Healthy LifeTimes 2013 by Mountain Times Publications

Healthy LifeTimes 2013

GETTING PHYSICAL for good health

HEALTHY EATING for a lifetime

Heart disease, cancer, stroke, diabetes ... ARE YOU AT RISK?

Healthy LifeTimes — Supplement to Mountain Times Publications

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AM I AT RISK? – Compiled by Kellen Moore, Graphic by Jennifer Canosa

Even the best doctors can’t perfectly predict who will suffer from heart disease, diabetes, stroke or cancer – or any condition, for that matter. But there are certain risk factors that increase the chances of getting one of those conditions, which at worst can kill or at best can seriously detract from quality of life. Not all risk factors are within a person’s control, but many are. Think about your own life: Are you doing all you can to reduce risk?

STROKE RISK FACTORS

HEART DISEASE RISK FACTORS

• High blood pressure • Atrial ﬁbrillation • High cholesterol • Plaque and fatty deposit buildup • Diabetes • Circulation problems • Tobacco use • Excessive alcohol use • Physical inactivity • Obesity • Older age • Family or personal history of stroke

• High cholesterol • High blood pressure • Diabetes • Tobacco use or secondhand smoke • Poor diet high in saturated fats and cholesterol • Physical inactivity • Obesity • Excessive alcohol use

CANCER RISK FACTORS

DIABETES RISK FACTORS

• Growing older • Tobacco use • Sunlight, including natural sunlight and tanning beds • Radiation • Certain chemicals and substances, including some hormones • Some viruses and bacteria • Family history of cancer • Excessive alcohol use • Poor diet, lack of physical activity or being overweight

• Impaired glucose tolerance • Age over 45 • Family histories of diabetes • Obesity • Lack of regular exercise • Low HDL cholesterol or high triglycerides, high blood pressure • Certain races and ethnicities, including blacks, Hispanics, Asians, Paciﬁc Islanders, American Indians and Alaska Natives • Past history of gestational diabetes

taying healthy can feel like a full-time job. But your life depends on it. Whether it’s warding off heart disease, stroke, cancer and diabetes, or merely maintaining general health of mind and body, the “Healthy LifeTimes” guide is designed to provide a base of information critical to your health. Because no one’s health experiences are exactly the same as another’s, it’s important to talk to your doctor about your personal needs and goals. Your body does a lot for you. What are you doing for it?

— By Kellen Moore

February 2013

Healthy eating habits BY MATTHEW HUNDLEY matthew.hundley@averyjournal.com

The eating habits that best suit a long-distance runner are not the same as those that best suit a body builder, a growing child or someone simply trying to shed a few pounds. No matter what your goal may be, however, several fundamental, of healthy eating stay the same. Dr. John Skarda of Cannon Memorial Hospital laid out some basic principles of healthy eating that hold true regardless of the goals you are striving for. “I think that the basic things are that you want to eat a diet that has high fiber and limited in foods that have what I call empty calories,” Skarda said. “You want things that are nutrient dense, but calorie limited.” Avoiding empty calories – those foods that do provide caloric energy but have little or no other nutritional value – is where establishing healthy-eating habits can make the difference, and by reducing or eliminating intake of certain food items and introducing others into your daily routine. “Excess of fats from meats sources, excess of salt and excess of empty sugar calories should be avoided,” Skarda said. “The best diet, usually, is going to be high in fruits, vegetables, berries and nuts, but limited in animal sources.”

Skarda also warned about excessive salt consumption, as most experts agree that it contributes to the risk of hypertension, which, in turn, increases the chances of stroke or cardiac events. Skarda kept his healthy-eating advice general because, as he said, specific nutritional plans will vary widely depending on what nutritional and exercise goals an individual may be pursuing. “If somebody is doing a lot of muscle building, they will want to make sure they are getting adequate protein,” Skarda said, noting that the need for high protein intake would not apply to someone simple trying to lose weight. In turn, someone focused on weight loss will have different dietary needs than an individual training for a marathon.

“Obviously, someone who is getting a lot of intense exercise is going to require more calories,” Skarda said. In the end, any dietary plan will have to be planned around the goals and needs of the individual, even taking into account genetic factors. “Some people have more basal metabolism than others and require more calories,” Skarda said. “Some people can’t gain weight if they try, and some have to work really hard to lose weight.” To learn more about healthy-eating habits, click to www.eatright.org, the website of the Academy of Nutrition and Dietetics, for information on healthy weight loss, nutrition for kids and managing disease through healthy-eating habits.

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February 2013

Be heart smart BY SHERRIE NORRIS sherrie.norris@mountaintimes.com

According to the N.C. State Center for Health Statistics, heart disease accounted for more than 17,000 deaths in North Carolina in 2010. From 2007-2011, heart disease has accounted for more than 400 deaths in Watauga County. Heart disease is the leading cause of death for both men and women in the United States. Heart disease refers to several types of heart conditions, among which coronary artery disease is the most common, causing heart attacks, angina, heart failure and arrhythmias. According to Appalachian Regional Health Department, the

good news is that the risk of heart disease can be greatly reduced, through lifestyle changes, and in some cases, through medication. It’s important to remember your ABC’S: A: Aspirin — Appropriate aspirin therapy as prescribed by your doctor. B: Blood pressure — Control your blood pressure and reduce sodium intake. C: Cholesterol — Cholesterol management. S: Smoking — Smoking cessation. Two very important components of prevention and control of heart disease risk factors are diet and exercise. In addition to the ABC’S, add D and E:

D: Diet — Make sure to eat a healthy diet and get your recommended servings of fruits and vegetables. E: Exercise — Be active every day. For adults, two hours and 30 minutes of moderate aerobic activity is recommended each week. Health department officials recommend the Greenway Trail in Boone as a central, easy-to-access, scenic and safe location for outdoor physical activity. Walkers, runners, cyclists, wheelchairs, strollers and hikers are all permitted, as well as your fourlegged friends, as long as they are on a leash. A great resource for learning more about heart disease is the Million Hearts website: http://millionhearts.hhs.gov/index.html.

