2015health

A special supplement to The Journal | August 2015

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2015 • FAMILY HEALTH

Back to school means time for kids’ regular checkups Metro Graphics As summer vacation winds down, thoughts turn from jaunts to the beach to readying for a new school year.

To-do lists include many of the typical tasks that precede going back to the classroom, including shopping for new clothes, purchasing school supplies and finishing summer reading assignments.

Another essential requirement parents must find time for is completing their children’s health screenings and immunizations so youngsters can return to school.

Health screenings may include, but may not be limited to, routine physical exams, eye exams and dental cleanings. Each school district may have its own set of health requirements that must be met in order for children to attend school.

Many schools require that children are up-to-date with all immunizations before they can begin a new school year. While the issue of vaccinations has inspired debate in recent years, parents should recognize that many schools will only exempt students from receiving certain vaccinations due to religious reasons.

Students who have specific learning disabilities or medical conditions that require classroom modification should obtain recent documentation from any therapists or specialists prior to beginning a new school year. Doing so

facilitates the process of setting up procedures within the school while ensuring children have what they need to excel in the classroom. All parents may want to ask doctors to provide copies of medical and immunization records so that schools will have the most recent copies on file.

Parents should schedule eye examinations well in advance of the first day of school so they have ample time to fill new prescriptions for youngsters before school begins. This ensures kids won’t be starting off on the wrong foot because of vision problems that could already have been addressed.

Parents of adolescents or students on the verge of adolescence may want to address the subject of bodily changes before the school year begins anew. Address which changes can be expected, including the start of menstruation for girls. This will help children better understand what is happening when they witness changes in themselves and fellow classmates and give them a chance to receive accurate information rather than gossip from their peers.

Keep in mind that health screenings conducted in advance of the school year may not preclude students from school-sponsored screenings. Schools may offer their own vision and hearing screenings and may take physical measurements to ensure students are growing on schedules in line with normal development.

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FAMILY HEALTH • 2015

Senior living options abound Metro Graphics Senior living communities often present an affordable and comfortable option for adults over the age of 55.

Filled with like-minded and similarly aged residents, these communities can be the right fit for individuals no longer interested in or capable of taking care of a larger home. Senior communities are located all across the country.

Finding one that meets your needs takes only a little research.

Although they are often moderately priced and offer a variety of amenities, senior living communities sometimes suffer from a bad reputation. But such communities are not the “old age homes” that some people purport them to be.

Rather, they’re entire living neighborhoods that cater to the needs of an active resident base. These communities can range from independent living private homes or condos to managed care facilities.

Residents may be able to enjoy organized outings, recreation, shopping, and socialization without having to venture far from property grounds. Some communities offer food services or an on-site restaurant.

Fifty-five and older communities offer conveniences that many find irresistible. They’re frequently located close to shopping, dining and healthcare providers. Taxes, insurance, utilities, and maintenance expenses may be covered in one fee. Clubhouses, golf courses, lakes, card rooms, and many other offerings are designed to appeal to residents of many ages.

Now that baby boomers have reached the age where retirement communities are a consideration, there has been an influx of interest. Those considering a move to one of these communities should research some information before purchasing a unit.

• Determine the fees associated with a community. Can Medicaid or long-term care insurance pay for all or a portion of the fees?

Which types of services does the monthly fee cover?

• Who is eligible to live in the community? Some restrict all residents to a particular age, while others do not. Rules may be in effect that include an age cut-off limit.

• Investigate the types of residents and who would be your immediate neighbors. What percentage of people live in the community all year long, and how many are part-time residents?

• Look into the particular home ownerÕs association rules. Bylaws may indicate that the property must be kept in a certain manner.

You may not be able to paint exterior items a certain color, nor put up fencing or set up outdoor patio furniture. Get the details before you sign anything.

• Is this the type of community where you can age in place? Meaning, are there separate accommodations if you eventually need assisted living care? Some communities offer living options that vary depending on residentsÕ ages.

