Heath & Wellness: Stress by Fairbanks Daily News-Miner

HEALTH & WELLNESS Wednesday, March 29, 2017 Fairbanks, Alaska

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Fairbanks Daily News-Miner

Wednesday, March 29, 2017

HEALTH & WELLNESS

Keeping Fairbanks Healthy

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HEALTH & WELLNESS

Stressed? You’re not alone Staff Report

mericans are feeling more stressed. That’s the word from the annual stress survey conducted by the American Psychological Association.

What’s causing it? Concern about politics, particularly the outcome of the November presidential election, as well as terrorism, police violence toward minorities, and personal safety. The overall average reported stress level of Americans rose from 4.8 to 5.1, on a scale where 1 means little or no stress and 10 means a great deal of stress, according to the APA survey. The survey was conducted online by Harris Poll in early January 2017

Fairbanks Daily News-Miner

Wednesday, March 29, 2017

among 1,019 adults ages 18 and older who reside in the U.S. Participants were asked to rate the sources of their stress. The increase shown by the survey is the first significant increase in the 10 years since the Stress in America survey began, according to a February news release from the APA announcing the results. More Americans also said they experienced physical and emotional symptoms of stress in the prior month, the APA news release states. The percentage of people reporting at least one health symptom because of stress rose from 71 percent to 80 percent over five months, according to the survey. One-third of Americans have reported specific symptoms such as headaches (34 percent), feeling overSTRESS » 4

INDEX More Americans under stress .......................................3 What is stress?.....................................................................4 What is anxiety? .................................................................6 Workplace fitness ..............................................................8 Benefits of walking ...........................................................9 Choosing footwear ...........................................................11 Dangers of noise exposure ............................................14 Solution for blurry vision ................................................15 Sports fun .............................................................................17 Workout refueling .............................................................20 9 things to hate about sleep loss .................................22 Vaccinations ........................................................................23

MEDICAL INSIGHT Submitted by Contributing Community Author

Dr. Jeffrey Zuckerman ALASKA LIFESTYLE HEALTH 3419 Airport Way, Suite B Fairbanks, AK 99709 907-374-2882

Regenerative Medicine Hippocrates, one of the earliest Greek physicians, was quoted as saying, “Let food be thy medicine and medicine be thy food”. He is considered the forefather and founder of modern day Lifestyle Medicine. Lifestyle or Functional medicine approaches disease and dysfunction at the root causes and seeks to fix or improve those factors which lead to a state of well-being, health and quality of life. Conventional medicine has been funneled into a system that spends very little time with the patients and works to treat the signs and symptoms of the disease rather that the root causes of disease. Functional medicine works at multiple basic levels: 1. Gut health that can lead to bacterial alterations in the normal community of bacteria which can result in inflammation, leaky bowel syndrome and immune dysfunction. 2. Energy and transport abnormalities which lead to mitochondrial dysfunction where ATP is produced and powers the energy for cell division, immune strength, energy and metabolism. 3. Hormones. Hormones are critical for normal biological function and improving our health span throughout our lifespan. Proper hormone balance is necessary for adequate sleep, metabolism of fat, carbohydrates and proteins, maintenance of normal weight, sexual function, bone strength and prevention of osteoporosis, heart health and anti-oxidant effects. 4. Adrenal function. We have all heard of the damaging effects of excess cortisol in our system as well as adrenal fatigue. Chronic fatigue syndrome and fibromyalgia have links to adrenal function. 5. Insulin resistance. Insulin resistance is multifactorial and can be partly genetic. We see this in people with familial dyslipidemias and polycystic ovarian syndrome. The most common cause is poor diet and lack of exercise as well as many other lifestyle changes. There has been a dramatic increase in obesity and type 2 diabetes, which we are now seeing in alarming rates in children. 6. Inflammation. Silent inflammation is a killer literally. It leads to oxidative stress and DNA damage. Cancer, diabetes, Alzheimer’s disease, heart disease, atherosclerosis, macular degeneration, stroke and other neurodegenerative diseases have links to high levels of free radical formation and silent inflammation. F11517485

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

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HEALTH & WELLNESS

What is stress?

ondering what stress is? Here’s how the National Institute of Mental Health defines it and what it lists as symptoms. The following information comes from the institute’s website:

PHOTO ILLUSTRATION

Continued from 3 whelmed (33 percent), feeling nervous or anxious (33 percent) or feeling depressed or sad (32 percent), according to the news release. “While these common health symptoms might seem minor, they can lead to negative effects on daily life and overall physical health when they continue over a long period,” said Katherine C. Nordal, Ph.D, APA’s executive director for professional practice. Politics, especially the outcome of the presidential election, is a top stress subject. In the survey, 57 percent of respondents said the current political climate is a very or somewhat significant source of stress, and 49 percent said the same about the outcome of the election. Democrats were more likely than

Republicans (72 percent vs. 26 percent) to report the outcome of the 2016 presidential election as a significant source of stress, the APA news release stated. But the survey also found that 59 percent of Republicans reported that the future of the nation was a significant source of stress for them compared with 76 percent of Democrats. “For many, the transition of power and the speed of change can cause uncertainty and feelings of stress, and that stress can have health consequences,” Nordal said. “If the 24-hour news cycle is causing you stress, limit your media consumption.” “Read enough to stay informed, but then plan activities that give you a regular break from the issues and the stress they might cause,” she said. “And remember to take care of yourself and pay attention to other areas of your life.” Contact the newsroom at 459-7572.

Stress affects everyone

Everyone feels stressed from time to time. Some people may cope with stress more effectively or recover from stressful events more quickly than others. There are different types of stress—all of which carry physical and mental health risks. A stressor may be a onetime or short-term occurrence or it can be an occurrence that keeps happening over a long period of time. Examples of stress include: • Routine stress-related to the pres-

Stress can motivate people to prepare or perform, like when they need to take a test or interview for a new job. Stress can even be life-saving in some situations. In response to danger, your body prepares to face a threat or flee to safety. In these situations, your pulse quickens, you breathe faster, your muscles tense, your brain uses more oxygen and increases activity—all functions aimed at survival.

Long-term stress can harm your health

Health problems can occur if the stress response goes on for too long or becomes chronic, such as when the source of stress is constant, or if the response continues after the danger has subsided. With chronic stress, those same life-saving responses in your body can suppress immune, digestive, sleep, DEFINITION » 5

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Here are five things you should know about stress:

Not all stress is bad

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STRESS

Everyone feels stressed from time to time. But what is stress? How does it affect your health? And what can you do about it? Stress is how the brain and body respond to any demand. Every type of demand or stressor—such as exercise, work, school, major life changes, or traumatic events—can be stressful. Stress can affect your health. It is important to pay attention to how you deal with minor and major stress events so that you know when to seek help.

sures of work, school, family and other daily responsibilities • Stress brought about by a sudden negative change, such as losing a job, divorce, or illness • Traumatic stress experienced in an event like a major accident, war, assault, or a natural disaster where people may be in danger of being seriously hurt or killed. People who experience traumatic stress often experience temporary symptoms of mental illness, but most recover naturally soon after.

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HEALTH & WELLNESS

DEFINITION Continued from 4 and reproductive systems, which may cause them to stop working normally. Routine stress may be the hardest type of stress to notice at first. Because the source of stress tends to be more constant than in cases of acute or traumatic stress, the body gets no clear signal to return to normal functioning. Over time, continued strain on your body from routine stress may contribute to serious health problems, such as heart disease, high blood pressure, diabetes, and other illnesses, as well as mental disorders like depression or anxiety.

There are ways to manage stress

The effects of stress tend to build up over time. Taking practical steps to manage your stress can reduce or prevent these effects. The following are some tips that may help you to cope with stress:

If you’re using drugs or alcohol to try to cope with stress, ask your doctor to help you find a mental health provider. ISTOCK PHOTO • Recognize the signs of your body’s response to stress, such as difficulty sleeping, increased alcohol and other substance use, being easily angered, feeling depressed, and having low energy. • Talk to your doctor or health care

provider. Get proper health care for existing or new health problems. • Get regular exercise. Just 30 minutes per day of walking can help boost your mood and reduce stress. • Try a relaxing activity. Explore stress-coping programs, which may incorporate meditation, yoga, tai chi, or other gentle exercises. For some stress-related conditions, these approaches are used in addition to other forms of treatment. • Set goals and priorities. Decide what must get done and what can wait, and learn to say no to new tasks if they are putting you into overload. Note what you have accomplished at the end of the day, not what you have been unable to do. • Stay connected with people who can provide emotional and other support. To reduce stress, ask for help from friends, family, and community or religious organizations. • Consider a clinical trial. Researchers at the National Institute of Mental Health, NCCIH, and other research facilities across the country are studying the causes and effects of psychological stress, and stress management

techniques. You can learn more about studies that are recruiting by visiting www.nimh.nih.gov/joinastudy or www. clinicaltrials.gov (keyword: stress).