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Cardiology staff offers advanced services Appalachian Regional Healthcare System raised the bar for cardiac services in the High Country in late 2012 when it added some of the country’s top-rated cardiologists to its Cardiology Center staff. The additional expertise has allowed the center to begin offering advanced, state-of-the-art cardiology services and procedures never before performed in this area. Patients can now receive the highest level of diagnostic testing and treatment within a few miles of home, rather than having to travel to larger medical facilities, at least two hours away. Coronary angioplasty and stenting are among the newest procedures provided at the center, adding to a full menu of cardiac services that includes EKGs, echocardiograms, stress echocardiograms, exercise treadmill tests, diagnostic catherization, pacemakers, defibrillators, atrial fibrillation monitors, heart monitors, implantable monitors and cardiac resynchronization. According to the center experts, one American dies every 32 sec-

onds of cardiovascular disease, and disorders of the heart and blood vessels. As the leading cause of death in the U.S., cardiovascular disease costs society more than $83 billion each year in health services, medications and lost work time due to disability. Information provided by the center’s testing, in its recently accredited Echocardiography Laboratory, is useful in the detection and management of many types of heart disease. It is estimated that about 10 million echocardiograms, a noninvasive diagnostic procedure, are performed annually in the United States. The Echocardiography Laboratory at Watauga Medical Center is one of a growing number of echocardiography laboratories in the United States, Canada and Puerto Rico to be recognized for its commitment to high quality patient care and its provision of quality diagnostic testing. Voluntary accreditation status signifies that the facility has

been reviewed by an independent agency, which recognizes the laboratory’s commitment to quality testing for the diagnosis of heart disease. The Cardiac Center’s clinical director, Lesley Hastings, said that combining a low-sodium diet with exercise is the key to healthy hearts. “Whenever we deviate from a good diet and exercise, our chances increase for heart disease,” she said. “Family history also plays a big role, too, but remember — anyone who walks three times a week is off to a good beginning to prevent cardiac problems.” “And,” she said, “some exercise is always better than none.” She recommends yearly exams and routine cholesterol checks. “Being proactive is much better than reactive with our health,” she said. For more information, visit www.apprhs.org and click on the cardiac services tab or call (828) 264-9664 to schedule an appointment.

Healthy LifeTimes — Supplement to Mountain Times Publications

February 2013

Strokes: Reducing your risk BY MATTHEW HUNDLEY matthew.hundley@averyjournal.com

When people think of strokes, they often think of the heartbreaking physical disabilities that sometimes follow a stroke, which at times leave people partially paralyzed, confused or relearning basic motor skills or speech. Although those effects are tragic, the stroke that caused them is actually a vascular disease. Stroke is a general term that refers to several types of blockages or bleeding within the brain. Regardless of the type, all strokes constitute an emergency and demand immediate medical attention. A vascular disease caused by many of the same factors that can lead to heart attacks, strokes can take the form of both blockages – usually caused by clots – or bleeding within the brain, both of which have the potential to cause brain damage through lack of oxygen. While the sudden death associated with some types of stroke can be quite frightening, the physical disabilities often experienced by survivors as a result of brain damage can also be tragic. Fortunately, healthconscious individuals can take steps to reduce their risk of stroke, according to John Skarda, a doctor specializing in emergency medicine at Cannon Memorial Hospital, who lists hypertension – excessively high blood pressure – as foremost among the controllable factors that may lead to a stroke. “The biggest thing is that people should be aware of whether they have hypertension, and, if they have it, to get it treated,” said Skarda, who also noted controlling cholesterol, monitoring ideal body

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weight, managing sleep apnea and engaging in regular exercise as steps that can lower the risk of a stroke. “Those are the best things people can do to prevent vascular disease in general.” Skarda said that while many factors that contribute to stroke can be controlled, some come from the genetic roll of the dice, which means that everyone should have regular checkups to assess risk. “The one we can’t control is family history,” Skarda said. “I think that each person should be evaluated for their risk factors. They should get their cholesterol checked, get their blood pressure checked and

do the lifestyle changes; healthy diet and exercise. Probably the biggest problem in the U.S. is that we have a lot of obesity, and then there are a lot of people that do not get a lot of exercise.” Fortunately, according to Skarda, the same measures that prevent strokes will also help fight heart disease and other ailments related to vascular health. “I think the best way to look at vascular disease is that it is a systemic disease,” he said. To learn more about strokes, their effects and reducing their risk, visit the national stroke association website by clicking to www.stroke.org.

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Healthy LifeTimes — Supplement to Mountain Times Publications

February 2013

Don’t let cancer frighten you BY HEATHER SAMUDIO heather.samudio@mountaintimes.com

Just the word cancer can cause anxiety and concern, but there are ways to prevent cancer risk and continued research is giving the medical community more and more ways to successfully treat the disease. There are more than 100 different types of cancer and each with its own path of prevention as well as available treatments. Research is showing that screening for cervical and colorectal cancers as recommended helps prevent these diseases by finding precancerous lesions so they can be treated before they become cancerous, according to the Centers for Disease Control and

Prevention. Screening for those cancers and breast cancer can help find the diseases at an early stage that is highly treatable. Vaccines are also beginning to offer a way to reduce some cancer risks. The Human Papillomavirus vaccine can help prevent most cervical cancers and some vaginal and vulvar cancers. The CDC said the hepatitis B vaccine can help reduce liver cancer risk. As doctors and oncologists work to offer screenings, information and referral services available to all Americans, they are doing their part to reduce cancer incidence and death. There are things individuals can do for themselves to help reduce risk.

The CDC recommends individuals receive regular medical care, avoid tobacco, limit alcohol use, avoid excessive exposure to ultraviolet rays from the sun and tanning beds, eat a diet rich in fruits and vegetables, maintain a healthy body weight and be physically active. According to United States Cancer Statistics: 1999-2000 Incidence and Mortality web-based report, more than 560,000 people, about 1,500 people each day, died of cancer in the United States in 2009. Individuals can decrease these numbers by following the advice of a doctor and the tips provided by the CDC, the American Cancer Society, the Mayo Clinic and the National Cancer Institute.

