LIFESTYLE TIPS FOR REAL LIVES
H A N C O C K H E A LT H I S S U E 10 | FA L L 2021
HEALTH POSSIBLE NOW MORE THAN EVER
Including FOOD SAFETY EAT THIS, DEFINITELY NOT THAT | 6
I S C O L L AG E N A R E A L T H I N G ? NO NEED FOR PRICEY SUPPLEMENTS WHEN YOU CAN GET PLENTY OF COLLAGEN IN THE FOODS YOU EAT | 10
H AV E A F I T N E S S S G OA L? GET FIT WITH YOGA AND PILATES | 16
P L U S: HPV VACCINE: NOT JUST FOR GIRLS | 18
CLEAN WASH SCRUB REPEAT EAT See page 6
PG.X 2
I S S U E # 97
PG. 05
CONTENTS
A Few Ideas to START With A WORD FROM STEVE
Hear From Our President PG. 06
FOOD SAFETY
Eat This, Definitely Not That
PG. 08
FOOD SAFETY | PG. 6
Eat This, Not That
E AT I N G F O R T W O ?
Safe Choices for You and Baby PG. 10
IS COLLAGEN EVEN A REAL THING?
No Need for Pricey Supplements PG. 12
COLLAGEN-RICH RECIPES
PG. 14
H AV E A F I T N E S S G O A L?
W H AT ' S C O O K I N G | P G . 1 2
Collagen-Rich Recipes
Get Fit With Yoga and Pilates
PG. 18
NOT JUST FOR GIRLS
HPV Vaccine Protects Against Future Cancers NOT JUST FOR GIRLS | PG. 18
How the HPV Vaccine Protects
H E A LT H P O S S I B L E . O R G
PG.3
A NOTE ON SUPPORT GROUPS & CLASSES Our in-person support groups and classes are on hiatus due to the
INFORMATION. INSPIRATION. FUN. It’s about living in a more intentionally healthy way. HealthPossible.org
coronavirus but will return just as soon as it’s considered safe for all. In the meantime, you can still join our Hancock Wellness Center team on our Facebook pages for online video workouts and classes (both live and replays). Questions? Call us at 317-468-4708
HEALTH POSSIBLE
LOVE IS AN ACTION WORD WELCOME
investment by the prior administration in Washington,
older and overweight are the two primary
D.C., we eagerly awaited release of the new vaccines
predictors of a poor outcome with COVID,
while understanding that there might be another
and nearly 75% of us fall in those categories,
surge of patients that accompanied the return of cold
the route to immunity via vaccination is
weather. But the influx we experienced exceeded our
much quicker and much safer. As with so
expectations. There were many days over the holidays
many other areas of life, the old saying
where the majority of our patients were being treated
“an ounce of prevention is worth a pound
for COVID, and our teams grew exhausted from the
of cure” holds true with COVID as well. If
unrelenting stress. We greeted release of the vaccines
you choose not to be vaccinated, please be
in December with joy and became a high-volume
careful. Build your immune system by eating
vaccination site, ultimately immunizing more than
right and exercising. Avoid crowded places,
20,000 residents of our county.
wear your mask, wash your hands. Consider vaccination.
Summer came, and COVID volumes fell dramatically. There were days when we had only one COVID
Advocating for preventive measures based
inpatient and a few weeks where we had no COVID-
on evidence is part and parcel of what we
positive patients at all in the emergency room. Testing
do. If we see a person with a disease we can
requests fell to the single digits, and we closed the
treat, we don’t turn a blind eye. We inform
monoclonal antibody clinic due to lack of volume.
them, we ensure they understand, and we
Eventually we even closed the vaccine clinic and shifted
encourage them to take our advice. We will
our inventory to the county health department.
