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OCTOBER 2020 • ISSUE 176
Defeating Cancer
Awareness, prevention key in battling disease INSIDE n There are ways to defend yourself against cancer n 10 things women under 40 should know about breast cancer n Explore the history of the pink ribbon Meet Your Doctor
EXERCISE Fitness experts explain the differences betwen working out at gym and home P. 13
Dr. Charles Burns is a partner in the dental offices of Slavin, Jackson & Burns in Utica
Con men use love to scam unwary folks
Divorce or stay?
Brussels sprouts
Troubled couples need to ponder the upsides, downsides to staying together
America’s most-hated vegetable doesn’t deserve the bad rap
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P. 19 October 2020 •
IN GOOD HEALTH – Mohawk Valley’s Healthcare Newspaper
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Healthcare in a Minute By George W. Chapman
Presidential Candidates’ Misleading Messages About Drug Prices
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lections are just around the corner and political ads, national and local, are rife with claims that their candidate is confronting drug manufacturers regarding their outrageous pricing. I wrote about this early this year, but I think it’s worth repeating as we are bombarded with these misleading claims by candidates. It is well documented that we pay more for drugs and use more of them per capita than most if not all other countries. We spent about $345 billion or over $1,000 per capita on drugs last year. In countries with a single payer or universal healthcare model, the government uses its massive purchasing power to negotiate prices with drug manufacturers. But not the USA. We squander our purchasing power when it comes to drugs. The Centers for Medicare & Medicaid Services (CMS) covers 60 million people on Medicare and 70 million people on Medicaid for a staggering 130 million people or roughly 40% of the U.S. population. By comparison, Canada negotiates drug prices, paying far less than we do, with a purchasing power of a relatively paltry 30 million people. So why doesn’t CMS use its huge purchasing power to at least nego-
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tiate drug prices? Simply: because of the powerful drug lobby. It is the No. 1 lobby on the Hill by far, spending $4 billion over the last 20 years and employing almost 1,300 drug lobbyists. That’s 2.4 lobbyists per congressperson. (How are they not tripping over each other as they enter and exit congressional offices?) The ubiquitous drug lobby has succeeded in quashing this “no brainer” negotiating issue, which would save us literally billions in drug costs, by contributing heavily to campaigns. While drug prices are allowed to escalate untethered, CMS clamps down on physicians and hospitals by unilaterally setting their reimbursement. Take it or leave it. CMS seeks “input” from physician and hospital lobbyists, but still establishes their fees in advance every year. The drug manufacturers attribute their high prices and healthy profits to: research and development, the cost of going through FDA approval, getting drugs to market and potential lawsuits. All those points may be valid, but if CMS is not going to set drug prices like it does for providers, can’t they at a minimum negotiate prices? The U.S. government and consequently U.S. consumers are paying anywhere from four to 120 times
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the price paid by other countries, no questions asked. A lot of congressman continue to parrot the drug lobby mantra that controlling drug prices will lead to less innovation and fewer new drugs entering the market. No one is begrudging drug manufacturers a fair profit. Congressman Tom Reed (RNY) said, “You are putting too much weight in the hands of the government dictating price.” What? Where is this when it comes to physicians and hospitals? CMS should be the 800-pound gorilla at the negotiation table when it comes to drug prices. Campaigns are expensive so most candidates are more than willing to accept drug company donations and look the other way. Instead of a bill with some real teeth that would simply and broadly allow CMS to negotiate prices for all drugs and save us billions, a bipartisan bill from Congress, (the 2019 Elijah Cummings bill), feebly suggests allowing CMS to use its substantial purchasing power to negotiate a pithy 25 (yes, 25) drug prices. The bill then suggests allowing CMS to negotiate 35 (yes, 35) drug prices — by 2033. That means, 13 years from now. This bill remains buried on Senate Leader Mitch McConnell’s desk as he has yet to present it to the Senate for a vote. Despite the unanimous consensus that drugs cost way too much, you can thank the drug lobby and a beholden Congress for nothing being done about it and a lot of misleading lip service.
COVID-19 Price Gouging
This is a summary of an article by ProPublica, a nonprofit newsroom that investigates fraud and abuses of power. Zach Sussman was employed as an emergency physician for a free-standing, for-profit chain of emergency facilities called Physicians Premier ERs. The chain is not affiliated with any hospitals. Being a good employee, he went to one of the Physicians Premier emergency facilities for a COVID-19 test and was told by his employer he would be held harm-
October 2020 •
less for any copays. He was shocked to discover his employer billed his insurance company for close to $11,000 for a 30 minute visit. About $2,000 was for the professional and physician component of the visit and about $9,000 was for the ER facility component. For perspective, Medicare pays about $42 for COVID-19 antibody testing. He was astonished to see that his insurance company, Golden Rule, which is a subsidiary of insurance giant UnitedHealthcare, paid 100% of the $11,000. Because Physicians Premier ERs did not participate in his insurance, they were not beholden to any predetermined or pre-negotiated rates. Consequently, Physicians Premier ERs jacked up its charges and hoped for the best. Coding experts called the $11,000 bill totally obscene and fraudulent. Commercial insurers do audits for fraud but not nearly enough so cases like this can fall through the cracks. Sussman did not want to be associated with this kind of price gouging and resigned from the ER company. Physicians Premier did not respond to ProPublica for comment.
Caregiver Stress
If being an unpaid caregiver isn’t bad enough, a recent study by BlueCross BlueShield found it has a considerably negative impact on caregiver health. A review of 6.7 million member claims revealed that caregivers experience on average 26% worse health than non-caregivers. By generation: Gen Xers were 45% worse than their age benchmarks; boomers were 38% worse than their age benchmarks and millennials were 11% worse than their age benchmarks. Caregivers typically experienced more hypertension, depression, anxiety, obesity, hospitalization and ER visits. Millennials fared the worst of the three generations. George W. Chapman is a healthcare business consultant who works exclusively with physicians, hospitals and healthcare organizations. He operates GW Chapman Consulting based in Syracuse. Email him at gwc@gwchapmanconsulting.com.
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Meet
Your Doctor
By Barbara Pierce
Simply Smiling May Boost Your Outlook
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miling can trick your mind into being more positive, according to a new study. Researchers at the University of South Australia found that the simple act of moving your facial muscles into a smile can make you view the world more positively. “When your muscles say you’re happy, you’re more likely to see the world around you in a positive way,” said lead researcher Fernando Marmolejo-Ramos, a human and artificial cognition expert at the university. He and his colleagues studied how people interpret various images of facial and bodily expressions that range from happy to sad, based on whether or not they were smiling themselves. The study involved 256 volunteers from Japan, Poland, Spain and Sweden. Participants were asked to hold a pen between their teeth, an act that forces facial muscles to replicate the motions of a smile. They were then shown images of facial expressions that ranged from frowning to smiling, and videos of a person walking in different positions, ranging from “sad walking” to “happy walking.” The participants viewed each image or video with and without a pen in their teeth, and then evaluated if the evoked emotion was “happy” or “sad.” The researchers observed that the participants were more likely to view a broader range of the images and videos as “happy” when smiling themselves. “In our research, we found that when you forcefully practice smiling, it stimulates the amygdala — the emotional center of the brain — which releases neurotransmitters to encourage an emotionally positive state,” Marmolejo-Ramos said in a university news release. The results suggest that everyone, and particularly those suffering from mental health issues like anxiety and depression, may benefit from the simple act of smiling. “For mental health, this has interesting implications. If we can trick the brain into perceiving stimuli as ‘happy,’ then we can potentially use this mechanism to help boost mental health,” Marmolejo-Ramos said. “A ‘fake it till you make it’ approach could have more credit than we expect.” The study was published recently in the journal Experimental Psychology.
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Charles Burns
Dr. Charles Burns is a partner in the dental offices of Slavin, Jackson & Burns in Utica. Slavin, Jackson & Burns offer a full scope of comprehensive dental care for the family, including pain-free dentistry, orthodontics, implants, cosmetic dentistry, and sleep appliances. What dental services do you provide? We are a comprehensive dentistry practice; we do all types of dentistry, everything from routine exams, cleanings and fillings to dental implants to dental appliances for those suffering from sleep apnea or temporomandibular joint disorders (TMJ). I take advantage of continuing education courses, to expand my knowledge of new developments, and to keep abreast of the latest techniques and procedures being performed in modern dentistry. This lets me make available to our patients the most advanced dental technology to meet all their dental needs. What are your specific dental specialties? My particular areas of expertise are in appliances for sleep apnea, endodontics (root canal work), TMJ, and painless laser dental procedures for both teeth and gums. I’ve had extensive training in these areas. Please tell us more about painless laser procedures; does this mean the end of drills? Painless laser procedures are fundamentally changing the practice of dentistry. For a long time, going to the dentist has had a bad rap. In fact, 50% of Americans do not regularly go, a hurdle we work hard to overcome by investing in the best technology on
the market. The newest addition to our practice, Solea, is a dental laser that’s quickly becoming the industry standard. When I first heard about Solea, I learned as much as possible about it, and it became clear that this was a technology I could not live without. It allows me to offer you virtually pain-free procedures for both teeth and gums, from simple cavities to complex surgeries. Solea offers a unique wavelength guided by sophisticated computers. Not only is it painless, it also vibrationless and noiseless. It’s an exciting new thing. Today, it’s replaced dental drills for the majority of procedures in our office. That means no more noise, no uncomfortable vibration, or anxiety. It also means we can do the work in less time. For you that means fewer and quicker appointments. Because it eliminates the need for injections of novocaine, everything gets done quicker and easier. You can get all your work done in one visit, as I don’t have to give you injections and wait until you get numb, then schedule you for multiple appointments if you need work done in more than one area of your mouth. Without the needle, you just sit down and we get started, and I can do all the work you need in one visit. Yes, it might be a while before you see that drill again. And nobody likes those nee-
IN GOOD HEALTH – Mohawk Valley’s Healthcare Newspaper • October 2020
dles to inject novocaine; you won’t see those either. Patients love this new development! How do you help patients who have sleep apnea? A CPAP device is often used to treat sleep apnea; it is usually prescribed by a pulmonologist after a sleep study. Many people are not able to tolerate a CPAP. For those who can’t tolerate a CPAP, I create a custom dental appliance. I work with your pulmonologist to insure that the appliance helps you breathe better at night. Unlike a CPAP, dental appliances are small, they do not involve hoses or masks, they do not rely on electricity, and they make no noise. They’re much more reasonable to use, and the cost is far more reasonable. We understand that giving back to the community is important to you? Yes, serving and giving back to the community is important to me; I give my time to many local agencies. I do free dental screenings for Head Start in Oneida County, participate in providing dental services at the Utica Community Center, participate in the Build-A-Bike event annually, serve as Chairman of the Health Services Advisory Board for the Mohawk Valley Community Action Agency, and I’m involved with and past president of the Dental Society. Also, I donate my time and expertise teaching new doctors on subjects such as endodontics, TMJ disorders, sleep apnea, forensic dentistry, and craniofacial pain management. We understand you are proud of your military service: I retired from the National Guard after 21 years of service, where I received many awards for high performance standards. I proudly served in Operation Desert Storm when I was active duty. I am proud to be the only dentist within 50 miles who is permitted to provide dental services to our veterans as well as active duty military personnel. We would like to add that your staff wanted us to know how much they admire you for your unique blend of professionalism and compassion that puts patients at ease. Also, they noted that you have been honored by the Genesis Group as an outstanding health care professional in the Mohawk Valley. Burns practices at the comprehensive dentistry offices of Slavin, Jackson & Burns, 2534 Genesee Street, Utica. He can be reached at 315-724-5141 or see the website at http://www. slavinjacksonburns.com/.
