Health and Wellness Fall 2010 Edition

& WELLNESS

YOGA FOR BACK PAIN ◊ SMOOTHIE RECIPES ◊ COPING WITH LOSS

HEALTH

Fall Edition

2010

WORKIN’? WORKOUT! HOW TO EXERCISE & EAT HEALTHY WHILE ON THE CLOCK

SLEEP ON IT HOW 8 HOURS OF SLEEP CAN CHANGE YOUR LIFE

SWEET PROPOSAL CELEBRATE NATIONAL DIABETES MONTH AROUND THE HOLIDAY DINNER TABLE

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HEALTH

WELLNESS

24

NOVEMBER IS NATIONAL DIABETES MONTH, WHICH MAKES THANKSGIVING THE PERFECT TIME TO ASK RELATIVES ABOUT YOUR FAMILY’S MEDICAL HISTORY.

BON APPÉTIT

10 8

OUNCE OF PREVENTION

4

IN THE NEWS From egg recalls to drug costs, get up to date on the nation’s latest health news.

12

GOLDEN YEARS You’re getting older and so are your muscles. Learn the steps to take now, so you can use those muscles later.

14

DAILY DOSE Why work at your desk when you can workout at your desk?

LIFESTYLES THERE’S A LOT OF TRUTH TO BE FOUND IN THE OLD ADAGE, “EARLY TO BED AND EARLY TO RISE MAKES A MAN HEALTHY, WEALTHY AND WISE.”

Smooth things out with one of nature’s healthiest (and unhealthiest) beverages.

22

MIND MATTERS There’s no right way to help a friend cope with loss but there are ways to make it a little easier.

26

YOGA Relieve low back pain with a few simple poses as described by certified yoga instructor, Cheryl LeClair.

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GENERAL HOSPITAL HEALTH AND WELLNESS BUSINESS INDEX

COVER PHOTO BY MIMI G. DAVIS

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Not sure when or where to pick up the next edition of NCCOAST Health and Wellness? Then why not guarantee delivery to your door with an annual subscription. That way you can stay caught up on anything from road races to yoga positions, massage therapy to seasonal allergies and much, much more. Stay healthy year round with NCCOAST Health & Wellness’ spring, summer, fall and winter editions. Just fill out the subscription form below, enclose a check for $10 and mail it to:

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HEALTH Published by

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Managing Editor Craig Ramey (editor@nccoast.com)

Phone 252.247.7442 800.525.1403

Staff Writer Amanda Dagnino

Mail 201 N. 17th Street Morehead City, NC 28557 Publisher Tom Kies Advertising Jamie Bailey 252.241.9485 Ashly Willis 252.723.3350 David Pennington 252.247.7442 (sales@nccoast.com)

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Vol. 3, Issue #3 Fall 2010 NCCOAST Health & Wellness is distributed in five counties and other high-traffic sites throughout North Carolina, and is also available by request at nccoasthealth.com. Entire contents, ad and graphic design and nccoast.com copyright 2010 by NCCOAST Communications. Reproduction of any portion of this publication or its website without the publisher’s written consent is strictly prohibited.

Information found herein is as accurate as possible at presstime but should be solely used as a guide. For more specific advice, please consult your family physician.

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In the News promoted in mass media campaigns have not been seen and/or have not been readily adopted by the public.”

Finding Health Insurance The US Dept. of Health and Human Services has launched a new website in hopes of simplifying the search for health insurance options.

“Healthcare.gov is a valuable resource for small businesses, consumers and their families to search for coverage options and understand the new benefits under the Affordable Care Act,” HHS Secretary Kathleen Sebelius said. “By putting the power of information at your fingertips, Healthcare.gov is helping American families everywhere to take control over their health care and make the choices that are right for them.”

The site allows consumers to search for both public and private health coverage options through an easy to use health insurance finder tool. Based on answers to a series of questions, the coverage finder produces a menu of potential coverage choices personalized for each user.

Drug Prices on the Rise To Catch a Cough Germaphobes beware! A study released in July claims approximately one in four people fail to cover their mouth when they cough or sneeze. The findings, which were presented during the International Conference on Emerging Infectious Diseases, come on the heels of a study which found medical students observing people and literally counting respiratory events.

“We were surprised to find that this was the first study of directly observed respiratory hygiene behavior that we could identify,” said Nicky Wilson of Otago University Wellington, New Zealand, one of the authors of the study.

In the midst of the H1N1 flu pandemic, public health officials around the world were urging individuals to take action to avoid spreading infection. One of the simplest actions recommended was that individuals cover their mouth when they cough or sneeze, preferably with a tissue or into their elbow, to avoid getting the virus on their hands and spreading it to nearby surfaces.

Wilson and his colleagues observed 5.5 coughs and sneezes per hour, 26.7 percent of which went uncovered and only 4.7 percent of which were covered by a tissue, handkerchief or elbow. The most common behavior, observed in 64.4 percent of cases, was to cover the mouth with the hands.

“The study showed a low prevalence of recommended respiratory hygiene behaviors suggesting that hygiene messages 8

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While generic drug prices have remained stable or declined, brand name medications most used by the country’s aging population increased by 8 percent in 2009.

That’s the word from the AARP, which is officially asking for measures to keep prices in check.

The study, which is released annually by the senior lobbying/ membership organization, looked at 217 products. Incontinence drug Flomax had the highest increase at 24.8 percent, to $4.09 per pill. Nexium rose 6 percent, to $5.40 a day; Plavix, rose 8.8 percent, to $5.06 a day and Lipitor rose 4.1 percent, to $4.03 a day.

Drug industry officials are questioning the findings, pointing out that brand name prices are not the most used forms of medications, with a higher percentage of the public using lower priced generic forms of popular drugs.

The Ethics of Science The on-again, off-again world of stem cell research may once again come to a screeching halt. Federal Chief Judge Royce C. Lamberth of the Washington, DC, District Court filed a tem-

porary injunction in August, that if not addressed, could stop more than 20 ongoing studies, including work with diabetes and Parkinson’s disease, and freeze $54 million in government funds.

It’s been an ethical and political debate for more than a decade that has twice seen congress approve a measure that would allow human embryonic stem cell research – and twice seen the measure vetoed by President George W. Bush.

In 1996, before science allowed stem cells to be extracted from human embryos, an amendment passed that stops federal money from being used for research that destroys human embryos. In 1999, however, a lawyer working under President Bill Clinton found a loophole in the bill and began allowing experiments on stem cell colonies. President Bush adopted the same philosophy, however, and incorporated restrictions on how and why the research could be done. President Barack Obama, in turn, removed those restrictions in March 2009.

handled correctly.

• Keep eggs refrigerated at 45 degrees or below and allow no more than 30-60 minutes at room temperature.

• Always buy eggs from refrigerated cases. Choose eggs with clean, uncracked shells.

• Follow safe hygiene rules, washing hands and surfaces with soap after contact with eggs.

• Avoid restaurant dishes made with raw or undercooked, unpasteurized eggs.

