OurHealth Lynchburg & Southside Feb/Mar 2015 Edition

OurHealth

•

The Resource for Healthy Living in Lynchburg and Southside

February • March 2015 | www.ourhealthlbss.com

table of contents | february • march 2015

26 MEDI•CABU•LARY.....................10 Local experts define health related terms

JUST ASK!.......................................12 Healthcare questions answered by local professionals

NEW & NOTEWORTHY.............14 A listing of new physicians, providers, locations and upcoming events in Lynchburg and Southside Virginia

The Prequel to Poor Health is OUR good HEALTH

With New Year’s being the time for resolutions — those promises we make to ourselves to start exercising, stop smoking or lose the extra 10 pounds we put on during the holidays — how about making a resolution to head off poor health at the pass?

HEALTH POINTS.........................16 Interesting facts and tidbits about health

THE ANATOMY CHALLENGE..................................19 How much do you about our anatomy? In this issue, test your knowledge when it comes to the VESTIBULAR SYSTEM!

ANATOMY: A Matter of Balance...................... 20 You’re stepping off a curb and suddenly the world seems to tilt. Or, you’re going down the stairs and there’s no longer a step where you expect it to be. And down you go.

2015 Heart Health Resource Guide......................... 37 Where do you go for heart care? What are some common heart and cardiovascular conditions? Where can you find knowledge and support if you have heart

POLLS OPEN 4/1/15

6

p.9

OurHealth | The Resource for Healthy Living in Lynchburg and Southside

issues? What questions should you ask your doctor? OurHealth provides a

comprehensive guide to answer these questions and more to help you preserve your heart’s health.

The Resource for Healthy Living in Lynchburg and Southside

NUTRITION.................................. 43 FITBITS.......................................... 42

FEATURING HEALTHY, FRESH, LOCAL INGREDIENTS: Heart Healthy Recipes—Lemon Honey Salmon and Herb Roasted Vegetables

Indoor, at-home circuit workout to fight the winter blues. With minimal space and equipment, you can do an at-home circuit workout that will work all major muscle groups.

Circuit workouts are quick and challenging, and a great alternative to the gym.

hello, HEALTH!.............................. 48 Capturing the spirit of those working in healthcare and of people leading healthy lives through photos throughout Lynchburg and Southside

LOOKING BACK........................... 50 Images reflecting the history of healthcare in Lynchburg and Southside * PLUS * a chance to win prizes!

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The Resource for Healthy Living in Lynchburg and Southside

february • march 2015

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PUBLISHER PRESIDENT/EDITOR-IN-CHIEF VICE PRESIDENT OF PRODUCTION PROJECT COORDINATOR ACCOUNTING MANAGER CHIEF DESIGNERS ORIGINAL COVER ART WEBSITE SOCIAL MEDIA INTERN

McClintic Media, Inc. Steve McClintic, Jr. | steve@ourhealthvirginia.com Jennifer Hungate Deidre Wilkes Laura Bower Karrie Pridemore Joe Palotas Next Generation Designs Jourdan Markey

CONTRIBUTING MEDICAL EXPERTS Haritha Babburi, MD Fadi El-Ahdab, MD, FACC Lori McVay, BS, MS, PA-C

CONTRIBUTING PROFESSIONAL WRITERS Tricia Foley, RD, MS Rick Piester Suzanne Ramsey Deidre Wilkes

ADVERTISING AND MARKETING Cynthia Trujillo | Senior Media Consultant P: 434.907.5255 | cindy@ourhealthvirginia.com

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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 © 2015 by McClintic Media, Inc. Reproduction in whole or part without written permission is prohibited. OurHealth Lynchburg/Southside 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.

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vote for your favorite senior services in the

Blue Ridge Best of:

Retirement Living Awards to vote, visit www.ourhealthlbss.com Winners will be announced in the August/September 2015 edition of OurHealth

VOTING IS OPEN

APRIL 1ST - MAY 1ST 2015 brought to you by

The Resource for Healthy Living in Lynchburg and Southside

LOCAL EXPERTS D E F I N E H E A LT H R E L AT E D T E R M S

What is Arrhythmia?

What is cardiomyopathy?

Arrhythmia means there is a problem with the rate or rhythm of the heartbeat. When an arrhythmia occurs, the heart can beat too fast, too slow or out of rhythm. As a result, the heart may not be able to pump enough blood to the body.

Arrhythmia can cause fluttering in the chest, lightheadedness, difficulty in breathing, chest pain and loss of consciousness. These are more likely to happen in those with a weakened heart muscle, high blood pressure, thyroid disorders and those who have suffered a heart attack. Some of the arrhythmias can be dangerous or life threatening. Most times, these can be treated with medications but on certain occasions, may need procedures such as an ablation, a pacemaker or a defibrillator.

Cardiomyopathy is a medical term that refers to weakening of the heart muscle. When the heart muscle is weak it is harder for the heart to pump and deliver blood to the rest of the body. This can lead to heart failure. There are various types of cardiomyopathies and typically cardiomyopathies are due to another medical condition, however there are times when the cause is not known. In the early stages one may not have any symptoms but as the heart weakens one will likely develop shortness of breath, tiredness, swelling in ankles, feet, legs, and abdomen. Treatment includes lifestyle changes, medications, implanted devices and even heart transplant.

Haritha Babburi, MD

Stroobants Cardiovascular Center Lynchburg | 434.200.5252 www.tcg.centrahealth.com

Stroobants Cardiovascular Center Lynchburg | 434.200.5252 www.tcg.centrahealth.com

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Lori McVay, BS, MS, PA-C

What is heart catheterization?

A heart catheterization, also known as cardiac catheterization or cardiac cath, is a minimally invasive procedure done by a cardiologist to look for a blockage in the arteries of the heart known as coronary arteries. This can be done through the wrist or the groin through a very tiny hole, no cutting or stitching is required. A small catheter is inserted in the wrist or groin artery and advanced to the heart, dye is injected inside the artery using the catheter and X-ray is used to see the artery and look for blockages.

The recovery from this procedure is usually a couple of hours. The risk of complications is low and usually less than 1 percent.

Fadi El-Ahdab, MD, FACC

Stroobants Cardiovascular Center Lynchburg | 434.947.5252 www.tcg.centrahealth.com

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H E A LT H C A R E QUESTIONS ANSWERED

BY LOCAL PROFESSIONALS

What’s the difference between a cardiologist and a cardiac surgeon?

What is the difference between systolic and diastolic blood pressure?

A cardiologist is a medical doctor specialized in diagnosing and treating patients with heart disease.

Cardiologists do stress tests and prescribe medications. Some cardiologists perform a procedure called cardiac catheterization and open up blocked arteries using a procedure called angioplasty.

This usually involves placing a small metal tube called a stent inside the artery of the heart.

Some cardiologists also implant pacemakers or defibrillators under the skin through a minor surgery.

When recording blood pressure, the top number is the systolic blood pressure and the bottom number is the diastolic blood pressure.

A cardiac surgeon is specialized in heart surgeries commonly known as “open heart surgeries”. The most common heart surgeries are coronary artery bypass surgery (to bypass a blockage in the artery) and heart valve replacement surgery.

