Marion Healthy Living Nov'13 by Magnolia Media Company

Hear fall in a brand new way! Heart Disease and Hearing Loss Linked

Remember when you really enjoyed celebrating the seasons? Preview Siemens NEWEST Line of Micon Technology A Revolution in Audiological Engineering

Dr. Leigh Ann Watts Invites you to a

Special Fall Hearing Event

According to the Better Hearing Institute, baby boomers should no longer ignore their hearing loss due to a link between cardiovascular and hearing health. And because the cause of the connection is still unknown, those 40 and older should have their hearing tested as a routine part of their medical care. Studies have shown that a healthy cardiovascular system has a positive effect on hearing. Conversely, inadequate blood flow and trauma to the blood vessels of the inner ear can contribute to hearing loss. Researchers have even concluded that patients with low-frequency hearing loss should be regarded as at risk for cardiovascular events. Fortunately, the vast majority of people with hearing loss can benefit from hearing aids, and cardiovascular disease, when caught early, can be monitored and treated appropriately.

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Minimally Invasive Spine Surgery

Dr. Paraiso’s No. 1 priority is patient care and he treats his patients with compassion, empathy and knowledge. He takes pride in seeing his patients live active and enjoyable lives. Specializing in Minimally Invasive Spine Surgery for • Spinal Stenosis • Failed Laser Spine Surgery • Herniated Discs • Back & Leg Pain Clinical Assistant Professor University of Florida Department of Orthopedics – Spine Surgery Published Author and Minimally Invasive Spine Surgery Instructor Board Certified & Fellowship Trained Health Grades® Five-Star Recipient

OCALA MEDICAL PARK / THE VILLAGES 1500 SE Magnolia Extension • Suite 104 • Ocala, FL 34471

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Dr. Paraiso received his Bachelor of Science Degree from the University of Florida in Gainesville in 1995. He then obtained his medical degree from Kirksville College of Osteopathic Medicine in 1999. In 2004, Dr. Paraiso completed his internship and orthopaedic surgery residency at Michigan State University/Genesys Regional Medical Center in Grand Blanc, Michigan. He received further advanced spinal surgery training during a 12-month spine fellowship at the Florida Orthopaedic Institute’s Center for Spinal Disorders in Tampa, Florida. Dr. Paraiso was specialty trained in and practices minimally invasive spine surgery using tried and proven methods.

Ocala Health presents

Women’s Wellness Day 2013 at the College of Central Florida Saturday, November 16, 2013 • 9am-1:30pm Join us for a morning of information and inspiration featuring motivational speaker, comedian and storyteller, Kelly Swanson, author of “Who Hijacked My Fairy Tale?”

Program Schedule: 9-11:30am – Health Fair and Screenings in Ewers Lobby

Representatives from the following specialties and services will be on hand to answer your questions and conduct screenings. • Bariatric Surgery

• Emergency Services

• Neurology and Stroke

• Cancer Care

• Primary Care

• Physical Rehabilitation

• H2U and Senior Wellness • Cardiac Rehabilitation Community Center • Respiratory/Pulmonary Care • Wound & Hyperbaric • Orthopedic Joint Care Therapy • GYN Health • Diabetes Education

11:30am-1:30pm – Lunch with Kelly Swanson in the Klein Theatre We all reach potholes in the yellow brick road of life - where we get stuck between our vision and our reality. It's not the obstacle that brings us down, but how we choose to react to it. You'll laugh, get a renewed sense of purpose for who you are and what you do, and learn Kelly's See/Believe/Do approach to getting from where you are stuck to where you are going. Complimentary buffet lunch will be served.

This event is free to the public and registration is required only for the lunch time talk with Kelly Swanson. For more information, please call

800-530-1188.

h2uwomen.com College of Central Florida Ewers Century Center 3001 SW College Road, Ocala, FL 34474

OcalaHealthSystem.com

november 2 0 1 3

| vol. 1 no. 8

features ON THE COVER

deciphering dementia p44

Alzheimer’s disease is the most common type of dementia in the United States. Two families share their stories of loving someone with Alzheimer’s. BY JOANN GUIDRY

obstacle obsession p22

Rather than relaxing with a cold drink in hand, Sally Chappell prefers her weekends to have a little mud in them.

BY JOANN GUIDRY

hiking natural florida p24

The Florida Trail cuts a path mostly up the middle of the state through some of Florida’s wildest and most scenic areas.

BY KEVIN MIMS

a side effect solution p28

Ocala-based pharmacist Suzy Cohen is on a mission. She wants you to be and stay healthy.

HAND © OLLYY; RIBBON © GUNNAR PIPPEL; FALL & COUPLE © ALETIA; MOUNTAINS © M. PELLINNI; BEACH © KC SLAGLE; VINTAGE PICS © ELZBIETA SEKOWSKA; SILHOUETTE © TATYANA VYC; FISHING © PRESSMASTER; YOUNG COUPLE © STEPHANIE SWARTZ

quality care for an aging population p32

Driving to the grocery store, scheduling appointments or visiting with friends are all activities that people do day in and day out without a thought for years. Until one day, when they can’t.

BY BONNIE KRETCHIK

a nod to nursing p38

One of the oldest professions known to mankind, nursing developed from religious orders as increasing populations led people to see the need for public health.

BY DEBBIE INGRAM

BY JOANN GUIDRY

NOVEMBER 2013

| marionhealthyliving.com

departments p8

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beat

TRENDS | NEWS | PEOPLE

B Y L E S L E Y J O N E S , B O N N I E K R E T C H I K & K AT I E MCPHERSON

Enjoy the great outdoors.

p10 Health happenings. p12 Flab to fit the 5K way. p13 Al Mizzoni has a hunger for volunteering.

p15

p12

p14 Very Special Arts comes to Ocala.

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dose

INSIGHT | ADVICE | SOLUTIONS

B Y J O A N N G U I D R Y, L E S L E Y J O N E S , B O N N I E K R E T C H I K & K AT I E M C P H E R S O N

p16 Diagnosing diabetes.

p18

p18 Alleviate dental anxiety. p20 Naps aren’t just for cats. p21 Healing the natural way.

HE ALT H Y

body

p64

NUTRITION | FITNESS | BEAUT Y

BY MARIE GLASS HARRINGTON, BONNIE KRETCHIK & K ATIE MCPHERSON

p52 What do your brows say about you?

p56

p53 Cosmetic consistencies. p54 Find your inner yogi. p55 Eliminating the extras. p56 Inside The Chef’s Kitchen.

HE ALT H Y

balance

MIND | SPIRIT | FINANCE

B Y L E S L E Y J O N E S , B O N N I E K R E T C H I K & K AT I E M C P H E R S O N

p60 The chore challenge. p61 A furry prescription. p62 Elevate your mood. p63 Winterizing your wonderland. p64 Know more about your credit score. p53

marionhealthyliving.com | NOVEMBER 2013

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Marion Healthy Living, November 2013. Published monthly by Ocala Publications Inc., 1007 E. Fort King Street, Ocala, FL 34471. (352) 732-0073. All contents copyright 2013 by Ocala Publications Inc. All rights reserved. Nothing may be reprinted in whole or in part without written permissionMOVING from FORWARD the publisher. For back issues or advertising information, MOVING FORWARD call (352) 732-0073. Return postage MOVING FORWARDmust accompany all unsolicited manuscripts and artwork if they are to be returned. Manuscripts are welcomed, but no responsibility can be MOVING FORWARD assumed for unsolicited materials. “Promotional” and “Promotional Feature” denote a paid advertising feature. Publisher is not responsible for claims and content of advertisements. OCALA / MARION COUNTY

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NOVEMBER 2013

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beat TRENDS | NEWS | PEOPLE

SIGN © VOLODYMYR KYRYLYUK / SHUTTERSTOCK.COM

As of October 1, new legislation made texting while driving officially illegal in the state of Florida. Texting is allowed while stopped and is only a secondary offense, but police aren’t issuing any warnings. The fine for firsttime offenders is $30, but it jumps to $60 on round two. The safest bet? Set phones to silent, and keep those hands at 10 and two. Source: orlandosentinel.com

NOVEMBER 2013

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beat happenings

healthy F happenings

all is in full swing and so is the list of fun outdoor activities! As we approach a season known for eating, make some time to get outside and take part in some of these athletic opportunities guaranteed to get your blood flowing.

football fun NOV

be the yogi you always wanted to be Ever wanted to try downward dog? Well here’s your chance! Bliss Yoga Center hosts a free yoga class each month from 9-10am. Start your weekend off stress-free with this relaxing one-hour session open to all skill levels. Donations accepted for Domestic Violence Services. blissyogacfl.com or (352) 694-9642.

NOV 18 - FEB 10

Inspired by the pros on TV? If you’d like to try your hand at the game but would prefer not to be black and blue, sign up for Ocala’s Men’s Flag Football League. Games will be held on Monday nights at the Ocala Regional Sports Complex, and each team will play 10 regular season games. The league will also have a summer session as well. ocalafl.org or (352) 401-3918. NOV

trot off the turkey Lace up your sneakers for the 18th annual Turkey Trot 5K hosted by the YMCA. Last year over 17,000 runners made it to the finish line. Bring your strollers and four-legged friends, too! The gun goes off at 7:30am. (352) 368-9622.

THROUGH MAY 29

gals FORE golfing!

THE Ocala National Golf Course HOSTS A LADIES GOLF LEAGUE RUNNING THROUGH THE END OF MAY. THE LEAGUE IS PRESENTED BY THE LADIES GOLF ASSOCIATION AND WELCOMES ALL SKILL LEVELS.

ocalanational.com or (352) 629-7981.

marionhealthyliving.com | NOVEMBER 2013

NOV 14 - 17 NOV 30 - DEC 1

keep fido fit, too Get outdoors with man’s best friend this month for a number of fun events that star Fido. An all-breed dog show, obedience and rally trial will be held at the Greater Ocala Dog Club November 14-17, and a licensed UKC Rally Trial will be held at the Southeastern Livestock Pavilion hosted by the United Marion Dog Training Association. The rally is a fun way to work with your dog. Each dog-handler team will perform a series of exercises at each of the numbered stations on course. For more information about the Greater Ocala Dog Club, visit ocaladogclub.com, and for more information about the UKC Rally Trials, call (352) 347-9856.

YOGA © NANKA; FOOTBALL © AARON BELFORD; JOGGERS © KURHAN; GOLF © BLEND IMAGES; DOG © JAVIER BROSCH / SHUTTERSTOCK.COM

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NOVEMBER 2013

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beat business bites

bariatric excellency Ocala Regional Medical Center has recently received the Healthgrades 2013 Bariatric Surgery Excellence Award after analyzing the clinical outcomes of 204,069 bariatric surgery discharges from 467 hospitals from 20092011. The recognition distinguishes Ocala Regional as a top performing hospital in bariatric surgery.

award-winning marketing Munroe Regional Medical Center’s marketing and PR team recently brought home six awards at the Florida Hospital Association’s 47th Annual Florida Society for Healthcare Public Relations and Marketing Mark of Excellence Awards ceremony. Munroe Regional took home the second largest number of awards. Broward Health took home nine with entries being submitted by four of their hospitals.

ocala resident completes license exam Deborah “Dee” M. Lecorn, a customer service representative with Benefit Advisors, Inc., recently completed the State of Florida 2-15 Resident Life, Health and Variable Annuity License exam. The 2-15 Resident License allows an individual to represent a health maintenance organization or, as to health insurance only, an insurer transacting health insurance, insurance against loss through sickness or accidental bodily injury. She can also represent an insurer as to life insurance and annuity contracts, including agents appointed to transact life insurance, fixed-dollar annuity contracts or variable contracts by the same insurer.

new clinical director at hospice of marion county Hospice of Marion County has recently promoted Amy Meiers, MHA, RN, as the director of clinical programs. Amy’s extensive qualifications have prepared her for the new role. “After providing nursing and management in a variety of settings, I believe working in hospice is a calling,” says Amy. “I feel privileged to pursue this opportunity, and I could not ask for a better team to work with every day.” Amy joined Hospice of Marion County in 2011 as the clinical coordinator.

promoting top fire rescue team Three members of the Ocala Fire Rescue team were recently promoted due to outstanding work during their years of service. Travis Welter, an 11-year veteran, has been promoted to battalion chief, Richard Lietz, a 13-year veteran, has been promoted to the rank of captain and six-year veteran Shawn Sams has been promoted to the fire equipment operator. “These individuals have already proven themselves and will continue to accomplish great things for our department and the community,” says Fire Chief Bradd Clark.

marionhealthyliving.com | NOVEMBER 2013

AWARD © ELNUR; HANDS © JAKUB KRECHOWICZ; FIREFIGHTER © FLASHON STUDIO / SHUTTERSTOCK.COM

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NOVEMBER 2013

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beat the challenge

from couch to 5k Each month we present our readers with a new challenge to improve their health and wellness. This month, we challenge you to run a 5K. We’ll even provide the training tips to get you off the couch and into the race.

WOMAN © T-DESIGN / SHUTTERSTOCK.COM

HE ALT H Y

THE CHALLENGE: the problem:

FOR SOME OF US, JUST WATCHING RUNNERS ON TELEVISION CAN THROW US INTO MENTAL EXHAUSTION—LET ALONE PHYSICALLY DOING IT OURSELVES. THE MAIN DIFFERENCE BETWEEN THEM AND US? THEY ARE GAINING MUSCLE TONE AND STAMINA WHILE US COUCH POTATOES ONLY GAIN WEIGHT.

WEEK 1: Run 1 minute and walk 4 minutes for 30 minutes. WEEK 2: Run 2 minutes and walk 3 minutes for 30 minutes. WEEK 3: Run 3 minutes and walk 2 minutes for 30 minutes. WEEK 4: Run 4 minutes and walk 1 minute for 30 minutes. WEEK 5: Run 5 minutes and walk 1 minute for 30 minutes. WEEK 6: Run 6 minutes and walk 2 minutes for 30 minutes. WEEK 7: Run 7 minutes and walk 3 minutes for 30 minutes. WEEK 8: Run 8 minutes and walk 2 minutes for 30 minutes. WEEK 9: Run 9 minutes and walk 1 minute for 30 minutes. WEEK 10: Run at talking pace for 30 minutes.

marionhealthyliving.com | NOVEMBER 2013

FREQUENC Y, FREQUENC Y, FREQUENC Y. As a beginner, you aren’t expected to run every day. In fact, according to the RRCA, running every day can increase your risk of injury. Instead, train three to four times a week, allowing one or two days off between workouts to recover. You bet! The RRCA says beginners should start with walking until they can comfortably walk 10 to 20 minutes without stopping.

TALK WHILE YOU TROT. If you’re winded and can’t hold a conversation, slow it down to a breathable pace. You should be able to converse while running or walking, even if it’s with your four-legged friend. SWITCH IT; DON’T DITCH IT. Begin alternating between a walk and a run during your workout after you have mastered a 20-minute brisk walk. Don’t be afraid to slow down. Strive for consistency, not intensity.

