OurHealth Charlottesville and Shenandoah Valley Magazine - January/February 2019 by OurHealth Media LLC

www.OurHealthCharlottesville.com

OurHealth | The Resource for Healthy Living in the Shenandoah Valley and Charlottesville

FEATURES

JANUARY • FEBRUARY 2019

HITTING THE RESET BUTTON ON SEVEN HEALTH AND WELLNESS GOALS Rather than setting unrealistic goals and start dates that you’re not confident about, hit the reset button on your health at a time that’s right for you. Here are seven ways to hit the reset button on your health, including insights for starting out, staying on track and recognizing success of your efforts, along with resources and experts available in Charlottesville you can trust and depend on when you need them.

SHARE YOUR SPARE Susan Dubuque of Richmond chronicled her living donor journey from the beginning, offering real and raw reflection each step of the way that she calls “the opportunity of a lifetime.” True to her spirit of selflessness, Susan has offered to share her experience and insight in hopes of inspiring others to also consider giving another person the greatest gift of all: a second chance at life.

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DEPARTMENTS JANUARY • FEBRUARY 2019

The Pulse | People. Places. News to Know.

Health Scene | Happenings. Who’s Who. Trending. For the fourteenth consecutive year, Jimmy Fortune and his band filled the main Atrium Lobby at Augusta Health with the sounds of Christmas music.

Q&A on Health | Questions. Answers. Knowledge.

Food and Fitness | Nutrition. Exercise. Prevention. Putting A New Heart Healthy Lifestyle Pattern Into Practice: A healthy diet and lifestyle are your best weapons to fight heart disease, and it’s not as hard as you may think!

OurHealth | The Resource for Healthy Living in the Shenandoah Valley and Charlottesville

Aging Well | Wisdom. Dignity. Support. Making Dysphagia Easier to Swallow: Dysphagia, or difficulty swallowing, is especially prevalent among the elderly. Learn how to spot this condition in seniors, where to go for local diagnosis and treatment options, and how to prepare fast, nutritious meals that are easy for dysphagia patients to eat.

58 Funny Bone | Spot the Seven Differences Join the OurHealth Community

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JANUARY • FEBRUARY 2019

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McClintic Media, Inc. Steve McClintic, Jr. | steve@ourhealthvirginia.com Jennifer Fields Hungate Tori Meador Laura Bower Leslie Hartz Mark Miller

CONTRIBUTING MEDICAL EXPERTS

John P. Barcia, MD Kenneth Barron, MD Kristen Koch, AuD, F-AAA Amy Malek, MD Daniel J. Sullivan, DO

CONTRIBUTING PROFESSIONAL EXPERTS & WRITERS

Susan Dubuque Jennifer Lamont Timothy Redden Bradley Allan Riddell Patrick Seguin

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COMMENTS/FEEDBACK/QUESTIONS We welcome your feedback. Please send all comments and/or questions to the following: U.S. Mail: McClintic Media, Inc., ATTN: Steve McClintic, Jr., President/ Publisher/Editor: 303 S. Colorado Street • Salem, VA 24153. | Email: steve@ourhealthvirginia.com | Phone: 540.387.6482 Ext. 1 Information in all print editions of OurHealth and on all OurHealth websites (websites listed below) and social media updates and emails is for informational purposes only. The information is not intended to replace medical or health advice of an individual’s physician or healthcare provider as it relates to individual situations. DO NOT UNDER ANY CIRCUMSTANCES ALTER ANY MEDICAL TREATMENT WITHOUT THE CONSENT OF YOUR DOCTOR. All matters concerning physical and mental health should be supervised by a health practitioner knowledgeable in treating that particular condition. The publisher does not directly or indirectly dispense medical advice and does not assume any responsibility for those who choose to treat themselves. The publisher has taken reasonable precaution in preparing this publication, however, the publisher does not assume any responsibility for errors or omissions. Copyright © 2019 by McClintic Media, Inc. Reproduction in whole or part without written permission is prohibited. OurHealth Charlottesville/Shenandoah Valley is published bi-monthly • Special editions are also published • McClintic Media, Inc. • 303 S. Colorado Street, Salem, VA 24153, P: 540.387.6482 F: 540.387.6483. MAIN: ourhealthvirginia.com | ourhealthroanokenrv.com | ourhealthlynchburg.com | ourhealthrichmond.com | ourhealthcharlottesville.com | Advertising rates upon request.

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The Pulse

INFORMATION • EVENTS • AWARENESS

Recognitions and Acknowledgments Sentara Martha Jefferson Hospital First in the Country to Receive Primary Plus Stroke Certification Sentara Martha Jefferson Hospital has received DNV Primary Plus Stroke (PSC+) Certification from DNV GL-Healthcare, the first hospital in the nation to do so. “We’ve been a Primary Stroke Certified Center for many years,” says Melanie Winningham, MD, medical director of the stroke program at Sentara Martha Jefferson Hospital. “The added plus (+) now recognizes Sentara Martha Jefferson’s ability to acutely treat large vessel ischemic strokes with a procedure called mechanical thrombectomy, as well as provide the necessary post-procedure care.” Mechanical thrombectomy is a type of interventional treatment in which a neurointerventional radiologist mechanically extracts the blood clot that is blocking blood flow through large vessels that supply necessary oxygen and nutrients to the brain. The neurointerventional radiologist performs this intervention through a catheter, a thin, flexible tube inserted into the patient’s blood vessel, much like a heart catheterization procedure. PSC+ Certification requirements are based on the most current recommendations from the Brain Attack Coalition (BAC), American Heart Association and the American Stroke Association (AHA/ ASA), the Center for Medicare and Medicaid (CMS) Conditions of Participation as well as the World Stroke Association.

A PSC+ center has the personnel, infrastructure, and expertise to diagnose, treat and support stroke patients who require intensive specialized medical and surgical care, specialized tests and interventional therapies. The intent of PSC+ is to be capable of providing initial diagnostic services, stabilization, emergent care, neurointerventional therapy, and post care to acute stroke patients. PSC+ centers also can function as a resource center for other facilities in their region. For example, Sentara Martha Jefferson works collaboratively with Sentara RMH Medical Center in Harrisonburg as a transfer center to receive patients deemed candidates for acute mechanical thrombectomy. “This certification lets our community know Sentara Martha Jefferson has the resources and commitment to provide the best possible stroke care,” says Christi Hankle, MSN, RN, stroke program coordinator for Sentara Martha Jefferson. “It’s a verification that we have the right equipment, personnel and training to quickly assess and treat strokes. Achieving this certification validates all the effort we have put into our stroke care program to ensure the health and safety of our stroke patients.” For more information: www.sentara.com

FOR EVEN MORE HEALTH RESOURCES VISIT us online at www.OurHealthCharlottesville.com

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The Pulse

Community Support and Outreach Efforts

Virginia hospitals and health systems provided nearly $3.3 billion in community support to the Commonwealth in 2017, according to the newly released 2019 Annual Report on Community Benefit from the Virginia Hospital & Healthcare Association (VHHA). In 2017, community benefit, as defined by the IRS, totaled $1.6 billion. Along with other forms of community support including Medicare losses, taxes paid, and bad debt expenses absorbed by Virginia hospitals, the total benefit to Virginia communities in 2017 exceeded $3.29 billion. The Community Benefit report is an important opportunity to highlight the substantial community contributions, public health and safety investments, and economic impact Virginia’s local hospitals and health systems make each day. These contributions include provision of essential health services to support community wellbeing, extensive free and discounted care provided to patients without insurance or the means to pay for care, and many other programs that support health care access, critical and often under-funded health services, and promote quality of life. For more information: To view the 2019 Annual Report on Community Benefit, visit www.vhha. com/research/wp-content/uploads/ sites/18/2019/01/2019-Annual-Reporton-Community-Benefit.pdf

Sarah Borchelt, NP

Augusta Health Transitional Care Fishersville | 540.245.7262 www.augustahealth.com

Jamie Ewing, PA

Augusta Health Internal Medicine Fishersville | 540-213-2630 www.augustahealth.com

Michael Karch, MD

Carilion Clinic Orthopaedic Surgery Lexington| 540.510.6200 www.carilionclinic.org

William T. Brand, MD

Connie M. Chung MD, PHD

Tanika Cushing, PA

Julie Garnett, NP

Jenniffer Herrera, MD

Sumit Isharwal, MD

Sylvia Le, MD

Jessica Meyer, MD

Sarah Miller, DO

UVA Children’s Hospital Otolaryngology Charlottesville | 434.924.5934 www.uvahealth.com

Augusta Health Urgent Care www.augustahealth.com

Augusta Health Primary Care Stuarts Draft | 540.245.7870 www.augustahealth.com

UVA Health System Dermatology Culpeper | 540.825.6263 www.uvahealth.com

Augusta Health Urgent Care www.augustahealth.com

UVA Children’s Hospital UVA Health System Urology Developmental Pediatrics Charlottesville | 434.924.2224 Charlottesville | 434.924.8184 www.uvahealth.com www.uvahealth.com

UVA Children’s Hospital General Pediatrics Charlottesville www.uvahealth.com

UVA Children’s Hospital Neonatology Charlottesville | 434.924.5428 www.uvahealth.com

TO THE

Charlottesville & Shenandoah Valley Kurt Sandine, MD

Augusta Health Urgent Care www.augustahealth.com

Haley Stephens, PhD

UVA Children’s Hospital Developmental Pediatrics Charlottesville | 434.924.8184 www.uvahealth.com

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Do you have health-related news to share for The Pulse? Send to Stephen McClintic Jr. via email at steve@ourhealthvirginia.com.

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• NEWS TO KNOW

Annual Report Show Virginia Hospitals and Health Systems Provided $3.3 Billion in Community Support

Health Scene HAPPENINGS • WHO’S WHO • TRENDING photos | MARK MILLER

JIMMY FORTUNE SPREADS HOLIDAY CHEER AT AUGUSTA HEALTH Christmas Tradition Continues for Fourteenth Consecutive Year

Against a backdrop of gently falling snow, Jimmy Fortune and his band filled the main Atrium Lobby at Augusta Health with the sounds of Christmas music. For the country music star raised in near-by Nelson County, playing for the patients and staff is an annual tradition he’s kept for fourteen consecutive years. This past year, on December 5, Fortune and his fellow band members—Billy James on bass, John Meyer on banjo and Ryan Joseph on fiddle—entertained with holiday tunes for more than an hour. Known as one of the Statler brothers from 1982 through 2004, Fortune lives in Nashville but regularly returns to the Shenandoah Valley to visit family. Many of his family members have been patients at Augusta Health, and his annual performances are “kind of my way of giving back to people who have given so much to me and my family,” says Fortune. The Christmas performance at Augusta Health is one of his favorites every year because it’s a chance to bring the holiday to those who may not be able to spend the day at home. Before heading out, Jimmy visited with patients who had not been able to come to the lobby for the music – because everyone needs a Merry Christmas.

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Health Scene â&#x20AC;¢ HAPPENINGS www.OurHealthCharlottesville.com

Questions. Answers. Knowledge.

If you do find that you have developed some

PAIN AND SORENESS

FROM SHOVELING SNOW,

What causes high cholesterol in children? High cholesterol can be the result of diet or from inheriting a genetic defect. The chance of a child having high cholesterol due to inheriting a gene defect from a parent is about 0.5 percent. In an analysis of National Health and Nutrition Examination Survey (NHANES) data from 1996 to 2006, the likelihood of high cholesterol was higher in adolescents with a greater body mass index (BMI), which measures body fat based on a child’s height and weight. About 14 percent of children with a healthy BMI had high cholesterol, while about 22 percent of overweight children and 43 percent of obese children had high cholesterol. It is believed that the difference in cholesterol levels is due to dietary habits. John P. Barcia, MD

Pediatric Nephrologist UVA Children’s Hospital Charlottesville | 434.924.2096 www.uvahealth.com

consider applying to the sore area cold packs or

ice for 20 minutes, then remove for 20 minutes, then reapply for another 20 minutes, and continue these intervals for a 48-hour period. After 48-hours, consider the same application intervals, but alternate between ice and heat until you feel your soreness is gone.