• Be sure there are activities or amenities that appeal to you. You eventually want to find your niche and get together with a group of friends who share the same interests.

• You may want to find a community close to your children or other relatives. This way you will not have to travel far to visit others, and they will be able to visit you easily in return.

• Some communities are gated, which can increase feelings of safety. If this is a priority, look for housing under security.

Following these guidelines can mean discovering a community where anyone can feel comfortable for years to come

Senior communities may have amenities that appeal to a wide variety of interests. These can include beach access or golf courses to enjoy with the grandkids.

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2015 • FAMILY HEALTH

Keep your kid’s spine aligned by practicing backpack safety Dr. Shawn Pallotti, D.C.

Avoiding stress a key to good health Metro Graphics Stress is a part of life for many men and women. But as prevalent as stress is, many people are unaware of the potentially negative side effects that can result when stress goes untreated.

According to the American Psychological Association, chronic stress forces the muscles in the body to be taut and tense for long periods of time, a guardedness that can make men and women susceptible to stress-related disorders such as migraine headaches. In addition, the APA notes that stress can cause people to hyperventilate, which can trigger panic attacks in those prone to such events. Longterm stress has also been linked to a host of cardiovascular ailments, including hypertension, heart attack and stroke.

Stress can be triggered by a host of things, and what’s stressful for some may not be for others. But while people may react differently to certain situations, there are some common warning signs of stress that men and women should learn so they can more quickly address any problems with the stress they might encounter.

Physical symptoms Stress manifests itself in various ways, including physically. Physical symptoms of stress may affect the musculoskeletal system, causing muscles to tense up and remain that way until a stressful situation has come and gone. Aches and pains can result as well, and some people coping with stress may experience nausea and dizziness.

Stress also can affect the cardiovascular system. When that occurs, uncomfortable and poten-

tially dangerous symptoms such as rapid heartbeat and chest pain may result.

Emotional symptoms Stress also can affect mood. According to the Cleveland Clinic, signs of emotional stress include apathy, feeling on edge, a change in eating habits, and changes in sleeping patterns, which may involve sleeping more than usual or difficulty getting to sleep.

Cognitive symptoms Some people coping with stress may have to deal with certain cognitive symptoms. Such men and women may find themselves in constant states of worry, and their thoughts may race to an extent that makes it difficult to accomplish certain tasks. Additional cognitive symptoms include poor judgment, inability to focus and feelings of forgetfulness and disorganization.

Behavioral symptoms Stress also can affect behavior, and men and women suffering from stress may act nervously.

Nail biting, fidgeting and pacing are among the behavioral symptoms of stress, which may be more noticeable to loved ones or colleagues than the individual exhibiting the symptoms. Some people also may procrastinate and avoid their responsibilities when dealing with stress. Increased use of alcohol and drugs or suddenly smoking more cigarettes also are behavioral symptoms of stress.

Men and women concerned about stress should consult their physicians and keep an eye out for any potential warning signs that stress levels are reaching unhealthy heights.

It’s that time of year again that year parents love and children dread. School time is fast approaching and so is the mad dash for pencils, pens, erasers, and notebooks; all of which will go in the brand new backpack.

Now add 20 pounds of books to all of that, and you’ve got a recipe for future spinal problems.

Many of my patients are in shock when they see their X-rays. They come in for low back pain and discover they have scoliosis and advanced arthritis.

When and how did this happen?

For many these problems began in childhood.

People are often surprised that chiropractic is for kids just as it is for adults. Research has proven, and I have personally seen asthma, ear infections, epilepsy, ADD, bedwetting, and more respond excellently to chiropractic care.

Children respond better and heal faster than adults. Very little force is needed and adjustments are specific, gentle, and effective.

Keeping your child’s spinal structure balanced is the best prevention against future problems. Something as seemingly simple as how they carry a backpack over years and years can significantly alter their posture.