If you’re overwhelmed by stress, ask for help from a health professional

You should seek help right away if you have suicidal thoughts, are overwhelmed, feel you cannot cope, or are using drugs or alcohol to cope. Your doctor may be able to provide a recommendation. You can find resources to help you find a mental health provider by visiting www.nimh.nih.gov/findhelp. Anyone experiencing severe or longterm, unrelenting stress can become overwhelmed. If you or a loved one is having thoughts of suicide, call the toll-free National Suicide Prevention Lifeline (suicidepreventionlifeline.org ) at 1-800-273-TALK (8255), available 24 hours a day, seven days a week. The service is available to anyone. All calls are confidential.

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fatique is one of the leading work A: Computer complaints. One solution is to have a separate pair

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HEALTH & WELLNESS

What is anxiety?

ondering what anxiety actually is? Here’s how the National Institute of Mental Health defines it and what it lists as symptoms. The following information comes from the institute’s website:

Occasional anxiety is a normal part of life. You might feel anxious when faced with a problem at work, before taking a test, or making an important decision. But anxiety disorders involve more than temporary worry or fear. For a person with an anxiety disorder, the anxiety does not go away and can get worse over time. The feelings can interfere with daily activities such as job performance, schoolwork, and relationships. There are several types of anxiety disorders. Examples include generalized anxiety disorder, panic disorder, and social anxiety disorder.

Generalized Anxiety Disorder

People with generalized anxiety disorder display excessive anxiety or worry for months and face several anxiety-related symptoms. Generalized anxiety disorder symptoms include: • Restlessness or feeling wound-up or on edge • Being easily fatigued • Difficulty concentrating or having their minds go blank • Irritability • Muscle tension • Difficulty controlling the worry • Sleep problems (difficulty falling or staying asleep or restless, unsatisfying sleep)

Panic Disorder

People with panic disorder have recurrent unexpected panic attacks,

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• Fear or avoidance of places where panic attacks have occurred in the past

Social Anxiety Disorder

People with social anxiety disorder (sometimes called “social phobia”) have a marked fear of social or performance situations in which they expect to feel embarrassed, judged, rejected, or fearful of offending others. Social anxiety disorder symptoms include: • Feeling highly anxious about being with other people and having a hard time talking to them • Feeling very self-conscious in front of other people and worried about feeling humiliated, embarrassed, or rejected, or fearful of offending others • Being very afraid that other people will judge them • Worrying for days or weeks before an event where other people will be

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ANXIETY » 7

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which a r e sudden periods of intense fear that m a y include palpitations, poundi n g heart, or accelerated heart rate; sweating; trembling or shaking; sensations of shortness of breath, smothering, or choking; and feeling of impending doom. Panic disorder symptoms include: • Sudden and repeated attacks of intense fear • Feelings of being out of control during a panic attack • Intense worries about when the next attack will happen

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HEALTH & WELLNESS often begins with a visit to a primary care provider. Some physical health conditions, such as an overactive thyroid or low blood sugar, as well as taking certain medications, can imitate or worsen an anxiety disorder. A thorough mental health evaluation is also helpful, because anxiety disorders often co-exist with other related conditions, such as depression or obsessive-compulsive disorder.

ANXIETY Continued from 6 • Staying away from places where there are other people • Having a hard time making friends and keeping friends • Blushing, sweating, or trembling around other people • Feeling nauseous or sick to your stomach when other people are around Evaluation for an anxiety disorder

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HEALTH & WELLNESS

Keep moving to loosen up at the office Sharon Naylor CREATORS.COM

uring a typical workday, people spend 5 hours and 41 minutes sitting at their desk, according to the British Psychological Society.

Many studies conducted over the past decade report that sitting down for too long contributes to a lengthy list of health risks including obesity, metabolic syndrome including increased blood pressure, high blood sugar, excess belly fat, high cholesterol levels — all of which contribute to increased risk of death from cardiovascular disease, diabetes and many types of cancers. Remaining seated for prolonged stretches of time, like with airline travel, can put you at risk of blood clots as well. And while sitting, your spine is compressed, causing neck and back pain, a leading cause of lost work hours. Clearly, being deskbound is putting you at risk for illness and injury. Let’s also consider that the Institute for Medicine and Public Health has coined a phrase for risks incurred by too much sitting — at work, during commuting and while watching television: “sitting disease.” “I go to the gym and work out an hour a day,” you might think, believing that you’re offsetting any potential cardiovascular problems. Unfortunately, there is no definitive study proving those workouts can reverse health damage from sitting disease. And being seden-

Standing desks can help prevent “sitting disease.” CREATORS.COM PHOTO COURTESY OF VARIDESK

tary for prolonged periods can lead to snacking more, causing weight gain or slowing down weight-loss efforts. Where you can improve your health is by making small changes throughout

the day. — Get a standing desk. The simple act of standing while working can burn more calories. You burn 30 percent more calories while standing than you

do sitting. And the muscles used while standing also increase blood flow and nutrients to your muscle tissue. You’ll cut down on your tally of seated hours during your workday, and reduce those harmful health risks. — If you can’t get a standing desk, improvise by working at a high table. Employees who have the space in their offices will often bring in a high-top table or bistro table at which they work standing up. — If you work at home, you may be able to set up your work surface above your treadmill and walk slowly and safely during your work hours. — Get up periodically to walk a few laps around the office. Consider organizing a lunchtime walking group with co-workers, too. You may find that the exercise stimulates creative thinking and problem-solving. — In a similar vein, if you have to chat with a co-worker, do so while walking laps around the office rather than meeting at a conference table. — Stand while making phone calls, and, for more movement, pace while talking on the phone for an extra calorie burn and cardiovascular impact. — Stand while eating lunch. Some restaurants have standing counters where you can take in your meal, so scout out those locations or eat standing up in the break room. — Stand and walk while watching television at home, perhaps using commercials as a signal to get up and move around. OFFICE » 9

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HEALTH & WELLNESS

Walking beats running for overall health, fitness Kristen Castillo

three to five times per week.

CREATORS.COM

ate running? Don’t Healthy habit Build walking into your daily routine. sweat it! Walking is an New York City lawyer Todd A. Spodek effective way to get and walks to and from court, meetings and stay physically and mentally offices around the city. He wears a Google Fit to track his walking. The steps healthy.

Studies show that walking helps manage and fend off conditions ranging from high blood pressure and high cholesterol to diabetes. It can improve circulation and help you sleep. Plus it slows mental decline and can boost your mood. It also produces less strain than running. “Running can be very hard on your joints,” says healthy lifestyle coach, blogger and podcaster Mandie Mutchie, an advocate of walking for physical and mental health. “Walking is much lower-impact, so it does not cause the same pounding on your joints,” she says, noting that walking keeps your heart rate between 55 and 75 percent of your max, which is your fat-burning zone. Mutchie recommends walking three to five hours a week, as well as “one sort of sprint workout,” such as rowing or biking, every seven to 10 days. She also suggests strength training

add up fast. “I have had a number of days in which I walked over 10 miles,” he says, explaining that walking helps him clear his head and think through issues. An added bonus? “I also tend to make the majority of my calls while I am walking.” Len Saunders runs three days a week but says walking is more relaxing. “I love walking as I get older, as it is much easier on the joints and muscles,” says the author of “Keeping Kids Fit.” “Set a goal of 10,000 steps each day.” Saunders uses a pedometer to track his steps, but many smartphones have built-in apps to measure steps.

OFFICE

to set an alert or program your fitness watch to give you a signal. Set it for frequent reminders, and don’t ignore the message. Technology can be your partner in combatting sitting disease. Look also for free stretching videos online, as well as mindfulness apps that lead you through calming meditations and breathing exercises. You might also pop a stretching, meditation or standing yoga DVD into your work computer for a new routine during your lunch hour. When you make the commitment to move more at work, for your health and comfort, you’ll find more ways to avoid sitting in your daily routine. Your new healthy regimen may inspire your co-workers to join you.