• If a holiday recipe calls for raw eggs, you can blend eggs and heat slowly in a frying pan to 140 degrees and maintain the temperature for 3 ½ minutes. They are safe to incorporate into recipes when the mixture coats a spoon or spatula.

Symptoms of Salmonella include abdominal cramps, diarrhea, nausea, vomiting, chills and/or headache. The recall, which included 550 million eggs, represents less than one percent of the eggs produced in the US each year. The recall affected stores on the West coast and Midwest, except for a handful of locations in Arkansas and Georgia.

Incredible, Edible Egg Eggs certainly didn’t get much respect this summer. With more than 2,400 cases of Salmonella Enteritidis traced back to the breakfast staple between May 1 and Aug. 25, consumers are understandably leery about biting into that next bacon, egg and cheese biscuit. On average, 933 illnesses would have been reported during the same period, even without an outbreak.

The reason, experts say, is because the risk is always there – especially if eggs are not handled correctly. Like meat, milk-based products and other foods, eggs are perfectly fine if

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9

Bon Appétit

Smooth Move Finding the Perfect Breakfast Blend

W

hat do McDonald’s and Oprah’s medical guru Dr. Oz have in common? They’re both serving smoothies for breakfast.

While Dr. Oz tends to add soy protein, psyllium hulls and flaxseeds (a great source of heart healthy omega-3’s) to his morning beverage, we can feel assured that the only thing fast food restaurants will be quick to include is an extra helping of good, old-fashioned sugar.

One thing is certain, however, the fact that McDonald’s has jumped on board is a great indication that smoothies, these 10

milkshakey blends of fruit and juice or yogurt, have indeed arrived.

There’s little to be found on the origin of the beverage, but most point fingers at the health-conscious, 20-somethings who made a haven out of southern California beach towns during the 1970s.

“The word natural was the marketing battle cry of many national brands of foods, from breakfast cereals to carbonated soda drinks,” said Dan Titus, director of the Juice and Smoothie Association in The History of Smoothies.

“Along with the long hair and earthshoes, came the proliferation of health restaurants. I can remember Main Street, Huntington Beach, California, with the head shops and the tofu and smoothie bars. There is one still there FA L L 2 0 1 0

to this day, serving avocado, alfalfa sprout sandwiches and fresh squeezed carrot juice, and of course, fruit juice smoothies.”

As is the American way – we can eek the goodness out of just about everything – and the same can be said for these refreshing, and yes, healthy, fruit blends.

You add enough sugar, enough juice with added sugar, enough whole milk or honey, and the health benefits are quickly overridden by the fat and calories.

While they should certainly be applauded for their efforts, fast food chains simply can’t make it as healthy as you can at home. Filling, good for you and healthy, smoothies can also claim just about the quickest preparation time, short of grabbing a package of toaster pastries out of the vending machine.

You need fruit first and foremost – fresh, not canned. If frozen fruit is used

RECIPES to help thicken the end result, make sure no sugar is added. You’ll also need a little liquid to help give your blend a nice consistency. Some people like to add lowfat yogurt for a nice creamy taste, others use ice cubes to make it nice and thick, while some folks do both. The key is that it doesn’t really matter. As long as you’re adding fresh, low-fat ingredients you can mix and match until you come up with your own personal favorite.

Of course if all else fails, you can certainly pick up a copy of the Idiot’s Guide to Smoothies – yes, it really exists. We’ll count this as another sign that smoothies are coming into their own.

Keep in mind that like Dr. Oz recommends, soy protein, flaxseeds, fiber and other important supplements that can easily be blended away and masked by the flavors of the fruit, not only getting your day off to a great start, but setting the cornerstone for a healthier diet.

Here are a few recipes to get you started. For each, combine the ingredients in a blender, using pulse until the ice is broken down and then whipping until smooth. 

Creamsicle 1 navel orange, peeled ¼ cup lowfat or fat-free vanilla yogurt 2 tablespoons frozen orange juice concentrate ¼ teaspoon vanilla extract 4 ice cubes

Strawberry Banana 1 ¼ cups cold apple juice 1 ripe banana, sliced 1 kiwi, sliced 5 frozen strawberries 1 ½ teaspoons honey

Pina Colada 1 cup lowfat or fat-free vanilla yogurt 1 cup pineapple chunks 6 ice cubes

Strawberry Mint 8 lg. strawberries 1 cup sparkling mineral water 1 tbsp honey 4-6 lg. fresh mint leaves 2 tbsp. lemon juice

Blueberries & Cream ¾ cup soy milk ½ cup lowfat or fat-free yogurt 1 cup fresh blueberries 1 tbsp. honey

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11

Golden Years

More Than Skin Deep Preventing the Unseen Signs of Aging

F

rom wrinkle cream to hair dye and everything in between, some people go to great lengths to disguise the signs of aging. However,

despite the wisdom that comes with getting older, we often overlook the less visible signs of age, like everyday activities becoming more difficult, which

can have a more significant impact on our lives than a few gray hairs.

Muscle loss can occur as young as age 40, causing weakness or lack of energy that may force

Get a move on: Even if you’re completely

new to exercising, daily activity is important and there’s no better time to get active than right now. Start out with the basics, like taking daily walks around your neighborhood. Once that becomes a habit, switch up your routine with other light activities. Daily exercise can also reduce the risks for diabetes, breast cancer, heart conditions and even depression.

Take the muscle test:

Test yourself and see just how strong you are.

There are many simple, atpeople to give up or cut back on activities they once home tests you can do to measure the strength of your muscles. enjoyed – from golfing to gardening to keeping up For instance, do as many pushups as possible until exhaustion with their children or grandchildren. But the good to test your upper body strength. For average 40-somethings, news, according to muscle health experts, is that mus- men should be able to complete 21 to 28 pushups and women should complete 18 to 24 modified pushups. cle loss can not only be prevented but even reversed, Regular activity is allowing people to stay active and vibrant. only one ingredient in a recipe for better muscle health. Make “Getting older is a fact of life, so we should sure you’re eating a balanced diet that includes protein, fiber and take action now to protect our muscles so we can brightly colored fruits and vegetables.

Feed your muscles:

stay healthy as we age,” says Dr. Vonda Wright, an

Use it or lose it:

The old adage is true.

Muscles can deteriorate with time if you don’t use them for adults over age 40. “Strong muscles help people regularly, leaving you feeling weak. But there is good news: Studies show that muscle atrophy from inactivity is reversible no continue doing the things they love. Taking steps matter your age, so the more you use your muscles, the stronger today to protect and strengthen our muscles can keep they’ll be.

While the aging process can’t be stopped, muscle loss us active and independent, leading to a greater qualcan be prevented or even reversed with exercise and proper ity of life down the road.” nutrition. Everyone, from weekend walkers to after-work athletes, can take simple steps now to build and maintain Dr. Wright offers her expert tips on how to strong, healthy muscles and continue doing the activities they take charge of your muscle health: enjoy for years to come.

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Daily Dose

Office Pace Breaking Up the Workday with Exercise and Healthy Eating

By Matthew Adkins

I

t’s no secret that sitting around all day isn’t exactly the best way to lose weight. For those with an office job, however, sometimes you don’t always have an option. As a result of this relatively sedentary lifestyle, weight gain is a real concern. Those extra pounds can add up and may eventually be the cause of a variety of health problems, such as high blood pressure, diabetes and high cholesterol.

