Health & Wellness - Back Pain

Wednesday, March 30, 2016

MARCH 2016

HEALTH & WELLNESS BACK

PAIN

BACK PAIN BASICS

THE IMPACT OF BACK PAIN

What you need to know about symptoms and treatment

The effect on the economy is greater than you think

BREAKING BAD HABITS

STAYING HEALTHY

How chronic sitting is affecting your health and how to change it

Tips for making and maintaining a healthy lifestyle

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Fairbanks Daily News-Miner

Wednesday, March 30, 2016

Keeping Fairbanks Healthy

DIRECTORY ACCUPUNCTURE BOREALIS HERB & ACCUPUNCTURE CLINIC 1500 Airport Way, #A 456-2100 BEHAVIORAL HEALTH FAIRBANKS NATIVE ASSOCIATION BEHAVIORAL HEALTH SERVICES 3100 S. Cushman Street 452-6251 HEADWATERS WELLNESS AND COUNSELING 250 Cushman Street, Suite 4J 456-2256 HOPE COUNSELING CENTER 926 Aspen Street 451-8208 NORTH WIND BEHAVIORAL HEALTH 1867 Airport Way, Suite 215 456-1434 www.northwindbehavioral.com

DENTISTRY PATRICIA BERGDAHL, DMD, Inc. 4001 Geist Road, Suite 5A 479-8423 www.bergdahldental.com JAMES R. MIEARS, D.D.S., P.C. 1919 Lathrop Street, Suite 211 452-1866 www.smilefairbanks.com EMERGENCY GOLDEN HEART EMERGENCY PHYSICIANS 1650 Cowles Street 458-5556 FAMILY MEDICINE MIDNIGHT SUN FAMILY MEDICINE Dr. S. Gayle Hornberger, D.O. 475 Riverstone Way, #5 455-7123

NUTRITION SUNSHINE HEALTH FOODS 410 Trainor Gate Road 456-5433 www.sunshinehealthfoodstore.com OPTHALMOLOGY EYE CLINIC OF FAIRBANKS 110 Minnie Street 456-7760 www.eyeclinicoffairbanks.com OPTOMETRIST FAIRBANKS OPTOMETRIC CENTER Dr. James C. Graves 3455 Rewak Drive, Suite 102 474-8695 ORGANIZATIONS FAIRBANKS RESOURCE AGENCY 805 Airport Way 456-8901

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MEDICAL CENTER PHARMACY Jerry Brown, Pharmacist 1867 Airport Way, Suite 105 452-2328

COLONOSCOPY ALASKA MEDICINE & ENDOSCOPY Arva Chiu, MD 452-2637 www.akmedicine.com COUNSELING FAMILY CENTERED SERVICES OF ALASKA 1825 Marika Road 474-0890 www.familycenteredservices.com

NORTH STAR BALLET 1800 College Road 451-8800 www.thenorthstarballet.org PLASTIC/RECONSTRUCTIVE SURGERY WILLIAM W. WENNEN, LLC 3203 International Street, Suite 100 451-8775 URGENT CARE STEESE IMMEDIATE CARE 1275 Sadler Way, Suite 101 374-7911 www.steeseimmediatecare.com U.S. HEALTHWORKS 1867 Airport Way, Suite 130B 452-2178 WOMEN’S HEALTH

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Fairbanks Daily News-Miner

Wednesday, March 30, 2016

HEALTH & WELLNESS

TABLE OF CONTENTS Back pain basics and prevention » 4 How back pain impacts the economy » 5 Tips for new mothers and fathers » 5 Snacking healthy on the road » 6 Distractions for a workout » 7 Breaking the habit of chronic sitting » 8 The rise of fashionable gym clothes » 9 Making and keeping healthy habits » 12 Eating healthy in your golden years » 13 Avoiding eye injuries in contact sports » 15 Wearable fitness »17 Is working out cost-prohibitive? » 19 Aim for muscle gain, not weight loss » 20

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Fairbanks Daily News-Miner

Wednesday, March 30, 2016

HEALTH & WELLNESS

Back pain basics: What you need about symptoms, treatment

Muscle strain or spasm

Ruptured or herniated discs Too much pressure on the spine can cause a disc

to weaken and bulge out to one side. This bulge can push a nerve into a bony part of the spine, and cause great pain. Doctors say that the disc has “herniated,” or “ruptured.”

A common term sometimes used for this condition is “slipped” disc. Ruptured discs do not always require surgery, but this is the most common reason for back surgery.

This ailment is usually associated with lifting. It does not generally result solely from a single lifting effort, but involves gradual wear and tear. Continued extreme exertion, especially done contrary to body structure, can contribute to ruptured discs.

You should see a doctor if you have any of the following: • Numbness or tingling • Severe pain that does not improve with rest • Pain after a fall or an injury • Pain plus any of these problems: trouble urinating, weakness, numbness in your legs, fever, weight loss when not on a diet.

Tips for preventing back pain Physical activity can make your back stronger and lower your risk of back pain. Here are some suggestions to get you started: • Do back-strengthening and stretching exercises at least 2 or 3 times a week.

• Try a yoga class. It can help stretch and strengthen muscles and improve your posture.

• Stay active. Regular physical activity can help keep your back muscles strong. Aim for 2 hours and 30 minutes of moderate aerobic activity per week.

Good posture can help prevent back pain.

• Try not to slouch when standing and sitting.

• Sit up straight with your back against the back of your chair and your feet flat on the floor. Keep your knees slightly higher than your hips.

• Stand tall with your head up and shoulders back.

• If you can, switch between standing and sitting so you aren’t in the same position for too long.

◤

When should I see a doctor?

How is back pain treated?

Treatment for back pain depends on what kind of pain you have. Acute back pain usually gets better without any treatment, but you may want to take acetaminophen, aspirin, or ibuprofen to help ease the pain. Exercise and surgery

PREVENT » 21

BASICS » 14

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What is the difference between acute and chronic pain?

Acute pain starts quickly and lasts less than six weeks. It is the most common type of back pain.

Acute pain may be caused by things like falling, being tackled in football, or lifting something heavy.

Chronic pain lasts for more than three months and is much less common than acute pain.

Muscle strain, or spasm, is a common and often very painful type of back injury.

It often results from overstretching certain muscles during lifting, and can be avoided by practicing proper lifting techniques.

Hundreds of muscles and ligaments connect to, and support, the spine. When a muscle is strained, it may swell and cause pain by increasing pressure on small nerves that pass through the muscle. More pain can cause more contraction and begin a pain cycle difficult to break.

Proper treatment relieves the problem and muscles will heal.

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Who gets back pain?

Most people have back pain at some point in their lives. It’s one of the most common reasons people visit the doctor or nurse.

People are more likely to experience back pain as they get older.

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Fairbanks Daily News-Miner

Wednesday, March 30, 2016

HEALTH & WELLNESS

The impact of back pain

Submitted by Contributing Community Author

Karl Baurick, M.D.

Staff Report NEWSROOM@NEWSMINER.COM

Back pain, specifically lower back pain, isn’t something to take lightly. The impact on the patient and on the economy can be great.

Consider this statement from a 2013 World Health Organization report about lower back pain: “Low back pain is a very common health problem and affects all ranges of the population; however, its burden is often considered trivial. Low back pain occurs in similar proportions in all cultures, interferes with quality of life and work performance, and is the most common reason for medical consultations. “ ... low back pain is among the top ten high burden diseases and injuries, with an average number DALYs (disability-adjusted life years) higher than HIV, road injuries, tuberculosis, lung cancer, chronic obstructive pulmonary disease and preterm birth complications.”

The U.S. the Bureau of Labor Statistics reports more than 1 million workers suffer back injuries each year and that back injuries account for one of every five workplace injuries or illnesses. The agency also found that one-quarter of the all compensation claims

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involve back injuries.

In the U.S., nursing is occupation with the highest percentage of back injuries and musculoskeletal disorders, according to the Centers for Disease Control and Prevention.

The economic impact is substantial. The National Center for Biotechnology Information, part of the National Institutes of Health, which itself is a part of the U.S. Department of Health, laid out the high cost in a report on total health care costs that cited a study of more than 20,000 U.S. residents in 2008.

“The direct cost of medical treatment for pain diagnoses was almost $47 billion. The bulk of these costs was for back pain ($34 billion),” the report says.

Back pain prevention tips for new parents The American Academy of Orthopaedic Surgeons recommends these 10 ways that new mothers can help to reduce their risk of injury and back pain. Many of these tips also work well with new fathers: 1. Once cleared by your doc tor, begin e xercising soon after delivery to restore muscle tone to the abdominal and back muscles. While the baby is napping, take 10 minutes to do stretching and strengthening exercises on the floor each day.

2. Try to return to your normal weight within six months after giving birth, but start eating a healthy diet immediately.

3. Do not lift the baby with outstretched arms. Instead, bring the baby close to your

MEDICAL INSIGHT

chest and then lift. Avoid twisting your body.

