OurHealth Magazine for Richmond - January/February 2019 edition by OurHealth Media LLC

JANUARY â&#x20AC;¢ FEBRUARY 2019

HITTING the

RESET BUTTON

on 7 HEALTH and WELLNESS GOALS Starting over again? You're not alone. And that's OK.

Wellness experts and resources in Richmond you should know about

Choosing a start date that's right for you

SHARE YOUR SPARE: Giving the gift of life through living kidney donation

TOP 5 HEALTH JOBS: If you're seeking a career change

OurHealth | The Resource for Healthy Living in Greater Richmond

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Commonwealth Endodontics WE SAVE TEETH.

The Root Canal Specialists Dr. Finkler

Dr. Martinez

Dr. Barbieri

Dr. Vranas

Dr. Morris

Dr. Schroeder

NEW LOCATION OPENING IN SHORT PUMP Coming in 2019! 12320 West Broad Street #209 Richmond, VA 23233

Conveniently located in the Bon Secours Short Pump Medical Plaza Just minutes from Short Pump Town Center, Route 288 and Interstate 64

Committed to providing our referring doctors and patients prompt scheduling & treatment of emergency cases

FOUR CONVENIENT LOCATIONS TO CHOOSE FROM West End Office

3107 Hungary Spring Road Richmond, VA 23228

Short Pump Office Opening in 2079 12320 West Broad Street #209 Richmond, VA 23233

Southside Office

2312 Robious Station Circle Midlothian, VA 23113 Mechanicsville Office Opening January 2079 7347 Bell Creek Road #300 Mechanicsville, VA 23111

Voted Top Dentist for over 15 years

(804) 501-0501

www.cwendo.com

specialist member

FEATURES

JANUARY • FEBRUARY 2019

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

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

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DEPARTMENTS JANUARY • FEBRUARY 2019

The Pulse | People. Places. News to Know.

Health Scene | Happenings. Who’s Who. Trending. Richmond Road Runners Club’s First Day 5K, an annual New Year’s Day run event, was held on January 1st of this year on a fast and flat course through the Roxshire neighborhood in Midlothian.

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

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

OurHealth | The Resource for Healthy Living in Greater Richmond

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

Health A-Z | Insight. Awareness. Mindfulness for the Whole Family. 5 Healthcare Jobs That Can Stop a Midlife Crisis: It’s never too late to change direction and drive yourself down a completely new career path. For many, the answer lies in healthcare.

66 Funny Bone | Spot the Seven Differences

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JANUARY • FEBRUARY 2019

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COMMENTS/FEEDBACK/QUESTIONS We welcome your feedback. Please send all comments and/or questions to the following: U.S. Mail: McClintic Media, Inc., ATTN: Steve McClintic, Jr., President/ Publisher/Editor: 303 S. Colorado Street • Salem, VA 24153. | Email: steve@ourhealthvirginia.com | Phone: 540.387.6482 Ext. 1 Information in all print editions of OurHealth and on all OurHealth websites (websites listed below) and social media updates and emails is for informational purposes only. The information is not intended to replace medical or health advice of an individual’s physician or healthcare provider as it relates to individual situations. DO NOT UNDER ANY CIRCUMSTANCES ALTER ANY MEDICAL TREATMENT WITHOUT THE CONSENT OF YOUR DOCTOR. All matters concerning physical and mental health should be supervised by a health practitioner knowledgeable in treating that particular condition. The publisher does not directly or indirectly dispense medical advice and does not assume any responsibility for those who choose to treat themselves. The publisher has taken reasonable precaution in preparing this publication, however, the publisher does not assume any responsibility for errors or omissions. Copyright © 2019 by McClintic Media, Inc. Reproduction in whole or part without written permission is prohibited. OurHealth Richmond is published bi-monthly • Special editions are also published • McClintic Media, Inc. • 3420 Pump Road, #314 • Richmond, VA 23233 • P: 540.387.6482 F: 540.387.6483 MAIN: ourhealthvirginia.com | ourhealthroanokenrv.com | ourhealthlynchburg.com | ourhealthrichmond.com | ourhealthcharlottesville.com | Advertising rates upon request.

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The Pulse

INFORMATION • EVENTS • AWARENESS

Recognitions and Acknowledgments Parham Doctors’ Hospital Named America’s 100 Best Hospitals for Orthopedic and Joint Replacement Surgery

New Locations, Mergers and Acquisitions Topping Out Ceremony Marks Major Milestone for Sheltering Arms Institute Sheltering Arms Hospital and VCU Health System held a topping out ceremony for their new 114-bed rehabilitation facility, Sheltering Arms Institute – a Joint Venture with VCU Health on Wednesday, November 28, 2018. Construction began on the facility, located on 25 acres in the West Creek Medical Park off Broad Street Road, just east of the state Route 288 interchange in Goochland County, in May 2018. The joint venture combines inpatient beds from both organizations to create a multimillion dollar state-of-the-art destination hospital focused on caring for individuals who have survived strokes, spinal cord injuries or brain injuries, as well as those in need of general rehabilitation or various neurological diseases and disorders. “It is through the cumulative efforts of many, that we have been able to achieve, not just this structure, but what will reside in its walls,” says Mary Zweifel, President and CEO of Sheltering Mary Zweifel Arms. “Inside these walls will be a compendium of skills that will drive patients to achieve the successes of independence. This building and those working inside represents hope to all the future patients it will house. [We] celebrate this milestone, this topping out, as it is an important step towards our future.” Sheltering Arms has two rehabilitation hospitals and 10 outpatient centers, as well as a full continuum of outpatient medical/therapy services and community-based programs that include recreational therapy and fitness. VCU Health System treats patients at several area locations, including its facilities at the VCU Medical Center in downtown Richmond, Stony Point, Short Pump and the VCU Sports Medicine Clinic adjacent to the Siegel Center. All outpatient services will operate separately for now and into the foreseeable future. Sheltering Arms Institute is on schedule to open its doors in late spring of 2020. For more information: Visit www.shelteringarms.com or www.vcuhealth.org

OurHealth | The Resource for Healthy Living in Greater Richmond

HCA Virginia’s Parham Doctors’ Hospital, a campus of Henrico Doctors’ Hospital, has received the Healthgrades 2019 America’s 100 Best Hospital for Orthopedic Surgery™ and Joint Replacement Awards™. These achievements are part of findings released by Healthgrades and are featured in their 2019 Report to the Nation. The report demonstrates how clinical performance continues to differ dramatically between hospitals regionally and nationally. Each year, Healthgrades evaluates nearly 4,500 hospitals nationwide for the most common inpatient procedures and conditions. “Our goal is to provide the highest level of care and the best patient experience for all of those we serve,” says David Donaldson, CEO of Parham Doctors’ Hospital. “I am honored that Parham Doctors’ is the only hospital in the Richmond area to be recognized among America’s 100 Best Hospitals for orthopedic surgery and for joint replacement. I commend our team of specialized physicians and staff for their dedication and commitment to our patients and their families.” Parham Doctors’ Hospital is a campus of Henrico Doctors’ Hospitals, a 767-licensed bed facility that consists of five community campuses, Henrico, Parham and Retreat Doctors’ Hospitals, West Creek Emergency Center and Hanover Emergency Center. For more information: Visit www.healthgrades.com/quality for the complete Healthgrades 2019 Report to the Nation and detailed study methodology.

The Pulse

Katherine Ainsworth, PT

Becky Alwood, OT

Mary Baker, OT

Shubha Bhat, MD

Addie J. Briggs, MD

Averia Brown, DC

Samuel Clanton, MD, PhD

Bon Secours Cancer Institute at St. Mary’s Richmond | 804.287.7804 www.bonsecours.com

JenCare Senior Medical Center Richmond | 804.674.3425 www.jencaremed.com

Sheltering Arms Richmond | 804.764.1000 www.shelteringarms.com

Bon Secours East End Pediatrics Richmond | 804.864.9600 www.bonsecours.com

Sheltering Arms Richmond | 804.764.1000 www.shelteringarms.com

Ariya Family Chiropractic Centers Westhampton office 804.288.1005

Sheltering Arms Richmond | 804.764.1000 www.shelteringarms.com

Kathryn A. Beaton, CNM Bon Secours Richmond OB-GYN Midlothian | 804.320.2483 www.bonsecours.com

Elizabeth Berman, PT

Sheltering Arms Richmond | 804.764.1000 www.shelteringarms.com

Sheltering Arms Brain Injury Specialist Richmond | 804.764.1000 www.shelteringarms.com

www.ariyafamilychiropractic.com

FOR EVEN MORE HEALTH RESOURCES, CHECK OUT

OurHealthRichmond.com Liat Damari, OT

Rachel Debose, OT

Erin Dunbar, MD

Anna Elder, PT

Lindsey Forstie, PT

Elizabeth Gaziano, PT

William Gillen, MD

Meredith R. Good, DO

Sheltering Arms Richmond | 804.764.1000 www.shelteringarms.com

Children’s Hospital of Richmond at VCU Emergency Medicine Downtown Richmond 804.828.9111 www.chrichmond.org

