Living Well Spring 2013

Living Well Muskogee Phoenix • Sunday, April 28, 2013

Inside Muskogee Phoenix

Challenges to ear, nose and throat health year-round

Proper care can keep bones, joints strong and healthy

Eye care is simple, but often is neglected

Story on Page 2

Story on Page 3

Story on Page 4

Sunday, April 28, 2013

Living Well Challenges to ear, nose, throat health year-round Sunday, April 28, 2013

Muskogee Phoenix

Allergies, viruses, swimmer’s ear and more can affect you

By Cathy Spaulding Phoenix Staff Writer

Ear, nose and throat problems know no season.

Yes, colds and flu can hit in colder weather. And spring and summer can bring out certain pollens.

“Allergies here in Green Country can be year-round,” said Dr. Edgar Boyd, a Muskogee ear, nose and throat doctor. “There are many different types of things we can be allergic to — inside the house there is house dust, molds, animal dander. And there is a multitude of viruses we deal with.”

The official word for the practice of treating the ear, nose and throat is otolaryngology. The ear, nose and throat connect inside the head. He explained that the Eustachian tube connects the ears to the back of the nostrils. The main purpose of the Eustachian tube is to keep air behind the eardrum, he said.

“The area behind the eardrum is the sinus cavity, which contains air,” Boyd

said. “If you have a sinus problem you can also have problems with your ear.

Your sinuses, where they drain in the back part of the nose can get into the Eustachian tube.”

The area also drains into the throat.

Boyd had several tips on caring for each part.

One thing not to do when caring for your ears is to poke those skinny cotton swabs into them, Boyd said.

He said he sticks to the adage — Don’t put anything into your ear smaller than your elbow.

“The biggest problem is people trying to keep ears too clean with Q-tips is if you remove too much wax,” he said. “Wax helps keep ears moist and actually has antibacterial properties. If wax is removed, it predisposes the ear to swimmers’ ear type infections.”

The swabs also could push wax deeper into the ear, causing a wax build-up, he said.

So what are Q-tips for?

The swabs can be used to clean in and around the folds of the ear lobe, he said.

Boyd said there are overthe-counter products to help people deal with ear pain.

“There are kits with solutions or bulb syringes,” he said.

Page 2

Ear problems

Staff photo by Cathy Spaulding

Muskogee otolaryngologist Dr. Edgar Boyd examines an ear. He says people should not put things smaller than their elbows into their ears.

If over-the-counter products do not help with ear pain, see your doctor.

A saltwater solution is the best way to keep the nose clean, Boyd said.

“You can use salt water sprays or Neti pots to clear excess mucus from the nose,” he said. “A Neti pot looks like a little teapot. You fill it with a saltwater so-

lution and use it to flush the nasal cavity.”

Boyd said the most important thing to remember is to have the right mixture.

“You must have the chemical close to what’s in the body,” he said. “Not pure water or too much salt.

That’s not good either. Water has to be clean.

“A saltwater solution is

good for sore throats,” he said. “It helps people remove pollen and mucus in the throat.”

As for the best way to care for the throat, Boyd said, “No smoking, alcohol in moderation.”

Reach Cathy Spaulding at (918) 684-2928 or cspaulding@muskogee phoenix.com.

• Ottis Media — The most common cause of hearing loss in children, an infection or inflammation of the middle ear.

• Tinnitus — Ringing in the ear. Most tinnitus comes from damage to microscopic endings of the hearing nerve in the inner ear.

• Swimmer’s Ear — Infection of outer ear structures caused when water gets trapped into the ear canal.

• Accumulated earwax — Avoid using cotton swabs or other small objects.

Common throat (voice) problems • Acute laryngitis — most common cause of hoarseness. Most cases are caused by a viral infection that leads to swelling of the vocal chords.

• Chronic laryngitis — Can be caused by acid reflux disease, exposure to irritating substances or low-grade infections.

• Laryngopharyngeal Reflux Disease — Reflux of stomach juice into the throat.

• Vocal misuse and overuse.

Source: American Academy of Otolaryngology — Head and Neck Surgery.

Care for your body’s fuel system

By Cathy Spaulding Phoenix Staff Writer

Digestive health tips • Consume a balanced diet. Choose a variety of foods from each food group, especially fiberrich fruits, vegetables and grains as well as certain yogurts and fluids.

