OurHealth Magazine for Roanoke and New River Valleys: February/March 2020

Connecting You to Trustworthy Care Close to Home

OurHealthRoanokeNRV.com February | March 2020

sAreN Screen

otDoct

o r s .c o m

Hidden Vegetables

Do They Count?

, You Yes Can Reset

Your New Year’s

Health Resolutions

Parents shouldn’t

underestimate

the importance of a

GOOD

NIGHT’S SLEEP

28

44

FEATURES FEBRUARY • MARCH 2020

28

RESETTING HEALTH RESOLUTIONS: IF YOUR RESOLUTIONS TURNED OUT TO BE UNREALISTIC, RESET WITH ONES RIGHT FOR YOU. It’s time to reset your health resolutions and focus on smaller, more achievable goals that will help you create the healthiest version of yourself in 2020. There are still plenty of months ahead to get it right.

44 TRUTH IN HEALTHCARE: SETTING FACT APART FROM FICTION WHEN RESEARCHING ONLINE

Amid all the facts online, there is a lot of fiction. When it comes to your health, being misinformed can lead to a lot of trouble.

JOIN THE

OURHEALTH COMMUNITY ON SOCIAL MEDIA!

#OurHealthRoanokeNRV

www.OurHealthRoanokeNRV.com

7

71

74

49

68

57

53 65

DEPARTMENTS FEBRUARY • MARCH 2020

12

The Pulse | People. Places. News to Know.

18

Health Scene | Happenings. Who’s Who. Trending.

The eighth annual Docs for Morgan basketball fundraiser featured a recognizable name and face this year. Virginia Tech President Tim Sands joined the players in the game that supports the Morgan Dana Harrington Memorial Scholarship Fund at the Virginia Tech Carilion School of Medicine.

20

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

49

Healthy Observations | Educate. Eradicate. Victory.

49 – FEBRUARY | National Gum Disease Awareness Month The Relationship Between Periodontal Disease and Other Health Risks. Although there’s an increasingly prevalent understanding of the relationship between periodontal disease and other health conditions, it’s not necessarily a matter of cause and effect.

53 – MARCH 8TH – 14TH 2020 | Sleep Awareness Week Parents Shouldn’t Underestimate the Importance of a Good Night’s Sleep. Despite how much of a chore it can be to enforce good sleep habits, parents should understand that sufficient shut-eye is vital for a child’s health.

8

OurHealth | Connecting You to Trustworthy Care Close to Home

57

More Than Meets the Eye | Series

What Can Our Eyesight Tell Us About Our Health? The optometrists at Blacksburg Eye Associates take us on a journey with B.E. SPEC (Blacksburg Eye Sidekick Specialist) who shares his insight on what an eye exam can reveal about your health.

65

The Guest Post | Guest. Insight. Change.

68

OurHealth Interview | Richfield Living

71

Food and Fitness | Nutrition. Exercise. Prevention.

74

Funny Bone | Spot the Seven Differences

When I Don’t Do As I Say. When our beliefs run counter to our behaviors – in other words, when we believe in one thing, but our actions suggest to the contrary – it’s called cognitive dissonance. While it may seem like a complicated term only applying to certain people for specific circumstances, it’s actually more common than we might realize.

Richfield Living Expansion Taking Shape. OurHealth sat down with Cherie Grisso, current CFO and Interim CEO of Richfield Living to get the scoop on the expansion of the Salem Campus of Richfield Living.

Hidden Vegetables: Do They Count? Food manufacturers are introducing more ways to get beneficial nutrients into foods, such as including vegetables in pasta sauces and sandwich wraps. But is it offering the same benefit?

FEBRUARY • MARCH 2020

PUBLISHER McClintic Media, Inc. PRESIDENT/EDITOR-IN-CHIEF Steve McClintic, Jr. | steve@ourhealthvirginia.com VICE PRESIDENT OF PRODUCTION Jennifer Hungate VICE PRESIDENT OF BUSINESS DEVELOPMENT Kim Wood GRAPHIC DESIGNER Tori Meador

ACCOUNTING MANAGER Laura Bower

ORIGINAL PHOTOGRAPHY Ryan Anderson

CONTRIBUTING MEDICAL EXPERTS Michael Davis, DO

Stephanie Hall, NASM Certified Personal Trainer Kurtis Moyer, MD

Amanda Reese, DO Laura Smith, MD David Williams Jr., FSL, CFSP

CONTRIBUTING PROFESSIONAL Catherine Doss EXPERTS & WRITERS Cherie Grisso, CEO

Jennifer Lamont Steve McClintic, Jr. Mason Moriaty Dylan Roche

ADVERTISING AND MARKETING Kim Wood | P: 540.798.2504

kimwood@ourhealthvirginia.com

SUBSCRIPTIONS Subscriptions are $19.95 per year.

To receive OurHealth Roanoke & New River Valleys via U.S. Mail, please contact Jenny Hungate at jenny@ourhealthvirginia.com

@ourhealthSWVA

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 © 2020 by McClintic Media, Inc. Reproduction in whole or part without written permission is prohibited. OurHealth Roanoke and New River Valleys 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.

10

OurHealth | Connecting You to Trustworthy Care Close to Home

www.OurHealthRoanokeNRV.com

11

The Pulse INFORMATION • EVENTS • AWARENESS

New Technologies and Programs Carilion Clinic Offers Breakthrough Technology for COPD Patients Carilion Clinic’s Department of Pulmonary Medicine is the first in Southwest Virginia to offer endobronchial valves, a new and exciting treatment for certain patients with severe emphysema. A “breakthrough device,” as designated and approved by the FDA, the Zephyr® Valve is the first minimally invasive, non-surgical procedure to help qualified patients breathe easier.

Results have shown for most patients treated with the Zephyr Valves that they breathe easier, become more active and have more energy while realizing improved respiratory function for at least one year.

Last year’s runway featured “Docs that Rock” in Disco inspired garb.

Community Outreach Docs Rock Fashion goes Back to the Future to support Bradley Free Clinic For the fourth year, Bradley Free Clinic invites you to watch local healthcare professionals go from white coats to black ties for a good cause during the 2020 Docs Rock Fashion event on Saturday, March 21 at the Hotel Roanoke.

The event benefits Bradley Free Clinic’s free medical, dental, pharmaceutical, and behavioral healthcare services for low income and uninsured people in the Roanoke Valley who lack the resources necessary to maintain their health and productivity. In the three previous years, the clinic has raised more than $150,000 to support the underserved in the Roanoke Valley.

Patients interested in this program, who meet the medical criteria for selection, will have a thorough diagnostic workup prior to moving forward. Zephyr Valve Program Director Maria del Mar Cirino-Marcano, MD, interventional pulmonologist, and Carilion Clinic Pulmonary and Critical Care Medicine Division Chief Edmundo Rubio, MD championed bringing this new procedure to Southwest Virginia. Both physicians see this minimally invasive procedure as a “quality of life” opportunity for appropriately selected patients.

More Information: Visit www.carilionclinic.org or contact the referral and procedure coordinator at 540.985.8505.

New Technologies and Programs LewisGale Announces New Services for Expectant Moms

The evening begins at 6:30 p.m. with heavy hors d’oeuvres, followed by an entertaining fashion show emceed by WFXR’s Kiana Price and City of Salem Communication Director Mike Stevens. The show features prominent area physicians, dentists, and other Bradley Free Clinic volunteers taking to the fashion runway. The “models” will be attired in 1980’s themed jewelry, accessories, sportswear, loungewear, and more from local retailers. Silent and live auctions will be ongoing throughout the evening.

LewisGale Medical Center in Salem announces the formation of its newest practice, LewisGale Physicians – Nurse-Midwives.

Services at the practice are designed to support the mother throughout her pregnancy, labor, birth and postpartum period.

The hospital-based nurse-midwife services are currently the only if its kind in the Roanoke Valley. The practice caters to women who desire less medical intervention during low-risk pregnancy, labor and delivery using a nurse-midwife in a safe, high-quality, hospital environment. With the addition of the nurse-midwife services, LewisGale Medical Center in Salem also begins a redesign of its maternity center.

Fueled by the energy of its volunteers, the Bradley Free Clinic has provided free healthcare to those in need since 1974. The clinic delivers general medical and specialty care services to more than 2,100 patients annually.

LewisGale Medical Center in Salem currently sees nearly 1000 deliveries annually and expects a slight increase with the addition of the new midwife services and birthing center remodel.

More Information: For a complete list of sponsors and auction items or to purchase tickets, visit www.docsrock.org. Learn more about Bradley Free Clinic at bradleyfreeclinic.com.

More Information: Visit www.lgphysicians.com or to schedule an appointment, call LewisGale Physicians – Nurse Midwives at 540.772.3650.

12

OurHealth | Connecting You to Trustworthy Care Close to Home

New Technologies and Programs Carilion Clinic Debuts New Huntington’s Disease Support Program Carilion Clinic is pleased to offer a program to serve individuals impacted

by Huntington’s Disease (HD) and their families. Led by Bonnie HennigTrestman, LCSW, DSW, the Carilion Clinic Huntington’s Disease Program through collaboration with the Neurology and Psychiatry departments will provide education, support, and treatment to individuals who are at-risk for Huntington’s Disease, those who have tested positive or negative for the Huntington’s Disease gene, people with symptoms of Huntington’s Disease, and families who are coping with a loved one impacted by the disease.

FOR EVEN

More Health Resources MAKE SURE TO CHECK OUT

www.OurHealthRoanokeNRV.com

More Information: For more about the Carilion Clinic Huntington’s Disease Program, or to make a referral, please contact Dr. Hennig-Trestman via email at blhennigtrestma@carilionclinic.org.

CORRECTION In the 2019 Best Bedside Manner Awards, which was featured in the December 2019/January 2020 issue of OurHealth Roanoke and New River Valleys magazine, an award category was incorrectly labeled. The award winners in the specialty Surgery: Neurosurgery are as follows: SURGERY: NEUROSURGERY First Lisa Apfel, MD Carilion Clinic Roanoke | 540.224.5170 www.carilionclinic.org Second Gregory Howes, DO Carilion Clinic Roanoke | 540.224.5170 www.carilionclinic.org Third Raymond Harron, DO Harron Neurosurgery Roanoke | 540.400.8777 www.harronneurosurgery.com

www.OurHealthRoanokeNRV.com

13

The Pulse

• NEWS TO KNOW

New Leadership and Service Announcements Friendship Health Announces Changes and Additions in Skilled Nursing and Rehab Friendship, a local senior living and rehabilitation community, announces the promotion of Chuck Flynn to administrator of Friendship Health and Rehab Center North, located on Hershberger Road in Roanoke.

Chuck Flynn

Flynn has served as administrator for Friendship Assisted Living since April 2018. In that time, he helped oversee the renovation of the building’s lobby, made significant strides in census development, and has been co-leading Friendship’s culture change initiative.

“Chuck’s leadership and growth of a positive culture at Friendship Assisted Living made him an excellent choice for the administrator role at [Friendship Health and Rehab Center] North,” says Ben Higgins, Director of Healthcare Operations. “We’re excited to see all the great outcomes he and his team will help create for residents and patients, now and in the future.”

Audrey Ward, PT

Friendship Health also welcomes physical therapist Audrey Ward, PT to the North campus. Ward brings with her 32 years of experience in an outpatient setting, specializing in orthopedics. The addition of Ward allows Friendship Health to now offer a specialized physical therapy program designed specifically for osteoporosis patients. The program, The Meeks Method™ focuses on osteoporosis management and achieving and maintaining optimal alignment of the spine. Friendship Health is offering this unique therapy in its skilled nursing community and outpatient therapy clinics.

More Information: Visit www.friendship.us.

For More of The Pulse Visit: www.ourhealthRoanokeNRV.com

Do you have health-related news to share for The Pulse?

Send to Stephen McClintic Jr. via email at steve@ourhealthvirginia.com.

JOIN THE OURHEALTH COMMUNITY ON SOCIAL MEDIA We want to hear from you! Don’t forget to tag us, #OurHealthRoanokeNRV

14

OurHealth | Connecting You to Trustworthy Care Close to Home

www.OurHealthRoanokeNRV.com

15

The Pulse •

NEWS TO KNOW

Brittany T. Baskette, PA

Padma Chitnavis, MD

Cynthia Choate, MD

Kris Conrad, DNP, CNM

Olivia Darwin, PA-C

Tasaduq Nazir Fazili, MD

Mef D. Galle, MD

Shereen Gamaluddin, MD Phillip E. Grubbs, MD Carilion Clinic Palliative Medicine and Supportive Care Roanoke | 540.981.7653 www.CarilionClinic.org

Carilion Clinic Plastic & Reconstructive Surgery Roanoke | 540.951.8885 www.CarilionClinic.org

Steven Holley, DO

Linda Kirilenko, MD

Michael Knight, DO

Erin Lee, PA

Cassandra McCoy, DO

Eric McLoney, MD

Christine Mellon, MD

Carilion Clinic Family Medicine Giles | 540.921.6110 www.CarilionClinic.org

LewisGale Physicians Gastroenterology Salem | 540.772.5970 www.lgphysicians.com

Carilion Clinic Hand and Upper Extremity Roanoke | 540.510.6200 www.CarilionClinic.org

16

Carilion Clinic Dermatology & Mohs Surgery Roanoke | 540.224.5170 www.CarilionClinic.org

Carilion Clinic Infectious Disease Roanoke | 540.981.7715 www.CarilionClinic.org

Carilion Clinic Hand and Upper Extremity Roanoke | 540.510.6200 www.CarilionClinic.org

Carilion Clinic Cardiothoracic Surgery Roanoke | 540.853.0100 www.CarilionClinic.org

Carilion Clinic Occupational Medicine Roanoke | 540.985.8521 www.CarilionClinic.org

Carilion Clinic Family Medicine Salem| 540.387.0441 www.CarilionClinic.org

OurHealth | Connecting You to Trustworthy Care Close to Home

LewisGale Physicians Salem | 540.772.3650 www.lgphysicians.com

Carilion Clinic Family Medicine Giles | 540.921.6110 www.CarilionClinic.org

Andrea Conti, DO

Carilion Clinic Pain Management Roanoke | 540.224.5170 www.CarilionClinic.org

Carilion Clinic Interventional Radiology Roanoke | 540.981.7083 www.CarilionClinic.org

Jessica D. Cooke, NP

Carilion Clinic Family Medicine Roanoke | 540.725.7800 www.CarilionClinic.org

Carilion Clinic Ear Nose and Throat New River| 540.731.7660 www.CarilionClinic.org

Carilion Clinic Palliative Medicine and Supportive Care Roanoke | 540.981.7653 www.CarilionClinic.org

Richard Mellon, MD

Alexis Misra, NP

Lindsay Morris, NP

Stephanie Nickerson, NP

Terry Nickerson, MD

Eric Olsen, PA

Spencer Serras, MD

Bhairavi Sheshadri, MD

Jarrod Uhrig, DO

Barbara Wagnon, NP

Gretchen Waninger, NP

Jordan White, FNP

Carilion Clinic Obstetrics and Gynecology Roanoke | 540.526.2273 www.CarilionClinic.org

Carilion Clinic Colon & Rectal Surgery Roanoke | 540.224.5170 www.CarilionClinic.org

Carilion Clinic Endocrinology Roanoke | 540.224.5170 Www.CarilionClinic.org

Carilion Clinic Urology New River | 540.382.3440 www.CarilionClinic.org

Carilion Clinic Neurosurgery Roanoke | 540.224.5170 www.CarilionClinic.org

Carilion Clinic Geriatric Medicine Roanoke | 540.981.7653 www.CarilionClinic.org

Carilion Clinic Neurology Roanoke | 540.224.5170 www.CarilionClinic.org

Carilion Clinic Imaging Roanoke | 540.981.7122 www.CarilionClinic.org

Carilion Clinic Family Medicine Roanoke | 540.265.5500 www.CarilionClinic.org

Carilion Clinic Gastroenterology Roanoke | 540.224.5170 www.CarilionClinic.org

Carilion Clinic Endocrinology Roanoke | 540.224.5170 Www.CarilionClinic.org

LewisGale Physicians – Clearbrook I Roanoke | 540.725.3060 www.lgphysicians.com

JOIN OURHEALTH ON SOCIAL MEDIA

We want to hear from you! #OurHealthRoanokeNRV www.OurHealthRoanokeNRV.com

17

Health Scene HAPPENINGS • WHO’S WHO • TRENDING contributer | CATHERINE DOSS original photography | RYAN ANDERSON

MEDICAL STUDENTS GET WIN AGAINST DOCS DURING 8TH ANNUAL DOCS FOR MORGAN BASKETBALL GAME FUNDRAISER On evening of Thursday, January 30, 2020, at Patrick Henry High School, medical students from Virginia Tech Carilion School of Medicine faced a team of Carilion Clinic residents and physicians for the highly sought-after honor of winning the annual basketball fundraiser.