Bon Secours Surgical Dermatology Center Glen Allen | 804.977.8938 www.bonsecours.com

VISIT BY SCANNING THE QR CODE PROVIDED

Sheltering Arms Richmond | 804.764.1000 www.shelteringarms.com

Elizabeth Goodwin-Horn, PT Sheltering Arms Bon Secours Heathsville Richmond | 804.764.1000 Family Practice Heathsville | 804.580.7200 www.shelteringarms.com www.bonsecours.com

Steven M. Griswold, MD

Bon Secours Lively Medical Center Lively | 804.462.5155 www.bonsecours.com

JOIN US IN WELCOMING THESE NEW PROVIDERS TO THE COMMUNITY We want to hear from you! Don’t forget to tag us, #OurHealthRichmond www.OurHealthRichmond.com

• NEWS TO KNOW

Sarah K. Agee, NP

Anthony Guarriello, OT Sheltering Arms Richmond | 804.764.1000 www.shelteringarms.com

Mary P. Lucchesi, MD

Bon Secours Palliative Medicine Richmond | 804.288.2673 www.bonsecours.com

Vu Nguyen, MD

Children’s Hospital of Richmond at VCU Critical Care Downtown Richmond 804.828.2467 www.chrichmond.org

Sultana Salam, MD

Bon Secours Behavioral Health Group Richmond | 804.287.7788 www.bonsecours.com

Kierstan Jacobs, PT

Sheltering Arms Richmond | 804.764.1000 www.shelteringarms.com

Sarah Kane, OT

Sheltering Arms Richmond | 804.764.1000 www.shelteringarms.com

Diana Minor, AGACNP-BC Monica C. Moore, NP-C Bon Secours Senior Care Services Glen Allen | 804.893.8627 www.bonsecours.com

Hanover County and Bon Secours Good Health Clinic Mechanicsville 804.442.3750 www.bonsecours.com

Michaux Obrecht, OT

Lynsey Preisner, PA-C

Sheltering Arms Richmond | 804.764.1000 www.shelteringarms.com

Rebecca Sargeant, PT

Sheltering Arms Richmond | 804.764.1000 www.shelteringarms.com

Richmond Gastroenterology Associates Hanover | 804.559.6194 www.richmondgastro.com

Paige Schihl, PT

Sheltering Arms Richmond | 804.764.1000 www.shelteringarms.com

OurHealth | The Resource for Healthy Living in Greater Richmond

Brenden Kootsey, MD

Steven Lewis, MD

Katherine Lietz, MD, PhD

Kathleen Moyer, MD

Bimota Nambam, MD

Eric Nelson, MD

Zahra Raza, MD

Katherine Romero-Davis, SLP

Victoria Ryan, OT

Christopher Scott, PT

Brandon Smith, PT

Bon Secours Kilmarnock Pediatrics Kilmarnock | 804.435.1152 www.bonsecours.com

Children’s Hospital of Richmond at VCU Gastroenterology Downtown Richmond 804.828.2467 www.chrichmond.org

VCU Health Family Medicine and Population Health VCU Health at Mayland Medical Center Henrico | 804.527.4540 www.vcuhealth.org

Lauren Schneider, OT

Sheltering Arms Richmond | 804.764.1000 www.shelteringarms.com

JenCare Senior Medical Center Mechanicsville 804.228.1143 www.jencaremed.com

Children’s Hospital of Richmond at VCU Endocrinology and Metabolism West End, Downtown Richmond | 804.828.2467 www.chrichmond.org

Sheltering Arms Richmond | 804.764.1000 www.shelteringarms.com

Advanced Heart Failure Center Richmond | 804.287.3550 www.bonsecours.com

Children’s Hospital of Richmond at VCU Urology Downtown Richmond, Stony Point | 804.828.2467 www.chrichmond.org

Sheltering Arms Richmond | 804.764.1000 www.shelteringarms.com

The Pulse

Sheltering Arms Richmond | 804.764.1000 www.shelteringarms.com

Kristin W. Strother, FNP-BC

Bon Secours Neurology Clinic Mechanicsville 804.325.8720 www.bonsecours.com

Craig Swainey, MD

Bon Secours Cancer Institute at Rappahannock General Kilmarnock | 804.435.8689 www.bonsecours.com

Lauren Taylor, OT

Sheltering Arms Richmond | 804.764.1000 www.shelteringarms.com

Renee E. Tierney, ACNP-BC

Jennifer Vanderbeck, MD Ray Varner, SLP

Sheltering Arms Richmond | 804.764.1000 www.shelteringarms.com

Zhihong Wang, MD

Cardiac Surgery Specialists Richmond | 804.287.7840 www.bonsecours.com

VCU Health Orthopedic Surgery Downtown Richmond 804.828.7069 www.vcuhealth.org

Nicole Wieghard, MD

Joseph F. Wood, FNP-C

Christopher Wyeth, SLP

Timothy J. Yu, MD, CAQSM

VCU Health | VCU Massey Cancer Center Colon and Rectal Surgery Downtown Richmond 804.827.0049 www.vcuhealth.org

Bon Secours Short Pump Primary Care Henrico | 804.612.2980 www.bonsecours.com

Sheltering Arms Richmond | 804.764.1000 www.shelteringarms.com

• NEWS TO KNOW

Michelle St. Onge, PT

Children’s Hospital of Richmond at VCU Oncology Downtown Richmond 804.828.2467 www.chrichmond.org

St. Francis Family Medicine Center Midlothian | 804.739.6142 www.bonsecours.com

PROUD SPONSOR OF

NEW PEOPLE

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The Pulse

• NEWS TO KNOW

Community Support and Outreach Efforts Virginia Bankers Reach More than 3,900 Teens through ‘Get Smart About Credit’ Program This past fall, bankers across Virginia teamed up with the American Bankers Association Foundation’s Get Smart About Credit program as part of an ongoing effort to teach teens how to effectively use credit. Now in its 16th year, Get Smart About Credit is a national campaign of volunteer bankers who help young people understand credit and other important financial lessons. Virginia bankers utilized the program’s awareness day – Get Smart About Credit Day – as an opportunity to visit schools in their communities. Bankers presented lessons on financial obstacles facing teens, including paying for college, knowing and understanding credit score, protecting financial identity and managing money. Eighteen banks in Virginia made 192 presentations to 3,937 students. “As these students prepare to head off to college or join the workforce, it’s critical they have a strong understanding of credit and other money management skills,” says Bruce Whitehurst, Virginia Bankers Association president and CEO. “We are also

excited that this year’s Get Smart About Credit lessons included information on career opportunities in the banking industry.” Senator Rosalyn Dance (D-Petersburg) shared the importance of understanding credit and gave advice to a group of students at Franklin Military Academy. “Managing your money is part of your resume,” says Dance. “It is your transcript for whatever you want in life. It doesn’t matter where you start out, if you understand work ethic, manage your money and build some credibility, the sky is the limit.” The Virginia Bankers Association offers these seven tips to help students shape their financial future: •

YOU ARE IN CHARGE. It’s your job to manage your money.

Set yourself up for success by creating a realistic budget and sticking to it. •

WATCH YOUR SPENDING. It all comes back to the simple lesson of needs vs. wants. Pace spending and increase saving by cutting unnecessary expenses like eating out or shopping so that your money can last throughout the school year.

•

USE CREDIT WISELY. Understand the responsibilities and

benefits of credit. How you handle your credit in college could affect you well after graduation. Shop around for a card that best suits your needs. Pay as much as you can, as soon as you can, and always pay by the due date. •

UTILIZE YOUR BANK SERVICES. Banks are more than

money in a vault. They offer valuable services that students can benefit from like check cashing, debit cards, mobile and online banking, balance alerts, personal loans, direct deposit, financial education and some offer identity theft protection. •

BE CAUTIOUS WHEN IT COMES TO MONEY. Don’t just trust anyone with your money. Be skeptical of classmates, friends or salespeople that have ideas for your money. •

SAVE, SAVE, SAVE! Things happen, and it’s important that you are financially prepared when your car or computer breaks down or any one of life’s unexpected emergencies. No matter how small the amount you should start putting some money away immediately. • ASK. This is a learning experience, so if you need help, ask. Your parents or your banker are a good place to start and remember the sooner the better.

