Health and Wellness Dec 2015

Bringing awareness to cervical cancer:

Dr. Peter Rubin, a medical oncologist at SMHC Cancer Care and Blood Disorders, makes a point during a recent interview about cervical cancer.

Read the story on page 4

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CERVICAL CANCER AwARENEss/HEALTHY REsOLUTIONs • DECEMBER 2015/JanuaRy 2016

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Hearing tests fend off blues

Fighting pancreatic cancer

Recipe to boost health

Alternative remedies

Senior issues

Protect your pets

Fight holiday stress

Cancer appointments

Chronic pain fixes

Know this before taking cold meds

2 York County Health & Wellness

Sunday, December 27, 2015

York County

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

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Distribution: Bob Wells 207-282-1535, ext. 315 | circmanager@journaltribune.com 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

A

s a new year approaches, it’s time to reflect on what has transpired in the year past and to make plans about what you hope to accomplish in 2016.

Often, people see another Jan. 1 as a new beginning. Many make resolutions for the new year, such as losing weight, learning a new skill, making a major move and much more.

Establishing or maintaining healthy habits, like eating better, exercising more and learning to deal with stress are other resolutions that are often high on the list when another year rolls around.

Educating yourself about the latest medical advances, nutrition, and how to deal with illness is also important for those on the road to good health. Reading each month’s edition of the Journal Tribune’s Health & Wellness publication, which is distributed on the last Sunday of each month, is one way to keep in the know if your interested in achieving a healthy lifestyle.

In each issue, we focus on a

different topic. Cervical cancer awareness is the topic for this issue. Tammy Wells spoke with Southern Maine Health Care oncologist Dr. Peter Rubin and Kreen Reckart, a cervical cancer survivor. Both stress the importance of screening for the disease, and having regular pap smear tests as according to the recommendations of the American Cancer Society.

With winter and colder weather also comes an increased risk of colds, the flu and other illnesses. Alternative remedies and cold medications are both discussed in this issue.

Topics of other articles include: dealing with overactive bladders, which often effects the elderly; shingles, a disease that anyone who had the chicken pox has the possibility of contracting; chronic pain, which affects nearly 100 million Americans; there’s even an article on how to keep your pets safe this winter.

Also, if you’re one of the multitude of Americans who’s looking for a dietary reboot, be sure to read the article by Garrick Brown from the University of New England in Biddeford.

Wishing you a very happy and very healthy new year.

Be well,

Dina Mendros Associate Editor

York County Health & Wellness 3

Sunday, December 27, 2015

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York County

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HEALTH &

WELLNESS

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Screening for cervical cancer is key Page 13

Hearing tests fend off blues Page 14

A plan to defeat pancreatic cancer Page 15

A healthy recipe for the new year Diet-related resolutions

Eat healthy while traveling Apps with health tips

Fighting a common senior problem Protect your pets this winter

Holidays can create stress Make the most of cancer appointments Know this before taking cold meds Test-driving chronic pain treatment

4 York County Health & Wellness

Sunday, December 27, 2015

Screening for cervical cancer is essential

By TAMMY WELLS Senior Staff Writer

BIDDEFORD — Kreen Reckart didn’t have any symptoms. But a couple of pap tests came back abnormal and so her primary care physicians sent her to a gynecologist.

After undergoing a colposcopy - a test that is less invasive than a biopsy - she learned she had cervical cancer.

That was almost seven years ago “They caught it right at the beginning,” said Reckart in a recent interview. She underwent a partial hysterectomy to remove her uterus and cervix.

Reckart didn’t require radia-

tion or chemotherapy.

“I was leading a normal life,” before her cancer diagnosis, Reckart said. “And I am today.”

But there were days of worry.

“They told me it had just started to invade my cervix, but I was scared,” the South Berwick woman said.

Dr. Peter Rubin, a medical oncologist at Southern Maine Health Care in Biddeford and Sanford, said often there are no symptoms with cervical cancer - and when there are, the cancer may be in more of an advanced stage than was the case with Reckart. Symptoms experienced by those with

MENDEZ EYE CARE & EYE WEAR

more advanced stages include abdominal pain, bleeding and discharge.

Rubin, who was educated at McGill University in Montreal and completed medical school at the University of Calgary before taking a fellowship at Duke University, said for those with more advances stages of cervical cancer, there have been medical advances that improve survival. One of them carries the trade name Avastin, a drug that alters the permeability of cancer so chemotherapy drugs are more effective.

As well, some patients sometimes have a combination of chemotherapy and radiation, Rubin said.

According to the American Cancer Society, cervical cancer is one of the most successfully treatable cancers. The cancer society, quoting 2010 statistics, noted that 93 percent of those diagnosed with cervical cancer at the at the earliest stage live at least five years beyond their diagnosis.

Cervical cancer, according to Rubin, tends to attack younger women, those in their

TAMMY WELLS/Journal Tribune

Dr. Peter Rubin, a medical oncologist at SMHC Cancer Care and Blood Disorders, makes a point during a recent interview about cervical cancer.

30s and 40s. And while woman over 50 can get it, it is not as readily seen.

“The key... is prevention,” said Rubin, noting that a pap test, while not infallible, is a great screening tool for cervical cancer.

Rubin noted that the availability of the vaccine for Human Papillomavirus, also called HPV, will likely reduce instances of cervical cancer in the next century.

According to the U.S. Centers for Disease Control,

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The CDC recommends preteens get the vaccine at 11- 12 years-old, before becoming exposed. The CDC said young women may get the vaccine until age 26.

Rubin and Reckart both stress screening.

Reckart said she hadn’t been regularly getting pap spears until she turned 40,

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Sunday, December 27, 2015

when, she said, she “changed her ways.”

She was 44 when she was diagnosed.