Continued from 8 Standing and moving are great, but stretching is also important. Periodically, at work and at home, do some simple stretches to loosen up your tight muscles and joints. Just 10-15 minutes of stretching a few times a day can improve blood flow, posture, range of motion and stress levels. You’ll get an extra boost of well-being with deep breathing during these stretches. Stretching can help reduce the risk of joint pain and back pain, as well, likely allowing you more productivity at work. To help you remember to stand and stretch, use your computer or phone

Mind and body

Walking is a great workout, but often it’s so much more than that. WALKING » 10

MEDICAL INSIGHT Submitted by Contributing Community Author

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

Urinary Incontinence: Diagnosis and Treatment Urinary incontinence is defined as the involuntary leakage of urine. It ranges in incidence from 17-55% in older women and 12-42% in younger women. The four main types of urinary incontinence are urge, stress, mixed and overflow incontinence. The key feature is involuntary loss. Stress incontinence occurs with effort, exertion, sneezing, laughing, exercise or anything that increases the intra-abdominal pressure. This can be caused by anatomic abnormalities such as prolapse of the pelvic organs, by a weak urethral sphincter muscle, or both. In rare cases, bladder fistulas can be the cause. Stress incontinence is most common in younger women with a peak incidence in the 40s. Treatment is pelvic floor exercises such as kegels or correction of the prolapse (or weak sphincter muscle) surgically. Women with urgency incontinence typically have involuntary leakage of urine accompanied by urgency. The amount of leakage ranges from a few drops to completely soaked undergarments. Common triggers include running water, hand washing and cold weather exposure. Urgency incontinence is believed to be partly caused by over-activity of the bladder muscle (detrusor) activity. In some cases this is caused by interstitial cystitis, but normally the cause is unknown. This condition can be exacerbated by surgical interventions near the bladder and low estrogen levels. Treatment includes bladder training with a physical therapist, pelvic floor exercise and medication. Overflow incontinence is involuntary, continuous, urinary leakage or dribbling and incomplete bladder emptying. It is caused by impaired bladder contractility or bladder outlet obstruction. These can result from an underlying systemic illness such as diabetes, cancer, or severe pelvic organ prolapse. Treatment depends on the cause, evaluation of these symptoms is very important! Treatment of urinary incontinence needs to be coordinated by a clinician with experience. The first order of business is to determine the type of urinary incontinence. Treatment for the wrong type of incontinence can worsen the condition. Specialized intervention should be guided by a thorough history, physical exam and possible diagnostic tests such as cystoscopy, urodynamics and urinalysis. Many women suffer in silence with this debilitating condition. Avoiding exercise, horseback riding and dance are just a few coping mechanisms. Bathroom mapping is a term that describes behavior related to knowing where public restrooms are available. The faint odor of urine can keep people from going out at all.The good news is that most urinary incontinence is treatable. F18517464

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

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Wednesday, March 29, 2017

HEALTH & WELLNESS

MEDICAL INSIGHT Submitted by Community Outreach and Development Department

Cathy Roberts Fairbanks Resource Agency 805 Airport Way Fairbanks, Alaska 99701 (907)456-8901

The Times They Are a ’Changin’ While you might not agree with either composer Bob Dylan or his words to this 1960s song, the title certainly holds true when it comes to the growing and vibrant senior community. The Pew Research Center population projections indicate that by 2030, when all Baby Boomers will have turned 65, fully 18% of the nation’s population will be at least age 65. With the aging Baby Boomer generation, a new way of thinking about aging is emerging, one with new designs and more options. As with everything the Baby Boom generation has touched, the designs are more individualized, options more plentiful and, one size does not fit all! CHANGE CAN BE STRESSFUL Walking, which is low-impact, yields big results, including better sleep, improved circulation and better blood pressure. Pictured: Balitello Performance Dress Socks. CREATORS.COM PHOTO COURTESY OF BALITELLO

WALKING Continued from 9 “Walking has helped me cope, manage and heal,” says Rick Lauber, author of “The Successful Caregiver’s Guide.” A former co-caregiver for his aging parents (who had Parkinson’s disease, leukemia and Alzheimer’s disease), Lauber credits walking with helping him deal with the emotional, mental, physical and financial stress of the situation. “Without a cure for those conditions, all I could do was helplessly watch while helping Mom and Dad remain comfortable and safe,” he says. “I needed an outlet to deal with these mounting frustrations and turned to walking. Walking several times per week proved to be very effective, as it allowed me the opportunity to stretch my legs, clear my head, breathe in fresh air and do something for me.” Even after his parents’ deaths, Lauber continues to walk. He recommends it as an enjoyable activity that doesn’t

require pricey equipment or advanced skills.

Walking wisdom

Before you hit the pavement, the sidewalk, the trail or the track, make sure you’re ready for serious walking. — Lace up. “Make sure you have great shoes that feel good and are appropriate for your foot shape and gait pattern,” says Mutchie, explaining, “Minimalist or toe shoes are closest to natural for your feet.” — Start small. Get off to a steady start. Over time, you’ll build distance, pace and time. “Even if you’re starting out and can only go a short distance, just try to go a little further each time you go,” says Mutchie. — Stay safe. Walk in safe, well-lit areas that you know well. Make sure friends or family members know where you’re going, too. Be careful not to wear headphones that block out the sound of oncoming traffic. You need to be alert about nearby vehicles, people and changes to your environment.

“Times change, people change,

But change can be stressful. Whether it is the physical changes situations change, relationships change. The only thing that come with the aging process or a change in identity and roles as constant is change.” a result of retirement, many seniors From: www.livelifehappy.com and their families aren’t always prepared for the stresses that may result. The discrepancy between expectations and realities can lead to disappointment and frustration which in turn can be harmful to an individual’s health and well-being. Having the ability and opportunity to make choices and have input in one’s life is a key factor for older adults when making life style changes. Seniors possess a wealth of information and appreciate a listening ear that acknowledges their worth. By the age of 60 and older most individuals have a good sense of what brings them pleasure. Transitions of where to live and what to do need to be judged for the value it brings to the individual’s life. Remember to look for a level of comfort and fit when making changes. ATTITUDE MAKES A DIFFERENCE Maintaining a positive attitude and developing coping skills and strategies help to empower an individual. No matter a person’s age, a sense of well-being, purpose and self-esteem provide a significant foundation for adapting to and thriving among the continual changes of life. Valuable resources include family, social connections and staying mentally and physically active. Keep a positive attitude for changing times! F11517486

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

HEALTH & WELLNESS

Choose the right footwear for the job Chelle Cordero CREATORS.COM

Fairbanks Daily News-Miner

Wednesday, March 29, 2017

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

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

insoles, heel liners and foot cushions. If you have serious foot discomfort, consider visiting a podiatrist for prescription orthotics that are completely customized for your feet and health.

ork can be tedious and demanding. When you have to be What to do when choosing comforton your feet all day, shoe com- able shoes: — Look for sturdy construction. Push fort is a must. Nurses, first responders, highway road crews, restaurant waitstaff, teachers and mail carriers are just some of the professions that require a whole lot of “foot time.” Footwear is as much a part of your work equipment as any other. When your feet hurt, it isn’t easy to be at your best. Certain jobs require specific shoes or boots — in terms of color, style or special features, such as steel toes —but there is usually some choice, so don’t just choose your footwear based on what a co-worker is wearing. First responders and construction workers need to keep the dangers they work with in mind when choosing features. Anyone working on urban sidewalks or pavement should look toward high-traction work boots with small tread for a safe grip on the streets. In warm climates, choose a material that is breathable. Choose reinforced toes (steel, composite or aluminum) if there is any possibility of heavy objects falling on your feet. Select footwear with puncture plates and electrical resistance for safety in construction areas. Also, be sure to pick boots that comply with the requirements outlined by the Occupational Safety and Health Administration. Some of the most common shoes in the nursing field are clogs, Crocs and athletic shoes. Although nursing shoes normally feature sturdy construction, they also tend to be made from lightweight materials to reduce the strain of walking around all day. The upper material of the shoe should be easy to clean and resistant to the spills nurses normally encounter. Keep your arch in mind when choosing your shoe to reduce fatigue and back pain. Over-the-counter shoe inserts and custom-made orthotics can help, too. Common shoe inserts are arch supports,