4. To pick up a child from the floor, bend at your knees, not at your waist.

Squat down, tighten your stomach muscles and lift with your legs.

5. Remove the high-chair tray when you are trying to put the baby in or take the baby out of the high chair.

6. When lifting a baby out of the crib, bringing the child close to you while slightly bending your knees can reduce back strain.

When getting a new crib, remember choosing one that is appropriately sized for your height will make lifting your infant easier.

7. Consider using a “front pack” to carry the baby when you are walking.

8. Do not carry a child on

your hip; this overloads the back muscles. If you must, alternate sides.

9. To avoid upper back pain from nursing, bring the baby to your breast, rather than bending over the baby. While you are nursing, use a pillow or a specially designed nursing pillow to elevate the baby.

10. Do not stand outside the car to place the child in the car seat. Instead, place one foot in the car on the floor as you place the baby into the car seat. When purchasing a car, remember that a four-door vehicle will make it easier to place the child in a car seat.

Note: If you had a Caesarian-section delivery, wait until you get the permission of your obstetrician before you begin exercising.

Urinary Incontinence: Diagnosis and Treatment Urinary incontinence is defined as the involuntary leakage of urine. It ranges in incidence from 17-55% in older women and 12-42% in younger women. The four main types of urinary incontinence are urge, stress, mixed, and overflow incontinence. The key feature is involuntary loss.

Stress incontinence occurs with effort, exertion, sneezing, laughing, exercise or anything that increases the intra-abdominal pressure. This can be caused by anatomic abnormalities such as prolapse of the pelvic organs, by a weak urethral sphincter muscle, or both. In rare cases bladder fistulas can be the cause. Stress incontinence is most common in younger women with a peak incidence in the 40s. Treatment is pelvic floor exercises such as kegels or correction of the prolapse (or weak sphincter muscle) surgically.

Women with urgency incontinence typically have involuntary leakage of urine accompanied by urgency. The amount of leakage ranges from a few drops to completely soaked undergarments. Common triggers include running water, hand washing, and cold weather exposure. Urgency incontinence is believed to be partly caused by over-activity of the bladder muscle (detrusor) activity. In some cases this is caused by interstitial cystitis, but normally the cause is unknown. This condition can be exacerbated by surgical interventions near the bladder and low estrogen levels. Treatment includes bladder training with a physical therapist, pelvic floor exercise and medication.

Overflow incontinence is involuntary, continuous, urinary leakage or dribbling and incomplete bladder emptying. It is caused by impaired bladder contractility or bladder outlet obstruction. These can result from an underlying systemic illness such as diabetes, cancer, or severe pelvic organ prolapse. Treatment depends on the cause, evaluation of these symptoms is very important!

Treatment of urinary incontinence needs to be coordinated by a clinician with experience. The first order of business is to determine the type of urinary incontinence. Treatment for the wrong type of incontinence can worsen the condition. Specialized intervention should be guided by a thorough history, physical exam and possible diagnostic tests such as cystoscopy, urodynamics, and urinalysis.

Many women suffer in silence with this debilitating condition. Avoiding exercise, horseback riding, dance are just a few coping mechanisms.

Bathroom mapping is a term that describes behavior related to knowing where public restrooms are available. The faint odor of urine can keep people from going out at all. The good news is that most urinary incontinence is treatable.

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Our thanks to Dr. Karl Baurick, for contributing this column.

The article is intended to be strictly informational.

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Fairbanks Daily News-Miner

Wednesday, March 30, 2016

HEALTH & WELLNESS

On the road again: Making smart snack decisions CREATORS.COM

For most of us, eating healthy on the road can be challenging.

There’s the temptation of snacking, trying foods that may or may not be healthy choices or settling for fast food.

A recent Environmental Nutrition newsletter offers some strategies for when traveling.

1. Pack some healthy choices to take with you whether you are traveling by train, plane or automobile. Use a small insulated cooler with ice for perishables.

Make sure snacks and meals include good sources of fiber and protein. The fiber slows digestions, helping you stay full, and the protein is filling and can help curb overeating later.

2. Choose lean proteins such as lean jerky, string cheese, hardboiled eggs, Greek yogurt, hum-

How to make smart food decisions while traveling.

CREATORS.COM PHOTO COURTESY LIFE-OF-PIX

mus or nuts and seeds. Research shows that high-quality protein can improve satiety, control weight and prevent chronic disease.

3. Add a fiber-rich food such as dried or fresh fruit, fresh vegetables, precooked oatmeal, whole grain crackers and popcorn.

4. When dining out, look for better sandwiches — those with lots of vegetables, grilled chicken or turkey and hummus. Or choose a healthy salad with colorful vegetables, grilled chicken, beans, nuts or seeds and the dressing on the side.

5. Beware of descriptors like crispy, crunchy, battered, breaded or tempura.

6. Be sure and hydrate with water, tea (mint tea can help an upset stomach; chamomile tea soothes anxiety).

7. Make your own homemade trail mix with dried fruit, nuts, seeds and high fiber cereal.

For more information: Phone 907-452-6251 Visit our website: www.fairbanksnative.org

Q and A

Q: Can lifestyle make much difference in cancer risk? Doesn’t cancer really come down mostly to heredity and luck?

A: A healthy lifestyle can’t pre-

vent all cancer, but it makes a big difference. Healthy eating habits combined with regular physical activity and a healthy weight can prevent about 1 in 3 of the most common U.S. cancers. By adding avoidance of tobacco and sun damage, today’s research says we could cut the number of cancers occurring in the United States every year nearly in half.

Only about 5 percent to 10 percent of all cancers are thought to be caused by an inherited “cancer gene.” If you have a close relative (mother, father, sister or brother) who has had cancer, or if you carry a cancer gene, it’s important to get periodic screenings on a schedule recommended by your healthcare provider. Even with a strong family history of a particular cancer, eating habits and lifestyle choices can influence whether cancer actually ROAD » 10

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Wednesday, March 30, 2016

HEALTH & WELLNESS

Netflix is the new black: A topical look at workout distractions

By Jack Newcombe CREATORS.COM

Rotten Tomatoes has changed the way that we watch movies.

Founded in 1998, the website aggregates audience and professional reviews, giving each film a score based on an average, from zero to 100. Scores from zero to 59 receive the “rotten” label, whereas anything above 60 is deemed “fresh.”

And these numbers matter.

A fresh score can encourage more people to see the film, whereas a rotten score might turn away potential viewers. Before Rotten Tomatoes, patrons went to the movies blindly, hoping that they would be entertained. Now they have

access to more information and are able to make better decisions.

Except when it comes to airplanes.

Airline travel can be an exhausting, expensive, degrading experience. The seats are usually small, and the legroom is nonexistent.

As a result, while up in the air, we look for reasons to feel better, to be entertained or to be distracted from the trauma we are enduring.

While our palates might be discerning on the ground when sitting in a movie theater, we are much more forgiving when we watch movies up in the air.

Our surrounding environment is so bad that even a mildly entertaining film will receive a positive bump in our minds.

No choice is a bad choice when it comes to workout distractions. CREATORS.COM PHOTO COURTESY SAMANTHA JACOBY

Similarly, when exercising, people tend to search for some sort of stimulus that either distracts them from what they’re doing or enthuses them to work harder. Also, just like the

case with flying, our media consumption tastes differ when we’re working out versus when we are not working out. For example, one might love a top 40 pop song blaring at full volume

while in a cycling class but might never listen to that same song while cooking dinner on a Tuesday.

Music is a typical first choice. Music is special in that it can elicit emotions quickly and can be perfect for getting you through a difficult workout. You can download your favorite singles into one playlist or listen to an entire album.

Genre and artist depend on personal preference. Some people love rap and hiphop. Others favor electronic dance music, and some crank Led Zeppelin or Guns N’ Roses. No choice is a bad choice.

However, listening to the same songs over and over again can get repetitive.

While streaming services — such as Pandora, Spotify and Apple Radio — have

increased the number of songs we can listen to, music, like anything, can get stale. Enter podcasts.

Podcasts have gained popularity in recent years for two reasons: They’re free, and the quality is high; for example, President Obama did an interview on comedian Marc Maron’s podcast in 2015.

Unlike music, which comes in short bursts, podcasts are typically long in format and are great for long runs or any extended cardio.

That said, some people cannot listen to podcasts while they work out. Either they don’ t like people talking to them and should stick to music or they are looking for something of even higher quality. For NETFLIX » 11

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Contact Information: Julie Ament PT, DPT (907)488-4978 jament@northpolept.com F18504136

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Fairbanks Daily News-Miner

Wednesday, March 30, 2016

HEALTH & WELLNESS

Chronic sitting kills: How stand up to the habit CREATORS.COM

S

it happens. Everyday, millions of Americans spend 8 to 14 or more hours, on their behinds, sitting. I’m talking to you.

Think about your day: driving, commuting, working at a desk. You sit when you eat, watch TV, answer emails, read a book, play a video game, knit booties. The truth is we modern Americans sit so much it passes for totally normal behavior.