“Screening is so important,” she said.

The American Cancer Society recommends all women begin cervical cancer screening at age 21 and have pap tests every three years until they are 29 years-old.. Women between 30 and 65 should have an HPV test every five years, and may have a pap test every three years, though the cancer society says every five years is preferable. The cancer society said women older than 65 who have had normal prior screenings should not be tested for cervical cancer.

Some women may be eligible for federal and state funded tests under the Maine CDC Breast and Cervical Health Program. For more information about this program, call 2874348.

— Senior Staff Writer Tammy Wells can be contacted at 2821535, ext. 327.

Living well: Need a mood boost? Maybe it’s time to check your hearing.

Here’s why: Hearing loss is linked to a greater risk of depression in adults of all ages, especially in 18 to 69 year olds.

Studies show treating hearing loss can boost quality of life.

People with hearing loss who use hearing aids are less likely to feel down, depressed or hopeless, research from the Better Hearing Institute, BHI, shows – and they get more pleasure from doing things.

Luckily, the vast majority of people with hearing loss can benefit from hearing aids. And tremendous advances in technology - even in just the last couple of years – have made today’s hearing aids better than ever, motivating many to get a full hearing test from a hearing healthcare professional.

Sleek, cutting-edge, present-day hearing aids allow people to hear more clearly the richness of sounds and con-

Fend off the blues with a hearing test

versation from all directions while filtering out background noise. Many sit discreetly and comfortably inside the ear canal, out of sight. And many are wireless, so they can stream sound from smartphones, home entertainment systems, conference-room speakerphones, hearing loops and other electronics - directly into your hearings aid(s) at volumes just right for you. Some are waterproof, and others are rechargeable.

If you’ve been fighting the doldrums, make sure it’s not unaddressed hearing loss that’s been weighing you down. Get a hearing test from a hearing healthcare professional. And be inspired by these five ways that treating hearing loss may help put some spring back in your step: • Keeping a positive outlook: People with hearing loss who use hearing aids are more likely to be optimistic and feel

engaged in life, BHI research shows. Many even say they feel more confident and better about themselves.Getting out and enjoying life: People with hearing difficulty who use hearing aids not only get more pleasure from doing things, but are more likely to exercise and meet up with friends to socialize, BHI research reports. Most even say it has helped their overall quality of life.

Cultivating relationships and social connections: Using hearing aids can have a positive effect on your relationships and ability to participate in group activities. In fact, people who wear hearing aids are more likely to have a strong social network.

• Communicating effectively: Using present-day hearing aids can help people with hearing loss in their overall ability to communicate in most situations. Most who bought their hearing aids within the past five years say they’re pleased with their ability to hear in the workplace; at

home with family members; in conversations in both small and large groups; when watching TV with others; in lecture halls, theaters or concert halls; when riding in a car; and even when trying to follow conversations in the presence of noise.

• Maintaining a can-do attitude at work and at home: BHI research shows that those with hearing difficulty who use hearing aids are more likely to tackle problems actively.

And most hearing aid users in the workforce say it has helped their performance on the job.

In fact, earlier BHI research found that using hearing aids reduced the risk of income loss by 90 to 100 percent for those with milder hearing loss, and from 65 to 77 percent for those with severe to moderate hearing loss. People with untreated hearing loss can lose as much as $30,000 in income annually, the study found.

If you suspect your have hearing problems, consult with a hearing professional.

Because your tomorrows are important, Dr. Rubin has joined our cancer care team.

Dr. Rubin brings years of leading cancer care experience and a commitment to make a positive difference to patients in York County.

Peter Rubin, MD Oncologist

To learn more about Dr. Rubin go to smhc.org/cancercare

Cancer Care and Blood Disorders

6 York County Health & Wellness

Sunday, December 27, 2015

Doubling pancreatic cancer survival: What needs to happen by 2020 to make it possible

A pancreatic cancer survivor offers inspiring words during a recent PurpleStride walk/run awareness event.

For Diane Borrison, it started with her eyes. They had suddenly taken on a yellowish hue. It didn’t take her long to realize her skin had followed suit.

Borrison knew right away there must be something wrong, and she scheduled an appointment with her doctor immediately.

The diagnosis was worse than she feared – pancreatic cancer.

Being told you have cancer is terrifying in any instance, but few diagnoses drive fear like pancreatic cancer. The five-year survival rate is just 7 percent.

Borrison says she was shocked upon hearing the diagnosis. “How and why has this deadly cancer attacked me?” she remembers asking.

“I had always considered myself to be very healthy,” she later wrote, recounting her experiences. “I’ve always been physically active. I never smoked

nor had been overweight. I had recently lost a little weight, but who wouldn’t welcome that?”

Fortunately for Borrison, the same tests and scans that showed she had cancer also showed she was a candidate for the Whipple surgery; an intense operation to remove part of the pancreas. “My Whipple was performed at a high volume pancreatic cancer hospital,” she says, adding that after the surgery she underwent six months of chemotherapy. During this time, she had loved ones by her side. “My family and friends were a source of great comfort and support.”

The surgery and chemotherapy were a success and now, nine years later, Borrison is a member of that seven percent survival statistic. She has continued to follow-up with blood tests and scans to monitor her disease, and the

results, thankfully, have been negative.

“Right now, I am cancer free,” she says.

Moving forward “Cancer free.” These are the words every cancer patient wants to hear, and when Borrison heard them, she knew she had just been given the opportunity to do more.

As she underwent her own battle with cancer she learned more about the poor prognosis pancreatic cancer patients face, and she vowed to do everything she could to change those statistics. She started volunteering with the Pancreatic Cancer Action Network, the national organization dedicated to advancing research, supporting patients and creating hope for those affected by pancreatic cancer.