Marion County’s 18th Annual Turkey Trot Ocala / Marion County YMCA (352) 368-9622 / ymcacentralflorida.com

Santa Suits On The Loose 5K St. Augustine Beach Pier (904) 669-1207 / racesmith.com

Source: rrca.org

Courtesy of RRCA

LET’S BE REALISTIC. Write down concrete, not abstract, goals. Instead of saying “I want to be athletic,” say “I want to finish a 5K in 30 minutes” or “I want to run a 5K without stopping.”

SLIDE ON YOUR RUNNING SHOES AND—WALK?

the training plan

WHEN YOU FINISH THE 10TH WEEK, YOU SHOULD BE READY TO JUMP INTO A LOCAL 5K. CHECK OUT THE FOLLOWING RACES AND GET SIGNED UP TODAY. NO MOTIVATION LIKE FEELING COMMIT TED!

ith more and more 5Ks springing up around the area, now is the time to roll off the couch and into a healthier habit. Start psyching yourself up with these training tips from the Road Runners Club of America.

beat good deeds

HE ALT H Y

creating student artists M arion County’s public schools have something special to offer, and according to Patricia York, it’s the school system’s “best kept secret.”

“ We provide Marion County public schools with a professional artist who goes into the classroom to work with students with disabilities.”

— PATRICIA YORK

Patricia York, VSA regional program coordinator for 19 North Florida counties, says VSA’s mission is to “create a society where people with disabilities can learn through, participate in and enjoy the arts.” Originally called Very Special Arts, VSA is an international organization founded by Jane Kennedy Smith in 1974. VSAFL provides outreach programs, professional development and art residencies. The program aims to make art accessible to all people, especially those with disabilities who would benefit educationally and therapeutically. “We provide Marion County public schools with a professional artist who goes into the classroom to work with students with disabilities,” Patricia explains. “We service students of all ages and disabilities.” Professional artists from the community meet with teachers in advance to establish a joint curriculum, enhancing the lessons teachers already have planned. They involve anything from visual arts like painting, portraits and oils to drama, movement, dance and theatre. They even focus curricula on poetry writing and literature. Patricia says this helps drive home important lessons without placing more work on the instructor’s shoulders. “We always try to make our art coincide with the curriculum the teacher is teaching,” she says. “We don’t want this to be a frivolous art project.”

The “Starts with the Arts” residency at Ward-Highlands is a literacy-based curriculum utilizing movement, music and visual arts to teach disabled pre-K students. At the end of a residency, students will hold an exhibition and reception at the Appleton Museum of Art. Patricia says the ArtThread residency, hosted this year at Forest High, lets everyone be an artist. Originally created for bedridden patients at Shands, ArtThread is a computerized graphic arts program for disabled students age 15 to 22 in a transition program that fosters computer skills and includes a career component. They learn to screen their artwork onto other products, like shirts, and sell them online. One former student still makes her living this way. She’s not the only one to make the most of her experience. Scott McIntyre, a former finalist on American Idol, got his start with VSAFL. “He was one of our soloists,” York recalls. “He’s a blind singer. In October he’ll be performing at USF.” So what’s the best part about working with the VSA program? Patricia, a retired educator, enjoys seeing students surpass expectations. “This is the best job, really. The kids end up teaching me, and they feel so successful.”

WANT TO KNOW MORE?

Visit vsafl.org for more information.

NOVEMBER 2013

| marionhealthyliving.com

HE ALT H Y

beat people

just do it! A

l Mizzoni, 69, has lived in Florida since 1989. He’s been behind the wheel for Marion County’s Meals on Wheels Association for almost four years now and shows no signs of stopping. Here’s what he had to say about his time as a senior volunteer. INTERVIEW BY KATIE MCPHERSON

marionhealthyliving.com | NOVEMBER 2013

The Meals on Wheels Association of America aims to end senior hunger by the year 2020. They service homebound seniors, providing food to those who can’t access it. Some folks can’t leave the house due to medical conditions, while others simply have no transportation. Whatever the reason, volunteers like Al make sure they won’t go hungry. “We pick up the meals and deliver them to the people in need. I deliver on Mondays for about two and a half hours,” he explains. Volunteers prepare meals and deliver to atrisk members of the community. Without them, they might go to bed hungry. What got Al started with the organization? “I wanted to do something after I retired, and I figured giving back to the community was something that I wanted to do anyway,” he recalls. “I thought ‘maybe somebody will bring a meal to me if I need it one day.’” Volunteering for a cause exposes people to new settings, and Al says it can be hard to see the living conditions of the people he helps. “A few live in motel rooms, and it’s sad. Half of them live in regular houses, but they don’t have transportation, so the meals they get are important,” he explains. “If they didn’t get these meals, it’d be slim chances of getting something else to eat.” For Al, it’s not just about the food.

“They see somebody there for five minutes to talk to. One day a week I go there and I’m probably the only smiling face they see. It’s not for everybody, but it makes you feel good that you’re helping somebody out.” Al got involved to help those who can’t help themselves, but what keeps him coming back is the personal satisfaction. “It just feels good to do it. Once you’re done with the meals it’s like you accomplished something. You made somebody happy. That’s why I do it.” Al has only one thing to say to anyone thinking of volunteering in their spare time: “Just do it! It’s the best thing you could ever do besides going to church,” he laughs. “To me, volunteering would be the most important thing.” Recently, Al began dedicating time as a hospice volunteer. For the last year, he has performed mail runs, taken patients shopping or wherever they need to go and read Bibles and prayer — AL MIZZONI books when requested. “I think somewhere along the line everybody should volunteer,” he says. “It really makes you feel good about yourself.”

“ I wanted to do something after I retired, and I figured giving back to the community was something that I wanted to do anyway.”

WANT TO HELP? For more information on finding a meal, how to deliver them and ending homebound hunger, visit the Meals on Wheels website at mowaa.com.

SLICED CITRUS FRUITS ©VALENTINA RAZUMOVA/SHUTTERSTOCK.COM

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dose INSIGHT | ADVICE | SOLUTIONS

squeeze out stroke risk

Sources: Women’s Health Magazine

A study published in Stroke reported women who enjoyed two or more servings of citrus fruits daily over 14 years decreased their stroke risk by 10 percent. For the best results, slice and dice the whole fruit rather than drinking the juice. Eating them provides the highest content of flavonoids, the little compounds inside that improve blood vessel function and reduce inflammation.

NOVEMBER 2013

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taming type 1 diabetes W hen people say “diabetes” they are usually talking about type 2 diabetes, which accounts for 90-95 percent of diabetes cases. This form of diabetes involves the body becoming insulin resistant or producing very little insulin and is connected to lifestyle factors, such as obesity and physical inactivity. Type 2 diabetes can be prevented and/or treated by diet and exercise; in some advanced cases, insulin treatment may be necessary.

Type 1 diabetes, which affects only 5 percent of those with diabetes, is an autoimmune disease that destroys the insulinproducing beta cells in the pancreas. When that happens, the pancreas produces little or no insulin. Those with type 1 must monitor their sugar levels throughout the day and use insulin medications every day, either by injection or via an insulin pump. Once known as juvenile diabetes or insulin-dependent diabetes, the exact cause of type 1 diabetes is unknown. But health experts think genetics and exposure to certain viruses, such as Epstein-Barr, play a role. According to the American Diabetes Association, as many as 3 million Americans have type 1 diabetes. More than 15,000 children and 15,000 adults are diagnosed with this chronic disease annually in the United States.

marionhealthyliving.com | NOVEMBER 2013

invaluable insulin

When we eat a meal, the sugar (glucose) in the food prompts our pancreas, a gland located behind and below the stomach, to secrete the hormone insulin into the bloodstream. The bigger the meal, the more insulin is released. Insulin’s job is to SUSPICIOUS SYMPTOMS move glucose and other nutrients through your bloodstream into your body’s tissue cells, where • INCREASED THIRST AND they are converted into energy. In people with FREQUENT URINATION type 1 diabetes, the pancreas doesn’t produce any • EXTREME HUNGER insulin to carry glucose into the cells. This allows • WEIGHT LOSS glucose levels in the bloodstream to increase to • FATIGUE dangerous levels, leading to hyperglycemia (high • BLURRED VISION blood sugar) and other serious complications.

considerable complications Type 1 diabetes affects the entire body, making controlling your blood sugar levels vital to your overall health and well-being. Long-term complications of type 1 diabetes develop gradually over years, possibly becoming debilitating and even life-threatening. Serious complications include:

HEART AND BLOOD VESSEL DISEASE

KIDNEY DAMAGE (NEPHROPATHY)

Heart attacks, coronary artery disease (CAD), narrowing of the arteries (atherosclerosis), high blood pressure and stroke

Kidney disease/kidney failure, requiring dialysis or a kidney transplant

NERVE DAMAGE (NEUROPATHY) Especially in the hands and feet, as well as in the gastrointestinal tracts; the nerve damage can also cause erectile dysfunction

EYE DAMAGE Diabetic retinopathy, glaucoma and cataracts

FOOT DAMAGE Poor blood flow and nerve damage in feet causes poor healing of wounds; can lead to gangrene and possible amputation

DIABETIC KETOACIDOISIS The buildup of acidic chemicals called ketones in the bloodstream is created when a lack of glucose causes the body to break down fat cells for energy. Meanwhile, the liver releases its sugar stores for energy, and without insulin, the sugar level in the bloodstream increases unchecked. The body tries to rid itself of the sugar by increasing urination, leading to dehydration. The combination of high excess sugars, ketoacidosis and dehydration can be life-threatening.

BODY PART ICONS©ALEKSANDER1/SHUTTERSTOCK.COM

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INSULIN PUMP©HDC PHOTO, MEDICAL AMPOULES & SYRINGE/SHUTTERSTOCK.COM

treatment tutorial THERE IS NO CURE FOR TYPE 1 DIABETES, AND IT REQUIRES LIFELONG TREATMENT, INCLUDING: • MONITORING BLOOD SUGAR LEVELS THROUGHOUT THE DAY WITH A BLOOD SUGAR METER. • TAKING SEVERAL INSULIN INJECTIONS A DAY OR USING AN INSULIN PUMP. • EATING A HEALTHY DIET THAT SPREADS CARBOHYDRATES EVENLY THROUGHOUT THE DAY TO AVERT HIGH BLOOD SUGAR LEVEL SPIKES. • ENGAGING IN REGULAR EXERCISE TO HELP THE BODY USE INSULIN MORE EFFICIENTLY. • ABSTAINING FROM SMOKING AND DRINKING ALCOHOL. • HAVING REGULAR MEDICAL CHECKUPS TO ADJUST INSULIN TREATMENTS IF NECESSARY AND WATCHING FOR SIGNS OF SERIOUS COMPLICATIONS.

Sources: diabetes.org, mayoclinic.com, cdc.gov, webmd.com

insulin innovations Insulin is available in rapid-, short-, intermediate- and long-acting formulations, which can be injected separately or mixed together in one syringe. Rapid-acting and longacting insulins are now available as comprehensive synthetic analogues, which are closer to the body's naturally occurring insulin. Long-acting insulin analogues are considered very reliable and the best at maintaining consistent blood sugar levels; they are gradually replacing intermediateacting insulins. There is also a rapid-acting inhaled insulin called Exubera, which was recently FDA-approved. Conventional insulin therapy, which previously used a single or two injections a day, has been for the large part replaced by the basal/bolus approach. Basal refers to lower-dose amounts given regularly to regulate overall blood sugar. Basal insulin is given as one to two daily injections or via a continuous insulin pump of intermediate- or long-acting insulin. Bolus refers to one-time, higherdose amounts administered to aid the body in responding to a short-term blood sugar level spike while digesting a meal. Bolus insulin can be regular, rapid-acting analogues or Exubera and is taken before each meal.

pump pros (and cons) Many people with type 1 diabetes use an insulin pump instead of giving themselves insulin injections. An insulin pump is a small computerized medical device, about the size of a small cellphone, which can be worn on the belt or carried in a pocket. It is programmed to deliver continuous rapid-acting insulin 24 hours a day through a connecting tube inserted under your abdomen’s skin.

PROS:

IMPROVED BLOOD GLUCOSE CONTROL WITH PRECISE DOSAGE DELIVERY. THE PUMP ALSO ELIMINATES THE INCONVENIENCE OF MULTIPLE DAILY INJECTIONS AND OFFERS FLEXIBILITY ABOUT WHEN AND WHAT PATIENTS EAT.

CONS:

CAN MALFUNCTION, DELIVERING TOO MUCH OR TOO LITTLE INSULIN. THE PUMP ONLY USES RAPID-ACTING INSULIN, SO IT CAN INCREASE THE RISK OF KETOACIDOSIS, AND THEY’RE EXPENSIVE, COSTING ABOUT $7,000 PLUS $1,500 ANNUALLY FOR SUPPLIES.

NOVEMBER 2013

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dare we say dentist? F or the estimated 9 to 20 percent of Americans who avoid the dentist due to anxiety, even the simplest dental experience can be downright terrifying. Dental anxiety can stem from several triggers, including scary sounds and unusual feelings. For example, the sound of the drill or the feeling of no control can evoke anxiety in some. But with studies showing links between oral hygiene and overall health, it’s crucial to find a way to dump the dental jitters.

HERE ARE A FEW HELPFUL HINTS TO DEAL WITH DENTAL ANXIETY, PREVENTING YOU FROM SPRINTING TOWARD THE EXIT DURING YOUR NEXT VISIT.

NOT THE NEEDLE!

OH, THE DREADFUL DRILL.

BE IN CONTROL.

Nobody wants to feel a thing when enduring a filling or root canal, and most will gladly welcome a local anesthetic. But the needle that injects it? Not so much! Fortunately, it doesn’t have to be as painful as you imagine. There are techniques a dentist can use to minimize pain, such as using numbing gel before inserting the needle or injecting the contents of the syringe slowly. Be vocal about your injection fears so your dentist can take extra measures to ensure your comfort. Trust us, they are used to people being wary of the needle!

Sounds can be a surprising trigger for dental anxiety, especially the buzzing of a drill. The easiest way to drown out the drill is to bring an MP3 player along. Natural sounds, like the rainforest, can blend the buzzing and keep you relaxed. Not into nature sounds? Any of your favorite tunes will do. Make sure you bring earphones and have the pause button handy in case you need to communicate with your dentist during the procedure.

One of the more common reasons for dental anxiety is the loss of control a patient feels while the dentist is prying away at their teeth. Gaining back control of the situation is easier than you might think. Have your dentist explain each step of the procedure before it’s started. Have he or she show you the tools they plan to use, and don’t be afraid to ask questions. Establish a hand signal to use if you need the dentist to stop at any time, and always speak out when you have concerns about a particular part of the procedurel there may be alternatives that your dentist can use.