What is the best treatment for pulled muscles due to snow shoveling? Snow shoveling provides potential benefits when considered as exercise. It involves the entire body and provides both aerobic and anaerobic challenges that could provide cardiovascular and strength benefits when performed safely and on a regular basis. Unfortunately, Mother Nature does not provide for a safe, gradually progressive shoveling program. Any new exercise puts you at high risk for muscle, ligament, tendon, joint or bone injury. The best way to avoid injury is a regular, daily exercise program that involves both aerobic exercise (running, biking, fast walking, etc.) and anaerobic/ resistive exercise (lifting weights, using resistive bands or medicine balls, etc.). If you do find that you have developed some pain and soreness from shoveling snow, consider applying to the sore area cold packs or ice for 20 minutes, then remove for 20 minutes, then reapply for another 20 minutes, and continue these intervals for a 48-hour period. After 48-hours, consider the same application intervals, but alternate between ice and heat until you feel your soreness is gone. You may also wish to consider using a nonsteroidal anti-inflammatory drug like aspirin or ibuprofen if not contraindicated. Most importantly, keep moving – the best way to avoid injury is to exercise daily. Note: if you experience chest pains or shortness of breath following snow shoveling or any other strenuous activity, call 9-1-1 or visit the emergency room immediately. Daniel J. Sullivan, DO Augusta Health Spine Clinic Fishersville | 540.245.7400 www.augustahealth.com

OurHealth | The Resource for Healthy Living in the Shenandoah Valley and Charlottesville

What happens after I test positive for HPV? First of all, don't panic! HPV is so common that nearly all men and women get it at some point in their lives. In nine out of 10 cases, your own immune system will kill off the virus within two years. When screening for cervical cancer, we only test for high-risk strains of the virus that can lead to cervical cancer over the course of years to even decades. A positive test is managed differently based upon your age and whether you have had a pap smear (collection of cervical cells) at the same time. With a positive test, you may be asked to return in one year to repeat the test or you will be scheduled for a colposcopy. A colposcopy is a closer look at the cervix with a microscope where small biopsies can be taken of any abnormal areas to determine if additional treatment is needed. Kenneth Barron, MD

Center for Advanced Gynecology Charlottesville | 434.234.4903 www.virginiaGYN.com

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Questions. Answers. Knowledge.

How do I know what type of hearing device is best for me? There are many factors that go into the decision to purchase a specific set of hearing aids. The most important first step is seeking professional help from an audiologist who will facilitate a full hearing test (audiogram).

Fever (temperature above 100.4 degrees) is a normal part of the immune response.

FEVER

ITSELF IS NOT DANGEROUS,

UNLESS IT IS ABOVE 104 DEGREES. If your child has a fever but is comfortable and is still drinking and sleeping well, you do not necessarily need to treat the fever.

The amount of hearing loss determined from a hearing test largely determines the type of hearing devices that are best. Other priorities and considerations should be discussed openly with the audiologist. Popular features that don’t necessarily increase the cost of hearing aids are rechargeable batteries, Bluetooth connections and apps that connect with smartphones, as well as T-coils for use with telephone and loop systems. Having an honest conversation about the budget, priorities and goals sets everyone up for success. There are many great options hearing options available today. Anyone who hopes to hear better will be able to find a hearing device that’s best for his or her specific situation. Kristen Koch, AuD, F-AAA Evolution Hearing Charlottesville | 434.260.8007 www.evolutionhearing.com

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How does the one-subject curriculum help students at Fork Union Military Academy? Since its inception, Fork Union Military Academy (FUMA) has changed with the times, but, since 1950, two things have remained the same: the school’s Christian mission and its unique “One-Subject Plan” education curriculum. The timetested “One-Subject Plan” affords FUMA’s high school-aged cadets concentrated time to study and focus on one course at a time, with one teacher every day for the entire school day, encompassing seven weeks of instruction. Intensive immersion in this one-course-ata-time approach results in greater understanding, comprehension, and application. This program, accompanied by an hour and a half of supervised homework time each evening, helps to promote success among our cadets. Because of this program, we find that our students’ grades, test scores and chances for college acceptance improve, their work ethic strengthens considerably and they are better prepared for life beyond high school.

What’s the best way to treat fever in my child? Fever (temperature above 100.4 degrees) is a normal part of the immune response. Fever itself is not dangerous, unless it is above 104 degrees. If your child has a fever but is comfortable and is still drinking and sleeping well, you do not necessarily need to treat the fever. If your child’s fever is very high, or they are uncomfortable, you can use a fever-reducer such as acetaminophen (Tylenol) or ibuprofen (Motrin). The safest way to use these medicines is to dose them every six hours as needed. It is acceptable to use both by alternating them if needed. Make sure you are giving the correct dose for your child’s weight based on the dosing chart included with the medication. You can also give your child a sponge bath with lukewarm (not cold) water. If your child is under two months of age, it is very important to notify your pediatrician for any fever. Amy Malek, MD

Pediatric Associates of Charlottesville Zion Crossroads | 540.406.4100 www.charlottesvillepeds.com

Timothy Redden

Vice President of Development and External Affairs Fork Union Military Academy Fork Union | 434.842.3212 www.forkunion.com

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HITTING RESET BUTTON

words | BRADLEY ALLAN RIDDELL

Each New Year begins with optimism. The calendar wipes your slate clean, and the possibilities seem endless. It’s invigorating, isn’t it? So why then do resolutions so often fail? Research by Strava, a social media network for athletes, shows that most resolutions are toast by January 12th. That’s right: Most resolutions fail just two weeks after starting them. That’s why you should take a different approach in 2019. Rather than setting unrealistic goals and start dates that you’re not confident about, hit the reset button on your health at a time that’s right for you. Here are eight ways to hit the reset button on your health, including insights for starting out, staying on track and recognizing success of your efforts, along with resources and experts available in Charlottesville and Shenandoah Valley you can trust and depend on when you need them.

MYTH VS

REALITY: Can You Catch Up on Lost Sleep? The biggest myth about sleep is that you can make up for lost ZZZs. That is, if you get only 5 hours of sleep one night, you can make up for it the next. But that’s not true. When you deprive yourself of sleep, you create immediate health risks like high blood pressure

Sleep & Rest

HITTING THE RESET BUTTON ON:

SLEEP AND REST CYCLE

A lack of sleep can feel like torture. If you’re not getting at least seven hours each night, your days can feel like a slog. You’re never as happy or productive as you want to be, and you can’t live life at your full potential. But getting seven-plus hours each night is tough in our busy, connected world. When you’re ready to reset your sleep, try the following:

A Develop a Routine: Getting consistently good sleep is all about developing a routine. Go to sleep at night and get up each morning at the same times — even on weekends, if possible. Also, avoid napping later in the day.

B Make Adjustments in Increments: When trying to adjust to a new sleep cycle, experts recommend doing so gradually, in 15-minute increments. If you have less time to prepare for a new schedule, you can try 30-minute increments, but no more. Give yourself at least three to four nights to find comfort in your new sleep schedule before adjusting another 15 minutes.

OurHealth | The Resource for Healthy Living in the Shenandoah Valley and Charlottesville

C Unplug: Electronics activate the body in ways that make it hard to fall asleep. Turn off the TV and place your phone out of reach before bedtime. The best device for turning off your brain and preparing your body to rest? A good book.

D Create Optimal Sleep Conditions: People sleep best in cool, dark rooms while wearing loose-fitting clothing. Create those conditions for improved rest.

E Get in Sync: If you have a spouse or significant other, your sleep schedules may affect one another’s. Always make sleep decisions in tandem with whoever shares your space. If you’re really struggling to get to sleep (and stay asleep), you may explore sleep aid options. If and when you do, always consult a medical professional first. SIGNS OF SUCCESS When you’re getting consistently good sleep, you should wake up each morning feeling energized and refreshed and feeling positive and productive each day (with no urge to nap). And at night, you should feel tired and ready for bed.

HITTING THE RESET BUTTON ON:

Heart Health

HEART HEALTH

Are you living with high blood pressure? Experiencing high cholesterol? Worried about family history of either? There are limitless reasons to be proactive about your cardiovascular health. No matter why you want to start fresh with your heart health, there are options for taking action. These actions fall into five categories:

A Eat Right: Choose whole grains, fruits, vegetables and other natural foods, as well as lean meats and seafood.

B Exercise Daily: Heart health emerges from a blend of eating right and exercising daily. Carve out 30 minutes for aerobic exercise each day, and try to work your way up to 60–90 minutes per day.

C Optimize Your Lifestyle: Lifestyle plays an important role in heart health. Limit alcohol intake, stop smoking and moderate consumption of calorie-dense foods.

D Involve Others: Let family members know that you’ll be eating healthy meals at home

and that you’ll need 30 minutes each morning for exercise. Also, finding an accountability partner is an excellent way to ensure the success of lifestyle changes.

E Check With Your Doctor First: It’s always a good idea to talk to a doctor before dramatically changing your diet or increasing your exercise load. This is especially true if you have a history of heart-related issues like high blood pressure or cholesterol.

MYTH VS REALITY:

Does Heart Disease Only Affect Men? Some think that heart disease only affects men, but that’s not accurate. Heart disease is the number one cause of death among women 65 and older.

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COMMUNITY CARE CONNECTION Sleep and Heart Health SLEEP LABS: WHERE SLEEP DISORDERS GET DIAGNOSED Sleep disorder centers are staffed with board certified sleep physicians and offer state-of-the-art sleep labs for sleep tests to help get to the root of problems that can have an affect on your overall health. Sometimes, home sleep tests can be used as well. WHERE DO I GO? UNIVERSITY OF VIRGINIA HEALTH SYSTEM’S (UVA HEALTH) SLEEP DISORDERS CENTER JEFFERSON PARK AVENUE 434.982.0407 | Charlottesville www.uvahealth.com/locations/profile/sleepdisorders-center-jefferson-park-avenue

HOME SLEEP TESTS Home sleep testing is a method of overnight monitoring used to diagnose certain sleep disorders. New technology has allowed physicians to offer patients a lightweight, portable, easy to use monitoring device reducing the cost and time spent in sleep clinics. Home sleep testing is stress free with the advantage of never having to leave the comfort of your own bed. WHERE DO I GO? CHARLOTTESVILLE NEUROLOGY AND SLEEP MEDICINE 434.293.9149 | Charlottesville www.cvilleneuroandsleep.com

NATURAL SLEEP SUPPLEMENTS Trouble sleeping? Try a natural supplement to aid your sleep. Phytocannabinoid products such as HempCeutix Sleep delivers comforting, sleep-supporting ingredients to aid better rest. WHERE DO I GO? REBECCA’S NATURAL FOOD 434.977.1965 | Charlottesville www.rebeccasnaturalfood.com

SLEEP APNEA DEVICES Obstructive sleep apnea affects more than 18 million Americans and can lead to high blood pressure, heart disease and stroke. Various treatments are available depending on the cause of the apnea. Oral appliance therapy is a great alternative to CPAP (Continuous Positive Airway Pressure) in mild to moderate cases. The devices also help snoring – a bonus for any suffering partner! WHERE DO I GO?