Her support has grown, and today Borrison has made improving the lives

of pancreatic cancer patients her main goal. “We need reliable, effective treatments for this disease, not just luck.”

Finding effective treatments Today, with the support of volunteers like Borrison, the Pancreatic Cancer Action Network is continuing the fight against this deadly disease and is aiming to double survival by 2020.

The organization was founded in 1999 and since 2003, it has awarded 123 research grants totaling more than $28 million to scientists at 51 institutions worldwide. The organization has also helped increase federal funding for pancreatic cancer research from $17 million in 1999 to more than $101 million in 2013.

Further, its Patient Central oneto-one service connects patients and their caregivers to valuable informa-

York County Health & Wellness 7

Sunday, December 27, 2015

tion about the disease, clinical trials, treatment options and support resources – all free of charge.

Patient Central serves more patients annually than any other single institution in the world – it has provided information, resources and hope to some 100,000 contacts since the program started in 2002.

Now the Pancreatic Cancer Action Network is aiming to raise $200 million by 2020 to significantly increase its investment in research and clinical initiatives and to redefine the future of pancreatic cancer.

One example of this is that funds raised to support the $200 million goal will allow the Pancreatic Cancer Action Network to expand the reach of its personalized medicine service, which provides eligible pancreatic cancer patients and their oncologists with information about the biology of their tumor.

Information that is gathered through this service can help shape future clinical trials that drive progress for patients.

This funding goal is clearly in-line with the organization’s commitment to double pancreatic cancer survival by 2020 and improve outcomes for people like Borrison.

While there will always be fear surrounding a pancreatic cancer diagnosis, there should also be hope.

To learn more about the Pancreatic Cancer Action Network, please visit www.pancan.org.

Diet-related New Year's resolution? ­— Here are some tips for success — Garrick Brown, MS, RD, LD

The holidays are wrapping up [pun intended] and 2016 is rapidly approaching. After weeks of tasty celebrations, you might be feeling the need for a dietary reboot. Each New Year, millions of Americans pledge to lose weight or attain a healthier weight. However, without proper preparation and a sound strategy, success with this resolution may be limited.

Assess your current behAvior

Start by assessing your current eating habits. Fortunately, technology has made determining your healthful weight, keeping food records and investigating the quality of our diets much easier. Visit supertracker.usda.gov to get a personalized nutrition and physical activity plan. From there, you can track your foods and physical activities daily to see how they stack up to recommendations. This free, credible website will also provide tips and support for you to make healthier choices and plan ahead.

trust the experts

Every day we are inundated with nutrition information, often with conflicting messages, while online, watching TV or reading magazines or the newspaper. This abundance of information makes eating right seem complicated.

The best resource to provide sound, easy-to-follow nutrition advice is a registered dietitian (RD) or registered dietitian nutritionist (RDN).

When you see a registered dietitian, you will receive personally tailored nutrition advice. He or she can assist you in managing chronic diseases or guide you through food allergies, sensitivities, and intolerances. A dietitian will

partner with you to develop a safe, effective weight loss plan that you can stick with for the long haul. Visit http://www. eatright.org/ and below the red “Find an Expert” arrow click “Search Now” to find a registered dietitian near you.

Make a SMART (Specific, Measurable, Achievable, Relevant, Time-bound) resolution The next step is to decide what you hope to achieve with your New Year’s resolution.

Start with a broad resolution, such as to lose weight.

Then, make your resolution “SMART” and build a pathway to success. As you create a more specific resolution, answer the following questions to be sure that you are following the SMART approach: • What is specific about the resolution? (What is the action you will take)?

• Is the resolution measurable? (How many pounds will you lose)?

• Is the resolution achievable?

• Is the resolution relevant to my long term health goals and results you hope to achieve?

• Is the resolution timebound? (By when will this be accomplished?)

Example: After completing a food record on SuperTracker for your last week at work, you realize you are not eating the recommended minimum of 2 cups of vegetables per day.

Here is a revised weight loss goal that meets the SMART criteria: This week, I will eat 2 cups of vegetables at least 3 of the 5 days of the work week.

Start small Notice that the resolution example listed above is simple and achievable. Instead of setting a goal of dietary perfec• See Resolutions, Page 8

To your health...

Try a spinach and zucchini pie

2 pre-baked 10 inch pie shells, cooled 1 tablespoon margarine 1 teaspoon fresh minced garlic 1 cup thinly sliced onions 4 cups thinly sliced zucchini 1/2 cup fresh chopped parsley 4 cups baby spinach leaves 1 teaspoon salt 1 teaspoon black pepper 1 teaspoon dry oregano leaves 1 teaspoon dry basil leaves 3 large eggs, lightly beaten 12 oz shredded muenster cheese Yield 2 pies Heat oven to 350 F. Melt margarine in large sauté pan. Add onions and garlic. Sauté until onions are slightly translucent (do not brown).

Add zucchini and cook for approximately 10 minutes or until slightly tender. Stir in parsley, salt, pepper, basil and oregano. Add spinach and fold until wilted.

Combine eggs and cheese.

Mix well.

Remove zucchini and spinach mixture from heat and stir in egg and cheese mixture.

Spoon zucchini mixture evenly into pie crusts.

Bake at 350 degrees for approximately 20 minutes or until center is set and firm.

Allow to rest for a few minutes before serving.

Nutrition information per serving, serving is 145 g: 280 calories; 160 calories from fat; 18 g fat (8 g saturate; 0 g trans fats); 75 mg cholesterol; 540 mg sodium; 18 g carbohydrate; 2 g fiber; 11 g protein.

8 York County Health & Wellness

Sunday, December 27, 2015S

Try these alternative cold and flu remedies StatePoint

While flu and cold are common to every region of the world, different cultures have developed their own solutions to tackle the all-too-familiar and dreadful symptoms.

