Health & Wellness - Winter 2016

health&wellness A SUPPLEMENT OF LEADER PUBLICATIONS

WINTER 2016

Beat the

winter blues

Finding

balance

A new way to TRAIN

Crossfit focuses on looking better, feeling better, performing better

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Health & Wellness • January 2016

WELLNESS 3

ask the doctor

The

winter blues

T

he holidays are over, but the snowy season is just beginning in Michiana. Many may find themselves feeling extra sluggish or less happy than in the summer months, but at what point does a case of the winter blues become a medical disorder?

Dr. Jesse Hsieh, a family doctor at Granger Family Medicine and the president of South Bend Clinic’s board of trustees recently explained the disorder behind the health issues associated with the colder months.

By M.D. Cunningham Is seasonal depression a real disorder? What causes it?

It is absolutely real. The medical diagnosis is Seasonal Affective Disorder (SAD) and it comes from a lack of sunlight and Vitamin D deficiency.

What can sufferers do?

Before you discuss treatment, it’s important to understand the American Psychiatric Association’s DSM-5 criteria to diagnose SAD. For it to truly be SAD, you actually have to have the following criteria: it has occurred for past two years, the depression has to have a beginning and an end related to seasonal change every year and, most importantly, there is no depression the rest of the year outside of that season.

Some people think if you have SAD that you’re abnormal, but actually, some folks are just more susceptible to biological changes than others.

They may not have deep-rooted emotional issues — they just need more sun.

Causes include low Vitamin D, which can affect so many biological reactions in your body that you feel like you want to hibernate. For example, the lack of sunlight leads to less serotonin, which is a neurotransmitter that affects mood. Melatonin, which plays a role in sleep patterns, is disrupted.

We’re in conflict with our natural circadian

biorhythm. You’re swimming upstream against these natural biological factors.

Are there treatments that don’t require medicine?

Yes, often the initial response may be to prescribe an anti-depressant. There are other means of treatment without medication. First, make your environment sunnier and brighter.

Open blinds, put in a skylight and move your workspace to a window. They seem simple, but they can be effective. Get outside more often.

Exercise regularly. That really helps fight off SAD. Are certain people more prone to SAD? Yes, it can be hereditary. It is far more common in women than men by three to one, and is seen more often in young adults such as 20- to 30-yearolds.

When should someone see a doctor? When is medication appropriate?

When these symptoms are so bad that they interfere with work or family: Feeling depressed most of the day, nearly every day, feeling hopeless or worthless, low energy, losing interest in activities you once enjoyed, even thoughts of death or suicide.

Dr. Jesse Hsieh is a family practitioner at Granger Family Medicine. He attended Illinois Wesleyan University, Southern Illinois University School of Medicine and the Medical College of Wisconsin.

In addition to his work in Granger, Hsieh is the president of South Bend Clinic’s board of trustees, a professor at the Indiana University School of Medicine and a member of the Memorial Hospital board.

He resides in Granger with his wife, who is a pediatrician, and their two children.

3

4 WELLNESS

Health & Wellness • January 2016

ways to ensure you have a

healthy heart

(Family Features) A fresh beginning with a new year is the perfect time for a health assessment to ensure you are ready to take on a full and active year ahead. Even if you’re feeling great, it’s a smart practice to take time to identify potential problems before they become more serious health concerns.

As red and pink hearts begin to fill store shelves and window displays, keep your heart in mind in your check-ups. Early detection of ailments, such as cardiovascular disease, can significantly impact an individual’s ability to cope with the disease, allowing you to make adjustments such as changes in diet and lifestyle, or when necessary, drug therapies and other medical treatments. Delaying detection of this serious disease until its more advanced stages can have dire consequences.

With these three steps, you can get a better picture of your cardiovascular health and identify silent, hidden risk factors (like plaque in your arteries) that you may not even know are there.

1

Get your blood pressure checked

Blood pressure measures how much force a person’s blood is putting on the artery walls as the heart pumps. High blood pressure, or hypertension, occurs when your heart has to work extra hard to pump blood throughout the body. High blood pressure often happens when arteries lose their elasticity through hardening caused by cholesterol, plaque or scarring.