ABC HEALTHCARE 434.326.0900 | Charlottesville www.abc-hc.com

HEART HEALTH EXPERTS When it comes to heart specialists (cardiologists), you have a choice no matter where you live in the Charlottesville or Shenandoah Valley. Make sure you select a heart specialist who is experienced with your specific condition. If you are in a non-emergency situation – remember: always call 9-1-1 or visit your local emergency room if you are experiencing chest pains – speak with your primary care doctor to discuss local heart specialist options right for you. WHERE DO I GO? CARILION CLINIC IN LEXINGTON www.carilionclinic.org/locations/ carilion-clinic-cardiologylexington AUGUSTA HEALTH CARDIOLOGY IN FISHERSVILLE www.augustahealth.com/amg/ cardiology UVA HEALTH HEART & VASCULAR CARE www.uvahealth.com/services/ heart

FOOD FOR THOUGHT: CHOOSING A HEART HEALTHY DIET Registered dietitians provide customized, heart healthy diets made just for you as well as offer valuable nutrition classes to help keep you motivated and on the right path. WHERE CAN I GO? SENTARA MARTHA JEFFERSON www.sentara.com/ charlottesville-virginia/ classesevents/events/food-forthought.aspx

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OurHealth | The Resource for Healthy Living in the Shenandoah Valley and Charlottesville SMARTPHONE

CHOOSING A TRUSTWORTHY DIET The American Heart Association (AHA) offers credible and balanced information you can trust when it comes to choosing a heart healthy nutrition plan. Visit the AHA’s website at www.heart. org as a good first step for finding heart healthy recipes, meal plans and other helpful resources. DON’T GET DISCOURAGED Just one stressful week can derail your heart health routine. So too can a big event like a vacation or a friend’s wedding. It’s OK to have an unhealthy meal from time to time, and it’s also OK to miss a day of exercise. But don’t let one meal or missed day spiral into something bigger. SIGNS OF SUCCESS Experts suggest that people who stick to a heart healthy plan may start seeing results – like a drop in blood pressure by 10 points and in cholesterol levels by as much as 20 percent – in as little as five weeks. Continued on page 24...

MYTH VS

REALITY: Children of Chronic Pain Sufferers Will Also Have Chronic Pain. This is a common and understandable concern to have, but there is no significant research that shows chronic pain conditions are passed onto pain sufferer’s children. There is research that demonstrates pain is a combination of generics and environmental factors. While some illnesses are hereditary, many chronic pain conditions result from other factors, so take comfort in knowing that your child will not automatically inherit your pain.

Features â&#x20AC;˘ Hitting the Reset Button on Seven Health and Wellness Goals

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...Continued from page 22

HITTING THE RESET BUTTON ON:

PAIN MANAGEMENT

pain

Chronic pain can feel like a prison. It holds you back from doing the things you love with the people most important to you. While a solution to chronic pain would be ideal, start by resetting your approach to managing it more effectively through the following activities:

A Focus on Overall Wellness: General wellness tips are

good for pain management, too. For example, reducing your stress level, eating a healthier diet, getting good sleep and cutting back on alcohol are all good paths to general wellness and great ways to reset your pain management.

B Generate Endorphins: It’s often difficult to exercise

when you’re dealing with pain. But, if you can find an activity that’s relatively pain free, the natural endorphins created will boost your mood and help treat your pain symptoms. Remember to always check with your doctor before you start a new exercise regimen.

C Find a Support Group: Dealing with chronic pain can often leave you feeling very lonely. But the truth is you’re far from being alone. Support groups connect people and create an atmosphere where they can share information and enjoy the company of others who understand the challenges of living with chronic pain.

D You Don’t Have to Just ‘Live with Pain': Today, there

are countless options for pain relief, including relaxation techniques, exercise, physical therapy, over-the-counter and prescription medications, surgery and injections, as well as many alternative or complementary treatments like acupuncture and massage that offer real results. You may have to try several different approaches before discovering one or a combination of options that work best for you.

Advancements in technology and services continue to bring new hope for chronic pain sufferers, but keep in mind that managing – rather than curing – chronic pain is the goal of treatment. Pain management experts teach you how to live a full, productive life without allowing pain to completely control you. SIGNS OF SUCCESS Positive thinking is a powerful tool. By focusing on the improvements you are making, such as reaffirming yourself that the pain is less today than yesterday or that you feel better now than you did a week ago, you can make a difference in your perceived comfort level. Continue to remind yourself that you are working toward finding a healthy way to deal with pain and living a productive and fulfilling life. Continued on page 26...

OurHealth | The Resource for Healthy Living in the Shenandoah Valley and Charlottesville

Mohs micrographic surgery is considered the most effective technique for treating many basal cell carcinomas (BCCs) and squamous cell carcinomas (SCCs), the two most common types of skin cancer. The procedure is done in stages, including lab work, while the patient waits. This allows the removal of all cancerous cells for the highest cure rate while sparing healthy tissue and leaving the smallest possible scar.

WHERE DO I GO? CHARLOTTESVILLE INTERVENTIONAL PAIN MANAGEMENT 434.295.3600 | Charlottesville www.charlottesvillepainmanagementcenter.com PAIN & SPINE CENTER IN CHARLOTTESVILLE 434.328.2774 | Charlottesville www.painspinecenters.com

NATURAL PAIN RELIEF The Egoscue® Method, also known as Postural Alignment Therapy is a way to help people restore their bodies back to health and function using natural treatment methods.

WHERE DO I GO? WAVE CLINIC 434.227.0483 | Charlottesville www.waveclinics.com

SUPPORT GROUPS FOR MANAGING PAIN Support for individuals experiencing health challenges associated with Fibromyalgia, Lupus, Sickle Cell Disease, MS or other illnesses serve as an excellent way to meet with others going through what you are while sharing insights and information.

WHERE DO I GO? Visit www.psychologytoday.com/us/groups/chronicpain/va/charlottesville for more information about meetings dates for pain management support groups in Charlottesville and Shenandoah Valley.

Hitting the Reset Button on Seven Health and Wellness Goals

GET TO KNOW MOHS SURGERY

Back pain is often best treated with the use non-surgical options, especially for neck and lower back pain, but occasionally more advanced treatments are required, such as radio-frequency denervation to the most advanced spinal implanted medical systems.

•

BACK PAIN

Features

COMMUNITY CARE CONNECTION Pain Management and Skin Health

WHERE DO I GO? DERMATOLOGIC SURGERY OF CENTRAL VIRGINIA John Hendrix, MD and Jennifer Tromberg, MD 434.979.7700 | Charlottesville www.dermsurgcv.com UVA HEALTH 434.924.9333 | Charlottesville www.uvahealth.com/services/skin-cancer/mohs-surgery

NON-INVASIVE SKIN TREATMENTS Non-Invasive skin tightening and contouring is a great way to revitalize your skin without the need for invasive treatments.

WHERE DO I GO? SAVOLA DERMATOLOGY 540.451.2833 | Fishersville www.savoladermatology.com/aesthetic-dermatology/ laser-treatments

MICRO-NEEDLING If you would love a more vibrant and lifted appearance, firmer and smoother skin, and wrinkle reduction, Profound micro-needling may be the solution for you. Profound is a non-surgical in-office radio frequency treatment.

WHERE DO I GO? KEEFE CENTRE 540.317.1547 | Greater Shenandoah Valley/ Charlottesville Region www.drkeefeent.com/profound-rf-laser

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ABCDEs

...Continued from page 24

of Skincare

In order to catch skin cancer at its earliest stage, the American Academy of Dermatology suggests a monthly head to toe skin self-examination. Consult a doctor if a mole has any of the following characteristics:

HITTING THE RESET BUTTON ON:

Skin Health

SKIN HEALTH

Your skin never lies. When you’re leading a healthy lifestyle and taking care of your body, your skin will radiate like something out of a magazine ad. That’s why so many different factors affect your skin health. If you’re ready to hit the reset button on your body’s largest organ – yes, your skin is an organ – consider the following actions:

A Moisturize: Zap redness, dryness and itchiness by getting the right products for

A = ASYMMETRY

When split down the middle, the two halves of the mole do not match.

moisturizing (a non-abrasive scrub brush, non-irritating ointments or creams and/ or hypoallergenic cleansers, for example). Also, maintain moisture by taking shorter showers to avoid irritation, washing your face in warm rather than hot water, as well as patting skin dry rather than rubbing.

B Nourish: What you put in your body affects your skin, too. Good things for your skin

include olive oil, green tea, kale, tomatoes and mangoes. Bad things include alcohol, cigarette smoke, caffeine and white bread.

C De-Stress: High stress can lead to poor skin health. Studies indicate that increased levels of stress can cause rashes, itchiness, excessive sweating and even hair loss.

B = BORDER

The border of the mole is uneven.

D Rest: Beauty sleep is real. If you’re not getting at least seven hours each night, your skin won’t have the time it needs to refresh and reenergize for the next day.

E Inspect: When detected early, skin cancer is highly treatable. The American Academy of Dermatology recommends that everyone check their skin and their partner's skin regularly for any new or suspicious spots. The infographic at left shows you how to perform a skin exam from head to toe and what signs to look for on the skin.

C = COLOR

The mole is made up of multiple shades and/or colors.

SIGNS OF SUCCESS There are two telltale signs of healthy skin. First, you won’t feel your skin. When your skin is healthy, there’s no itchiness or dryness and you simply think about it less. And, second, check for consistency. Healthy skin should have the same tone, texture and color all over your body. Continued on page 29...

6mm

D = DIAMETER

The diameter of the mole is larger than the size of a pencil eraser.

E = EVOLUTION

The mole changed in size and/or shape over a course of time.

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MYTH VS REALITY:

Eating Chocolate or Oily Foods Causes Oily Skin and Acne. According to experts at Harvard Medical School, there is no evidence that any specific food causes acne. Acne is caused by an oily substance called sebum that’s made and secreted by your skin. Certain medications like oral contraceptives, antiandrogens (also known as testosterone blockers) and vitamin A derivatives like isotretinoin are all known to reduce sebum production. Other medications, like testosterone and progesterone, are known to increase sebum production.

Features â&#x20AC;˘ Hitting the Reset Button on Seven Health and Wellness Goals

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COMMUNITY CARE CONNECTION

Lung Health QUIT NOW VIRGINIA: The Virginia Department of Health provides assistance to those interested in kicking the habit through its program Quit Now Virginia. Available 24 hours a day, seven days a week, Quit Now Virginia provides free counseling sessions and informative materials to help Virginians lose the tobacco habit. WHERE DO I GO? QUIT NOW VIRGINIA 800.QUIT.NOW (800.784.8669) www.quitnow.net/virginia

ASTHMA AND OTHER RESPIRATORY CONDITIONS When it comes to treating allergic and immunologic respiratory conditions that include immunodeficiency diseases, respiratory fungal diseases and more, Charlottesville and Shenandoah Valley offer many resources for treating allergy and asthma-related conditions that can help you realize better lung health. WHERE DO I GO? ASTHMA ALLERGY AND IMMUNOLOGY AT UVA HEALTH www.uvahealth.com/locations/profile/asthmaallergy-immunology CHARLOTTESVILLE ALLERGY & RESPIRATORY ENTERPRISE www.cvilleallergy.com

CHECK LUNG POLLUTANT LEVELS Lungs are susceptible to air pollution, particularly if you have an already underlying lung issue such as asthma. Checking air quality is an easy way of preventing lung problems worsening when pollution is at itâ&#x20AC;&#x2122;s worst. WHERE DO I GO? THE AMERICAN LUNG ASSOCIATION www.lung.org/our-initiatives/healthy-air/sota/cityrankings/states/virginia/

Free Pollution Check The American Lung Association offers a free pollution check for your region with data on daily air pollution. Scan the QR code provided for more information.

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Features

...Continued from page 26

HITTING THE RESET BUTTON ON:

•

It’s easy to overlook lung health, but your lungs are essential to your overall wellness. They make your every breath possible, and they also keep other organs functioning by delivering oxygen to the bloodstream.