Fadi El-Ahdab, MD, FACC

Stroobants Cardiovascular Center Lynchburg | 434.200.5252 www.tcg.centrahealth.com

Systolic blood pressure is the pressure on the walls of the arteries when the heart pumps blood with each heartbeat. Diastolic blood pressure is the pressure on the walls when the heart is relaxing, in between the heart beats. When the systolic blood pressure is higher than 140, or when the diastolic blood pressure is higher than 90, it is known as hypertension, or high blood pressure. There are a variety of medications available to treat hypertension. Limiting the amount of salt in the diet, regular exercise, avoiding tobacco use and taking medications regularly are vital for blood pressure control. Monitoring blood pressure at home helps your doctor to determine if the treatment is adequate.

Haritha Babburi, MD

Stroobants Cardiovascular Center Lynchburg | 434.200.5252 www.tcg.centrahealth.com

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OurHealth | The Resource for Healthy Living in Lynchburg and Southside

What causes a heart to be enlarged?

Cardiomegaly or enlarged heart is not a disease but rather a descriptive term that you may hear following a chest x-ray. Causes of an enlarged heart can include weakening of the heart muscle, long standing high blood pressure, blockages in the heart arteries also known as coronary artery disease, heart valve problems or abnormal heart rhythms. Treating an enlarged heart involves correcting the cause which may be done through medications, surgery or procedures.

Lori McVay, BS, MS, PA-C

Stroobants Cardiovascular Center Lynchburg | 434.200.5252 www.tcg.centrahealth.com

www.OurHealthVirginia.com

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NEW

NOTEWORTHY

NEW PHYSICIANS, P R O V I D E R S , L O C AT I O N S AND UPCOMING EVENTS

Central Virginia Oral and Facial Surgery Opens in Farmville Central Virginia Oral and Facial Surgery (CVOFS) is now accepting patients at its new Farmville location. Located at 1509 West 3rd Street, Suite 203 in Farmville, CVOFS offers its full scope of oral and maxillofacial surgery services at this new office.

To schedule an appointment with Drs. Carvajal, Pinch or Chalk, call 434.394.2329.

For more information, visit www.cvofs.com

Treatment for Patients with Vertigo and Disequilibrium from Vestibular Causes Symptoms of “dizziness” are the number three reason individuals over the age of 65 seek medical attention, and it becomes the number one reason over the age of 70. Two local physical therapists are now more qualified to assess and treat patients suffering with vertigo and disequilibrium.

Courtnie Sparks, PT, DPT, and Brooke Pettyjohn, PT, DPT, both with The Orthopaedic Center of Central Virginia, were recently certified for completion of the course: Vestibular Rehabilitation: Evaluation and Management of the Patient with Dizziness and Imbalance at Duke University School of Medicine’s Doctor of Physical Therapy Continuing Education Institute. The course contributes to the continuing education requirements for maintaining the highest quality patient care. The Orthopaedic Center has a dedicated Physical and Occupational Therapy practice which also includes, Certified Hand Therapists. For more information, visit www.occva.com.

Amanda Baright, DO

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Centra Medical Group Bedford General Surgery Center Bedford | 540.586.3089 www.centrahealth.com

Megan K. Eades, NP Centra Medical Group Stroobants Cardiovascular Center Lynchburg | 434.200.5252 www.centrahealth.com

www.OurHealthVirginia.com

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T I P S , T I D B I T S A ND MO R E TO IN F O R M A ND ENT ERTA I N YO U

February is...

AMERICAN

HEART MONTH

During the month of February, Americans see the human heart as the symbol of love.

February is American Heart Month, a time to show yourself the love. Learn about your risks for heart disease and stroke and stay “heart healthy” for yourself and your loved ones.

Are YOU at Risk for Heart Disease?

Cardiovascular disease (CVD)—including heart disease, stroke, and high blood pressure—is the number 1 killer of women and men in the United States. It is a leading cause of disability, preventing Americans from working and enjoying family activities.

Take it One Step at a Time You can control a number of risk factors for CVD, including: • Diet

• High blood pressure

• Physical activity

• High blood cholesterol

• Obesity

• Diabetes

• Tobacco use

For more information, visit www.heart.org

***** You can burn 400 calories per hour* shoveling snow (*Assuming a body weight of 150 lbs)

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OurHealth | The Resource for Healthy Living in Lynchburg and Southside

Physical Activity is Anything that Makes You Move Your Body...

AND BURN CALORIES

• Physical activities that burn more calories than you might think: climbing

stairs, doing housework & shoveling snow!

• Aerobic exercise benefits your heart, and includes playing sports, walking, jogging, swimming or biking.

• The American Heart Association recommends 40 minutes of aerobic exercise of moderate to vigorous intensity three to four times a week to lower the risk for heart attack and stroke.

*****

FASCINATING

FACT

During an average lifetime,

the heart pumps million gallons of blood

53

– enough to fill New York’s Central Park 50 feet deep!

Be Tobacco Free

Tobacco Facts

Tobacco is the single

greatest cause of disease and premature death in the U.S.

Smoking is responsible for more than

440,000 deaths annually

23% of Americans smoke,

5-10 yeaRS after quitting your risk of stroke is reduced to that of a nonsmoker.

1 year after quitting your added risk of coronary heart disease is half that of a smoker’s.

Approximately

20 MINUTES

and 3,000 adolescents become new smokers each day The surgeon general has reported that no amount of second-hand smoke is safe. As of 2009, Virginia

after quitting

prohibits smoking in almost all workplaces, including

your heart rate drops.

restaurants and bars.

Centra’s Pulmonary Rehabilitation Program offers a FREE, hour-long, Be Tobacco Free class the second Thursday of each month for people considering a tobacco-free life. Be Tobacco Free includes both smoking and chewing tobacco. For more information and to register, call 434.200.3812.

10 years after quitting

your lung cancer rate is about half that of a smoker’s.

www.centrahealth.com

Other resources: www.quitnow.net/virginia | www.lungusa.org | www.cancer.org

Check out these ‘heart-healthy’ events!

Liberty Mountain 5K Trail Race Saturday, February 21 9:00 am Liberty University 1971 University Blvd Lynchburg, VA

Student Activities is proud to present its 7th annual Liberty Mountain 5k Trail Race hosted at Camp Hydaway on Saturday, February 21, 2015.

The 7th annual Liberty Mountain 5K Trail Race is the 2nd trail race in the Spring Liberty Mountain Trail Series. The course is comprised of single track trail intermixed with some forest roads.

Visit www.runsignup.com for more information and to register.

Y Tri Challenge Saturday, March 8 9:00 am Downtown YMCA Lynchburg, VA Register at www.ymcacva.org

Don’t miss the Y TRI CHALLENGE on March 8th at the Downtown Y. Three distance categories to choose from, so the whole family can participate! Awards given to the top 3 men and women, top finisher in each age group and team: Sprint Ultra Swim 500 yds Swim 1000 yds Bike 6 miles Bike 12 miles Run 4 miles Run 2 miles

Kids Swim 150 yds Bike 4 miles Run 1 mile

www.OurHealthVirginia.com

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OurHealth | The Resource for Healthy Living in Lynchburg and Southside

the

Anatomy

CHALLENGE

Here’s your chance to see how much you know about your Vestibular

System! First, fill in the word search puzzle below. Next, match up the correct word with the part of the body in the illustration.

