Healthy lifestyles January 24, 2018
2 - Ravalli Republic, Wednesday, January 24, 2018
Preserve mental acuity with healthy actions, screenings and knowledge By Michelle McConnaha Ravalli Republic
Alzheimer’s disease, a progressive brain disorder that disrupts memory, thinking and language skills, is the most common cause of dementia. The Bitterroot Valley has two alzheimer’s support groups both led by Kati Aiken with the Council on Aging. One meets at 1 p.m. the first and third Friday of each month at Valley View Estates Health Care Center in Hamilton. The other meets at 1 p.m. the second Friday of each month at the Living Centre - Chapel (second floor) in Stevensville. “There are a lot of people out there who think they don’t need a support group, but they find they appreciate it once they come,” she said. When Aiken first started the support group, it only met once a month. “But people began asking me to do it twice a month – it almost became like church – something that they needed to do,” she said. “It was important for them to connect with other people that are going through the same thing, so they know they are not alone. Family members and friends don’t get it if they’re not in it.” Aiken said the support groups are not just about dementia, but also about being caregivers of elders. “I have caregivers for Parkinson’s, caregivers for elders with a bit of dementia because they are mid to late 90s,” she said. “Caregivers have common problems with their patients – like bathing – and the things they have to give up, like visiting a brand new grandchild because there is no one to care for the person nor could they handle that trip.” The groups are designed to support caregivers by people who understand, because they also are in the trenches – like the sadness of giving up an annual church retreat because there is no respite care available. “There are so many things that caregivers give up,” Aiken said. “It might not be heartbreaking to someone that doesn’t understand, but that getaway gives back so much and is so refreshing. Not having it for another year is tough.” Aiken said there are so many aspects to caregiving of dementia patients that are not understood or perhaps even seen. “These people can really fake it in a phone call for 10 minutes so others think everything is fine. But if the caller hangs on for
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another five minutes, the loop starts,” she said. For more information, contact Kati Aiken at Council on Aging by calling 363-5690. Other resources are available with information on the different types of Alzheimer’s disease and dementia. The Alzheimer’s Foundation of America (AFA) was founded to form a support network of encouragement, support, and care by Bert E. Brodsky in 2002. Brodsky’s mother lived with Alzheimer’s disease from 1980-1992 and he started the foundation so no one would have to go through the disease alone. Currently, AFA has more than 2,600 member organizations nationwide, has trained more than 13,000 healthcare professionals in dementia-specific care, and provides support, counseling and education to thousands. Memory can be affected by dementia-related illnesses, medical conditions, vitamin deficiencies, thyroid issues, and depression. AFA has a National Memory Screening Program for a free and confidential “healthy brain check-up” that tests thinking skills and memory. The 10-minute test is filled with questions and tasks that can indicate if a comprehensive medical evaluation should be the next step. The screenings do not diagnose specific illnesses, nor do they take the place of a physician consultation. Like most health illnesses, early detection and early treatment provides the best outcomes and improved quality of life.
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AFA offers 10 steps for living a healthy lifestyle and aging to promote brain health and wellness: • Eat well, with a low-fat diet filled with fruits and vegetables. Take vitamins if necessary, and limit red meats, fried and processed foods, salt and sugar. • Stay active, with brisk walking, aerobics to boost heart rate, and weight training for increased strength and flexibility. • Learn and try new things like a different hobby, play tennis, learn a foreign language, or taking a cooking class. • Get enough sleep – seven to nine hours – to keep strong memory and thinking skills. • Mind medications and check with a physician if a new side effect or unusual reaction happens. • Stop smoking to reduce the risk of other serious illnesses and limit alcohol to avoid accidents - falls, broken bones, and car crashes. • Stay connected and maintain an active social life. Interactions with family and friends is important for mental health and keeping a positive attitude. • Monitor blood pressure and keep it under control. • See your doctor for checkups and health screenings to manage chronic illnesses, such as diabetes, cardiovascular disease, and obesity. Speak with your physician about any concerns or questions you have about your health. • Get a memory screening - a quick, easy, non-invasive exam as part of annual wellness exam. AFA has provided free, confidential memory screenings to more than 3.5 million people. Its national toll-free helpline is 866-232-8484 or go online to alzfdn.org. Other organizations studying Alzheimer’s disease include the Centers for Disease Control and Prevention with its Healthy Brain Initiative (cdc.gov), the “Alzheimer’s Disease Research Foundation” (curealz.org), and the National Institute of Mental Health (nimh.nih.gov). The “We Won’t Wait” campaign unites women against Alzheimer’s disease. According to their website, womenandalzheimers.org, women are disproportionally impacted by Alzheimer’s disease: 5.4 million Americans have Alzheimer’s disease and two thirds of them – 3.2 million – are women; 63 percent of all unpaid Alzheimer’s and dementia caregivers are women; and 19 percent of all Alzheimer’s caregivers quit work to be full-time caregivers. For more information visit online womenandalzheimers.org.