Hitting the Reset Button on Seven Health and Wellness Goals

Lung Health

LUNG HEALTH

You can probably guess the top tip for resetting your lung health: Stop smoking! But, for non-smokers, discover these other ways to reset:

A Improve Indoor Air Quality: What you breathe matters. Improve the air quality in

your home or office by cleaning regularly, investing in an air purifier, changing out HVAC filters regularly and installing radon detectors, remembering to replace the batteries regularly as needed. And on nice days, open windows to let fresh air circulate in. Keep an eye on the pollen count though so you’re not letting in allergy triggering irritants.

B Stave Off Infections: Keep your lungs healthy by preventing lower respiratory

infections like pneumonia and bronchitis. In addition to getting flu and pneumonia shots, it’s also important to wash your hands regularly and to maintain good oral hygiene practices (to prevent germs from traveling to your lungs from your mouth).

FOR EVEN MORE HEALTH RESOURCES, CHECK OUT OurHealthCharlottesville.com

C Exercise Aerobically: Aerobic exercise strengthens your lung capacity, which means

your body distributes oxygen more efficiently and allowing you to maintain a larger breathing reserve. Need a little help with exercise? Consider starting a walking group in your neighborhood. A walking group creates built-in accountability, and walking with others gives you an opportunity to connect and talk while improving lung health.

USE GOOD “LUNG SENSE” Any doctor would green-light improved air quality and infection prevention. Still, consult a doctor if you have any conditions that might make aerobic exercise dangerous or if you are dealing with a respiratory condition that lingers for more than a few days. Most importantly, seek help immediately if you are experiencing shortness of breath. DON’T OVERDO IT The fastest way to get off track with lung health is to get sick — despite your best efforts at staving off infection. If you get sick, do two things. First: don’t beat yourself up (because sickness happens); and second: wait until you’re fully recovered to jump back into exercise (because you don’t want a secondary infection). SIGNS OF SUCCESS Here’s a surefire sign your lung health is improving: climb a few flights of stairs. You should find that your added lung capacity helps you navigate steps with ease.

MYTH VS REALITY:

VISIT BY SCANNING THE QR CODE PROVIDED

Receive A Radon Home Test Kit for $3.00 The Virginia Department of Health offers a Radon Home Test Kit for a $3 shipping fee. You must be a Virginia resident to qualify for the kit that’s available while supplies last. Visit www.vdhradon.org by scanning the QR code provided for more information and to order.

Only Smokers Can Get Lung Cancer.

This fact might take your breath away, but according to the American Cancer Society, as many as 20 percent of people who die from lung cancer each year have never smoked or used tobacco products. So what’s the leading cause of lung cancer in non-smokers? Exposure to radon gas. Because radon gas can’t be seen or smelled, the only way to know whether it’s a problem in your home is to test for it. Visit www.ourhealthvirginia.com/ eparadonguide to download a copy of A Citizen’s Guide to Radon from the Environmental Protection Agency (EPA), which explains how to test your home for radon easily and inexpensively, as well as what to do if your levels are too high.

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COMMUNITY CARE CONNECTION

Mental Health

HITTING THE RESET BUTTON ON:

MENTAL HEALTH

Mental Health

MINDFULNESS: A CLASS ON MANAGING STRESS Feeling better requires changing your thoughts and your actions and learning to be more mindful. Mindfulness, a class offered through Sentara Martha Jefferson Health & Wellness Center, addresses specific means of managing stress and introducing mindfulness in self-care. WHERE DO I GO? SENTARA MARTHA JEFFERSON HEALTH & WELLNESS CENTER Visit www.sentara.com/charlottesville-virginia/ hospitalslocations/locations/martha-jeffersonhealth-wellness.aspx for more information, including how to register.

A FREE, SAFE SPACE FOR YOU TO REDISCOVER BETTER MENTAL HEALTH On Our Own Charlottesville offers a safe space for those are struggling with life challenges due to trauma, mental illness, addiction, or any interruption to your best well-being. Services at On Our Own Charlottesville are offered at no charge. WHERE DO I GO?

The resets described in many other sections throughout this article are also good for your mental health. Getting better sleep, exercising regularly, eating a conscientious diet — resetting in these ways will make both your body and your brain feel better.

But there are other ways to reset your mental health in 2019. When you’re ready, consider taking the following actions:

A Take a Break: When was the last time you took time

off from work or parenting to focus on yourself? We often take time away from our busy schedules to do other busy things like visiting friends or taking a family vacation, but to truly reset your mental health, consider taking a truly restful break all by yourself. Remember, there’s nothing wrong with taking a break, even if you feel like you just had one. If you have a bad mental health day or week, consider taking a break to rest and recharge. A break doesn’t always mean going somewhere — you can have a great break just by taking an afternoon to browse through a quiet bookstore or get a massage away from the humdrum of your daily life.

B Start Journaling: Journaling can be a positive way to organize your thoughts and manage the things that affect your mental health. Just don’t forget to stay positive — dedicate a portion of journaling time to write about what you’re grateful for.

C Talk to Someone: Sometimes you need to open up and

ON OUR OWN CHARLOTTESVILLE 434.979.2440 www.onourowncville.org

SUPPORT GROUPS As discussed in other ‘Reset’ sections throughout this article, support groups play an important role in helping you discover more about yourself and how to realize a better life through sharing and talking. When it comes to mental health, talking about your challenges and concerns with others through support groups is just as important. WHERE DO I GO?

talk to someone about mental health. This can be a friend, but, in more severe cases, it can and should be a mental health professional. Should you talk to a doctor about mental health? Absolutely. It’s not a requirement before you take a break or start journaling, but you should certainly talk to a medical professional if mental health is starting to overwhelm your life.

SIGNS OF SUCCESS The signs of mental health issues include: exhaustion, feeling overwhelmed, feeling hopeless and feeling negatively toward yourself. You’ll know you’re getting results from your mental health reset when those feelings dissipate.

FISHERSVILLE SUPPORT GROUPS www.psychologytoday.com/us/ groups/va/charlottesville CHARLOTTESVILLE SUPPORT GROUPS www.augustahealth.com/healthfocused/mental-health-supportgroups LEXINGTON SUPPORT GROUPS www.namilexington.org/support

MYTH VS REALITY: Mental Health is Not a Sign of Weakness. The biggest myth about mental health is that it is a sign of weakness or character flaws. Mental health challenges can strike any time, and they are no reflection of who you are as a person.

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COMMUNITY CARE CONNECTION

HITTING THE RESET BUTTON ON:

ADDICTIONS

Addiction takes all shapes and forms. Some of us are addicted to substances. Some of us are addicted to spending. And some of us are addicted to social media. No matter what type of addiction you’re dealing with, there are several ways to reset.

Addiction Management

Addiction

OUTPATIENT ADDICTION HELP Overcoming drug and alcohol addiction requires professional support. Outpatient support can help you maintain your everyday life while getting the help you need.

If you’re ready to address your addictions, here are ways you can start:

WHERE DO I GO? THE ORCHARD MOUNTAIN RECOVERY (OMR) 434.282.2294 www.orchardmtnrecovery.com/services.html

A Admit to Yourself A Problem Exists: The

greatest challenge of realizing and admitting you have an addiction is getting past yourself. Yes, you are your own worst barrier. While it may sound cliché, when it comes to addiction recovery, admitting you have a problem is perhaps the most important step. A common belief is that people must “hit rock bottom” before they can admit to themselves they do have a problem. There is a lot of truth in this notion, but “hitting rock bottom” doesn’t always mean that a person has to experience total loss and despair such as losing their job, destroying relationships, incurring legal issues, realizing financial ruin and worst of all irreparably damaging their health or the health of others before recognizing a change is needed. Understanding that every person’s “rock bottom” can be different is something everyone – including those with and without addictions – should remember and embrace.

B Know Your Triggers: Triggers generally fall into

one of three categories: emotional, environmental or exposure. You have a bad day at work, or you have a fight with your spouse, or you see something, or you hear something, and you’re triggered to engage in your addiction. Think back to the recent times when you’ve engaged in an addictive behavior, and try to identify the triggers to avoid. Recognize these triggers so that you can handle your addictive urges in real-time.

C Recognize Signs of Relapse: For those with a

substance abuse problem, maintaining sobriety can be an everyday struggle. The potential for relapse is always there, but knowing the warning signs that could foreshadow a relapse can help to avoid it. It’s just as important for friends and family to be educated on what to look for as potential triggers for relapse as it is for those in recovery to be able to monitor themselves.

D Discover Effective Ways to Avoid Your

Addiction: How will you respond when you get the urge to engage in addictive behavior? To quell addictive urges, some people exercise, some read books, some play cards and some organize closets, for example. Plan ahead to avoid your addiction.

The Orchard Mountain Recovery (OMR) Intensive Outpatient program for Alcohol and Drug Addiction treatment meets during the evening so that you can take care of work, family, or other responsibilities while you recover.

QUIT SMOKING Don't miss The Community Care Connection in the ‘LUNG HEALTH’ section on page 28 for local services available for quitting smoking.

Know the Warning Signs of Relapse According to the online resource AddictionCenter (www.addictioncenter.com), relapses can happen suddenly and are usually brought on by triggers that can cause bad habits to re-surface. Some warning signs to watch out for are: •

Overconfident attitude

•

Self-pitying attitude

•

Dishonesty

•

Hanging out with people from drug use days

•

Changes in personal hygiene, sleep or appetite

•

Sudden changes in routine and irresponsible behaviors (skipping school, work or appointments)

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E Find Accountability: You need a plan and a support system to help you see a plan

through. Family and friends play a vital role in helping keep addiction sufferers accountable, but they are only part of the process. Support groups should also be a part of the routine of those trying to overcome addiction. Not only do they offer invaluable education and insight on addiction, they connect together people who are all facing the same set of problems, which helps them open up and talk more about their issues and reinforces the understanding they are not all alone in their struggle.

SIGNS OF SUCCESS Yes, it’s another commonly used cliché’, but approaching life one day at a time really is the best mantra to follow. Always remember that each day you remain sober marks one more successful step in your path to recovery.

ARE YOU READY TO RESET?

MYTH VS

REALITY: Natural Drugs Are Safer Than Synthetic Ones. Marijuana, mushrooms and other “natural” highs still alter brain chemistry and produce dangerous side effects. They are not harmless just because they grow in the ground.

A New Year’s resolution is all about tyranny. You’re forced to make a life change starting on a date that is less than ideal. A health reset is all about freedom. You’re given the power to make a change at a time that sets you up for ultimate success. Are you ready to reset in one of these areas? Consider the options discussed in this article, or schedule an appointment with your primary care doctor to discuss other concerns and the best steps for realizing improvement and put some action behind your decision.

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LET US KNOW HOW THINGS ARE GOING. Once you reset, share about your experience at www.ourhealthvirginia.com/contact or on our facebook page at www.facebook.com/ OurHealthCharlottesville with #OurHealthCharlottesvilleReset.

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SHARE SPARE A LIVING KIDNEY DONOR’S JOURNEY TO CHANGE A LIFE, INCLUDING HER OWN

words | SUSAN DUBUQUE

More than 116,000 people are listed for an organ transplant nationwide with many facing an extended period of time before receiving one. To help spare an individual the lengthy and uncertain wait, relatives, loved ones, friends, and even those who wish to remain anonymous may serve as living organ donors. In fact, nearly 6,000 transplants are made possible each year by people willing to make this most selfless, courageous and kind decision.

pretty healthy. The surgery is 100 percent elective. At least it is for me. But for my “surgery buddy” this operation is vital. I am donating a kidney. And someone out there — I don’t know who — will be the recipient.

June 12, 2018:

Where Did the Idea Come From?

