Health Life March/April 2021

The Good Fight Sondra Hampton Continues to Be There for Herself and Others

SHOT IN THE DARK VACCINE RECIPIENTS SHARE STORIES

The Method: A Mindful Approach to Movement

Heads Up The Migraine and Spine Clinic of Valdosta Feels Your Pain

March/April 2021 | FREE1

Heart attacks don’t just happen in February.

New year-round reduced pricing for Coronary Calcium Screenings

Coronary Calcium Screening is recommended for people with the following heart disease risk factors: Family history of heart disease • High blood sugar or diabetes • Smoking Obesity • High cholesterol • Sedentary life style • Over the age of 50

Request an Appointment Today! archbold.org/calcium-scoring • 229.228.2084

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This screening is not recommended for patients with history of chest pain, heart attack, heart surgery or any other cardiac event. Available by appointment only. Physician order not required.

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We’re diving even deeper into all things health related. With an emphasis on physical health, nutrition, fitness and training, and lifestyle, we want to inform you and inspire you to live a healthy life.

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Mar/Apr

2021

“Blossom by blossom Spring begins.”

— Algernon Charles Swinburne

Contributors Publisher Mark Dykes Editor Denise K. James Graphics Mandy Douthit

Cover Photography Brandon Pham Feature Photography Brandon Pham Copy Editor Denise K. James

Feature Writers Denise K. James Sarah Harder Esther Curry Mariann D'Arcangelis Michelle Wilkerson Tyrah Walker Kaitlyne Piper Megan A. Powell

Advertising & Marketing Andrew Pipkin andrew@itgnext.com

The Good Fight

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Finding Strength Through COVID-19

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How Do the New Vaccines Work?

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Occupational Therapy:

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Shape Up or Log Out!

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Archbold Opens New Therapy Clinic

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Heads Up

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Shot in the Dark

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What Do You Know About Multiple Sclerosis?

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Put Some Spring in Your Step

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On Portrait Mode

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How to Avoid Age-Related Muscle Mass Loss

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The Method:

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The A to Zzzs of Getting Rest

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DF Nutrition & Wellness:

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Life’s Early Milestones

Sondra Hampton Continues to Be There for Herself and Others

SGMC

A Biology Lesson for Grown-Ups

What Is It and How Does it Help?

Fitness Gone Virtual

Archbold

The Migraine and Spine Clinic of Valdosta Feels Your Pain Vaccine Recipients Share Stories

Seasonal Produce

Meet Gina Johnson — The Fine Art of Skincare

Nutrition and Exercise to Combat Sarcopenia

A Mindful Approach to Movement

Are Your Sleeping Habits Up to Par?

Using Nutrition For Disease Prevention

Diagnosing and Treating Developmental Disabilities

Website Manager Mandy Douthit

Have questions or comments?

Give us a call at 888.715.4263 or email us at healthlife@itgnext.com Health Life Magazine is published bi-monthly. The contents of this publication may not be reproduced in part or in full without written consent from the publisher. Dykes Media Group LLC makes no representation or warranty of any kind for accuracy of content. All advertisements are assumed by the publisher to be correct. Copyright 2021 Dykes Media Group LLC. All rights reserved. ISSN 1945-1458.

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The Good Fight

Sondra Hampton Continues to Be There for Herself and Others

Sondra Hampton is one of many breast cancer survivors who is still fighting against cancer inside her body. Hampton was diagnosed at the beginning of January 2013, after finding a lump on her breast in December of 2012. Happily, Sondra Hampton is now an eight-year breast cancer survivor.

Overcoming Initial Challenges

“I think [that was what] saved my life,” said Hampton, when asked how important it was to quickly get the suspicious lump checked out by a doctor. Her doctor performed a mammogram, which showed that there was indeed something to be worried about. Soon after, a biopsy was performed, in order to figure out where the cancer originated and what stage it was in.

Since her diagnosis, Hampton has undergone substantial chemotherapy at Pearlman Comprehensive Cancer Center of Valdosta. The effects of fatigue and hair loss were prevalent while undergoing the harsher form of chemo. Forced to take all sorts of cancer maintenance medications, Hampton nevertheless kept pushing herself to survive through it all, with the help of loving support from her family.

“They were always my biggest cheerleaders,” she said. “I’m the person who always helps others, but I needed help from others.”

Written by: Kaitlyne Piper | Photography by: Brandon Pham

Return of an Enemy

To stop the breast cancer in its tracks, Hampton had decided to get a mastectomy of her left breast. However, her fight against cancer continues to this day. In 2015, she began feeling a sharp pain in her right side. Once again, she had the sneaking suspicion that she needed to be seen by a doctor.

Alas, the cancer was back — but this time, it was located in her rib. The diagnosis came back as bone metastases cancer. As for the diagnosis of its progression, it was unfortunately already stage four. This form of metastatic cancer is different from some other types of cancer because the breast cancer cells had spread to other parts of the body. Therefore, the cancer cells broke away from the original location — in her breast — and continued through the lymphatic system, where they eventually settled into Hampton’s rib.

Life Goes On

Today, Hampton continues undergoing chemo, but thankfully not as harsh of a treatment as the first time. Her current treatment plan is focused on keeping the cancer stable, as the lesions will likely never go away. Keeping the cancer contained and preventing new lesions from forming is important to Hampton as well as to her doctors.

“I needed to be there for me,” she said, when talking about how cancer has changed her view on life.

Next up on Hampton’s timeline was the decision to retire as Director of Community Services with Southwest Georgia Community Action Council. She said it was best for her to “stop managing others and manage herself more.” Her coworkers were understandably disappointed to see her go, as she was an important asset to 7

the team, but they understood. Hampton pointed out it was the best way for colleagues to remember her — at the top of her game.

As for her new daily life, each week consists of multiple doctor appointments, and, a few times a month, she undergoes chemotherapy treatments. On a regular basis, she goes to a lung specialist and to an oncologist. X-Rays and computed tomography (CT) scans are also done quite often to keep an eye on the status of the cancer.

Most importantly, Hampton includes the time to be with her family — a loving and supportive husband, as well as three children: one who has graduated high school; one about to graduate high school; and one still “young enough to spoil.” Needless to say, she continues to have her hands full, even though she has recently retired. Hampton is definitely the captain of her family’s cheer squad, as she keeps them pushing toward their life goals, while going over her own speed bumps with as much grace as possible.

Hampton encourages others to follow their gut instinct because early detection and self-care are the best things possible. When asked what she would say to others who are fighting their own battles against cancer, she said to “just reach out, and let someone know you need help.”

To this day, Hampton believes that the cancer was put in her life as a “testimony,” so she could help other people. Whether helping someone who is undergoing the same situation by assuring them they should not feel alone or just reminding a fellow fighter that cancer is survivable, Hampton feels called to share her story in an inspiring, uplifting way.

Breast cancer is often life-changing, but for Sondra Hampton, it seems to have only added to her appreciation for her life and the many people who are in it.

“I wake up every day, and I still have a purpose,” she emphasized, hinting that beating cancer is merely a speed bump on her complete journey.

Cancer and Survival: A Few Facts The death rate from cancer in the United States has continued to decline, according to the American Cancer Society. From 1991 to 2018, the cancer death rate has fallen 31%. This includes a 2.4% decline from 2017 to 2018 – a new record for the largest oneyear drop in the cancer death rate.

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Declines in the cancer death rate since 1991 are mainly due to fewer people smoking, but also advances in early detection and treatment for some cancers.

Despite this drop in death rates, cancer is still the second most common cause of death in men and women in the US. Only heart disease kills more people than cancer.

The death rate from breast cancer dropped by more than 40% from 1989 to 2018 because of earlier detection, through both increased awareness and mammography screening, as well as advances in treatment.

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How Do the New Vaccines Work?

A Biology Lesson for Grown-Ups

Written by: Mariann G. D’Arcangelis

Several COVID-19 vaccines are now available in the United States. These vaccines cause our bodies to produce COVID-19 antibodies, which are natural proteins produced by our immune system to counteract the effect of disease-causing germs.

The first two vaccines authorized in the United States are made by Pfizer/BioNTech and Moderna; each of these two vaccines involves two shots, spaced about three weeks apart, and each vaccine uses a mechanism that depends on mRNA.