The blueprint for preventing these health problems is to eat correctly (stay away from trans fats and instead embrace monounsaturated fats, like those found in avocados) and exercise (at least 15 to 20 minutes a day of vigorous activity is recommended). As long as you are conscious of what you put in your

body and you try to balance it out with physical activity, you should be fine.

That’s easier said than done for those trapped in an office all day, where it’s easy to roll your chair to the printer instead of walking, or spend lunch in line at the nearest fast food restaurant instead of bringing a healthier option from home.

Movement is important to metabolism and if you stay glued in a single place all day, your body’s natural functions tend to slow down. Make it a habit to get up and walk around every hour or so. This will give your eyes and neck a break from the computer and relieve stress. Additionally, it also gives your mind a break from monotony, which will help your creativity and focus when you return to your desk.

Sitting in your chair and staring at the same thing for hours on end can cause a great amount of chronic stress, which can eventually affect your neuroendocrine system. This directly results in an increase in abdominal fat, and can also possibly decrease sex hormones, which may also lead to weight gain. If you find yourself in a rut, take some time to stretch and move around.

Looking for something a little more regimented? Try this:

1. BICEP CURLS For this you may use any object that is around, such as a water bottle.

Because even full water bottles are rather light, the key to this exercise is repetition and speed. Do 20 sets of 5 reps on each arm and try to go as slow as possible.

2. LEG EXTENSIONS Extend one leg until it is level with your hip. Hold it in place for 5 seconds, then slowly lower it. Be sure not to drop the leg all the way to the floor, though. Repeat the extension 15 times and switch legs.

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3. CHAIR LIFTS Using the arms of your chair, lift yourself slowly as high as you can then lower yourself, but not all the way. You want to keep the tension in your arms.

Hold yourself in that low position for a few seconds, and repeat. Try doing it 15 times then add more if you’re able.

4. CHAIR DIPS While seated, place your hands next to your hips and slide forward, off the chair.

Once you are off, dip down as close to the floor as you can get until your arms are at 90 degree angles. Then slowly raise yourself up and repeat. It is important you have a stable chair for this, though, so be careful if you are on wheels.

5. SQUATS Stand with your feet roughly shoulder length apart. Imagine a chair is behind you and carefully “sit” on it while keeping your balance on your heels. Hold it for a few seconds and then stand back up. Repeat 15 times.

6. CALF RAISES While standing, raise yourself all the way up on your toes and slowly lower yourself back down, but not completely.

Try to get your heels as close to the ground as possible without touching, then raise yourself up as high as you can again. After a couple of reps, you should feel the burn in your calves. For a tougher workout, try to stand with your toes on an elevated surface, such as a step or a large book. Let your heels go below your toes, giving you that extra bit of stretch.

7. LUNGES Begin standing. Take a step forward until your front leg is at a 90-degree angle. Once your back knee is almost touching the ground, return to the starting position by driving the front leg back to its original position. Do 10 reps on a leg, then switch.

8. CHAIR TWIRLS A fun way to destress as well as burn some calories is to simply twirl around

in your chair. For every 60 rotations, you will burn roughly 50 calories.

BY THE WATER COOLER In many offices, food is commonly available and it’s not always the healthiest of options. Employees often bring in snacks, birthday cakes and leftovers (especially around holiday season) to share with coworkers. While it is perfectly fine to enjoy a couple of doughnuts or a slice of cake from time to time, try not to overindulge. Make an effort to stay within your recommended caloric intake for the day, even if that means you have to skip dessert after dinner.

It should be noted, though, that eating every morning is very important. Recent research by the American Public Health

Association has shown that skipping breakfast greatly decreases metabolism.

It also shows that eating anything, even a sugary doughnut, in the morning is better than totally skipping the meal. Breakfast can also curb those hunger pangs that may have been previously relieved with snacking or soda.

Vending machines have never really been known for their healthy benefits.

Recent studies have shown that repeated vending machine use is directly linked to diabetes, coronary artery disease and other chronic conditions. If a mid-day snack is absolutely necessary, try packing something healthy for yourself rather than relying on junk or fast food.

And finally, be careful what you drink! You may not realize it, but we

face liquid temptation just as often as food temptation. According to Terese Scollard, MBA, R.D., L.D., regional clinical nutrition manager for Providence Nutrition Services, beverages currently account for 21 percent of our daily caloric intake. She encourages people to try not to drink more than 10 percent; the rest of it should come from food.

Water is the best, naturally. However, if you must have a soda, zero calorie drinks are recommended. Green tea is also very healthy. The compound ECGC in green tea makes it easier for your body to process fat. You may be able to drop as many as three pounds simply by drinking three cups a day. ď Ž

w w w . N C C O A S T. c o m

15

Planning for all your years ahead ...

But are you sure you have all the facts?

There’s a lot of information out there about retirement living, and it can get confusing. So our members would like to have a word with you about your plans for the future and encourage you to more intentionally explore The Village at Brookwood. They know you have questions, and they have the answers.

Q A

Why should I worry about it?

My children will take care of me if anything happens.

Your children love you, and they may want to take care of you, but the greatest gift you can give them is to take charge of your own future.

“We were going through a situation with two friends in Myrtle Beach who were ill, and we saw what was going on with their children having to traipse down from up north, and we didn’t want that to happen to our children. We like knowing that if something were to change healthwise for either me or my wife, we have access to the care we might need right here on campus… so that we’ll be together no matter what.”

- Larry, member since 2003

Choices

It’s necessary to make your plans now, so you can make your own choices about where you will live based on your tastes and preferences.

“I always tell people: The earlier you join a retirement community, the better. You can avail yourself of more of the opportunities and other benefits of membership. I have a blast living here at The Village, and my tomorrows are secure.”

- Olivia, member since 2003 For more questions about retirement living answered by our members, visit our web site:

www.VillageAtBrookwood.org

better C o m m u n i t yContact C o nusv etoday n i e nto c ebecome Com f o r tinformed about retirement living:

Sponsored by Alamance Regional Medical Center

16

Q A

I don’t need to join a retirement community while I’m still young and healthy, do I?

800-282-2053 • info@villageatbrookwood.org

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Lifestyles

Sleep on This How 8 Hours a Day Can Keep the Doctor Away

By Amanda Dagnino

I

n our fast-paced, deadline-driven society people are pushed to their limits daily. We manage our homes, our families and our careers with little or no concern about a good night’s sleep. That is, of course, until 3pm rolls around and you find yourself dragging at work with a glazed look on your face.

We’re all action and little rest – there will be plenty of time for that in retirement, right? Perhaps. But for those of us who think they can run full throttle for too long without any health repercussions are sadly mistaken.

“The bottom line is that the average 30- to 40-year-old person needs eight hours of sleep – anything less than that on a chronic basis and you’re going to be chronically sleepy – you’re going to have repercussions,” said Dr. William Hall of Carteret Sleep Diagnostics. “A lot of people are in bed around 11pm and then up at 6 and they’re just chronically sleep deprived.”