Today it’s thought that 70 percent of your immune system lies in your digestive tract, • Resolutions, From Page 7

tion for the entire work week, why not start with three days a week? You can set yourself up for success by starting small and expanding once you have proven you are ready. Small changes are more likely to become permanent ones.

Share your goalS

It is easier to forget your goals when you are challenged if they are a secret. You do not need to write your goal on your forehead each day, but make your goals visible in your life. Write your goals on a calendar or in your daily planner, or share them with a friend or loved one. If your goal is to eat more vegetables, talk with your family before grocery shopping to plan recipes and vegetables

so many of these alternative healing methods rely on food for its curative properties.

While some alternative treatments have not been evaluated by the Food and Drug Administration for efficacy, many people swear by them. If you are suffering this cold and flu season, incorporating these

remedies into your get-well plan could be worth a shot.

• In Japan: Hot green tea is poured over a crushed ume, which is an alkalinerich Japanese pickled plum.

Drinking this “umeboshi tea,” full of iron and potassium, is said to help ease fever associated with the flu.

you all will eat. This communication will set you up for success with your goal, save you money and teach your family about healthful eating habits as well.

scheduled physical activity!

Control what you can Similarly, you cannot change the environment to completely align with your goals. Identify the triggers leading to behavior that negatively affect your goals. For instance, if you find that you eat less healthful and spend more money by buying lunch at work, then be sure to pack your lunch at night using nutritious leftovers.

Find poSitive SupportS

Unfortunately, not everyone in our lives is at the same stage of change when it comes to living a healthful lifestyle. You cannot force those you love to do something they are not ready for. However, there are many ways to find someone who has similar aspirations.

Find coworkers, friends or family members who are looking to live a healthier lifestyle in 2016 and use one another to support your efforts. This can be done online, over the phone or even better, during regularly

track your progreSS

Be sure to schedule time each week to assess your progress towards the goals you set.

Also, do not forget your goals after you move on to the next one! Look back at your previous goals and repurpose them if you are falling back into old habits.

• In the Dominican Republic: A paste of honey, finely chopped onion and garlic, and the juice of at least half of a lime, is taken before bedtime. The garlic and lime juice, rich in vitamin C, boosts immunity.

• In France: For those with the flu, a homeopathic

approach is taken using Oscillococcinum. This unusually named medicine has been a favorite flu fighter of the French for more than 70 years.

Clinical studies show that it reduces the duration and the severity of fever, chills, fatigue, headache and body aches. It is

celebrate SucceSS and acknowledge Failure

to be physically active, and eat healthfully. Use the changing seasons to try a new outdoor exercise or search for a delicious and nutritious recipe using an in season fruit or vegetable. Keep track of your diet and activity level. Fitness trackers and food journaling remain important.

My final suggestion is to remember your motivating purpose. Wanting to lose weight alone might not be all the determination needed for success. Whether it is the pending birth of a child or grandchild, an upcoming wedding or retirement, or a meaningful milestone ahead, all of these events can justify continuing your resolution. I wish you a happy and healthful 2016!

When you are attempting a lifestyle change, there will surely be times of triumph and disappointment. Use each instance as a learning opportunity. Document your thoughts and what you think went well or what went poorly.

This reflection will provide an opportunity for you to recognize things you could do differently to achieve your desired result. No one is perfect; we all can improve.

Maintain and Monitor

When you reach your goal, do not forget how you got there! Maintaining weight loss and a healthful lifestyle takes a lot of work. Keep challenging yourself by finding new ways

• See Cold Remedies, Page 9

Sunday, December 27, 2015 • Cold Remedies, From Page 8

recommended that you take it at the first sign of flu symptoms.

• In China: A restorative dish is made from healing fritillaria bulbs (Chuan bei mu) and an Asian pear. The center of the pear is scooped out to form a bowl. A teaspoon of honey is mixed with fritillaria extract, which is then poured into the pear.

The covered dish is steamed for 45 minutes to create a warm elixir to soothe the throat.

For maximum effect, a honeysuckle and licorice root tea chaser provides added immune support.

• In South America: A plate of sliced onions is placed on a stand overnight. The scent from a freshly chopped onion helps break up mucus and congestion, just as it causes the eyes to water and nose to run while cooking.

Loaded with sulphur compounds, onions also improve circulation.

For more helpful tips about the flu, visit www.oscillo.com for access to a fourpart podcast series “Tackling the Flu, Naturally.” Experts explain how the flu virus works in the body and why having a strong immune system is so important; how flu spreads; when children should stay home from school; and more.

Feeling under the weather? Beyond your go-to medications, get inspired by the whole world for treatments that are said to alleviate symptoms and restore wellness.

4

smart ways

to eat healthy while traveling BPT

No one wants to come home from vacation packing extra pounds in addition to great souvenirs and fond memories. Yet even the most dedicated, healthy eater can find it difficult to maintain good dietary habits while traveling. New surroundings, new cuisines, a need for convenience and all that appetite-building activity can tempt you into making poor dining choices.

Nevertheless, it is possible to stay on track while on the road.

“Just because you’re on vacation, it doesn’t mean your food conscience – that little voice inside that tells you what’s healthy or unhealthy to eat – needs to go on vacation, too,” says Millie Wilson, a registered dietician with My Fit Foods, a unique retail concept that specializes in handcrafted, fresh, graband-go meals as well as meal-planning services.

“In fact, when you’re on a trip, eating well is even more important so you

can feel energized and healthy and able to enjoy every moment of your vacation.”

However, healthier dining while on vacation doesn’t have to mean sacrificing flavor. Here are four tips to help ensure you make better food choices while still savoring the fun of your trip: 1. Don’t delay dining With so many things to see and do on your vacation, it’s easy to forget to eat – until you find yourself so hungry you’ll eat just about anything. Extreme hunger is a recipe for binging and unhealthy choices.