The 8th annual Docs for Morgan basketball fundraiser featured a recognizable face this year in Virginia Tech President Tim Sands. Sands joined the players in the game that supports the Morgan Dana Harrington Memorial Scholarship Fund at the Virginia Tech Carilion School of Medicine.

Sands, who is at home on a basketball court, split his time equally with both teams.

This year, the medical students won back their title against the team of Carilion Clinic residents and physicians, who had previously defeated the students three years in a row.

Docs for Morgan was formed in 2012 by Carilion physicians who wanted to honor Morgan Harrington and support her parents, Dan and Gil Harrington. Dan Harrington is Vice Dean of the Virginia Tech Carilion School of Medicine. His daughter, Morgan, was a Virginia Tech student who had a bright future ahead of her as a teacher. She interned at the medical school the summer before her death and is remembered fondly for her kind heart, exuberant laugh, and can-do spirit.

Area high schools also showed their support with the Hidden Valley High School band, along with the Cave Spring and Lord Botetourt High School cheerleaders adding to the evening’s excitement.

If you would like to make a contribution to the Morgan Dana Harrington Memorial Scholarship Fund at the Virginia Tech Carilion School of Medicine, you may make a secure gift online, at https:// apps.es.vt.edu/onlinegiving/gift, or mail a check, made payable to the Virginia Tech Foundation, to: University Advancement, Gift Accounting University Gateway Center | 902 Prices Fork Road | Blacksburg, VA 24061 Please include “VTCSOM Morgan Dana Harrington Scholarship Fund” in the memo line.

18

OurHealth | Connecting You to Trustworthy Care Close to Home

Health Scene • HAPPENINGS

www.OurHealthRoanokeNRV.com

19

Questions. Answers.

Knowledge.

How do I know when it’s time to see a fertility specialist?

You can see a fertility specialist at any time. Some women will start their evaluation and treatment with their Ob/Gyn or primary care doctor. If fertility testing reveals a low egg supply, a fallopian tube blockage, or if sperm testing is abnormal, then a fertility specialist can offer a full range of treatment options.

Did you know?

YOU CAN SEE A

FERTILITY SPECIALIST AT

ANY TIME.

If fertility testing identifies low egg supply, a fallopian tube blockage, or if sperm testing is abnormal, then a fertility specialist can offer a full range of treatment options.

If initial testing results are normal, then sometimes patients will start simple treatment with their Ob/ Gyn or primary care doctor. If that treatment is not successful in a reasonable amount of time, scheduling an appointment with a fertility specialist may be beneficial.

Fertility specialists are able to offer more involved treatments such as intrauterine insemination, stronger medications which require closer monitoring and in vitro fertilization (IVF).

Laura Smith, MD

Reproductive Medicine and Surgery Center of Virginia, PLC Charlottesville | 434.654.8520 www.rmscva.com

What can trigger a gallbladder attack?

Fatty food ingestion triggers a hormone release in your body that directs the gallbladder to contract or empty the bile that it is stored there. The bile travels out of the gallbladder and into the main bile duct, eventually emptying into the intestine to digest your food.

When the gallbladder contains gallstones that block the exit, or the gallbladder does not function properly, a person can experience pain after meals. The pain is usually located in the center or right side of the upper abdomen can radiate to the chest or back. Patients usually describe the pain as an intermittent pressure or squeezing pain, which is not relieved by bowel movements or antacids. It can be associated with nausea, indigestion, or bloating and can interfere with your daily activities. If you have any of these symptoms, you should see your primary care physician or a surgeon to have an ultrasound scheduled.

Amanda Reese, DO

LewisGale Physicians – General Surgery Blacksburg | 540.552.0005 www.lgphysicians.com

Do I need to stop smoking before having cosmetic facial surgery?

This is a very common question that I am often asked. While the health risks of smoking are well known when it comes to your lungs, many patients do not realize that smoking can significantly alter your ability to fight off surgical infections and heal wounds properly.

Facial cosmetic surgery, such as a face lift, is at a particularly high risk for problems if you smoke prior to your surgery. Nicotine prevents the smaller blood vessels at the skin level from delivering the blood needed to fight off infections and heal your surgical wounds. These effects can be reversed if you stop smoking prior to your surgery.

In order to assure the best possible outcome, it is best to enroll in a smoking cessation program and abstain from all products containing nicotine at least two weeks prior to surgery. The required cessation time may be longer depending on the preference of your surgeon.

Kurtis Moyer, MD

Carilion Clinic Cosmetic Center Roanoke | 540.853.0510 www.carilionclinic.org

JOIN THE OURHEALTH COMMUNITY ON SOCIAL MEDIA

We want to hear from you! Don’t forget to tag us, #OurHealthRoanokeNRV 20

OurHealth | Connecting You to Trustworthy Care Close to Home

www.OurHealthRoanokeNRV.com

21

Questions. Answers.

Knowledge.

Did you know?

A combination of aerobic activity, with resistance training (i.e. free weights or weight machines) is best for controlling blood sugar.

AEROBIC ACTIVITY IS DEFINED AS

Can exercise and diet make “pre-diabetes” go away?

What is the best type of exercise program for hypothyroidism?

If you have been told that you are at risk for diabetes or been diagnosed with pre-diabetes (blood sugar levels are higher than normal), research does show that regular exercise can reduce Hgb A1C values (average blood sugar) by half a percent to nearly one percent. In fact, a combination of aerobic activity, with resistance training (i.e. free weights or weight machines) is best for controlling blood sugar. The best way to combat pre-diabetes is by balancing your insulin and stabilizing your blood sugar through a healthy diet and the right combination of carbs, healthy fats and proteins.

Unfortunately, hypothyroidism comes with symptoms that often discourage people from physical activity, including fatigue, depression, anxiety, and muscle and joint pain or swelling. However, this does not mean a person with hypothyroidism cannot participate in physical activity. In fact, experts on the disease have found that regular, low-impact aerobic exercise and strength training can improve symptoms over time.

If you are starting a new exercise routine, begin with ten minutes of stretching, followed by 20 minutes of aerobic exercise, such as walking or cycling. Exercise regularly and increase activity as tolerated. Of course, be sure to contact your doctor for a physical exam prior to beginning any new exercise program.

Michael Davis, DO

LewisGale Physicians – Primary Care Christiansburg | 540.381.1882 www.lgphysicians.com

As always, check with your health care provider before beginning a new exercise regime.

Stephanie Hall, NASM Certified Personal Trainer

Green Ridge Recreation Center Roanoke | 540.777.6300 www.greenridgerecreationcenter.com

150 MINUTES

OF MODERATE INTENSITY EXERCISE PER WEEK.

Exercises such as walking, water aerobics, biking, yoga, and tai chi can help increase cardiovascular health in a low-impact setting.

Strength training will aid in building muscle, allowing you to burn more calories with less activity overall.

Stronger muscles help to support the joints, which may also help to alleviate pressure on the joints already suffering from the swelling or pain sometimes experienced with hypothyroidism.

FOR EVEN MORE

HEALTH RESOURCES MAKE SURE TO CHECK OUT

www.OurHealthRoanokeNRV.com 22

OurHealth | Connecting You to Trustworthy Care Close to Home

What is a committal service?

The committal service is the concluding rite of the funeral service or memorial service. It can take place at the end of the service at the funeral home, the back of the church, graveside, or at the crematorium. It is often a brief service for family and close friends consisting of a few prayers and reading of scripture (depending on the religious or non-religious affiliation of the individual). This is typically where family and friends say their final good-byes.

If the committal service is the only service, it becomes what is known as a Graveside Service and may be accompanied by a visitation the night before.

David Williams Jr., FSL, CFSP Rader Funeral Home Daleville | 540.992.1212 www.rader-funeralhome.com

www.OurHealthRoanokeNRV.com

23

24

OurHealth | Connecting You to Trustworthy Care Close to Home

2020 Calendar of Health Observances J O I N U S I N C E L E B R AT I N G H E A LT H AWA R E N E S S

V

V

March MONTH-LONG OBSERVANCES Brain Injury Awareness Month Colorectal Cancer Awareness Month

February MONTH-LONG OBSERVANCES Age-Related Macular Degeneration Awareness Month American Heart Month National Cancer Prevention Month National Children’s Dental Health Month National Senior Independences Month

January MONTH-LONG OBSERVANCES Cervical Health Awareness Month National Birth Defects Prevention Month National Glaucoma Awareness Month National Volunteer Blood Donor Month Thyroid Awareness Month

WEEK-LONG OBSERVANCE 5–11 | Folic Acid Awareness Week 21–26 | Drug and Alcohol Facts Week

WEEK-LONG OBSERVANCES 3–9 | PeriAnesthesia Nurse Awareness Week 7–11 | Congenital Heart Defect Awareness Month 9–15 | Cardiac Rehabilitation Week 9–15 | Cardiovascular Professionals Week 14–21 | NCCDP Alzheimer’s Disease and Dementia Care Staff Education Week 23–29 | National Eating Disorder Awareness Week

RECOGNITION DAYS 4 | World Cancer Day

National Colorectal Cancer Awareness Month National Developmental Disabilities Awareness Month National Endometriosis Awareness Month National Kidney Month National MS Education and Awareness Month National Nutrition Month® Save Your Vision Month

April

May

MONTH-LONG OBSERVANCES

MONTH-LONG OBSERVANCES

Alcohol Awareness Month

Better Hearing and Speech Month

Irritable Bowel Syndrome Awareness Month

Healthy Vision Month

National Autism Awareness Month

National Arthritis Awareness Month

National Cancer Control Month

National Asthma and Allergy Awareness Month

National Parkinson’s Awareness Month

National High Blood Pressure Education Month

Occupational Therapy Month

National Huntington’s Disease Awareness Month

Oral Cancer Awareness Month

National Melanoma/Skin Cancer Detection and Prevention Month

Sexual Assault Awareness and Prevention Month Sexually Transmitted Infections Awareness Month

National Mental Health Month National Osteoporosis Month

Stress Awareness Month

National Physical Fitness and Sports Month

Testicular Cancer Awareness Month

National Stroke Awareness Month

1–8 | National Sleep Awareness Month

WEEK-LONG OBSERVANCES

WEEK-LONG OBSERVANCES

8–14 | National Pulmonary Rehabilitation Week

5–11 | Oral, Head, and Neck Cancer Awareness Week

6–12 | National Nurses Week

WEEK-LONG OBSERVANCES 1–7 | Dental Assistants Recognition Week

15–21 | Health Care HR Week 15–21 | National Poison Prevention Week

RECOGNITION DAYS

6–12 | National Public Health Week 19–25 | National Infertility Awareness Month 19–25 | Volunteer Week

3 | World Birth Defects Day

24–30 | World Immunization Week

11 | Registered Dietitian Nutritionist Day

RECOGNITION DAYS

20 | World Oral Health Day 24 | World Tuberculosis Day

7 | National Alcohol Screening Day 7 | World Health Day

7 | National Wear Red Day

26 | Diabetes Association Alert Day

16 | Healthcare Decisions Day

14 | National Donor Day

30 | National Doctor’s Day

24 | World Meningitis Day

June MONTH-LONG OBSERVANCES Alzheimer’s and Brain Awareness Month Cataract Awareness Month Men’s Health Month National Migraine and Headache Awareness Month National Safety Month

10–16 | National Hospital Week 10–16 | National Women’s Health Week 11–17 | National Stuttering Awareness Week

RECOGNITION DAYS 5 | Asthma Day 6 | National Children’s Mental Health Awareness Day 6 | School Nurse Day 27 | National Senior Health & Fitness Day®

PTSD Awareness Month

WEEK-LONG OBSERVANCES 15–19 | Healthcare Risk Management Week 15–21 | National Men’s Health Week 18–25 | National Nursing Assistants Week

RECOGNITION DAYS 7 | National Cancer Survivors Day® 14 | World Blood Donor Day 27 | National HIV Testing Day

www.OurHealthRoanokeNRV.com

25

2020 Calendar of Health Observances J O I N U S I N C E L E B R AT I N G H E A LT H AWA R E N E S S

September

October

MONTH-LONG OBSERVANCES

MONTH-LONG OBSERVANCES

Childhood Cancer Awareness Month

American Pharmacists Month

Healthy Aging® Month

Eye Injury Prevention Month

Leukemia, Lymphoma, and Myeloma Month

National Childhood Obesity Awareness Month

National Dental Hygiene Month

National Cholesterol Education Month

National Down Syndrome Awareness Month

National Recovery Month

National Physical Therapy Month

Lung Cancer Awareness Month

Sudden Cardiac Arrest Awareness Month

National Alzheimer’s Disease Awareness Month

Sudden Infant Death Syndrome (SIDS) Awareness Month

National Family Caregivers Month

National Prostate Cancer Awareness Month Pain Awareness Month

MONTH-LONG OBSERVANCES Children’s Eye Health and Safety Month National Breast Feeding Month