And it shows. Symptoms include irritability, difficulty concentrating, memory loss, appetite changes, difficulty handling stressful situations and more.

The symptoms, in turn, cause more stress, which may make it more difficult to sleep and a vicious cycle is born.

Dr. Hall estimates that around 30 percent of the population has some sort of sleep disturbance. For most it comes 18

and goes, but for others it takes on a more consistent path.

“It’s often underestimated, but we need sleep to survive,” the doctor said.

“When you sleep your body regenerates, it rejuvenates. There’s a lot that goes on while we’re asleep. It’s 1/3 of your life – it’s a big deal. People say that after a good night’s sleep they feel so much better – well they are. They have a better outlook, they’re less depressed, they have more energy. A good night’s sleep cures a lot of ills. So many of those old adages we’ve heard are based in fact.”

We tell people, Dr. Hall reminds, to “sleep on it” before making a major purchase or decision – and there has actually been a scientific study that shows that when people do that they usually do come up with the correct decision, adds Dr. Hall.

We all have an internal clock that is set by our genes so some variation in the sleep pattern is normal. There are the larks, or morning people who jump out of bed as chipper as the bright shining sun, and the night owls who prefer to stay up into the wee hours of the morning. The most important thing about our natural cycle, Dr. Hall said, is that we must make sure that we compensate by maintaining eight hours of contiguous sleep each day.

“If not – it catches up to you,” said Dr. Hall. “A chronic reduction in the number of hours you sleep can have dangerous affects. And it ages you.”

According to Dr. Hall there are two things that should be associated with bed - sleep and sex. Nothing else, he said, belongs in the bedroom, including work, TV watching and worrying about what you’re going to have to face tomorrow.

“These are the only two things that should be associated with bed and if FA L L 2 0 1 0

other things are part of the equation then you need to relearn the behavior.”

Babies for example, learn how to sleep in their cribs through the patterns established by their parents. At night, he has a bath, perhaps a bottle, then he is placed in the crib and the light is turned out and that process ingrains in the child that this is the time for sleep.

He begins to connect being placed in the crib and the lights going out with bedtime.

“Just like a baby, adults can relearn that process,” said Dr. Hall. “You have to reprogram what going to sleep means and what it involves. Like most bad habits we change, it’s not something that is going to change overnight. It takes some self-discipline and some people are just harder to teach. But it’s a necessary lesson for our good health.”

There are multiple factors that affect the way we sleep – including sleep apnea and other full-fledged sleep disorders – however, stress, lack of exercise and diet are common factors that people have full control over.

“These days everyone has economic worries and stress. There is no way to avoid it,” said Dr. Hall. “The important note is that everyone has these worries.

Nobody has a stress-free life. How you handle it, your response, is the one thing you can control and is what can ultimately disrupt your sleep cycle.”

Exercise, said Dr. Hall, is also a huge factor. As a society, we have become increasingly sedentary with each passing year. Our parents, for example, rarely had sleep disturbances because they were more physically active. Technology and transportation options have made it easier for us to sit in one place and accomplish everything we need. We’re no longer running memo’s up three

flight of stairs – we’re sending an e-mail or interoffice chat.

No longer do people walk down to the corner store or stroll over to a friend’s house to ask a question.

What’s the point in going outside when you can text, email or call.

“We go to work, we eat, then we sit in front of the boob tube,” Dr. Hall said. “And they should have had some level of exercise in there to maintain a healthy sleep pattern. Computers are good for a lot of things but they’re not good for our health. We were built to be busy. We’re the worker bees. And being busy is an important part of getting a healthy night’s sleep. We’ve invented all this technology to make our lives easier but we fail to make time to get up and exercise.”

Along with exercise, a healthy diet is necessary to fuel our bodies and keep us moving throughout the course of the day. Clinical dietician Susan Fetzer, MS, RD, LDN reiterates the rule we’ve been told since childhood – breakfast is the most important meal of the day.

“Having breakfast definitely helps you feel perkier. We know that children who are in school who skip breakfast are more sluggish,” she said. “It’s not that important that it be breakfast food. It can be a bowl of cereal, a granola bar and yogurt or peanut butter on a piece of toast. We want some sort of healthy carb because they’re easily metabolized to glucose which gives us our energy.”

Eating a big heavy meal at any point in the day will make you feel sleepy, she reminds, but a diet rich in fruits, vegetables and dietary fibers as opposed to heavy fats and fried foods can provide our body with the energy it needs.

“We don’t want to go have too large of a lunch either, but a nice mix of

carbs, proteins and healthy fats to get us through the afternoon,” Fetzer said.

Throughout the day, Fetzer said it’s also important to stay hydrated to maintain a high level of energy and that caffeine should be eliminated after lunch.

“Some people are just less affected by caffeine than others, so they may want to experiment a little bit with their caffeine usage and see how it affects their sleep

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patterns,” she said. “But for most people, caffeine should be eliminated in the afternoon and evening because it’s going to affect your ability to sleep at night.

“When we hit a rough patch in the middle of the day, the natural response is to got get some coffee or maybe a soda from the machine in the break room – just something to get you through – but really we’re making ourselves more tired the next day by doing so because we’re setting ourselves up for a bad night’s sleep.”

And that, said Dr. Hall, is the best method to feeling better during the day.

“People who habitually sleep less or more than the average have a lower life expectancy.

It’s that simple,” said Dr. Hall.

“We’re a society where normal is good – normal heart rate, normal blood glucose and normal sleep patterns.”

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Tips for a better sleep provided by the Carteret Sleep Diagnostic Center 1. Cut down on your time in bed. The longer a person stays in bed beyond the time that is actually required for sleeping, the more shallow and unsatisfactory sleep gets.

It may be difficult in the beginning to cut down on your time in bed to no more than 8-9 hours per 24-hour period because your body gets used to more time in bed. In a few weeks, however, it will adjust.

2. Establish a regular wake up time. Even after nights when you slept very little or not at all, it is still important to get up at the same time as if you had slept well to keep the 24-hour rhythm.

3. Avoid trying to sleep. The more you try to sleep, the more awake you will become. Lying in bed frustrated and unable to sleep needs to be avoided. As long as you lay in bed comfortable and relaxed, continue to do so. But if you find yourself getting tense, irritated or full of worries you can distract your mind by reading.

4. Avoid the bedroom clock. It is very difficult to relax and fall asleep when you see how time is slipping away.

When you go to bed, set the alarm for the next morning.

metabolism and temperature do not drop as much during the night as they do in people who sleep well. If exercise is done intensively for about 20 minutes, body metabolism and temperature rises, and five to six hours later, it decreases much more than if you had not exercised.

6. Take a hot bath 2-4 hours before bed. The idea is to increase your body temperature and metabolism, which will drop 2-3 hours later.

7. Avoid snacking. Eating stimulates the metabolism.

8. Avoid alcohol. Although alcohol helps many people fall asleep more easily, it then wakes them up more during the night.