• Establish an eating “routine.” Eat regular meals to help promote consistent bowel movements.

• Eat small, more frequent meals. Aim for four to five small meals per day versus two to three large meals.

• Chew more. Digestion starts in the mouth. Chew thoroughly. Chewing can help with the needed breakdown of some nutrients.

• Remember a mealtime beverage. Fluids help move solids through the digestive system.

• Make half your plate fruits and veggies. Fiberrich fruits and vegetables can also provide probiotics that support the growth of good bacteria in the digestive tract.

• Eat yogurt or kefir daily. Certain yogurts and kefir contain probiotics that can help promote digestion.

• Relax after eating.

Give your body time to digest your meal before being active again.

• Avoid overeating. Excessive intake can burden the digestive system.

• Get moving. Focus on fitting physical activity into your day to help promote digestive health.

Even slow activities like stretching and walking will promote good digestive health.

Source: foodinsight.org.

Your digestive system could best be described as your body’s fuel and exhaust system.

And there are several things to remember to ensure each component stays healthy.

Dr. Ajay Sangal, a Muskogee gastroenterologist, explained how the digestive system works.

“You chew, and the food moves into the food pipe and goes into the stomach,” he said.

The stomach begins breaking down the food and moves into the small intestine. Sangal said the small intestine takes enzymes — pancreatic juices and bile from the liver — to further break down the food.

“Then it moves onto the colon, or large intestine,” Sangal said. “Water is absorbed, and eventually waste is eliminated.”

Common digestive problems include heartburn, indigestion, and reflux problems, Sangal said.

“People also can have ulcers in the stomach, blood in the stool, colon polyps,” he said.

Reflux problems occur when acid and food in the stomach comes back up into the food pipe.

“It is most common in people with a hiatal hernia, when the stomach moves up into the diaphragm into the chest,” Sangal said.

What you put into your mouth can affect your digestive system.

“If you are eating greasy, spicy foods, it can aggravate ulcers, gallstones and reflux,” he said. “If you don’t eat enough fiber and drink enough water, you can have

constipation, which causes lower abdominal pain.

Smoking and alcohol can affect ulcers. Alcohol can cause pancreatic and liver problems.”

Sangal also addressed people’s concern about gluten-free diets. The Mayo Clinic website defines gluten as a protein found in grains such as wheat, barley and rye. The website says gluten can cause inflammation in small intestines of people with celiac disease.

Sangal said there is a difference between gluten intolerance and gluten sensitivity.

“Gluten intolerance is celiac disease, which is rare, but people are concerned,” Sangal said, adding that celiac disease can be confirmed by a blood test.

“Gluten sensitivity is an ill-defined entity. You may have symptoms such as gas or bloating when you eat products rich in gluten,” he said. “That does not mean you have to go on a glutenfree diet. But if you have symptoms you should avoid gluten-rich foods.”

Colorectal cancer is a serious problem of the large intestines. The American Cancer Society said overall, the lifetime risk of developing colorectal cancer is one in 20, though slightly lower in women than men. Early screening is a key to preventing the disease.

Sangal advises people to start having colonoscopy screening at age 50.

“They should start having it sooner if they have symptoms such as blood in the stool, he said.

Reach Cathy Spaulding at (918) 684-2928 or cspaulding@muskogee phoenix.com.

MUSKOGEE’S RETIREMENT CENTER A Residence For All Ages New Retirement Apartments Now Medicare Approved • State Registered Nurse Supervisor • Private/Semi Private Rooms W/Bath • Private Telephone Connections • Special Diets • Activity Programs & Van • Laundry Service • Whirlpool Baths • Religious Services • Physical, Speech & Occupational Therapy • Barber & Beauty Shop

918-682-5391 1120 Illinois • Muskogee

HEALTH CARE CENTER

042800210601

PLEASANT VALLEY

Living Well

Sunday, April 28, 2013

Muskogee Phoenix

Page 3

Proper care can keep bones, joints strong

By Cathy Spaulding Phoenix Staff Writer

Bones and joints provide the frame for everything else on your body.

Proper care can help keep them strong.