“After about three hours without food, blood sugar begins to fall,” Cleveland dietician Amy Jamieson-Petonic says on WebMD. “Once you’ve crossed the five-hour mark, your blood sugar begins to plummet and you grab whatever you can to refuel.”

Instead of letting your hunger reach crisis point, try to stick to your

regular dining schedule.

Pack some healthy snacks in your travel tote or handbag to tide you over in case you get hungry between meals.

2. Map out healthy meals Just as you planned other aspects of your trip - the sights you’ll see, how you’ll get there, etc. – it’s important to plan meals, too. Make a map of where and when you will eat to avoid unhealthy temptations.

Resources like HealthyDiningFinder.com can help you locate restaurants that serve healthy and delicious fare, like My Fit Foods. The retail concept is the first-ever restaurant to have its entire menu certified to meet Healthy Dining’s nutrition criteria.

With more than 50 locations in California, Oklahoma, Texas, Arizona and Illinois, My Fit Foods serves breakfast, lunch and dinner, and specializes in handcrafted grab-and-go meals made

York County Health & Wellness 9

with fresh and flavorful ingredients. The menu emphasizes lean proteins, fruits, vegetables, whole grains and unsaturated fat, making it easy and delicious to stay on track while traveling. Visit www. myfitfoods.com to learn more.

3. Avoid liquid calories It’s fine to indulge with a little imbibing, but avoid going overboard and look for lighter options.

Cocktails can be loaded with calories; a pina colada can pack more than 600 calories and a Long Island Iced Tea can ring in at nearly 800 calories! Since those calories are in liquid form - and taste so good – it’s easy to consume a lot of them at a time and not realize the impact until you step on the scale later.

Choose less calorie-intense alcoholic options such as wine, light beer, a rum and Coke (about 65 calories), gin with diet tonic (115 calories) or a cosmopolitan (150 calories).

4. Walk, hike, bike, swim and jog it off Maintaining your

physical activity level can help keep you in the healthful mindset you need in order to make better food choices. But who wants to take the time to exercise while on vacation? You do - and you don’t have to spend a single minute in the hotel gym to get in plenty of physical activity. Many fun things to do on vacation also involve beneficial exercise.

Walking is one of the best ways to see and experience a new location and it’s a great way to offset any extra calories you might consume on your trip. Whenever possible, get out of the car and walk through the city or town you’re visiting. Go for a long brisk walk on the beach, climb that challenging nature trail, frolic in the surf, climb that mountain or bike through town. It’s always possible to find ways to incorporate everyday exercise into your vacation activities.

Making better dining choices while on vacation can be as simple as planning ahead, trying new things and listening to your food conscience.

Mobile apps offer tips to stay healthy throughout holidays

Between travel, shopping and out-oftown visitors, it seems the holiday season gets busier every year. It’s easy for important things, like a healthy diet and regular exercise, to get off-track. Today, mobile devices and apps can make it easier to stay on top of health goals, even during the holidays.

Access to the right data and monitoring apps can vastly improve the chances of keeping weight off and enjoying the holiday season, according to a release fro U.S. Celleular New England.

A recent U.S. Cellular Better Moments survey shows a growing assistance on smartphones for fitness and health. The survey reveals 22 percent of smartphone users keep

track of exercise with an app. When it comes to healthy eating, 18 percent look up calories in their food, and 6 percent monitor blood sugar.

“Staying in shape over the holidays is always difficult,” says Matt Kasper, director of sales for U.S. Cellular in New England.

“Whether you are enjoying your holidays at home or traveling across the country to visit family and friends, your smartphone can be equipped with tools and goals to help you stay on track.”

There are a number of apps for mobile devices like the iPhone 6 Plus or Samsung Galaxy S6 to help maintain a healthy lifestyle over the holidays.

• Fooducate (Free for iOS, Android) Winner of first prize in the U. S. Surgeon General’s Healthy App Challenge, this community-focused app has received strong media praise from USAToday and The New York Times. Fooducate goes beyond counting calories to help users lose weight and live a healthy life. Maintain a healthy diet by tracking the quality of calories, not just the quantity, and scan over 250,000 barcodes to see a specific nutrition grade (A, B, C or D).

Fooducate also integrates seamlessly with Apple’s Health app, allowing users to compare calorie consumption and burning.

• iBP Blood Pressure ($0.99 for Android • See Mobile Apps, Page 10

10 York County Health & Wellness

Sunday, December 27, 2015

• Mobile Apps, From Page 9

and iOS) The holidays can be stressful. This blood pressure tracking app uses colors to indicate normal or high readings. It also analyzes data, to create graphs that illustrate trends over time. Those on the road during the holidays, can sync data across all devices to stay on top of stats while traveling.

• Garmin Connect (Free for iOS, Android) Use the Garmin Connect tracker to collect personal health and activity data, then upload it to the mobile app via Bluetooth.

Users will see what workouts or daily routine exercises are helping to reach their fitness goals. With access to health data and fitness stats, users will stay focused from Thanksgiving turkey to New Year’s champagne.

• MyFitnessPal (Free for iOS, Android) This fast, easy-to-use calorie counter and diet tracker helps take those pounds off confidently. With the largest food database and fitness data entry, users will know when their calorie output isn’t keeping up with their calorie input so they can make adjustments. The MyFitnessPal network also encourages users to connect with friends as they pursue their goals as well.

• Lose It! tracks your caloric intake and monitors your diet, helping you manage your weekly calorie budget and ensure that you are consuming the proper foods. It also integrates with sites such as Facebook and Twitter so you can stay connected with friends and family across country to keep your health goals on track during the holiday season as well.