Many people do not experience symptoms of high blood pressure, so it’s important to have your blood pressure checked periodically. Screening for high blood pressure involves placing a pressure cuff around your upper arm to monitor both diastolic and systolic blood pressure. A normal systolic reading is between 90 and 119, and a normal diastolic reading is 60-79.

Get your cholesterol checked

A simple finger-stick screening measures total cholesterol as well as three different kinds of lipids in your blood (HDL, LDL and triglycerides), which are important in determining your heart health. Low-density lipoprotein, or LDL, is known as the “bad” cholesterol and can build up in the walls of the arteries that feed the heart and brain.

Along with other substances, it can form plaque — a thick, hard deposit that can clog those arteries. High-density lipoprotein, or HDL, is known as “good” cholesterol because it carries LDL away from the arteries and back to the liver, where it’s passed from the body. A high HDL level helps prevent heart disease, while a low HDL level increases the risk of heart attack and stroke.

3

2

Learn about other risk factors for cardiovascular disease Many people in the early stages of cardiovascular disease are asymptomatic, meaning they have no symptoms to indicate their health is at risk. Some common risk factors include age (55 and older), family history, tobacco use and high blood-pressure, other factors, such as high cholesterol, aren’t as easily observed.

Preventive health screenings, such as those provided by Life Line Screening, can give you a fuller picture of how risk factors may be stacking up.

The screenings are designed by doctors and administered by trained professionals to help detect hidden health issues. Within a couple of weeks, you can receive easy-to-understand test results to share with your doctor so you can work together to prevent serious problems before they start.

Health & Wellness • January 2016

Although illnesses may bring about fevers that can be life-threatening, including malaria and dengue, more run-of-the-mill fevers are typically triggered by common bacterial or viral infections or even inflammatory conditions like rheumatoid arthritis, offers The Mayo Clinic. Sometimes the cause of a fever can’t be identified, but that is not necessarily cause for alarm.

Fevers are a natural immune response. The purpose of a fever is to gain an advantage over an infectious agent by making the body less favorable for the spread of this agent, whether it’s a virus or bacterium. Many infectious agents are temperature-sensitive and require the right mix of conditions to be able to become profligate consumers of the body’s resources. The hypothalmus is the body’s internal thermostat and will be triggered by biochemical substances in the blood alerting the body to the presence of a potential invader.

The body then will retain and generate more heat to essentially kill off that invader.

According to the Internal Medicine Residency Program at Indiana University, because children have immature and novice immune systems, they tend to get higher fevers more quickly than adults. As children age and their bodies learn and adapt, fevers typically are not nearly as severe. This may be a reason why a child’s high fever is less of a concern than the same fever in an adult.

Normal body temperature fluctuates during the day, but a temperature from about 97 F (36.1 C) to 99 F (37.2 C) generally is considered “normal.” Adults should only be concerned if a fever is high-grade, reaching 104 F or more. Such fevers are considered dangerous. Chronic fevers, or those persisting for longer than three to four days, also should be checked out by a physician.

Watching how a person behaves may indicate whether he or she is ill enough to necessitate a doctor visit. Infants should always be checked by a doctor if they have a fever because it could be a sign of a serious infection.

Low-grade fevers generally do not require any medicine, and taking a fever-reducer may prolong the underlying illness or mask the cause of it. Give the body a chance to fight the foreign invader before reaching for acetaminophen or ibuprofen. Physicians may advise avoiding fever-lowering drugs for temperatures of 102 F (38.9 C) or lower. Always call a doctor if you need clarification on medication dosage and other fever recommendations.

Fevers can be scary, but they are just one of many ways the human body defends itself against illness.

Don’t get

burned by bad fever advice

METRO CREATIVE CONNECTION

E

levated body temperature, also known as fever, makes many people run to the medicine cabinet. This is especially true when fever strikes a young child and parents’ concerns grow. But fevers are quite common and not nearly as harmful as many people may think.

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WELLNESS 5

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6 FITNESS

Health & Wellness • January 2016

Easy chair

workout with Brenden Pozsgai , EDWARDSBURG FITNESS

Q: How did you get into fitness?

A: I really got into it about four years ago while I was in college, and it became a big stress reliever for me. I’ve added about 35 pounds of muscle and feel great. I’d like to open up my own gym, maybe 4 to 5 years from now.