Calcium is a key component for healthy bones, said Dr. Guy Grooms of the Muskogee Bone and Joint and Sports Medicine Clinic.

People can get calcium through dairy products as well as kale, broccoli, red meats and fish such as salmon.

Vitamin D also helps.

“One of the places people get vitamin D is through the skin, being exposed to sunlight,” Grooms said. “Another source is through fortified foods, such as milk and supplements.”

Although too much sunlight could put people at risk of skin cancer, moderation of exposure is a key, he said.

Dr. Dennis Rivero, Grooms’ colleague at the clinic, advises three to four hours of weight-bearing exercise, such as walking or jogging. Weight-lifting also can be healthy for upper body strength, he said.

“The emphasis is that bone is a living tissue,” Grooms said. “It’s like muscle. It should be loaded in order to maintain its strength.”

“People who go into wheelchairs and scooters loose bone mass very rapidly,” Rivero said.

Such exercise is especially important for women, Rivero said.

“Women create bone

Tips to prevent, manage arthritis • Educate yourself about arthritis.

• Be physically active.

• Protect your joints while working out or doing your work.

Source: Arthritis Foundation

Tips to maintain healthy bones • Eat calcium-rich foods.

• Take calcium supplements.

• Add vitamin D through supplements to help absorb calcium.

• Start weight-bearing exercises.

• Avoid smoking and drinking to excess.

• Get bone mineral density tests.

• If necessary, consider medication.

Source: health.clevelandclinic.org

mass until age 25,” he said.

Within the first 10 years after menopause, women start losing bone mass 10 times faster than men, Rivero said. That puts women at risk of osteoporosis.

“Men can get osteoporosis as well,” Rivero said. “Loss of bone can be related to medical conditions and to medication.”

You also don’t want too much on that frame, the doctors said.

“Keeping your weight down and exercise can help you age more slowly,” Grooms said.

Joints are the tissues that help keep the skeletal

Staff photo by Cathy Spaulding

Muskogee orthopedic surgeon Dr. Guy Grooms shows how leg bones are joined together at the knee. Healthy bones and joints provide the frame of a healthy body.

system together.

“Cartilage on cartilage give joints their smooth motion,” Grooms said.

Arthritis is the primary disorder affecting the joints.

The Arthritis Foundation says arthritis is an umbrella term for more than 100 conditions. The Foundation cites two main types of adult arthritis:

• Rheumatoid arthritis, characterized by inflammation of membranes lining the joint.

• Osteoarthritis, a progressive disease characterized by breakdown of cartilage.

Another type of arthritis is caused by trauma such as fractures, Grooms said.

Grooms said osteoarthri-

tis is not preventable.

“But you can delay it by maintaining good health and good weight,” he said.

The cause of rheumatoid arthritis is not yet known, though it could be a combination of genetic and environmental factors, the Arthritis Foundation said.

“If you have any arthritis, avoid high-impact exercis-

es,” Groom said. “But lowimpact exercise is good for arthritis.”

Walking, hiking, cycling and swimming are considered low-impact exercises.

Running is considered a high-impact exercise.

Reach Cathy Spaulding at (918) 684-2928 or cspaulding@muskogee phoenix.com.

Proper shoes are a vital element in taking care of your feet

By Cathy Spaulding Phoenix Staff Writer

Each of your feet has 26 tiny bones, 33 joints, 107 ligaments and 19 muscles.

All those tissues and organs support you and take a beating whenever you stand, walk or run.

That’s why proper foot care is so vital, according to the website of the Oklahoma Podiatric Medical Association.

Much of proper foot care depends on the type of shoes you wear, said Dr. James G. Crotty, a Muskogee podiatrist.

Foot care tips

Source: Oklahoma Podiatric Medical Association.

said.

Crotty said another problem is that people tend to let their shoes “get too worn out.”

He said the basic recommendation is to discard the shoes after 300 to 350 miles.

Crotty also recommended medium-weight socks.

“Medium weight socks are better than nylons in reducing friction and moisture absorption,” he said.

Crotty said heel pain is one of the most common foot problems he sees at his

clinic. He said most heel pain is caused by plantar fasciitis or a strain in the arch ligaments.

The Oklahoma Podiatric Medical Association says the most common cause of plantar fasciitis is faulty foot structure.

