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OCTOBER 2014 | A SPECIAL SUPPLEMENT TO
Fitness DeSoto Memorial Hospital’s Kristen Spahr is blowing the whistle on the residents of DeSoto County to start making healthy choices!
Lower cancer risks.................2
Don’t derail your diet.............6
Functional Fitness.................3
Fibromyalgia......................6
Fight back.............................4
Childhood fevers...................7
A healthy lifestyle can reduce your risks of getting cancer
Tune up your whole body with fitness routines
DMH’s Lose 2 Win program can help you trim down, shape up
Know the danger zones and how to avoid them
What triggers it; what helps
Don’t panic! Learn how to assess your child’s fever and what to do in response.
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Thursday, October 23, 2014
Healthy habits to lower your cancer risk Certain types of cancer are more likely to strike certain types of people than others. For example, while men can be diagnosed with breast cancer, women are far more likely to develop the disease. But just because a person’s risk of developing cancer is low, that does not make that person immune from the disease. As a result, it’s important that men and women take steps to lower their cancer risk. One of the more effective ways to lower your risk for cancer is to ensure your lifestyle choices are as healthy as possible. Choosing habits that benefit your shortand long-term health can reduce your risk for cancer and a host of additional ailments.
have something to do with tobacco’s role in causing more than a dozen types of cancer and its link to heart disease, emphysema and stroke. But smoking can even harm nonsmokers unfortunate enough to spend time in the vicinity of smokers. Such nonsmokers take in nicotine and
have coronary heart disease compared to nonsmokers not exposed to smoke. Secondhand smoke is especially harmful to children, as kids whose parents smoke around them get bronchitis and pneumonia more often than kids whose parents abstain from smoking in their presence.
Maintain a healthy weight. According to the American Cancer Society, men and women who are overweight or obese are at a greater risk of several types of cancer, including cancer of the esophagus, pancreas, colon and rectum, breast, kidney, and thyroid. The National Cancer Institute defines obesity as someone with a body mass index, or BMI, of 30 or above, while someone with a BMI between 25 and 29.9 is considered overweight. Maintaining a healthy weight or shedding excess weight if you are already at an elevated risk for cancer can lower your risk for cancer and other potentially debilitating diseases, including diabetes, high blood pressure and stroke.
indicated that physically active women have a lower risk of developing breast cancer than inactive women, with some active women reducing their risk by as much as 80 percent. Studies conducted around the world have produced similar findings with regard to colon cancer. Research has consistently indicated that adults who increase their physical activity, be it in intensity, duration or frequency, can reduce their risk of developing colon cancer by 30 to 40 percent relative to adults who are sedentary. The ACS suggests adults include at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous activity in their weekly routines, though many studies have found that 30 to 60 minutes of moderate to vigorous physical activity per day is the most effective way to reduce cancer risk significantly. Reduce alcohol consumption.
While many adults may be quick to point out the benefits that a glass of wine can have with regard to a person’s risk of heart disease or stroke, the National Toxicology Program of the U.S. Department of Health and Human Services as recently as 2011 listed the consumption of alcoholic beverages as Regular physical activity is associated with a reduced risk of certain cancers, includ- a known human carcinogen. Alcohol consumption is a major ing cancers of the breast and colon. risk factor for various types of cancers, including head and Exercise regularly. thousands of additional chemneck cancers, esophageal icals, including carbon monoxcancer, liver cancer, and breast The NCI notes that there is ide and cadmium, a chemical Quit smoking. cancer. Adults who continue to element used in batteries, when strong evidence that physical consume alcohol should do so people smoke near them. In ad- activity is associated with rein moderation, which the ACS Smokers might be surprised to dition, a study published in the duced risk of certain cancers, defines as no more than two learn that tobacco use, accordincluding cancers of the breast New England Journal of Meddrinks per day for men and no ing to the ACS, is responsible for icine found that nonsmokers and colon. More than 60 studnearly 20 percent of all deaths exposed to secondhand smoke ies published in North America, more than one drink per day for in the United States. That might were 25 percent more likely to Europe, Asia, and Australia have women.