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How the Vaccines Work With Your Body What is mRNA? First, here is a reminder of what DNA is: DNA is a double-stranded material that tells your cells how to look and how to work. RNA is a single-stranded version of DNA with a few differences — and the “m” in mRNA stands for “messenger.” The mRNA is what tells your cells to make various proteins. Both vaccines use mRNA to make the cell produce a harmless piece of the COVID-19 virus, called the spike protein.

The spike protein helps the COVID-19 virus enter our cells. This mRNA is the main ingredient in both the Pfizer/BioNTech and Moderna vaccines.

After a patient is injected with the vaccine, the mRNA from the vaccine goes into the cytoplasm, or the filling, of our cells. Note that it does not enter the nucleus, where our DNA instructions are safely stored. After the mRNA makes the piece of the spike protein, the mRNA is broken down by our body and goes away permanently, so our DNA will never be changed by this vaccine. If infected by COVID-19, the COVID-19 virus causes the cell to produce the whole virus, while the vaccine causes a cell to produce only that piece of the spike protein.

Our immune system has a lot of different kinds of cells, including T-cells and B-cells, which recognize foreign substances and produce antibodies to fight infections. Some of these cells will “remember” the spike protein, which enables the immune system to respond much more quickly and produce antibodies when later exposed to the COVID-19 virus.

One key note about the vaccines: the first shot only starts to build the protection; the second shot is necessary to get the most protection from COVID-19 available. Even if you have side effects from the first shot, unless your health care provider tells you otherwise, you need the second shot. The vaccine is given in the upper arm muscle.

Ingredients-wise, the Moderna vaccine contains lipids, or fats; salts; sugar; acetic acid; — the acid that makes vinegar taste like vinegar — and an acid stabilizer. The Pfizer vaccine also contains lipids, salts and sugar. The amount of fat, salt, acid and sugar is minimal. Neither vaccine has gluten or eggs.

Pros of Vaccines: Both vaccines were tested on more than 37,000 people, less than .05% of whom had any serious side effects. Both vaccines are safe and proven to be over 95% effective. The vaccine is safer than getting COVID-19, which is unpredictable and has caused long-term complications and life-threatening complications in many individuals, as well as death in over 400,000 United States residents. With the vaccine, you can get protection from COVID-19 without enduring a full-blown case of the illness.

Cons of Vaccines: There are some possible side effects, which include pain where you are injected, fatigue, headache, low-grade fever and joint pain, usually very mild. A few patients have experienced intense, temporary reactions from either brand of the vaccine, such as feeling like they are coming down with a cold and needing extra rest for a day or so. Even fewer patients have experienced anaphylaxis, a severe allergic reaction.

The CDC recommends a waiting period of 30 minutes after receiving the vaccine to observe for an allergic reaction. More patients report side effects after the second shot. People are also concerned about the long-term safety effects. However, science has developed many vaccines, and long-term side effects are very rare.

The long-term efficacy of the COVID-19 vaccine is not yet proven.

Every state received an amount of vaccine in proportion to its population; individual states decided which age groups and professions would receive the vaccine first, which has largely been a mixture of individuals aged 65 and older and frontline health care workers.

Scientists and physicians encourage people who have received the vaccine to still maintain social distancing, mask-wearing and hand-washing behaviors.

It is unknown if people can still spread COVID-19 even after receiving both shots. The goal is to achieve herd immunity, which is when the number of immune people is large enough that a susceptible person is not likely to run into an infected person. Herd immunity varies, depending on how hard or easy it is to catch a certain disease. Experts say that herd immunity may happen when between 70% to 90% of all United States residents are vaccinated or have been infected.

In other words, a minimum of 248 million people need to be vaccinated before herd immunity is achieved.

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OCCUPATIONAL THERAPY: What Is It and How Does it Help?

Written by: Denise K. James

You’ve probably heard the phrase occupational therapy before, but are you aware what an occupational therapist actually does for you or your loved ones? Occupational therapists are helpful for anyone who needs assistance with everyday tasks, from keeping up a household to taking care of nutrition.

Because April is occupational therapy awareness month, spring is a great time to educate yourself on how these caring individuals can help you or a loved one after the stress of an illness or injury — or any life change at all.

According to the American Occupational Therapy Association, occupational therapy services typically include the following: • An individualized evaluation, during which the client/family and occupational therapist determine the person’s goals • Customized intervention to improve the person’s ability to perform daily activities and reach the goals • An outcomes evaluation to ensure that the goals are being met and/or make changes to the intervention plan.

Evaluation of home and other typical environments, and how these environments might help or hinder a person’s situation, is common with occupational therapy. For example, if a home is set up in a certain way that makes it difficult for a person with disabilities to navigate easily, an occupational therapist can suggest and support changes. They can also teach you new ways to do tasks, such as getting dressed, preparing meals or even working at the office.

All ages can benefit from occupational therapy, from babies to senior citizens.

Patients with certain illnesses and injuries can find an occupational therapist through hospitals, private practices or rehab centers. According to WebMD, the most common illness and injuries that OPs work with include: • Arthritis and Chronic Pain • Stroke • Brain Injury • Joint Replacement • Spinal Cord Injury • Low Vision • Alzheimer’s Disease • Poor Balance • Cancer • Diabetes • Multiple Sclerosis • Cerebral Palsy • Mental Health Or Behavior Issues

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How do you know if your loved one needs an occupational therapist?

For Elders

For Children

Curious about whether your aging parent might benefit from working with an occupational therapist? Here are a few reasons to consider one.

Children, too, can benefit from occupational therapy. Here are a few reasons that an occupational therapist might be right for your child.

Lack of Interest or Engagement

If your child is not hitting the appropriate milestones for his or her age group, an occupational therapist can support a plan of action.

Has your loved one lost interest in things that previously made them happy, such as hobbies and spending time with others? This might be a symptom of struggling with everyday tasks.

Lack of Hygiene

Noticing that your loved one’s hygiene has declined or the household has become less tended could mean that a little extra assistance is necessary.

Poor Balance and Coordination

Declining mobility or regular falls is also a reason to get in touch with an occupational therapist and determine how the home environment might be a factor.

Difficulty Achieving Milestones

Difficulty with Play

For young children, play is a way to learn problem-solving and other important life lessons. If your child is not playing with others or able to self-entertain, consider an occupational therapist.

Poor Social Skills

Lack of eye contact and other withdrawn social behavior in young children is another reason to work with an occupational therapist.

Poor Gross and/or Fine Motor Skills

Working with an occupational therapist can improve quality of life for the child with poor motor skills.

A Change in Health

Of course, a drastic change due to illness, injury, surgery or any other health setback is a reason to consider calling an occupational therapist.

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Shape Up or Log Out!

Fitness Gone Virtual Written by: Denise K. James

Even before the pandemic, South Georgia residents were connecting virtually for all kinds of things — from shopping for consignment furniture to going on dinner dates. But now that the gym is a potential hotspot for contracting COVID-19, fitness has taken a slightly different form, pun intended. While some locals are bicycling, running or engaging in outdoor activities solo or with immediate family, others who appreciate the camaraderie of group fitness have found alternatives to being part of a team. We spoke to a few of these locals and found out just how they are socializing and sharing their fitness journeys in the new, virtual way.

Lisa Elder As a mother and a former high school athlete, Lisa Elder values exercise as a way to stay in good shape for her son and elevate her mood. “As a military wife and working mom of two boys, home workouts have been my saving grace over the years,” she shared.

Lisa uses a Peloton for the virtual platform, and she’s found others who use the Peloton are great for sharing stories with — and for cheering each other along on certain fitness milestones.

“A group of us completed a “Death by 10s” (10 10-minute rides in a row) challenge on the Peloton “together” this past Saturday. It was so much fun sending high-fives to each other on the leaderboard and just knowing you weren’t riding alone,” she said.

“Without the encouragement of that group, I never would have had the confidence in myself to even attempt the challenge.”

Lisa loves running virtual races — she has completed several already — and noted that virtual races are improving, even sending out “race swag” to foster enthusiasm among participants.

“Being a military family, we move around, and I have made some amazing friends and running buddies everywhere we have lived,” she said. “Virtual events allow me to complete races with my friends from all over the country, even though we aren’t able to physically run together.”

Bryant Alonso An acute care occupational therapist with South Georgia Medical Center, Bryant Alonso started running around the neighborhood to combat the no-exercise blues shortly after the pandemic took hold. A devoted member of his local Orangetheory Fitness, Bryant was not exactly sold on outdoor running at first.

Soon enough, however, he found himself rising to new challenges — and with the help of familiar friends.

