Health & Wellness Winter 2014

Winter 2014 ON THE COVER Health & Wellness photographer Hime Romero captured fitness training Alex Avila during a kick boxing workout. The story appears on Page 8.

Cover story 8

Putting fitness to the test

Health 12 Now hear this: Your ear to health 13 Time to take healthy living to heart 14 Four steps to outsmarting diabetes 17 Working with your body to heal itself 18 Cutting edge eye surgery at DHM 22 Three health issues for women 23 Vaccinations aren’t just for kids 24 Foot care for sandals 26 Lowering your cholesterol naturally

Kids & Family 10 Reaching out to youth in crisis

Nutrition 20 Health food store a natural fit 25 Tips for interpreting nutrition fact labels

Exercise 5 Two options to learn to row 6 Yoga: No sweat? Not exactly 16 JROTC: An alternative for PE

Winter 2014

HIME ROMERO/209 Health & Wellness

Group exercise instructor Marg Nelson practices high kicks with Dennis Wyatt.

FROM THE STAFF

How I dealt with fear of exercising

A

gentleman running with his dog stopped as I jogged toward them.

“Excuse me. What are you training for? I see you running all the time?”

I stopped.

“Nothing really, I jog when I don’t go to the gym,” I replied, emphasizing the word “jog” since it is doubtful what I do even approaches running.

With that we both went on our separate ways.

It wasn’t until a minute later that the correct answer popped into my mind.

I am indeed training for something.

I’m training for life.

That brings me to the age old dilemma: How do you get over your

fear or trepidation of starting an exercise program?

I’m not talking about seeing a physician first. It makes sense to do so although I didn’t. And to be honest if I thought that was a must I wouldn’t have gone until I shed about 80 pounds first which would have defeated the purpose of going to the doctor in the first place. I’m the type of guy who would decide it’s time to hire a housekeeper but then spend the day before they work feverishly cleaning up the house. I don’t like to be judged or embarrassed.

I’m a far cry from where I was at 28 years ago at age 29 tipping the scales at 320 pounds, wearing

209 HEALTH & WELLNESS A bi-monthly publication of Morris Newspaper Corp. of California Central Valley Group Manteca Bulletin Ripon Bulletin - Escalon Times Oakdale Leader - Riverbank News Turlock Journal - Ceres Courier ADVERTISING In Ceres call (209) 537-5032 In Oakdale, Escalon or Riverbank call (209) 847-3021 In Turlock or Modesto call (209) 634-9141 In Manteca, Ripon, Lathrop, Tracy, or Stockton call (209) 249-3500 ADVERTISING DIRECTOR Chuck Higgs (209) 249-3505 DISTRIBUTION Drew Savage (209) 249-3525 EDITORS Dennis Wyatt (209) 249-3519 Kristina Hacker (209) 634-9141 Jeff Benziger (209) 537-5032 Marg Jackson (209) 847-3021

continued on Page 4

Health & Wellness • 3

FEAR continued from Page 3

HIME ROMERO/The 209

Personal trainer Wendy Duelas, right, leads Dennis Wyatt and others through a TRX session.

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42-inch waist pants, getting winded walking up a flight of stairs, and with less muscle definition than the Pillsbury Doughboy. Today at age 57 I weigh in at 165 pounds, can wear 33-inch waist pants with no need for a relaxed fit, I power through seven group exercise classes plus jog 20 miles each week, and can no longer pass as the Michelin tire guy although I’m still working on my first onepack.

Even so I still shy away from trying new things exercise-wise if there is another human being within viewing distance. It has a lot to do with the fact I’m not athletic, I’m not exactly coordinated, I can’t see too well without my glasses, I tend to be shy, and I have movements that exercise instructors might sugarcoat by calling unorthodox.

So how do I overcome my phobias?

For starters, I keep reminding myself the only one I’m competing with is me.

Years ago when I first got into cycling I was struggling up a hill on a racing bicycle when a guy about 15 years older and a good 70 pounds heavier passed me up on a mountain bike like I was standing still. When I crested, he had gotten off his bike and pulled out a pack of cigarettes and was smoking away. It was clear I hadn’t won the DNA sweepstakes when it came to lung capacity.

The first group exercise class I even ventured into was Jazzercise. The instructor that talked me into it by chance had the largest attendance in the Sacramento area with her evening classes averaging 70 people with all but two of them women.

That in itself intimidated me.

I got in the far back. I figured if I embarrassed myself not very many people would see, The first class was a complete disaster. I couldn’t see much of a anything well and what I did see made it clear to me that women are coordinated and men and klutzes.. Not only was I tepid but I came close to doing face plants twice during the 60-minute class. The instructor, sensing I wasn’t about to return, suggested afterwards that I get in the front row the next time where there were the other two guys who happened to be with their spouses.

I hung in there but I was still embarrassed somewhat each time I went. I was convinced I looked like a

cross between Jerry Lewis and a turkey having a seizure doing the movements.

My fear, of course, was that other guys would ridicule me if they knew I was taking Jazzercise classes.

I can credit a macho guy for getting me over that fear. One day a regular had talked her boyfriend into taking a Jazzercise class that was 60 minutes with a 10-minute warm-up and a 10-minute cool down. He was a muscle-bound younger guy wearing a Gold’s Gym tank top that was about three sizes too small.

Before the warm-up started in a loud voice almost everyone could hear, he was telling his girl friend how the workout was going to be a piece of cake.

Just as the pace was picking up the instructor asked one of the two husbands and myself if we could go downstairs and check on the guy with the Gold’s Gym shirt. It seemed she had noticed him struggling and stumbling off to the doorway to the downstairs bathrooms shortly after the warm-up ended.

When we got down there, he was doubled over sucking air while trying to get knots out of his leg muscles.

That was when I realized fitness has nothing to do with whether a guy looks like Vin Diesel or a woman looked like she just stepped off a Baywatch set.

I’ve learned to accept the fact I can’t power up fairly steep hills on bicycles, that I’m never going to have muscles that double as flotation devices, and that having a six-pack is about as likely as me winning the Super Lotto prize and being elected president on the same day.

The only things that matter is how I feel, keeping my heart rate and blood pressure low, not weighing more than I did in the fifth grade (170 pounds) and being healthy enough from exercise to take on new challenges, keeping mentally sharp, and reduce the chances getting sick.

I’ve learned to stop focusing on what I fear others may think and instead focus on myself.

In short, I’m training for life.

— 209 Health & Wellness

Winter 2014

Photo contributed

TOP PHOTO: Stockton Rowing Club’s masters competitive team. BOTTOM PHOTO: The Stockton Rowing Club introduces newcomers to the sport of rowing during this past summer.

FITNESS

Two options to learn to row

By VI NC E REMBULAT 209 Health & Welln e s s

T

he “Learn to Row” classes are coming soon to the Stockton Rowing Club.

Those interested in becoming oarsmen or oarswomen can do so during this four-week introductory session in the spring at 4950 Buckley Cove Way, according to Kat Brown.

She just completed her term as president of SRC. Cost to enroll is $100 refundable deposit and will reserve you a spot for the next session (checks can be made payable to SRC, 4954 Buckley Cove, Stockton, Ca. 95219).

Each year, SRC offer introductory sessions in sweep rowing and sculling during the spring and summer.

What’s the difference?

Sweep rowing consists of one oar per person in crew shells while sculling is two oars per person in sculling shells. The stoke styles may be similar but difference here is accommodating the number oars held by the rower.

In sculling, the oar handles overlap at the midpoint of the dive and, again, during the recovery.