Lifelines Birth year: 1962 Birth place: Utica Current residence: Utica Education: AA: Mohawk Valley Community College; BS: Utica College, graduating with honors; DDS: New York University, graduating as a top student; dental residency: Faxton-St. Luke’s. Personal: Married; two sons. Hobbies: Avid sculptor, using clay, metal, and wood; golf, landscaping, the beach, woodworking, snowmobiling, skiing, enjoying all that the Adirondacks and the Mohawk Valley have to offer
Cancer
• Dimpling, puckering, or bulging of the skin • A nipple that has changed position or an inverted nipple (pushed inward instead of sticking out) • Skin redness, soreness, rash • Swelling • Nipple discharge (could be a watery, milky, or yellow fluid, or blood) Normal breast tissue may be lumpy, which is why it is important to know how your breasts normally feel. Most lumps are not cancer. Many women choose to perform breast self-exams so they will know if a new lump appears or an existing lump changes size. However, breast self-exams are not a substitute for mammograms. These changes may not necessarily indicate that you have breast cancer, but they could and should be evaluated.
Persistent and Speak 4.Be Up
Be your own health advocate and make sure you mention any breast changes or lumps to your doctor. Some patient concerns are dismissed because they are “too young” to have breast cancer. If you think you feel something, seek answers. Don’t be afraid to get a second opinion and more information.
Breast Cancer in Women Under 40: 10 Things You Need to Know
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ach year, nearly 13,000 women under age 40 will be diagnosed with breast cancer, making up about 7% of all breast cancer cases, and 40% of all cancers of women in this age group. Throughout her lifetime, a woman has a one in eight risk of developing breast cancer. No matter what your age you need to be aware of risk factors. In many cases of breast cancer early diagnosis is the key to survival.
What is Breast Cancer? Breast cancer is the most common cancer in American women, and it is the second most common cause of cancer deaths in women. (Lung cancer still kills almost 4 times as many women each year as breast cancer.) Breast cancer occurs rarely in men as well. There are about 230,000 new cases of breast cancer diagnosed in women the U.S. each year, and about 2,300 new cases diagnosed in men. To understand breast cancer, it’s important to learn the anatomy of the breast. Most of the breast is comprised of fatty (adipose) tissue, and within that are ligaments, connective tissue, lymph vessels and nodes, and blood vessels. In a female breast there are 12-20 sections within it called lobes, each made up of smaller lobules that produce milk. The lobes and lobules are connected by ducts, which carry the milk to the nipple. The most common type of breast cancer is cancer of the ducts, called ductal carcinoma that accounts for just over 80% of all breast cancers. Cancer of the lobes (lobular carcinoma) makes up just over 10% of cases. The rest of the breast cancers have characteristics of both ductal and lobular carcinomas, or have unknown origins.
5.Find The Right Doctor
1.Know Your Breasts
While women under 40 only make up about 7% of all diagnosed breast cancer cases, breast cancer is a leading cause of death among young women age 15-34. It is important to know your breasts. Know how they feel, and have your doctor teach you how to do a proper breast self-exam, if you choose, to help you notice when there are changes that need to be examined by a doctor.
2.Know The Risk Factors
Younger women may have a higher risk for developing breast cancer with the following risk factors: • Certain inherited genetic mutations for breast cancer (BRC A1 or BRCA2) • A personal history of breast cancer before age 40 • Two or more first-degree relatives (mother, sister, daughter) with breast cancer diagnosed at an early age • High-dose radiation to the chest • Early onset of menstrual periods (before age 12) • First full-term pregnancy when you are over 30 years old • Dense breasts • Heavy alcohol consumption • Obesity • Sedentary lifestyle • High intake of red meat and poor diet • Race (Caucasian women have a higher risk) • Personal history of endometrium, ovary, or colon cancer • Recent oral contraceptive use
Changes to 3.Breast Watch
Watch for changes to your breasts, and if you notice any of the following, see your doctor: • A lump in or near your breast or under your arm • Changes in the size or shape of your breast
If you are diagnosed with breast cancer, it’s important to find the right medical team to work with you. It may be tempting to stick with your first doctor, but it’s always a good idea to get a second opinion and make sure you are seeing the right specialists for your type of cancer. You may see several different types of oncologists (cancer specialists), including medical, surgical, and radiation oncologists. The medical specialists you see should be well versed on all the new treatments and approaches including genetics and neoadjuvant therapy (chemotherapy before surgery). Make sure your doctors know the National Comprehensive Cancer Network (NCCN) treatment guidelines which determine treatment based on stage of the disease and prognostic factors of the tumor that are considered the gold standard. You may also want a caremanager or caseworker to help you on your journey.
Your Medical His6.Know tory
It is important to know your family history and share it with your doctor. Women with a first-degree relative (mother, sister, daughter) with breast cancer have nearly twice the risk of being diagnosed with breast cancer as a woman who has no family history. Tell your doctor which family member(s) had breast cancer or other breast diseases, and how old they were when diagnosed.
7.Seek a Second Opinion
Most doctors will suggest getting a second opinion, and even if they do not, it is always a good idea. Most insurance will cover it. It’s important to seek a specialist in breast cancer who is up to date on the latest treatments and can help you make the best decisions on how to proceed. You may discuss your diagnosis with another pathologist who can review your breast tissue slides and confirm a diagnosis, or another medical oncologist, surgical oncologist, or
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radiation oncologist to determine the best treatment choices.
It’s OK to Ask 8.Know Questions
Ask questions! You should be an active participant in your care. Your medical team should explain to you any medical terms you do not understand, explain your treatment choices, possible side effects, and expected outcome. Ask for references to additional specialists you can talk to so you can learn more about your breast cancer. If you have not yet been diagnosed with breast cancer but are at high risk, ask your doctors about testing and any preventive measures you can take. Also don’t be afraid to ask family and friends for support. Seek support groups with other people who are going through what you are, or who have gone through it. Bring a close friend or family member to your appointments to both take notes, or record your visit, and to encourage you to request clarification if anything is unclear. Express your feelings and concerns.
9.Do Some Research
If you are diagnosed with breast cancer, learn about your specific diagnosis. Understand what terms such as stage and grade mean, and how they impact your treatment options. Helpful resources include BreastCancer.org and NCCN.org — guideline on breast cancer written for patients
With Other 10.Network Young Women
It can feel isolating to be diagnosed with breast cancer at a younger age, but there is support available and it can be helpful to connect with other women your age who are going through what you are, or who have beat breast cancer. You can start by asking your doctor about any local support groups. In addition, you can find support groups by searching online. Some resources to find support groups include: • The National Cancer Institute’s Cancer Information Service (1-800-4-CANCER; 1-800-422-6237) • Local chapters of the American Cancer Society • Local chapters of Susan G. Komen for the Cure Source: Onhealth.com, operated by WebMD LLC, part of the WebMD Consumer Network.
Breast Cancer Prevention for Young Women If you are a young woman there are some risk factors for breast cancer you can avoid. • Don’t smoke • Exercise regularly • Eat a healthy diet, with an emphasis on plant foods • Limit consumption of red meats and processed meats • Maintain a healthy weight • Limit or avoid alcohol consumption • If possible, avoid shift work, especially at night Changing your lifestyle and habits may not completely prevent you from getting cancer but it can lower your risk, especially if you have some unavoidable risk factors already such as a genetic history.
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Cancer
The History of the Pink Ribbon By Deborah Jeanne Sergeant
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n addition to the orange, gold and red foliage colors, you’re likely seeing a lot of pink this time of year as October is Breast Cancer Awareness Month. Most people realize that a looped pink ribbon represents breast cancer awareness; however, many do not know about the origin of the campaign. Ancient texts relate that ribbons used in décor have traditionally symbolized longing for those absent during wartime. The 1973 song, “Tie a Yellow Ribbon Round the Old Oak Tree” (Irwin Levine, L. Russell Brown), echoes the sentiment of a ribbon symbolizing support and welcome for a loved one at war. According to www.pinkribbon. org, Charlotte Hayley, a breast cancer patient in California, thought the
ribbon was appropriate to symbolize the fight against breast cancer. In 1991, she started distributing peach ribbons with a handbill urging more funding for breast cancer. Hayley handed them out at grocery stores and sent them to public figures such as former first ladies and Dear Abby. Self magazine editor Alexandra Penney adapted the symbol by shifting the color to pink. In 1991, the Susan G. Komen Breast Cancer Foundation established the pink ribbon as a national symbol for breast cancer awareness by distributing one to every participant in the organization’s NYC Race for the Cure. Though Hayley died at age 91 in 2014, her grassroots effort demonstrated that everyday people could make a difference. That is the mindset behind organizations like Komen,
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which was founded by Nancy G. Brinker in 1982 to fulfill a promise to her sister, Susan G. Komen as Komen was dying from breast cancer. Brinker said she would do everything she could to eradicate breast cancer. A sister’s promise has grown into an internationally recognized organization. Andrea Moran, executive director of the Upstate New York affiliate, said that the grassroots beginnings of Komen “is one of our strengths, and that we focus only on breast cancer. “We also take a 360-degree approach. It’s not just research or patient care or advocacy. Because we’re grassroots, a lot of what we achieve is community-led and integrated into the landscape of small towns and communities.” The organization is shifting in 2020 and 2021 to consolidate local affiliates under a national organization based in Dallas. “We’ll be able to engage even if there’s not an affiliate where they live,” Moran said. “We will continue to have a presence in Upstate New York.”
Local grassroot groups
Breast Cancer Coalition in Rochester also started from grassroots efforts. The organization supports people touched by breast cancer to provide information, offers advocacy for breast cancer and helps patients speak up regarding their care. Founder Sylvia Cappellino established Breast Cancer Coalition in her home in 1997. “Those present certainly realized the importance of the journey they were about to embark on,” said Holly Anderson, president and executive director, “but it’s doubtful they fore-
IN GOOD HEALTH – Mohawk Valley’s Healthcare Newspaper • October 2020
saw the major force their fledgling group would become.” The Breast Cancer Coalition has earmarked $750,000 to breast cancer research among organizations in the region. The organization hosts numerous fundraisers manned by volunteers. The largest three fundraisers are the Pink Ribbon Walk and Run, the Tee’d Off at Breast Cancer Golf Tournament, and the ARTrageous Affair gala. “Those who give of their time and talents have assured the coalition stands on solid financial ground and can continue to offer programming free of charge for survivors,” Anderson said. “Our volunteers are our greatest treasure.” Anderson joined the group after receiving a breast cancer diagnosis in 1999 and has served as executive director since 2001. Another grassroots organization, Breast Previvors ROC was founded by Cara Cappello. The term “previvor” was coined by Facing Our Risk of Cancer Empowered (FORCE) in Tampa, Florida, to describe people who have a predisposition to cancer but have not actually developed cancer. Cappello learned in 2018 that she carries the Chek2 gene mutation. Her lifetime risk of breast cancer was 42%. A 20% or greater risk is considered high risk. She opted for bilateral prophylactic mastectomy to reduce her risk to a nominal 5%. While recovering from surgery in early 2019, she discovered no organizations in the area that fit her needs: someone who did not have cancer but was recovering from double mastectomy. Cappello did not have the same types of struggles as many typical breast cancer patients, such as fear of metastasis, undergoing radiation and experiencing chemotherapy and effects such as hair loss, vomiting and nausea. Oftentimes, people who had never experienced the surgery did not understand. “‘Oh, you had a “boob job,”’ people would say. A mastectomy isn’t a ‘boob job,’” Cappello said. “You’re left with implants if you chose that. You have rippling. It’s a new you. You’re never the same. It’s a life-altering, body-altering thing. You don’t have cancer yet, but are you willing to alter yourself. There are side effects with having mastectomy.” Initially, she had difficulty performing activities of daily living like reaching into a cupboard for dishes. Cappello said she felt like she had T-rex arms. Rigorous rounds of acupuncture and physical therapy helped reduce pain and restore function; however, she still experiences numbness, on the sides of her back and up to her collar bones. Her breasts feel numb and cold all the time. She started Breast Previvors ROC in the spring of 2019 with a private Facebook page for women with similar surgeries where they can ask questions and emotionally support each other. Before the pandemic, they met in person but now meet via Zoom to connect. “What I have learned is you have to love yourself despite your flaws, no matter what,” Cappello said. “You have to support your local ‘breasties.’ You can look at yourself and say, ‘I’m strong and I beat cancer first.’”