rarely say, “It’s up to you; we are OK either way.” We will almost always say, “This is the
S T E V E L O N G, P R E S I D E N T A N D C E O, H A N C O C K H E A LT H John 13:34 is one of my favorite Bible verses. It is Jesus’ direction that we love each other as He loved us. I have been pondering this verse of late and have realized, again, that love is not a spoken word; it is an action word. It means actively laying aside one’s own desires and putting the needs of others above our own. This is exactly what I see being played out each day at Hancock Health: people who have devoted their lives to the calling of helping and healing others through kindness and clinical expertise, often to the detriment of themselves. Never has this been truer than during the last 18 months. Our extraordinary nurses, physicians, therapists, technicians and support associates have worked tirelessly through a rapidly changing environment. The early days of the pandemic, when we completely altered our operations, redeployed many of our people and focused entirely on COVID, was a period filled with uncertainty and apprehension. But it also held a tinge of exhilaration as we were totally absorbed with ending the pandemic. Last summer, as stay-at-home orders ended and life became the “new normal,” we transitioned into a more traditional operating stance. Thanks to unprecedented
Then the Delta variant began its rapid march through
choice the evidence supports; we strongly
the world, reaching Indiana in July. Within a few
recommend it; please choose this one.”
weeks, one-third of our inpatient volume was COVID related and by early September, we had reached our
While we will implore you to consider
highest number of COVID inpatients and patients
the recommendation, it is always your
on ventilators since the beginning of the pandemic.
choice as a patient. We have never, nor will
But this time they were much sicker and younger
we ever, force you. We listen to, respect,
than in the past. Emergency room volumes hit their
educate and share recommendations based
highest sustained level in nearly a decade. Requests
on solid evidence from experts in central
for monoclonal antibody infusions soared, testing
Indiana who have direct experience caring
sites became backlogged, and we became very worried,
for literally thousands of patients with
because if this could happen in August, what might we
COVID-19.
expect this winter? The evidence drives our recommendations. One thing was also clear. The majority of our patients
Our love for each other, our patients and our
suffering with COVID were not vaccinated. All of our
communities drives our passion to ensure
sickest patients were unvaccinated. It became common
everyone hears, understands and takes
for multiple members of the same family to be admitted
action on that evidence. This is why we are
to the hospital and placed on ventilators within days of
so insistent on vaccination. But don’t take
each other. We began to hear patients indicate remorse
my word for it. Talk to your physician about
for not having been vaccinated, with some insisting
how you can best protect yourself against
on being vaccinated right away. But it was too late for
COVID-19. And then make your decision.
them. You may have noticed that we continue to emphasize
For more information about the
vaccination. This is because we have personally
coronavirus or the vaccine, visit the
experienced the exceptionally low number of adverse
Hancock Regional Hospital website.
events from the vaccines as well as seeing firsthand
COVID-19 vaccine appointments are now
its effectiveness in keeping people out of the hospital.
open to Hoosiers age 12+.
Certainly, another route to immunity is through
Please register at www.ourshot.in.gov
infection, and for younger folks with a strong immune
or call 211.
system and no underlying health issues, the outcome will likely be good. But when one considers that being
H E A LT H P O S S I B L E . O R G
PG.5
FOOD SAFETY EDUCATION MONTH FSEM2021
PG.6
ISSUE #10
Food brings people together, is the basis
After that list of symptoms, you’re probably
FOLLOW THE TWO-HOUR RULE
wondering how in the heck to prevent food-
Put all perishable foods in the fridge or
borne illness from ever gracing your home.
freezer within two hours of purchasing or
The good news is that there are some
cooking. This decreases the chances that
very simple, common-sense guidelines
harmful bacteria will proliferate on your
to follow both in your own home and while
foods. If you need to thaw a food, transfer
dining out.
it to the fridge, run it under cold water or
for many family conversations and
FOOD & DRINK
Every day, we prepare, eat and enjoy food.
defrost it in the microwave; never set it on
nourishes the body so that we have
C L E A N , WA S H , S C R U B , R E P E AT
the counter to thaw. Also, only marinate in
energy to thrive. This month, we want
Always make sure to wash your hands
the fridge to prevent food-borne illnesses.
to celebrate the importance of food
before preparing food as well as after
by recognizing Food Safety Education
touching raw meat or other products that
DINING OUT?
