Health and wellness 013116

Keeping a strong beat: Cardiologist Dr. Brandei Wingard holds a pacemaker in Southern Maine Health Care’s Cardiac Catheterization Lab at the Biddeford Medical Center.

SMHC's diligent efforts to help patients at risk for cardiac arrest aren't going unnoticed. Read the story on page 5.

York County

HEALTH &

Heart Smart easier said than done

Living with MS

Value of knee replacement surgery

Debunk detox with 5 easy fixes

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HEART DISEASE AwAREnESS • January/February 2016

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WELLNESS

SUBMITTED PHOTO/ Courtesy of Jeff Stevenson

Y n E W s PA

Tribune

journaltribune.com

Jazz up your veggies

The road to recovery from addiction

Saying goodbye to skin imperfections

Don't turn a blind eye to blue light

Managing blood pressure in the cold

Restore your pelvic floor

2 York County Health & Wellness

York County

Sunday, January 31, 2016

HEALTH & WELLNESS 457 Alfred Street, Biddeford, ME 04005 Phone (207) 282-1535 * Fax (207) 282-3138 Email: jtcommunity@journaltribune.com Available online at:

Journaltribune.com Publisher – Devin Hamilton

207-282-1535, ext. 332 | publisher@journaltribune.com Managing Editor – Rod Harmon 207-282-1535, ext. 319 | rharmon@journaltribume.com Associate Editor – Dina Mendros 207-282-1535, ext. 324 | dmendros@journaltribume.com Staff Writer – Liz Gotthelf 207-282-1535, ext. 325

Advertising: Devin Hamilton - Sanford, Springvale, Alfred 207-282-1535, ext. 332 | publisher@journaltribune.com Dayle Pennell - South Portland, Portland 207-282-1535, ext. 341 | dpennell@journaltribune.com Brad Laverriere - Biddeford 207-282-1535, ext. 344 | blaverriere@journaltribune.com Bobbie Manning - Saco 207-282-1535, ext. 340 | amacdonald@journaltribune.com Justin Chenette - Digital Sales 207-282-1535, ext. 342

| jchenette@journaltribune.com

Graphic Design & Composing: Michelle Cote - Art Director Shelley Richard, Claire Smith York County Health & Wellness is Southern Maine’s monthly resource for health news and information distributed throughout the region in Journal Tribune Sunday and various locations throughout York County.

This magazine and its contents are for general consumer educational use only. Nothing contained in this magazine is or should be considered or used as a substitute for medical advice, diagnosis or treatment by a licensed medical practitioner.

Welcome When a new year starts and people once again set personal goals and make resolutions on how to improve their lives, diet and exercise often top the list.

As the year wanes on, people’s resolve starts to falter.

However, keeping resolutions to better one’s health isn’t something that should go by the wayside. It should be something we concentrate on day after day, year after year.

Eating a healthier diet and exercising most days of the week is especially important for heart health.

February is American Heart Month and Feb. 5 is National Wear Red Day, a day when the American Heart Association encourages people to wear red to show support for women with heart disease and stroke.

According to the American Heart Association, heart disease and stroke are responsible for one in three deaths among women each year.

Heart disease and stroke are the first and fourth leading causes of death in the United States overall, according to the U.S. Department of Health & Human Services.

Those with high blood pressure and/or high cholesterol are at higher risk for heart disease, so getting those numbers under control is important.

While medication is one way to control high blood pressure and cholesterol levels, a healthy diet

and increased exercise can also help.

Consuming a heart healthy diet means eating lots of fresh fruits and vegetables, and lowering your intake of sodium, cholesterol, and saturated and trans fats.

Other actions people can take to lower their risk of heart disease include stopping or not starting smoking, and consulting a doctor about whether you would benefit from taking an aspirin a day.

In some cases, however, more invasive measures are necessary to treat heart disease.

This month’s issue includes an article about some of the treatments available for those with heart disease. One such treatment includes implanting a pacemaker in the chest or abdomen to control abnormal heart rhythms.

There are also devices like loop recorders, placed under the skin, that record electrical activity, and cardiac catheterization, which involves inserting a a tube into a vein or artery and threading it through blood vessels so doctors can perform diagnostic tests.

Stress is another factor that can impact heart health, says Dr. Amy Davidoff, a professor of biomedicine at the Biddefordbased University of New England College of Osteopathic Medicine. She says that chronic stress can have a negative effect on the heart as it plays havoc on one’s immune system and causes increases in blood sugar levels.

The healthy recipes and tips on weight loss and detoxing your system in this issue can help you on your road to a a healthy heart.

So to ward off heart disease, remember to eat healthy, exercise and try to control your stress.

Be well,

Dina Mendros Associate Editor

York County Health & Wellness 3

Sunday, January 31, 2016

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York County

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HEALTH &

WELLNESS Heart Smart: Easier said than done?

Cardiac devices help ease suffering Jazz up your veggies The road to recovery from addiction Saying goodbye to skin imperfections Living with MS Debunk detox with 5 easy fixes

Page 12

Page 14

Page 15

Don't turn a blind eye to blue light Managing blood pressure in the cold Managing kidney health Restore your pelvic floor Value of knee replacement surgery

4 York County Health & Wellness

Heart Smart:

Easier said than done?