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DEADLINES Editorial: Monday Noon Classified & Legal Ads: Wednesday 11 a.m. Display Ads: Monday 11 a.m. Joe Gallimore - jgallimore@sun-herald.com Susan Hoffman - shoffman@sun-herald.com Steve Bauer - sbauer@sun-herald.com Tami Jewell - tjewell@sun-herald.com Jackie Bierman - jbierman@sun-herald.com Kyle Gallimore - kgallimore@sun-herald.com
Thursday, October 23, 2014
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Functional fitness – What’s it all about? It is hard to fight the allure of all those high tech, futuristic looking machines at the gym or on TV, but by isolating a part of your body, machines are not a platform for achieving the complex, complete movements you make
Functional fitness is one of the new catch phrases that is being thrown around a lot lately, but what does it really mean? When playing tennis, just like martial arts at Fusco Full Circle Academy, it requires your whole body to move at the same time. Every sport needs the coordinated and balanced use of the entire body. Functional fitness routines seek to answer this need. For example, a good serve in tennis is the sum of all the muscles working together in a combined effort. All these muscles must contract, loosen or hold tension at just the right amounts and at the correct time. The sur- Photo provided by Fusco Full Circle Academy. rounding ligaments, tendons, fascia, and bones need every day. Also by isolating movement, machines teach the nerthe strength to take the unique strains each movement creates. vous system the wrong pattern for coordination and efficiency. The body naturally distributes Since most machines are one loads throughout the entire syssize for all, they force your body tem for efficiency. Every muscle through less than optimal paths does its part to help the others and patterns. Joints moves complete the movement. This is a true symphony of motion which through slightly different angles and are supported by tissue and requires a nervous system that muscles that are also slightly is practiced in coordinating the entire body. We want to function different from person to person. at high efficiency in our daily lives You have a unique method of and our chosen sport because it movement that a machine is hard pressed to replicate. This spreads out the load. puts extra stress on the joints Keeping all of this in mind clearly points out the limitation of and does not strengthen the using gym machines and isolated surrounding tissue or stabilizer muscles in a way that is functionexercises. Machines have their al. Some injuries result when a place, but only as a supplement machine strengthened muscle to a functional fitness workout.
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Stop Germs! Stay Healthy! Wash Your Hands Keeping hands clean is one of the most important things we can do to stop the spread of germs and stay healthy.
pulls against weak surrounding tissue during daily or sports use. So, how do we get a body that has been functionally strengthened for raking the yard, putting those Christmas decorations away in the attic and playing our
favorite sport? The best way to go is with exercises which utilize your own body weight and the movement of an external weight. A great example of combing both functional body weight and external weight exercises is the Cage Fitness program utilized at Fusco Full Circle Academy. The program utilizes body weight exercise that Mixed Martial Arts fighters employ to get ready for matches. While there is no fighting or contact in the program, participants benefit from the same workout that gets athletes in top condition. MMA fighters also move external weight by pushing, pulling and throwing each other from the clinch or grappling on the ground. To cover
this aspect, a specialized 25 or 40 pound bag is used during a cage workout to hit, lift and handle. Need proof that body weight exercises get the job done? Just look at nine time UFC Champion Matt Hughes who helped design Cage Fitness. How about local “cager” Andrew Casteneda who has lost 75 pounds and moves better than ever, or Tanya Downs who has lost over 100 pounds and puts her functional body to work in the sport of jiu-jitsu? Our jiu-jitsu program also fits the bill for both body weight and external weight exercises that are functional. But, whatever way you decide to strengthen your body, whether alone at home or in a specifically designed program, make sure the core focus is on functional exercises that develop the muscles, surrounding tissue and nervous system in a way that supports your goals. In the next article on Functional Fitness, you will get guidance on the three main principles of performing functional exercises and some insight on how to get started in a program. A special thanks goes to Cage Fitness Pro, Kelly Babb, for providing information and insight for this article. If you are interested in the martial arts program (ages 4 and up) or the Cage Fitness program at Fusco Full Circle Academy call 863-491-5425 or find them on Facebook them.