The following banks participated in this year’s Get Smart About Credit program: Bank of Botetourt, Bank of Fincastle, Burke & Herbert Bank, Chesapeake Bank, Citizens & Farmers Bank, First Bank, Virginia, First Community Bank, Fulton Bank, Grundy National Bank, New Peoples Bank, Inc., Oak View National Bank, Sonabank, TowneBank, TruPoint Bank, Union Bank & Trust, Virginia Commonwealth Bank, Virginia Partners Bank and Wells Fargo. For more information: www.vabankers.org/vba-education-foundation

Senator Rosalyn Dance attended a Get Smart About Credit presentation at Franklin Military Academy on October 29, 2018. Pictured from left to right are Sen. Dance; LT COL Jennifer Smith, assistant principal at Franklin Military Academy; and Linda Melton, community outreach officer at Fulton Bank.

OurHealth | The Resource for Healthy Living in Greater Richmond

The Pulse

Recognitions and Acknowledgments

â&#x20AC;˘ NEWS TO KNOW

Sheltering Arms Home Healthcare Named a Top Agency of the 2018 HomeCare Elite Sheltering Arms Home Healthcare has been named a Top Agency of the 2018 HomeCare Elite, a recognition of the top performing home health agencies in the U.S., for the seventh straight year. Since 2005, HomeCare Elite has annually identified the top 25 percent of Medicare-certified agencies and highlighted the top 100 and top 500 agencies overall. HomeCare Elite agencies are determined by an analysis of performance measures in quality outcomes, best practices implementation, patient experience (HHCAHPS), quality improvement and consistency, and financial health. In order to be considered, an agency must be Medicare-certified and have data for at least three outcomes in Home Health Compare. Out of 8,898 agencies considered, 2,223 are recognized on the 2018 HomeCare Elite winners list overall. For more information: www.shelteringarmshomehealth.com

For More of The Pulse Visit:

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

www.OurHealthRichmond.com

Health Scene HAPPENINGS • WHO’S WHO • TRENDING original photography | ED KELLEHER

RICHMOND ROAD RUNNERS FIRST DAY 5K AND KIDS FUN RUN Richmond Road Runners Club’s First Day 5K, an annual New Year’s Day run event, was held on January 1st of this year on a fast and flat course through the Roxshire neighborhood in Midlothian. The event’s turnout continues to grow steadily with nearly 600 finishers in the 5K and over 100 participants in the kids’ fun run. For the second year in a row, Virginia Governor Ralph Northam started his year as a runner in the race. To celebrate the New Year, the race, presented by Davenport & Company, LLC, features a special division of awards for the top finishers wearing an evening gown or tuxedo, presumably from the prior evening of bringing in 2019. An award is also given to the runner with a finish time closest to 20:19. In Richmond Road Runners Club’s effort to support the community through various means, race registrants were given the opportunity to make a donation to support Northstar Academy, a unique and highly successful non-profit school serving children in grades K-12 with academic, physical and social disabilities.

3 4

For a calendar of all upcoming events hosted or organized by Richmond Road Runners Club, visit www.rrrc.org. PRESENTING SPONSOR: Davenport & Company SUPPORTING SPONSORS: acac, Chick-fil-A at Chesterfield Plaza and Lucky Road.

7 5

OurHealth | The Resource for Healthy Living in Greater Richmond

Health Scene

• HAPPENINGS

1 Road Runners board member Steve Nolan (right) with volunteer Summer Bisharat. 2 Jonathan Austin, the fastest juggler in town. 3 Tressa Breindel won the female masters division, and Joe Flynn was first in the male 40-44 age group. 4 Tony Hoang celebrates as he nears the finish line. 5 Each kids run participant came away with a medal. 6 Dan List, first in the male 50-54 age group, and daughter Izzy List. 7 Laurie Barnes carried her daughter across the finish line. 8 9-year-old Laila Collins finished the race just a few steps ahead of her grandfather, Tanner Collins. 9 Greg and Ellen Guinther dressed for the occasion. 10 Nancy Faux teamed with United Athletes member Ben Pearma. Faux finished first in her age group. 11 Michael George (left) and Bill Kelly gave pre-race instructions for the kids run. 12 There was no lack of competition in the kids run. 13 Participants sing the National Anthem prior to the start of the race. 14 Johana Lupica, age 19, was the third fastest overall female runner. 15 Richmond Road Runners’ Mark Guzzi salutes, while Governor Ralph Northam (300), David Cary (858) and Marc Wiley (301) also show respect for the flag. 16 Governor Ralph Northam (300) ran in his second straight First Day 5K. 17 Keira D’Amato was the top female finisher. 18 10-year-old Anna Estes ran with her father Mike Estes. 19 Everybody celebrated the New Year! www.OurHealthRichmond.com

Questions. Answers. Knowledge. Should I participate in my company’s 401(k) or other retirement plan options?

*It is always smart to discuss your own risk tolerance to market fluctuations in value with a financial professional before making a decision, as past performance does not forecast future results. **Investors should consider their financial ability to continue making purchases through periods of low and high price levels. The return and principal value of stocks fluctuate with changes in market conditions. Shares, when sold, may be worth more or less than their original cost.

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

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Yes for most*. Many employees do not have the luxury of participating in a retirement pension with their employer. It is imperative that we take advantage of either the traditional 401(k) or Roth 401(k) contributions. Over time, regardless of your investment objectives and choices, you will have the opportunity to provide income to yourself in retirement. Additionally, your employer may provide matching contributions subject to vesting requirements and you will be dollar-cost averaging** into the market. Dollar cost averaging, a long-term investment strategy, allows an individual to systematically on a weekly, bi-weekly, monthly or quarterly basis to purchase investment positions regardless of the price. The disciplined approach allows you to purchase more shares when the market is oversold and purchase less shares with the market is overbought. This allows the average investor to take advantage of market dips and limits purchases when the market over reaches realistic and sustainable price levels. Bill Keeney, Financial Advisor, CFEd® Navigon Financial Group, Inc. Mechanicsville | 804.620 PORT (7678) www.harbormywealth.com 2289679TM_Dec20 Registered Representative of and securities and investment advisory services offered through Hornor, Townsend & Kent, Inc. (“HTK”), Registered Investment Advisor, Member FINRA/ SIPC. 3025 Carrington Mill Blvd, Suite 150, Morrisville, NC 27560, 919-941-6235. Navigon Financial Group, Inc. and Harbor My Wealth are Independent of HTK.

OurHealth | The Resource for Healthy Living in Greater Richmond

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

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

Will eating foods high in cholesterol raise my cholesterol? Your body uses cholesterol to make hormones, vitamin D and bile. Cholesterol is found in egg yolks, high fat meats, and dairy products. The current U.S. Dietary Guidelines for Americans no longer recommends a specific limit for the amount of cholesterol you eat. Recent research has not found a strong relationship between dietary cholesterol and serum cholesterol. In fact, your body makes more cholesterol than the average American eats. To improve your cholesterol, follow a healthy diet, quit smoking, become more physically active, increase consumption of soluble fiber and replace saturated fats with polyunsaturated fats. Black beans, oats, brussels sprouts, sweet potatoes, apples, and broccoli are a few foods rich in soluble fiber. Substitute butter and coconut oil for flax seed, walnut, soybean, or corn oil in order to consume more polyunsaturated fats. Schedule an appointment with a dietitian to find more specific ways you can improve your nutrition habits or speak with your primary care doctor. Erin Taylor, MS, RD

VCU Health Clinical Weight Loss Dietitian Richmond | 804.827.0045 www.vcuhealth.org

Q A ON HEALTH â&#x20AC;¢ Knowledge

www.OurHealthRichmond.com

Questions. Answers. Knowledge. Who can benefit from supplemental insurance? Supplemental coverage can be purchased to fill in gaps of either insurance coverage or to pay you money in certain medical situations. Supplemental insurance policies help pay for many expenses that aren’t covered by your primary health insurance.

Through reducing the amount of weight a patient feels in the

ALTERG® ANTI-GRAVITY TREADMILL™,

we are able to support and treat each person on an individual basis and focus on his or her functional needs. – Audrey Bellan –

Medicare Supplements come to mind when hearing the word supplemental insurance. Medicare Supplements fill in some gaps of coverage that Medicare Part A and Medicare Part B don’t cover. Medicare Supplements are sold through various health insurance carriers. They can be purchased directly through the carrier or through a local broker. You can also visit www.medicare.gov to search all plans available to you. Another type of supplemental coverage is known as a critical illness policy. Typically, the insured receives a preset amount of money to cover certain costs. There are various plans and carriers to choose from for critical illness policies. Be mindful of policy exclusions and limitations. Contact a local agent to see if they offer this type of coverage and if it will benefit you.