By DR. AMY DAVIDOFF

We all know what we “should� do to have a healthy lifestyle and reduce the risks of heart disease. Eat well, exercise, lose weight, control your high blood pressure and blood lipids (cholesterol and triglycerides), control your diabetes, stop smoking, control your stress.

Wait, what? Stress? What does stress have to do with heart disease?

The stress response is essential for our survival, so how can chronic stress be bad for us? The stress response includes being fearful of danger and paying immediate attention to our surroundings. Our brain and the rest of our body get geared up to run away or stay and protect ourselves (often referred to as “fight or flight�). Our cardiovascular system is central to this response. Our hearts start beating faster; blood flows more toward the tissues we may need, such as our brains and our muscles. We also mobilize stored energy sources such as glucose (sugar)

in case we need it to support our activities quickly.

Our cardiovascular system has evolved to take care of the tissues that are most in need of blood flow at any

Sunday, January 31, 2016

given time. After a big meal, we often feel a little sleepy. That results, in part, from blood flow being directed more toward tissue that is digesting the food and storing it, rather than to other parts of the body. If there is a sudden need to act quickly, say, if a bear comes around and decides he would like some lunch also, our cardiovascular system can shift gears. Blood is redirected to your muscles so you can respond to make sure you are not the lunch. We can digest that hamburger later when we are safe.

This process is not just in response to a physical threat. Think about a runner who is getting ready to start a race.

She prepares mentally, and before the body requires energy (e.g., before the race starts) the racer’s heart is beating faster and the body is preparing for stress. This is known as an anticipatory response. It is an appropriate reaction that helps us prepare for a short-term event.

But now think about chronic stress.

The heart pounds and blood pressure is elevated over a long period of time.

As mentioned above, this is a good thing for a short time, but really bad if sustained for a long time. In addition to increasing the risk of a stroke or a heart

attack because of this constant pressure, we are also reducing our immune system and increasing our blood sugar levels. These events work against good heart health over the long run.

Some researchers say that we only have so many heartbeats in a lifetime.

One estimate is that your heart beats 100,800 times a day (70 beats per minute; 1,440 minutes per day) and about 37 million beats per year. This translates to about 2.5 billion heartbeats over the course of 70 years. If you only have so many, maybe we should save them.

In actuality, we do not know if there is a finite number of times our hearts can beat, but it makes sense not to stress the system too much.

So what can we do about it? You can lower your risk factors. Simple, right?

Improving your diet, starting an exercise program and lowering your stress are great New Year’s resolutions, but how many of us stick to them?

In the first semester of medical school at the University of New England, we ask our students to evaluate their health habits and set some goals to help them cope with the stress of their schooling while maintaining a healthy lifestyle (as best as possible). • See Heart Smart, Page 14

WE HELP SENIORS AND THEIR FAMILIES PREVENT THE DEVASTATING FINANCIAL EFFECTS OF LONG TERM CARE

Martin C. Womer, Esq. Barbara S. Schlichtman, Esq. Britton Ryan Garon, Esq.

3 Webhannet Place, Suite 1 Kennebunk, Maine 04043

One Monument Way, 2nd Floor Portland, Maine 04101

WWW.MAINECENTERFORELDERLAW.COM

(207) 467-3301 (207) 467-3301 ATTORNEYS@MAINECENTERFORELDERLAW.COM

York County Health & Wellness 5

Sunday, January 31, 2016

Cardiac arrest devices help ease suffering

By KRYSTEANA SCRIBNER

BIDDEFORD — According to the American Heart Association, more than 325,000 cases of cardiac arrest occur in the United States each year. It’s responsible for half of all heart disease deaths, and can show little to no symptoms.

But there are preventative measures and numerous treatment options available.

Cardiac arrest, a result of an electrical disturbance in the heart, is not the same as a heart attack, which is a blockage of blood flow to the heart muscle.

It can happen to anyone of any age, although people ages 60 and older are more likely to be afflicted.

Southern Maine Health Care in Biddeford works closely with patients who have suffered from cardiac arrest or feel they may be at risk, said Nicki Haggett, an electrophysiology coordinator at SMHC. “If someone comes into the emergency room and displays chest pain or discomfort, and are concerned they are having a heart attack, we will have a test done to verify their condition,” Haggett said.

“Once determined what will be needed, we can go from there. We implant pacemakers here, loop recorders and cardiac catheterization. We sometimes suggest defibrillators, but cannot implant them here.”

A pacemaker is a small device placed in the chest or abdomen that controls abnormal heart rhythms. It is often implanted to treat arrhythmia (irregular beating of the heart).

If a person’s heart rate goes below a certain BPM (beats per minute), the device can literally shock you, sending your heart back into rhythm.

Through SMHC’s device clinic, Haggett and her colleagues can monitor the data

sent from a person’s heart rate.

“Some people literally have cardiac arrest in the middle of the night, but the pacemaker shocks them back into a safe heart rhythm,” said Haggett.

“Others could be shoveling snow and all of a sudden not feel well, unaware that their heart progressed into a dangerously high BPM but was slowed down by their device.”

Loop recorders and cardiac catheterizations are other preventative measures that gather data on your heart’s functions.