in at the heel section. If it collapses to the inner sole, it won’t provide enough support. The arch should be sturdy. If you have high arches, a small lift -- in pumps and wedges, for example -- can offer more arch support. If you’re wearing pumps, the heel should be directly under the center of your heel. — Press on the insole at the ball of the foot to see whether there is any cushioning. If you are able, choose shoes with leather or suede insoles. They are breathable and pliable, help prevent chafing and blistering, and mold to the feet. — The toe area should be wide enough to fit the ball of your foot. Look for rounded toes, false fronts in pointed shoes (the toe area needs to be longer than your foot so toes won’t get squeezed) and enough cushioned area in sandals or open-toed shoes for the widest part of your foot. — The shoe selected should offer good grip, slip resistance and traction, especially when outside or indoors where spills could be commonplace. — First responders should choose footwear that’s waterproof and resistant to blood-borne pathogens. Boots should fit comfortably and provide ankle support. Run your hands inside the boot, feeling for any seams that might chafe. A good choice for urban wildland work is sturdy leather uppers that are 8 to 10 inches high and have lug soles and breathable vapor barrier linings. — Always try the footwear on. Don’t just choose size or width based on other shoes. Make sure you’re wearing appropriate socks or stockings. Choose a fit that is snug, but not tight, and holds to your foot to prevent slipping and blisters. Get fitted for shoes at the end of a typical workday to allow for the swelling that occurs.

Amy Williamson

Julie Voight

RN, ND

Licensed Massage Therapist

Natural Help for Anxiety Most people experience anxiety over their life time. Anxiety can be due to life circumstances such as divorce, or the birth of a child, or a grief or loss. Sometimes people have anxiety for reasons they cant underetand, or It may run in the family. When dealing with anxiety that has become a frequent problem, it Is important to look for physical causes in addition to worthing with the emotional causes with counseling. Make sure that your doctor checks your vitamin D and vitamin B12 levels if you are dealing with anxiety. Low levels of vitamin D (under 40) are very common in Fairbanks as vitamin D is made from the sun hitting our skin. Vitamin B12 is used up very rapidly under stress and low levels of this important vitamin can even cause severe anxiety. Your level should be at least 600. Another important lab value to check if you have anxiety is your thyroid – called TSH. If your thyroid is working too hard or not enough, this can lead to anxiety. Sometimes the thyroid, and vitamin levels are normal. In this case, it is important to consider adrenal fatigue as a possible cause for anxiety. Your adrenal glands are located near your kidneys. The adrenals govern your stress response. Due to chronic, unrelenting stress, the adrenals come become dysregulated and cause a feeling that is often described as “wired and tired.” Adrenal dysfunction can be treated with herbs like ginseng and ashwaganda. Physical causes for anxiety are often overiooked! Make sure to check for vitamin, thyroid, or adrenal problems before assuming you need medication for anxiety. Anxiety is not a permanent condition! F11517481

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

Fairbanks Daily News-Miner

Wednesday, March 29, 2017

Call Today! 452-2131 Now Accepting VSP We are pleased to welcome back to our hometown, Dr. Jeremy C. Fulk, O.D., Optometrist with the Eye Clinic of Fairbanks. He has returned home and is excited to serve his community, neighbors, family and friends.

Dr. Chad Personett O.D.

Dr. Fulk has a practice with strong emphasis on medical eye disease, comprehensive family eye care and pediatric care with a focus on contact lenses.

Dr. W. Matthew Riley O.D. Dr. Colleen Personett O.D. Dr. Jeremy C. Fulk Optometrist

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Wednesday, March 29, 2017

Call for Appointments 452-2178

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Nick Sarrimanolis, M.D. INTERNAL MEDICINE Dr. Sarrimanolis has extended his hours and is now accepting new patients.

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Dr. Sarrimanolis is pleased to be associated with Dr Pierce. We look forward to being your excellent source for Healthcare.

Fairbanks Daily News-Miner

Wednesday, March 29, 2017

HEALTH & WELLNESS

Loud sound may pose more harm than we thought ASSOCIATED PRESS

EW YORK — Matt Garlock has trouble making out what his friends say in loud bars, but when he got a hearing test, the result was normal.

Recent research may have found an explanation for problems like his, something called “hidden hearing loss.” Scientists have been finding evidence that loud noise — from rock concerts, leaf blowers, power tools and the like — damages our hearing in a previously unsuspected way. It may not be immediately noticeable, and it does not show up in standard hearing tests. But over time, Harvard researcher M. Charles Liberman says, it can rob our ability to understand conversation in a noisy setting. It may also help explain why people have more trouble doing that as they age. And it may lead to persistent ringing in the ears. The bottom line: “Noise is more dangerous than we thought.” His work has been done almost exclusively in animals. Nobody knows how much it explains hearing loss in people or how widespread it may be in the population. But he and others are already working on potential treatments. To understand Liberman’s research, it helps to know just how we hear. When sound enters our ears, it’s picked up by so-called hair cells. They convert sound waves to signals that are carried by nerves to the brain. People can lose hair cells for a number of reasons — from loud noise or some drugs, or simple aging — and our hearing degrades as those sensors are lost. That loss is what is picked up by a standard test called an audiogram that measures how soft a noise we can hear in a quiet environment. Liberman’s work suggests that there’s another kind of damage that doesn’t kill off hair cells, but which leads to experiences like Garlock’s. A 29-year-old systems engineer who lives near Boston, Garlock is a veteran

of rock concerts. “You come home and you get that ringing in your ears that lasts for a few days and then it goes away,” he said. But after he went to Las Vegas for a friend’s birthday, and visited a couple of dance clubs, it didn’t go away. So he had the audiogram done, in 2015, and his score was normal. Last fall, he came across a news story about a study co-authored by Liberman. It was a follow-up to Libermans’ earlier work that suggests loud noise damages the delicate connections between hair cells and the nerves that carry the hearing signal to the brain. The news story said this can cause not only persistent ringing in the ears, but also a lingering difficulty in understanding conversations in background noise. After the Vegas trip, Garlock sensed he had that problem himself. “I notice myself leaning in and asking people to repeat themselves, but I don’t notice anybody else doing that,” he said. Garlock emailed one of Liberman’s colleagues and volunteered for any follow-up studies. It’s hard to be sure that Garlock’s situation can be explained by the research. But the seeming contradiction of hearing problems in people with perfect hearing tests has puzzled experts for years, says Robert Fifer of the University of Miami’s Mailman Center for Child Development. He’s seen it in Air Force personnel who worked around airplanes and in a few music-blasting adolescents. “We didn’t have a really good explanation for it,” said Fifer, who’s an official of the American Speech-Language-Hearing Association. But the work by Liberman and others helps solve the mystery, he said. The connections between hair cells are called synapses, and a given hair cell has many of them. Animal studies suggest you could lose more than half of your synapses without any effect on how you score on an audiogram. But it turns out, Liberman says, that losing enough synapses erodes the message the nerves deliver to the brain, HEARING » 16

Matt Garlock, of Mansfield, Mass., poses for a photo in a bar in Somerville, Mass. in this Feb. 27 photo. The 29-year old has trouble making out what his friends say in loud bars, but when he got a hearing test, the result was normal. Scientists have been finding evidence that loud noise, from rock concerts, leaf blowers, power tools and the like, damages our hearing in a previously unsuspected way. It may not be immediately noticeable, and it does not show up in standard hearing tests. AP PHOTO/STEVEN SENNE

Take Classes Get Support Find Resources We are dedicated to increasing the awareness and understanding of Alzheimer’s and other dementia related diseases. We provide information, consultations, trainings and referrals throughout the entire state. Contact Alzheimer’s Resource of Alaska or visit our website to learn more about the services offered near you.

...until a cure is found. Alzheimer’s Resource of Alaska 565 University Ave., Suite 2 Fairbanks, AK 99709 www.alzalaska.org (907) 452-2277

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Malcolm Ritter

HEALTH & WELLNESS

New help for that bane of middle-age: blurry close-up vision Lauran Neergaard ASSOCIATED PRESS

ASHINGTON — Squinting while texting? Always losing your reading glasses?