In 2017, I had the privilege of helping to promote VCU Health Hume-Lee Transplant Center’s 60th anniversary. I learned that more than 100,000 people are on the list for an organ transplant right now. And every year, thousands of people die while waiting People like Susan Dubuque of Richmond, a for a transplant. The facts and figures seasoned and highly respected marketing What is a touched my head. But it was the stories strategist, writer and speaker in the Non-Directed Donor? of individuals — organ donors and healthcare industry who takes recipients — that touched my her work very personally. Such A non-directed donor — also called a heart. was the case in 2017, while Good Samaritan donor — is one who does working to help promote not have a particular recipient in mind. One of my favorite stories the VCU Health HumeThis is a person who offers a is about Zenobia Diamond. Lee Transplant Center’s 60th donor organ and is matched Zenobia suffered from lifelong anniversary. Susan took what she with the individual high blood pressure, but it was learned about living organ donation and who needs it the most. well managed with medication. That parlayed it into the action of donating one was until she developed breast cancer. of her kidneys. The cancer treatment caused a heart attack, the heart attack caused her blood pressure to Susan chronicled her journey from the beginning, skyrocket, and in turn, led to kidney failure. Yet offering real and raw reflection each step of the way despite all those check marks in the negative column, that she calls “the opportunity of a lifetime”. True to her VCU Health agreed to give her a new kidney. Today, this spirit of selflessness, Susan has offered to share her experience beautiful woman is thriving. and insight in hopes of inspiring others to also consider giving another person the greatest gift of all: a second chance at life.

This is Susan’s story, in her own words.

June 10, 2018:

One Month and Counting Before Surgery In one month, I’ll be admitted to VCU Health for surgery. I’m not ill. I’m not injured. In fact, I am happy to report that I am actually

June 14, 2018:

My Sources of Inspiration Rick and Tracey Ridpath are a sweet couple that live in Colonial Heights. Rick is a middle school teacher and Tracey is a kindergarten teacher. They have two lovely daughters and raise chickens in their backyard. But what makes this couple really special is the fact that they each gave a kidney as “non-directed” donors. www.OurHealthCharlottesville.com

Rick and Tracey Ridpath with their two daughters.

Rick and Tracey lost a dear friend to cancer, and in the aftermath Tracey couldn’t help wishing that there were something she could have done to save him. But since she was powerless to help her friend, she decided to do the next best thing. She would save some else. In fact, she would save a total stranger. Her generosity so inspired Rick that he decided to become a donor as well.

With help from Lisa Schaffner, United Network of Organ Sharing’s (UNOS) marketing and public relations director, and her colleague Anne Paschke, I was soon in possession of a huge body of data. I had information on every non-directed kidney donor between 1989 and 2017, including their respective gender, ethnicity, state of residence and age.

There have only been 2,200 non-directed kidney donations nationally since 1989. And Tracey and Rick may be the only married couple to donate kidneys to unknown recipients.

WOW! Guess what I discovered at first look? People in their 70s have donated kidneys. I wasn’t the oldest person on the planet who wanted to be an organ donor after all.

By interviewing Rick and Tracey and writing their story, I couldn’t help but be inspired. It was their acts of unselfish kindness that planted the seed and prompted me to think about being a living donor too. But surely I was too old, right?

This fact gave a whole new direction to my efforts. The next step was to determine if I would be a suitable donor. Would anyone want one of my old, but serviceable spare kidneys?

June 16, 2018:

Look What I Discovered I remember when I turned 60. What a crappy day. I was that much closer to being eligible for Medicare and that much further from my youth. One other thing happened that day. I was unceremoniously tossed off the bone marrow registry. I was too old to donate. Well, if bone marrow has an expiration date, I assumed organs do, too. But I still wanted to do something to help. Being a closet geek, I decided to undertake a research study. I would investigate the common attributes of people who willingly share a spare organ with a total stranger. This knowledge could then be converted into campaigns to recruit donors. Since I work in the healthcare marketing field, I figured some of my clients would be interested in my findings.

Next stop: UNOS.

UNOS is the United Network of Organ Sharing — the organization that manages the distribution of organs among transplant centers in the U.S. They happen to be based in Richmond. For more information, visit www.unos.org.

June 17, 2018:

Nobody Said It Would Be Easy I admit it. The thought of having a body part removed was a little scary. But I’ve had a wonderful guide. From the start, Maureen Bell, a kidney transplant coordinator at VCU Health Hume-Lee Transplant Center, has been my navigator. She is a delight — warm, kind, and like many nurses, no-nonsense. I like all those things about her. But most of all, I trust her. The approval process seems to be designed to ferret out any reason why I should not donate an organ, including physical, social and emotional factors. In case you’re curious, here are just some of the tests and screenings that I had over a four-month period: •

Many, many blood tests

•

CT scan

•

Various cancer screenings

•

Chest x-ray

•

Physical examinations by a nephrologist (kidney specialist) and a surgeon

•

EKG

•

Stress test

•

Psychological evaluation

•

Interviews with two social workers and a registered dietitian

ECHO cardiogram

The culminating event was a nuclear imaging study to evaluate my kidney function. It’s official. I now glow in the dark.

Zenobia Diamond, kidney recipient

Every time I felt annoyed or frustrated by the delays and all the poking and prodding, I reminded myself of this simple fact: No matter how I am feeling, the people who need a kidney and their loved ones are feeling one hundred times worse. So, no whining permitted. I am the lucky one. I suspect that my age and status as a non-directed donor made the transplant team even more cautious and conservative. Now that I have jumped over all the hurdles and passed all the tests, I feel absolutely confident that I am fit and physically and mentally prepared to handle the surgery. I not only trust Maureen, I trust the process. I continue to feel one other thing — incredibly grateful. Good health is a gift. And I am very fortunate to be able to donate.

June 19, 2018:

Will I Miss My Kidney?

by tz

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In my first life, before I got into marketing, I worked in the mental health field. So it isn’t surprising that I found the psychological assessment to be the most interesting part of the donor screening. I don’t want to tamper with the evaluation process for other prospective donors, so I won’t divulge details. (What happens in the psych department stays in the psych department, right?) But there is one small thing that I would like to share. Stephan Weinland, PhD, the psychologist who conducted the evaluation, told me that some people get depressed after donating an organ, feeling a sense of loss. And he asked me if I thought I would miss my kidney.

Post surgery run, only 16 days after surgery.

I am embarrassed to admit that my response was what you might expect from an obnoxious fifth grader. I laughed. Out loud. I didn’t mean any disrespect. After all, undergoing any surgery is no joking matter. But it tickled me to think about missing my dear sweet kidney. Afterwards, I gave Dr. Weinland’s question the serious consideration it deserved. How would I really feel about losing part of my body? Would I notice the empty space that my kidney used to occupy? Would I be sad? Would I regret my decision? Would I no longer feel whole? I took a nice, long run — which is what I do when I need to think — and I tried to get into a post-surgery mindset. Here is what I realized: I’ve never had a relationship with my kidney. I haven’t named it. I don’t talk to it. For that matter, I’ve never given it a moment’s thought. That is, until now. Today, I see my kidney in a whole new light. My right kidney — which is the one I’ll be donating — is completely unnecessary. My body will function just fine without it. Her sister kidney will happily carry the load. I only have one heart and that is sufficient. So why not just one kidney? On the other hand, this kidney is the most precious organ in my body. But only if I give it away. Will I miss my kidney? Not for a second. By being a living donor, there is something else I will not miss. This incredible opportunity to change another human being’s life in a significant way. Somehow though, I suspect it is my life that will be changed the most.

June 21, 2018:

Who Will Get My Kidney? Carrie Bradshaw got to write about “sex in the city.” I get to write about my kidney in the city — or maybe my kidney in the country. I’m not sure where — or more accurately who — my kidney will call home after July 10. During the screening process, I was asked numerous times how I feel about the fact that I may never know the identity of my kidney recipient. 38

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By being a living donor, there is something else I will not miss. This incredible opportunity to change another human being’s life in a significant way.

Susan’s last marathon training before surgery.

So, how do I feel? Can I give away a body part and never look back? In all honesty, I would love to meet my recipient. I’d like to have a name and an identity to bring this experience to life. It would be heartening to know I am donating a kidney to a George or a Sarah rather than an anonymous, faceless person who has advanced kidney disease and most likely type O blood. But that’s not how the program works. Both participants — donor and recipient — have the option to remain anonymous. Or both must agree to disclose their identities.

Here I am, all excited and inspired to be a living donor, and I am confronted with my own mortality. Now, there’s a real kill joy for you — pun intended. But the members of the transplant team at Hume-Lee are direct and honest in sharing the very real risks of donating an organ. This matter required an especially long run. So off I trotted, equipped with a water belt and a pocket full of sports beans, ready to think about dying. Five miles later, here is what I came up with…

I do not live in fear. I do not anticipate bad things happening. When I get on a plane, I expect to land at my destination, in And then there is the really hairy issue that no one wants to one piece. When I drive up Route 95, I anticipate getting think about: What if the transplant doesn’t work? What to DC — eventually — not dying in a fiery crash. if the kidney — my kidney — fails? When I swim, I don’t jump in the water thinking I will drown. When I enter the operating room I may get to meet my recipient or not. My on July 10, I plan on waking up, groggy but kidney may work properly or it may shut Each time I was very much alive. down. No matter what, I have to accept interviewed or examined that the ultimate outcome is beyond my control. I have to be satisfied knowing that I gave one person hope for a second chance at life.

So I will let go of the tearful, yet joyful meeting that probably only exists in my imagination. I will give away my kidney — complete with veins and arteries — but with no strings attached.

as part of the donor assessment, I was warned of the risks of surgery. In fact, I was flat out asked, “Do you know you can die?”

I will think of this act like a very special gift to the Angel Tree — which has always been the best part of Christmas for me.

June 23, 2018:

Did You Know You Could Die? Have you ever read the warnings that accompany prescription drugs? It’s a wonder anyone is willing to take a single pill. You could develop an ulcer. You could have a stroke. Your nose might fall off. Each time I was interviewed or examined as part of the donor assessment, I was warned of the risks of surgery. In fact, I was flat out asked, “Do you know you can die?”

But, what if I don’t make it? What if I am among the teeny, tiny percentage of surgery patients who die on the table or from complications afterwards? It could happen. And if it does, so be it.

I have lived my life with the throttle wide open. I’ve run marathons. Crawled through pyramids. Sailed on the Amazon River. Petted a koala bear. Learned something new every day. Enjoyed my family and large circle of friends. Owned a thriving business with the world’s best business partners — Roger Neathawk and Chuck Miller. I worked hard and loved every minute of it. I crammed three years of living into every one year of life. I have pondered and prayed about what I am about to do. And I’m good with my decision. I trust the process and think the benefits far outweigh the risks. Next month, I’ll be walking the halls of VCU Health Hume-Lee Transplant Center following my surgery, looking forward to pursuing the next 30 years of adventures. www.OurHealthCharlottesville.com

Last year, I interviewed and wrote stories about organ transplant donors and recipients at VCU Health Hume-Lee Transplant Center. Through that experience, I discovered something very special. These everyday people are doing amazing things. They are saving lives.

A post surgery visit with Maureen Bell, Transplant Coordinator, “Miss Annie” Rowe, Susan, and Lynette Billups-Boyd.

June 27, 2018:

Today is “Match Day” Traditionally, “match day” refers to the day that medical students learn where they have been “matched” for a residency or fellowship. In my case, it refers to the day my kidney recipient was identified. I don’t know a single thing about this person — name, gender, age, ethnicity, where they live, if they are married or have children. My imagination is running wild. I can also imagine what my recipient’s life must be like — measuring longevity in months rather than years. Now, multiply that scenario by nearly 100,000 patients — plus all their loved ones. That’s more than I can get my head around. After all, I am just one person. But wait. I may be just one person, but I have two kidneys. And one happens to be a spare. And now I have one recipient. I have a match. And from this day forward — whether we ever meet or not — we will be connected in a profound way.