Tracy Corntazer

Virginia Farm Bureau Health Care Consultants Richmond | 804.290.1115 www.vafb.com

My mother is struggling with macular degeneration. Are there still activities in which she may participate while living at an assisted living community? Many assisted living communities try to offer activities that are accessible for visually impaired residents. At The Towers, an Independent, Assisted Living and Memory Care community, we have a variety of activities that are both appealing and accessible for our visually impaired residents. In addition, we strive to find new and unique ways to adapt our programming so that residents of all abilities are able to participate. We routinely host live musical performances, as well as daily exercise programs that are led by instructors who both explain the movements and provide handover-hand assistance and guidance as needed. We also offer several group activities that appeal to the other senses, such as cognitively challenging games and discussions, as well as other social programs, like our weekly Mix & Mingle. Our goal is for every resident to have a successful and purposeful day, every day.

Whitney Whitaker

Life Enrichment Director The Towers Richmond | 804.320.1412 www.rui.net/the-towers

What are the benefits of using AlterG® therapy? AlterG® develops rehab and training equipment using NASA Differential Air Pressure technology, like the AlterG® Anti-Gravity Treadmill™. The AlterG® Anti-Gravity Treadmill™ is an anti-gravity treadmill with precision unweighting technology and digital video monitoring systems built to improve strength, endurance, balance, gait, coordination and activity tolerance. With this fall-safe NASA-created technology, patients are able to decrease their rehabilitation time and return home faster. The AlterG® Anti-Gravity Treadmill™ offers benefits to an array of individuals, including those with neurological deficits, weight bearing restrictions, cardiovascular disease, arthritis, general debility, shortness of breath, and pain disorders. Through reducing the amount of weight a patient feels in the AlterG® Anti-Gravity Treadmill™, we are able to support and treat each person on an individual basis and focus on his or her functional needs. With further treatments, weight is slowly increased to eventually have the patient train in normal gravity conditions. The real-time video feedback provides one-of-a-kind visual input that a patient cannot get with other equipment and greatly improves participation and results.

Audrey Bellan

Director of Rehabilitation Westport Rehabilitation Richmond | 804.287.8600 www.care-virginia.com

OurHealth | The Resource for Healthy Living in Greater Richmond

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HITTING RESET BUTTON

words | BRADLEY ALLAN RIDDELL

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

MYTH VS

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

Sleep & Rest

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SLEEP AND REST CYCLE

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

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

B Make Adjustments in Increments: When trying to adjust to a new sleep cycle,

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

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

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

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

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Heart Health

HEART HEALTH

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

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

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

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

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

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

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

MYTH VS REALITY:

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

COMMUNITY CARE CONNECTION Sleep and Heart Health SLEEP LABS: WHERE SLEEP DISORDERS GET DIAGNOSED Sleep disorder centers are staffed with board certified sleep physicians and offer state-of-theart sleep labs for sleep tests to help get to the root of problems that can have an affect on your overall health. Sometimes, home sleep tests can be used as well. WHERE DO I GO? SLEEP DISORDER CENTER AT PULMONARY ASSOCIATES OF RICHMOND (PAR). 804.320.4243 | Richmond www.paraccess.com/services/ sleep-disorders/sleep-centers

SLEEP DEPRIVATION AND VETERANS: Did you know that sleep problems are one of the most common problems for veterans returning from a deployment? Sleep problems can also be symptoms of Post Traumatic Stress Disorder (PTSD) and traumatic injury. In fact, 90 percent of combat veterans diagnosed with PTSD experience difficulty initiating and maintaining sleep and 52 percent of combat veterans with PTSD experience nightmares. WHERE DO I GO? THE VIRGINIA DEPARTMENT OF VETERANS AFFAIRS 800.273.TALK (8255) | Richmond www.dvs.virginia.gov/virginiaveteran-and-family-support-2/ resources/sleep

FINDING THE RIGHT MATTRESS FOR A GOOD NIGHT’S SLEEP: A good mattress can make all the difference in the quality of sleep you get. Don’t underestimate the value of working with an expert who can help guide you in making the best choice. WHERE CAN I GO? BEDCRAFTERS BY MICHELLE 804.360.0530 | Richmond 804.379.3378 | Midlothian www.bedcraftersbymichelle.com

SCANNING THE HEALTH OF YOUR HEART: A CT Heart Scan is used to measure the amount of calcium build up in coronary arteries and determines a person’s risk for developing heart disease. This screening procedure is recommended for anyone who does not currently have symptoms but may have risk factors for developing heart disease or are concerned about heart health. WHERE DO I GO? VCU HEALTH PAULEY HEART CENTER 804.359.9355 | Richmond www.vcuhealth.org/pauley-heart-center

FREE HEART AWARE RISK ASSESSMENT: Did you know that most people who die from a heart attack have no previous symptoms? There are a multitude of risk factors that could lead to heart disease and complications if not detected and treated properly.

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

WHERE DO I GO? BON SECOURS HEART & VASCULAR INSTITUTE 804.359.9355 | Richmond https://bonsecours.com/richmond/ourservices/heart-and-vascular/heart-scans

BON SECOURS OFFERS A FREE HEART CHECK ASSESSMENT! This assessment is not intended to be a diagnostic tool, but it can point out any red flags to bring to your primary care provider.

THE IDEAL PROTEIN DIET FOR HEART HEALTH Many popular diet plans include foods that contain toxins like aspartame, MSG, and GMOs. And as we already know, an unhealthy diet will only lead to unhealthy weight loss. Ideal Protein, a doctor derived weight loss protocol that transforms the body’s ability to metabolize sugar, is now offered through Virginia Cardiovascular Specialists. WHERE CAN I GO? VIRGINIA CARDIOVASCULAR SPECIALISTS 804.916.6278 | Richmond www.vacardio.com/areas-of-expertise/ preventative-cardiology/ideal-protein

MYTH VS

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

An Alternative to Pain-Masking Opioids: Physical Therapy Treatment for Patients with Chronic Pain

PAIN MANAGEMENT

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

pain

A Focus on Overall Wellness: General

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

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

C Find a Support Group: Dealing with chronic

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

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

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

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

While increased awareness surrounding the opioid epidemic has resulted in stricter regulations and tougher standards for prescribing this class of pain management medications, the battle is far from over. In fact, every day, more than 100 people in the U.S. still die from opioid overdoses. Although opioids remain a widely prescribed option for managing patients with chronic pain, reports of misuse continue to be staggering; up to 29 percent of chronic pain patients misuse their medication, despite tight monitoring. Statistics such as these are just one of the reasons that agencies like the Centers for Disease Control and Prevention (CDC) are urging healthcare providers to help reduce the use of opioids in favor of safer alternatives to treat people suffering with chronic pain. But alternative options are only as good as the effectiveness they provide, which begs the question: who in healthcare is standing up to answer the call? If you guessed physical therapy, you’re right. Physical therapists like Tracey Adler, PT, DPT, OCS, CMTPT, the founder of Orthopedic Physical Therapy, Inc in Richmond, which is a practice that specializes in treating people with chronic pain (pain that lasts for about six months or more). Adler is among the four percent of an estimated 300,000 physical therapists in the U.S. who almost exclusively focuses on treating patients with chronic Tra PT cey A r, PT, D pain. dle

,O CS , CMT PT

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Adler notes that her goal is to find and treat the SOURCE of pain and restore function to the musculoskeletal system – joints, tendons, ligaments and bones in our bodies – instead of masking symptoms with medications. Painkilling drugs such as opioids may address the symptoms, but the associated risks – namely addiction – far outweigh the reward. One example of an effective treatment option Adler specializes in is called Trigger Point Dry Needling. Trigger Point Dry Needling is the use of solid filiform needles inserted through the skin and into the muscle to release painful myofascial trigger points. The technique allows for improvements in movement and decreased pain. It’s called “Dry” Needling because no medication is injected. With Trigger Point Dry Needling, the needle itself and the effects it produces within the tissue is the treatment. Adler was the first to bring Trigger Point Dry Needling to the Richmond area 16 years ago. Trigger Point Dry Needling is an effective therapy to treat pain that originates from muscle, but may present as conditions such as arthritis, nerve irritation, headaches, and herniated discs. Physical therapists are trained to perform a thorough evaluation of the musculoskeletal system. And because they offer effective pain management solutions without the use of prescriptions painkillers, Adler’s contends that physical therapists should be the first call by people suffering from pain. Today, patients in all U.S. states can schedule an appointment directly with a physical therapist without first seeking a referral from a physician. “We’re well trained to make an evaluation of the SOURCE of the pain and determine if it is within our scope to treat,” explains Adler. “If we are unable to provide the necessary treatment, we refer the person to the right specialist.” Shedding light on alternative options for effectively treating chronic pain is more important now than ever in order to help dispel the belief among patients that painkilling medications are their only choice. “Most people don’t have to live their lives in pain and can experience relief without risking becoming addicted to opioids,” concludes Adler. “Physical therapists are helping ensure there’s truth to this very powerful message.”