been approved by the FDA. Companies are not required to test their products and can leave off hazardous chemicals from the ingredient list. Many of these chemicals may increase the risk of cancer, are hormone disruptors, cause infertility and even birth defects. Cleaning products for the home falls into the same category. sibilities. An integrative team will The Environmental Working Group consist of practitioners in functional (www.ewg.org) provides lists of and integrative medicine. Interview harmful chemicals. the providers you find and choose Get up and move. Physical what best suits your needs. The movement is necessary to stay cancer is only a piece of what needs strong. Exercise boosts immunity, to be treated. A whole body approach increases endurance, builds muscle, needs to be considered consisting of reduces inflammation, and provides energy therapy, supplements, whole added energy. With daily movement, nutrient-dense foods, and other you will be better able to handle possibilities to increase your immune cancer treatments and procedures, system. and recover more quickly. It is very Eat whole nutrient-dense foods important to commit to some form to help decrease inflammation. Elim- of exercise (yoga, Pilates, weights, inate dairy and other animal prodswimming, tai chi, dance, walking) ucts as these can consist of hormones. on a regular basis beginning with 10 Eliminate sugar as it feeds cancer. minutes and building to 30 minutes Research shows the average Ameror more. ican consumes approximately 152 Reduce stress. A diagnosis of pounds of sugar per year. Choose cancer can be one of the most stresslow-glycemic fruits as a dessert. ful events in your life. You need to Make at least half of your plate plant find the best way for you to manage rich, and (if not vegan) one quarter stress so as not to weaken your imof your plate a lean, clean protein. mune system, alter your sleep habits, Consider purchasing a juicer and or create more illness. As mentioned juice…juice…and juice some more. earlier, breathing exercise is a great Use organic fruit and vegetables as way to reduce many stressful situamuch as possible. Go to www.ewg. tions. Other forms of stress reduction org for information on the Clean 15 include yoga (the added benefit of and Dirty Dozen to choose approprimovement), meditation (even as little ately. When juicing, use a 3:1 ratio as 5-10 minutes is helpful), getting of veggies to fruit. Adding ginger out in nature (again more move(anti-inflammatory and gut healthy) ment), and massage (so relaxing). and lemon (aids in alkalinity) will You may need to seek professional add to the flavor. help as well since dealing with a The type of body care and cleancancer diagnosis can be extremely ing products need to be chosen with difficult. caution. Many personal care prodNightly restorative sleep for 7-9 ucts contain ingredients that have not hours is healing to the body allowing
The Balanced Body
Confronting cancer A By Deb Dittner
diagnosis of cancer can be devastating. No one wants to hear those three words “you’ve got cancer”. So if you or a loved one receives a cancer diagnosis, there are many steps you can take to make the going a bit easier. Enlist the help of either a family member or close friend to be by your side and for the extra pair of ears, for support, for company during tough times. Sure there are times you will want to be alone to think things through for yourself but that extra hug is so much needed. Initially, you may feel that tests, treatment, and/or surgery need to be done “yesterday”. Slow down. Breathe. Listen to what your heart and body is saying to you. The breath will help to decrease stress and anxiety. Sit comfortably with both feet flat on the floor and your hands either on both knees or placed in your lap. Close your eyes and inhale to the count of 8…hold for the count of 8…release for the count of 8. After a few rounds of this breathing method you will feel more in control and relaxed. Once you receive a cancer diagnosis, begin to research the disease, oncologist(s) and other health care providers to be on your “team”. Begin to understand what the current traditional options for treatment consist of and how to find those who may offer other or additional pos-
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you to best respond to treatment(s). If you are a coffee drinker, stop by noon. If you drink alcohol, decrease the amount and have it with a meal. Alcohol disrupts melatonin necessary for sleep and blood sugar levels. Start approximately one hour before you are ready to go to sleep with a nightly routine. Take an Epsom salt bath (excellent in magnesium) with therapeutic grade essential oils, have a cup of herbal tea, or read a book or magazine. Eliminate all electronics (TV, iPhone, computer) as these stimulate the mind. Create a calming atmosphere. Keep the temperature cool and dark with curtains to block all light. Climb into bed and journal. Write whatever comes to mind about your day. Also write about 3 things you are grateful for and why. End with an affirmation such as “I am healing every day”. And most importantly…believe in you. Care and love yourself just as you are. Be present. Know your truth. In the words of Buddha: Do not dwell in the past, Do not dream of the future, Concentrate the mind on the present moment. Deborah Dittner is a family nurse practitioner and health consultant. Her mission is to transform as many individuals as possible through nutrition and lifestyle changes. For more information, check out her website at www.debdittner.com or contact her at 518-596-8565.
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WOMEN’S HEALTH
He cheated on me!
How will I get through this pain? Infidelity in not necessarily the end By Barbara Pierce our partner was unfaithful and now you’re trying to get past all the hurt. You’re unsure if you should stay or go. It feels like a bomb just went off; it’s so unsettling and disorienting. This is a major loss; as with most losses, betrayal is intensely distressing. “When an affair is revealed, it’s a crisis for a couple,” said Greg Kovacs Kovacs, licensed marriage and family therapist in Utica. “It’s a pressing issue that needs to be addressed and can’t be ignored. It’s very common that I see couples in counseling for the first time following the discovery of an affair.” Kovacs has found that many couples choose to stay together after one has had an affair. “Infidelity is not a strong predictor of divorce; I’ve found this from my own experience and research on divorce,” he said. That’s right: Infidelity is not a deal breaker. Many people think an affair signals the end of a marriage.
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It’s easy to think you’ll leave if your partner betrays you, but when confronted with the reality of divorce and dissolving your marriage or relationship, the stakes are high. Ending the relationship may not be a good solution, particularly when the unfaithful person is remorseful and devoted to changing. Although healing is challenging, most marriages not only survive, but can actually grow from the experience if the couple is willing to invest the time and emotional energy, said Kovacs. When both partners have the motivation, patience, time and hard work to rebuild trust, it can be built. There are no right or wrong ways to get through this, but Kovacs suggested what could help: — An affair is a symptom of something wrong, he said. It is a wake-up call to issues that have been overlooked, like alcoholism or drug abuse, parenting stress, or mental illness. — Affairs are less likely to lead to a divorce because the crisis often leads to counseling, which helps to uncover and treat the underlying issues that led to the affair, he said. “Much of the work in healing from an affair is dedicated to treating that underlying problem,” he said. He suggested counseling with a
good marriage and family therapist to help you look at these issues and recover. A therapist can lead the way through the mire. Feelings that surface after the discovery of an affair are often so overwhelming that it’s difficult to know how to begin to get one’s life back on track. A therapist can help.
Rebuild the vibe
— There may be a lack of friendship in the marriage or a lack of intimacy, Kovacs added. He often hears couples say they don’t have fun together anymore or they’ve been more like roommates. “In order to build trust, one must develop — or re-develop — a friendship with their partner,” he recommended. “This means learning about each other all over again, spending time together, and sharing good memories together.” “It means remembering things about each other that no one else does, like asking about the headache they had this morning or that big meeting,” Kovacs said. “Once friendship develops, trust begins to build — trust that their partner will be available to meet their emotional and physical needs the ways they used to or maybe the way they never did.” — On the average, it takes about
IN GOOD HEALTH – Mohawk Valley’s Healthcare Newspaper • October 2020
18-24 months to heal from the pain of your partner’s infidelity. Knowing that the pain isn’t going away overnight can be helpful, and knowing that it will eventually end is also valuable in the healing process. However, just because the healing process can take up to two years doesn’t mean you’ll be in pain every day for two years. You must be willing to ride the rollercoaster through the tough stuff. Sometimes it may feel like one step forward and two steps back. You won’t forget what happened, but forgiveness is a gift you give yourself. Forgiveness means accepting that this happened and letting go of it. Holding a grudge will drag you down and your pain will continue. Forgiveness frees you. — If you never let go and continuously make him regain your trust, you won’t recover. If you expect him to cheat on you again, he will eventually. If you continue to be suspicious of him, he’s more likely to screw up again. Instead assume he won’t do it again. — Don’t be quick to tell friends and family about what happened. They’ll be eager to support you, the victim. Then it will be hard to recommit to your relationship when infidelity has been broadcast to the world. And they’ll give you advice. Don’t listen to it. Only you and your partner know what’s really going on. Get your emotional support from a professional. Regarding learning all the details of the affair, think carefully about whether you really want to know. Which is likely to be worse: knowing or not knowing?
Divorce or stay? Troubled couples at crossroads By Barbara Pierce
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illions of married people are stuck in an unhappy marriage, but will not divorce, according to findings of recent research. When a close relationship is no longer working, should you jump ship and abandon it? Or should you fight for it? Or do you just hold on to the thought that most marriages go through rough patches, and sooner or later things may be better? Unfortunately, there is no clearcut path to follow that will lead to the right decision. How you resolve this dilemma will depend on your personal circumstances and the conclusions you reach through a lot of thought. According to a recent study, the No. 1 reason unhappy spouses stay together is because they fear they will be making the wrong decision in leaving. They hope things will improve. Another leading reason people stay is because splitting up would have too big an impact on the kids. “As I visualize taking the leap of faith into the world of divorce, I hold a vision of taking a leap out of an airplane without a parachute,” said Michele Attias on divorcedmoms.com. “In choosing to leave the ‘comfort’
associated with marriage, we take a leap into the unknown. It’s one of the biggest decisions we will make.” “Deciding to divorce was one of the hardest decisions I’ve ever made, and it took me many years to get there,” added Joy Cipoletti on the same website. “I was stuck in indecision. Doing what I knew in my heart was right for me felt like the cruelest thing I could do to my husband and our family. I couldn’t go through with it.” If you’re in this dilemma, unhappy but staying, here are some things to consider: — The decision to divorce is critical, with consequences that can last a lifetime. Marital problems do not always warrant a divorce, especially if they are small short-term problems.
WOMEN’S HEALTH Try everything you can before divorcing. What have you got to lose? However, if you or your children are in physical danger, put safety first. — Counseling with a good marriage and family therapist is a safe place to start thinking things through. A therapist can lead the way through the mire. If your partner won’t go, go alone. “To look at the marriage objectively, calmly and carefully, an experienced couples therapist can allow you both to have space to talk through the issues in the relationship, reflecting on what brought you together in the first place and what currently drives a wedge through it,” said Attias. “Resolving complex family and relationship issues isn’t easy, but most people see the results they desire within eight to 10 sessions,” said licensed marriage and family therapist Greg Kovacs, Utica. “I help couples build resilient relationship bonds, repair wounds, learn new ways to tackle their current challenges, and get back to focusing on their dreams and goals.” Confusion about whether to stay or to go can be a gift, said Cipoletti. “If you’re not sure, don’t try to force a decision. Clarity will come more easily if you relax,” he said. — Some considerations: Can you repair your marriage? Have you made clear your concerns about the relationship? If there is a way to save the marriage, what would it be? Would you really be happier without your partner? Do you still love him or her? What about finances
involved? What’s best for the kids? Custody is an emotional and difficult issue. Think about what arrangement would be best for your children. What you want and what would benefit them most may not be the same thing. Can you and your ex co-parent effectively? “Parental separation will always be difficult for children,” said Kovacs. “I can help you and your co-parent overcome difficulties to minimize the negative effects of separation on your children.” The bottom line you need to address is: What is it that you personally truly want and need right now emotionally, financially and legally. You’re the one who has to live with the decisions you make. — Consider a support group to get you through. The Separated and Divorced Support Group at the Good News Center in Utica is for people who have ended or are in the process of ending their marriage. The group is meeting via Zoom. To register, call 315-735-6210. “No one will tell you it’s an easy ride. I wouldn’t wish the end of my marriage on my worst enemy. It was excruciating and incredibly unsettling for all of us,” said Cipoletti. “Essentially, the grass is by no means greener on the other side, it is just a different color altogether. In the grass, a number of flowers have blossomed,” she said. To stay or not to stay, the known versus the unknown, that is your question.
