May 28, 2015
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+ 5-minute workouts: Don’t let time crunches stop yours + 6 nutritional dos and don’ts to navigate information overload
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contents FITNESS: 5-minute workouts: Don’t let time crunches stop yours
Page 10 s NUTRITION:
also inside
6 nutritional dos and don’ts to navigate information Page 14
Between sunscreen and indoor lifestyles, bodies crave vitamin D............................. 4 BALANCING ACT: Reasons the Internet says you’re a mess ..................................... 5 UNCOMMON SENSE .............................................................................................. 8 Lake to Lake in Loveland ....................................................................................... 12 QUINN ON NUTRITION: Can diet help prevent split nails?..................................... 16 Safety tips to prevent drowning.............................................................................. 17 Forget the pricey trip to the spa with simple DIY tips and tricks .............................. 20 It’s Quitting Time! It’s never too late to quit smoking ............................................... 23 Health Calendar & Briefs....................................................................................... 25
Health Line of Northern Colorado is a monthly publication produced by the Loveland Daily Reporter-Herald. The information provided in this publication is intended for personal, noncommercial, informational and entertainment purposes only and does not constitute a recommendation or endorsement with respect to any company, product, procedure or activity. You should seek the advice of a professional regarding your particular situation.
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on the cover Look younger without going under the knife Plastic surgery is no longer the only option in the quest for younger looking skin.
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PAGE 18 May 28, 2015
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HEALTHLINE 3
Between sunscreen and indoor lifestyles, bodies crave vitamin D
By Leslie Mann, Chicago Tribune (TNS)
Tammi Leader Fuller, 55, is outdoors most of the time, running her Malibu, Calif.-based sleepover camps for grownups. Yet, she knows she does not get enough of D, the “sunshine vitamin,” because it requires ultraviolet rays to be absorbed. “I’m always covered with sunscreen because I’ve had skin cancer,” said Leader Fuller (www.campowerment. com). “So I’m in the sun, but my D level was way low. Now I take a 10,000 IU supplement a day and eat vitamin D foods, and my level is almost normal.” Vitamin D deficiency is not unique to people in cloudy Northern states, said Kim Larson, a registered dietitian/nutritionist in Seattle and a spokeswoman for the Academy of Nutrition and Dietetics. It’s a byproduct of our lifestyle.” “We stay inside in the North to keep warm, or in the air-conditioning in the South to keep cool,” Larson said. “Instead of going outside to play, we’re inside, on our computers. When we’re out, we wear clothing or sunscreen to protect us from cancer.” Although the advent of D-fortified milk in 1932 eliminated widespread rickets (soft bones) among children, milk is no longer a diet staple. Gone
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are the “Ozzie and Harriet” days when almost every meal included milk. About 42 percent of adults are Ddeficient, according to the most recent National Health & Nutrition Examination Survey. The percentage varies a lot by race: Blacks have the highest rate, 82 percent. Most people she tests in Seattle lack enough vitamin D, Larson said, and it is especially prevalent among teens. “They complain of being sore and tired, and you think it’s because of their busy sports schedules,” she said. “But they aren’t getting enough D.” Half of the 60 adults in his 2014 study did not have enough D, said Peter Horvath, associate professor of exercise and nutrition sciences at the University of Buffalo in New York state. “You might not see the effects for years, though, so you don’t know it,” he warned. D is the closest thing to a magic bullet in the vitamin world, affecting our health from every angle. It maintains our calcium and phosphorous levels, which in turn strengthen our immune system, keep us sharp and help prevent heart disease, high blood pressure, Type 2 diabetes and many types of cancer. D helps prevent osteoporosis (weak bones) and osteomalacia (bone pain). Doctors prescribe high D levels for the treatment of a range of ailments from autoimmune disorders to multiple sclerosis. Getting the right combination of food and sunlight, though, is complicated. Dark-skinned people are at greater risk for D deficiency because their skin shields them from sunlight. Older people’s skin is less able to process sunlight. Being overweight means D is jailed by your fat tissues instead of being used efficiently. Many common medications, including diuretics and anti-seizure drugs, counteract vitamin D. Ask your doctor to give you a vitamin D test, which may not be part of an annual exam, Larson said. Then a dietitian
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can prescribe a custom combination of foods and supplements. For Gail Rubin, 56, of Albuquerque, N.M., for example, a 2,000 IU (international units) supplement of D keeps her on track. She’s a breast cancer survivor, has osteoporosis in her genes, eats D-rich foods but avoids the sun — all of which affect her D intake. Rubin and Leader Fuller said they read food labels because scouting vitamin D in the grocery store is tricky. Outside of cod liver oil and some fish, few foods meet the daily requisite of 600 IUs for people ages 1 to 70 and 800 for ages 71-plus, as recommended by the Institute of Medicine of the National Academies. “Fortified” cereals vary from 10 percent of the recommended level of D in Raisin Bran to 25 percent in Total. The cup of 2 percent milk you add to your cereal gives you only 25 percent. Horvath favors D-rich sun-dried mushrooms. “Either eat mushrooms, which you can dry yourself in your backyard, or add the powdered form when you cook something like an omelet,” he said. Scan grocery purchases for the “USP” stamp or the http://www.consumerlab.com triangular logo, Larson said. They tell you those goods have been checked by independent labs. Ideally, also get some midday sunlight, sans sunscreen, although experts concede this is not a reality for many of us. During the winter, the Earth’s tilt away from the sun reduces your exposure. “Then, you could lie outside naked in the snow and not get enough sun because of the sun’s angle,” Horvath said. In the next decade, we’ll see a “burst of research about vitamin D,” Larson said. “We’re learning more about the effects of D on autoimmune diseases, cancer and heart disease, especially.” This will underscore the importance of D, Horvath said, the vitamin we must chase “despite our immobile, indoor lifestyles.”
