May 2018
contents 5-10
News and regular columnists
11 Fractures – A Major Health Risk That Is Preventable
12 How to grow and keep
your Bones healthy
20 The Latest in Non-Invasive
24 ‘Media Anxiety’– what is it and
the Cellphone ‘Addiction’
15 Exercise. The ‘Fix’ for kids
who are glued to the Phone
16 10 Best Exercises for Obese People
18 11 most frequently asked
questions about Sex
19 Essential Oils for Bone health
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AND BONE DENSITY
how it can be stopped
What Is It and How Is It Treated?
27 How Can Eating Fruits Help
Me & the Planet
28 “SMILE” Vision Surgery
Debuted Statewide in Nashville
30 Following Simple Guidelines Can Reduce Injury and
OVER 15 DIFFERENT SPECIALITY SERVICES & PROGRAMS!
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STRENGTH
26 The Mysteries of TMJ
14 How to kick
Beauty Treatments
KEEPING MUSCULAR
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Local and National Health & Wellness News
Don’t forget Mother’s Day: May 10th
Plan something special for your Mom to show how much you appreciate her on Mother’s Day! But do you how and when Mother’s Day started? The modern holiday of Mother’s Day was first celebrated in 1908, when Anna Jarvis held a memorial for her mother at St Andrew’s Methodist Church in Grafton, West Virginia. Her campaign to make Mother’s Day a recognized holiday in the United States began in 1905, the year her mother, Ann Reeves Jarvis, died. She believed a mother is “the person who has done more for you than anyone in the world”. In 1914, Woodrow Wilson signed a proclamation designating Mother’s Day, held on the second Sunday in May, as a national holiday to honor mothers. Although Jarvis was successful in founding Mother’s Day, she became resentful of the commercialization of the holiday. By the early 1920s, Hallmark Cards and other companies had started
This month’s Healthy recipe
selling Mother’s Day cards. Jarvis believed that the companies had misinterpreted and exploited the idea of Mother’s Day, and that the emphasis of the holiday was on sentiment, not profit. Jarvis argued that people should appreciate and honor their mothers through handwritten letters expressing their love and gratitude, instead of buying gifts and pre-made cards. (Source: Wikipedia).
Nutritious and Delicious Fresh Nut Milk
Some Mother’s Day events in Nashville:
by Kim Yokely
• “Generous Helpings” benefiting Second Harvest Food Bank @ City Winery Nashville – May 10 • Wine & Chocolate Pairing: presented by Tempered Chocolate @ City Winery Nashville – May 10 • Mother’s Day Tea & Fashion Show @ Andrew Jackson’s Hermitage: -May 12 • Mother’s Day with Brian McKnight @ Schermerhorn Symphony Center – May 13 • Bubble Guppies Live! Ready to Rock @ TPAC – May 13 • Iroquois Steeplechase @ Percy Warner Park – May 12 • Musicians Corner ft. Nikki Lane, Lillie Mae, and more @ Centennial Park –May 12
I am sharing my fresh nut milk recipe because its so easy and takes only minutes to prepare. I do not soak the nuts overnight but do so if you prefer. Nut Milk is a better than drinking mucous causing milk from animals or soy. This recipe is not recommended to be used in baking recipes that require heat. Even though, I don’t suggest cooking with this fresh nut milk it is excellent in a bowl of cereal, granola or oatmeal. Please note: THIS RECIPE IS BEST SUITED IF YOU OWN A VITA-MIX OR BLENDTEC BLENDER ANY OTHER BRAND, THE CONSISTENCY IS NOT SMOOTH AND SILKY. If you do not own one of these blenders then you will have to hand squeeze the milk by pouring the contents of the blender into a cheesecloth bag and tie a knot before squeezing the milk from the bag.
For the complete list of events and a guide to special Mother’s Day Brunch Menus, go to www.visitmusiccity.com
Ingredients: • 1 cup of Raw Almonds or Raw Walnuts • 4 cups of Distilled or Filtered Water • 8 Medjool Dates (take out the seed) • 1 inch of Fresh Ginger Root • A pinch of Cinnamon Powder • 1 cap full of almond extract • 3/4 cup of ice
Local Political Health News The Tennessee Legislature passed a bill aimed at imposing work requirements on people receiving Medicaid benefits. Some Healthcare advocates criticised the vote saying it wastes taxpayer funds and punishes mothers when they lose their jobs. “The bill recklessly puts thousands of vulnerable children, seniors and people with disabilities at risk that the state system will cost them their health coverage,” Michele Johnson, executive director of the Tennessee Justice Center continued in her statement. She said lawmakers should concentrate their efforts on expanding the healthcare program, like other states. The measure would require ablebodied people without children under the age of 6 to spend 20 hours a week
working, volunteering or attending school. Meanwhile the sponsor of a bill that would legally allow some Tennesseans to use Medical Cannabis killed the proposal Tuesday. Sen. Steve Dickerson, R-Nashville, said he did not have the support to advance the measure in the upper chamber. “I think the better decision at this point is to put it in the general sub for the summer” he said, But opponents say that loosening the state’s ban on all forms of marijuana would be a safety risk. While, proponents of the measure were optimistic about the bill’s chances this year, given Harwell’s backing of it, the fact that so many legislators are not seeking re-election and rising public support. (Courtesy: www.tennessean.com).
Place all ingredients in a Vitamix or Blendtec Blender for 50 seconds to 2 minutes. The fresh nut milk should have a smooth silky consistency. Add more dates or cinnamon if desired. Use 1 cup of this milk as a base for fruit smoothies or add cacao powder to create cacao milk! Store fresh nut milk in the refrigerator and drink within 3 days. Shake before use because ingredients may separate. Enjoy this nutritious and delicious milk.
Kim Yokely is a Certified Massage Therapist, Cranial Sacral Therapist, Reflexologist, Aromatherapist and Celebrity Vegan Chef that travels between Nashville, Los Angeles, Atlanta, Detroit and D.C. you can find her on Instagram@thebalmlifestyle
Joke: “The worst time to have a heart attack is during a game of charades.” 5
For more news go to: www.healthandwellnessnashville.com
Williamson County rates well in ‘Healthiest Community’ Rankings According to the 2018 rankings of the top 500 Healthiest Communities nationwide, only one county from Tennessee made the list. Out of the 500 rankings, Williamson County found itself ranked at No. 23. In order to determine the rankings, U.S. News evaluated 3,000 communities through 80 different metrics in 10 categories: population health, equity, education, economy, housing, food & nutrition, environment, public safety, community vitality, and infrastructure. “Research has shown that in the United States, your ZIP code is a greater predictor of your life expectancy than your genetic code,” Mark T. Bertolini, chairman of the Aetna Foundation
Restaurant Review: Paul Rowney
and chairman and CEO of Aetna, said. “In other words, where you live has a significant impact on your overall health.” The top 10 healthiest communities in the United States are: Falls Church City, VA Douglas County, CO Broomfield County, CO Los Alamos County, NM Dukes County, MA Fairfax City, VA Hamilton County, IN Routt County, CO Ouray County, CO Loudoun County, VA For the full list of rankings: www.patch.com
Juice extraordinaire!
A
fter hearing from many friends that I needed to go to the Franklin Juice Company and try their Acai bowl, I decided to venture out one cold April morning; not knowing what to expect and honestly kind of skeptical about how anything so “amazing” was going to await me. Boy was I in for a great surprise! I went to the 12 South location in Nashville; a very industrial chic type of place. The tables were spread out nicely; you didn’t feel like you were on top of each other; it was clean and had a good vibe about it. People came and went the whole time I was there, many carting out yummy looking juices and lots taking Acai bowls like I was itching to try.
Three Eye exercises you should do to improve your Eye health Lauren Mazzo writing on www.shape. com discuss why we should exercise our eyes like we do any other part of our body. “They’re simple drills that improve your eye’s ability to move around and focus on targets, similar to the way you can do agility or flexibility drills to move farther and faster on your feet. Here, three eye exercises to try and why you should make time for them in your wellness routine”. None of these exercises are designed to cure near of afr sightedness. For one, you should try to follow the 20-20-20 rule if you’re at a computer all day. Supplement with these simple exercises each day or a few times a week to improve the flexibility and efficiency of your visual system. 1. Eye Stretches A. Place your fingers in “steeple position” and hold them about a foot away from your face. B. Keeping your head still, move fingers as far to the left of your eye as possible and hold for 5 seconds. C. Repeat, moving fingers to the right, then up, then down. Repeat 3 times a day.
2. Focus Flexibility A. Sit comfortably with something to read about 6 inches from your nose and something to read about 10 feet away. B. Focus on the far target and hold for 5 seconds. Then switch your gaze to focus on the near object and hold for 5 seconds. C. Take note of how quickly you can make things clear and the comfort of your eyes at each distance. Repeat 10 times a day. 3. Eye Push-Ups A. Hold a pencil at arm’s length. Looking at the pencil, slowly move it inward toward your nose, keeping it single as long as possible. B. If the pencil “splits into two” before reaching your nose, stop moving the pencil and see if you can make it singular again. If the pencil becomes singular again, keep moving the pencil toward your nose. If not, slowly move the pencil away until you only see one pencil. Then slowly move the pencil toward your nose again. Repeat for 3 minutes a day. Courtesy www.shape.com/
With a choice of six different types of bowls, I chose to go with the Gogo; a delicious bowl of frozen Acai, topped with fresh Pineapple and Blueberries, crunchy chunks of Granola, shaved coconut and cashews and drizzled with local honey. Every bite was pure bliss and I could have cared less that I was eating something frozen when it was 40 degrees outside; I felt like I was in a tropical paradise! I can honestly say, it has started an obsession and I’ve been back several times already to get my new “Acai bowl fix”. Whether you’re looking for a healthy breakfast or lunch alternative, or just wanting a dessert that doesn’t leave you feeling guilty, head to your closest Franklin Juice Company as soon as you can! And even better?
You should consult an eye doctor before going crazy with eye exercises!!
Joke:
“I went to the doctor this morning and told him I felt run down. ‘Why do you feel that?’ he asked. ‘Because,’ I replied, ‘I’ve got tire marks on my legs.’” 7
“With every juice & Açaí bowl you purchase, you are helping support the hard-working organic farmers who refuse to spray our fruits and veggies with toxic chemicals”, says founder Brett Henry.
Address: 2301 12th Ave S #102, Nashville, TN 37204 Hours: Open Monday-Sunday 7.00am-7.00pm Menu: www.franklinjuice.com Order: doordash.com Phone: (615) 750-2992 Also: The Factory at Franklin 230 Franklin Rd, Franklin, TN 37064 Phone: 615-905-8629
For more news go to: www.healthandwellnessnashville.com
Take aways from World Book Day
It was World Book Day on April 23rd. If you thought book reading to just be a great way to kill time or a fascination, you’ll be glad to know that there are science-backed benefits of reading books. (Courtesy: www.thehealthsite.com). These include: Mental exercise: Reading is like a pleasant form of exercise for your brain and that way helps improve the cognitive functions of your brain.