No bigger than 0.5 ounces, the loop recorder is placed under the skin, and records electrical activity – when your heart runs at a slower pace, it will automatically start recording the urgent data.

During cardiac catheterization, a long, thin tube known as a catheter is inserted into a vein or artery, typically located in either the wrist or the groin.

It is then threaded through blood vessels to the heart, enabling doctors to perform diagnostic tests.

“Within cardiology, I see the patients in the office for regular check-ups, and regularly perform procedures like catheterizations and pacemaker/ loop recorder implantations,” said Brandei Wingard, a cardiologist at SMHC. Cardiac arrest is caused by a variety of factors, Wingard said, including high blood pressure, high cholesterol, cigarette smoking and diabetes. A small population of those who suffer from cardiac arrest have a genetic disorder.

There are also a range of symptoms, and they can include chest pain, discomfort, jaw pain, shoulder pain, difficulty breathing and change in heart rhythm.

Andre Vermette, a patient of Wingard’s who suffers from heart problems, said the proce-

SUBMITTED PHOTO/Courtesy of Jeff Stevenson

Dr. Brandei Wingard holds a pacemaker at Southern Maine Health Care’s Cardiac Catheterization Lab in the Biddeford Medical Center.

dure for a pacemaker, although terrifying, went quickly and easily. He struggled with heart problems, which stopped him from being able to lift anything heavy or shovel when the snow was too compacted.

“It happened on my birthday,” said Vermette. “My son and I went out for breakfast, and when I got home that day, he said I didn’t look so good. So we made a trip to the emergency room in Sanford.

They found that I had an aortic

aneurysm, and a pacemaker was needed.”

“He is such a nice gentleman, and it’s amazing to know I had a helping hand in making him feel so much better,” Wingard said of Vermette.

Vermette is not alone in his need for a pacemaker. About 200,000 people each year need the device to keep their heart rate regulated.

And as long as there is a need, the device clinic at SMHC, one of many located in

Maine, plans to continue providing services.

“We do a lot of work with Maine Medical Center, so if someone comes to us asking for help and we find something else wrong with them, such as blockage in the arteries, we transfer them there,” said Wingard. “We will continue building up our reputation here at the device clinic as well as refer our patients elsewhere when needed in order to provide the best care.”

NATIONALLY

RECOGNIZED

From left, Paul Meadows, MD; Brandei Wingard, MD; Howard Sherman, MD; Shabbir Reza, MD; and Melissa Lefebvre, APRN-FNP

Care.

Best in cardiac

SMHC Cardiology has received the highest rating from the National Committee for Quality Assurance Heart/Stroke Recognition Program and Level III recognition by Bridges to Excellence for the exceptional care they provide. For matters of the heart, choose an experienced team with an uncompromising commitment to compassionate, quality care.

To schedule an appointment call 282-3666.

Visit smhc.org to learn more.

SMHC Cardiology

6 York County Health & Wellness

Sunday, January 31, 2016

Keeping up with your local news is great for your overall well-being!

Don’t go out in the cold...

Let us deliver to you! Jazz up your veggies

Call to subscribe:

How do you get your family to eat more vegetables? You make them delicious. Those same-old, plain, steamed or boiled, bland offerings simply won’t pique their interest.

You have to jazz it up a bit.

Jeep-green is a great color for the military, but it just doesn’t work for peas, beans or broccoli.

This recipe is an example of a simple cooking technique which can yield great results without much effort. The caramelization of the sugars in the cauliflower yields a sweet, nutty flavor.

Serve it with a crusty French baguette for a healthy meatless meal.

457 Alfred St., Biddeford, ME 04005

Yield – 4 servings (about. 5 oz)

13 weeks for as low as

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282-1535

Roasted CaulifloweR

1 medium head of cauliflower, cut into 1 inch florets (about 1lb.)

2 tablespoons extra-virgin olive oil 1/4 teaspoon salt 1/2 teaspoon black pepper 1 tsp lemon juice 2 tablespoons chopped chives Pre-heat oven to 400 degrees.

Toss cauliflower with oil salt, pepper and lemon juice in a large bowl. Spread in a single layer in a large shallow casserole dish and roast, stirring occasionally for approximately 25 minutes, until slightly tender and lightly browned. Do not overcook. There should still be a slight crispness to the bite. Place in serving dish and garnish with minced chives.

Serve immediately.

York County Health & Wellness 7

Sunday, January 31, 2016

The road to recovery:

What you need to know about addiction

BPT

Drug and alcohol addiction can destroy careers, tear apart families and ruin lives. With 43,982 total drug-induced deaths each year, addiction continues to be a problem in the United States.

“Experiencing or watching a loved one battle an addiction is heartbreaking,” says J.J. Bush, executive director of Behavior Rehabilitation Services. “But there is always hope. Years of research in the field has provided insight into the most effective treatment options.

The treatments for addiction recovery are now more effective than ever.”

If you or someone in your life is struggling with addiction, here are some facts you need to know: Prescription drug addiction is no different than illicit drug addiction.

When you think of drug addiction, prescription drugs are probably not the first substance that comes to mind.