Where Can I Go? To learn more about services and specialties offered at Orthopedic Physical Therapy, Inc., visit www.orthopedicptinc.com or call 804.285.0148. www.OurHealthRichmond.com

ABCDEs of Skincare

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

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Skin Health

SKIN HEALTH

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

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

A = ASYMMETRY

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

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

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

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

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

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

B = BORDER

The border of the mole is uneven.

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

C = COLOR

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

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

6mm

D = DIAMETER

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

E = EVOLUTION

The mole changed in size and/or shape over a course of time. Photos by Texas Institute of Dermatology www.SkinCare.org

MYTH VS REALITY:

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

WHERE DO I GO? SHELTERING ARMS 804.764.1000 www.shelteringarms.com

SUPPORT GROUPS FOR MANAGING PAIN: Support for individuals are available for those experiencing health challenges associated with Fibromyalgia, Lupus, Sickle Cell Disease, MS or other illnesses. The Chronic Pain Support Group is designed provide education, resource linkage, and alliance with other participants that have the shared experience of navigating life while coping with chronic pain challenges. The Richmond Fibromyalgia and Chronic Pain Support Group and others like this one offer meetings and social affairs throughout the Richmond community.

WHERE DO I GO? For more information about meeting dates and times, visit www.meetup. com/richmondfibrosupport. Also see: www.psychologytoday.com/us/ groups/chronic-pain/va/glen-allen.

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

Hitting the Reset Button on Seven Health and Wellness Goals

Treatment options for chronic pain also continue to advance as chronic pain is better understood. A medical psychologist may start with pain education and coping strategies that reduce the reliance on drugs and more invasive treatments. Sheltering Arms uses a range of techniques for rehabilitation and pain management for a range of conditions and uses medical psychologists alongside other clinicians to provide a wide range of the least invasive pain management options.

GET TO KNOW MOHS SURGERY:

•

MEDICAL PSYCHOLOGISTS FOR PAIN MANAGEMENT:

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COMMUNITY CARE CONNECTION Pain Management and Skin Health

WHERE DO I GO? GALEN FISHER, MD Laser & Skin Surgery Center 7001 Forest Avenue, Suite 301 Richmond | 804.855.0372 www.richmondlaserskinsurgery.com

CHRISTINE RAUSCH, MD & TASSIA KOSTOPOULOS, MD Skin Surgery Center of Virginia 2510 Gaskins Road | Richmond 804.282.4940 | www.mohsvirginia.com

DARK SPOTS, SUN SPOTS AND DEHYDRATED SKIN: One product that may address all three and more is called Dermalinfusion, a patented, non-invasive, 3-in-1 dermatological treatment that simultaneously exfoliates, extracts and infuses skin with condition-specific serums for an all-inclusive treatment in one step. It is the first and only treatment of its kind, where serum is injected deep into the skin at just the right time of exfoliation. Dermalinfusion provides immediate and long-lasting results for all skin types – with no downtime.

WHERE DO I GO? SONA DERMATOLOGY & MEDSPA 4198 Cox Road, Suite 109 | Glen Allen | 804.967.9500 6127 Harbourside Centre Loop | Midlothian | 804.608.8808 www.sonaskin.com/locations/va

COMPLIMENTARY SKIN CARE ANALYSIS: Normal aging and damage brought on by the sun, stress and pollution catches our eye because it’s on the surface, but damage also can occur beneath our skin that we can’t see. Now you can find out by visiting Niamtu Cosmetic Facial Surgery where they will provide you with a complimentary skin care analysis that actually shows the invisible damage you would otherwise have missed. An internationally recognized cosmetic surgeon, Joe Niamtu, III, DMD specializes in facial cosmetic surgery ranging from eyelid surgery to lip enhancements and fillers, and his practice offers skin care services such as BOTOX, lip and wrinkle fillers and face peels along with a range of laser treatments, including the CI2 laser, Active FX and Fraxel Laser Technology.

WHERE CAN I GO? NIAMTU COSMETIC FACIAL SURGERY | JOE NIAMTU, III, DMD 11319 Polo Place | Midlothian | 804.934.FACE (3223) www.lovethatface.com

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COMMUNITY CARE CONNECTION

Lung Health QUIT NOW VIRGINIA: The Virginia Department of Health provides assistance to those interested in kicking the habit through its program Quit Now Virginia. Available 24 hours a day, seven days a week, Quit Now Virginia provides free counseling sessions and informative materials to help Virginians lose the tobacco habit.

WHERE DO I GO? QUIT NOW VIRGINIA 800.QUIT.NOW (800.784.8669) www.quitnow.net/virginia

CAN HYPNOSIS REALLY WORK? Hypnosis to help people quit smoking certainly has its fair share of skeptics. While medical research has yet to prove its effectiveness, hypnotherapy still remains a curiosity for many people. For those giving it a serious look, experts advise asking hypnotherapists if they are members of any professional hypnotherapy organizations and why they chose to belong to the ones they do, to disclose their code of ethics and to provide references. If they canâ&#x20AC;&#x2122;t supply you with any references, consider this a red flag. Itâ&#x20AC;&#x2122;s also a good idea to check the Better Business Bureau to see if there have been complaints filed in the past on the person or practice.

WHERE DO I GO? WATERSHED HYPNOTHERAPY Shawna Pfeiffer, SMS-CHt, FIBH 804.615.6709 | Richmond www.watershedhypnotherapy.com

Shawna Pfeiffer, SMS-CHt, FIBH, a board-certified clinical hypnotherapist with Watershed Hypnotherapy in Richmond does offer a complimentary 30-minute, in-person consultation, giving you an opportunity to learn more about her and her philosophy of care and treatment before you make a financial commitment.

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Lung Health

LUNG HEALTH

It’s easy to overlook lung health, but your lungs are essential to your overall wellness. They make your every breath possible, and they also keep other organs functioning by delivering oxygen to the bloodstream. You can probably guess the top tip for resetting your lung health: Stop smoking! But, for non-smokers, discover these other ways to reset:

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

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

LUNG HEALTH COMMUNITY CARE CONNECTION CONTINUED...

XOLAIR: HIGH-TECH ASTHMA THERAPY: If you are struggling with your existing asthma treatment, Xolair is a relatively new treatment for asthma that employs an antibody to help decrease allergic responses in the body. Xolair is used to treat moderate to severe asthma that is caused by allergies in adults and children who are at least 12-years-old.

WHERE DO I GO? ALLERGY PARTNERS OF RICHMOND 804.288.0055 | Richmond www.allergypartners.com/richmond

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

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

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

Allergy Partners of Richmond is one of the few clinics in Richmond to offer Xolair alongside a range of other treatments for asthma and allergies.

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

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

MYTH VS REALITY:

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

Only Smokers Can Get Lung Cancer.

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

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Helping You Realize Positive Changes in Mind, Body and Spirit

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MENTAL HEALTH

Sometimes, it’s nice just to have someone to talk to. But these days, everyone is so busy going in so many directions, that it’s difficult to find anyone who has time to hear your hopes, dreams, fears and day-to-day challenges. That’s the role that Triple Willow Mental Health wants to have. The caring and compassionate staff is always eager to hear about your life, but their professional services go beyond being good listeners: the goal is to guide you to make positive changes in your mind, body and spirit. Based in Mechanicsville, Triple Willow Mental Health offers a variety of mental health services to the greater Richmond area, including individual, couple and family counseling; consulting services, and symptom rehabilitation, an approach that helps people break addictions and lower stress by using special light and sound machines to stimulate the brain. PC , BC -THM

Kyle McCall, MEd, LPC, BC-THM, Triple Willow’s supervising counselor and president, has been working with patients for more than 20 years. He L d, Kyl e McCall, ME has made sure to create a space that’s comfortable and welcoming, whether someone is new to psychotherapy or has worked on making positive life changes for years. Part of the appeal of Willow Tree is “Don Othello,” a resident service dog who loves to be petted. He provides a comforting presence, and many patients report less anxiety when they visit. Triple Willow is also part of a growing trend in mental health treatment with telemedicine. Telemedicine allows patients to conduct a counseling session with a member of the staff via their computer. Using secure two-way video and audio communication, McCall and others can meet in realtime with anyone, regardless of geography. This type of service is especially useful for patients who may have difficulties visiting an office for a formal session. Triple Willow accepts a variety of insurance plans, including Medicaid.

Where Can I Go?