May 28, 2015
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HEALTHLINE 5
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BALANCING ACT
Reasons the Internet says you’re a mess By Heidi Stevens, Chicago Tribune (TNS)
The Internet’s a little judge-y. (And the pope’s a little Catholic.) It’s forever telling us what we’re doing wrong. (“5 foods never to eat after age 45!” “24 things women over 30 need to stop wearing!” “10 mistakes every wife makes!”) I’m certain it’s a plot to make us co-dependent. “You’re a mess,” the Internet tells us. “You eat all the wrong things and wear all the wrong things, and you’re a lousy partner.” Geez, you start thinking. I am a mess! Can anyone fix me? “The Internet can fix you!” cries the Internet. “The Internet will give you a quiz to determine what type of sandwich you are and show you photos of your ex-boyfriend’s super-cute wife in a bikini — you know, for motivation — and offer you recipes using only age-appropriate foods!” And just like that you’re hooked. Or so the Internet hopes. (For the record: I’m a grilled cheese, according to BuzzFeed, the website that made a name for itself, in large part, by offering “What kind of ... are you?” quizzes.) I think there’s a better way. I think we should rise up and say, “Enough is enough! I am not a sandwich! I am a human! And humans make mistakes! And sometimes they’re not even mistakes! They’re personality traits!” I am happy to lead this peaceful revolution. We will
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never meet, because I hate meetings, and there will be no formal structure or timeline. But our mission is clear: Stop the scolding. Anyone, of course, is welcome to join. But if you’re wondering whether this revolution is right for you, I offer the following list of human behaviors that will be welcomed with open arms. Recognize any? Join our revolution if .... • Your Easter decorations are still up. • You’ve eaten salsa straight from the jar with a spoon. For dinner. • You have at least one cabinet that, when opened, offers a 40 percent chance of inflicting bodily harm (falling canned goods, falling Tupperware tower, falling body care product). • You have skipped the gym for four days in a row but refuse to feel guilty because you give your kid piggyback rides to the park — and if that’s not exercise, Jillian Michaels can eat my shoe. • You’ve Googled “calories
•
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• •
•
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burned giving piggyback ride.” You’ve transferred a Whole Foods jicama-mint salad bar salad into a glass bowl and presented it at a potluck. You’ve offered a vague dodge when guests say things like, “Wow! You bought and peeled a jicama?” You wear jewelry from Forever 21. You’ve considered asking your doctor to put you on bed rest even though you’re not pregnant. You sometimes answer, “Scientists are still looking into that, sweetie,” when your kids ask you hard questions, even though scientists stopped looking into that last century when they determined the answer, which you’ve long since forgotten. You own at least one pair of shoes that cost less than $7. You panic when people ask your favorite movie because the truth will make you seem shallow
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and frivolous. • Your favorite movie is “Footloose.” • You’ve checked the sugar content in kids yogurt and decided that it’s fine to give them ice cream for breakfast now and then. • You’ve used your 9-yearold daughter’s super-cute purse. • You’re holding at least one major appliance together with duct tape. • You’ve made toast out of hamburger buns. • You’ve lied about your weight, your natural hair color and your favorite movie, but never, not even once, about your age because you think you get wiser and kinder and flat-out better every day you spend on this Earth, and you never want to take a single one of those days away. Oh, and if your Christmas lights are still up: Call me. I want to start taking family vacations together. ——— (Contact Heidi Stevens at hstevens@tribune.com , or on Twitter: @ heidistevens13.)
May 28, 2015
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May 28, 2015
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HEALTHLINE 7
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UNCOMMON SENSE
Two types of depression and how to tell them apart never sticks with his plans for very long. How can I tell if he really has a problem?
Dear Dr. Beth,
I’ve heard that there are two types of depression, situational depression and biological depression. I don’t really understand the difference. How do you know if you have one type of depression or the other? You are asking an excellent question. There are, indeed, two overall categories of depression: situational depression and biologicallybased depression. A person may experience one or both of these and sometimes a combination of the two . This classification refers to the origin of the depressive illness. The symptoms may be the same, but there are important differences between the two. Just as the name implies, situational depression is triggered by a difficult life situation. It may be any type of situation resulting in profound discouragement, sadness or loss. Examples includes a variety of experiences, such as being a victim of sexual assault, long-term emotional or physical abuse, a car accident, death of a loved one, relationship loss, long-term unemployment, personal illness or injury, chronic pain or any number of other painful life events. The initial reaction to such situations are usually grief, anger or a combination of these. Grief and anger are not the same as depression, but prolonged grief or a chronically stressful situation
8 HEALTHLINE
over time can turn grief into depression. Biological depression often results from an inherited genetic predisposition toward depression (or anxiety), but can also be caused by traumatic brain injury and possibly related to the chronic abuse of hard drugs and alcohol. Biological depression can range from mild to severe. Situational depression is usually connected to a triggering event, while biological depression may involve a trigger or may occur entirely independently of any trigger. Most depressive illnesses develop gradually, though they may also occur rather suddenly in some circumstances. Both types of depression are best treated with therapy and sometimes, but not always, require the use of an anti-depressant medication. Anti-depressant medications are most frequently needed in cases of biological depression or situational depression that has become more entrenched and biological in
nature. Situational depression sometimes activates underlying biological depression. When a person has biologically-based depression or has experienced several depressive episodes in their life, long-term medication treatment may be needed, but most situational depression does not require longterm use of anti-depressant medication. The good news is that both types of depression are highly treatable, so if you or someone you know is suffering from any form of depression it is wise to seek the advice of your general physician or a mental health professional.
Dear Dr. Beth, My husband drinks a lot and I don’t know whether or not he has a problem with alcohol. I hate to think he might be an alcoholic and I’m not even sure that I know the difference between someone that just likes to drink and someone with a drinking problem. He talks about cutting back or quitting but he
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I get this question frequently. I think the information from the Mayo Clinic, one of the nation’s most highly regarded medical clinics, provides one of the clearest definitions of alcoholism: “Alcoholism is a chronic and often progressive disease that includes problems controlling your drinking, being preoccupied with alcohol, continuing to use alcohol even when it causes problems, having to drink more to get the same effect (physical dependence), or having withdrawal symptoms when you rapidly decrease or stop drinking. If you have alcoholism, you can’t consistently predict how much you’ll drink, how long you’ll drink, or what consequences will occur from your drinking.” (mayoclinic.org/diseasesconditions/alcoholism/basics/ definition) The Mayo Clinic staff also list the symptoms of problem drinking and alcoholism. • “Alcoholism signs and symptoms include those below. You may: • Be unable to limit the amount of alcohol you drink • Feel a strong need or compulsion to drink • Develop tolerance to alcohol so that you need more to feel its effects • Drink alone or hide your drinking • Experience physical with-
May 28, 2015
•
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•
•
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drawal symptoms — such as nausea, sweating and shaking — when you don’t drink Not remember conversations or commitments, sometimes referred to as a “black out” Make a ritual of having drinks at certain times and become annoyed when this ritual is disturbed or questioned Be irritable when your usual drinking time nears, especially if alcohol isn’t available Keep alcohol in unlikely places at home, at work or in your car Gulp drinks, order doubles or become drunk intentionally to feel good, or drink to feel “normal” Have legal problems or
problems with relationships, employment or finances due to drinking • Lose interest in activities and hobbies that used to bring you pleasure If you binge drink or have other problems with alcohol, you may have many of the signs and symptoms above, although you may not feel as much of a compulsion to drink compared with someone who has alcoholism. Also, you may not have physical withdrawal symptoms when you don’t drink. But this pattern of drinking can still cause serious problems and lead to alcoholism. As with alcoholism, you may not be able to quit problem drinking without help.” (mayoclinic.org/diseasesconditions/alcoholism/basics/
symptoms) Your husband may or may not be a problem drinker but this information should help you (and your husband, if he is open to it) figure it out. Remember, you cannot force insight onto another person and your husband is the one who needs to take the initiative, if appropriate. If you feel you would benefit from support for yourself, Al-Anon is an excellent resource and offers free meetings for anyone who is concerned about the drinking of a family member or close friend.
There are lots of meetings held in Northern Colorado and the contact information can easily be found online and in the phone book.