This is because many believe getting high on legal drugs holds a lesser stigma than

using illegal street drugs, but prescription drugs can be just as dangerous. For example, painkillers and anti-anxiety medication can be safe and effective when used as prescribed, but they are no safer than illicit drugs when abused.

Many addiction recovery centers offer programs that specialize in prescription drug addiction as people who abuse these drugs often require treatment.

Anyone can recover from addiction, just like anyone can become addicted.

An addicted person might believe he or she can get off drugs without help and achieve a permanent drug-free status, but the CDC cites these as common myths. “If patterns of addiction occur for many years, it’s not easy to break the habitual cycle,” says Bush.

“Breaking an addiction is an extremely difficult process.

Everyone who faces this challenge needs to know it is possible to get help and recover. But prying the grip of alcohol and drugs away from a life requires inpatient treatment.”

Addiction can occur anywhere, in any demographic.

Addiction affects people everywhere without discrimination. Race, ethnicity and gender don’t have any say when it comes to who becomes addicted to drugs or alcohol.

Addiction groups, meetings and recovery centers host people from various walks of life, some who may have nothing in common but their addiction.

It’s common to be addicted to more than one substance.

While you might assume every addicted person has a favorite drug and sticks to it, cases of polysubstance abuse – when a person uses multiple classes of substances – are not uncommon. Some examples of this include “speedballing,” a known practice which combines the effects of heroin and cocaine and the mixing of alcohol with stimulants. Many addicts in recovery rationalize using another substance with the thought that it isn’t their “drug of choice,” leading them to fall back into addiction process. Cases like this are often more difficult to treat, but a

professional rehabilitation program can offer effective recovery results.

Untreated addiction can lead to death.

In 2013, drug overdose was the leading cause of injury death in the United States, CDC data reports. When addiction to drugs or alcohol becomes a pervasive problem – affecting relationships, employment, physical and emotional

health – the addicted person needs to get help before it’s too late. Assistance from a professional inpatient treatment program becomes the solution to gaining lasting recovery.

If you or anyone in your life is struggling with addiction, take the first step toward recovery. For more information, visit behavioralrehabilitationservices.com or call (866) 413-3785.

Do you struggle with high cholesterol, joint discomfort, weight gain, and other health issues?

Contact Saco’s own Hillary!

Balance your body. Balance your life.

FREE CONSULTATION: 207-467-5850 hillarysbalancedlife.myplexusproducts.com

8 York County Health & Wellness

Sunday, January 31, 2016S

Loving the skin you're in: y a s o t w o H kin s o t e y b good ions t c e f r e p im

It was once believed that costly doctor visits were the only way to get health advice. Now, thanks to websites like WebMD and health.com, Americans are only a few clicks away from valuable medical information.

Millions of people are flocking to online resources to learn about health conditions, with some of the most commonly searched topics being related to skin concerns.

Acne is known to be the most common skin disorder in the U.S., affecting 40 million to 50 million people, according to the American Academy of Dermatology. Further research has shown that up to 95 percent of people with acne may go on to suffer from scarring.

Acne scars are disfiguring and

can make sufferers feel isolated, ashamed, or embarrassed, which is why an educational and supportive online community for these individuals is of growing importance.

“A Scar Free Me” is one such online community that was specifically created to empower people who live with acne scars. Despite how common the skin disorder is, those who suffer from acne scars often don’t know how to address it or who to talk to. The resulting social anxiety and isolation can be overwhelming.

To combat both the physical and emotional scars left by acne, “A Scar Free Me” is a onestop hub designed to connect and help people who suffer from acne scars. To illustrate

how this is done, here are five ways in which the online community brings people together to say goodbye to their most hated skin imperfection: 1. A holistic approach.

Those who live with acne scars know the toll they can take on one’s self-esteem. Recognizing that these scars go deeper than just the skin on your face, “A Scar Free Me” offers support to address the many social and emotional issues that arise from scarring, as well as practical measures to eliminate the physical effects of scarring.

2. Ask the experts. With a team of medical doctors, dermatologists and self-esteem experts ready to answer questions associated with acne scarring, community members can get real answers to a wide range of questions – from relationships to social anxiety to

daily skin care.

3. A community message board. This is an opportunity for people to share their story and connect with others who have similar experiences.

Through making these connections, many community members find relief from the isolation that so often results from scarring. The support network that develops is a vital component to building selfesteem and restoring the confidence that acne scars can rob people of.

4. Treatment options. As a hub for both expert advice and individual sharing, “A Scar Free Me” is a place where a lot of new treatment options are discussed. One that has recently been creating a lot of buzz among the community members is Bellafill. The community’s experts noted Bellafill

is the only filler on the market approved by the FDA for the correction of facial acne scars.

5. Confidence Corner Blog.

Written by the same team of experts that answer the questions of community members, this blog covers common struggles and offers real-world advice for helping people with acne scarring improve their lives.

What is noteworthy about “A Scar Free Me” is how it creates a conversation between experts and ordinary people looking for help. While consulting with a physician is always the recommended approach for determining the best course of action to treat skin imperfections, this online community is an easy way for people to gain strength and not let their scars define them.