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4 - Ravalli Republic, Wednesday, January 24, 2018
10 facts every woman must know about heart disease By Anthony Navone
Marcus Daly Cardiology Services & International Heart Institute Montana
of
Most of us know that February is American Heart Month. As Valentine’s Day approaches, we all pay more attention to the amazing muscle inside our chest that beats more than 90,000 times a day, every day of our lives. However, most people do not realize that heart disease still kills more women every year in the United States than the top six causes of death combined. The following are ten facts about heart disease that every women needs to know. 1. Heart disease is the #1 killer of women in the United States. Women’s age-adjusted mortality rates from heart disease are four to six times higher than their mortality rates from breast cancer. In fact, according to the American Heart Association, heart disease is more deadly than all forms of cancer combined.
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Every 80 seconds a woman dies from heart disease or stroke. Surprisingly, heart disease kills more women than men annually. 2. Women don’t usually display “classic” heart attack symptoms. The warning signs and symptoms of a heart attack for women are not the same as men. Because the symptoms are unusual, women tend not to seek medical attention and are less likely to call 911 when experiencing symptoms of a heart attack.
These are some of the symptoms that women should be concerned may be her heart telling her that it is in trouble. • Neck, jaw, throat, shoulder, upper back or abdominal discomfort • Shortness of breath • Pain in one or both arms • Nausea and vomiting • Sweating or diaphoresis • Lightheadedness or dizziness • Unusual fatigue The symptoms can be more subtle than the obvious crushing chest pain often associated with heart attacks. Women may describe chest pain as pressure or a tightness. This may be because women tend to have blockages not only in their main arteries but also in the smaller arteries that supply blood to the heart. This condition is called small vessel disease or microvascular heart disease. 3. Mental stress can trigger heart disease. Women today are under more stress than ever. Stress has increased 18 percent for women and 24 percent for men from 1983 to 2009, according to researchers at Carnegie Mellon University. Modern women have so many more responsibilities, people to look after, lives to run, and schedules to keep. Some doctors feel that well over half of their patient visits are due to stress. It is not uncommon for mental stress to trigger heart attack symptoms in women. When we are stressed out, our body releases adrenaline, which causes increase heart rate and blood pressure. The hormone cortisol is also released, causing higher levels of sugar in the bloodstream. Stress also leads to increased inflammation, which is an important factor in developing heart disease. 4. Heart disease affects women of all ages. Of the 435,000 American women who suffer heart attacks annually, 83,000 are younger than 65 and 35,000 are younger than 55.