We don’t even think about it, do we?

Well, start thinking! Pull up your life-shortening chair and listen to this: There are now over 10,000 studies showing that too much sitting is a terribly

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COM PHOTO COURTESY OF AUDIOBOOKSTORE.COM

Dr. James Levine, author of “Get up!” destructive thing to do to your health and well-being.

Your body thrives on movement, and when you make it sit for hours at a time, you create serious damage at a cellular level.

Research shows prolonged sitting significantly raises your risk of developing heart disease, obesity, diabetes, cancer, insomnia, arthritis, osteoporosis and so much more, it’s hard to believe chairs are still legal.

If 70 is the new 50, sitting is the new smoking.

And don’t think your daily workouts will protect you.

Nope. Chronic sitting is an independent risk factor, meaning all the risk correlations hold true no matter how much you exercise. It sounds too bad to be true, but the research is clear.

And that’s why I want to spend the rest of this column, not on the sitting-kills research (which is astonishing) but on what can you do to sit less, micro move more and educate yourself about the benefits of standing:

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Use a standing desk. If sitting kills, standing saves.

That’s why stand up desks are quickly rising in popularity, in offices, in homes, and especially at my home, where I’m happily standing now, in front of my new Varidesk, a clever, affordable design in the $350 range that I’ve been showing off to friends like a new puppy.

Other stand-ups I researched looked too corporate and would have meant replacing my beloved old wooden desk. The Varidesk sits on top and has an easy, spring-assisted lift that takes me from sitting to standing in a couple of seconds. I love it ... and I’m pretty sure it loves me.

It comes with an app for stand-up alerts, but I’m just using my own body awareness -- gradually standing longer and longer until my legs tire, then sitting for 30 minutes or so before I rise again.

I found a ton of anecdotal evidence online about stand-up desks — some with treadmills — curing

back pain, insomnia, fatigue and more, and I’m not surprised. But too much standing can also create health problems (varicose veins, for instance) so stay tuned into your body and rest in your chair when you need to.

Move more. One sure cure for too much sitting is getting up every hour and moving for 10 minutes or so.

Is that so hard? Apparently, yes. So do what you have to do — an app, a phone alert, a kitchen timer — to remind yourself to stand, to stretch, to do neck rolls, air squats, and other energizing movements. There’s also walking to the water cooler, jumping rope, practicing your tango moves. Mercola.com is an excellent source for videos demonstrating the kind of intermittent exercises you should be doing, standing up and moving at least once every hour. “I was able to reduce my normal 12 to 14 hours of sitting to under

one hour,” Dr. Joe Mercola reports. “And I noticed one amazing thing — the back pain I’ve struggled with for many years, simply disappeared.”

Read this book. If you want to understand the science behind sitting no, standing yes, moving more, read Dr. James Levine’s recent book, “Get Up! Why Your Chair Is Killing You and What You Can Do About It.” He’s the Mayo Clinic endocrinologist and pioneering researcher who documented the perils of too much sitting in 2000, way before it was accepted as true. And now he’s a leading voice for change in the work place, at home, and very importantly, in schools, where prolonged sitting hurts kids and stifles creativity.

I hope you’re convinced.

Stand more; sit less! Now it’s time for me to lower my desk and rest my case.

Marilynn Preston’s weekly column, “Energy Express,” can be found at Creators.com

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Research shows that sitting all day can have a negative impact on your health. CREATORS.

Sitting is more dangerous than smoking, kills more people than HIV and is more treacherous than parachuting. We are sitting ourselves to death.”

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By Marilynn Preston

9

Fairbanks Daily News-Miner

Wednesday, March 30, 2016

HEALTH & WELLNESS

Not your mother’s gym clothes: The rise of everyday athleticwear CREATORS.COM

Not everyone wearing yoga pants out and about in town has just been to the yoga studio. Athletic apparel, including yoga pants, leggings, tracksuits, stretchy tees and stylish athletic shoes, has become a top trend for fashion.

French Vogue included “athleisure” looks in a recent issue, and when celebrities like supermodel Cara Delevingne or Jennifer L opez are photographed in designer athleticwear, fashion and entertainment blogs report on it.

In the apparel industry, according to a survey by Barclays, athletic apparel will increase 50 percent by 2020, creating a $100 bil-

lion market. And demand for yoga pants, leggings and shirts is outpacing the growth of yoga as a sport, says the Sports and Fitness Industry Association. Sales of yoga apparel were up 45 percent in 2013, and yoga participation increased just 4.5 percent. Americans like to look as if they live a fit and healthy lifestyle -- even if they have never set foot in a yoga, barre, boxing or fitness studio.

Yoga leggings and tees, and other sporting-style c l o t h i n g b e fi tt i n g t h e coined term “athleisure” are popular on many levels. In function, they are comfortable, flattering, easy to care for, versatile and budget friendly. Yoga leggings cost far less than a pair of designer jeans or

a skirt, and a yoga-motif tee can hide a bit of a tummy while running errands or meeting friends for lunch.

In addition to the functionality of athleticwear is a mindset of projecting an image as a health-conscious, on-trend person and fitting into the community of yoga and fitness enthusiasts.

When one wears a branded yoga tee shirt bearing the name of an elite fitness center or yoga studio, there’s a sense of belonging to a fitness community and belonging to an economic level that allows one to spend one’s days in yoga and kickboxing classes. Marketing geniuses have brought to the fitness apparel realm the psychological benefit

of “belonging.”

With the growth of athletic apparel so strong, including men’s sports pants that look like slacks, s t o r e s l i k e K o h l ’s a r e reportedly devoting more floor space to athleisure clothing and accessories.

And online fashionista sites have created new sportswear sections, like Net-a-Porter’s new “Neta-Sporter.” Sporting companies like Nike and Adidas are partnering with celebrities such as Pharrell Williams to tout the athleisure look for men, women and children, and top-tier designers like Tom Ford, Chanel, Tory Burch and others show sporty styles in their collections. Kate Spade & Co.

Athleisure clothing brings yoga and sportswear into everyday wear.

CREATORS. COM PHOTO COURTESY FASHIONISTA

CLOTHES » 14

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By Sharon Naylor

10

Fairbanks Daily News-Miner

Wednesday, March 30, 2016

HEALTH & WELLNESS

MEDICAL INSIGHT Submitted by Contributing Community Author

Daesong Yim, Ph.D., LAc. Borealis Herb & Acupuncture Clinic 1500 Airport Way #A Fairbanks, AK 99701 (907) 456-2100

Stress weakens the Immune system In modern life, it is almost impossible to avoid stress. Buddha said, “Because everything in life is changing and nothing stays unchanged, we need to keep adapting to changes. This is stress.” Emotional, physical or mental stress can induce stress responses in our body. It has been reported that many diseases are related to stress such as heart disease, immune disorder, depression, insomnia, irritable bowel syndrome, and ulcers. Usually, short term stress enhances the alertness of the body by triggering physiological responses for survival.

However, long term stress or chronic stress increases the level of cortisol. Cortisol is a steroid hormone produced from the adrenal cortex. Cortisol suppresses the activity of the immune system and prevents the proliferation of white blood cells. Moreover, the elevated level of cortisol from chronic stress has several negative effects such as blood sugar imbalance,

ROAD

sleep disruption, high blood pressure, decreased muscle mass, and increased abdominal fat.

Continued from 6

Since the immune reaction is necessary for wound healing, the high level of cortisol delays

develops. Some people may inherit genes that make them especially sensitive to the effects of lifestyle choices. As for luck, it’s true that whenever cells divide and reproduce, there’s potential for mutations (damaged DNA) that can possibly lead to cancer. However, the body has mechanisms to repair DNA and cause abnormal cells to self-destruct. Nutrients and phytochemicals (natural compounds in vegetables, fruits, whole grains and other plant foods) provide important support for those processes. Moreover, genes can be activated and deactivated (like switching on or off their ability to send signals), and the way we live influences that. By limiting unhealthy foods and avoiding tobacco smoke, excess alcohol, too much sun or exposure to high levels of certain chemicals, you help reduce chances of damage to genes. Through healthy food and drink choices, combined with physical activity and a

the wound healing. A weakened immune system can also lead to diseases including infection, cancer, and flu. Therefore, stress management is the key to healthy life. However, using drugs, alcohol, smoking or overeating are not healthy ways to cope with stress. Healthy lifestyle and relaxation exercises, such as meditation and yoga breathing, calm the mind and body, which restore the balance in the body and increase the resistance to stress. Multivitamin, antioxidants, and herbs (including ginseng, astragalus, euthero) enhance the physical and mental functions to reduce the stress. You may also use some herbs to enhance the immune system such as beta-glucans. Beta-glucans are complex carbohydrates derived from the cell wall of yeast and many mushrooms, which can activate immune cells.

Acupuncture has been used for more than 3000 years in Asia and has been growing in popularity in the United States. Oriental Medicine explains that stress is liver Qi (energy) stagnation, which is like a traffic jam in the energy channel. Acupuncture stimulates the nervous system and causes the release of neurochemical messenger molecules, which can help turn the pain signals off. The resulting biochemical changes influence the body’s homeostatic mechanisms, thus promoting physical and emotional well-being.