Kidney disease requires ongoing follow up care.
Now serving the Mohawk Valley Region with a new satellite location in Vernon, NY.
Main Office: 1304 Buckley Rd, Syracuse, NY 13212 Satellite Offices: Camillus, Fayetteville, Fulton, and Vernon, NY Ph: 315.478.3311 www.nephrologysyracuse.com October 2020 •
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Between You & Me
Learning about life in the fast lane Racing principles can be applied to real life By Barbara Pierce
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round the turns we went. Down the straights we picked up speed; there is nothing like the sensation of speed. Nothing in the world can compare — fast, we went, hurling, faster, faster! Nothing could possibly be more incredible than those hot laps Denny gave me!” Maybe you recognize Enzo’s reaction as he joyfully experiences hot laps in “The Art of Racing in the Rain” by Garth Stein. The book and the movie are narrated by Enzo, a bright, philosophical dog, with a strong bond with his owner, Denny, an aspiring Formula One race car driver. Enzo learns from Denny not only the art of racing a car but also the art of living. The best parts of the book and movie are the wonderful insights Enzo offers — some about dogs, some about racing, and a lot that is relevant to our lives. Enzo understands that the strategies useful for success on the racetrack parallel the strategies to successfully get through life. • “When I’m in a race car, I’m the creator of my own destiny” In racing, your car goes where your eyes go. The driver who cannot tear his eyes away from the wall as he spins out of control will meet that wall. The driver who looks down the track as he feels his tires break free will regain control of his vehicle. Page 10
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Ideally, a driver is master of all that is around him. Ideally, he controls the car so completely that he corrects a spin before it happens; he anticipates all possibilities. But we don’t live in an ideal world. Sometimes the odds aren’t in your favor. Unexpected things happen, mistakes happen, incidents with other drivers happen, and a driver must react to make the best of things. • “Your car goes where your eyes go.” Simply another way of saying that you make your own destiny. A driver has to predict the road ahead and plan ahead for the best. Our successes and our failures are brought on by no one but ourselves. We are responsible for everything happening to us. It’s easy to blame other things — situations, other persons, the universe, God — for what is happening in your life. It’s harder to take responsibility. On the track, unexpected things happen — like rain. “The Art of Racing in the Rain” of course refers to Denny’s ability to race in the rain. That’s not easy to do, on the track or off.
Dangerous when slippery Drivers are afraid of the rain, because it’s an unpredictable element. “Rain amplifies your mistakes and water on the track can make your car handle unpredictably,” says Denny.
“When something unpredictable happens, you have to react to it. If you’re reacting at speed, you’re reacting too late. And so drivers should be afraid.” Rain skews the performance responsibility more toward the driver and less toward the car. “It’s believing that one’s car is merely an extension of one’s body. About believing that the track is an extension of the car, and the rain is an extension of the track, and the sky is an extension of the rain. It is about believing that you are everything,” says Denny. Sometimes we wish that our lives will be perpetually clear — that we will be protected from the worst storms. But as we know, that isn’t the case. Most of us will suffer our share of downpours. A driver must have faith — In his talent, his judgment, the judgment of those around him, and physics. A driver must have faith in his crew, his car, his tires, his brakes, and most of all, himself. Likewise, we have to have faith in ourselves to get through the rain. We have to trust our selves and our ability to get through whatever. And we need a crew, a support system, and a community. You can be the fastest car on the track, but if you have no pit crew, you aren’t going anywhere. You can be the most talented racer, with the best equipment, but if your fellow racers don’t respect you that wall comes awfully fast.
IN GOOD HEALTH – Mohawk Valley’s Healthcare Newspaper • October 2020
It’s essential to have friends and family that support you, the kind that will keep your car rolling through all the ups and downs. • The race is long — to finish first, first you must finish.” Another good lesson: There is no dishonor in losing the race. There is only dishonor in not racing because you are afraid to lose. • And my favorite insight from Enzo. He believes in reincarnation; his goal is to come back as a person. “Here’s why I will be a good person,” he says. “Because I listen. I cannot speak, so I listen very well. I never interrupt to change the course of the conversation. People do this constantly. It’s like having a passenger in your car that suddenly grabs the steering wheel and turns you down a side street. Learn to listen! Pretend you’re a dog like me and listen to other people.” Barbara Pierce is a retired licensed clinical social worker with many years of experience helping people. If you would like to purchase a copy of her book, “When You Come to the Edge: Aging” or if you have questions for her, contact her at barbarapierce06@yahoo.com.
WOMEN’S HEALTH
Masters of Manipulation
Looking for love? Beware of scam artists who steal your heart and everything else By Barbara Pierce
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He steals their hearts, then drains their savings.” This line from “Love Fraud” caught my attention. The HBO documentary follows the search for Richard Scott Smith, who used the Internet and his charms to prey upon women looking for love. He charmed them into falling in love and letting him share their credit cards and bank accounts. They lost a lot more than money. It happens to the brightest and the best of us. We get taken. I know; I’ve been there and know others who have. Probably the saddest story I know was Kathryn’s. I was a counselor in a shelter for abused women when she first came in. The 52-yearold was hunched over, lanky, unwashed hair falling around her face, no makeup and fragile looking. The year before, she had owned a successful beauty salon in Rochester. She and a girlfriend came on a Florida vacation. First day there, having drinks, an attractive man came over to buy them drinks. Wayne was tall, gorgeous, and charming; she was enthralled and saw him every day. Ten days later, set to leave, he suggested she move down to Florida so they could continue together. She was floating on a cloud; this was the life she had dreamed of. Selling her business, she packed up and moved into a condo on the beach with Wayne. She bought a GMC truck, a boat, etc. Kathryn was
madly in love; she thought nothing of giving him her credit card. Wayne didn’t work or contribute to their expenses. When I met her, her money had run out, the fun ran out, and Wayne ran out. She was beaten down, so anxious and distressed she could barely talk. She tried to work, but couldn’t function well enough. Her life was destroyed. The damage this sociopath did to her is deep and lasting. Women on the documentary had similar stories about Richard: “He made me feel like something special.” “He was the perfect partner.” “He was everything I was looking for.” Yes, these sociopathic men are good. (Women can be sociopaths also.)
Con men in action
Quick involvement is a huge red flag: He quickly moves in on you, comes on like a whirlwind, claiming you’re the first person who really understands him or loves him. He pressures you to commit to the relationship early on, and makes you feel guilty if you try to slow down. Trust me on this, as one who has been involved with many men over the years, and has counseled with many women: Quick involvement rarely has a good outcome. As one woman said about Richard: “We were dating; he was spending a lot of time at my place; then he moved in.”
Is it Flu or COVID-19?
COVID-19 and the flu share many symptoms, says Excellus medical director
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nowing the difference between influenza (the flu) and COVID-19 may be hard for an individual who isn’t feeling well since the illnesses share many symptoms, according to the U.S. Centers for Disease Control and Prevention (CDC). “Connect with your health care provider right away to get an accurate diagnosis and appropriate treatment,” said Excellus BlueCross BlueShield Medical Director Nicholas Massa, M.D. The CDC lists common symptoms that COVID-19 and flu share, including: • Fever or feeling feverish/chills • Cough • Shortness of breath or difficulty breathing • Fatigue (tiredness) • Sore throat • Runny or stuffy nose • Muscle pain or body aches
• Headache • Some people may have vomiting and diarrhea, though this is more common in children than adults The COVID-19 pandemic has raised awareness of how dangerous a virus can be and how important it is to have an effective vaccine. “In 2019, the CDC estimates between 39 million and 56 million people got sick with the flu and between 24,000 and 62,000 people died of flu complications,” said Massa. “Fortunately, we have a flu vaccine in hand for this year’s strains that can provide a level of immunity or reduce the severity if you do get sick.” The first place you should call to get the flu vaccine is always your primary care provider. If needed, the flu vaccine can also be obtained at most major pharmacies, and at other sites in our community. The CDC recommends it for everyone 6 months and older. Most health insurance plans
“Three weeks after we met, he said ‘I love you,’” said another. “He proposed to me after a month,” added one more. He got into their bank account, then left. “He took me for $700,000,” said one. “I’m $50,000 in debt; I lost everything and had to move in with my parents,” said another. Many others were stripped financially. “One moment I was his everything. Within hours he disappeared and never spoke to me again.” And: “He ripped apart my world, then just walked way.” I had a man like that in my life: Andrew. I met him online; we met in a public place. But I trusted him enough to invite him home with me. (Yes, incredibly stupid thing to do.) He tuned into me. Perfectly. He “got” me and moved right in on my vulnerable emotional spots. With the help of a friend who sensed the danger I put myself in, we got him out before he did damage. A few years later, paging through the Ladies Home Journal, there was a big photo of Andrew behind bars. Several of his victims successfully prosecuted him.
Another thing to watch out for: if he’s too slick, too able to say just the right things, that’s not a good thing. Like grandma said: “If it’s too good to be true, it probably is.” Don’t overlook the ordinary guy; give him a chance. I met my current partner online. When we met for the first time, George totally failed at meeting a strange woman in a bar. He was as far from “slick” and charming as you can be. And that was in his favor. I’ve been with slick, charming men. And it never ended well. George is who he is, take it or leave it. He doesn’t present a cleaned-up version of himself, and doesn’t have a clue how to make a woman feel special. But he’s trustworthy, honest, and reliable. I don’t have that excitement that comes from uncertainly, but I’ll settle for everyday contentment and no chaos. Try it, you might like it. If you think you are in a potentially financially abusive relationship, the YWCA of the Mohawk Valley offers help through their 24-hour free confidential hotlines: Oneida County: 315-797-7740, Herkimer County: 315866-4120.
cover the flu vaccine in full, and you usually don’t need an appointment to receive it at a pharmacy. “The flu season could last as late as May in a given year, but it is important to get vaccinated sooner than later to help establish a level of immunity in our community,” said Massa. “It takes about two weeks for the vaccine to provide protection.” Older adults should consult with their health care provider to see if they recommend the high-dose flu vaccine that is approved for people ages 65 years and older. A study published in the New England Journal of Medicine indicated that the highdose vaccine was 24% more effective in preventing flu in adults 65 years and older relative to a standard-dose vaccine. One person with the flu can infect other people one day before any symptoms develop, and up to about seven days after they become sick. For the very young, the very old, women who are pregnant, and individuals with compromised immune systems including many patients on chemotherapy, catching the flu can place them at high risk for serious complications, including death. It isn’t always obvious who among us is vulnerable.
Nicholas Massa
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HEALTH & FITNESS
Pauline’s Pieces By Pauline DiGiorgio
Get juiced!
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drank celery juice everyday and here’s what happened. I’m not sure when this whole celery-juicing fad came about but it blew up fast! Everywhere I looked, a health guru, fitness influencer or even my friend’s mom was on a celery juice kick. So, I started looking into it — I read articles, science-based studies, and my peers’ success stories. The beneDiGiorgio fits were attractive for sure — supporting healthy digestion, helping to cleanse and detoxify, clears up acne, reduces bloat and decreases water weight. If this is some sort of holy water, then sign me up. Here is my experience so far.