Q: For those just getting into fitness or getting back into it, what advice do you have?

A: Be intentional. So many people search for some magic workout. There’s no magic workout. Just find consistency. When you’re making a lifestyle change, it’s not about what you do, it’s that you do it.

Story and photos by ADAM REBOLLOSO

B

renden Pozsgai is a manager and trainer at Edwardsburg Fitness, located at 69855 Rolen Drive in Edwards-

burg.

Brenden is a certified trainer and has a tae kwon do black belt. He also kick-boxed for six years and did jiu jitsu for five years.

He specializes in speed and agility for middle and high school students.

Brenden says he was born to be a teacher, and being the son of a coach helps him understand how to build up and motivate clients so they can meet their goals.

Q: What about those who would say they want to start, but have trouble finding the time?

A: Start by looking at your

schedule and setting one day aside. Just one at first.

If you don’t make that first step, you’ll get nowhere.

Deciding on a specific day works better than telling yourself, “I really need to work out this week”. One day passes, then the next... and eventually the week’s gone and you haven’t done anything. So choose at least one day and stick with it.

Q: Once people start exercising or working out, what’s the best way to stick with it?

A: The first four to five weeks it’s important to have faith.

Real results take time. In the meantime, you’ll be sore, and the changes won’t be totally obvious. But that gets better, and if you keep consistent, you’ll find lasting results.

Even if it’s only 15 minutes a day.

CHAIR DIP A

A. Find a chair (or two) and

B

straighten your legs out with your weight on your hands and heels. Make sure your hands aren’t too far apart (so you’re practically sitting on your hands).

B. Lower yourself down so your

arms make a 90-degree angle, then push your body back up to the starting position. Try up to 10 reps each set, depending on your ability. Rest 30 seconds, then repeat. If you’d like more of a challenge, try posting your heels on another chair, and/ or place a weight on your lap.

SPIT SQUAT A. Place your toes on the chair

with your other leg planted on the ground.

B. Lower your body while

keeping your back straight (until your leg is close to a 90 degree angle) then push back up.

TIP: Make sure not to lean forward.

A

B

Health & Wellness • January 2016

FITNESS 7

A new way to

TRAIN Crossfit focuses on helping members look good, feel good, perform better

By JESSICA HINES

M

ISHAWAKA, Ind. — If your New Year’s resolution involves losing weight or exercising more, you’re not alone. However, research from the University of Scranton shows that only eight percent of people who make a resolution actually achieve it.

If you’re someone who finds yourself struggling to stay on track, start by finding an exercise you love among a community of people who share a common goal. That’s exactly what the over 220 Michiana residents who call Crossfit South Bend home have done.

“Your training has to be enjoyable or you’re never going to come back,” said Brandon Wilton, owner of Crossfit South Bend. “The word community is widely used to describe crossfit because it truly does become a bonding experience for many people as they work through a potentially high-stress situation to achieve a common goal.”

Crossfit is a unique training program that involves constantly varied, functional movements performed at a high intensity. Gaining popularity among the fitness community over the past few years, it features a combination of Olympic and power weight lifting, gymnastics and conditioning.

“If your goal is to look good, feel good and perform better – crossfit is for you,” said Wilton who has trained people of all ages since 2009. “I won’t lie, it’s hard, but it can easily be scaled to fit each person’s ability and fitness level.”

When you first arrive at Crossfit South Bend, a coach will sit down with you to talk about your goals and what you hope to achieve from your training program.

“I typically ask people three simple questions, ‘Why are you here?’ ‘What do you want to accomplish?’ and ‘What does success look like to you?’” Wilton said. “This helps my staff and I develop a plan that’s right for each individual.”

According to Wilton, Crossfit differs from other training programs in that it’s set up to be a lifetime sport. During a workout, you’ll work directly with one of eight certified coaches to learn a specific skill set. With a monthly membership at Crossfit South Bend averaging around $130, it is also a far cheaper option than most personal training or group classes.