“It became a great stress relief. I was able to run, and then I was able to do 5ks and then 10ks. I was feeling good afterward, and finally, through an OrangeTheory Facebook group, I built myself up with all my running to a half marathon,” he beamed.

Though he has resumed trips to the gym as of this article, Bryant said the private Facebook group has worked well for camaraderie among gym members and keeping everyone connected and updated.

“We would do our own thing, and everyone was sending in their results. It kind of felt like we still were together, even though we were in our separate neighborhoods,” he said. “You miss the personal interaction.

But thank goodness for technology continuing to keep up with everyone. We could still challenge each other, even though we were in different parts of the city.”

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Kathy Melton After Kathy Melton had weight loss surgery in July 2020, she knew she would need to incorporate diet and exercise to truly make the most of her decision. As of early 2021, Kathy had lost more than 100 pounds — 40 pounds before the surgery and 72 after — and is consistently exercising for great results.

Though Kathy had not participated in virtual fitness before the onset of COVID-19, she was pleasantly surprised at how much support she obtained through some Facebook groups.

“I have several bariatric groups that I am a member of since having surgery, and they help keep me motivated,” she shared.

Kathy is proud of herself for participating in several 5ks recently, and she loves sharing her pride with online friends.

“I like virtual races. I can do them on my own time and leisure and not feel pressured to ‘compete’ with those around me, other than myself,” she explained. “I am still a beginner to 5ks, but I hope to increase my time with each one. I get a sense of satisfaction doing them, and I like to go online and log my time and compare it to others. I know i'm not the fastest by any means, but knowing I'm not the slowest either is great!”

Allen Travelstead When Allen Travelstead’s friends in Coffee County decided to create their own CrossFit gym, he saw an incentive to cut back on smoking and drinking to embrace a healthier lifestyle. As of early 2021, he has totally quit both nicotine and alcohol and participated in iconic events, such as the Gate River Run in Jacksonville and the Catalina Wine Mixer — albeit virtually.

“You get a packet and bib, just like with regular races. You can wear the bib while you run, post your time, and you have to do your own due diligence and get the task done,” he said. “The registration money is the same. It’s something fun to do.”

When his part of the country shut down, Allen and his CrossFit buddies found a new avenue of doing workout routines through the help of a laptop and Zoom account. This way, he explained, you didn’t necessarily need a smart watch.

“I had a Fitbit, but I cracked it, and it got water in it and died,” he laughed. “I don’t know if I want to spend [money] on a smart watch, but a lot of my friends do.”

Allen believes that like most anything else, virtual exercise will be here to stay for many people — even long after the pandemic ends.

“You’ll have people doing everything virtual — ordering groceries online and now races,” he said. “You don’t quite get the camaraderie at home — the music and people cheering and hollering. But it always depends on the person.”

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Archbold Medical Center is committed to continuing to bring advanced cardiovascular care to the patients in South Georgia. Part of that commitment is the nearly $7 million renovation and expansion of the Loudermilk Heart and Vascular Center located at Archbold Memorial Hospital.

Archbold is currently in the middle of this multi-phase renovation project which is expect20

ed to be completed later this year.

The project kicked off in late 2020, when the hospital opened a newly renovated interventional radiology suite, bringing new advancements to physicians and patients.

As part of the $1.3 million renovation, the new suite includes the project centerpiece which is the Innova IGS 540, an imaging system for interventional radiology procedures. The system has

one of the largest fields of view and is powered with dedicated advanced applications for the physicians to be able to plan, guide and assess complex procedures.

“The great thing about this system is it allows us to get superb imaging quality when we are doing our procedures all while using a lower radiation dose for the patient,” said Craig Yokley, MD, interventional radiologist at Archbold.

“The capabilities of this equipment enable us to use smaller catheters so we can get into the small arteries of places like the liver, brain, prostate, and the uterus,” said Tim Daniel, MD, interventional radiologist at Archbold. “Those are very small vessels that we used to struggle to get into and with this machine it now enables us to do it easier.”

In early February of this year, the next step of

the rolling project continued with phase one of three of renovations and additions that will involve a series of moves and will culminate with the addition of a 5th cath lab.

Phase one of the project will include building a new space for Echocardiography as well as new office space for staff.

This phase also creates a new Radial Lounge which will be connected to the current admit/recovery unit for the cath

Archbold's Heart and Vascular Program Experiences Continued Growth

Updated technology in the Interventional Radiology Suite at Archbold’s Loudermilk Heart and Vascular Center allows physicians to plan, guide and assess complex procedures.

lab. The new Radial Lounge will be an area with five private recliners for post-procedure patients who don’t have to recover in a stretcher after having a cath procedure using the transradial route. The transradial route allows the catheter to be inserted through the wrist instead of the groin. During this phase, renovation of the existing pre-op bays will also take place as well as the construction of a new break

room for the Heart & Vascular staff.

Phase two will create a new home for the nuclear medicine program. This will include renovation of the existing Echo rooms that will become the new home for nuclear medicine as well as the new location for reading rooms, dictation rooms and work space for doctors and midlevel providers.

Phase three will round out the project with the relocation of nuclear

medicine to its new location and the renovation of the former nuclear medicine area to become the 5th cath lab which will house a Bi-plane unit for procedures. The Bi-plane unit is a camera that– aided by a contrast dye injected into a patient’s circulatory system– takes detailed photos of the blood vessels.

"This type of detailed imaging is some of the most advanced imaging technology in the world,"

said Clay Sizemore, MD, interventional cardiologist at Archbold. "By investing in state of the art facilities, Archbold is creating an environment where our multidisciplinary team of providers can offer, not only the most advanced, but also the safest heart and vascular care available."

“It’s exciting to see our heart and vascular program see such growth that we need to expand our facilities to better

serve our patients,” said Chris Newman, Vice President of Clinical Services. “Technology and medical technology is always advancing, so it’s important for us to stay up-to-date and continue to bring that technology to Archbold so we can provide leading edge patient care right here in Thomasville.”

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Heads Up The Migraine and Spine Clinic of Valdosta Feels Your Pain Written by: Tyrah Walker | Photography by: Brandon Pham

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If you’ve ever had to deal with a severe migraine then you know that they can negatively affect your entire day. And if you experience them on a regular basis, they can affect not only your day but your whole life, if not properly treated. According to MedlinePlus.gov, about 12% of Americans suffer from migraines, and women are 3 times more likely than men to have them. Some causes of migraines include stress, diet, loud noises, anxiety, strong smells and medication.

With these facts in mind, Josh Batson opened The Migraine and Spine Clinic of Valdosta to offer services to patients who are dealing with head, neck, and back pain. Oftentimes, these types of body pains get overlooked in emergency rooms, especially migraines. Having migraines himself — and knowing other family members, including his wife, did as well — led Batson down the path to help those battling the same issues.

“When I met my wife, she was also a sufferer,” he said. “However, over the years, my wife’s condition progressed into a severe case of chronic migraine.

Seeing a loved one suffer is tough. I believe God led me down a path to help her and others like her.”

One could say it was destined for Batson to make a name for himself in the nursing profession — he had strong women to look up to. His grandmother was a nurse in the Air Force, and his mom was a nurse also.

His wife is currently a nurse as well. Before becoming a practitioner, Batson was in restaurant management, but he decided to challenge himself and find purpose in helping patients.

“I loved what I did, but once I got married and started a family, the long unconventional hours took a toll,” said Batson. “I was looking for something that could give me work [and] life balance, stable income and a fulfilling purpose.”

Batson attended Valdosta State University for both his bachelor’s of science in nursing and master’s of science in nursing. While there, he received a great honor by receiving the Dr. Joan Futch Leadership Award. The award recipient is chosen by the graduating class as the person who’s shown the highest leadership qualities throughout the program. His wife actually won the same award five years prior.

Having experience in restaurant management, Batson already knew

how to successfully run a business, so deciding to become an entrepreneur was a no-brainer. Before opening the clinic, Batson had already worked in neurology for six years; three of those years he worked both in the neurology office and at the clinic on the side. He kept hearing similar stories of patients suffering from migraine attacks. And he wanted to help.

“I had all this experience and knowledge on how to run a business from my first career, so blending both careers together was a dream,” said Batson. “I had a lot of help and guidance along the way, and we opened the doors at the Migraine and Spine Clinic of Valdosta in 2017.”

According to Batson, emergency rooms are often put in difficult positions. When there are patients that come in with migraines, they are looking for help. But what do hospitals do when they have a waiting room full of other patients that have life-threatening injuries and need medical attention immediately? This is one of the many reasons Batson decided to open up his own clinic by making his patients a priority and offering long-lasting solutions to their neck, back and head problems.