Most commonly diagnosed cancers in the US • Breast Cancer – Most common cancer among women. One of the leading causes of cancer death among women of all races. Reduce your risk: Limit alcohol. Don’t smoke. Control your weight. Be physically active. Breastfeed if you’re a mother. Limit dose and duration of hormone therapy. Avoid exposure to radiation and environmental pollution. (Source: Mayo Clinic) • Cervical Cancer – Used to be the leading cause of cancer death for women; however, in the past 40 years, the number of cases and deaths has decreased dramatically. The decrease has been attributed to regular Pap tests. Reduce your risk: Talk to your doctor about the Human Papillomavirus vaccine. Get regular Pap tests. Undergo screenings if you are having any symptoms or are considered high risk for cancer. (Source: CDC) • Colorectal Cancer – The second leading cause of cancer-related deaths in the United States and the third most common cancer in men and in women. Reduce your risk: Get screenings and testings done regularly, especially those who have a strong family history of colorectal polyps or cancer. Increase the intensity and amount of physical activity. Limit intake of red and processed meats. Get recommended levels of calcium and Vitamin D. Eat more fruits and vegetables. Avoid obesity and weight gain. Avoid excess alcohol. (Source: American Cancer Society) • Lung Cancer – More people die from lung cancer in the U.S. than any other type of cancer. Reduce your risk: Don’t smoke, or stop smoking. Avoid secondhand smoke. Test your home for radon. Avoid carcinogens at work. Drink alcohol in moderation, if at all. Exercise. (Source: Mayo Clinic) • Ovarian Cancer – Each year, approximately 20,000 women get ovarian cancer, which is the fifth leading cause of cancer death in

women. When found in its early stages, treatment is most effective, according to the CDC. Reduce your risk: Use oral contraceptives. Those who become pregnant and breastfeed are less likely to get ovarian cancer. For those at risk, it can be decreased with surgery to close both fallopian tubes, a hysterectomy or surgery to remove both ovaries. (Source: The National Cancer Institute) • Prostate Cancer – The most common cancer among men and one of the leading causes of cancer death among men. Reduce your risk: Maintain a healthy weight. Keep the amount of fat you get from red meat and dairy products to a minimum. Watch your calcium intake by avoiding taking more than 1,500 mg of calcium a day. Eat more fish and avoid trans fatty acids found in margarine. Avoid smoking. Seek medical treatment for stress, high blood pressure, high cholesterol and depression. If you are older than 50, or if you are older than 40 and are African-American or have a family history of prostate cancer, discuss

your need for a yearly rectal examination and other tests. (Source: Prostate Cancer Foundation) • Skin Cancer – The most common form of cancer in the U.S. Reduce your risk: Seek shade during midday hours to avoid UV rays. Wear clothing to protect exposed skin. Wear a hat with a wide brim to shade the face, head, ears and neck. Wear sunglasses that wrap around and block as close to 100 percent of both UVA and UVB rays as possible. Use sunscreen with SPF of 15 or higher and both UVA and UVB protection. Avoid indoor tanning. (Source: CDC) • Uterine Cancer – The fourth most common cancer in women and the most commonly diagnosed gynecologic cancer. Reduce your risk: Increase levels of physical activity. Maintain a healthy body weight. Get proper treatment of pre cancerous disorders of the endometrium. Some women who are finished having children can have a hysterectomy to reduce their risk, especially if they are already at risk. (Source: American Cancer Society)

February 2013

Healthy LifeTimes — Supplement to Mountain Times Publications

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Resources for a healthy mind BY ANNA OAKES anna@mountaintimes.com

In a given year, approximately one in four adults is diagnosable for one or more mental disorders, and one in five children suffer from a debilitating mental disorder at some point during their life, according to the National Institute of Mental Health. In Watauga County, suicide was the seventh leading cause of death from 2005 to 2009, according to statistics referenced in the 2011 Watauga County Health Assessment. The suicide mortality rate was 19.5 per 100,000 people, higher than the state average of 12 per 100,000 and the national rate of 11.3 per 100,000. If you or someone you know is feeling depressed, stressed, anxious, confused or mentally or emotionally unbalanced, a number of resources in the High Country are here to help. First, see your doctor. He or she can refer you to a mental health professional. Or you could start with Smoky Mountain Center, which provides screening, assessment and referral for mental health, developmental disabilities and substance abuse services for seven western counties, including Ashe, Avery and Watauga. Call the Smoky Mountain Center ACCESS line at (800) 849-6127 to speak with a mental health professional who will listen and ask questions to learn about the nature and extent of the problem the individual is facing. Smoky Mountain Center can provide options for individuals even if they do not have private insurance, Medicaid or

Medicare. “Although service availability can vary from county to county, the state of North Carolina does provide financial assistance for mental health, substance abuse and developmental disability assessments and additional follow-up services as needed,” said Vanessa Brumfield, community relations coordinator for Smoky Mountain. Persons with a mental illness or disorder may also benefit from the programs of NAMI High Country, an affiliate of the National Alliance on Mental Illness that serves Ashe, Avery, Watauga and Wilkes counties. NAMI affiliates and volunteer leaders work in local communities across the country to raise awareness and provide essential and free education, advocacy and support group programs. NAMI High Country’s programs include a support group that meets at 2 p.m. on Tuesdays and Thursdays, “In Our Own Voice” presentations for groups, a monthly meeting on first Mondays at 7 p.m. and soon, a peer-to-peer counselor training class. “I think that support is a huge part of our reason for being,” said Laura Anne Middlesteadt, a NAMI High Country board member. “It’s a very nonjudgmental group of people. We’ve all heard it and are not afraid to talk about it — we bring it all out into the sunshine and deal with it.” NAMI High Country meets at the Watauga County Social Services facility at 132 Poplar Grove Connector. Email info@NAMIhighcountry.org, search for the group on Facebook or call (828) 278-9293.