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For younger woman, the combination of birth control pills and smoking heart disease risk by 20 percent. And while the risks do increase with age, things like overeating and a sedentary lifestyle can cause plaque to accumulate in lead to clogged arteries earlier in life. 5. Women develop advanced heart disease about 10 years later than men. On average, women experience symptoms of heart disease almost 10 years later than their male counterparts. Men commonly experience heart attacks and strokes between 50 and 60 years of age. The average age for women’s heart attack is usually late 60s and early 70s. The most common explanation for this is the decline in estrogen levels after menopause. In addition, as we age, we are more prone to other risk factors including hypertension and high cholesterol. Unfortunately, the rapid rise in obesity and the conditions that accompany it, hypertension, diabetes, and high cholesterol, are leading to earlier presentation of serious heart disease in both men and women. 6. Women delay medical care. One study found that women, particularly those older than 65, are more likely to delay getting medical help and management. A tendency to delay medical care is a factor leading to more serious heart attack outcomes for women. Another study found that most women delay seeking medical care for time periods that ranged from 15 minutes to almost two weeks after symptoms started. A reason for delaying medical care includes a lack of awareness. Most women are in denial that they could have heart disease, and don’t realize that one in four women will die of heart disease. If you suspect that you are having a heart attack, the best thing to do is get to the hospital quickly, preferably by ambulance. 7. African American and Hispanic women have a high risk of heart disease. African American and Hispanic women have two times the risk of stroke compared to white women. The same groups of women are more likely to die at a younger age. Nearly half of African American women older than 20 have cardiovascular disease. Lastly, Hispanic women develop heart disease ten years younger than non-Hispanic women. 8. Hormone therapy does not reduce the risk of heart attack in women. As mentioned above, the risk of heart disease increases after menopause suggesting that there are protective effects of estrogen. After a great deal of controversy and multiple studies, we now know that hormonal replacement therapy, or HRT, does NOT reduce the risk of heart disease in women. In, fact, the Women’s Health Initiative study revealed the HRT may increase the risk of stroke. 9. Cardiac risk factors impact the likelihood of heart disease in women. Hypertension doubles the woman’s risk for cardiovascular dis-
ease and heart failure. Diabetes increases the risk of cardiovascular disease and heart failure up to eight-fold, depending on how well the diabetes is managed. Heart disease risk increases significantly with high LDL cholesterol (bad cholesterol) and low HDL cholesterol (good cholesterol). It is no longer good enough to know your “total cholesterol” number. Women need to know the breakdown of their cholesterol numbers. The goal is to keep the HDL high and the LDL low. Smoking more than doubles a woman’s risk for heart attack and stroke. Smoking increases blood pressure, causes plaque buildup in blood vessels, lowers the good cholesterol and may cause blood clots. 10. Prevention works. Older women, especially those already diagnosed with heart disease, can take measures to reduce the risks for heart attacks and other heart problems. As much as 80 percent of heart disease is preventable by early diagnosis, as well as the recognition and treatment of cardiovascular risk factors. Every woman should schedule regular physical exam and visits with her health care provider. • Maintain a healthy weight • Optimally control diabetes and recognize the relationship between heart disease and diabetes • Control your blood pressure with regular monitoring • Maintain a healthy and active lifestyle • Quit smoking, if you haven’t already done so • Keep your bad cholesterol low and your good cholesterol high • Make your health and well-being your priority. Don’t become a victim of the number one killer of women. Know the facts and take control of your cardiovascular risk factors. Lastly, DO NOT DELAY seeking care if you feel you are having a heart problem. February is American Heart Month, let’s celebrate together! Join us on Thursday, Feb. 8 for the free community health class, “Your Emotions and Stress Impact Your Heart Health.” This class is brought to you by Dr. Anthony Navone, from Marcus Daly Cardiology Services and the International Heart Institute of Montana. You will learn about hypertension and the long-term effects and risk factors for heart disease, as well as how to differentiate between controllable and non-controllable risk factors. Learn positive ways to modify behavior for each of the controllable risk factors. Doors open at 4:45 p.m. for guests to get their blood pressure checked. Anyone with questions and or comments regarding this health column can contact Dr. Navone at Marcus Daly Cardiology Center, a service of Marcus Daly Memorial Hospital, 1200 Westwood Drive, Hamilton, MT 59840, www.MDMH.org.
6 - Ravalli Republic, Wednesday, January 24, 2018
New Year, new goals: helpful tips to achieve your New Year’s fitness goals By Lawrence Ingvalson Marcus Daly Rehabilitation Center
We are now approaching three weeks into the New Year. For some, 2017 was a year of potato chips and sit-coms, which sparked intentions for new fitness goals at the turning of a new year. Others had high hopes of running their first marathon, only to find in late February that the gym was just too far away and that they would “go tomorrow.” New Year’s resolutions goals are great ways to improve our health and fitness, but often melt when spring hits. Here is a simple way to help set a feasible goal and stay motivated with your health and fitness for 2018. Start with a S.M.A.R.T. goal. S: Specific – Have a specific goal. Vague goals are hard to meet and easy to avoid working toward. Write down the specific date of the marathon you want to run, and don’t be afraid to share the date with a friend to keep you accountable. A goal of getting stronger, losing weight or being healthier is too vague which makes the goal easy to dodge.
