Health and Wellness: Focus on Vitamin D by Fairbanks Daily News-Miner

November 2018

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Wednesday, November 7, 2018

Keeping Fairbanks Healthy

DIRECTORY ACUPUNCTURE ACUPUNCTURE WORKS! 505 Illinois Street, #4 (907) 456-8426 AIDS SUPPORT INTERIOR AIDS ASSOCIATION 710 3rd Avenue (907) 452-4222 www.interioraids.org BEHAVIORAL HEALTH FAIRBANKS NATIVE ASSOCIATION BEHAVIORAL HEALTH SERVICES 3100 S. Cushman Street (907) 452-6251 BODY CONTOURING BOREALIS LASER 1919 Lathrop Street, Suite 103A (907) 328-6254 www.borealislaser.com CHILD BIRTH INTERIOR BIRTHING CENTER 1626 30th Avenue, Suite 200 (907) 328-0505 www.interiorwomenshealth.org CHIROPRACTIC ALASKA BRAIN & SPINE 4001 Geist Road, Suite 12 (907) 374-1981 www.alaskabrainandspine.com COUNSELING FAIRBANKS YOUTH ADVOCATES 122 10th Avenue (907) 374-5678

EMERGENCY GOLDEN HEART EMERGENCY PHYSICIANS 1650 Cowles Street (907) 458-5556 www.ghepak.com FAMILY & COSMETIC DENTISTRY EVAN WHEELER, D.D.S. 3691 Cameron Street (907) 479-8123 PENDERGRAST, DDS 3539 Thomas Street (907) 452-7041 www.phyllispendergrastdmd.com HEALING SPECIALIST SPRUCE WIND HEALING ARTS 114 Tenth Avenue (907) 457-2254 www.sprucewind.com HEALTH COUNSELING FAMILY CENTERED SERVICES OF ALASKA 1825 Marika Road (907) 474-0890 HEALTH FOOD STORE SUNSHINE HEALTH FOOD STORE 410 Trainor Gate Road (907) 456-LIFE (5433) 3525 College Road (907) 374-0990 www.sunshinehealthfoodstore.com HEALTH INSURANCE MODA HEALTH 510 L Street, #270, Anchorage (907) 278-2626 www.modahealth.com

HEARING SERVICES FAIRBANKS HEARING & BALANCE CENTER AT THE EAR, NOSE AND THROAT CLINIC 1919 Lathrop Street, Suite 104 (907) 456-7768 www.Fairbankshearing.com

PAIN MANAGEMENT ARCTIC SPINE Dr. Jim Price 1335 Gambell Street, Suite 200 Anchorage, AK 99501 www.arcticspine.com PHYSICAL THERAPY

HOSPITAL FAIRBANKS MEMORIAL HOSPITAL 1650 Cowles Street (907) 452-8181 NATURAL MEDICINE FAIRBANKS FAMILY WELLNESS 3550 Airport Way (907) 479-2331 www.fairbanksfamilywellness.com NEUROFEEDBACK TREATMENT ND SYSTEMS, INC. (907) 374-0852 www.ndsystems.org OPTOMETRISTS CLEAR VISION OPTOMETRY 1867 Airport Way, #150a (907) 452-2131 www.clearvisionalaska.com EYE CLINIC OF FAIRBANKS 116 Minnie Street (907) 456-7760 www.eyeclinicoffairbanks.com IMAGE OPTICAL 1867 Airport Frontage Road, #100 (907) 452-2024 www.imageopticalalaska.com ORTHOPEDIC CARE JAN DENAPOLI ORTHOPEDIC CARE 3455 Rewak Drive, Suite 103 (907) 328-2273

ADVANCED PHYSICAL THERAPY 374-0992 www.aptak.com NORTH POLE PHYSICAL THERAPY 157 Lewis Street, North Pole (907) 488-4978 PILATES CLASSES PILATES BY RUTH Artisan’s Courtyard 1755 Westwood Way, Suite 1 (907) 699-1852 RADIOLOGY NORTHSTAR RADIOLOGY 2310 Peger Road, Suite 102 (907) 459-6555 www.northstarradiology.org SLEEP CLINIC ALASKA SLEEP CLINIC 1901 Airport Way, Suite 101 (907) 374-3063 www.alaskasleep.com WOMEN’S HEALTH FYND OUT FREE PREGNANCY CENTER 1402 Wilbur Street (907) 455-8255 INTERIOR WOMEN’S HEALTH 1626 30th Avenue (907) 479-7701 www.interiorwomenshealth.org

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Fairbanks Daily News-Miner

Shining a light on vitamin D By David Jones DJONES@NEWSMINER.COM

As the sun sets on summer in Interior Alaska and the cold darkness of winter looms, don’t forget to stock up on the essentials like food, fuel and flashlights for when the power goes out. Whether you’re hibernating with your cubs or making frigid, early morning commutes to the office, however, the one necessity you shouldn’t go without is vitamin D. “Vitamin D is a fat-soluble vitamin and steroid hormone that is essential to our health,” said Shelby Braun, a dietician at Tanana Valley Clinic. This unassuming vitamin is responsible for helping strengthen our bones and skeletal structure by absorbing calcium from the foods we eat. “Without sufficient vitamin D, bones can become brittle, thin, or misshapen—the most common form of this we hear of is rickets, in which children can have stunted growth and develop bowed legs,” she said. The vitamin also protects you from the adult version of rickets known as osteomalacia, helps prevents muscle cramps, promotes cell growth, helps your immune system and allows you to maintain good

mental health. Sounds like something you should be getting, right? Unfortunately, many Alaskans have a hard time getting the proper amount of vitamin D in their diet due to the climate they live in, which contributes to the high incidence of rickets in Alaska. “Our greatest source of vitamin D is through sunlight,” Braun said. “This is due to the fact that our body is triggered to synthesize vitamin D when our skin is exposed to ultraviolet light from the sun. As Alaskans, we experience extended darkness during winter months, which causes us to be at risk of vitamin D deficiency.” Some Alaskans are at a higher risk level of vitamin D deficiency than others, such as people who are homebound, older people, office workers, people with dark skin pigmentation, people with milk allergies, and people taking medications that impair vitamin D metabolism. Even if you feel like you’re getting enough vitamin D, pharmacist Gerald Brown of Medical Center Pharmacy warns that you probably aren’t getting the levels you need if you live in Fairbanks. “Vitamin D normally has

CDC answers questions about the ‘sunshine vitamin’ U.S. Centers for Disease Control and Prevention

Q. What does vitamin D do? A. Vitamin D helps your child build strong bones and prevent rickets. Rickets is a condition of softening of the bones that can occur in growing children. Q. When does my child need vitamin D? and how much? A. All children need vitamin D beginning shortly after birth. Children younger than 12 months old need 400 IU of vitamin D each day. Children 12 to 24 months old need 600 IU of vitamin D each day. Q. How can I make sure my child is getting enough vitamin D? A. For babies who are receiving any breast milk: Breast milk usually does not provide all the vitamin D a baby needs, so breast-fed babies will need a supplemental source. Talk to your child’s doctor or nurse about giving your child over-the-counter vitamin D drops. These drops contain enough vitamin D (400 a blood level of 30 and 70, but what we’re finding is that everybody in Fairbanks seems to start out, if they’re not taking a supplement already, in the 13 to 17 range,” Brown said. “It’s all related to the amount of sunshine that’s out there

IU each day). For babies who are receiving infant formula: The amount of infant formula your child drinks per day can depend on your child’s age. Thirty-two ounces of standard infant formula per day contains 400 IU of vitamin D. If your baby is drinking less than this amount per day, he or she may need a vitamin D supplement. Talk with your child’s doctor or nurse if you would like help making sure your child is getting enough vitamin D from the infant formula you use. For children who have started eating solid foods: Make sure your child’s diet has foods with vitamin D. Some examples of foods with vitamin D include: Some fish (for example, salmon or light canned tuna). Eggs. Vitamin D-fortified products like cow’s milk (for children 12 months and older), yogurt, cereals, and some juices. Vitamin D supplements are another way to help children get enough vitamin D every day. Talk with your doctor or nurse about vitamin D at your child’s next check-up if you have questions.

and how much exposed skin that they have.” Although the lack of sunlight makes it harder to get vitamin D both in the Interior and the whole of Alaska, there are alternatives: You can either take vitamin D supplements

or try to work vitamin D-rich food into your diet. “The good news is fatty fish like salmon are among the best sources of vitamin D in food,” said Joe McLaughlin, VITAMIN D » 4

HEALTH & WELLNESS

MEDICAL INSIGHT

VITAMIN D Continued from 3

Submitted by Contributing Community Author

state epidemiologist and chief of epidemiology in the Alaska Division of Public Health. “Other foods that have some vitamin D in them include cheese and egg yolks. Mushrooms can provide some vitamin D, and then there are a number of foods that are fortified with vitamin D,” including milk, breakfast cereals, orange juice, yogurt and soy beverages. If you want to take vitamin D supplements instead, how much should you be taking? There’s no one right answer. “The amount of vitamin D you need each day depends on your age,” McLaughlin said. McLaughlin recommends 800 international units (IU) for children 0-12 months of age, 600 IU for children 12 months through adults age 70 years, and 800 units for adults 71 years and older. He said pregnant women should take 1,400 units to help prevent rickets. Brown recommends a much higher dosage due to the winters in Alaska forcing people to expose very little skin.

Karl Baurick, MD, FACOG Interior Women’s Health 1626 30th Ave. Fairbanks, Alaska 99701 (907) 479-7701

Hormone Replacement Therapy The Pendulum Swings About the age of 52 women’s ovaries stop producing estrogen and progesterone. There are also women who undergo surgical menopause even earlier. In the 90’s when I was training, the recommendation was that everyone should use HRT. Recommendations for the use or avoidance of postmenopausal hormone replacement (HRT) have changed dramatically in the past 17 years. After all, we evolved or were created to always have functional ovaries. In pre-modern times women died in their 20s having their 9th child, long before menopause. A 53 year old woman was very rare. So why aren’t all menopausal women on HRT? In 2002 two studies received a great amount of attention: the Women’s Health initiative (WHI) and The Heart and Estrogen/Progesterone replacement (HERS) studies. Both indicated that estrogen and progesterone may increase one’s risk of breast cancer and risk of heart disease. These were big studies, well designed and very influential. The problem was they didn’t include the people most likely to benefit from HRT. The median age was 65. The study excluded women with genital irritation or hot flashes. Closer looks at the data revealed that even in this skewed population the estrogen alone showed benefits. The fact is that women in their 50’s show only benefit to HRT. It reduces the risk of breast cancer, colon cancer and heart disease.

Wednesday, November 7, 2018

“The recommendation is 2,000-4,000 units a day. It’s twice that of the Lower 48 because we cover up and we have more clothing on, more time of the year we don’t have as much exposed skin,” Brown said. Consult your physician before starting a vitamin D regimen. “I highly encourage everyone to go see their primary care physician and get their vitamin D levels tested,” Braun said. “Tests are performed through a simple blood draw, and results will help your doctor establish a baseline level and an appropriate supplemental dose for you. It is extremely important to confirm your appropriate dose, as excessive supplemental vitamin D can lead to toxicity, damage to tissue and blood vessels, and an increased risk of kidney stones.” More information about vitamin D and how it affects you is available at the Alaska Division of Public Health’s epidemiology website: dhss.alaska.gov/ dph/Epi/Pages/default.aspx. The site includes the two latest epidemiology bulletins on vitamin D. David Jones is a Daily News-Miner editorial assistant. He can be reached at 459-7572.

Our thanks to Dr. Karl Baurick, for contributing this column. The article is intended to be strictly informational.