Uncommon Sense with Beth Firestein Dr. Beth Firestein is a licensed psychologist. She has 27 years of therapy experience and has practiced in Loveland for more than 16 years. She may be reached by calling her office at 970-635-9116, via email at firewom@webaccess.net or by visiting www.bethfirestein.com.
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HEALTHLINE 9
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FITNESS
5-minute workouts: Don’t let time crunches stop yours las yoga instructor. “There are a couple of ways to go,” says Kristof. “Sun salutations, floor stretches. Sometimes that’s all I have time for during the day. The whole body is moving, the heart rate is up.”
By Leslie Barker , The Dallas Morning News (TNS)
Were all but the tiniest sliver of your favorite pie left, would you eat it or gripe that you wanted the whole pie? Would you stay indoors on the one sunny day of your weeklong beach vacation, lamenting that the other six were rained out? Of course not. Snippets matter, be they of pie or of days or, when it comes to working out, of minutes. In other words, the “not enough time” excuse doesn’t cut it. Try a minute every hour of push-ups off the countertop, or squats while your coffee reheats, and just see how that energizes you. “I want to show people exercise is not as disruptive as we’re made to believe, where you drive to the gym, spend an hour there, shower, drive home,” says Brett Klika, a California personal trainer and author of “7 Minutes to Fit” (Chronicle, $14.95). “Just drop your stuff and in a couple of minutes, you’ve changed your physiological makeup.” With that encouragement in mind, we offer these ways to make the most of one-, five-, seven- and 10-minute chunks of time.
ONE MINUTE The expert: Brother ChiSing (a.k.a. Norman Eng), spiritual director of the Dallas Meditation Center. As with physical exercise,
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Jumping rope is a great warmup to start a 10-minute workout. (Fotolia) meditating for 20 minutes is better than one, but even those 60 seconds can be helpful, he says. Making it work: Take a minute when you wake up to be still and visualize the best outcome for your day, he says. Or take three slow, deep breaths, then spend the rest of the minute focusing on and enjoying your own way of breathing. Or walk for a minute, he says. “My body feels weak
sometimes,” says ChiSing, who is undergoing treatment for cancer, “but to do a oneminute walk up and down the stairs makes such a difference for me. “One minute will open the door to your heart wanting more,” he says. “I believe in the power of one-minute meditation and one-minute exercise.”
FIVE MINUTES The expert: Tara Kristof, Dal-
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Making it work: To do a sun salutation, check out yogajournal.com for more detail than we can give here. For the floor stretch (or supta padangusthasana, if you want to get technical), start by lying on the floor or on your bed with your legs extended. Keeping your left leg on the floor, hug your right knee into your chest. Then wrap a strap, rope or rolled-up towel around the ball of your right foot. Hold on to each end of the strap with one or both hands while you extend your leg, raising it into the air. Stretch the leg for several breaths, moving toward as straight a leg as possible. Take the strap into your right hand while you open your leg out to the right. Keep the left leg firmly on the floor or bed while you take several deep breaths through your nose. Raise your right leg and move the strap to your left hand. Guide it across your body, holding the stretch for several breaths. Finally, with your right leg across your body to the left, extend your right arm to the right while you turn your chest and your gaze to the right. Voilà: a spinal twist. Repeat on the left side, making sure to breathe
May 28, 2015
deeply in and out the nose. That creates in the body a response of calming the nervous system, she says. “It can wake you up more, balance you out because you’re getting more oxygen,” Kristof says. “It’s definitely better than not doing anything at all. It’s getting energy moving through your body.”
SEVEN MINUTES The expert: Brett Klika, author of “7 Minutes to Fit.” These 420 seconds are near and dear to the heart of Klika. He co-wrote and published the research behind Johnson & Johnson’s time-crunch workout — which, thanks to The New York Times, most people now know as the 7-Minute Scientific Workout. There’s nothing magic about the number seven, he says; it came about simply from a dozen exercises done for 30 seconds each, with 10 seconds rest between each. But he says, “When you look at creating physiological change, of improving your mood, you can change your biochemistry with movement.” Making it work: His book features 50 workouts consisting of 10 exercises each. Pick one and do each segment as vigorously as you can for 30 seconds. Rest 10 seconds between each. If you can do two or three back-to-back, great. Or do one in the morning and one at night. Or just do one; it will make a difference. “Your biochemistry would change for the better,” he says. “You’d experience an enhanced mood and decrease your likeliness of depression. You’d improve
May 28, 2015
minute. For legs, do 10 full-body squats, lowering to the count of three, holding for two, pushing up and immediately lowering again. Move on to forward lunges, five per leg, and curtsy lunges; again, five on each side. For speed and power, do 10 burpees and 10 mounMoving on to planks and push-ups works the body’s core. flexibility. Seven minutes is so accessible, you can do it every day.” Klika has divided the workouts into full-body, upper-body, lower-body and abdominal, but each set works the entire body, he says. Here’s a sampling from the Upper-Body Workouts section. It may look like a lot, but the time really will go by quickly. • Push-ups • Squats • Plank to push-up • Sports sprints (a.k.a. high-knee running in place) • Crunches • Triceps dips and reach • Reverse lunges • Worm walkouts • Bicycles • Dive-bomber push-ups
10 MINUTES The expert: Ellen Cardona, a Dallas-area personal trainer. “If you can put in 10 minutes and make your 10-minute workout intense and using all your body, this is a great workout,” she says. “Your body’s a great machine and is meant to be used.” Making it work: If you don’t have a 10-minute chunk of time, do half of this now and half later, she says. “The
more intensity the better.” For more of a description of each part of the workout, go to healthblog.dallasnews. com; to watch each in action, go to video.dallasnews.com. For a warmup, pretend to jump rope to the count of 60. Then run in place, lifting knees high, for another
tain climbers. For core, do a plank for one minute or divide it into 20- or 30-second segments. For abs, do 10 leg lifts, followed by 10 repeats of “walking up the leg.” To cool down, stand up, lift your arms high above your head. Bend your torso until your hands brush the ground. Slowly rise, one vertebrae at a time.
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HEALTHLINE 11
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FITNESS EVENT
Lake to Lake in Loveland
Join hosts Ashley Dean and Quentin Young as they turn the spotlight on diverse musical acts from Colorado – and those just passing through. Watch bands take over our compact studio. Soak up the banter. Find out what makes them tick. Sign up for the Second Story newsletter and immerse yourself in the scene.