Since acupuncture is a safe, effective and natural approach to regain and maintain health, it can work as an alternative and adjunct treatment modality for the stress management and immune system.

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Our thanks to Dr. Daesong Yim, for contributing this column.

The article is intended to be strictly informational.

healthy weight, you provide protective influences both at the stage of initial cell damage that starts the cancer process, and throughout stages that follow, reducing potential of any damaged cells to multiply and ever develop into a clinical cancer.

Recipe

This recipe for grilled lemon chicken with feta rice, from Cooking Light magazine is high in protein, low in fat and quick to make. Best of all, it fits into a healthy Mediterranean diet.

Grilled lemon chicken with feta rice 4 (6-ounce) skinless, boneless chicken breast halves 4 tablespoons fresh lemon juice, divided 1 tablespoon olive oil, divided 2 teaspoons minced garlic Cooking spray 1/2 teaspoon kosher salt, divided 1/2 teaspoon freshly ground black pepper, divided 2 (8 1/2 ounce) pouches precooked brown rice 3 ounces crumbled feta

cheese 1/2 cup chopped fresh basil Combine chicken, 2 tablespoons lemon juice, 1 teaspoon oil and garlic in a zip-top bag; turn to coat. Let stand 5 minutes. Heat a grill pan over medium-high heat.

Coat pan with cooking spray.

Remove chicken from marinade and discard marinade Sprinkle chicken with 1/4 teaspoon salt and 1/4 teaspoon black pepper; grill 6 minutes on each side. While chicken cooks, heat rice according to package directions. Combine remaining 2 tablespoons lemon juice and remaining 2 teaspoons oil in a bowl, stirring with a whisk.

Add rice, remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, feta and basil; toss. Serve rice with chicken. Serves 4. (Servings size: 1 chicken breast half and 1 cup rice).

Per serving: 450 calories, 44 g protein, 36 g carbohydrate, 15 g fat, 128 mg cholesterol, 3 g fiber, 688 mg sodium.

Charlyn Fargo’s weekly column, “Nutrition News,” can be found at Creators.com.

11

Fairbanks Daily News-Miner

Wednesday, March 30, 2016

HEALTH & WELLNESS

MEDICAL INSIGHT

Serving the Fairbanks Community since 2002.

907-451-8208 • 926 Aspen Street, Fairbanks Monday-Friday 9am-5pm

How does Seasonal Affective Disorder affect you?

Each spring Alaska posts a sad statistic. During the months of March and April, the number of Alaskans who are affected by suicide, homicide, assault and other violent encounters rises significantly. Those with and without mental health diagnoses often experience an undercurrent of agitation with symptoms of depression or anxiety. This phenomena seems different than what happens in the fall when the sun starts going away. In the fall, the presenting symptoms are mostly about depression. In the spring, the symptoms are more about irritation or outright aggression. So the questions are “How do I know if I’m being affected?” and “What do I do if I’m affected?”

It is very important to be self-aware. “Do I find myself angry or irritated for no apparent reason?” “Do I tend to lose it over minor frustrations?” “Am I being overly emotional, at least more than usual?” If you find yourself nodding as you read this, it might be time to focus on some good self-care. People do best when they engage simple but important mental health hygiene.

This takes a bit of effort, but the results are totally worth it.

NETFLIX Continued from 7 those people, we bring you audiobooks.

Audiobooks are even longer than podcasts. Also great for long-distance cardio, audiobooks can be truly distracting. Genre, author, fiction, nonfiction — it’s all personal preference. But getting entrenched in an audiobook while working out can truly take your mind away from any pain you might be enduring. However, listening to audiobooks while

exercising is definitely an acquired taste and not for everybody.

Finally, we conclude with another player that revolutionized the way we watch movies: Netflix. As Wi-Fi has become ubiquitous in gyms and homes, people are turning to Netflix as their preferred distraction during workouts. You can binge-watch shows you normally wouldn’t watch on the couch. Again, this is in line with the way our tastes change while we’re working out. On the other hand, some people save their favorite shows for

when they work out. The shows become an incentive for them to work out and a reward at the same time.

There is no watchedthis-movie-on-an-airplane discount applied to Rotten Tomatoes scores, and there is no way to know what distraction will be best for a specific workout, so the only way to know for sure is to try different things.

So crank up the music or download the podcast or load the audiobook or fire up the Netflix the next time it’s time to work out. And when you’re done, you can Netflix and chill.

1. Get enough sleep. Everyone has their own set point, but regular sleep and wake times are important.

2. Get regular exercise. The sun is coming back, the temperatures are climbing. There’s no excuse not to get outside and end the hibernation. - This REALLY helps!!

3. Eat regular meals. Adequate nutrition is a must. Junk food doesn’t count!! Eat healthy meals that are nutritionally balanced!

4. Have regular, positive, social contact. When people are grumpy or irritated this can be a tough one, but it doesn’t mean you can skip it.

Go find someone to talk to - and play nice!

These are 4 simple suggestions that really can help. Oh - and, when you’re feeling irritated, stop and take a breath. Remember, “It’s that time of the year,” and that things will get better soon. The snow is melting, the sun is warmer; in short order the trees will start budding and the grass will turn green. After that come the mosquitoes. By then you’ll feel much better.

Our families are important! When families need help, we are here. We provide assistance for: Families, Children, Couples and Invividuals. Treating Depression, Anziety, Family Problems, Substance Abuse issues and much more. Providing a “hand up” for those who struggle.

Hope Counseling Center accepts most insurance plans

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Our thanks to the Hope Counseling Center for contributing this column.

The article is intended to be strictly informational.

12

Fairbanks Daily News-Miner

Wednesday, March 30, 2016

HEALTH & WELLNESS

Make a change: How to make and stick to healthy habits path to a fast goal. Decide you want it and know why.”

By Kristen Castillo CREATORS.COM

“It’s never too late for a new beginning,” says Stephanie Merchant, who is the founder of The Nutrition Mom and calls herself a “former junk food junkie.”

When she was 40, Merchant was 50 pounds overweight and taking antidepressants as well as heart medication.

“I knew my future did not look bright if I stayed on that same path, and I also realized that I was setting my children up for the same,” she says. “That was my catalyst for change.”

Merchant, who says habits are formed by “example, repetition and familiarity” focused on getting healthy and eating better. She lost the weight and doesn’t need those medications anymore.

She encourages others to get healthy, too, and offers this reminder: “It’s not a temporary

Developing healthy habits

Consistent sleep, eating well and exercising daily are ideal goals.

“Starting and sticking to a healthy routine is a major mental challenge,” says Chris Carr, a sports and performance psychologist at St. Vincent Sports Performance.

While there’s no set timeline for each individual to successfully adapt and stick to a new routine, studies suggest meaningful change takes time.

Research based on cosmetic surgeon Dr. Maxwell Maltz’s 1960s self-help book, “Psycho Cybernetics, a New Way to Get More Living Out of Life,” indicated habits were formed after 21 days. The latest research indicates it takes about 66

Developing a healthy habit, such as exercising or eating well, can take up to 66 days.CREATORS.COM PHOTOS FROM PERSONAL TRAINER FOOD AND FE FIT

days to stick with that new routine.

Even weight-loss programs are designed to yield consistent results for the long term. Jenny Craig, for example, promises participants will lose 10 pounds in eight weeks or they’ll get back their first two months’ worth of membership fees.

So how can you develop healthy habits?

Set goals. “Know what outcome you want to achieve, and the process to get there,” says Carr.

“Setting daily goals can help you achieve that. Each night, write down one to three goals you want to accomplish the next day.”

Carr says goals should be what he calls SCRAM: “specific, challenging, realistic, adjustable and

measurable.” Examples include, “I want to run for one mile without stopping” or “I want to turn my phone off and go to bed by 10 p.m.”

Exercise daily. “Put exercise in the hierarchy of must do’s,” says Melonie DeRose, co-founder of Fe Fit, a 90-day fitness package for women, who explains exercising is a good habit, just like brushing your teeth or eating.

Gina Escobar, M.D.

Have a daily plan, but don’t be too rigid or you won’t follow through.

“Don’t create a workout schedule with seven days of running or a meal plan with seven days of cauliflower if you’ve never enjoyed running or cauliflower,” says DeRose.

“Don’t set yourself up for failure.”

HEALTHY » 18

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Phone 456-MEDI Fax 456-6336

Monday – Friday 7:00 a.m. – 7:00 p.m.

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Now opening her new solo practice

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Treating Cardiovascular, Gastrointestinal, Rheumatological diseases, allergies, endocrine disorders.

Now accepting new patients and referrals.

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• Annual Physicals • Preventative Care • Cardiac Stress Tests

Fred De Lepper

Matthew Raymond

Physical Therapist

D.O., M.P.H.