A VISIT TO THE DENTIST DOESN’T HAVE TO BE SOMETHING YOU DREAD TIME AND TIME AGAIN. WITH A LITTLE IMPROVISING, IT CAN BE A PLEASANT EXPERIENCE, ALLOWING YOU TO SIT BACK, RELAX AND LET YOUR DENTAL ANXIETIES DECAY.

marionhealthyliving.com | NOVEMBER 2013

WORRIED WOMAN©BEVAN GOLDSWAIN, DENTAL TOOLS © NATA-LIA/SHUTTERSTOCK.COM

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Sources: WebMd.com, DentalFearCentral.org

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RAO_Tompkins HLhalfpage.pdf

10/3/13

2:23 PM

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NOVEMBER 2013

Dr. Tina Chandra

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reasons to rest I

n a workaholic culture like America’s, naps are becoming increasingly important yet increasingly rare. According to the CDC, 41 million workers in the nation aren’t getting enough sleep at night and should be making up for it with daily naps. Now, naps aren’t just for children, lazy teenagers or Snoopy on his doghouse. They’re for anyone with a specific task to perform and not enough energy to accomplish it without first catching some z’s.

sleep for success A study by NASA revealed that a 40-minute cat nap improved pilots’ and astronauts’ performance by 34 percent and alertness by a full 100 percent. Even though a nap won’t make up for significant sleep loss at night, a brief snooze can promote a better mood, increase alertness and boost performance level. Napping also improves working memory, used when completing complex tasks, as well as memory retention.

break the cycle Most animals are considered polyphasic sleepers, meaning they sleep in multiple cycles throughout a 24-hour period. Humans are one of the few mammals that don’t engage in “microsleeps,” and there is no scientific evidence to prove that people are meant to sleep in one lump sum. Romans practiced sexta, later called siesta in countries like Spain. Other cultures promote brief naps throughout the day in order to maximize productivity and employee morale. Although it’s safe to say U.S. businesses may not implement a scheduled nap time in the near future, it’s certainly an idea worth considering.

creativity and cortisol Sleep specialists claim napping improves sensory perceptions like taste and sound. It also resets the mind and allows creativity to flow more easily by removing all the frenzied thoughts of a tired, pre-nap mind. Speaking of creativity, naps are an inventive way to blast belly fat. Sleep deprivation causes excessive production of the hormone cortisol, which increases abdominal fat while weakening the immune system. Sleeping releases a growth hormone to counteract cortisol to refresh both mind and body.

marionhealthyliving.com | NOVEMBER 2013

snooze clues USE THESE POINTERS TO HARNESS THE POWER OF THE NAP WITHOUT ANY NEGATIVE SIDE EFFECTS. • NAP 10 TO 30 MINUTES TOPS. SHORTER NAPS HELP PREVENT SLEEP INERTIA (THAT GROGGY, POST-NAP HAZE) AND WON’T INTERFERE WITH NIGHTTIME SLEEP PATTERNS. • DO IT SIESTA-STYLE BY NAPPING AROUND 2 OR 3PM. MOST PEOPLE EXPERIENCE AN AFTERNOON SLUMP, SO INSTEAD OF DREDGING ALONG, TAKE A POWER NAP AND REENERGIZE TO TACKLE THE REST OF THE DAY. • FIND A HAPPY (NAPPY?) PLACE TO SNOOZE. MAKE IT QUIET AND DARK WITH A COMFORTABLE TEMPERATURE FOR OPTIMAL SLEEPY TIME.

ILLUSTRATIONS BY CASEY ALLEN, PILLOW©PICSFIVE/SHUTTERSTOCK.COM

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Sources: mayoclinic.com, The Art of Manliness, sleepfoundation.org, cbsnews.com, artofmanliness.com

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BLOOD CELLS©RAMONA KAULIZKI, WATER DROPS©C.BARTOW, TISSUE BOX©SERGIY KUZMIN, TOILET©AFRICA STUDIO/SHUTTERSTOCK.COM

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heal T thyself

he human body is an amazing functioning being that is operated by billions of individual cells and complex systems. And although modern science has granted us far longer life spans than our ancestors, our bodies come equipped with their own set of life-sustaining systems. Noting that we have been around for a few thousand years, it’s safe to say on a whole that these systems do a pretty good job at keeping us alive.

Here are a few ways in which the body can heal itself, sans modern medicine. FEEL THE RUSH Feeling the effects of yesterday’s sweat-session? Inflammation occurs when the body senses damage and sends a rush of healing blood, oxygen and nutrients to the site. It’s the first step in the healing process, and although it may be tempting to reach for pain relief via a pill, if the pain is not severe, let the body do its job. NSAIDs interfere with the natural healing process and rob the body of the chance to repair the damaged muscles.

TURNING UP THE HEAT

Even the most mild of infections can cause someone to burn up. A fever is the body’s attempt to kill invaders. Most viruses thrive at 98.6˚F. Once the body senses an intruder, it quickly adjusts the thermostat to keep infection at bay. Unless you are in serious discomfort, allow the fever to run its course. If you need to take medication, keep in mind that you only want to lower, not eliminate, a fever.

PASS THE TISSUES

Sources: webmd.com, bodyinbalance.com

There’s nothing pretty about it. Mucus lines our nose, throat, sinuses, lungs and intestinal tract. The sticky stuff not only prevents drying out of these important passages but also catches unwanted germs and bacteria, preventing them from further entrance into your body. When you have a cold, avoid taking decongestants. They tend to dry up nasal passages, interfering with mucus production.

MAKE WAY FOR A QUICK EVACUATION! Whether it was that three-day-old tuna salad or a host of nasty germs, your body is going to get the offending intruders out quick. Vomiting and diarrhea are another way the body ousts invaders. Although generally harmless, if vomiting and/ or diarrhea are prolonged, monitor for dehydration (especially in the young and elderly). Otherwise, you probably have no choice but to wait it out.

NOVEMBER 2013

| marionhealthyliving.com

BY JOANN GUIDRY

ather than relaxing with a cold drink in hand, Sally Chappell prefers her weekends to have a little mud in them. Throw in some obstacles like scaling an 8-foot fire wall or climbing a cargo net and she’s even happier. In fact, on most weekends Sally indulges in what’s become her obsession—competing in obstacle races and mud runs. And for those who really want a challenge, many events combine both elements, hence the term obstacle mud runs. These events have names like Battle Dash Obstacle Challenge, Mile of Pain, Superhero Scramble, Tough Mudder and the ominous Spartan Death Race. They vary in distance from 200 yards to 26.2 miles (yes, that’s marathon distance); some even take place at night or over days. A sampling of what a competitor will encounter on a course includes mud crawling, rope climbing, plank jumping, scaling fire walls, zip lining, leaping flaming hay bales and negotiating through mazes seemingly created by mad men that test not only your athleticism but your sanity as well. Some events are timed, while others are simply called ‘challenges.’ One suspects the challenge being that you survive.

marionhealthyliving.com | NOVEMBER 2013

and then went on to break and train horses “I love all of the races. But the more for clients. After college, she began challenging the event, the better I like it,” exercising race horses. At 27, Sally decided says Sally, 50, a former jockey who took up she wanted to become a jockey. the sport three years ago. “I like to have fun, “Most people who become jockeys start but I’m super competitive, too.” when they’re teenagers, so I was getting a Indeed she is. Case in point was a late start,” says Sally, an extremely wellweekend this past August. First, Sally muscled, petite blond. “But I knew I could do competed in the Central Florida/Orlando it if someone just gave me a chance.” American Mud Race on Saturday. The Based mostly at Oklahoma City’s 5K (3.2 mile), 20-obstacle event was Remington Park and other Midwest tracks, held at a motor cross course and included Sally rode successfully for 14 years. Over racing through a wooded area and natural that span, her mounts earned more than $2.1 water obstacles, aka mud bogs and million in purse money. Being a jockey is a swamps. Then on Sunday, she moved on dangerous profession, rife to the Battle Dash Obstacle with injuries, and Sally Challenge in Winter Garden suffered her share. at a private ranch. Described “I broke many ribs, as a ‘Ninja Warrior-type my pelvis, an ankle and obstacle course,’ this 200had to have knee surgery,” yard daunting dash takes says Sally. “By the time I competitors through a series was 42, I was beat up and of ever-increasingly difficult tired. I decided it was time obstacles. Think climbing to retire from riding and free-hanging rope ladders find a new outlet for my and flipping giant tractor competitive nature.” tires. But the double-dare Shortly after moving weekend was no problem for to Ocala in 2004, Sally Sally. A member of Team began competing in road MudRunFun (Southeast) and races, like the Ocala racing in the Elite division, —SALLY CHAPPELL Half-Marathon, and she was the Overall Female later in triathlons. She Winner in both events. In the quickly amassed winner’s Battle Dash, she collected a medals, trophies and other prizes. Then she $500 first prize. discovered obstacle mud runs and was soon “When you first start doing these events, getting dirty every weekend. As for training you just want to get through them,” says for the events, Sally describes her regime as Sally, whose 24-year-old son, Casey, often “a minimalist one that includes some interval joins her at the races. “But then you start to sprint training for speed and weight work develop different techniques to handle the in the gym for upper body strength.” Her various obstacles and your times start to training diet is just as bare bones, usually improve. The better you are at technique, the downing a whey protein banana shake two faster you complete the courses. That’s when hours prior to a workout and/or event and you start winning.” another 30 minutes afterward. Sally doesn’t remember a time she wasn’t “The racing, not the training, is what competitive at whatever sport she pursued. gets me excited,” says Sally, who has an Growing up in Santa Fe, New Mexico, she overflowing treasure trove of winner’s spoils was a state high school track champion. At and has lost count of how many events she’s the University of Texas, where she earned a competed in. “I like to go fast, and I like to bachelor’s degree in adult health and fitness, win. That’s what makes me happy.” she was also on the track team. A horseThat and crawling through a little mud. crazy kid, Sally rode, showed hunter/jumpers

“I love all of the races. But the more challenging the event, the better I like it.”

WANT TO KNOW MORE? MudRunFun.com mudrunguide.com active.com

NOVEMBER 2013

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Be careful if you set out to see what it’s all about.

Steve Bower / Shutterstock.com

Spending a few hours on the trail can lead to a serious case of wanderlust.

aybe you’ve seen them before on your travels through the Sunshine State: dollar-sized orange rectangles painted on telephone poles, trees and fence posts. They are found in cities, along rural country roads, through state parks and national forests, and deep in the woods where they are seen by only the most intrepid of adventurers. These orange “blazes” mark the route of the Florida National Scenic Trail, a 1,000-plus-mile linear path that stretches from Big Cypress National Preserve in the Florida Everglades to Fort Pickens in Pensacola. The Florida Trail—or FT as it’s commonly called—cuts a path mostly up the middle of the state through some of Florida’s wildest and most scenic areas.

marionhealthyliving.com | NOVEMBER 2013

Sm ith

FOUNDER OF FTA, JIM KER

COURTESY OF FLORIDA TRAIL

Ph oto by Ba rt

ASSOCIATION

One Man’s Vision

the group decided where we wanted it to enter the forest on the southern end and where we wanted it to exit. Fred “I talked my brother into taking an overnight hike in Smoky linked it up from Clearwater Mountains National Park,” says Jim Kern, founder of the Campground to Juniper Florida Trail. “We didn’t have any tents or sleeping bags. Springs.” We just rolled a couple of canned goods in blankets that Take on a project like building we got off the motel bed and started hiking,” he says with a a trail that runs the length of the chuckle. “The whole thing was miserable—it was terrible, state and you are bound to run into and that finished my brother’s interest in backpacking.” problems along the way. Some of those problems arose This was 1961, and although the Smoky Mountains right from the start. trip was the end of backpacking for Kern’s brother, Kern “When we approached the Forest returned home to Florida in search of his ideal hiking trail. Service with the idea of building “I came back and immediately found out that there was a hiking trail through Florida, they no long-distance trail,” he says. “So then I thought, why not probably thought it was a silly idea but build a long distance trail?” said ‘go ahead,’” says Kern. “So we did, And with that inspirational thought, the Florida Trail and pretty soon people were stopping in Association was formed a few short years at the ranger’s office and asking ‘Where’s later in 1964. the trail?’ They got the message real quick In 1966, Kern set out on a 160-mile hike that they were out of the loop and didn’t know to dramatize the need for a long-distance anything about it,” Kern laughs. Turns out that the hiking trail in Florida. newly blazed trail didn’t fit into the long-range plans “The Miami Herald did a Sunday of the forest and had to be moved. “It was a huge effort supplement feature of that,” he says. that Mulholland and his friends put into that,” says Kern. “People read about it, and those “Boy, that was a bad day.” people that wrote in became the first members of the Florida Trail Association.” Dues were just a dollar a year. The first official section of the Florida Trail was created in the Ocala National Forest. Fast-forward to 2013. Countless volunteers, land managers, county governments, state and federal agencies, “One of the first people who wrote water management districts and private landowners me very early on was a guy named support the trail. The trail was officially designated as Fred Mulholland from Tampa,” Kern remembers. “He stepped up and a National Scenic Trail—one of only 11 in the United wanted to build the first section States—by an act of Congress in 1983. Today, it provides in the Ocala National Forest, and users a unique look at the natural beauty of the state and is

The Route

NOVEMBER 2013

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Hikes Near Ocala

No time to do the whole trail? No worries. There are plenty of day, weekend and weeklong hikes to be had right in the Ocala area. These range from linear hikes on the official Florida National Scenic Trail route to shorter loop and side trails that are also part of the Florida Trail system. JUNIPER SPRINGS NATURE TRAIL: GET A LOOK AT TWO OF THE MOST SCENIC FRESHWATER SPRINGS IN FLORIDA AT JUNIPER SPRINGS RECREATION AREA IN THE OCALA NATIONAL FOREST. THE TRAIL IS LESS THAN A MILE IN LENGTH AND IS MOSTLY BOARDWALK, MAKING IT AN EASY HIKE FOR ANYONE. THE TRAIL FOLLOWS ALONG JUNIPER RUN, THROUGH DENSE SUBTROPICAL FOREST AND LINKS BACK TO FERN HAMMOCK SPRINGS. LOOK OVER THE EDGE OF THE FOOTBRIDGE, WHERE YOU’LL SEE THE SANDY BOTTOM OF THE SPRINGS BOILING AS CRYSTAL CLEAR WATER MAKES ITS WAY TO THE SURFACE. THE YEARLING TRAIL: NAMED AFTER THE PULITZER PRIZE-WINNING BOOK BY MARJORIE KINNAN RAWLINGS, THIS 5.5-MILE LOOP TRAIL TRAVERSES THE AREA WHERE RAWLINGS SPENT TIME WITH THE LONG FAMILY IN 1933. THIS SAME LOCATION WAS USED AS THE SET FOR THE 1940S MOVIE ADAPTATION OF THE BOOK, STARRING GREGORY PECK, JANE WYMAN AND CLAUDE JARMAN, JR. AS JODY. TO ACCESS THE TRAIL, LOOK FOR THE YEARLING TRAIL SIGN ACROSS FROM THE ENTRANCE TO SILVER GLEN RECREATION AREA IN THE OCALA NATIONAL FOREST. HOLLY HAMMOCK HIKING TRAIL: HEAD SOUTH OF OCALA ON SR 200, PAST CR 484 TO THE CROSS FLORIDA GREENWAY. KEEP AN EYE OUT FOR THE ROSS PRAIRIE TRAILHEAD SIGN AND DRIVE BACK TO THE PARKING AREA. THE TRAIL IS A 2.4-MILE LOOP, PASSING THROUGH OAK HAMMOCKS, SAW PALMETTO AND OPEN PINE FORESTS. HERE’S A TIP: DO THIS TRAIL IN THE WINTER MONTHS WHEN THE AMERICAN HOLLY TREES WILL BE LOADED WITH BRIGHT RED BERRIES. ST. FRANCIS TRAIL: ONCE THE SITE OF AN 1880’S BOOMTOWN ON THE ST. JOHNS RIVER, THIS SOUTHEASTERN SECTION OF THE OCALA NATIONAL FOREST OFFERS HIKERS TWO LOOP TRAILS. CATCH THE HIGHLIGHTS ON THE SHORTER 2.8-MILE LOOP, OR TAKE A DAY AND HIKE THE 7-MILE LOOP, PASSING THROUGH FLOODPLAINS, OAK HAMMOCKS AND PINE FORESTS. SEVERAL BRIDGES CROSS OVER SMALL STREAMS ALONG THE TRAIL. SAVE THIS HIKE FOR DRIER TIMES OF THE YEAR, OR BE PREPARED TO SLOG THROUGH WET SECTIONS OF THE TRAIL. FLORIDA NATIONAL SCENIC TRAIL: IF YOU ARE UP FOR THE CHALLENGE, HIKE THE 70-MILE LINEAR ROUTE OF THE FNST THROUGH THE OCALA NATIONAL FOREST. GIVE THIS SECTION A WEEK TO 10 DAYS TO COMPLETE, OR ARRANGE FOR A SHUTTLE AND BREAK THINGS UP INTO SMALLER SEGMENTS. THE SECTION BEGINS IN THE SOUTH AT CLEARWATER LAKE RECREATION AREA AND ENDS IN THE NORTH AT RODMAN RESERVOIR, SOUTH OF PALATKA. PROPER PACKING AND PLANNING IS THE KEY TO HAVING A SUCCESSFUL HIKE, SO MAKE SURE TO SPEND SOME TIME WORKING ON THE LOGISTICS OF YOUR TRIP.