Month. Food safety is an incredibly
could be contaminated. Rinse off your fruits
If eating out at a restaurant, make sure
important concept to understand in
and vegetables as well. After preparing
to order well-done meats and avoid raw or
order to keep you and your family safe.
food, especially raw meat, make sure to
undercooked meat, poultry and fish. Check
wash cutting boards, dishes, utensils, and
the restaurant for cleanliness, and if food
countertops with hot, soapy water.
is not cooked properly, don’t be afraid to send
Approximately one in six Americans becomes sick with a food-borne illnesses
it back to the kitchen. If you bring leftovers
every year. Some members of the
S E PA R AT E Y O U R F O O D S
home, be careful to put them into the
population are more at risk than others,
Raw meat, poultry, seafood and eggs should
fridge ASAP.
especially those over the age of 65, under
be separated from other foods. If you
the age of 5, pregnant women or anyone
marinate your raw foods before cooking,
Making these practices a habit is a simple
with a suppressed immune system.
always dispose of the marinade; do NOT use
way to ensure the food you are preparing
Most food-borne illnesses come and
it on anything else unless you first heat it to
and eating is safe. Food-borne illnesses,
go (with a bang!), but some require
a safe temperature as well. Avoid raw meats
although not usually deadly, are certainly
treatment. The CDC advises you to see
and eggs contamination of fruits or veggies
uncomfortable and can be harmful to
your doctor if you experience a fever
you prepare by using separate dishes and
the body. Take the tips from Food Safety
of 101.5° F or higher, frequent vomiting,
utensils while cooking.
Education Month to heart and put them into
bloody diarrhea or diarrhea lasting more than five days or signs of dehydration.
practice in your home in order to protect you COOK TO THE RIGHT
and your family from contaminated foods.
T E M P E R AT U R E Because heat kills bad bacteria and other germs, foods that can contain these organisms, such as raw meats, need to be cooked to certain temperatures and then remain hot for serving. Use a food thermometer to make sure your meats reach their safe temps. Check your recipe or this chart for all of the safe temperatures in meat information you need.
H E A LT H P O S S I B L E . O R G
PG.7
T
he phrase “eating for two” gets thrown around a lot during pregnancy. And while it usually refers to the amount of food a woman eats
to feed her growing baby, it’s also a good reminder when it comes to food safety. September is Food Safety Education Month, so there is no better time to learn about the do’s and don’ts of eating during pregnancy.
FOOD SAFETY DURING PREGNANCY
Pregnancy is a time of many bodily changes, a huge one being a decrease in the immune system’s ability to fight off infection. Although this keeps the body from attacking the fetus, it also means that a motherto-be is more susceptible to food-borne illnesses. The most common food-borne illnesses in the United States are caused by bacteria, viruses, parasites or toxins and include E. coli infection (traveler’s diarrhea), salmonellosis, botulism, listeriosis and toxoplasmosis. There are many simple ways to avoid contact with the pathogens that lead to these illnesses, which is why pregnant women are generally given a list of guidelines similar to what follows.
Avoid raw or undercooked meats This can mean anything from that plate of fancy sushi to the rare steak you grill at home. All meat consumed by a pregnant woman should be cooked to a safe internal temperature to prevent contamination from Escherichia coli (E. coli), Salmonella, Campylobacter and Toxoplasma gondii, all of which can be found in raw or undercooked meats. We can add eggs to this list as well, as pregnant women should not consume egg yolks that have not been thoroughly cooked. This means avoiding things like homemade eggnog, raw batter, homemade Caesar dressing, eggs Benedict, tiramisu and even homemade ice cream.
PG.8 X
I S S U E # 180
Put down that deli sandwich! FOOD SAFETY
Hot dogs, lunch meats, smoked meats and even smoked fish can contain the bacteria Listeria. The good news? You can still enjoy this food as long as you reheat it to steaming hot or 165° F first. Meat spreads or paté can also contain Listeria and should be avoided while pregnant. Raw bean sprouts, a popular sandwich and salad topping, should not be eaten either, as these can contain E. coli or Salmonella.