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The latest recommendations were issued by the North American Menopause society at a lecture I attended in April of this year. HRT should be started in the 50’s, continued through age 65. Use the lowest effective dose. HRT should be continued on an individualized level for the rest of a woman’s life. They specifically say even women with a family history of breast cancer should be urged to consider HRT. Those with personal history of breast cancer or heart disease are discouraged. Most recently NAMS issued a statement that laser therapies of the vagina for menopausal symptoms have promise. Menopausal symptoms are managed in partnership with a trained professional who is up to date on recent research and available therapies.

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Symptoms of menopause include: hot flashes, insomnia, depression, vaginal dryness, decreased sexual function, breast pain, bone weakness and easy fractures. Long term effects of untreated menopause include severe bone loss (osteoporosis), cardiovascular disease (myocardial infarction,etc.), loss of lean body mass, and possibly increased dementia. The average age of natural menopause is 52-53, surgical menopause can occur at any age. The life expectancy of a woman in the US is 86 years old. The question is, do we need to suffer these symptoms for 33 or more years? No!

HEALTH & WELLNESS

Though most people think of vitamin D as the vitamin that keeps bones strong, some studies are beginning to connect vitamin D deficiency to different maladies and illnesses. “Vitamin D is being studied for its possible connections to other diseases outside of bone health — diabetes, hypertension and autoimmune diseases such as multiple sclerosis,” said Joe McLaughlin, state epidemiologist and chief of epidemiology in the Alaska Division of Public Health. Research also has begun to show beneficial links between vitamin D and breast and bowel cancer, vitamin D intake and cardiovascular illness, belly fat and vitamin D deficiency, chronic pain and more. Some studies have shown that taking vitamin D can help prevent the flu, especially in children, and with flu season coming up, ask your doctor if it’s a good bet to help prevent the flu.

However, it’s important to temper expectations and not think of vitamin D as a cure-all. “Those studies are ongoing,” McLaughlin said. “Some studies have shown an association between vitamin D and those conditions, others have not, and so we can’t say definitively that vitamin D deficiency is associated with any of those other conditions.” For example, while vitamin D may seem to protect against colon cancer or breast cancer in some studies, other studies have shown that it may increase rates of pancreatic cancer. Shelby Braun, a dietician at Tanana Valley Clinic, said more study is needed. “Although some new and exciting research is correlating vitamin D levels with certain disease risk and seasonal affective disorder, results are still inconclusive and require more long-term studies,” she said. David Jones is a Daily News-Miner editorial assistant. He can be reached at 459-7572.

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Kristina Amundson, DNP, CNM Interior Birthing Center 1626 30th Ave. Fairbanks, Alaska 99701 (907) 328-0505

Why Choose a Certified Nurse Midwife? Many people are not aware of what a midwife is or what a midwife does. Often when thinking of midwives people have visions of a little old woman behind a kettle in the woods brewing her herbs. Although midwives do use herbs at times there is much more to it. Certified Nurse Midwives are highly trained, devoted individuals that are passionate about collaborating with women to help them reach their desired health care goals. Certified Nurse Midwives (CNM) have achieved their Bachelor’s Degree and most have worked as an RN prior to or during obtaining their advanced schooling degree. CNMs have a master’s degree with a specialty in women’s health care, pregnancy, labor, and birth. All CNMs have completed a certified board exam and are licensed by a highly state regulated health care system. When pregnant, a CNMs primary goal is to help the woman achieve the birth they desire. This may be a birth in a birth center or a hospital setting. This may be a birth that is medicated or non medicated. A midwife wants to empower women to achieve their desired birth experience while keeping both the mother and baby safe. When comparing CNMs to OB/GYNs (Obstetrician and Gynecologist), CNMs are highly supportive of the holistic approach to both health care and childbirth. A CNM purposefully carves more time out of their schedule to spend with women individually; educating during prenatal visits and supporting woman during labor. Midwives are highly skilled at caring for the non-medicated labor, providing a safe environment for a woman to be at their most vulnerable. Studies show that using a CNM can improve access to prenatal care, reduce the rate of cesarean birth, as well as decrease obstetric intervention. Although CNMs believe in the normal physiology of labor and birth, they more importantly believe in a women’s desire and choice. If a medicated birth is the desire, CNMs have full prescriptive authority and are able to prescribe an epidural or other pain relief medications such as nitrous oxide or IV medications. Some women may be considered “high risk” or at elevated risk for birth related to their health care status. Many conditions allow for midwifery management to continue in collaboration with their consulting OB/GYN. CNMs can help women have a successful vaginal birth after cesarean section (VBAC). Although midwives are unable to perform surgery they can assist during surgery and often do. Women who have previously had a cesarean and are planning on a repeat cesarean section often choose a CNM for prenatal care. It is important to remember that Midwifery is not just for pregnancy, labor and birth! A CNM is skilled and trained to care for women throughout their lifespan whether that is for well woman exams, pelvic pain, irregular bleeding, vaginal dryness, infertility, and many other complications that women may face in their life. When making the choice on a health care provider consider a Certified Nurse Midwife.

Our thanks to Ms. Amundson, for contributing this column. The article is intended to be strictly informational.

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DJONES@NEWSMINER.COM

MEDICAL INSIGHT

Vitamin D, illness links not conclusive By David Jones

Fairbanks Daily News-Miner

HEALTH & WELLNESS

Wednesday, November 7, 2018

MEDICAL INSIGHT Submitted by Contributing Community Author

Dr. Alana McLaughlin, ND FAIRBANKS FAMILY WELLNESS 3550 Airport Way, Suite 4 Fairbanks, AK 99705 (907) 479-2331

Natural Therapies for Sleep Support

Our thanks to Dr. Alana McLaughlin, for contributing this column. The article is intended to be strictly informational.

Adding turmeric to your diet can help with digestive issues.

CREATORS.COM

PHOTO COURTESY OF JULIA PRICE

Superfoods: Hype or health? By Julia Price CREATORS.COM

It seems like everyone is super pumped about superfoods these days, so it can be difficult to determine which have been proven to be effective and which are just a fad. According to the experts at Healthline Media, the term “superfood” was created as a branding tool to sell certain products. However, it’s since found its way into mainstream vernacular — and doesn’t seem to be going away any time soon. While this terminology is new, and the labeling varies, the benefits of these 12 superfoods have been well-documented — sometimes for centuries.

Cacao

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We all feel better after restful sleep since that is the primary time when our bodies undergo restoration and cleansing. However, sleep can be a challenge across the lifespan. Here are a few considerations depending on the underlying cause of your sleep situation. Please check with your provider for interactions before adding any supplements. Sleep Hygiene: Set a nightly routine of sleeping and waking within two hours. Create a sleep sanctuary by keeping your bedroom free from dust and clutter, around 65 degrees, dark, and free from electronics. Turn off Wi-Fi and routers, and even turn off electrical breakers if you are sensitive to electromagnetic frequency. Sleep propped up on your back or side with proper neck support for healthy brain and spine circulation. Create Calm: Create a routine for grounding your mind and body with breathing exercises, meditation, restorative yoga, reading, journaling, taking warm baths with Epsom salt or essential oils such as chamomile and lavender, or other activities that are relaxing for you. Some commonly recommended products to research include magnesium, vitamin D, vitamin B12 during the day, PharmaGABA, Insomnitol Chewables, Cortisol Manager, l-theanine, CBD oil, valerian root, Ashwagandha, magnolia bark, passionflower, Sleepytime Tea, Natural Calm, Rescue Remedy, Calms Forte, and UNDA 1001. Hormones: Balancing your hormones may be helpful if you wake up frequently, or at certain times during the night. Melatonin may support sleep when used 1-2 hours before sleep to help establish a proper circadian rhythm; however, some people react with enhanced dreams or morning grogginess. Essential Oils: Check individual oils for proper use, but many can be used in a diffuser, diluted topically, and some by specific companies may be used by mouth with caution. Common sleep supportive oils include lavender, chamomile, vetiver, ylang ylang, and citrus oils. Nutrition: A bedtime snack with a small amount of healthy fat, protein, and carbohydrate to maintain restful sleep may be supportive. In addition, frequent urination at night may be prevented by avoiding liquids, as well as stimulants and diuretics, 2-3 hours before bedtime. Sleep Gear: For breathing support, some people may require additional relief using nasal strips, jaw or other dental devices, or CPAP machines determined by a sleep study. Fairbanks Family Wellness offers home sleep studies in conjunction with Fairbanks Sleep Center.

Cacao nibs are filled with antioxidants that can help protect you from illness and heart disease. And if you’re not a big fan of bananas or spinach, you can incorporate this into your diet to add some potassium. Cacao is also high in iron, which can be especially helpful if you’re vegan or considering cutting down on your red meat consumption. Not in the greatest mood? Cacao nibs are also known for their mood-enhanc-

ing benefits; they trigger your brain to release neurotransmitters that help ease anxiety and produce a euphoric, love-infused feeling.

Turmeric

Nutritionist Dr. Josh Axe says that the health benefits of turmeric are well researched. In fact, turmeric tops ginger, cinnamon, garlic and ginseng as perhaps the most-studied medicinal herb. Turmeric is naturally anti-inflammatory, which helps with joint pain and digestive problems such as bloating. It’s also linked to helping prevent psoriasis flare-ups and healing wounds and other skin ailments at a much faster rate.

Dark leafy greens

Kale, spinach, broccoli, collard greens and bok choy are all high in vitamins A, B, C, E and K. It’s widely recommended that people consume these leafy greens multiple times a week to prevent different forms of cancer and protect cells. High in iron and fiber, dark leafy greens assist in SUPERFOODS » 8

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SUPERFOODS Continued from 6 regulating energy levels and digestion; they can help eaters maintain healthy weights and colon health.

Chia seeds

Berries

Berries â&#x20AC;&#x201D; specifically blueberries, blackberries, and raspberries -- are high in antioxidants, which can reduce stress and protect collagen from sun damage. There are also some studies that reflect berriesâ&#x20AC;&#x2122; ability to preserve memory and heart health.

Quinoa

relaxing blood vessels and balancing sugar levels. Magnesiumâ&#x20AC;&#x2122;s benefits also include enriching teeth and gums, building stronger bones and helping regulate body temperatures.

Packed with amino acids, this gluten-free substitute for traditional grains is full of iron, protein and lysine, which can help repair tissues in the body. Quinoa is also high in magnesium, which can alleviate migraines by

Mayans and Aztecs have depended on this superfood for centuries because of the high protein and fiber content. Chia seeds slow the absorption of nutrition from your meals. In addition to being high in protein, chia seeds also high in calcium, so for people who are prone to osteoporosis, this is an incredible supplement to add to your diet.

Kefir (yogurt)

Moving on to gut health, kefir is a probiotic that has many antibacterial properties. As this is a milk-derived probiotic, there are now

dairy-free alternatives; coconut milk being one of them, however some research shows that these arenâ&#x20AC;&#x2122;t as effective as kefir options made from cowâ&#x20AC;&#x2122;s milk. Kefir can help balance digestion and bowel movements, as well as suppress allergy or asthma symptoms. Again, this is not an exhaustive list. These are just some of the superfoods that have scientific evidence â&#x20AC;&#x201D; and generational usage â&#x20AC;&#x201D;to validate their benefits. You may also want to browse the health foods section of your local bookstore to point you in the right direction. However, before radically changing your diet, consult your doctor and a nutritionist to find out more about which superfoods may be beneficial for you. After speaking with your doctor, consider adding different combinations of superfoods to your diet to discover what works best with your system while journaling the process along the way.