marionhealthyliving.com | NOVEMBER 2013

PHOTOS BY KEV

IN MIMS

MAP OF THE FL TRAIL

the only trail in the National Scenic Trails system where one can explore a semitropical ecosystem. For those seeking a long-distance trail, the Florida National Scenic Trail is the perfect winter pathway, according to Kern. “From December through March, where are you going to go hiking?” he says. “You aren’t going to (go) hiking in the Smokies, the Rockies or the Sierras. They are all snowed in,” he continues. “The only place that’s really good for hiking is Florida.” Most hikers start their journey in the south, beginning at the Oasis Visitor Center in Big Cypress National Preserve. That’s a recent change from the historic southern terminus a few miles away on Loop Road. From there, hikers head north around Lake Okeechobee, through the middle of the state and turning left into Florida’s panhandle. The current northern terminus is at Fort Pickens along the Gulf Islands National Seashore—but just like the southern end, in the future, that may change, too, Jim Schmid, Trails Manager for National Forests in Florida, explains. “We’ve had meetings with the Gulf Islands folks and have contemplated putting a monument at Naval Live Oaks Visitor Center and making that the end point,” says Schmid. “This way, it anchors at two National Park Service visitors’ centers.” Those familiar with hiking in other parts of the country may notice a definite lack of topography and scenic mountain vistas on the Florida Trail. “I am just not put off by a lack of mountains,” says Kern. “There are great vistas along the banks of the Suwannee River, and there are great vistas in Big Cypress National Preserve. There’s lots of sky. You can be in Montana, they call it the big sky country,” Kern continues. “I get that same feeling in the Big Cypress National Preserve. I love hiking in there.” Like many other national scenic trails, the Florida Trail still has gaps to close. There are sections of the trails where hikers will encounter roadwalks

as they pass between protected corridors of land. “Floridians have to decide if they want this trail,” says Kern. “My great hope is that sooner rather than later, Floridians prompt their legislators and say that we need to save this, and the only way to save it is if we provide the legal mechanism to buy the last mile.” Wherever the finalized route leads, Kern hopes that the Florida National Scenic Trail not only serves as a pathway for adventure and discovery but helps to create future advocates for natural Florida. “They’ll help us to hang on as best we can to what’s left,” says Kern. “That’s the idea.”

Need More Info? For more information and recommended reading, here are some resources to check out: Trail Reflections, 50 Years of Hiking and Backpacking by Jim Kern, kernhousepublishing.com 50 Hikes in Central Florida by Sandra Friend, sandrafriend.com For local chapter information and how to volunteer on the trail, visit the Florida Trail Association website at floridatrail.org. Keep abreast of changes and provide input on the trail by visiting the National Forests in Florida’s website at fs.usda.gov/fnst.

NOVEMBER 2013

| marionhealthyliving.com

marionhealthyliving.com | NOVEMBER 2013

OCALA-BASED PHARMACIST SUZY COHEN IS ON A MISSION. SHE WANTS YOU TO BE AND STAY HEALTHY. And Suzy wants you to watch out for muggers of your health, specifically prescription and over-the-counter drugs. Hence the name of her health book—Drug Muggers: Which Medications Are Robbing Your Body of Essential Nutrients and Natural Ways to Restore Them. Whew, that’s a long title. But according to Suzy, vital nutrients being depleted by drugs is a big problem. Big enough for her to add it to her keep-you-healthy bucket list. Suzy, who has been a licensed pharmacist for more than two decades, began writing her internationally syndicated Dear Pharmacist column in 1999. She is a member of the Institute for Functional Medicine, American College for Advancement in Medicine and the American Association of Anti-Aging Medicine. Her first book, The 24-Hour Pharmacist, was published in 2007 by HarperCollins and later re-issued by Rodale Books. The latter published Cohen’s Diabetes Without Drugs in 2010 and Drug Muggers in 2011. Known as “America’s Most Trusted Pharmacist,” Cohen has been featured in many magazine articles, as well as on numerous radio and television programs, including The Dr. Oz Show and The View. She also hosts a medical minute spot on the syndicated TV health show Know the Cause. Marion Healthy Living caught up with Cohen to talk about her health mission and get her advice on how not to be a victim of drug muggers.

HL: THE FIRST QUESTION HAS TO BE WHAT’S A DRUG MUGGER AND HOW DID YOU COME UP WITH THE TERM? SC: I define a drug mugger as an over-the-

counter or prescribed medication, food, herb, medical condition or lifestyle choice that is capable of robbing your body’s natural stores of an important vitamin, mineral or hormone. My husband, Sam, actually came up with the term in a moment of brilliant inspiration.

HL: WHAT INSPIRED YOU TO WRITE DRUG MUGGERS? SC: I began to realize that when a person

started a medication, they soon needed another one to take care of the pesky side effects from the first. When I did some research into this, it dawned on me that the nutrient depletion from medications could cause side effects. I was inspired to educate consumers that putting back what medication stole could help them feel better, and perhaps prevent the need to get on the medication merry-go-round.

HL: WHAT’S THE CONNECTION BETWEEN PRESCRIPTION AND OVER-THE-COUNTER DRUGS’ SIDE EFFECTS AND DRUG MUGGING? SC: Prescription and OTC drugs that

cause side effects do so most often (if not always) via the drug-mugging effect. People have symptoms that are so insidious and that can develop months to years later, they often don’t make the connection. There are hundreds of published articles and studies about nutrient depletion by drugs. The problem is that the information hasn’t been widely disseminated, but this is something very important for people to know for their health.

COMMON DRUG MUGGERS & THE NUTRIENTS THEY ROB ANTIBIOTICS: B VITAMINS, CALCIUM, MAGNESIUM, IRON, BENEFICIAL GUT BACTERIA ANTIDEPRESSANTS: VITAMIN B6, IODINE, COQ10, RIBOFLAVIN ANTI-ANXIETY MEDS: MELATONIN ACID BLOCKERS: ALL NUTRIENTS BECAUSE THESE DRUGS ALTER THE PH OF THE GUT BLOOD PRESSURE MEDS: ZINC, MAGNESIUM, POTASSIUM, CALCIUM, COQ10, MELATONIN, VITAMIN D NSAIDS: VITAMIN C, FOLIC ACID, IRON ORAL CONTRACEPTIVES/ HRT: BENEFICIAL GUT FLORA, MAGNESIUM, ZINC, B VITAMINS, VITAMIN C STATINS: COQ10, POSSIBLE VITAMIN D THYROID MEDS: IRON, CALCIUM Source: Drug Muggers: Which Medications Are Robbing Your Body of Essential Nutrients and Natural Ways to Restore Them, by Suzy Cohen, RPh; 2011, Rodale Inc.

HL: WHAT’S THE ANSWER TO COUNTERING DRUGMUGGING EFFECTS? SC: Like any other problem, the first thing

to do is become aware that there may be a drug-induced nutrient depletion happening

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in your body causing your symptoms. Once you’re aware, you can take a look at all your symptoms, try to determine when they began and then act to restore your nutrient balance. For example, let’s say you’ve developed Source: The New York Times leg cramps and have been diagnosed with restless leg syndrome. The leg cramps may not really be a result of a disease called restless leg syndrome but instead a side effect from some drug you’re taking. Leg cramps are associated with over 200 drugs via their drug-mugging effect of CoQ10, which a deficiency of can very well cause cramps, muscle spasms and weakness. So restoring your body’s levels of CoQ10 could possibly cure your leg cramps and the restless leg syndrome disease that you thought you had.

$325.8 BILLION: AMOUNT AMERICANS SPENT ON PRESCRIPTION DRUGS IN 2012.

HL: ACCORDING TO THE IMS INSTITUTE FOR HEALTHCARE INFORMATICS, CHOLESTEROLLOWERING STATINS ARE AMONG THE TOP-SELLING PRESCRIPTION DRUGS. SO USING STATINS AS AN EXAMPLE, WHAT NUTRIENTS DO THEY MUG FROM YOU? SC: Primarily CoQ10 and possibly vitamin

D. CoQ10 is the powerful antioxidant coenzyme Q10, which produces the energy molecule ATP (adenosine triphosphate). Every single cell in your body needs ATP to function! ATP provides cellular energy for blood sugar regulation, muscle contractions, disease prevention, brain health and proper heart function. Statins slow down cholesterol production in the body by blocking an enzyme called HMG-CoA. Unfortunately, this is the exact same pathway where CoQ10 is produced, hence the drug-mugging effect of CoQ10. The higher the statin dose, the higher the depletion of CoQ10. Drug-mugging side effects may include fatigue, weakness, muscle cramps, memory loss, higher risk

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of cancer, frequent infection, liver damage and heart disease. But statin-induced CoQ10 depletion is completely preventable by supplementing with CoQ10 or ubiquinol, its more active, stronger version.

HL: ANOTHER AREA YOU COVER IN THE BOOK IS THE INTERACTION OF DRUGS WITH FOODS AND SUPPLEMENTS. STILL STICKING WITH STATINS, WHAT ARE SOME OF THE FOODS AND SUPPLEMENTS TO BE CAUTIOUS ABOUT? SC: Grapefruit and its juice can cause a

spike in statin levels in your body. When the statin level rises, the person may experience severe muscle aches, headache, liver enzyme elevations, liver damage, kidney damage, severe leg cramps, peripheral neuropathy (pins and needles sensations/numbness) and life-threatening rhabdomyolysis.

HL: IS GRAPEFRUIT THE NO. 1 FOOD THAT INTERACTS BADLY WITH THE LARGEST NUMBER OF DRUGS? IF SO, WHY? HOW ABOUT OTHER CITRUS FRUITS AND POMEGRANATE JUICE? SC: Yes, I think so. Grapefruit contains

an ingredient called naringenin, the bitter chemical that causes you to pucker when you eat or drink grapefruit. The naringenin prevents the proper breakdown of some medications, causing blood levels to spike. Some research suggests that pomegranate juice, tangerines and some oranges may have the same effect. And it doesn’t matter what time of day you drink or eat grapefruit or if you separate it hours between medication, the negative interaction remains.

HL: BESIDES PRESCRIPTION AND OVER-THECOUNTER DRUGS, YOU ALSO COVER LIFESTYLE DRUG MUGGERS. WHAT ARE SOME OF THOSE? SC: Wine is a drug-mugger of thiamine

(vitamin B1). Coffee is a drug-mugger of iron. Fat-blocker diet drugs can deplete vitamins A, D, E and K. Medical conditions such as pancreatic insufficiency, gallbladder disease, IBS, Crohn’s disease, gluten-intolerance or Celiac disease can inhibit the absorption of nutrients from the intestines. This makes it very important to supplement with high-quality nutrients through food and supplements.

HL: THROUGHOUT YOUR BOOK, YOU RECOMMEND A NUTRIENT SECURITY SYSTEM DEPENDING ON WHAT MEDICATIONS A PERSON IS TAKING. WHAT IS THE BASIC NUTRIENT SECURITY SYSTEM THAT YOU RECOMMEND? SC: I recommend Dr. Ohhira’s Probiotics

because they restore your own gut flora fingerprint and don’t just dump a million bacteria into your body that might cause adverse reactions. I also recommend Nutrex-Hawaii spirulina, a blue-green ocean algae superfood because it has the highest nutritional content of any other brand on the market.

HL: WHEN IT COMES TO GETTING AND/OR RESTORING THE VITAL NUTRIENTS WE NEED, WHAT’S BEST—FOOD, SUPPLEMENTS OR A COMBINATION OF BOTH? SC: Food is best, supplements next. In my

Editor’s Note: Suzy Cohen, a selfdescribed “nerdy pharmacist who likes to write, share information and eat chocolate,” is not a medical doctor. She urges her readers to discuss every aspect of their personal health with their physicians. It is not Cohen’s intention to diagnose, treat, cure or prevent any disease; her statements and the information in her books have not been evaluated by the U.S. Food and Drug Administration.

book, I have “Put This On Your Plate” and then follow up with “What’s In My Cupboard” sections. Eat fresh, living organic fruits and vegetables to get your nutrients. Juicing is wonderful, too. With supplements, do your research. You want to buy from reputable companies that produce high-quality products. Look for pure and unadulterated formulas that are free of artificial colors, sweeteners, fillers, preservatives and other unnecessary ingredients.

HL: UNFORTUNATELY, THERE ARE TIMES WHEN WE ALL HAVE TO TAKE DRUGS. SO WHAT’S YOUR BEST ADVICE ABOUT TAKING MEDICATIONS AND THEIR DRUG-MUGGING EFFECTS ON OUR HEALTH? SC: If you’re taking a medication and

develop side effects, track them on a calendar so you can see if they began after you started taking the drug. Then look up the drug and see what nutrients it depletes. If this matches with your symptoms, then you will know how to restore the nutrients. But, of course, always check with your doctor before taking any supplements with your drugs. As I said before, it’s all about being responsible for your health. And the best way to do that is to be aware and knowledgeable.

1. NEXIUM (ANTACID) - $6.0 BILLION 2. ABILIFY (ANTIPSYCHOTIC) - $5.9 BILLION 3. CRESTOR (CHOLESTEROL-LOWERING STATIN) - $5.1 BILLION 4. ADVAIR (ASTHMA INHALER) - $4.9 BILLION 5. CYMBALTA (SNRI) - $4.7 BILLION Source: 2012 Statistics/IMS Institute for Healthcare Informatics

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QUALITY CARE AGING POPULATION WRITTEN BY BONNIE KRETCHIK

hen people are young they often take their mobility for granted. Driving to the grocery store, scheduling appointments, visiting with friends or even just going for a walk and getting out of the house are all activities that people do day in and day out without a thought for years. Until one day, when they can’t.