He mentioned how, oftentimes, he’d hear patients say they felt ashamed leaving the ER with little to no relief.

“In most cases, head pain does not lead to death, so [hospitals] have to make tough decisions to not prioritize these kinds of patients,” noted Batson. “I think this process gets misunderstood as a lack of compassion on the side of the ER staff, but I don’t believe that is the case. One solution can be to partner up with clinics like mine that specialize in migraine disorders.”

If you’re constantly experiencing migraines, one goal of the clinic is to reduce the patient’s trips to the ER. The clinic offers urgent care services for active migraine attacks and long term migraine management services. The migraine management services help develop a plan with the patient on how to handle severe migraine attacks and to reduce the frequency and intensity of their migraine attacks. These methods include the latest techniques, such as BOTOX, nerve blocks, SPG blocks, and the newest medications like CGRPs and GEPANTs. The methodology is customized for each patient. Migraine management is by appointment only, but the clinic does offer walk-in urgent care.

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Migraines can affect your daily life, and every person has their own unique experiences with them. Just because one medication works for someone else doesn’t mean it will work the same way for you. Batson refers to migraines as being “complicated” because they are more than just a headache — it’s much deeper than that.

According to Batson, other symptoms that can occur during a migraine also include fatigue, food cravings and mood swings. He believes that one of the causes of severe migraines is a genetic mutation that can get passed down through generations.

“We don’t fully understand it, but we are getting closer,” he said.

Because there is no cure for migraines, Batson also said seeking a medical provider is necessary if you get severe and debilitating migraines. Some common ways to reduce the 24

frequency of migraines is by staying hydrated and getting between 6-9 hours of sleep each night. Figuring out the triggers of your migraines can also help.

Keeping a detailed “migraine journal” of all your activities, foods eaten, weather and sleep patterns surrounding your migraine attacks is a good start.

If you are experiencing migraines and feel as though you’re the only person, fear not. It is quite common, and there is no need to feel embarrassed or ashamed.

Batson wants his patients to feel welcomed, valued and heard.

“Sometimes patients need to be prayed over in the exam room,” said Batson. “Sometimes they need procedures and medication, and sometimes they just need to be heard and know they are not crazy and alone!”

Since Batson has migraines himself from time to time, he knows firsthand how they feel. He wants to feel connected to his patients.

“It is important to find a provider that is familiar with migraines,” concluded Batson. “Migraine treatment has been evolving rapidly

over the last couple of years. Staying on top of the latest medications and therapies is key.

Some providers are still stuck treating migraines with strategies developed 10-20 years ago.

While some of their methods work, they tend to have more side effects than newer ones.”

For more information on The Migraine and Spine Clinic of Valdosta, you can visit their website, at www. themigraineandspineclinic.com, email info@themigraineandspineclinic.com, or call 229-333-9838.

In February 2021, Batson was appointed

by Governor Kemp to the Georgia Board of Nursing. The Georgia Board of Nursing consists of eight (8) members appointed by the Governor and is responsible for the regulation of registered professional nurses and advanced practice registered nurses. As part of their responsibilities, Board members develop rules and regulations that set the standards for nursing practice and education, provide the minimum qualifications for licensure, and ensure that disciplinary process is implemented in a fashion that guarantees due process and public protection.

3315 N Valdosta Rd. Suite A. Valdosta, GA 31601 229-333-9838 themigraineandspineclinic.com Mon - Fri: 9AM - 5PM Sat: 12PM - 4PM

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Services We Offer:

Long-term migraine management, including BOTOX®.

Management of mild to moderate neck and shoulder trigger points.

Sciatica management for acute and chronic conditions.

Walk-in Urgent Care for active migraines, trigger points, and sciatica.

STOP SUFFERING TODAY! 229-333-9838 3315 N Valdosta Rd. Suite A | Valdosta, GA 31601 26

themigraineandspineclinic.com

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Shot in the Dark VACCINE RECIPIENTS SHARE STORIES

Written by: Tyrah Walker

As we move from winter into spring, the question that everyone seems to be asking pertaining to the COVID-19 pandemic is regarding the safety of current vaccines. After all, scientists and researchers are still learning about the virus and its long-term effects, as well as the vaccine.

When the vaccines were initially announced, there was understandably some fear from the American people because of possible side effects. There was also the concern that the vaccine was created rather quickly. In an effort to show that the vaccine was safe to take and to ease skepticism, our new president, Joe Biden, and vice-president, Kamala Harris, publicly took the vaccines, with Biden taking the Pfizer/BioNTech and Harris taking the Moderna vaccine.

Still, television is not real life for most of us. That said, to find out how regular people feel about the vaccine and whether they are confident in their decision to take it, we gathered a few testimonials to learn more about their experiences.

HALEY COOLIDGE NORTH CAROLINA

Haley Coolidge is a General Surgery and Trauma Nurse at Duke Hospital in Durham, North Carolina. Due to her hospital being a COVID-19 unit, she is currently considered a COVID-19 nurse. And, with healthcare workers being up close and personal with coronavirus patients every day, Coolidge was relieved to be chosen to take the vaccine.

What were your feelings about taking the vaccine? Did you have any reservations about it?

HC: Before getting the vaccine, I had my reservations on what side effects I would

feel and if there would be any long-term effects, since it was rushed to be given to the public. I was also unsure of how long the actual immunity would last, since they are saying six months and [then we’d] have to repeat the process over again.

The main reason why I decided to receive the vaccine was taking care of COVID patients and seeing healthy people decline within just my shift, as well as the toll it takes on the families who are nervous and curious about how their family members are doing but are unable to visit or see them.

Was the vaccine painful? If not, what level of comfort was it?

HC: I do not mind needles and shots, so it was not painful during the vaccination.

About 12 hours later, my arm was very sore whenever I lifted it, for about a day.

However, the actual shot itself was easy and painless for me.

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ADDY FORREST FLORIDA

KIONO INGRAM FLORIDA

Addy Forrest works as a youth ministry intern, merchandising assistant and nanny. She was in the Pfizer trial, so there was a possibility she received the placebo instead of the real vaccine, being that she is young and healthy. Despite her possibly receiving a placebo, she still remains confident in the current technologies behind our health care.

Kiono Ingram is a telephone operator at St. Vincent’s Hospital in Jacksonville, Florida. She felt obligated to take the vaccine because her younger sister died from COVID-19, and her father has had it twice.

She did not want anyone else in her family to suffer.

How did you feel when you were chosen to take part in the clinic trial?

Describe the process of getting the vaccine.

Who is in the room? Did you have any nervousness or worry?

AF: Originally, I applied to six different COVID-19 clinical trials across the state

of Florida. Unfortunately, I was told a couple weeks after applying that my demographic, based on age, gender and ethnicity, was full. In August, I received a phone call from a local site in Jacksonville saying that someone had dropped out, but the only available appointment was less than an hour from then. I didn’t hesitate and received my first injection less than two hours after that phone call. I felt excited to be a part of something so selfless and to work toward a new normal for all of us. I will admit, I’m a bit afraid of needles, but it was quite quick and only felt like a small pinch.

What is your advice to those that are afraid to take the vaccine?

AF: Genuinely, if you’re scared of taking the vaccine, I’d first think about why you’re

scared. My fleeting fears were simply the echo of the doubt of individuals around me. Once I realized that and began to do research on my own, I realized how safe this vaccine truly is. I’d also invite you to speak with someone who has taken the vaccine or a medical professional whom you know. Lastly, when researching the vaccine, stick to credible sources that end in .edu or .gov so you know the information you’re reading is unbiased and, most importantly, factual.

KI: I had to fill out a card with my information and

some paperwork. It took about three minutes for that part. Then I sat with the nurses, and they asked if I would be able to sit for 15 minutes after I received the shot. I said yes, and they gave me the shot. I waited for 15 minutes and was instructed to return 28 days later to get the second shot.

There were volunteer hospital workers and nurses in the room, along with other employees getting the shot. We were spread out for social distancing, and everyone was wearing masks.

In your opinion, what are the pros of getting the vaccine?

KI: If it is successful you will be protecting yourself, your loved ones, and even the public.

What are the cons?

KI: Even with all the trials the creators of this vaccine

performed, there is no possible way for them to be able to know who might have an allergic reaction to the vaccine until someone does. It’s not out of negligence — it’s just a matter of everyone being different.