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No bones about it BY KELLEN MOORE kellen.moore@wataugademocrat.com

When it comes to overall health, bones may not be near the top of the priority list. But as the frame and structure for the entire human body, maybe they should be. The health of your bones determines whether you can stand upright in older age or stoop over. Whether you can dust yourself off and get back up after a fall or suffer a broken bone. Whether you can bound out of bed each morning or wake up with stiffness. Osteoporosis Dr. Stephen Fleming, a physician at OrthoCarolina in Boone, said the most common bone-related problem he treats is osteoporosis. Osteoporosis occurs when bones lose density and become weak, meaning they can break from a minor fall or even from simple actions such as sneezing or bumping into furniture, according to the National Osteoporosis Foundation. The bone disease risk is especially common among aging women, who lose estrogen at menopause that helped maintain bone density. For those young folks who think osteoporosis is decades away, know

Tom Grogan squats under the watchful eye of physical therapist Alicia Debord at The Rehabilitation Center within the Paul H. Broyhill Wellness Center. PHOTOS BY KELLEN MOORE

this: The more bone you have at the time of peak bone mass — usually between ages 18 and 25 — the less likely you are to break a bone or get osteoporosis later in life, according to the foundation. Falls and breaks Anything from a simple slip to

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a dramatic snowboard crash can lead to a fractured or broken bone — whether or not the person has osteoporosis. The distal radius fracture, or a break of the wrist, is among the most common types of fractures, Fleming said, because of the CONTINUED ON PAGE 9

February 2013

Healthy LifeTimes — Supplement to Mountain Times Publications

BONE CARE CONTINUED FROM PAGE 8

tendency to stick out a hand during a fall. “You see it from kids to 100-yearolds,” he said. Among older people, hip injuries can be especially difficult to cope with, as they can’t be put into a cast and often have to be treated with surgery, he said. “Sometimes that leads to a gradual (health) decline in people,” he said. People undergoing radiation therapy for cancer may also have an increased risk of fractures, as the radiation can lead to bone loss.

Ways to protect bones While not every bone issue can be predicted or prevented, there are some ways to ward off the most common bone problems. Diets rich in Vitamin D, protein and calcium, including foods such as milk, yogurt and spinach, can help build strong bones, Fleming said. He also urged people to take steps to prevent falls, including using a cane or walker. Use common sense: If the driveway is slick with ice, consider whether you really need to pick up the mail immediately. Staying active is by far the best thing to do to fight off osteoporosis, Fleming said, especially with exercises that involve weight-bearing

Physical therapy can assist with balance and strength, which are critical to preventing falls and keeping bones healthy. stress. Fleming said starting off light and gradually building up can help newcomers to exercise ease into it. “Nobody’s trying to bulk up and look like Arnold Schwarzenegger when they’re 60 to 90,” he said. Physical therapist Jeanne Bradshaw, executive director of rehabilitation services and the Wellness

Center for Appalachian Regional Healthcare System, agreed that weight exercise is critical. “The research doesn’t really support that just walking is enough exercise … to prevent bone loss,” she said. “You’ve got to incorporate some resistance training and some different modes of impact.” Activities such as climbing stairs or doing squats are good examples, she said. Visiting a physical therapist also can help restore stability and balance, lessening the risk of falls. Improving the lighting in your home and removing throw rugs and other items can help ensure a smooth walking area, she said. “As you get older over time, I think it just becomes a generally accepted thing that your balance gets worse and you don’t walk as well,” Bradshaw said. “Rehabilitation can help with that.” The Wellness Center is currently developing a “Thrive” program to provide seniors a chance to work on balance, general strength and conditioning with supervision, Bradshaw said. The staff expects those classes to begin in March or April. Tai chi, an ancient Chinese practice, also is becoming a popular way to get gentle exercise while working on balance, she said. The Lois E. Harrill Senior Center offers tai chi and other exercise classes during portions of the year. Call (828) 265-8090 to learn more about the center’s programs.

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Seeing things clearly BY SHERRIE NORRIS sherrie.norris@mountaintimes.com

Diabetes is the leading cause of vision loss in the United States for those younger than 60 — and an “entirely preventable” condition, according to local experts. If you have diabetes, the doctors advise, you need to have your eyes dilated at least every 12 months to look for damage to the small blood vessels in the back of the eye. Drs. Daniel Sullivan and Chad Henson of Blue Ridge Vision urge people of all ages to take control of their eye health through early detection to help minimize the risk of developing glaucoma, a disease that damages the optic nerve and often results in loss of sight. Glaucoma is the second leading cause of blindness in the U.S., with awareness surrounding the disease

relatively low. Results from the American Optometric Association’s latest American Eye-Q consumer survey, provided by Blue Ridge Vision, indicate the following: • 90 percent of respondents think glaucoma is preventable; only 10 percent know that it is not, but that it is treatable. • 86 percent do not know what part of vision glaucoma affects (deterioration to peripheral vision), making it hard to see. • 72 percent think glaucoma has early warning signs. It does not. Only an exam that dilates the eyes can show what’s going on. Regular eye exams are the first line of defense for early detection of glaucoma, according to the AOA. The disease often strikes without pain or other symptoms, so it is crucial for patients to receive a dilated eye exam where their eye

doctor can thoroughly examine the pressure and nerves inside the eyes for potential signs of the disease. Americans are not aware of the factors that put them most at risk for developing glaucoma; 86 percent of American Eye-Q respondents are unaware that a person’s race places them at a higher risk of developing glaucoma. According to the Glaucoma Research Foundation, glaucoma is six to eight times more common in blaks than Caucasians. Other risk factors include those who have a family history of glaucoma, hypothyroidism, are older than 60, or individuals who have had severe eye trauma. Treatment for glaucoma includes prescription eye drops and medicines to lower pressure in the eyes. In some cases, laser treatment or surgery may be effective in reducing pressure.