Day 1: Wow, this stuff tastes like a very watery Bloody Mary mix. But it’s somehow ‘filling me up’ (You must drink the celery juice first thing in the morning on an empty stomach to receive the full benefits) so I was able to continue my intermittent fasting schedule easier. I fast from 8 p.m. to noon almost everyday. So it must be the fiber count? Day 2: I found out putting this juice over ice, a slice of lime and sipping with a straw was the way to go. Also in a wine glass, it feels fancy with tropical vacation vibes. Day 3: In a rush, and almost drank coffee before the celery juice, but I caught myself and drank celery juice first. Actually, I chugged it because I really wanted coffee. Note to self: Do not chug this juice ever again. Day 4: I feel 100 % the same as prior dai-
ly celery juice consumption. When do I turn into an ultra healthy human? Day 5: Is my skin getting clearer? Mmm, no. Day 6: My digestion does seem to be on point, but I have also been eating very cleanly. How do I know it’s the celery juice? Day 7: Honestly it’s helping me with my morning fast, I feel hydrated, my digestion is really great. Let’s keep going. Here are some tips if you’re going to start a daily celery juice routine. Buy a juicer — a good one is Bre-
ville juicer. Be prepared to juice, alot. One stalk of celery makes 16 ounces of juice, which is the recommended daily serving. Try to get the celery on sale, or in bulk if possible. You can juice every other day, making two juices at once. I wouldn’t make any more than that; you want to drink it as soon as possible to gain the most benefit. Let me know how it goes for you! Find me on Instagram at PaulineePocket or email me at Ptlifts@ gmail.com Pauline DiGiorgio Live Well | Be Well (315) 404-3726
A U.S. Pandemic of Depression, Too? Rates Are Triple Pre-COVID-19 Levels A
s the coronavirus pandemic has swept across America, so has an epidemic of depression, a new study shows. Since the pandemic began, the prevalence of depression symptoms has roughly tripled, with the poor who lost jobs and savings most affected, researchers report. “People with lower income were twice as likely to have depression, and people with the same income but who had less savings were 1.5 times more likely to have depression,” said lead researcher Catherine Ettman, director of strategic development at Boston University’s School of Public Health. “We were surprised at the high levels of depression,” she said. “These rates were higher than what we’ve seen in the general population after other large-scale traumas like Sept. 11 and Hurricane Katrina.” The current pandemic is not just one event. With COVID-19 there is fear, anxiety and dramatic economic consequences, especially among people with fewer resources, Ettman said. “This calls for us paying attention to mental health problems that are arising at this moment that will need attention in the coming months and years,” she said. For the study, the researchers used a survey of more than 1,400 people aged 18 and over who com-
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pleted the COVID-19 and Life Stressors Impact on Mental Health and Well-Being survey, conducted March 31 to April 13. That data was then compared with data on more than 5,000 people who took part in the National Health and Nutrition Examination Survey from 2017 to 2018. Since the pandemic, 25% of responders reported being mildly depressed, compared with 16% before the pandemic. Fifteen percent were moderately depressed, compared with 6% before the pandemic. There were 8% with moderately severe depression, compared with 2% before COVID-19 and 5% with severe depression, compared with less than 1% before COVID-19. The risk for depression symptoms was highest among people with less than $5,000 in savings, the researchers found. Ettman believes that in addition to more access to mental health care, programs that keep people’s heads above water economically are needed to ensure that they have the resources to weather through these times. These can include moratoriums on evictions, extended unemployment compensation and universal access to health care. The report was published online Sept. 2 in the journal JAMA Network Open.
HEALTH & FITNESS
Exercising their options
Fitness center owners: There are advantages working out at a gym as opposed to exercising at home By Daniel Baldwin
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n Aug. 24, fitness centers and gyms throughout New York state were given the OK by Gov. Andrew Cuomo to reopen their facilities. After nearly six months of working out at home or jogging outside on the streets in the intense summer heat, residents were allowed to go to their favorite workout place again and perform their daily and weekly workout routine in a more spacious and cool environment. The only major difference is that they still have to follow the COVID-19 guidelines of wearing a mask and social distancing. “We’ve been pent up for fiveand-a-half months, and we’re very excited to open the doors,” said Alex Carbone, owner of the Fitness Mill in New York Mills. “There’s a lot of good energy going on in the gym.” In preparation for the reopening, James LaFountain, the owner of the All-American Fitness Center in New Hartford, said his staff ordered many air-conditioning filters, replaced their cleaning cloths with paper towel dispensers, and tripled the amount of disinfectant spray bottles. They even removed an entire wall to provide more space for members and staff to safety distance themselves from other people. Some Mohawk Valley residents were eager to return to the gym just to socialize with other people, see their friends again, and workout on a machine that they do not have at home or cannot afford. There were others that did not feel comfortable going back to the gym during these troubled times and were not willing to risk their health just to lift weights or run 30 minutes on a treadmill. “A lot of our members that were here before haven’t came back yet,”
said Jason Crippen, owner of Revamp Fitness in Herkimer. “We’ve gotten messages on Facebook, Instagram, and text messages from people who know me personally. They said they don’t feel comfortable coming back yet, and that’s fine. We understand that.” “It wasn’t like we opened the door and a herd of cattle rushed in. I wouldn’t say we’re back to normal yet, but at least anything at this point, after five-and-a-half months, is better than nothing.” The workout environment at the Fitness Mill was also subdued during the first week of reopening. “It was very quiet,” Carbone said. “It’s still not what we are used to, but we’re not overly concerned because we have constraints on our attendance anyways. We’re starting to see a little bit more attendance everyday, but we still have to stick to our 33 percent capacity.” The spread of COVID-19 resulted in many gym memberships being canceled even before the reopening date. According to a recent study on Runrepeat.com, a little over half of all Americans were least likely to return to the gym upon reopening. The study also notes that nearly half of all gym members globally would not return to their gyms upon reopening and more than a third of all gym members globally already cancelled or had considered cancelling their memberships. Meanwhile, there has been a steady trend of people exercising in their own homes.
Finding comfort zone
According to Fortune.com, 90 percent of Americans found at-home workouts to be very effective, and nine in 10 Americans who exercise
DRIVERS WANTED We’re looking for dependable people to help us distribute copies of In Good Health, Mohawk Valley’s Healthcare Newspaper, in offices and other high traffic locations in the Utica-Rome-Clinton region. Great for active retirees or at-home moms in need of some extra cash. Work only one or two days a month during office hours (9 to 5). Compensation: $11.80/h plus 30 cents per mile. It amounts to about $150 per distribution.The paper is usually distributed at the beginning of the month. Drivers pick up the papers (in bundles of 100 copies) in North Utica and leave copies at various locations, following a list of places we provide. No heavy lifting. Drivers are required to have a dependable vehicle, be courteous and reliable. We audit all areas of distribution.
Call 315-749-7070 and ask for Nancy for more information.
Members of a group fitness class flex their muscles at Revamp Fitness in Herkimer. regularly said they will continue working out at home even after they feel comfortable returning to the gym. Working out at home might be the safest and cheapest route to take during these treacherous times, but it does not give people the opportunity to socialize with others and make new friends. “It’s always good to be with people and socialize,” Carbone said. “The advantages of working out at the gym are that you can actually talk to people throughout the gym and learn from just having a simple conversation about what their daily routine is and how they perform certain exercises.” Crippen said people gain more energy and motivation when they are working out alongside someone or with a group of people. Plus with the variety of cardio machines, fitness classes, and dumbbells at Revamp Fitness, a person who elects to work out at this fitness center has the option to choose what machine or weights they want to use and can switch up their fitness routine as opposed to sticking to the same routine and using the same fitness equipment at home. “There’s energy and options,” Crippen said. “When you’re in a gym and there are other people in here, you feed off of other people’s energy. It creates a buzz and a feeling that
you wouldn’t get in a home workout.” He said people sometimes get unmotivated to workout at home. “It’s the same thing over and over again. We also have more options. In a 9,000-square-foot facility with commercial grade equipment, we’re going to have more options than the average person would have in a garage gym,” Crippen said. Despite the decrease in gym membership, LaFountain said All-American Fitness still generated half of its normal sales during the pandemic, and many members already renewed their memberships one to two years in advance to help keep the fitness business afloat. Even during the midst of the coronavirus pandemic, where isolation, wearing a mask, and social distancing have become the new norm, All-American members preferred attending fitness classes in person than doing it virtually. “Since we’re primarily a personal training center,” LaFountain said,“our clients prefer ‘in person’ training. They have regularly scheduled time and receive hands-on instructions from a certified personal trainer. The majority of members cannot afford nor have the space to house the type of equipment we have at our center.”
Health in good
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October 2020 •
IN GOOD HEALTH – Mohawk Valley’s Healthcare Newspaper
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MILK & HONEY
Just for show The corruptive nature of power can creep into church leadership
By Brooke Stacia Demott DeMott he was doing, he requested respite for rthur Blessit was one of a the night. Much to his surprise, he was kind. turned away. In the 1960s, this ordiApparently, Blessit didn’t have nary Californian wanted to reach the hippies for Jesus so he launched proper missionary credentials. Broken-hearted, he left. A few a campaign to engage them in a miles down the road, a couple (who pretty unusual way. happened to be atheists) stopped their He constructed a 12-foot car when they recognized him. They wooden cross, stuck a wheel to the bottom of it, and started walking. said they’d seen him on the news, and But he didn’t stop in California. offered him the only air-conditioned Over the years, Blessit carried room in their home — their own bedthis cross over 38,000 miles, to room — for as long as he needed to 315 countries. He marched boldly rest. through firing squads in Saudi AraBlessit said in a tearful interview bia and amidst deadly predators that, “God sent these kind atheists to of the Congolese jungles, meeting minister to me, because I wasn’t good often with heads of state in dozens enough for the missionary center.” of countries, solely to pray for their That was a sobering story. How is salvation. it possible that a Christian organization No money or political victory could be so blinded to its own mission? A few weeks ago, something simwaited on the other side of his life’s ilar happened to my husband. Brian work. He was dedicated to fulfill— a father to seven children who is ing Jesus’ call to preach the gospel self-employed and travels for work in his own unique, mild-mannered — finds it difficult to invest in regular way. Christian fellowship. He recently indiBut this isn’t what I remember cated that he wanted to participate in most about him. a local bible study to kick off his week, Blessit tells a story in his fasciand help him stay grounded in the nating documentary, “The Cross,” scriptures. about the time he traveled across He attended a congregant-led the African continent, looking forward to a respite at a missionary study, and after the first time, called rest center. He describes how after me. With excitement in his tone, he hundreds of miles on foot, he earexpressed gratitude for the opportunity nestly looked forward to a bed and to participate in a men’s study again. Unfortunately, his enthusiasm was a meal at this sanctuary. short-lived. The pastors of this congreWhen Blessit arrived, he greetgation have a personal dislike for my ed the inhabitants warmly. After family, and because of this, immediateexplaining who he was and what ly following my husband’s first visit,
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they moved toward preventing his return. My husband was bewildered. He requested biblical cause from the pastor who, though he does not attend the study, insisted that my husband refrain from participating and was ignored. It was a decision made purely by personal disdain, and Brian was understandably hurt.