Say no to raw milk Pasteurization is the method through which milk is heated to high enough temperatures to kill harmful bacteria. Raw milk, certain soft cheeses and other raw dairy products may contain unfriendly organisms such as Campylobacter, E. coli, Listeria, Salmonella, or Mycobacterium tuberculosis, the bacterium that causes tuberculosis. Simply reading the label to ensure the dairy products you are consuming are pasteurized is a great way to keep you and your baby safe from food-borne illness.
Use food-safety protocols in your home It’s best to adopt food-safety practices to keep your family safe no matter if you are pregnant or not. Some good rules of thumb are: •
When preparing raw meat for cooking, make
sure to wash cutting boards, knives and other
utensils, hands and counters thoroughly
with hot, soapy water.
•
Wash hands with hot, soapy water BEFORE
preparing food or eating.
•
Make sure food is stored properly.
If you have suspicious symptoms or are worried that you may have been exposed to a food-borne illness, contact your healthcare provider or OB/ GYN immediately. By keeping in mind the above guidelines and following basic rules of food safety, you can ensure that what you eat will nourish both yourself and your baby in a safe way.
H E A LT H P O S S I B L E . O R G
PG.9
COLLAGEN SCHMOLLAGEN. OR IS IT? If you’ve visited a natural foods store recently, you’ve probably come across a variety of supplements containing collagen. Between capsules you can ingest and tiny packets of powder you can pour into your water or coffee, this stuff is everywhere. Are you wondering what this “new” superfood is and what role it plays in a healthy life? And, are supplements safe or are there better alternatives to getting our daily collagen dose?
W H AT I S C O L L A G E N , A N Y WAY ? Collagen is a protein abundant in the body that helps in the building of bones, skin, muscles, tendons and ligaments as well as blood vessels, corneas and teeth. Collagen is responsible for providing structure to these body parts by building connective tissues as well. A pretty important substance to have enough of, right? However, as we age, our collagen production naturally decreases, which is why we’re prone to developing wrinkles as skin becomes less elastic and feeling joint pain as cartilage decreases. Your body uses vitamin C to make collagen, which is why you often hear nutritionists touting the benefits of citrus fruits for the aging population. Proline, glycine and copper are also important nutrients that go into collagen production.
SUPPLEMENTS OR DIET? It’s no surprise that in our culture bent on finding the fountain of youth, collagen supplement sales have skyrocketed recently. Because this protein is responsible for skin elasticity as well as a host of other functions to keep the body stable and healthy, many believe that consuming it on a regular basis can help reduce the normal signs of aging. In fact, it has been shown to help with arthritis as well as skin health.
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I S S U E # 19 0
No need for pricey supplements when you can get plenty of collagen in the foods you eat. SEE RECIPES ON PAGE 12.
M ENNU' TS RHI T E IAOLNT H
So, should you run out and grab a bottle
seeds, cocoa powder, cashews and lentils.
full of capsules? As with everything health
Additionally, high-quality proteins found
related, the best place to start is your diet.
in fish, tofu, meat, poultry and legumes
Collagen can be found naturally in many
are also beneficial for upping your body’s
foods and, according to some nutritionists,
own collagen production. You may hear of
by incorporating it into your diet in lieu of
the wonders of bone broth in adding extra
taking a supplement, you may increase the
collagen to your diet. This can be true, but
bioavailability of collagen in the body, better
the quality of broth varies depending on the
known as your body’s ability to absorb a
bones used as well as other ingredients. To
nutrient.
ensure best results, make sure to source your bones from a local butcher.