Specializing in: Musculoskeletal Injury Post-op Rehabilitation Sports Injuries Work Hardening

Specializing in: Evaluation and Management of Work Related Injuries DOT, FAA, Coast Guard, Merchant Marine, Asbestos Hazmat Exams Pre-Employment Post-Offer Physicals Drug Screening Fit for Duty Evaluations

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Solstice Medicine & Wellness, LLC 475 RIVERSTONE WAY #5 FAIRBANKS, ALASKA 99709

Fairbanks Daily News-Miner

Wednesday, March 30, 2016

13

HEALTH & WELLNESS

Golden age of fitness: Eating the way you should CREATORS.COM

There are horror stories about seniors struggling with their food budgets and dietary needs. Even canned cat food isn’t so cheap anymore. T hese days, many senior citizens find that they are not adequately financially prepared to head into retirement; one of the biggest common concerns is having enough money to afford a healthy and nutritionally comple te diet. When the budget is hardly enough to cover the necessities, any available food money left over is stretched to buy quantity and not quality.

Aging normally brings its own health risks and

problems. Malnutrition is not uncommon as people age, due to a combination of physiological and social reasons. Bones lose density, activity decreases, dental hygiene suffers as teeth fall out, loneliness or bereavement can cause depression and gastrointestinal changes may cause loss of appetite.

Metabolism slows, there is more strain on the kidneys and heart, years of hearty living wears down the body and vitamin deficiencies take their toll. Even a lack of transportation can reduce the opportunity to go shopping in a store with decent pricing and selection. Proper nutrition is necessary to help keep the senior years golden.

Loading the food pan-

MARCH IS NATIONAL COLON CANCER AWARENESS MONTH

An elderly couple eats lunch together. CREATORS.COM PHOTO COURTESY BILL BRANSON

try and dinner plates with nutrient-rich, low-calorie foods is vital to healthy eating. The U.S. Department of Agriculture recommends that people ages 50 and older concentrate on fruits — 1 1/2 to 2 1/2

On average, one out of every 20 Americans will develop colorectal cancer in the course of a lifetime. Early detection saves lives.

cups of vegetables — 2 to 3 1/2 cups of grains — 5 to 10 ounces of protein foods — 5 to 7 ounces of dairy foods — 3 cups of fat-free or low-fat milk, oils — 5 to 8 teaspoons, and small amounts of solid fats and

added sugars. Staying fit and eating right can add productive years to an adult’s life. Seniors need to stay active with regular physical activities such as walking and keeping busy with work, hobbies or socializing with others. They should also stay ac tive mentally, doing things like reading, card games and puzzles.

Ever yone can stretch their shopping dollars by checking grocery fliers for prices and special offers, as well as cutting and using coupons. Write up a weekly menu based on sale prices and seasonal specials, then make a detailed list and stick to it in the store. Buy only the quantities that can be safely used and stored before

GOLDEN » 14

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• Routine screening starts at age 50.

• Or after age 40 if you are at high risk.

• Alaskan natives have the highest rate of colorectal cancer in the nation.

• Colorectal cancer is more than 90% curable when detected early through regular screening.

• Also offering in-office procedures • Underinsured or no insurance, NO problem.

going bad. Read the nutrition labels; sometimes the cheaper product is stingy with the nutrients you should be eating. Compare store brands against name brands; many are just as good, but cost a lot less. Use common sense about the cost of transportation versus store location and shop where you get the best prices. Some communities will provide shuttles to shopping centers for seniors and other select groups; inquire if your community does that and know what shopping would be available to you.

If you are able to treat yourself and dine out once in a while, check out early bird and senior specials.

Dr. Becky Bay Board Certified Psychiatrist

Arva Chiu, M.D. Internal Medicine & Endoscopy

907-452-2637 • www.akmedicine.com 374-7776

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Underinsured or no insurance, NO problem.

turningpointcounselingservices.com turningpointcs@gmail.com

Turning Point Counseling Services is proud to announce board certified psychiatrist Dr. Becky Bay as the newest member of their team. With an in-depth understanding of medical illnesses and their relationship to psychiatric conditions, she is an expert in psychiatric medication management. Dr. Bay is now taking new patients! Call today to schedule your appointment with Dr. Bay at 374-7776 or go online for more information at turningpointcounselingservices.com.

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By Chelle Cordero

14

Fairbanks Daily News-Miner

Wednesday, March 30, 2016

HEALTH & WELLNESS

MEDICAL INSIGHT

BASICS Continued from 4 are not usually used to treat acute back pain.

Submitted by Contributing Community Author

Jerry Brown, Pharmacist Medical Center Pharmacy 1867 Airport Way, Suite 105 Fairbanks, Alaska 99701 (907) 452-2328

Allergies A lot of people do not believe they have allergies and deny having such. Seasonal sinus congestion lasting 2-10 weeks, this time of the year, sometimes are mistakenly called “spring colds”. Many times we treat the symptoms, but not always the cause. For many years, we have watched 2-8 weeks worth of antibiotic treatment, with secondary diarrhea, gas, bloating, and the potential for fueling antibiotic resistance. Over the decades, we have come up with better and perhaps more effective treatment courses. Allergies are a major cause of our sinus congestion, causing post-nasal drip, sore throats, coughs and fever. With continued congestion (several days), the fluid accumulation contains lots of proteins, which is a food source for bacteria to feed on and thus create secondary bacteria infections. This leads to a visit to the doctors office for antibiotics and other medications. There are 4-5 bases that need to be covered depending on the level and response of the patient. Depending on the choices of medications, treatment can range from simple to complex, a response with few side effects, or a response driven by side effects. Recognize that allergies to environmental elements can start depending on the type of vegetation around your location, when humidity levels are high, and when the temperatures begin to enter ranges of 20-30 degrees, 25-35 degrees, 32-60 degrees, and 40-60 degrees. Early discussions can lead to tools which can make a more enjoyable spring.

Don’t wait until you have symptoms, and it causes you to make an urgent doctor visit. There are simple tests you can do to determine if symptoms are indeed allergy induced, and a wonderful local web site can tell you a lot about the causes. Talk to your pharmacist early in the season, they can help develop a game plan to control your reactions to seasonal allergies with the least amount of side effects.

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Our thanks to Jerry Brown, Medical Center Pharmacy, for contributing this column. The article is intended to be strictly informational.

Some types of treatments for chronic back pain: • Hot or cold packs (or both): Hot or cold packs c a n s o o t h e s o r e , s t i ff backs. Heat reduces muscle spasms and pain. Cold helps reduce swelling and numbs deep pain. Using hot or cold packs may relieve pain, but this treatment does not fix the cause of chronic back pain.

• Exercise: Proper exercise can help ease chronic

CLOTHES Continued from 9 recently announced their new athleisure partnership with Beyond Yoga, bringing the signature punchy colors, prints and unique strap designs of the Kate Spade brand to fitness apparel.

These apparel leaders’ immersion in the athleisure realm provides a wealth of fashion runway color, pattern, city-chic and street-inspired style, plus sequined sports jerseys that blur the lines

GOLDEN Continued from 13 Concentrate on ordering low-fat and low-sodium dishes, read the nutrition guides that are sometimes included in menus and make healthier selections.

Don’t be shy about asking for take-out containers to bring home any leftovers for lunch the next day. You can reduce your dining entertainment expenses if you can organize a small

pain but should not be used for acute back pain. Your doctor or physical therapist can tell you the best types of exercise.

• Behavior changes: You can learn to lift, push, and pull with less stress on your back. Changing how you exercise, relax, and sleep can help lessen back pain.

Eating a healthy diet and not smoking also help.

• Medications

creams, ointments, and salves rubbed onto the skin over the site of pain.

Nonsteroidal anti-inflammatory drugs (NSAIDs) are drugs that reduce both pain and swelling. NSAIDs include overthe-counter drugs such as ibuprofen, ketoprofen, and naproxen sodium. Your doctor may prescribe stronger NSAIDs. Muscle relaxants and some antidepressants may be prescribed for some types of chronic back pain, but these do not work for every type of back pain.

Main types of medications used for back pain: Analgesic medications are over-the-counter drugs such as acetaminophen and aspirin or prescription pain medications.

Topical analgesics are

Back pain basics from the U.S. Department of Health and Human Services and the U.S. Department of Labor

between on-the-field wear and dressy, upscale wear.

It is indeed about blurring lines. Casual and everyday apparel lines have blurred, and sport-motifs have bled into dressier looks.

While it has attracted the trendsetting millennial audience, the pairing of comfort and style also attracts an older-than-millennial audience that wants ease of dressing in their busy lives, but also want to look fresh, healthy, young and trendy.

According to the experts at Magic Online, the digital home of the UBM

Advanstar Fashion Group, staying healthy never goes out of style. Healthy living and athleticwear fit the movement toward all things organic, locally grown, non-GMO and pesticide-free. Wearing organic fabrics connects to one’s values, and athleticwear’s global style connect us with the larger world around us.