“Running these apps... provides the tools needed to stay healthy at home or on the road this holiday season,” said Kasper.

Senior care: M

ple Finding a sim solution to anem urgent probl

any people, including those in the health care industry, view urinary incontinence (UI) and other overactive bladder symptoms (OAB) as one of the many side effects of aging, one that little can be done to remedy.

However, for those individuals who live with OAB, the loss of dignity they suffer and the anxiety and embarrassment that go along with having an overactive bladder, are much more severe than a mere side effect.

More than embarrassing, OAB can be hazardous. Because the amount of times an individual must get up in the night to go to the bathroom, patients with an OAB diagnosis have a 40 percent higher risk of falling compared to people without an OAB diagnosis, according to a study presented at the 2015 meeting of the American Urological Association Meeting.

The many problems that

come with OAB and UI are not only a matter of concern for individuals who must live with these conditions, but also make a significant financial impact on senior living and long term care facilities.

On the most basic level, OAB and UI reduce the quality of life for patients living in senior living facilities. The lack of sleep, anxiety and emotional issues that arise can put greater stress on the staff and affect other patients as well. Further resources are used in the number of sheets that must be changed, the cost of doing extra laundry, ointments and emergency response that is needed in the case of a fall. When everything is factored together, the annual cost of incontinence in long term facilities is $5.5 billion, according to the Society

for Post-Acute and Long Term Care Medicine.

Due to the cost associated with UI and OAB cases, as well as concerns with the common side effects and low adherence rates to OAB medications, senior living facilities are changing the way they address these conditions.

An increasing number of senior living facilities and continuing care retirement communities have had success with a non-drug, non-surgical neuromodulation therapy called percutaneous tibial nerve stimulation (PTNS). This therapy has been proven to have both minimal side effects and a high rate of effectiveness in treating urinary incontinence.

A successful example of this kind of PTNS therapy is the Urgent PC Neuromodulation System, which consists of a hand-held Urgent PC Stimulator and a disposable Urgent PC Lead Set. Because the system is portable, therapy is easily administered in a variety of settings.

Inserted above the ankle, a slim needle electrode transfers mild electrical impulses from the stimulator. These impulses travel up the tibial nerve to the sacral nerves that are responsible for the movement and sensory perception in the muscles that control bladder and bowel functions.

Based on the results of 50 studies and over 1 million treatments, up to 80 percent of patients see an improvement after Urgent PC therapy. In fact, PTNS has proven so successful that it has been recommended in the American Urological Association’s (AUA) guidelines for the treatment of OAB and is covered by Medicare and most private payers.

This simple, minimally invasive treatment is a positive trend in solving a big problem for both individuals living with UI or OAB and senior care facilities who treat these individuals. For more information, visit blog.cogentixmedical.com/ senior-living.

York County Health & Wellness 11

Sunday, December 27, 2015

StatePoint

The cold weather can be just as hard on pets as it is on people. This winter, consider these tips to keep your fourlegged family members safe and warm.

Warm up on Walks

If you decide to brave the cold for daily walks, there are a few risks to keep in mind.

Wind chill can be dangerous, no matter what the temperature is, according to The Humane Society. Pets can be at risk for frostbite and hypothermia during extreme cold snaps, and exposed skin on noses, ears and paw pads can quickly freeze and suffer permanent damage.

On walks, keep your pet warm with a sweater or coat.

Protect your pets this winter

Small booties or paw gel will help keep sensitive paws from freezing. And if you’d rather not risk a slippery walk outside, try exercising your furry friend at an indoor dog park or doggy daycare.

stay safe

The salt used to de-slick an icy road can be dangerous and toxic to pets, often irritating the pads of their feet. In addition, coolants and antifreeze may drip from cars, making an easy transfer to sensitive paws.

When returning from a walk, be sure to wipe down paws with a damp cloth before he or she has a chance to lick them.

take shelter

It’s always best to provide warm, dry shelter indoors

for your pets in the winter months; however, if your pets must stay outdoors, there are a few ways to "Your pet's overall make their shelter safe health and safety depends and comfortable. on your preparedness."

The Humane Society recommends raising the – Cody Cook shelter a few inches INSURANCE COMPANY off the ground and VICE PRESIDENT covering the floor with cedar shavings or straw.

The doorway should be positioned away from the wind, and the shelter covered with waterproof burlap or keep pets secure heavy plastic. The American Consider your pet’s car Veterinary Medical Association safety before pulling out of the urges owners to provide driveway. Pet carriers, car seats unlimited access to fresh water. and back seat barriers can proChange the water frequently to vide additional safety as you avoid freezing, or use a heated drive, especially in the event of water bowl.

an accident or sudden stop.

Also, you may want to explore pet injury coverage.

“Your pet’s overall health and safety depends on your preparedness,” says Cody Cook, Erie Insurance vice president and product manager. “Check with your insurance company to make sure your pets are covered in the event of an accident. That way, instead of worrying about medical costs, you can have the peace of mind knowing they’re protected.”

This winter, take care to protect your furry friends from winter woes by following these simple tips to keep them safe and happy.

12 York County Health & Wellness

Sunday, December 27, 2015

g n i t s a l g n o l e h T t a h t n o i t i d n o c m o r f e m o c y a m holiday stress BPT

You often hear the holidays referred to as “the most wonderful time of the year,” but the truth is, they can also be pretty stressful. There’s traveling to do, guests to welcome, events to plan, presents to buy and calendars to coordinate. All of this additional stress can have a negative impact on your health, and you may not realize there is a possible link between stress and the onset of an incredibly painful disease known as shingles.

Nearly one in three Americans will develop shingles and the condition is experienced by almost 1 million Americans a year. The disease can

appear at any age, but the likelihood of contracting the disease increases as people age.