Sweep oar rowers, on the

Winter 2014

other hand, are usually feather and square the oar with their inside hand – that’s the one closer to the rowlock – while with the outside hand the wrist remains flat throughout.

SRC offers recreational and competitive rowing opportunities. An ongoing program is the Junior Crew program for those junior high and high school students interested in competitive sport of rowing.

The Master’s program offers both the recreational and competitive rowing experience.

And then there’s National Learn to Row. Last June, SRC invited friends and family to attend this U.S. Rowing event. Of that, 25 new rowers were introduced to the sport.

Some took advantage of the four-week summer session (cost was $250) that included “free” membership to SRC. As members, they experienced being part of the club, and received additional coaching.

The club was formed in 1980 with six single scullers – introduced by mutual friends – who were looking for a place to house their vessels rather than car-top them to a marina.

A large wooden floating dock was constructed to facilitate the launching of rowers.

Over the years, the club grew as programs were added.

In recent years, the City of Stockton installed low flotation docks to go along with original wooden deck.

SRC has featured many guest coaches from other regions.

They’ve given clinics in sweep, sculling and coxing – that’s short for coxswain in which one member sits in the stern, facing the bow while steering the boat and coordinating the power and rhythm of the rowers.

More information on SRC including driving directions to Buckley Cove is available at www.stocktonrowingclub.org or call (209) 478-7128.

Pacific Rowing Pacific Rowing is offered through the University of the Pacific and encompasses four rowing programs.

Included are the Pacific Crew competitive team, the Pacific Strokes Collegiate Recreational team, the Deep Water High School program, and the Adult Community Rowing program.

The Deep Water program is gearing up for the spring and is available to those 12 and older with an interest in rowing.

For more information, log on to www.tigerrowing.com

Health & Wellness • 5

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VIRGINIA STILL/209 Health & Wellness

Demonstrating how to do a side plank yoga pose, which can build arm and shoulder strength, is Korin Richelle Wallace, a yoga studio owner and instructor in Oakdale.

HEALTH

Yoga: No sweat? Not exactly

BY VIR GINIA STIL L 209 Health & Welllness

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6 • Health & Wellness

K

orin Richelle Wallace is the studio owner and instructor at Koru Power Yoga, 145 N. Second Ave., Suite 9 in Oakdale.

Wallace created a donation based yoga studio because she believes that no one should be excluded from being able to practice yoga.

“I think it’s extremely healthy and something that we can all benefit from so I just wouldn’t want that to be a reason why someone couldn’t practice yoga,” said Wallace of not being able to pay a set fee for instruction.

The idea was created when Wallace started a fundraiser for her brotherin-law Jason Turnage, who at that time was struggling with cancer. He has since passed away. But for one

year Wallace taught yoga classes for a donation and gave all proceeds to her sister Rachel to help with Jason’s fight against cancer.

“It just inspired me to keep it that way after that,” expressed Wallace.

“To join the studio all you have to do is show up.”

There are neither sign ups nor any contracts. The class times run weekly continued on Page 7

Winter 2014

YOGA continued from Page 6

and if you would like to try the first class for free you are welcome to do so.

“So I really just let the practitioners decide how they want to handle the financial part,” said Wallace.

“For me it is also part of my faith that I want to trust that if this is what I am meant to be doing that God will provide what I need to keep it going, that is part of it too.”

Wallace is a full-time working mom besides teaching yoga so having a few other teachers has been essential to allow her to expand the class schedule.

After spending five years in Boston and being introduced to yoga by her employer, Wallace decided to bring the art of yoga back to Oakdale.

She was born and raised in Oakdale and has been teaching yoga now for the past five years.

“I was immediately drawn to yoga, it is very physical, so it is a workout that is challenging,” explained Wallace. “The thing that I benefit from the most is the psychological benefits of yoga, like being able to learn to relax, to be challenged but learn how

“T

he thing that I benefit from the most is the psychological benefits of yoga, like being able to learn to relax, to be challenged but learn how to stay calm and breathe.”

— KORIN RICHELLE WALLACE, KORU POWER YOGA OWNER to stay calm and breathe.”

The style of yoga that Wallace teaches is a power yoga which is physical but also powerful in relation to a person’s energy. Baron Baptiste is her mentor who created a book called “40 Days To A Personal Revolution Program.”

Wallace has implemented this 40-day program into her yoga studio which started on Sunday, Jan. 12 and will continue for six weeks. This is the second year that Wallace has participated in the program designed to liberate your true nature by letting go of the past and certain things that you are holding onto. In the 40-day program, participants will read the book

by Baptiste, practice yoga, journal, answer excavation questions and meet as a small group every week for

six weeks to discuss progress within the program.

According to Wallace, Baptiste’s philosophy is that when you share something out loud that it encourages freedom for you. She has participated in the 40-day program and said she was able to surrender an eating disorder that she had been hiding.

“The questions are very personal but they are questions that require you to look deeper inside yourself and answer them,” said Wallace.

“So that was something that I had been hiding for 15 years, even my husband didn’t know, that I revealed in that program so it was absolutely life-changing.

“My life hasn’t been the same since that program so it’s really powerful.”

Wallace teaches a hot yoga class.

The room is heated to 90 degrees with the humidity up to 60 percent so that each person starts sweating right away. The philosophy behind the hot yoga class is to detox by sweating and doing something physical using your own body weight and certain postures. The breathing will send oxygen into your blood which will in turn detox your blood as well as sweating out all the toxins from whatever you are eating and drinking. There is also a mental aspect of detoxing, Wallace added, like detoxing emotions and stuck energy which by breathing can help excavate those things emotionally.

“It’s the Baptiste style and it is what I believe in and what I think works so I am staying with it,” said Wallace.

According to Wallace the hot yoga class may not be something you instantly like, but if you have an open mind and keep attending allowing your body to open up, it could be something you love.

Participants can call Wallace to check class schedules and times at (209) 552-5128 or check www.Facebook.com/korupoweryogastudio.

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Health & Wellness • 7

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FITNESS

Putting fitness to the test

Local trainer test his fitness; steps into cage

By JAMES BU R NS 209 HE ALT H & WELL N ESS

I

t goes without saying – fitness trainers enjoy being in a gym environment, surrounded by the clank! and cold iron of weights and sweat on the Stairmaster.

However, few dare to go where Alex Avila plans.

A co-owner and lead trainer at Active Nutrition Manteca, Avila has set an ambitious calendar and schedule for the upcoming year. Not only does he plan to grow his clientele, helping both men and women reach their fitness goals through Active Nutrition and private training, but he’s decided to chase a few of his own.

Ready for this?

Try to keep up.

The 31-year-old Sierra High graduate will step into the octagon for a second time in March for an amateur Mixed Martial Arts fight in Jamestown against an opponent yet to be determined. He also plans to compete in a series of CrossFit competitions and possibly the CrossFit Open, register for a few jiu-jitsu (no gi) tournaments, complete an Olympic distance triathlon and throw it down in a physique show.

Avila is also training three women for their first bikini competitions, which calls for around-the-clock attention.

Not only is he charged with sculpting and toning their bodies through workout, but his tutelage stretches into the kitchen with meal prep and nutrition.

At some point, he jokes that he’ll find time to sleep and eat.

Avila says the secret is time management and a burning desire to challenge yourself; to turn your dreams into tangible goals.

“At 5 in the morning, I’m dead tired,” he said, referring to his morning continued on Page 9

8 • Health & Wellness

HIME ROMERO/209 Health & Wellness

Alex Avila, left, works out with kick boxing coach Regan Jaurique.