As we mentioned before, consuming vitamin C through fresh fruits is a great way to boost
By cleaning up your diet and adding some
your body’s own ability to make collagen.
of these foods, you’ll not only see healthier
Citrus fruits like oranges and grapefruit are
skin, nails and less inflammation in the body,
an excellent source, as are strawberries and
but you may also experience other health
tropical fruits like mango, pineapple and
benefits such as lower blood pressure or
guava. Proline, an amino acid that acts as
weight loss. Turning toward our diet first
a building block for the protein collagen, is
and foremost can have a powerful impact
found in egg whites, asparagus, mushrooms,
on whole-body health.
cabbage and dairy products as well as in wheat germ. Anyone hungry for an omelet?
COLLAGEN NO-NO’S
Glycine, the other amino acid building block,
Have you ever wondered why smokers have
is found in pork and chicken skin, gelatin,
more wrinkles and skin that appears more
and other protein-containing foods.
aged? It’s because smoking decreases your body’s healthy production of collagen. If that
Copper is another nutrient necessary
isn’t another reason to quit, we don’t know
for collagen production within the body.
what is. Refined sugars and carbohydrates
You can find this in organ meats, sesame
are also detrimental, as is too much sun
exposure. If you want to have radiant, healthy skin from the inside out, begin by quitting habits that are unhealthy for your whole body.
WHEN ARE SUPPLEMENTS OK? Supplements are not regulated the same way medications are, which means you need to really research when choosing a company from which to purchase collagen. Supplements can be a great way to add nutrients to your diet if you can’t manage to do so through changing your eating habits alone. Trying a collagen supplement will most likely cause no harm to you, but you should always consult your doctor before beginning any vitamin or supplement regimen. Collagen may be a super food, but it isn’t new at all. In fact, many indigenous and traditional recipes from all over the world are based around consuming an adequate supply of collagen. We hope you add in some of the foods available so you can achieve whole-body health!
H E A LT H P O S S I B L E . O R G
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COLLAGEN-RICH FOOD FOR THE WIN! #HealthPossible Stay Healthy & Vibrant Now that you know the importance of collagen, especially if you want to stay healthy and vibrant with age, it’s time to put some recipes into your weekday rotation. Bone broth is an obvious choice, as it is one of the most abundant sources of collagen you can get in your kitchen. In fact, it has become so popular that bone broth bars have been sprouting up all over the country. Our grandmothers may be having a laugh about that one. One bowl of this simple, homemade food has long been held as a remedy for everything from colds to digestive disturbances.
Slow Cooker Bone Broth (4 Quarts) INGREDIENTS
2
CARROTS (CHOPPED MEDIUM OR BROKEN APART BY HAND)
2
CELERY RIBS (CHOPPED MEDIUM OR BROKEN APART BY HAND)
1 MEDIUM ONION (CHOPPED MEDIUM)
INSTRUCTIONS
2
CLOVES GARLIC
3.5 LBS
BEEF OR CHICKEN BONES OR A COMBO
SALT & PEPPERCORNS 2 TBSP APPLE CIDER VINEGAR WATER
1. Place vegetables and bones in slow cooker. (No need to peel veggies as you’ll be straining broth.) 2. Season generously with salt (1-3 tsp.) and peppercorns (about 1 tsp.). 3. Add in vinegar. 4. Fill with water until it covers bones and vegetables. 5. Cook on low for 18-72 hours. 6. Strain broth, skim fat off the top if preferred, and store in refrigerator or freezer.
You should see it gel once it cools, which is a sign of a good bone broth with lots of that healthy collagen! You can use this broth for soups, sauces or to drink on its own. Broth lasts for about 5 days in the refrigerator. Storing in the freezer is simple, especially if you use smaller pint jars or sturdy containers. Pouring broth in an ice cube tray and then storing the cubes in a re-sealable bag is another way to have this super food on hand for when you need it!
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ISSUE #10
Fall-Off-the-Bone Chicken (Serves 4) INSTRUCTIONS
1 ½ TSP PACKED LIGHT 8 BONE-IN BROWN SUGAR SKIN-ON CHICKEN THIGHS 1 TSP PAPRIKA (ABOUT 3 LBS.) ½ TSP GARLIC PATTED DRY POWDER 2 TBSP CHOPPED SALT AND CHIVES PEPPER TO TASTE
1.