Wednesday, November 7, 2018

Organic produce may have some health benefits, but these come at a not-so-pretty premium. CREATORS.COM PHOTO COURTESY OF PIXABAY

Weigh the costs of eating organic By Maxine Mulvey CREATORS.COM

While shopping at the grocery, itâ&#x20AC;&#x2122;s easy to look at the organic and nonorganic produce and wonder whether thereâ&#x20AC;&#x2122;s any significant difference. They look essentially the same, so why spend the

extra cash? Those who do opt for organic produce may wonder, â&#x20AC;&#x153;Is this paying off?â&#x20AC;? Health scientists remain skeptical about the supposed benefits of eating organic foods. For some, recent research has raised their ORGANIC Âť 10

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ORGANIC Continued from 8 hopes. According to a new study out of France published in JAMA Internal Medicine, â&#x20AC;&#x153;A higher frequency of organic food consumption was associated with a reduced risk of cancer.â&#x20AC;? However, these results show correlation rather than direct causation. Those who more

frequently ate organic foods were generally healthier than those who ate organic foods less frequently; eating organic foods is not necessarily what caused people to become healthier. Nevertheless, the researchers found that â&#x20AC;&#x153;promoting organic food consumption in the general population could be a promising preventive strategy against cancer.â&#x20AC;? Hey, itâ&#x20AC;&#x2122;s worth a try, right? Thereâ&#x20AC;&#x2122;s more fine print,

though. The study concludes that eating more organic food â&#x20AC;&#x153;was associated with a decreased risk of developing NHL (non-Hodgkin lymphoma) and postmenopausal breast cancer, while no association was detected for other types of cancer.â&#x20AC;? Still, some positive results are better than none. According to the Natural Cancer Institute, about 38.4 percent of men and women

Wednesday, November 7, 2018

get cancer â&#x20AC;&#x153;at some point during their lifetimes,â&#x20AC;? based on cases from 2013 to 2015. That is more than every 1 in 3 people. Part of the reason for this is that cancer-related risk factors, such as obesity, are becoming increasingly common. For safetyâ&#x20AC;&#x2122;s sake, consumers would be wise to take dietary precautions. This is especially true of those whose diets are particularly sensitive.

Rolf Halden, a professor and the director of the Biodesign Center for Environmental Security at Arizona State University, told Time magazine that â&#x20AC;&#x153;vulnerable groups â&#x20AC;&#x201D; including pregnant women, young children, the elderly and people suffering from allergies â&#x20AC;&#x201D; may benefit the most from choosing organically produced foods.â&#x20AC;? If you ORGANIC Âť 11

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ORGANIC Continued from 10 or someone you know belongs to any of these groups and can afford to buy organic foods, the potential rewards may be worth the investment. But not everyone agrees that eating more organic food can help prevent cancer. Those who remain unconvinced point out that organic food is not produced as cleanly as people have been led to believe — and that nonorganic food is not as dirty. In a recent article for the American Council on Science and Health, Dr. Alex Berezow says that some carcinogens, including ethanol, are approved for use in organic food production. And in nonorganic food production, the most common pesticides in the United States “are used at such extremely low levels that they do not pose risks to consumers.” Evidently, that’s still up for debate. And JAMA Internal Medicine is not shying away from the discourse. In a commentary regarding the French research study, Harvard nutrition experts admit that “the link between cancer risk and organic food intake is still uncertain.” This uncertainty may be enough incentive for people to buy organic produce. But even if you choose not to go organic, “there is compelling evidence that improving other factors, such as body weight, physical activity and diet, can lower cancer risk.” Organic or nonorganic food aside, Mayo Clinic recommends that people eat a varied diet, try to eat in season, check food labels and thoroughly wash fresh produce. Similarly, the American Cancer Society’s “Guidelines on Nutrition and Physical

“

The American Cancer Society’s “Guidelines on Nutrition and Physical Activity” say that people should try to maintain a healthy weight, exercise regularly, eat a plantfocused diet and limit alcohol intake. These practices, when made into habits, are associated with better overall health and come at less of a surcharge. ”

Activity” say that people should try to maintain a healthy weight, exercise regularly, eat a plant-focused diet and limit alcohol intake. These practices, when made into habits, are associated with better overall health and come at less of a surcharge. And the sooner you make these expert suggestions part of your routine, the sooner you’ll reap the benefits. Ultimately, it’s a matter of choice. Organic food is not necessarily more healthful than nonorganic food, and obesity, a common risk factor for cancer, can be fought in more ways than one. While eating organic foods may help you maintain a healthy weight and thereby lower your risk of developing some cancers, other factors are also at play.

Serving Fairbanks Since 1992 FAMILY DENTISTRY NEW PATIENTS WELCOME

Submitted by Contributing Community Author

HARRY YUAN, DO MPH, FCCP, FAASM Pediatric Medical Director – Alaska Sleep Clinic ALASKA SLEEP CLINIC 1901 AirportWay, Suite 101 Fairbanks,AK 99701 907-374-3063 info@alaskasleep.com | www.alaskasleep.com

Healthy Sleep In Children It is common knowledge that adequate, good-quality sleep is important in the development of children. Yet, childhood insomnia is the most common sleep complaint from parents. Although certain sleep disorders may cause insomnia, the difficulty in initiating or maintaining sleep may be due to poor sleep habits or suboptimal sleep environment. Getting adequate sleep is vital and translates to better quality of life for children of all ages. Good sleep habits are important. They include bedtimes, wake times, types of activities around bedtimes, sleep schedules, sleep environment, and diet. Good sleep habit is achieved by optimizing behaviors that promote sleep and avoiding those that sabotage it. Training the mind to recognize bedtime is one method of promoting sleep. For example, having the same bedtimes and wake times daily help our bodies synchronize our internal clocks (circadian rhythm) with the environmental clock (time) and prepares us to fall asleep as bedtime approaches. Similarly, having the same bedtime routine nightly also signals our mind that sleep is approaching. Other factors that can influence the ability to fall asleep are the environment and certain daytime activities. Ideally, the room should be quiet and dark. A room temperature on the cooler side (between 65-70oF) with blankets to stay warm is optimal. Avoid using the bedroom for any other activities aside from sleeping. Screen time on any electronic devices within 2 hours of bedtime exposes the eyes to excessive amount of light and should be avoided. Exercise during the day can promote better sleep, but it may disrupt the ability to fall asleep if done within 4 hours of bedtime. Caffeine can exert its waking effect up to 6 hours after ingestion and should be avoided later in the day.

4 months to 12 months: 12 – 16 hours 1 to 2 years of age: 11 – 14 hours 3 to 5 years of age: 10 – 13 hours 6 to 12 years of age: 9 – 12 hours 13 – 18 years of age: 8 – 10 hours

Dr. Wheeler is pleased to provide a wide variety of quality dental services and treatments to fit your needs for a healthy, beautiful smile

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MEDICAL INSIGHT

The American Academy of Pediatrics (AAP) has stated that adequate sleep in children leads to improved behavior, better learning, and higher quality of life. Children with inadequate sleep are at increased risk for obesity, depression, and hypertension. Therefore, the AAP has endorsed the recommendation from the American Academy of Sleep Medicine (AASM) regarding sleep hours for different age groups. (The listed hours are per 24 hours including naps):

Evan L. Wheeler DDS

3691 Cameron St., Suite 101

Fairbanks Daily News-Miner

Our thanks to Dr. Harry Yuan, for contributing this column. The article is intended to be strictly informational.

HEALTH & WELLNESS

Wednesday, November 7, 2018

Genius foods protect your brain as you age By Marilyn Murray Willison

Q&A

Oils, compared

CREATORS.COM

It’s no secret that when I come across an amazing book, I feel compelled to sing its praises to anyone who will listen. I’m practically a professional proselytizer for the publishing industry! (How’s that for alliteration?) The latest book that I’m urging everyone — especially baby boomers — to read is “Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life.” I first saw the author, Max Lugavere, on an episode of “The Dr. Oz Show” talking about his film, “Bread Head,” which followed his immersion into the world of Alzheimer’s disease after his mother was diagnosed with a mysterious form of dementia in her 50s. Now that his book has been published, we can all benefit from what he learned during his journey to better understand how to help his mother and protect himself — and the rest of us — from this cruel illness. The book is divided into three parts: You are what you eat, the interconnectedness of it all (your brain response) and putting yourself in the driver’s seat. In the first part, we learn about which foods best protect our brain’s cellular makeup. In the second part, we learn about the interconnectedness between our gut and our brain cells, and why what we eat affects every aspect of our body’s performance and well-being. And in the last section, we learn about ways to create “a more robust organism” and receive instructions on how to eat and live according to “The Genius Plan.” In case you’re wondering which 10 readily available

Incorporate foods like extra-virgin olive oil, grass-fed beef and dark, leafy greens into your diet to keep your brain tissue healthy and happy as you age. CREATORS.COM PHOTO foods fall into the Genius Making category, here is a cheat sheet: • Extra-virgin olive oil. • Avocados. • Blueberries. • Dark chocolate. • Eggs. • Grass-fed beef. • Dark, leafy greens. • Broccoli. • Wild Salmon. • Almonds. The recipes at the end of the book are easy to follow and incorporate ingredients that help keep brain tissue happy and healthy. But this book isn’t all about what we put in our mouths because there are plenty of sensible suggestions about nondietary ways to enhance our brain health. For example: “Involving more than two thousand people who were followed over

20 years, the study (published in 2016 in the journal Age and Ageing) showed that sauna use four to seven times per week led to a 65 percent reduced risk of developing Alzheimer’s disease or other dementia, even after controlling for other variables like type-2 diabetes, socioeconomic status, and cardiovascular risk factors.” We also learned about the benefits of both aerobic and anaerobic exercise, the effect of intermittent fasting on our overall health and our emotional equilibrium. In addition to all the information contained within this 388-page book, one of its nicest features is the conversational tone that allows readers to feel as if they are sharing Lugavere’s discoveries, rather than being lectured by an authority figure. In closing, here is a very

good reason, as Lugavere writes, for us to pay as much attention to our brain cells as we do to the rest of our bodies: “Your brain requires a tremendous amount of fuel to function properly. Despite its relatively tiny mass — 2 to 3 percent of your body’s total volume — it accounts for 20 to 25 percent of your resting metabolic rate. This means that one quarter of the oxygen you breathe and the food you eat is being used to create energy to fuel your brains many processes. Whether studying for a test, preparing for a speech or swiping through your favorite dating app, your brain is burning through fuel at the same rate as the leg muscles during a marathon race.” Marilyn Murray Willison’s column, “Positive Aging,” can be found at creators.com.