[ the VESTIBULAR system ]

WORD SEARCH static equilibrium

otoliths

cupula

otolithic membrane

sensory nerve fibers

nerve fibers

hair cell

dynamic equilibrium

_______________________ _______________________

_______________________ _______________________

_______________________ For answers, visit OurHealth Lynchburg and Southside’s

Facebook page at

_______________________ _______________________

_______________________ _______________________

www.OurHealthVirginia.com

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abaofl r e t t a m words |RICK PIESTER

ance

It seems like a usual day. Everything’s normal. Then it comes out of nowhere.

You’re stepping off a curb and suddenly the world seems to tilt. Or, you’re going down the stairs and there’s no longer a step where you expect it to be.

And down you go.

In a flash, before you can even think about it, you’re among the one in three adults over 65 who will suffer a fall each year, more than 2.4 million older Americans treated in hospital emergency departments in 2012.

Maybe you’ll be lucky enough to escape serious injury, although there’s still a 50-percent chance that you will fall again soon, and next time you probably won’t be as lucky.

The greater chances are that you will suffer serious injury, serious enough to prevent your ability to walk a city block. And if you break a hip in the fall, as many

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OurHealth | The Resource for Healthy Living in Lynchburg and Southside

Falls and the fear of falling are among the most serious health issues facing the growing population of older adults. do, there’s a pretty good chance (1 in 4) that you will die within a year.

Aging is no guarantee of a fall, but experts say that because of the aging process, the chances do increase dramatically.

Our sense of balance depends on a complicated combination of sensory factors that allow us to walk a straight line. There’s the inner ear, a sort of compass that keeps us on an even keel. There’s our vision, which provides continual clues as to where we are in space. And our muscles and joints, particularly our feet, which gives us a sense of strength, stability, and mobility.

As we become older, particularly in people who are inactive, our muscle mass deteriorates and joints and ligaments lose strength, limiting our range of motion.

Aging eyes can and often do develop problems such as cataracts and glaucoma, which can curb vision dramatically. Diseases like diabetes and kidney ailments can produce peripheral neuropathy, the loss of sensation in our feet.

A combination of medical causes — “co-morbidity” in medical-speak — can further accelerate the body’s inability to respond to the brain’s commands.

And medications, particularly those used to treat blood-pressure, can sometimes have a profound effect on our sense of balance.

Sometimes, we don’t really have a sense of deteriorating balance. We create unconscious accommodations to make up for it, such as lightly touching a piece of furniture while walking through a room. We don’t recognize the signs, or simply ignore them, until that first fall.

There’s a difference between dizziness and imbalance.

Dizziness, or vertigo, is when the world seems to be going ‘round and ‘round. It’s often associated with disorders of the inner ear (see the OurHealth Anatomy Challenge feature on page 19.)

Imbalance is usually not announced by a feeling of dizziness. It’s a case of failures in the transmission of signals between your brain and your body, although the gradual, age-related decline of the vestibular system (the complex structure of fluid-filled tubes in the inner ear) can also result in problems with balance without a feeling of dizziness.

Either way, it can be a serious problem. Falls and the fear of falling are among the most serious health issues facing the growing population of older adults.

And people who restrict their activities can further reduce their independence. It’s a vicious cycle — the more inactive you become, the less you are eventually able to do, and that can well damage your overall health.

Lynchburg physical therapist Andrew J. Tatom III, DPT, makes a strong case for avoiding falls. “Falls are ‘Falls’ —continued on page 22

Fall Statistics Among Older Adults • In 2012, 2.4 million nonfatal falls among older adults were treated in emergency departments and more than 722,000 of these patients were hospitalized.

• Among older adults, falls are the leading cause of both fatal and nonfatal injuries.

• One out of three older adults (those aged 65 or older) falls each year but less than half talk to their healthcare providers about it.

• In 2012, the direct medical costs of falls, adjusted for inflation, were $30 billion. *Source: CDC.gov www.OurHealthVirginia.com

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‘Falls’ —continued from page 21

the leading cause of both fatal and non-fatal injuries,” he notes, “yet they are probably among the easiest things to avoid if people know what to do and take responsibility.”

Andrew J. Tatom, III, PT, DPT, OCS is a Partner/Director at Rehab Associates of Central Virginia.

Dr. Tatom is the site director at the Clifton Street location. He specializes in spine and sacroiliac disorders, TMJ, dry needling, and general orthopaedics.

Dr. Tatom is site director for the Clifton Street office of Rehab Associates of Central Virginia. He says that he treats many people for orthopaedic ills, such as bad backs or painful joints, and that many times people are surprised that they have balance issues that are caused by the underlying orthopaedic problem. “We don’t practice balance anymore,” he says. “We sit and watch television, and we don’t get much exercise. Or if we do exercise, we grip the handles of our exercise bikes or hold on to the bars of our treadmills. That’s good cardiovascular exercise, but it doesn’t do much for our balance.”

So what are some of the signs that you might have a balance problem?

“Sometimes the signs are very subtle,” Dr. Tatom says. “You could be standing someplace and then start to move and need to touch the wall or a piece of furniture for balance. Or there’s a wash basket full of laundry and you’ll become more tentative about carrying it up or down stairs. And often, it’s the people around you who will notice things like that before you do.”

Even the simple task of moving from room to room at home can give a telltale sign, he says. “Your shoes are just millimeters above the floor,” he says, “so even a very thin threshold going from a wooden floor to a carpeted floor can be a risk.”

Physical therapists often ask new patients to stand on one foot for a moment or two, sometimes with their eyes closed. If you are unable to do that, you should speak with your physician about a possible problem with your balance.

Try walking a short distance backwards. If that doesn’t work, it may be a sign of diminished balance. Or try to walk a short distance using what’s called “tandem” walking. That’s walking with the toes of the back foot touching the heel of the front foot with each step.

Or, simply, talk with your physician about ordering a baseline physical evaluation, often done by physical therapists. Having the evaluation done, even in your 40s or 50s, can go a long way toward spotting little problems that may turn into big ones later on, and can set you on your way to helpful exercises that very likely will help avoid many problems as you grow older.

Imbalance is a problem that never gets better, but there are a number of measures older people can take to manage ‘Falls’ —continued on page 23

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Yoga: it may make a difference In addition to doing wonders for your flexibility, stress levels and muscle tone, yoga has been shown in research to improve both balance and confidence.

Stroke survivors who completed an eight-week course of twice-weekly yoga classes showed an impressive 15% increase on balance scores, according to study author Arlene Schmid, PhD, a rehabilitation research scientist at the Roudebush VA Medical Center and assistant professor at Indiana University. They were also more confident in their ability to perform everyday tasks, too.

How does yoga do this? Yoga improves balance because it’s complex—it includes the mind and the body, and helps to coordinate movements. Whereas, simple strengthening exercises usually just work on one plane of movement.