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This summer marks the 15th annual Loveland Lake to Lake Triathlon. On June 27, more than 500 athletes, from beginners to elites, will swim 1500 meters around Lake Loveland, bike 30 miles through the foothills of the Rockies and return to run a 10K course around the lake. Non-runners can register for only the swimming and biking portions, known as the Aquabike competition, which is “a great option if your running days are over,” says the event web site. There is also a Sprint Event offered on the same day with shorter distances: an 800-yard swim, 15-mile bike ride and 4-mile run. Owner and Race Direc-
tor Peggy Shockley, who created the Lake to Lake Triathlon and has been directing it since its inception in 2001, says the event offers fun for a wide range of athletes. “We have elites every year who go out and average 25 miles an hour, but it’s a very doable event for those first-timers, too,” she says. Shockley says sponsors like this year’s title sponsor, the Banner Medical Group, make it possible for the event to afford volunteers. Nearly 200 of them, many from local youth groups, will be helping to manage the racecourse and in return will earn proceeds for their organizations. If you are interested in volunteering, the event web
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site says “there is always need for more volunteers,” and there is a free lunch and T-shirt in it for you. Other sponsors include The Rudy Project, The Dandelion Group, Gatorade and Clif Bar. Interested parties have until June 26 to register to compete in the Lake to Lake Triathlon. Registration can be completed on the event web site; there is no raceday registration. All participants are required to have a USA Triathlon license, which must be presented or purchased for $12 when you pick up your race packet between 3 and 8 p.m. on June 26 at Loveland High School Cafeteria. If completing all three legs of the triathlon seems
May 28, 2015
like a bit much for you, the Lake to Lake Triathlon invites relay teams to participate, as well. This can be done with a three-person team, employing one team member per event, or with a team of two people, in which one person completes two events and their partner completes one. Relay teams are also welcome in the Sprint and the Aquabike events. Registration fees vary based on event and all registration fees include a post-race breakfast buffet. Extra meal tickets can be purchased for $9 each. According to the web site, awards will be presented for male and female winners in 1st, 2nd and 3rd place. There is a variety of categories, including age groups,
Go from
“elite open,” weight categories and separate award categories for relay teams and the AquaBike event. A breakdown of awards can be found on the event web site. There are cash prizes for the “elite open” awards. Shockley, who ran her first triathlon in Loveland in 1982, says she feels inspired by the participants. “People are all out there doing it for their own reasons,” she says. “Some of them just love the sport, some of them have set a goal, some people are just overcoming an array of personal challenges. Just to see their hot, sweaty bodies come across the finish line, whether they are elite athletes or firsttimers, it’s inspiring just to watch them.”
IF YOU GO... What: Loveland Lake to Lake triathlon Where: Lake Loveland (Transition area is south of Loveland High School, 920 W. 29th St., in Owens Field.) When: Sat. June 27, Transition area opens at 5 a.m., first wave begins at 6:30 a.m. For more information on registration or volunteering visit lovelandlaketolake.com or call 970.669.6372.
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HEALTHLINE 13
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NUTRITION
6 nutritional dos and don’ts to navigate information overload By Leslie Barker, The Dallas Morning News (TNS)
With such an overload of nutritional information out there, Caroline Susie hears plenty of questions. People ask the registered and licensed dietitian with Methodist Health System: What should they be eating — or not eating? What do they need to worry about — or not worry about? What needs to be in their diets, and what needs to be ditched? We asked her to narrow the questions to six. Here they are. Along with her answers, of course. 1. What kind of oil should I use? “Hands down, extra-
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virgin olive oil,” she says. Benefits include prevention of cardiovascular disease and other chronic health problems such as stroke, metabolic syndrome, inflammation and some cancers. Use it for dressings, sauces, marinades, sautéeing and grilling.” But … At 120 per tablespoon, calories can add up quickly. So … Buy an oil mister or measure by the teaspoon. 2. What about coconut oil? Coconut oil is 92 percent saturated fat. For more than 70 years, research has shown a connection between saturated fat and heartdisease risk. But … Walter Willett,
chair of the department of nutrition at Harvard School of Public Health, has said this: “While coconut oil raises LDL, it boosts HDL cholesterol, the ‘good’ kind, better than other fats.” So … Because we still don’t know how it affects heart disease, better to limit its use. 3. Almond butter or peanut butter? “Have you spent time in the nut butter aisle recently? Holy moly, there are tons of options!” While nut butters are high in fat, it tends to be the fat that’s beneficial to heart health. Go with either one.” But … Some have unnecessarily high amounts
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of added sugar, sodium and artificial ingredients. “Ideally,” Susie says, “nut butters should contain as few ingredients as possible, just nuts and perhaps a little nut or seed oil for blending, and salt for flavor.” They also tend to be high in calories, so don’t just ladle them into your mouth. So … Susie recommends finding some with these qualifications per serving: less than 200 calories, no more than 3 grams of saturated fat, 100 milligrams of sodium, 3 grams of sugar and no artificial ingredients. Her choices? Jif Natural Creamy Peanut Butter Spread, Trader Joe’s Organic Peanut Butter as well as its almond butter.
May 28, 2015
4. What’s the deal with gluten? Gluten is a protein that naturally occurs in wheat, barley and rye and is what gives dough its elasticity, she says. Unless you have celiac disease (which only 1 percent of Americans do) or are gluten intolerant (6 percent of Americans are), there is no reason to go gluten-free. But … No, removing gluten from your diet will not help you lose weight. On the contrary, “Those who consume whole grains lose weight and-or gain less weight over time than those who eat little or no grains,” the dietitian says. Also, gluten-free products tend to be higher in fat and calories than foods containing gluten. So … Even if you read
on the Internet that grains will trigger inflammation, to that Susie says: “False, my friends. Whole grains actually reduce inflammation, which in turn reduces the risk for diabetes, cardiovascular disease and high blood pressure.” 5. My friend is selling X supplement, is it safe? “While I want your friend to succeed, is he or she a nutrition expert? Would you go to your car mechanic for open heart surgery?” Susie says. “Anyone can call themselves a nutritionist, but only dietitians can call themselves dietitians.” Back to the question. Keep in mind that supplements are regulated under a different set of rules than
conventional foods and drugs. But … Will the supplement hurt you? Probably not, she says. Whether it will do what it promises is questionable, too. Be wary of studies your friend may cite, she says: Most are probably paid for by the company selling the product. So … “Before you take anything, please check with your doctor or pharmacist. For best results, stick to a healthy diet and routine exercise,” she says. If you have questions, why, see a dietitian, of course. 6. Is the Paleo Diet legit? Paleo Diet is based on the diet of our Paleolithic ancestors. “Can someone remind me of the average life
span of our ancestors? Insert sarcasm,” she says. “Clearly we are living longer and healthier than our ancestors, so I am still baffled that this is the ‘thing.’” But … It does stress lean proteins, vegetables, fish, eggs, shellfish, berries and a lot of exercise. It also nixes dairy, legumes (beans, lentils, soybeans and peanuts), cereals, grains (quinoa, oats) and potatoes. “A huge red flag goes up any time you eliminate entire food groups,” she says. So … If you are interested in this diet, “I would go with a modified Paleo,” she says. “Eliminate all the processed junk and stick to fresh, whole foods.”
R ecovery in mind, body and spirit. To learn more, call (970) 624-5458.
All faiths or beliefs are welcome.