July

National Immunization Awareness Month

MONTH-LONG OBSERVANCES

Neurosurgery Awareness Month

Cord Blood Awareness Month

Summer Sun Safety Month

WEEK-LONG OBSERVANCES 6–12 | National Youth Suicide Prevention Week 7–13 | National Neonatal Nurses Week 20–26 | International Clean Hands Week 20–26 | National Rehabilitation Awareness Week

WEEK-LONG OBSERVANCES

Bladder Health Month COPD Awareness Month

National Healthy Skin Month National Hospice and Palliative Care Month

4–10 | National Primary Care Week

Pancreatic Cancer Awareness Month

5–9 | Malnutrition Awareness Week™

Stomach Cancer Month

6–12 | National Physicians Assistants Week

WEEK-LONG OBSERVANCES

18–24 | National Health Education Week

1–7 | Allied Health Professions Week

18–24 | National Healthcare Quality Week

1–7 | National Diabetes Education Week

23–31 | Red Ribbon Week

8–14 | National Nurse Practitioner Week

December MONTH-LONG OBSERVANCES Safe Toys and Gifts Month

WEEK-LONG OBSERVANCES

10 | National Youth Suicide Prevention Day

8 | National Depression Screening Day

15 | Get Ready for Flu Day

12 | World Arthritis Day

8–14 | GERD Awareness Week

RECOGNITION DAYS

22 | Falls Prevention Awareness Day

16 | National Mammography Day

6–12 | National Handwashing Awareness Week

RECOGNITION DAYS

29 | World Heart Day

20 | Opioid Misuse Prevention Day

30 | National Women’s Health & Fitness Day

22 | International Stuttering Awareness Day

6–12 | National Influenza Vaccination Week

1 | World Lung Cancer Day

12 | World Pneumonia Day 14 | World Diabetes Day

RECOGNITION DAY

29 | World Psoriasis Day

18 | COPD Day

1 | World AIDS Day

National Cleft & Craniofacial Awareness & Prevention Month

2–8 | National Health Center Week

UV Safety Month

26

World Alzheimer’s Month

American Diabetes Month

RECOGNITION DAYS

WEEK-LONG OBSERVANCE

28 | World Hepatitis Day

Thyroid Cancer Awareness Month

MONTH-LONG OBSERVANCES

RECOGNITION DAYS

Juvenile Arthritis Awareness Month

RECOGNITION DAY

November

National Breast Cancer Awareness Month

National Ovarian Cancer Awareness Month

August

Health Literacy Month

National Alcohol & Drug Addiction Recovery Month

OurHealth | Connecting You to Trustworthy Care Close to Home

8–14 | National Radiologic Technology Week

s n o i t u l so

e R r a e Y w

e N 0 202

g n i tt e s Re

Eat r e tt e B

n i t Ge ape Sh

e g a n a M s s e s s e r L t S y M k n l i o r D Alcoh

28

t i u Q ing k o Sm

n i a Br a e H

n alth

g n i tt e s Re

Health

Resolutions:

Don’t Let Those Goals Be Forgotten So Soon After You Started words | DYLAN ROCHE

If you woke up on January 1st with ambitious goals to live a healthier life in 2020, but you’re now finding yourself reverting back to the same bad habits you had last year — Falling short of keeping your New Year’s resolution, however, doesn’t mean you have to resign yourself to unhealthy habits all over again.

well, you’re not alone.

Instead, take a hard look at the resolution you set for yourself. Was it to lose weight? Take control of an addiction? Reclaim your mental health? Whatever it was, you can reassess your approach, break it down into more manageable steps, set a tangible goal and do it all at a time when you (and the rest of the world) aren’t facing social pressure to reinvent yourself completely.

Be S.M.A.R.T. When Setting Resolutions: When making

a health resolution, the U.S. Office of Disease Prevention and Health Promotion recommends setting a goal that is S.M.A.R.T. – standing for – Specific, Measurable, Achievable, Realistic and Timebound. These are good characteristics for any goal, but they’re especially good in this case because New Year’s resolutions tend to be a little vague or overambitious.

: l i a F y r a u Febr

e up ple giv of peo resolution t n e rc 80 pe New Year ’s rch g resea ir on the ary.* Differin te being a ru d

by Feb the give-up hile st 12th, w s a sugge nuary e a m J o s c a n te as soo end da 17th. The ay the s ry a e u m n o e a s J ter on ing in th week la ns for throw eling so , fe top rea nclear goals ed U courag towel? lmed and dis e. g e n h a h rw c to ove t ready and no

If you’re sticking steadily to your resolutions, then good for you! Keep it up! But if you’re starting to loose grip on your goals, perhaps it’s time to re-evaluate and reset your health resolutions and focus on smaller, more achievable goals that will help you create the healthiest version of yourself in 2020. There are still plenty of months ahead to get it right.

www.OurHealthRoanokeNRV.com

29

If your New Year’s Resolution was to

1.

1O%

“The Dietary Guidelines for Americans 20152020 recommends no more than 10 percent of your calories come from added sugar.”

30

Aim to consume less added sugar.

Although foods like fruit and milk have naturally occurring sugars, many processed foods have added sugars that contribute calories to your diet without any extra nutrients. The Dietary Guidelines for Americans 2015-2020 recommends no more than 10 percent of your calories come from added sugar. To reduce your sugar intake, opt for smaller servings of candy, use less sugar in your coffee or tea, snack on fruit for dessert, and enjoy flavored, unsweetened seltzer water instead of soda.

OurHealth | Connecting You to Trustworthy Care Close to Home

Eat a Healthier Diet...

2.

3.

The Centers for Disease Control and Prevention notes that fruits and vegetables are great sources of the vitamins and minerals your body needs to function, and because they have fewer calories per volume than most foods, you can fill up on them and feel satiated without taking in too many calories. Next time you make a bowl of spaghetti, use half your typical amount of pasta and replace it with some steamed or sautéed broccoli, zucchini and mushrooms.

Because whole grains are great sources of fiber and other nutrients, the U.S. Department of Agriculture recommends that half the grains you consume be whole grains. Opt for brown rice instead of white rice or use wholegrain bread instead of white bread. The complex carbohydrates will provide you with sustained energy, and the fiber will keep you full between meals so you’re less likely to overeat.

Add more fruits and vegetables to your diet.

Switch to whole grains instead of refined ones.

If your New Year’s resolution was to

eat a healthier diet‌

VIRGINIA FRESH MATCH PROGRAM DOUBLES AMOUNT OF FRESH FOODS LOW-INCOME FAMILIES CAN BUY Virginia Fresh Match is a network of farmers markets and food stores across Virginia that offer nutrition incentives that double the value of federal nutrition benefits like SNAP (Supplemental Nutrition Assistance Program, formally known as food stamps) spent at participating farmers markets and food stores. For example: when an individual spends $10 with his or her EBT card at a farmers market or other food store that participates in SNAP, the customer receives another $10 FREE to buy fresh fruits and vegetables grown in Virginia. With Virginia Fresh Match, low-income consumers can afford additional healthy food, local farmers gain new customers and make more money, and more food dollars stay in the local economy.

How Do I Find a Participating Farmers Market?

More Info:

on, visit informati rg/ For more calfood.o o .leapforl ation. www.vfm nd enter your loc a s/ n o ti loca

To find a participating farmers market or food store that participates in the Virginia Fresh Match program, visit www.vfm.leapforlocalfood.org/ locations/ and enter your location.

www.OurHealthRoanokeNRV.com

31

If your New Year’s Resolution was to

get more exercise...

1.

Plan to try out a new type of physical activity each week.

Variety will help you find exercises you enjoy and keep you from getting bored.

The Department of Health and Human Services recommends adults get 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity every week.

If you power walk for a half-hour every weekday before work, you will have met that standard. If you’re having trouble coming up with ideas, just think in terms of the four varieties of exercises encouraged by the National Institutes of Health — Endurance Training (jogging, cycling, swimming), Strength Training

(lifting weights), Balance (tai chi) and Flexibility (yoga, stretching).

32

2.

3.

If you can find a race in your area, go ahead and register for it.

This is a great example of having a specific, timebound goal. And the good news is that most healthy people can train for a 5K (3.1-mile) race in just two months even if they aren’t avid runners, according to the Mayo Clinic. Start by switching between walking and jogging for 30 minutes twice a week, alternating it with 30-minute walks on the other days. Aim to steadily increase the amount you’re running versus the amount you’re walking.

If you need a more specific training plan, try downloading an app like Couch to 5K, which provides you with 30-minute workouts designed by personal trainers.

This not only keeps you accountable but also makes exercise a fun activity you look forward to. You can go for a walk or a hike together, play pickup basketball, join a recreational sports team, or find a drop-in exercise class. You could even see whether your coworkers want to skip the next happy hour and do a group workout together instead — this trend of “healthy hour” was noted by the American Council on Exercise back in 2013, and it has become even more prevalent in the years since then.

Aim to run a 5K (or set a similar goal).

OurHealth | Connecting You to Trustworthy Care Close to Home

Set a recurring date twice a week for physical activity with a friend or family member.

“Start by switching between walking and jogging for 30 minutes twice a week, alternating it with 30-minute walks on the other days. Aim to steadily increase the amount you’re running versus the amount you’re walking. ”

Studio FlyFit

More Info:

t om/flyfi agaro.c r @FlyFit .v w w w h fo Visit eb, searc or call on the w on Facebook, A V io d Stu .8485.

540.892

How Much Does It Co st?

All classe

s ave

$5-11 perrage between class

How Much t? s o C t I s e o D lass

$20 pesrwitch bundle)

($18 per cl

as

Important Note:

Bunge e fitne ss yoga a re not and aerial rec on a fu ll stom ommended ach.

FlyFit Studio

If your New Year’s resolution was to

get more exercise…

LOOKING FOR FUN WAYS TO EXERCISE THAT ALSO MINIMIZES IMPACT ON YOUR PAINFUL JOINTS? Are you interested in getting something different from your existing workout or need inspiration to help you begin a routine altogether, but suffer from conditions like arthritis that make most traditional forms of exercise painful? Then check out the newest, local offerings in bungee fitness and aerial yoga. These hybrid fitness options use bungee corded harnesses and silk hammocks to suspend you in the air and allow you to perform low impact and high intensity cardio exercises without putting painful pressure on your joints. Bungee fitness and aerial yoga are also lots of fun, making both perfect fitness activities for kids to enjoy and realize health benefits from, as well!

Check Out FlyFit Bungee-Based Fitness Studio in Botetourt

FlyFit, located in the Botetourt Commons shopping center at 135 Commons Parkway in Daleville, is one of the newest locations offering bungee classes, aerial yoga, yoga and Pilates.

How Much Does It Cost?

FlyFit offers packaged classes, monthly memberships and special event pricing. All classes average between $5 – $11 per class, making it affordable and fun. FlyFit also offers a special Kids Membership for youth ages 8-12, providing a great opportunity for children to take in physical activity in a funfilled way.

CHECK OUT AERIAL YOGA CLASSES AT IN BALANCE IN BLACKSBURG

In Balance Yoga offers a variety of yoga classes, including aerial yoga! Aerial yoga classes are offered at In Balance Yoga Studio located 1512 N. Main Street, Blacksburg. Costs: $20 per class, or $18 per class when bundled.

More Info:

Visit www.inbalanceyogastudio.com or call 540.961.1030.

www.OurHealthRoanokeNRV.com

33

If your New Year’s Resolution was to

quit smoking...

1.

“The Centers for Disease Control and Prevention recommends your date should be within two weeks of your decision to quit, as this is soon enough that you’re not delaying it too long but far enough out that you have time to be mentally prepared.”

34

Pick what’s known as a “quit date” — a date when you will start your “stopping” journey.

The Centers for Disease Control and Prevention recommends your date should be within two weeks of your decision to quit, as this is soon enough that you’re not delaying it too long but far enough out that you have time to be mentally prepared.

Figure out a day when you know you won’t be busy or stressed, and mark it on your calendar. In the days leading up to your quit date, purge your home of all reminders of smoking, including cigarettes, lighters and ash trays.

OurHealth | Connecting You to Trustworthy Care Close to Home

2.

Have a plan for what you’ll do when a craving strikes.

You could fold laundry, do a crossword puzzle, play Candy Crush or go for a walk.

The American Lung Association explains that cravings last for only three to five minutes, so you don’t have to distract yourself long before the feeling passes.

3.

Set milestones and decide how you’re going to reward yourself for not smoking.

According to the American Lung Association, the first seven to 10 days will be the hardest. Celebrate when you make it 24 hours, three days, one week, two weeks and a whole month. Your reward could be an outing with a friend, a special dessert or a gift for yourself.

“The first seven to 10 days will be the hardest. Celebrate when you make it 24 hours, three days, one week, two weeks and a whole month. Your reward could be an outing with a friend, a special dessert or a gift for yourself.”

If your New Year’s resolution was to quit smoking…

KICKING THE NICOTINE HABIT WITH HELP FROM CVS MINUTECLINIC’S SMOKING CESSATION PROGRAM Nearly five years ago, CVS Pharmacy stores discontinued the sale of cigarettes, creating quite a buzz in the news media and in online social circles. But lost in the hype and opinion about this decision was the introduction of the MinuteClinic Start to Stop® smoking cessation program in all CVS locations that offer MinuteClinic services.

How Does It Work?

Providers at MinuteClinic can work one-on-one with people trying to overcome their addiction to cigarettes by creating a realistic plan that’s part of the pharmacy’s MinuteClinic Start to Stop® program. Together, you and a provider decide which medicine and nicotine-replacement solutions are best to help you stop smoking. The MinuteClinic Start to Stop® program also provides ongoing coaching and support and will help you track your successes and milestones reached on your way to becoming smoke free.

How Much Does It Cost?

While some insurances are accepted, the fee without insurance is: • Initial smoking cessation assessment: $59 • Smoking cessation follow-ups – $49/visit

More Info:

Visit www.cvs.com/minuteclinic/resources/smoking-cessation.

Where D

o I Go?

Area CVS s to Start to Sto res offerin g p® pro gram the Minut 2001 eClinic includ C e: 24015 olonial Av en | 540 .342.1 ue, Roano 877 ke, VA 7515 W 24019 illiamson R oad, R | 540 .563.1 oano 010 ke, VA 550 N .

VA 24 Franklin S treet, 073 | C 540.3 81.115 hristiansb 31 W. 3 urg, M 24141 ain Street , | 540 .731.9 Radford, V 533 A

5 2 1 , 9 $

eep cash? K e extra ked 10 ad som o h m u s o e y Wish ou hav nd ind: if y years, a this in m ay for 10 er pack, d a s e cigarett of $5 p top average 9,125! S paid an away $ d e k o g m in s e e e S v a rt ta you h g and S Smokin ings! the Sav

www.OurHealthRoanokeNRV.com

35

If your New Year’s Resolution was to

1.