Q: Are canola, corn and other plant oils as healthy as olive oil? A: There’s no definitive evidence right now to show that olive oil is superior to other liquid plant oils, according to Alicia Romano, registered dietitian at Frances Stern Nutrition Center, Tufts Medical Center. One of the differences between oils is the types of fatty acids in them. You’ve probably heard a lot about the health benefits of omega-3 and omega-6 fatty acids; these are polyunsaturated fatty acids. Some research suggests that replacing saturated fats in butter and lard with polyunsaturated fats from plant oils is associated with lower risk of cardiovascular disease. Both soybean oil and corn oil are higher in polyunsaturated fats than olive oil. That said, olive oil — with its mostly monounsaturated fats — is still considered a healthy choice. In fact, there is preliminary evidence that phytochemicals in extra-virgin olive oil may contribute to the reduced cardiovascular risks associated with the Mediterranean diet pattern. If you prefer the taste of olive oil to other options, by all means, use it to cook with and dress your salads. Ideally, consume a variety of plant oils, the same way you eat a variety of fruits and vegetables, to obtain maximum benefits. But there is an exception: Tropical oils like palm and coconut are high in saturated fats, so oils relatively higher in unsaturated fats are the better choice. — Charlyn Fargo

HEALTH & WELLNESS

FOUNDATION HEALTH PARTNERS

Penicillin was discovered just over 90 years ago. This antibiotic changed the way we fight bacterial infections, saving millions of lives. However, many people believe they are allergic to penicillin. Penicillin allergy may be the most over-diagnosed condition by providers and reported by patients over the past 75 years. A majority of rashes, while on penicillin or amoxicillin, are not allergic in nature, but result from viruses. Almost all diarrhea and vomiting episodes while using penicillin treatments are not caused by allergies. Of patients who had a true allergic reaction as a child, most have outgrown it and are able to take these medicines with no problem later in life. Between 7 and 20 percent of United States residents report penicillin allergy. This results in doctors prescribing millions of courses of more broad-spectrum antibiotics. When tested by an allergist, most of these patients are found to be allergy free. One study revealed that all 104 patients with history of penicillin allergy actually had no allergy at all. Other studies reveal that 80-99 percent of those tested were allergy free. If a person has been incorrectly diagnosed, they are likely to carry that diagnosis with them for life and thus always get prescribed the more

broad-spectrum, higher side-effect, and more costly product. The reason this is so important is that the penicillin category of antibiotics is profoundly useful and generally has fewer side effects than other more broad-spectrum antibiotics. The broad-spectrum antibiotic will also cause more drug resistance in the future. Tanana Valley Clinic with the support of Foundation Health Partners and Fairbanks Memorial Hospital is expanding its penicillin allergy-testing program. Dr. Timothy Foote, in the TVC Asthma, Allergy, & Immunology department will determine if a patient is truly allergic to penicillin. Foote is accepting new patients for this outpatient-testing program. If a patient is truly allergic he or she will likely be told to stay away from all penicillin-class antibiotics. However, if a patient is determined to not be allergic, he or she and their primary care provider will be given letters and cards stating such and the patient will be able to take this important class of medications. In the future TVC plans to implement an in-patient testing program that will allow hospitalized patients to receive the best, simplest, safest, and most cost-effective antibiotic for their serious infection. Dr. John DePasquale is a pediatrician at Tanana Valley Clinic in Fairbanks. Foundation Health Partners owns and operates TVC and Fairbanks Memorial Hospital.

MEDICAL INSIGHT Submitted by Contributing Community Author

Dr. Jim Price, D.O. Board Certified Anesthesiologist and Peri-Operative Pain Specialist ARCTIC SURGICAL GROUP 1335 Gambell Street, Ste. #200 Anchorage, Alaska 99501 907-222-6500

Reduced Use of Opioids for Post-op Pain, Lowers Patient Addiction Rates Opioids are prescribed for post-operative pain, but many patients become chronic users. Now there’s a more natural multimodal approach to pain relief that is successfully lowering usage and the possibility of addiction. It’s best to implement pain treatments that provide relief from surgical pain using less opioids/narcotics and more alternative medications and therapies. There are opioid usage and prescribing recommendations available to doctors for surgeries, a one-size-fits-all approach, but insist that your doctor gets to know you (and your medical and psychological history) prior to surgery so they can make a custom plan for your post-operative pain management. Without getting too technical, I consider up to 10 alternative treatments for each individual patient to hit as many pain receptors as possible (including the opioid receptors) before, during and after surgery to reduce pain and limit the amount of opioids needed. To date, no patient has needed to be admitted to a hospital for nausea, vomiting or pain control, patients’ opioid consumption rate has dropped 30% and by using methadone in the multimodal therapy has dropped patients’ opioid consumption by 50%. The second part of the successful equation is the use of a personalized care surgery center facility versus a hospital. Each patient should be given one-on-one care from the surgeon, anesthesiologist, nurses and staff prior to surgery (multiple meetings), during the surgery and the follow up visits. The primary goal is to help patients heal quickly and obtain maximum benefit with minimal pain recurrence. This can only be achieved through personal attention with each patient to ensure they are recovering as planned and getting back to their active lives, free of pain medications.

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By Dr. John DePasquale

Our thanks to Dr. Jim Price, D.O. , for contributing this column. The article is intended to be strictly informational.

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TVC expands program to test for penicillin allergies

Fairbanks Daily News-Miner

HEALTH & WELLNESS

HEALTHY INSIGHT

What are dietary supplements and how are they regulated?

Submitted by Contributing Community Author

Ruth Merriman PMA-CPT Pilates Method Alliance Certified Pilates Teacher PILATES 1755 College Road (907)699-1852 Ruth@alaskacreativedance.com

The Pilates Method of Body Conditioning “Physical fitness is the first requisite of happiness” – Joseph Pilates Over the last 20 years, Pilates has experienced the explosion on a global level. Pilates is a method of specific exercises coupled with focused breathing patterns. Pilates has proven itself invaluable not only as a fitness endeavor, but also as an important adjunct to professional sports training an physical rehabilitation of all kinds.

As defined by Congress in the Dietary Supplement Health and Education Act, which became law in 1994, a dietary supplement is a product (other than tobacco) that is intended to supplement the diet; contains one or more dietary ingredients (including vitamins; minerals; herbs or other botanicals; amino acids; and other substances) or their constituents; is intended to be taken by mouth as a pill, capsule, tablet, or liquid; and is labeled on the front panel as being a dietary supplement.

• Are dietary supplements different from foods and drugs? Although dietary supplements are regulated by the FDA as foods, they are regulated differently from other foods and from drugs. Whether a product is classified as a dietary supplement, conventional food, or drug is based on its intended use. Most often, classification as a dietary supplement is determined by the information that the manufacturer provides on the product label or in accompanying literature, although many food and dietary supplement product labels do not include this information.

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Practiced faithfully, Pilates yields numerous benefits, increased lung capacity and circulation through deep, healthy breathing is a primary focus. Strength and flexibility, particularly of the abdomen and back muscles, coordination – both muscular and mental, are key components in an effective Pilates program. Posture, balance, and core strength are all heartily increased. Bone density and joint health improve, and many experience positive body awareness for the first time. Pilates teaches balance and control of the body, and that capacity spills over into other areas of one’s life.

Our thanks to Ruth Merriman, for contributing this column. The article is intended to be strictly informational.

From the National Institutes of Health

• What is a new dietary ingredient? A new dietary ingredient is a dietary ingredient that was not sold in the United States in a dietary supplement before Oct. 15, 1994. The U.S. Food and Drug Administration requires specific safety information from a manufacturer intending to market a dietary supplement containing a new dietary ingredient. This information is not required for older dietary supplement ingredients.

Widely embraced by the professional dance community during much of the 20th century, exercises like “elephant,” and “swan”, the terms like “pull navel to spine, and breathe,” and the look: bright-eyed, refreshed, buoyant-without-necessarilysweating, are now commonly found in fitness classes, physical therapy offices, corporate retreats, luxury spas and wellness centers. With the aging of our population and the increasing trend toward mindful, moderate health practices, Pilates is increasingly found with a wait list at the YMCA, and in your local public schools-shaping the fitness ideals of our next generation.

Credit: www.pilatesmethodalliance.org

Wednesday, November 7, 2018

• What claims can manufacturers make for dietary supplements and drugs? The types of claims that can be made on the labels of dietary supplements and drugs differ. Drug manufacturers may claim that their product will diagnose, cure, mitigate, treat, or prevent a

disease. Such claims may not legally be made for dietary supplements. The label of a dietary supplement or food product may contain one of three types of claims: a health claim, nutrient content claim, or structure/ function claim. Health claims describe a relationship between a food, food component, or dietary supplement ingredient, and reducing risk of a disease or health-related condition. Nutrient content claims describe the relative amount of a nutrient or dietary substance in a product. A structure/function claim is a statement describing how a product may affect the organs or systems of the body and it can not mention any specific disease. Structure/function claims do not require FDA approval but the manufacturer must provide FDA with the text of the claim within 30 days of putting the product on the market. Product labels containing such claims must also include a disclaimer that reads, “This statement has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.” • How does FDA regulate dietary supplements? In addition to regulating label claims, FDA regulates dietary supplements in other ways. Supplement ingredients sold in the United States before Oct. 15, 1994, are not required to be reviewed by FDA for their safety before they are marketed because they are presumed to be safe based on their history of use by humans. For a new dietary ingredient (one not sold as a dietary supplement before 1994) the manufacturer must notify FDA of its intent to market a dietary supplement containing the new dietary ingredient and provide information on how it determined that reasonable evidence exists for safe human use of the product. FDA can either refuse to allow new ingredients into or remove existing ingredients from the marketplace for safety reasons. Unlike drug products, there are SUPPLEMENTS » 15

SUPPLEMENTS Continued from 14 no provisions in the law for FDA to “approve” dietary supplements for safety or effectiveness before they reach the consumer. Once a dietary supplement is marketed, FDA has to prove that the product is not safe in order to restrict its use or remove it from the market. In contrast, before being allowed to market a drug product, manufacturers must obtain FDA approval by providing convincing evidence that it is both safe and effective. The label of a dietary supplement product is required to be truthful and not misleading. If the label does not meet this requirement, FDA may remove the product from the marketplace or take other appropriate actions. • What information is required on a dietary supplement label? FDA requires that certain information appear on the dietary supplement label: • General information • Name of product (including the

word “supplement” or a statement that the product is a supplement) • Net quantity of contents • Name and place of business of manufacturer, packer, or distributor • Directions for use • Supplement Facts panel • Serving size, list of dietary ingredients, amount per serving size (by weight), percent of Daily Value (%DV), if established If the dietary ingredient is a botanical, the scientific name of the plant or the common or usual name standardized in the reference Herbs of Commerce (1992 edition) and the name of the plant part used If the dietary ingredient is a proprietary blend (i.e., a blend exclusive to the manufacturer), the total weight of the blend and the components of the blend in order of predominance by weight • Other ingredients • Nondietary ingredients such as fillers, artificial colors, sweeteners, flavors, or binders; listed by weight in descending order of predominance and by common name or proprietary blend The label of the supplement may contain a cautionary statement but the

lack of a cautionary statement does not mean that no adverse effects are associated with the product. • Does a label indicate the quality of a dietary supplement product? It is difficult to determine the quality of a dietary supplement product from its label. The degree of quality control depends on the manufacturer, the supplier, and others in the production process. In 2007, the FDA issued Good Manufacturing Practices (GMPs) for dietary supplements, a set of requirements and expectations by which dietary supplements must be manufactured, prepared, and stored to ensure quality. Manufacturers are now expected to guarantee the identity, purity, strength, and composition of their dietary supplements. For example, the GMPs aim to prevent the inclusion of the wrong ingredients, the addition of too much or too little of a dietary ingredient, the possibility of contamination (by pesticides, heavy metals such as lead, bacteria, etc.), and the improper packaging and labeling of a product.

Fairbanks Daily News-Miner

• What methods are used to evaluate the health benefits and safety of a dietary supplement? Dietary supplements are not required by federal law to be tested for safety and effectiveness before they are marketed, so the amount of scientific evidence available for various supplement ingredients varies widely. Some ingredients in dietary supplements have been carefully evaluated. For example, scientists know that calcium and vitamin D are important for keeping bones strong and reducing bone loss. Other supplements, such as many herbal products, need more study to determine their value. Scientists can use several approaches to evaluate dietary supplements for their potential health benefits and risks. They may investigate history of use, conduct laboratory studies using cell or tissue cultures, and experiment with animals. Studies on people (e.g., individual case reports, observational studies, and clinical trials) provide the most direct evidence of a dietary supplement’s effects on health and patterns of use.