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M: Measureable – Objectify your goal. Put a number on how many pounds you will lose or miles you will run within a given timeframe. Being able to visually track your progress can help motivate you and also keeps you accountable. A: Attainable – Your goal must be realistic or will cause you frustration and discouragement. Sometimes goals are so lofty that we can barely even dream of achieving them. Having a realistic goal will help you to see the light at the end of the tunnel and inspire you to keep working toward your end goal and set yourself up for success. R: Relevant – What does the goal mean to you and your values? How important is your goal to you? Will you be able to avoid that second piece of pie or skip that late night outing so you can go to the gym in morning? Your goal needs to be a top priority in your life to help you stay consistent and committed. T: Time bound – Break your goal into smaller time tables to help build confidence and motivation to reach your end goal. Once you have a specific and measureable end goal, you need to break your goal into small goals with timeframes. Having smaller victories helps continue your motivation to progress forward toward your end goal. New Year’s resolutions’ goals often result in uncrowded gyms and open machines by early spring. Use the S.M.A.R.T. format to set your goal and become a healthier you with a better well-being in 2018! Keep staying motivated and remember “A one-hour workout is only 4 percent of your day.” This health column is brought to you by Marcus Daly Rehabilitation Services. It is never too late to get physical, occupational and/or speech therapies, or begin an exercise class. Marcus Daly Rehabilitation Center is offering Daly Wellness Exercise Classes for seniors and adults who want to get moving safely and develop flexibility, strength and balance. For information about the Daly Wellness Exercise Classes and our services, please contact them at 375-4570, visit www.mdmh.org – exercise classes, or stop in the center at 1200 Westwood Drive in Hamilton.
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Jump-start your body with easy home detox By Sharon Demorest Integrative Nutrition
and
Wellness Coach
Detox, teatox, botox – it’s all about “tox” these days. As a consumer, it’s easy to get lost in the detox frenzy. To begin a detox plan, you can actually start at home with ingredients you may already have. Here are six steps to begin a detox plan: • White products – Anything white should be reduced. This means no white bread, no white sugar or white flour. The best way is to not dump it all, but to find replacements. The idea is to slowly move away from your old habits. These white products are not only bad for your waistline, but they also ruin your skin, mood and colon. They may cause cancer, inflammation and wreak havoc on one’s system. When you go buy new bread, get sprouted, nonGMO, whole grain bread. • Sweeteners – Most people have a sweet tooth, whether it’s sugar in your coffee, cereal or baked goods. Food companies have produced a line of sweeteners claiming zero sugar without side effects. Sweeteners like Equal, Splenda and Aspartame can do more harm than white sugar, causing your liver and kidneys to fail. In the name of maintaining good insulin levels, supporting your immune system and good gastrointestinal intake, use dates instead of white sugar in baked goods. Avoid artificial sweeteners and stick to natural alternatives. My favorite is monk fruit. It is critical to understanding that there is nothing wrong with having cravings, wanting certain tastes and feeling satisfied; but it is important to recognize these feelings and wants in order to make an effort to create these healthy versions. • Alcohol – Yes, this is on the list. Having a good time over the weekend is no crime. Again, moderation plays a key role. Having one to three drinks is normal. Having more than that on a regular basis is detrimental to your health. You would not only be sacrificing your organ functioning, it may also lead to depression, anxiety, insomnia and more. • Junk food – This is the most important of all. Eating is not just about taste and flavors; it’s about emotions. Have you heard the phrase “eating your emotions?” It’s true. Binging and eating processed comfort foods is all related to emotions. Replacing the junk food with healthy, whole foods and exercise is the way to go. Instead of a fast food burger, try an organic burger or black bean burger; instead of French fries or potato chips, try eating plantain or veggie chips. • Water – Water is a resource for survival; a liquid that carries oxygen, regulates body flow, improves digestion and gets rid of