Define what type of drinker you are:

“The National Institutes of Health defines moderate drinking as one drink a day for women and two drinks a day for men.

In this case, a drink is 12 ounces of beer, 5 ounces of wine or 1.5 ounces of distilled spirits or liquor.”

36

The American Addiction Centers defines an alcoholic as someone who is physically dependent on alcohol and cannot stop themselves after one drink. A problem drinker might be irresponsible or unhealthy in their alcohol consumption, but their brain chemistry isn’t such that they are dependent on it. This distinction is important because problem drinkers can learn to drink moderately, whereas alcoholics do not have that option — they must abstain from alcohol completely. If there’s a chance you’re an alcoholic, seek the diagnosis and guidance of a medical professional.

OurHealth | Connecting You to Trustworthy Care Close to Home

2.

drink less alcohol...

Moderation is key: If you’re a problem drinker who is trying to cut back, you can help yourself consume alcohol in moderation by determining what you’re going to drink and when.

The National Institutes of Health defines moderate drinking as one drink a day for women and two drinks a day for men. In this case, a drink is 12 ounces of beer, 5 ounces of wine or 1.5 ounces of distilled spirits or liquor. Maybe you decide you will have a glass of wine with dinner on weeknights, a cocktail at a party on Friday night and a beer at the sports game on Saturday afternoon. Make a plan and stick to it.

3.

Know your triggers: Whether you’re abstaining completely or cutting back, avoid situations where you know people will be drinking heavily or you’ll face peer pressure.

“A problem drinker might be irresponsible or unhealthy in their alcohol consumption, but their brain chemistry isn’t such that they are dependent on it.”

If your New Year’s resolution was to

drink less alcohol…

LIVING HANG-OVER FREE NEVER TASTED SO GOOD: TRADING BOOZE FOR FRUIT VINEGARS AND TEA

While breweries and wine bars still seem to be popping up on every corner, there is a new movement that’s gaining traction not only in Roanoke and the New River Valleys, but across the nation. “Sobercurious”, as named in Ruby Warrington’s 2018 book, Sober Curious, refers to those who “question the expectation to drink versus going along with the dominant drinking culture.”

What’s it About?

For those committed to staying alcohol-free, you can still enjoy a nonalcoholic drink out with friends, thanks to Virginia-based Mother Shrub Drinking Vinegars. Trendy, local mixologists create tasty mocktails using these small batch vinegars, syrups, infusions and bitters. Have no fear, they are no Shirly Temple indeed. If fruit vinegars aren’t your thing, check out the locally brewed kombucha*, a fermented sweetened black or green tea. *IMPORTANT NOTE: If you are in recovery, carefully consider your choice to drink kombucha as it does contain trace amounts of alcohol.

Where Can I Get It?

You can find Mother Shrub fruit vinegars at local retailers like Annie Kay’s Main Street Market at 1531 S. Main Street in Blacksburg, VA 24060 or Ladles and Linens at 302 Market Street in Roanoke, VA 24011. For a complete list of locations to purchase, visit www.mothershrub.com.

What About the Kombucha?

Floyd’s Tha Best Kombucha, is located at 209 N. Locust Street, Floyd, VA 24091, but Tha Best Kombucha also has growler refill taps and pours located at more than 25 locations throughout the Roanoke and the New River Valleys, including all local Nature’s Outlet retail locations and at Land of a Thousand Hills Coffee, located at 90 Town Center Street, Suite 106, Daleville, VA 24083. For a complete list of where to find Tha Best Kombucha, visit www.drinktbk.com or search for @thabestkombucha on Facebook. *IMPORTANT NOTE: Kombucha does contain trace amounts of alcohol, pregnant or breastfeeding women should consult a doctor.

YOGA FOR ADDICTION RECOVERY AND RELAPSE PREVENTION Yoga of 12-Step Recovery (Y12SR) is a national nonprofit program that combines the somatic approach of yoga with the cognitive approach of 12-step programs. Y12SR creates a holistic model to address the physical, mental and spiritual disease of addiction. Y12SR leaders are certified yoga instructors with additional Y12SR certification earned through an intensive leadership training program.

Where Can I Find a Class?

You can find a yoga for recovery class at In Balance Yoga’s Virginia Tech Corporate Research Center located at 1900 Kraft Drive, Suite 109, Blacksburg, VA 24060. The class meets every first and third Sunday of the month from 4 pm – 5:30 pm. The class offers a 45-minute discussion/share circle followed by a 45-minute yoga practice.

More Info:

Visit ww.y12sr.com for more on the program, or visit www.inbalanceyogastudio.com to register for the local class.

How Much Does It Cost?

$5-15 IS FREE. A THE CLASS however , ed d en recomm due to donation is ay be turned aw ation. no one will on d a e ak m to an inability

172

The nu m Anony ber of wee m kly Alc oholic attend ous meetin gs s o in the n various d available to a G y reater s and River times Roan Va locatio lleys. For s oke and Ne p w ns, vis it www ecific times and .aavirg www.a in ia aroano ke.org .org, or .

www.OurHealthRoanokeNRV.com

37

If your New Year’s Resolution was to

1.

Schedule short breaks regularly throughout your workday and make them as much a priority as any other appointment.

This will prevent you from overcommitting yourself or overscheduling yourself.

38

Slow down and schedule breaks: Allow yourself three after-work commitments a week, and make sure you have at least one day on the weekend to unwind and relax.

Schedule short breaks regularly throughout your workday and make them as much a priority as any other appointment. This will prevent you from overcommitting yourself or overscheduling yourself, which can cause stress and exacerbate any mental health struggles you’re having.

OurHealth | Connecting You to Trustworthy Care Close to Home

manage your stress and/or anxiety...

2.

3.

The U.S. National Library of Medicine recommends avoiding stress by recognizing what you can’t change and finding a way to make the most of those situations. For example, if traffic jams during your morning commute are stressing you out, find a podcast or an audiobook that you can listen to during your time in gridlock.

Take up a hobby that promotes relaxation and mindfulness, such as yoga or tai chi. By engaging in these exercises, you can take your mind off stressful triggers and focus on calming yourself with controlled breathing.

Recognize what you can – and cannot control:

Find a relaxation regime that works for you:

READ THIS EDITION OF

OurHealth Roanoke & New River Valleys ON YOUR SMARTPHONE OR TABLET

If your New Year’s resolution was to

manage your stress or anxiety...

PEACEFUL SAFARI RAISES THE BAR ON THE RELAXATION BENEFITS OF TENT CAMPING Even if it’s just for a night, a quiet mountain or river retreat offering a place where you can decompress can make all the difference. You can find relaxing and unique places where you refresh your mind through services like www.airbnb.com and www.vrbo.com, but for a truly special experience check out the Peaceful Safari tent rental near Barron Springs, VA. Peaceful Safari’s Safari Tent, which sleep two, perches high on a decked platform, boasting some of the most beautiful and serene views of the Blue Ridge Mountains. Situated on a 100-acre property just outside of the George Washington and Jefferson National Forests, Peaceful Safari may be the best kept secret for destressing for one or more days after a long week.

How Do I Book My Stay?

To book a glamping adventure like this and others, visit www.glampinghub.com and search by location.

A FLOAT SPA? IT JUST SOUNDS RELAXING, DOESN’T IT? There’s a new option in town for those who struggle with stress, anxiety, pain management and sleep. The “float” craze has slowly been gaining steam over the last several years, and Southwest Roanoke is now home to the regions newest float spa offered at Still Water Flotation, located at 1309 3rd Street, SW, Roanoke, VA 24016. Designed to address sensory deprivation, the float spa involved relaxing in a full body sized tank that is filled with 12” of water maintained at 98.6 degrees – the same as our body’s temperature – and 1000 pounds of Epsom salt. With no light, sound, or temperature changes, the therapeutic experience allows your external senses to rest and rest.

More Info:

To book a “float” or for additional information about the experience, visit www.stillwaterfloatation.com or search @StillWaterFloatation on Facebook.

Scan the QR code above to learn more about the Peaceful Safari Tent rental near Barron Springs, Virginia.

How Mu ch Does It C ost?

Pricin g single ranges fro , m $3 5-70 depe 90-minute for a nd float single ing on yo s ur pa ession, floats c k shara t a o ge. Fr mont ble m om hly e of op tions mberships and yearly , ther availa e are ble. lots

Looking for a new date night activity?

Still Water Floatation now offers a two-person float tank at a special duo date night price. For $118 you can share your 90-minute float experience with a companion.

www.OurHealthRoanokeNRV.com

39

If your New Year’s Resolution was to Engage in

more mentally stimulating activities...

Find a mentally stimulating hobby that requires thought or concentration, and set aside 30 minutes every morning or evening (or both) to participate in it. It could be a crossword puzzle, logic problem, concentration game or foreign language lesson.

40

1.

2.

OurHealth | Connecting You to Trustworthy Care Close to Home

Aim to read something unrelated to work or school every day.

To encourage yourself, make a list of books you want to read in the upcoming year.

Harvard Medical School recommends mentally stimulating activities like reading because they can help your mind get stronger, improve your memory and even ward off dementia.

Find something you love to stimulate your mind: Mental exercise doesn’t have to be limited to reading. Find a mentally stimulating hobby that requires thought or concentration, and set aside 30 minutes every morning or evening (or both) to participate in it. It could be a crossword puzzle, logic problem, concentration game or foreign language lesson. According to Harvard Medical School, good mental activity requires active engagement — you need to pay attention and think — unlike the passive engagement required by hobbies like watching television.

If your New Year’s resolution was to engage in more mentally

stimulating activities...

NEVER TOO OLD TO LEARN: VIRGINIA WESTERN COMMUNITY COLLEGE OFFERS MANY ADULT LEARNING CLASSES Mental stimulation as we age helps keep both the mind and body in shape and stimulated. Virginia Western Community College is taking lifelong learning a step further by offering a full range of online classes, many with adults of all ages in mind.

The community college’s current offerings include nearly 50 courses in subjects ranging from arts and design to computer applications and writing. Courses are both instructor-led and self-paced.

What Types of Classes Are Offered?

Upcoming classes include Photography, Nutrition and Health, Stock Trading, Grant Writing, Speed Spanish, Microsoft Office Suite, Grammar Refresher, and more.

More Info:

To register for a course or for a complete listing of all offerings, visit www.ed2go.com/vawestern.

How Mu c Does It C h ost?

Cours e disco s are curre unted ntly , from $196 with each availa – $32 on th 4, d ble e instru length of t epending ction he co . urse a nd

Where d n a n e h W en? p p a H t I s Doe

held on hts are 5:30 pm ig n e Gam rom e sdays f ferenc Wedne he con t in urt m o p C 0 h :3 –9 in aleig t the R at 2112 Grand room a d te a . c 15 lo , 0 Library anoke, VA 24 o Road, R

THE KING OF MENTAL GAMING? CHECK IT OUT, MATE! Looking for a way to stimulate your mind that doesn’t require the use of digital technology? Consider unplugging and enjoying an evening playing one of the oldest and best strategy games known – chess. The Roanoke Valley Chess Club offers United States Chess Federation (USCF) rated games.

More Info:

Keep up with upcoming events by searching @roanokechess on Facebook or visit www.roanokechess.com for additional information.

How Much Does It Cost?

A yearly m embership to join The Roano ke Valley Chess Club is $4 0, but gue sts may play casua lly at no ch arge.

Rated gam e play is ju st $.25 per player. www.OurHealthRoanokeNRV.com

41

Set, Start and Reset More Than a Second Time if You Need To: Just Try Not to Stop Setting a goal that involves making a significant change in the way you’ve become accustomed to living your life is never easy.

Any habit you want to break or condition you need to overcome didn’t happen overnight, nor will it magically reverse itself at the strike of midnight on the last day of the year. Resetting resolutions or goals so they are more manageable and on a timeline that’s up to and right for you – instead of on a commercially endorsed date like New Year’s – may be your first step in realizing success. But if you find yourself falling short or wanting to give up in your second attempt, don’t give completely in.

Too many people opt for the safety net of knowing another January 1st will be there to start their resolutions all over.

But if we’re honest with ourselves, this strategy does nothing but feed another bad habit we’re often trying to break: procrastination. So, if you find yourself feeling this way, try taking a page from the book of life’s lessons we trusted in the past.

Like practice makes perfect. And when you fall down, get right back up and try again.

No one sets a deadline for failing.

Does it make sense to set a deadline for when we stop trying? Remembering this just might make the difference in your achieving success in anything you resolve to do.

ON THE WEB

More at OurHealthRoanokeNRV.com

*U.S. News & World Report, https://health.usnews.com/health-news/blogs/ eat-run/articles/2015-12-29/why-80-percent-ofnew-years-resolutions-fail

42

OurHealth | Connecting You to Trustworthy Care Close to Home

43

44

Connecting Youfor toHealthy Trustworthy Close toRichmond Home OurHealth | The Resource LivingCare in Greater

Setting Fact Apart from Fiction When Researching Online words | DYLAN ROCHE

Who hasn’t been told by a cautionary parent or teacher, “Don’t believe everything you read”? This prudent bit of advice proves especially true in the era of the internet, when a simple Google search can yield thousands of results. But amid all the facts is a lot of fiction — and when it comes to your health, being misinformed could lead to lots of trouble.

Which Websites Are Reliable?

Ultimately, your doctor is your best resource for health guidance, as they know all the aspects of your specific history and present circumstances. In situations where your doctor is unavailable, however, you can do research on your own as long as you are careful about what sources you consult. Not all health-related information available on the internet comes from a trustworthy source, and some of it might be out of date.

So how’s a person supposed to figure out whether a resource is reliable or not?

First, you should consider what individual or organization is running the website, which will help you understand their level of expertise and what their priorities are.

One of the more trusted ways to do that is to look at what’s called the top-level domain, the formal term for those three letters following the dot at the end of the website’s domain name:

IF THE WEBSITE ENDS IN .GOV:

IF THE WEBSITE ENDS IN .EDU:

IF THE WEBSITE ENDS IN .ORG:

IF THE WEBSITE ENDS IN .COM:

it indicates a government agency. Relevant examples of these are the Food & Drug Administration (www.fda.gov) or the Centers for Disease Control and Prevention (www.cdc.gov).

it indicates that the website belongs to an educational institute, medical school or university. A relevant example is Harvard Medical School (www.health.harvard.edu).

it indicates that the website belongs to a nonprofit organization, such as a research society or an advocacy group. Relevant examples of these might be the American Academy of Family Physicians (www.familydoctor.org) or the American Heart Association (www.heart.org).

it indicates the website is a commercial website. When consulting a .com source, it’s especially important to make sure that sources are cited and that there are no conflicts of interest (for example, a company might stand to gain a profit by promoting certain information).