This clothing style feels good, does good when lines are connected to charitable missions, and makes a good impression in or out of the fitness studio.

group to participate in a dine-a-round — each person cooks a healthy portion of the meal and you go from kitchen to kitchen or take turns hosting the shared dishes in one other’s homes for an inexpensive evening out with dinner and friends.

Several senior centers host free or reduced rate meals for low-income seniors. There are also food delivery programs available that will bring groceries or meals to your

door, sometimes for free.

Call your local municipalities, senior centers, or local houses of worship to find out what is available in the area. To help maintain a healthy level of physical activity, contact local shopping malls, community centers, libraries and local YMCAs to find out about walker programs, swimming sessions and low impact exercise programs.

Don’t just live. Live life well.

15

Fairbanks Daily News-Miner

Wednesday, March 30, 2016

HEALTH & WELLNESS

Watch out! Avoid eye injuries while playing contact sports

MEDICAL INSIGHT Submitted by Julie Voigt LMT and Amy Williamson, RN, ND

Fairbanks Family Wellness Naturapathic Medicine Acupuncture • Spa Services 3550 Airport Way, Suite 4 Fairbanks, AK 479-2331

By Sharon Naylor CREATORS.COM

Sports injuries account for an estimated 100,000 physician visits for kids each year, and sports cause about 40,000 eye injuries each year, according to the U.S. Department of Health and Human Services. Three-quarters of sports-related eye injuries are suffered by men aged 18-34, with baseball and basketball named as the highest-risk sports when it comes to eye damage.

Additional high-risk sports include hockey, football, lacrosse, tennis, fencing and water polo. Very highrisk sports involve body contact and do not include the use of eye protectors, such as wrestling, boxing and contact martial arts.

All it takes is for a bat to shatter, a ball hit or pitched at high speed to meet an eye socket, or an opponent’s fingernail to poke or scratch the eye, and a serious injury can occur. Some are immediately recognized as severe, but sometimes the damage is hidden from view. The eye is such a complex structure that it is essential to get any eye injury assessed and treated by a specialist.

Different types of eye injuries, according to the National Institutes of Health: • Blunt trauma. Blunt trauma is the cause of most sports-related eye injuries, occurring when something hits you in the eye. This may include a detached retina, a broken bone under the eyeball, orbital and lid contusions, iris injury, ruptured globe, retinal hemorrhage, retinal tears, and blood in the anterior cham-

Protective eyewear can prevent 90 percent of sportsrelated eye injuries. CREATORS.COM PHOTO COURTESY A SIGHT FOR SPORT EYES

ber, among other serious conditions. Corneal abrasion is the most common effect of blunt trauma to the eye.

• Penetrating injury. This occurs when something cuts into your eye — a fingernail scrape, shards of a broken bat or other piercing or cutting damage to the eye. The cuts or scrapes can be mild or deep.

• Debris in the eye. Any foreign body, such as dirt, road salt or sports-field products can move under the eyelid, block tear ducts or cause abrasions to the eyeball or eyelids.

• Radiation injuries.

Exposure to ultraviolet light from the sun, such as while skiing, boating, water skiing or other water sports, can injure the eye.

The good news is that 90 percent of sports-related eye injuries can be prevented by wearing sanctioned protective eyewear tailored to your sport and meeting strict standards for safety, such as those of the American Society of Testing

and Materials Standards.

The National Institutes of Health advises that only 3-millimeter polycarbonate lenses should be used in protective sports eyewear.

Choose function over style, and wisely invest more in your eye protection gear.

When eye injuries are left untreated Ignore any advice to let the eye’s tears clear away any debris, and don’t trust your own vision looking at any eye bruises or cuts to rule out any serious eye injury.

Damage within the eye can only be accurately seen and assessed by an eye doctor or ER specialist. If left untreated, eye injuries can lead to infection, further injury or vision loss, says the Department of Health and Human Services.

If you or your child has had previous eye injuries, the corneal epithelium may repeatedly break down, and the epithelium may be torn off.

CONTACT » 21

Amy Williamson

Julie Voight

RN, ND

Licensed Massage Therapist

Chronic Inflammation Causing You Pain? Here’s What You Can Do! Chronic inflammation in the musculoskeletal system typically manifests in muscle pain and joint stiffness. Depending on the severity, symptoms might also include fluid accumulation near joints and the inability to move your joints properly.

Inflammation in the spinal column is usually first felt in the neck.

Many people talk about waking with a stiff and painful neck and say they “slept on it wrong.” Actually this pain pain may be coming from chronic poor neck posture and working at a desk. The forward pull of such work can cause thickening of the tissues in the spine and loss of healthy movement as well as pain. Unchecked it can lead to headaches and jaw pain. Chronic inflammation is linked with heart attacks and stroke as well as being a risk factor for cancer.

Clearing up inflammation is best treated via a team effort to both look for the cause and treat the symptoms. Chiropractic care can be initiated to correct the effects of poor posture and reduce inflammation from blockages in the spinal column. Acupuncture works on all body symptoms to reduce inflammation by improving circulation to the organs, muscles, digestive tracts, spinal column and brain. Specialized massage called myofascial release helps to restore mobility to the joints and remove inflammation and toxins from the tissues. Lab work can be done to assess for food causes, the amount of inflammation, hormonal, nutritional, or organ imbalances. A custom tailored anti-inflammatory diet and supplements are both key factors in healing.

Having chronic inflammation can have serious consequences in your life. Knowing how to find the causes and effectively deal with them can save you pain and disability and perhaps even save your life.

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Our thanks to Fairbanks Family Wellness, for contributing this column.

The article is intended to be strictly informational.

Fairbanks Daily News-Miner

Wednesday, March 30, 2016

PEOPLE FIRST We are a community hospital. And we are not for profit.

Which makes what we focus on all the easier.

Our mission is to continually improve health care for the people in Alaska’s interior. That was our mission 43 years ago, and that hasn’t changed.

Please share your experience with us, and let us know how we are doing.

FMHcommunity.feedback@bannerhealth.com

Maurina Weeks | Denali Center

fmhdc.com

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17

Fairbanks Daily News-Miner

Wednesday, March 30, 2016

HEALTH & WELLNESS

Fitness at your fingertips: Keeping tabs on your health

By Sharon Naylor

Submitted by Contributing Community Author

Dr. Peter M. Burke Practice Manager Advanced Physical Therapy 1275 Sadler Way, Suite 201 Fairbanks, Alaska 99701 (907) 743-8208

CREATORS.COM

Today’s interactive fitness and wellness trackers have added extra efficiency to diets, exercise, stress reduction, sleep and even water consumption for better health. Fitbit, Jawbone UP, Withings and other tech tools have become part of the American lexicon for those seeking to improve their wellness levels, lose weight and enjoy life more.

According to a recent Pe w R e s e a r c h C e n t e r report, about 69 percent of U.S. adults track at least one health metric, from steps taken in a day to calories consumed. While many use automated trackers like Fitbit, some still attempt to track their daily progress in their heads. However, thinking, “I walked enough today” doesn’t deliver the accuracy of a Fitbit reporting that you are 2,000 steps shy of your daily goal. Seeing the numbers on screen can encourage you to jog after lunch or inspire you to take the kids outside for a bike ride, hike or to walk the dog.

The benefits of personal health trackers are well-recorded, with a Kaiser Permanente Center for Health Research study revealing that keeping a food diary can dramatically increase weight loss. Dr. Jack Hollis, lead author of the study, says, “Those who kept daily food records lost twice as much weight as those who kept no records.” The act of entering food items consumed into a personal health tracker can keep you honest about your dietary habits, and serve as a deterrent against eating that cupcake at work.

MEDICAL INSIGHT

A Path to Healing Back Pain For many of us, back pain can be the long, slow “end of life as we know it.” Of any painful condition, back pain takes us down and makes us feel fragile and unsure about our health. To make matters more complex, spinal conditions can have different qualities of pain that can range from a fleeting episode and very local to constant burning sensations in our limbs or a deep dull aching to the bone. The truth is we can have back pain and still be healthy by placing our awareness not on the pain but rather on strategies to change the situation.

Fitbits, Jawbones and other fitness and wellness trackers help inspire healthy habits. CREATORS.COM PHOTO COURTESY SPORTS AUTHORITY

As part of a wellness plan, sleep is also an important factor. According to the National Sleep Council, “We spend up to one-third of our lives asleep, and the overall state of our sleep health remains an essential question throughout our lifespan.” Yet, quality of sleep throughout the natural cycles of light, deep and REM sleep affects overall health, with deficits contributing to heart disease, diabetes and depression, among other health risks.

Online sleep trackers and apps allow you to record your sleep cycles, track your sleeping hours and work towards a plan for healthier sleep. Some apps may even point out a risk of sleep apnea, which can lead to heart attack or stroke.

Additional personal health trackers give you an oppor tunity to see your exertion statistics,

from steps taken to calories burned, distance traveled and other indicators. You can tailor your stat reports to the sport or activity of your choice.