9. Avoid caffeine after lunch.

10. Avoid tobacco.

11. Schedule “thinking” time in the early evening to avoid late-day stress.

12. Relaxation training like yoga, biofeedback and 5. Try to exercise in late afternoon/evening. During meditation may be helpful to ease you into sleep. the day, body temperature and metabolism increase, during the night, they decrease. In people with problems sleeping,

At the beginning, practice relaxation only during the day and when you are good at it, integrate it into your bedtime routine.

13. Try Counseling. Although it is often very difficult for people with sleep problems to engage in counseling, patients with too much stress will continue to have sleep problems.

14. Medication. While taking a sleeping pill every night is not usually recommended because your body can become dependent upon it, very low doses of sedative antidepressants have shown success in people who have not been successful with a more natural approach.

15. Bright light therapy. Bright light activates the brain and stimulates alertness and can be helpful in shaping the sleep pattern.

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FA L L 2 0 1 0

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21

Mind Matters

At a Loss …

Coping with the Cycle of Grief

By Amanda Dagnino

B

ereavement coordinator Heather Brower with Hospice of Carteret County always tells her clients one important thing: she cannot take their pain away, but she can validate it.

“You’ve lost your husband and I cannot relate to that. When I go home tonight, my husband is going to be there.

But I can relate to that gut-wrenching pain that turns your stomach and squeezes your heart.”

Brower did not lose a husband – she lost a child.

The death of someone close to us is one of the most difficult things we deal with as humans, Brower said. “No matter how much you want them to, nobody can take the pain away. And it’s hard.”

In the US, death is somewhat shrouded in mystery. It’s the end – the 22

stopping point. And for many of us, if we don’t openly address the topic, we may harbor a perverse belief that somehow we can be the lucky one who avoids it.

“In our country we don’t want to talk about it, we don’t want to smell it, we don’t want to taste it – we just don’t want anything to do with it. We’re the only culture so afraid of death,” Brower said.

“But we can’t avoid it. As soon as we’re born we begin to die.”

A healthy attitude toward death and dying is certainly the first step toward better understanding its role in our life cycle – and easing the shock and disappointment when it occurs. And while it can lessen the pain that follows for those left behind, it can’t take it away.

The only way to begin making headway, Brower said, is to face it head on.

“I personally believe that you can’t dodge the grief – you have to open yourself up to it – you have to feel it,” she said. “And then you have to feel comfortable telling the story.”

For Brower that story includes the loss FA L L 2 0 1 0

of a child and while the pain is similar to the loss of a husband or father, it is not identical. She doesn’t want anyone to feel like she is devaluating their loss because she has had one of her own.

One of the worse things we can say to someone dealing with a loss is that we completely understand. Just because someone lost a father last year doesn’t mean they understand what it means to lose a husband. The loss is so completely different.

On the contrary, the best thing we can do is listen, Brower said. Share stories and look back on amusing moments. Listen, she advises, and really hear what they’re saying. But don’t turn the conversation to yourself and losses you’ve experienced.

“It’s so important to the person coping with grief to know that other people miss their loved one, too; that others have stories and anecdotes and silly things that they remember about them.”

Brower said instead of focusing on the loss and how terrible everything is – share experiences. Talk about the time your dad advised you to get gas before you left the

house and you wound up running out on your way to school and he made you walk the rest of the way, just to learn a lesson. Let those who are most intimately affected by the loss know that you miss them, too. Sharing that those quirky little moments had an impact on your life validates their grief. It lets those coping with the loss know that yes, this was an important person to many and it’s OK to grieve the loss.

Often, said Brower, finding a platform in which to share those stories can be a challenge in today’s society, as death is a topic few people are interested in discussing. In the past, when a woman lost her husband she wore black for a year as a sign that she was in mourning. In today’s society, there are no symbolic cues for the public and no way for those who are grieving to express their situation. But that, too, Brower said, is an important step in the healing process.

For men, she said, it can be even more difficult as most men are adverse to discussing and sharing their feelings.

In the six years that she has been in her role with Hospice, she has yet to have a man attend the 13-week bereavement counseling offered.

“You can get the nail out and get the hammer and then you can hit the nail on the head and it’s fixed,” Brower said.

“That’s how men like to approach things.

They want to fix things. But you can’t fix a broken heart.”

Triggers can come from anywhere – a song filled with memories, a car ride down a long-forgotten road or the aromas of a favorite dinner. The important thing, said Brower, is to not ignore them when they arise, but rather address them and share the memory.

For decades, the grief has been broken down into cycles. The most popular of which, made famous by Dr. Elizabeth Kubler-Ross, includes denial, anger, bargaining, depression and acceptance.

They weren’t designed to deal with grief originally, Brower said, but were rather created to describe death and dying.

According to the counselor, the doctor has said now that the stages have become

so widely adopted that she wished she hadn’t written them. Knowing what she knows about death, and more importantly coping with grief, it’s impossible to create a guide by which every person will follow. There’s simply no sequential order, Brower points out.

Things don’t necessarily follow a pattern.

It’s much more personal than that.

“There’s no time table. It doesn’t go in an orderly fashion,” Brower said. “It’s far too personal of an experience.”

As we cope with the loss, she added, it’s important to note that we also have to adapt to our life without that person. We so often identify ourselves as being John’s wife or Lisa’s sister or Cathy’s mother, that it becomes difficult to reintegrate ourselves into society as something else.

“We grieve that loss but we have to grieve the changes that happen in our life as well,” said Brower. “How do I integrate myself back into my church group? What about the couple’s supper club? And we grieve for the pain of other people, too. My mother, for example, had to cope with the loss of her first grandson, but she also had to face the pain her daughter was going through.

Grief takes many forms.”

It is important for those who are grieving to know that it’s normal to feel sad. It’s normal to feel mad. All the things we feel are understandable, anger, depression, withdrawal, Brower said. But be weary if someone completely shuts themselves off from those who love them, begins self-medicating with alcohol or drugs, including those prescribed by a doctor.

“While it may momentarily ease the pain, these things are really depressants and they’re only magnifying the issue in the long run,” said Brower.

To help those coping with loss, Brower recommends an outlet for their feelings.

In her group at Hospice, she gives each w w w . N C C O A S T. c o m

“There’s no time table. It doesn’t go in an orderly fashion,” Brower said. “It’s far too personal of an experience.” member a journal so they can let go of the feelings.

“Journaling doesn’t have to be page after page after page of written text. It can include pictures, poems, quotes, jokes or just a few lines that sum up exactly how you feel at any given moment,” she said.

Planting something in the person’s honor is also a great way to remember someone, she said, whether on an anniversary or just after the death.

“Make a contribution to a charity that the deceased appreciated,” she offered.

“Volunteer for Boy Scouts if they were actively involved. Do something that shows your respect of the things they cared about.”

As birthdays, holidays and anniversaries roll around, Brower suggests planning ahead. Plan to spend the day with people so it’s not just gloom and doom all day. Have folks on standby who are ready to offer a pick-me-up if needed.

Do something special for yourself.