Chicken is another great source of collagen, and with this recipe for baked chicken thighs, you will have some bones to add to your broth! We like this recipe from the Food Network because the skin (a great source of collagen) is crispy, while the meat is so tender it falls off the bone.
Combine sugar, paprika, garlic powder, 1 Tbsp. salt and ½ tsp. black pepper in a large bowl. Toss chicken in spice mixture until coated. Arrange chicken in a single layer in a flameproof 9 x 13 inch baking dish. Cover with foil and refrigerate for at least 4 hours or overnight.
2. Preheat oven to 300°F. 3.
Bake until chicken is super moist and falling off the bone, about 2 hours. Remove baking dish from oven and remove foil. Use a ladle to remove as much liquid from the dish as possible. Turn oven to broil.
4. Broil chicken until skin is golden brown and slightly crispy, about 5 minutes. Sprinkle with chives and serve with pan juices.
wit hin the bo dy. lla ge n pro du cti on am in C to aid in co ns as sid e dis he s. vit tio of op se at do a gre h are wit s en ser ve d oil or wil ted gre en ve s me al! oli d iou We lik e thi s ch ick an lic ce de s jui thi sse d wit h lem on gre at ad dit ion to Bro cc oli , a sa lad dre ies ma ke an oth er gg ve t roo or s oe Ro as ted po tat
FIND MORE IDEAS FOR H E A LT H Y F O O D A N D B E T T E R L I V I N G AT
Fall-Off-the-Bone Chicken Recipe
H E A LT H P O S S I B L E . O R G
H E A LT H P O S S I B L E . O R G
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RECIPES
INGREDIENTS
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I S S U E # 91 0
FITNESS
YOGA IS FOR EVERYONE! Yoga’s History
If you don’t think you’re physically able to
The word “yoga” refers to the Sanskrit word
perform the complicated yoga poses you see
time to try a relaxing new fitness
“Yuj,” which means “to join” or “unite.” At its
in the media, think again. The poses you’ll
routine? Interest in yoga has grown
roots, it’s considered a spiritual discipline
find in a class are a far cry from contortion.
across the country in the past year
that brings harmony to the mind and body.
Instead, yoga instructors will always offer
and a half, as people worked hard on
As yoga has become more popular here in
safe alternatives and props to ensure your
their mats from the safety of their
the West, it has evolved and changed to meet
safety and comfort during a class. “The
living rooms to assuage some of the
the needs of a vast population. Some prefer
cool thing about yoga,” says Wilson, “is that
pandemic stress. Now that classes
to stick with the true roots of yoga, seeking
it’s easy to modify, scale down or change
are fully back in session, it’s a great
it out as a spiritual discipline, while others
direction depending on how people are
time to head to one of the Hancock
focus more on the physical aspects of the
feeling.” It’s wise to pay attention to your
Wellness Center locations for a class!
practice. Either way, you can’t deny the inner
own body’s capabilities; yoga isn’t supposed
work that shines through when you become
to be competitive but, instead, help the
still on a yoga mat.
practitioner feel more stable and balanced
September is National Yoga Awareness Month, so what better
in their own physique.
I’m Not Flexible Enough
There can be many barriers to someone
What If I’m a Newbie?
trying out a yoga class for the first time.
Yoga classes that take place in Hancock’s
Greta Wilson, a yoga instructor at the
Wellness Centers, and most gyms for that
Hancock Wellness Center in McCordsville,
matter, differ from those offered at yoga
says that the No. 1 reason keeping people
studios. Yoga found in a gym will generally
from taking their place on a yoga mat
be beginner friendly and won’t have you
is a fear of flexibility. Indeed, it can be
twisting into a pretzel. For beginners who
intimidating to walk into a new fitness class
are new to the flow of a yoga class, this
not knowing exactly what to expect. Wilson
is great news. In fact, Wilson says that she
says the best remedy for that is to speak to
generally has one new person in every yoga
the instructor at the end of a yoga class to
class she teaches, so beginners have nothing
get a feel for what he or she offers.
to fear!