There’s no denying it, everyone ages. And we hope everyone’s “golden years” will be just that, golden. However, as the decades increase, so does the difficulty associated with many everyday activities. Each day, hundreds of Marion County’s aging seniors find it more challenging to perform the tasks they took for granted as younger men and women. Although some need or want to transition into an assisted living environment, there are many who prefer to stay in the familiar comfort of their own homes for as long as possible. Those with

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family members close by can often count on them for the extra support. Yet, for some, family members either live too far or are unable to help to the extent that’s needed. That’s when Marion County Senior Services steps in. This year marks the program’s 40th year of offering a variety of necessary services to area seniors in need. From delivering hot meals to offering transit services to even just stopping in for a friendly visit, Marion Senior Services offers a wealth of caring services for those who find themselves needing extra help.

OLD MEN © DIEGO CERVO, FOOD © SUBBOTINA ANNA/SHUTTERSTOCK.COM

ABOVE AND BEYOND NECESSARY NUTRITION The World Health Organization states that elderly persons are “particularly vulnerable to malnutrition.” Although it’s true that caloric needs decline as people age, there is even more of a need for certain essential nutrients to combat the wear and tear of the aging process. Many don’t know or understand their nutritional needs, and cost can be an inhibiting factor, leaving those with limited funds to opt for less expensive (and less healthy) options. Then there is the vast majority who are homebound. Perhaps they can no longer drive or are suffering from an illness that keeps them confined to their homes. For these individuals, quality meals are few and far between. This is where the meal programs offered through Marion Senior Services are a lifesaver. “We offer two programs for two different populations,” explains Jemith Rosa, the community care director for Marion Senior Services. She’s been with the program for 18 years and has been instrumental in helping countless aging Marion County residents. She explains that the Meals on Wheels program is a state and federal government-funded program that delivers a hot meal to qualified individuals. Those who are either over the age of 60 and homebound or are under the age of 60 but are disabled to the extent that they cannot leave their homes are eligible for the program. Also, caregivers who provide 24-hour care may qualify as well. In 1973, when the program was first adopted, a group of volunteers delivered 13 meals. Today, the program is a full-time operation servicing hundreds of individuals throughout the county. “We deliver over 400 meals daily,” says Jemith. “We have 27 routes with 16 of them being managed by volunteers.” She explains that the meals are prepared by a Meals on Wheels-certified catering company that services several locations throughout Florida. Clients receive a menu each week. The meals are considered “hospital style,” meaning each dish provides one-third of the recommended dietary caloric and nutrient intake for the senior population. However, they cannot cater to special dietary restrictions such as “low sodium” or “low fat.” The meals are prepared and shipped to

11 different locations throughout the county. From there, drivers pick up a designated quantity for their specific route. Each meal is generally delivered to the client’s home between 11am and 1pm. Nation wide, Meals on Wheels services hundreds of thousands of individuals on a daily basis and is responsible for allowing many of them (93 percent according to a national survey performed by the U.S. Administration on Aging) to remain independent in their own homes. Although the meal delivery program would certainly be adequate, Marion Senior Services goes above and beyond for the county’s aging. “We provide what we call a ‘quality check.’ This is a vital part of our program,” says Jemith. She explains that the meal is not simply dropped off by a stranger. Rather, the delivery person will come in and personally visit with the client to assess their health and well-being. “If the client is sick or upset, they may not eat. With our program, you have someone checking in on you five days a week,” she explains. If the delivery person senses something isn’t quite right, they report back and a professional caseworker can evaluate the situation. This provides a sense of comfort for both the individual receiving the meal and his or her family members as well.

A DINING OUT ALTERNATIVE According to the Meals on Wheels of America website, one in every seven elderly persons in America are threatened by hunger, and Florida is ranked among the top 10 states for senior hunger risk in the country. Although many who face this risk qualify for the Meals on Wheels program, there are still others who don’t because they are not considered homebound or disabled. Marion Senior Services provides a program for these individuals, too. Congregate dining sites are situated throughout the county. Held in various community centers, these noontime meals offer more than a hot and wholesome lunch. “Similar to our Meals on Wheels program, the vital component is the socialization factor,” Jemith explains, adding that activities are offered each day before the meal is served. “You have to use your mind and keep active to stay healthy; it’s really like use it or lose it,” she says. This socialization time is a key component to senior health. Each day a different activity is offered. Arts and crafts, board games, speakers and presenters, exercise classes like tai chi and health screenings are some examples of what attendees can take advantage of before lunch is served. Menus are published every Monday in the Ocala StarBanner and are posted at each dining site. The main dining site located in Ocala also serves a 4:30pm meal.

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TRAVEL TROUBLE The inability to drive is not unique to the elderly. Although health issues can keep seniors from getting out and about, there are certainly individuals under the age of 60 who cannot provide transportation for themselves. Marion Senior Services offers transit services to all qualified individuals regardless of age. “We provide over 700 trips daily,” explains Jemith, noting that the transit service is probably the most utilized of all the programs offered. Over 50 percent of their employees are paid drivers for the program, and each one is a trained professional meeting Florida Department of Transportation guidelines. Individuals requiring transportation for various needs, including medical, business or education-related trips as well as for recreational outings and transportation to the congregate meal sites, may be eligible for the service. Group trips are also offered and will take individuals to a specific location for a set period of time. “We’ll take groups to places like Wal-Mart, supermarkets, the mall or other pre-arranged trips,” explains Jemith. Individual appointments should be arranged between 9am and 2pm if possible, but special arrangements can be made for those needing recurring medical treatments such as dialysis. A caseworker at Marion Senior Services can help determine a person’s eligibility for the program.

Sponsor A Senior

CARING COMPANIONS & HELP WITH THE HARD STUFF All too often, aging individuals find that their mind is young yet their bodies tell a different story. Some of the everyday tasks like straightening up around the house, changing light bulbs or just taking the dog out for a walk can become challenging over time. Luckily, Marion Senior Services provides a unique, in-home service for qualified individuals. “Our clients can work with a case manager to determine the extent of services they need,” says Jemith. She explains that the extra help seniors request allows them to maintain independent living status, yet they don’t have to run the risk of a fall or other injury performing difficult household tasks. “People want to stay in their homes as long as possible; this service allows them to do that,” says Jemith. Housecleaning, yard work and dog walking are some of the most requested services. Another unique component of Marion Senior Services is the simplicity of providing companionship. Senior companions arrange to spend time with those who often find themselves alone. They may meet for lunch or dinner, stop by to go for a walk or an outing or just drop in for a friendly chat. Daily telephone calls can also be arranged as reassurance that the individual is feeling well and isn’t in need of anything. Emergency alert response services are also provided. This socialization and companionship factor not only helps brighten the mood of a lonesome person but also provides a sense of comfort for both the individual and his or her family members.

FIDO HAS TO EAT TOO

$50

WILL PROVIDE ROUND-TRIP TRANSPORTATION FOR THREE INDIVIDUALS NEEDING MEDICAL CARE.

$80

WILL PROVIDE ONE MONTH OF MEALS FOR A HOMEBOUND INDIVIDUAL.

$100

WILL PROVIDE 10 HOURS OF RESPITE CARE FOR THE PRIMARY CAREGIVER.

$150

WILL PROVIDE 45 LUNCHES FOR ONE CONGREGATE DINING SITE.

$250

WILL PROVIDE PERSONAL CARE SERVICES 24 TIMES FOR AN INDIVIDUAL NEEDING HELP BATHING AND DRESSING.

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One of the more unique aspects to the Marion Senior Services program includes a Meals on Wheels for four-legged friends. Jemith explains that the Pet Meals on Wheels program was introduced in 2005 after caseworkers noticed a trend among clients with dogs and cats. “If a person is homebound, they aren’t getting out to buy dog or cat food, so the only option is to feed their own meal to the pet,” says Jemith, explaining that often half or more of the delivered meal was going to a pet, which isn’t healthy for the senior who needs the nutrition or the pet who often doesn’t. In 2005, Marion Senior Services partnered with the SPCA to provide pet meals for homebound seniors. At the program’s inception, meals were provided for 35 pets. Today, 69 dogs and 45 cats receive their meals via the program.

HANDS © GSPHOTOGRAPHY, DOG FOOD © KAREN ROACH/SHUTTERSTOCK.COM

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“It’s a very neat component,” says Jemith, pleased that it has grown over the years. To ensure that the pet is fed properly, the dog or cat is evaluated and their nutritional needs are assessed. Individual portions are delivered to the client, taking the guesswork out of how much to feed their four-legged friend. Although this extra component to the Meals on Wheels program might seem like a luxury, it won’t cost the clients one cent. “For so many individuals, the dog or cat is their only companion, and it’s important that the pet stays healthy, too,” explains Jemith. Each Wednesday, volunteers prepare hundreds of individual pet meals that are labeled and delivered to the clients. Jemith points out that meals are prepared for dogs, cats and birds only, though she jokes that not too many seniors in Marion County are fans of the more exotic pets anyway.

FINDING THE FUNDING & VALUABLE VOLUNTEERS Marion Senior Services is funded by a variety of agencies including the Department of Elder Care, United Way, Department of Transportation and Marion County Commission just to name a few. Community support and private donations are also what help keep the programs alive. Although Marion Senior Services employs approximately 135 employees, the magnitude of the services they offer would not be possible without the help of volunteers.

Senior Services By The Numbers EACH DAY:

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OVER

700 TRANSPORTATION TRIPS ARE PROVIDED

OVER

400 HOT MEALS ARE DELIVERED

OVER

200 LUNCHTIME MEALS ARE SERVED AT CONGREGATE DINING SITES

OVER

300 IN-HOME VISITS ARE SCHEDULED

YOUNG FEMALE DOCTOR © BEVAN GOLDSWAIN/SHUTTERSTOCK.COM

“We have anywhere between 350 and 400 volunteers at any one time,” says Jemith. We could never manage the complexity of the programs without them.” Volunteers have the option to take part in a variety of ways. They can deliver meals, serve at congregate dining sites or perform telephone checkups. They can also work as senior companions, which aside from offering quality time with a person gives a livein caregiver some beneficial time to themselves. “The volunteers really are a part of our team,” says Jemith, pointing out that often it’s their interaction with the seniors that keeps them active and at the same time relays important information to the staff. “They are the ones visiting every day or checking up on the phone; they can tell when the client isn’t feeling well or if something just isn’t right,” she says.

For those who want to help out but don’t have the excess time to contribute, there are various sponsorship opportunities available. “We actually have waiting lists since there is such a need for our services, and we offer a sliding scale for those who have trouble paying, so funding and contributions are vital to keep the programs going,” says Jemith. Through fundraising events and private and community support, Marion Senior Services continually reaches out to area seniors regardless of their ability to pay. For more information about the various programs and a list of volunteer opportunities, visit marionseniorservices.org or call (352) 620-3501.

Lunch Is Served! Congregate dining is a great way for seniors to enjoy a lunchtime meal and participate in a variety of activities. Lunch is served at noon Monday through Friday, and activities begin at 10am. Sites include:

BELLEVIEW: ST. THERESA’S CATHOLIC CHURCH FLEMINGTON: THE THOMAS CENTER FOREST: ST. JOSEPH OF THE FOREST CATHOLIC CHURCH MARION OAKS: MARION OAKS COMMUNITY CENTER OCALA: HARVEY FELLOWSHIP HALL AND MARION SENIOR SERVICES MAIN OFFICE (THIS LOCATION ALSO SERVES A 4:30PM MEAL.)

HERITAGE OAKS: HERITAGE OAKS OF OCALA (THIS SITE ONLY SERVES A DINNER BETWEEN 3-6PM.) SILVER SPRINGS SHORES: SILVER SPRINGS SHORES PRESBYTERIAN CHURCH SALT SPRINGS: VFW POST 10208 SPARR: SPARR UNITED METHODIST CHURCH WEIRSDALE: WEIRSDALE PRESBYTERIAN CHURCH

Meals cost Marion Senior Services $10 per person. Individuals are asked to contribute what they can for the meal, but no one will be turned away because of an inability to pay. For reservations, call (352) 620-3437. Sources: who.int, mowaa.org

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NURSE © MOTOROLKA / SHUTTERSTOCK.COM

G N I S R ra m

d To o N

eI By Debbi

“ I was just out of nursing school in 1978 and was in a downtown,

city hospital. I was a graduate nurse, an RN. At that time, they just put you out on the floor without any real orientation. I was terrified,” recounts Kathryn Linder, of her first real-life nursing experience. “Miss Holly was an LPN; she was the one who got me through my first year of being a real nurse. She made my life a lot easier. She was 20 years older than me and had a lot of life experience. I listened to everything she had to say. She never said, ‘Well, you’re the RN, you should know!’ If Miss Holly said, ‘Do you think we should call the doctor?’ I said, ‘Well, Miss Holly, if you think we should call the doctor, I think we should call the doctor!’ Miss Holly taught me that experience comes from everyone you work with, regardless of position. The medical technicians, nursing assistants, EMTs, medical residents… you learn from everyone, not just the people above you.”

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AN HISTORICAL ENDEAVOR

Today, there’s a more team-based approach to nursing. One of the oldest professions known to mankind, nursing developed from religious orders as increasing populations led people to see the need for public health. Laws governing public sanitation and health care began in ancient Rome, with evidence that instructions for daily care were dictated to attendants. As the Roman Empire flourished, public health principles continued to develop based on the earlier teachings of Hippocrates. Christian teachings to love and serve humanity also influenced the development of nursing.. During the Dark Ages, monasteries and convents closed, leaving no education for caregivers. As plagues ravaged the country, hospitals were filled with contagious, dying people, and only the poorest, desperate women would enter the work. Not until Florence Nightingale, the daughter of a wealthy and powerful British family, decided to become a nurse and spearhead reform of nursing education in the early 1900s did nursing emerge as an important and worthwhile field. In the United States, home-centered, family-delivered care was traditional until the early 19th century when the industrial era took shape and led to the urbanization of cities. As the number of hospitals increased, the need for caregivers grew. The Civil War created a demand for nurses, with some 20,000 men and women serving as nurses on both sides of the war. Professional nursing education began in the mid 1800s, and by the turn of the century, more than 500 nursing schools had opened across the country.