Shingles is caused by the chickenpox virus. Even though most people easily recover from chickenpox, the chickenpox virus goes into “hibernation” inside nerve cells. Later in life, the chickenpox virus can reactivate and cause shingles. If you had chickenpox, or were in direct contact with children, or others, who were sick with chickenpox, you are at risk of getting shingles.

Shingles first presents itself as pain, which can be a burning or tingling sensation in one part of the body. From there, a painful rash with blisters will develop in the same area. For many people this is their first realization they may have shingles.

“For most people, recognizing they have shingles is very difficult to do,”

says Dr. Richard Lorraine, who is recruiting shingles patients for a shingles clinical trial. You can learn more by visiting GotShingles.com. “Many people simply feel pain, but without any physical signs of disease, it’s hard to guess you may have shingles.”

“My advice is if you are experiencing burning or tingling sensations, you should visit with your doctor immediately,” says Dr. Lorainne. “Adopting a ‘wait and see’ approach is one of the worst things a potential shingles patient can do. The longer you wait to seek treatment the more severe the disease could become.”

If you are experiencing shingles, there may be an option you could consider. The FV-100 shingles clinical trial is currently enrolling patients to test an investigational drug for shingles that is designed to prevent the long-lasting pain, known as post-herpetic neuralgia, PHN, experienced by many people who have shingles.

To take part in the trial you must: • Be 50 years of age or older.

• Able to receive the first dose of study medication within 72 hours of the shingles rash appearing.

• Have shingles pain in the last 24 hours.

• Have not received the shingles vaccine.

There are currently no drug treatments that help reduce a patient’s chances of developing long-lasting PHN pain, but new research will hopefully change that. PHN pain can last for months or even years after the shingles rash has healed and can have a very negative impact on a person’s quality of life. If you are experiencing burning or tingling pain, contact your doctor immediately - it’s an important first step to stop that holiday stress from turning into something so much worse.

To take part in the FV-100 shingles clinical trial, you must be able to receive your first dose of medication within three days of the shingles rash appearing, so don’t delay. Learn more about the trial, your eligibility and shingles in general at GotShingles.com.

York County Health & Wellness 13

Sunday, December 27, 2015

Making the most of your next metastatic breast cancer appointment BPT

Some people diagnosed with advanced or metastatic breast cancer would like to talk to their doctor about everything that may be affecting their treatment and health.

But when the average visit lasts only 15 minutes, it can be difficult to cover all of the information needed during an appointment.

While it’s not possible to control the amount of time one has with a doctor, it’s important to make that time count.

In 2014, Novartis Oncology conducted a survey of women with metastatic breast cancer, caregivers and oncologists to better understand how to help patients and loved ones work with their health care team to improve gaps in communications. The survey found 92 percent of patients said it was important for their doctor to discuss long-term treatment

goals, yet only 53 percent reported this actually took place.

The focus of conversations with doctors and other members of the health care team (e.g., nurses) may change throughout the metastatic breast cancer journey - from initial diagnosis, to switching treatments or to managing side effects from treatments.

Regardless of where someone is in his or her treatment path, it’s important to be honest and proactive in sharing treatment needs with health care team members. “There’s no doubt a patient can feel rushed or sometimes uncomfortable discussing certain topics with their oncologist, but having an open and honest conversation is important to receiving the best care possible,� says Amy Lessack, metastatic breast cancer patient and advocate, Living Beyond

Breast Cancer board member.

Patients can create a personalized discussion guide at MakeYourDialogueCount.com by answering six brief questions online. The responses create a custom guide outlining key information specific to their needs, as well as useful tips and core questions to consider asking their doctor at

his or her next appointment.

As circumstances change or priorities shift, patients or their loved ones can return to the site and develop an updated discussion guide based upon their current needs. “Tools like the Make Your Dialogue Count personalized discussion guide, can help empower patients to feel orga-

nized, educated and in control of their treatment and the disease. It can also potentially help doctors more quickly understand what’s most important to the patient at the time of their visit,� Lessack says.

To create a personalized metastatic breast cancer discussion guide visit MakeYourDialogueCount.com.

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

14 York County Health & Wellness

Sunday, December 27, 2015

tions change, and so does our health.

“Even if you use the same pain reliever every month, make it a point to read the label again,” says Dr. Long Gillespie. “Double check dosing instructions, if there are new warnings or directions, and consider any new health conditions or medications you have.”

2. Be aware of active ingredients. Combination medications such as for cold and flu, migraines, and arthritis have multiple active ingredients, which can be very convenient as relief could come in a single pill.

“Many of these different combination medicines have the same active ingredients and taking multiple medications with the same active ingredient can increase your risk of taking too much,” notes Dr. Long Gillespie. She recommends reviewing the active ingredients list, and to only take one medicine with the same active ingredient at a time – whether prescription or OTC. 3. Know your dose, and do not take OTC medicines longer than indicated.

According to Dr. Long Gillespie, a common misconception she hears from her patients is that taking more than the recommended doses will improve your symptoms faster or better. “Not only will this not help your symptoms, but it could be harmful. Follow the dosage amounts and be sure to stay under the 24-hour maximum,” she advises.

She also recommends speaking to your doctor or health care provider if you find you need the OTC medicine for more days than recommended. They will be able to help you assess which medicine may be best to treat your symptoms and figure out the cause of your symptoms. “OTCs are not meant for prolonged use,” she says, so never take the OTC for longer than indicated on the label.

As final advice, Dr. Long Gillespie reminds patients to always treat OTC medicines with the same responsibility you would any prescription medication.

“The best way to both relieve your symptoms and stay out of harm’s way is by following the instructions on every label, every time,” she says.