Hospice of Carteret County offers two counseling groups. A 13-week program follows the book “Understanding Your Grief ” and the essential “Touchstones” that most people encounter in grief. An open group meets at 9:30am on the first Wednesday of each month. Both groups are open to anyone in the community, not just those who have received services through Hospice. To learn more, call 252-808-6085.

23

Ounce of Prevention

Holiday Heart-to-Heart

Nov

Look to Your Family’s Past to Prevent Type-2 Diabetes in Your Future

T

he holidays are known as a time for family gatherings, catching up with relatives, and sometimes even the occasional family conflict. Like drama at the holiday dinner table, in many ways your health – for better or for worse – is influenced by your family. This year, why not start a conversation that benefits everyone? Gather your family health history.

Why it’s Important Family history of disease is an important part of understanding your risk for developing a number of serious diseases, including type-2 diabetes. Diabetes is a serious disease that, if left untreated, can lead to serious health problems including blindness, loss of limb, kidney failure, heart disease and early death. In fact, most people with type-2 diabetes have a family member – such as a mother, father, brother, or sister – with the disease.

November is national diabetes month and the National Diabetes Education Program (NDEP) encourages all families to gather their family health history this holiday season to help prevent or delay type-2 diabetes in future generations.

“Type-2 diabetes is passed on genetically. If one parent has diabetes, the child has a 50 percent chance of getting diabetes.

If both parents have diabetes, the child has a 90 percent chance of getting type-2 diabetes,” said Dr. Jean Lucas of Diabetes and Endocrinology Consultants of Morehead City.

If you’re looking for telltale signs of diabetes around the holiday table, Dr. Lucas said it is all in the waist band.

“If you are looking at family members for potential diabetes, look at their waist. If their waist is overlapping their belt, they have a higher incidence of diabetes,” she said. “A man’s waist of over 40 inches and a female’s waist of over 35 inches puts them at risk for diabetes in addition to heart disease.”

By knowing your family health history at an early age, sharing it with your health care team and taking important steps such as maintaining a healthy weight or losing a small amount of weight if you are overweight, making healthy food 24

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choices, and being physically active, you can prevent or delay type-2 diabetes (as well as other serious diseases) and help ensure that you will be enjoying holiday family gatherings for years to come.

Four Questions You Should Ask The answers to these key questions could help you prevent type-2 diabetes in your future.

• Does anyone in the family have type-2 diabetes? Who has type-2 diabetes?

• Has anyone in the family been told they might get diabetes?

• Has anyone in the family been told they need to lower their weight or increase their physical activity to prevent type-2 diabetes?

• Did your mother get diabetes when she was pregnant?

This is also known as gestational diabetes (GDM).

If the answer to any of these is yes, or you have a mother, father, brother or sister with type-2 diabetes, you may be at an increased risk for developing type-2 diabetes. Talk to your doctor and visit yourdiabetesinfo.org to learn more about managing your risk and preventing or delaying type-2 diabetes.

Your History Affects Your Child’s Future While you’re gathering your family’s history, you need to take your own into consideration as well.

Gestational diabetes mellitus, or GDM, is a type of diabetes that occurs during pregnancy and affects about 7 percent of all US pregnancies – or about 200,000 pregnancies each year. If you had gestational diabetes when you were pregnant, you and your child have a lifelong risk for getting diabetes.

sday

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• Women with a history of gestational diabetes have a 40 to 60 percent chance of developing diabetes in the 5 to 10 years after delivery.

• The children of pregnancies where the mother had gestational diabetes are also at increased risk for obesity and type-2 diabetes.

• Women who have had gestational diabetes should be tested for diabetes six to 12 weeks after their baby is born, and at least every three years after that. Mothers should let their child’s doctor know that they had gestational diabetes.

• Women with a history of gestational diabetes can lower their risk for developing diabetes by making an effort to reach and maintain a healthy weight, making healthy food choices, and being active for at least 30 minutes, five days a week. Keeping a healthy lifestyle helps mother and child lower their risk for getting diabetes in the future.

• For a free tip sheet on gestational diabetes, including steps to reduce the risk of developing diabetes, call the National Diabetes Education Program (NDEP) at 1-888-693-NDEP (6337) or visit its website yourdiabetesinfo.org.

Type-2 Diabetes Risk Factors In addition to family history and gestational diabetes, there are other factors that increase your risk for developing type-2 diabetes.

If one or more of the following items apply to you, be sure to talk with your health care team about your risk for developing type-2 diabetes and whether you should be tested.

• I am 45 years of age or older.

• I have been told by my doctor to lose weight.

• My family background is African American, Hispanic/Latino, American Indian, Asian American or Pacific Islander.

• I have been told that my blood glucose (blood sugar) levels are higher than normal.

• My blood pressure is 140/90 or higher or I have been told that I have high blood pressure.

• My cholesterol (lipid) levels are not normal. My HDL cholesterol (“good” cholesterol) is less than 35 or my triglyceride level is higher than 250.

• I am physically active less than three times a week.

• I have been told that I have polycystic ovary syndrome (PCOS).

• The skin around my neck or in my armpits appears dirty no matter how much I scrub it. The skin appears dark, thick, and velvety.

• I have been told that I have blood vessel problems affecting my heart, brain or legs. 

Photo courtesy of Burwell Photography Losing weight by making healthy food choices is one way to help reduce the risk of developing type-2 diabetes. Why not serve a quick and diabetes friendly dish like this as you gather around the holiday dinner table.

Cumin Pork & Sweet Potatoes with Spiced Butter Serves 4 2 8-ounce sweet potatoes, pierced in several areas with fork 1/2 teaspoon ground cumin Paprika to taste 4 4-ounce boneless pork cutlets, trimmed of fat

Topping 2 2 1/2 1/4 1/8 4

tablespoons reduced-fat margarine tablespoons packed dark brown sugar teaspoon grated orange zest teaspoon vanilla, butter, and nut flavoring teaspoon ground nutmeg small oranges, quartered

Cook potatoes in microwave on HIGH setting for 10 to 11 minutes or until fork tender. Meanwhile, place a large nonstick skillet over medium-high heat until hot. Sprinkle cumin and paprika evenly over pork chops and season lightly with salt and pepper if desired. Cook pork chops 4 minutes on each side or until barely pink in center.

In small bowl, stir together topping ingredients until well blended.

Cut potatoes in half lengthwise, fluff with a fork, and spoon equal amounts topping mixture on each half. Serve with quartered oranges alongside.

Nutritional Information: Calories 335, Calories from Fat 90, Total Fat 10.0 g, Saturated Fat 3.4 g, Trans Fat 0.0 g, Cholesterol 60 mg, Sodium 125 mg, Total Carbohydrate 37 g, Dietary Fiber 5 g, Sugars 22 g, Protein 24 g Copyright © 2010 American Diabetes Association. From 15-Minute Diabetic Meals. Reprinted with permission from The American Diabetes Association. To order this book, call 1-800-232-6733 or order online at http://store.diabetes.org.

Additonal information provided by Family Features w w w . N C C O A S T. c o m

25

Yoga

By Cheryl LeClair

A Guide to Stretching Away Lower Back Pain

B

ack pain is the second most common neurological ailment in the United States — only headaches are more common. Americans spend at least $50 billion each year on low back pain, which is the most common cause of jobrelated disability and a leading contributor to missed work.