Source: Prevention.com

‘Falls’ —continued from page 22

difficulties with balance and prevent falls. One of the first things Dr. Tatom and many other experts recommend is to get into an exercise program tailored to improve or preserve balance.

The American Geriatrics Society, in fact, recommends tai chi — the slow-motion Chinese exercises — as an effective way to prevent falls. Tai chi is based in part upon the correct alignment of the chest, pelvis and head to provide strength and maintain balance. The slow, controlled motions of tai chi are also a non-impact form of exercise that builds strength without raising the fear of falling.

Yoga also lowers the stress and anxiety felt by people with balance problems. Water aerobics, exercise routines practiced in swimming pools, are undergoing renewed techniques and interest.

Daily supplements of vitamin D is increasingly recommended for a constellation of health reasons, muscle strength and balance among them. In a review of nine research projects, the United States Preventive Services Task Force found that a daily dose of 800 international units (I.U.) of vitamin D reduced the risk of falling by 17 percent, compared to people who did not take the vitamin. (As with all things medical, check with your physician or pharmacist before taking any kind of medication, to avoid the risk of harmful drug interactions.)

Health professionals offer a laundry list of things to be done at home to decrease the risk of falls. Among them: • Drink plenty of fluids during the day. A dehydrated body can suffer dramatic drops in blood pressure, which in turn can play havoc with your sense of balance.

‘Falls’ —continued on page 24 www.OurHealthVirginia.com

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Fall-Related Deaths • The death rates from falls among older men and women have risen sharply over the past decade.

• In 2011, about 22,900 older adults died from unintentional fall injuries.

• Men are more likely than women to die from a fall. After taking age into account, the fall death rate in 2011 was 41 percent higher for men than for women.

Source: CDC.gov

‘Falls’ —continued from page 23

• Slow down a bit. Take a beat or two between standing up and further movement to be sure that you have your bearings. This is especially important when getting up in the mornings. All night, you’ve been lying flat, with blood pumping nicely to your brain. You wake up in the morning and sit up, and all of a sudden the heart has to pump against gravity.

That’s one of the danger times for falls. So take a minute or two for the heart and blood vessels to become adjusted so that they’re moving blood to your brain efficiently.

• Be careful on stairs. Not surprisingly, stairs are among the most likely places for a serious fall. Put up handrails, on both sides of the stairs. It’s best for stairs to have no coverings, no carpet or runners. And keep them clear.

• Use good lighting. Deploy plenty of night lights, and even motion-sensor lighting through the house, especially between bed and bathroom.

• Be careful in the bathroom. Bathrooms are a big fall zone. Surfaces in the bathroom are hard and often slippery, an awful combination for bones of any age, but especially bad for the fragile bones of older adults.

Install grab bars — the kind that are securely screwed in to wall studs, not the type with suction-cups — at easy-to-grab spots in the bathroom. Commodes that are built higher make sitting down and standing up easier and reduce the chance of losing balance.

‘Falls’ —continued on page 25 24

OurHealth | The Resource for Healthy Living in Lynchburg and Southside

Fall Injuries • People age 75 and older who fall are four to five times more likely than those age 65 to 74 to be admitted to a long-term care facility for a year or longer.

• Over 95% of hip fractures are caused by falls. In 2010, there were 258,000 hip fractures and the rate for women was almost twice the rate for men.

• Rates of fall-related fractures among older women are more than twice those for men.

Source: CDC.gov

‘Falls’ —continued from page 26

• Use a cane and, if you need it, a walker. There’s a lot of oldage stigma attached to them, but try to think of them as just another way to maintain contact with the floor or ground.

• Keep floors clear. Newspaper and magazines, even pet toys and feeding dishes can be hazardous, as well as the pets themselves. Putting a bell on a pet’s collar or even a glowat-night collar can reduce the chances of being tripped up by Fido or Fluffy.

Despite what some folks think, falling isn’t a natural part of aging.

You can avoid falls by taking stock of your risk factors, getting the right kind of exercise, and removing the hazards that can cause trips and slips.

ON THE WEB

More at ourhealthlbss.com (new website debuts early 2015)

www.OurHealthVirginia.com

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POOR health is OUR good HEALTH the prequel to

words | SUZANNE RAMSEY photography | KG THIENEMANN

At the beginning of the year, it’s common for folks to make resolutions, those promises we make to ourselves to start exercising, stop smoking or lose the 10 pounds we put on during the holidays. How about making a resolution to head off poor health at the pass?

After all, it’s been said that it’s “easier to stay well than to get well.”     

A few years ago, Floyd Jennings realized he needed to make some changes after a blood clot in his arm resulted in a trip to the emergency room. At the time, Floyd, a clinical application systems analyst with the University of Virginia Health System dialysis center in Amherst, had been smoking for 28 years, up to three packs a day.

“A blood clot broke up in my arm and was blocking my brachial artery,” Floyd says, referring to the major artery that supplies blood to the upper arm. “They definitely said I should stop smoking.”

Reprints To order reprints of the artwork featured on this issue’s cover, contact Deidre Wilkes at 540.387.6482 or via email at deidre@ourhealthvirginia.com.

Studies have shown smoking increases a person’s risk for developing blood clots, which can cause life-threatening conditions, such as heart attack and stroke. According to the American Heart Association, “Smoking raises the risk of unwanted blood clots and makes it more likely that platelets will stick together. Smoking also damages the lining of the blood vessels, which causes clots to form.”

Floyd quit smoking, but it wasn’t easy. He’d tried to quit before — more times than he can count, he says — and once even made it six months without a cigarette before falling off the wagon. He’d also tried a prescription drug used to treat nicotine addiction, but said it didn’t work for him. This time, he went cold turkey.

‘Prequel’ —continued page 28

www.OurHealthVirginia.com

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When asked what he’d say to others in his situation, Floyd says, “Even if you’re failing at your goals, you’ve got to keep trying until you succeed. Every day is still a challenge.

Every day, I think about smoking. I just tell myself, ‘I’m not a smoker anymore’ and just go on.”

“It was hard,” Floyd says. “I did eat and put on a lot of weight afterward, about 50 pounds. When I couldn’t stand it anymore, I took anti-anxiety medication, which helped, but it remained one of the greatest challenges in my life.”

Three years later, Floyd still isn’t smoking. He exercises five or six times a week, is eating healthier and has lost 65 pounds. Also, his type 2 diabetes, diagnosed in 2008, is better controlled.

Local physicians say it’s never too late to quit smoking.

“Oh yeah, absolutely,” Peter Gibbs, DO, of Lynchburg Internal Medicine, says. “After about seven years [of not smoking] your lungs are sort of rejuvenated in a way. I don’t want to say they’re back to new — there’s obviously some permanent damage — but they’re functioning at about the level as if you’ve never smoked.”

Douglas Farrago, MD, a physician at Forest Direct Primary Care, agrees.

Peter Gibbs, DO is a primary care physician with Centra Lynchburg Internal Medicine.

Douglas Farrago, MD is a family practice physician with Forest Direct Primary Care.