Clearer vision for aging eyes

Individuals older than 50 are at the greatest risk for developing more serious eye disorders such as macular degeneration, diabetic eye disease and cataracts, say physicians at Graystone Eye Center of Boone. Great strides have been made in technology in recent years and Graystone Eye is dedicated to staying on the cutting-edge of this new technology for the benefit of their patients, according to Graystone. For example, cataract surgery was once performed only if the lens was very cloudy and the patient could barely see. “Technology is so advanced now, we perform surgery much earlier leading to substantial improvement in vision,” said Graystone cornea specialist, Dr. Richard Chang. “The newer advanced, multifocal lens implants available correct

both near and distance vision and astigmatism following cataract surgery. According to refractive specialist, Dr. Trey Oursler, “A number of our older patients who aren’t candidates for iLASIK opt for clear lens exchange. This is an elective procedure, very similar to cataract surgery, and one that reduces the individual’s dependence on glasses. The added benefit is these patients will never get a cataract.” As baby boomers reach retirement age, the incidence of macular degeneration also increases.

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Retina specialists, doctors Reginald Williams and Patrick Kelty, encourage seniors to get a complete eye exam annually to head off the potential for serious and irreversible vision loss. “An ounce of prevention is still worth a pound of cure for this eye disease,” Williams said. Kelty said, “It’s heartbreaking to see patients come in to our office who have waited too long for treatment that could have preserved their vision. If treated early with Avastin or Lucentis injections, damage can be sometimes be reversed. However, early intervention is critical.” For more information regarding advanced lens implants available or current treatment options for macular degeneration, visit graystone-eye.com, or call (828) 322-2050 for a consultation. — Compiled by Sherrie Norris

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February 2013

UV protection important Most Americans know the importance of UV blocking sunscreen to protect their skin from aging and diseases. Unfortunately, according to the AOA’s American EyeQ survey, only 32 percent of Americans understand the same is true when it comes to protecting their eyes from aging and diseases. “Summer can be a dangerous time for the eyes because people spend so much time outdoors, exposed to the sun,” said Sue Lowe, O.D., an AOA UV protection expert. “Overexposure to ultraviolet rays fast forwards aging of the eyes and increases the risk for serious diseases.” If the eyes are exposed to excessive amounts of UV radiation over a short period of time, a “sunburn” called photokeratitis can occur. This condition may be painful and include symptoms such as red eyes, a foreign body sensation or gritty feeling in the eyes, extreme sensitivity to light and excessive tearing. Photokeratitis is usually temporary and rarely causes permanent damage. Ongoing exposure to UV radiation, however, can cause serious harm to the eyes and age them prematurely. According to Dr. Henson at Blue Ridge Vision, research has shown that exposure to small amounts of UV radiation during a period of many years increases the chance of developing cataracts, macular degeneration and eye cancer. Long-term exposure may

also cause damage to the retina, a nerve-rich lining of the eye that is used for seeing. “In addition to sunglasses or sunglasses with UV protection, certain contact lenses incorporate an ultraviolet blocker in the lens, which helps further reduce exposure to UV light that can eventually cause cataracts and other eye problems,” Lowe said. “In addition to wearing sunglasses or protective contact lenses, applying UV-blocking sunscreen around the eye area and wearing a hat will further protect the eyes and help prevent premature aging.” To provide adequate protection for the eyes, the AOA recommends sunglasses and protective contact lenses should: • Block out 99 to 100 percent of both UV-A and UV-B radiation • Screen out 75 to 90 percent of visible light • Sunglasses should be perfectly matched in color and free of distortion and imperfection and have lenses that are gray for proper color recognition. Henson also urges parents to remember to protect the eyes of infants and children from the sun. This is particularly important as kids tend to spend more time in the sun. A good way to monitor health, maintain good vision and keep current on the latest UV protection is through annual comprehensive eye exams. For more information, call (828) 264-2020 or visit www.blueridgevision.com.

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February 2013

Healthy LifeTimes — Supplement to Mountain Times Publications

Page 11

Can you hear me now? ment. While most hearing loss is permanent, an audiologist will determine the best treatment, which may include hearing aids, assistive listening devices and hearing rehabilitation.

BY SHERRIE NORRIS sherrie.norris@mountaintimes.com

According to the American Academy of Audiology, more than 36 million American adults have some degree of hearing loss, with more than half of those younger than the age of 65. While hearing loss is among the country’s increasing health concerns, experts agree that it is often preventable. Regular hearing screenings and knowing the signs of hearing loss can protect your hearing. The American Association of Audiologists indicates that hearing loss can be caused by exposure to loud noises, ear infections, trauma or ear disease, harm to the inner ear and ear drum, illness or certain medications and deterioration due to the normal aging process. Surprisingly, to some, it seems, the amount of noise Americans are exposed to today plays an important role in the recent increase of hearing loss across the nation and not just for the elderly. If you or your loved ones have begun to avoid social gatherings or keep to yourself in noisy environments, you may have a hearing problem. If you have difficulty hearing conversation in restaurants or crowded environments, or hearing people talking to you without looking directly at them — and if you experience a constant pain or ringing in your ears, you may be experiencing

If you think you may have a hearing loss, you need to see an audiologist, a licensed and clinically experienced health-care professional who specializes in evaluating, diagnosing and treating people with hearing loss and balance disorders. hearing loss. Most of us don’t know how to recognize the first signs of hearing loss — or which health professional is qualified to diagnose and treat the condition. If you think you may have a hearing loss, you need to see an audiologist, a licensed and clinically experienced health-care

professional who specializes in evaluating, diagnosing, and treating people with hearing loss and balance disorders. The first step in treatment of a hearing problem, the AAA advises, is to have your hearing evaluated, which will determine the level of hearing loss you may have and any recommended treat-

Protect Your Hearing The experts agree that we often take our ears for granted, until problems arise. There are more ways to protect our ears and hearing from permanent damage than by staying away from loud noises. Listed below are a few suggestions: • Don’t try to clean your ears by poking anything into the ear canals. You may injure the delicate skin or impact earwax. • Reduce the risk of ear infections by treating upper respiratory tract infections promptly. • Avoid swimming in dirty water. • Dry your ears after bathing. • Wear a helmet while bicycling and playing contact sports. • Wear a seat belt when travelling by car. • Avoid falls – for example, don’t stand on the top rung of a ladder. • Take all precautions while scuba diving. • Avoid exposure to noise when you can and wear earplugs in noisy envivronments, such as music or motor racing events.