Winter 2014

FITNESS continued from Page 8

workout and training sessions. “But this is what I love to do. I want to lead by example. ‘Look, I’ll be the first to admit I’m not perfect, but I’m going to give you my 100 percent.’ ” His goals are wrapped in a motivational message that he hopes resonates with his clients and those interested in making a physical change.

Simply stated: Don’t be scared.

“The one thing I always preach – you can’t let fear stop you from accomplishing your goals. You have to be willing to put the work in to get what you want. That’s what I like to show my friends and clients. Not only am I here to help, but I’m still doing it for myself too.”

Avila will return to the cage in March. The former three-sport athlete, who excelled in wrestling and football, will fight at 205 pounds, down about 15 pounds from his walking weight.

To prepare, Avila, who trains Art of War champion and Manteca High graduate Mike Persons, hasn’t cut any corners.

He trains with his kickboxing instructor Regan Jaurique five days a week and takes jiu-jitsu lessons from

“The one thing I always preach – you can’t let fear stop you from accomplishing your goals. You have to be willing to put the work in to get what you want.”

— ALEX AVILA, CO-OWNER AT ACTIVE NUTRITION MANTECA Darin Cooley of MVP Tae Kwon Do. For the time being, Avila has traded his CrossFit-style workouts and powerlifting for high-intensity workouts and conditioning.

“The one thing I can appreciate, my fighters, I can see they have a little more respect for me. I know how they feel. Now I can train them that much better,” said Avila, who won his Art of War debut last June by technical knockout in the first round. “I’m one of those trainers that learns from hands-on experience. I might practice jiu-jitsu, kickboxing and wrestling, but I had never put all those together in the cage. Now I have.

“I know how all of that feels, and I feel like I can help them even more.”

Avila isn’t as versed in bikini competitions or physique shows. In fact,

he had no prior experience, training or competing, when he began working with Michelle Soldati, Sandra Dutra and Xochil Sanchez.

But he wasn’t scared to step out into the unknown.

“I told them they were my first,” Avila said, “but as long they give me their 100, I’ll give them my 100.”

The four train three days a week, targeting specific parts of the body each time out. Some days, it’s back and biceps. Others, legs. Dutra said Avila watches their form closely, because “without form, you’re really not getting anything out of it.”

Avila has helped them with meal prepping, too. He’s joined them on trips to the grocery store and in the kitchen, teaching them various ways to prepare a healthy, hearty meal.

All three will compete in a show in June.

“I’ve been to other gyms before and talked to personal trainers, and the word ‘personal’ doesn’t exist at other gyms,” said Dutra, 24, who aspires to train others. “… He’s very, very hands-on.”

The experience should help Avila transition into his own body contest.

He’s always been fascinated by bodybuilders. Growing up, he kept a three-ring binder with articles and information on supplements. He’d take in local shows and sneak into every gym in town to lift and study others.

“Working out has been the one thing I’ve always had a passion for. There’s something about being on a stage and have everyone look at you. I want to know how that feels,” he said. I want that adrenaline rush – everyone looking at you and you’re looking your very best.”

Age doesn’t deter him.

“I tell all my clients that it doesn’t matter how old you are. You can be 20, 50 or 70. It doesn’t matter. If you want to be in shape and be healthy, if you want to run a marathon, go for it,” he said. At the end of the day, it comes down to what you want and you’ll put the effort into.”

Celebrating our 100th Anniversary

Winter 2014

Health & Wellness • 9

COUNSELING

Reaching out to youth in crisis

By RO SE AL BANO R IS S O 20 9 Health & Wel lne s s

N

early 25 years ago, Soroptimist International of Manteca launched its Teen Crisis Counseling project. The main thrust of the program was to provide professional counseling to high school students on campus. The main target were kids who had a lot of things that were going on in their lives – dying family members, homelessness, divorces, mental health issues, among others – with some of these problems becoming significant by the time they became teen-agers.

Counseling staff on campus did whatever was appropriate for these kids short-term, and if they needed further care, they were referred to further counseling services. The entire counseling effort was focused on bringing stability to these students and be successful in school.

Recognizing the effectiveness of crisis counseling and intervention to those students, the service club stepped up to the plate. An annual monetary donation to Valley Community Counseling Services was pledged. And Teen Crisis Counseling was born. To date, Manteca Soroptimist has donated more than $300,000 to Manteca Unified School District which, in turn, used those funds to maintain its contract for continuing counseling services with Valley Community.

One of Valley Community’s three locations in Manteca is at 110 N. Sherman Avenue, just a skip-and-a-hop away from the Manteca High School campus on East Yosemite Avenue.

Valley Community is a “psychologist office.” The web site goes on to define the role of a psychologist as one who “focuses on the evaluation, prevention, diagnosis, and treatment of mental, emotional and behavioral health issues.” It further states that a “clinical psychologist uses psychotherapy and other counseling skills to improve emotional and mental health.”

Valley Community’s areas of expertise include “youth with serious emotional disturbance.”

With the help of the Soroptimists’ fiscal infusion every year, Valley Com-

10 • Health & Wellness

ROSE ALBANO RISSO/209 Health & Wellness

The Valley Community Counseling Services offices at Sherman Avenue, one of three located in Manteca.

munity is able to send 20 counselors at each elementary and high school campus “anywhere from two to four days a week,” said David love, the co-founder and executive director of the counseling services agency. With the school district still in dire financial straits which resulted in the radical reduction

of counselors on campus from six to barely two, the donation from Soroptimist earmarked for counseling teens in crisis has somewhat softened that fiscal blow.

Group or one-on-one counseling are not the only services offered by Valley Community. Teaching is also

integrated into what members of his staff do. Love, for example, teaches a course on anti-bullying in Manteca as well as in other cities such as Tracy and Concord as well as other cities in Contra Costa County. continued on Page 11

Winter 2014

COUNSELING continued from Page 10

The subject of bullying, however, is just a “very small part” of what the counselors do. It is actually integrated in the overall services that they do; they see only a couple of cases a month. And usually, they are bullying accusations rather than a full-blown act of bullying.

In the last four years, Love said Valley Community has worked – and is still working – with 25 suicides in San Joaquin County. One of those happened in Tracy for which they are still involved in providing counseling services to the family and the kids who were affected by it. They are similarly involved in the two suicide cases that occurred about two years ago at Ripon High School.

“We are a team involved in that,” Love said.

Their counseling services also extend beyond the geographical boundaries of San Joaquin County. Because there are “a lot of kids” in San Joaquin County who are going to schools in Modesto in Stanislaus County, Valley Community has been providing those services as well to that city. “We have lots of kids going to Central Catholic High School

in Modesto, for example,” Love said.

For that reason, they have been involved in providing counseling services at Modesto Christian School last year when a kid from that campus committed suicide.

While Valley Community does not offer any payment assistance to its clients, it does accept government-sponsored Medicaid and MediCal plans.

Manteca Unified students with problems who avail themselves of Valley Community’s counseling services are referred by their school principal, vice principal, or counselor.

Genesis of Valley Community Counseling services The genesis of Valley Community Counseling Services goes back to 1974. At that time, there was practically no program in town that could provide counseling services to the youth. There were some volunteer programs in town, and one of them was called the Manteca House which was looking to expand.

A number of concerned people in the community met with Love. “They all wanted to make sure that there were youth services available in Manteca,” Love recalled.

Two of the men who made those initial contacts with Love were the late the late Antone Raymus, real estate developer and philanthropist; and, current Manteca City Councilman John Harris.