PERSONAL ADVICE: ASK DR. LISA
Reduces stress: Stress has become the biggest killer these days. A stressful mind only brings in ill physical and mental health. Reading books can take you away from the things that are stressing you into a different world. Improved memory power: Reading helps improve your memory by acting as a memory exercise for your brain. Improved analytical skills: A book is a virtual world that you feel you are involved and it helps you improve your analytical skills as it proceeds. Hones concentration skills: Reading books helps you concentrate better and induces patience in you. Reading a book requires a lot of focus and by time, it trains your mind to concentrate better. Maintain blood pressure and burns calories: Reading is a brain activity that also helps burn some amount of calories and help maintain your blood pressure levels.
Applying your work success to relationships
O
Advocate for your marriage or commitment.
Take responsibility for the health of your relationship.
Marriage is an investment not only in your partner, but also in your relationship. Even when things become difficult, honor your commitment by putting in the work needed to sustain a healthy marriage.
You and your spouse are responsible for the state of your marriage. Acknowledge that your beliefs, choices, and behaviors all play a role in your relationship, and strive to make decisions that support your bond.
Elderly need to drink more after exercise
Older people should drink more water to reap the full mental benefits of exercise, new research suggests. The study explores the association between hydration before and after exercising in older adults. Dehydration has been shown to impair exercise performance and brain
ver 20+ years of working with executives and their families I have found that work success can translate into marital and committed relationship success. True, all relationships are unique- but as an executive marriage advisor, I like to share the following principles for cultivating strong marital and committed relationships with my clients:
Exhibit the behaviors you hope to see in your spouse.
function in young people, but less is known about its impact on older populations. “Middle-age and older adults often display a blunted thirst perception, which places them at risk for dehydration and subsequently may reduce the cognitive health-related benefits of exercise,” a team of New England-based researchers wrote.. The research team tested the volunteers’ before they exercised and divided them into two groups – normal hydration and dehydrated – based on their hydration status. The normal hydration group showed noticeable improvement in the completion time of the trail-making test after cycling when compared to their pre-cycling test. The dehydration group also completed their post-cycling test more quickly, but the time reduction was not significant. “This suggests that older adults should adopt adequate drinking behaviors to reduce cognitive fatigue and potentially enhance the cognitive benefits of regular exercise participation,” the researchers wrote.
If you want to be with a kind, considerate person, you too need to adopt these attributes. Lay the foundation for a successful marriage by acting in a way that makes you proud. Show your spouse you love and respect them to nurture your relationship.
Give more than you hope to receive. Treat your partner the way you would like to be treated — and then go the extra mile. Be the example, even if you do not believe your spouse is giving back what you are putting into the marriage. Live without expecting reciprocity.
Determine who you are. Clarity about who you are and where you are headed brings feelings of purpose and fulfillment. By discussing what you want and encouraging your spouse to do the same, you will build a framework to evaluate your desired outcomes.
Continue building your relationship skills. Few couples put in the time to actively improve their relationship skills. It’s important, however, that you work to continually strengthen your bond.
Joke:
Q: Does an apple a day keep the doctor away? A: Only if you aim it well enough. 9
Society conveys that spouses should consider divorce when things are no longer “fun” or “easy.” Rather than accepting this outlook, view your marriage as the most important relationship you have. Remember that your union is sacred.
Commit to your spouse or partner.
Aim for personal growth.
The challenges we face help us learn and grow. Couples who stay together through difficult times report that their marriages are happier and stronger. Aim to improve yourself, and your marriage will improve too.
Learn from other successful relationships.
Those who have not witnessed other happy marriages or committed relationships often struggle with their own relationships. Remember that your example will give future generations a framework for their own success.
Remember that anything is possible.
If you want to enjoy a thriving marriage, you must put in the time to nurture your relationship. This will not occur organically any more than your next raise or promotion. Pinpoint your goals and put in the work to achieve them. Ultimately, the power to transform your marriage is in your hands. It is the result of the actions you take, for you have considerable power over your thoughts and attitudes. For more help with fighting fairly, contact Dr. Lisa M. Webb at the Body & Mind Consulting Associates Group: www.bodymindtn.com. Her latest book: “Boardroom to Bedroom, Using your Executive Success for your Marriage” is available at www.amazon.com
For more news go to: www.healthandwellnessnashville.com
Keep fit while waiting for the Train
Nutrition for a Healthy Life
The newest train station on the Music City Star railway is expected to open this summer in Lebanon. The hope is that it will help ease interstate congestion while giving riders a direct commute to Nashville, without the worry of getting to work on time because of a crash on the interstate. Workers broke ground on the new ‘Hamilton Springs’ Music City Star Station 12 months ago. This train station is the first in that area being built within a development.
What is a Wellness Coach? By Karina Hammer, Certified Holistic Wellness Coach
Is it because they think smoking cigarettes and drinking too much are extending their lifespan? Of course not. Information is not the problem. Changing behavior is. If we want to reverse the epidemic of chronic disease, we can’t just tell people what to do. That doesn’t work. We need to help them develop healthy habits and let go of bad ones.
Have you ever made a health commitment, only to fall off the wagon a few weeks (or even days) later? Have you ever known exactly what you needed to do, but struggled to find the motivation to do it? Have you ever received a treatment plan from a doctor or other practitioner that you’ve had a hard time putting into practice? Most of you answered “yes” to at least one of those questions. How do I know that? According to the CDC, only six percent of Americans engage in the top five health behaviors: maintaining a healthy weight, not smoking, drinking moderately, getting enough sleep, and staying physically active. Why do 94 percent of people fail to embrace these healthy habits? Is it because they don’t know that sleep and exercise are important?
Travelers will be able to live and shop, and then walk right over to the new train stop when they want to go to Nashville. Right at the Station is a Spa, a coffee shop and restaurants and a fitness center. The train journey to Nashville takes about an hour.
Apps For Improving Your Love & Sex Life Questions about these delicate subjects? There’s plenty of help out there but www.bustle.com decided to list some of the best Apps to help you with those awkward concerns or problems. Their list includes: Juicebox “Through tips, how-to guides, and a messaging service, Juicebox allows you to ask experts those burning questions, it opens up the conversation, right through your phone”. Jyst Think of Jyst as being able to ask all of your friends a question at the same time. It’s crowdsourced advice that comes from women, so you can get some guidance if you’re struggling with a person you’re dating or even just deciding whether or not to go out with someone.
Wellness coaches are encouraged to do detective work and acquaint themselves with a client’s unique constitution: coming up with a protocol that works best for the individual. Wellness coaches holistically treat each individual with nutrition, with a wide array of healing foods, including the use of herbs, supplements, and counseling/listening/ problem-solving skills to address the underlying problems of nutritional imbalance.
iKamasutra “Not sure how to spice things up? This iKamastura app will not only give you a new position, it’ll let you know how difficult it is and what category it falls into”. Desire A sexy game for couples where you can set dares for each other and more, the Desire app is designed to keep you inspired and connected. Tabú Discreet, candid sex ed right on your phone? That’s what Tabú is all about. For the complete list and more information: www.bustle.com
Beware of ‘Scam’ Healthcare calls
A wellness coach helps a client find a protocol that works for each client. Each person has a different story, constitution, health history, illness, eating habits, and even genetic, blood type, racial, and ancestral background.
The Tennessee Department of Health is warning the Public of a scam in which people are contacted via telephone asking for health insurance information. The scam reportedly involves a person who calls potential victims from a number that displays as the Tennessee Department of Health. Upon answering, the scammer asks for personal information, including health insurance information. In some instances, the caller states he or she is calling on behalf of BlueCross BlueShield. The Tennessee Department of Commerce & Insurance’s Division of
Karina Hammer is a Certified Holistic Wellness Coach and is committed to helping you get to the core of your issues, create a breakthrough in your life and sustain lasting transformation. We will focus on a holistic approach to wellness. Beyond just food and nutrition, you will discover balance in your life; body, mind and spirit. www.karinahammer.com
Consumer Affairs reminds consumers to never give personal information such as name, address, Social Security number, credit card information or medical information to a stranger over the phone. If consumers believe they have been the victim of a scam, the division urges them to report what happened to federal or state agencies. Contact the Tennessee Division of Consumer Affairs at (800)342-8385 or (615) 741-4737, or visit www.tn.gov/commerce/consumeraffairs.html to file a complaint. For more information: www.nashvillemedicalnews.com
Joke: “There was a sign on the lawn at a drug rehab center that said ‘Keep off the Grass.’”
10
Bone Health
Fractures – A Major Health Risk That Is Preventable May is National Osteoporosis Month and Diane Miller Mulloy (pictured) owner of Osteostrong in Nashville looks at how you can develop and keep your Bones healthy.
OsteoStrong Sessions only take about 10 minutes once per week, and won’t leave you feeling fatigued, sweaty, or sore the next day.
I
doubt any of you realize that fractures are the number one cause of hospitalization in women over 55, more than strokes, cancer or heart attacks according to a Mayo Clinic Report. Almost half of women and 1/4 of men will have a fracture in their lifetime. There are over 1.5 million fractures a year leading to more than 800,000 emergency room visits and half a million hospitalizations – many times leading to the loss of independence or even death. A man who fractures his hip has less than a one year’s life expectancy and most are never even tested for bone density. Projected costs to our healthcare system is $474 billion in next two decades. Fractures are a result of three things: bone loss, muscle atrophy and poor balance. We naturally build bone density until our mid 20s, and then begin a gradual decline followed by
a dramatic decline after menopause. Osteoporosis, or weak, porous bones are linked to genetics and body type, hormones, medications, lack of exercise as a youth or teen, nutrition, smoking, eating disorders, illness, and activity level. Consider this analogy: Building your house upon the sand leads to disaster. We all know that you should build your house upon rock. In this analogy, your skeletal system is the rock foundation of your body. In fact, your skeletal system is like rock in many ways; it represents the greatest concentration of minerals in the entire ecosystem of your physical body. Every other part of your physical body is built upon this rock foundation, your skeletal system. Your central nervous system will not allow your muscles to become stronger than what your skeletal system can handle. By the same token, your muscles will weaken as your skeletal system weakens. 11
Research shows that despite widespread belief to the contrary, moderate exercise does NOT prevent or reverse bone loss. In fact, according to science, specifically Wolff’s Law of Bone Remodeling, only intense weight and compression triggers bone growth in an adult, something most of us are not capable of accomplishing in a gym. Likewise, studies show that taking calcium and supplements will not build bone density unless rules of Wolff’s law are met. So how can the average person strengthen their skeletal system safely? Dr. John Jacquish has actually cracked the code. He has developed a unique system that allows just about anyone at any age to experience 4.2 times their own body weight and much more without any injury. We call this Osteogenic loading and it is available at Osteostrong. It is a patented, unique musculoskeletal development system that delivers this stimulus to just about anyone. People who are experiencing this system right now are seeing improvements in their bone density as well as muscle strength, balance, posture and performance because it specifically develops the foundation of your physical body – your skeletal system. And what was once thought to be one of the most difficult systems of the human body to develop turns-out to be one of the easiest once you know the key and have the precise system to deliver it. OsteoStrong Sessions only take about 10 minutes once per week, and won’t leave you feeling fatigued, sweaty, or sore the next day. The small amount of weekly effort needed to generate such incredible results are truly amazing. In fact, Osteostrong has been called the ultimate BioHack – hacking your body to heal itself. May is Osteoporosis Awareness Month. Make it your goal to get your bone density checked, eat nutritious foods, and take action so you won’t be another statistic. Author of this article, Diane Miller Mulloy is owner of area Osteostrong Franchises in Belle Meade and GreenHills as well as Regional Developer for the state of Tennessee. She is a native Tennessean and raised her family in Nashville. She is graduate of Vanderbilt University and has been active in the community as a volunteer and policy maker. For more information: www.osteostrongnashville.com. Tel. 615-651-8953 (Belle Meade) or 615-922-2656 (Greenhills).