Preach but don’t practice
This isn’t a modern problem. Men who represent the Lord have, from the very onset of religious organization, had a tendency to forget their calling once they have a little bit of power. It’s an issue that Jesus addresses without a shred of confusion to the Pharisees of his own generation. “The scribes and Pharisees sit on Moses’ seat, so do and observe whatever they tell you but not the works they do. For they preach, but do not practice. They do all their deeds to be seen by others. They love the place of honor at feasts and the best seats in the synagogues; greetings in the marketplaces and being called “rabbi” by others. But you’re not to be called rabbi, for you have one teacher, and you’re all brothers. The greatest among you shall be your servant. Whoever exalts himself will be humbled, and whoever humbles himself will be exalted. “But woe not you, scribes and Pharisees, hypocrites! For you shut the kingdom of heaven in people’s faces. For you neither enter yourselves, nor allow those who would enter to go in.” (Selections from Matthew 23:1-13) How could a missionary respite center turn away a missionary seeking respite, when Jesus’ invitation is “Come to me, all you who are weary, and I will give you rest”? Why would a pastor — an ambassador for Christ — make efforts to physically prevent a young man from seeking the Lord in his own church? The answer is these individuals have forgotten whose mission they
First Drug to Slow Down Arthritis T here are currently no medications that can slow down the common form of arthritis that strikes aging knees and hips. But a new study suggests a powerful, and expensive, anti-inflammatory drug could potentially do just that. The drug, called canakinumab (Ilaris), is used for certain rare rheumatic conditions marked by widespread inflammation. They include juvenile idiopathic arthritis, where the immune system mistakenly attacks the lining of the joints. The new findings suggest the drug might hold promise for easing the highly common type of arthritis that sets in with age: osteoarthritis. The researchers found that among 10,000 patients given canakinumab in a clinical trial, the risk of having a knee or hip replacement was cut by at least 40% over four years. Those surgeries are generally done to treat severe osteoarthritis. However, the trial — funded by Ilaris-maker Novartis — has a Page 14
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major limitation: It was not actually designed to test the drug for osteoarthritis. Instead, researchers wanted to know if it could prevent heart attacks in high-risk people. The reduction in joint replacements was a fortuitous finding. “We’re hoping that this will stimulate further research,” said physician. Paul Ridker, the senior researcher on the study. “These data derive from a very large trial, and they’re pointing to a potential new pathway in the treatment of osteoarthritis.” Canakinumab works by blocking interleukin-1 beta (IL-1β) — a chemical produced by the immune system that helps regulate the body’s inflammatory response. Recent studies have pointed to a role for IL-1β in the inflammation that marks osteoarthritis. “Back when I was in medical school, we learned that rheumatoid arthritis was an inflammatory condition and osteoarthritis was “wearand-tear,” said Ridker, of Harvard Medical School and Brigham and Women’s Hospital, in Boston.
But, he said, the wear-and-tear concept is untrue, as osteoarthritis does seem to involve systemic inflammation. In fact, a few small clinical trials have tested various IL-1β inhibitors for easing the pain of knee osteoarthritis. And they’ve come up empty. But that, Ridker said, may simply be because the trials were too small and too short-term. Physician Nancy Lane, a professor and arthritis researcher at the University of California, Davis, agreed. She praised the new study as “groundbreaking.” Even though the trial did not directly test canakinumab for arthritis, Lane said, the reduction in joint replacements is major. “Right now, we have no treatments that prevent osteoarthritis or slow its progression,” Lane said. At this point, she stressed, it’s not clear that canakinumab actually does slow joint degeneration. It’s possible it reduced people’s pain, which can delay hip or knee replacements.
IN GOOD HEALTH – Mohawk Valley’s Healthcare Newspaper • October 2020
are charged to complete. Jesus has not sent them out to erect their own kingdoms on their own terms, but to build God’s kingdom by the grace of Christ. Jesus’ exhortation that they “strain out a gnat and swallow a camel,” warns us that the heart of our mission is lost when we’re blinded by policy, or personal ambition. In his letter to the Corinthians, the apostle Paul makes a stirring case for the necessity of having the right perspective. The Corinthian Church was a wealthy, enthusiastic congregation, stemming from a tradition of paganism that placed a heavy emphasis on external, emotional shows of devotion to their gods. Much of that transferred to their new worship of Jesus, and Paul admonishes them that Christianity is different — grandiose shows of religious commitment benefit them nothing in the eyes of God, unless they are motivated by love. “If I speak in tongues of men and angels, but have not love, I am a noisy gong or a clanging cymbal. If I have prophetic powers, understanding all mysteries and all knowledge, and faith that can move mountains, but have not love, I am nothing. If I give away all I have, and if I deliver up my body to be burned, but have not love, I gain nothing.” (1 Corinthians 13 1-3) Love is the standard. May we be reminded by the rebukes of Christ, the encouragements of Paul, and the power of the Holy Spirit, to lay aside the entanglements of both policy and pride and serve the Lord with a pure heart. Brooke Stacia DeMott is a columnist with In Good Health newspaper. Got a question for Demott? Feel free to email her at brooketo@aol.com. The beliefs and opinions expressed in this column are those of the writer and do not necessarily reflect the official policy or position of this newspaper or any other agency, organization, employer or company. So that’s one of the questions for future research, Lane said. Lane co-wrote an editorial accompanying the study, which was published online Aug. 3 in the Annals of Internal Medicine. The findings are based on a clinical trial that enrolled more than 10,000 people who’d suffered a heart attack. The hope was to cut the risk of a repeat heart attack by giving them canakinumab along with standard medications. Half of the patients were randomly assigned to take the drug, while the other half used a placebo. Canakinumab was taken by injection, once every three months. Ridker’s team found that over roughly four years, patients on the drug were 40% to 47% less likely to need joint replacement surgery, versus the placebo group. If canakinumab is proven to prevent joint replacements, there will be a practical issue — the drug’s huge price tag, at thousands of dollars per injection. In 2018, the U.S. Food and Drug Administration rejected Novartis’s bid to have canakinumab approved for heart disease; some cardiology experts had concluded the benefit was too small to justify expanding its use.
Relieving pressure
Ask The Social
In challenging times, it is vital to control stress levels
Security Office
From the Social Security District Office
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By Barbara Pierce
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Learn Online With Social Security
ith more people learning online, we would like to highlight some of the digital resources we have for educators. Chances are a student will know someone who receives retirement or disability benefits. This could be a way to relate our many programs to a new audience. Showing young people that our programs help wounded warriors and children with disabilities can help them develop greater empathy and provide a path to inspired learning. We offer an educator’s toolkit teachers can use to engage students and educate them on our programs. The toolkit includes: • Lesson plans with objectives;
Q&A Q: My child, who gets Social Security, will be attending his last year of high school in the fall. He turns 19 in a few months. Do I need to fill out a form for his benefits to continue? A: Yes. You should receive a form, SSA-1372-BK, in the mail about three months before your son’s birthday. Your son needs to complete the form and take it to his school’s office for certification. Then, you need to return page two and the certified page three back to Social Security for processing. If you can’t find the form we mailed to you, you can find it online at: www.socialsecurity.gov/ forms/ssa-1372.pdf. Q: How can I get a copy of my Social Security Statement? A: You can get your personal Social Security Statement online by using your personal account. If you don’t yet have an account, you can easily create one. Your online statement gives you secure and convenient access to your earnings records. It also shows estimates for retirement, disability, and survivors benefits you and your family may be eligible for. To set up or use your account to get your online Social Security Statement, go to www.socialsecurity.gov/ myaccount. We also mail statements to workers age 60 and over who aren’t receiving Social Security benefits and do not yet have a my Social Security account. We mail the statements three months prior to your birthday. Q: How are my retirement benefits calculated? A: Your Social Security benefits are based on earnings averaged over
• Infographics and handouts for each lesson plan; • Links to Social Security web pages; • Talking points; and • Quiz questions and answers. You can access the toolkit at www.ssa.gov/thirdparty/educators. html. Parents are a child’s first educators. You can use our toolkit to introduce your child or grandchild to the importance of having a social safety net for hardworking Americans. We value and welcome the efforts all teachers make to educate America’s young people, and we want to help spark discussions with students about the benefits Social Security provides to millions of people. Please share our toolkit with your favorite educators today.
your lifetime. Your actual earnings are first adjusted or “indexed” to account for changes in average wages since the year the earnings were received. Then we calculate your average monthly indexed earnings during the 35 years in which you earned the most. We apply a formula to these earnings and arrive at your basic benefit. This is the amount you would receive at your full retirement age. You may be able to estimate your benefit by using our Retirement Estimator, which offers estimates based on your Social Security earnings. You can find the Retirement Estimator at www.socialsecurity. gov/estimator. Q: I get Social Security because of a disability. How often will my case be reviewed to determine if I’m still eligible? A: How often we review your medical condition depends on how severe it is and the likelihood it will improve. Your award notice tells you when you can expect your first review using the following terminology: • Medical improvement expected — If your condition is expected to improve within a specific time, your first review will be six to 18 months after you started getting disability benefits. • Medical improvement possible — If improvement in your medical condition is possible, your case will be reviewed about every three years. • Medical improvement not expected — If your medical condition is unlikely to improve, your case will be reviewed about once every five to seven years. For more information, visit www. socialsecurity.gov.
any of us were stressed out before the global pandemic — our lives were overloaded with work, family responsibilities, and the multitude of other things we piled on. But we pretty much handled it OK, most of the time anyway. Now, going into the sixth month of an ongoing worldwide crisis, we’re still stressed, but in different ways: combating social distancing, keeping to a routine, staying challenged, concern about the future, finding distractions. Social distancing, especially, takes away the ways we coped with our stress. “I get by with a little help from my friends,” as Joe Cocker sang, is so true. Our friends and the people we encounter in our daily lives are important stress relievers. Managing the stress we’re now under is important because chronic stress causes major damage to our health, mood, productivity, relationships, and quality of life. When we’re feeling stress, our body releases a surge of hormones, including adrenaline and cortisol. Over exposure to these hormones can do harm to your body and put you at increased risk for many health problems. Phyllis Ellis, director of health for the Oneida County Health Department and president of the American Heart Association-Mohawk Valley board of directors, offers these suggestions to disrupt the cycle of stress: — “Do enjoyable activities,” Ellis suggests. “Do the things you enjoy, like gardening, painting, listening to music.” — When you’re feeling especially stressed, do something that makes you feel good, even if only for 10-15 minutes. “Hobbies are a good idea; any hobby that you enjoy. It might be a good time to try some new hobbies as well,” added Ellis. — Like art: “Nature and art are soothing to me to get through this time,” said Barbara Popolow online. Poplow has been making little drawings of things she can view from her desk, such as plants, a candle, and a neighbor’s window. “Putting these drawings together is like making a healing balm that soothes, repairs and strengthens.” “While I’m immersed in drawing, I feel peaceful and removed from the swirl. I forget about COVID-19 and the attendant health and financial crises. My art is my respite, distracting me from worries and giving me a sense of self-satisfaction,” she noted. In fact, a recent study found that making art for 45 minutes a day reduces levels of the stress hormone cortisol, and you don’t even have to be good at it for art to be calming. And art doesn’t mean just painting. Think of sewing, sculpturing, and working with wood, clay, jewelry, or textiles.
October 2020 •
Get out and about — Get out of the house, suggested Ellis. “Go for a walk and get some fresh air,” she said. “I like taking walks to wind down at the end of the day.” Work in the garden or do a home improvement project. Go for a run or bike ride to clear your head. “Exercise is important,” Ellis said. “Everyone should include exercise into daily activities like walking, biking, and yoga. Move every day. Even making small changes, like taking the stairs or parking further away, are simple ways to increase daily exercise.” Many people are transitioning to home workouts as opposed to waiting for gyms to reopen. Take advantage of free online classes, free workout videos, and free personal trainers on Instagram. Walking is the most underrated exercise, suggests one fitness guru online. He also suggests taking the stairs whenever it’s possible and walking up and down the stairs of your own house or apartment building to add a bit of exercise to your day. Climbing stairs burns more calories per minute than jogging. Also, light dumbbells, a stability ball and jump rope can all be used for a great home workout. — “Do relaxing activities,” Ellis said. “Take a bath, take a nap, read a book. I like to relax sitting out in the yard and garden.” — Read a book, short story or magazine. Work on a scrapbook or photo album to focus on good memories. Listen to music or watch an inspiring performance. — Get together with friends through technology, advised Ellis. Connect with friends and family through social media andr video calling; have a Zoom get-together with friends. Talk with the people you trust about your concerns and how you are feeling. — Connect with your community or faith-based organizations. While social distancing measures are in place, consider connecting online, through social media, or by phone or e-mail. — Knowing the facts reduces stress. Understanding the risk to yourself and people you care about helps you dismiss rumors. Know what to do if you have symptoms and where to get treatment. — Focus on the things you can control. Having knowledge and taking control of what you can control will reduce your stress level. — And have hope. This will be behind us. The world has gone through many difficult challenges, like disease outbreaks, war and uncertain times. For better or worse, these times always pass. That doesn’t mean this time isn’t significantly challenging. It’s important to look toward the future and begin building for that future. You can always have hope.