JOIN OURHEALTH ON

SOCIAL MEDIA

www.OurHealthRoanokeNRV.com

45

FACT CHECK WITH THESE

RELIABLE RESOURCES If you’re ever in doubt, don’t be afraid to fact-check what you’re reading against another source. The following websites are good go-to places for reliable information, whether you’re looking for weight loss tips, cancer advice, disease prevention or just general health wisdom:

Academy of Nutrition and Dietetics

www.eatright.org

The world’s largest organization of credentialed food and nutrition professionals offers guidance on incorporating more nutritious foods into your diet and what functions certain foods support.

American Academy of Family Physicians

www.familydoctor.org

This organization comprising 129,000 physicians and medical students, which has been in operation since 1947, offers expert guidance on everything from nutrition to disease recovery.

American Council on Exercise

www.acefitness.org

The nation’s leading nonprofit exercise professional and health coach certification organization has information on workout advice and safety with step-by-step instructions on how to perform exercises.

American Heart Association

www.heart.org

The nation’s oldest and largest nonprofit organization dedicated to cardiovascular health offers all kinds of heart-healthy advice and vital information on heart disease.

Centers for Disease Control and Prevention

www.cdc.gov

A public health institute under the U.S. Department of Health and Human Services, the CDC provides guidance on important health and safety topics like infectious disease, occupational safety, injury prevention, environmental health and foodborne illness.

Food and Drug Administration

www.fda.gov

The FDA regulates food, medicine, dietary supplements and cosmetics, determining which ones are safe for public use and consumption. Its website provides relevant consumer updates such as “What to Know About Products Containing Cannabis and CBD” and “Some Medicines and Driving Don’t Mix.”

Harvard Medical School

www.health.harvard.edu Harvard Medical School provides insight and advice on all topics relating to health and wellness, from weight loss to cancer prevention. The information on the site is contributed by the more than 10,000 faculty physicians at the school.

Mayo Clinic

www.mayoclinic.org This nonprofit academic medical center, which focuses not only on practice but also on education and research, provides guidance on healthy lifestyles, explanations of specific diseases, in-depth looks at drugs and supplements, and much more.

National Cancer Institute

www.cancer.gov

The federal government’s agency for cancer research offers information on different types of cancer, prevention advice and treatment options, as well as the latest news about cancer.

USDA Nutrition

www.nutrition.gov The U.S. Department of Agriculture’s website for healthy eating and food safety provides insight into nutritional needs, how nutrition affects your health, and the nutritional panel of everyday foods.

46

OurHealth | Connecting You to Trustworthy Care Close to Home

It’s also important to check the date on the article or page that you’re consulting. If it’s older than five years, you should try to find more recent information.

Sometimes medical advice is disputed or proven wrong by more recent research.

“I Found a Site that Says…”

Let’s say you find a website with a lot of information on the topic you need to research. It’s not the website of a government agency, nonprofit organization or medical school, so does that mean you have to rule it out? Not necessarily.

First, check who is providing the information.

If there’s a byline with the name of an author or contributor, that person should have the proper background and training. Check for credentials like MD (medical doctor), RN (registered nurse), RD (registered dietitian) or something similar. In some cases, an article might be compiled or written by a someone without credentials but reviewed by an expert in the field.

You might find a website run by somebody who has experience with your condition, but it’s important to remember that health is different for each individual.

One person’s cancer battle or fitness journey won’t be the same as yours — and even though that person means well by offering tips and advice, it doesn’t mean that their method is scientifically supported.

It’s entirely possible — and even likely — that a writer is not trying to mislead you. However, that writer could be misinformed or could misunderstand what they’ve been told.

Secondly, check where the author or organization is getting their information. Are statistics and facts attributed to another reputable source? It’s not enough to say, “Many studies have shown that…”

A reliable resource will specifically mention which studies it is citing, ideally providing links to them.

Check for studies that have been published by reputable medical journals within the last five years, and always read through the study yourself. In some cases, studies may report certain outcomes but conclude that more research is ultimately needed.

Finally, ask why the author or organization is providing this information. If you read an article that supports the use of an alternative medical treatment, you might start thinking it’s a good option for you.

But if the article is written by the owner of the company trying to sell that treatment option, you should be wary. The information might be more reliable if it is coming from a medical doctor not associated with the company. Be sure to distinguish between fact and opinion.

ON THE WEB

More at OurHealthRoanokeNRV.com

48

OurHealth | Connecting You to Trustworthy Care Close to Home

GIVING

GUM DISEASE

THESPECIAL(IST)

ATTENTION IT DESERVES

Periodontists are dentists that specialize in treating gum disease, which is also known as periodontal disease. Like many matters of the mouth, some patients’ periodontal needs may be managed by a general dentist. However, when it comes to managing teeth affected by gum disease and/or restoring esthetics and function using dental implants, treatment performed by a specialist like a periodontist is not only important for the sake of your oral health, but oftentimes your overall health as well. words | DYLAN ROCHE

Like most health conditions and the specialists who treat them, there’s no shortage of information found online that can be considered questionable, if not altogether inaccurate.

The specialty of periodontics is no exception. John Buyer, DDS, MPH, MS, MSS, a boardcertified periodontist and diplomate of the American Academy of Periodontology who practices at New River Periodontics & Dental Implant Center in Blacksburg and Roanoke, is like many reputable and credible medical experts who are committed to educating patients and separating fiction from the facts about periodontal care. One of the trending topics about his specialty often misconstrued is the understanding of how periodontal (gum) disease can impact conditions affecting other areas of the body, namely diabetes and cardiovascular disease.

NEW RIVER PERIODONTICS & DENTAL IMPLANT CENTER www.nrvperio.com Blacksburg Office | 540.951.4848 2612 Sheffield Drive Blacksburg, VA 24060 Roanoke Office | 540.772.4848 5002 B Brambleton Avenue Roanoke, VA 24018

John Buyer, DDS, MPH, MS, MSS New River Periodontics & Dental Implant Center in Blacksburg

www.OurHealthRoanokeNRV.com

49

TO PREVENT

GUM DISEASE:

Brush your teeth and tongue after meals

Floss at least once a day

As Dr. Buyer puts it – yes, there’s a relationship between gum disease and other serious health conditions – but the relationship isn’t necessarily a matter of cause and effect. Gum disease doesn’t cause the onset of diabetes, but when it reaches a point of interrupting the balance between good and bad bacteria in the mouth, the potential for impacting other areas of the body does exist.

2019 study published by the journal Science Advances, researchers found a link between P. gingivalis, bacteria associated with periodontal disease, and Alzheimer’s. This conclusion came from looking at the brain tissue, spinal fluid and saliva of post-mortem Alzheimer’s patients, 96 percent of which showed a presence of enzymes called gingipain — which is secreted by P. gingivalis — in their tissue.

When Bad Bacteria in the Mouth Becomes Imbalanced

Following the publication of this study, however, the Cure Alzheimer’s Fund issued a statement contending that “it is premature to believe the claims by the media that regular visits to the dentist and good oral hygiene alone are the long-sought-after cure.”

“Periodontal disease is the consequence of a disorganized bacterial relationship in the oral cavity,” Dr. Buyer explains. “There’s a natural homeostasis [stability] of bacteria in the mouth, but under certain circumstances, if we get a shift from normal oral flora to what we call abnormal oral flora, it can activate periodontal disease. Periodontal disease is a consequence of the inflammatory response to that imbalance.”

In other words, a person’s immune system is trying to fight something bad in his or her mouth. When that fight goes on for too long, or the immune system is not strong enough, an imbalance can develop into a disease. For this reason, people who are prone to gum disease are also prone to developing other types of conditions, including diabetes and cardiovascular disease.

Can Gum Disease Play a Role in Other Chronic Diseases Like Alzheimer’s?

In the past year, attention has been drawn to evidence that gum disease may also affect cognitive health. According to a January 50

Dr. Buyer emphasizes the importance for people to understand that although there is a link between periodontal disease and other diseases, it doesn’t mean that periodontal disease causes them. Instead, periodontal patients should understand that their body’s response to bacterial imbalance is going to show itself in more than one system of the body; if it causes problems in the mouth, it will cause problems elsewhere in the body.

“There’s not an absolute cause and effect where periodontal disease is going to cause another disease, but there’s a causal relationship where if you have one, you may have the other because maybe your inflammatory engine that causes a healing response is hyperreactive,” says Dr. Buyer. “Or, you may have a person whose healing response is underreactive. Oftentimes, these systemic challenges in the body that are associated with periodontal disease are indicators that if you have one, then you’re predisposed to having these other conditions.”

OurHealth | Connecting You to Trustworthy Care Close to Home

Use mouthwash at least once a day

Know your risk based on lifestyle factors

See a periodontist

Dr. Buyer notes that there are many variables that can affect a person’s health. Some of them are out of a person’s control while others are not. “The only general thing you can say about all of this is that each one of us, through our genetic makeup, dietary habits and so forth, mounts an immune response that’s different,” Dr. Buyer says. “That predisposes people.”

Patients Who Have Symptoms of Gum Disease Are in Advanced Stages Dr. Buyer describes periodontal disease as a silent killer and encourages people to take care of their oral health through routine maintenance and by visiting their general dentist regularly to help prevent the onset of gum disease. “By the time patients are symptomatic, they are in advanced stages,” he says.

To prevent gum disease, the American Academy of Periodontology (www.perio. org) encourages brushing your teeth and tongue after meals, flossing at least once a day, swishing with mouthwash, knowing your risk based on lifestyle factors, and seeing a periodontist when needed. Simple, trustworthy recommendations like these are important to adopt and live by.

With so much information at our fingertips today, the ability to recognize whether or not information you read and/or hear about is from a source that reputable, credible and has consumers’ best interest in mind can make all the difference in your overall health and well-being.

ON THE WEB

More at OurHealthRoanokeNRV.com

www.OurHealthRoanokeNRV.com

51

52

OurHealth | Connecting You to Trustworthy Care Close to Home

Parents Shouldn’t Underestimate the Importance of a

GOOD NIGHT’S SLEEP From newborn to teenager, a child’s sleep needs will change more significantly than during any other span of time in their life. Yet, despite the change in the amount of sleep children require, one important constant remains the same: getting the proper amount of sleep is as critical to overall health and growth as diet and exercise. words | DYLAN ROCHE

“But I’m not tired!”

Many parents have heard this protest from a child trying to resist an early bedtime or a nap. But despite how much of a chore it can be to enforce good sleep habits, parents should understand that sufficient shut-eye is vital for a child’s health.

While Asleep, The Body Is Busy Repairing and Restoring Itself Belle Jones Dalton, MD, a board-certified pediatrician at New Beginnings Pediatrics in Blacksburg and assistant professor of pediatrics at The Edward Via College of Osteopathic Medicine, points to numerous benefits that children reap from being well-rested. “Sleep is important for learning and memory,” says Dr. Dalton. “During sleep, the brain organizes and processes information from the day for long-term storage in our memory. Sleep is also important so the body can repair muscles and other tissues and can replace dead and aging cells.”

Other benefits of sleep, she explains, include increased attention and alertness, improved sense of well-being (both mental and physical), better regulation and control of emotions, reduced stress, reduced inflammation, and reduced risk of depression.

To explain why children — as well as adults — need a certain amount of sleep, Dr. Dalton differentiates between the two stages of sleep that people experience: there’s active sleep, commonly called REM sleep (short for “rapid eye movement”), and there’s a deeper, quieter sleep called non-REM sleep. During active sleep, both children and adults might move, talk, dream or easily wake up. For infants, about 50 to 60 percent of the sleep they get is active sleep, or REM sleep, compared with 25 percent of the sleep that adults get.

www.OurHealthRoanokeNRV.com

53

TIPS FOR A

BETTER NIGHT’S SLEEP: Newborns Need Up to 17 Hours Sleep Per Day; Teenagers Require Up to 10 Hours Just as children have different sleep needs from adults, children will also have varying sleep needs based on their age, with younger children requiring more sleep. Dr. Dalton explains how newborns need the most, approximately 16 to 17 hours of sleep a day. Parents of newborns shouldn’t expect their child to sleep for any long stretches — instead, they’ll take naps spread throughout the day and night. “Newborns typically eat every two to three hours and then sleep the remainder of the time,” she explains. “Infants do not typically sleep through the night until they are four to six months of age. If a newborn is sleeping through the night instead of feeding, parents should wake the newborn up to eat at least every four hours. Otherwise, the newborn will typically lose weight or start spitting up because they are trying to overeat during the daytime to make up for not eating at night.”

Once a child reaches four months of age, he or she will start sleeping through the night.

Infants ages four to 12 months need 12 to 16 hours of sleep, including a morning and evening nap. After they turn one year old, children need only one nap a day, ideally in the early afternoon. Children ages one to two years of age need about 11 to 14 hours of sleep, including that afternoon nap, and

HOURS OF SLEEP

16-17hours NAPPING

HOURS OF SLEEP

12-16hours NAPPING

Create and stick to a schedule. Consistent sleep times make falling asleep and waking up easier.

Have a bedtime routine. The routine should consists of 20-45 minutes of quiet time before bed.

children three to five years of age need 10 to 13 hours, including their afternoon nap.

Napping is No Longer Necessary Around Age Five Parents should expect their children to stop napping around age five. From ages six years to 12 years, they need about nine to 12 hours of sleep, while teenagers need eight to 10 hours of sleep. Dr. Dalton says that if a child age six or older consistently needs a nap, they are likely sick or getting inefficient sleep at night.

Parents can ensure their children get healthy amounts of sleep by sticking to a schedule.

“Consistent sleep times make falling asleep and waking up easier,” Dr. Dalton says. “Having a set bedtime for your child and a set wake-up time is important, which should be at approximately the same time on school nights and non-school nights.” Dr. Dalton discourages sleeping in on weekends or allowing more than a one-hour difference from one day to the next.

Bedtime Routines Should Include at Least One Hour of Quiet Time Without Any Stimulation Another way to encourage good sleep is to have a bedtime routine that lasts approximately 20 to 45 minutes and to cultivate a comfortable bedroom atmosphere. A child’s bedtime routine should include quiet time at least one hour before bed with no high-energy or stimulating activities like watching TV, playing computer games or using a smartphone or

HOURS OF SLEEP

11-14hours NAPPING

HOURS OF SLEEP

Instead of playing with electronics, children should do soothing activities like taking a bath or reading a bedtime story. Although daily physical activity will ensure that a child is tired come bedtime, any exercise within two or three hours of sleep will get them too wound up. Children should avoid caffeine and should not be exposed to any nicotine from secondhand smoke. Although a heavy meal within two hours of bedtime can disrupt a sleep, children should not go to bed hungry, so a light snack may be necessary.

A sleep environment conducive to sleeping might include white noise or a nightlight, as well as a comfortable temperature of approximately 65 degrees Fahrenheit. And when it comes to bedding, there are ageappropriate requirements: Newborns and infants one year old or younger should sleep on their backs in a crib or bassinet that meets all safety specifications and has a firm mattress fitted tightly in its space. To reduce risk of sudden infant death syndrome, infants should not sleep with bumpers, bedding, blankets, pillows or stuffed toys, and they should not co-sleep with parents.