Again, shoes with proper arch support could help solve such problems.

“Wearing non-supportive footwear on hard, flat surfaces puts abnormal strain on the plantar fascia,” the association’s website says.

Crotty said people also

should look their feet over for blisters, caused by friction against footwear. He said talcum powder could reduce friction.

Several health issues also affect the feet, Crotty said.

“Obesity has a negative impact on the feet because there is more strain on the joints and muscles,” he said.

“Heel strain is more likely in an obese person.”

Poor circulation caused by smoking or age also could cause foot problems.

Diabetes also can cause

On the cover Dr. James Crotty, Muskogee podiatrist, shows a model of the 26 bones of the feet, and how they fit together. Crotty says proper shoes can help prevent most foot problems.

foot problems.

Reach Cathy Spaulding at (918) 684-2928 or cspaulding@muskogee phoenix.com.

Health Care Directory NURSING HOMES

HOME HEALTH & HOSPICE 042800354401

• Don't ignore foot pain.

It is not normal. If you experience any type of persistent pain in the foot or ankle, please contact our office.

• Inspect your feet regularly. Pay attention to changes in color and temperature. Look for thick or discolored nails (a sign of developing fungus), and check for cracks or cuts in the skin. Peeling or scaling on the soles of feet may indicate Athlete's Foot.

Any growth on the foot is not considered normal.

• Wash your feet regularly, especially between the toes, and be sure to dry them completely.

• Trim toenails straight across, but not too short.

Be careful not to cut nails in corners or on the sides; this can lead to ingrown toenails. Persons with diabetes, poor circulation, or heart problems should not treat their own feet, because they are more prone to infection.

• Make sure that your shoes fit properly. Purchase new shoes later in the day when feet tend to be at their largest, and replace worn out shoes as soon as possible.

• Select and wear the right shoe for each sport or activity that you are engaged in (e.g., running shoes for running).

• Alternate shoes—don't wear the same pair of shoes every day.

• Avoid walking barefooted. Your feet will be more prone to injury and infection. At the beach or when wearing sandals always use sunblock on your feet.

• Be cautious when using home remedies for foot ailments. Self-treatment may turn a minor problem into a major one.

• If you are a diabetic, please contact our office and schedule a check-up at least once a year.

“The most pivotal thing is proper shoes,” Crotty said. “That can prevent a lot of problems and address a lot of problems.”

Crotty has several suggestions on the right types of footwear.

“Lace-ups are better than slip-ons,” he said. “Sturdy soles, a firm heel counter — that’s the cuff behind the heel — go a long way toward preventing problems, because they provide better control.”

Also, make sure your shoes fit properly, he said.

“One problem I have seen a lot of this spring was people wearing shoes that were too short,” he said. “A lot of them think ‘I’ve always worn size such and such,’ and as they get older, their arches sort of sag.”

As the arch sags, that lengthens the foot, he said.

“You should be able to put your thumb in front of the longest toe,” Crotty said.

He demonstrated by putting his thumb on top of a shoe, then showing how the shoe was too short.

Crotty also suggested choosing shoes to fit the activity.

“A running shoe is very curved while a walking shoe is very straight,” he

Living Well Muskogee Phoenix

Sunday, April 28, 2013

Page 4

Eye care simple, often neglected

By Dylan Goforth Phoenix Staff Writer

Joe Overstreet, an optometrist at Triad Eye Medical Clinic in Muskogee, said the best way to take care of your eyes is simple, but often neglected.

“Get regular checkups,” Overstreet said. “It can’t be emphasized enough. Don’t neglect it. It’s the best way to be safe.”

Regular eye examinations can reveal a number of health problems, some common, but some quite serious.

Overstreet said the exams can expose things from diabetes, to cardiovascular disease and even cancer or HIV. “People will often ignore their eyes, will avoid going

for a checkup until something is wrong,” Overstreet said. “But an eye exam is a very important part of overall health maintenance.”

The elderly are at a specific need of routine checks, Overstreet said. Glaucoma, common in the older population, tends to be inherited and can be revealed in an exam. Since it can lead to permanent blindness, the earlier it is discovered, the better.

“A lot of times, we’re able to see things before they become an issue,” Overstreet said. “The technology we have is amazing.”