Bone Health
How to grow and keep your Bones healthy Protecting your bone health is easier than you think. Understand how diet, physical activity and other lifestyle factors can affect your bone mass. This article, is based on information from The Mayo Clinic and The Physicians Committee for Responsible Medicine.
W
hile it’s important to build strong and healthy bones during childhood and adolescence, you can take steps during adulthood to protect bone health, too.
Why is bone health important?
Your bones are continuously changing — new bone is made and old bone is broken down. When you’re young, your body makes new bone faster than it breaks down old bone, and your bone mass increases. Most people reach their peak bone mass around age 30. After that, bone remodeling continues, but you lose slightly more bone mass than you gain. The higher your peak bone mass, the more bone you have “in the bank” and the less likely you are to develop osteoporosis as you age.
Increasingly, research is pointing to diets rich in fruits and vegetables for promoting bone health. Vitamin C from citrus fruits, tomatoes, peppers, and other fruits and vegetables is essential for making collagen, the connective tissue that minerals cling to when bone is formed. Vitamin K is thought to stimulate bone formation. It is found most abundantly in dark leafy greens like kale and spinach, but is also readily available in beans, soy products, and some fruits and vegetables. Potassium decreases the loss of calcium from the body and increases the rate of bone building. Oranges, bananas, potatoes, and many other fruits, vegetables, and beans are all rich sources of potassium. Magnesium, like calcium, is an important bone mineral. Studies have shown higher magnesium intakes to be associated with stronger bones. “Beans and greens”—legumes and green leafy vegetables— are excellent sources of magnesium.
Vitamin D
What affects bone health?
A number of factors can affect bone health. For example: The amount of calcium in your diet. A diet low in calcium contributes to diminished bone density, early bone loss and an increased risk of fractures. Physical activity. People who are physically inactive have a higher risk of osteoporosis than do their more-active counterparts. Tobacco and alcohol use. Research suggests that tobacco use contributes to weak bones. Similarly, regularly having more than two alcoholic drinks a day increases the risk of osteoporosis, possibly because alcohol can interfere with the body’s ability to absorb calcium. Gender. You’re at greater risk of osteoporosis if you’re a woman, because women have less bone tissue than do men. Size. You’re also at risk if you’re extremely thin (with a body mass index of 19 or less) or have a small body frame because you might have less bone mass to draw from as you age. Age. Your bones become thinner and weaker as you age. Race and family history. You’re at greatest risk of osteoporosis if you’re white or of Asian descent. In addition, having a parent or sibling who has osteoporosis puts you at greater risk — especially if you also have a family history of fractures.
Fruits and Vegetables
Eating disorders and other conditions. People who have anorexia or bulimia are at risk of bone loss. In addition, stomach surgery (gastrectomy), weightloss surgery and conditions such as Crohn’s disease, celiac disease and Cushing’s disease can affect your body’s ability to absorb calcium.
Promoting Bone Building in You and Your Children
Bones are a matrix of collagen (the same material used for building joints and other body tissues), water, calcium, phosphorus, magnesium, and other minerals. Special cells are responsible for making new bone. Here are the most important steps your child can take to help keep these bone-building cells busy:
Exercise
Exercise gives bones a reason to live. When bones are put to work, especially in weight-bearing activities such as running, soccer, basketball, and weightlifting, they respond by becoming stronger and denser. Engaging in physical activity may be the most influential thing your child can do to promote adolescent bone health. Encouraging your children to get away from the computer or up off the couch to enjoy more active pursuits is great way to help them build healthy bones. 12
Vitamin D is a hormone produced by sunlight on the skin. It controls your body’s use of calcium and is an important player in bone building. A lack of adequate vitamin D results in rickets, a serious childhood bone problem. Avoiding rickets is as easy as getting a short daylight walk on most days or having a bowl of cereal with fortified soy or rice milk for breakfast. About 15 minutes of sunlight each day normally produces all the vitamin D your child needs.
Calcium from Plant Sources
Children and adults lose calcium from the body every day, so we need to replenish it. Healthful calcium sources are “beans and greens.” Broccoli, Brussels sprouts, collards, kale, mustard greens, turnip greens, and others are loaded with highly absorbable calcium and a host of other important nutrients.
Here are important steps you and your child can take to avoid excess bone loss: Salt. Researchers have known for a long time that higher salt (sodium) intake leaches calcium from the bones. The kidneys have the job of filtering excess salt into the urine. When they let the sodium pass out of the body, calcium flows out with it. To do this, you may want to eliminate salty snack foods and canned goods with added sodium, and reduce or eliminate salt use on the stove and at the table.
Bone Health
Protein from Animal Sources In 1992, a researcher from Yale University studying animal protein intake and hip fracture rates in 16 countries around the world found that those with the highest meat, fish, egg, and dairy product consumption had the most fractures. Building your child’s diet from fruits, vegetables, grains, and legumes is a good way to reduce this excess calcium loss and protect bones.
Caffeine. It may surprise you to learn that the caffeine in sodas, coffee, and other beverages and foods slightly increases the loss of calcium from the body.Try to get in the habit of serving water with meals. You may also want to keep little bottles in the refrigerator for kids on the go. It makes good parenting sense to offer water first and nutritious juices, soy, or rice milks second. For more information go to http://www.pcrm.org/ health/health-topics/parents-guide-to-buildingbetter-bones www.mayoclinic.org/
Some Interesting Facts about Bones Fun Fact 1. There are 206 bones in an adult body; together they are called a skeleton Fun Fact 2. Bones are made of mineral salts, calcium, proteins, water and tissues Fun Fact 3. The biggest bone in our body is our femur. The femur joins the pelvis (hip) to the knee; it is sometimes called the thigh bone. The Femur is also the heaviest bone in the human body Fun Fact 4. The smallest bone in the human body is situated in the ear; the stapes bone (also known as stirrup) measures just 2.8 mm long Fun Fact 5. The skull is actually made up of 22 sections of bone. The only section of the skull that can move is called the mandible. Fun Fact 6. A human has the same number of bones in its neck as a giraffe; they both have seven bones in their neck – the giraffe’s neck bones are just a bit longer! Fun Fact 7. A broken bone is called a fracture. If the bone breaks through the skin the break is called a compound fracture. Fractures can sometimes heal themselves, but severe breaks need pins, screws or plates to fix them Fun Fact 8. Severely broken bones can take can take many months to heal Fun Fact 9. Bone is stronger than steel, in fact a steel bar measuring the same dimensions as a bone would weigh around four times heavier! Fun Fact 10. Our body contains more calcium than any other mineral; if we do not eat enough calcium our bones become weak. Make sure you drink plenty of milk and eat calcium to remain fit and healthy! Courtesy; http://www.fun-facts.org.uk/ visit this site for the full list and more information.
Affordable Health Classes Classes start May 31 Join us for a variety of classes: Offering a variety affordable classes fitness, of languages, cooking, in topics like fitness, healthy financial literacy, art +cooking, more. mental wellness and much more! Summer registration is ongoing. Registration is ongoing. View schedule + register: View schedule + register now at:
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Technology Dangers
How to kick the Cellphone ‘Addiction’ For some a cellphone is just a convenient way to keep in touch. But for many it’s become an ‘essential’ and at times over dependent lifestyle accessory. One which can have a damaging effect on your health and relationships. Time to take control of your phone and not let the phone control you?
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ed up with your children (and maybe your spouse) being glued to their smart phones or tablets for hours on end? To the extent that communication is a struggle and getting them to put them down, let alone turn them off, is practically impossible? Well you’re not alone. That’s why a new American Academy of Pediatrics policy proposes that parents develop and reinforce media guidelines that go beyond how much time is spent on media and consider how they are used. A key recommendation includes drawing up a Family Media Plan. This is the outline of their Plan:
The average American spends 144 minutes a day using his or her phone during a 16- hour period.
Strive for balance with Family Media Plan:
Using the plan, critical health practices are followed daily, including attaining one hour of exercise and eight to 12 hours of sleep (depending on age). To ensure that sleep is restful, the policy says children should not sleep with media devices in their rooms and should avoid any screen time for at least an hour before bed. The plan also suggests designating screenfree locations at home, such as the bedroom, as well as media-free times such as family dinnertime or while driving. Families are guided to prioritize these health practices, to consider other responsibilities such as homework, sports and time with friends, and then to determine how much time is “left over” that may be considered for media use.
For children 2-5 years, limit screen use to one hour a day of high-quality programming, and co-view with children. Avoid using media as the only way to calm a child. Keep bedrooms, mealtimes and parent-child playtimes screen-free for all. Stop using screens an hour before bedtime and remove devices from bedrooms before bedtime. Avoid fast-paced programs, apps with lots of distracting content and violent content.
Teaching moments
Five ways cellphones harm your health
The policy promotes thoughtful selection of media, as well as co-viewing of media by parents and their children. Through co-viewing, parents have the opportunity to learn about their children’s interests, discuss family values and share experiences. Experiencing media together provides ongoing opportunities for families to communicate about treating others with respect (both online and offline), avoiding risky behaviors and developing healthy relationships. The policy statement represents a step beyond traditional screen time limits and encourages mindful media parenting. Pediatricians have the opportunity to encourage ongoing communication between parents and their children toward balanced and positive media use.
Recommendations for families For children younger than 18 months, discourage use of screen media other than video chatting. For parents of children 18-24 months who want to introduce digital media, select high-quality programming/apps and use media together with children.
For the full report and more advice: www.aappublications.org
The average American spends 144 minutes a day using his or her phone during a 16- hour period.
Negatively Affects Emotions. In one study conducted at the University of Essex in the United Kingdom, researchers studied the effects of a mobile device during a nose-to-nose conversation. In the first study, 37 pairs of strangers were asked to spend
10 minutes talking to each other about an interesting event that happened in their lives within the past month. Half of the participants were seated in a secluded area with a mobile device present on a desk nearby whereas the other half remained without a cellphone. The results of the study showed that those who had a mobile device nearby were perceived less positive by the stranger, compared to the other participants without a cell phone present. “These results demonstrate that the presence of mobile phones can interfere with human relationships” said the researchers of the study. In simple terms, they are rude and anti-social.
Increases Stress Levels. The constant ringing, vibrating alerts, and reminders can put a cell phone user on edge. Researchers have found high mobile phone use was associated with stress and sleep disturbances for women, whereas high mobile phone use was associated with sleep disturbances and symptoms of depression in men. Increases Risk Of Illnesses In Your Immune System. The greasy, oily residue you may see on your
cellphone after a day’s use can contain more diseaseprone germs than those found on a toilet seat. The results of a University of London Study showed that 92 percent of the cell phones sampled had bacteria on them — 82 percent of hands had bacteria — and 16 percent of cell phones and hands had E. Coli.