May 28, 2015
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HEALTHLINE 15
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QUINN ON NUTRITION
Can diet help prevent split nails? By Barbara Quinn, The Monterey County Herald (TNS)
Reader GW asks: “What can I do to stop or prevent nails from splitting? Is the old remedy of gelatin just a myth?”
nuts and seeds, vegetable oils and fish. An inadequate intake of essential fats results in dry skin and nails, say experts. Iron deficiency can also cause nails to become dry and brittle. Low levels of iron can cause nails to curve like the inside of a spoon. This condition is called “koil-
onychia” or “spoon nails.” Some research suggests that the vitamin biotin may help strengthen weak or brittle fingernails. We generally need about 30 milligrams of biotin a day for optimal health. A few small studies used daily doses of 2500 milligrams for six months or more. Good sources of biotin
Dear Reader, According to dermatology experts, nails can split for a variety of reasons. Nutritionally, protein may be the most critical for strong nails. Amino acids from foods such as fish, chicken, soy, beans, eggs, yogurt and numerous other foods provide the material to make keratin, the tough protein fiber from which our nails are made. Another nutrient, vitamin D, regulates the production of these fibers, according to the Micronutrient Information Center at Oregon State University. If you have a low level of vitamin D, your nails might suffer. Like our skin, our nails can become dry and brittle if they fail to get adequate moisture. Drinking water and other fluids helps this process from the inside; using moisturizers and wearing gloves when appropriate can protect our nails on the outside. Our nails and skin need some fat, too, to stay moist and supple. Essential fats — those that must be provided in our diet — are found in
16 HEALTHLINE
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include avocados, eggs, liver and pork. By the way, in case you are wondering, our fingernails tend to get thinner as we age; our toenails get thicker. And our fingernails naturally grow faster than our toenails. Gelatin is indeed an old remedy, harking back to the 1950s. Gelatin is actually collagen, a protein substance found in the bones, skin and connective tissue of animals. It’s not a complete protein, however, so gelatin as the sole therapy for building strong nails would be like trying to build a house without nails. Historically, according to the Knox gelatine folks and other sources, using their product for strengthening nails was a great American advertising success, not particularly based on tried and true science. In short, the old advice holds true: Eat a balanced diet from all the major nutrient groups to assure your nails stay strong. A deficiency of any nutrient can affect the growth of our nails in some way, say experts. And wear gloves when you wash the dishes. ——— (Barbara Quinn is a registered dietitian and certified diabetes educator at the Community Hospital of the Monterey Peninsula. Email her at bquinn@chomp.org.)
May 28, 2015
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PA R E N TA L G U I D A N C E
Safety tips to prevent drowning
A
By Beth Whitehouse, Newsday (TNS)
What can parQ ents teach young :
children to help avoid an accidental death by drowning?
: Drowning is one of the leading causes of death in the United States, and most children younger than 4 drown in backyard swimming pools, according to the Arizona-based U.S. Swim School Association. In addition to supervising children, teaching them to swim starting as young as 6 months and having fences or barriers around pools, the association adds these tips: • Create a verbal cue for your toddler or child that must be given by you before he or she can enter the pool. This way, he or she won’t jump in before you’re ready. Tell the child
to wait for you to say a phrase such as, “Ready, 1, 2, 3. You can come in now,” says Bobby Hazen, a co-owner of Saf-T-Swim, with 12 locations on Long Island, N.Y. • Create a process children must go through before entering a pool, such as putting on a swim diaper, a swimsuit and applying sunscreen. If your child doesn’t know how to swim, make sure he or she is always wearing a U.S. Coast Guard-approved life vest. This teaches them not to go near the water if they aren’t prepared for it, Hazen says.
• Teach your children to open their eyes underwater; if they fall in, they can find the side of the pool or a step and get out safely. • Teach a child that an adult “water-watcher” must always be with him or her at the pool. The adult should be watching at all times, Hazen says — not on a cellphone or a computer, not chatting with friends and certainly not drinking alcohol. To find a local, USSSAaffiliated swim school, visit usswimschools.org . (Email Beth Whitehouse at beth.whitehouse@newsday.com .)
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Our physicians have helped thousands of people like you who’ve been on “stop.” We offer you highly specialized surgeons in each area of orthopaedics, from head to toe. Serving the people of northern Colorado and the region since 1969. If we can help you, call us today at (970) 663-3975.
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May 28, 2015
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HEALTHLINE 17
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ON THE COVER
A fabulous face without the knife
By Elise Oberliesen, Healthline Magazine
It happens. With practically no warning at all, the fine line fairies and wrinkle rousers swoop in and do a number on your face. By way of notorious crow’s feet and laugh line, soon we realize our age is written all over our face. While some people gladly go under the knife to erase their age—others would never consider it. So we’ve tracked down some of the least invasive options to help you save face—from blotchy sunspots, to fine lines and wrinkles. To put your best face forward, it’s important to consider all your options— from using sunscreen and moisturizers, to chemical peels and laser treatments designed to shave years off your face. Something as simple as a facial helps
18 HEALTHLINE
brighten your face, says Carly Vittorio, R.N., esthetician and owner of GlowingSkin, located inside Friends Studio, a Loveland-based hair salon. For people with fine lines and deep wrinkles, she suggests the artic berry peel. The facial incorporates plenty of massage techniques, while enzymes exfoliate the skin to bring out a bright, radiant complexion. “When you do facial massage, it brings blood flow to the surface of the skin and plumps up the skin,” says Vittorio. To get more of a tightening effect, Vittorio uses a handheld wand during the facial. It targets facial muscles as it sends 300-400 amps of micro current. When used on the brow line, she sees a noticeable difference. “If I did your eyebrows, you’d see an instant lift,” she
says. It’s best to use microcurrent device after exfoliating the skin, that way it penetrates more deeply and you get better results, she says. (It adds about $10 more to the cost of the facial.)
A look a laser treatment—DOT Therapy Dr. Ralph Reynolds, DMD, MD is a Lovelandbased Oral Maxillofacial Surgeon who does more than just look inside your mouth to assess faulty teeth. He also offers a host of anti-aging treatments from chemical peels and Botox injections to laser skin resurfacing –all of which don’t require cosmetic surgery with a scalpel— though he performs those too. For people with acne scars and fine wrinkles, dermal optical thermosis,
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or DOT therapy might be a procedure to consider. And if skin tightening sounds good, it can help with that too, says Reynolds. The treatment uses a CO2 laser and DOT scanner that pinpoints small areas of the skin, says Reynolds. “With each pulse, light penetrates the skin and makes a tiny tear, which prompts the skin’s healing process, to mend those tears,” says Reynolds. After the procedure, once the healing process starts, it’s up to the skin to do the rest, as it rebuilds and repairs itself. Skin naturally produces more collagen as it heals, says Reynolds. Collagen is an abundant protein source found in the body, especially in connective tissues. It’s the stuff that keeps skin firm and supple— giving it more elasticity and
May 28, 2015
youthfulness. Aging robs the skin of elasticity which is why anti-aging experts work tirelessly to better understand how to stimulate more collagen—deemed as a blueprint in the quest for youthful skin. With any procedure, there are risks, says Reynolds. But he says DOT therapy is considered a safe treatment, especially compared to other options available. “The complication rate with dot laser is a lot lower than with the old full ablation laser resurfacing.” Generally, the DOT procedure starts at the top of the forehead, near the hairline and runs down the décolletage,
(neck and chest area). It’s a large coverage area, which Reynolds says helps blend the skin more naturally, giving better results so the “demarcation doesn’t show.” After one treatment, Reynolds says you should see noticeable results. The treatment costs about $3000, and the redness typically lasts from six weeks to three months.