FOR THE LOVE OF PATIENT CARE

Today, the need for nurses is as critical as ever. As our population ages, experts warn we are nearing a health care crisis. The aging population means more patients are in the health care system, increasing the need for health care professionals, particularly in assisted and long-term care. The Florida Center for Nursing predicts that by 2025 Florida will face a nursing shortage that could prevent people from getting health care. It’s also predicted that 40 percent of our nurses are approaching retirement, with not enough young nurses to replace them. Most nurses are drawn to the profession out of a desire to help and care for people

and a love for science and the human body. Rachel Norman went into nursing specifically to assist in childbirth. “I always wanted to be in the delivery room,” she says. “Helping to deliver babies is just the greatest honor. Of course, it’s not always an easy or complication-free process, and there are times of heartbreak.” Norman recalls the delivery of twins where one twin was born healthy, but the other was in critical condition and ultimately died. “The mom was devastated, naturally. She wanted to be with both babies all the time but couldn’t. I tried to be as helpful as I could, taking care of the healthy baby so she could spend more time in the NICU (neonatal intensive care unit),” says Norman. “We knew the sick baby only had a matter of days, so all the nurses helped the parents celebrate her as much as possible. We held a little birthday party; the only one she would ever have. As sad as it was, it helped give the parents memories of their daughter, and that makes you feel really good about what you do.” “I have always liked working with kids, and I am a nurturer by nature,” says Sandy Sanders, a registered nurse since 1984. “My mom had been a nurse, so I saw all the different places you can work as a nurse and thought it was a good fit for me.” Like many nurses, Sanders kept her license active while she was raising her children and not working. “I use my nursing a lot, whether it is on the ball field, taking care of elderly friends and parents or just taking care of my own kids and husband,” she says. Most nurses agree that seeing patients achieve good health is a major reason they stay in the profession. “Watching a patient return to complete health after battling an illness, experiencing the beauty of the birth of a child, watching your support and faith help someone through a difficult time, having someone appreciate how well you started an IV, gave an injection or inserted a feeding tube,” are just some of the rewards Laura Barnes has received from 27 years as a registered nurse. Susan Fisher, who works in a long-term care facility, agrees that helping people get back on their feet is very satisfying. “I’ve had patients who were with me for weeks or months, going through rehab after surgery or an illness. You get to know them and their kids and grandkids,” Fisher says. “I

“

“I have always liked working with kids, and I am a nurturer by nature,

”

—SANDY SANDERS

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“In this community, we very often see couples come in who have been married 50 years or longer,” she says. “When you have a couple come in and one is watching the other pass on, the emotions they go through are so strong. Often, the couple doesn’t have family in town. We nurses are there as much for the surviving spouse as for the patient. We’ll keep checking on them, not for their medical care but for their emotional needs. We all know our time on this earth will come to an end, and when one spouse has to say goodbye to the other after such a long partnership, that’s a really tough thing. It’s a very special

CONSIDERING A CAREER?

FOR THE PERSON CONSIDERING A CAREER IN NURSING, THERE ARE MANY DIFFERENT AVENUES TO EXPLORE. TAKE A LOOK AT THE DIFFERENT LEVELS A NURSING CAREER HAS TO OFFER.

CERTIFIED NURSING ASSISTANT (CNA)

The CNA provides assistance with daily living tasks such as bathing, feeding, toileting, oral care and dressing. The CNA also monitors vital signs and takes height and weight measurements. CNAs are always supervised by an LPN or RN and may not delegate tasks to other providers.

LICENSED PRACTICAL NURSE (LPN)

LPNs are always supervised by a registered nurse or physician but may supervise CNAs. LPNs do not take patient assessments but can implement the plan of care set forth by a registered nurse. LPNs assist with daily living tasks and may administer medications, give injections, start IVs, perform wound care and administer various treatments. In Florida, LPNs are allowed to administer the same medications as registered nurses; however, some

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facilities don’t allow LPNs to manage IV drips or administer IV push medications.

REGISTERED NURSE (RN)

An RN assesses patients and develops their care plan, which takes into account the patient’s degree of independence, support from family or friends, dietary needs and ethnic or religious preferences. RNs take orders from physicians and supervise the other members of the nursing staff who implement the care plan. There are both twoyear associate degree and four-year bachelor’s degree programs in nursing leading to the RN credential. There is also a master’s degree in nursing. Nurses with a master’s degree can have one of three specialized roles in Florida. The clinical nurse specialist (CNS) can develop and implement care plans in specialized areas such as critical care or pediatrics. The public health or commu-

nity health specialist works in community-based programs to develop population-specific health education and disease prevention programs. The nurse administrator is responsible for the delivery of care to whole groups of patients in a specific hospital or agency.

ADVANCE REGISTERED NURSE PRACTITIONER (ARNP)

The ARNP is a master’s degree level RN who has an additional certification from the Florida Board of Nursing. ARNPs work under physicians but manage their own patients. They diagnosis medical conditions and prescribe medications; however, in Florida, ARNPs may not prescribe controlled substances. There are three categories of licensure for ARNPs. The nurse practitioner (NP) can diagnose and manage illnesses and conditions that are stable and without complications. They may educate patients

about self-care and counsel on behavioral affects on health care. The certified nurse midwife (CNM) cares for women in all areas of family planning, including prenatal, labor, delivery and post-partum care. The certified registered nurse anesthetist (CRNA) administers anesthesia and monitors patients while under anesthesia as well as during recovery.

DOCTORAL DEGREE (PH.D. OR DNS)

Obtaining a doctorate degree in nursing usually involves an additional three to six years of study after the master’s level. Nurses with doctorate degrees primarily work as professors or researchers and help improve nursing practice and education. However, effective in 2015, a doctorate degree in nursing will be required to practice as a nurse practitioner.

SKETCH © RETROCLIPART; NURSE © MARIDAV / SHUTTERSTOCK.COM

remember one particular patient, a woman in her 70s who was my patient for almost two months after she broke her hip. Every day I made time to visit with her. I’d read to her or listen to her stories about her grandkids. I felt like part of the family by the time she went home. On one hand, I was so happy to see her recovered and walking again, but at the same time, I felt like I was saying good-bye to my own mom. She and her husband would come back and visit the staff and the other patients occasionally. It’s those kinds of relationships that make nursing more than just a job for me.” Kathryn Linder has experienced similar emotions working in the emergency room.

“

It’s all I ever wanted to do, since I first played with nursing toys as a child, You have to be able to put others’ needs before your own and really have it in your heart that you want to take care of people.

”

—DOTTIE COOK, DNP

NOVEMBER 2013

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THE SHORTAGE SOLUTION

WANT MORE INFO?

Interested in learning about nursing education opportunities in Marion County? The following resources can help you navigate your way to a new career.

RASMUSSEN COLLEGE SCHOOL OF NURSING rasmussen.edu

COLLEGE OF CENTRAL FLORIDA cf.edu

CTAE marioncareertraining.com

TAYLOR COLLEGE taylorcollege.edu

marionhealthyliving.com | NOVEMBER 2013

Make no mistake, nursing can be a very stressful job. High patient loads mean nurses are often in a time management battle to get all their tasks accomplished. “The biggest challenge for me as a nurse was time management,” says Sanders. “I loved getting my patients cleaned up and giving them a little TLC, but some days, I had so many meds to give, dressings to change and IVs to hang that it was hard to give the patients much personal care.” Managing the nursing shortage would certainly help, and experts say the solution has to be multi-faceted. Kathy Whitson, MSN, RN, an instructor with the Rasmussen College of Nursing who was recently appointed by the governor to the Florida Board of Nursing, says the problem starts at the top. “We are finding that we don’t have enough doctoral-prepared nurses to fill the need in teaching positions in colleges and universities,” says Whitson, “which is just one facet of the nursing shortage.” For this reason, schools are developing more programs for registered nurses to bridge to the doctorate level to produce more nurse

NURSE © KURHAN / SHUTTERSTOCK.COM

educators at the university level. As more nurses obtain higher degrees and become nurse practitioners, they can help reduce physicians’ patient loads. “There’s a door for mid-level practitioners, like the nurse practitioner, especially in rural settings where there are not enough primary caregivers. The doctors can’t keep up with patient load,” says Justin Everts, MSN, RN, also a nursing instructor at Rasmussen College. Baby boomers are getting to the Medicare age, and with the new Affordable Care Act, more health care providers will be needed. Nursing employers are finding ways to offer incentives to bring more students into nursing schools. “Tuition assistance is pretty big in a lot of our acute care hospitals,” says Everts. “They contract with colleges to offer tuition reduction programs, or often employers will have tuition reimbursement programs.” These incentives play a role in drawing people back to school to seek second careers. Evert was in the military and took advantage of the Job Transition Partnership Act (JTPA), which supports people looking for second careers in service-related, gender-dominant fields. It provided funding for books, transportation and other expenses not covered by his GI Bill. “We see a lot of people coming out of military service or looking for second careers; a lot of the male nurses are coming from the military, as are paramedics,” says Everts. “It’s often financially driven; they are taking a step up. A lot of the guys want to go back into the military medical corps, so [obtaining a nursing degree] opens up more avenues.”

Sources: nursingassistants.net, Florida Nurses Association, Florida Association of Nurse Practitioners, Museum of Healthcare, American Association of Colleges of Nursing, Florida Center for Nursing, Rasmussen College School of Nursing

thing to be able to support someone through that time of life.” Dottie Cook, DNP, always knew she wanted to be a nurse. She started as a licensed practical nurse, then got her associate degree, bachelor’s degree, master’s degree and, finally, her doctorate degree in nursing. She sees patients at Family Care Specialists in Ocala. “It’s all I ever wanted to do, since I first played with nursing toys as a child,” Cook says. “You have to be able to put others’ needs before your own and really have it in your heart that you want to take care of people.” Cook has served on the crew of the Honor Flights, which takes veterans on trips to Washington, D.C. to pay tribute to their memorials. “I flew on three Honor Flights to Washington, D.C.,” Cook says. “The most rewarding thing in my 43-year nursing career was having the privilege of being on those flights with the heroes and make sure their health care needs are met. That was an experience I could have never have had if I wasn’t a nurse.”

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DECIPHERING

Dementia

November is National Alzheimer’s Awareness Month. Alzheimer’s disease is the most common type of dementia in the United States. Two families share their stories of loving someone with Alzheimer’s. By JoAnn Guidry

marionhealthyliving.com | NOVEMBER 2013

Dementia is a thief.

FRAME©VALENTIN AGAPOV/ SHUTTERSTOCK.COM PHOTO BY JOHN JERNIGAN

In its myriad forms, dementia robs a person’s memory, identity, dignity and independence. Not a specific disease, dementia is a broadly used term to describe a condition characterized by cognitive decline severe enough to interfere with the quality of daily life. Alzheimer’s disease is the most common type of dementia, accounting for 60 to 80 percent of cases. Vascular dementia, which occurs after a stroke, has the dubious distinction of being the second most common dementia type. Dementia is a brain-communication condition caused by damage to the brain cells. This communication glitch in various areas of the brain responsible for memory, feelings and thinking manifests as dementia symptoms. Brain cell damage in particular brain regions is associated with different dementia types. In Alzheimer’s, high levels of certain proteins damage the cells in the hippocampus region of the brain, which is responsible for learning and memory. This leads to memory loss, especially difficulty remembering newly learned information, which is generally one of the first symptoms of Alzheimer’s. Because there is no one definitive test for dementia, doctors rely on physical exams and lab tests, as well as medical and family history. One of the most important diagnostic factors is what changes the person has undergone in cognition, personality and behaviors, which can be self-reported and/or provided by a close family member. Although dementia can be diagnosed with a high level of certainty, it’s more difficult to identify the exact type. In the case of vascular dementia, a CAT or MRI scan can show telltale signs of a stroke. But, otherwise, many of the symptoms of different dementias can overlap one another. Alzheimer’s is a progressive neurodegenerative disease with the most significant risk factors being age, family history and genetics. According to the Alzheimer’s Association, it currently affects 5.4 million Americans. The majority of those with Alzheimer’s are 65 and older, but it is not considered a normal part of aging. Early onset Alzheimer’s can occur in someone in their 30s, 40s or 50s. An estimated 200,000 Americans suffer from early onset Alzheimer’s. There is currently no cure for Alzheimer’s, but there are FDA-approved drugs that temporarily slow the worsening of dementia symptoms to contribute to a quality of life for as long as possible. At the University of Florida Center for Movement Disorder & Neurorestoration, where Parkinson’s disease has long been

NOVEMBER 2013

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researched and treated, dementia patients are currently being referred there as well by their primary care doctors. “We do see a fair amount of patients with Alzheimer’s and vascular dementia,” says Dr. Sarah Fayad, a UF Department of Psychiatry assistant professor who also does clinical work at the CMDN. “One of the great things about the center is that it has a complete staff and facilities on-site. A patient can see any kind of specialist that deals with dementia and get all the workups and tests done without leaving the building. This makes it very convenient and comfortable for the patient and the family members.” According to Fayad, the main focus at CMDN is “to help patients and their family members cope better with daily activities and improve their quality of life.” CMDN is also currently part of a national clinical trial investigating the use of deep brain stimulation in Alzheimer’s patients. Fayad notes that deep brain stimulation has had some success in Parkinson’s patients and “the hope is that it will also prove beneficial for Alzheimer’s.” Ongoing worldwide Alzheimer’s research is focused on better treatments, delaying its onset and progression and ultimately prevention. In the latter category, researchers have significant evidence that taking preventive measures against dementia is important. This includes exercising regularly (40 minutes three times a week); sleeping enough (7-9 hours a night); eating well (Mediterranean diet); de-stressing (yoga/ meditation) and staying mentally active (challenging your brain with new activities). Two families whose lives have been touched by dementia were gracious enough to share their stories with Marion Healthy Living.

KAREN ANNE REGAN/ JANICE M. WOODS “The Life of the Party”

Karen Anne Regan’s mother, Janice M. Woods, was always the life of the party. “My mom had this incredible singing voice, and she loved to sing show tunes. My dad Frank played the piano, so they were quite an entertaining act,” recalls Karen Anne. “They were very social people, going to parties and performing for friends and family.” And while Karen Anne holds dear to those memories, her mother has lost them to vascular dementia. Today, Janice, 81, who is a resident at Ocala-based Memory Lane Assisted Living, doesn’t even recognize her daughter.

marionhealthyliving.com | NOVEMBER 2013

According to Karen Anne, her mother’s first signs of dementia began with general forgetfulness more than a dozen years ago. It seemed like little things at the time, she says, “like forgetting where the car keys were or missing an appointment.” Then, during a visit to her mother’s regular physician for a yearly checkup, a red flag showed up. “My mother told her doctor she was having memory issues,” says Karen Anne. “So the doctor began quizzing her, and she couldn’t even remember the names of her five children. A year later, she saw a geriatric specialist who put her through a battery of tests, including a CAT scan. That’s when they found out she’d had several undiagnosed mini-strokes, and she was diagnosed with vascular dementia.” Karen Anne was living in Albany, New York, at the time, and her parents were in Syracuse. She would visit as often as she could and made daily phone calls when she couldn’t. Her mother would often not remember if Karen Anne had called from one day to the next.