The tracker will then create spreadsheets that let you track your progress overtime, boosting your self-confidence when you look back months later on your improvements in exercise duration and distance. Or, if you’ve been underperforming, deliver a no-nonsense, just-the-facts motivation to pick up your pace and recommit to your efforts.

You can personalize your health statistics via your choice of tracker, such as choosing between the Fitbit Charge that has a pedometer reporting your steps, distance, number of floors climbed, sleep tracker and TRACKERS » 23

Consider taking the focused attention from your back pain, and applying that energy in a positive way towards creating an environment that supports healing. There are three elements to healing: intention, relationship and method. Intention requires believing what is possible and communicating it in a way that is realistic and supportive. We can then measure our actions as moving toward or away from what we want. Next, we need to build relationships with providers with whom we align; what they recommend should make sense. We need to be sure that the support includes not just what we want, but also what we need. We should feel confident enough to communicate to our team of caregivers. Ask questions and seek understanding about the nature of the condition; what is the pain generator and how does it affect the surrounding tissue and functional movement? Research has shown that as we educate ourselves and learn to trust what we learn, we can reduce our pain significantly. Finally, we must be engaged participants in the method of therapeutic interventions, not just passive receivers looking for the one cure. There isn’t just one cure. We may find that a specific combination of therapies compliments the healing process and allows for a more comprehensive and healthy resolution of the pain. Look for treatments that address the painful structure(s) and its effect on surrounding structures (like spasmed muscles or neighboring joints that become too loose or too stiff ). Most often, patterns of movement are disrupted during low back pain, and learning more effective patterns of movement is important. Physical therapists, massage therapists, pain management specialists, chiropractors, acupuncturists all address different facets of healing, and when applied over the same time period (simultaneously rather than sequentially) can lead to successful outcomes.

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Our thanks to Dr. Peter M. Burke, for contributing this column.

The article is intended to be strictly informational.

18

Fairbanks Daily News-Miner

Wednesday, March 30, 2016

HEALTH & WELLNESS

Healthy eating. “If you want to lose or maintain your weight, focus on eating meats, vegetables, eggs, cheeses and nuts,” says Shane Allen, a certified weight loss specialist, personal trainer and sports nutritionist with Personal Trainer Food. “Avoid sugars

prevent you from giving up.

Visualize success. “It is important to visualize what to do,” says Carr, who suggests visualizing doing an activity, such as walking.

“Just like relaxation, the more you practice, the better your concentration and focus will become.”

Mix things up. “Routines are like relationships,” says DeRose. “You need to spice it up every now and then.”

Fairbanks Family Wellness

things interesting around the dinner table,” she says.

Track your routine.

Keeping track of your efforts to develop healthy habits can keep you focused.

“Write down positive mental aspects of your day, and how you can repeat them,” says Carr. “Also write down negative thoughts, and how you will do better the next day.”

Snooze. A regular sleep schedule is a great healthy

For healthy success, you need to change up your routine. Add a new class, try a new fitness video or do 10 extra minutes of a core workout. That way, your mind and your body won’t get bored.

After a few weeks of one routine, change things up.

Mix up meals, too. DeRose suggests adding one or two new recipes a week to your healthy meal plan. “Keep

Mental health care with a focus on inherent wellness.

Liz Pawelko, MA, LPC

DR. LEON FAZZIO III, DC

habit too. Track your sleep patterns, including bedtimes, wake ups and restlessness.

“Go to bed and get out of bed at the same time as often as you can” even on weekends, says DeRose.

Whether you want to improve your diet, fitness, sleep or other areas, stay focused. With time, persistence and a plan, you can develop healthy habits.

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and starchy carbs like bread, pasta, rice and gravies.”

Find a partner. “Don’t sweat or eat alone,” says DeRose. “Chances are the people around you want to eat healthier, as well.”

Share your health and fitness goals with a friend or family member. Being accountable to that person with regular visits, calls, texts and food and exercise logs can keep you on track and

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Fairbanks Daily News-Miner

Wednesday, March 30, 2016

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HEALTH & WELLNESS

Money and muscle: Is it too expensive to workout?

The Nike Running app tracks and graphs your runs, providing personalized stats to help push you toward new goals.

By Jeanelle D. Horcasitas CREATORS.COM

Working out and committing to a healthy lifestyle can be tough, especially if it means changing your routine. Jogging or cycling early in the morning or after a long day of work can take some getting used to. However, if you do not make exercise an active and necessary part of your schedule, it just won’t happen. Sure, you can use the excuse that you’re too busy — but a one-hour workout is actually only 4 percent of your entire day!

OK, but what about those expensive gym memberships or recreation classes?

Even if you have the time, do you have the money to pay for a membership fee every month? Although some

CREATORS. COM PHOTO COURTESY JEANELLE HORCASITAS

people may consider it an investment and motivation to make sure they go to the gym regularly, you really don’t need to pay a dime to be healthy and fit. There are plenty of free resources out there to keep you motivated, accountable and, more importantly, active, strong and healthy!

The incredible Nike+ Training Club app Sometimes making the trip to attend a class or go to the gym can be a drag. However, with the NTC app, you have the option of working out from the comfort of your own home, or even going to the park or beach to get in a quick and fun workout. If you have a smartphone, you can download the app now and sign up for free!

You can find countless types of workouts under one of the following categories: “popular,” “get lean,” “get toned,” “get strong” or “get focused.” A few examples of workout options are high-intensity interval training, lifting light weights to build definition and specific, targeted workouts (abs, arms, legs).

Additionally, you can start at whatever level you feel most comfortable with: beginner, intermediate or advanced. You even have the option to customize the workout with more or less of a specific exercise. You can also check out the workout review and get a breakdown of each circuit and how long you will be doing each exercise for.

MONEY » 21

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Fairbanks Daily News-Miner

Wednesday, March 30, 2016

HEALTH & WELLNESS

Strong, not skinny: Get healthy by replacing fat with muscle CREATORS.COM

Today our motivation for working out is less about how we’ll look in a bathing suit and more about doing things that are good for our bodies and minds — and can still result in us rocking a killer beach bod. With everything from CrossFit, boot camps and boxing to yoga and one-on-one training, there are a number of ways to keep our bodies healthy and fit.

“I’m anti-thigh gap,” said Gwendolyn Mets, 37.

“Skinny has never been a goal for me, I just think it sends the wrong message to young girls.”

Mets, who admits she’s been slim her whole life, experienced a sudden weight gain two years ago

“

I’m anti-thigh gap. Skinny has never been a goal for me, I just think it sends the wrong message to young girls.”

Gwendolyn Mets, 37

when she had to undergo a hysterectomy. She gained about 35 pounds in less than six months, leaving her with low energy and low confidence.

“I feel like I was trapped in my own skin,” she said.

“Then one day I woke up and thought, ‘I don’t want to feel this way anymore.’

That’s when my fit journey began.”

She said she never enjoyed going to the gym and running on a treadmill.

She needed something with more intensity, so she decided to take up boxing.

She soon found that her

new activity was a great fit for her, since it’s high impact, high energy and it hits every muscle group.

Mets worked up to a boxing routine of five to six days a week for an hour or two and has seen a huge transformation with her body. In nine months she’s dropped 50 pounds and gone from a size 12 to a size 6.

“I’m leaner, stronger and have abs for the first time in my life,” she laughed.

Mets added she also overhauled her diet, and now eats five times per day plus juices daily. An example of what she eats in a day

consists of oatmeal with bananas and green apples and a veggie shake that includes apples, carrots, spinach, kale, parsley and cucumber for breakfast; a protein shake mid-morning; egg whites cooked in coconut oil, sauteed spinach, kale and a baked sweet potato for lunch; sauteed zucchini, carrot strips and tofu in ginger sauce in the late afternoon; and whole grain bread with peanut butter in the evening.

“This isn’t a diet. It’s a lifestyle,” she said. “It took me a while to figure out what foods worked for me

and what I needed to eliminate. It’s a process.”

The foods she has eliminated include pasta, rice, white potatoes, corn and meat.

Tamara Fanning, 37, has owned her small boutique gym, Get Fit On Adams, for eight years. The gym encompasses everything from group circuit classes to one-on-one and small group training, and has an option for the client to work out independently.

Fanning has 18 one-on-one clients and 15 clients who do group classes and work out independently in the

gym. She said her clients are all working out to be fit rather than just to get skinny.

“My clientele want to carry their groceries up a flight of stairs without getting out of breath, learn to balance so they can kayak, or just feel stronger and healthier every day,” she said.

Fa n n i n g s a i d w h e n beginning any workout routine, it’s important to take measures to ensure you don’t injure yourself.

Hiring a personal trainer is one way to go about that.

“We are educated professionals that know the human body and how to guide it into a better state of health and fitness without injury,” she said.

“I have never had a client STRONG » 23

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By Tawny Maya McCray

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Fairbanks Daily News-Miner

Wednesday, March 30, 2016

HEALTH & WELLNESS

CONTACT

MONEY

Continued from 15

Continued from 19

If foreign bodies are left in the eye, blinking or eye movements can lead to abrasions.