Increases Risk Of Chronic Pain. Cell phones
require constant use of your hands, especially when sending text messages and e-mails. Responding to messages at rapid speed can cause pain and inflammation of your joints.
Increases Risk Of Eye Vision. Problems Staring at your mobile device can cause problems in your vision later in life. Screens on mobile devices tend to be smaller than computer screens, which means you are more likely to squint and strain your eyes while reading messages. Information courtesy of www.medicaldaily.com. Visit for the full article and further information.
How the Tech companies get you addicted to your Phone A must read article in Time Magazine reveals the ways App, Game and Software developers use highly sophisticated tricks to get you hooked to your phone. The result?…. Every day, we check our phones an average of 47 times–every 19 minutes of our waking lives–and spend roughly five hours total peering at their silvery glow. There’s no good consensus about what all this screen time means for children’s brains, adolescents’ moods or the future of our democratic institutions. But many of us are seized these days with a feeling that it’s not good. Last year, the American Psychological Association found that 65% of us believe that periodically unplugging would improve our mental health, and a 2017 University of Texas study found that the mere presence of our smartphones, face down on the desk in front of us, undercuts our ability to perform basic cognitive tasks. New York University psychologist Adam Alter describes the current state of tech obsession as a “full-blown epidemic.” For the full version of this fascinating and worrying article go to: www.time.com, April 23rd issue 14
Technology Dangers
Exercise. The ‘Fix’ for kids who are glued to the Phone Makenzie Jones, (pictured) look at ways-and places, to get the kids separated from their technology ‘addiction’.
Everyone loves a day at Nashville Zoo-educational and good exercise. Pic Courtesy Nashville Zoo.
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ith warmer weather approaching, it is a great time to get the kids out of the house, providing both children and parents with an opportunity to escape cabin fever as well as improve overall physical and mental health. Getting children involved in fun activities gets them active without it seeming like exercise. Think about how these two phrases mean the same thing but could be taken in two different ways by a child: “How about we go to the gym and get in a good cardio workout to improve our heart health?” and “Let’s go to the park and play tag and soak up the sun!” Simply putting a different spin on the way we all look at fitness is an easy way to get the whole family involved. BJ Keener, Executive Director at the DonelsonHermitage YMCA offers some advice on presenting fitness to those energetic kiddos. His top suggestion is to “keep it short and sweet.” At the Y, they incorporate yoga and dance into the kids’ YPlay time and let them explore and be creative with it. Simple activities allow them to expand their imaginations. Visuals, animals, and nature intrigue them with examples like the tree pose, cat, and cow. He advises letting them “make noise and talk about their pets.” While talking about poses with names
like this, you can incorporate education by giving little tidbits of relevant information like ways that the trees take in sunlight and give off oxygen and help produce food. With kids’ short attention spans, it is important to remember that the main thing is the experience rather than the performance, the fun rather than the form. If they are forced into an activity, it doesn’t benefit anyone. Adults can learn a lot from their children as well, by not putting so much pressure for perfection on themselves. Keener reminds that “small moments are big wins for kids and adults!” For more information on getting involved with activities at the YMCA of Middle Tennessee, visit ymcamidtn.org. For other events around the area, nashvilleparent.com/events provides a list of many upcoming events including dates, times, costs, locations, categories, and education. On nashville. kidsoutandabout.com, many of the same kind of resources are available as well as a sign-up for a weekly newsletter of events and information. While getting involved in organized activities is a great option, simply heading out the back door can provide adventure any day. Encourage kids to use their imagination, explore the world around them, challenge themselves, roll in the grass, 15
climb trees, splash in the stream, pick up crawling critters, and get dirty! They will only be young once. New technology is wonderful, but there is no replacement for old-fashioned outdoor exploring.
Ways to get the kids exercising: 1. Walk the dog-seems more like fun than fitness as with taking a normal walk 2. Mix it up-play is exercise 3. Invite their friends 4. Track progress-make it a family affair, offer rewards or competition 5. Celebrate successes-when parents portray it positively, it is more likely that the kids will, too 6. Give it purpose-pick up trash, recycle, volunteer, run or walk for a charity 7. Be flexible-let the kids choose activities that they want to be involved in 8. Go beyond sports-not everyone will want to play an organized sport nor will everyone be good at it. Traditional sports are only the beginning of active opportunities. 9. Lead the way-If a family is generally outdoorsy and active, kids are likely to follow suit. Take it from someone who knows! I grew up as a kid with parents always outside, on the lake or the ski slopes, playing and watching sports, and I can’t imagine a life without it now. 10. Do it with them-Don’t just supervise. Chase the kids, show off your dance moves, throw the football.
Places to get out in Nashville: 1. The Nashville Zoo-a great place to take a walk and soak up the sun, while kids get entertainment from the animals 2. Warner Parks-provides over 2,500 acres of nature to explore on foot, horse, bike, or in the water 3. Centennial Park-smaller and more centrally located, this provides flat grasslands for picnics and playing, a walking and biking trail, gardens, an event shelter, volleyball courts, and many pop-up events 4. Walk downtown-not only are the shops fun to explore, but there are also grassy areas with beautiful views near the river, and the walking bridge is safe-no vehicles--for viewing the river from the heights 5. Visit the Farmer’s Markets-these support locals and provide kids with education that they may not even realize. These pop up everywhere from Franklin, to Downtown, to 12 South and many more. 6. Paddle Up-rent paddle boards and kayaks at Paddle Up Nashville to try a new family adventure.
Fitness for the overweight
10 Best Exercises for Obese People With the National Health and Nutrition Examination Survey revealing that on average, more than 2 in 3 adults in the US are overweight or obese, it is imperative that we share more information on what diet and exercise changes can be made safely, says author Marielle Suddarth NSCA Coach & Program Director of The New Beginnings Center: a non-profit offering affordable fitness & nutrition coaching to women in Nashville
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t can be intimidating to walk into a gym period, but especially so if you feel out of place to begin with, potentially judged, and excruciatingly aware of your lack of exercise knowledge. Here are ten recommended exercises to get you started, boost your confidence, and keep important things like your knees and back healthy and happy!
2. Hip Bridge
to strengthen this area. Planks target your abs, glutes, hip adductors, and obliques. • Start on your elbows and knees (or straighten your legs to progress to a regular plank). • Hold as much tension as possible in your core, glutes, quads, and tuck your pelvis to maintain a flat back.
1. Squat to Bench/Chair
Squats are a great functional exercise for people of all sizes. We use this movement pattern daily, getting in and out of the car, siting on a chair, and sitting to the toilet, are just a few examples. Those with knee issues can use hip bridges in lieu of squats if squats cannot be performed without pain. Squats target your glutes, quadriceps, hamstrings, and require your core. For beginners start with squats to a box, chair, or bench. • Stand with feet about armpit-width apart with slight turnout of the toes. • Brace your core. • Reach your hips back and pull down to the box keeping your shins as vertical as possible. • Ensure you keep tension throughout as you pull down and back into your squat position, barely touch the box, and come back to standing position.
4. Crawl/Leopard Crawl Hip Bridges are another lower body exercise that are great for those with knee issues. They target your glutes, hamstrings, recruit your core, and erector spinae muscles. There are many variations and ways to progress hip bridges, but the classic hip bridge is a good place to start. • Lay on your back with your knees bent and feet flat on the floor. • Brace your core making sure you flatten your back against the floor. • Drive your heels down into the floor, as you push your hips up as high as you can, squeezing the glutes throughout the exercise.
Bear or Leopard crawling may not be in your everyday routine, but it is an excellent addition to it! Crawling targets your core and since you are moving it requires more work to keep you stable. In addition to your core, crawling works your arms, shoulders, and chest. • Start with your hands and knees on the ground, elevate knees and keep them about an inch off the floor.
3. Plank on Knees
• Keep your head up, back flat, and use opposites to crawl forward and/or backwards.
5. Seated Band Row Plank is a staple core exercise for anyone looking to have a stronger body. The core is integral to your everyday function and stability, it is what protects and stabilizes your back, therefore it is especially important for those with back pain 16
Seated band rows are a safe and convenient way to target your back muscles. The bands are great for the gym, home, and traveling alike. Rows are especially good for those who spend a lot of time sitting at a desk or are generally prone to kyphotic posture.
Fitness for the overweight
• Start seated on the ground with legs extended and exercise band wrapped around the arch of the feet, the ends of the band in the right and left hand, or wrapped around the wrists. • Keeping the chest tall and back straight, pull with your back and arms, to bring elbows by your side.
entire core, back, hands, wrists, and forearms are all engaged, the legs propel your walk, while the cardiovascular system is at work throughout – burning fat and creating lean muscle stores.
• Squeeze shoulder blades together behind you as you perform each row.
• Select 2 dumbbells you can hold safely, but that are still a challenge for a fifty yard walk.
6. Band Pull-Aparts
transverse abdominals, multifidis, diaphragm, and pelvic floor. • Start on your back, with palms towards the ceiling, and knees in towards your chest. • Pull stomach to spine and tilt pelvis up to flatten your entire back against the floor. • Maintaining a flat back, slowly extend opposite arm and leg out, barely touching the back of the calf to the floor, and come back to the starting position. Repeat on other side.
10. Downdog
• Brace your entire body, as if in a plank, and slowly walk forward. Stand tall, core braced, pulling the shoulders down, and squeezing the dumbbells hard, for the entirety of the exercise.
8. Birddogs
Band pull-aparts are another great exercise for mid-back, shoulders, and help to strengthen the scapular retractors. Band pull-aparts target the traps, rhomboids, and rear deltoids.
Birddogs are one of the best exercises for safely strengthening and stabilizing the core and back. These primarily use the abs, erector spinae, and glutes.
• Start standing, gripping the two ends of the exercise band with arms straight out in front of you.
• Start quadruped, on hands and knees, and brace your core to maintain a flat back.
• Keeping the arms straight, pull arms out to the side to create a “T” position. • Squeeze shoulder blades together behind you as you fully extend the band with arms out to the side.
7. Farmers Carries Carries are a deceivingly simple but are as effective and functional as they get! Farmers carry activates nearly every muscle group, the
• Slowly extend one arm straight out from the shoulder, and opposite leg straight out from the hip, ensuring that your back stays flat and both hipbones stay level to the ground. • Return to start position and repeat on other side.
9. Deadbugs Deadbugs are a great option because they build abdominal strength while minimizing pressure on your low back. Main muscles used are 17
Downdog is a staple in yoga and for good reason! It is a gentle way to stretch your spine, shoulders, hips, hamstrings, and calves, while opening your chest, encouraging good posture, and improving mobility. • Start quadruped, on hands and knees. • Straighten legs and reach heels toward the ground, while pressing palms into the ground, and punching your chest towards your knees. • The goal is to reach an inverted “V” position with hips in the air, straight legs, and a flat back. Sources: National Strength and Conditioning Association: Essentials of Personal Training, Coburn & Malek https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3661116/ | 3/30/18 https://www.niddk.nih.gov/health-information/health-statistics/ overweight-obesity | 3/30/18 http://www.stack.com/a/farmers-walks
Before attempting any of these exercises please check with your doctor or health professional.
