abalanced workout regimen that includes streng th training to makethe muscles and tissues aroundjoints stronger.Running without streng th training could contributetounhealthyjoints.

• Running and injuryrisk: All physical activities involvesome measureofinjuryrisk, but it’s still worth noting that runnersare not immune to such risks. The Cleveland Clinic notes as manyas60percent of runners will experience injuries that sideline them forseveral weeks or months. Plantar fasciitis, runner’s knee, shin splits, and Achilles tendinitis aresome injuries commonly suffered by runners. Common running injuries can make it hardtoperform anycardiovascular exercise, which can have asignificant and adverseeffect on runners’ overall health.

Though medical experts generally suggest the rewards of running outweigh the risks forhealthyindividuals, it’s still important that men and women weigh the pros and cons beforelacing up their running shoes.

How exercise benefits yourheart

Improvedhealthis aprimarymotivatoramong people whoroutinely exercise.Exercisecanhelppeople feelbetter aboutthemselvesandtheir appearance,andithasconsiderable effectson variouspartsof the body, includingthe heart.

Cardiovascular diseaseistheleading killerofbothmen andwomenin the UnitedStates. Exercisecanbeone ofthemosteffectivewaystoreduce the risk forcardiovascularissueslike heartattack,highcholesteroland more.In fact,cardiologistsatthe New England BaptistHospitalsay exerciseisnotonly ariskpreventative,butalsoahealing balmof sorts forhearthealth

Exercisecan helptheheart becomemoreefficientand more capableofpumping bloodthroughoutthebody, says thehealthexpertsbehindKaiser Permanentehealthplans. Evenlight to moderateexercisecanbe highlyeffective atimprovingheart health.

Harvard MedicalSchoolsays exercise alsopromotes positivephysiological changes, suchasencouragingthe heart’sarteries to dilatemorereadily. Exercisealsocanhelp withthebody’s sympatheticnervous system(which controlsheartrateandblood pressure) to beless reactive.

Ischemicpreconditioningisanother waythat exercisecanpotentially benefittheheart.According to a2017 articleinJAMACardiology, heart diseasepatientswhoexercised found thatexercisecouldtriggershortperiods ofischemia,or reducedbloodflow to theheart.After restingfor afew minutes,thesepeoplesaw improved performance whentheyrenewed exerciseand gottheirheartratesup.It isbelievedthat smalldoses ofIPCcan helptheheart adaptmorereadilywith ischemiaand avoid amajorresponse issuedownthe road.Thoseatthe

Cardiovascular PerformanceProgram atHarvard-affiliatedMassachusetts GeneralHospital foundthatIPCcould reducedamagefromheartattackbyas muchas50percent.

Physical activityalsoallows better bloodflow inthesmallblood vessels aroundtheheart,potentiallypreventingclogsthatcanleadtoheartattacks. Furthermore,thereissome evidence thatexercisecanhelpthebodygrow moreblood vesselbranchessothere areadditionalroutesbloodcantakeifa

usualpathisblocked by fattydeposits ornarrow arteries.

JohnsHopkinsMedicalCentersays exercisealso workslikeabeta-blocker medicationthatcanslowtheheartrate naturally to alleviatehypertension.It alsocan raiselevelsofHDL,the good cholesterolinthebody, helping to improveoverallcholesterollevels.

Thereare severalreasonswhyexercise isimportant to hearthealth.It’snever toolateto getwith afitness regimen to preventor reversecardiacepisodes.

Simplestrategies to combat stress

ByMetroCreativeConnection

Just about everyoneexperiencesstressfulsituations.Sometimes ameasureofstresscan providemotivation to doone’sbestorstrive foranespeciallyloftygoal. However, whenstressbecomes achroniccondition,itcan adverselyaffectindividuals’qualityoflifea their overallhealth.

Harvard Medical Schoolsays stress canmanifestitself in myriadways. Stresscancause tensionheadaches,indigestion, achesand pains,or even heartpalpitations,andit mayaffectthe mind by makingithardto concentrateor makedecisions.