Mental Health

The resets described in many other sections throughout this article are also good for your mental health. Getting better sleep, exercising regularly, eating a conscientious diet — resetting in these ways will make both your body and your brain feel better. But there are other ways to reset your mental health in 2019. When you’re ready, consider taking the following actions:

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

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

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

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

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

SIGNS OF SUCCESS The signs of mental health issues include: exhaustion, feeling overwhelmed, feeling hopeless and feeling negatively toward yourself. You’ll know you’re getting results from your mental health reset when those feelings dissipate. Continued on page 33...

TRIPLE WILLOW MENTAL HEALTH 7300 Hanover Green Drive | Suite 100 | Richmond 804.781.4418 | www.triplewillow.com

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

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COMMUNITY CARE CONNECTION

• Hitting the Reset Button on Seven Health and Wellness Goals

Mental Health FUNCTIONAL MEDICINE: Functional Medicine is a process that considers a variety of external factors that contribute to a person’s overall health such as medical history, lifestyle, and environment. By discovering the cause of mental health symptoms they can then be treated using integrative and holistic treatments. Richmond Integrative Psychiatric and Nutrition Services is Richmond’s only functional medicine psychiatric practice-treating the underlying cause of mental health symptoms using an integrative and lifestyle medicine treatment approach.

WHERE DO I GO? RICHMOND INTEGRATIVE PSYCHIATRIC AND NUTRITION SERVICES 804.513.9507 www.richmondfoodandmood.com

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

WHERE DO I GO? Visit www.beacontree. org/2013/05/05/support-groupsin-and-around-richmond-va-formental-health for listings of local support groups in Richmond or speak with your primary care doctor.

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COMMUNITY CARE CONNECTION

Addictions QUIT SMOKING: PHARMACOLOGICAL EXTINCTION: We all know that smoking is highly addictive and many have tried many ways of kicking the habit. However, standard treatment options based on forced abstinence, medications, nicotine replacement or combination of those and hypnosis have limited effectiveness with relapse rates of over 90 percent, 60 percent and 50 percent respectively. In some patients an alternative approach based on pharmacological extinction is recommended and can lead to higher rates of sustained abstinence. Right Path Addiction Centers in Midlothian offer this intervention, conducted under the guidance of addiction specialists, which leads to the gradual “reprogramming” of your brain to the state when you no longer have the desire to smoke.

WHERE DO I GO? RIGHT PATH ADDICTION CENTERS 804.292.2402 | www.rightpathaddictioncenters.com/ smoking-cessation-programs

ALSO SEE: The Community Care Connection in the ‘LUNG HEALTH’ section offers additional local services available for quitting smoking.

NATURAL ADDICTION TREATMENT: A natural approach to addiction treatment and rebalancing our lives can be taken by using a range of therapies including hypnotherapy, massage and relaxation techniques. Tackle addictive tendencies by rebalancing the mind and body. Zoe Therapy Services takes a holistic mind/body/spirit/ community approach to mental, emotional, physical, relational and spiritual wellness by offering a unique combination of psychiatric services, psychotherapy, neurofeedback, massage therapy, art therapy, functional medicine, health coaching, aromatherapy, meditation groups and pet therapy.

WHERE DO I GO? ZOE THERAPY SERVICES 804.303.9622 | www.zoetherapyservices.com

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

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•

Overconfident attitude

•

Self-pitying attitude

•

Dishonesty

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Hanging out with people from drug use days

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Changes in personal hygiene, sleep or appetite

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

The Power of Positive Peer Influence ...Continued from page 30

HITTING THE RESET BUTTON ON:

ADDICTIONS

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

The McShin Foundation in Richmond helps individuals overcome Substance Use Disorders through its unique peer-to-peer method. Peer pressure may have initially led some down the wrong path to substance addiction, but it can also bring them back.

Addiction

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

A Admit to Yourself A Problem Exists: The

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

B Know Your Triggers: Triggers generally

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

That’s the approach of The McShin Foundation, which, since 2004, has provided services based on a method of Peer-to-Peer Recovery Support Services (PPRSS). The PPRSS method employs people with a Substance Use Disorder to educate, mentor and spread the message of recovery to individuals new to the program. The McShin Foundation is a non-profit, Richmond-based Recovery Community Organization offering 183 beds for men and women with a focus on positive recovery support. The round-the-clock care facility also welcomes individuals requiring immediate intervention and detox assistance, who have left traditional treatment centers and still need care and those who are transitioning from prison environments. The McShin Foundation is Virginia’s leading non-profit, full-service Recovery Community Organization (RCO). It is one of nine Recovery Community Organizations in the nation accredited by the Council on Accreditation of Peer Recovery Support Services (CAPRSS). Residents must perform daily chores and attend at least 14 meetings weekly of Narcotics Anonymous or Alcoholics Anonymous, as well as a fellowship dinner, meditation or religious services. They are also required to submit to random substance screening with failure resulting in removal from The McShin Foundation’s program. But the strength of The McShin Foundation is its peer-to-peer method. While traditional substance abuse and treatment centers provide treatment options and solutions that are largely directed by medical professionals, The organization believes that better outcomes can be achieved with support and counseling from trained in-house staff and others battling addictions. The McShin Foundation facilitates all medical appointments with outside clinicians for its participants. Research has shown that this approach has merit. The U.S. National Library of Medicine recently compiled a variety of studies that showed peer support and mentorship play a strong role in short-term or longterm substance abuse or psychiatric recovery efforts. Family members are also invited to be part of the effort, including a weekly dinner and support group, which both help forge stronger connections. The 15,000-square foot recovery center and surrounding nine recovery houses and apartment complex also include the McShin Academy, a hybrid recovery high school. The program maintains close ties to the surrounding community for not just financial support but potential sources of employment and options for therapy and faith. The average length of a stay is 90 days and no referral is required. Residents cook meals and are taken shopping weekly. Costs are $5,800 for the first 30 days, or $9,800 if detox is required. Each additional month is $540.

Where Can I Go? For more information about The McShin Foundation or to seek help today, visit www.mcshin.org or call 804.249.1845. The McShin Foundation is located at 2300 Dumbarton Road, Richmond, VA 23228.

C Recognize Signs of Relapse: For those with

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

Quiz: Are You an Addict or Alcoholic? If you are questioning whether you or a loved one has a Substance Use Disorder, scan the QR code provided to visit www.ourhealthvirginia.com/ www.OurHealthRichmond.com 33 mcshin to take The McShin Foundation’s quick survey.

D Discover Effective Ways to Avoid Your Addiction: How will you respond when

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

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

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

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

MYTH VS

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

ARE YOU READY TO RESET? A New Year’s resolution is all about tyranny. You’re forced to make a life change starting on a date that is less than ideal. A health reset is all about freedom. You’re given the power to make a change at a time that sets you up for ultimate success. Are you ready to reset in one of these areas? Consider the options discussed in this article, or schedule an appointment with your primary care doctor to discuss other concerns and the best steps for realizing improvement and put some action behind your decision. EXPERT CONTRIBUTERS Tracey Adler, PT, DPT, OCS, CMTPT, founder of Orthopedic Physical Therapy, Inc in Richmond. Kyle McCall, MEd, LPC, BC-THM, supervising counselor and president of Triple Willow Mental Health in Richmond. The McShin Foundation in Richmond.

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

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

words | SUSAN DUBUQUE

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

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

June 12, 2018:

Where Did the Idea Come From?

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

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

June 10, 2018:

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

June 14, 2018:

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

Rick and Tracey Ridpath with their two daughters.

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

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

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

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

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

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

June 16, 2018:

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

Next stop: UNOS. UNOS is the United Network of Organ Sharing — the organization that manages the distribution of organs among transplant centers in the U.S. They happen to be based right here in Richmond. For more information, visit www.unos.org. 38 OurHealth | The Resource for Healthy Living in Greater Richmond

June 17, 2018:

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

Many, many blood tests

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CT scan

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Various cancer screenings

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Chest x-ray

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

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EKG

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Stress test

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Psychological evaluation

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Interviews with two social workers and a registered dietitian

ECHO cardiogram

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

Zenobia Diamond, kidney recipient

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

June 19, 2018:

Will I Miss My Kidney?

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

Post surgery run, only 16 days after surgery.

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

June 21, 2018:

Who Will Get My Kidney? Carrie Bradshaw got to write about “sex in the city.” I get to write about my kidney in the city — or maybe my kidney in the country. I’m not sure where — or more accurately who — my kidney will call home after July 10. During the screening process, I was asked numerous times how I feel about the fact that I may never know the identity of my kidney recipient. 40

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

Susan’s last marathon training before surgery.