If you’re interested in learning more about Crossfit, or if you’d like to schedule a No Sweat Introduction, visit www.crossfitsouthbend.com

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Health & Wellness • January 2016

LIVING 9

focus on living

balance FINDING

W

e hear the phrase, know better! “finding balance” This little decision could have balfrequently throughout anced the scales of life for me that our lives, but what particular day, which most likely would does it really mean? have allowed me to be a more present Well, first and foremost, we have to parent and an individual able to find decide that we are worthy to embark on gratitude amongst the chaos. the search for life’s harmony. And I’ve We have to confront these sorts got news for you: YOU ARE! of choices everyday — choices that I’m a fairly young parent, and when encompass the possibility of bringing first becoming a mother I thought my us closer to balance and being the best child needed every ounce of my being version of ourselves. We never “arrive” in order to be labeled “A Good Mom.” at the state of balance and our work Don’t get me wrong, when children is suddenly done, for every decision are first born they do require a lot of at- either moves us closer toward peace, tention; however, if not careful we can while others just make life something continue this solely focused trend… to bear. well, forever!

This is why it is imporThe other day there was tant in life to have tools to a heap of clothes in my help keep our perspective laundry room tainted with on point and life floating vomit and fecal matter. toward being more evenPretty picture, right? My steven. For me, yoga is sweet toddler caught a bit one of those tools. Yoga of a stomach bug. I don’t means something different think I’ve ever done so to all who practice. It is a much cleaning in my life! nice to reminder for me, I was stressed, felt and hopefully my students, guilty about feeling that we are important Allison Sumrall is a yoga stressed, and I know even enough to take the time to instructor at SLR Pilates at the young age of two, increase both wellness in in Niles, Michigan. my son could feel the the mind and body. tension as well. In hindI once believed that “me sight, it is easy to see my life, in that time,” was such a selfish idea. Sure, moment, was out of balance and my there are a few who take advantage of perspective completely skewed. this glorious concept, but there is such I devoted every second of that day power when taken advantage of apto the task at hand — cleaning, repropriately. cleaning, changing diapers, making Yes, I mean finding the right balmeals — that I totally put my needs ance! When we take the time to take on the wayside. Sure, my son needed care of ourselves we can give more of extra attention that day. But in retroourselves to the people we love most. spect, I wonder why didn’t I take 10-15 We can be the people we desire to be, minutes to read a devotional, watch my because we are already them! favorite online comedy show, “ComeWe simply have to seek the right dians in Cars Getting Coffee,” or better balance in life to detach ourselves from yet practice yoga while he was taking the unimportant, and love ourselves a nap. fully.

I’m a yoga teacher after all. I should Namaste.

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10 NUTRITION

Health & Wellness • January 2016

Full& focused Some healthy foods fill you up without the added calories METRO CREATIVE CONNECTION

H

unger can be a difficult hurdle to clear for people looking to lose weight. While nutritious foods don’t lack for taste, many people adapting to new diets featuring healthy, low-calorie foods find themselves still hungry after meals, making it difficult for them to stay the course and reach their weight-loss goals.

Some low-calorie foods may contribute to hunger pangs, but there are many foods that satisfy hunger despite their low calorie count.

• Baked potatoes: Potatoes might be high in carbohydrates, but they also are loaded with nutrients and antioxidants that can boost the immune system. Baked potatoes also provide a powerful punch of potassium, which can help men and women better control their blood pressure. That’s especially beneficial to overweight or obese men and women who are already dealing with high blood pressure. Baked potatoes also can make men and women feel full, which should help low-calorie devotees avoid overeating.

• Eggs: The reputation of eggs tends to change every few years, and much of that can no doubt be attributed to misinformation about this low-calorie breakfast staple. Eggs are a great source of complete protein, and that protein contributes to feelings of fullness. According to the Academy of Nutrition and Dietetics, eggs contain all nine essential amino acids that, upon being digested, release hormones that suppress appetite.

• Greek yogurt: Greek yogurt is another excellent and

low-calorie source of protein, offering roughly twice as much protein as regular yogurt. Greek yogurt also is an excellent source of calcium, potassium, zinc, and vitamins B6 and B12.

But Greek yogurt also contributes to feelings of fullness, as a study from the Nestlé Nutrition Institute found that consuming proteins found in dairy products increases satiety.