It’s important to evaluate the size, weight, and fit of their backpack now before damage is done.

Here are some tips to start off the school year safely: The maximum weight of a backpack should not exceed 10-15 percent of the child’s body weight. The average child is carrying around 30 percent. For example an 80-pound child should not carry more than 8-12 pounds. If they have to lean forward to carry it, it’s too heavy.

Instruct your child not to carry the backpack on only one shoulder and to lift with his or her legs

when picking it up from the floor.

Look for a well-made pack with padding on the shoulder straps and additional supports like waist and chest straps. An improperly fitted backpack can cause muscle spasms, pain, and nerve impingement.

It is important, especially for younger children, that the width of the pack isn’t wider than their torsos because the straps won’t stay snug on their shoulders.

Help them prioritize what goes in the backpack.

Suggest frequent trips to their locker to avoid carrying too many books.

Consider a rolling suitcase. However, check with the school because some won’t allow them, saying they crowd halls and don’t fit in lockers.

Everyone wants the best for their children. Get your child checked early and save them from years of unnecessary problems and pain.

Dr. Shawn Pallotti is honored to share his years of experience and research in natural health. However, the information contained in each of these reference materials is not intended to replace your relationship with your current physician and should never be construed as medical advice. Call (540) 775-2250 for more information.

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FAMILY HEALTH • 2015

Take steps to protect your vision today Metro Graphics According to the Centers for Disease Control and Prevention, eye diseases related to aging are the primary cause of vision impairment in the United States.

Many people consider vision loss a natural side effect of aging, but there are ways men and women can protect their vision and reduce their risk of vision loss as they age.

• Quit smoking. According to the National Eye Institute, smoking doubles a person’s risk for age-related macular degeneration, or AMD. AMD is a leading cause of vision loss in men and women over the age of 50. It causes damage to the macula, which is the part of the eye needed for sharp, central vision. If the macula is damaged, vision may be blurry, distorted or dark.

• Protect eyes from ultraviolet light. The American Optometric Association notes that UV-A and UV-B radiation can have adverse effects on a person’s vision.

A short-term effect of excessive exposure to UV radiation is photokeratitis, a painful condition that can lead to red eyes, extreme sensitivity to light and excessive tearing. Long-term effects of such exposure include a higher risk of developing cataracts and damage to the retina, which is the part of the eye used for seeing. When spending time outdoors, always wear sunglasses that provide protection against UV-A and UV-B rays.

• Maintain a healthy blood pressure. High blood pressure, often

referred to as HBP or hypertension, can contribute to vision loss as a person ages. The American Heart Association notes that HBP can strain blood vessels in the eyes, causing them to narrow or bleed.

HBP also can cause the optic nerve to swell, compromising a person’s vision as a result. Eye damage that results from HBP is cumulative, which means the longer it goes untreated, the more likely the damage to the eye will be permanent.

Men and women can maintain a healthy blood pressure by eating right, exercising regularly and sustaining a healthy weight.

• Take breaks from work. Computer vision syndrome, or CVS, is a legitimate condition that can develop when a person spends ample time staring at a computer screen.

Adults and kids alike are susceptible to CVS, which can cause symptoms such as blurred vision, double vision, eye irritation, and headaches. One way to reduce risk of developing CVS is to take frequent breaks from staring at the screen. A handful of 20-second breaks over the course of an hour can help prevent CVS. In addition, change lighting in the room where you work so you can reduce glare on the computer screen.

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2015 • FAMILY HEALTH

Oral health affects overall health Metro Graphics A healthy mouth is good for more than just a pretty smile. Oral health can affect the entire body, making dental care more than just a cosmetic concern.

Many people know that poor oral hygiene can lead to gum disAre you ease, tooth deaware that cay and even lost teeth. But are failing to you aware that brush or failing to brush visit the or visit the dendentist tist regularly also regularly can lead to more also can serious health islead to sues? According to Colgate, recent more seriresearch suggests ous health that there may issues? be an association between oral infections, particularly gum disease, and cardiovascular disease and preterm birth. Gum disease also may make diabetes more difficult to control, since infections may cause insulin resistance and disrupt blood sugar.