H E A LT H P O S S I B L E . O R G
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Wilson, like many instructors, will read the
Yoga, as previously mentioned, is a form
Pilates has similarities to yoga, which
room before deciding what poses are best
of mind-body exercise in that it stresses
is why the two are sometimes confused,
for class that day. She will consider any
mindfulness and focus. It has its roots in
but it is not based on an ancient practice.
beginners as well as the varying array of
shamanism, Hinduism, Buddhism and other
In fact, this systematic form of exercise was
needs present in the space. An instructor’s
Eastern religions and philosophies. One
developed by Joseph Pilates during World
goal is to make her students feel successful
thing these various traditions all hold sacred
War I to help in the rehabilitation of injured
in their practice and confident in their
is the breath. Breathwork, or “pranayama,” is
soldiers. Brought to the United States in 1923,
body. Yoga, as it turns out, is an incredibly
an important part of the ancient practice of
it has found popularity among those intent
accessible tool toward better fitness
yoga. In a basic yoga class, many will come
on strengthening muscles of the back and
of both mind and body, whether you’re a
into contact with their breath for the ttrst
core, increasing flexibility and improving
beginner or an experienced yogi.
time, actually feeling the inhales and exhales
posture and balance. Like yoga, pilates also
that are taken for granted throughout the
uses a specific form of breathing in order
What’s About Pilates?
day. Breathing, something that sounds
to enhance the contraction of muscles.
If you’ve been to a gym or wellness center
very basic, can lead to a rich, meditative
One might even wonder if Mr. Pilates was
with group exercise classes, you may have
experience. Students of yoga also use poses,
inspired by the movements and breathwork
tried a yoga or pilates class. Sometimes,
or “asanas,” to tone and strengthen the body
of yoga.
these two different forms of exercise can
and joints, create more ftexibility in muscles
get confused for one another because they
that tend to hold tension, and free up the
look somewhat similar in practice. Both, for
ftow of energy within the body.
instance, generally use the practitioner’s own body weight as resistance. They are also both fairly low impact on the joints and cardiovascular system.
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ISSUE #10
Which Class Should I Try? Have a specific health goal in mind? Hancock Wellness Centers offer a rich variety of classes so that your experience can be personalized to fit your needs. You can see all schedules by heading over to the Hancock Wellness Center website and clicking on the link to the location that serves your area. In general, you can probably find at least one class a day if not more at your nearest center. All Wellness Centers have a full range of classes to help with all skill and ability levels. Aqua Yoga, for instance, is a great therapeutic tool for gaining balance and
The Good Stuff
coordination with the help and support of
In all classes previously listed, if you have a special need such as pregnancy or an injury,
water. Those with joint problems such as
you’ll want to notify the instructor ahead of time so he or she can help you modify
arthritis or beginners to yoga benefit most
poses. Participating in group-exercise yoga and pilates classes offers a wide array of
from this class. You can also find Aqua
benefits, including:
Pilates classes available, which have similar
•
Decreasing joint pain and arthritis
•
Reducing symptoms of stress, anxiety and depression
or chronic pain or who need something slow
•
Helping with tension or overall tightness in the body
to help calm stress, anxiety or depression.
•
Improving digestive disorders
•
Improving posture or balance
•
Enhancing cardiovascular health
•
Managing weight and strengthening or toning the body
•
Alleviating symptoms of chronic pain
•
Improving respiratory conditions
•
Increasing mental focus
advantages. Gentle yoga classes are another great option for those with joint problems
Additionally, because many people in our culture could use some deep rest, these classes can be just the ticket to winding down the body before bedtime. If you’re looking for something that focuses more on the fitness aspect of yoga, Yoga Fit is for you. Both Mat Pilates and Piyo are available as well for those hoping to manage their weight or improve stamina and strength. Piyo is a combination class that is said to contain the cardiovascular benefits of pilates mixed with the strengthening and toning of yoga. If you’re a beginner to the world of yoga and pilates and are hoping to focus on weight management, just a beginner class would be best, as these exercise methods work to strengthen, lengthen and tone no matter what level
Both yoga and pilates are great tools for gaining strength, flexibility and stability within the body. The flow of asanas and breathwork in a yoga class are also a vital part of getting to know your inner self and minimizing the swirl of human emotions and thoughts. By getting still on the yoga mat and focusing your attention on various parts of your body and breath, you can calm your nervous system and allow your inner light to shine through. As Wilson says, “It’s all about working on the inside so you can work on the outside.” Now is a great time to try out a yoga or pilates class at Hancock Wellness Centers. Get on the mat!