Page 12

Healthy LifeTimes — Supplement to Mountain Times Publications

Free Melanoma Screening Clinic In honor of Melanoma Skin Cancer Awareness Month in May Boone Dermatology will host a Free Melanoma Screening Clinic 10 a.m. – 2 p.m., Friday, May 10. First-come, first-serve basis.

Boone Podiatry, P.A. 610 State Farm Road, Ste. C Boone, NC 28607

(828)265-3668 (800)443-7385 www.myboonepodiatry.com

February 2013

Tips to maintain healthy skin BY HEATHER SAMUDIO heather.samudio@mountaintimes.com

Healthy skin is not always a top priority, but with a few simple tips and just an ounce of prevention, your skin can look great and you can avoid some very serious issues. Katie Caggiano, MS, PA-C, a physician assistant with Boone Dermatology Clinic for more than six years, offered her advice on having and maintaining healthy skin. “Wearing a broad-spectrum SPF 30+ sunscreen year round is very important,” Caggiano said, adding that it’s important to reapply the sunscreen every two hours when participating in outdoor activities. Using sunscreen is a major component of maintaining healthy skin and staying out of tanning beds is at the top of the list as well. “An ounce of prevention is worth its weight in gold,” she said. Using a moisturizer with ceramides in it can repair the barrier of the skin and moisturize it more effectively. “Most people have dryer skin during our cold, low-humidity winters in the mountains, so also adding a mild, sensitive skin nonsoap hydrating cleanser can help dramatically,” Caggiano said. Processed foods and sugars are known to age the skin, while foods that promote skin health include yellow and orange fruits and vegetables, including carrots and apricots, tomatoes, blueberries, salmon and nuts. Individuals should also attempt to

Sunscreen and moisturizing can assist in maintaining healthy skin. ‘An ounce of prevention is worth its weight in gold,’ says Katie Caggiano. PHOTO BY HEATHER SAMUDIO

keep stress levels under control as stress can “wreak havoc on all the body systems,” including the skin. “We know through studies that stress alone will cause acne to worsen,” she added. Cases of skin cancer also seem to be on the rise, and according to the American Academy of Dermatology, current estimates are that 1 in 5

Americans will develop skin cancer in their lifetime and by 2015, it is estimated that 1 in 50 Americans will develop melanoma in their lifetime. With these numbers, early detection is of the utmost importance. Caggiano said there aren’t great treatments for melanoma, making early detection the key factor.

Risk factors for having melanoma • Having a parent, sibling or child with melanoma • Having light skin and light eyes • Getting one or more severe, blistering sunburns as a child

• Increased UV exposure, especially using tanning beds * • Having 50 or more moles *People that use tanning beds, especially those age 35 and younger,

have a 75 percent higher risk of making a melanoma in their lifetime. Brazil has banned tanning beds and in Australia, no one younger than the age of 30 can indoor tan.

Smoking remains public health problem BY ADAM ORR adam.orr@mountaintimes.com

Even though public awareness of the dangers of smoking tobacco continues to grow across the country, tobacco use remains the, “single largest preventable cause of disease, disability, and death in the US,” according to the Centers for Disease Control. The percentage of American adults who smoke decreased from 20.9 percent in 2005, to 19.3 percent in 2010, meaning 3 million fewer smokers, but almost 1 in 5 adults still smoke. “Reducing tobacco use is a winnable battle — a public health priority with known, effective actions for success,” according to the CDC. “A combination of smoke-free laws, cigarette price increases, access to

Stop smoking help Resources designed to help smokers across the country kick the habit include Smokefree.gov, which provides a stepby-step quit guide and expert resources, as well as 1-800-QUIT NOW, a 24/7 toll-free telephone service that offers customized, “quit coaching,” in English, Spanish and translation services in other languages. proven quitting treatments and services, and hard-hitting media campaigns reduces healthcare costs and saves lives.” Nearly 1.5 million smokers use tobacco products each day across the North Carolina, according to the CDC. More than a quarter of those people are between 18-24 years old, and more than a fifth of the CONTINUED ON PAGE 13

February 2013

Healthy LifeTimes — Supplement to Mountain Times Publications

State, nonproﬁt agencies, expand dental care access BY ADAM ORR adam.orr@mountaintimes.com

Though the last 40 years have seen dramatic reductions in the prevalence of tooth decay, the North Carolina Department of Health and Human Services Oral Health Section said, “tooth decay (remains) the most common chronic infectious disease of childhood,” and estimates 37 percent of children entering kindergarten have already been affected. To combat the problem, the OHS is working to expand dental health prevention and educational services, including dental sealant projects, a comprehensive fluoride mouth rinse program, and school and community education presentations the agency hopes will help improve the oral health of children and adults. Tooth decay begins with reversible white spots, according to the OHS, that requires intervention. “The disease progresses to visible irreversible tooth decay without preventive intervention, as well as probable tooth loss, pain and suffering,” according to the OHS. It’s no wonder, then, that the OHS begins prevention with education campaigns targeted at the state’s youngest citizens by offering its “Into the Mouths of Babes” fluoride varnish service, but also by collecting

SMOKING CONTINUED FROM PAGE 12

state’s adult population are current smokers, with Ashe County smokers nearly a percent higher than the state average. North Carolina is not alone — the CDC estimates more than 45 million adults, or 19.3 percent of all adults in the United States smoke. The percentage of smokers also varies by state — 26.5 percent of West Virginia residents smoke, while just 9.3 percent of Utah smokes. Cigarette smoking is also the leading cause of preventable death in the country, according to the CDC, and claims more than 443,000 men and women each year. Despite increase anti-tobacco usage campaigns, including Tobacco Reality Unfiltered, the CDC reports that nearly 11 percent of children between 12 and 17 smoke. Locally driven incentives to decrease the prevalence of smoking and in turn second-hand effects has made some headway in recent years, although cuts in state funding would impede cessation rates. “Smoking has definitely decreased