The human body is similar and different [to others] at the same time. There is always that one in a million that might have a bad reaction to it.

For more information on COVID-19 and vaccinations, please visit www.cdc.gov.

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What Do You Know About Multiple Sclerosis?

Written by: Sarah Harder

March—National Multiple Sclerosis (MS) month—is all about understanding MS. According to the National MS Society (NMSS), almost one million Americans have MS, and yet much is still unknown about the disease. Recognizing symptoms and risk factors can be critical to receiving an early diagnosis and intervention, which can greatly improve quality of life.

What is MS? MS is a disease of the central nervous system (CNS), which includes the brain, spinal cord and optic nerves. It occurs when the body’s immune system erroneously attacks the CNS, causing damage to the nerves, which results in faulty communication between the spinal cord, brain and rest of the body.

Although historical records indicate that people have suffered from symptoms suggestive of MS since the 1200s, it wasn’t until 1868 that it was named, and not until the 1950s was the first effective treatment for symptoms created. Although there is still no cure, today, over 20 medications exist to treat MS symptoms.

While there is no one test that can lead to an MS diagnosis, doctors have developed strategies to identify MS.

Risk Factors Even though the cause of MS is still unknown, researchers believe that a combination of multiple factors cause the abnormal immune response, which, in turn, causes inflammation and damage.

These factors include: Environmental Factors — High rates of MS in certain geographic locations and time periods suggests that exposure to an unknown agent—like an infectious disease— may play a role in the development of MS.

Infectious Factors — Researchers have studied many different viruses and bacteria to

see if they increase the likelihood of developing MS. Ultimately, many have been disregarded, although not all have been ruled out, including Epstein-Barr Virus.

Genetic Factors — While it has been determined that MS cannot be inherited, scientists are still considering the possibility that genetic risk might be inherited.

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Symptoms

Prognosis and Treatment

MS symptoms are unpredictable, making the disease difficult to recognize. Symptoms often differ in both presentation and severity, and the disease progresses differently for each person. However, some common symptoms that may present include: • Fatigue • Numbness or tingling in the face, body or extremities • Muscle weakness, which can lead to difficulty walking • Dizziness and vertigo • Pain and itching • Emotional changes, including depression, irritability and mood swings • Muscle spasms • Vision problems • Bladder and bowel problems • Cognitive issues

Because MS is not curable, treatment focuses on slowing the progression of the disease, treating relapses, managing symptoms and maintaining quality of life. A comprehensive care plan often includes many medical professionals, including a neurologist.

Medications can be used to treat the course of MS, as well as mitigate the frequency of relapses and reduce damage-inflicting inflammation in the CNS during relapses. Rehabilitation specialists can implement a variety of therapies, including physical, occupational and speech therapy, to ease symptoms. Mental health professionals can assist with the emotional toll of the disease.

Although MS is a chronic disease, many people continue to lead a long life, and some may not need treatment at all. Thanks to advances in treatments, the lifespan of a MS patient has increased over the past 25 years. The progression of the disease can be slowed down, thanks to development of treatments and therapies, allowing greater mobility for a longer time after onset of MS. According to the National MS Society, those diagnosed with MS are still likely to die about 7 years earlier than the national average. However, those with MS rarely die from the disease itself—rather, they die from medical complications related to MS. Therefore, the more we understand about the illness, the more we can help loved ones get treatment and improve quality of life.

Visit https://www.nationalmssociety.org/What-is-MS to learn more or to get involved with an MS walk in your area.

Someone with MS may develop symptoms over the course of a few days or weeks, only to have symptoms disappear completely for months or years. This progression of the disease is known as relapse-remission. Over time, symptoms displayed during relapses worsen, although the rate at which this occurs can vary wildly over a period of 10 to 20 years.

Because MS is not curable, treatment focuses on slowing the progression of the disease, treating relapses, managing symptoms and maintaining quality of life.

Diagnosis Unpredictable symptoms can make diagnosing MS tricky, and a diagnosis usually requires eliminating other possible causes of neurological symptoms. While there is no one test that can lead to an MS diagnosis, doctors have developed strategies to identify MS. A lengthy medical history can often rule out other causes; a neurological exam can confirm nerve damage; and other tests, including MRIs and blood tests, can rule out other conditions.

Once other conditions have been ruled out, doctors look for at least two spots of damage on the CNS that have occurred at different times to confirm diagnosis.

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Put Some Spring in Your Step Seasonal Produce Written by: Esther Curry

There’s something beautiful about the shifts in nature that occur from one season to another.

How does a grey and muddy winter morph into the prosperous green of spring? It happens one little sprout and one sunbeam at a time.

As the days get gradually warmer and longer, spring is preparing herself for a bountiful production of fruits and vegetables. It’s now our duty to respect this beautiful produce by making delicious dishes out of them.

Why Eating in Season is Important

Don’t Suffer - Try a Succotash

Much like how mother nature has cycles and seasons, so do our bodies. In Jolene Hart’s book “Eat Pretty,” she introduces each new season by explaining why our bodies need in-season crops for optimal health. She goes on to say, “Spring is our season for detoxification, and the liver and the gallbladder, two essential, detoxifying organs, are the organs we will support in the months ahead.”

The best way to sync your body with mother nature’s bounty is to seek in-season foods that are packed with nutrients our bodies need at the moment.

And the most eco-friendly way to go about getting the in-season produce is to head to your local farmer’s markets or roadside stands.

Another way to enjoy several vegetables at a time is to take note from the indigenous Americans, who created the dish called succotash. The stew was introduced to the colonists in the 17th century and is now a staple dish for many parts of the country.

This stew contains many seeds, edible pods and shoots, such as sweet corn, lima beans, pole beans and snap peas. In Georgia, these veggies are in peak season in the month of May. A traditional succotash must include tomatoes, sweet corn and lima beans or another type of shell bean. It’s also okay to customize it as your own and add in some other ingredients, such as shrimp, potatoes, andouille sausage, onions or okra.

If you were to add potatoes, Georgia’s very own Irish potato would be ideal. An Irish potato is a thin-skinned potato, grown as far South as Keysville all the way up to Rabun Gap. Irish potatoes are ideal in a succotash recipe, due to their firm shape. Not into succotash? An Irish potato is also great roasted, mashed, boiled or fried.

Lettuce Leaf Winter Behind

Enjoy the Fruits of Nature

The first crops you can look out for are different types of lettuces. Butterhead, romaine, red and green oakleaf and red lolla rosa are all common types grown in Georgia.

Take advantage of these tender leaves that are waiting to be adorned with the dressing of your choice. And don’t worry about your dressing being rich or fatty — vegetables commonly found in salads are essentially fat-free and are a source of healthy carotenoids. But in order for these carotenoids to be absorbed by the human digestive system, fat is needed.

The saying “there’s no new thing under the sun” is also true for the topic of eating in-season. In fact, eating a salad before the main dish is a delightful tradition that dates to the 81-96 AD reign of Domitian.

Most often, the lettuce leaves were cooked and served with an oil-and-vinegar dressing. Smaller leaves were sometimes eaten raw. Post-Roman Europe continued the tradition of poaching lettuces, mainly large romaine types, as well as the method of pouring a hot oil-and-vinegar mixture over the leaves. It’s amazing how eating habits survive the test of time.

If you’re not one for eating a raw vegetable salad, do as the Romans did, and opt for a warm spinach salad or soup recipe as a way to consume spring lettuce.

While the vegetables options are plentiful as the weather warms up, the fruit options are also ripe for picking. Strawberries, nectarines, peaches and blackberries are the most common fruits grown in Georgia.

Pies, cobblers or crisps — it doesn’t matter, as long as the main ingredient is fresh, in-season berries.

Because the process of making crisps and cobblers is so easy, these desserts have become a go-to option for many Southerners. The cobbler was created by settlers in the British colonies out of necessity, when they improvised with what they had on hand: in-season berries, which were then stewed down to a smoother texture and topped with a layer of uncooked plain biscuits, scone batter or dumplings.

Another option for enjoying seasonal fruit is to simply wash it, slice it up and serve it over vanilla ice cream — a simple dessert that will never disappoint.

Whatever you decide to cook or bake with your spring produce, remember to take in this season as slowly as possible. Springtime in Southern Georgia is short-lived, as the long, hot Summer is always waiting to take its place.