We are dedicated to helping older adults with depression, anxiety and other life difficulties. Covered by * Medicare and most secondary Insurances
* Group, Individual and
family therapy
and * Lunch snack provided * Transportation available * Initial assessment complimentary
Senior Life Improvement Program
Renewing the quality of life for senior adults... 471084
SUBMITTED BY: MARK FUSCO FUSCO FULL CIRCLE ACADEMY
863-491-4309
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Fight back with DeSoto Memorial Hospital
Thursday, October 23, 2014
show-off their participation in the program. Door prizes were also donated by local businessLose 2 Win is a county-wide es to share their excitement for competition designed to join the program. members of the community DMH hosted weekly weigh-ins together with the goal of losevery Monday and Thursday ing weight with healthier food evening from 4:00 – 6:00 in the options and exercise to create Old Gift Shop. Members were permanent lifestyle changes. given their current weight, how We began on January 13, 2014 much they lost in pounds and with a grand kick-off meetpercentages, the weekly newsing for “before” photos, initial letter, a health article or tip, weigh-in, BMI measurement, coupons or offers just for Lose start-up package with recipes, 2 Win members, and somefood vendors sampling healthy times food samples. A weekly options for lunch and dinner, email newsletter was sent to meal planning, cooking tips, all. The newsletter updated the and vendors to speak about members on the amount of healthy choices. A whopping weight lost cumulatively, apps 470 people attended the event! of the week, recipes, exercise Every member was also given tips, etc. a Lose 2 Win bag to proudly The program is also deBY: KRISTEN SPAHR MARKETING DIRECTOR DESOTO MEMORIAL HOSPITAL
DeSoto Memorial Hospital is committed to providing safe and effective health care to the community. The Infection Control and Emergency Management departments at DMH are working diligently with Local and State Health Departments, as well as county officials to address the possibility of Ebola situation in DeSoto County. DMH is monitoring the Centers for Disease Control (CDC) recommentdations daily o ensure that we are providing the most up to date information to our staff. Staff and patient safety continue to be the highest priority for DeSoto Memorial Hospital. Kristen Spahr, DeSoto Memorial Hospital
For further information contact: Desoto Memorial Hospital Kristen Spahr Marketing Director
Thursday, October 23, 2014
signed to encourage participation from community partners. - Our 2014 Community Partners were: Chili’s, Acme Bike Shop, Downtown Athletic Club, Hibbett s Sports, Subway, K&J Produce, Florida Department of Health – e DeSoto County, and Cage Fitness at Fusco Full Circle. All this and prizes, too! The Lose 2 Win program for 2014 gave away cash prizes to motivate the individuals and teams to do their best: $1,000 for the team that lost the largest percentage of weight and $500 for the individual who lost the largest percentage of weight. The best way to keep the members on track was to hold them accountable, so a monthly drawing for gift cards was held for everyone who weighed in
Page 5 every week of the month. The winners were announced in the weekly newsletter. The Fitness Trot made its debut on May 3, 2014. The Foundation at DeSoto Memorial Hospital hosted a 5K, 10K, Walk Run. 100 runners and walkers participated. The intent was that all Lose 2 Win members would want to show off the new skills they’ve worked so hard for by running or walking in the event. Over $3,000 profit was donated to the Foundation which in turn benefits the hospital with the purchases of medical equipment, etc. Kudos go out to all the members who lost weight by making healthier choices with their diet and exercise. Lose 2 Win members lost a total of 3,573
pounds during the 2014 season and ended with 388 members. LET’S DOUBLE THAT THIS YEAR! DOUBLE THE MEMBERS! DOUBLE THE WEIGHT LOSS! The results of a survey of the participants told us that you liked the program and gave us some great suggestions for 2015! LOSE 2 WIN 2015 will have: - Food prep demos - Planned weekly group exercise activity - Tracking – Know Your Numbers - Behavioral component - Nutritional consultations - Team champions - Health Advisory Board - And more…
DeSoto Memorial Hospital isn’t just concerned with the population that is overweight or the ones who need to exercise, WE ARE CONCERNED ABOUT ALL OF YOU. Being overweight or not, exercising can cause numerous health issues. You’ ll have to join us on January 12, 2015, to see what else we have in store for LOSE 2 WIN 2015. Lose 2 Win Phase Two begins at 4 p.m. to 6 p.m. at the Turner Center Exhibit Hall. Call Kristen at 863-993-7601 to pre-register. By the way, LOSE 2 WIN is FREE! If you want to participate – MARK YOUR CALENDARS!