“They were both in the team that worked with me when we started the program,” Love said.

Raymus and Harris were also the people who hired him for the job.

When Valley Community first opened, there were only three people on staff including Love. They were housed in the small building on the northeast corner of East Yosemite Avenue and Fremont Avenue. The building, which is now vacant, belongs to Manteca Bulletin. It was procured for Valley Community’s use by Raymus.

Since then, “every year, we just kept getting bigger,” said Love who has a master’s degree in psychology from California State University, Sacramento, and is a licensed marriage and family therapist.

Aside from the $10,000 infusion from the Manteca Soroptimist every year, Valley Community receives funding from 18 different sources including the State of California

through the Victims of Crime program, and the federal government.

Funds also come from four different counties including San Joaquin County through the county Mental Health Department. Adults are charged usually “on a sliding fee.”

Besides youth from Manteca Unified elementary and high schools, Valley Community provides services to people “who come on their own for family counseling, individual counseling, or couples’ counseling.”

Harris is still very much a visible advocate and supporter of Valley Community Counseling Services. He is the president of the organization’s board of directors. Among the seven-member panel, along with Harris, are former Manteca Unified assistant superintendent Frank Purdy, Betty Ingell who is a member of the Manteca Soroptimist and retired director of Manteca Unified’s Health Services.

Today, Valley Community has branches in Tracy, Stockton, and Lodi with a total staff of 100 that includes psychologists, drug and alcohol counselors, bookkeepers, and support stuff.

For more information about Valley Community Counseling, call (209) 823-1911.

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Winter 2014

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Health & Wellness • 11

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HEALTH

Now hear this: Your ear to health

O

nce upon a time, before people knew any better, they thought that hearing loss was simply a part of growing older — something not worth doing much about.

They were wrong.

Turns out, hearing loss isn’t fussy about age. More than half of us with hearing loss are still in the workforce.

And hearing loss is a much bigger deal than we ever imagined. We need to take it seriously.

As one of the most common chronic health conditions in the United States today, hearing loss affects baby boomers, Gen Xers and every other age group. And, when left unaddressed, hearing loss affects just about every aspect of a person’s life.

The big surprise is that hearing loss has been linked to other health conditions.

Hearing loss can have unwelcome companions – like heart disease; diabetes; chronic kidney disease; depression; cognitive decline, dementia or Alzheimer’s disease; increased risk of falling; increased hospitalizations.

In fact, as studies on the link between hearing loss and other health conditions mount, we’ve begun to see how our ears – and specifically how our hearing – connect to our whole body and health.

Here’s what we know: The very best thing to do for hearing loss is to find out if you have it as soon as possible. Then take it seriously.

If deemed appropriate by a qualified hearing health care professional, treat it. Hearing aids can benefit the vast majority of people with hearing loss.

Cardiovascular and hearing health are connected. Studies show that a healthy cardiovascular system positively affects hearing. Conversely, inadequate blood flow and trauma to the blood vessels of the inner ear can contribute to hearing loss. Some experts even believe that because the inner ear is so sensitive to blood flow, it is possible that abnormalities in the cardiovascular system could be noted here earlier than in other less sensitive parts of the body – making the ear a kind of “window to the heart.”

People with diabetes are about twice

12 • Health & Wellness

Photo contributed

Studies show that hearing loss is connected to other health conditions

as likely to have hearing loss as those without it.

Recent studies show a link between hearing loss and dementia, leading many experts to stress the importance of addressing hearing loss. One study found that seniors with hearing loss are significantly more likely to develop dementia over time than those who retain their hearing. Another found that hearing loss is associated with accelerated cognitive decline in older adults, and that those with hearing loss are more likely to develop problems thinking and remembering than older adults whose hearing is normal.

People who don’t address hearing loss are more prone to depression.

Fortunately, studies show that people with hearing loss who use hearing aids often have fewer depressive symp-

toms, greater social engagement, and improved quality of life.

Hearing loss is tied to a three-fold risk of falling. One study found that even people with mild hearing loss were nearly three times more likely to have a history of falling.

A study of older adults showed that those with moderate chronic kidney disease had a higher prevalence of hearing loss than those of the same age without the disease.

Hospitalization is more likely for older adults with hearing loss than for their peers with normal hearing, according to a study by experts at Johns Hopkins.

A 2013-published study found that older men with hearing loss had a greater risk of dying, particularly from cardiovascular causes. But men and

women who used hearing aids – even though they were older and had more severe hearing loss – had a significantly lower mortality risk than those with hearing loss who did not use hearing aids.

Most doctors don’t include hearing health as a routine part of annual exams. So ask to have your hearing tested. Once you reach middle-age, it makes sense to include hearing tests as part of your routine annual care.

It seems that the “hearing bone” may be connected to more than we originally thought.

So the next time you think you might be having trouble hearing something, listen to your ears. They may be telling you something.

For more information on hearing loss, visit www.betterhearing.org.

Winter 2014

HEALTH

Time to take healthy living to heart

F

ebruary is National Heart Health Month and an ideal time to jumpstart a healthy lifestyle — your best defense against heart disease.

Cardiovascular illnesses are the No. 1 cause of death in the U.S., and according to a study by the California Department of Public Health, Stanislaus County ranks at the bottom of the state’s 58 counties for coronary heart disease. While statistics like these denote a need for improvement, it’s reassuring to know that Doctors Medical Center Modesto is nearby, providing exceptional preventative, therapeutic and emergency cardiac care.

Quitting smoking, increasing activity and maintaining a healthy weight can dramatically reduce your risk of heart disease. Ask a doctor for help in adapting positive lifestyle changes.

While heart disease afflicts people of all ages, men over 45 and women over 55 are more likely to experience an attack. Most entail chest discomfort for a few minutes, or that comes and goes. It can be painful, feel like squeez-

ing, uncomfortable pressure or fullness.

There may be discomfort in one or both arms, the back, neck, jaw, stomach or the upper body. Shortness of breath, a cold sweat, nausea or lightheadedness can also indicate an attack.

If you think that you or someone else might be having a heart attack, immediately call 9-1-1, minutes can save lives.

Learn more about the symptoms of heart attack and take a free HeartAware online assessment of your risk for attack at www.dmc-modesto.com.

DMC was the first hospital in California to receive the American Heart Association’s Mission: Lifeline® Gold Quality Achievement Award for Heart Attack Care and achieve Mission: Lifeline Accreditation as a STEMI Receiving Center. As one of only 197 hospitals nationwide to receive the NCDR ACTION Registry–GWTG Platinum Performance Achievement Award for heart care in the Region, DMC is the premier choice for the Central Valley communities.

HEART FACTS AND FIGURES

u About 600,000 people die of heart disease in the United States every year–that’s 1 in every 4 deaths. u Heart disease is the leading cause of death for both men and women. More than half of the deaths due to heart disease in 2009 were in men. u Coronary heart disease is the most common type of heart disease, killing more than 385,000 people annually. u Every year about 715,000 Americans have a heart attack.

Of these, 525,000 are a first heart attack and 190,000 happen in people who have already had a heart attack. u Coronary heart disease alone costs the United States $108.9 billion each year. This total includes the cost of health care services, medications, and lost productivity.

— Centers for Disease Control and Prevention

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HEALTH

Four steps to outsmarting diabetes

N

early 26 million Americans havediabetes, and while many of those individuals manage their condition through a combination of treatment options, each year thousands still face one of the most devastating side effects of the disease: amputation. About half of those with diabetes will experience peripheral neuropathy – a loss of feeling in the lower extremities – making amputation a very real risk. In fact, people with diabetes account for more than 60 percent of all non-traumatic lower limb amputations, according to the American Diabetes Association.