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Resource for In-season Crops

pickyourown.org/GAharvestcalendar

Georgia Crops in Spring

MARCH Lettuce Strawberries Asparagus

APRIL Onions Strawberries

MAY Cabbage Potatoes - Irish Corn – Sweet Cucumbers Squash Tomatoes Nectarines Okra Beans - Lima Beans - Pole and Snap Peaches Blackberries

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On Portrait Mode

Meet Gina Johnson — The Fine Art of Skincare Written by: Michelle Wilkerson | Photography by: Brandon Pham

Gina Johnson knew she wanted to do something with her life that dealt with both beauty and with helping people. Twenty years into a hair styling career, she learned about becoming an esthetician — a profession that would transform her into a skin care specialist — and knew it sounded exactly like what she’d been wanting to do.

A Dream Achieved At the time, however, she was expecting her daughter to be born, and there was no school for becoming an esthetician anywhere close to Tifton. Yes, she could have gone to Savannah or Atlanta, but it was not feasible at that point in her life. Thus, Johnson concluded that she had no choice but to put the idea on the back burner. Then, one day, her cousin called her and shared the good news that Wiregrass Georgia Technical College in Valdosta had an esthetics program. Within one week, Johnson was enrolled in the program, and she graduated about four years ago. Today, as the owner of The Fine Art of Skincare, 34

Johnson said she never dreamed she would love the business quite the way she does — making others happy feeds her soul.

Gina Johnson is one of a small group of nationally certified estheticians in the state of Georgia. The National Coalition of Estheticians Association (NCEA) was founded by Susanne S. Warfield in January 2000. According to Warfield, “The NCEA Certified credential is awarded to those who have met the advanced training standards equivalent to a Master Esthetician license. Attaining the National Esthetician Certification is the highest voluntary credential in the United States — raising the standards of our profession beyond entry-level licensure. The NCEA Certified credential signifies the value and credibility for consumers in determining the expertise and training of an Esthetician.”

Learn How Skin is Unique in its Needs Johnson pointed out that the “latest and greatest” in skincare trends often brings ladies to her door asking questions.

Women come to her and say, for example, that they want to try microdermabrasion because their friend did it or they read about it in a magazine.

“But microdermabrasion is not for everyone,” Johnson countered. “In fact, no one thing works for every client; each person’s skin is different.”

It’s important to remember, she added, that commercials for skin care are just what they are — marketing schemes to sell a product and make a profit. Over-the-counter products at drugstores are, at best, ineffective and, at worst, harmful. When using those types of products, individuals really have no idea what they are putting on their skin. Meanwhile, online makeup representatives are paid by their company to sell products, but the companies do not always educate reps about the various types of skin, nor about what the skin needs. Despite this, the reps appear to be knowledgeable. It is a genius marketing scheme that so many fall victim to, and it bothers Johnson to know that her own clients are duped by these companies.

“I don’t sell skincare; I show you what you need to take care of your skin,” she noted. “How are you going to know what your skin needs unless you have a professional actually guide you?”

Due to using products erroneously, many clients come in thinking they may be transforming their skin overnight. However, skin is actually improved through progressive, corrective treatments that require the guidance of a professional.

Prior to doing any type of service on a new client, Johnson has the person come in for a thorough consult. She goes over health history and current medications, and the client’s goals are then discussed, which Johnson is primarily concerned with. Some, for example, may have facial scarring that they feel is a part of them and have no desire to correct. Various skin goals might include improvement in texture, scarring, uneven skin tone, “orange peel” skin or dull and lifeless skin. Essentially, clients can trust Johnson to expertly recommend treatments that are specific to personal skin type and personal goals.

Or Just Get a Facial And what if you simply want to treat yourself to a rejuvenating facial?

While some estheticians do not do “fluff facials,” Johnson puts great importance on relaxing, especially in this fast-paced and stressful society we live in. Of course, stress also plays a huge part in our skin not being at its best.

So, while Johnson provides treatments, she also provides de-stressing and is a proud proponent of the “fluff facial.” Facials and facial massages have all the “good stuff” to improve skin and to make it glow, at whatever age you are. At The Fine Art of Skin Care, the facial is incredible. Johnson blessed me with one, and it was just what I needed during my own stressful time.

With the dim lighting, the intoxicating music and the facial itself, it was the most relaxing experience I have had in a long time.

Products of Note Johnson offers many other services, including facial massages, non-laser permanent hair removal, enzymes for sensitive skin, and Rezenerate.

Epilfree

Epilfree is a non-laser permanent hair removal system for anybody at any age, even children. It is 100% natural and works on any hair color and texture. Epilfree is great for people who have sensitive skin that lasers could potentially harm.

Hale & Hush

Hale & Hush is a skincare line for sensitive skin. It is great for people with cancer, eczema, psoriasis, rosacea, and lupus. It is anti-aging and helps to reduce redness. The lotions contain SPF and come tinted and untinted. There are no toxic chemicals as there are with many sunscreens.

Rezenerate NanoFacial

Many are satisfied with the skin products they are currently using, and that is where Rezenerate comes in. It acts as an infusion catalyst and increases the effectiveness of whatever products are currently being used by the client.

Clients say that they can see and feel a huge difference after incorporating Rezenerate into their daily routines.

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We’re diving even deeper into all things health related. With an emphasis on physical health, nutrition, fitness and training, and lifestyle, we want to inform you and inspire you to live a healthy life.

For more information contact our main office at 888-715-4263 or email us at healthlife@itgnext.com

healthlifemagazine.com 36

How to Avoid Age-Related Muscle Mass Loss Nutrition and Exercise to Combat Sarcopenia Written by: Sarah Harder

It’s never too early—or too late—to begin thinking about age-related muscle loss. In fact, paying attention to what you eat and how you exercise plays an important role in preventing severe age-related muscle loss, also known as sarcopenia.

Unless it’s being maintained, people naturally begin to lose muscle mass in their early 30s.

According to Harvard Medical School, those in their 30s begin to lose between 3% and 5% of their muscle mass throughout the decade, and those in their 50s can lose between 1% and 3% per year.

Muscle mass loss means greater muscle weakness and eventually limited mobility. In turn, this can increase your risk of falling, causing potentially serious injuries. According to the American Society for Bone and Mineral Health, people with sarcopenia are more than twice as likely to suffer a fractured bone due to a fall, including broken limbs and hip bones.

According to the Iowa Clinic, as many as 15% of people 65 and older and up to 50% of people 80 and older have sarcopenia. However, the good news is that it is never too late to bring muscle mass back. Eating properly and maintaining a well-balanced workout routine is critical to both preventing and mitigating the effects of sarcopenia.

Nutritional Factors Making conscious health decisions when preparing your meals can help you maintain your muscle mass at any age. A high-protein diet is particularly important as you begin to age—in fact, older adults actually need more protein to maintain the same amount of muscle mass as when they were younger.

According to a study published in Clinical Nutrition Journal, older adults should be eating about 1.2 grams of protein per kilogram of body weight per day. Protein intake should also be spread out through the day so that at least 20 grams of protein are consumed with each meal.

Consuming healthy, protein-rich foods such as lean chicken, salmon, eggs, skim milk, Greek yogurt and beans will help you prevent sarcopenia.

Consuming healthy, protein-rich foods such as lean chicken, salmon, eggs, skim milk, Greek yogurt and beans will help you prevent sarcopenia.

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Staying Active While aging often brings aches and pains that make a more sedentary lifestyle more appealing, there is a direct relationship between inactivity and loss of muscle mass. Leading a more sedentary lifestyle increases the rate of muscle mass loss, which, in turn, makes it harder to move around, which, in turn, leads to less activity — a vicious cycle.

Once begun, this cycle can be difficult to break. However, building activity into your daily routine will help you maintain your muscle mass longer and potentially even help gain muscle back.

Progressive Resistance Training Whether you are focused on preventing sarcopenia or combating it, progressive resistance training is the only method of prevention that has been clinically proven to be successful. This training regimen focuses on increasing workout length and intensity over a span of several weeks.

You may start off doing a set of exercises only once, but over time, increasing both the number of exercises you do, as well as the number of times you repeat the set, will increase muscle mass while mitigating risk of injury. As you do this, both strength and endurance will improve over time.

Although you should consult with your doctor and ideally a trainer who specialises in working with clients with sarcopenia before beginning any exercise routine, progressive resistance training exercises mostly follow the same basic regimen. The regimen should include a combination of aerobic/endurance exercises to improve heart and lung function and strength/resistance exercises for muscle strength and function. The exercise set usually includes about 8 to 10 different types of exercises that target all of the major muscle groups—chest, back, arms/shoulders, abdomen and legs.