Microdermabrasion—a buffer for better skin Looking for yet another non-invasive way of peeling back the layers of aging skin? Vittorio likes microderm abrasion for all skin types, but says the results work even better for those with dry skin. Or for people with
pores the size of potholes, like mine. Maybe you’re wondering—what’s microderm abrasion? Simply put—a handheld device “mechanically exfoliates” the skin, says Vittorio. Tiny crystals sprayed on the skin polish away dead skin cells, while suction gently removes the debris left behind. What you’re left with is a new layer of revitalized skin. “It [microderm abrasion] helps improve collagen and elastin. Wrinkles and lines will diminish,” says Vittorio, which gives the skin a plump look. Though you may experience redness for about 24 hours afterwards.
6 THINGS...
to help you pick the right provider – especially for more involved procedures • Ask how many procedures they’ve performed and for how long. • Opt for a provider who’s performed about 100 procedures. • Ask for before and after pictures to see the results. • Find out whether the provider is board certified. • Ask about downtime and healing time. • Ask about upfront costs. Source: Dr. Reynolds Tips reynoldsoralfacial.com/cosmetic-plasticsurgery/dot-therapy.html http://www.ncbi.nlm.nih.gov/books/ NBK21582/
Honoring every moment of life.
Memorial Day is a time when we typically pause to remember those who we love. At Pathways we do this every day.
305 Carpenter Road Fort Collins, CO 80525 (970) 663-3500
Artwork by Jacque Amweg, LCSW, Pathways Hospice
May 28, 2015
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www.pathways-care.org HEALTHLINE 19
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SKINCARE
Forget the pricey trip to the spa with simple DIY tips and tricks (BPT) - With a whole new year ahead, now is the perfect time to relax and refresh with at-home spa treatments that are easy, natural, luxurious and, best of all, affordable. “Skin care does not have to be costly to be effective,” says Janet Little, director of nutrition at Sprouts Farmers Market. “By preparing your own body care products, you can have beautiful-looking skin, slow down premature skin aging and save money.” As a matter of fact, you probably already have fresh and natural ingredients in your refrigerator and cupboards, or you can easily purchase them from a grocery store like Sprouts Farmers Market, says Little. These simple ingredients can eliminate dry skin, reduce wrinkles, banish dark under eye circles and relax sore muscles. The advantages of homemade skin care products include: • Significant savings. Most of the products that you’ll
use are already in your home, and are less expensive than department store-bought skin care products or spa treatments. • Avoiding harsh chemicals. Artificial ingredients found in typical drug store beauty products may contain cancer-causing
compounds which can penetrate the skin and potentially cause harmful effects. • Always natural and fresh. Skin care products purchased in a store contain preservatives to avoid bacteria contamination and growth. On the other hand, when you prepare your
AVOCADO-HONEY FACIAL MASK
skin care items yourself you get a fresh and natural batch every time. • Easy and fun to make. Simple recipes take minutes to prepare, but can be just as effective as store bought products. Here are a few easy, at-home spa recipes that will leave you glowing:
WRINKLE REDUCER:
Avocados are rich in omega-3 fatty acids, perfect for hydrating and great for moisturizing skin. Honey acts as a natural humectant, boosting skin’s hydration and is also a wonderful skin lightening agent.
Banana is wonderful as an antiwrinkle treatment.
Ingredients:
1 over-ripe banana
1/2 avocado 1/2 cup Sprouts orange blossom honey
Directions:
First, place a cloth in warm water and apply to your face to open the pores. Mash avocado until creamy, combine with honey and apply to face for 15 to 30 minutes. Rinse off with warm water, then use cold water to close the pores. Use once a week.
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Ingredients: Directions:
Mash 1/4 banana until very creamy. Spread all over face and leave for 15-20 minutes before rinsing off with warm water followed by a dash of cold. Gently pat dry.
May 28, 2015
GENTLE EXFOLIANT
FIRMING FACIAL MASK
Brown sugar is a natural and affordable exfoliant with many health benefits, while grapeseed oil gently and deeply moisturizes skin without clogging pores.
Egg white is great for tightening and toning skin and helps shrink pores. Yogurt is packed with vitamins and proteins which promotes strong wrinkle-free skin.
Ingredients:
Ingredients:
1/2 cup grapeseed oil 1/2 cup brown sugar
1/2 tablespoon vitamin E oil 1 tablespoon yogurt 1 egg white
Directions:
Mix together with your fingers. Apply to face and body by rotating in a circular motion. Rinse off with warm water.
UNDER-EYE CIRCLE TREATMENT:
Grated potatoes can lighten under-eye circles. Potatoes contain an enzyme called catecholase, which is used in cosmetics as a skin lightener.
Directions:
Whisk together. Massage onto face and neck. Leave on for at least 20 minutes. Rinse off with warm water.
TIRED AND ACHING MUSCLE RELAXER: Epsom salts and essential oils are known for their powerful ability to sooth sore muscles and relieve aches and muscle pain.
Ingredients:
Ingredients: 1 potato Cheese cloth
Directions:
Run one spud through your food processor and stuff the raw mash into a piece of cheesecloth. Apply to the area directly beneath your eye - don’t let the potato juice come in contact with the eye itself - and leave for 15 to 20 minutes. Wipe away the starchy residue.
1/2 cup Epsom Salt 5 drops lavender essential oil 2 drops chamomile essential oil
Directions:
Place Epsom salts in a mixing bowl and add drops of essential oil. Mix ingredients together and add to a hot bath. When using natural ingredients, there are endless possibilities. If you don’t have the time to create your own in-home beauty products, Sprouts offers an assortment of high-quality body care products made with sustainable and ethically sourced ingredients at great values.
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vivage.com/greenhouse/ May 28, 2015
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For more information Visit: 821 Duffield Ct Loveland, CO 80537 970-669-0345
HEALTHLINE 21
IT’S QUITTING TIME! It’s never too late to kick the habit.
By Darren Thornberry, Healthline Magazine
Saying it’s not easy to quit smoking is to grossly understate just how grueling an endeavor it can be to put down cigarettes for the last time. When you’re in the grip of the habit, ending it can seem downright terrifying, and unfortunately the addiction formed to nicotine is a cruel master. Those smokers determined to make the New Year’s Resolution stick this time have an uphill battle ahead of them. The good news is that with the right tools, desire, and support, it absolutely is possible to quit. For good. (This writer knows firsthand; his empathy to smokers goes beyond platitudes.) The danger of smoking is rightfully associated with lung cancer and mouth cancer, but the heart of the smoker
22 HEALTHLINE
suffers, too. The Centers for Disease Control has launched a #20million campaign on Twitter and Facebook, in which users can tell stories of individuals among the 20 million who have been lost to smoking. One such Facebook post by Fulton County (Arkansas) Hometown Health Tobacco Prevention reads: “#20million Bessie Shirley died from a massive heart attack. She was 23 years old. She smoked two packs of cigarettes a day. She started smoking when she was 16 years old.” Here in Northern Colorado, smokers who want to quit have many assets available, immediate access to empathetic counsel, and a long list of friends who’ve successfully kicked the habit for good. We’ll get to that, but first some more information on why quitting smoking is an issue of heart health.