you choose.
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the best defense
NOT JUST FOR GIRLS P H V vaccine protects against future cancers.
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ISSUE #10
According to Hancock Regional Hospital Pediatrician Paul Halter, M.D., that is exactly what the HPV vaccine does. “This is the only vaccine we have for cancer, which is phenomenal if you think about that,” he says. “This is something that can actually prevent a specific type of cancer even before it develops.” While about 80% of women will get at least ONE type of human papilloma virus (HPV) in their lifetime, many won’t know because it usually has no symptoms and goes away on its own. But it is not harmless, according to Dr. Halter. “The greatest risk is the development of cancer. I can’t be blunter about that. It is a very serious thing,” he says.
P R E V E N TA B L E C A N C E R S HPV can lead to cervical cancer and puts people at risk for numerous other cancers, including cancer of the vulva, vagina, penis or anus. It can also cause cancer in the back of the throat, including the base of the tongue and tonsils. Every year, approximately 19,400 women and 12,100 men are affected by cancers caused by HPV. Even with screening and treatment, more than 4,000 women die each year from cervical cancer.
BOYS, TOO With those statistics, Dr. Halter recommends the HPV vaccination for all of his patients. “Sometimes it is a little more difficult to convince parents as to why boys and young men should get the vaccine. Most people are aware of this vaccine as preventing cervical cancer,” he explains. “What I tell the parents of the boys in my practice is that while the risk of developing cancer is low for a boy,
what we are trying to do is to protect his future spouse. If he gets the vaccine, he may be doing something that will save his wife from developing cancer down the road.”
R E C O M M E N D AT I O N S The HPV vaccine is recommended for both boys and girls ages 11-12 years, and there should be two doses administered 6-12 months apart. (The FDA has approved the HPV vaccine for people ages 9 through 45.) Experts do not recommend the HPV vaccine for pregnant women or for those who have an allergy to one of the vaccine’s ingredients, are allergic to yeast or who have an already suppressed immune system due to illness or treatments such as chemotherapy. The HPV vaccine works best when you get it before you have had any type of sexual contact with someone else. If you are 45 or younger and have never had the HPV vaccine or did not get all of the recommended HPV shots, ask your doctor or nurse about getting vaccinated. When and how often you need HPV vaccine shots depends on your age and health history. While there is no test to find out a person’s HPV status, nor is there an approved HPV test to find HPV in the mouth or throat, there are HPV tests that can be used to screen for cervical cancer. These tests are only recommended for screening in women aged 30 years and older. Minus the vaccine, abstinence is about the best prevention, according to Dr. Halter. “I am not one to preach abstinence or pretend that it is easily practiced in teens and young adults, but it is a sexually transmitted disease and can be transmitted through vaginal intercourse and oral sex, too, which is why there is a risk of throat cancers. So, the best practice is first abstinence, second the use of a condom because birth control pills will not prevent the transmission of HPV.”
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PREVENTION
IF YOU HAD THE CHANCE TO PREVENT YOUR CHILD FROM HAVING CANCER AS AN ADULT, WOULDN’T YOU?
THE CARE YOU NEED WHEN AND WHERE YOU NEED IT. Find a Hancock physician of your own. Now accepting new patients for safer virtual and in-person appointments. HANCOCKREGIONALHOSPITAL.ORG/FIND-A-DOCTOR/
801 N State St Greenfield, IN 46140