There are many causes of back pain: arthritis, strained muscles and ligaments, bulging or ruptured discs to name just a few.

In a study funded by National Institutes of Health National Center for Complementary and Alternative Medicine, researchers found Iyengar yoga significantly reduced functional disability, pain intensity and depression in adults with chronic low back pain. Another important finding was there appeared to be a trend toward decreased use of pain medication in the yoga group.

How Does it Work?

• Builds core strength and teaches us to become mindful of our posture and holding patterns in our bodies.

• Increases flexibility and relieves the stress and tension that contribute to back pain.

• Musculoskeletal imbalances often result in back pain and yoga strengthens core muscles that are crucial to good spinal support and balance.

• Brings balance to muscular imbalances that result in poor posture and the subsequent pain.

• Helps develop mindfulness and self-awareness of unhealthy holding patterns and postures. Proper posture ensures the effective use of muscles and energy, helps prevent arthritis by protecting the joints that arthritis frequently attacks and reduces stress on the ligaments.

Above all, when practiced regularly, yoga increases flexibility. Sitting for long periods can result in tight hip and hamstring muscles that can create pressure on the vertebral discs. Increasing flexibility in these muscles, combined with the development of postural awareness may eliminate pain related to these conditions. A tight piriformis muscle can press on the sciatic nerve resulting in pain radiating down the leg.

Hip opening poses stretch the piriformis and relieve pain related to this condition.

Yoga also teaches us to relax. Yoga breathing, called pranayama, and postures, called asana, relieve stress and tension that can contribute to back pain. Deep breathing activates the parasympathetic nervous system; the “rest and digest” response. In the rest and digest mode the blood pressure and heart rate decrease. When our attention is directed inward and we feel secure and at ease, muscle tension is released and immunity is enhanced. Our body is able to begin the work of healing itself.

Remember that it’s crucial that you seek the care from your health care professional and get a medical evaluation and your physician’s approval before undertaking a yoga program.

Physical therapy is often prescribed for back pain and is an excellent foundation on which to build a yoga practice.

Seek a yoga instructor that has training and experience in working with clients with back pain and speak with the instructor about your condition and concerns prior to taking a class. A reputable yoga instructor will let you know if they feel your condition is within their scope of training. When you find a qualified instructor you may want to schedule a private session and learn what asana, or poses, are safe for you to perform and learn modifications to these poses that allow you to perform them.  Cheryl LeClair is a yoga and iRest yoga nidra instructor. windroseyoga.com

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Knee to Chest or Apanasana Reclined Hamstring Stretch or Padangusthasana

Benefits: • Stretches lower back • Massages hips and sacrum • Relieves tension and stress

Benefits: • • • •

How To:

Stretches hamstring muscles Helps relieve sciatic pain Provides a massage to the hips Improves circulation and tone of the legs

• • • •

How To: • Lie on your back with legs extended or with knees bent and feet placed on the floor • Bend your right knee and hug it to your chest for 10-15 seconds • Place a yoga strap around the ball of your right foot and begin to straighten your right leg, bringing your right foot towards the ceiling • You may keep the left foot flat on the floor with the knee bent, or for a deeper stretch extend the left leg and press out through the heel • Keep the muscles of the legs active and engaged • Breathe slowly and smoothly, bringing your right knee gently towards your head on each exhalation • Don’t worry if you can’t straighten your leg or bring your leg back much, just go to where you feel a stretch (nostrain) and relax into that stretch • Stay in this position for 6-10 breaths • Bend your right knee to your chest and release your hands • Repeat on the left side

Lie on your back with your head resting on the floor Bend your knees, bringing them to your chest Wrap your arms around both shins, Gently roll from side to side, massaging your lower back

Modification: If you have knee problems place your hands in the crease behind the knee instead of on the shins to eliminate any pressure

Healthier you

in 2010

25,000 sq ft facility offering: Indoor Pool & Hot Tub Indoor Basketball Court Swimming Lessons Indoor Cycling Floor and water aerobics Pilates & FREE Yoga Classes* FREE Cycle Classes* Mom’s Morning Out* Personal Training Professionals Free Weights & Cardio Equipment Over 30 Treadmills and Elliptical Trainers Over 35 Free Weight and Strength Equipment

Hot Yoga • Gentle Yoga • Pilates • Massage Private Yoga Sessions Available Eco-friendly fitness wear. Made in USA Check our website for current workshop offerings

*With Full Club Membership

300 Taylor Notion Rd Cape Carteret, N.C. 252-393-1000 www.ccaw.net

AN OFFICIAL SILVER SNEAKERS FACILITY NO WAITING • NO CONTRACTS PROFESSIONAL EXPERIENCED STAFF GET THE MOST FOR YOUR MONEY

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General Hospital CARTERET GENERAL CALENDAR OF EVENTS

CarolinaEast Announces Arrival of Newest Technology in Surgery

NOVEMBER

CarolinaEast Medical Center recently acquired the da Vinci® Si™ Surgical System, which has several unique features designed to provide additional clinical benefits and efficiency in the operating room. Among the advanced operational features of the da Vinci® Si™ are: • Enhanced 3D, high definition vision of operative field with up to10x magnification • Superior visual clarity of tissue and anatomy • Surgical dexterity and precision far greater than even the human hand • Updated and simplified user While there are 37 daVinci® Surgical Systems interface to enhance OR efficiency in the state of North Carolina, only three other • New ergonomic settings for greater providers east of I-95 offer the technology and surgeon comfort the CarolinaEast system is one of only four in the state utilizing the SI-3 modality, the most Together, these technological advanced surgical platform from which all future advancements provide surgeons with unparalleled precision, dexterity and control daVinci® capabilities will be based.

The da Vinci® Si™ System can be used that enable a minimally invasive approach for a multitude of procedures, including, but for many complex surgical procedures.

Direct patient benefits of these technological not limited to: hysterectomy, prostatectomy, myomectomy, coronary artery bypass, mitral valve capabilities are: repair and colorectal surgery. At CarolinaEast, the • Smaller incisions resulting in initial focus will be on gynecologic surgery with less risk of infection general and urological surgeries performed using • Less blood loss the system as training permits.

• Significantly less pain For more information about CarolinaEast • Shorter hospital stays Health System visit carolinaeasthealth.com.  • Faster recovery times

Physiologist Recognized

by Northern Iowa Ken Witt, Exercise Physiologist in Cardiac Rehab, was selected as a member of the Northern Iowa School of Health, Physical Education and Leisure Service’s Hall of Excellence Class of 2010. The Hall of Excellence has been created to recognize former graduates who have distinguished 28

themselves in the areas of athletic training, health, physical education, coaching, dance, leisure, youth and human services and athletic and educational administration.

Balch Named Unsung Hero Cindy Balch in patient scheduling was presented with the Unsung Hero Award during July’s Patient Care Conference. Balch was recognized as always going above and beyond, always stepping up to the plate FA L L 2 0 1 0

Leukemia/Lymphoma/Myeloma Support Group – Nov. 9, noon – Also meets second Tuesday of February, May, August and November in the hospital. Lunch is provided.