Manypeople experiencestress throughemotional orpsychological symptoms,suchas irritabilityor feeling down.Learningho effectivelymanages essential forindividuals’ overall well-being.

Exerciseregularly

Exerciseservesmanyfunctions,including acting as apotentstress reliefstrategy.TheCleveland Clinicsays aerobicexercisereleases endorphins, whicharenaturalsubstancesthat help aperson feel betterand maintain apositiveattitude.Movement activities like yogaor TaiChialsocan relaxthe mind andbodyand promote physicalhealth.

Take mediabreaks

Overwhelming oneselfwith abarrageofnegative news storiesorconstantinformation canincrease stresslevels.Individualscanstrivetoremaininformed andstillbuildbreaksintotheirschedules. Shut off news programs, turn overthenewspaperor outofsocial media from time to time. orDiseaseControland recommends thatindividualswhoarestressedout rld events reducethe number of times theyread thenews orcheckthe headlineseachday.

Meditate orperform breathing exercises

Breathingand meditationcan helpalleviate stress, according to theAmerican HeartAssociation. Aquickmeditation canprovidesome perspective.Ifa situationisstressful, go forawalkortakea wslow, deepbreaths untilthebodyrelaxes. rd MedicalSchoolalso meditationcaninducea sponse,whichisan antidotetostress.

Changenegatives to positives

Negativeself-talk mayincreasestress,butpositive self-talkcanhelp apersoncalmdown.Individuals shouldpracticepositiveself-talk everyday.Instead ofsaying,“Ihatewhenthishappens,”say,“Iknow howtodealwiththis,I’vedoneitbefore.”

Asmallamountofperiodicstresscanbe agood thing.However, chronicstressposes asignificant threat to individuals’long-termhealth.

Learninghow to effectively managestress isessential for individuals’ overall well-being.

By BPT

Asyou getolder,you might takesteps to develop healthy habits, whether exercising, eating healthier or limiting your consumption of alcohol. But did you knowthat thereare steps youcan taketohelp with your brain health? Such preventivemeasures might even reduce the risk of Alzheimer’s -and the good news is, youmight be doing these things anyway,like working on puzzles or trying to geta good night’s sleep

Alzheimer’s is the most common form of dementia. In fact, someone in the United States develops the disease every65seconds, according to the Alzheimer’s Association. Morethan 6million Americans currently livewith Alzheimer’s -a number nowprojected to reach7.2 million by 2025.

Along with learning moreabout the disease, these five simple steps could ove brain reduce risk of disease and delaythe potential onset of Alzheimer’s or dementia.

5tips for supporting BRAINHEALTH

2. Get enough sleep. Sleep deprivation can leadtoproblems with memoryand cognitiveabilities. Sleep is essential forbrain maintenance, likeremoving built-up toxins in your brain.

3. Staysocial.

Isolation or loneliness in older adults is associated with a50% increased risk of developing dementia and a26% increased risk of all-cause mortality, according to the American Journal of Geriatric Psychiatry. Engaging in activity clubs can help youincrease your social interaction and help youstayactive.

4. Makehealthier lifestyle choices. Studies showmoderateexercise can help improve brain function, especially in the areas responsible forlearning and memory. Improving these parts of the brain may fight pre-Alzheimer’s changes often seen in midlife. Talk to your health plan about fitness programs that maybeavailable at no additional cost. Other lif choices, likee ahealth mayalso reduce cardiovascular risk while to slowbrain

yo ur health carep rovi der ab out treatment plans to help yo um anage chronic conditions.

In addition to these five steps, it is important to have amemoryscreening completed each year.Having arecord of your brain function year to year may help your health carepractitioner diagnose memorydisordersearlier

Memor ys creenings ca nb ep erfo rmed during yo ur Annual We llness Visit, which is free to anyo ne on Medicare. Makes uretoa sk yo ur phys ician to perform am em or y evaluation the next time yo uv isit the doctor’s office.