An eye implant that takes about 10 minutes to put in place is the newest in a list of surgical repairs for the blurry close-up vision that is a bane of middle age. But who’s really a good candidate to toss their specs? “It’s not bringing anybody back to being 20 again,” cautioned Dr. Shilpa Rose, a Washington ophthalmologist who tests whether patients’ eyes are healthy enough to qualify. “But it decreases the need to rush to get that pair of reading glasses every time you want to send a text or read an email.” Nearly everybody will experience presbyopia at some point, usually starting in the mid-40s. At first you may notice yourself holding restaurant menus at arm’s length. Eventually, even in good light, reading becomes a blur. How well you see has to do with how light is directed through the natural lens to the back of the eye. That lens stiffens with age, losing its ability to shift and bend light so that it becomes more difficult to focus close-up. The usual options are magnifying drugstore reading glasses or, for people with other vision problems, bifocals, multifocal contact lenses or what’s called monovision, correcting for distance vision in one eye and near vision in the other. “I have glasses everywhere — the bedroom, the office, the kitchen,” said Christianne Krupinsky, 51, of Marriottsville, Maryland, who’d never needed them until presbyopia struck. “Getting ready in the morning, even to put on jewelry I can’t see the clasp. It’s so frustrating.” And while surgery always carries

Fairbanks Daily News-Miner

Wednesday, March 29, 2017

some risk, corneal inlays that are implanted into the eye’s clear front surface are getting attention because they’re removable if necessary. “It’s not magic. It’s surgery. People have to remember this is not one and done,” but requires post-surgical exams and care, said Dr. Deepinder K. Dhaliwal of the University of Pittsburgh Medical Center, a corneal specialist who is watching studies of the inlays. Krupinsky was a little nervous while lying on the operating table to receive the new Raindrop near vision inlay. “The most you’re going to feel is pressure,” promised Washington refractive surgeon Dr. Mark Whitten, applying numbing drops to her left eye. A gel-like device that looks like a miniature contact lens, the Raindrop is smaller than the eye of a needle. It’s the first implant to treat presbyopia by changing the cornea’s shape, making it steeper to alter how light passes through. It’s placed in only one eye; both eyes still see at a distance. Patients can testwear a single contact lens to be sure they’ll like the effect before choosing surgery. Rose, the ophthalmologist, checked for dry eye, underlying diseases like glaucoma, and whether the corneas were thick and healthy enough to implant before turning Krupinsky over to her surgical partner. “Just look straight up,” Whitten said as he used a laser to slice a flap in Krupinsky’s cornea. He centered the Raindrop inlay over her pupil and lowered the flap to seal it in place. Minutes later, Krupinsky read lines on an eye chart she previously couldn’t make out without glasses, albeit still a little blurry. She’ll need eye drops for several months as her cornea heals so vision can sharpen. Maker ReVision Optics Inc. is gradualVISION » 15

MEDICAL INSIGHT Submitted by Contributing Community Author

Pam Gajdos Optician/Owner Image Optical 1867 Airport Way, Suite 100 Fairbanks, AK 99701 (907) 452-2024

Q: My eyes get tired while I’m working on the computer. I had my prescription changed, but I still feel eye strain. Any suggestions? A: Computer fatigue is one of the leading work complaints. With advances in technology, there are now several solutions to this problem. One is to have a separate pair of glasses made with a prescription designed for your computer distance. Another option is a to make a computer clip to use over your everyday pair. Anti-reflective coatings, such as Crizal, and tints to block blue light designed by Blue Tech can significantly reduce fatigue and stress on the eyes. Just mention your concerns during your next visit and we would be happy to customize a pair of glasses to fit your lifestyle. Q: My eyes are so dry. What can I do? A: The main symptoms of Dry Eye Syndrome (DES) are red, itchy eyes, watery eyes, and sometimes even burning and painful eyes. Some people experience a sandy or gritty feeling in the eye that doesn’t go away during the day. There are many reasons people develop DES. The leading cause is the dry climate of our Interior home. While we all feel the effects of living in a dry climate, other factors can include: extended contact lens wear, hormonal changes (especially in women), the aging process, and several different medications. The solution is easy. A consultation with your optometrist will help determine the exact cause of your dry eye. Some medications (and even vitamins) can have a drying effect on your eyes. Lens rewetting drops are not always the solution, so an exam by your optometrist can help determine the best course of action. There are many new discoveries in dry eye pharmacology to alleviate dryness. The important thing to remember is that you don’t have to live with chronic dry eye. Your optometrist can help you see life more clearly. F11517479

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

Fairbanks Daily News-Miner

Wednesday, March 29, 2017

HEALTH & WELLNESS

VISION Continued from 15 ly training eye surgeons to use the Raindrop properly, after the Food and Drug Administration approved it last summer based on a study of 373 people whose only vision problem was moderate presbyopia. Two years later, 92 percent had good near vision, 20/40 or better without glasses, in the implanted eye. Potential side effects include infection, dry eye, glare, or corneal problems such as scarring. About 7 percent of study participants had the implant removed, mostly because they weren’t satisfied with their vision or experienced a haze or clouding of the cornea. Most returned to their pre-surgical vision, although one had lingering haze. Other surgical options: — Another FDA-approved corneal inlay, the Kamra, is a doughnut-shaped device, also used in one eye and removable. It works like a pinhole camera, improving vision by focusing light through the center of the pupil. — A more invasive operation replaces the natural lens in each eye with an artificial one, named Symfony, that can focus both near and far. Approved for cataract surgery, it also is being offered

HEARING Continued from 14 wiping out details that are crucial for sifting conversation out from background noise. It’s as if there’s a big Jumbotron showing a picture, he says, but as more and more of its bulbs go black, it gets harder and harder to realize what the picture shows. The study Garlock noticed is one of the few explorations of the idea in people. Researchers rounded up 34 college students between ages 18 and 41 who had normal scores on a standard hearing test. The volunteers were designated high-risk or low-risk for hidden hearing loss, based on what they said about their past exposure to loud noise and what steps they took to protect their hearing, The higher-risk group reported more difficulty understanding speech in noisy situations, and they scored more poorly on a lab test of that ability. They also

as a presbyopia fix for the middle-aged who don’t yet have cataracts. Unlike inlays, artificial lenses can’t simply be removed. Insurance doesn’t cover elective presbyopia surgery. Rose said the inlays average about $4,000 to $5,000, while the artificial lens in both eyes can cost twice as much. Patients should consult a surgeon experienced with all the options who can determine which best suits their eyes, advised Pittsburgh’s Dhaliwal. Each has pros, cons and unknowns. For example, elective lens replacement isn’t for the very nearsighted because they’re at higher risk for a vision-threatening complication, Dhaliwal said. And the Raindrop hasn’t been studied in people who years ago underwent LASIK surgery to correct nearsightedness. That didn’t deter Mike Gray, 52, of Haymarket, Virginia, who lost his reading glasses so often that he bought bulk packs. To implant the inlay, Whitten had to avoid cutting the cornea in the same place as Gray’s long-ago LASIK, and advises such patients to pick a surgeon experienced in both procedures. “Everything is very clear and getting better every day,” Gray said about a month later.

showed evidence of reduced function for hearing-related nerves. It’s a small study that must be repeated, Liberman says, but it adds to evidence for the idea. One encouraging indication from the animal studies is that a drug might be able to spur nerves to regrow the lost synapses, said Liberman, who holds a financial stake in a company that is trying to develop such treatments. In the meantime, he says, the work lends a new urgency to the standard advice about protecting the ears in loud places. “It isn’t awesome to have your ears ringing. It’s telling you (that) you did some damage,” he said. Liberman’s own hearing scores are pretty good, but at age 65, he sometimes can’t understand his kids in a loud setting. He figures some of that may be from his years of handyman chores, like using a belt sander or a table saw. “I wear earplugs when I mow the lawn now.”