HOURS OF SLEEP

HOURS OF SLEEP

8-10hours

NAPPING

NAPPING

NAPPING

6-12YEARSOLD

13-18YEARSOLD

1NapsPerDay

1NapsPerDay

NEWBORN

4-12MONTHS

1-2YEARSOLD

3-5YEARSOLD

54

tablet. “Blue light emitted from computer screens and hand-held devices can suppress the natural melatonin production, which can cause difficulty in falling to sleep,” Dr. Dalton says, explaining melatonin is a hormone produced in the pineal gland of the brain that regulates sleep patterns.

9-12hours

2NapsPerDay

(Early Afternoon)

Create a healthy sleep environment. This may include white noise, black-out curtains or a night light.

10-13hours

Frequent

(Morning and Early Afternoon)

Avoid high-energy activities before bed.

Avoid stimulating activities that will get you too wound up.

(Early Afternoon)

HOWMUCHSLEEPSHOULDCHILDRENGET?

None

None

Weighted Blankets Worth a Try for Older Children and Teens Struggling Going to Sleep One final recommendation Dr. Dalton has for parents who are trying to cultivate a comfortable sleep environment for older children or teens having difficulty with sleeping is to try a weighted blanket. “Theoretically, they apply gentle pressure, mimicking a hug or being held that tends to increase a certain brain chemical known as serotonin, which is involved in regulating sleep and contributing to a calming effect,” she notes.

Parents who have sleep-deprived children should be wary of certain signs, particularly when it comes to the negative effects on a child’s behavior, comprehension and stress levels.

“Poor sleep contributes to daytime fatigue and behavioral issues, such as fussiness, crankiness and being emotionally labile,” Dr. Dalton says. She adds that lack of sleep makes it difficult for children to focus and recall or retain information, thus adversely affecting learning, and that children are less able to handle or cope with stress when they are sleep deprived.

“Some of the common concerns parents have with sleep deprivation is how it will affect their child’s school performance, and it certainly can affect their ability to learn, comprehend information and retain that information,” Dr. Dalton says. “It can also affect their behavior and their mood. Some parents are concerned children will fall asleep during the day or during class, or just not be as fresh or alert. Another big concern is how it affects other members of the household — parents themselves, who have to go to work, and also siblings. Those are some of the most common issues that parents express or face.”

Dr. Dalton encourages parents who want to learn more about healthy sleep, particularly when it comes to children, to refer to www.healthychildren.org or www.mayoclinic.org for reliable information.

ON THE WEB

More at OurHealthRoanokeNRV.com

NEW BEGINNINGS PEDIATRICS

3708 S. Main Street | Suite B Blacksburg, VA 24060 | 540.739.3623 www.newbeginningspediatrics.org

Belle Jones Dalton, MD

A board-certified pediatrician with New Beginnings Pediatrics in Blacksburg.

www.OurHealthRoanokeNRV.com

55

56

OurHealth | Connecting You to Trustworthy Care Close to Home

MORE THAN

MEETS THE EYE What Can Our Eyesight Tell Us About Our Health?

The optometrists at Blacksburg Eye Associates take us on a journey with B.E. SPEC (Blacksburg Eye Sidekick Specialist) who shares his insight on what an eye exam can reveal about your health. words | JENNIFER LAMONT

Your eyes are among your nicest features. Not only do they gift you with sight, but they also define your face and show the world who you are. And while others appreciate your baby blues or dark pools, it’s what’s behind your eyes that tells the real story of you.

Beyond the shimmer of your iris, there’s a roadmap of blood vessels, nerves and membranes. Because your eyes are intricately connected to the rest of your body, this roadmap gives clues to not only your optical health, but the rest of you as well. And the only person who can read this map? Your eye doctor.

“Using state-of-the-art imaging and exam

technology we can diagnose, document, educate and monitor treatments of the various conditions affecting both the eye and the body. Our staff is highly trained and well equipped to provide comprehensive care for ocular and systemic conditions.”

– John Dovie, OD, FAAO, Blacksburg Eye Associates

Did you know?

The iris, which is the colored part of your eye and regulates the pupil in response to light, is like a blackout curtain made of muscle and connective tissue.

www.OurHealthRoanokeNRV.com

What kind of care do optometrists provide?

An optometrist is a Doctor of Optometry (OD) who can examine and treat eyes for vision and health problems, produce eyeglass and contact lens prescriptions, and prescribe medications. Because optometrists don’t perform surgery or treat certain eye disorders, they usually serve as a patient’s primary eye care provider and co-manage patients with ophthalmologists, who are trained as medical doctors and can perform surgery.

When an Eye Exam Can Save Your Life During a comprehensive eye exam, an optometrist or ophthalmologist studies this network to determine more than just your need for glasses or contacts. Your unique roadmap can very clearly display signs of beginning or advanced health issues including high blood pressure, immune disorders, thyroid conditions and problems with your liver and kidneys.

If you’re a healthy adult with no risk factors like age, high blood pressure or elevated blood sugar levels, you may not need a comprehensive eye exam every year. However, many diseases and conditions start off without any symptoms. That’s why so many people have no idea they are walking around with chronic high blood pressure—and why hypertension is aptly named the “silent killer.” Luckily, a simple eye exam can discover conditions in their earliest stages.

In fact, many eye doctors have patients who, until they received an eye exam, had no clue their blood pressure was at crisis levels, or that there was a blockage caused by plaque in one of their blood vessels (yes, plaque can get in your eyes). So, it isn’t uncommon for an eye doctor to discover underlying, dangerous illnesses even before the condition has been detected anywhere else.

And catching issues early on is important for many reasons. The earlier you know what’s going on in your body, the better your overall health outcome will be. By treating the underlying problem early, you can lessen the damage to your eyes and help preserve your sight.

Left untreated, conditions like high blood pressure or diabetes not only destroy your body, but they can cause your vision to deteriorate rapidly, sometimes into complete blindness.

At times, the doctor will have to send patients for immediate emergency care based on the results of their eye exam. It’s not an exaggeration to say that eye doctors save lives. This means optometrists, as much as primary physicians, are a first line of defense against chronic conditions or sudden health emergencies.

The American Optometric Association (AOA) recommends that everyone ages 40 – 64 should have an eye exam at least every two years. Those 65 or over, or anyone with additional risk factors should go at least once a year and sometimes more frequently depending on their condition and doctor’s advice.

“As our patients’ primary eye care provider, we detect and

manage not only diseases and disorders of the eyes, but also signs of systemic disease. We are proud to be able to do more for our patients than prescribe glasses.”

– Colleen Mitchell, OD, FAAO, at Blacksburg Eye Associates.

What’s Your (Eye)Q? A comprehensive eye exam is different from a vision test or routine vision screening. It involves more thorough testing, including widefield retinal imaging technology or traditional dilating drops to widen your pupils. Both tests help the doctor see a wider area of the retina and the network of blood vessels behind the eye. Because the retina, blood vessels and optic nerves tell a story of your overall health, viewing your blood vessels during an exam is also unique from a diagnostic perspective. It’s the only way a physician can directly look at the condition of your blood vessels without poking, prodding or scanning you. There is no blood sample, surgery, ultrasound or even a blood pressure cuff required. Unlike other types of doctors who may never actually see the blood vessels of their patients, eye doctors have a front row seat. And they can tell a lot from that view.

58

OurHealth | Connecting You to Trustworthy Care Close to Home

Get Regular Exams Before You Have a Problem with Your Vision Is your vision sharp? You may be able to read highway signs while whizzing down the road without the help of glasses. You may not experience blurriness, ‘floaters’ or any other vision symptoms to let you know something is wrong. However, a complete eye exam by an optometrist can tell if your vision has changed—even if you don’t think it has—while also screening for potential eye and systemic health issues.

Even if your eyesight isn’t blurry and you don’t wear prescription lenses or contacts, routine eye exams are vital to the long-term health of your eyes and body. Illnesses or conditions that impact the state of your eyes can develop very slowly, without symptoms, so you never suspect an underlying problem or that your vision is quietly being damaged.

This damage can reveal itself along the retina’s ‘roadmap’ of blood vessels (the retinal vasculature), optic nerve (which is connected to your brain) and the back of the eye. These inner eye symptoms illustrate to your eye doctor how connected your eyes are to the rest of your body.

Making the Connection: An Insider’s Tour Guide to the Roadmap of Your Health To shine a light on this connection and the importance of comprehensive eye exams to both your vision and overall health, we’re taking you to the ‘inner spaces’ of your body through your eyes. During our upcoming six-part “More Than Meets the Eye” series, each issue will focus on a different area of the body and show you how your eye doctor can not only save your vision and health, but many times your life.

As a patient getting an exam to find out why your vision has been so blurry lately, it can be hard to make the connection between your eyes and your overall health.

After all, you’re only there to get a prescription, right? But, because the eye doctor has such a fantastic view to the inner spaces and health of your body, getting an inside look into what the eye doctor sees is a unique opportunity for you as well.

Giving you this inside look during the first part of our series, “Your Eyes and the Heart,” is our ‘inner space expert,’ B.E. SPEC. A little sort of guy, SPEC has the skills and the height to guide you through the roadmap of your body and health, while the optometrists at Blacksburg Eye Associates gaze into your eyes. Follow SPEC along our illustrative map to get an up close and personal look at how your inner health impacts your vision.

Along the way, you can test yourself with quick quizzes to see how much ‘(Eye) Q’ vision health knowledge you have. On your way to the finish line, avoid B. Lind Spot who likes to throw obstacles in your path that keep you in the dark and damage your vision.

Hi, I’m SPEC. Nice to meet you!

I’m going to help you protect your vision.

After all, your eyes are a portal to both the world outside you—and the one inside you.

Because your vision is connected to the rest of you like an amazing roadmap, you can consider me your ultimate tour guide behind the scenes.

The Way to a Man’s Heart is Through His Eyes The eyes really do hold your secrets, especially when it comes to matters of the heart. Regular eye exams make it possible for doctors to identify heart conditions, often before patients even know they have a problem. This early detection can save you from sustaining irreversible damage to your body and vision.

As tools and technology advance in eye care, comprehensive exams are performed quickly and easily. Today’s tools also produce much more detailed information about your eyes, while being painless and non-invasive.

Using both traditional tools and new technology, including micro-anatomy imaging, retinal photography and wide-field laser imaging, the doctors at Blacksburg Eye Associates evaluate the total landscape of the eye, both inside and out.

Three cardiovascular symptoms an eye doctor can detect are hypertension, high cholesterol and blocked arteries. Dangerously covert, these conditions quietly cause damage to the eyes and body. They won’t send up flares hoping you notice, before causing a heart attack or stroke.

When is it time to schedule an appointment?

Along with your regular eye exams, schedule an appointment with the eye doctor if you experience sudden changes in your vision, including:

» » » » » » » »

Blurring in one or both eyes

»

A head injury

Floaters or spots Bright flashes Blind spots Distorted objects or double vision Frequent headaches Sensitivity to light A diagnosis of any condition that can affect your eyes

John Dovie, OD, FAAO An optometrist with Blacksburg Eye Associates.

Colleen Mitchell, OD, FAAO An optometrist with Blacksburg Eye Associates.

www.OurHealthRoanokeNRV.com

59

1. Hypertension – The “Silent Killer” Did you know?

If you’re overweight, losing just 10 pounds can lower your blood pressure by several points.

For most people, maintaining a blood pressure below the recommended 120/80 can help your blood vessels deliver more oxygen-rich blood to your heart, eyes and the rest of your organs.

Like B. Lind Spot, high blood pressure is sneaky. It can cause damage in your body without causing any recognizable symptoms until you have a major cardiac event like a heart attack or stroke. Damage from hypertension can also show up in your eyes without causing any changes in vision like blurriness or pain. If the condition goes on long enough, it can cause hypertensive retinopathy which means the retina has become damaged.

What the Doctor Sees if You Have High Blood Pressure: The roadmap of tiny blood vessels at the back of your eyes are a tiny, but powerful, representation of what’s going on in the blood vessels throughout your body. High blood pressure can narrow or thicken those blood vessels and reduce the amount of oxygenated blood getting to the structures in the eyes. The pressure in the retina causes the arteries to cross over the veins, pressing down on them and causing them to bulge.

How High Blood Pressure Can Affect Your Eyesight: The damage from high blood pressure can cause:

» » »

Hypertensive retinopathy (damage to the retina, which is linked to a higher risk for stroke) Reduced vision Blurriness

» » » » »

Double vision Partial or complete blindness Eye swelling Headaches No change

2. High Cholesterol You need cholesterol. It’s important for cell, brain and hormone health in the body. But, too high and it’s dangerous. And, like high blood pressure, elevated cholesterol usually doesn’t cause symptoms you can see or feel. Throughout the body, when cholesterol builds up and forms hardened plaque deposits, it can cause stiffened arteries, blockages and blood clots. Plaque deposits can also attach themselves to the blood vessels of the retina.

What High Cholesterol Looks Like to the Eye Doctor: Tiny cholesterol deposits can show up as yellowish dots or crystals attached to blood vessels inside the eye, or as soft, yellowish bumps outside the eye. In some people with very high cholesterol, the cornea (the clear dome covering the front part of the eye) is haloed by a white or blue-grey ring of fatty deposits known as arcus senilis. Although common in older patients, it can indicate abnormally elevated levels of cholesterol in patients younger than 45 years of age.

High cholesterol can also narrow or block your retinal artery, which is the main connection between the optic nerve and the brain. This blockage stops blood flow between your eyes and brain and can result in sudden vision loss. Although you may not feel or see anything differently, your doctor may see bleeding, burst vessels and blood clots caused by unhealthy levels of cholesterol and high blood pressure.

How High Cholesterol Can Affect Your Eyesight: The buildup of cholesterol in the body and eyes can cause:

» » » » » » 60

Yellowish deposits on the eyelids and corner of the eyes Arcus senilis, a blue-grey ring around the cornea that can be confused for cataracts Retinal vein occlusion, a blockage that stops blood flow to and from the brain Macular degeneration, a breakdown of tissue on the back of the eye that results in vision loss Partial or complete blindness No change

OurHealth | Connecting You to Trustworthy Care Close to Home

LDL is considered the bad cholesterol because it carries harmful fat from your liver and deposits it into other cells, including blood vessel walls.

Remember the “L” in LDL with words like “Lousy,” “Low Down” or “Loathsome” even! You want this number to be lower (under 100 mg/ dL for most people).

Unlike LDL, HDL sponges up cholesterol from blood vessel walls and takes it to the liver to get rid of it.

Remember the “H” in HDL with words like “Healthy,” “Helpful” or “Higher!”

You want this number to be higher (over 60 mg/dL for most people).

3. Blocked Arteries or Veins Just sitting in the eye doctor’s office, it’s hard to imagine that somewhere in your body a blocked or clogged artery may be showing symptoms in your eyes. But your eyes are in the right spot to show blockages elsewhere in your body. Why? Because the most common site in your body for plaque to form is in the neck—specifically, the carotid artery on each side of the neck and head that supplies blood to the eyes and brain.