and assessing important data on the oral health of students and providing consultation services to children and their parents. Public health officials measure dental health in two ways — through comprehensive scientific epidemiological surveys designed to measure and quantify the types of oral health of residents across the state, last conducted in 2003-2004, and school oral health assessments that screen about 200,000 elementary school students designed to spot children with dental problems early. For example, more than 22 percent of Ashe County kindergarten students were found to have untreated tooth decay in 2008-2009, higher than the state average of 17 percent. But just 3 percent of Ashe County fifth graders had untreated tooth decay during the same study, lower than the state average of 4 percent. By comparison, Watauga County kindergartners and fifth graders were lower than that state average in untreated tooth decay at each age, at 15 percent and 2 percent respectively. Healthy gums and teeth require diligence throughout our lives, according to officials, in the form of watching what we eat, and brushing and flossing, but also in the form of preventive treatment. The last four decades have seen

dramatic reductions in the prevalence of tooth decay, but “oral health disparities and difficulties with access to dental care still exist in North Carolina, and are a continued concern.” The OHS partners with local, “safety net dental clinics,” to provide dental care to those who most need it, but non-profit groups, like the North Carolina Missions of Mercy also offer free dental outreach programs. Since 2003, the organization has worked to address access to care problems facing the state’s underserved patients, and has provided more than $19 million in free dental care to more than 45,000 patients over the past decade. Currently, Missions of Mercy has enough equipment to set up an 80-chair full-dental clinic, including digital X-ray, sterilization, and all instrumentation and supplies, and clinics are generally set up with 20 to 80 chairs and services are provided for 300 to 3,000 patients per twoday event. But, despite the treatment resources available to fight dental disease, treatment alone cannot solve the problem. “Lifelong prevention and management of this infectious disease requires essential public health interventions,” according to the OHS.

over the last several years, but that has sort of leveled out in the past couple of years, “ said Teri VanDyke, of the Northwest Tobacco Prevention Coalition in a 2012 interview. That could be bad news for smokers who want to quit, as the CDC estimates most smokers are dependent on nicotine, which it said research suggests is as addictive as heroin, cocaine or alcohol. Although lung cancer is an ever pervasive risk, heart disease remains the leading killer of smokers, and smoking can lead to other complications including stroke, respiratory issues and other cancers. Health hazards caused by secondhand smoke to nonusers can also be devastating, exposing them to more than 7,000 chemicals, “including hundreds that are toxic and about 70 that can cause cancer,” according to the CDC. In short: smokers should kick the habit, or never get started in the first place, the CDC suggests. The good news, however, is that quitting smoking provides powerful health incentives, even for those who have smoked for years. In just two weeks to three months

after quitting smoking, your risk of heart disease drops, according to the NC Tobacco Prevention and Control Branch, followed by a decreased risk of stroke five years after quitting, as well as decreased risk of mouth, throat and esophagus cancer. The risk of lung cancer also drops by as much as half a decade after quitting smoking, according to the same agency. Quitting can also help your bottom line — the NCTPCB estimates that a one pack per day smoker can save more than $1,800 or more per year by quitting. North Carolina has also taken steps to address secondhand smoke. The state celebrated the third anniversary of the statewide “Smoke-Free Restaurants and Bars,” law on Jan. 2. “Ashe County residents have enjoyed three years of restaurants and bars serving up what you ordered without the health hazards of tobacco smoke,” said Northwest Tobacco Prevention Coordinator David Willard. Locally, tobacco is forbidden in many areas. For example, it is forbidden in Ashe County maintained buildings within 50 feet of the Department of Social Services.

Page 13

ARE YOU 65 OR OLDER?

Anytime Fitness is the only fitness center in the High Country that offers Silver Sneakers & Silver & Fit. A program where your Insurance Carriers, Medicaid, Medicare & Anytime Fitness cover the cost of your gym membership. Come in to see if you qualify or call your insurance agent. You have NO COST, this is a free service. Our Gym is open 24 hours per day, 7 days per week. Your membership also allows you to visit any of our 1800 gyms in the US and around the world for free. Come by and we will be glad to check it out for you.

Our staffed hours are: Monday - Thursday 11am - 7pm Friday 12pm - 5pm Saturday 12pm - 4pm Sunday Unstaffed Will meet for appointments if you can’t visit during staffed hours.

(828)386-1100 148 Hwy. 105 Ext. Ste. 101, Boone

Healthy LifeTimes — Supplement to Mountain Times Publications

Page 14

February 2013

NC’s battle with obesity Compassion. Excellence. Reliability.

Home Health Care

Personal care and support services that help you remain safely at home. by Medicaid, long-term care insurances, or other sources. Private pay is also accepted.

Please call

828-263-5350 Available 24 hours - 7 days/week

BY ANNA OAKES anna@mountaintimes.com

In the Tar Heel State — where sweet tea and barbecue are king — two-thirds of adults are overweight or obese, as well as one-third of children ages 7 to 10. The obesity rate has more than doubled in the last two decades, according to the Institute for Emerging Issues. The numbers are about the same in Western North Carolina, where 64.4 percent of adults are considered overweight or obese, according to a 2010 Behavioral Risk Factor Surveillance System Survey. In Avery County, 28 percent of adults are classified as obese, and not far behind are Watauga County at 25 percent and Ashe County at 24 percent, according to the institute. The key behaviors and cultural trends associated with obesity, according to Eat Smart, Move More NC, are physical inactivity, unhealthy eating, meals eaten away from home, portion sizes, soft drink consumption and screen time. Four of the leading 10 causes of death in the U.S. are related to obesity, according to the North Carolina Division of Public Health. Obesity increases the risk for health conditions such as

coronary heart disease, Type 2 diabetes, cancer, hypertension, dyslipidemia (high cholesterol), stroke, liver and gallbladder disease, sleep apnea and respiratory problems and osteoarthritis, information from the Appalachian District Health Department states. A number of organizations are engaged in work with schools and communities to educate the public about the causes of obesity and to create environments that are conducive to healthy nutrition and physical activity. Statewide, this includes the Eat Smart, Move More NC, which provides educational materials and grant funding. The Appalachian District Health Department — which includes Watauga, Ashe and Alleghany counties — in 2010 became one of 50 communities across the nation to receive a Communities Putting Prevention to Work grant from the Centers for Disease Control. “CPPW Appalachian is currently working on creating healthier places for our children, building healthful worksites in our community, creating a local food environment and advancing the built environment as far as possible to benefit the citizens of our region,” said Jennifer Greene of the health department.