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Getting proper Zzzzs
Things you do before bed may sabotage your sleep By Barbara Pierce good night’s sleep is enormously important for your health. In fact, it’s just as important as eating healthy and exercising. Steven Levine, medical director, Mohawk Valley Health System Sleep Disorders Center in Utica, shared before-bed habits that could be keeping you from getting a good night’s sleep: — “Smoking before bed will significantly impact your ability to fall asleep and to maintain good Levine quality sleep,” said Levine. You already know the countless reasons you should quit smoking, but here’s another to add to the list. “Avoid tobacco before bed,” stressed Levine. “It is a stimulant.” Nicotine is a stimulant that may make it difficult to fall sleep or to sleep well. “Avoid excessive caffeine,” added Levine. “It’s also a stimulant.” Coffee, sodas, energy drinks and tea all affect your ability to sleep. Caffeine stays in your body for between six to eight hours after you drink it, so any caffeinated beverage you drink after 3-4 p.m. could negatively impact your sleep. “Alcohol is a ‘knock out drug,” said Levine. It makes you fall asleep but it reduces the amount of melatonin in your body that can interrupt your sleep cycle. Melatonin is a hormone naturally produced by our body that floods your brain when
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you sleep and helps you sleep. “Alcohol will help you fall asleep, but it’s not a good quality sleep,” he cautioned. “Also, alcohol exacerbates sleep apnea,” Levine added. “It makes it considerably worse.” It takes our body about one hour to digest one alcoholic beverage, so aim to enjoy your last sip by at least three hours before you go to bed. “Another thing to avoid before bed is exposure to light,” said Levin. “This includes computers, smart phones, and TV. They serve as stimulants that decrease the melatonin in your brain.” “Blue light, as on computers, is especially bad,” he added. Blue light shuts down your production of melatonin. Once you are in bed, don’t watch TV or play with your phone or any electronic device. Instead read,
stretch, or meditate. Do this for three weeks and you’ll begin falling asleep without TV or your device.
Aging component
As we age, we experience more problems with sleep, Levine added. Pain is often an issue that disturbs our sleep. And frequent urination, especially for men, interferes with sleep. When you get up to urinate, don’t turn on the light, as this can make it difficult to fall back to sleep. Instead, use a nightlight. Medication has benefits but many have a negative impact on sleep, he noted. Though you need the medication, the benefit has to outweigh the negative side effects. Even some of the popular antidepressants, such as Prozac, Cymbalta, and Zoloft, can cause trouble falling
Tips on how to fall asleep fast
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hronic insomnia affects up to 20% of adults, of which many don’t seek any treatment. If you cannot fall asleep within 20-30 minutes of getting into bed or stay wide awake even after being extremely tired, then here are some tips for you to fall asleep instantly: • Relax your mind and body before going to bed. Try doing simple exercises or some unwinding activities such as reading books or listening to soothing music. Deep breathing or meditation can calm your mind. • Dim the lights of your house an hour before sleeping to induce sleep. Keep the sleeping room lights to dim. Dark rooms result in better quality sleep. • Turn off electronic gadgets such as mobile, laptop, tablets, and television one hour before sleeping. The lights emitted via these gadgets disturbs the sleep cycle. This includes ebooks as well. • Try to fix a time for sleeping to adjust your body’s clock. Follow this every day (weekends included) and even on days when it’s hard to get up in the morning due to lack of sleep. Page 16
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• Have an early dinner before 7 p.m. or two hours before sleeping. Have a glass of milk while sleeping to reduce hunger and induce sleep. Milk contains an amino acid (L-tryptophan) which helps in inducing sleep. • Stimulants such as nicotine and caffeine (coffee, cola, tea, and chocolate) should be avoided four to six hours before bedtime. Stimulants may interfere with sleep. If you are addicted to caffeine, try to reduce the amount of caffeine gradually to prevent unpleasant reactions such as headaches caused because of the withdrawal of caffeine at once (withdrawal symptoms). • Consuming liquor during bedtime is not advisable because it may lead to nightmares and sweating. Although alcohol is a depressant and helps in falling asleep, the body tends to clear it, leading to night awakenings (withdrawal symptoms). • Avoid long afternoon naps; however, take a power nap off 15-20 minutes about eight hours after you wake up. • Discontinue any tasks one hour before sleeping to reduce anxiety and
worry. Do not discuss any emotional issues during bedtime. • Progressive muscle relaxation: This involves relaxation of various muscle groups by first tensing muscle and then relaxing them, starting from the feet and slowly moving upwards. • Keep a record of your sleep pattern: The number of times you woke up during the night, how much caffeine or alcohol you had during the day. Mention it down in a diary. • The bed should be used only for sleeping and intimacy. Avoid eating or working on the bed. • Refrain from watching the clock as it can lead to unnecessary stress and in turn cause less sleep. • Make your sleeping time and environment comfortable by maintaining the room temperature at optimum. The mattress and pillow should be comfortable too. The bedroom should be painted in mellow colors. • Avoid drinking too much water during night time to avoid trips to the bathroom during sleep. Pets shouldn’t be allowed on the
IN GOOD HEALTH – Mohawk Valley’s Healthcare Newspaper • October 2020
asleep. The same goes for over-thecounter allergy meds, especially if the name includes the letter D. Like Zyrtec D and Allegra D. These all contain a decongestant which can be stimulating and keep you awake. If you think your medication is impacting your sleep, talk with your doctor. Others things to avoid before bedtime include exercising, eating a heavy meal, watching an exciting movie or the news, or having a serious discussion. These activities all rev up your energy and heart rate and may prevent you from falling asleep easily. “One thing people often do incorrectly is go to bed just because it’s bedtime, but they’re not sleepy,” Levine said. “If you’re not sleepy, you won’t fall asleep. It’s difficult to make yourself fall asleep. Then you think you have a problem. Just delay going to bed until you’re sleepy.” Having a consistent bedtime and wake time, even on the weekends, helps with good sleep. “Do maintain a regular wake up time,” he added. This will reinforce your circadian rhythm and you’ll be prompted to go to sleep at the same time every night.” Circadian rhythms are part of the body’s internal clock, running in the background to carry out essential functions and processes. One of the most important circadian rhythms is the sleep-wake cycle. Having a pre-bedtime routine is a good thing — a ritual that helps you wind down prior to sleep, he advised. Ideally, it should be one or more relaxing activities that help you prepare for sleep. In addition by allowing yourself to wind down at the end of the day, you also train your brain that it’s time to fall asleep. Our brains respond well to routine. And, putting off going to bed when you’re sleepy will throw your circadian rhythm out of whack. What’s worse, if you get too exhausted, it can make it even more difficult to get to sleep.
How to fall asleep fast using the military way A scientific method is developed to help the pilots fall asleep by the U.S. Navy Pre-Flight School. It involves: • Relax every muscle of the face by breathing slowly and taking deep breaths. • Relax your shoulders to release tension and drop your hands to the side of your body. • Relax your thigh, calf, ankle, and foot of both legs one by one. • Remove your worries and clear your mind by paying attention to your breaths. • Once your body is relaxed, you should fall asleep within seconds. These are some effective tips that might help in falling asleep. However, if these techniques don’t work out, talking to a doctor would be an ideal option. bed as they can bring allergy triggers like fleas, fur, and pollen.
By Jim Miller
Should I Buy Long-Term Care Insurance? Dear Savvy Senior, My wife and I have thought about purchasing a long-term care insurance policy, but we hate the idea of paying expensive monthly premiums for a policy we may never use. Is there a good rule of thumb on who should or shouldn’t buy long-term care insurance?
Getting Old Dear Getting,
There are two key factors you need to consider that can help you determine if purchasing a long-term care (LTC) insurance policy is a smart decision for you and your wife. One factor is your financial situation and second is your health history. Currently, around 8 million Americans own a policy.
Who Needs LTC Insurance? As the cost of LTC — which includes nursing home, assisted
living and in-home care — continues to rise, it’s important to know that most people pay for LTC either from personal savings or Medicaid when their savings is depleted, or through a LTC insurance policy. National median average costs for nursing home care today is around $92,000 per year, while assisted living averages around $50,000 per year. While national statistics show that about 70% of Americans 65 and older will need some kind of LTC, the fact is, many people don’t need to purchase a LTC insurance policy. The reasons stem from a range of factors, including the fact that relatively few people have enough wealth to protect to make purchasing a policy worthwhile. Seniors with limited financial resources who need LTC turn to Medicaid to pick up the tab after they run out of money. Another important factor is that most seniors who need LTC only need it for a short period of time, for example, when they’re recovering from surgery. For those people, Medicare covers in-home health care and nursing home stays of 100 days
or less following a hospital stay of more than three consecutive days. So, who should consider buying a policy? LTC insurance policies make the most sense for people who can afford the monthly premiums, and who have assets of at least $150,000 to $200,000 or more that they want to protect, not counting their home and vehicles. Another factor to weigh is your personal health and family health history. The two most common reasons seniors need extended longterm care is because of dementia or disability. And, almost half of all people who live in nursing homes are 85 years or older. So, what’s your family history for Alzheimer’s, stroke or some other disabling health condition, and do you have a family history of longevity? You also need to factor in gender too. Because women tend to live longer than men, they are at greater risk of needing extended LTC.
Choosing LTC Insurance After evaluating your situation, if you’re leaning toward buying a LTC policy, be sure to do your homework. The cost of premiums can vary greatly ranging anywhere between $2,500 and $8,000 per year for a couple
depending on your age, the insurer and the policy’s provisions. Also note that because of coronavirus, it may be more difficult to qualify for coverage now if you’re age 70 or older, in a high-risk group or have had a positive COVID-19 test. To find a policy, get a LTC insurance specialist who works with a variety of companies. See the American Association of Long-Term Care Insurance website (AALTCI.org) to locate one. Also shop insurers like Northwestern Mutual and New York Life, who work only with their own agents. Another option you may want to consider are hybrid policies that combine long-term care coverage with life-insurance benefits. These policies promise that if you don’t end up needing long-term care, your beneficiaries will receive a death benefit. Send your senior questions to: Savvy Senior, P.O. Box 5443, Norman, OK 73070, or visit SavvySenior. org. Jim Miller is a contributor to the NBC Today show and author of “The Savvy Senior” book.
We did it.
Twice.
Oneida Health is ranked among America’s Top 2% of Hospitals for Patient Safety & Experience
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October 2020 •
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Finding a new job when you are unemployed By Barbara Pierce
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illions of Americans are out of work, businesses have been shut for months, many will never reopen---the coronavirus has cratered the job market. Job seeking can feel like a tough road. Your emotions probably range from denial to anger and frustration to sadness and depression. Sometimes you may feel all of these things at the same time. These emotions are real, and they are normal. They come with loss. You’ve lost a job, probably due to no fault of your own. You’ve lost co-workers. You’ve lost routine and stability and financial security. You’ve lost a reason to get out of bed in the morning. To energize your job search, try these strategies suggested by Kathy Peters, Employment Training Coordinator, Empowered Pathways in Utica. Empowered Pathways helps people create self-directed solutions and move forward with their lives
through education, advocacy, and empowerment. One of their programs is the Women’s Employment & Resource Center (WERC). “Treat your job search as if it is your job,” advised Peters. “Take it seriously.” A job search requires nearly the same time commitment as a full-time job. Those who spend only a few minutes a day applying to a handful of ads could be unemployed for a long time. The first thing job seekers should do is update your resume. You can find samples online. Your resume should be customized for each position you’ll apply for, by summarizing your job qualifications for that job, and highlighting work experience and strengths that lend themselves to that job. Develop a template to customize for each position. If a cover letter is included, it too should be tailored to that particular employer and position.