If plaque builds up in the walls of the carotid artery, it can stop or impede blood flow like a roadblock and prevent oxygen from getting to the brain and eyes. Small pieces of that plaque can also break off and travel through the artery to the retina. These blockages can cause a stroke, blindness or death.

What a Blocked Blood Vessel Looks Like to the Eye Doctor:

What is plaque really?

Well, it’s gross. And dangerous. But what is plaque? Starting life as cholesterol clinging to the inside of your arteries, plaque is a waxy substance that forms from fat, cholesterol, calcium, cellular waste products and fibrin, a clotting agent in blood. It slowly hardens over time and can rupture, causing a blood clot to form at the rupture site. The plaque itself or the clot can break off and travel through your arteries to other places in your body, including your eyes.

A blockage in the blood vessels of the eye, known as an emboli, can appear after plaque or a blood clot from the carotid artery or heart breaks off and gets pushed into the tiny blood vessels of the retina. Showing up in a vein or an artery, the blockage, or occlusion, can keep blood from flowing out of the retina, which increases the pressure in the eye.

This pressure can cause bleeding, fluid leaks, swelling and vision loss.

If your eye doctor sees cholesterol, a blood clot or other emboli deposits in your blood vessels during an exam—even if you don’t have any symptoms—they may refer you to a specialist for a cardiac evaluation. Because these deposits could have originated from somewhere else in the body, a cardiac follow-up is a logical next step to rule out any underlying heart issues. This is especially true since the likelihood of having vascular disease in the body is very high if it is already presenting in the eye.

How a Blocked Artery or Vein Can Affect Your Eyesight: Blocked blood vessels, like high blood pressure and high cholesterol, can go unnoticed until they cause a major problem. Depending on whether the blockage is in a vein (retinal vein occlusion) or an artery (retinal artery occlusion, also called eye stroke), the damage can be mild to severe:

» » » »

Blurry vision, sudden or intermittent Blurry vision or blindness in one eye only Sudden complete, permanent blindness

Artery Plaque

You may not be able to get rid of existing plaque, which builds over years. But if you want to stop more plaque from forming, try my top three health tips.

My Top 3 Tips for overall health are: 1. Stop smoking so the lining of your arteries can heal.

Pain and pressure in the eye

As a sidekick to Blacksburg Eye Associates, SPEC knows the most important thing you can do for your overall health and vision is to get regular eye exams alongside visits to your regular doctor. The next best thing is to live a healthier lifestyle by keeping your weight, cholesterol, and blood pressure at healthy levels.

Protecting your heart and overall health starts with your vision since many eye doctors catch conditions before symptoms arise. Because an underlying heart condition can quickly damage your eyesight without you noticing anything different, you don’t want to wait until you have a problem with your vision to schedule an eye exam. Talk to your doctor about how often you should schedule an exam based on your health history.

Watch for SPEC and B. Lind Spot in upcoming issues with our “More Than Meets the Eye” Health series.

2. Eat a more Mediterranean-style diet, including more soluble fiber, vegetables, beans and healthier fats like olive and avocado oils.

3. Lower your blood pressure and cholesterol to healthy numbers.

ON THE WEB

More at OurHealthRoanokeNRV.com

Blacksburg Eye Associates John Dovie, OD, FAAO | Colleen Mitchell, OD, FAAO | Adrianna Hempelmann, OD 1440 S. Main Street | Blacksburg, VA 24060 540.953.2020 | info@blacksburgeye.com | www.blacksburgeye.com www.OurHealthRoanokeNRV.com

61

Following the Path to Good Health Now it is time to test your knowledge. Join your trusty tour guide, B.E. SPEC, on an adventure down the path to good health. There will be many twists and turns. Make the right choice and you will continue towards good health, but make the wrong choice and B. Lind. Spot will hit you with a road block. Don’t be afraid because B.E. SPEC will be there every step of the way. If you get stuck, your trusty tour guide is prepared to teach you all that you need to know in order to get you back on the path to good health.

Which is the most common symptom of high blood pressure?

A – Flushed, reddened face B – Dizziness C – Headache D – No symptoms

Great work!

Continue down the path to good health.

IF YOU PICKED ANSWER D:

YOU ARE CORRECT AND CAN CONTINUE DOWN THE PATH OF GOOD HEALTH! Most commonly, high blood pressure is asymptomatic, meaning you can have it for years without feeling or recognizing the signs. That’s why it’s called the “silent killer.” As it continues to cause damage in your body, it may or may not show up as damage in the eyes.

ROAD BLOCK

How to maintain more elastic, healthy blood vessels: • Stop smoking

BUT, IF YOU PICKED ANSWERS A, B, OR C:

YOU HIT ONE OF B. LIND. SPOT’S ROAD BLOCKS! Quick, learn what steps you can take to lower your blood pressure in order to continue down the path of good health.

• Find fun ways to increase your activity, especially outside in nature • Cut back on sugar and refined carbohydrates • Find ways to reduce stress, like yoga or meditation

DETOUR AHEAD

Great work today friends!

Don’t miss my next “More Than Meets the Eye” adventure featured in the May/June issue of OurHealth Roanoke and New River Valleys.

Hope to see you there!

Way to go!

Continue down the path to good health.

Which is the most important cholesterol number to know?

A – Total cholesterol B – HDL (“good” cholesterol) C – LDL (“bad” cholesterol) D – Triglycerides

IF YOU PICKED ANSWER C:

YOU ARE CORRECT AND CAN CONTINUE DOWN THE PATH OF GOOD HEALTH! While it’s important to know all your cholesterol numbers—and not just your total number—doctors use your LDL number to assess your risk and determine treatment. A higher LDL number can mean higher amounts of damaging plaque in the bloodstream.

ROAD BLOCK BUT, IF YOU PICKED ANSWERS A, B, OR D:

YOU HIT ONE OF B. LIND. SPOT’S ROAD BLOCKS! How to maintain healthy cholesterol levels: • Stop smoking • Find fun ways to increase your activity, especially outside in nature

I’LL GET YOU NEXT TIME!

Quick, learn what steps you can take to maintain healthy cholesterol levels in order to continue down the path of good health.

DETOUR AHEAD

• Eat more vegetables, fiber and whole foods.

• Cut back on sugar and refined carbohydrates

How much of the artery is typically blocked when patients start to experience chest pain, dizziness or shortness of breath?

A – 50 percent B – 30 percent C – 70 percent D – 15 percent

it!

You diddown the

ue Contin good health. path to

IF YOU PICKED ANSWER C:

YOU ARE CORRECT AND CAN CONTINUE DOWN THE PATH OF GOOD HEALTH!

To reduce your risk of blocked blood vessels, lifestyle changes can make a difference: • Stop smoking • Lower your blood pressure • Increase your activity levels • Shed extra pounds and maintain a healthy weight

Many people don’t experience any symptoms at all until the artery has a 70 percent blockage or more.

ROAD BLOCK BUT, IF YOU PICKED ANSWERS A, B, OR D:

YOU HIT ONE OF B. LIND. SPOT’S ROAD BLOCKS! Quick, learn what steps you can take to reduce your risk of blocked blood vessels in order to continue down the path of good health.

DETOUR AHEAD 63

64

OurHealth | Connecting You to Trustworthy Care Close to Home

THE

GUEST POST MASON MORIATY

WHEN I DON’T DO AS I SAY

When our beliefs run counter to our behaviors – in other words, when we believe in one thing, but our actions suggest to the contrary – it’s called cognitive dissonance. While it may seem like a complicated term only applying to certain people for specific circumstances, it’s actually more common than we might realize.

words | MASON MORIATY

As people, we are continually pursuing consistency between our beliefs and our actions. We have strong beliefs in what’s ideal – or considered correct – but for a variety of reasons, keeping those beliefs aligned with our ultimate follow through can be challenging, to say the least.

It’s called cognitive dissonance. First defined

by American psychologist Leon Festinger, it’s the sentiment of discomfort we feel when one or more of our actions don’t align with one or more of our inherit morals or values.

It often represents the internal struggle we all will – not may – but will, likely have within ourselves at one point in life or another.

Take for consideration a couple examples: •

A man believes that smoking is harmful for your health, BUT, he smokes a pack of cigarettes every day.

•

A woman believes in the importance of being environmentally responsible, BUT, she never recycles, and she only drinks out of plastic water bottles.

Keep in mind that the scenario doesn’t need to be considered life changing to qualify. When there is alignment between our beliefs and actions, positive direction can be found and substantial progress can be made in any aspect of our lives, whether that be academically, socially, or professionally.

Think about it: If you value your physical health

highly, then as long as you align that value with your actions, such as working out and eating a well-balanced diet, there will be a greater likelihood of realizing the benefit of doing what you intend.

Cognitive Dissonance [noun]:

the sentiment of discomfort we feel when one or more of our actions don’t align with one or more of our inherit morals or values.

www.OurHealthRoanokeNRV.com

65

THE GUEST POST | WHEN I DON’T DO AS I SAY The disconnect that arises from cognitive dissonance can lead to high stress, immoral rationalization, and even stagnation of the productivity in our lives. When there is alignment between our beliefs and actions, positive direction can be found and substantial progress can be made in any aspect of our lives, whether that be academically, socially, or professionally.

STEPS TO CONQUER

Cognitive Dissonance Step 1: ConfrontYourself

Ask yourself: “What are my beliefs and values?” and “How do

my actions support my beliefs, and how do they contradict them?”

The key to completing this step is being brutally honest with yourself.

The natural reaction of people is to relieve this mental discomfort with defense mechanisms to either explain or reject that they are being hypocritical with their actions.

» If you value health, why do you smoke? Why don’t you exercise? » If you value family, why don’t you make spending quality time with your family more of a priority?

» If you value academics, why don’t you make them more of a priority over social events?

Step 2: UnderstandYourself To understand yourself, you first must understand how your decision will impact your instinctually driven decision making in everyone. Oftentimes, decisions affecting cognitive dissonance are based on pleasure or fear. For example:

» You go to college for the pleasure of earning a degree in your field of study. Conversely, you may also go to college out of fear that you won’t have a prosperous life otherwise.

» You

lie for the pleasure of getting out of an uncomfortable situation. Conversely, you may also lie out of the fear that you will be caught for something wrong.

» You work a job for the pleasure of making money. Conversely, you may also work a job out of the fear that you wouldn’t be able to provide for your family without doing so.

It’s important to take the time to understand your choices and what drives them. There is a cause behind each of our actions, and we just seldom take the time to bring attention as to what compels our decision making. It could be something as simple as being unaware how an action negatively affects you, or it could be as serious as a bad habit built up over time.

Step 3: VisualizeYourself So far you’ve evaluated your values and actions to determine why you do what you do. The next step is to actually visualize what you want to change and how you’re going to change it. For example:

» I

value my mental and physical health, but I never workout because I fear that I don’t have enough time in the day to do so.

» What I will change and how: I am now going to wake up earlier and make exercising three times a week a priority for the pleasure of a healthy body and mind. (To clarify, fear and pleasure can be used interchangeably in different scenarios.)

You must visualize yourself in the exact conditions by which you will be changing your actions. Essentially you must form a clear mental plan as to how you intend on changing your behaviors.

Step 4: ImplementChange You know what to do, now it’s up to you to do it.

At this point, you’ve identified areas you wish to improve, understand why you need to make the change and set a plan for how you intend to make the change. Now it’s time to put you’re your change into action.

The mistake most people make is they try to implement change as the very first step whenever they experience this sentiment of discomfort. This almost never works as those who do so have failed to comprehend why their original actions are wrong in the first place.

This results in reverting back to their instinctual defense mechanisms by justifying them once again.

ON THE WEB

More at OurHealthRoanokeNRV.com

ABOUT THE GUEST POST CONTRIBUTOR This edition’s Guest Post Contributor is Mason Moriarty. Moriarty is a junior in the Virginia Tech Pamplin College of Business pursuing a Bachelor of Science degree in Business and Finance.

66

OurHealth | Connecting You to Trustworthy Care Close to Home

www.OurHealthRoanokeNRV.com

67

Richfield Living

ExpansionTakingShape If you’ve driven along U.S. Route 460 on the western edge of Roanoke County during the past few months, you’ve certainly seen the tremendous transformation taking place on the Richfield Living Salem Campus. From a curbside view, this extreme makeover has a refreshed and renewed look and feel that extends to every corner of the community and is centered around a state-of-the-art 25,000-square-foot building that houses 28 new villas and 48 lake living apartments to round out the existing independent living options to a total of 140, along with a new Town Center, bears little if any resemblance to the structures that have stood on the 52-acre campus for more than 50 years.

But like Richfield’s deep history that dates back more than 100 years ago to 1919, what you see on the surface taking place is only part of the story.

Richfield Becomes First in the Valley to Offer A Household Model of Care In yet another first for the valley, Richfield is proud to introduce a household model of care. An innovative approach to long-term senior care, the household model of care enhances Richfield’s new skilled nursing facility by taking a patient-centered approach that involves residents having a significant say to redefine the three core elements of a traditional nursing home, including:

» The Physical Environment: at the center of this model of care is the place for gathering shared by residents and offering a warm reminder of the comforts of home, complete with a kitchen, family room and other shared spaces. Each resident has a private room as a part of the household, preserving and respecting their privacy when they need it.

» The Philosophy of Care: based upon a purpose to protect personal choice, residents live according to individual rhythms and daily choices, instead of by a one-size-fits-all-only option. They wake up when they wish, have meals prepared in their homes and enjoy access to public and private areas instead of only the sanctuary of their private rooms. Shower schedules, rigid menus and activity offerings are tailored to each person, giving residents a real sense of living at home on their own terms.

» Empowered Team: in this element, teams are self-led, which translates into faster response times, more efficient decision-making and greater workplace satisfaction. This approach honors the talent and autonomy of residents who live in the households and the team, while empowering the team and residents to work together to create the perfect home environment.

68

OurHealth | Connecting You to Trustworthy Care Close to Home

CHERIE GRISSO

Richfield Living's Chief Executive Officer

Vision 2020: Project Home Inspired by a plan aptly named Vision 2020: Project Home, the expansion is based on a design to bring all areas of the campus together. Amenities include multiple dining options such as dining by the lake, a new wellness and education center and new integrated chapel that honors the former chapel with its stained glass window that’s been transitioned to the new place of worship. Best of all, these amenities are open to both residents and the public.

Change that Keep Residents’ Best Interest in Mind Richfield’s renovation represents more than just change – its change that keeps every residents’ best interest in mind. But in light of the changes that have occurred, rest assured the community’s values – respect, integrity, service, excellence and stewardship – that make up the foundation upon which the privately owned community was founded, remain steadfast and as strong today as when they were formed more than a century ago.