Dr. Richard Jacobi, a board certified family physician at UCHealth Longmont Clinic: “Smoking hurts the heart over the long term by increasing hardening of the arteries, which can lead to a heart attack, where some of the heart tissue dies from lack of sufficient circulation. Over the short term, it increases the work a heart does (increases the heart rate) while simultaneously increasing the carbon monoxide levels in our blood, starving the blood and tissues of necessary oxygen.” UCHealth.org goes on to explain that tobacco use and exposure may cause an acceleration of coronary artery disease and peptic ulcer disease. It is also linked to reproductive disturbances, esophageal reflux, hypertension, fetal illness and death, and delayed wound healing. It’s not a pretty picture, but
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those who want to avoid such ends can make use of the fantastic resources as seen in the box to the right. Becca Parrott of Louisville is a former smoker who shares hard-won quitting advice with our readers: “Don’t be around smokers if you drink. It’s hard hanging out with smokers when you quit and are stressed, but after awhile your body responds. You also need a firm hand/ moral code to scold/guide you when you slip up.” E-cigarettes have been heralded as a method of quitting smoking, but Dr. Jacobi refutes that notion. “They [e-cigarettes] are a different source of nicotine supplied in a very similar fashion to traditional cigarettes, so they don’t change habits or reduce nicotine addiction. Patches, and to some extent gum and lozenges, work by breaking cigarette abuse down into
May 28, 2015
two problems: allowing one to break the habit of smoking while still getting nicotine, and then allowing one to focus on the nicotine withdrawal problem (with progressively lower dose patches) when the habit isn’t an additional stressor.” We attempted to contact several retailers in the area for comments on how e-cigs that they sell can help with quitting, but none responded to our inquiries by press time. So what might work for you? Cold turkey works for some, but not all. Dr. Jacobi advises that medical assistance usually breaks down to either nicotine replacement (in
gums, patches, etc.) or medications that reduce the cravings for nicotine (Chantix, or Zyban a.k.a. buproprion). Hypnosis might help in the short term, too. Let’s not forget about the pesky and persistent triggers that so often cause a back slide. Dr. Jacobi suggests some proactive steps to preempt those triggers ever getting pulled. “Stand upwind of the butt-hut at break time, outside with friends, and breathe the fresh air; sing with the radio in the car, rather than lighting up on your commute; push away from the table and get busy when you have your cup of coffee. Don’t
linger and smoke. Alcohol is a common trigger. Go for a walk when you are stressed. That’s good for your heart and lungs. Put a picture of your loved ones between the cellophane and the cigarette package, to remind you why you are doing this.” For goodness sake, give yourself grace if quitting doesn’t happen overnight. It might be necessary to try a combination of techniques. The average person who quits for good has restarted four times previously. So take this final word of encouragement from Dr. Jacobi and don’t look back. “The only people who truly fail are those who don’t try.”
LOCAL MATTERS!
HELPING YOU QUIT • UCHealth’s smoking cessation program offers resources to the communities it serves such as smoking cessation classes, support groups, and nicotine treatments. 720.494.3121, uchealth.org • Colorado Quitline: telephone program with online component, free nicotine patches and gum available, 1.800.QUIT. NOW, coquitline.org • Quitnet: practical advice for quitting, research-based suggestions on smokeless resources, etc., quitnet.com
NORTH SHORE HEALTH & REHAB FACILITY 667-6111 LAKEVIEW COMMONS 278-4000 THE WEXFORD 667-1900
www.columbinehealth.com May 28, 2015
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HEALTHLINE 23
3 reasons to pay attention to an irregular heartbeat (BPT) - Approximately 14 million people in the U.S. have an irregular heartbeat, also known as an arrhythmia. Heart arrhythmias are very common and are usually harmless. However, certain arrhythmias, such as atrial fibrillation, may produce pooling and clotting of the blood which can damage the brain, lungs and other organs, if not treated appropriately. “Serious cardiac arrhythmias may first manifest through adverse events such as a stroke even before a diagnosis is made,” says Michael Mirro, Chief AcademicResearch Officer Parkview Research-Innovation Center. “A patient that is experiencing symptoms like palpitations or faintness should see a physician immediately. It is important to remember that prevention is key. If you have a cardiac rhythm disturbance, understand
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your treatment options and take steps to live a healthier lifestyle, including eating heart healthy foods, exercising regularly and minimizing stress.” Early detection of arrhythmia is important to reduce unnecessary medical visits and prevent serious complications, such as heart failure or stroke. In fact, there are three things that people do not realize about arrhythmia, according to a survey sponsored by the National Stroke Association. These include: • Less than half of Americans are aware that arrhythmias may increase their risk for stroke. • Only 17 percent of Americans are aware that atrial fibrillation increases the risk for stroke by five. • Atrial fibrillation is believed to be a common underlying cause of the approximately 30 percent
of strokes with no known cause. In observance of Stroke Awareness Month in May, it’s important to understand the causes and potential warning signs of a stroke. To diagnose an arrhythmia, a physician will typically conduct a physical examination, including heart-monitoring tests. Traditional methods include an electrocardiogram (ECG) to measure the timing and duration of each electrical signal of the heart. Holter monitors are portable ECG devices that can be worn for a day or more to record heart activity. However, Holter monitors are restricted in their ability to identify arrhythmias because they capture only limited heartbeat information. More advanced technologies, such as continuous cardiac monitors, provide long-term recording and stor-
age of the heart’s electrical activity. This is essential to detecting and documenting potential arrhythmias, which can sometimes occur infrequently and without symptoms. These devices, such as iRhythm’s ZIO (R) Service, stores beat-to-beat heart rhythm data in its entirety, which can provide a more complete picture to a healthcare provider. Analysis of the beat-to-beat data allows for a faster more accurate diagnosis and treatment. Additionally, the high diagnostic yield potentially eliminates the need for furthering testing, leading to reduced healthcare costs. Talk to your doctor or visit irhythmtech.com today to learn more about stroke and continuous cardiac monitoring.
memory impairment. Where: First Christian Church, 2000 N. Lincoln Ave. When: 3rd Thurs. of the month, 1:30-3:30 p.m. Cost: FREE. Care of elderly adult family members or friends is available through Stepping Stones Adult Day Program during meeting times at no charge. Call: 970.669.7069
When: Tues., 1-3 p.m. Cost: FREE Call: 970.635.401 5
HEALTH CALENDAR
BREAST CANCER SUPPORT GROUP
CAREGIVER CANCER SUPPORT GROUP
Where: McKee Cancer Center Conference Room B When: 2nd Thurs. of each month, 5:30 - 7 p.m. Cost: FREE Call: 970.622.1961
Where: McKee Conference and Wellness Center When: Twice per month, 10:30 a.m. -12 p.m. Cost: FREE Call: 970.635.4129 for dates
BREAST-FEEDING SUPPORT GROUP
CAREGIVERS SUPPORT
Where: McKee Medical Center When: Mon. Wed. and Fri. (except holidays), 10-11 a.m. Cost: FREE. No need to register Call: 970.669.9355
24 HEALTHLINE
For caregivers of elderly adults. The group focuses on providing support and education about community resources and behavior issues, particularly those people with Alzheimer’s and
CHRONIC OBSTRUCTIVE PULMONARY DISEASE Where: McKee Conference and Wellness Center, 2000 Boise. Ave.