The good news is, with the right steps, it’s possible to outsmart diabetes and protect your feet and lower limbs. The American Podiatric Medical Association points to these four important steps: 1. Be vigilant.

If you’ve been diagnosed with diabetes, it’s important to constantly monitor your foot health. Inspect your feet and toes daily, and alert your podiatrist of

any wounds that don’t heal. Diabetes can cause a loss of sensation in the extremities, so a daily visual inspection can be the best way to spot problems before they become a health crisis.

2. Be proactive.

You’ve probably already made lifestyle and dietary changes as part of your diabetes treatment. You should be equally proactive about foot health.

Clear your closet of uncomfortable,

unsupportive shoes that can contribute to foot irritation or injury. Ill-fitting shoes can lead to diabetic foot ulcers, small wounds or cuts that are slow to heal. If left untreated, these ulcers can worsen and may even lead to amputation. Visit www.apma.org/diabetes to learn the best steps for finding diabetes-friendly footwear and guidance on how to care for your feet.

3. Don’t go it alone.

Seeing your general practitioner regularly to help keep an eye on your diabetes is critical, however, it’s also important to take a holistic approach to diabetes management. Podiatrists are specially trained to diagnose and treat ailments of the feet and lower limbs, including complications related to diabetes. Regular care from a podiatrist can help reduce amputation rates between 45 and 85 percent.

Find a podiatrist in your area by visiting www.apma.org.

4. Get smart.

Medical technology is getting smarter every day-- so should you! From special socks equipped with fiber optic sensors, to thermal imaging devices, to sensors that can alert podiatrists via smartphone, today’s podiatrist is using cutting-edge technology to help their patients outsmart diabetes. Talk to a podiatrist about what you may be able to incorporate into your diabetes treatment plan.

To learn more about foot health and diabetes, visit www.apma.org/diabetes.

Are you ready for the change?

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14 • Health & Wellness

Let us find your tax credit amount.

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24929_1

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I Choose DMC

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Winter 2014

“ Having suffered a heart attack, DMC saved my life.

Reynaldo Marcial, Modesto

Halfway through his shift as a machine operator, Reynaldo Marcial sensed that something was wrong. Recognizing the symptoms of a heart attack, he sought help from his co-workers. Fortunately, Doctors Medical Center Modesto was standing by with emergency cardiac treatment, performing a life-saving procedure 10 minutes after Reynaldo was admitted.

The only local hospital to be recognized in the U.S. News & World Report Best Hospitals Edition (2014) as seen in the American Heart/Stroke Associations Get with the Guidelines insert.

If you or someone you love is at risk of cardiac disease, trust your heart to the Valley Heart Institute of Doctors Medical Center. Our continuum of care provides Valley residents like Reynaldo with nationally recognized treatment options, close to home.

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Health & Wellness • 15

FITNESS

JROTC: An alternative for PE

HIME ROMERO/The 209

Manteca High JROTC Cadets compete in sit-ups at a six school competition at East Union High.

B y JASO N C AMPBELL 2 0 9 staff repor t e r

“I

don’t know what I’ve been told.”

Cadence.

It elicits a group of soldiers running in formation – maybe with one up front carrying the unit flag. It elicits a sense of structure and order and tradition that goes back centuries.

But more than anything, it elicits a sense of fitness. Because you can’t run mile after mile unless you’re in good shape.

And running mile after mile will surely make sure you end up in great shape.

On any high school campus in Manteca, Ripon, Turlock, Lathrop,

16 • Health & Wellness

or Weston Ranch you’re going to find students wearing uniforms. Most will be squared away to military standards – shoes polished, string tags clipped, creases sharp. That’s the discipline that the JROTC program brings to the table when it comes to local students.

But the class is offered as an alternative to standard PE classes on most campuses. And that means that the fitness required of normal classes needs to be made up in one way or another – on top of the in-class instruction, leadership skill training and special assignments that are all part of the curriculum.

Enter afterschool activities.

While JROTC classes take a period during the day, the majority of the in-depth activities take place when

school gets out – whether it’s the drill team or the honor guard or the more physical Raider competition.

This is where the fun begins.

Whether it’s a ropes course or an obstacle course or a run or a combination of all of the above, cadet teams utilize all of the skills that they learn in the classroom to compete as a team against other schools to see who has the chops to make it a military training-style environment.

It’s fun. But it’s difficult. Activities include team activities like tugof-war and push-up competitions and footraces.

Every Manteca Unified high school has its own battalion, and they commonly incorporate Ripon High in many of their competitions – a sister school of sorts that has an award-

winning program that meshes well with the ideals that Manteca’s program leaders have laid out.

All of the hard work, however, has a deeper meaning than just the uniform that the students wear once a week to school. It’s not a recruiting tool for the United States Army – who funds the program at each of the Manteca Unified sites – or an attempt to promote the military.

“To motivate our young people to be better citizens,” is the mantra, and any officer within the ranks would likely recite the same thing.

And fitness plays a factor – teaching cadets how to overcome adversity and work as a team in a variety of different ways.

Being physically fit is one of the four conditions for enrollment.

Winter 2014

HEALTH

Working with your body’s natural ability to heal itself

N

HIME ROMERO/209 file photo

Manteca JROTC’s Sam Farrall runs with fellow cadet Kayla Randolph on her back during combat fitness training competition.

atural Path Wellness Center brings to the Central Valley complementary and alternative approach to restoring and maintaining your body’s natural ability to heal itself through modalities such as: massage, iridology, Ayurvedic medicine, nutritional counseling, skin care , Nuerofeedback, Biosyntonie, light therapy, homeopathic and herbal remedies.

Don’t be fooled, SYMPTOMS are just the tip of the iceberg!

Most people think that if the symptom goes away, then the problem is gone. Symptoms are only the tip of the iceberg, and they have roots that run deep within us with physical, mental, emotional, and spiritual components.

Our services work to address the whole body as one system.

Our mission is to serve each client in their quest for optimum health. Optimum health is not just the absence of disease, it is the energy, vitality, and life force expressed through the body, mind and spirit.

Call Natural Path Wellness Center at (209) 599-WELL to get on the road to a healthier you.

Is Your Security Solution REACTIVE or PROACTIVE? There are 3 Types of securiTy:

PROACTIVE helps prevent crime AND deter would-be thieves and vandals from entering your property.

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FORENSIC stand alone camera systems – they may record the crime but all you get is a nice video of how you got ripped off – they have no other benefit.

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Winter 2014

Health & Wellness • 17

SURGERY

Cutting edge eye surgery at DHM

By GLENN KAHL 209 Heal t h & Wel l nes s

GLENN KAHL/The 209

Ophthalmologist Dr. Stephen Lin positions Bradley Nagie below the laser equipment that quickly improved the sight in his left eye.

18 • Health & Wellness

Doctors Hospital of Manteca (DHM) has set a benchmark for other hospitals in the region with its state-of-the-art laser surgery capability to remove cataracts from the eyes of Central California patients.

Ophthalmologist Dr. Stephen Lin was the first to make use of the nearly $700,000 LenSx Laser in a DHM operating room that takes less than 20 minutes to complete.

The laser makes crisscross cuts in the cataract making it easier for a surgeon to remove.

“It’s great to have this technology available,” Dr. Lin stressed.