York County Health & Wellness 9

Sunday, January 31, 2016

BPT — When Chrystal Graham of Alpharetta, Georgia, was diagnosed with relapsing Multiple Sclerosis, or MS, in 2009, she was 27-years-old and no stranger to coping with life’s challenges. Having dealt with the loss of her mother to illness, Graham knew she could manage her way through almost any type of adversity.

“When I heard the words MS, I thought to myself, ‘there is nothing that can be given to me that I can’t handle,’” said Graham. “However, I still had moments of doubt, wondering how this could happen to me and how I was really going to confront it.”

Graham set about learning as much as she could about MS, a disease where your immune system attacks the fatty coating called the myelin sheath on

Finding inner strength while living with MS

nerves in the brain, spinal cord, and eye area, which causes scars to develop and prevents the nerves from communicating as they should. This communication breakdown creates a range of symptoms from mild to severe, and from temporary to permanent.

The truth is, no two people experience MS exactly the same way. Some common symptoms are problems with memory, attention, problem solving and vision; problems with balance and coordination; depression or mood swings; sexual issues; muscle stiffness and spasms (spasticity); weakness; bowel or bladder problems; pain and fatigue. Currently there is no cure for MS, people living with this overwhelming disease have it for life.

Graham admits that learning to cope with a lifelong disease can be daunting, so she focused on cultivating a reserve of inner strength to help her overcome any challenges she encountered. “I had to dig deep within myself to find the strength and grace to live with this disease,” she said. “I tend to be resilient and optimistic, and there’s a lot of

strength in that, but I also find strength from my family and friends. They are my core of support, helping me get through difficult times, while cheering me on through the great times.”

Graham’s support network provides her with the encouragement to continue enjoying the same hobbies she had pre-diagnosis – writing, blogging, and doing yoga with her daughter.

As an MS LifeLines Ambassador, Graham shares her inspiring story about finding inner strength in a video gallery at MSLifeLines.com/ MyStrength. Sponsored by EMD Serono and Pfizer, the video gallery showcases real stories from people with MS discussing where they find strength in their lives.

MSLifeLines provides education and support to people living with relapsing MS and offers a variety of resources for both people with MS and their caregivers. Individuals impacted by MS in any way can learn more about the disease and free resources available by visiting www.mslifelines.com or calling 866783-5189.

10 York County Health & Wellness

Sunday, January 31, 2016

Debunking detox with BPT

Lots of things in life create messes that need to be cleaned up – even in our bodies. Think of a playroom after a long day of family fun – toys and games strewed about the room, which if not tidied, we often end up tripping over. The same holds true for our bodies. After a holiday season of overeating and overindulging, our bodies need straightening up to function at their best; otherwise, our digestive system becomes cluttered with toxins. And with cold and flu season in full swing, a body cleanup will not only help to improve your digestive system, but it may also help boost your immune system as well.

The goal of detoxing is to eliminate toxins in the body. Toxins are unusable products resulting from the metabolism of nutrients, pollutants, pesticides, food additives, medical drugs and alcohol. A true detox doesn’t require fasting or flushing your colon clean; instead, it’s finding ways to boost your body’s own natural detoxification system to rid itself of harmful toxins. Just follow these five easy detox fixes from Registered Dietitian Ashley Koff to clean up your diet and your health: Eat organic: Reduce the toxins you take in by choosing organic foods that contain no artificial ingredients or synthetic preservatives and are GMOfree. Jumpstart your day with delicious flax granola, which is rich in flax seeds and high in fiber.

Power up with plants: Phyto (plant) nutrients such as antioxidants found in fruits, vegetables, spices, whole grains, nuts and seeds create your body's cleanup team. Eat more, and let them naturally help clean up your digestive system.

Follow the rainbow: Variety is essential to a healthy diet, and it is important to add a rainbow of

5

easy fixes

colorful spices and blends of grains, seeds and nuts to your diet.

In order to eliminate toxins through our body’s digestive tract, we need to eat foods rich in fiber and nourish good bacteria. It is also important to choose foods that contain nutrients like magnesium that support healthy motility of the digestive tract and bitter herbs which help stimulate the digestive tract.

Nourish with nutrients: Our internal detoxification system needs the right nutrients to nourish our bodies. Add healthy and good-for-you foods such as broccoli, garlic, leeks, sesame seeds, greens and beans to your diet to boost your energy level and cleanse your body at the same time.

RECIPE FOR HEALTH: Finally, detox foods can be as delicious as they are nutritious. Check out this fiber-rich recipe that is sure to have your friends and family asking for seconds.

Roasted squash with CRunChy PumPkin toPPing

Prep Time: 1 hour, 20 minutes cook time: 40 minutes total time. Serves 6 1/2 cup Nature’s Path Flax PlusPumpkin Flax Granola 1/4 cup fresh bread crumbs 1/4 cup melted coconut oil 3/4 teaspoon pumpkin pie spice

1/2 teaspoon each salt and pepper 1 large butternut squash (about 3 lb.), peeled, seeded and cut into 1-inch cubes 2 tablespoons brown sugar 1 tablespoon fresh thyme Directions: Preheat oven to 400F. Line two baking sheets with parchment paper; set aside.

Mix together Pumpkin Flax Granola, bread crumbs, 2 tablespoons coconut oil and a half-teaspoon each of pumpkin pie spice, salt and pepper.