A successful job search requires planning, Peters continued. “Be strategic in creating your plan.” “It’s important to be organized in your search,” she said. “Keep a notebook or electronic document with a record of all of your applications with a few notes about each. Have that document handy so you can quickly refer to it when an employer calls to schedule an interview.” Have your resume template, cover letter template, reference list and reference letters all current and available in one place, she added. “Take some time to prepare for an interview in advance,” she suggested. “Many employers ask very similar questions and it’s in your best interest to give them some thoughtful consideration and prepare answers in advance.” Prepare your answers to the tough questions. Do you have a gap in your work experience? Were you fired? Are your skills a match for this position? What are your flaws? Prepare so you’ll know how to answer these challenging questions. Research to understand the job you’re applying for and how it’s a good match for your skills. Gather as much information as you can about the company and the person interviewing you. Prepare some questions to ask, as that shows you are interested in both the company and the position. Appearance matters. Wear something that makes you feel good, fits well, is clean. Dress like the people working in that position, but at least one level above that. If you can, invest in a quality outfit for interviews that can give you something to wear to work when you get the job. If you’re financially strapped, borrow from a friend or hit the thrift or consignment stores. Looking for a job while you’re
out of work can feel isolating and lonely; it can be easy to get discouraged. It’s important to stay in the loop on hiring trends, current openings, and search strategies. At WERC, we help women actively prepare themselves for employment, said Peters. The women we serve come to us of their own accord, and participate fully in our programs and trainings. They’re eager to work and support themselves. “The women in our classes bond almost immediately,” she added. “They support each other, help each other, cheer each other on, and build each other up. And it doesn’t stop at the end of the training. They often exchange phone numbers and stay in touch long after. I love that meaningful connections happen at Empowered Pathways and friendships blossom.” “We don’t currently have our next in-person training scheduled due to the pandemic,” said Peters. “We’re providing virtual and on-demand training during these uncertain times. We’re offering individual sessions via phone and Zoom, as well as resume and cover letter writing services, interview coaching, and employer referrals.” Any unemployed woman over age 18 from Herkimer, Oneida, or Madison Counties is eligible for WERC. “We’ll meet you where they are and support you in your search,” Peters said. There is no charge for the services of WERC; funding comes from the NYS Department of Labor, the United Way, and other sources. To register for the program, contact Kathy Peters at 315-793-9700, ext. 204, or email Kathy@empoweredpathwayscny. org. “We’ll work together to develop a plan of action to provide you with whatever tools you need.”
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IN GOOD HEALTH – Mohawk Valley’s Healthcare Newspaper • October 2020
SmartBites
The skinny on healthy eating
Why Brussels Sprouts Deserve a Shout-Out
America’s most-hated vegetable doesn’t deserve the bad rap
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taunchly refused by many and accused of smelling like old socks when boiled, America’s most-hated vegetable doesn’t deserve the bad rap. Replete with flavor when properly prepared, Brussels sprouts pack an astonishing array of nutritional benefits. Plus, these unsung heroes are affordable, in season now, and last over a week in your fridge (a true bonus when grocery shopping is the last thing you want to do). Nicely low in both calories and carbs, Brussels sprouts are exceptionally high in vitamins K and C. One cooked cup of these tiny green globes packs over 250% of the minimum daily target for vitamin K and over 150% of the minimum vitamin C target. Vitamin K plays an important role in blood clotting, bone health and
possible protection against osteoporosis, while vitamin C supports collagen production, iron absorption, wound healing and immunity. Like its cruciferous cousins — cabbage, kale, cauliflower and
broccoli — Brussels sprouts are rich in fiber, boasting nearly 4 grams per cooked cup. A valuable but often overlooked nutrient, fiber promotes regularity, helps regulate blood sugar levels and may reduce the risk of heart disease and diabetes. Brussels sprouts teem with multiple disease-thwarting compounds — phytochemicals, antioxidants, anti-inflammatories — that help deactivate potentially damaging chemicals or shuttle them out of the body more quickly. Though more research is needed, some studies have suggested that the compounds found in Brussels sprouts may help decrease the risk of cancer, suppress inflammation, lower cholesterol and promote heart health. A final shout-out: Brussels sprouts can help prevent ulcers. The sulfur compounds in this cruciferous gem are known to reduce ulcer risk by squelching the overgrowth of H. pylori, a type of bacteria linked to stomach sores.
Shredded Brussels Sprout Salad with Toasted Pecans Serves 4-6
For the vinaigrette: 1 lemon juiced, about ¼ cup 1 tablespoon honey 1 tablespoon Dijon mustard 1 tablespoon minced shallot 1 garlic clove, minced ½ teaspoon salt ¼ teaspoon coarse black pepper 2 tablespoons extra virgin olive oil For the salad: 1 pound Brussels sprouts, shredded 1 pear or apple, chopped ½ cup dried cranberries ½ cup chopped pecans, toasted ½ cup gorgonzola cheese crumbles
Helpful tips Steaming and boiling Brussels sprouts can make them mushy and stinky—not a good combo. Instead, give them the treatment they deserve by shredding them in a salad or roasting them at a high oven temperature, which creates crispness and a sweet, nutty flavor. Select tight, firm sprouts with healthy green leaves. Smaller sprouts run sweeter. Refrigerate unwashed and uncut in a sealed plastic bag for up to 10 days. In a small bowl, whisk together the vinaigrette ingredients until well combined. Set aside. Wash the Brussels sprouts and removed any damaged outer leaves. Cut the sprouts in half lengthwise. Place cut side down and thinly slice crosswise to create shreds. Discard the tough root end and separate the shreds with your fingers. You may also use a mandolin or food processor to create shreds. In a large bowl, combine sprouts, chopped pear or apple, cranberries, pecans, and gorgonzola crumbles. Add vinaigrette, toss to coat, serve.
Anne Palumbo is a lifestyle colum-
nist, food guru, and seasoned cook, who has perfected the art of preparing nutritious, calorie-conscious dishes. She is hungry for your questions and comments about SmartBites, so be in touch with Anne at avpalumbo@aol.com.
s d i K Corner
Over Half a Million U.S. Kids Already Infected With COVID-19
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ore than 500,000 U.S. children had been diagnosed with COVID-19 as of early September, with a sizable uptick seen within weeks, a new report reveals. There were 70,630 new child cases reported between Aug. 20 and Sept. 3. That brought the total to 513,415 cases — a 16% increase over two weeks, according to state-bystate data compiled by the American Academy of Pediatrics (AAP) and the Children›s Hospital Association. “These numbers are a chilling reminder of why we need to take this virus seriously,” said AAP president,
physician Sara Goza. As of Sept. 3, children accounted for nearly 10% of all reported COVID-19 cases in the United States since the start of the pandemic, according to the latest weekly report from the two organizations. The findings highlight the need to redouble efforts to curb the spread of the new coronavirus, the experts said. The virus has surged in Southern, Western and Midwestern states during the summer, they pointed out. “While much remains unknown about COVID-19, we do know that the spread among children reflects
what is happening in the broader communities,” Goza said in an AAP news release. “A disproportionate number of cases are reported in Black and Hispanic children, and in places where there is high poverty. We must work harder to address societal inequities that contribute to these disparities,” she added. Physician Sean O’Leary is vice chairman of the academy’s committee on infectious diseases. “This rapid rise in positive cases occurred over the summer, and as the weather cools, we know people will spend
October 2020 •
more time indoors,” he said. “The goal is to get children back into schools for in-person learning, but in many communities, this is not possible as the virus spreads unchecked,” O’Leary added. With flu season approaching, it›s important to «take this seriously and implement the public health measures we know can help,» he said. That includes wearing masks, avoiding large crowds, maintaining social distance and getting a flu shot. “These measures will help protect everyone, including children,” O’Leary said.
IN GOOD HEALTH – Mohawk Valley’s Healthcare Newspaper
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Living with herpes Shame, embarrassment worse than symptoms By Megan Plete Postol
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iving with herpes can be lonely and scary, especially when entering new romantic relationships. According to the Centers for Disease Control and Prevention, approximately one in six people in the United States aged 14 to 49 have genital herpes. Some people never know they have it, and for many, the shame of having herpes can be worse than the physical symptoms. A herpes diagnosis can bring a flood of negative emotions that includes depression, anxiety, feelings of self-harm, feelings of isolation, fear of rejection, and fear of being “found out.” Mohawk Valley Community College Dean of the School of Health Sciences Melissa Copperwheat has some suggestions for those facing a herCopperwheat pes diagnosis. “A lack of education results in the attached stigma of herpes,” she said. “Become educated on both herpes type 1 (HSV1) and herpes type 2(HSV-2). The transmission, symptoms, diagnosis and treatment are nearly the same for both types. Herpes is the most common sexually transmitted disease in the United States.” Copperwheat recommends selfcare to help to reduce the reoccurrence of the virus and joining support groups for self and partners. As common as this condition is, many people still struggle with being open about their diagnosis. “I was judging myself for having herpes,” Adrial Dale said in a NPR interview. “I was convinced that this was pretty much a death sentence to my love life.” Herpes is caused by a viral infection that is categorized based on which part of the body it is affecting. For example, oral herpes causes blisters on the face or in the mouth, or even a sore throat. This type of facial blisters is commonly referred to as “cold sores.” Genital herpes is often referred
to as simply herpes, and usually results in blisters or ulcers in the genital region that last two weeks to up to a month. Shooting pain or tingling sometimes accompanies these blisters. Periods of active symptoms can sometimes include fever, muscle pain, headaches, and swollen lymph nodes. Once infected, the herpes virus forever resides in its host. In a CDC study about sexually transmitted diseases, genital herpes ranked second for perceived social stigma, behind only HIV.
“Herpes stigma is really driven by the fact that it is a sexually transmitted infection,” Dr. Michael P. Angarone, assistant professor in the Division of Infectious Diseases at Northwestern University said. “There seems to be a stigma to any sexually transmitted infection, whether that’s oral herpes, genital herpes, syphilis, chlamydia, gonor-
Health in good
Stigma surrounds infection
MV’S HEALTHCARE NEWSPAPER
rhea, genital warts, or HIV. Why that is I think is probably deeply psychological and has to do with how we think of people who develop STIs,” Angarone said. “In the past, those infections were probably associated with or looked at as people doing things that weren’t the norm. But the numbers say this is quite common. If you’re sexually active, this is something you’ve likely been exposed to and might have yourself.” For those struggling with herpes, there are support resources available. Herpes support groups provide information about herpes and crucial understanding to people who are hesitant to divulge their diagnosis to others. ProjectAccept.org strives to combat the stigma and to make life for the affected easier, through open conversation, education and research. Another online site, thestiproject. com, offers a full listing of STD support groups that are categorized by condition and organized by state and location. Copperwheat stresses the impor-
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tance of proactive consideration for partners or potential partners. “Wash hands well when in contact with sores or lesions,” she said. “Clean towels, etc. after each use if in contact with any sores or lesions, avoid sexual intercourse when lesions are present, use latex or polyurethane condoms during all sexual exposures even when sores or lesions are not present, and always discuss the diagnosis of herpes with current and new sexual partners.” Copperwheat suggests the following actions for those actively struggling with an outbreak: — Take medication as prescribed and the entire course of medication. — Understand the correct use and side effects of medication. — Apply local analgesic sprays or ointments as prescribed. — Increase fluid intake. — Keep skin clean. — Wash hands well. — Avoid sexual activity. — Further educate yourself to avoid possible reoccurrence or transmission. — Emotional support
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IN GOOD HEALTH – Mohawk Valley’s Healthcare Newspaper • October 2020
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