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

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

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

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

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

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

June 23, 2018:

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

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

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

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

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

June 27, 2018:

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

July 1, 2018:

How Far Would You Go? In November 2006, after I finished running an 8K, I dashed home so I could watch the Richmond Marathon as the runners headed down Forest Hill Avenue. It was late in the race. The elite runners had long since crossed the finish line, yet I was mesmerized by the individuals still out there on the course. They were not 24 years old, whip thin or 6’2”. In fact, they were older, shorter and heavier than I ever would have envisioned, and in some cases, physically challenged. (I would never refer to these fine athletes as physically disabled). 42

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

Features • Share Your Spare

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

July 5, 2018:

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

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

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

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

C Supporting

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

D Learning something new. By working in the healthcare

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

E Reconnecting with old friends. The moment I started

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

F Making

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

Susan before surgery.

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

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

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

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

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

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

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

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

YAYA farewell to Susan’s kidney party.

July 9, 2018:

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

I Have A Choice

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

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

I’m Over The Hump

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

July 13, 2018:

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

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

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

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

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

July 24, 2018:

Affirming My Decision

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

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

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

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

Julie Graham, Susan Dubuque’s kidney transplant recipient.

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

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

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

July 26, 2018:

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

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

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

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

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

But my journey isn’t quite over. I have shared my kidney with a 53-year-old female. And I can’t wait to meet her!

OurHealth | The Resource for Healthy Living in Greater Richmond

August 23, 2018: Walk The Walk

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

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

October 2, 2018:

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

November 1, 2018:

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

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

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

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

804.289.4941

www.henricodoctors.com/service/ transplant-services

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

804.628.0711

www.vcuhealth.org/transplant

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

800.543.8814

www.uvahealth.com/services/ transplant

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

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Putting A New

Heart Healthy

Lifestyle

Pattern Into Practice words | AMERICAN HEART ASSOCIATION AND OURHEALTH RICHMOND STAFF

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

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

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

The Takeaway » »

» » »

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

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

•

DETERMINE WEIGHT GOALS: If you are trying not to gain weight, don’t eat more calories than you know you can burn up every day.

•

ADJUST PHYSICAL ACTIVITY ACCORDING TO GOALS: Increase the amount and

intensity of your physical activity to burn more calories.

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

DOWNLOAD THIS > The American Heart Association’s Cold Weather Fitness Guide. Visit www.ourhealthvirginia.com/ coldweatherfitguide to download your copy.

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

Eat an overall healthy dietary pattern that emphasizes:

A B C D E F

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

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

Eat Fewer Nutrient Poor Foods.

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

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

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

What’s Your Move? Everyone needs physical activity to stay healthy, but fitting fitness into our busy daily routines can sometimes be challenging. That’s where Move Your Way comes in. Move Your Way is a physical activity campaign from the U.S. Department of Health and Human Services promoting recommendations from the Physical Activity Guidelines for all Americans. Visit www.health.gov/ moveyourway or scan the QR code provided to access interactive tools, videos, motivational tips, fact sheets and more for adults and children that make getting active awww.OurHealthRichmond.com little easier. 49

Richmond Care Connection

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

OurHealth Richmond’s Care Connector helps you start your search for local experts and resources in Richmond that may assist you in realizing your health goals.*

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

NUTRITION COUNSELING RESOURCES

B C

Choose fiber-rich whole grains for most grain servings.

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

E F

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

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

H I

Cut back on beverages and foods with added sugars.

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

» »

» » »

Virginia Academy of Nutrition and Dietetics P.O. Box 7061 | Fairfax | 703.815.8293 www.eatrightvirginia.org VCU Health System Nutrition Clinic 1200 East Broad Street, West Hospital, 4th Floor East Richmond | 804.828.0970 www.vcuhealth.org/services/gastroenterologyhepatology-and-nutrition/subspecialties/nutrition-clinicgastroenterology Diabetes Care Center at CJW Medical Center 7101 Jahnke Road | Richmond | 804.228.6750 www.cjwmedicalcenter.com Sharon Upton, RD 3800 Stillman Parkway, Suite 201 Richmond | 804.346.9866 www.richmondvadietitian.com Specialty Nutrition & Health 2727 Enterprise Parkway, Suite 100 Henrico | 804.864.1998 www.specialtynutritionandhealth.com

FITNESS RESOURCES

» » » » »

REDEFINE: RVA 2609 W. Cary Street | Richmond | 804.213.0000 www.redefinerva.com 9Round Fitness: 30 Min Kickbox Fitness 3442 Lauderdale Drive | Henrico | 804.447.6884 www.9round.com/fitness/Henrico-VA-x8882 acac Physician Referred Exercise Program (p.r.e.p.) Visit website for locations and contact information. www.acac.com/short-pump/p-r-e-p/ YMCA of Greater Richmond Visit website for locations and contact information. www.ymcarichmond.org Svetness In Home Personal Training Visit website for locations and contact information. www.svetness.com/personal-trainer-richmond-va/

SMOKING CESSATION RESOURCES

» »

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

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

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

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

Live Tobacco Free

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

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

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

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WIN A

Visit www.ourhealthrichmond.com/infuserbottle by scanning the QR code provided and take our short Food and Fitness quiz for your chance to win a Move More Infuser Bottle!

The Move More Infuser Bottle from the American Heart Association is perfect for helping you stay hydrated throughout the day – whether you’re at home, in the office or at the gym. Plus it’s your daily reminder to stay active and keep moving. The bottle holds up to 25 ounces, features a flip up spout and carry handle and includes an infuser container that easily attaches to the lid. Fill container with your favorite fruits and/or vegetables to give yourRichmond water a little extra kick. OurHealth | The Resource for Healthy Living in Greater

MOVE MORE 50 INFUSER BOTTLE!

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

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OurHealth | The Resource for Healthy Living in Greater Richmond

Aging Well WISDOM • DIGNITY • SUPPORT

Making

Dysphagia

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

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

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

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

D E F G H

Strokes Hypertension Diabetes Thyroid disease Brain or spinal cord injuries

Dysphagia By The Numbers

15 million

Dysphagia impacts 15 million Americans

1 million

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

Aging Well

• WISDOM

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

Drooling

•

A feeling that food or liquid is sticking in the throat

•

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

•

A sensation of a foreign body or lump in the throat

•

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

•

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

•

Voice change

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

Pneumonia and upper respiratory infections

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

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

Dehydration —

people who cannot drink properly are unable to hydrate themselves.

75% of nursing home residents experience some degree of dysphagia

1 in17

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

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

50% of all Americans over 60 will experience dysphagia at some point Source: www.vitalcaretech.com

Thermal stimulation (application of cold to the throat area) has been commonly used. New treatments are evolving, including the use of neuromuscular electrical stimulation (NMES) and surface electromyography (EMG), in which feedback about the muscle’s activity level encourages the patient to swallow. In extreme cases, surgery may be required; for example, if a muscle in the throat or esophagus is too tight, it may need to be dilated or released surgically. Continued on page 56...

Aging Well

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

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

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

Avoid talking while eating.

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

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

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

Eat in a relaxed atmosphere, with no distractions.

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

Making Dysphagia Easier to Swallow

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

•

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

SLPs

Gastroenterologists

Surgeons

Otolaryngologists

Dietitians

Neurologists

Nurses

Radiologists

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Graphic Source: International Dysphagia Diet Standardization Initiative (IDDSI) ...Continued from page 54

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

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

Maintain a Positive Mindset Dysphagia is a frustrating problem, but it’s important to remember that with time, help, and support, many patients recover completely. Working together, a qualified medical provider can help you improve your ability to swallow safely, while a dietician can help make sure you’re eating the right foods. Combined with expert assistance and the support of friends and family, the right knowledge and a positive mindset are key to improving or even eliminating a patient’s dysphagia and living a full and enjoyable life. Continued on page 58...

OurHealth | The Resource for Healthy Living in Greater Richmond

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

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

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

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

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

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

COMMUNITY CARE CONNECTION: These Richmond-based medical experts specialize in diagnosing and/or treating dysphagia: Richmond ENT

8700 Stony Point Parkway Suite 110 | Richmond 804.622.3782 www.richmondent.com

Richmond Gastroenterology Associates Offices throughout Greater Richmond 804.330.4021 www.richmondgastro.com

...Continued from page 56

Myth vs. Reality: DYSPHAGIA

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

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

Myth: Tucking Your Chin is Always Safe

Lisa Edwards-Valad, PT

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

8226 Meadowbridge Road Mechanicsville | 804.764.1000 www.shelteringarms.com

Myth: You Should Never Use Straws

Sheltering Arms, Hanover Rehabilitation Center

Sheltering Arms, Midtown Center Alyssa Miller, PT 2805 West Broad Street Richmond | 804.764.5275 www.shelteringarms.com

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

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

Myth: An SLP-Recommended Dysphagia Diet is Forever Medical provider recommended diets compensate for swallowing problems during rehabilitation and change according to the patient’s progress. You can always ask for a reassessment if you’re unhappy or are struggling with your modified diet. SOURCES Bons Secour Physical Therapy – www.bonsecoursphysicaltherapy.com Jackson Siegelbaum Gastroenterology – www.gicare.com Medbridge – www.medbridgeeducation.com Richmond’s Ear, Nose and Throat Specialists – www.richmondent.com Tactus Therapy – www.tactustherapy.com Vital Care Technology – www.vitalcaretech.com

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Healthcare Jobs T H AT C A N S TO P A

MIDLIFE CRISIS words | JENNIFER LAMONT

Half the people at your company are seriously considering a career change right at this moment, whether they’re 35 or 55. If you happen to be at the older end of that range group, you may doubt your ability to land a new job or learn a whole new set of skills. But career statistics show that may be all in your head. It’s never too late to change direction and drive yourself down a completely new career path. Statistics also show the days where employees stick with a company for as long as possible, regardless of job satisfaction, are also becoming a thing of the past.