Spread evenly on baking sheet; bake for 6 or 7 minutes or until mixture is crisp and golden brown.

Toss together squash, brown sugar, thyme, and remaining pumpkin pie spice, salt and pepper; arrange on prepared baking sheet.

Roast for 30 to 35 minutes or until fork-tender and lightly browned.

Arrange squash on platter and top with granola mixture.

To make fresh bread crumbs, pulse day-old bread in a food processor until it resembles coarse crumbs; store in airtight container in the freezer for up to one month.

Nutrition Facts, per 1/6 recipe Calories 240 Fat 11 g Cholesterol 0 mg Sodium 240 mg Carbohydrate 33 g Fiber 5 g Sugars 9 g Protein 3 g

York County Health & Wellness 11

Sunday, January 31, 2016

Are we turning a blind eye to blue light?

BPT

It’s everywhere– inside as well as outside your home. As digital device usage increases, you’re exposed to more and more of it without realizing how it may affect your vision in the future. We’re talking about blue light.

In its natural form, your body uses blue light from the sun to regulate your natural sleep and wake cycles.

This natural light also helps boost alertness, heighten reaction times and elevate moods.

However, we use our eyes much differently than prior generations because we now use a number of artificial sources of blue light including digital screens, electronic devices and LED lighting. The evolution in digital screen technology has advanced dramatically over the years, and many of today’s electronic devices use LED back-light technology to help enhance screen brightness and clarity. These LEDs emit very strong blue light waves. Because of the widespread use and increasing popularity of these devices, we are now exposed to more sources of blue

light for longer periods of time. Studies suggest 60 percent of people spend more than six hours a day in front of a digital device.

The flickering of this artificial blue light creates a glare that can reduce visual contrast, affecting sharpness and clarity. That in turn could contribute to eyestrain, headaches, physical and mental fatigue due to increasing amounts of time sitting in front of a computer screen or other electronic device.

Studies show this high-energy, blue-violet light has been found to cause significant damage to retinal cells, and is a risk factor for the onset of age-related macular degeneration, a deterioration of the part of the retina responsible for sharp, central vision.

Our eyes’ natural filters do not provide sufficient protection against blue light rays from the sun, let alone the blue light emanating from these devices, or from blue light emitted from fluorescent-light tubes.

Mother Nature arms us with “internal sunglasses” made up of macular pigment. This pigment, which is comprised of zeaxanthin and lutein at a ratio of 2:1,

is found in the center of the macula. This pigment absorbs harmful blue light that can affect eye health.

These “sunglasses” protect the rods and cones needed for central as well as peripheral vision.

However, if this macular pigment isn’t at optimal density, it will allow more blue light to damage these rods and cones, negatively affecting not just what you see, but how you see.

Zeaxanthin and lutein aren’t produced by the body, they must be ingested in order to ensure optimal macular pigment density. Zeaxanthin can be found in foods like corn, wolf berries and peppers. Lutein is found in foods like spinach and kale.

Since the average American diet is scarce in zeaxanthin, supplementing this antioxidant is key.

Vitamins for macular health can be of big benefit.

Vision becomes even more precious as we age, since the loss of independence is a very real threat to aging Americans. Reduce your risk of harmful effects of blue light to your vision by increasing the density of your “internal sunglasses.”

12 York County Health & Wellness

Sunday, January 31, 2016

Colder weather:

How to manage your blood pressure and health

BPT

Research shows that as the temperature drops, your blood pressure tends to increase. The changing weather brings cooler temperatures – and increases your risk for heart attack, stroke and other serious health conditions.

Measure Up/Pressure Down is a national high blood pressure campaign led by the American Medical Group Foundation, and aims to empower people to measure, monitor and maintain a healthy blood pressure. As the weather changes, Measure Up/ Pressure Down and campaign supporter United Health Foundation have three tips for your heart health: 1. Understand high blood pressure: High blood pressure, also called hypertension by medical professionals, means that the force of blood pushing through your body is too strong.

That pressure puts a strain on your arteries, which carry blood from your heart to the rest of your body. In colder weather, blood vessels

constrict more than normal, which raises blood pressure. By understanding what high blood pressure is, you can make lifestyle changes to stay on top of the disease.

2. Practice healthy habits: Healthy habits – such as being physically active, eating healthy and limiting alcohol – can be critical to managing your high blood pressure year round, especially during fall and winter. Try to get up and move for at least 30 minutes each day.

As the weather changes, modify your exercise routine to include raking leaves, shoveling snow or walking indoors at a nearby mall.

During the holiday season, many people indulge in unhealthy food and large amounts of alcohol at holiday parties, family festivities and other gatherings.

You don’t need to give up everything you love, but set limits before each event to ensure you don’t go overboard. With high blood pressure, it’s important to limit sodium and harmful fats. You should also limit alcohol to one drink per day for women

and two drinks per day for men.

3. Measure and monitor your blood pressure regularly: If you have high blood pressure, talk with your healthcare team about how frequently you should monitor your blood pressure. Blood pressure monitors are inexpensive and can be purchased at pharmacies and other stores. Many community locations, like supermarkets and pharmacies, have machines that take and record your blood pressure. Others, including fire departments or local gyms, may have staff on hand that can measure your blood pressure for you. Be sure to properly position your body for an accurate reading. For instance, when you measure blood pressure over a coat or jacket, your reading can be falsely elevated.