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OurHealth | The Resource for Healthy Living in Lynchburg and Southside

“Every minute, every year that adds up after quitting decreases your risk of COPD, cancer, stroke and heart disease,” he says, adding that COPD — which stands for “chronic obstructive pulmonary disease” — is one of the most common lung diseases he sees in his practice.

COPD is defined by the Mayo Clinic as “a group of lung diseases that block airflow and make breathing difficult.” It’s irreversible and includes such conditions as chronic bronchitis and emphysema. Symptoms include, among other things, shortness of breath, recurring respiratory

infections, chronic cough and lack of energy. Exposure to toxic fumes and chemicals also can cause COPD, and for some people, there’s a genetic component.

And it’s not only the smoker who needs to worry about getting COPD but also those who live with them.

“It’s bad, particularly if the kids have asthma,” Dr. Gibbs says. “Even the smell of cigarette smoke on a parent’s clothing can trigger an asthma attack. My wife’s grandfather never smoked and died of COPD because her grandmother, his wife, was a chain smoker. ... She died of a heart attack. He died of COPD.”      Researchers have started calling sitting “the new smoking” because links have been found between excessive sitting and chronic diseases like obesity, type 2 diabetes and heart disease. They even coined a term for it — “sitting disease” — which basically encompasses all of the terrible things that can happen to your body from too much sitting.

You might think you don’t sit all that much, but the website Active.com reports that the average American sits or is at least sedentary for about 23 hours a day. This includes eight hours sleeping, seven and a half hours at work, three hours eating, and an hour and a half each of watching TV, sitting in front of the computer and sitting in a car.

A study commissioned by the American Cancer Society found women who sit more than six hours a day have a “37 ‘Prequel’ —continued on page 30

What is Edema?

Edema is swelling that is caused by fluid trapped in your body’s tissues.

Edema happens most often in the feet, ankles, and legs, but can affect other parts of the body, such as the face, hands, and abdomen. It can also involve the entire body.

Source: www.clevelandclinic.org www.OurHealthVirginia.com

29

‘Prequel’ —continued from page 29

percent greater risk of death as compared with those who sat for three hours or less.” For men, that number is 17 percent. For those who sit for long periods and don’t exercise, those numbers go up to 94 percent for women and 48 percent for men.

“The most common problem we see stemming from excessive sitting is obesity,” Dr. Gibbs says. “From obesity comes risk of diabetes, hypertension, high cholesterol, arthritic pain, edema in the lower extremities, and quite often depression from struggling with weight.”

Dr. Gibbs, who also has a master’s degree in health and movement science with an emphasis in exercise science, goes on to explain that excessive sitting doesn’t only lead to the aforementioned problems, but also to some that might not be as obvious, particularly issues with ligaments, muscles and flexibility.

“Joints and surrounding ligaments and musculature will become stiff, resulting in poor range of motion and weakness around the joint,” he says. “If we do not maintain good muscle tone around a joint, then more pressure is placed on the joint and pain will ensue.

“We see this commonly with low back pain. Most people do not have adequate core muscular strength and this requires more of the ligaments in the lower back to support the spine, resulting in inadequate back strength.

Pain soon follows, especially with increased weight in the abdomen tugging on the lower back.”

For those with desk jobs, Dr. Gibbs suggests taking the stairs, rather the elevator, and parking farther away from the office. To exercise abdominal muscles while working, he recommends replacing the rolling desk chair with what’s commonly called an exercise or yoga ball.

Other suggestions include getting up every 30 minutes to walk around and stretch, and using a standing desk or a treadmill desk — a standing desk that incorporates a treadmill, so the user can walk while working. Dr. Gibbs says he has two colleagues who use ‘Prequel’ —continued on page 32 30

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What is cholesterol anyway?

• Cholesterol is a type of fat that circulates in your blood. Cholesterol comes from two sources: • Your body makes some cholesterol on its own, regardless of what you eat.

• Cholesterol also comes from the foods you eat.

Cholesterol is found only in animals products. Foods from plants don’t contain cholesterol.

Source: www.clevelandclinic.org

What is peripheral vascular disease?

Peripheral vascular disease (PVD) refers to diseases of blood vessels outside the heart and brain. It’s often a narrowing of vessels that carry blood to the legs, arms, stomach or kidneys.

Source: American Heart Association

What are LDL, HDL and “total cholesterol”?

• Cholesterol can’t travel in the blood on its own.

It’s carried by special proteins. Combinations of cholesterol and protein carriers are called “lipoproteins.” There are two types of lipoproteins: • Low-density lipoproteins (LDLs, or “bad” cholesterol) • High-density lipoproteins (HDLs or “good” cholesterol) • Think of LDLs as delivery trucks and HDLs as garbage trucks. LDLs pick up cholesterol from the liver and deliver it to cells. HDLs remove excess cholesterol from the blood and take it to the liver. A person’s total cholesterol level is a combination of LDL and HDL cholesterol.

Source: www.clevelandclinic.org

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‘Prequel’ —continued from page 30

How do I keep cholesterol numbers in check?

• You can take several steps to maintain a normal cholesterol level.

• Get a blood test.

• Eat a healthy diet.

• Maintain a healthy weight.

• Exercise regularly.

• Don’t smoke.

• Treat high cholesterol.

Source: www.mayoclinic.org

treadmill desks while doing paperwork, something he calls a “growing trend.”

Marcelo Quarantotto, a Lynchburg-based writer, started using a standing desk a couple of years ago. At the time, he knew he was sitting too much and had the weight gain to prove it. The 29-yearold husband and father of three had also read about what he describes as “the perils of sitting down eight hours a day and how it negates exercise,” calling it “kind of frightening.”

While standing desks can cost thousands of dollars, they don’t have to be expensive. In fact, Marcelo made his for about $22 using IKEA® components that include an inexpensive side table, shelf and brackets. (Instructions can be found online by searching for “Standesk 2200.”)

“I decided to give it a shot and haven’t looked back,” Marcelo says, adding, “Now that I stand up, I feel more focused during the day. I’m able to get more done and leave work more energized instead of being drained. Your body is engaged while you’re doing the mental work.”

Keeping cholesterol in check also might prevent serious medical issues, such as heart attack and stroke.

“When arteries in the heart have blockages from high cholesterol, heart attacks can occur,” Trudy Shahady, MD, of Rustburg Family Practice, says. “Your first heart attack can be fatal, so it’s very serious. Strokes are also a result of high cholesterol, as well as peripheral vascular disease.”

For people with risk factors for heart disease, including diabetes, high blood pressure and smoking, Dr. Shahady recommends a total cholesterol, measured in milligrams per deciliter of blood, of 180, with an LDL of “less than 100 and preferably 70 or less. For HDL, it’s slightly different for men and women. Dr. Shahady recommends 40 or higher for men and 50 or higher for women.

While diet plays an important role in high cholesterol, there also is a genetic component.

“I have very thin patients who exercise regularly and eat well who have high cholesterol and very overweight patients with normal cholesterol,” Dr. Shahady says, adding, “Genetics play a very big role in cholesterol. I feel for my patients doing everything right and still struggling with high cholesterol. That is when our only option is a statin drug.”