Sex Advice
11 most frequently asked questions about Sex According to a variety of sources, these are some of the most frequently asked questions on line about Sex. Please be warned this does contain ‘adult’ language. Does ‘size’ really matter?
According to research one-third of women who frequently have vaginal orgasms claim they’re more likely to get off when the man is well endowed.But in reality it’s more about technique than size. a man who knows how to treat her properly in and out of bed. And once in bed, understands the foreplay needed to turn her on and in the mood for sex. Once you have this combination right, size becomes far less important.
How can I get my wife to be more adventurous in bed?
Does birth control really effect your sex drive?
It varies a lot from woman to woman. Some see absolutely no effect, and others experience strong side effects that completely diminish their desire for sex. Go to your healthcare provider and discuss trying another type of pill. You may find a brand or combination that doesn’t make your libido lag.
Exploration is a two-way street, if you’re not going out of your way to romance your wife, it makes sense that things have become stagnant. If you want to show her that you’re just as committed to spicing things up, buy something crazy online—like a vibrator, blindfold, or handcuffs. Not into toys? Pick up a copy of the Kama Sutra and start working your way through. The goal here is simple: Step outside your normal routine to try new things. I guarantee she’ll follow suit.
Is a cold sore the same as herpes?
How long does it take to get pregnant after sex?
Why can’t I climax with my partner during intercourse?
‘Plan B’, or the morning after pill, can prevent an unwanted pregnancy for up to five days after intercourse, but that it is most effective when taken immediately. Without Plan B, if you have unprotected sex and are ovulating, conception probably takes place within 48 hours; but since your cervix stores sperm and releases it for about 48 hours after sex you could actually conceive four days after sex.
Ironically, the couples that are the closest are the most likely to suffer loss of desire. Lust thrives on danger, eroticism, the unknown – things that make us feel uncomfortable. It’s hard to maintain both and because we spend more time hanging out together than we do having sex. Do the same thing all the time, like most couples do, and of course you will be bored. Remember the kind of sex you had at the start that you both loved, try and re create that?
Why does he prefer having solo sex watching porn than having sex with me?
How can I last longer in bed?
There are kinds of aids and creams that might help. But similar to the ‘size’ question duration of sex is just another overrated marker of how good you are at sex. So while you may feel pressured to last for hours on end, she’s not expecting it. A survey of sex therapists in 2008 revealed: ’too short’ was 1-2 minutes, ‘adequate’ was 3-7 minutes, ‘desirable’ was 7-13 minutes and ‘too long’ was around 30 minutes. These numbers exclude foreplay. So again, worry less, and enjoy more. It’s more about quality time than the amount of time.
Why am I bored by sex, even though I love my partner?
Cold sores don’t carry the same stigma as genital herpes. But strains of the same herpes simplex virus cause cold sores on the lips (and face, chest, even the fingers), as well as blisters around genitals. About 50%-80% of American adults have oral herpes; 20% have genital herpes. But you can get either virus in either area through oral-genital contact. Both can be treated with antiviral medications. But neither is curable.
Because Women are not designed to physiologically. Only one quarter of all women orgasm. Men have at least three times as many orgasms with a partner than women do. The clitoris is outside the vagina and all orgasms require some type of clitoral stimulation (remembering the bit you see is just the head). If you’re one of the three-quarters who can’t climax with just his penis, the only way to ensure you do is to add clitoral stimulation. 18
Because porn sex is effortless sex. There’s no judgement, no embarrassment. Having sex with you requires being nice in and out of bed, being sexually skilled and you wanting sex the same time as he does and the same type of sex.Tell him, calmly, that you know he watches porn and say you want to know what appeals to him most about it. Take your cue from there.
We have mismatched libidos. How we can we change that?
Couples often don’t find out just how different their libidos are for about a year because new sex artificially inflates the lower sex drive person’s desire for sex. Fixing differing sex drives generally involves coming up with some sort of compromise over how often and how long you have sex. Try putting a time limit on it, it increases intensity. Adding some sex toys can also helps things enormously, if the low sex drive person is female.
What’s the best sex position in which to have an orgasm?
Any position where the woman is in control and there’s maximum contact between the vulva and his groin works well. Woman on top seems to work the best for several reasons: you can easily grind against his pelvis, angle him to hit the highly sensitive front vaginal wall and it’s easy to hold a vibrator on the clitoris. Remember: women aren’t anatomically built to orgasm during intercourse. Courtesy of: www.dailymail.com. For more non-judgemental, practical advice about sex, visit traceycox.com and lovehoney.co.uk for her range of products.
Essential Oils
Essential Oils for Bone health
Sheila McGinnis (pictured) continues her series of short articles on how Essential Oils can help with many aspects of your health. This month, Bones and Arthritis.
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s we get older our bones start to become fragile which can lead to Osteoporosis. There are medications for this but the side effects are scary. We also can develop arthritis as we age. You may not think of essential oils as a go-to for helping slow down the production of bone loss, but there’s been some research to show that they can help. Here are the top five I would suggest: 1. Wintergreen – this acts as an analgesic to reduce the pain you may experience with bone issues. It’s a well-known oil for promoting strong healthy bones and the scent itself is very uplifting 2. Cypress – is a wonderful grounding oil. It also helps to stimulate the circulatory system and helps to remove toxins from our body. It is used in many blends to help treat muscle cramps and used topically over areas where you may have arthritis.
3. Helichrysum – this oil, although very expensive, is one of the best oils to have on hand. It’s a strong anti-inflammatory and relieves so many of the aches and pains of bone issues ( I mix with oregano essential oil to make a compress). 4. Krill essential oil – no only helps with pain but this oil contains Omega-3s which helps in the maintenance of your joints and could possibly help heal cracks in your bones. 5. OK, this is actually a mix of oils that you can mix up and have on hand to rub on the areas of bone pain, and the smell of this is WONDERFUL! Take five drops of ylang-ylang, five drops of geranium, four drops of lemongrass, and four drops of Roman chamomile to a carrier oil (I love avocado oil for this mix). Rub up to three times a day on the affected area.
These are just a few of my favorite oils, but there are many more that can help with the pain of bone issues. Maybe try a blend of all these and see what works the best for you and your pain. Eat right, quit smoking, and move your body! Stay Natural!
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Nestled in the verdant forests of Tennessee’s Upper Cumberland, Isha Institute of Inner-sciences offers a much needed mountain retreat for all visitors. Founded and guided by Sadhguru, Isha Institute offers an array of programs.
Explore more than 10 miles of hiking trails, leading to dramatic waterfalls and breathtaking overlooks.
free daily sessions • Guided Meditation • Beginner-Level Yoga
events & celebrations
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Isha Institute of Inner-sciences
Free Yoga Day May 5
951 Isha Lane McMinnville, TN 37110 | (931) 668-1900
To Visit: visit@ishaUSA.org | For Groups: groupvisit@ishaUSA.org
Cosmetic Surgery
The Latest in Non-Invasive Beauty Treatments If you’ve got nagging flaws you want to fix but are hesitant to go under the knife, there’s no shortage of non-surgical options. Whether it’s fine lines, wrinkles, loose skin, or unwanted pockets of fat, doctors are making use of the latest scientific breakthroughs in non-invasive aesthetic treatments to help you reach your goals.
Vanquish ME Vanquish ME is used for body contouring and fat reduction, targeting stubborn adipose tissue without affecting the skin above it or the muscle below. If you have a bit of a pooch, a muffin top and/or love handles that won’t budge with diet and exercise, this virtually painless procedure works by heating up and destroying the fat cells so your body can eliminate them.
Thermi ThermiTight and ThermiSmooth are two more radio frequency devices that treat lax skin. ThermiTight utilizes a small probe that actually goes under the skin to heat the underlying structures. Though it’s not non-invasive, it is minimally invasive. ThermiSmooth has a hand piece that’s used on the surface of the skin to heat the underlying tissues and boost collagen production and skin tightening.
Ultrasound
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riting for www.zwivel.com, Author Nancy Weinberg Simon spoke with Charlotte, NCbased board certified dermatologist Elizabeth F. Rostan, M.D. about some of these new treatments, which promise great results with little or no downtime. Here are a few that you’ll definitely want to ask about.
Radio Frequency If you’re looking to tighten tissue, radio frequency devices are a great solution to restore sagging skin. This energy penetrates the epidermis, causing collagen contraction and new collagen production, while leaving the skin’s outer layer undamaged.
Pelleve Dr. Rostan uses a multitude of radio frequency devices on her patients. She favors a relatively new device called Pelleve for the eyelid area, which with its very small hand piece offers greater precision on the delicate folds of the eyelid.
Venus Legacy For the body, Dr. Rostan prefers the Venus Legacy for its “ease of use and the combination of suction that makes it easier to treat the body and smooth cellulite.” The Venus Legacy works by emitting multi-polar radio frequencies and pulsed magnetic fields to produce a heat matrix over the skin, thereby stimulating the body’s own healing response, leading to tightening, diminished wrinkles and a reduction in cellulite.
Infini Another new radio frequency device adds microneedling into the mix: Infini uses fine needles that penetrate the skin at different depths, emitting radio frequencies in those layers, tightening the skin and combating fine lines and wrinkles. Numerous passes with the device are made to activate tightening at the deep, mid and superficial layers. Besides the benefit of tissue tightening, this device also treats surface texture issues such as crepey skin, stretch marks and scarring. 20
Ultrasound treatments focus ultrasonic energy on the deep layers of your skin. Unlike lasers, radio frequency, surgery and other techniques, this non-surgical procedure bypasses the surface to deliver energy at precise depths and temperatures, triggering a healing response under the skin.
Ulthera Ulthera is ideal for lifting and tightening the brow, jawline and neck. After your skin is marked and the ultrasound gel is applied, your doctor can see below your skin on a screen and stimulate specific areas with strategically directed thermal bursts. These bursts don’t damage your epidermis. Instead, they only reach the deep layers of your skin for controlled damage, stimulating new collagen growth to lift and tighten skin. Results can take up to 3 months to see.
Liposonix Liposonix is another ultrasound device, but this one is used to target and destroy fat cells. A single onehour session can help sculpt away fat on areas like the love handles, bra bulges, thighs and more.
Cosmetic Surgery
Laser Rejuvenation “The most exciting thing about lasers right now is combining multiple lasers in the same treatment session to achieve better results for patients in less time,” says Rostan, who uses fractional non-ablative lasers — great for treating sun damage — in tandem with treatments for redness such as Vbeam pulsed dye laser or intense pulsed light. Adding a laser treatment that’s specific for pigmentation such as a Q-switched laser or longpulsed alexandrite can also give better results than the fractional treatment alone. Acne scars can also be treated with combined techniques. For example, CROSS (Chemical Reconstruction of Skin Scars) with high-concentration TCA for ice pick scars and pulsed dye laser for redness are in some cases used in combination with a nonablative or ablative fractional resurfacing.