toxins. Drink 2 to 3 liters of filtered water every day. This is the best way to get your toxins out! If water gets boring, try adding lemons, limes, mint, pomegranate seeds, cucumber or berries to add some flavor. Avoid too much caffeine, alcohol and black tea. They act as diuretics and may dehydrate you quicker. • Skin products – It’s not just about what you put into your body; what’s also important is what you put on your body. Your skin is the human body’s biggest organ and what you apply on it gets carried by the cells into the bloodstream. Hence, using tons of makeup, hair dye, perfume/cologne and chemical-filled soaps and deodorants are not only harmful to your skin, but these products also contain ingredients such as oxybenzone, carcinogens and others that are prone to causing cancerous cells, clogging the lymphatic system and other life-threatening diseases. Use natural oils, natural moisturizers and other organic skin products to stay healthy, beautiful and handsome. If you already have these six steps in place and would like to take part in a more successful, detailed program of mind/gut and lymphatic opening, call Sharon Demorest, a licensed, board-certified Integrative Holistic Health Practitioner at 375-0237 or stop by her office at the Alexis Wagner Memorial Clinic at 605 So. First St. in Hamilton
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8 - Ravalli Republic, Wednesday, January 24, 2018
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Make every day a better day By Eve Byron Ravalli Republic
As the days begin to get longer and many people find their New Year resolutions are slipping away, here are a few tips on how to make each day a little more vibrant. Many experts recommend rising with the sun, which gets easier as the days get longer. Right now, sunrise is around 8 a.m., but the skies actually start getting brighter before then. Don’t reach for that coffee right away; instead, try some stretching exercises or even lunges or jumping jacks – anything to get the blood flowing is good. It helps push oxygen through your body and provides nutrients to muscles. If it helps, turn on some high-energy music and just dance around the kitchen for a couple minutes. Don’t feel bad about grabbing that cup of coffee after getting your blood flowing. Studies are showing that coffee drinkers may
have lower risk of developing Type 2 diabetes and a lower risk of strokes. It’s high in antioxidants, which may have cancer-fighting attributes; some studies have shown coffee drinkers have a lower risk of liver cancer. Too much caffeine can lead to headaches and dependence, so most experts say to limit yourself to up to four 8-ounce cups per day. For breakfast, ditch the toast and sugary cereals. Instead, make a smoothie with fresh or frozen berries, yogurt, some crushed ice and a splash of juice in a blender. Want to feel particularly healthy? Add some kale to the blended mix. Oatmeal also is a good choice; its fiber can lower cholesterol naturally and the antioxidants can clean plaque from arteries. It also can help with weight loss, since oatmeal’s combination of fiber and water causes it to expand in the stomach, keeping people feeling full longer.
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Note your posture, and sit and stand up straight. Roll the shoulders back, and suck in your gut. Take 10 deep breaths, slowly inhaling through your nose, filling the lungs, and exhaling through your mouth. Do this a couple times each day. For lunch, try pairing a high-fiber dish with protein like fish or a lean burger patty. If you bring your lunch to work, try sandwiches with high-grain bread and chicken or turkey. To avoid the mid-day blahs, take a brisk walk around the block – or a couple blocks – after lunch to get some fresh air for the brain. Oxygen boosts a brain’s health, allowing greater clarity, improved concentration and better efficiency. See if you can increase your heart rate, if only for ten minutes. Don’t forget to drink a lot of water all day. Experts generally have recommended eight 12-ounce glasses per day, but that’s actually depends on your size and weight. In general, people should try to drink between a half and 1 ounce of water for each pound they weigh. People at higher elevations, like in the Bitterroot, may need to drink more, as do people who live in hot climates or those who work out. Water boosts metabolism and can help you lose weight. It helps the kidneys function properly, and promotes regular bowel movements. People with desk jobs should try stand-up desks that can be raised or lowered. Studies show that sitting too much increases the risk of heart failures and disabilities. Standing at a desk
reduced sedentary time, and may increase energy. However, standing at your desk isn’t a silver bullet that improves health or makes you lose weight, and it’s important to alternate standing with sitting. Eat a light but filling dinner to avoid the midnight munchies. Combine protein like meat, fish, beans and dairy with whole grains, fruits and vegetables that take longer to digest than simple carbohydrates. For example, mix up a salad of tomatoes, carrots, avocado and fish, chicken or steak, and put it on a bed of spinach. Use a light salad dressing to allow your body to digest fat-soluble vitamins like A, D, E and K. Evenings are another good time to put down the electronics and take a walk around the block. Don’t bring that cell phone along unless you want to shoot a couple photographs; instead walk with your head up and take a look at your surroundings. Again, breathe deeply and think about the positive aspects of the day. Continue winding down with a warm bath with a few drops of lavender or eucalyptus oil. Once in bed, consider listening to guided meditation – many shut off automatically after 20 minutes – or just focus on deep breathing. Keep a notebook next to your bed, and write down your worries to put them to rest, at least for the day.