Dr. Shahady recommends patients have their cholesterol checked — which involves fasting and a blood draw — about once a year, more often if they’re on statins. It’s also recommended nowadays that children have their cholesterol checked between ages eight and 12, she says.

“Children with a family history of high cholesterol can have high cholesterol just like their parents,” Dr. Shahady says. “The best thing parents can do to help their children is model good nutrition. If Mom and Dad are eating fast food and other high-fat foods, the children usually are as well.

“The entire family needs to focus on healthy, low-fat eating. It is also helpful if the family is exercising together. I encourage family members to compete with each other using pedometers, if possible.”

‘Prequel’ —continued on page 33

Trudy Shahady, MD is a family practice physician with Central Virginia Family PhysiciansRustburg Family Practice.

What is a statin drug?

Statins are drugs that can lower your cholesterol. They work by blocking a substance your body needs to make cholesterol. Statins may also help your body reabsorb cholesterol that has built up in plaques on your artery walls, preventing further blockage in your blood vessels and heart attacks.

Source: www.mayoclinic.org

‘Prequel’ —continued from page 32

Brian Younger of Lynchburg serves the local community as a firefighter and EMT.

    

Sometimes, despite our best efforts, a serious medical problem can appear like a bolt from the blue.

Dealing with it promptly can be a life-or-death matter, as Brian Younger, a Lynchburg firefighter and emergency medical technician, discovered a few years ago.

On Sept. 12, 2012, Brian was responding to a vehicle accident with the Lynchburg Fire Department when he started to have premature ventricular contractions.

In his early 30s at the time, Brian seemed like a pretty healthy guy. In addition to having a physically demanding job — carrying people and water-filled fire hoses, climbing ladders, etc. — he lifted weights and ran 16 miles a week. One of his regular workouts was running up and down Monument Terrace, a challenging flight of 139 steps in downtown Lynchburg.

Brian has Crohn’s disease, an inflammatory bowel disease he manages with medication, but other than that is what one might describe as the “picture of health.” That is, until he got the health scare of his life.

On the accident scene that day, Brian says he felt like he had a “hard hit” in the chest, followed by a dizziness. “I felt weird,” he says, adding he felt so bad he asked coworker Shawn Riley to hook him up to Lifepak 12, a machine carried on the ambulance that, among other things, detects cardiac rhythm abnormalities.

“I said, ‘Shawn, put me on the monitor, I feel weird," Brian says, adding that when the results started to print out his coworker said, “This isn’t good.”

In truth, the “weird” feeling Brian was having was nothing new. He’d been having arrhythmias, or irregular heartbeats, for a while, but it had recently started to get worse, going from what he describes as a “few weird feelings here and there” and a skipped heartbeat “every so often,” to a more consistent problem.

He felt weak and sometimes felt like he wasn’t getting enough oxygen. It started happening so often he was afraid to be alone for fear he’d pass out and there’d be no one there to help him.

‘Prequel’ —continued on page 34 www.OurHealthVirginia.com

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‘Prequel’ —continued from page 33

“It played on my anxiety level and everything,” he says. “I wanted to be around someone in case something happened.”

Brian and Shawn went back to the fire station and showed the telemetry strip from Lifepak 12 to their captain. He assumed it belonged to the accident victim. When he found out he was looking at Brian’s heart rhythm, he reportedly said, “You can’t work like this! We’ve got to transport you [to the hospital] and take you out of service!”

Brian was taken to Centra Lynchburg General Hospital, where he was diagnosed with symptomatic premature ventricular contractions. He was prescribed medication, but says he quit taking it after taking after two months because he didn’t like the way it made him feel.

“It worked, but it made me feel like I didn’t want to do anything,” Brian says. “It suppressed my energy level.

I was gaining weight. I felt miserable.”

Off medication, Brian says his symptoms came back “full force.” That was when his physician talked to him about having a catheter ablation, a surgical procedure that can correct arrhythmias. Richard Kuk, MD, of Centra’s Stroobants Cardiovascular Center, performed the surgery in April of 2013.

‘Prequel’ —continued on page 35

Richard Kuk, MD, of Centra's Stroobants Cardiovascular Center

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“If Mr. Younger did not have his ablation, he would have continued having symptoms of his abnormal heart rhythm, which included fatigue, decreased exercise capacity [and] palpitations,” Dr. Kuk says. “In addition, his heart would be exposed to a risk of a PVC-related cardiomyopathy, where his heart muscle would weaken and result in a decreased pumping function, making it harder for the heart to pump and deliver blood to the rest of the body. This could lead to heart failure.”

Nowadays, Brian says he’s “feeling fine” and back to his regular routine, including exercising. Asked this past winter about how his running was going, he reported that due to the cold weather he’d been running up the stairs at the fire station and using the treadmill.

‘Prequel’ —continued on page 36

What are premature ventricular contractions?

Premature ventricular contractions (PVCs) are extra, abnormal heartbeats that begin in one of your heart’s two lower pumping chambers (ventricles). These extra beats disrupt your regular heart rhythm, sometimes causing you to feel a flip-flop or skipped beat in your chest. Premature ventricular contractions are very common — they occur in most people at some point. If you have occasional premature ventricular contractions, but are an otherwise healthy person, there’s generally no reason for concern, and no treatment is needed. If you have frequent premature ventricular contractions or underlying heart disease, you may need treatment to help you feel better and treat underlying heart problems.

Source: www.mayoclinic.org www.OurHealthVirginia.com

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What is an ablation?

A catheter ablation is a procedure designed to treat a variety of abnormal heart rhythms.

During an ablation, a doctor inserts a catheter (thin, flexible tube) into the heart and a special generator delivers radiofrequency energy through the catheter to tiny areas of the heart muscle that cause the abnormal heart rhythm. This energy eliminates the tissue responsible for causing the abnormal rhythm.

Source: Dr. Richard Kuk, Centra Stroobants Cardiovascular Center

‘Prequel’ —continued from page 35

“Not outside,” he says, smiling. “I’m a tropical guy.”

Area physicians say there are lots of things people can do try to prevent life-threatening medical conditions.

We just have to do it.

“There is so little we have to do to maintain good health,” Dr. Gibbs says.

“It is just a matter of cutting out the time each day to make it happen. This is a challenge for all of us. I recommend patients start with a manageable plan, one that can be improved.

“Often, people will get overly excited about a new workout, diet, goal, what have you, but after a few weeks burn out.

We see this every year with New Year’s resolutions. Keeping goals reasonable at first and then building upon them is crucial to any therapeutic life change.”