Every Label Every Time is a national education initiative from Johnson & Johnson Consumer Inc., McNeil Consumer Healthcare Division to encourage safe and informed use of OTC medicines. For more information, visit www.

EveryLabelEveryTime.com.

s g n i h t 3 w o n k o t ng i k a t e r o f e b e n i c i d e m d l co BPT

Between headaches, stuffy noses, cough and the occasional fever, chances are you’ll at some point reach for an overthe-counter medicines (OTC) to combat cold and flu symptoms. OTCs are a safe and effective way to relieve minor ailments when taken as directed, but a new survey suggests Americans are overlooking the Drug Facts label on OTCs. Two in five Americans see OTC dosing instructions as suggestions, not directions, according to a national survey conducted

by Johnson & Johnson Consumer Inc., McNeil Consumer Healthcare Division.

While 84 percent believe it’s “very important” to read the directions the first time they take prescription medicine, only 72 percent felt that way about OTCs. Medical experts say that ignoring the label can lead to unnecessary risks like double-dosing, or taking too much of the same active ingredient at the same time.

This is especially important during cold and flu season, when it’s not uncommon to take multiple or multi-symptom OTC medicines.

Dr. Darria Long Gillespie, an emergency department physician who partnered with McNeil to encourage the safe use of OTC medicines, says it’s important to read the medicine label each time you take an OTC. “I’ve seen my patients take too high of a dose, too frequently, in combination with medications that could interact, or a medicine that’s not right for their health condition,” she says. “These are unnecessary risks that could easily be prevented by paying close attention to the label.”

Dr. Long Gillespie encourages her patients to know three important things before taking their next OTC medicine.

1. Always read and follow the label – whether it’s the first time or the 100th time. One in four Americans don’t think it’s important to look at labels of OTCs they’ve taken before, according to the survey. But medicine labels and formula-

York County Health & Wellness 15

Sunday, December 27, 2015

Test-driving chronic pain treatment

BPT

Nearly 100 million Americans currently live with chronic pain – more than the number of people affected by diabetes, heart disease and cancer combined, according to the American Academy of Pain Medicine. While that number may be difficult to grasp, for those suffering the issue is very real indeed.

A survey by the American Pain Foundation found that patients battling chronic pain feel depressed, have challenges concentrating and deal with both limited energy and problems sleeping. For many patients relief can be hard to come by. Many aren’t sure where to turn for meaningful relief.

“Most people don’t know that chronic pain is a disease that needs to be aggressively diagnosed and treated, because left untreated the condition has devastating effects on the whole person - body, mind and spirit,” says Dr. Tory L. McJunkin, an Arizona pain specialist and

co-founder and medical director of Pain Doctor, Inc. “But patients don’t have to live with chronic pain. These days, pain specialists have a number of impactful options that can bring their patients chronic pain relief.”

Now, a new advancement – the St. Jude Medica Invisible Trial System – has made it easier than ever for patients to “test drive” one such treatment option: spinal cord stimulation, or SCS, a treatment that is successful in treating many forms of chronic pain.

SCS therapy utilizes a small implanted medical device and thin wires with electrodes to deliver low levels of electrical energy to mask or interrupt pain signals as they travel to the brain, reducing the sensation of pain. Before receiving a permanently implanted device, patients evaluate SCS therapy through a “trial period” that can range from five days to two weeks.

The new St. Jude Medical Invisible Trial System is

designed to help chronic pain patients better assess spinal cord stimulation therapy during their trial period. The system relies on Bluetooth(R) wireless technology to provide patients a safe, secure and cable-free SCS trial experience.

Rather than a bulky complex patient controller, the St. Jude Medical Invisible Trial System provides patients with an iPod touch mobile digital device to control their stimulation during the trial period. (Apple, iPod touch and iPad Mini are trademarks of Apple, Inc. Bluetooth is a trademark of Bluetooth SIG, Inc.) Dr. McJunkin recalls one particular patient who had struggled with chronic back pain for more than five years.

According to McJunkin, trialing spinal cord stimulation was one key to the patient getting his life back.

“This patient felt like his life was wasting away before trying spinal cord stimulation,” says McJunkin. “He didn’t have the energy or strength to enjoy his

grandkids and even his wife was impacted as she watched her husband consistently deal with his pain. It wasn’t until he tried spinal cord stimulation that he was able to get the relief he needed.”

According to McJunkin many chronic pain patients spend years trying a number of different treatments. For some, back surgery will help for a while, but the pain may come back. Others may try physical therapy, chiropractic care, home exercises or several different kinds of injections, but they may not alleviate the pain for very long.

McJunkin said such scenarios aren’t uncommon, and that spinal cord stimulation can offer meaningful relief for some patients who are either wary of taking medication long term or who may have failed treatments earlier in the care continuum.

However it’s important to remember that the implantation of a neurostimulation system can involve risk, such as painful stimulation, loss of pain

relief and surgical risks (e.g. paralysis). Patients are encouraged to talk to their physician to determine if spinal cord stimulation therapy is right for them.

“Patients who are eligible for SCS come from all walks of life and have usually already maxed out other pain treatment options like physical therapy or medications,” McJunkin says.

“By providing an easy-to-use and discreet trial system, St. Jude Medical will help patients focus more on their potential pain relief and functional improvements, and less on the burdens common to traditional trial systems.”

Patients living with chronic pain should work with a doctor who is a pain treatment specialist to determine which option is best for them. Some patients may try multiple solutions before finding one that works for them and often exhaust all other possibilities before resorting to surgery. To learn more, visit www.poweroveryourpain. com.

16 York County Health & Wellness

York County

Sunday, December 27, 2015

HEALTH &

WELLNESS The January/February Health & Wellness guide will feature stories and information about heart health in addition to other health news useful to people across York County.

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