Non-Invasive Fat Removal No-knife fat removal procedures such as CoolSculpting and Zerona are increasingly popular, as they offer patients minimally invasive or non-invasive body contouring alternatives to liposuction. Non-surgical fat removal treatments employ a variety of different modalities to pinpoint and eliminate unwanted pockets of fat.
Cosmetic Surgery
CoolSculpting CoolSculpting is a fat-freezing device that originally passed FDA clearance for the abdomen, but a new handheld piece is helping it make the rounds for use under the chin as well. By controlled cooling of the targeted areas, it’s an ideal way to eliminate fat that resists diet and exercise efforts. These chilled fat cells are then metabolized by your body and naturally eliminated weeks later.
Zerona Zerona is a non-invasive body contouring treatment that uses cold laser technology to emulsify fat and allow it to be removed safely from stubborn areas that don’t respond to exercise and dieting. The procedure is particularly effective for removing fat from a person’s waist, hips and thighs. It works by releasing only the cellular contents of fat cells, while leaving other cells and capillaries intact. Zerona does not require anesthesia, because there is no pain. No bandages are required and there is typically no downtime or unpleasant side effects. Article written by: Nancy Weinberg Simon.
Courtesy: www.zwivel.com
Non-Invasive Treatments: Frequently Asked Questions What issues can non-invasive beauty treatments address? All kinds of issues, from stubborn areas of excess fat to fine lines, wrinkles, and lax skin.
Are there non surgical fat removal treatments? Yes, there are several, including CoolSculpting, truSculpt and Zerona. All of these are considered minimally invasive or non-invasive body contouring alternatives to liposuction.
Do these fat-removal treatments cause bruising? Not much, if any. Unlike surgical fat removal methods (i.e., liposuction) non-surgical fat removal treatments are relatively gentle and lead to minimal discomfort.
Are there any downsides to non-surgical beauty treatments? Non-surgical aesthetic procedures present low risks of complications, although scarring and pigmentation issues may occur in certain cases. Discuss the pros and cons of each treatment with your cosmetic doctor, who will advise you on the risks and benefits.
What new treatments can we expect in 2018? There’s a new treatment pending FDA approval in the US that’s being compared to Botox for its ability to temporarily paralyze wrinkles: Called Lovera or “Frotox” is available in Canada and Europe for treating wrinkles, but has only received clearance in the US for its pain management properties. Instead of using a toxin the way Botox does, it works by sending a burst of freezing cold into targeted nerves, basically shocking them so they’re out of commission for up to four months.
The two most common questions people ask about Acupuncture are: Does Acupuncture hurt?
Acupuncture needles are hair-fine and usually painless upon insertion. You may experience a tightness or a tingling sensationthis is short-lived and most patients find the sensation to be very pleasant and relaxing, but not painful.
How does Acupuncture work?
Acupuncture works so effectively because it encourages the body to promote its own natural healing and proper organ functioning by stimulating specific points on the body. It is thought that each point influences the health of a particular organ, body system, or hormone. The points are located along channels called meridians that flow in the same manner as blood vessels and nerves. Meridians can be compared to rivers within the body that nourish your tissues, transport nutrients and make connections between neural pathways. Any obstruction in the movement through these channels is either like a dam in which problems can overflow into other parts of the body, or act like a well which drains all of the body’s resources in the attempt to regain balance. Stimulating a combination of points can redirect or increase the amount of flow in the channels, improve organ functioning, reduce inflammation, and regulate hormones.
Neuropathy
PERIPHERAL NEUROPATHY WARNING PERIPHERAL NEUROPATHY WARNING NUMBNESS, & TINGLING THE HANDS AND FEET PAIN,PAIN, NUMBNESS, & TINGLING IN THEINHANDS AND FEET By Dr. Sharon Roth Wellness & Chiropractic By Dr.Roth, Sharon Roth, Roth Wellness & Chiropractic Nashville, Nashville, TN - The most that your TN - common The most commonThe main problem The mainisproblem is doctor that your doctor method your doctor will doctor recommend has told you justyou livetowith method your will recommend hastotold justthe liveproblem with the problem to treat your neuropathy is with which you which don’t like to treat your neuropathy is with or try the drugs or try the drugs you don’t like prescription drugs that drugs may temporarily taking because makethey you make feel you feel prescription that may temporarily takingthey because reduce your symptoms. These drugs uncomfortable. reduce your symptoms. These drugs uncomfortable. have names such as Gabapentin, have names such as Gabapentin, Lyrica, Cymbalta, and Neurontin, and are and There a facility here right in here in Lyrica, Cymbalta, and Neurontin, areis now There is nowright a facility primarily antidepressant or anti-seizure Nashville that offers you hope without primarily antidepressant or anti-seizure Nashville that offers you hope without drugs. These drugs maydrugs causemay youcause to taking endless drugs withdrugs serious drugs. These you to those taking those endless with serious feel uncomfortable and have a variety of side of effects. feel uncomfortable and have a variety side effects. harmful side effects. harmful side effects.
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Peripheral neuropathy is a result of three factors Peripheral neuropathy is a result ofyour neuropathy your neuropathy three factors damage to the nerves often causing determined. damage to the nerves often causingmust bemust be determined. weakness, pain, numbness, tingling, and Dr. Sharon Roth DC at Roth weakness, pain, numbness, tingling, and Dr. Sharon Roth DC at Roth 1. What is the underlying cause? the most debilitating balance problems. Wellness and Chiropractic will do 1. What is the underlying cause? the most debilitating balance problems. 2. How Much Nerve Damage Has Wellness and Chiropractic will do This damage is commonly caused by a 2. How Much Nerve Damage Hasa neuropathy severity examination This damage is commonly caused by a Been Sustained. a neuropathy severity lack of blood flow to the nerves in the to determine the extent of the examination Been Sustained. lack of blood flow to the nerves in the NOTE: Once you have sustained 85% nerve loss, to determine the extent of the hands and feet which causes the nerves there is likely nothing we you can have do forsustained you. NOTE:that Once 85% nerve loss,nerve damage for only $45. and feet which causes nerve damage for only $45. to begin tohands degenerate due to lack of the nerves there is likely nothing that we can do for you. to begin to degenerate due to lack 3. of How much treatment will your nutrient flow. 3. How much treatment will yourThis neuropathy severity nutrient flow. condition require? This will neuropathy examination consist severity of a condition require? examination will consist of a detailed sensory evaluation, The treatment that is provided extensive detailed sensory evaluation, peripheral vascular The treatment that is provided peripheral vascular at Roth Wellness has three testing, extensive and a detailed analysis of at Roth Wellness has three testing, and a detailed analysis of main goals: the findings of your main goals: the findings of your neuropathy. 1. Increase blood flow neuropathy. 1. Increase blood flow 2. Stimulate small fiber nerves Call 615-352-9379 to make an 2. Stimulate small fiber nerves appointment 3. Decrease brain-based pain Call 615-352-9379 with Dr. Roth to make an 3. Decrease brain-based pain determine if your peripheral appointment with Dr. Roth to neuropathy can be if treated. determine your peripheral neuropathy can be treated. Figure 1: When these very small blood vessels become diseased they begin to shrivel up and the 1: When these very small blood vessels nerves begin to Figure degenerate. become diseased they begin to shrivel up and the nerves to degenerate. you can see in begin Figure 1, as the blood
As Figure 2: The blood vessels will vessels that the in nerves become Assurround you can see Figure 1, as the blood grow back around the nerves much 2: The blood vessels will like a plant’s Figure roots grow when diseased they shrivel which causes vessels thatup surround the nerves become grow back around the nerves much watered. the nervesdiseased to not get theshrivel nutrients to like a plant’s roots grow when they up which causes continue tothe survive. When these nerves of treatment needed to allow nerves to not get the nutrientsThe to amountwatered. begin to “die” they causeyou to have the nerves to recover varies from continue to survive. When these nerves Thefully amount of treatment needed to allow balance problems, pain, numbness, person to person and can only be begin to “die” they causeyou to have the nerves to fully recover varies from tingling, burning, many additional determined after atodetailed balanceand problems, pain, numbness, person person neurological and can only be symptoms. and vascular evaluation. tingling, burning, and many additional determined after a detailed neurological symptoms. and vascular evaluation.
Anxiety
‘Media Anxiety’– what is it and how it can be stopped At a time where our ability to get information instantly, whether for work, for news or for social interaction is more predominant than ever before, there is a new and very real problem that comes with it; Anxiety! Media Anxiety is a very real, very pervasive problem that is effecting both old and young alike. Sheri Rowney (pictured) of Harmonized Brain Centers in Nashville looks at the problems this can cause-and a potential solution.
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ith the advent of 24 hour news channels, we have seen an alarming rate of increasing anxiety in adults 25 and older. Because we are able to turn on the news and see things both as they are instantly happening and can see it repeated all day, we are constantly being barraged with news items all day long. These outlets depend on the viewership of those tuning in so they often strive to make things more sensational and more controversial in the hopes of drawing viewers to their channel. Our brains are designed to take information in and process it so that we can deal with it effectively. When we are constantly being inundated with sensational or highly reactive news, our brain perceives it as trauma and responds in a “fight or flight” manner; hunkering down and preparing
for trouble. When the deluge of information is persistent, the brain never has the change to calm down and see things in a calm and efficient way. The end result is an anxious, over worked brain that triggers quicker, causing symptoms like lack of sleep, looping thoughts, anger, depression and anxiety. Social Media is another source of anxiety in our world today. More than 30% of users are on social media for more than 15 hours per week. This is an astonishing amount of time that not only can cause physical problems such as neck and back issues, hand and wrist pain, eye strain and headaches (see page 14, this issue) but also causes a disconnect in what is going on around them in real time. Experts say that about 20% of social media users cannot go for more than three hours without checking their 24
social media accounts. Because of the huge pull to be in on social media, there is a new medical mental disorder called Social Media Anxiety that is being diagnosed daily all over the country.
Some of the symptoms of this disorder are: • Interrupting conversations to check your social media accounts. • Withdrawal from friends and family. • Loss of interest in other activities. • Neglecting work or school to comment on Facebook or Snapchat account. • Experiencing withdrawal symptoms when you are not able to access social media. • Spending over six hours per day on social networking sites like Facebook, Twitter, Snapchat or Instagram. • Overwhelming need to share things with others on social media sites. • Having your phone with you 24 hours a day to check your social media sites. • Using social media more often than you planned. • Severe nervousness or anxiety when you are not able to check your notifications. • Negative impacts in your personal or professional life due to social media usage. Mental Health experts are seeing an alarming increase in ADHD, Depression, Moodiness, Paranoia and loneliness caused by the addiction to Social Media. Not only is there a disconnect to the real life around you, but also it is easy to perceive the “perfect life” that is portrayed on Facebook or Pinterest as better than the real life you have. The ability for controversial posts to go viral can cause Stress and Anxiety and can impact relationships with others that may not share the same views. All of these factors cause the brain to be overloaded with feelings and thoughts that contribute to the Social Media Anxiety. There is a fine line between too much and not enough when it comes to the media available to us today. While it is important to be connected to our friends and family, and to be knowledgeable about the world around us; it is important that we do not become so consumed with the media that we fail to maintain healthy relationships and do things that make us happy and productive.