Call 808-6642 to register.

Colorectal & GI Support Group – Nov. 18, 5:30pm – Also meets third Thursday in February, May, August and November Meeting Room A. For patients with colorectal, esophageal, liver, pancreatic and gastric cancers. A light meal is served. Coordinated by the Raab Oncology Clinic. RSVP 808-6642.

DECEMBER

Festival of Trees – Dec. 3 – Sponsors and volunteers are needed now for Hospice of Carteret County’s 2010 Festival of Trees at the Crystal Coast Civic Center. All proceeds benefit hospice patient care in Carteret County.

Sponsor event on Dec. 2. Call 808-6085 for more information.

MARCH

Purvis Chapel Health Fair – March 12, 2011 – Free Health Fair at Purvis Chapel AME Zion Church, 217 Craven St., Beaufort.

Free Healthy Living screenings and education, asthma/pulmonary function, bone density, blood pressure, blood sugar/glucose checks, vision. Call 808-6106 for more information.

and believing in excellence in everything she does.

Carter Receives President’s Award Harmony Carter of medical staff services received Fred Odell’s President Award during July’s Patient Care Conference at Carteret General. The President’s Award is presented to an employee who is an inspiration and a true leader in the hospital’s “Journey to Excellence.”

Business Index BELTONE HEARING AID CENTER ......................13 1427 S. Glenburnie Road, New Bern 252-636-2300 CAPE CARTERET AQUATIC & WELLNESS .........27 300 Taylor Notion Road, Cape Carteret 252-393-1000 CAROLINA EAST HEALTH SYSTEM......Back Cover 2000 Neuse Blvd., New Bern 252-633-8154 CAROLINA HOUSE OF MOREHEAD CITY .........2 107 Bryan St., Morehead City 252-726-4454.

CAROLINAS CENTER FOR SURGERY................13 3714 Guardian Ave., Morehead City 252-247-2101 CAROLINA ORTHOPEDICS ................................29 252-726-9777 astern@carolinaorthopedics.com CARTERET GENERAL HOSPITAL...........................3 3500 Arendell St., Morehead City 252-808-6000 CARTERET MEDICAL SPECIALIST........................30 300 Penny Lane, Morehead City 252-726-4000 CARTERET OB-GYN ASSOCIATES .......................5 3511 John Platt Dr., Morehead City 252-247-4297 COASTAL EYE CLINIC ..........................................31 802 McCarthy Blvd., New Bern 252-633-4183

www.nccoast.com

3504 Bridges St., Morehead City 252-726-1064 COASTAL FOOT CENTER ....................................21 3221 Henderson Drive, Jacksonville 910-347-1211 CHERRYL DAVIS, DDS .........................................31 316 Commerce Ave., Morehead City 252-247-4900 THE DENTAL CARE CENTER ...............................21 202 WB McLean Drive, Cape Carteret 252-393-8168 DIABETES AND ENDOCRINOLOGY....................7 611 N. 35th Street, Morehead City 252-222-5700 EASTERN DERMATOLOGY ...................................6 4251 Arendell St., Suite A, Morehead City 252-240-3531 ECIM ......................................................................30 906 W.B. McLean Road, Cape Carteret 252-393-9007 FRIENDLY CAREGIVERS ......................................11 2302-D Arendell St., Morehead City 252-240-1234 FROGLEY CHIROPRACTIC ..................................17 2113 Glenburnie Rd., Suite H, New Bern 252-658-6222 HEARING SOLUTIONS..........................................5 3110 Arendell St., No. 8, Morehead City 252-726-8578

MCLAUGHLIN CHIROPRACTIC ..........................17 5039 Executive Drive, Morehead City 252-808-2888 MOORE ORTHOPEDICS & SPORTS MEDICINE ...9 4251-B Arendell St., Morehead City 252-808-3100 SCHILSKY CHIROPRACTIC..................................17 312 Dolphin Drive, Jacksonville 910-347-4033 SPORTS CENTER ..................................................21 701N 35th St., Morehead City 252-726-7070 THE VILLAGE AT BROOKWOOD ......................16 1860 Brookwood Ave., Burlington 800-282-2053, villageatbrookwood.org WELLNESS PARTNERS.........................................21 Four locations in Oriental to serve you Mywellnesspartner.com DR. JAMES WELLS, DDS, PA ..............................11 208 Professional Circle, Morehead City 252-247-3010 WILLIS, VANEK, BALL & FISCHER .......................2 Locations in Morehead City, Havelock and Jacksonville thesmilesmakersnc.com YOGA FOR YOU ..................................................27 2900 Arendell St., #16, Morehead City 252-247-YOGA

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:HOFRPLQJ RXU QHZ KDQG VSHFLDOLVW .ULVWLQ :DUQHU 0' /RFDWLRQV LQ 0RUHKHDG &LW\ 1HZ %HUQ +DYHORFN DQG -DFNVRQYLOOH ZZZ FDUROLQDRUWKRSHGLFV FRP

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GENERAL & SUBSPECIALTY MEDICINE Internal Medicine • Oncology • Sleep Center Gastroenterology • Rheumatology • Pulmonary Medicine • Endoscopy Center Aviation Medicine • Pediatrics • Neurology

DIAGNOSTIC SERVICES Radiology • Nuclear Medicine • CT Scanning COLA Accredited Laboratory • Ultrasound • MRI Bone Densitometry • Digital Mammography

PRIMARY CARE Acute Illness • General Medicine Laboratory Service • Diagnostic Testing

www.ecim.com 1-800-676-8221

SERVING EASTERN NORTH CAROLINA

Primary Care Highway 24 Cape Carteret 252-393-9007

Primary Care Highway 17 South Pollocksville 252-633-1010 or 224-4591

Primary Care 532 Webb Boulevard Havelock 252-447-7088

Sleep Center 2117 Glenburnie Rd. New Bern 252-633-1010

Physical Medicine & Rehab

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Primary Care Berne Square New Bern 252-638-4023

Pediatrics Berne Square New Bern 252-636-1919

EXCELLENCE IN EYE CARE J. Kenneth Chance, M.D., F.A.C.S. Harold H. Cameron, M.D. Bettina B. Meekins, M.D., F.A.C.S. Dean P. Ouano, M.D. Cooper D. Kunkel, M.D. Cara D. Hamm, O.D. Medical & Surgical Diseases of the Eye

Complete Optical Department 802 McCarthy Boulevard, New Bern - 252.633.4183 3504 Bridges Street, Morehead City - 252.726.1064

w w w. coa st a le ye cl i n ic.ne t Dr. Cherryl A. Davis & Staff Comprehensive and Cosmetic Family Dentistry

Creating a more esthetically pleasing smile is an exciting way for patients to enhance their overall appearance. These amazing results can be created in one to three dental visits. To schedule an esthetic consultation, please call

252-247-4900 The no-pain, no-grind, no-shot perfect smile.

 Commerce Avenue | Morehead City www.CoastalCarolinaSmiles.com w w w . N C C O A S T. c o m

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