Those routine vision checks are not just important for the elderly, though.

Optometrists recommend

Eye problems in children

Children need routine eye examinations, as good vision and learning have a strong correlation.

Signs of vision problems include: • Constant eye rubbing.

• Extreme light sensitivity.

• Poor focusing.

• Poor visual tracking (following an object).

• Abnormal alignment or movement of the eyes (after 6 months of age).

• Chronic redness of eyes.

• Chronic tearing of eyes.

• A white pupil instead of black.

In school-age children, watch for signs such as: • Inability to see objects at a distance.

• Inability to read the blackboard.

• Squinting.

• Difficulty reading.

• Sitting too close to the TV. Source: www.kidshealth.org

Eye problems in adults Staff photo by Dylan Goforth

Optometrist Joe Overstreet, left, of Triad Eye Medical Clinic, gives Clifford Hobbes of Summit a routine eye examination. Overstreet said routine eye examinations are a good idea for the very young to the very old.

that children — even newborns — get regular eye exams, too.

The American Optometric Association recommends infants get their first eye exam when they are 6 months old. Regular eye checks should continue at age 3 and before the child enters first

grade.

The AOA says that eyesight and learning correlate strongly, necessitating routine comprehensive eye examinations.

“Good vision is critical for many classroom tasks — from reading books or seeing a blackboard to viewing a

computer screen. Without healthy vision, students can face unnecessary challenges not only in the classroom, but also to their mental, physical, social and emotional well being,” the AOA says.

Reach Dylan Goforth at (918) 684-2903 or dgoforth @muskogeephoenix.com.

• Fluctuating vision and changes in how clearly you can see, which may be a sign of diabetes or hypertension.

• Seeing floaters and flashes, which could be a warning sign of impending retinal detachment.

• Loss of side vision, which could be a sign of glaucoma.

• Seeing distorted images, a sign of age-related macular degeneration.

Source: American Optometric Association, www.aoa.org.

Daily tooth care takes little time, but is essential

By Wendy Burton Phoenix Staff Writer

FORT GIBSON — Dr. Andrew Walker is a selfproclaimed “dentistry geek.”

He and his wife Dr. Jessica

Walker practice together at Walker Family Dentistry — and they both come from a family of dental professionals, too.

Andrew has two brothers practicing dentistry in Tahlequah, and Jessica has a sister in dentistry.

So, the Walkers not only work as dentists, they live it too.

And Andrew Walker is passionate about what works in taking care of your teeth and keeping your mouth healthy.

“You can completely care for your mouth in five minutes a day,” he said.

The two most important

dental health tools are obvious — brushing and floss- Dental health ing — and Walker has his • Brush your teeth every personal favorite products.

• Flossing — Walker said day with a fluoride toothflossing should be done once paste.

• Clean between your a day, and it doesn’t matter teeth every day with floss what time of day, either. or another type of be“I’m a morning flosser. It tween-the-teeth cleaner. doesn’t matter when you do • Snack smart — limit it,” he said. sugary snacks.

• Don't smoke or chew • Brushing — Walker said brushing twice a day tobacco.

• See your dentist or is best, of course, but the type of brush you use is im- oral health professional regularly. portant, too.

Source: National Institutes “Take your manual toothof Health brush and throw it away,” Walker said. “Powered toothbrushes remove way more plaque in harder to reach areas — and in less time.”

Another benefit to power toothbrushes, he said, is for children — particularly the younger crowd whose parents are still brushing their teeth for them.

“With a manual toothbrush, you have a kid and your fighting to move that brush around in his mouth and you accidentally poke him with it? That’s going to make a kid never want to brush,” Walker said. “With the power brushes all you have to do is hold the brush on the tooth. You don’t have to accomplish that brushing action in the mouth.”

Also, Walker said, always use a soft-bristled toothbrush.

“Plaque is the consistency of thick spit — it will wipe off,” he said. “It doesn’t take a wire brush to scrape it off.”

Walker said vigorous brushing with a hard-bristled toothbrush accelerates gingival recession (receding gums) and doesn’t remove plaque as well as gently removing it does.

Reach Wendy Burton at (918) 684-2926 or wburton @muskogeephoenix.com.

042800274401