July 1, 2018:

How Far Would You Go? In November 2006, after I finished running an 8K, I dashed home so I could watch the Richmond Marathon as the runners headed down Forest Hill Avenue. It was late in the race. The elite runners had long since crossed the finish line, yet I was mesmerized by the individuals still out there on the course. They were not 24 years old, whip thin or 6’2”. In fact, they were older, shorter and heavier than I ever would have envisioned, and in some cases, physically challenged. (I would never refer to these fine athletes as physically disabled). 40

OurHealth | The Resource for Healthy Living in the Shenandoah Valley and Charlottesville

I was surprised and delighted to realize that mortal humans — people just like me — could actually run a marathon. I made the decision, then and there, that the following year I would run the full marathon — all 26.2 miles of it. (I also decided my husband would run it with me, but that is another story for another day.) It didn’t matter that I had never run further than 10 miles. That I’m only 5’2” with my shoes on. Or that I was 54 years old at the time. Somehow I figured my determination would overcome my age, my inexperience and even my short legs. And I did it. 10 times, in fact. My marathon experience is a perfect metaphor for my organ donation journey. Last year, I interviewed and wrote stories about organ transplant donors and recipients at VCU Health Hume-Lee Transplant Center. Through that experience, I discovered something very special. These everyday people are doing amazing things. They are saving lives. Once again I felt inspired to act. But how far would I go to save one life? What would it take? What would I have to give up? I did my homework and here is what I learned: My hospital stay will be two days. I plan on taking two weeks off work and perhaps working at home a little longer. The only limitations will be no running or lifting for six weeks. The screening process was not easy. The recovery will probably be a little harder than I think. I hate missing work and I really hate missing running. But I am willing to do all this and more. For this chance to save one life, I am willing to go the distance to become a living kidney donor.

Features • Share Your Spare

Susan leaving after surgery with Care Partner Allison Walker and Mary Pernell, RN.

July 5, 2018:

Looking On The Positive Side David Letterman made his Top Ten List famous. Well, I decided to list my top ten reasons for donating a kidney. I’ve been very forthright about sharing the downside — like not being able to run for six weeks and the risk of death that goes with any surgical procedure. So let’s turn this around and look at the positives. What are the personal benefits I will enjoy by being a living donor? Here are my top contenders:

Affirming that my parts have not expired. I was happy to learn that I am not completely over the hill and that my spare parts are not worn out.

B Knowing I’m good to go for the next 10,000 miles.

The screening process involved a comprehensive physical assessment. I am assured that I am in good health. (In case you are curious, the recipient’s insurance covers all the costs associated with the testing and surgery.)

C Supporting

Hume-Lee. I have the greatest admiration for VCU Health Hume-Lee Transplant Center and the amazing work they perform. I am thrilled to be able to support their mission as a living donor.

D Learning something new. By working in the healthcare

field for many years, I have learned about many new advances in medicine. With this experience, I have had the opportunity to learn about organ transplants from a unique insider’s perspective.

E Reconnecting with old friends. The moment I started

posting information about my transplant journey on social media, I started hearing from old friends. Some were curious about what I was doing, many wanted to offer support, prayers and good wishes — for which I am very grateful.

F Making

new friends. I’ve enjoyed meeting many new people — from the medical team at VCU Health, to individuals who have a personal or family tie to transplantation. www.OurHealthCharlottesville.com

Susan before surgery.

Taking a sabbatical. I started working as a lifeguard when I was 15 years old, and I haven’t stopped since. Donating a kidney will necessitate stepping back for a few weeks. I will take a breather, regroup, write, read, walk and recuperate. (Bear in mind, I do not recommend this as a way to get a vacation.)

H Making a real difference. We’re living in scary times — political upheaval, mass

shootings, worries about everything from the economy to global warming. It feels overwhelming and well beyond my control. I can’t fix the world, but I can do one positive thing to make it a little better.

I Getting up close and personal. I think of myself as a micro-philanthropist.

I am not Bill Gates, but I give what I can in the way of time and money to worthwhile causes. My kidney donation takes on special significance. One person will be directly helped by this contribution. And that beats a tax deduction any day.

When I consider the magnitude of what the recipients are dealing with now — and the challenges they have faced for many years — my having surgery to donate a kidney suddenly seems like a minor inconvenience.

Living in gratitude. I am donating a kidney because I can. And because I can’t think of a compelling reason not to. I am the lucky one. I am blessed with good health and life circumstances that permit me to take time off work for surgery. I have a family and friends who will be there to see me through my recovery. So what will I get out of all this? The opportunity to live and act out of gratitude. And nothing could be better than that.

I have come to the realization that recovery is a team sport. I never could have done it alone.

YAYA farewell to Susan’s kidney party.

July 9, 2018:

hand, have long-standing, complex health issues and they carry the emotional burden of dealing with a life-threatening disease.

I Have A Choice

Tomorrow I will be having elective surgery. It isn’t medically necessary. No one is making me do it. I have not been coerced or shamed. I have not been persuaded or convinced by any outside force. I made the choice to donate a kidney based on inspiration, research and thoughtful consideration.

It is also my choice how I will experience this journey. And I have decided to make it a joyful adventure that I will share with my family, friends and even total strangers.

I’m Over The Hump

When I told my husband Bob what I was planning to do, he just rolled his eyes. After 15 years of marriage, nothing I can do would surprise him. But he and the rest of my family are always ready to help no matter what I do. Then there are my friends. Those who live far away have been following my story online — lending their support through words of encouragement and good wishes. And those who live close by have offered to provide transportation, meals, and company on walks while I recover after surgery.

July 13, 2018:

On Tuesday, July 10, I reported to VCU Health Hume-Lee Transplant Center for surgery at 5:30 am. The sun was barely peeping through the high-rise buildings as we drove into the city. It was going to be a beautiful day — filled with life and hope.

Today, I got the best news of all. My recipient is doing well following her transplant surgery.

Among my friends are my YAYAs. This amazing group of women gathered together to wish my kidney a fond farewell. There was a fabulous meal and they gave me lots of presents — a coloring book, a huge bag of cards to keep me occupied while I am in the hospital and 100 kidney-shaped squeeze balls! But my circle didn’t stop there.

The operation went well, and by 2 pm, I was in back in my room. The first few days were a little rough — but nothing that small doses of pain medication couldn’t conquer. I was up and walking Wednesday morning and discharged on Thursday afternoon. Today, I got the best news of all. My recipient is doing well following her transplant surgery.

The staff members at VCU Health Hume-Lee Transplant Center are simply the best! Each and every member of the team who took care of me was professional, kind and respectful. I can definitely see a large batch of cake pops in their futures!

July 24, 2018:

Affirming My Decision

I have heard from so many people — including total strangers who have some connection to organ transplantation. They are donors, recipients and loved ones of those who are waiting for an organ. I am deeply touched by their stories.

You know what they say about the best laid plans. After leaving the hospital on Thursday, I thought that the worst was behind me. By Friday I was off pain meds and walking all around my neighborhood.

Tomorrow I will be going into surgery from a position of health and I’m happy to be able to donate. The recipients, on the other

On Sunday, my husband flew out of town to help take care of his mother who was hospitalized in Michigan. It was no problem. I was feeling great. I had even given passing thought to donating a part of www.OurHealthCharlottesville.com

Julie Graham, Susan Dubuque’s kidney transplant recipient.

My recipient now has a name— Julie Graham. She has a face—in fact, a very pretty one. And she has a charming personality and a delightful sense of humor.

my liver next year. What the heck? My kidney was a spare. My liver will grow back. And this was easy-peasy. Right? Not so fast. The next week, things went off the rails. I won’t burden you with the details, but Friday — ten days after my surgery — I was readmitted to the hospital. But even in the worst circumstances, there is a lesson to be learned. Here is my take away.

I was tucked in my bed, and my good friend Jeanne, who stayed by my side every minute throughout this ordeal, as well as many, many friends who helped me through this challenging week. (There are far too many to name and I know I will miss someone dear.) I have made the decision to hang onto my liver and not attempt a second donation. Apparently, anesthesia is not my friend. But moving forward I will use my voice and my words to spread the word about living organ donations.

July 26, 2018:

For several days I was in some pretty intense discomfort. Okay, let’s be honest. I was in pain. On Saturday night, while I was It Takes A Village lying in my hospital bed, I felt troubled. It wasn’t my health that concerned me. I was worried that I would wake up The worst is behind me. My kidney donation is in the morning and regret my decision to donate a complete. kidney. That I would think it was a stupid idea Today, just 16 days following my operation, and I would be angry with myself for even In the middle of I received a clean bill of health from my starting down this path months ago. the night, as I was tossing surgeon, Chandra Bhati, MD. In fact, and turning, I heard the whipping But a strange sound changed all that. he gave me permission to run a blades as a medivac helicopter little — four weeks earlier than landed on the roof. I realized that a In the middle of the night, as I anticipated — with the caveat donor organ was being delivered to was tossing and turning, I heard that I have to take it slowly. Since Hume-Lee. And one fortunate the whipping blades as a medivac slow is the only way I can run, I was human being’s life helicopter landed on the roof. I recalled happy to comply. would be saved. Maureen Bell, the transplant coordinator, telling me earlier that evening that she was calling a patient to come into the hospital the next morning for a transplant. I realized that a donor organ was being delivered to Hume-Lee. And one fortunate human being’s life would be saved. I will never forget that sound and how it reaffirmed my decision to give.

I have come to the realization that recovery is a team sport. I never could have done it alone. My journey has included many friends, from all walks of life. I received cards, prayers, well wishes, food, flowers, visits, calls, emails, texts, presents, and offers to help in a million ways.

Would I trade a few days of discomfort to save a life? Without a single doubt. There is something very special and important happening in these walls. And I want to be part of it — even if in a small way.

Tomorrow I will be heading back to work and getting on with my life — filled with love for my wonderful family and circle of friends who have shared this journey with me and grateful for the opportunity to pay my gift of good health forward.

I’m home from the hospital once again, healthy and on the mend. I owe a special thanks to Maureen Bell, who remained with me until

But my journey isn’t quite over. I have shared my kidney with a 59-year-old female. And I can’t wait to meet her!

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August 23, 2018: Walk The Walk

Today, I had the pleasure of sharing my kidney donation story at the corporate kick-off breakfast for the Central Virginia chapter of the National Kidney Foundation (NKF) Walk. The event was hosted by Julie Hill and Sonabank. I learned a lot about kidney disease and the wonderful work of the NKF. FEB

National Organ Donor Day. In the US, more than 120,000 people are waiting for a lifesaving organ donation.

October 2, 2018:

Time To Celebrate… Times Two What a lovely evening. The UNOS headquarters was magically converted to a lovely venue for the organization’s 10th annual Soiree. Highlights of the event were comments by Liza Bruce and Lisa Schaffner. It was exciting and gratifying be part of the transplant community. Earlier in the day I had yet another reason to celebrate – speaking on the phone for the first time with my kidney recipient! I’m really looking forward to meeting her soon.

November 1, 2018:

My Kidney Has Found A Wonderful Home It’s been nearly eight months since my first visit to VCU Health Hume-Lee Transplant Center. That day I met with Maureen Bell to begin my assessment as a prospective donor. It’s been an amazing journey. My family and friends came along for the ride and made the experience memorable, and well, fun. There I said it. I actually enjoyed the every moment of the testing, surgery and healing, as well as the opportunity to share my story. This morning I visited Hume-Lee for a very different reason. I surprised my recipient when she arrived for her follow-up appointment. My recipient now has a name—Julie Graham. She has a face—in fact, a very pretty one. And she has a charming personality and a delightful sense of humor. We talked, laughed and swapped (kidney surgery) war stories like we have been friends for years, not a matter of minutes. We discovered many things that we have in common. We both love to run. We both enjoy our careers. We’re both social creatures. And now we share something even more important—a pair of kidneys and a very special bond.