More than one in three Americans have high blood pressure. To measure, monitor and maintain your blood pressure all year round and learn more about this disease, visit MeasureUpPressureDown.com.

Kidney Smart: Helping patients create an action plan to better manage their kidney health BPT

One in 10 adults over the age of 20 has kidney disease. Most are unaware of their condition, as the disease is often symptomless until its late stages.

A kidney disease diagnosis may feel overwhelming, but early education can help patients overcome those fears and feel more prepared.

There are several causes of kidney

disease. Diabetes is the leading cause of kidney disease, responsible for approximately 44 percent of all kidney failure cases.

Diabetes and high blood pressure are sometimes called “silent killers,” because many don’t know they have these diseases; therefore they are not getting treatment.

Uncontrolled diabetes and/or uncon• See Kidney Smart, Page 13

York County Health & Wellness 13

Sunday, January 31, 2016 • Kidney Smart, From Page 12

trolled high blood pressure can lead to chronic kidney disease (CKD). Below are facts to note: • Six percent of the U.S. population has diabetes, the number one cause of kidney disease • One in four Americans has high blood pressure, the second leading cause of kidney disease • African-Americans, Latinos, Hispanics, Pacific Islanders, Native Americans and seniors (those 65 and over) are at increased risk of developing kidney disease In a no-cost Kidney Smart class, patients get information to help them create a plan that may fit their lifestyle and will help them better manage their kidney health. These 90-min-

ute classes are led by certified instructors such as nurses and dietitians.

Educators guide patients through their personalized action plans and share: • What causes kidney disease and how to slow its progression • What diet resources are available to help patients manage their diet and cook a variety of flavorful, kidney-friendly meals • Why continuing to work may keep patients happier and healthier • How insurance counselors can help patients navigate any coverage or financial questions • 'Kidney Smart' educates over 35,000 patients every year through our national net-

work of over 2,000 educators,” says Veronica Garza, Kidney Smart educator. “Knowledge is power, and this program empowers patients with tools and resources that help them live a better quality of life while managing kidney disease.”

Kidney Smart education helps patients in choosing the best treatment for their lifestyle. By educating patients on all treatment options, including vascular access options, it gives patients the knowledge to choose the treatment that is right for them. Treatment choices can have an impact on a patient’s risk of hospitalization and complications.

Kidney Smart classes are open to the community and take place in cities across the U.S. Online classes are also

available for those who prefer learning from home at KidneySmart.org.

Call 1-888-MY-KIDNEY or visit KidneySmart.org for more details.

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14 York County Health & Wellness

Sunday, January 31, 2016

• Heart Smart, From Page 4

Most of them assess their diet and exercise routines. We find that the student doctors make two common mistakes when setting these goals. First, the goals are not quantifiable (measurable). Eating more fruits and vegetables, getting more exercise, losing weight, taking time off from studying. Those all sound like good goals, but how will they know when they have reached their targets? The second mistake they often make is they set goals that are too large and unrealistic, and they soon give up in trying to attain them.

So rather than setting a goal of eating more healthy food, they are asked to quantify what they plan on doing. For example, add one piece of fruit to their diet every day; take a 10minute walk in the middle of the day; or take a 10minute study break. What will small, measurable goals do? They will help us be aware of one to two things that we can change toward helping our hearts, without it being overwhelming.

They can help us change unhealthy habits in a way that is realistic and sustainable. We want to do this over the long haul, not just in fits and starts. Denying ourselves things we love is not realistic, but if we start cutting down on portions or swap an apple for potato chips twice a week, it is a start. I can live with that.

How about you?

Living a long and healthy life is a worthwhile goal, but achieving those goals are often difficult. Do not set unrealistic expectations.

Take small steps at a time.

Set short-term, measurable goals and see how you do.

Amy Davidoff is professor of biomedical sciences, College of Osteopathic Medicine, University of New England

BPT

5 reasons to restore your pelvic floor

Making your annual New Year’s resolution? This year, try something new – something that takes a little effort but delivers big.

Try hitting the floor – your pelvic floor. No gym membership required. This is one set of muscles you can exercise virtually any time, anywhere: in the car, at your desk, in line at the grocery store, even during long elevator rides.

Pelvic floor muscle exercises (PFME) can help strengthen the muscles under the uterus, bladder and bowel, which tend to weaken after childbirth and around menopause. If you’ve experienced bladder leakage – one in three women will at some point in their lifetime – PFME is first line treatment, according to the American College of Physicians and the American Urologic Association.

Dr. Leslie M. Rickey, associate professor of urology and obstetrics, gynecology and reproductive sciences at Yale University, says there are many benefits to strengthening the pelvic floor, including: • Reducing or eliminating the urine leakage that happens during exercise or with a cough, sneeze, or laugh.

• Improving sexual function; women with pelvic floor muscle strength report having stronger orgasms and more sexual satisfaction.

• Reducing symptoms from pelvic organ prolapse.

• Improving core strength and stability.

• Improving muscle control and confidence.

How do you get started, especially if you’ve tried kegels and been frustrated?