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DIABETES INFORMATION GROUP
Information, resources, and support to people with diabetes and the general public. Where: McKee Wellness Center, Kodak Room When: 4th Thurs. every other month, 7- 8:30 p.m. Cost: FREE July 23: Bringing the Eyes into Focus Jennifer Cecil, MD, LLC – Comprehensive Family Eye Care
May 28, 2015
Sept. 24: Diabetes & Avoiding the Medicare Donut Hole (& Other Tips for Open Enrollment) Phoebe Hawley – Outreach Program Manager - Season’s Club Nov. 19: Sugar Substitutes, Short & Sweet Ann Walker, MS, RDN, CDE – Banner Health Dietitian
Cost: FREE - Registration not required. Information: 970.635.4172
WISE WOMEN DISCUSSION GROUP
Think F.A.S.T. and stay in
A supportive environment for women to explore the rewards and challenges of
GENERAL CANCER SUPPORT
Where: McKee Cancer Center Conference Room B When: Tues. (except holidays), 5:30-7 p.m. Cost: FREE Call: 970.635.4129
aging. Facilitated by Dr. Beth Firestein. When: 2nd & 4th Tues, monthly, 11:15 a.m. – 12:30 p.m. April 7 & 21 Where: Perkins Restaurant (W. Eisenhower) in Loveland Cost: FREE
PROSTATE CANCER SUPPORT GROUP
Where: McKee Cancer Center Conference Room B When: 4th Thurs. of each month, 5:30 -7 p.m. Cost: Free Call: 970.622.1961
SCLERODERMA SUPPORT GROUP
Open to scleroderma patients, family, caregivers, and friends looking for a forum to share feelings, concerns, and information. When: 4th Sat. of even numbered months, 10 a.m.-12 p.m. Where: Medical Center of the Rockies, Poudre Canyon Room
TOTAL JOINT EDUCATION
Physical therapists and occupational therapists prepare patients for surgery. This program is coordinated through your physician’s office as part of the surgery scheduling process. Where: McKee Conference and Wellness Center When: Thursdays, 11 a.m.
May 28, 2015
Info: visit bethfirestein.com, email firewom@webaccess. net or call 970.635.9116.
YOGA SUPPORT GROUP For anyone touched by cancer. Where: McKee Medical Center Cancer Center Lobby When: 1st and 3rd Thurs. monthly, 5:30-6:30 p.m. Cost: FREE Call: 970.635.4054 to register.
PARKINSON’S LSVT “BIG” EXERCISE REFRESHER CLASS
Know the signs of stroke.
F A S T
FACE
Ask the peerson to smile. Does one side of the face droop?
ARMS
Ask the peerson to raise both arms. Does one arm drift downward?
SPEECH
Ask the peerson to repeat a simple phrase. Is their speech slurred or strange?
TIME
Act fast. Every second, brain cells die.
Call 911. It could be a game changer.
Open to anyone with Parkinson’s disease who has completed the LSVT “Big” program with a physical or occupational therapist and wants to practice exercises. Where: McKee Conference and Wellness Center, Boettcher Room When: 3rd Tues. of every month 5:30 - 6:30 p.m. Cost: FREE Information: 970. 635.4171
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HEALTHLINE 25
PAID ADVERTORIAL
Knee replacement surgery: Know what to expect Question: I was told that I should have knee replacement surgery,
but I have been putting it off because I am afraid of what I have heard about them. What can I expect? on patients who have some healthy
physician will provide you with all of
joint surface. In partial knee replace-
the follow up information you need to
ment, your surgeon would remove only
make your surgery as successful, and
the part of the knee that is unhealthy,
as painless, as possible.
leaving healthy bone untouched. This surgery is less invasive; therefore you probably will have a slightly shorter recovery time. Total knee replacement involves
Riley Hale, MD Your orthopedic surgeon would not have recommended knee replacement surgery unless you have a definite need. You imply that you are active now but how active? Do you find yourself limiting your daily activities because of pain or hardship? Are you modifying your daily activities due to limited mobility? If so, knee replacement surgery is an option worth serious consideration. Better joint implants and improved surgical techniques are
——————————————— Riley Hale, MD, sees patients in Loveland, Fort Collins and Greeley. He
removing the portions of all three
has sub-specialty training in hip and
bones of your knee, before resurfacing
knee reconstruction, orthopedic infec-
your leg bones with implants built from
tion and joint preservation.
plastic and metal. There have been many advances in knee replacement surgery in the past 10 years, which your orthopedic surgeon can explain to you. Smaller incisions, new techniques and new implants now make it easier for an orthopedic surgeon to customize a knee replacement surgery for each
Banner Health Clinic Orthopedics is now in Loveland—
Banner Health Center, 1230 14th St. S.W.
patient. For instance, “gender knees” are built specifically with a woman’s physique in mind. Smaller and with a slightly different shape, the gender
• Eric Gardner, MD • Garrett Snyder, MD
knees work with a woman’s contours
• Richard Williams, MD
return to their normal activities more
to mold to her bone structure. If you
• Steven Sides, MD
quickly than ever before. In fact, most
helping joint replacement patients
are outgoing and enjoy exercise, the
patients are fully back to their normal
• Daniel Heaston, MD
gender knee might be just what you
level of activity within weeks of their
need to continue to stay active for a
• Riley Hale, MD
procedure.
long time after your surgery.
There are two types of knee re-
Total knee replacement does
• Nicholas Noce, MD
placements – partial knee replacement
require some restrictions immedi-
To make an appointment,
and total knee replacement. Partial
ately following the surgery, as well as
call 970.820.3960.
knee replacement is used primarily
rehabilitation for your new joint. Your
26 HEALTHLINE
Reporter-Herald — ReporterHerald.com
May 28, 2015
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Prostate cancer radiation treatment can take 44 appointments. With non-invasive stereotactic radiation therapy, our experts can treat your cancer with pinpoint accuracy, reducing the number of treatments significantly. It’s just another way we take care of our own. Talk to your radiation oncologist to find out if this treatment is right for you. For more information or to schedule your appointment, call (970) 820-5900 or visit BannerHealth.com/COCancer.