“My mother grew more and more confused,” says Karen Anne. “And more and more dependent on my father. She was briefly put on Aricept, but she was very sensitive to the drug. It made her sleep 40 hours at a time. She’d wake up, be weak and dizzy, fall and my father would have to call an ambulance to take her to the emergency room. It was a vicious cycle.” Karen Anne’s father died at 77 in 2009, she says “from a broken heart and the stress of caring for the woman he loved so deeply.” Karen Anne then brought her mother to —KAREN ANNE live with her in Ocala, where she and her husband John had moved to in 2004. Then, a little less than a year later, Janice began suffering from Sundowner’s Syndrome. The term comes from a dementia patient becoming more agitated and confused after sundown. In Janice’s case, she began waking up in the middle of the night and wandering around the house. “When she started sundowning, that’s when I knew it was time to move her into a facility for her own safety,” says Karen Anne, who began researching and visiting Ocala-area facilities. “I chose Memory Lane because it’s small, and I thought she’d be comfortable there. She has her own private caretaker and is doing as well as she can be.” While acknowledging the continued decline of her mother’s cognizant abilities, Karen Anne makes her visits as upbeat as possible. She brings family pictures to show Janice, asks her about the activities at Memory Lane and they talk about the weather. “I think she recognizes my voice but can’t really remember who I am,” says Karen Anne, 57. “This causes her a lot of anxiety. When I see this start, I usually make my visit short. I always like to make my time with my mother as positive as possible.” Since her personal experience with her mother’s dementia, Karen Anne has become the marketing director for Saber Healthcare, which operates Harbour House at Ocala, Harmony House at Ocala and Haven House at Ocala. The latter two are facilities for those with memory-impairment diseases, and Karen Anne is an Alzheimer’s Association support group facilitator there as well. She also serves on the local Walk To End Alzheimer’s committee. Although Janice has lost most of her memories, remarkably, if gently coaxed she can still sing, once again becoming the life of the party. “When my mother sings, that’s a good day for both of us,” says Karen Anne.

“When my mother sings, that’s a good day for both of us”

ALZHEIMER’S BY THE NUMBERS 6th: Alzheimer’s is the sixth-leading cause of death in the United States.

5TH:

Alzheimer’s is the fifth-leading cause of death for those 65 and older in the U.S.

68 SECONDS: An American develops Alzheimer’s every 68 seconds.

1 IN 3:

One in three seniors dies with Alzheimer’s or another dementia.

5.4 MILLION:

An estimated 5.4 million Americans of all ages have Alzheimer’s in 2013.

25 PERCENT:

Alzheimer’s cases increased by 25 percent in Florida from 2000 to 2010.

68 PERCENT:

Deaths from Alzheimer’s increased 68 percent in the US from 2000 to 2010.

$203 BILLION: Alzheimer’s care will total

an estimated $203 billion in health care costs in the US in 2013.

We are sad to report that Janice has since lost her battle with Alzheimer’s on Sunday, October 13, 2013. Our thoughts are with her family.

NOVEMBER 2013

| marionhealthyliving.com

PHOTOS BY JOHN JERNIGAN

GRAHAM & MARGARET SCHULZE “Lifelong Devotion”

Married to Margaret for 64 years, Graham Schulze wasn’t about to let Al come between them. When Margaret, who had been suffering with dementia symptoms for years was officially diagnosed with Alzheimer’s in 2011, Graham continued taking care of her. But soon it became overwhelming, more than Graham could handle even with family and home health care assistance. In 2012, the decision was made that it would be best for Margaret to go to an assisted living facility. And Graham went right along with her. Today, they share a small one-bedroom apartment at Hampton Manor. “She’s been my girl for 64 years, and I wasn’t going to let us be separated,” says Graham, 86. “We still live together, and we still share the same bed. When she’s having a particularly bad day, I tell people that Al is visiting. Al is Alzheimer’s.” It was a movie script, love-at-first-sight meeting for Graham and Margaret. He was a young U.S. Marine, and she was a Navy nurse. They met when Graham was taken to the military hospital in Bethesda, Maryland, after a car accident; Margaret was his nurse. One year later, they were married. Once out of the military, Graham became a Deputy U.S. Marshal and later an airline investigator, while Margaret continued her nursing career. They were active people, enjoying life and raising a son and a daughter. Soon, the family grew to four grandkids and

three great grandchildren. With some of their family eventually moving to Ocala, Graham and Margaret retired here as well 22 years ago. All was good until one day Margaret got lost coming home. “She had come to visit me in the hospital,” says Graham, who was there being treated for a chronic heart condition. “We had lived in the same house for 18 years, and when she left the hospital, she couldn’t remember how to get home. After driving around for quite awhile, she finally recognized a familiar street and made it home. But it scared her, and she decided to turn in her driver’s license.” After that, Margaret began forgetting a lot of little things, like names and what day of the week it was. After she had heart surgery in 2008, the memory lapses grew worse; she —GRAHAM SCHULZE became confused and agitated. After being seen by a neurologist a year later, Margaret was diagnosed with non-specific dementia. Graham and Margaret moved in with their daughter, Michelle, and also utilized home health care. Then came the Alzheimer’s diagnosis. “I did, we all did, the best we could to take care of her,” says Graham. “But it was just too much. This is the toughest thing I’ve ever been through. As a marshal, I chased after some bad guys and had some scary experiences. But none of that was as tough as dealing with Al.”

marionhealthyliving.com | NOVEMBER 2013

MEMORY BUTTON © JOHNKWAN/SHUTTERSTOCK.COM

“Most of the time, she doesn’t know that I’m her husband. But once in a while she’ll tell people ‘that’s my husband’ and call me by my nickname, Dutch.”

PHOTO BY JOHN JERNIGAN

10 WARNING SIGNS OF ALZHEIMER’S

• Memory changes that disrupt daily life • Challenges in planning or solving problems • Difficulty completing familiar tasks at home, work or at leisure • Confusion with time or place • Trouble understanding visual images and spatial relationships • New problems with words in speaking or writing • Misplacing things and losing the ability to retrace steps • Decreased or poor judgment • Withdrawal from work or social activities

Source: Alzheimer’s Association (alz.org)

• Mood, personality changes

Graham says Margaret, who’s 87, doesn’t really know where she is or who he is. “Some days she thinks she’s back in grade school. Other days, she says she wants to go home to New Hampshire to see her mother, who’s been dead for 34 years,” he says. “Most of the time, she doesn’t know that I’m her husband. But once in a while she’ll tell people ‘that’s my husband’ and call me by my nickname, Dutch.” Occasionally, Margaret will become very aggressive and lash out physically, posing a threat to herself and others. When this happens, Graham wraps his arms tightly around Margaret to restrain her until the moment passes. It’s the only thing he knows to do, holding on to the woman he loves for as long as he can.

Want to know more? Alzheimer’s Association (alz.org) Alzheimer’s Association/North Central Florida (800) 272-3900 (352) 372-6266

UF Center for Movement Disorders & Neurorestoration mdc.mbi.ufl.edu/

(352) 294-5400 UF CMDN Alzheimer’s Deep Brain Stimulation Clinical Trial Contact Stacy Merritt/(352) 273-5614

NOVEMBER 2013

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A Rare Jewel In Assisted Living

Alzheimer’s

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HE ALT H Y

body NUTRITION | FITNESS | BEAUT Y

WAX OR PARCHMENT PAPER:

which is right?

Source: finecooking.com

When it comes to the kitchen, which paper can take the heat? Wax paper is an inexpensive alternative to parchment paper for nonstick purposes, but remember, the paraffin coating can melt or char in the oven. For the perfect pan liner, stick with parchment. It’s impermeable and can even be reused the next time the cookie jar needs a refill.

NOVEMBER 2013

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body

arch analysis E

ver seen someone in public with eyebrows that made you raise yours? Maybe theirs were thin. Maybe they were perfect. Maybe there was only one. Whatever the case may be, our eyebrows can convey some of our personality traits to the world around us.

bigger and bolder The full brow look took over when Brooke Shields stepped onto the scene, and she is still rocking her iconic look today. Well-groomed, full brows give off an air of confidence. Today’s Brooke Shields are actresses Camilla Belle and Lily Collins. Their eyebrows are dark and tweezed into strong shapes that complement their bone structures perfectly.

HE ALT H Y

arches with authority

High arches in your feet: painful. High arches in your brows: awesome. Brows with serious arches put out an authoritative, I’m-in-it-to-win-it vibe, making them the perfect power brow. Properly placed arches are the keys to framing your face. Just don’t go too high or risk looking permanently astounded.

walk the line

Thinner brows make their women look fearless, which they must be if they’re willing to try this risky look. Too much plucking can leave eyebrows sparse and require extra makeup time in the mornings, but thin brows have been a staple of pinup girls and starlets for years. Don’t tweeze too much, and make sure the shape is right before you start paring them down.

blondie brows

PLUCK TO PERFECTION ANYONE WITH A BAD EYEBROW WAXING STORY CAN ATTEST TO THE IMPORTANCE OF SHAPE AND DEFINITION IN HAVING GOOD BROWS. EXPERTS AGREE THAT NO MATTER THE SHAPE, SIZE OR THICKNESS OF BROWS, CONSIDER THE SHAPE OF YOUR FACE BEFORE YOU GO ON A PLUCKING RAMPAGE. TO GET THE PERFECT SHAPE, BREAK OUT A BROW PENCIL AND DRAW IT ON LIGHTLY BEFORE YOU TWEEZE. ONLY PULL HAIRS THAT FALL OUTSIDE THE STENCIL. KEEP IN MIND THAT BROWS SHOULD BEGIN ABOVE THE TEAR DUCT, ARCH IN LINE WITH THE OUTER SIDE OF THE IRIS AND END AT ABOUT A 45-DEGREE ANGLE FROM THE OUTER CORNER OF THE EYE.

marionhealthyliving.com | NOVEMBER 2013

Sources: glo.msn.com, shape.com

Makeup time can be frustrating for those with blonde, barely there brows who want a stronger look. No worries light-haired ladies; all it takes is a little pencil and brow powder. Many makeup artists say that minimalist eyebrows have a soft elegance and lend themselves to the au natural look. Some models bleach their eyebrows to look edgier, so just own them. Gwyneth Paltrow has been owning hers for years.

HE ALT H Y

body

cosmetic consistencies A

few years ago, liquid eyeliner became a makeup phenomenon. The user-friendly liquid turned novice makeup artists into cosmetology school graduates seemingly overnight. When eyeliner made the jump from pencil to liquid, ladies began exploring the realm of makeup consistencies even further. Here’s a breakdown of the texture options on store shelves these days.

Sources: cosmopolitan.com, wisegeek.com, ivysays.com

powders

Powders are the most common makeup consistency and probably the safest. It’s easy to layer on too much liquid foundation, but loose powders are very forgiving. Powder shadows, blushes and bronzers are easier to blend and come in a wider array of colors. They’re great for those with oily skin because they don’t add moisture to the face. However, they tend to disappear by the end of the day. Unlike creams and stains, powder is a fickle friend that might leave you hanging.

tints & stains

Tints lie somewhere between a cream and a stain on the texture spectrum, usually coming in a gel consistency. Typically they’re used on the cheeks and lips and need to be applied quickly to avoid looking blotchy. Tints have some wiggle room on the blending time because they don’t set as quickly as stains, which are liquid. Pros say to apply both with fingers to ensure an even finish. Once they’re on, tints and stains are the longest-lasting makeup available. One word of advice: Stains will appear darker in the bottle than they’ll look on your face, so don’t be intimidated.

creams

Blush, eyeshadow, foundation, they all come in cream these days. Creams stay put longer and are a great choice for those with normal to dry skin. Eyeshadow creams provide a rich finish, but to prevent creasing, apply an eyeshadow primer or layer of foundation first. Their downfall is they’re not as blend-able as their powder counterparts. For one bold, long-lasting shade, opt for cream. For multiple colors, powder is still the best bet.

all-purpose products

For those of us who seem eternally on-the-go, all-purpose makeup products are essential, and they’re becoming more available and effective thanks to the variety in makeup consistencies. One tint or stain product in a subtle pink can add a touch of color to both lips and cheeks that will last all day, no reapplication necessary. Some cream sticks boast beautiful color for lips, cheeks and eyes, too. It almost sounds too good to be true, but rest assured, they really work. Invest in one to stash in your purse and you’ll never be without a pretty pick-me-up.

NOVEMBER 2013

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you can be a yogi! I

f you’ve been afraid to try yoga for fear of twisting yourself into a pretzel, think again. Although it’s true some advanced poses require a far more limber body than most of us have, there are several that even the most rigid of individuals can and should try. Check out these five poses you can do every day.

TIPS FOR PURPOSEFUL PRACTICE: • BREATH THROUGHOUT THE POSE. • MOVE SLOWLY INTO EACH POSE. • DON’T STRETCH BEYOND YOUR LIMITS; YOU WILL BECOME MORE FLEXIBLE WITH TIME. • TAKE A FEW DEEP BREATHS BEFORE EACH MOVEMENT. • CLEAR YOUR MIND AND INCORPORATE MEDITATION.

body

warrior This pose symbolizes strength and power. Begin standing straight and step your left leg back 3 to 4 feet. Bend your right knee so that it’s directly above the ankle. Raise your arms out to the sides and breathe. Hold for 30 seconds to one minute, then repeat with the other leg.

triangle You can move from the Warrior to the Triangle in one move. Simply straighten your bent leg and reach forward with one arm to the ground while the other reaches above to form a triangle. Hold for 30 seconds to one minute, then repeat with the other leg.

tree This is a balance and leg-strengthening pose. Begin by standing and shift your weight onto the right foot. Slide your left foot up your right leg until you reach the thigh. Keep your hands in a “prayer position” and continue to inhale and exhale slowly. Hold the pose as steady as possible for one minute; then repeat on the opposite leg.

cat-cow This is a great morning pose that stretches the entire spine. Begin on your hands and knees and look up at the ceiling. Inhale and slowly arch your back. As you exhale, round your back and look down toward your belly button. Repeat this movement slowly for one to two minutes.

downward dog This is one of the basic yoga poses. Begin on your hands and knees and slowly lift your knees off the floor by pressing back, keeping your feet planted on the ground. Keep your arms straight and lift the tailbone up. Stretch through the calves and breathe deeply. This stretch is energizing and opens up the back of the body. Hold for 30 seconds to one minute.

marionhealthyliving.com marionhealthyliving.com || NOVEMBER NOVEMBER 2013 2013

Sources: everydayhealth.com, yogaforbeginners.com

HE ALT H Y

body

HE ALT H Y

eliminating the add-ins T ake a look at an ingredient label on most packaged foods and you’ll notice it practically reads like a chemistry text book. Although we’ve managed to prolong the shelf life of lunch meat (who wouldn’t want to eat four-month-old meat?), what is all this chemical tinkering doing to our bodies? Before you dive into that bowl of neon orange mac and cheese, take a look at some of these food additives you should absolutely avoid.

artificial food dyes

sodium nitrate/nitrite

bht and bha

artificial sweeteners

For some reason, the food industry believes people want to eat colorful food. Their solution? To create a variety of artificial dyes. Many of the most dangerous are no longer on the market, yet there are still some that are widely used and have been linked to cancer in lab animals, including Red 3, Red 40, Blue 2, Yellow 5 and Yellow 6.

Sources: cspinet.org, healthlyliving.msm.com

These preservatives are responsible for prolonging shelf life in cereals, gum, chips, frozen sausages and vegetable oils. They have been found to affect the neurological system of the brain and form cancer-causing compounds in the body.

propyl gallate

This preservative is often used in conjunction with BHT and BHA. It has been poorly tested, but current studies link it to increased cancer risk. It is found commonly in meat products and soup bases.

potassium bromate

This additive increases the volume of baked goods. It has also been shown to increase cancer risk in animals.

The USDA tried to ban this “widely regarded as toxic” preservative in the 1970s because of its carcinogenic properties. Why is it still found in virtually all processed meats on the market? Because food manufacturers cannot come up with a better method for keeping meat brightly colored on the shelves for months at a time.