Achieve a Healthy Weight Following are recommendations from the Eat Smart, Move More NC campaign and health.gov. • Physical Activity: Adults need 75 minutes of vigorousintensity aerobic activity or 150 minutes of moderate-intensity aerobic activity per week, as well as muscle-strengthening activities two or more days a week that work all major muscle groups. Children and adolescents need 60 minutes or more of physical activity each day. • Reduce Portions: Individuals eat and drink more when provided larger portions. At home, use smaller plates and serve smaller portions. When eating out, choose a smaller size option. • Beverages: Drink few or no regular sodas, sports drinks, energy drinks and fruit drinks. • Limit Screen Time: In children, adolescents and adults, screen time, especially television viewing, is directly associated with increased overweight and obesity.

Quality Heart Care for the

High Country

To schedule an appointment with Dr. Billett, call 336-846-2300. To schedule an appointment with Dr. Fox, call 828-262-0140. ASHE 310 Hospital Avenue Jefferson, NC

BOONE Boone Point, Suite 102 178 Hwy 105 Extension

LINVILLE 2139 Linville Falls Hwy Newland, NC 28657

DR. JEANETTE BILLETT

DR. LEVERNE FOX

Healthy LifeTimes — Supplement to Mountain Times Publications

February 2013

Fitness for everyone BY STEVE BEHR steve.behr@mountaintimes.com

It’s never too late to improve your fitness level. Nate Harrington, who teaches health and fitness at Wilkes Community College, has the proof. He recently talked about somebody he knows who works out regularly with free weights and on his cardiovascular system. “I’ve worked with clients, I think the oldest was 98 years old,” Harrington, who also volunteers as an assistant boys’ junior varsity basketball coach, said. “We strength train twice a week and I had him doing, not as intense as what I have athletes or younger students can do, but he was up there with the rest of them.” Harrington is a strong believer that a good diet mixed with brisk cardiovascular workouts and weight training can provide individuals of all ages the fitness needed to improve their daily lives. Balance is the key, according to Harrington, who holds an undergraduate degree in exercise science from UNC Wilmington and a master’s degree from Appalachian State. He said it’s up to each individual to work with his doctor and physical trainer to determine the best course for themselves, but a mixture of the three can help people live healthier lives. “It’s going to be kind of personal, but you have to find a balance,” Harrington said. “I’m a huge promoter of weight lifting, but that’s just me personally. That’s mainly because I know how it affects how people age and how it improves bone density and their quality of life. Having the balance between weight lifting and cardio is essential to reap the benefits from both aspects.” Weight lifting can vary from using dumbbells at home to using free weights at a gym. Harrington prefers free weights to using machines since often people who are too tall or two short struggle with how the machines are built. “Somebody who doesn’t have that background can mix in free weights with the machines, so you don’t freak them out initially,” Harrington said. “I

like to use free weights, dumbbells and barbells. My big thing about machines is they restrict your range of motion. You move where the machine wants you to move and they don’t fit everybody.” For a beginner wanting to get into better condition, Harrington recommends a cardio routine of a brisk walk two or three days per week. He said improvement can be measured by increasing the distance or the intensity of the walk, or both. “For cardio, go two to three days a week to start out at low intensity,” Harrington said. “Over time, just gradually increase everything whether that be the duration or the intensity.” Harrington also suggested that setting goals would be helpful in increase the duration and intensity of walks. “Just go as far as you’re capable of going until you get to the point where you might think it’s too much,” Harrington said. “Then you can slow down the walk to a normal pace walk and if you feel good, pick it back up. If not, the next time if you only go for 10 minutes, go for 11 or 12. Those little progressions add up over time.” Harrington recommends that people eat lightly before a workout. He suggested something with whole grains and a little bit of protein. He also recommended to avoid dairy and anything with a high amount of fat to keep from upsetting the stomach. He recommended eating peanut butter with an apple or some type of fruit. After a workout, Harrington suggested eating something such as whitegrained pasta or rice to “create an insulin spike so you can get nutrients with protein into the muscle as soon as possible.” Harrington also recommended that people stay hydrated before and after their workouts. He said old-fashioned water works best for him. “That’s extremely important,” he said. “Our bodies are comprised of 60 percent water depending on how hydrated you are. We need water to survive. It’s in our muscles and it’s all throughout our bodies, so it’s extremely important to drink enough water throughout the day.”

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Page 15

Where to workout in the High Country While the High Country is a known scenic destination for tourists, anyone can also find readily available amenities in the area. Anytime Fitness 148 Extension Highway 105, Boone. (828) 386-1100 Ashe County Parks and Recreation For a complete listing of park services, call (336) 982-6185. Ashe Yoga 103 Back Street, West Jefferson (336) 877-6789 Avery Parks and Recreation For a complete listing of park services, call (828) 733-8266. Curves 249 Wilson Drive, Suit 2, Boone (828) 263-0007 409A S. Main St., Jefferson (336) 846-2610

Linville Fitness Center 374 Linville Street, Newland (828) 737-9500 Little’s Health and Fitness Little’s has an array of exercise equipment available at competitive pricing. For more information, call (336) 846-7474. Neighborhood Yoga 129 Shanthi Way, Boone (828) 265-0377 Peak Fitness 3440 Tynecastel Highway, Banner Elk (828) 898-4090 Pilates Studio of Boone 215 Boone Heights Drive (828) 268-2673 Watauga County Parks and Recreation

For a complete listing of park services, (828) 266-1060

2949 Tynecastle Highway, Banner Elk (828) 898-9208

Williams YMCA 436 Hospital Drive, Linville (828)737-5500

The Gym 253 New Market Center, Boone. (828) 355-9988

X-Treme Fitness 1434 Highway 105, Boone. (828) 266-1110

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Healthy LifeTimes â&#x20AC;&#x201D; Supplement to Mountain Times Publications

February 2013