“Everything ended up just great for everybody. The patient in his postop checkup looked great with a very nice outcome.”

The patients can go back to work the next day and some within three hours, Lin said.

Bradley Nagie was the first patient – a parts manager for a BMW dealership in Modesto and a Manteca resident. He had a cataract removed from his right eye last November giving him one bad eye and one good eye, he quipped. The first couple of weeks after the traditional surgery left him sensitive to light, he said.

Nagie said he did “very well.”

He added that he had gone back to work the next day after the surgery.

“It has been real smooth, real easy.

I would recommend it to anyone who has cataracts,” he said. “I went yesterday for the post op and everything is real good.”

He further noted that driving at night was a problem with the signs being a little fuzzy and oncoming headlights would bother him.

It’s not a distraction anymore. He said the parts department computer screens at work have become much easier to read.

Scott Knight of the hospital’s Business Development Department interjected that surgeons from many of the nearby cities are planning to use the new DHM equipment continued on Page 19

Winter 2014

EYE SURGERY continued from Page 18

and operating rooms in bringing their patients to Manteca for the laser surgery procedure.

While traditional cataract surgery is covered by insurance, the laser removal is not – being an additional cost to the patient at the present time.

“This is really a next step forward in cataract surgery,” Dr. Lin added. “In another 10 to 15 years it is going to be the way that everybody is going to have it done.”

The LenSx Laser is cited as being the leader in laser refractive cataract surgery continuing to deliver practical innovations and refractive predictability.

Assistant Clinical Professor of Ophthalmology at the Albert Einstein Col-

ABOVE PHOTO: An eyelid refractor is placed in position by Dr. Stephen Lin prior to laser eye surgery to remove a cataract for Mantecan Bradley Nagie.

The laser equipment is the only one in the region with other ophthalmologists bringing their patients to Manteca for the surgery. RIGHT PHOTO: Regina Gysel, clinical trainer for AlconX from San Jose, prepares a computer for the laser cataract surgery at Doctors Hospital.

Winter 2014

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Health & Wellness • 19

30354_1

GLENN KAHL/209 Health & Wellness

lege of Medicine in the Bronx, NY, and the medical director of the SEETA Eye Clinic in Poughkeepsie and Fishkill, NY, Dr. Satish Modi, MD said he has been fortunate to witness and work with all the major changes that have taken place in cataract surgery over the past 40 years.

“The recent advent of femtosecond laser cataract surgery is a major step in allowing us to reach this goal of best uncorrected acuity more consistently.

It does this by providing a higher level of automation and customization than we have every seen before,” he said.

Dr. Modi added the overarching goal of the Cataract Refractive Suite is to provide surgeons the most advanced technologies in cataract surgery to help improve refractive outcomes for the patients.

DAWN M. HENLEY/The 209

Tammy Nusbaum checks inventory on the shelves at Nature’s Rx in Oakdale.

HEALTH

Health food store a natural fit

By DAWN M. HENLEY 20 9 Health & Wel lne s s

“T

he body can heal itself… If you give it the right tools, it can do its job,” said Tammy Nusbaum, co-owner of Nature’s Rx in Oakdale with her

20 • Health & Wellness

husband Arlin and their son Ariel.

Nature’s Rx carries vitamin and mineral supplements, herbs, homeopathic products, a few food items, and also air-purifying plants. Nusbaum said their supplement lines are high quality and well tested. She added that the herbal products they carry are from companies that have

very strict standards with testing and potency.

The Nusbaums bought the Oakdale store in August of 2013 from its long-time owners who retired. They then moved the store to its present location at 1220 East F Street.

“We knew the business was for sale. We knew the timing was right.

Little health food stores like this, they usually don’t come up for sale.

They usually stay in families,” Nusbaum said.

That’s also the plan for the Nusbaums – to keep it in the family.

The Nusbaums have lived a lifecontinued on Page 21

Winter 2014

HEALTH FOOD continued from Page 20

style focused on wellness and natural healing for decades. When they purchased the store, they kept the high-quality lines it was known for and have added a few new products.

Nusbaum described Nature’s Rx as a supplement store and herb shop.

“A lot of people have never been inside a health food store,” she said.

However, TV’s Dr. Oz has been a “boon to the industry.” He’s helped people to trust natural remedies – even though they are things that people in the industry have already known, Nusbaum reported. He’s helped people realize it’s not “snake oil” and has legitimized it for a lot of groups of people who were previously closed to it, she said.

When a customer goes into the store, the owners help answer questions but they also ask questions of the customer to find out what they’re taking or not taking in the form of supplements. Nusbaum said that they feel multivitamins are important.

Further, she talked about how the mind-body connection is very real.

“This also deals with spirituality because you’re dealing with people’s emotions,” she said of being in such a business. “People tend to neglect the emotional aspect to their bodies and it’s such a huge part of us.”

Nusbaum said that a person’s emotional state plays a big role in physical health. She noted how when a person goes to get a massage, relaxing quiet sounds or music are played in the background because it helps facilitate the emotional well-being part of the experience. She said that the homeopathic lines they carry in the store, such as Dr. Bach’s, are good for addressing the emotional state. She added that her husband is a naturopath and that he focuses on homeopathics and herbs for ailments and fixing problems, rather than just treating symptoms.

Nusbaum reported that she and her husband have raised their four children in this lifestyle and noted that her parents and grandparents all did juicing – way before it was mainstream. Her husband really got into natural healing in his mid-20s and began studying, she added. So when they met, she said, it was a good blend, and seemingly a natural progression to eventually own a family-run health business.

Winter 2014

“We live in a society where we want to take a simple pill and have it fix everything,” Nusbaum said.

She pointed to the pharmaceutical ads and their disclaimers of severe side effects. She sees food as the best weapon against disease and she referred to Hippocrates’ famous quote of “Let food be thy medicine and medicine be thy food.”

She said one reason they feel so passionate about their business is that when her “big, strong, healthy” father was diagnosed with T-cell lymphoma about 20 years ago, he was told that he had maybe three years to live if he took chemotherapy treatments, but only a year or less if he didn’t.

Nusbaum said her father, at first, had about three chemotherapy treatments and was very sick from them. He decided to stop the treatments and go a more natural route. He went to a health institute in Florida for three weeks and returned a new man, she said. He built a greenhouse and began growing his own wheat grass and sprouts and followed the routine he learned. She said he was very strict with the program for a year and some 14 years later, he passed away, in his mid-80s.

“It’s hard to do that lifestyle. It’s a change,” Nusbaum said.

A couple of years after that, seeing the results, the Nusbaums started a small fresh-pressed juice business in Salida. They delivered the juices to many clients who happened to be in Oakdale. Years later, the Nusbaum’s commitment to a healthy lifestyle and the health business has changed and grown, and they still find themselves helping customers with their health and wellness concerns.

It’s important to be aware of a weakness in the body, such as the first signs of a sore throat, or that first tingle of a cold sore, Nusbaum said. That’s when a person can address the problem before it gets too big. Her go-to remedies for cold season: Vitamin C and raw garlic, which she called an “old world” medicine because it’s tried and true.

The Nusbaums have a number of recommendations for their customers and sometimes the customers figure things out for themselves.

“Even if they don’t feel they have anything wrong with them, just coming in and browsing, they will find things that pique their curiosity,” she said.

DAWN M. HENLEY/The 209

Retrieving a homeopathic remedy off the shelf in the store is Ariel Nusbaum of Nature’s Rx in Oakdale.