• Oatmeal: While many people may only eat oatmeal when fighting a cold, this high-fiber and low-calorie breakfast alternative can be enjoyed year-round, helping to fight feelings of hunger all along. According to the Dairy Council of California©, oatmeal contains soluble fiber that stays in the stomach for long periods of time. That contributes to feelings of fullness and may just decrease mid-morning hunger pangs. The soluble fiber in oatmeal can also decrease lowdensity lipoprotein cholesterol, which is often referred to as “bad cholesterol.”

• Apple: Apples are another low-calorie source of soluble fiber, and apples also are a good source of vitamin C, which can boost the immune system. But apples are more than just a low-calorie food that contributes to feelings of fullness.

Finnish researchers who studied dietary data of more than 9,200 men and women found that those who ate apples frequently had lower risk of stroke than those who did not eat apples. That could be attributable to the effect of soluble fiber on LDL cholesterol as well as the effects of the antioxidant compounds found in apples.

Hunger pangs have derailed many a low-calorie diet. But there are plenty of low-calorie foods that also satisfy hunger and reduce the likelihood of overeating.

Avoid overeating Though many people find exercise gets easier the more they do it, that’s not always the case when altering their diet.

Adapting to a healthy diet and smaller portions is a challenge, and many people find themselves overeating as a result.

The following are a few simple ways men and women can curtail their eating habits so they aren’t going overboard at mealtime.

• Stay hydrated. Some people overeat because they mistake the symptoms of dehydration for hunger. It’s easy to make that mistake, as the symptoms of dehydration mimic those of hunger. For example, when a person is thirsty, his or her mouth is dry. Eating can temporarily relieve dry mouth, but that does not necessarily mean a person’s mouth was dry because he or she was hungry.

Instead of immediately responding to perceived hunger symptoms by eating, drink a glass of water. If the symptoms subside within 10 minutes, then you were likely dehydrated and not hungry.

• Eat when you’re hungry.

The symptoms of hunger tend to present themselves within five hours of eating a balanced meal. Ignoring these symptoms because you don’t feel as though five hours is a sufficient interval between meals is a mistake. The longer you ignore hunger, the less likely you are to make healthy choices, including eating healthy portions, when you do eat. Even a lowcalorie, healthy snack like Greek yogurt or a piece of fruit four to five hours after a meal can sate your appetite and prevent you from overeating when you sit down for your next meal.

• Eat breakfast. A study published in the British Journal of Nutrition proved that mom was right when she told you breakfast was the most important meal of the day. The study examined roughly 900 adults and found that those who ate more carbohydrates, fat and protein in the morning were more likely to eat less over the course of the day than those who saved their biggest meals for lunchtime or dinner.

• Find time for fiber. Fiber is another friend to people who want to stop overeating. Fiber not only helps people feel full faster but also helps them feel full for longer periods of time.

The body needs time to process a meal that’s rich in fiber, so you are less likely to feel full shortly after eating a meal that’s high in fiber. In addition, high-fiber foods tend to be high-volume as well, so you will fill up on them without eating lots of calories.

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Sports Medicine

• On compassionate care for you, your parents, and your children • On a team approach to healthcare

B OA R D - C E R T I F I E D A N D F E L LOWS H I P - T R A I N E D I N: • J o i n t R e p l a c e m e n t • H a n d • S p i n e • Fo o t a n d A n k l e Physical and Pain Medicine • Rehabilitation Therapy

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LAKE MICHIGAN COLLEGE’S DENTAL ASSISTING PROGRAM

The self-paced, open laboratory format allows you the flexibility to attend classes based on your schedule at the Bertrand Crossing Campus in Niles Lake Michigan College offers one of the most affordable tuition rates in the state of Michigan. To help make your education at Lake Michigan College even more cost effective, the College offers a comprehensive financial aid program The median annual income for dental assistants in Michigan is $34,200 and employment is growing faster than average of other occupations

Connections with local dental practices for internships and job opportunities

Lake Michigan College Dental Assisting is accredited by the Commission on Dental Accreditation and is the only accredited dental assisting facility in southwest Michigan Call us today at (269) 695-1391 for more information.

lakemichigancollege.edu/RDA BERTRAND CROSSING CAMPUS, 1905 FOUNDATION DRIVE, NILES • (269) 695-1391