And metallic foreign bodies can rust onto the eye, permanently staining the cornea. Hemorrhage may occur from blunt trauma to the eye, and this can be paired with retinal detachment. A damaged or dislocated lens increases the chances of a cataract developing. And damage to the drainage portions of the eye can lead to glaucoma later in life.

These risks of vision loss and infection are quite serious, and again, almost all damage can be prevented with the proper use of eye protection. If any injury occurs on or around the eye, see an eye specialist right away for your method of care and injury treatment. You’ll also want your physician’s best advice on when you or your child can return to playing sports safely.

With countless, free workouts at your fingertips, it couldn’t get much better — right? Well, it can. Not only do you have a voice guiding you through each step of the workout, you also have the ability to pause on one of the circuits and watch a clip on how to appropriately do the exercise and then resume the workout.

This component is wonderful for beginners who may not be familiar with what the workout is, and

it can show you proper way to position your body to get the most out of the exercise!

This app also approximates the number of calories you burn in the workout and adds to your NikeFuel. NikeFuel is awarded once you’ve completed a workout, and it gets added to your profile. Watching your NikeFuel bar rise higher and higher with your progress is an amazing feeling!

Yo u c a n a l s o a d d friends using this app and keep each other accountable, or even cre-

PREVENTION Continued from 4 • Lift correctly. Lift things with your legs, not your back. Keep your back straight and bend at

ate your own four-week program to ensure you meet your goals. I love the NTC app because it encourages you to push yourself to the next level and be the very best version of yourself.

The Nike+ Running app Another favorite is the Nike+ Running app.

Similar to the NTC app, the Nike+ Running app keeps track of your runs.

It tracks how many miles you’ve run total to date, shows a graph of your activity each week, tells you your average pace

the knees or at the hips. Get help if the load is too heavy for you to lift alone.

• Watch your weight. Staying at a healthy weight lowers you risk of back pain. If you are overweight, losing weight

and the total calories burned from the run.

Additionally, this app is great because you can start challenges with your friends. This is a great way to add some friendly competition to the mix and motivate each other to meet the mileage goal. You even get a virtual trophy if you win first place! You also get small reminders throughout the week to go on a run and stay in the race with the other competitors. The NTC and Nike+ running apps are a match made in heaven — especially if you like to mix up your

in a healthy way can reduce the strain on your back.

• Get enough calcium and vitamin D. Getting enough calcium and vitamin D can help keep your bones strong and prevent osteoporosis, which makes your

workout routine and stay on track.

Although these apps are great resources for workouts, simply taking a 20- to 30-minute walk outside every day, going on a hike or even taking the stairs instead of the elevator all contribute to a happy and healthy lifestyle. So make the time to take care of and love yourself by keeping your body fit. And now that you know working out can be free and as simple as a click on your phone, there are no more excuses. It’s time to get out there and work!

bones weaker and more likely to fracture. Spine fractures from osteoporosis are a leading cause of back pain.

Back injury prevention tips from the U.S. Department of Health and Human Services

Mark A. Shields, Sr. LCSW, ACSW Fellow, American Association of Pastoral Counselors

Michael Hollingsworth MS, LPC Licensed Professional Counselor, Prepare/Enrich Certified

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MA, LPC Licensed Professional Counselor

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Fairbanks Daily News-Miner

Wednesday, March 30, 2016

STEESE IMMEDIATE CARE

STEESE IMMEDIATE CARE

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Fairbanks Daily News-Miner

Wednesday, March 30, 2016

HEALTH & WELLNESS

TRACKERS Continued from 17 a caller ID for incoming calls, and the Fitbit Flex that can be worn day or night, and has no display other than a series of lights.

You’ll then access your data via a Bluetooth or wireless USB connection and viewing your dashboard online.

If you’re motivated by competition, a number of trackers will let you compare stats with friends, which can elevate your performance when you know that other eyes are on your statistics. Wendy Bumgardner, walking expert on About.com, says, “If you have friends who use a Fitbit, you can see how you compare with them for steps, distance, active points and ver y active time. You can also join groups and compare yourself to the group.”

And various trackers will allow you to enter your

weight and body mass index for a reliable record of your weight loss or gain.

These statistics are of tremendous use to your own wellness goals, and they also provide a valuable record for your doctor during your checkup or during medical monitoring for a health issue or illness or injury recovery.

When your tracker records your steps and heart rate automatically, you don’t have to conduct the work of recording yourself, and your tracker becomes a silent partner in your wellness goals.

When it comes to health conditions like diabetes, knowing that you have personal health tracking capabilities can allow you to feel more in control, and for stress, anxiety or depression, mood-tracking apps can help you adjust your activities and help diminish worrisome thoughts.

Some additional types of trackers include ones for

MUSCLE Continued from 20 injured in the 18 years I have been a trainer, but I have heard many horror stories.”

According to a Washington Post article from 2014, one reason muscle is trending, experts say, is the increased media attention on female athletes. Using the 2012 Summer Olympics in London as an example, the article states that not only did female athletes outnumber their male counterparts for the first time; they also received more screen time and on-air mentions than men. The article pointed out that coverage of the 2014 Winter Olympics in Sochi reflected a similar change.

productivity, keeping you on track to achieve a goal, and an app to remind you to improve your posture, which may help ward off back, neck and hip pain.

Each of these personal health trackers aid in your wellness goals, and to further help, services like IFTTT combine multiple statistic types from your trackers and online entries to create a comprehensive report of your health and wellness, as well as areas in need of improvement in the future.

Talk with your doctor about the health and wellness details you should be tracking, and ask about his or her recommendations regarding health trackers and apps. A clear and accurate look at your health habits, and the resulting motivation to improve your health, could help save your life.

Fanning said she finds it refreshing that the trend today is working out to be fit, because it has the potential to create a healthier population.

“It is super-important to be fit for basic quality of life; it makes for a happy life,” she said. “You feel better, you have more energy, and you spend less time at the doctor’s office.”

Mets, a mom to a 6-year-old boy and 5-year-old girl, said while all that has been true for her, her goal from the beginning has been to be the best version of herself for her kids.

“I want them to see mom as happy as possible and as healthy as possible,” she said. “I never want my daughter to feel that beautiful is a number on her jeans or a scale.”

PLANT A ROW

ARDENERS AND FARMERS: Would you willing to Plant a Row for the hungry? ant a Row works with the Fairbanks mmunity Food Bank to gather "extra" oduce to be distributed to the hungry, ether individuals, families or soup chens in town. Thank you! Contact: erning@acsalaska.net for details.

MENTAL HEALTH INSIGHT Submitted by Contributing Community Authors

Laura Volmert, MA & Liz Pawelko, MA, LPC Mental Health Counselors Headwaters Wellness and Counseling 250 Cushman Street, Suite 4J Fairbanks, AK 99701 907-456-2256 headwatersfairbanks.com

Mindfulness “Mindfulness” has worked its way into our cultural conversation recently, but what does it really mean?

Some people associate it with meditation or with body/mind practices like yoga or Tai Chi. Others see it as a fuzzy concept promoted by advertisers and talk show hosts.

Mindfulness is an ancient practice that new research shows can have a powerful effect on our modern lives. Mindfulness is moment-to-moment awareness without judgment that enhances our attention, body awareness, and emotional reality.

Mindfulness is what all Fairbanksans do the moment we have to cross an icy parking lot to get to our car. We slow our thinking about everything else and we connect with our body.

Strides shorten, feet fall firmly beneath our center of gravity and paces slow accordingly.

That mindful movement keeps us the present moment, which keeps us upright in that parking lot.

There are many mindfulness practices, one of the most basic being attention to the breath. Few of us focus mindfully on our own breathing, even though our respiratory system is a first responder to strong emotion and stress in our environment. Our breathing can be full and robust during times of relaxation, yet short and rapid when we need to act fast.

Take a moment now to consider how full your breathing may be. Notice how the inhales and exhales may be in or out of balance. If you try to breathe more fully, what do you experience?

Many people struggle to adopt fuller, more relaxed breathing because it feels like they just cannot inhale any more deeply. Tightened stomach and chest muscles could be the culprits, as these are also frequent cues to nearby stress.

Another approach to mindful breathing is to focus on exhaling. Think about a potato in a car tailpipe. It cuts off the exhaust escape route, which prevents air intake and the engine stalls out. Let’s apply this to our lungs. Try focusing on allowing as much of the carbon dioxide out of your lungs on the next exhale and notice the follow-up inhale deepen.

Mindful breathing allows us to manage our breathing for intentional and active relaxation. Our central nervous system responds and eases the rest of our body into a state of awareness without unnecessary action or emotion.

With mindfulness practices, we experience the actual moment at hand, not the moment we wish were in. As a result our emotional realities feel more manageable and more meaningful.

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Our thanks to Laura Volmert & Liz Pawelko for contributing to this column.

The article is intended to be strictly informational.

Fairbanks Daily News-Miner

Wednesday, March 30, 2016

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