Anxiety
Setting appropriate boundaries for how long we are subjecting ourselves to both news media and social media will help our brains become more clear and more focused on what is truly important in our daily lives. Pursuing hobbies that do not require the use of TV, computers or phones allows the brain to disconnect from the chaos and physical exercise helps raise the levels of serotonin in our brains, a chemical largely responsible for feeling happy and calm. For those that suffer from Social Media Anxiety and other types of Anxiety that causes problems in their lives, LENS (Low Energy Neurofeedback) is available at Harmonized Brain Centers in Nashville. By using a low energy radio wave, LENS is able to help the brain reset and restore to a more normal, more calm state in just a few short sessions. To find out more about LENS go to www.harmonizedbraincenterstn.com or call 615 331 8762 for your initial free consultation.
Case History: “The real Sean was back”
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ean, an 17 year old junior in high school, came to Harmonized Brain Centers with extreme moodiness, quick temper and failing grades. He was not happy about being brought in for treatment and was not willing to participate in any way other than to sit still during the LENS treatment, although he refused to disconnect from his social media during the sessions. After a couple of sessions, Sean came in for his LENS more talkative, telling jokes and never picked his phone up to check in online at all during our time together. His mother reported that he was less triggered by small incidents, was getting along better with his brother and was sharing his days’ events at the dinner table. Within 10 weekly sessions, his grades had substantially improved, his teacher was reporting participation in class discussions, his depression had lifted and his father reported “The real Sean was back”
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Dental Health
The Mysteries of TMJ What Is It and How Is It Treated? TMJ refers to Temporomandibular joint and muscle disorders, grouped conditions that together lead to lack of proper function and pain in the joint of your jaw and the muscles that control its movement. Jamie Romero, pictured, of Solace Oral Surgery offers some advice.
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What are the treatments for TMJ? Treatments for TMJ vary widely based on a number of factors. They often begin with sedatives or pain medication and other self-care practices, including icing and eating soft foods. Some non-pharmaceutical therapies include:
ccording to some estimates, TMJ affects over 10 million Americans. If you have jaw pain, consult an oral professional for the most accurate diagnosis as most jaw pain does not signify TMJ and is temporary or needs only minor treatment.
• Physical therapy – exercises to strengthen jaw, ultrasound, heat and ice
What are TMJ disorders?
If these measures are not successful or your condition is severe, you should consult a trusted oral surgeon and consider:
• Counseling – understanding factors that can increase pain • Oral splints – a soft or firm bite guard over teeth
Generally, scientists group them into three categories: 1. Myofascial pain – This is the discomfort or pain in the musculature of the jaw.
• Arthrocentesis – a procedure to irrigate fluid through the joint to remove inflammatory byproducts
2. Internal derangement of the joint – This can be a condyle injury, a dislocated jaw, or a displaced disc.
• Injections – corticosteroid or botulinum toxin injections can relieve pain more effectively than medication
3. Arthritis – This is an inflammatory joint disorder that may afflict the temporomandibular joint.
• Surgery – correction of structural problems within the joint
Any of these may occur together and can occur simultaneously with other health issues that exacerbate the disorders or mimic them, so consult with your doctor as well as an oral professional when getting a diagnosis.
So, what causes TMJ? In many cases, no one knows what causes TMJ. Other times, it is associated with trauma to the jaw. Pain can occur when a disc erodes or becomes unaligned, after impact to the jaw, or from cartilage damage from arthritis. TMJ disorders most commonly occur in women ages 20 to 40, but they can occur in men or women of any age.
How do you know if you have TMJ disorders? Common symptoms include: • Stiffness of the jaw • Locking jaw or limited movement • Painful clicking or popping in the joint when opening and closing mouth • Change in teeth alignment Because TMJ can be difficult to diagnose, seek professional help. Make sure you give your doctor as much information about your pain as possible. After a physical exam, if necessary, he or she can get X-rays, a CT scan, or an MRI to reveal problems with bones and discs. 26
At Solace Oral Surgery, we are experts in diagnosing this painful condition. Contact us today to answer any questions you may have, 615-320-1392.
Diet advice
How Can Eating Fruits Help Me & the Planet Fruits are nutritious foods that contain fiber, as well as essential nutrients such as vitamin C, folate and potassium. Sadhguru, yogi, mystic and the foremost authority on yoga explains the benefits of incorporating more fruits into one’s diet or undertaking a predominantly or totally fruit-based diet, as well as certain precautions that one should take. Sadhguru:
The U.S. Department of Agriculture recommends that adults eat 1.5 to 2 cups of fruit per day. Consuming a sufficient amount of fruits can work wonders for your health. In any machine, with any kind of fuel that we use, the efficacy of the fuel essentially depends on how easily it burns. For example, the kind of gasoline you use for a regular automobile is different from what you use in a race car or an airplane because of how easily it burns. You might have seen the octane levels in gas stations – eightyseven, eighty-nine, ninety, ninety-one, ninety-three, ninety-six. When we were riding motorcycles, we would pay three times and buy hundred octane because suddenly the motorcycle performs in a way that others cannot. Similarly, the most easily digestible food is fruit. Digestion means jataragni – the digestive fires. If these fires have to burn most effectively, fruit is definitely the best thing. Unfortunately, a lot of people enjoy lethargy and inertia. Life has not touched them so they enjoy a part of them being dead. Sleep, intoxication, overeating and just lying down feels better than being alive, active and dynamic. Fruit may be a problem only for such a person because it will keep you alert and awake. It does not keep you intoxicated, unless it ferments of course! And one can know an extreme sense of joy, intoxication and a deep pleasure out of heightened levels of awareness also. But now the question is, can I eat fruit and still be normal? A simple answer is in your general practice of life itself. Suppose you are ill in a hospital bed, no one
will bring you fried chicken. They will bring fruits because your friends and relatives understand, “You got sick eating all that. At least now, eat sensibly.” Fruit is one aspect that nature itself intends to be food. The seed is the important part of the mango. The flesh is only a draw, a lure so that animals and birds will go for it and carry the seed somewhere far away. Fruit can do miraculous things to the body. One can become very alive and active, no matter what your lifestyle is. If you are only on fruit diet and physically very active, you may need to bring three meals into your day. If you are sleeping six or eight hours, for the remaining sixteen to eighteen hours, eating three times is more than enough if you are eating fruit. But the stomach will feel empty within two hours, so you must get used to hanging on with high energy but an empty stomach. This is the time your brain works best and you as a human being function best. 27
Whether you want to use your brainpower or be engaged in physical activity, fruit will work perfectly well. Above all, it is ecologically a very sensible way to eat. Everyone should turn at least thirty percent fruity – that is, at least thirty percent of your diet should become fruit. If thirty percent of your food comes from trees, not from ploughed land and crop, ecologically it will make a huge difference for the world. Sadhguru will be personally offering Inner Engineering in Philadelphia, May 5th - 6th at Greater Philadelphia Expo Center. As Sadhguru rarely conducts this program, this is a unique opportunity to learn Shambhavi Mahamudra Kriya, a life-transforming practice from him. To learn more visit: www.InnerEngineering.com or contact us at Philly@ishausa.org.
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Physical Exercise
Following Simple Guidelines Can Reduce Injury and Increase Fun
• Numbness/tingling Numbness and tingling often occur when a nerve has been compressed. These can often indicate a more serious injury and do not always occur at the site of the problem. For example, a person may experience tingling in their arm when the problem originates in their neck.
• Concussion
Let’s face it, some of us are not as young as we used to be! People who participate in physical activities infrequently are more likely to sustain back and neck injury from the sudden strain. Knowing the ins and outs of injury prevention and warning signs can reduce injury and increase fun! Chris Taleghani of Pinnacle Surgery (pictured) offer some advice. • Preventing injury
• Warm up
• Have reasonable expectations
Everyone knows the importance of warming up. But don’t forget to make sure your warm up suits the type of activity you’re doing—a runner may walk or jog for several minutes before sprinting, while a tennis player may prepare with additional upper body stretching. Give extra attention to areas where you have had previous injury.
Injuries can’t be predicted because they happen accidentally, but risk of injury can be reduced by following these simple guidelines: There’s a reason patience is a virtue. You will not play like Michael Jordan your first time on the court, no matter how hard you push yourself. People who don’t take the time to ease into a sport or activity often sustain injury (especially to their neck and back) because their bodies aren’t used to that type of activity. Ease into it, and you’ll have a much safer experience!
• Maintain a normal exercise Regimen
One of the biggest mistakes people make is expecting the sport itself to get them into shape. Many sports injuries can be avoided simply by following a regular exercise regimen on the side. People who have an active lifestyle can participate in more physical activities without injury.
• Gear up
Know what gear is required, and never participate without it. Some gear may not be required, but it’s certainly necessary. They may feel “goofy,” but helmets are vital to safely participating in most physical activities, not just team sports. Regardless of whether you’re biking, rollerblading, or skateboarding, don’t leave your driveway without a helmet.
• Take a break
People who participate in many consecutive days of training are more likely to experience injury. Taking breaks helps your body and mind recover, which makes you stronger and more alert.
• Warning signs Know the difference between the “normal” pain and soreness that comes with a new exercise regimen or sport and the pain associated with injury. Injuries that are not immediately painful are often the most damaging in the long-term. Subtle, slowly worsening pain is often ignored and can later become chronic, irreversible pain.
• Pain Pay special attention to joint pain. Muscles do not cover joints such as the elbow, knee, ankle and wrist, so pain in these areas is rarely caused by muscle soreness. Neck and back pain should be addressed immediately.
• Swelling Back and neck swelling is not always visually obvious, but don’t write off an injury just because it doesn’t look swollen. To check for swelling that might not be visible, test your range of motion. Compare the range of motion at the site of the injury to the same area on the un-injured side of the body. Also, be on the lookout for other symptoms that can accompany swelling, such as redness and heat. 30
Symptoms of concussion can last hours, days, even weeks. Someone who has sustained a concussion may not be able to concentrate or remember new information. They may complain of headaches, blurred vision, balance problems, heightened emotions, and fatigue. Typically, the symptoms of concussion will disappear over time, but, in some cases, concussions can cause serious irreversible damage, which is why you should always see a physician if you are presenting any of the symptoms of concussion after a head trauma. Just because a person has not “passed out” or lost consciousness, does not mean they did not experience a concussion.
• Treatment
Always see a doctor for proper diagnosis. Seeing a neurosurgeon is recommended for problems with head, neck, and spine. Seeing a surgeon does not always mean that you will need to have surgery. We use a multi-disciplinary approach to exhaust non-operative and alternative treatment options before proposing surgery. When surgery is necessary, minimally invasive surgery techniques are always considered because they offer faster recovery with shorter hospital stays. Minimally invasive surgery techniques often allow a person who would otherwise not be a good candidate for surgery to have a successful operation. Chris Taleghani, M.D., M.B.A. Dr. Taleghani is a board certified neurosurgeon who specializes in minimally invasive surgery and complex spine and brain conditions. He received his Medical Degree at Georgetown University School of Medicine and completed his Neurosurgery Residency training at Pennsylvania State Milton S. Hershey Medical Center. Dr. Taleghani also earned his MBA from George Washington University while completing medical school. To schedule an appointment, please call Pinnacle Surgical Partners at 615.885.2778 or visit us online at www.pinnacleneurosurgery.com
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Acupuncture
Classified Listings
Call 615 457 2816, or email: editor@phrmedia.com to submit your listing Chiropractor
Cultivate Acupuncture 1211 4th Ave South, STE 110, Nashville, TN 37210 Phone: 615-710-1274 www.cultivateacupuncture.cemter.