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OurHealth | The Resource for Healthy Living in Lynchburg and Southside

2015 Heart Health Resource Guide

Where to Go for Heart Health Care

Stroobants Cardiovascular Center www.stroobantscardiovascular.com

Locations for Care:

• 1613 Oakwood Avenue

• 291 McBride Lane

• 173 Executive Drive

• 2410 Atherholt Road

• 900 West Third Street

• 1039 Mayberry Crossing Dr., Suite C

Bedford, VA 24523 434.200.2750 Danville, VA 24541 434.797.1383 Farmville, VA 23901 434.392.4370

Gretna, VA 24557 434.656.1717 Lynchburg, VA 24501 434.200.5252 Moneta, VA 24121 540.297.7840

Where to Find

Knowledge & Support Heart Health Resources • Caring For Your Heart Cardiovascular Wellness and Prevention Center Stroobants Cardiovascular Center | 2410 Altherholt Road | Lynchburg, VA 24501 434.200.2273 | www.stroobantscardiovascular.com

• Free Clinic of Central Virginia 1016 Main Street | Lynchburg, VA 24504 434.847.5866 | www.fccv.net

• American Heart Association – Nearest Local Chapter 3140 Chaparral Drive | Building C, Suite 106 | Roanoke, VA 24018 540.989.2810 | www.heart.org

• Heart Rhythm Society 1325 G Street, NW, Suite 400 | Washington, DC 20005 202.464.3400 | www.hrsonline.org

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Common

Heart & Cardiovascular

Disease

Questions to Ask Symptoms vary depending on what kind of heart or cardiovascular disease you have, but informing your doctor of any chest pain, shortness of breath, or pain or numbness in your limbs could save you from having a heart attack, stroke, or worse. If you haven’t yet been formally diagnosed with heart or cardiovascular disease, and you suspect your may, talk to your doctor about arranging a cardiac evaluation.

Once you have a formal diagnosis and know which type of heart or cardiovascular disease you have, your doctor will give you information about the condition and recommend a course of treatment. You'll probably have questions and concerns about your diagnosis and how heart or cardiovascular disease will affect your overall health and your life. Consider asking your doctor the following: • I have a family history of heart disease; how might that affect my health?

• Are there any pretest restrictions I need to know about? For example, do I need to fast if I’m going to have a cholesterol test?

• What form of heart or cardiovascular disease do I have? What is the severity?

What is my prognosis?

• What does high blood pressure (hypertension) have to do with heart and cardiovascular disease? Should I be concerned about high blood pressure? Do I need to lower my blood pressure? If so, how?

• What role does cholesterol play in heart and cardiovascular disease? Do I have high cholesterol? Do I need to lower my cholesterol? If so, how?

• What role does diabetes play in heart disease? Do I have diabetes? Do I need to lower my blood sugar? If so, how?

• What caused my heart condition? Did I do something to cause it? Is heart disease a hereditary condition?

• Am I at risk for a heart attack? What symptoms would indicate a heart attack?

• What is the best method of treatment for my heart or cardiovascular disease?

• What are the risks of not treating my heart or cardiovascular disease?

• How will my heart or cardiovascular disease affect me over the long term?

• Do I need surgery for my cardiovascular disease? Will I need surgery in the future?

• What should I do if my symptoms worsen?

Source: www.everydayhealth.com

Heart & Vascular Conditions* Aneurysm: The bulging of an artery

caused by uncontrolled blood pressure, injury or weakness. As the aneurysm continues to grow, it may rupture or leak and cause massive internal bleeding.

Aortic Dissection: A tear in the lining of the aorta (the largest blood vessel in the body) which can cause it to rupture, causing serious internal bleeding.

Atrial Fibrillation: A disorder in

which the heart beats in an irregular, chaotic rhythm.

Atrial or Ventrical Septal Defect: When a hole in the wall that separates the right and left lungs causes excess blood flow to the lungs.

Blood Clot (thrombosis): A hardened glob of blood within an artery or vein which breaks away and blocks the flow of blood to a particular area of the body.

Chest Pain (angina): Pain in the

chest, arms, shoulders, neck or jaw caused by narrowing of the coronary arteries, thus resulting in an insufficient supply of blood and oxygen to the heart.

Coarctation of the Aorta:

Constriction of the large blood vessel (aorta) as it curves down to supply the lower body, thus causing an elevation in blood pressure before the narrowed area.

Coronary Artery Disease: When

the arteries that carry blood to the heart become blocked or narrowed by a gradual buildup of fat (cholesterol).

Diabetes: A disease in which the

amount of sugar (glucose) in the blood is too high, because the pancreas either cannot produce or use insulin. When blood sugar is not turned into energy, ‘Conditions’ —continued on page 39

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‘Prequel’ —continued from page 38

Beginning Early 2015

For a complete listing of local screenings and health events, be sure to check the

OurHealth Lynchburg and Southside Calendar of Events on our website at www.ourhealthcville.com

9.1.1. fast! dial

Heart attack and stroke are life-and-death emergencies — every second counts. If you see or have symptoms (see list on page 40), immediately call 9-1-1 to get help right away!

it can accumulate in the bloodstream and damage the heart.

Heart Attack (acute myocardial infarction): A complete blockage of blood flow in an artery leading to the heart.

Heart Failure: When the heart loses its

ability to pump enough blood, because the heart muscle has been weakened or injured by high blood pressure or a heart attack.

Heart Rhythm Disorder (arrhythmia): An unusual rhythm of

the heartbeat, either too fast or too slow.

High Blood Pressure (hypertension): When the pressure of

the blood is so great against the walls of the artery, it causes the heart to work harder to pump blood throughout the body.

Mitral Valve Prolapse: A leak in the mitral valve, which controls blood flow through the left side of the heart.

Patent Ductus Arteriosus (PDA):

When the PDA artery present in the fetus fails to close properly, causing an excess blood flow to the lungs.

Peripheral Vascular Disease: When

the same fat buildup that causes coronary artery disease occurs in arteries and veins supplying blood to other areas of the body.

Stroke: The condition that occurs when an artery or vessel that supplies blood to the brain either bursts or is blocked by a clot. Within minutes, the nerve cells in that area of the brain are damaged, and they may die within a few hours.

Sudden Cardiac Death: Death caused by dangerously fast electrical signals that limit the heart’s ability to pump blood to the body and brain.

Tetralogy of Fallot: Four cardiac

malformations that appear together.

Due to a hole in the wall between the ventricles and a narrowing in the outlet, blood lacking in oxygen is directed away from the lungs until the baby becomes increasingly blue. *Source: healthwise.net

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Helpful Tips for

Heart Health

Some risk factors for heart disease are beyond our control.

But the good news is that there are many lifestyle choices you can make to help you take charge of heart health and reduce your risk of heart disease.

• Maintain Regular Doctor Visits Even if you feel healthy and have few risk factors for heart disease, you should still make regular appointments with your doctor. It’s important to take control of your health. An important part of doing this includes being proactive about preventive care.

• Quit Smoking It’s a well-known fact that smoking is bad for your health. In fact, smokers can be at two to three times greater risk of developing heart disease than nonsmokers. So if you smoke, be sure to make time to talk to your doctor about how to quit.

• Eat Smart By eating a diet low in saturated fat and cholesterol, you can reduce your risk for heart disease. This includes foods such as fish, poultry, lean meats, low-fat or nonfat dairy products, and plenty of fruits and vegetables. In addition, to help lower blood pressure, strive to limit your daily sodium intake to less than 1500 mg per day.

• Be Active* Just as eating well is important to your health, it’s just as important to make exercise part of your daily routine. Regular physical activity not only can help people lose weight, it’s also good for your heart! Studies show that physically active people have a lower risk of heart disease than sedentary ones. The American

.

Heart Association recommends 40 minutes of aerobic exercise, at a moderate to vigorous intensity, three to four times per week.