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10 - Ravalli Republic, Wednesday, January 24, 2018
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Can’t make it to the gym? Try exercising anywhere By Heidi Kaminski For
the
Ravalli Republic
Millions of people make New Year’s Resolutions to improve overall health, lose weight, or increase fitness. However, we may not want to go to the gym, or even if we do there may just not be time in the day. The good news is there are plenty of workout options to do at home or in the great outdoors that will help you continue to improve your health and fitness.
For cardiovascular health, the options are endless. Any outdoor activity that gets your heart rate up and gets the blood pumping counts as cardiovascular exercise. A few options include walking, jogging, hiking, biking, skiing, and snowshoeing. Find something you enjoy doing and then go out and do it! To maintain and improve muscular strength and core fitness, there are a few simple moves you can do anywhere. These exercises work multiple muscle groups at the same time to provide
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a quick, efficient workout with no equipment necessary. Perform 12-15 repetitions of the following exercises as a circuit, meaning you move from one exercises to the next without rest. Once you perform one full circuit of the exercises, catch your breath, then do one or two more circuits, for a total of two to three circuits. Remember to have fun! • Step-back lunge: Stand tall with arms extended straight out to your sides, parallel to the floor. Take a big step backward with your right foot, landing on the toes of your right foot. Bend both knees and lower straight down toward the floor into lunge position, then straighten your legs to come back up. Step your right foot forward to meet the left foot, and then repeat with the left foot taking a big step back and lowering into the lunge. That is one repetition. Repeat 12 to 15 more times. • Squat with arms in front: Stand tall with arms extended straight in front of your body, parallel to the floor. Bend your knees and lower down into a squat as far as feels comfortable on the knees, keeping the back straight and eyes looking forward. Pause for a breath, then press back up to standing. That makes one repetition. Repeat 12 to 15 times. • Single leg balance: Stand tall on both feet with arms extended out to the sides, parallel to the floor. Slowly shift your weight onto your right foot and lift your left foot off the floor. Hold your balance on your right foot for as long as you can up to one minute, making sure to maintain tall posture and strong core the entire time. Switch to the left foot and repeat. That makes one repetition. You can move on to the next exercise or do one more repetition before moving on. • Push-ups: Yes, push-ups! Start on your hands and knees. You can remain on your knees or lift up on to your toes. If you stay on your knees, make sure your knees are far enough away from your hands that the back of your body is in one straight line from the back of your head to the back of your knees. If you are on your toes, make sure the body is in a straight line from the back of the head to the heels. Engage through the core muscles as you bend your elbows and slowly lower yourself towards the floor only as far as you can control, then press back up. That’s one repetition. Repeat 12-15 times. The movement may be tiny to start out, but as you get stronger you will be able to go farther down. • Bridge: Lie on your back, knees bent and feet flat on the floor with feet hip distance apart and arms long by your sides. Squeeze through the glutes as you press your hips and spine off the floor into a bridge position. Hold for a breath and then lower down to start. That’s one repetition. Repeat 12-15 more times. • Plank: Lying prone on the floor or mat, bring your elbows under your shoulders and curl the toes under so the toe pads are on the floor. Engage through the core muscles and lift your torso and legs off the floor so you are resting on your forearms and toes, making sure the entire body from head to toe is in a straight
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line. Hold for 30-60 seconds, then release. You can perform another plank or move back to exercise number one. After you complete all sets of the strength exercises, spend five to ten minutes stretching. Now you can get your workout in anywhere, any time, and stick to those New Year’s Resolutions! Heidi Kaminski is a certified personal trainer, and certified Pilates and yoga instructor, who specializes in functional fitness for all ages. She teaches at the Iron Horse Athletic Club.
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