Roth Wellness and Chiropractic 600 Old Hickory Blvd., Suite 104, Nashville, TN 37209 Phone: 615-352-9379 www.rothwellness.com
We Specialize in Women’s Health and Most Commonly Treat: Fertility, Weight Loss, Anxiety/Stress/Depression, PMS/Menopause Symptoms, Digestive Issues, Allergies, Smoking Cessation, Auto-Immune Disorders.
Your journey to total wellness can begin today. Dr. Roth is a gifted healer helping patients achieve their best through chiropractic, laser and soft tissue therapies, weight loss, body sculpting, anti-aging, nutrition and more.
Franklin Acupuncture & Herbal Medicine 1311 W Main Street, Franklin, TN 37064 Phone: 615-419-7980 Email: snuge22@gmail.com www.franklinacupunctureclinic.com Acupuncture & Herbal Medicine treats imbalances in the body and prevents them from turning into diseases. I have a particular interest in auto immune disorders. Modern Acupuncture Cool Springs 1731 Mallory Ln Suite # 109, Brentwood, TN 37027 Phone: (615) 395-5033 www.modernacupuncture.com In thirty minutes or less, experience healing, escape, relaxation, and a balancing of your body. In your hectic world, Modern Acupuncture is a necessary retreat into proven wellness.
Anxiety Treatment Harmonized Brain Centers 197 Thompson Lane, Nashville, TN 37211 Phone: 615 331 8762 Email: sheri@harmonizedbraincenterstn.com www.harmonizedbraincenterstn.com Providers of LENS Neurofeedback therapy with a 95% success rate in helping with Anxiety and Depression
Attorney High Law Office David E. High, Attorney-at-Law 300 James Robertson Parkway, Suite 200 Nashville, TN 37201 Phone: 615-256-1000 www.HIGHLAWOFFICE.com Personal Injury Litigation: We handle serious personal injury cases, including auto collisions, truck wrecks and all serious personal injuries. We have over 35 years of litigation experience and are listed in Best Lawyers, Super Lawyers and a member of the Multi-Million Dollar Advocacy Forum.
The Foundry Chiropractor and Upper Cervical 305 E Trinity Lane, Suite 104 Nashville TN 37216 Email: andrew@foundrychiropractor.com www.foundrychiropractor.com
Concussion Therapy Harmonized Brain Centers 197 Thompson Lane, Nashville, TN 37211 615 331 8762 Email: sheri@harmonizedbraincenterstn.com www.harmonizedbraincenterstn.com Providers of LENS Neurofeedback therapy with a 95% success rate in helping with Concussion and PTSD.
Counseling Body & Mind Consulting 524 Uptown Square Murfreesboro, TN 37130 Phone: 615-310-1491 www.bodymindtn.com To change your life and find greater happiness, focusing on approaches to change your body or your mind aren’t enough. We incorporate a unified approach that combines mind and body health.
Dental Services Sheats Endodontics Group Offices in Nashville, Murfreesboro, Franklin and Hendersonville Phone: 615-933-9999 www.sheats-endo.com For stress and worry free root canal and dental treatment. We are 5 star rated by over 560 of our clients.
Depression Therapy NeuroMed TMS Centers
Law Office of Jennifer Foster, PLLC Phone: 731-506-4006 Email: jenniferfoster@tndisabilitylaw.com www.tndisabilitylaw.com
1720 West End Ave., Suite 240, Nashville, TN 37203 Phone: 615-674-2702 Email: dtremayne@neuromedtms.com www.neuromedtms.com
Social security, disability and SSI. Call the lawyer who is also a Nurse!
FDA Approved, non-medicated treatment for chronic depression.
Cancer Care The Heimerdinger Foundation 4004 Hillsboro Pike, Suite 223-B, Nashville, TN 37215 Phone: 615-730-5632 Email: katharine.ray@hfmeals.org www.hfmeals.org Providing nutrient-rich meals to people in cancer treatment, and educating our community about nutrition.
Gyms YMCA www.ymcamidtn.org The Y strengthens our community and creates a positive impact in our kids, adults, and families. The Y serves people through memberships and programs – regardless of age, income, or background – with a focus on youth development, healthy living, and social responsibility.
Healthy Eating Amy Hopeman Health Goods Market 992 Davidson Drive, Suite 102 Nashville, TN 37205 Phone: 888-503-3033 amy@healthgoods.com www.healthgoods.com Retailer of Vegan, macrobiotic food and curated kitchen equipment. Community gatherer of healers, doctors, therapists and those interested in using food as medicine and lifestyle adjustments to promote health & wellness. Monthly group vegan cooking classes, lectures and in home cooking instruction available.
Holistic Health Float Nashville 2701 Greystone Road, Suite B, Nashville TN 37204 Phone: 615-567-7222 www.floatnashville.com • Pain relief and injury recovery • Detoxification • Deep relaxation • Enhanced creativity • Sports performance • Stronger immune system • Muscle and bone regeneration • Hair and skin health Float Horizen 1012 Russell Street, Suite 204 Nashville, TN 37206 Phone: 615-490-8656 www.floathorizen.com Floating, Salt Therapy, Harmonic Sound Therapy (Sound Immersion). Chronic pain relief, strengthened immune system, muscle and bone regeneration, reduced risk of hypertension and anxiety and stress relief, enhanced creativity. In Harmony Center for Wellness Phone: 615-353-9393 Email: inharmonycenter@bellsouth.net www.inharmonycenter.com Providing holistic healing therapy, such as colonics, massage, infrared sauna, and heavy metal detox. Sound Health Alliance 413 N Cardinal Ct Franklin, TN 37067 615-474-3678 www.reikifranklintn.com. Reiki Master, Sound Healer, BioAcoustic Practitioner. Benefits: anxiety and stress reduction and relaxation, which triggers the body’s natural healing abilities (immune system), aids in better sleep and improves and maintains health, chronic pain relief.
Life Coach L -Wellness Email:lwellnessnashville@gmail.com www.l-well.com Comprehensive life coaching offered by a registered nurse currently working in the field of functional medicine. Maureen Doyle Coach, Author, Speaker Phone: 615-202-9261 Email: maureen@maureen-doyle.com www.maureen-doyle.com Maureen helps individuals take their life from good to great! Schedule a Complimentary Clarity Call.
Mental Health Body & Mind Consulting 524 Uptown Square Murfreesboro, TN 37130 Phone: 615-310-1491 www.bodymindtn.com To change your life and find greater happiness, focusing on approaches to change your body or your mind aren’t enough. We offer a unified approach that combine mind and body health. Harmonized Brain Centers 197 Thompson Lane Nashville, TN 37211 Phone: 615 331 8762 Email: sheri@harmonizedbraincenterstn.com www.harmonizedbraincenterstn.com The non drug, non invasive 95% effective therapy for: Anxiety, Concussion, Migraines, Depression and ADHD.
Physical Therapy STAR Physical Therapy www.STAPpt.com At STAR Physical Therapy, our foundational mission is “To Serve.” STAR’s industry-leading clinician education program ensures that our clinicians are equipped with the knowledge and the most innovative techniques to provide hands on, individualized care you deserve. See www.STARpt.com for a listing of our 60 plus locations. Our hands. Your health. Choose STAR. Steve Kravitz Physical Therapy 2000 Glen Echo Rd., Suite 209 Nashville, TN 37203 Phone: 615-840-3281 Email: steve@stevekravitz.com www.stevekravitz.com Physical therapist specializing in cranio therapy and myofascial release for pain and wellness.
Reflexology Nashville Academy of Reflexology (NAR) 4825 Trousdale Drive, Suite 222, Nashville, TN 37220 School: 615-647-7244 NAR Spa 615-987-0866 Email: nashvillereflexacademy@gmail.com www.nashvilleacademyofreflexology.com www.narspa.net We provide Reflexology Certification Career Training to become a Tennessee Registered Certified Reflexologist, a caring wellness career that makes a difference. Through our program, the public can receive Westernstyle foot and hand reflexology in our student Intern Clinic and our NAR Spa staffed by our professional graduates. We are pleased to help the public learn to make the connection to their entire body through the reflex areas in their feet and hands.
Wellness Centers Nerissa Aquina 1510 Lillian Street, Nashville, TN 37206 615-772-8469 nerissabee@gmail.com Movement Outdoors, Dance Wellness and Outdoor Recreation
Osteostrong Wellness Centers in Nashville Two locations: Belle Meade Phone: 615-651-8953 Greenhills 615-922-2656 www.osteostrongnashville.com OsteoStrong® is not a gym, diet, supplement, pharmaceutical, or a medical treatment. OsteoStrong® is a unique place where you can go to improve your overall health by focusing on the one thing we all have in common: a skeletal system. Roth Wellness and Chiropractic 600 Old Hickory Blvd., Suite 104, Nashville, TN 37209 615-352-9379 www.rothwellness.com.com Your journey to total wellness can begin today. Dr. Roth is a gifted healer helping patients achieve their best through chiropractic, laser and soft tissue therapies, weight loss, body sculpting, anti-aging, nutrition and more. Sara Balcazar-Greene 615-879-3370 sara@purpleturtleagency.com Health and Wellness Business Consulting and Coaching. Wellness Consulting 1451 Elm Hill Pike, Suite 316, Nashville, TN 37210 678-638-9994 Email: amitahealingyoga@gmail.com www.amitawellnessconsult.com Thai Bodywork, Meditation, Yoga, Lifecoaching, Wellness-coaching, Reflexology, Reiki, Weight loss, Bodywork for releasing trauma.
Wellness Coach Ha.Le Mind & Body 2200 21st Avenue South, Nashville, TN 37203 Phone: 615-415-0242 Email: hale@halemindandbody.com www.halemindandbody.com Evidence based Health & Wellness company with classes, body work, melt method, somatic, and coaching. Karina Hammer www.karinahammer.com Karina Hammer is an IAWP Certified Holistic Wellness Coach, dedicated to supporting busy professionals who suffer from chronic digestive issues overcome the confusion of what to eat every day. Schedule a 30 minute Heal Your Gut Assessment.
Yoga Soul to Sole Wellness Phone: 615-575-5778 Email: soultosolewellnessrehab@gmail.com www.soultosolewellness.com Yoga rehabilitation with a holistic approach. Teaching simplified yoga anatomy workshops, clinics and teacher training. Cassie O’Sullivan 2814 12th Ave. South, Nashville, TN 37210 Phone: 917-400-2175 Email: cassioluv@me.com Yoga for spinal alignment, fractured vertebrae, herniations, and other things.