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HEALTH & WELLNESS

Wednesday, November 7, 2018

How to beat binging: Confessions of a Doritos addict CREATORS.COM

I’ve never been much of a binger, but recently I had a humbling experience that gave me new insights into binge-eating — not to mention a bad case of the bloats. Suddenly, without warning, away from home and visiting family in Florida (who are blameless), I found myself unable to resist Cool Ranch Doritos. Morning, noon and especially at night, I was consumed by consumption. Doritos with red pepper hummus, Doritos with hot salsa, even broken bits of Cool Ranch Doritos mixed into my organic field greens. I must have inhaled three big bags in five days, mouthful after mouthful, a lapse into nonstop snacking that left

my fingers orange, my belly hurting and my spirit dulled by more Red 40, Blue 1 and Yellow 5 than I’d eaten in a lifetime. It ended when I got home. Cool Ranch Doritos are not welcome in my house, even though they have their own Facebook page. I do admit to a lingering fondness for Kettle Brand potato chips (not a fake food! Only three ingredients!), but it’s under control. What also lingers is a question: What should I have done when I was under the spell, when I couldn’t pass my sister’s pantry without detouring into that siren sack of Doritos for one more handful, one more faux flavor fix? For answers, I turned to a variety of eating disorder experts. Here’s a blend of their BINGE » 17

Experts say that eating less to compensate for bingeing can lead to more bingeing. CREATORS.COM PHOTO

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By Marilyn Preston

HEALTH & WELLNESS

BINGE Continued from 16 best advice, not just because bingeing is something millions of us do but because some of the most effective strategies for not bingeing are completely counterintuitive:

Donâ&#x20AC;&#x2122;t beat yourself up

Bingeing happens. You can expect it to happen to you, and when it does, go easy on yourself. Instead of feeling guilty, feel curious. Instead of hating your body, befriend it. â&#x20AC;&#x153;Consider saying to yourself, â&#x20AC;&#x2DC;My body is just as worthy of love and respect as it was before the binge,â&#x20AC;&#x2122;â&#x20AC;? advises Amy Pershing, clinical director for the Center for Eating Disorders at Ann Arbor, Michigan. â&#x20AC;&#x153;What do I need right now to take care of it?â&#x20AC;?

â&#x20AC;&#x153;

Fairbanks Daily News-Miner

What also lingers is a question: What should I have done when I was under the spell, when I couldnâ&#x20AC;&#x2122;t pass my sisterâ&#x20AC;&#x2122;s pantry without detouring into that siren sack of Doritos for one more handful, one more faux flavor fix?â&#x20AC;?

Carpe Diem

If you find yourself in bingeing hell, the typical response is to think, â&#x20AC;&#x153;Oh well, Iâ&#x20AC;&#x2122;ll give in to this indulgence and just start eating right tomorrow.â&#x20AC;? Donâ&#x20AC;&#x2122;t do that, says Valerie Berkowitz, director of Nutrition at the Center for Balanced Health in New York. â&#x20AC;&#x153;Donâ&#x20AC;&#x2122;t wait until tomorrow,â&#x20AC;? she insists. â&#x20AC;&#x153;If you slip and fall on the street, do you sit there for the rest of the day?â&#x20AC;? (I might, if I had my Cool Ranch Doritos next to me...) Get back on track immediately. Eat a yummy salad. Have a bowl of your favorite healthful soup. But donâ&#x20AC;&#x2122;t do what many people think is the

right thing to do, which is cut back on everything, eat less, to make up for the binge. That can lead to more bingeing, the experts say.

Be curious

Donâ&#x20AC;&#x2122;t feel ashamed of your binge, but donâ&#x20AC;&#x2122;t ignore it either. Stop and think: What might have triggered it? Were you upset about something? Tired because youâ&#x20AC;&#x2122;re not getting enough sleep? Figure it out as best you can, without judging. Accepting what happened and getting back to your normal routine will move you toward fewer binges in the future. Stewing in your own juices, tasty as they may be,

gets you nowhere.

Rituals help

Declare your binge over with a ritual of some kind. Brush your teeth, one expert suggests. Go for a 15-minute stroll. Write: â&#x20AC;&#x153;This binge is finished!â&#x20AC;? on a piece of paper and burn it in the sink.

Move your body

(You knew this was coming, right?) Shift your focus to another activity that brings you pleasure while it helps burn the extra Cool Ranch calories. Take a walk. Ride a bike. Escape to a yoga class. That will refocus your attention

away from the negative and back to the positive.

Journal

Write down your feelings about your indulgence. Was it worth it? Describe how it felt. Were you soothed? Excited? Nauseated? Then plan how you will do things differently next time. My plan? The next time I visit my family in Florida, Iâ&#x20AC;&#x2122;ll throw a fit if my dear brotherin-law dares to walk in with a party-size bag of Cool Ranch Doritos.

Energy Express-O Let the chips fall â&#x20AC;&#x153;One of the things I tell everyone is, â&#x20AC;&#x2DC;Youâ&#x20AC;&#x2122;re going to binge.â&#x20AC;&#x2122;â&#x20AC;? -- Amy Pershing

Marilynn Preston writes the column â&#x20AC;&#x153;Energy Express,â&#x20AC;? Americaâ&#x20AC;&#x2122;s longestrunning healthy lifestyle column. It can be found at creators.com.

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HEALTH & WELLNESS

Wednesday, November 7, 2018

Flu shots save health, lives By Diane Schlindwein CREATORS.COM

FLU » 19

Getting a flu shot every year is the most effective way to keep yourself and those around you healthy during flu season. CREATORS.COM PHOTO

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The flu is nothing to fool around with. It is serious and can turn deadly. But here’s the good news: A flu shot can protect you from getting sick, say medical experts. Everyone over the age of 6 months should get a flu shot every year, says Illinois pediatrician Dr. Terry Jones. “There aren’t many contraindications to getting one, so really there are no excuses.” Flu season can run from November to June, depending on where you live. “It can pop up at any time, and often, like last year, more than one strain will appear,” says Jones, who has been a physician for over 30 years. “Therefore, it really is never too late to get the shot, and we give them until the vaccine expires or we run out.” For future reference, Jones says the best time to get vaccinated seems to

HEALTH & WELLNESS

FLU Continued from 18 be October, to cover you throughout the flu season. Traditionally, the flu tends to be worse for people who are very young or elderly and for those who have compromised immune systems, says Michele Hieb, a registered nurse who works with patients in a small hospital setting. Jones agrees: “The people who tend to get in trouble are the old people, the little people and those with chronic conditions — diabetes, heart disease, lung disease, cancer — and women who are pregnant, so for sure, they should all get the vaccine,” he says. Jones points out that “most deaths and hospitalizations happen to old people and children under 2.” Getting a flu shot doesn’t guarantee that you won’t catch the disease, Jones says, but it is the easiest way to protect yourself and others. Of course, as much as possible, you should practice good hand-washing and stay away from people who are noticeably sick. Babies under 6 months can’t get the flu shot, so people around them should get one. “The first time we give a flu shot is at 6 months, and it is recommended to get a second one a month later to get an adequate immune response,” says Jones. “The only way to protect those under 6 months, a high-risk population, is to ‘shoot’ (vaccinate) everyone else who might come in contact with the child -- in effect building a wall around them of vaccinated individuals to minimize the risk of exposure. “For the most part, after that first year, since a person has been exposed, only one shot is needed to get a good response,” he says. “Immune rates range from 50 to 90 percent according to the CDC (Centers for Disease Control and Prevention) -- and not everyone is covered quite the same depending on their response to the vaccine.” “For sure, health care staff and home health care staff should also be given a flu vaccine,” says Hieb, who has been in nursing for two decades. “Remember it is often misconstrued that the flu is a stomach bug, when in fact it is respiratory virus.” Influenza hits very hard and comes on quickly. People with the flu experience body aches and fatigue and typ-

“

It is also about five to seven days of lost school time, lost work time and feeling lousy. More importantly, those are the people that spread the flu, especially the schoolchildren, and carry it to all the people who shouldn’t be exposed. The more people vaccinated, the less chance of spread and less chance of others to get hurt.” Illinois pediatrician Dr. Terry Jones

ically run a high fever of 102 to 104 degrees Fahrenheit. Contrary to what some folks believe, people do not get sick from the flu shot. “A flu shot is just protein antigen bits of a flu virus — nothing alive to cause illness,” says Jones. “People can, of course, get sick after a shot, but (often) it is October or November and people are getting sick all the time, but it is not because of the shot.” The flu vaccine tends to be a bit different each year. “A few years back, instead of three strains in the shot, a fourth strain was added to increase effectiveness,” Jones says. “The vaccine changes a bit most years, depending on what the best estimate of what viruses will be invading that winter. “Everyone can certainly get in trouble and remember all the stories last year of seemingly healthy people who died from the flu,” Jones said. “But it is also about five to seven days of lost school time, lost work time and feeling lousy. More importantly, those are the people that spread the flu, especially the schoolchildren, and carry it to all the people who shouldn’t be exposed. The more people vaccinated, the less chance of spread and less chance of others to get hurt.”

Fairbanks Daily News-Miner

MEDICAL INSIGHT Submitted by IMAT Counselors Lindsey Grennan, Brenda Henze-Nelson, Adie Callahan and Annie Laweryson Interior AIDS Association 710 3rd Ave Fairbanks, Alaska (907) 452-4222

What is Stigma? The Fairbanks community is all too familiar with the negative consequences of drug abuse. Many have a loved one who has or is struggling, or have experienced or heard the far reaching impacts in the community e.g., health costs, crime, inappropriate needle discarding, etc. It’s important to highlight an often overlooked consequence, which is stigma towards people abusing drugs. What is stigma? The Harm Reduction Coalition describes stigma as a social process that reinforces relations of power and control, leading to status loss and discrimination against the stigmatized persons. Discrimination comes in the form of social exclusion, drug convictions as barrier crimes for job opportunities and public assistance, sub-standard medical and mental health care, and the ‘not in my backyard’ mentality, which opposes development of mental health and substance abuse treatment facilities and supportive housing. Stigma also manifests internally for those abusing drugs; they start to believe the negative stereotyping, labeling and prejudice that they hear regularly from those around them. Consequences of stigma for those abusing drugs includes fear, isolation, blame, moral judgement, criminalization, and patronization. Stigma creates guilt and shame, which are often barriers to accessing substance abuse, medical and mental health treatment. How do we counter stigma? It is most important to remember that those abusing drugs are people first. They are a whole person; more than their addiction and resulting negative behaviors. They are grandmothers, grandfathers, moms, dads, sons, daughters, aunts, uncles, cousins, spouses and friends. They hold strength, perseverance, love, hopes and dreams. Person-first language can help us start to believe and remember that people are more than their current struggles. For example, using the language of ‘a person in recovery’ or ‘a person struggling with drug abuse’ instead of former addict, addict or junkie. We also need to be aware and honest about the reasons people abuse drugs. When people start using drugs they don’t plan to become addicted and destroy their lives. They are likely using drugs to cope with trauma, grief, mental illness, health conditions and poverty. Drug abuse may begin as voluntary, however drugs physically change brain chemistry and structure, and those struggling lose the ability to exert selfcontrol and make sound decisions.

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If you are a person struggling with drug abuse, or care about someone struggling with drug abuse, a list of local resources can be found online at www.interioraids.org. Resource information is also available 24/7 by calling 907-750-5566.

HEALTH & WELLNESS

Wednesday, November 7, 2018

Trippy depression treatment? Hopes, hype for ketamine By Lindsey Tanner ASSOCIATED PRESS

CHICAGO â&#x20AC;&#x201D; It was launched decades ago as an anesthetic for animals and people, became a potent battlefield pain reliever in Vietnam and morphed into the trippy club drug Special K. Now the chameleon drug ketamine is finding new life as an unapproved treatment for depression and suicidal behavior. Clinics have opened around the United States promising instant relief with their â&#x20AC;&#x153;uniqueâ&#x20AC;? doses of ketamine in IVs, sprays or pills. And desperate patients are shelling out thousands of dollars for treatment often not covered by health insurance, with scant evidence on long-term benefits and risks. Chicago preschool teacher Lauren Pestikas long struggled with depression and anxiety and made several suicide attempts before trying ketamine earlier this year.