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HEALTH

3Women HEALTH ISSUES FOR WOMEN shouldn’t (and don’t have to) put up with them W omen often endure health issues in silence, especially if the problem is embarrassing, affects only them and doesn’t pose a serious health risk. Yet issues that appear minor and personal can have a major impact on a woman’s quality of life — and ultimately on the lives of those around her.

“It’s natural for women to want to avoid talking about certain deeply personal health problems, such as heavy periods, digestive problems or incontinence,” says Dr. Jessica Shepherd, assistant professor of Clinical Obstetrics and Gynecology and Director of Minimally Invasive Gynecology, University of Illinois College of Medicine . “But talking about a problem can lead to effective treatment. Many health issues that

seem to be merely inconvenient can actually have a pervasive impact on a woman’s personal and professional life.”

Here are three common health issues that women tend to discount as “minor,” and avoid talking about.

Yet each of these issues can deeply affect not only a woman’s physical health, but her mental, personal and professional well-being as well.

• Incontinence – Defined as the involuntary release of urine from the bladder, incontinence affects 25 million Americans, according to research published in the Journal of the American Medical Association.

Seventy-five to 80 percent of them are women, the National Association for Continence estimates. Women may remain silent about their problem thinking incontinence is a nor-

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mal part of aging (it’s not) or that it For more than 90 percent of women, only affects sufferers on a personal NovaSure can dramatically reduce or level. Yet a study in the Journal even eliminate menstrual bleeding. of the American Geriatric Society Visit ChangeTheCycle.com and Facefound that incontinence affects a book.com/Changethecycle to learn person’s quality of life, disrupting more about the procedure. social, sexual, interpersonal and even • Digestive health – From chronic professional functioning. constipation to irritable bowel synFrom bladder training to medica- drome, acid reflux to severe gas, tions, treatments can help. The first digestive disorders affect millions of step is to talk to your doctor about American women, according to the the problem.

National Insti• Heavy peritutes of Health. ods – About 10 While occasional million women irritation is norexperience heavy mal and happens periods that to virtually everyone, problems require hourly that continue for changes of pads long periods can or tampons even indicate more at night, bleeding serious health that lasts a week issues. And even or longer, and when there’s no that restrict their serious underdaily activities. lying problem, While menstrual the symptoms of problems may digestive issues seem deeply percan hinder a sonal to a woman woman’s life– and not somestyle.

A digestive thing she wants — DR. JESSICA SHEPHERD, to think affects UNIVERSITY OF ILLINOIS issue that causes others – heavy COLLEGE OF MEDICINE a woman to spend extended periods periods can proin the rest room, foundly affect a woman personally and profession- for example, may interfere with her ally. Women with heavier periods work performance. Severe chronic miss work 28 percent more than gas may make a woman avoid social other women, a study of the National situations, especially ones in which Health Interview Survey reveals. she’ll be meeting new people.

It’s important to find out if your And 83.5 percent of women in a United Kingdom study said if their digestive problems are relatively heavy periods persisted over the next innocuous or indicate a more serious five years, they would be unhappy issue, so talk to your doctor.

“No matter how embarrassing a – making the issue a mental health health issue is, or how personal you concern, too.

Consulting with their doctors can think it is, if it’s impacting your help women decide on a treatment quality of life it’s definitely worth for their heavy periods. Oral con- discussing with your doctor,” Sheptraceptives and hysterectomies have herd says. “Women should also seek been traditional options for severe information and support from orgacases. An alternative, NovaSure, is a nizations, groups and websites that non-surgical, non-hormonal treatment address their specific issue. Suffering that can be done in a doctor’s office in silence is no way to treat a health with a single five-minute procedure. problem.”

“I

t’s natural for women to want to avoid talking about certain deeply personal health problems, such as heavy periods, digestive problems or incontinence.”

Winter 2014

HEALTH

Vaccinations aren’t just for kids

T

he best approach to health is a proactive one, and that means getting an annual checkup and staying up-to-date on recommended vaccinations. But many adults don’t visit a doctor unless they feel ill, nor do they think about vaccination as part of their routine, preventive health care. This leaves them needlessly vulnerable to illnesses that can cause severe health complications or even death.

“Ignorance is not bliss when it comes to your health,” says Dr. Thomas M. File, Jr., an infectious disease specialist and president of the National Foundation for Infectious Diseases (NFID).

“It’s important to know which vaccines you need as an adult to avoid serious illness.”

One such vaccine helps prevent pneumococcal (pronounced noo-muhkok-ul) disease. Those with children or grandchildren may know that kids receive pneumococcal vaccinations as part of the routine childhood immunization schedule. Few are aware, though, that adults also need protection from pneumococcal disease which kills thousands of adults in the United States every year and sickens many more, leading to more than 175,000 hospitalizations annually.

A bacterial infection, pneumococcal disease can cause pneumonia, meningitis, and blood poisoning (sepsis). The bacteria are spread through coughing, sneezing, or direct contact, such as kissing. Anyone can get pneumococcal disease, but it’s most dangerous for those age 65 and older and adults of any age who smoke or have common health conditions such as: asthma; diabetes; heart, liver, lung or kidney disease; or HIV/AIDS or other conditions that weaken the immune system.

This is true even if the condition is well controlled with medication or other treatment.

Most adults only need to receive one pneumococcal vaccination in their lifetime, though some will need more than one dose depending on age and personal health.

Dr. File advises that flu season is a good time to ask your health care provider about protection against pneumococcal disease - a common compli-

Winter 2014

Photo contributed

Vaccines are important to adults as well as kids.

cation of the flu – but he emphasizes that adults can receive a pneumococcal vaccination at any time of year. He also urges adults to ask about other vaccines they may need including shingles, pertussis, or hepatitis.

“Vaccines are a simple and effective tool you can use to help protect your health now and in the future,” says File.

NFID stresses five reasons why you should get vaccinated for pneumococcal disease if it’s recommended for you: 1. Pneumococcal disease is a potentially deadly infection that can strike quickly.

2. In its worst forms, pneumococcal disease kills one out of every four to five people over the age of 65 who get it.

3. Getting vaccinated is the safest, most effective way to protect yourself.

4. Even if vaccination does not stop you from getting the infection, it can reduce the severity, helping to keep you out of the hospital.

5. Medicare covers the cost of vaccination, and most private insurers will pay for those in at-risk groups.

For more information, visit www. adultvaccination.org.

Health & Wellness • 23

HEALTH

Going toe-to-toe: Foot care for sandals

W

ith everyone bundling up in extra layers of clothing, the last thing you probably have on your mind is the condition of your feet. But time passes quickly. Before you know it, the temps will be rising, and you’ll be digging in the back of your closet for sandals. Will your feet be ready for their reintroduction to society?

With spring break plans in place and summer just around the corner – sandal season will be here before you know it. It’s time to put foot care on your immediate to-do list so your feet will be up to the task of showing off your newest pair of sandals with pride the second temperatures creep into the warm zone. Don’t forget to start these simple foot-care tips now, giving your feet a beautiful new look come spring: • Spring showers bring softer feet: The dry winter air not only creates deep dry crevasses in the soil, it can leave feet cracked and scaly, which isn’t pretty for men or women.

White and flaky feet don’t go well with the latest fashion in sandals.

Cracked and scaly feet are also a health concern, putting you at risk for an infection. Use a good moisturizing lotion frequently, concentrating on the heels, balls and toes of your feet – areas where the biggest problems build up.