Bringing Everything Together with the Right Team of Professionals Rounding out the new Richfield and making everything possible to achieve begins and ends with people working together as a team to provide quality care and services that promotes dignity and respect, all while nurturing the spirit of every resident served, regardless of their stage in life’s journey.

Speaking of the people representing Richfield’s team, OurHealth Magazine for Roanoke and New River Valleys sat down with Cherie Grisso, Chief Financial Officer and Interim Chief Executive Officer, who provides answers to our questions about the revamped Richfield Living Salem Campus and the role its playing in redefining senior care.

OurHealth:

OurHealth:

There is a ton of construction on the Richfield Living Salem Campus, what’s going on?

Tell me more about this Town Center!

Grisso: We are building 28 Independent Living Villas which will open April 2020, 48 Independent Living Lake Retreat apartments which will open summer 2020 and a Town Center which will open summer 2020 housing new dining venues, wellness space, new salon as well as meeting and social connection spaces.

We are also building a new wing of our skilled nursing facility which will include four households of 19 residents per household attached to our formerly renovated short term rehabilitation section of the facility. This new wing will open in summer 2020 as well.

In 2021 the final phase of 64 Independent Living Mountain Retreat apartments will be completed. The Villas, the Lake Retreat apartments and Mountain Retreat apartments will have underground parking.

OurHealth:

When will construction be complete? Are you accepting reservations?

Grisso: With construction completing for our new independent living Villas in April 2020 and Lake Retreat apartments in summer 2020, we began accepting reservations in 2019. There are still a few units available in the Villas and a good selection of apartments available in the Lake Retreats but they are moving quickly so anyone interested should inquire soon about availability!

OurHealth:

What is Vision 2020: Project Home?

Grisso: Vision 2020: Project HOME is the strategic plan approved by the Richfield Board of Directors in 2016. The five pillars of the Vision 2020: Project HOME strategic plan were Growth, Resident Centered Living, People and Culture, Salem Campus Improvements, and Progressive Operations. Key initiatives were planned and executed across these five pillars over the last five years. With this plan ending in 2020, the Richfield Board of Directors is currently developing the next strategic plan.

OurHealth:

What is the Household model of care? What makes it new and unique?

Grisso: The Household model of care includes transitions in the environment of care and the way care is delivered. In the innovative household environmental design, every resident will have their own private bedroom and each household will have a residential style kitchen, laundry for personal laundry and access to the outdoors. The most significant transition is from the institutional care to residentcentered care including focus on resident choice and alignment of what’s right for each resident within regulatory requirements.

Richfield started the transition to the resident centered care model over two years ago and now residents make decisions for themselves including their own sleep and rest schedule, meal selections and times, and bathing schedule as well as how they spend their time daily.

Grisso: The Town Center is such an exciting addition to our campus.

It is 25,000 of space centrally located on our 50-acre campus and designed to create spaces for our community to gather and engage in active living. The Town Center main level will have a casual Bistro and formal dining room both with easy access to an outdoor patio overlooking the lower pond on campus. The upper level will include a history wall, Club Lounge/Pub, offices and meeting spaces. The new Chapel space will be located in the Town Center with state-of-the art audio visual equipment to ensure residents can enjoy all elements of services. The Town Center will also include a new Wellness Space and shower rooms designed for easy access to a future pool and a dedicated salon which will include beauty and barber, nail and massage services. The Town Center will be connected indoors to the new Phase I Lake Retreat apartments, the skilled nursing building, and the Phase II Mountain Retreat apartments.

OurHealth:

Is your Rehab Center only for members of the Richfield community?

Grisso: Richfield is proud to have a 36-room short term Rehabilitation Center on its campus and it is open to the community for anyone needing short term rehab. Richfield’s Rehab Center has all private bedroom suites designed in hospitality style with a stateof-the-art therapy center and salt-water rehab pool. The goal of our Rehab Center team is to get patients stable and prepared for the transition back to their own homes whether on our campus or in the Roanoke/Salem community.

Richfield also has an amazing Outpatient Therapy Center for our Rehab Center graduates or community members needing short term or ongoing physical, speech, or occupational therapy.

OurHealth:

With so many options, how does someone know where to start?

Grisso: Richfield’s website is very informative and includes a detailed question and answer assessment designed to guide individuals through the alternatives that might best meet their needs. Of course, we also have a dedicated team available to answer questions, provide tours, or connect individual with resources that might best inform their decisions. Contact Samantha Edwards at 540.380.1580 for more information or to schedule a tour or visit our website at www.richfieldliving.com.

ON THE WEB

More at OurHealthRoanokeNRV.com

RICHFIELD LIVING 3615 West Main Street 540.380.4500 | Salem www.richfieldliving.com

Short-term Rehab | Outpatient Therapy | Independent Retirement Living | Assisted Living | Memory Care | Vacation and recovery Stay Program | Nursing Care | Davita Dialysis

www.OurHealthRoanokeNRV.com

69

70

NUTRITION • EXERCISE • PREVENTION

Vegetables Do They Count?

Stalk, Broccoli

Hidden

2265

Vegetable Detection Program

FOOD FITNESS

words | DYLAN ROCHE

If you had to name a food that kids never want to eat, what would it be? Broccoli? Spinach? Cauliflower? Whatever food comes to your mind first, it’s likely some kind of vegetable.

And it’s not just kids — many adults aren’t eating the way they should. Food manufacturers are introducing more ways to get beneficial nutrients into foods, such as including vegetables in pasta sauces and sandwich wraps. But is it offering the same benefit?

Raising a child today can be stressful enough when you consider everything parents must do to keep their children on a path to better health and safety. When it comes to getting children to eat healthy while competing with commercials and messages for fast food and other options that aren’t necessarily packed with the nutrients designed to do their body good. Top it off with busy schedules that make getting home in time to prepare a balanced meal quick enough to satisfy your crowd who is shouting how “starved” they are the second you walk through the door, can make meeting everyone’s expectations – including your own to provide that healthy meal – a bit of a challenge parents are all too familiar facing.

To encourage people young and old to consume more nutrient-rich fruits and veggies (or at least feel as if they’re consuming more of them), many food manufacturers have started hiding vegetables in foods that would please even the pickiest eaters — everything from pasta to chocolate milk.

But if you opt for these products, whether for yourself or for your kids, do they really count? Do they actually have any nutritional value?

Brocco

li Stal

k, 8oz,

u o y d i D ? w o n k

7in

ease or Dis nters f vention e C e re 10 Th NE IN l and P Contro that ONLY O ENDED M s M report RECO ND THEIR RUIT A ES F GETS F O L S B P A U T C E 1.5-2 F VEG O S P 2-3 CU AY. D EVERY

www.OurHealthRoanokeNRV.com

71

Read the Ingredients List Flip the package over and look at the ingredient list. In most cases, you’ll find that these products contain only a negligible amount of vegetables, often in a dehydrated or powdered form. For example: if you grab a bag of Simply 7 Organic Veggie Chips (www.simply7snacks.com), you’ll see that powdered spinach, tomato and beetroot are low on the list of ingredients after potato flour, corn flour, oil, salt and sugar. Similarly, Made Good chocolate chip granola bars (www.madegoodfoods.com) have “vegetable extracts” of spinach, broccoli, carrots, tomatoes, beets and shiitake mushrooms listed at the end of the ingredient list after agave nectar, brown rice syrup and molasses — all different forms of sugar.

Unless the vegetables are listed prominently among the ingredients, ideally the first or second ingredient, then you can safely assume you’re consuming so small an amount of vegetables that it really doesn’t count. Even worse, you might be consuming a bunch of oil, sugar or processed carbohydrates being marketed under the guise of being healthy.

Not all products are out to deceive you though. While most vegetable or tricolor pastas are made with the typical scant amounts of powdered vegetables, black bean pasta such as the kind produced by Explore Cuisine (www.explorecuisine.com) is made 72

entirely from black bean flour, so it has many of the health benefits you would get if you ate black beans, including 11 grams of fiber, 25 grams of protein and lots of potassium, iron and calcium.

Compare the Nutritional Information with a Similar Product If you want to determine whether a snack gains any nutritional boost from added vegetables, simply compare it to a similar product without any vegetables added. If there’s a significant amount of vegetables in the product, you’ll likely see fewer calories and more fiber.

Such is the case with Sneakz (www.sneakz.com), a line of organic flavored milk products that are made with pureed carrots, cauliflower, sweet potato and spinach. An 8-ounce serving of Sneakz chocolate milk has 110 calories with 1 gram of fiber and only 18 grams of sugar. Compare that with an 8-ounce serving of Nesquik’s (www.nesquik.com) low-fat chocolate milk, which has 140 calories, no fiber and 21 grams of sugar.

Carefully Consider Any Health Claims It’s one thing for a product to state that it’s “made with vegetables,” but such a health

OurHealth | Connecting You to Trustworthy Care Close to Home

claim means very little when it doesn’t state how much it’s made with. If it’s made with a significant amount, the packaging will likely state so.

For example, Green Giant’s broccoli tots (www.greengiant.com), which are like tater tots but made with broccoli, clearly state on the front of the packing that each serving of tater tots contains a full serving of broccoli.

Sure enough, when you read the back of the package, you’ll see that broccoli is the first ingredient listed.

The same goes for the Sneakz line of flavored milk: The label states that each 8-ounce serving contains a half-serving of vegetables.

Sure, it’s not a full serving — but at least you know you’re getting more than an eyedropper’s amount in each 8-ounce carton.

If you like the idea of hidden vegetables but you’re tired of navigating ingredient labels and nutritional panels — or you’re just not finding worthwhile products at your local grocery store — you always have the option of making food at home with some hidden vegetables. Simply steam them and puree them in a blender or food processor before hiding them in your favorite recipes.

In fact, a study published by the American Journal of Clinical Nutrition found this was a helpful method for getting people to increase their vegetable intake and decrease their calorie intake. Participants in the study

Here are some ideas to get you started:

Want to make foods at home more healthy?

A Start by matching colors.

ate foods like macaroni and cheese or chicken rice casserole that had been made with pureed vegetables, and they consumed on average 350 fewer calories per day than if they had eaten the same volume of the food made with a traditional recipe — the participants even rated the foods the same as they would for taste and satisfaction.

Hidden Vegetables Can Offer Nutritional Value, But Nothing is Like the Real Thing The USDA states that vegetables and fruits can be whole, cut-up, mashed, dehydrated, juiced, raw or cooked, but you still need to make sure you’re consuming enough. And even though hidden vegetables are a way of increasing your intake, dietitians agree that everyone — both children and adults — are better off learning to enjoy eating fruits and vegetables without disguising them.

Parents can lead by example in the following ways: A Introduce a new vegetable every week. Let your kids pick it out from the produce

section at the grocery store. Let the kids help prepare the vegetable at home, and you can discuss what health benefits they get from it while you cook together.

B Instead of turning to chips or cookies at snack time, choose vegetables.

Classic kid favorites like bugs on a log, made by spreading a carrot stick or celery stalk with peanut butter and dotting it with raisins, work just as well for grown-ups.

C Serve raw fruits and vegetables with fun dips.

Hummus or seasoned Greek yogurt are great for raw vegetables, and fruit goes well with honey or cream cheese.

Add pureed cauliflower to mashed potatoes or pureed yellow squash to macaroni and cheese. You’ll also be surprised how easily pureed black beans work in brownie batter or chocolate cake batter.

B Remember that spinach has a

mild taste. If you’re making a smoothie or milkshake in your blender, don’t be afraid to add a handful of raw spinach leaves. The sweetness of mixed berries or the richness of chocolate is strong enough to mask the taste of the spinach.

C Carrots are naturally sweet and

can give a boost to recipes without the added calories of sugar. Slip some pureed carrots into your next batch of tomato sauce or into your homemade salad dressing or marinade.

D Avocado makes a nice substitute

for butter in your favorite baked foods. These will add fiber and nutrients, and you’ll be getting more heart-healthy fats rather than the saturated fats found in butter.

E Remember to pay attention to the For more tips on healthy eating or vegetable-rich recipes that the whole family will love, consult the Academy of Nutrition and Dietetics at www.eatright.org or the USDA’s MyPlateKitchen at www.choosemyplate.gov/myplatekitchen.

ON THE WEB

More at OurHealthRoanokeNRV.com

amount of vegetables you’re using.

If you steam and puree one cup of cauliflower and add it to an alfredo sauce that will be served for five people, each person is consuming far less than a serving of cauliflower. Yes, a little bit is better than nothing at all, but you should still be realistic about the amount you’re actually consuming. www.OurHealthRoanokeNRV.com

73

Funny Bone HUMOR • SEARCH • CHECK

OurHealth

ADVERTISER DIRECTORY 56 Aaron Periodontics & Dental

Implants 11 Allergy and Asthma of Virginia 5 Alzheimer’s Association 15 American Heart Association 17 American National Bank & Trust 6 Asthma & Allergy Center 56 Blacksburg Eye Associates 24 Bradley Free Clinic 3, 43 Carilion Clinic 52 Carrington Cottage Memory

Care Center 51 Carrington Place at Botetourt 19 Center for Neurorehabilitation Services 14 Crowning Touch 52 Cundiff Heating & Air 23, 70 Green Ridge Rec Center 48 Hermitage of Roanoke 55 Humana, Lynn Atkinson 4 Interim Healthcare 75 Medical Facilities of America 47 Mills and Shannon Dentistry

Can you spot the SEVEN differences between the two cartoons?

Be the first reader to email us describing what the seven differences are and you will earn the satisfaction (and bragging rights) of having your name in print in the next edition. OK, START YOUR SEARCH! Email info@ourhealthvirginia.com with the subject line Funny Bone Roanoke & NRV.

67 Mountain View Orthodontics 42 New Beginnings Pediatrics 48 New River Periodontics 13 Our Lady of the Valley 27 Paul C. Kaiser, Ltd. Orthodontics 23 Pheasant Ridge Assisted Living & Memory Care 21 Physicians to Women, Inc. 16 Rader Funeral Home

Visit www.OurHealthRoanokeNRV.com or our Facebook page @OurHealthRoanokeNRV and sign up for our e-newsletter for more fun games, quizzes and contests to win great prizes!

19 Radford Health and Rehab Center 55 Reproductive Medicine and Surgery Center of Virginia, PLC 66 Roanoke Oral Surgery 51 Roanoke Valley Speech and Hearing Center, Inc. 9 Susan G. Komen Virginia Blue Ridge

CONGRATULATIONS

MATT MATHEW OF ROANOKE

74

21 The Woodland Place 2

VCOM

35 Virginia Prosthetics & Orthotics 31 Virginia Veteran Care Center

Matt Mathew of Roanoke was the first person to email the correct seven differences in last issue’s Funny Bone.

76 Vistar Eye Center

For the full list of answers, visit our facebook page @OurHealthRoanokeNRV.

64 YMCA of Virginia’s Blue Ridge

11 Warm Hearth Village

www.OurHealthRoanokeNRV.com

75

76