• Watch Your Alcohol Intake Although many studies have debated the connection between drinking alcohol and heart health, drinking too much can have a negative impact on your health. Overindulging in alcohol can put you at risk for high blood pressure, obesity, stroke, and breast cancer. If you plan to drink alcohol, do so in moderation.

• Take Charge It’s important to set realistic and achievable goals that can become part of your life and routine.

• Make yourself a priority By maintaining your health, you’ll be better prepared to be your best at work, at home with family, or anywhere else.

• Tackle your health as a team It’s essential to have open communication and regular dialogue with your doctors to identify the best approach to supporting your health.

• Seek out support Partner with friends and family to help you accomplish your goals.

Support a healthy lifestyle by connecting with other people who enjoy similar activities, such as biking or sharing health recipes.

• Celebrate your success.

Feeling good about yourself and reinforcing the positive steps you’re taking will help you stay on track for success.

Source: www.truheart.com *Be sure to check with your doctor before starting any kind of exercise routine.

Warning Signs of

Heart Attack, Cardiac Arrest & Stroke Signs of Heart Attack

Signs of Cardiac Arrest

• Chest Discomfort

• Sudden loss of responsiveness • No response to tapping on shoulders • No normal breathing

Most heart attacks involve discomfort in the center of the chest that lasts more than a few minutes, or that goes away and comes back. It can feel like uncomfortable pressure, squeezing, fullness or pain.

• Discomfort in Other Areas of the Upper Body • Shortness of Breath

Stroke Warning Signs • Face Drooping Does one side of the face droop or is it numb? Ask the person to smile.

• Arm Weakness Is one arm weak or numb? Ask the person to raise both arms. Does one arm drift downward?

• Speech Difficulty Is speech slurred, are they unable to speak, or are they hard to understand?

Ask the person to repeat a simple sentence, like “the sky is blue.” Is the sentence repeated correctly?

TIME TO CALL 9-1-1

If the person shows any of these symptoms, even if the symptoms go away, call 9-1-1 and get them to the hospital immediately.

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FITBITS

H EA LT H A ND F I T NES S O N

Deidre Wilkes, AFAA, ACSM, Certified Personal Trainer

THE GO

INDOOR, AT-HOME WORKOUT

Deidre is a certified personal trainer with more than 15 years experience in the health and fitness industry.

She is the resident fitness specialist for OurHealth Lynchburg & Southside.

to Fight the Winter Blues

One day there’s snow and the next there’s rain. There may be days when getting out of the house to go to the gym is impossible. With minimal space and equipment, you can do an at-home circuit workout that will work all major muscle groups. Circuit workouts are quick and challenging, and a great alternative to the gym.

At-Home Circuit Workout

1.

Rest 20 seconds in between each exercise and do up to 3 sets total, resting a full minute in between set.

15 squats 20 second rest

2.

5.

Beginner:

Go through once.

Intermediate: Go through twice.

Advanced:

Go through three times.

15 medicine ball back extensions 20 second rest

6.

15 push-ups 20 second rest

20 side leg lifts on medicine ball right, then left 20 second rest

3.

1 minute plank 20 second rest

4.

7.

15 bicep curls with weights 20 second rest

20 alternating lunges 20 second rest

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8.

1 minute abdominal crunch 1 minute rest

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OurHealth | The Resource for Healthy Living in Lynchburg and Southside

Healthy Eats

h e a r t h e a lt h y r e c i p e s EntrĂŠe: Lemon Honey Salmon Yield: 6 servings

Ingredients: 6

6 oz salmon fillets

1 lemon 1 tsp rosemary 1 tsp basil 1 tsp black pepper 1

clove garlic, sliced

1/2 red onion, sliced 2 tbsp olive oil 2 tbsp honey

Directions: 1. Zest and squeeze the juice from the lemon.

2. Mix all other ingredients together with the exception of the salmon in a sealable freezer bag.

3. Add the fish and toss to coat.

Place in refrigerator for six to eight hours.

4. Bring grill pan to a mediumhigh heat.

5. Allow salmon to come to room temperature as the pan heats.

6. Place the fish on the grill for about six minutes per side or until it begins to flake.

Local salmon from: Blue Marlin Seafood Market

7. Remove from grill and serve.

James and Angel West | 2223 Bedford Ave Lynchburg, VA 24503 | 434.846.1600 | www.bmarlinseafood.com Blue Marlin Seafood Market is located in Lynchburg. The owners pride themselves on offering the freshest fish, largest selection of seafood and seafood products and the best service in the area.

Tricia Foley says

LEMON HONEY SALMON Tricia Foley is OurHealth Magazine’s resident nutritionist

Healthy Eats

h e a r t h e a lt h y r e c i p e s

Roasted Vegetables from:

Davis Farm Fresh Produce Paul and Shelia Davis | 13475 Wards Rd Lynchburg, VA 24501 | 434.821.1905 Pauldavis63@aol.com A family owned business; the Davis’ offer a wide variety of fresh produce, jellies, honey, nuts and more! Open Monday through Saturday from 10am-7pm.

Side: Herb Roasted Vegetables

1/4 teaspoon sea salt

Ingredients:

Directions:

2 medium sweet potatoes cut into 1-inch cubes 2 carrots, cut into 1-inch chunks 1 cup cauliflower, chopped 1 medium red onion, quartered 1 tbsp olive oil 3 cloves garlic, minced 2 tsp dried herbs (including thyme, rosemary, and oregano)

1/4 teaspoon pepper

1. Place sweet potatoes, carrots, cauliflower and red onion in a 13-inch x 9-inch x 2-inch baking pan.

2. Combine oil, garlic, mixed herbs, salt, and pepper.

3. Drizzle over vegetables and toss to coat.

4. Cover with foil. Bake in a 425ºF oven for 30 minutes.

5. Remove foil; mix vegetables.

6. Bake, uncovered for five to ten more minutes or until tender.

Tricia Foley uses

HERB ROASTED VEGGIES Tricia Foley is OurHealth Magazine’s resident nutritionist

www.OurHealthVirginia.com

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photography | KG THIENEMANN

Riverside Runners is dedicated to products that excite people about movement, community and healthy living. After 14 years of service, Riverside Runners continues to find unique ways to give back. Hosting a Tuesday night Fun Run with the Lynchburg Road Runners is one example.

Riverside Runners is Lynchburg’s premier source for running and walking shoes, quality exercise apparel, accessories, and expert advice on training and fitness. It also offers advice and support to more than 30 non-profit organizations through running events and races that take place in the greater Lynchburg community.

Lynchburg Road Runners

The Lynchburg Road Runners have been promoting fitness and the sport of running for over 30 years in the Lynchburg community. Membership is open to all ages and abilities. In 2011, Lynchburg was honored with a 5-year designation as a Runner Friendly Community by the Road Runners Club of America.

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Lynchburg Life Saving Crew and Rescue Squad acquired its first vehicle when it was formed in what year?

Post the correct answer on our Facebook page by March 19th, 2015.

You could win some great food from The Fresh Market! Cool, right?

The winner will be announced

on our Facebook page March 22, 2015.

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