The price tag so far is about $3,000, but â&#x20AC;&#x153;itâ&#x20AC;&#x2122;s worth every dime and penny,â&#x20AC;? said the 36-year-old. Pestikas said she feels much better for a few weeks after each treatment, but the effects wear off and she scrambles to find a way to pay for another one. For now, ketamine has not received approval from the U.S. Food and Drug Administration for treating depression, though doctors can use it for that purpose. Ketamine has been around since the 1960s and is widely used as an anesthesia drug during surgery because it doesnâ&#x20AC;&#x2122;t suppress breathing. Compared to opioids such as morphine, ketamine isnâ&#x20AC;&#x2122;t as addictive and doesnâ&#x20AC;&#x2122;t cause breathing problems. And some studies have shown that ketamine can ease symptoms within hours for the toughest cases. KETAMINE Âť 21

Lauren Pestikas holds her dog Sambuca in Chicago in August 2018. Since starting treatments with ketamine infusions, she says she feels much better for a few weeks after each session. Her monthly infusions last about 45 minutes and cost $550 each. Pestikas struggled with depression and anxiety and made several suicide attempts before starting ketamine treatments earlier in the year. AP PHOTO/TERESA CRAWFORD

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Continued from 20 Its potential effects on depression were discovered in animal experiments in the late 1980s and early 1990s showing that glutamate, a brain chemical messenger, might play a role in depression, and that drugs including ketamine that target the glutamate pathway might work as antidepressants. Conventional antidepressants like Prozac target serotonin, a different chemical messenger, and typically take weeks to months to kick in — a lag that can cause severely depressed patients to sink deeper into despair. Ketamine’s potential for almost immediate if temporary relief is what makes it so exciting, said Dr. Jennifer Vande Voort, a Mayo Clinic psychiatrist who has used ketamine to treat depression patients since February. “We don’t have a lot of things that provide that kind of effect. What I worry about is that it gets so hyped up,” she said. The strongest studies suggest it’s most useful and generally safe in providing short-term help for patients who have not benefited from antidepressants. That amounts to about one-third of the roughly 300 million people with depression worldwide. “It truly has revolutionized the field,” changing scientists’ views on how depression affects the brain and showing that rapid relief is possible, said Yale University psychiatrist Dr. Gerard Sanacora, who has done research for or consulted with companies seeking to develop ketamine-based drugs. But to become standard depression treatment, he said, much more needs to be known. Last year, Sanacora co-authored an

American Psychiatric Association task force review of ketamine treatment for mood disorders that noted the benefits but said “major gaps” remain in knowledge about long-term effectiveness and safety. Most studies have been small, done in research settings and not in the real world. When delivered through an IV, ketamine can cause a rapid increase in heart rate and blood pressure that could be dangerous for some patients. Ketamine also can cause hallucinations that some patients find scary. “There are some very real concerns,” Sanacora said. “We do know this drug can be abused, so we have to be very careful about how this is developed.” Dr. Rahul Khare, an emergency medicine specialist in Chicago, first learned about ketamine’s other potential benefits a decade ago from a depressed and anxious patient he was preparing to sedate to fix a repeat dislocated shoulder. “He said, ‘Doc, give me what I got last time. For about three weeks after I got it I felt so much better,’” Khare recalled. Khare became intrigued and earlier this year began offering ketamine for severe depression at an outpatient clinic he opened a few years ago. He also joined the American Society for Ketamine Physicians, formed a year ago representing about 140 U.S. doctors, nurses, psychologists and others using ketamine for depression or other nonapproved uses. There are about 150 U.S. ketamine clinics, compared with about 20 three years ago, said society co-founder Dr. Megan Oxley. Khare said the burgeoning field “is like a new frontier” where doctors gather at meetings and compare KETAMINE » 22

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Rolfing® Structural Integration The Beauty in the Name The beauty of the name Dr. Ida Rolf chose for her work is that the name describes the work perfectly: Structural Integration. Our challenge is to help people understand what this means and what it can do for them. Structural Integration: • is structural integration (not massage or bodywork). • is a process (not a modality or technique). • works with the body as structure • works with anatomy in the context of structure / relationship • facilitates change. • asks the structure to change how it is organized. • asks the structure (and every piece within it) to change how it relates to itself and the fields around it. • helps the structure find new relationship possibilities. • gives the structure access to The Line and its own inherent, innate forces of balance and strength in gravity. • involves three primary elements in each session: the physical manipulation of connective tissue, (fascia); education; and the clients active awareness and participation. • works with being and body as a unified, interrelated and dynamic structural system. • is a process and because it is a process, it includes all of who a person is from the moment they first walk through the office door to the moment they complete, for now and walk out. Rolfing Structural Integration achieves it’s best results through series work. There is a classic series of ten sessions that give the body time to discover and re-find more comfortable, fluid function which may have been lost over time, due to injuries, stress, illness and learned patterns. People of all ages, children to adults, can benefit from Rolfing. When a client returns to tell me that they have found less pain, better sleep or more joy in their work, I know we are on the right path together. Our thanks to Chery Van Der Horn, for contributing this column. The article is intended to be strictly informational.

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KETAMINE

Fairbanks Daily News-Miner

HEALTH & WELLNESS

KETAMINE Continued from 21 notes. He has treated about 50 patients with depression including Pestikas. Theyâ&#x20AC;&#x2122;re typically desperate for relief after failing to respond to other antidepressants. Some have lost jobs and relationships because of severe depression, and most find that ketamine allows them to function, Khare said. Typical treatment at his clinic involves six 45-minute sessions over about two weeks, costing $550 each. Some insurers will pay about half of that, covering Khareâ&#x20AC;&#x2122;s office visit cost. Patients can receive â&#x20AC;&#x153;boosterâ&#x20AC;? treatments. They must sign a four-page consent form that says benefits may not be long-lasting, lists potential side effects, and in bold letters states that the treatment is not government-approved. At a recent session, Pesti-

kasâ&#x20AC;&#x2122;s seventh, she leaned back on a reclining white examining-room chair as a nurse hooked her up to a heart and blood pressure monitor. She grimaced as a needle was slipped into the top of her left palm. Khare reached up with a syringe to inject a small dose of ketamine into an IV bag hanging above the chair, then dimmed the lights, pulled the window curtains and asked if she had questions and was feeling OK. â&#x20AC;&#x153;No questions, just grateful,â&#x20AC;? Pestikas replied, smiling. Pestikas listened to music on her iPhone and watched psychedelic videos. She said it was like â&#x20AC;&#x153;a controlled acid tripâ&#x20AC;? with pleasant hallucinations. The trip ends soon after the IV is removed, but Pestikas said she feels calm and relaxed the rest of the day, and that the mood boost can last weeks. Studies suggest that a single IV dose of ketamine far smaller than used for sedation or par-

tying can help many patients gain relief within about four hours and lasting nearly a week or so. Exactly how ketamine works is unclear, but one idea is that by elevating glutamate levels, ketamine helps nerve cells re-establish connections that were disabled by depression, said ketamine expert Dr. Carlos Zarate, chief of experimental therapies at the National Institute of Mental Health. A small Stanford University study published in August suggested that ketamine may help relieve depression by activating the brainâ&#x20AC;&#x2122;s opioid receptors. Janssen Pharmaceuticals and Allergan are among drug companies developing ketamine-like drugs for depression. Janssen leads the effort with its nasal spray esketamine. The company filed a new drug application in September. Meanwhile, dozens of studies are underway seeking to answer some of the unknowns

Wednesday, November 7, 2018

Ketamine was launched decades ago as an anesthetic for animals and people, became a potent battlefield pain reliever in Vietnam and morphed into the trippy club drug Special K. Now the chameleon drug ketamine is finding new life as an unapproved treatment for depression and suicidal behavior. AP PHOTO/TERESA CRAWFORD

about ketamine including whether repeat IV treatments work better for depression and if thereâ&#x20AC;&#x2122;s a way to zero in on which patients are most likely to benefit.

Until there are answers, Zarate of the mental health institute said ketamine should be a last-resort treatment for depression after other methods have failed.

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HEALTH & WELLNESS

Wednesday, November 7, 2018

This undated image provided by AcelRx Pharmaceuticals shows the dispenser and a tablet for the company’s medication Dsuvia. On Nov. 2,, U.S. regulators announced the approval of the fast-acting, super-potent opioid tablet as an alternative to IV painkillers used in hospitals. ASSOCIATED PRESS

FDA OKs powerful opioid pill as alternative to IV painkiller

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TRENTON, N.J. — U.S. regulators on Friday approved a fast-acting, super-potent opioid tablet as an alternative to IV painkillers used in hospitals. The decision by the Food and Drug Administration came over objections from critics who fear the pill will be abused. In a lengthy statement, FDA Commissioner Scott Gottlieb said there will be “very tight restrictions” placed on its distribution and it is intended only for supervised settings like hospitals. The tiny pill was developed as an option for patients who pose difficulties for the use of IVs, including soldiers on the battlefield. The pill from AcelRx Pharmaceuticals contains the same decades-old painkiller often given in IV form or injection to surgical patients and women in labor. Gottlieb noted the pill was a high priority for the Department of Defense, which helped fund testing, because it wanted a way to provide fast pain relief to injured soldiers. The tablet, placed under the tongue with a dispenser, starts reducing pain in 15 to 30 minutes. A panel of FDA advisers had earlier voted 10-3 in favor of the pill called Dsuvia. But in a rare response, the panel’s chairman joined critics in urging the FDA to reject it. The chairman, Dr. Rae-

ford E. Brown Jr., who couldn’t attend the meeting and didn’t cast a vote, predicts that the pill will be abused inside and outside medical settings and cause overdose deaths. The pills contain sufentanil, a chemical cousin of the opioid fentanyl. Gottlieb said the drug will carry a boxed warning and won’t be available at drugstores for patients to take home. Acknowledging the criticism, he said he’s asked FDA staff to “evaluate a new framework” for the approval of new opioid drugs that will clearly outline how the agency considers benefits and risks. “We won’t sidestep what I believe is the real underlying source of discontent among the critics of this approval — the question of whether or not America needs another powerful opioid while in the throes of a massive crisis of addiction,” Gottlieb’s wrote. Sidney Wolfe of Public Citizen’s Health Research Group, a consumer group, called Gottlieb’s statement “empty rhetoric” and said the agency missed a big opportunity when it approved the pill. “It’s a huge mistake,” Wolfe said. “This drug is doomed. It’s dangerous and it will kill people.” The Redwood City, California-based company expects the pill to be available early next year at a price of $50 to $60 per pill.

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HEALTH & WELLNESS

Wednesday, November 7, 2018

Federal agencies clash on cellphone cancer risk Associated Press WASHINGTON â&#x20AC;&#x201D; Two U.S. government agencies are giving conflicting interpretations of a safety study on cellphone radiation: One says it causes cancer in rats. The other says thereâ&#x20AC;&#x2122;s no reason for people to worry. No new research has been issued. Instead, the National Toxicology Pro-

gram dialed up its concerns about a link to heart and brain cancer from a study of male rats that was made public last winter. The Food and Drug Administration, which oversees cellphone safety, disagreed with the upgraded warning. And â&#x20AC;&#x153;these findings should not be applied to human cellphone usage,â&#x20AC;?

said Dr. Jeffrey Shuren, FDAâ&#x20AC;&#x2122;s chief of radiological health. Whatâ&#x20AC;&#x2122;s most important is what happens in humans, not rats, said Dr. Otis Brawley, chief medical officer of the American Cancer Society. â&#x20AC;&#x153;The incidence of brain tumors in human beings has been flat for the last 40 years,â&#x20AC;? Brawley said. â&#x20AC;&#x153;That is

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In a $30 million study, scientists put rats and mice into special chambers and bombarded them with CELLPHONES Âť 27

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CELLPHONES Continued from 26 radiofrequency waves, like those emitted by older 2G and 3G phones, for nine hours a day for up to two years, most of their natural lives. The levels the rodents experienced were far higher than people are typically exposed to.