So What’s Next? I look forward to many more visits with my new friend Julie and to working tirelessly as an advocate for living organ donations – so that others might enjoy this opportunity of a lifetime.

ON THE WEB

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KIDNEY TRANSPLANT PROGRAMS If you are interested in becoming a living kidney donor please contact:

Virginia Transplant Center at Henrico Doctors’ Hospital Virginia Transplant Center at Henrico Doctors’ Hospital is a community hospital based Kidney Transplant program that opened in 1990. This was the 4th program in the U.S. to perform laparoscopic donor nephrectomies (kidney removals). Henrico Doctors’ Hospital has an active paired donation program through the National Kidney Registry and about 40-50 percent of its transplants are from living donors.

804.289.4941

www.henricodoctors.com/service/ transplant-services

VCU Health Hume-Lee Transplant Center VCU Health Hume-Lee Transplant Center has performed over 3,600 kidney transplants in its 60year history. A pioneer in advanced treatments, it was the first transplant center on the East Coast to perform a robotic-assisted kidney implantation in 2018. This technology makes kidney transplants a viable option for obese patients who have traditionally been denied the procedure because of increased risk.

804.628.0711

www.vcuhealth.org/transplant

The University of Virginia Health System Transplant Center The University of Virginia Health System Transplant Center performed its first kidney transplant in 1967. As part of the state¹s only comprehensive transplant center, UVA has performed more than 2,000 kidney transplants. UVA¹s team earned the National Kidney Registry Excellence in Teamwork Award in 2015 and performs about 80 kidney transplants per year, including six to 10 pediatric kidney transplants.

800.543.8814

www.uvahealth.com/services/ transplant

ADDITIONAL RESOURCES National Kidney Foundation www.kidney.org U.S. Department of Health and Human Services www.organdonor.gov

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Putting A New

Heart Healthy

Lifestyle

Pattern Into Practice words | AMERICAN HEART ASSOCIATION AND OURHEALTH CHARLOTTESVILLE AND SHENANDOAH VALLEY STAFF

A healthy diet and lifestyle are your best weapons to fight heart disease, and it’s not as hard as you may think! Remember, it’s the overall pattern of your choices that count. Start your new pattern for realizing long-term heart health by putting these small and simple steps into practice. Always speak with your doctor first before beginning any new diet, fitness or lifestyle change routine.

Use Up at Least As Many Calories As You Take In •

The Takeaway » »

» » »

Know how many calories you should be eating and drinking to maintain your weight. Aim for at least 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity (or an equal combination of both) each week. Eat a variety of nutritious foods from all the food groups while consuming less nutrient-poor foods. Base your eating pattern on the American Heart Association’s recommendations. Live tobacco free.

DETERMINE DAILY CALORIE INTAKE: Start by knowing how many calories you should

be eating and drinking to maintain your weight. Nutrition and calorie information on food labels is typically based on a 2,000 calorie per day diet. You may need fewer or more calories depending on several factors including age, gender, and level of physical activity. •

DETERMINE WEIGHT GOALS: If you are trying not to gain weight, don’t eat more

calories than you know you can burn up every day. •

ADJUST PHYSICAL ACTIVITY ACCORDING TO GOALS: Increase the amount and

intensity of your physical activity to burn more calories.

Aim for at least 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity (or an equal combination of both) each week. Regular physical activity can help you maintain your weight, keep off weight that you lose and help you reach physical and cardiovascular fitness. If it’s hard to schedule regular exercise sessions, look for ways to build short bursts of activity into your daily routine, like parking farther away and taking the stairs instead of the elevator. Ideally, your activity should be spread throughout the week.

DOWNLOAD THIS > The American Heart Association’s Cold Weather Fitness Guide. Visit www.ourhealthvirginia.com/ 46 OurHealth | The Resource for Healthy Living in the Shenandoah Valley and Charlottesville coldweatherfitguide to download your copy.

Eat a Variety of Nutritious Foods From All the Food Groups You may be eating plenty of food, but your body may not be getting the nutrients it needs to be healthy. Nutrient-rich foods have minerals, protein, whole grains and other nutrients but are lower in calories. They may help you control your weight, cholesterol and blood pressure.

Eat an overall healthy dietary pattern that emphasizes:

A B C D E F

A variety of fruits and vegetables Whole grains Low-fat dairy products Skinless poultry and fish Nuts and legumes Non-tropical vegetable oils

Limit saturated fat, trans fat, sodium, red meat, sweets and sugar-sweetened beverages. If you choose to eat red meat, compare labels and select the leanest cuts available.

Eat Fewer Nutrient Poor Foods.

What’s the DASH Eating Plan? One of the diets that fit this pattern is the DASH (Dietary Approaches to Stop Hypertension) eating plan, or DASH diet, as it is also known. Most healthy eating patterns can be adapted based on calorie requirements and personal and cultural food preferences. Visit www.nhlbi.nih.gov/ health-topics/dasheating-plan by scanning the QR code provided to learn more about DASH and to access related meal planning tools and tips to help you realize lifelong success.

The right number of calories to eat each day is based on your age and physical activity level and whether you’re trying to gain, lose or maintain your weight. You could use your daily allotment of calories on a few high-calorie foods and beverages, but you probably wouldn’t get the nutrients your body needs to be healthy. Limit foods and beverages high in calories but low in nutrients. Also limit the amount of saturated fat, trans fat and sodium you eat. Read Nutrition Facts labels carefully — the Nutrition Facts panel tells you the amount of healthy and unhealthy nutrients in a food or beverage.

How Can I Better Understand Food Nutrition Labels? Learning how to understand and use the Nutrition Facts label can help you make healthier eating choices and identify nutrient-dense foods for a healthy diet. Visit www.heart.org/ en/healthy-living/healthy-eating/ eat-smart/nutrition-basics/ understanding-food-nutritionlabels by scanning the QR code provided for some tips from the American Heart Association to help you make the most of the information on food labels.

What’s Your Move? Everyone needs physical activity to stay healthy, but fitting fitness into our busy daily routines can sometimes be challenging. That’s where Move Your Way comes in. Move Your Way is a physical activity campaign from the U.S. Department of Health and Human Services promoting recommendations from the Physical Activity Guidelines for all Americans. Visit www.health.gov/ moveyourway or scan the QR code provided to access interactive tools, videos, motivational tips, fact sheets and more for adults and children that make getting active a little easier. www.OurHealthCharlottesville.com 47

Community Care Connection OurHealth Charlottesville and Shenandoah Valley Magazine’s Care Connector helps you start your search for local experts and resources that may assist you in realizing your health goals*. NUTRITION EDUCATION

» »

Augusta Health Clinical Nutrition 78 Medical Center Drive | Fishersville | 540.213.2537 www.augustahealth.com/nutrition UVA Health Nutrition Counseling Center 2955 Ivy Road (250 West) | Suite 1500 Charlottesville | 434.243.4612 https://uvahealth.com/locations/profile/nutritioncounseling-center

DIABETES EDUCATION

» » » »

Augusta Health Diabetes & Endocrinology Clinic 78 Medical Center Drive | Fishersville | 540.332.4000 www.augustahealth.com/amg/diabetes-endocrinologyclinic Rockbridge Area Health Center – Diabetes Education 800 S. Main Street | Lexington | 540.463.9166 www.rockahc.org TypeZero – In Control Diabetes Management Program 919 Second Street | Charlottesville | 434.284.8919 www.typezero.com UVA Diabetes and Endocrine Clinic 415 Ray C. Hunt Drive | Charlottesville | 434.924.1825 https://uvahealth.com/locations/profile/diabetesendocrine-clinic

As you make daily food choices, base your eating pattern on these recommendations:

Eat a variety of fresh, frozen and canned vegetables and fruits without high-calorie sauces or added salt and sugars. Replace high-calorie foods with fruits and vegetables.

B C

Choose fiber-rich whole grains for most grain servings.

Eat a variety of fish at least twice a week, especially fish containing omega-3 fatty acids (for example, salmon, trout and herring).

E F

Select fat-free (skim) and low-fat (1%) dairy products.

Limit saturated fat and trans fat and replace them with the better fats, monounsaturated and polyunsaturated. If you need to lower your blood cholesterol, reduce saturated fat to no more than 5 to 6 percent of total calories. For someone eating 2,000 calories a day, that’s about 13 grams of saturated fat.

H I

Cut back on beverages and foods with added sugars.

If you drink alcohol, drink in moderation. That means no more than one drink per day if you’re a woman and no more than two drinks per day if you’re a man.

SPECIALTY FOODS

» »

FITNESS RESOURCES

» » »

Augusta Health Fitness 107 Medical Center Circle | Fishersville | 540.332.5433 www.augustahealth.com/fitness acac Fitness and Wellness Center 111 Monticello Avenue | Charlottesville, VA 22901 https://acac.com/charlottesville/ Rockbridge Area YMCA 790 North Lee Highway| Lexington | 540.464.9622 www.ymcavbr.org/locations/rockbridge/rockbridgearea-ymca

SMOKING CESSATION RESOURCES

» »

Quit Now Virginia www.quitnow.net/virginia Virginia Health Care Foundation www.vhcf.org/for-those-who-help/resources-forproviders/nurse-practitioner-resources/smokingcessation/

*Medical experts and resources listed are not endorsed by McClintic Media, Inc., publisher of OurHealth Charlottesville and Shenandoah Valley Magazine, nor are they intended to be a substitute for advice provided by your doctor or other attending medical specialist. Always speak with your doctor first before making changes to your health plan or starting a new health and fitness regime. To be considered for inclusion in the Care Connection for future issues of OurHealth Charlottesville and Shenandoah Valley Magazine, email info@ ourhealthvirginia.com and include “Care Connection: Charlottesville/Shenandoah Valley” in the subject line for more information.

WIN A

MOVE MORE INFUSER BOTTLE! 48

Choose poultry and fish without skin and prepare them in healthy ways without added saturated and trans fat. If you choose to eat meat, look for the leanest cuts available and prepare them in healthy and delicious ways.

Avoid foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet.

Choose foods with less sodium and prepare foods with little or no salt. To lower blood pressure, aim to eat no more than 2,300 milligrams of sodium per day. Reducing daily intake to 1,500 mg is desirable because it can lower blood pressure even further. If you can’t meet these goals right now, even reducing sodium intake by 1,000 mg per day can benefit blood pressure.

Follow the American Heart Association recommendations when you eat out, and keep an eye on your portion sizes. Visit www.heart.org/en/healthy-living/healthy-eating/eat-smart/ nutrition-basics/portion-size-versus-serving-size by scanning the QR code provided for more information on portion sizes.

Live Tobacco Free Don’t smoke, vape or use tobacco or nicotine products — and avoid secondhand smoke or vapor. Visit www.heart.org/en/healthy-living/ healthy-lifestyle/quit-smoking-tobacco/help-i-want-to-quit-smoking to learn more about quitting smoking. For more information on American Heart Association’s Diet and Lifestyle Recommendations and additional heart healthy information, visit www.heart.org.

ON THE WEB

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Visit www.ourhealthcharlottesville.com/infuserbottle by scanning the QR code provided and take our short Food and Fitness quiz for your chance to win a Move More Infuser Bottle! The Move More Infuser Bottle from the American Heart Association is perfect for helping you stay hydrated throughout the day – whether you’re at home, in the office or at the gym. Plus it’s your daily reminder to stay active and keep moving. The bottle holds up to 25 ounces, features a flip up spout and carry handle and includes an infuser container that easily attaches to the lid. Fill container with your favorite fruits and/or vegetables to give your water a little extra kick.