Your mouth also can serve as an infection source elsewhere in the

body. Bacteria from your mouth can enter the bloodstream through infection sites in the gums. If your immune system is healthy, there should not be any adverse effects.

However, if your immune system is compromised, these bacteria can flow to other areas of the body where they can cause infection.

An example of this is oral bacteria sticking to the lining of diseased heart valves.

Other links have been found between oral health and overall health. In 2010, researchers from New York University who reviewed 20 years of data on the association concluded that there is a link between gum inflammation and Alzheimer’s disease. Researchers in the UK also found a correlation.

Analysis showed that a bacterium called “Porphyromonas gingivalis” was present in brains of those with Alzheimer’s disease but not in the samples from the brains of people who did not have Alzheimer’s. The P. gingivalis bacterium is usually associated with chronic gum disease and not dementia.

Researchers also have found a possible link between gum disease and pancreatic cancer. Harvard researchers found that men with

a history of gum disease had a 64 percent increased risk of pancreatic cancer compared with men who had never had gum disease, based on studies of men from 1986 through 2007.

While oral health issues may lead to other conditions over time, symptoms also may be indicative of underlying conditions of which a person is unaware. Inflammation of gum tissue may be a warning sign of diabetes. Oral problems, such as lesions in the mouth, may indicate the presence of HIV/ AIDS. Dentists may be the first people to diagnose illnesses patients don’t even know they have.

An important step in maintaining good overall health is to include dental care in your list of preventative measures. Visit the dentist for biannual cleanings or as determined by the doctor. Do not ignore any abnormalities in the mouth. Maintain good oral hygiene at home by brushing twice a day and flossing at least once per day.

Mouthwashes and rinses also may help keep teeth and gums healthy.

Oral health and other systems of the body seem to be linked. Taking care of your teeth promotes overall health

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FAMILY HEALTH • 2015

Dietary recommendations change for people age 50 and older.

How to eat after 50 Metro Graphics As people age, their dietary needs begin to change. Foods that were once staples of your diet as a youth may be restricted once you hit a certain age, while other foods you may have always avoided may now be necessary to fuel and support a healthy body.

Eating healthy foods and exercising may not be enough to sustain health, as hormonal changes and other health effects as a person reaches age 50 can have a profound impact on his or her nutritional requirements. The following are a few things men and women over 50 may want to consider as they look to eat a healthy diet for years to come.

Vitamin D Both men and women age 50 and up have a reduced ability to produce vitamin D through exposure to the sun. Extra vitamin D will be needed from foods and supplements. Everyone over the age of 50 should take a daily vitamin D supplement of 400 IU (10 µg), according to Canada’s Food Guide. Without adequate vitamin D, bone strength and health can deteriorate because vitamin D promotes calcium absorption.

Vitamin D also has other roles, including helping neuromuscular and immune function and reducing inflammation.

Friendly fats People over age 50 should increase their intake of unsaturated fats and reduce consumption of saturated fats. Nutrient-rich unsaturated fats can guard against heart conditions, protect against stroke, keep skin supple, and even help men and women maintain good neurological health. Omega-3 fatty acids can be found in nuts, olives, seeds, and fatty fishes.

Increase protein According to Christine Gerb-

stadt, MD, RD, a spokesperson for the Academy of Nutrition and Dietetics, as they age, men and women need more protein in their diets to maintain their muscle mass.

The amount of protein needed at a younger age no longer may be adequate. Look for lean sources of protein from fish and poultry.

Beans are also a low-fat source of protein that can help fulfill daily protein requirements.

More fiber Eating more fiber can help with digestive and intestinal problems, such as constipation. Constipation can occur when fiber intake is not enough, coupled with a more sedentary lifestyle. The best way to get fiber is through diet. Leave the skins on fruit and vegetables and choose whole fruits over juices.