MEDICAL INSIGHT Submitted by Contributing Community Author

Russel Pierce, M.D. Internal Medicine 1867 Airport Way, Suite #145B Fairbanks, AK 99701 907-451-1174

Obesity is not a lifestyle choice The American Medical Association (AMA) designated obesity as a disease in 2013 and as a result, the idea that obesity is caused by insufficient willpower, lack of discipline, and bad choices began to transform. Obesity affects more than one-third of adults in the U.S. Patients with obesity are often the subjects of bias, discrimination, mistreatment, and shaming due to their weight, even (or especially) at their doctor’s offices. Obesity is defined as a “chronic, relapsing, multi-factorial, neurobehavioral disease, wherein an increase in body fat promotes adipose tissue dysfunction and abnormal fat mass physical forces, resulting in adverts metabolic, biomechanics, and psychosocial health consequences.” Individuals with obesity have an increased accumulation of fat not always attributable to eating too many calories and lacking physical activity. Individuals with obesity experience impaired metabolic pathways along with disordered signaling for hunger, satiety (the feeling of fullness), and fullness (the state of fullness). For many, efforts to lose weight are met with unyielding resistance or disappointing weight regain. The pathology of obesity is vast and varies based on the cause of weight gain. there is not just one type or cause for obesity. Obesity sub-types include congenital, stress-induced, menopause-related, and MC4R-deficient, to name a few. Obesity is related to genetic, psychological, physical, metabolic, neurological, and hormonal impairments. It is intimately linked to heart disease, sleep apnea, and certain cancers. Obesity is one of the few diseases that can negatively influence social and interpersonal relationships. For many, efforts to lose weight are met with unyielding resistance or disappointing weight regain. this is demonstrated by the follow-up body composition results of contestants on “The Biggest Loser.” As contestants lose even as much as 230 pounds, their body’s response is a slower and less efficient basal metabolic rate. This occurs in a effort to return the body to its previous condition of obesity; it’s a counter-effort by the body that makes weight gain easier and weight loss harder. “Evidence-based literature clearly demonstrates that people affected by obesity can substantially improve their health and quality of life when they have access to a continuum of medically necessary treatment – including behavioral, nutritional, pharmaceutical, psychosocial and surgical treatment,” said Laurie Traetow, Executive Director of the Obesity Medicine Association (OMA). “Even a 5-10 percent weight loss produces clinically significant reductions in risk factors for chronic diseases such as diabetes, hypertension, arthritis, heart disease, mental illness, lipid disorders, sleep apnea, and certain cancers.” Obesity is not a lifestyle choice – it’s a complex chronic disease requiring comprehensive, individualized treatment. It’s time for health care providers to stop blaming patients for having obesity and instead step to the challenge of treating and reducing the prevalence of this disease, both in the U.S. and worldwide. Obesity medicine clinicians are specially trained in the medical treatment and management of obesity. Using evidence-based approaches, obesity medicine clinicians help patients lose weight, keep it off, and improve their overall health. New treatment options are constantly becoming available for those affected by the disease of obesity. Credit to Dr. Melody Covington of the Obesity Medicine Association for this article. F11517487

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

Fairbanks Daily News-Miner

Wednesday, March 29, 2017

HEALTH & WELLNESS

MEDICAL INSIGHT Submitted by Contributing Community Author

Leon J Fazzio III, BBA, DC Chiropractic Physician Fairbanks Family Wellness 3550 Airport Way, Suite #4 Fairbanks, Alaska 99709 907-479-2331

Do You Suffer From Headaches? Many adults who loved jumping rope as kids now enjoy playing double Dutch. CREATORS.COM PHOTO COURTESY OF NATIONAL DOUBLE DUTCH LEAGUE

Never too late to pick up sports you played as a kid Kristen Castillo CREATORS.COM

hen you’re a kid, you’re active in so many ways — from skating to soccer to baseball. But the good times don’t have to stop just because you’re getting older.

Max Page, founder of a weightlifting app called Lifter, plays softball and pickleball regularly, as well as flag football. His dodgeball team won the league. He’s not letting age get in the way of fitness or fun. Being active in sports is healthy for the body, mind and spirit. “It reminds people of the joy of their childhood, and it’s relatively safe on the older joints,” says board-certified psychiatrist Dr. Dion Metzger, who recommends adults consider kickball, cycling and roller-skating. “The joy remains the same whether it be the competition of kickball, the wind through your ears when skating or the exploring of cycling.” Adults can play sports “with great skill into the autumn of their athletic lives,” says Tim Forbes, author of “It’s Game

Time Somewhere.” As part of a blog-to-book project, Forbes attended 100 sporting events involving 50 completely different sports, all in the course of one year. He concluded that the “happiest sports fans in the country aren’t those that are in the stands, but rather those that are on the various fields of play.” Forbes found players loved their sports of choice, without fame or fortune, just for “the experience of testing their skills, having fun and joining a community of kindred sports spirits.” He says most sports are OK for adults, with three exceptions: football, boxing and rugby. Still, in most other sports, “while the level of performance and endurance tends to tail off, there are 50- and 60-somethings competing at everything from ‘A,’ archery, to ‘Y,’ yachting,” he says.

Staying safe

For kids and adults, sporting safety is a priority. Metzger advises wearing protective gear no matter which sport you choose. That means skaters wear elbow pads and SPORTS » 18

Ninety percent of Americans suffer from headaches. A study at Duke University found that adjustment of the spine resulted in substantial improvement of headaches. In fact, headache is one of the most common conditions seen in a chiropractic office. Some headaches start in the neck and some are tension headaches. In 2014 a report published in the Journal of Manipulative and Physiological Therapeutics (JMPT) found that Chiropractic care improved outcomes for the treatment of neck pain. Another study in JMPT 2011 found that chiropractic adjustments improved headaches that start in the neck (as well as migraine headaches.) Many Americans are engaged in sedentary work such as sitting in front of a computer. Poor posture can cause irritation to the muscles and joints of the neck, causing your head to ache. Poor posture is helped by chiropractic care. Each year approximately 20 million Americans get migraine headaches and the majority of these are women. Instead of muscle irritation, migraine headaches are caused by dilation and constriction of the blood vessels in the brain. Some things that can trigger a migraine headache are stress, noises, light, lack of sleep, and certain foods. Chiropractic adjustments improve spinal function alleviating the stress on your system. F11517477

Our thanks to Dr. Leon J Fazzio, for contributing this column. The article is intended to be strictly informational.

Fairbanks Daily News-Miner

Wednesday, March 29, 2017

HEALTH & WELLNESS

SPORTS Continued from 17 kneepads, while basketball and tennis players might wear knee braces, if needed. Helmets are a must for cycling.

Staying strong

Adult athletes need to stay strong and flexible. “With a dedicated program of stretching and a reasonable level of cardio exercise, there really is no limit to what ‘grown-ups’ can play and play well,” says Forbes. He suggests adult athletes do a full warmup before “playing pretty much anything.” “Muscles need a longer wake-up call when you get older,” Forbes says, “but they’re still there and will show up to perform when asked nicely.” Strength training is important, too. “My biggest piece of advice is that you should be lifting weights on the days you are not playing,” says Page. “The older you are, the more benefit you get

from lifting. “This especially helps with bone density. The people who lift on the teams I play on usually have no problem playing harder than the people who I know don’t go to the gym.” Playing sports can also help your brain. Forbes says reaction sports such as table tennis and badminton “have been proven to enhance brain functioning in older athletes.”

Focus on fun

Adult athletes participate in sports for a variety of reasons, from fitness to friendship to stress release. If you loved jumping rope as a kid, consider joining a double Dutch team through the National Double Dutch League. Experts say: Just get moving. Join a volleyball team, play softball with your officemates or hit the pool for a game of water polo. “Enjoy every minute of it,” says Dr. Metzger, who advises including family and friends in the sports. “Spread the joy around.”

While she cautions adult athletes to be kind to their older bodies, which take longer to heal, she urges them to make the most of the experience.

“Don’t ever be ashamed to enjoy a ‘kiddie’ sport,” she says. “It’s exercise and makes you happy. That’s all that matters.”

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

Cathy Johnson RN, MSN, ANP Advanced Nurse Practitioner

Mary Downs-Last RN, MSN, MSW, ANP Advanced Nurse Practitioner

Elizabeth Kraska

MA, LPC Licensed Professional Counselor

Services include: individual, couples and family therapies and medication management.

Hours: Monday-Thursday 9 a.m.– 6 p.m. • Most Insurances Accepted • www.northwindbehavioral.com

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North Wind Behavioral Health offers outpatient treatment for anxiety, depression, PTSD, mood disorders, ADHD and other behavioral health challenges.

Wednesday, March 29, 2017

Fairbanks Daily News-Miner

Like out of town hospitals, we know how to repair the T2 thoracic. But we know something they don’t – You.