Working out two or three times a week on non-consecutive days over a series of weeks will help you not only maintain your muscle mass but potentially build some of it back.

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Exercises You Can Try At Home Now While it is important to consult with your doctor and trainer to create a nutrition and exercise plan that will push you without pushing you too hard, there are some basic exercises you can complete safely at home right after you read this article.

Without access to fancy machines in the gym, you can use your own body weight to create a workout.

Simple, at-home exercises recommended by the Iowa Clinic include: • Push-ups against a counter • Squats with a chair • Seated chair push-ups • Stair steps Age-related muscle mass loss is natural, but that doesn’t mean you have to accept it. Simple dietary measures and exercise routines can help you maintain your health, mobility and quality of life long into the golden years. And, if you’ve been slacking off until now, remember it’s not too late to get started. Your muscles will still thank you.

Our Mission to Serve Continues In the midst of all the changes in the world today, one thing remains the same:

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The Method:

A Mindful Approach to Movement Written by: Megan A. Powell Photography by: Brandon Pham

A life-long dancer, Christina Maher saw firsthand how strenuous dancing can be on the body. The Thomasville native began dancing in local studios at the age of three.

She continued her dancing career at The University of Georgia, where she earned a bachelor's degree in journalism with a minor in dance, and she later earned a Master of Arts degree in Dance Education from The University of North Carolina.

After a short post-college stint in public relations, Maher found herself being pulled back to her true passion—dance. But this time as an instructor.

Maher went on to serve as a ballet instructor and program director for Savannah Arts Academy, a visual and performing arts high school in Savannah, Georgia. It was during her tenure at Savannah Arts that Maher became interested in injury prevention, movement behavior, and therapeutic yoga and Pilates.

“As a dancer in the studio, you are taught to focus on perfecting the art of dance,” Maher said. “But as a teacher, you have this responsibility to keep your students safe. I knew I had to do everything I could to help prevent injuries. But I also wanted to incorporate methods that would prepare my students for their dance career after high school. I wanted to be sure their bodies would allow them to dance as long as they wanted to.”

A genuine desire to help her dancers even more sparked a second career path for Maher—as a physical therapist.

“Dancers use their body, but they really don’t learn about it,” said Maher. “It seemed like there was this gap between the art of dance and the science of movement, and I’d always felt like it was a disservice to dancers.

I wanted to bridge the gap, so that’s why I went back to PT school.”

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Maher went on to earn her Doctorate in Physical Therapy from Armstrong State University. After graduation, she began her new career as a physical therapist working in outpatient PT clinics. In 2018, Maher, her husband, and their two children decided to return home to Thomasville to be closer to family. In September of 2020, Maher fulfilled her dream of opening her own practice--The Method.

Located in Thomasville, The Method is a physical therapy and wellness clinic. But their treatment approach may be slightly different than what you’d expect.

“We’re a small practice, and we pride ourselves in offering a one-onone skilled care approach to address dysfunction and pain and promote physical wellbeing,” said Maher. “But how we’re really different is we incorporate mindful movement strategies and Pilates-based treatment into all our therapy and rehabilitation services. Much like dance, our approach to therapy allows you to enjoy a fully customizable experience, which, in turn, leads to a faster recovery.”

In addition to physical therapy, The Method offers group barre classes and private Pilates sessions using the Pilates mat, reformer and tower equipment. The classes are led by Maher, who is also a certified yoga instructor and certified Pilates instructor.

“We’ve all heard the saying find a job you enjoy doing, and you will never work a day in your life. There’s never been a truer statement for me.

Opening The Method feels so right. I’m able to treat patients the way I’ve always wanted to treat them,” said Maher.

THE METHOD THOMASVILLE

Physical Therapy

The Method offers customized physical therapy treatment for all musculoskeletal injuries and disorders.

The practice specializes in neuro rehab, dance medicine, geriatric care, Pilates-based rehab, women’s health, Parkinson’s disease, balance disorders and fall recovery, joint replacement, and low back/neck pain.

Location: 311 North Dawson Street in Thomasville.

How to make an appointment: Call (229) 236-5005.

Group Barre Classes

The Method Barre class is a 55-minute total body, low impact classic barre workout to improve strength, flexibility, body awareness and cardiovascular endurance.

The class is set to engaging music in an inviting environment to motivate clients of all fitness levels.

Location: The Center for the Arts, 600 East Washington Street in Thomasville.

How to register: Visit vagaro.com/themethodthomasville.

Pilates

Pilates is the practice of specific controlled movement and breath with a focus on core and spinal support, which builds strength, improves flexibility and enhances postural awareness. The Pilates Method allows each client to experience a new level of muscle control and awareness and is endlessly adaptable to whatever challenge the body may present, whether it be a chronic illness, injury-related pain, or being in subpar shape.

Location: 311 North Dawson Street in Thomasville How to make an appointment: Call (229) 236-5005.

41

The A to Zzzs of Getting Rest Are Your Sleeping Habits Up to Par? Written by: Denise K. James

We all know we need more of it. But frankly, we are having trouble getting it. Are we talking about exercise, leafy green vegetables, or sex? Nope — although those are worthwhile guesses. We are talking about sleep! It’s a vital process for the human brain and body, yet we willingly (or unwillingly) skimp on sleep on a regular basis. But how much of it is actually within our control and because of our ever-hectic lifestyles?

First, in honor of Sleep Awareness Week — March 14-20, 2021 — let’s first talk about what is typical in the United States for sleep.

How much sleep are you getting?

According to the CDC, most American adults sleep a bit less than seven hours per night — but it’s recommended that we sleep between seven and nine hours. According to Gallup News, in 1942, Americans snoozed 7.9 hours on average per night, compared to 6.8 hours in 2013 — a 13% decrease.

What position do you tend to sleep in?

While sleeping on your back is considered the healthiest position, only 37.5% of adults feel comfortable this way. Most prefer the fetal position (on the side), at about 54.1%.

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Do you feel chilly when you wake up?

Feeling cold at night is normal — your body temperature drops a couple of degrees when you sleep, which is why a warm bedroom is not conducive to deep sleep.

How long does it take you to fall asleep?

You might brag to others that you fall asleep when your head hits the pillow, but this can actually be a sign of sleep deprivation, according to the CDC. Falling asleep should take about 15 minutes.

Do you suffer from a sleep disorder?

Almost half of adults — 48% — reported that they snore. Insomnia is the most common sleep disorder, with about 30% adults struggling with it, and 10% chronically so, according to the National Institute for Biotechnology Information.

Do you use a sleeping aid?

A whopping 9 million Americans use a prescription sleep aid to get a night of rest.

Unfortunately, this is not healthy — prescription aids are associated with a high mortality rate and a 35% higher chance of developing cancer, according to The BMJ, a peer-reviewed medical journal.

So, What Can We Do to Create Better Sleep?

If you’re reading this and ruefully thinking that your sleep habits need an upgrade, you certainly are not alone.

And there’s hope — you just have to adjust your routine a bit. Aside from the old stand-bys of exercising, avoiding stress and eating a healthy diet, what else promotes great sleep hygiene? Experts have repeatedly suggested that sticking to a certain “wind-down” routine each night can really help.

Most of us have different things going on each night of the week — kids’ activities, drinks with the neighbors, a late movie we stay up for. However, developing a sleep ritual an hour or so before bed can make a lot of difference. Here are the key pointers.

Start the routine around the same time nightly, and honor it.

If your sleep routine starts at 9 p.m. during the week but then not until midnight on the weekends, it’s not going to do you much good. Instead, it’s better to think about your typical bedtime and “average out” when to start your routine so it’s ballparked around the same time. Abstaining from alcohol, caffeine, nicotine and social stimulation as bedtime creeps closer can help as well. For example, if you aim to go to bed at 11 p.m. and want to start a ritual at 10 p.m., try not to have any other alcohol after your happy hour cocktail.

Shut off the blue light at least an hour before bed.

You probably have heard that the blue light from your computer or your phone makes falling asleep difficult because it actually tells your brain that it’s not time to go to bed! While phones come with a blue light filter, it’s far better to simply put your social media away for the evening and concentrate on reading something in print, such as book or magazine.

Do night hygiene rituals, like brushing your teeth.

Another way to let your body and mind know that sleep is coming is to prep for bedtime a little while in advance by brushing your teeth, washing your face or even bathing in warm water so your body temperature cools afterward.