Un itedHealthcareM edicare

Adva ntagem embersc an also take adva ntageo ft he HouseCalls program, which offersa na nnual health a nd we llness visit in the conve nience and privac yo fyour ho me ,a tn oadd iti onal cost. AH ouseCalls licensed prac titioner can conduct am em or ys creening and re fe ryou to ad ditional care, if needed.

If yo ufeel likeyou or al ove do ne be suff from sy mptom so f dementia, contact yo ur health care prov ider.

ExperiencingThese Sy mptoms?

It’sTime to ThinkMigraine

ByStatePoint

“I’mfine,”isaphrase Kelsey Voskamp,aColoradoresident,used manytimesinherlifewhilepushing throughwhatshethought were just headaches.Likemanyotherswho aremisdiagnosedorundertreated, Voskampdidn’t realizesheexperienced aneurologicaldiseasecalledmigraine anddidn’tknowhow to explain to her family,and evenherdoctor,how debilitatinghermigraineattacks were

Migrainecanhave alargeimpacton aperson’slife.Butputtingon abrave face to pushthroughthe symptoms isn’t asolution.

Whydosomanypeoplehesitateto seekcarefortheirmigraine symptoms? Thereare avarietyof reasonswhy peoplewithmigraineareunderdiagnosedandundertreated.Oftentimes, peopleexperiencing symptomssuchas lightandsoundsensitivity,andnausea with asignificantdisablingheadache don’t recognizeitasmigraine.

The recent OVERCOMEstudy,presentedattheAnnualScientificMeeting oftheAmericanHeadache Society revealedthatamongthosewhoexperiencedthesemigrainesymptoms,approximatelyhalfhesitated to seek care, andevenfewerreceived adiagnosisand receivedthetreatmenttheyneeded.

“Ididn’t realizetherewas aname forwhat IwasexperiencinguntilI spokewith my doctor,” said Voskamp, “Havingtherightdiagnosiscanmake allthedifference.”

THINK TA LK TREA T MIGRAINE

EliLillyandCompanylaunchedThink TalkTreatMigraine to empowerpeoplewith migraineandtheirdoctorstohavebetterconversationsthatcanleadtoproperdiagnosisand care.Thenexttime youhavea headache, remember to THINK, TALKandTREATmigraine,a simplealgorithm to helpguideconversations abouttheimpactofmigrainewith yourdoctor:

2. TALKMIGRAINE

3.TREATMIGRAINE

1.THINKMIGRAINE

Migraineismorethan abad headache.According to theNational InstituteofNeurologicalDisorders andStroke,it’s acomplexneurological disease,typicallycharacterized by severe throbbing, recurringpainthat frequentlyoccursononesideofthe head,andotherextremelydebilitating symptomsthatcanimpactone’s ability to completedaily activitiesorare accompanied by sensitivity to light, and/ornausea.

Ifthesearesymptoms you experience,thinkmigraine.Ask yourdoctor aboutmigraineif your headacheshave limited your ability to completeactivities,if you’ve experiencednauseawith aheadache and/oraresensitivetolight.

If youexperienceatleasttwoof these symptomswith yourheadaches, thereisa greaterchance youmight have migraine.

Duetomigraine,Voskamp sometimeshas to miss work and shares with herdoctorthatshe feelslikesheisnotfullyfunctioning because of symptomsthatimpact herday.A shor tdiscussionwith your doctorcandetermineif youneed medication(s) to helprelieve headache attacks or reducetheirfrequency

Talkwith yourdoctor abouthow headacheshave impacted yourlife. Be suretopointout keysymptomsthat arebothering you:

•Headacheslimit yournormal daily activities –especiallyifit hashappenedanyday inthelast threemonths

•Youpushthroughheadacheona regularbasis

•Youarenauseatedwhen youhavea headache

•Lightbothersyouwhen youhavea headache

Understandingthefrequencyand impactofmigraineondaily activities canhelpinformthetreatmentdecision thatisright foryou.