There’s room for you in healthcare even if you faint at the sight of blood. With more people living longer and putting off retirement, employees in their 40s, 50s and 60s are working long into their golden years and searching for more purpose in what they do for a living. That can mean changing career fields entirely. For many, the answer lies in healthcare.

A 2015 survey conducted by the American Institute for Economic Research (AIER) showed more

than HALF OF OLDER WORKING ADULTS are UNSATISFIED in their current jobs and want to CHANGE CAREERS. And each year, between one and two million midlifers do so successfully.

www.OurHealthRichmond.com

Health A-Z

• INSIGHT

Still, because of an aging population, new technologies and medical advances, no other industry offers more opportunities and consistent, faster growth, according to the BLS. Even for those who don’t handle blood or needles very well – or can’t see themselves surviving chemistry classes – there are hundreds of other types of jobs in the medical industry.

And with 10 out of the 20 fastest growing occupations predicted to be in the healthcare field by 2026, according to the Bureau of Labor Statistics (BLS), there’s room for both new graduates as well as midlife career-changers. But, fair warning: there is still competition – even for nursing positions. As someone who’s changing careers, MYTH VS. REALITY: you’ll likely bring valuable skills to a There are Only Jobs in new job, but you’ll also Healthcare for Doctors be competing with and Nurses thousands of other One of the biggest misconceptions applicants. about working in healthcare is that there are only clinical jobs available – such as for doctors and nurses. True, these are the positions with the most people but there are other types of healthcare jobs with opportunities to advance and specialize, like information technology, cybersecurity, data analysis and management and healthcare administration.

In fact, some of the highest-paying healthcare jobs, like information technology, cybersecurity and healthcare administration don’t involve direct patient care or require a traditional medical background. Advances in clinical data are allowing healthcare professionals to deliver better care, but patient information needs to be better protected against increasing strategic attacks. Cybersecurity experts say that during 2018, the healthcare industry saw an average of 32,000 intrusions per day, per organization. As cybercriminals become more sophisticated in their approaches, jobs will expand to keep up with the threat.

DID YOU

KNOW?

STOLEN HEALTH CARE DA 20 times TA can b more VA e 10 to LUABLE MARKET on the B than cred LACK it card in accordin formatio g to RAN n, D, a rese organiza arch tion that d e velops so public po lutions to licy chall enges to commun help mak ities thro e ughout th e world sa and more fe r secure.

In Virginia, the demand for information management workers is above the national average and keeps growing. That trend continues in other types of jobs, such as healthcare administration, allied health positions and more patient-centered jobs such as nursing or medical support staff. So, whether you choose to take care of patients or are more comfortable in a lab or office setting, jobs in the Richmond area are plentiful. Here are some the top healthcare jobs in Richmond and beyond, along with the outlook for local opportunities.

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Top 5 HEALTHCARE JOBS in Richmond If You’re Not a Doctor

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HIT professionals can branch into various fields depending on their existing skill set and interest. Because of new requirements in electronic health/medical records (EHR/EMR) and the addition of thousands of new medical codes, professionals can go into EHR maintenance, coding, analytics or project management. The BLS says there are more than 1,200 new HIT job openings in the Richmond area each year.

2. HEALTHCARE ADMINISTRATOR Many people transitioning from other fields into healthcare find that health administrator positions are a natural choice because of their existing skill set. Handling marketing, human resources and working in diverse settings, administrators work to ensure healthcare organizations are operating in ways that are sustainable, cost effective and up to standards. According to the BLS, the Richmond area is a particularly strong location for opportunities, estimating the 300 new jobs will open up each year with salaries exceeding the national averages.

3. REGISTERED NURSE (RN) No surprise there; nurses have always been in demand. Providing patient care and education, along with supporting doctors and patient families, registered nurses can work with an ADN (Associate Degree in Nursing), BSN (Bachelor of Science in Nursing) or MSN (master’s level). Most hospitals prefer BSN or MSN degrees. By 2026, the BLS projects that Virginia will have almost 4,500 annual job openings for registered nurses.

4. RADIOLOGIC TECHNOLOGIST (RADIOGRAPHER)

Five Healthcare Jobs that can Stop a Midlife Crisis

1. HEALTH INFORMATION TECHNOLOGY (HIT) PROFESSIONS

Operating and maintaining radiology equipment and performing diagnostic imaging exams such as x-rays, CT scans, mammograms and MRIs, radiological technologists can work with an associate level degree. However, many radiologic technologists with a four-year bachelor’s degree can specialize in certain areas (such as MRI), which increases both earning potential and supervisory eligibility. The Richmond area has a higher than national average in job growth for this position, with an average of 300 jobs opening each year.

5. RESPIRATORY THERAPIST (RT) Caring for patients who have trouble breathing, respiratory therapists help people of all ages with both chronic conditions (such as asthma and emphysema) to emergency situations like heart attacks or drowning. As the population ages and more people enter long-term facilities, the demand for respiratory therapists is projected to grow much faster than the current average of 23 percent. According to the BLS, this is still faster than average for all occupations. Like radiologic technologists, respiratory therapists can work with an associate degree but hospitals usually prefer bachelor’s degrees.

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Community Care

CONNECTION DEPARTMENT OF LABOR: Research the Department of Labor’s Bureau of Labor Statistics on Healthcare Jobs. www.bls.gov/ooh/healthcare/ home

COMMUNITY COLLEGES: Check out local community colleges in Richmond for on courses and degrees offered. www.vccs.edu

CAREER SITES: These jobs may take a little extra education beyond what you may already have. But chances are, if you’re executing a mid-life career change, you’re bringing a bigger skill set to the exam table than you may realize. Transferring as much of your existing skill set and knowledge to a new career will not only help you successfully make the transition, but also benefit your employer. Changing careers takes courage. There will be naysayers, no doubt, who won’t hesitate to tell you there’s obviously a mid-life crisis going on. But in today’s job landscape, changing careers is common. Because people are working longer, pursuing new goals and dreams at 40 – or even 50 – isn’t such a big deal anymore. With the healthcare industry adding more stable jobs than any other occupational field in the coming years, it’s a natural choice for many workers who feel like something’s missing. Increasing job satisfaction, happiness, and job stability is important at any age. With relatively little extra education and training, these five jobs offer a chance to change your life without starting all over. SOURCES American Institue for Economic Research – www.aier.org Becker’s Health IT and CIO Report – www.beckershospitalreview.com Bureau of Labor Statistics – www.bls.gov

ON THE WEB

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Career sites like Glass Door list job descriptions, open positions and estimated salary ranges for all types of healthcare positions, including the ones you didn’t know existed. www.glassdoor.com

NETWORKING EVENTS: Attend networking events and health fairs whenever possible and talk to those in the field. www.meetup.com/topics/ networking-events/us/va/ richmond

TRY BEFORE YOU BUY: Check listings for local healthcare Internships and volunteer positions to help you decide whether you even like the healthcare environment before you begin to invest in additional degrees or training.

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Funny BONE HUMOR • SEARCH • CHECK

OURHEALTH ADVERTISER DIRECTORY 9

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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 Richmond.

68 Medical Facilities of America 44 Morningside in the West End Morningside of Bellgrade 25, 35 Orthopedic Physical Therapy 57 Pink Ribbon Boutique 35 Renew Health and Wellness 32 Richmond Acupuncture Care

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

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CONGRATULATIONS

JONIE MANNING of Richmond

Jonie Manning was the first person to email the correct seven differences in last issue’s Funny Bone.

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

30 Triple Willow Mental Health 27 Valley Denture Care 39 VCU Health 3

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34 Virginia Farm Bureau 60 Virginia Urology 67 Westminster Canterbury 59 Westport Rehab & Nursing Center

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