I support the 1/2 penny sales tax because... DeSoto Memorial Hospital saved my life!
I encourage every voting citizen of DeSoto County to help keep tour hospital in our community with appropriate funding by passing the 1/2 penny sales tax! Rev. Dr. Sharon T. Goodman
Look for the 1/2 penny sales tax on the back of your voting ballot!
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Thursday, October 23, 2014
Avoiding pitfalls that can derail your diet Diet and exercise go hand-in-hand for men and women looking to improve their overall health. While it can be tempting to skip a workout in favor of relaxing on the couch at home, the temptation to cheat on your diet is far more pervasive, as dieters know that a high-calorie treat or second helping is lurking around seemingly every corner. As difficult as it can seem to remain loyal to a diet, successful dieters know that anticipation plays a big role in staying true to a diet. Certain pitfalls can be expected when dieting, and knowing what those pitfalls might be and how to avoid them can make the difference between a successful diet and one that does not produce the desired results.
and attainable, as nothing can derail a diet more quickly than failing to meet your initial goals. If necessary, speak to your physician about healthy weight loss and how much time it should take to meet your goals without compromising your overall health.
your cupboard, replacing them with healthier fare that won’t put your dietary goals in jeopardy.
those days when doing so is particularly difficult.
Schedule your snacks.
While snacking has derailed many a diet, grabbing a bite to eat between meals is not necessarily a dieter’s enemy. It’s what you eat between meals that can derail your diet. If you grab for the nearest snack without regard to nutrition, then you’re likely to find that your snacks are unhealthy foods that are compromising your diet. Scheduling your snacks in advance allows you Establish realistic and periodic goals. to bring a healthy snack along to the office instead of forcing you to eat whatever happens to be available. You should have a specific goal * Make the cupboard commitin mind when beginning a diet. But Scheduling snacks, and replacing unhealthy fare with foods like fruits and vegetables, is that goal should be realistic, and ment. Once you decide to go on a you also should set various smaller diet, clear your cupboards of all the one way to avoid compromising your diet. Reward your efforts. Rest up. goals you can meet as you build up unhealthy foods that contributed toward achieving your larger goal. to your need to go on a diet in the Studies have shown that inadeAs you get deeper and deeper into quate sleep inspires people to crave Your ultimate goal as well as your first place. Remove fatty foods, salty periodic goals should be realistic snacks and sugary cereals from dieting and meet your goals, reward calorie-dense foods. In addition, your efforts. However, avoid the lack of sleep compromises energy temptation to splurge on unhealthy levels and makes it difficult to focus, food, as you don’t want to do anywhich can affect your decision-makthing to compromise your diet going ing ability with regard to which foods forward and make your hard work you should eat. Adults typically need up to that point all for naught. Rebetween seven and eight hours of sleep per night, so be sure to get wards can include a shopping trip, tickets to a show or ballgame or any adequate rest. Avoiding potential pitfalls that can other special treat that won’t jeopardize your efforts. Knowing there derail a diet is an integral part of is a reward on the way can motivate meeting your goals and adopting a you to stay the course, especially on healthier lifestyle.
Did you know?