The findings

Last February, the National Toxicology Program said there was a small increase in an unusual type of heart tumor in male rats, but not in mice or female rats. The agency concluded there was â&#x20AC;&#x153;some evidenceâ&#x20AC;? of a link. Also, the February report cited â&#x20AC;&#x153;equivocal evidenceâ&#x20AC;? of brain tumors in the male rats. Thursday, the agency upgraded its description of those findings. The heart tumor increase marked â&#x20AC;&#x153;clear evidenceâ&#x20AC;? of cancer in male rats, it announced. There is â&#x20AC;&#x153;some evidenceâ&#x20AC;? of brain cancer. The change came after the agency asked outside experts to analyze the findings. â&#x20AC;&#x153;We believe that the link between radiofrequency radiation and tumors in male rats is real, and the external experts agreed,â&#x20AC;? said John Bucher, the toxicology agencyâ&#x20AC;&#x2122;s senior scientist. While his agency said the risks to rats donâ&#x20AC;&#x2122;t directly apply to people, the study raises safety questions.

The disagreement

The FDA immediately disagreed, firing off a press release assuring Americans that â&#x20AC;&#x153;decades of research

and hundreds of studiesâ&#x20AC;? has made the health agency confident that the current safety limits for cellphone radiation protect the public health. Plus, FDA pointed out confusing findings from the rodent study â&#x20AC;&#x201D; such as that the radiated rats lived longer than comparison rats that werenâ&#x20AC;&#x2122;t exposed to the rays. The toxicology agency said it appeared that the radiofrequency energy helped older ratsâ&#x20AC;&#x2122; kidneys. Thereâ&#x20AC;&#x2122;s a reason two different government agencies are clashing â&#x20AC;&#x201D; theyâ&#x20AC;&#x2122;re asking different questions, said George Washington University public health professor George Gray. A former science chief for the Environmental Protection Agency, Gray said the toxicology program examined how cellphone radiation affected animals. By looking at what it means for humans, the FDA â&#x20AC;&#x153;brings in more sources of information and data than just these recent tests in rats and mice,â&#x20AC;? he said in an email.

So are cellphones safe?

â&#x20AC;&#x153;Iâ&#x20AC;&#x2122;m calling you from my cellphone,â&#x20AC;? noted the cancer societyâ&#x20AC;&#x2122;s Brawley. He pointed out one well-known risk from cellphones: Car crashes when drivers are distracted by them. As for cancer, if people are concerned, they could use earphones or speakers, he said. Those who study risk arenâ&#x20AC;&#x2122;t hanging up. â&#x20AC;&#x153;My family and I wonâ&#x20AC;&#x2122;t change our mobile phone habits based on this news,â&#x20AC;? said George Washingtonâ&#x20AC;&#x2122;s Gray, co-author of the book â&#x20AC;&#x153;Risk: A Practical Guide for Deciding Whatâ&#x20AC;&#x2122;s Really Safe and Whatâ&#x20AC;&#x2122;s Really Dangerous in the World Around You.â&#x20AC;?

Fairbanks Daily News-Miner

MEDICAL INSIGHT Submitted by Contributing Community Author

Dr. Aimee Shunney Article sponsored by PlusCBD Oilâ&#x201E;˘ Sunshine Health Foods 410 Trainor Gate Road Fairbanks, Alaska 99701 (907)456-5433 www.sunshinehealthfoodstore.com

Hemp CBD for Anxiety by Dr. AimĂŠe Shunney Stressed out? Anxious? You are not alone. The Center for Disease Control estimates that 40 million American adults suffer from anxiety disorders (1), and a 2018 study by the American Psychiatric Association found that 57% of women and 38% of men aged 18-49 reported feeling more anxious this year than last year. While occasional feelings of anxiety are a normal part of life, persistent anxiety that negatively affects productivity, relationships, mood, and sleep is not, and requires intervention. As a naturopathic doctor, I see patients every day that would like to address their anxiety without medication. Fortunately, there is a veritable cornucopia of dietary, lifestyle, nutrient, and herbal approaches that can be safely and effectively used to optimize the stress response and support a stable mood. My current favorite anti-anxiety supplement is hemp CBD (cannabidiol). CBD is one of over 100 cannabinoids that have been isolated from the cannabis plant, and it has garnered tremendous attention for its non-intoxicating effects and myriad of potential health benefits, including powerful anti-anxiety properties. As the research suggests (3), CBD has become a safe, fastacting, reliable choice for me, and has allowed many of my patients to be anxiety and medicationfree. So how does it work? CBD helps to balance the endocannabinoid system (ECS) â&#x20AC;&#x201C; a system whose job is to maintain homeostasis, or balance in our bodies. It helps us respond to stress by modulating endocrine function, regulating fight or flight, and mounting a healthy immune/ inflammatory response. It is involved in the direct regulation of appetite, metabolic health, pain/ inflammation, thermoregulation, intraocular pressure, sensation, muscle control, motivation/ reward, mood, and memory. No wonder it has so many potential uses! I use CBD from full spectrum hemp (vs marijuana) because - It is available in almost 2000 independent health food stores nationwide and also online. - Hemp has low THC that can exacerbate anxiety in high doses. - Itâ&#x20AC;&#x2122;s a dietary supplement, and therefore, easy to find â&#x20AC;&#x2DC;gold levelâ&#x20AC;&#x2122; companies that are transparent about raw materials and chemicals used, and engage in third-party batch testing to ensure content and quality. - Hemp helps the environment! It repletes the soil and sequesters CO2. Compared to indoorgrown cannabis, it requires no electricity (vs grow lights and climate control systems) and it requires 80% less water. CBD is extremely safe and well tolerated â&#x20AC;&#x201C; and safety is essential with this ingredient because there is no magic dose. What it takes to balance your ECS may be different than what it takes to balance my ECS. And what it takes to balance my ECS may be different at different times. This jives with my clinical experience of patients needing less over time as they create more balance and more resilience. As a general rule, start low and go slow â&#x20AC;&#x201C; especially if you have anxiety. You may be surprised at how little you need.

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Dr. AimĂŠe Shunney is a naturopathic physician in private practice at Santa Cruz Integrative Medicine in Santa Cruz, CA, where she specializes in womenâ&#x20AC;&#x2122;s health, bio-identical hormone balancing, and functional digestive issues. She is a medical advisor to CV Sciences, maker of PlusCBD Oil. Learn more at www.drshunney.com.

Our thanks to Dr. AimĂŠe Shunney, for contributing this column. The article is intended to be strictly informational.

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1. https://adaa.org/about-adaa/press-room/facts-statistics 2. https://www.psychiatry.org/newsroom/news-releases/americans-say-they-are-more-anxious-than-a-year-ago-babyboomers-report-greatest-increase-in-anxiety 3. https://www.ncbi.nlm.nih.gov/pubmed/26341731

HEALTH & WELLNESS

Wednesday, November 7, 2018

Modified workouts are key for many By Chelle Cordero CREATORS.COM

Exercise helps tone the muscles, improves circulation, helps with weight loss and does myriad other beneficial things. But what do you do if you just can’t exercise (or think you can’t)? If your movement is impaired by illness, trauma, age or pain, it may seem daunting to get your healthy dose of daily exercise, but it is not impossible. As long as you get your blood circulating and stretch your muscles, you will be building your core strength and improving your overall physical and mental health. Even modified exercises, which can include simple at-home items and multiple short intervals, will do your body good. One of the best things about having a regular exercise routine is that the more you exercise the easier it becomes. Simple activities such as walking, swimming and cycling can become part of your routine. If you are living a life of relative inactivity because of illness or pain, you should start slowly and build up to a complete

workout in order to avoid injury. It’s also recommended that you check with your physician before starting any exercise regimen. People dealing with broken bones, arthritis, stroke, recovery from surgery, obesity, multiple sclerosis, asthma, trauma, amputations and many other conditions could certainly benefit from some of the following modified exercises. (All exercises can be tailored for your specific needs.) • Chair exercises. You can do cardio and stretching exercises with arm curls, leg lifts, neck rolls and more. Use light weights, and do overhead presses. Hold your elbows out sideways (as high as you can), and do circular motions with your hands to work your upper arms and get your circulation going. While seated, lift and straighten one leg at a time. Hold it for a count of 15, and then increase the count gradually. Squeeze a large ball -- e.g., a volleyball — between your knees. Hold and count. • Bicycling is a terrific cardio exercise. For a great at-home workout, use a recumbent bike or a mini-cycle bike to work your leg muscles and get your

A yoga ball can be used for all sorts of exercises. heart pumping. Biking to your activities is cheap transportation and a cardio workout. Set a restorator on a table to work your arms. • Water aerobics and swimming are great for your muscle tone. The water provides resistance, and everything from walking around a wading pool to swimming the length of an Olympic-size pool works your muscles. • Doing resistance-band pushups is a great way to work your chest, shoulder and arm muscles. Wrap a band around

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your back and wrists, and hold it firmly as you extend your arms straight out from your body. You can do this either seated on a chair or lying on your back. It works the same muscles as traditional pushups. • Yoga has movements, stretches and exercises for everyone, regardless of physical challenges. Its poses are adaptable to many needs, with variations that can be done while standing, seated or lying down. Many therapeutic exercise and fitness routines incor-

porate yoga in their programs. Among yoga’s many benefits are that it increases flexibility, helps strengthen muscles and bones, increases circulation, helps breathing, lowers stress, and can even support immunity. Check with your local fitness center for other useful exercises. Remember to always begin your routines with a warmup and to wind down with a simple stretching exercise. And of course, stay hydrated and eat a balanced diet.

LETTER TO THE PRESIDENT

Dear Mr. Trump: I encourage you to work out, get exercise, on a regular basis By Rick Newcombe CREATORS.COM

Dear President Trump: You have no idea how much better you would feel if you started working out six hours a week. It doesn’t have to be crazy or painful, just moderate exercise with light dumbbells and little rest between exercises, or brisk walking, or time

spent on any number of the dozens of exercise machines that have been invented in recent years. You have access to the best trainers in the world, and I would suggest finding one who understands that the best workout is the one you like enough to keep doing it. They can set up a program that you find enjoyable and refreshing. Think back to when you played

sports at the New York Military Academy, how great you felt after a workout of running laps and playing ball. Dr. Ronny Jackson says you have incredible genes because your blood tests are phenomenal for your age, despite a lack of exercise and a diet that too often includes junk food. Many of your predecessors made exercise a part of their routine. They

found what they liked and as a result, allowed endorphins to give them a slight break from the daily grind of public criticism, meeting after meeting, speeches, travel and all the other demands on a president’s time. JFK loved swimming, Ronald Reagan lifted weights, Jimmy Carter, George H.W. Bush and Bill Clinton EXERCISE » 29

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MEDICAL INSIGHT

EXERCISE Continued from 28

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Submitted by Contributing Community Author

Evan L. Wheeler D.D.S. 3691 Cameron St. Ste. 101 Fairbanks, AK 99709 (907)-479-8123 Fax (907)479-0685

Dental Care as a Safe and Essential Part of a Healthy Pregnancy Maintaining a weekly workout routine is key to healthy aging; presidents are no exception. CREATORS.COM PHOTO

Henry S. Lodge, M.D., in which they explain why six hours a week of exercise for a 72-year-old man is just what the doctor ordered: “It’s the foundation of positive brain chemistry. And it leads directly to the younger life we are promising, with

Exercise makes you feel better in a million life-saving ways. It helps with clarity of thought. It improves one’s vigor and energy, and it makes us feel more youthful.

being recharged. And nothing recharges the body like exercise. Dr. Hans Selye, an expert at stress management, once conducted an experiment by subjecting 10 rats to the stress of loud sounds, glaring lights and electric shocks. Within 30 days, all the rats died. So he tried the experiment again, only with 10 rats that had been forced to undergo physical exercise, and all 10 were fine despite being subjected to those sounds, lights and shocks. Exercise makes you feel better in a million life-saving ways. It helps with clarity of thought. It improves one’s vigor and energy, and it makes us feel more youthful. There is a great book called “Younger Next Year,” by Chris Crowley and

its heightened immune system; its better sleep; its dramatic resistance to heart attack, stroke, hypertension, Alzheimer’s disease, arthritis, diabetes, high cholesterol and depression. All that comes from exercise.” I am writing this letter because I want for you to succeed, just as I wanted for your predecessors to succeed. I am a 68-year-old entrepreneur and have been working out my entire life, and I know that there is no substitute for a healthy exercise program. It is not something that can be bought, delegated or borrowed. It is something that each of us has to do, and it is a small investment that pays enormous returns. Rick Newcombe is the founder of Creators Syndicate.