• Massage away the stresses of winter: Foot care isn’t just about how your feet look – it’s also about how they feel. Massage and moisturizing go together like peaches and cream. Massage the lotion into your feet and toes, helping to improve your blood circulation and easing the aches and stresses caused by long days wearing socks and heavy shoes.

Massage also will refresh the skin on your feet, giving them the soft appearance needed to look great once the socks are removed.

• Scrub off the cold: When bathing, soak your feet and exfoliate areas where calluses – caused by the friction of socks rubbing against the insides of your shoes – build up. This often happens on the heels and balls of the feet – those same areas that

24 • Health & Wellness

Photo contributed

Treat your feet to pampering now to prepare for sandal season.

need the extra lotion. Use a pumice stone to help keep those calluses in check, leaving you with soft feet ready for the beach and playing in the sunshine.

• Yellow is the color of the sun, not your toenails: Yellow toenails are a sign of a fungal infection, which can be treated with Dr. Paul’s Piggy Paste. About 14 percent of Americans have this type of fungus, which leaves nails looking textured with a dark yellow coloring. Dr. Paul Kinsinger developed the gel to treat his patients at his Illini Family Medicine in Washington, Ill. With proper usage, you’ll start to see

improvements between two to six weeks, leaving you with beautifullooking toes by the time spring has sprung.

• Cabin fever? Give your feet a breath of fresh air: You wouldn’t think you’d have to worry about sweaty feet in the winter months, but when confined to socks and shoes, moisture can build up. Wear sweatwicking socks to help prevent blisters when working hard like shoveling snow or going for a winter hike.

And take off your shoes and socks every once in a while to let your feet breathe.

• Surprise your feet with a spa

package: This tip is for both men and women. Establishing a pedicure schedule will keep your feet exfoliated and moisturized on a consistent basis, and your toenails will be trimmed to a suitable length, helping to prevent any ingrown nails. And if you are planning a tropical spring break trip, be sure to schedule a pedicure just before you leave, so you’ll be ready to show off your feet at their finest.

It takes time to pamper your feet to be ready for sandal season, so be sure to get started moisturizing and treating any infections immediately.

Your feet will thank you.

Winter 2014

HEALTH

Tips for interpreting nutrition facts labels

T

ake a trip to the grocery store and you’ll encounter miles of aisles stocked with thousands of food products. Every product has a story to tell or better yet, sell. Information printed on packages is helpful but it’s often confusing and even a bit misleading.

While lists of ingredients and the Nutrition Facts panel are there to help shoppers choose foods to fit their nutritional needs, it’s not always easy to interpret. Learning how to decode the jumble of numbers and percentages is the first step in shopping for healthier foods.

“The best guide for making decisions affecting your diet is the nutrition facts panel, which is regulated by the FDA and for meats and poultry by the USDA,” said Carolyn O’Neil, registered dietitian and nutrition advisor for BestFoodFacts.org. “The Nutrition Facts panel lists all of the important specs, such as calories, fats, sodium, fiber, sugar and several key vitamins and minerals.”

Nutrition label 101 Here are some of O’Neil’s tips on understanding nutrition labels, so you can be a more informed consumer and make healthier decisions for your family.

• Always note serving sizes: While a food or beverage may seem like a good nutritional fit, the first thing to notice should always be the serving size. Watch out because if you read that a serving contains 100 calories, for

instance, that may be for 8 ounces of a juice beverage and the container may hold 16 ounces.

• Be aware of unhealthy contents: If looking to limit fat, sodium and sugar, pay close attention to these call outs on the label. Some foods might deliver more than your daily limit for sodium! Remember that trans fat should be avoided completely.

• Look for the good stuff: A healthy diet consists of vitamins and

nutrients which nutrition labels also spell out. Go for foods that are good sources of the good guys – dietary fiber, vitamins A and C, calcium, iron and potassium.

• Don’t be fooled by healthy looks: While package design may illustrate people engaging in healthful activities, pretty farm scenes and adorned with “healthy” words, note that the FDA does not regulate the use of creative brand names. As always, it is the nutrition facts label where a consumer can see what’s really inside.

• Trust health claims: The FDA closely monitors the use of health claims on food packaging. So, if you see wording such as “heart healthy,” you can be confident the company had to meet nutrition criteria set by the FDA. Prepared with nutrition label knowhow, shoppers can put this valuable information to work to make food shopping easier on the next trip to supermarket. For other tips visit www.

BestFoodFacts.org.

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Health & Wellness • 25

HEALTH

Lowering your cholesterol naturally

M

aintaining a healthy cholesterol level is an important part of good health.

While many Americans try to keep their cholesterol in check, some take medication to improve it. According to the Centers for Disease Control, nearly one in four American adults currently take statin medications to help reduce their cholesterol levels.

David Grotto, registered dietitian and best-selling author of “The Best Things You Can Eat,” has shared a few tips for those who need advice on how to support their overall health, including ways to help lower cholesterol naturally.

Eat a healthy diet Many people may believe that once they are taking a statin medication, they can resume their regular eating habits.

Unfortunately, that’s not the case. To achieve healthy cholesterol levels, it’s important to eat wholesome foods rich in essential nutrients that will help nourish your body, such as fruits, vegetables, whole grains and lean proteins.

“Eliminate trans fat, and reduce saturated fat sources in your kitchen and your diet,” said Grotto. “When cooking, opt for canola and olive oil. In general, add foods rich in omega-3 fatty acids to your diet, as this ‘good’ fat can help lower your ‘bad,’ or LDL cholesterol levels.”

The National Cholesterol Education Program (NCEP) also recommends 2,000 milligrams of plant sterols and stanols as part of a therapeutic diet to help lower cholesterol•. Plant sterols and stanols are naturally present in small quantities of vegetable oils, nuts, legumes and whole grains; however, most people only consume about 200 milligrams through their regular diet.

Take quality supplements There are dietary supplements that may help lower your cholesterol•. Grotto recommends looking for quality supplements from trusted brands verified by a credible third-party organization, such as the United States Pharmacopeia (USP).

He has partnered with Nature Made(r), the first national vitamin brand in the U.S. to earn United States Pharmacopeia (USP) verification on many of its products. “I always recommend Nature Made CholestOff(r) Plus• to my patients

26 • Health & Wellness

Photo contributed

Lower cholesterol with easy lifestyle changes.

because CholestOff Plus is clinically proven to lower cholesterol in just six weeks and provides an additional 1,800 milligrams of plant sterols and stanols to help meet the NCEP recommendation for cholesterol reduction. Nature Made is also the number one recommended brand among pharmacists in eight key product categories† including Cholesterol Management- Natural,” said Grotto.

Stick to your prescription regimen and talk to your doctor Statin medications work on an ongoing basis, so make sure you stick to

the prescribed dosage. Speak with your health care provider or pharmacist to ensure your medications and supplements can be taken together. In addition, make sure to check in with your doctor as dosage adjustments may be required over time.

For more information on Nature Made CholestOff Plus, visit www.naturemade. com and for more heart healthy tips from Grotto, visit www.davidgrotto.com.

• Products containing at least 400 mg per serving of plant sterols and stanols, eaten twice a day with meals for a daily

intake of at least 800 mg as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. One serving of Nature Made CholestOff(r) supplies 900 mg of plant sterols and stanols per serving for a daily intake of 1800 mg. †Based on US News & World Report - Pharmacy Times Survey for Letter Vitamins, Omega-3/Fish Oil, Coenzyme Q10, Flax Seed Oil, Herbal supplements, Cholesterol Management-Natural, Garlic (tie) and Diabetic Multivitamins (tie).

Winter 2014

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Winter 2014