FMH provides patients with exceptional surgical care. We are dedicated to continuously updating our facilities with the most advanced surgical technology available – like our new Surgical Facilities opening in April. But we know more than the latest in surgical care. We know our patients. Which means we’re not only caring for a speciﬁc part of you. We’re caring for the whole you. Because here, people come ﬁrst.

foundationhealth.org

Fairbanks Daily News-Miner

Wednesday, March 29, 2017

HEALTH & WELLNESS

How to refuel after a workout for maximum benefits, results Christopher Crown CREATORS.COM

he vast amount of workout advice buzz around the gym and internet can make it difficult to create and follow a consistent fitness plan.

As importantly, with an onslaught of tips on lifting form, interval training, reps, sets and more, what to do after the workout often falls to the wayside. Many ignore the importance of nutrition and rest in the quest for more intense workouts and increased distance and strength. However, exercise scientists agree that without proper post-workout recovery, you could truly be wasting your time in the gym. Personal trainer Shannon Clark sheds light on this claim in the article, “8 Ways to Maximize your Post-Workout Recovery” on the Bodybuilding website. Your intense squat workout may have been tough, and you may have worked your abs harder than ever, but you won’t build an ounce of muscle if you do not refuel with proper nutrition and rest, says Clark. You may push your body to its limit, never see the results you expect and even do more damage than good. Here’s how the experts recommend you harness your fitness potential and make your post-workout habits work for you, not against you. Moderate your workout intensity, says BPI Sports co-founder and fitness enthusiast James Grage, who advocates pushing the body to its limits to perform better than the previous workout but not completely destroying it. If you destroy your muscles and are sore for days, you will prevent optimal performance and motivation in subsequent workouts. He says, “If you constantly obliterate your body to complete and utter exhaustion with every workout, this damage accumulates over time and your body will revert its energy to repairing the downstream effects of the damage rather than building new muscle.” To put it

simply, work hard, but not too hard. Then, after you’ve given it your all at the gym or on the trail, focus on nutrition. Your body will practically be crying out for rejuvenating fuel to rebuild torn muscles and spent glycogen stores after a workout, says author, so-called lifehacker, and fitness buff Timothy Ferriss in his 2010 best-selling book, “The 4-Hour Body.” Answering this call with focused nutrition will assimilate the effort you have exerted in the gym toward better performance. He suggests ample post-workout protein consumption along with healthy fats, electrolytes — such as bananas for their potassium — and substantial rehydration. The aisles of groceries and specialty nutrition stores are lined with dozens of protein powders that promise a quick infusion of rebuilding nutrients. But Consumer Reports Magazine says let the buyer beware. In a 2010 analysis of 15 popular protein powders, the magazine reported that a few of them exceeded the limits of arsenic, cadmium, mercury and lead proposed by the U.S. Pharmacopeial Convention. Either buy natural, high-quality protein supplements or follow Ferriss’ recommendation and eat a whole-foods meal of lean meat, eggs and plant-based protein sources, such as beans and quinoa, after your workout. Most fitness proponents would say getting in tip-top shape requires a diet of 80 percent clean, 20 percent indulgence. But the percentage of diet and exercise is important, too. Celebrity actor and wellness enthusiast Matt Bomer, best known for his roles in “White Collar” and “Magic Mike,” told Men’s Fitness magazine that he maintains his physique, health and energy levels by focusing 80 percent on diet and only 20 percent on exercise. In addition to effective intensity and focused nutrition, Shannon Clark encourages her clients to strive for lifestyle balance -- specifically balancing intense workouts with active hobbies, and getting enough sleep to meet your daily needs. RECOVERY » 21

MEDICAL INSIGHT Submitted by Contributing Community Author

V Shanklin Alzheimer’s Resource of Alaska 565 University Ave., Suite 2 Fairbanks, AK 99709 452-2277 • www.alzalaska.org

There’s No Place Like Home There is a comfort and familiarity that comes with living in our own home. Most of us would prefer to stay safely in our homes as long as possible. However, as we age, this can become more difficult. Stairs become harder to climb, the bathtub is harder to get in and out of and, the teapot doesn’t seem to whistle quite as loud anymore. As we take notice of these changes, it is important to take an honest and realistic look at our current living situation and plan accordingly. There are a number of resources available to help seniors continue living an independent lifestyle. To best take advantage of these, the first question to ask is, “How easily am I able to manage my daily needs?” Consider if it is getting harder to open doors because of arthritis or reach glasses on the top shelf. If this is the case, making in-home modifications to your house may make a big difference. If mowing the lawn, shoveling the driveway and cleaning some of those hard to reach spots are becoming too large of tasks, in-home chore services may be a great option. In addition, if you are struggling with bathing or dressing, personal care assistance is designed to assist you in those ways. Staying at home doesn’t always mean living alone. Living with family members can be a great way to meet some of these needs while being connected to your loved ones. Family members can also get assistance by taking advantage of many of those in-home services, as well as respite services. For individuals experiencing, memory loss or other cognitive changes that come with dementia, familiar environments can feel more comfortable. We all feel more comfortable in what we know. There are a number of devices on the market today, including motion sensor alarms and voice reminders, to assist individuals with memory loss and their caregivers. Finding all the resources and tools available to help individuals live safely at home can be daunting. Alzheimer’s Resource of Alaska and the Fairbanks Resource Agency are great places to start and find what resources are available. They have people on staff to who can steer you to all the right information and services. Whether you are planning for the future or you need assistance now, don’t wait to ask for assistance, find out what you can do to live safely at home longer. F11517519

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

Fairbanks Daily News-Miner

Wednesday, March 29, 2017

HEALTH & WELLNESS

MEDICAL INSIGHT Submitted by Contributing Community Author

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

Stress can accelerate the aging process

Refuel your body for maximum benefits and results.

CREATORS.COM PHOTO

COURTESY OF CHRISTOPHER CROWN

REC0VERY Continued from 20 Many athletes and gymgoers become so dedicated to a certain skill, sport or physique improvement, says Clark, that gym time overpowers recreational activities. She recommends a healthy balance of fitness and fun, such as tossing a Frisbee, playing tennis or riding your bike. These opportunities, called active rest, not only help to loosen up tight muscles but also serve as mental replenishment that can put a healthy perspective on hyper-focused goalbased workouts. Jonathon Scott of the University of Hull’s Department of Sport, Health and Exercise Science reported on the importance of sleep in physiology and behavior in the article “Effects of sleep deprivation and exercise on cognitive, motor performance and mood.” According to Scott and his team, insufficient sleep negatively impacted the vigor, mood and reaction time of the study participants, and increased the likelihood of

accidents. Whether eight hours is the right amount, or some other sleep-wake cycle works better for you, Ferriss claims that the most restful sleep durations fall within 90-minute intervals in order to line up with natural rapid-eye-movement cycles. For example, if you can’t get eight hours one night, shoot for either six or seven and a half — durations divisible by 90 minutes. Even with less total sleep, says Ferriss, waking up at the end of a sleep cycle can be more restful than waking up mid-REM. Just as with exact nutrition components and amount and frequency of exercise, it’s worth experimenting to see whether this is helpful. Likewise, while you’re learning how to optimize both your workout and post-workout regimen, be willing to modify what you’re doing as you go forward to keep your activities and attitude fresh and effective. Whatever you do, the experts agree: Combine restful sleep with invigorating workouts and balanced nutrition to see your fitness results reach new levels.