Oral health is essential for general health and well-being, and this is especially so during pregnancy. Pregnancy may present challenges to the oral health of the mother; mainly because of the adaptations in basic physiology. The question often comes up “Is it safe to provide dental care during my pregnancy?” If the expecting mother has a healthy non-complicated pregnancy then dental treatment for routine dental care is safe. Pregnancy is marked by complex physiological changes. During pregnancy the body systems affected are: cardiovascular, respiratory, gastrointestinal (nausea and vomiting), endocrine (changes in your hormone levels), renal (kidney), immune (infection control), and metabolic (nutritional requirements & appetite). All of these changes can have a dental significance so your dentist will have to customize your treatment to assure safe dental treatment during pregnancy. Dental procedures that are elective such as, cosmetic/ reconstructive crowns and bridge/ implants, wisdom teeth extractions may be determined by your dentist to be completed after your pregnancy. Hygiene appointments and routine restorative treatment such as fillings, sealants, and cleanings are deemed safe! Even local anesthetics are safe to use. Plaque control is vitally important as gingivitis or gum inflammation is commonly associated with pregnancy. Pregnancy does not cause periodontal or gum disease, but it may cause gum inflammation as a result of the hormonal changes in your body. Regular dental cleaning appointments can stop or control gum irritation which can be uncomfortable. Your dentist may recommend more frequent cleaning appointments to prevent this from happening. If you have any questions concerning your oral health contact your dentist. They will be happy to answer any questions you may have. Respectfully, Evan L. Wheeler D.D.S. F29534824

were all joggers, Gerald Ford swam and skied, George W. Bush jogged, rode a mountain bike and lifted weights and Barack Obama played basketball, lifted weights and jogged as part of his fitness routine. I believe that most Americans, whether they agree with you or not, marvel at your energy and stamina at age 72. It’s incredible. But you have no idea how much better you will feel once you start working out. You will sleep better. You will have even more energy. If you feel stuck in a rut, where it seems like everyone — even your own staff — is doing things that you don’t want them to do, you will feel suddenly liberated and far more tolerant as a result of a few workouts. They will be literally life-changing. I know you have said that the body is like a battery and if you use it too much, it will die. I also know you were only half serious, saying this mostly in jest — I assume. Of course, if you really want to use the battery analogy, then you are smart enough to know that batteries die when they are used without ever

Fairbanks Daily News-Miner

Our thanks to Evan L. Wheeler D.D.S. , for contributing this column. The article is intended to be strictly informational.

HEALTH & WELLNESS

MEDICAL INSIGHT

Guns send over 8,000 kids to ER each year

Submitted by Contributing Community Author

Katie Schalberg Acupuncture Works! 505 Illinois St #4 Fairbanks AK 99701 907-456-8426

By Lindsey Tanner ASSOCIATED PRESS

Stress, Hormones and Acupuncture… Oh My! Not all stress is harmful, sometimes it’s useful and necessary. Stress is a built-in mechanism that hails from our hunter gatherer times. Back then a stressor might have been a “real danger” like coming face to face with a wild animal. The sight of the animal would cause the hypothalamus to stimulate the adrenals to start pumping out adrenaline, in turn supplying the body with the needed energy to run from the animal. However, in today’s day in age, the stressors are different and constant, yet the mechanism remains the same. Chronic stress can negatively affect your immune system making you more vulnerable to infection and disease. The chemical reactions triggered by stressful situations result in an onslaught of stress hormones being pumped around the body. While these hormones are useful in acute situations, their ability to interfere with the immune system can result in inflammation, reduced white blood cells and a higher susceptibility to infection and tissue damage. Stress can affect your immune system in two ways, by creating chronic inflammation that harms tissue and by suppressing immune cells needed to fight infection. The good news, acupuncture can help! The body’s functions require a constant state of internal balance, called homeostasis. On the cellular level, the body can tolerate only small variations in temperature, pH, and the concentration of various substances around the cells. The kidneys, liver, endocrine glands, and skin are responsible for maintaining homeostasis. Studies have shown that acupuncture has a regulatory effect on the release of neurotransmitters and neurohormones and can positively alter brain chemistry to promote physical and emotional wellbeing and ultimately homeostasis.

Our thanks to Katie Schalberg, MS, for contributing this column. The article is intended to be strictly informational.

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Acupuncture points trigger the body’s regulatory mechanisms to release chemicals into the muscles, brain, and spinal cord. These chemicals either reduce pain and inflammation or stimulate secretion of hormones to initiate the body’s self-regulating systems. Therefore, acupuncture exerts a strong homeostatic effect to restore the body’s natural healthy balance. At first, most patients see a subtle and gradual improvement in their condition. They may first notice that their sleep is improving, they have more energy, they are feeling less stressed, their thinking is clearer, and they feel an overall improvement in digestion. These are all “side effects” of acupuncture, indicating that the treatment is effective. The patient should continue with treatment until their symptoms have subsided or become manageable. Once that has been achieved, I recommend a maintenance program. Usually a 20-minute stress relief treatment once or twice a month and an herbal cortisol manager is all it takes to prevent the patient from slipping back into an unbalanced state.

Wednesday, November 7, 2018

Gun injuries, including many from assaults, sent 75,000 U.S. children and teens to emergency rooms over nine years at a cost of almost $3 billion, a first-of-its-kind study found. Researchers called it the first nationally representative study on ER visits for gun injuries among U.S. kids. They found that more than one-third of the wounded children were hospitalized and 6 percent died. Injuries declined during most of the 2006-14 study, but there was an upswing in the final year. The researchers found that 11 of every 100,000 children and teens treated in U.S. emergency rooms have gun-related injuries. That amounts to about 8,300 kids each year. The scope of the problem is broader though; the study doesn’t include kids killed or injured by gunshots who never made it to the hospital, nor does it count costs for gunshot patients after they’re sent home. “I don’t know what more we need to see in the world to be able to come together and tackle this problem,” said Dr. Faiz Gani, the lead author and a researcher at Johns Hopkins University medical school. The study is an analysis of estimates on emergency department visits in a national database created by the U.S. government’s Agency on Healthcare Research and Quality. The researchers focused on victims under age 18; the average age was about 15. Almost half the gun injuries were from assaults, nearly 40 percent were unintentional and 2 percent were suicides. There were five times more ER visits for boys than for girls. Pediatric ER visits for gun injuries fell from a rate of 15 per 100,000 in 2006 to about 7 per 100,000 in 2013, then jumped to 10 per 100,000 in 2014, the most recent data. University funding paid for the analysis, published in JAMA Pediatrics. The findings highlight that gun violence involving kids extends beyond

In a study looking at data from 2006-14, serious gun injuries including many from assaults sent 75,000 U.S. children and teens to emergency rooms over the nine years. ASSOCIATED PRESS FILE PHOTO mass shootings that gain the most attention, said Dr. Robert Sege, co-author of an American Academy of Pediatrics gun injuries policy. “It’s extraordinarily sad because these children grow up in fear and it affects their ability to feel safe and comfortable at home or in school. It has an enormous ripple effect on child development,” said Sege, a Tufts University professor of medicine who was not involved in the research. Pressure from the gun lobby has limited U.S. government funding for research on gun injuries and death, and that has led to big gaps in understanding the scope of the problem, said Dr. Denise Dowd, an ER physician at Children’s Mercy hospital in Kansas City. “It’s really important that we have an idea of the magnitude of life lost and injured and how much money we are spending ... so we can prioritize it as a national health concern.” But she said much more needs to be known for prevention. “We need national surveillance systems just like we do with motor vehicle deaths, to track these injuries and figure out the circumstances,” she said.

HEALTH & WELLNESS

Fairbanks Daily News-Miner

Appendix removal linked to lower risk of Parkinson’s ASSOCIATED PRESS

WASHINGTON — Scientists have found a new clue that Parkinson’s disease may get its start not in the brain but in the gut — maybe in the appendix. People who had their appendix removed early in life had a lower risk of getting the tremor-inducing brain disease decades later, researchers reported in late October. Why? A peek at surgically removed appendix tissue shows this tiny organ, often considered useless, seems to be a storage depot for an abnormal protein — one that, if it somehow makes its way into the brain, becomes a hallmark of Parkinson’s. The big surprise, according to studies published in the journal Science Translational Medicine: Lots of people may

harbor clumps of that worrisome protein in their appendix — young and old, people with healthy brains and those with Parkinson’s. But don’t look for a surgeon just yet. “We’re not saying to go out and get an appendectomy,” stressed Viviane Labrie of Michigan’s Van Andel Research Institute, a neuroscientist and geneticist who led the research team. After all, there are plenty of people who have no appendix yet still develop Parkinson’s. And plenty of others harbor the culprit protein but never get sick, according to her research.

The gut connection Doctors and patients have long known there’s some connection between the gastrointestinal tract and Parkinson’s.

Constipation and other GI troubles are very common years before patients experience tremors and movement difficulty that lead to a Parkinson’s diagnosis. The research promises to re-energize work to find out why, and learn who’s at risk. “This is a great piece of the puzzle. It’s a fundamental clue,” said Dr. Allison Willis, a Parkinson’s specialist at the University of Pennsylvania who wasn’t involved in the new studies but says her patients regularly ask about the gut link. Parkinson’s Foundation chief scientific officer James Beck, who also wasn’t involved, agreed that “there’s a lot of tantalizing potential connections.” He noted that despite its reputation, the appendix appears to play a role in immunity that may influence gut inflammation. The type of bacteria that

live in the gut also may affect Parkinson’s. But if it really is common to harbor that Parkinson’s-linked protein, “what we don’t know is what starts it, what gets this whole ball rolling,” Beck said. For years, scientists have hypothesized about what might cause the gut-Parkinson’s connection. One main theory: Maybe bad “alpha-synuclein” protein can travel from nerve fibers in the GI tract up the vagus nerve, which connects the body’s major organs to the brain. Abnormal alpha-synuclein is toxic to brain cells involved with movement. There have been prior clues. People who decades ago had the vagus nerve cut as part of a now-abandoned therapy had a reduced risk of Parkinson’s. Some smaller studies have suggested appendectomies, too, might be protective — but the

results were conflicting. Labrie’s team set out to find stronger evidence. First, the researchers analyzed Sweden’s huge national health database, examining medical records of nearly 1.7 million people tracked since 1964. The risk of developing Parkinson’s was 19 percent lower among those who had their appendix surgically removed decades earlier. One puzzling caveat: People living in rural areas appeared to get the benefit. Labrie said it’s possible that the appendix plays a role in environmental risk factors for Parkinson’s, such as pesticide exposure. Further analysis suggested people who developed Parkinson’s despite an early-inlife appendectomy tended to have symptoms appear a few years later than similarly aged patients.

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By Lauran Neergaard

HEALTH & WELLNESS

Wednesday, November 7, 2018

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