Workingwith yourdoctor to treat migrainebasedon yourindividual symptomscanmakeallthedifference. Thelevelofmigrainetreatmentthat yourdoctor recommendsdependson impact to daily activities:

•Ifyouhave headache accompanied by impacton yourdaily activities, sensitivity to light,and/ornausea oneormoredayspermonth: acute treatmentcouldbe recommended.

•Ifyouhave headache accompanied by impacton yourdaily activities, sensitivity to light,and/ornausea fourormoredayspermonth: acute andpreventivetreatmentcouldbe recommended.

Followingdiagnosisofmigraine,it’s important to treatearlyandeffectively forbest results, according to the AmericanHeadacheSociety.

FormoreinformationontheThink, Talk, TreatAlgorithmandother tools andresources on migraine,visitThinkMigraine.com. Think TalkTreatMigraineTMis atrademarkownedorlicensedbyEli Lillyand Company, itssubsidiaries,oraffiliates

How to avoid computer eyestrain

ByMetroCreativeConnection

Workplacehazardsarea partoflifefor people in variousprofessions. Office workersmightnotconsider themselvesvulnerable to injury whenthey’re at work,butindividualswhospentmuchoftheirday staringat acomputerscreenare atriskofdevelopingcomputer eye strain.

According to TheVisionCouncil, nearly60percentofindividuals who routinelyusecomputersand digitaldevicesexperience symptomsofcomputer eyestrain.The healthcareexpertsatCedarsSinai notethatcomputer eyestrain symptomscanincludedryeyes, headache,blurredvision,and eye twitching.Despitetheprevalence ofcomputer eyestrain,office workersandotherswhospend longperiodsoftimeattheircomputerscantakesteps to reduce theirrisk.

Redo your work environment

CedarsSinai recommendsindividualsconcerned aboutcomputer eyestraincreatea betterworkenvironment to reducetheirrisk.The onlinevisionhealthand wellness resourceAllAboutVisionnotes that eyestrainisoften abyproduct ofexcessivelybrightlight.That lightcouldbenaturallightcominginthrough awindoworfrom interiorlightingthatisharshon the eyes. Ifexteriorlightismaking yourofficeexcessivelybright, closedrapes,shadesorblinds to keepthatlightout.Excessively brightlightingfixturescanbe remedied by using fewerlightbulbs orfluorescenttubesor replacing existingbulbswithlowerintensity

alternatives.AllAboutVision alsonotesthatsomeindividuals findfloorlampsthatemploysoft whitelightfromLEDbulbsare less taxingontheir eyesthan overhead fluorescentlighting.

Schedulevisioncheckups

CedarsSinainotesthatuncorrectedvisionproblemsare amajorcauseofcomputer eye strain.TheAmericanAcademyof Ophthalmology recommendsindividuals geta completeeye exam onceintheir20s,twiceintheir 30sandthenagainwhentheyturn 40. Acomprehensiveeye examat 40isnecessarybecausetheAAO notesthatthisiswhenearlysigns ofdiseaseorchangesinvision mayappear.Diseasesorchanges cancontributetocomputer eye strain,amongotherissues.After conducting acomprehensiveeye exam,ophthalmologistswillthen tellpatientshowoftentheyshould have theirvision tested,andindividualsshouldheedthis advice and keep appointments.

Upgrade your tech

AllAboutVisionnotesthat flat-panelLEDscreenswithanti-reflectivesurfacesarepreferable to computerscreenswithcathode raytubes,whichcancausean imperceptibleflickerofimages thatcontributes to computer eye strain. Alargedisplayscreen, whetherit’s adesktopcomputer or amonitorconnected to alaptop, alsocan reducerisk forcomputer eyestrain.

Computer eyestraincanmake workdays difficult foroffice workers.Individualswhothinkthey mightbedealingwith eyestrain cantryvariousstrategies to preventitor reduceitsseverity.