Have a soothing, warm drink plus a small snack.

A snack and a warm drink before bed can help keep hunger pangs at bay during the night. Try slices of turkey, a piece of cheese, peanut butter and celery or something else easy to digest and not spicy or heavy. For a warm drink, try hot tea with herbs.

Listen to a podcast or meditation.

If you’re struggling to wind down, a storytelling or meditation podcast can help. Note that listening to politics, news or celebrity gossip is not the key here — you want something soothing and even a bit dull to lull your brain into a more relaxed state. Deep breathing is also helpful as you listen.

DF NUTRITION & WELLNESS: USING NUTRITION FOR DISEASE PREVENTION Written by: Megan A. Powell | Photography by: Brandon Pham

It’s no secret: what you choose to eat can have a profound effect on your body and your overall health.

In recent years, many studies have linked obesity to chronic diseases like diabetes, heart disease, kidney disease and cancer.

And though we’ve always been told the key to weight loss is simply balancing the number of calories we consume from foods and beverages with the number of calories our body uses daily, many experts now agree it’s not always that simple. In

44

fact, they say even the tiniest nutrition detail should be customized for each individual.

So the real problem for the average person now is knowing what foods are actually nutritious and how much you need to eat to fuel your body properly.

But in a world where many self-proclaimed health experts seem to exist, it’s difficult to know who to trust on matters of nutrition.

According to the Academy of Nutrition and Dietetics, Registered Dietitians (RD) and Registered Dietitian Nutritionists (RDN) are

deemed the experts.

“Dietitians receive intense clinical training in food and nutrition,” said Denise Fields, a licensed Registered Dietitian Nutritionist and owner of DF Nutrition and Wellness, a Valdosta-based nutrition consulting practice. “Dietitians

are trained in the science of nutrition and use evidencebased treatments to guide patients in the prevention and treatment of many chronic diseases and conditions.”

Fields, who holds bachelor’s degrees in nutrition and exercise physiology, has worked as a Registered Dietitian for the past 15 years.

“I’ve worked with thousands of patients over the years, and most of the time when they see me for nutrition counseling, it’s unfortunately after they’ve been diagnosed with a disease or a chronic condition,” Fields said.

Though it’s not always the sole factor, research shows that nutrition can help de-

crease the risk of certain diseases.

“I have always been an advocate for using nutrition as a prevention method for disease. I have a huge heart for my patients, and I would always find myself wishing I could’ve helped them sooner,” said Fields.

So in 2019, Denise founded DF Nutrition & Wellness, a company focused on nutrition and weight loss coaching, but with the unique oversight of an experienced and medically licensed Registered

“I’ve found that most people at risk for obesity know they need to lose weight, or most people that are prediabetic want to get that under control before they develop full-blown diabetes. But the problem is, they just don’t know how to do it. And that’s how I can help.”

— Denise Fields

Dietitian Nutritionist.

“I’ve found that most people at risk for obesity know they need to lose weight, or most people that are pre-diabetic want to get that under control before they develop full-blown diabetes. But the problem is, they just don’t know how to do it. And that’s how I can help.” said Fields.

DF Nutrition and Wellness offers Medical Nutrition Therapy services for people with diabetes, heart disease, kidney disease, gastrointestinal disease, and obesity.

Fields offers patients convenient virtual appointments and provides customized treatment plans tailored to meet each patient’s individual needs. Medicare and many private insurances cover dietitian services with a diagnosis of a chronic disease.

Fields also offers personalized weight loss plans that are often covered by insurance.

“I truly believe there is no one-size-fits all approach to weight loss. My programs focus on learning to change your behaviors, rather than dieting. In the beginning, I meet with every patient to help them set their goals and determine which foods are best for them to eat. I also customize nutrition plans around foods you like to eat, so you don’t feel deprived or restricted. I really focus on holistic treatment for weight loss, which includes providing the

essential support you need through weekly check-ins to keep you on track and to ensure long-term weight loss success.”

When looking for a weight loss program or a professional to help you achieve your nutrition goals, Fields recommends always consulting with a Registered Dietitian.

“You should always make sure the person you are paying for weight loss advice and nutrition guidance is adequately trained in nutrition,'' said Fields.

“Dietitians use evidence-based medicine. We are not going to recommend a quick fix like a fad diet or gimmicky supplements, especially if it is not proven to help you.

But what you will get from a dietitian is the knowledge of a highly trained medical professional and the tools you need for long-term weight loss and nutrition success.”

To schedule an appointment or to learn more about DF Nutrition & Wellness, visit denisefieldsnutrition.com or call (229) 630-3833.

45

Life’s Early Milestones

tal toxins like lead, or infections and injuries.

While it is impossible to prevent some developmental disabilities, protective measures can be taken to reduce their likelihood. Ensuring children wear a bike helmet and seat belt, for example, reduces the likelihood of a brain injury. Making sure children receive their proper immunizations reduces the likelihood of infections. And abstaining from alcohol, smoking and drugs while pregnant can prevent some developmental disabilities that develop during pregnancy.

Written by: Sarah Harder

What to do PreDiagnosis

Diagnosing and Treating Developmental Disabilities

March is developmental disability awareness month, a time spent focusing on accessibility issues and fighting for greater inclusion for those with disabilities. According to the Center for Disease Control and Prevention (CDC), about 17% of children in the United States between the ages of 3 and 17 have a developmental disability. That’s every one in six children.

And yet, developmental disabilities are often misunderstood by the public.

What are Developmental Disabilities?

Developmental disabilities is an umbrella term for lifelong conditions that begin during a child’s developmental period and might impair physical, learning, language or behavioral abilities. There are many different types of developmental disabilities, all of which can vary in the level of severity. Some of the most common include:

• Attention-deficit/hyperactivity disorder (ADHD) • Autism spectrum disorder • Learning disorders, including dyslexia, dysgraphia and dyscalculia • Intellectual disabilities • Language and speech disabilities • Muscle dystrophy • Fetal Alcohol Spectrum disorders • Cerebral Palsy • Hearing loss • Vision impairment • Tourette Syndrome • Kernicterus

46

Causes, Risk Factors and Prevention Just as there are many different types of developmental disabilities, there are just as many causes. Certain disabilities, like ADHD and ASD, are thought to be caused at least in part by genetics. Parental health during pregnancy can also play a role. Smoking and drinking can cause certain disabilities, such as Fetal Alcohol Spectrum Disorders. Infections during pregnancy, being born premature and complications during birth are also associated with a greater risk for developing a range of developmental disabilities, including hearing loss and Down’s Syndrome.

However, not all children who have developmental disabilities are born with them. Brain damage can cause disabilities, including cerebral palsy and certain intellectual disabilities, and often occurs due to exposure to environmen-

Regardless of whether or not you believe your child has a developmental disability, keeping track of their developmental milestones is critical to ensuring their physician is able to properly care for them.

Developmental milestones are events that occur around a standard age in a child’s life—for example, babies usually begin to smile at people around two months, begin to walk at around one year and can talk in short sentences at around two years. While each child grows and learns at a different pace, children usually reach these milestones within the same general age range.

If a child does not reach those milestones within the usual age range, that does not necessarily mean there is cause for concern. However, it is important to let their doctor know so they can be screened for any developmental disabilities.

Pediatricians regularly conduct developmental and behavioral screening during a child’s early years, so scheduling regular wellness visits is important to ensuring a

developmental disability is caught early.

Treatment Although diagnosing a developmental disability can be tricky, early diagnosis is important to ensure your child receives proper support.

Although not all disabilities have treatments, treatment of symptoms can go a long way. For example, physical, speech and occupational therapy can ease symptoms for conditions like cerebral palsy and some intellectual disabilities. Diagnosis also ensures your child is able to access any resources they need, like extra support in school.

Early intervention—a combination of therapies and other supportive services—can play an important role in ensuring a child is successful in school and beyond. Because the connections in the brain, called neural circuits, are the most malleable before the age of 3, therapies tend to make the most difference when the child is younger.

Medications can also be helpful in treating symptoms. For example, muscle relaxants can ease stiff muscles for people with cerebral palsy, and certain prescriptions can improve the attention span of a child with ADHD. No matter the disability, diagnosis is the first step to getting help.

If you are unsure if your child is meeting their milestones, follow the CDC milestone tracker, and contact their doctor.

Visit Georgia’s Department of Behavioral Health and Developmental Disabilities for more information, at https:// dbhdd.georgia.gov/.

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