50475790
Fibromyalgia is a disorder characterized by persistent pain in muscles, ligaments, tendons, and joints. Additional symptoms of fibromyalgia, or FM, include fatigue, disturbed sleep and headaches, and these symptoms may be worsened or triggered by a host of factors, such as anxiety, depression, hormonal changes, cold or drafty environments, and/or stress. Physical overexertion is another possible trigger of FM, which the American Medical Association notes is the second most common disorder diagnosed by rheumatologists. The National Center on Health, Physical Activity & Disability notes that a healthy lifestyle that includes routine exercise, and aerobic exercise in particular, helps many people with FM more effectively manage their symptoms while preventing a decline in muscle strength, endurance and cardiovascular function. Exercise also improves oxygen delivery to muscles and reduces muscle tightness, each of which can eventually relieve some of the pain associated with FM. The rise in muscle temperatures during aerobic exercise may also alleviate symptoms of FM, as such a rise often makes it easier for muscles to relax.
Thursday, October 23, 2014
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Facts about childhood fever Fevers scare many parents. When a child’s temperatures rises, it can induce panic and helplessness. But when parents recognize that fevers are oftentimes not incredibly harmful to children, that recognition can reduce panic and overreliance on fever-reducing medication. If a child is healthy, a fever does not necessarily indicate anything serious. A fever is a rise in temperature initiated by the hypothalamus in the brain, which acts as the body’s internal thermostat. The average body temperature is 98.6 F (37 C), but if body temperature is measured consistently throughout the day, this temperature will fluctuate. In fact, body temperature is often lower in the morning and higher in the middle of the day. In many cases, the hypothalamus raises body temperature as the result of an infection or illness, according to the Nemours Foundation for Children’s Health. It is believed that making the body less hospitable to viruses and bacteria helps reduces their propensity to grow and multiply. A fever is often a good indicator that a person is sick, which can sometimes be difficult to determine if there are no apparent symptoms. Parents
Youngsters ages 7 weeks to 3 months should be brought to a doctor immediately if they have a fever of 101 or higher. If a child has a fever of 104 or higher and his or her body temperature will not come down to 101 or 102, even with treatment, this is a cause for concern. This guideline, courtesy of renowned childhood medical expert Dr. Sears, can help parents determine if their child’s body temperature is something they should be concerned about. Fevers can be scary for parents who don’t realize they’re a * Normal temperanatural bodily process to fight illness. ture - 97 to 99 degrees (36 to 37.2 Celsius). about. There is no inherent harm in * Low-grade fever - 99 to 100.9 letting the fever run its course, and it can actually prove beneficial in fight- degrees (37.3 to 38.3 Celsius). ing the viral or bacterial illness that is * Common fever - 101 to 103.5 causing the fever in the first place. degrees (38.4 to 39.7 Celsius). If your child is a newborn, a fever * High fever - any fever over 103.6 of 101 F or higher can be considered degrees (39.8 Celsius). Most pediatricians agree that a a medical emergency and should be evaluated by a doctor right away. fever should not be treated with acand doctors must try to discover what is triggering the fever. For parents of toddlers and older children, a fever of 103 F or less is generally nothing to run to the doctor
etaminophen or ibuprofen if it is not making a child extremely uncomfortable. These medications can be used if the child has pain or is complaining about how they feel about the fever. Acetaminophen is used every 4 hours while ibuprofen lasts a little longer and is given every 6 to 8 hours. When checking fevers, parents often wonder which thermometer is best. While some parents employ the lips-on-the-forehead method, there are more accurate methods of determining temperature readings. * Glass rectal or oral/underarm thermometers: These have been around the longest and have a proven record of accuracy. They do take the longest to read a temperature and can be difficult when dealing with fidgety kids. * Ear thermometer: This quick and easy thermometer has become a favorite method. But accuracy can vary, giving different readings from each ear. * Temporal thermometer: Another quick method, this thermometer is swept across the temporal artery in the forehead and has a better accuracy rating than the ear thermometer.
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