Stress can have adverse effects on the immune function, which subsequently leaves our body vulnerable to many diseases such as infections, cancer, and hormone imbalance. Moreover, stress can accelerate several age related diseases such as Alzheimer’s disease, Parkinson’s disease, arthritis, diabetes and heart disease. Stress induces aging of cells by shortening the telomeres which locate at the end of chromosomes. Telomere length is used as the measure of cellular aging. Telomeres protect DNA. However, when a cell divides, it loses a bit of its telomeres. An enzyme called telomerase can replenish it, but chronic stress and cortisol exposure decrease this enzyme activity. When the telomere is too diminished, the cell often dies or becomes pro-inflammatory. Another theory of aging is the free radical theory. Free radicals are unstable highly reactive molecules. Free radicals adversely alter cell membranes, proteins and DNA, and trigger a number of human diseases. Research suggests that free radical damage to cells leads to the pathological changes associated with aging. Accumulation of free radicals results in many diseases such as atherosclerosis, cancer, Alzheimer’s disease, cataracts, osteoarthritis, and immune deficiency. The primary site of radical oxygen damage is mitochondrial DNA. Mitochondria are the power generator of cells. Lowered mitochondrial function causes chronic fatigue. Pollutions, lack of sleeping, chronic inflammation, and stress can lead to free radical accumulation. Reduction of free radicals using antioxidants which protect cells from free radical damage may delay aging and prevent diseases. Optimal intake of antioxidant nutrient may contribute to enhanced quality of life and even positively influence life span. Interestingly, antioxidant was shown to relieve stress. Vegetables and fruits are good sources of antioxidants. Many herbs such ginseng, astragalus, cordyceps, and medicinal mushrooms contain large amounts of antioxidants and enhance immune function and endurance, which can help your body fight the effect of stress. Healthy lifestyle is important for stress management such as non-smoking, regular meals, maintenance of proper body weight, adequate sleep, adequate exercise, and positive thinking. Not only herbs but also acupuncture and acupressure can help stress-related conditions. Acupuncture improves the body energy circulation and energizes the organs and channels. The resulting biochemical changes influence the body’s homeostatic mechanisms, thus promoting physical and emotional well-being. Since acupuncture is a safe, effective and natural approach to regain and maintain health, it can work as an alternative and adjunct treatment modality for the stress management. incontinence is treatable. F11517474

Our thanks to Dr. Daesong Yim for contributing this column. The article is intended to be strictly informational.

Fairbanks Daily News-Miner

Wednesday, March 29, 2017

HEALTH & WELLNESS

MEDICAL INSIGHT

Vaccinations give you a shot at preventing illness Chelle Cordero CREATORS.COM

rom birth to old age, our bodies need to be tended to and cared for. Fortunately, medical science makes it a little bit easier to stay ahead of problems that might arise.

Vaccines can help prevent disease and diagnostic tests can catch conditions before they go too far. You have to be proactive, though, and make sure that you have taken all the precautions you can. A vaccine is normally administered by injection, ingestion or inhalation and causes the body to produce protective antibodies to a disease and help provide immunity. In every state in the U.S., vaccines against the following diseases are required to enter kindergarten: diphtheria, tetanus and pertussis; polio; and measles and rubella. Depending on individual states, there are other mandatory childhood vaccinations as well: for varicella (chickenpox), hepatitis B, haemophilus influenza type B, hepatitis A and meningococcal disease. Also, depending on the individual state, there are some medical, religious and philosophical exemptions permitted. Additional recommended vaccinations for children as they mature into adolescence include yearly flu vaccines; the human papillomavirus vaccine; the pneumococcal vaccine; and a booster dose of the meningococcal conjugate vaccine (at around age 16). Adults also need to get vaccines, such as yearly flu shots and a Tdap booster. As we age further, our immune systems tend to weaken. Older adults are more prone to infections and illnesses such as pneumonia, so they should receive pneumococcal vaccines. Very often, even when adults get annual flu vaccines, they don’t always get the pneumonia vaccine and thus leave themselves open to dangerous infections. It’s recommended that adults 60 or

Fairbanks Daily News-Miner

Wednesday, March 29, 2017

older get the zoster vaccine to help to prevent shingles, which can be caused by the varicella virus left in their systems from chickenpox. People who have chronic health conditions such as heart disease, chronic obstructive pulmonary disease, diabetes, renal disorders, cancers, lung disorders and others should speak to their doctors to find out which vaccines are strongly recommended and, in a few rare cases, not recommended. It’s important for people with such conditions not to compromise their systems by lowering their bodies’ defenses. Both Type 1 and Type 2 diabetics experience abnormalities in immune function, even if their glycemic control is good. The flu vaccine is highly recommended for all diabetics. Other vaccines for diabetics, if they don’t already have immunity, include the zoster vaccine, HPV vaccine (for people ages 9-26) and varicella (for those born in 1980 or after). Heart disease patients also benefit from routine vaccinations; heart disease can make it harder to fight off certain diseases or make it likelier that there will be serious complications. Diagnostic screening is another major tool to help prevent and fight disease. Medicare recommends certain tests for all older adults, such as cardiovascular cholesterol screening, mammograms, osteoporosis screening to monitor bone density, colorectal screening and glaucoma testing. The U.S. Preventive Services Task Force recommends abdominal aortic aneurysm screening for men ages 65 to 75; Type 2 diabetes screening for adults with sustained high blood pressure; and pap tests and pelvic exams for women ages 21 to 65. Men at age 40 should talk to their doctors about prostate cancer screening. With regard to a patient’s age, sex, health history and any prominent risk factors, doctors may recommend additional routine screening. Be proactive about your health. Vaccinations and screenings are key steps toward ensuring a healthy, productive life.

Submitted by Contributing Community Author

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

Allergies We use to have something called “Spring colds”. They happened every year in the spring and early summer, we got them and we went to the doctor for cough syrups, antibiotics, decongestants, and cough suppressants. We would repeat this several weeks in a row until it passed. We treated the symptoms, and not the cause. We have since discovered, that the causes were tree pollens and environmental mold. Now, it is not just one tree pollen, but several different trees that one can be sensitive to, and mold, which can arise at several times during the year. Dr James Anderson at UAF made some of first observations, and the dedicated research of Dr Tim Foote and Susan Harry at Tanana Valley Clinic has led to pollen analysis, that allows us to connect a few dots. Their work has allowed me to these observations. Spring Cold Causative agents: Molds - several types Tree Pollens Begin to pollenate when Alder 20-30 degrees 25-35 degrees Pussy Willows (Alder and Diamond Willows) Birch Trees 32-60 degrees Spruce Trees 40-60 degrees Crabapple trees 40-60 degrees Allergies begin because our immune response is acting to fend off a foreign invader (pollen spores, mold spores, animal dander, grass pollen, dust mite dropping, viruses, bacteria). Allergens respond to temperature and humidity. When conditions are right they will release spores or pollen. This is why symptoms in Fairbanks, occur at different times compared to Anchorage, Juneau, Delta Junction, Healy, North Pole, on the top of Skyline, or up near Ester Dome. The changing conditions of temperature, humidity, the kinds and amounts of trees or vegetations up wind of you determine how and when you are affected. We have sentries called mast cells that are scattered through out our body, they stand as watch dogs posed to alert us that foreign things are present that could do the body harm, they then signal our immune response system to send help. We would like to stop these reactions before you start feeling miserable. There are 4 stopping points. 1. 2. 3. 4.

Use an antihistamine (false key) preferably a non-sedating one to occupy the keyhole (receptor site) to stop the triggering mechanism. A leukotriene cascade blocker to stop that reaction. Imagine cutting the wires between the switch and the trigger of the land mine bomb, so it cannot explode. Use a mast Cell stabilizer. Kind of like a teflon coating or high gloss enamel paint, to place a barrier between the allergen and your sensitive tissues, like your sinuses. Steroids, immunosuppressants reduce the allergic reaction, but they also suppress the immune response, kind of like a fog bank that makes it so the foreign invader cannot see the mast cells, but also the white blood cells cannot see the foreign invaders.

Each drug can minimize symptoms, but depending on the levels of allergens in the air, it may take one, two, three, or all four of these agents to minimize your reactions. Of course, using a mask, or limiting exposure to the offending agents, by staying in a filtered indoors facility, may be additionally required. These preventative measures need to be taken before the offending agents are present in high levels and until they are again below symptom causing levels. Allergens are present through out the year. In the spring (Trees and Mold), mid summer (grasses), Golden Days to the hard freeze (Mold and mushrooms), and in winter (animal dander, mold, house dust). Mother nature being unpredictable, you must be prepared for, and be aware of the upcoming seasons. Your Pharmacist and Primary care provider can assist you in identifying and helping you minimize your misery. Stop by or make an appointment for more information. F11517472

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

Fairbanks Daily News-Miner

Wednesday, March 29, 2017

HEALTH & WELLNESS

Golden Heart Emergency Physicians Board Certified Emergency Physicians Experienced Physician Assistants working directly beside Emergency Physicians We are available every minute of every day, for all your acute care needs

Emergency Department at Fairbanks Memorial Hospital 1650 Cowles Street Fairbanks, AK 99701

Call (907) 458-5556 Golden Heart Emergency Physicians

www.ghepak.com

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