OurHealth | The Resource for Healthy Living in the Shenandoah Valley and Charlottesville

Food Fitness â&#x20AC;¢ Putting A New Heart Healthy Lifestyle Pattern Into Practice

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OurHealth | The Resource for Healthy Living in the Shenandoah Valley and Charlottesville

Aging Well WISDOM • DIGNITY • SUPPORT

Making

Dysphagia

Easier to Swallow Dysphagia, or difficulty swallowing, is especially prevalent among the elderly. Learn how to spot this condition in seniors, where to go for local diagnosis and treatment options, and how to prepare fast, nutritious meals that are easy for dysphagia patients to eat. words | KATHARINE PALJUG

Swallowing comes as naturally as breathing to most of us. Unfortunately, this seemingly simple everyday act can become difficult, especially among seniors. This complication is called dysphagia, and it is a frustrating condition that requires immediate attention to prevent it from creating further medical problems. The good news is that most of the causes of dysphagia are temporary and non-threatening. Difficulty swallowing rarely represents a more serious disease; however, if you experience dysphagia for an extended period, you may need to be seen by a specialist. Speaking to your primary care doctor is a good place to start. Your primary care doctor can provide you with a list of specialists that can help.

Causes of Dysphagia In some people, dysphagia is just a result of aging. As we get older, all our muscles can weaken, including the muscles and nerves that help move food and drink through the throat and esophagus. Some elderly people with dentures have problems chewing properly before swallowing, resulting in food getting stuck in the throat or esophagus.

Other Common Causes of Dysphagia Include: A Problems with the nervous system, such as multiple sclerosis, muscular dystrophy, or Parkinson’s disease B Immune system afflictions that cause swelling and weakness C Blockage of the throat or esophagus due to acid reflux and other esophageal conditions

D E F G H

Strokes Hypertension Diabetes Thyroid disease Brain or spinal cord injuries

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Dysphagia By The Numbers

15 million

Dysphagia impacts 15 million Americans

1 million

Every year, 1 million Americans receive a new diagnosis of the condition.

Aging Well

• WISDOM

How to Identify the Symptoms of Dysphagia If you’re having difficulty swallowing for an extended period, and exhibit one or more of the following symptoms, you should schedule an appointment with your primary care doctor: •

Drooling

•

A feeling that food or liquid is sticking in the throat

•

Discomfort in the throat or chest (when gastroesophageal reflux is present)

•

A sensation of a foreign body or lump in the throat

•

Weight loss and inadequate nutrition due to prolonged or more significant problems with swallowing

•

Coughing or choking caused by bits of food, liquid, or saliva not passing easily during swallowing, and being sucked into the lungs

•

Voice change

Complications of Dysphagia With timely and proper treatment, dysphagia patients can manage, and often overcome, their swallowing difficulties and avoid further medical issues, including:

Pneumonia and upper respiratory infections

– specifically aspiration pneumonia, which can occur if food or drink is swallowed down the “wrong tube” and enters the lungs.

Malnutrition — people who are unaware of their dysphagia and are not being treated for it are especially at risk.

Dehydration —

people who cannot drink properly are unable to hydrate themselves.

75% of nursing home residents experience some degree of dysphagia

1 in17

1 in 17 people will develop some form of dysphagia in their lifetime

Diagnosis & Treatment To determine the extent of your swallowing problem, your doctor or provider will discuss the history of your problem with you and examine your mouth and throat. This examination may be done with mirrors; when a closer look is needed, he/she may place a small tube with a camera at the end through the nose and down the throat and you will be given food to eat. This procedure shows the back of the tongue, throat, and larynx as you swallow. Once your provider has a better idea of the cause of a swallowing problem, they can prescribe a treatment that is tailored to that cause. Many cases of dysphagia can be treated with medications, such as antacids and muscle relaxants. A speech language pathologist (SLP) is a key member of every dysphagia diagnostic and treatment team. These specialists employ proven traditional treatments such as conventional speech therapy and oral exercises, patient education, swallowing maneuvers, and physiologic exercises.

50% of all Americans over 60 will experience dysphagia at some point

Thermal stimulation (application of cold to the throat area) has been commonly used. New treatments are evolving, including the use of neuromuscular electrical stimulation (NMES) and surface electromyography (EMG), in which feedback about the muscle’s activity level encourages the patient to swallow. In extreme cases, surgery may be required; for example, if a muscle in the throat or esophagus is too tight, it may need to be dilated or released surgically. Continued on page 54...

Aging Well

General Guidelines for Safe Swallowing Bear in mind that dysphagia patients have individual requirements, so not all of this advice applies to every patient.

Take small bites — only 1/2 to 1 teaspoon at a time.

Eat slowly. It may also help to eat only one food at a time.

Avoid talking while eating.

When one side of the mouth is weak, place food into the stronger side of the mouth. At the end of the meal, check the inside of the cheek for any food that may have been pocketed.

Try turning the head down, tucking the chin to the chest, and bending the body forward when swallowing. This often provides greater swallowing ease and helps prevent food from entering the airway.

Do not mix solid foods and liquids in the same mouthful and do not “wash foods down” with liquids, unless you have been instructed to do so by the therapist.

Eat in a relaxed atmosphere, with no distractions.

Following each meal, sit in an upright position (90-degree angle) for 30 to 45 minutes.

Making Dysphagia Easier to Swallow

Maintain an upright position (as near 90 degrees as possible) whenever eating or drinking.

•

Dysphagia Treatment is a Team Effort A dysphagia diagnostic and treatment strategy team can be quite extensive – in addition to family members, the team can consist of:

SLPs

Gastroenterologists

Surgeons

Otolaryngologists

Dietitians

Neurologists

Nurses

Radiologists

www.OurHealthCharlottesville.com

Graphic Source: International Dysphagia Diet Standardization Initiative (IDDSI) ...Continued from page 52

Dysphagia Diets Regardless of one’s condition, proper nutrition is vital to physical and emotional well-being. Your dietician can recommend alterations to your diet, so you get the nutrients and hydration you need safely.

To improve safety and care for dysphagia patients, the International Dysphagia Diet Standardization Initiative (IDDSI) has developed global standardized definitions and terminology for texture-modified foods and thickened liquids. This dietary framework consists of eight levels (0 – 7), where drinks are measured from levels 0 – 4, and foods are measured from levels 3 – 7 (see the table at left). To learn more, visit www.iddsi.org

Maintain a Positive Mindset Dysphagia is a frustrating problem, but it’s important to remember that with time, help, and support, many patients recover completely. Working together, a qualified medical provider can help you improve your ability to swallow safely, while a dietician can help make sure you’re eating the right foods. Combined with expert assistance and the support of friends and family, the right knowledge and a positive mindset are key to improving or even eliminating a patient’s dysphagia and living a full and enjoyable life. Continued on page 56...

OurHealth | The Resource for Healthy Living in the Shenandoah Valley and Charlottesville Greater Richmond

Aging Well â&#x20AC;˘ Making Dysphagia Easier to Swallow

Easy and Tasty Recipes that Go Down Easy Fruit Blend In a blender, mix 1/4 cup apple juice, 1/4 cup orange juice, and 1 cup canned peaches or pears. Mix until smooth.

Fruit Shake In a blender, place 1-1/2 cups of fresh, frozen, or canned fruit with 1 cup fortified milk. Mix until smooth.

High-Protein Smoothies In a blender, mix 1 cup of fruit-flavored yogurt and 1 cup fortified milk with soft, fresh, peeled fruit or soft, canned fruit, and 1 cup of cottage cheese. Mix until smooth.

Cottage Cheese Pudding Mix together 1/4 cup low fat cottage cheese and 3 tablespoons baby fruit. Chill.

Creamed Vegetable Soup In a blender, add 1/2 cup strained or very soft cooked vegetable; 1/2 cup fortified milk, cream, or plain yogurt, 1 teaspoon margarine; salt, onion powder, and crushed dried parsley flakes to taste. Mix to desired consistency. www.OurHealthCharlottesville.com

COMMUNITY CARE CONNECTION: These Charlottesville and Shenandoah Valley-based medical practices specialize in diagnosing, treating or referring you to experts for dysphagia. Albemarle Therapy Center

1102 Rose Hill Drive Charlottesville, VA 22903 434.979.8628 www.albemarletherapycenter.com

Allergy Partners of Charlottesville

1415 Rolkin Court, Suite 102 Charlottesville, VA 22911 434.951.2191 www.allergypartners.com/charlottesville

Augusta Health Otolaryngology (ENT)

Myth vs. Reality: DYSPHAGIA

There are a surprisingly high number of myths surrounding dysphagia. They will also tell you that a regular part of their work is educating patients and families about swallowing disorders to help ensure proper care.

Myth: Thick Liquids Are Always Safer Than Thin Liquids Because they move more slowly, thick liquids give the body more time to react and swallow, making them easier to ingest for many dysphagia patients. However, research has shown that thick fluids also increase the risk of residue, which can be aspirated post-swallow. A qualified medical provider will help determine whether thick liquids are right for your dysphagia diet.

Myth: Tucking Your Chin is Always Safe

78 Medical Center Drive Fishersville, VA 22939 540.332.4000 www.augustahealth.com/amg/ otolaryngology

Tucking the chin to the chest closes off the airway for many patients, but for others, it can make things worse and cause aspiration. Your medical provider can recommend whether you should use a chin-tuck strategy after testing its impact on your swallow.

Charlottesville ENT Associates

Myth: You Should Never Use Straws

652 Peter Jefferson Parkway, Suite 140 Charlottesville, VA 22911 434.243.9415 www.sentara.com/charlottesville-virginia/ findadoctor/healthcare-provider/landesdaniel-73674.aspx

Charlottesville Gastroenterology Associates 1139 E. High Street, Suite 203 Charlottesville, VA 22902 434.817.8484 www.cvillegi.com

Encompass Health (formally UVA-HealthSouth)

515 Ray C. Hunt Drive Charlottesville, VA 22903 434.244.2000 www.encompasshealth.com/uvarehab

Shenandoah Head and Neck Specialists 142 Linden Drive, Suite 106 Winchester, VA 22601 540.722.7282 www.shenandoahent.com

UVA Health Digestive Health Center 1215 Lee Street Charlottesville, VA 22903 434.243.3090 www.uvahealth.com/locations/profile/ digestive-health-center

UVA Health Voice and Swallowing Clinic

Fontaine Research Park, Suite 2200 415 Ray C. Hunt Drive Charlottesville, VA 22903 www.uvahealth.com/locations/profile/ voice-swallowing-clinic

UVA School of Medicine – Division of Gastroenterology & Hepatology Specialty Clinics

(See “Specialty Clinics” links on website for contact information) https://med.virginia.edu/gastroenterologyhepatology/specialty-clinics/

...Continued from page 54

Straws propel fluids into the back of the mouth faster, sometimes causing problems for dysphagia patients. However, some patients have trouble propelling fluids backward, so they need a straw to make swallowing easier. An instrumental assessment will help your doctor or provider decide whether drinking through straws will help you swallow.

Myth: Tube Feeding Prevents Aspiration There is a widespread assumption that patients on feeding tubes for nutrition and hydration are not at risk of aspiration pneumonia. However, saliva and regurgitated tube-feeding liquid can be aspirated. Tube-feeding also increases medical oversight requirements, caregiver burden, and medical complications – speak with your medical provider before even considering feeding tubes.

Myth: An SLP-Recommended Dysphagia Diet is Forever

Medical provider recommended diets compensate for swallowing problems during rehabilitation and change according to the patient’s progress. You can always ask for a reassessment if you’re unhappy or are struggling with your modified diet. SOURCES Jackson Siegelbaum Gastroenterology www.gicare.com Medbridge – www.medbridgeeducation.com Tactus Therapy – www.tactustherapy.com Vital Care Technology www.vitalcaretech.com

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