Whole-grain breads and cereals also are good sources of fiber. Dry beans and lentils can add a fiber boost. Always increase fiber slowly to determine your tolerance.

Fewer calories The National Institute on Aging says women over the age of 50 need between 1,600 and 2,000 calories, depending on how physically active they are. Men need between 2,000 and 2,400 calories per day. With each passing year there is a decrease in the energy required to maintain body weight, so caloric intake should be adjusted accordingly.

More water As a person ages, his or her body may not signal it is thirsty as well as it once did, so it’s possible that you may not recognize when you are thirsty or dehydrated. The Mayo Clinic recommends around nine to 10 cups of beverages per day to remain hydrated.

Eating healthy and changing one’s diet is important as a person ages, as dietary needs at age 50 may be quite different from what they were at age 30.

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2015 • FAMILY HEALTH

Make time to exercise to keep your health optimal Metro Graphics Diet and exercise are essential components of a healthy lifestyle. While even the busiest men and women can find ways to eat healthy, finding time to exercise can be more difficult.

According to the President’s Council on Fitness, Sports & Nutrition, regular physical activity can prevent chronic diseases like heart disease, cancer and stroke, which are the three leading causes of health-related death in the United States. In addition, men and women who are not physically active are at greater risk for developing type 2 diabetes. Regular exercise helps people control their weight while promoting bone, muscle and joint health.

While the benefits of regular exercise are substantial, finding the time for daily exercise is not always so easy. The following are a handful of strategies men and women can employ as they attempt to make more time in their days to exercise.

Re-examine your free time.

Few adults, and especially those juggling families and careers, have an abundance of free time.

But reexamining the ways you are spending your free time may help you uncover some moments for daily exercise. The Council on Fitness, Sports & Nutrition notes that adults between the ages of 18 and 64 need at least two and a half hours each week of moderate-intensity aerobic activity. While that may seem like a lot, it’s only slightly more than 20 minutes per day.

It helps to supplement such aerobic activity with some strengthtraining activities at least two days per week. Try waking up 20 to 30 minutes earlier each day, using that time to hit the treadmill or jog around the neighborhood. You likely won’t be affected by waking up earlier, and you won’t need to alter your existing schedule for the rest of the day, either. If mornings aren’t your thing, make better use of your lunch hour, going for a jog or visiting your company’s exercise facilities if that option is available

to you.

Work while you exercise. Technology has made it easier than ever before to stay connected to the office even when you are nowhere near your desk. Men and women who can’t seem to find time to exercise often cite the demands of their job as the primary reason behind their inactivity, but those same individuals can use the technology at their disposal, be it smartphones that allow them keep track of work emails or tablets that make it possible to connect remotely to office servers, to work while they exercise. Bring your smartphone or tablet with you when you work out on the elliptical or jog on the treadmill.

Reduce your sedentary time.

A 2008 study from Australian researchers found that people who regularly break up their sedentary time, including the hours they sit behind their desk at the office, with movement had healthier waist circumferences, body mass indexes and triglycerides than those who did not. While hourly breaks to walk around the office might not seem like exercise, such breaks can benefit your long-term health.

Get creative. Many people associate daily exercise with private gyms, and while gyms can serve as excellent motivators and great places to get full-body workouts, time involved in driving to and from the gym can make it difficult to commit to gym memberships. But you don’t need a gym membership to live a healthy lifestyle. When possible, take the stairs instead of an elevator and park further away from your office door so you get a small cardiovascular workout on your way into and out of the office.

Rather than retiring to the couch after dinner, walk or bike around your neighborhood. Such simple gestures may seem insignificant, but the more creative ways you find to exercise each day, the more beneficial such efforts become.

While there is no way to create more time in the day, men and women can employ several strategies to make more time for daily exercise.

Taking the kids for a nature hike is a great way to make sure the whole family stays active!

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