Here are some suggestions from Stacey Futterman, PT, MPT, WCS, a nationally recognized physical therapist specializing in pelvic floor physical therapy and founder of 5 Point Physical Therapy PLLC in New York City.

1. First, find the right muscles to tighten. A good way to do this is to relax, then tighten the muscles you use to control urine flow or stop gas from happening.

You shouldn’t see anything else tighten, such as your thighs, when you are contracting the right muscles. It should be easy and never produce discomfort.

2. Keep in mind the “relaxing” portion

of the exercise is just as important as the contraction. Over-clenching can shorten muscles of the pelvic floor.

3. Be sure to keep your abdominal, buttocks and thigh muscles relaxed while doing pelvic floor muscle training exercises. Then, when you get good at isolating these muscles, you can begin to use these muscles simultaneously while doing other exercises such as squats and lunges, or anything that is part of your regular exercise routine.

4. Commit to a daily schedule of exercising just 2 minutes, or three sets of 10 reps a day.

5. If you do not see results aftersix to eight weeks, or have any discomfort while doing the exercises, consult with a physical therapist or a health care professional, or consider a home training system that provides biofeedback. The PeriCoach System (pericoach.com) is cleared by the FDA and has been evaluated by OBGYNs, general practitioners, and physical therapists. It is a device and smartphone app you can trust to take the guesswork out of PFMEs by measuring the muscles that matter, tracking your progress and reminding you to exercise.

Make this the year to take control of your pelvic floor health and experience the benefits.

York County Health & Wellness 15

Sunday, January 31, 2016

In this 2014 file photo, a doctor holds a model of a tri-compartmental total knee replacement in Chicago.

The value of knee replacement surgery

By MARILYNN MARCHIONE AP Chief Medical Writer

People with knees worn out by arthritis will get more pain relief from joint replacement surgery, but it has more risks and there’s a good chance that less drastic approaches also would help. That’s the bottom line from the first study to strictly test other treatments against knee replacement, an operation done hundreds of thousands of times a year in the U.S. “It’s one of the great operations of the 20th century,” yet good evidence of its effectiveness has been lacking, said Dr. Jeffrey Katz, a joint specialist at Brigham and Women’s Hospital in Boston.

He wrote a commentary that appeared with the results in the New England Journal

of Medicine in October, and said the right choice will be different for each patient, depending on goals, overall health, and whether the person wants to have or avoid surgery.

More than 670,000 total knee replacements are performed annually in the United States, mostly for arthritis, which deteriorates cartilage in the joints.

Medical experts advise trying other things before considering surgery, such as weight loss, physical therapy, exercise and medicines, and many studies show these can help. But for how long is not known, nor are there good comparisons of side effects.

Researchers in Denmark assigned 100 patients to either 12 weeks of non-surgical treatment – physical therapy, exercise, diet

advice, special insoles and pain medicine – or surgery followed by 12 weeks of the other treatments.

After one year, the surgery group improved twice as much as the others did on scores for pain, activities of daily living and quality of life.

However, two-thirds of those not given surgery still had a meaningful improvement, and only one-fourth of them ended up having surgery within the year.

Complications were more frequent with surgery, including several serious deep vein clots, a fracture and a deep infection. And other studies show that surgery “is not universally successful,” and that 1 in 5 patients still have some pain six months later, Katz wrote.

Others viewed the results as a clear victory

for surgery.

“This certainly adds to the evidence that what we’re doing is effective and improves patients’ quality of life,” said Dr. Joshua Jacobs, a joint surgeon at Rush University Medical Center in Chicago and spokesman for the American Academy of Orthopedic Surgeons.

Many people get relief with therapy but ultimately need surgery when arthritis worsens, he said.

Lynnette Friend, a retired mail carrier from Crown Point, Indiana, tried joint-lubricating shots before having a knee replaced five years ago. She plans to have the other one done in January.

“This time I just went ahead and went for the knee replacement,” she said. “There’s not much

AP WIREPHOTO

that can be done when it really starts to deteriorate.”

Kenneth Rose, a retired Chicago police officer, also tried shots before having a knee replaced in 2011. When the other one worsened, he had it replaced in May, and now is able to lose weight and walk a couple miles a day with his wife.

“I wish I had done it sooner,” he said. “It’s such a pleasure, really, you don’t realize how great it is to be able to go outside and take a walk.”

Soren Skou at Aalborg University Hospital Science and Innovation Center in Aalborg, Denmark, led the study.

The results give “convincing” evidence that surgery helps, but that there are trade-offs on risks, said Dr. David C. Goodman at the

Dartmouth Institute for Health Policy and Clinical Practice.

His advice: • Don’t feel pushed or locked into a choice; get more than one opinion, and remember you can always choose surgery later if you try something else first.

• Consider how well you can handle the disruption of activity and rehabilitation needed after surgery, and how much help you’ll have.

• Get a clear estimate of what it will cost you.

The operation runs $20,000 to $25,000 but research also suggests it saves money because it keeps people working and active and helps prevent other health problems, Jacobs said.

To view the full study online, visit http:// tinyurl.com/p2mwgtb.

16 York County Health & Wellness

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Sunday, January 31, 2016

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