Aspartame, known as Nutrasweet or Equal, accounts for more adverse reactions than all other food additives combined. Others to avoid are Acesulfame-K, Sucralose and Saccharin due to their cancer-causing risk and poor testing.

brominated vegetable oil (bvo)

This emulsifier was taken off the “generally recognized as safe” list by the USDA in the 1970s. Yet, it’s still found in many popular citrus-flavored soft drinks. BVO leaves a residue in body fat and can be passed through breast milk leading to heart lesions, impaired growth and developmental problems in nursing children. BVO is banned in Europe.

NOVEMBER 2013

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HE ALT H Y

body the chef’s kitchen Each month, local chef and culinary expert Marie Glass Harrington cooks up something special to tempt your taste buds.

easy baked creamy pumpkin risotto

resh pumpkin has a shelf life of almost six months if uncut and kept in a cool place. Though the pumpkin harvest occurs in fall and early winter, pumpkin is a great fruit—yes, fruit—to eat during the fall but can easily be incorporated into your diet year-round. If you can’t find fresh pumpkin, substitute another squash—like butternut. Canned pumpkin is easier to find than fresh year-round. If you want to make this dish in the spring or summer and can’t find the puréed pumpkin at your grocery store, try looking in natural or health food stores; they usually carry it year-round. Pumpkin is a type of winter squash that is full of wonderful nutrients like beta-carotene, a type of antioxidant that converts to vitamin A in your body and is believed to protect against cancer and heart disease. It is also rich in antioxidants, fiber, vitamin C, vitamin K, vitamin E, potassium, iron and magnesium. Canned pumpkin offers nutrition as well as convenience. Canned pumpkin actually has up to three times the amount of beta-carotene found in fresh pumpkin because of its low water content.

Risotto is thought to be difficult and time consuming to prepare due to the traditional stirring necessary when cooked on the stovetop. Baking this dish in the oven makes it easy! The hardest part of preparing this meal is cutting the pumpkin. To make that step easier, pierce the pumpkin in several places with a fork and microwave on high for 45-60 seconds. Then use a large sharp knife to cut in half. Remove the seeds and stringy fibers with a spoon. 5

cups no- or low-sodium chicken or vegetable broth

cups Arborio rice

cups diced fresh pumpkin or butternut squash

15-ounce can pumpkin purée (about 1 1/2 cups)

1/2 cup finely chopped onion

teaspoon salt

1/4

teaspoon pepper

1/3

cup finely chopped fresh basil

1/4 cup finely grated Parmesan cheese 2

tablespoons mascarpone cheese

tablespoons olive oil

Preheat oven to 400°F. In a 3-quart Dutch oven or baking dish, combine broth, rice, fresh pumpkin, pumpkin purée, onion, salt, pepper, basil, Parmesan, mascarpone and olive oil. Stir to evenly combine. Cover tightly with foil, and top with the Dutch oven or casserole lid, if your dish has one. Bake, stirring every 15 minutes, until most of the water has been absorbed and rice is “puffed,” about 50 minutes to one hour.

marionhealthyliving.com | NOVEMBER 2013

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balance MIND | SPIRIT | FINANCE

rekindling

MEN HUGGING ÂŠ DIEGO CERVO / SHUTTERSTOCK.COM

kindness

November 13 is known â&#x20AC;&#x2DC;round the globe as World Kindness Day and is celebrated in numerous other countries. Introduced in 1998 by The World Kindness Movement, the day is meant to inspire people of all creeds to extend a kind gesture to their fellow man. Celebrate World Kindness Day by donating to a charity or simply holding a door for someone. Regardless of how you choose to do it, World Kindness Day is a great opportunity to extend a helping hand. NOV

NOVEMBER 2013

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HE ALT H Y

the chore

brigade

etween work, school and play, who has time to keep a house spotless? The chaos level seems to increase with the number of children involved. Instead of getting mired in the mess, turn those kids into a tiny tidying army by drafting them for chores. Here’s how to suit ‘em up and move ‘em out.

1. make sure their tasks are age appropriate. • Toddlers make a great cleanup crew, tossing dirty clothes into hampers, putting away toys and straightening covers on their beds. • Kids ages 4 to 5 can use their slightly steadier hands for chores like dusting and loading the dishwasher. • Those tall enough to see can set the table and wash dishes in the sink. For these children, 6 to 8, vacuuming and taking out the garbage are easy enough, too. • March soldiers ages 9 to 11 into the mess hall where they can help with food prep and lunch packing. They can also walk the dog and wipe down mirrors and counters around the house. • Finally, kids 12 and up can wash and dry clothes and help care for younger siblings. Yard work is great exercise for these preteens, so stick them behind a mower and let them go.

2. establish a system.

Two glass jars and a handful of colored Popsicle sticks can make all the difference. Assign each child a color, and write their appointed task on their Popsicle sticks. Throughout the day, kids can check their jar for chore sticks. Each time one is completed, they move it to the other jar. General Mom can check the status of her cadets’ to-do list, and little ones will have no problem knowing what needs done. Of course, there are a variety of chore charts available online, most of which can be printed out totally free. Browse the selection, and try a few out to see which ones best suit the family.

marionhealthyliving.com | NOVEMBER 2013

3. show them some love.

Kids love rewards, and there are plenty of options to try. Assigning monetary value to chores can teach kids how to use and save their money. Small toys will also do the trick, but often, little ones get even more out of a surprise adventure with Mom and Dad. When they’re done with chores for the week, treat them to a dollar store craft shopping spree or let girls play with Mom’s makeup. Rewards vary with every child, but as long as it’s special to him or her, the chores will seem well worth it.

Sources: sheknows.com, kidactivitiesblog.com, lovehugsandgiggles.blogspot.com

Kids dislike chores, sure, but usually it’s because they’re assigned some tough to-dos.

balance

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petscriptions S

Sources: Women’s Health Magazine, webmd.com

elf-medicating isn’t such a bad thing when the drug in question is actually a dog in question. Tons of studies have proven the myriad health benefits of spending time with a furry friend. Whether or not you’re an animal person, here are some reasons to consider adding one very hairy roommate to your life.

Whether it’s a disease or feelings of dis-ease, pets can soothe body and soul. Just by interacting with a dog or cat, our brains release serotonin and dopamine, two chemicals known to boost mood and increase calmness. Studies show that pet owners with high blood pressure, heart attack histories and even AIDS all feel happier and live longer than those sans pets. Anxiety-reducing pet powers also have been shown to replace actual pain medication in post-surgery patients. Those recovering with a pet at home or at physical therapy needed significantly less pain medication than those without. For folks with no health problems, having a pet is beneficial for reducing stress and feelings of loneliness. A quick cuddle releases oxytocin, known as “the love hormone,” and boosts the mood of both person and pet. Just petting an animal lowers heart rate and blood pressure, as does watching a fish do laps in its tank. When it comes to calmness, any animal will do the trick. Owners of active dog breeds know how much energy their pooches have to burn. But just think—channeling their

energy into your own exercise routine could be the motivation you need to get up and go. Burn calories with your canine by running, biking, or playing Frisbee at the park. An added bonus? Dogs are known date magnets and will increase your level of social interaction, even if it’s just a chat at the dog park. Aside from being good for the soul, pets also improve heart health. The CDC reports that pet owners—especially men—tend to have lower levels of cholesterol and triglycerides. Don’t worry, cat lovers, it’s not all about the mutts. Hold your kitty tight and you’ll be 30 percent less likely to experience heart attacks and 40 percent less likely to endure a stroke. As a matter of fact, feline fans are less susceptible to any cardiac diseases than their catfree counterparts. There are innumerable ways to boost your physical and emotional health, but really, are any of them as cute as this? For a loving companion, workout buddy or quality stress reducer, consider hanging with a pet.

NOVEMBER 2013

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balance

pep it up with peppermint.

the essentials P

roduced by plants, essential oils act to ward off harmful organisms or attract pollinator insects. Although these oils are crucial to the plant, they are also beneficial to people who seek to elevate different moods. Perfumes use essential oils for their fragrances, but they are used in combination with chemicals. To smell and feel better without all those toxins, some are turning to homemade essential oil sprays, which can be found at health food and vitamin stores.

DIY relaxation Do it yourself with this essential oil spray recipe paired with one or two of your favorite aromatic scents to freshen a room and your mood.

This minty aromatic oil is said to lift your mood, improve focus and alleviate the symptoms of congestion. Spray next time you acquire a case of the Mondays—or the sniffles.

lay back with lavender. A popular scent that soothes and calms, lavender essential oil has soothing qualities that help the body handle stress and imbalances. It also helps improve the quality of sleep, so try this essential oil in your bedroom.

You will need: 1 empty spray bottle 1

cup water

tablespoons unflavored vodka

20 drops essential oil of choice Pour one cup of water into the spray bottle, and add two tablespoons of unflavored vodka. Add approximately 20 drops of the essential oil of your choice. Keep in mind that some essential oils are stronger than others so you may need less than 20 drops. Screw the top of the spray bottle back on and shake well.

marionhealthyliving.com | NOVEMBER 2013

perfect pairings Curious about combinations? Try lavender with lemon, orange with rosemary or sage and chamomile. Consult your physician if you are pregnant or breastfeeding, as certain essential oils should be avoided.

spice it up with sage. Perfect for the workplace, sage can keep you on track. This spicy scent is said to offer relief from mental fatigue and can strengthen the senses.

let’s go with lemon. The oils of the Citrus Limon plant energize your mood as well as deodorize foul scents, including cigarette smoke. Take this essential oil spray on vacation to tackle not-sorosy-smelling hotel rooms.

cheer up with chamomile. Let’s face it: Some days are gloomier than others. The good news is that there’s an essential oil to dull the depression. Like lavender, chamomile possesses calming characteristics, but it can also act as an antidepressant.

BOTTLE & LAVENDER SPRIG ©DIANA TALIUN; PEPPERMINT©DIONISVERA; LEMON © NTSTUDIO; SAGE©SCISETTO ALFIO; CHAMOMILE©VOLOSINA / SHUTTERSTOCK.COM

HE ALT H Y

Sources: charlotte.ifas.ufl.edu, weather.gov, tampabay.com

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balance

keep calm, and winterize on. Although we may welcome winter after our brutally hot summer season, unfortunately, when temperatures drop, your plants can as well. In December, average lows can reach 39 degrees—not including the inevitable cold snaps. January and February are usually colder! If you don’t shield your plants from the dangers of the occasional Florida freeze, you could be spending money on filling in your yard come spring. As we approach the winter season, remember these tips from the University of Florida’s Institute of Food and Agricultural Sciences to help protect your outdoor landscape. Covering delicate plants can help keep the chills away, if it’s done properly. Ideal covers should be made of fabric material, like sheets or blankets. Direct contact with plastic materials causes heat to be conducted away from the plant and can result in damage. Make sure the covering reaches the ground and place bricks or mulch over the ends to keep the cover from moving when the wind blows. Remember to remove the coverings during the day when the temperature starts to warm up. If you have potted plants that are easy to relocate, move them to a garage or porch area. Remember to return them to the yard during the day when it’s warmer. Another rule of thumb? Water your plants after a freeze, especially if they are in containers. Potted plants are more susceptible to the elements, and the soil can easily freeze during a cold snap. By watering plants after, it will allow the moisture trapped in the soil to thaw and ensures the plant has sufficient water when the sun starts beating down. Mulch can also help trap heat in the soil during the winter and reduce damage to the roots. So which plants need to be covered? Surprisingly, crepe myrtles, azaleas, ferns and knock-out roses are

considered hardy and can usually survive our short-term freezes. However, keep in mind that even cold-tolerant plants should be covered if they have recently been transplanted or are not well established. Many flowering and tropical plants, including tropical hibiscus and poinsettias, are considered tender in our hardiness zone (8b) and should be covered. The informational insert that stores and nurseries place in most plants has a hardiness zone listed, so remember to keep those if you are unsure.

a few common plants that should be covered: • • • •

BOUGAINVILLEAS FRUIT AND VEGETABLE PLANTS ANNUALS SUCH AS MARIGOLDS AND IMPATIENS HERBS SUCH AS BASIL

brrrrrrr! • Frost advisories are issued when widespread frost formation is expected over an extensive area. Surface temperatures are usually in the mid-30s Fahrenheit. • Freeze warnings are issued when surface temperatures are expected to drop below freezing over a large area for an extended period of time. • Hard freeze warnings are issued when widespread temperatures below 28 degrees are expected.

NOVEMBER 2013

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850 720 667 552

confused about credit scores?

f you’ve ever applied for a credit card, auto loan or mortgage, then chances are you’ve had your credit score evaluated. But what is this all-important “score” and what does it tell lenders about you?

the basics

Ever worry about loaning even your best buddy some money? Well so do banks and other lenders, and they don’t even know you! In order to avoid bias in lending, credit scores were developed to help determine your credibility as a borrower. CREDIT LIMITS, PAYMENT • YOUR CREDIT SCORE IS DERIVED HISTORIES, ETC.). FROM THE INFORMATION IN YOUR CREDIT REPORT. THE • INQUIRIES MADE (ALL REPORT COMPRISES FOUR INQUIRIES OF YOUR CREDIT CATEGORIES OF INFORMATION: REPORT MADE IN THE LAST TWO YEARS). • GENERAL INFORMATION ABOUT YOU (NAME, DATE OF BIRTH, • NEGATIVE ITEMS (ANY MISSED ADDRESS, ETC.). OR LATE PAYMENTS). • SUMMARY OF CREDIT ACCOUNTS IN YOUR NAME (DATES OPENED,

where does the credit report come from?

Your credit report is compiled by the three main credit reporting companies in the country: Equifax, Experian and TransUnion. Lenders, insurance companies, employers or anyone else who wants your credit score must buy this information from the credit reporting company.

marionhealthyliving.com | NOVEMBER 2013

490 432

365

300

GOT GOOD CREDIT?

CREDIT SCORES GENERALLY FALL SOMEWHERE BETWEEN 300-850 DEPENDING ON THE PARTICULAR MODEL USED. MOST SCORES WILL BE SOMEWHERE BETWEEN 600700. GENERALLY, SCORES OVER 700 ARE CONSIDERED “GOOD,” BUT THAT IS ALL SUBJECT TO THE LENDER’S DISCRETION.

balance

how is the score determined?

Based on the information from your credit report, statistical programs compare your information with the repayment history of other individuals with similar information. Points are awarded for each factor that would predict your ability to repay a debt. A higher score tells lenders that historically other individuals with similar profiles have repaid their loans. Bottom line: The higher the score, the better the rating.

do the scores change?

Based on who is requesting a credit score and the program they use, the number may change. For example, different lenders may have different programs for determining scores. Some may weigh factors as “more important” than another company, and an insurance agency may look at a completely different set of factors. So, it is possible to have different scores based on the system used.

want to improve your score? Although each scoring system is different, there are certain measures you can take to ensure a top score. • PAY YOUR BILLS ON TIME. • DON’T “MAX OUT” YOUR CREDIT LIMIT. • DON’T APPLY FOR TOO MUCH CREDIT. • KEEP A GOOD TRACK RECORD. LENDERS WANT TO SEE THAT YOU HAVE BEEN A STEADILY RELIABLE BORROWER.

Sources: consumer.ftc.gov, myfico.com

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