Healtline July 2015

June 25, 2015

SLEEPING EASY

Quality sleep is considered a basic building block of good overall health. Whether strapped for time or saddled with a sleeping disorder, there are ways to make sure you’re getting enough.

+ New study recommends minimum 7 hours sleep for adults + Beating jet lag: A sleep expert weighs in + Sleep apnea: what you should know

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also inside

s SLEEP APNEA and getting quality shuteye Page 12

s BLOW

THE PAIN AWAY: breathing tips to help children relax Page 18

Meditate on this: Mindfulness can improve well-being.............................................. 4 Travel light and don’t let the bed bugs bite this season.............................................. 6 UNCOMMON SENSE............................................................................................... 8 FITNESS: Loveland PEDAL power: sharing the love of two wheels........................... 10 Is sleep apnea a risk factor for depression? Study examines the link........................ 14 Beating jet lag: A sleep expert weighs in................................................................. 15 New study recommends minimum 7 hours sleep for adults.................................... 16 PARENTAL GUIDANCE: When light’s still on outside at bedtime.............................. 17

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.

For advertising information contact: Linda Story, advertising director: 970-635-3614

Adult diseases now striking children because of poor diet and obesity..................... 20

For editorial:

NUTRITION:5 Cooking Tricks that add bold flavor to healthy foods......................... 23

Misty Kaiser, 303-473-1425 kaiserm@reporterherald.com

QUINN ON NUTRITION: Processed food not all bad.............................................. 24 Health Calendar & Briefs........................................................................................ 25

on the cover SLEEPING EASY Quality sleep is considered a basic building block of good overall health.

Whether strapped for time or saddled with a sleeping disorder, there are ways to make sure you’re getting enough.

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PAGES 12-17

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MEDITATE ON THIS: Mindfulness can improve well-being From Mayo Clinic News Network, Mayo Clinic News Network (TNS) If you've heard of or read about mindfulness — a form of meditation — you might be curious about how to practice it. Kayla Dascher, Mayo Clinic Health System nurse practitioner, shares how to do mindfulness exercises and how they might benefit you.

What is mindfulness?

Mindfulness is the act of being intensely aware of what you're sensing and feeling at every moment — without interpretation or judgment.

Spending too much time planning, problem-solving, daydreaming or thinking negative or random thoughts can be draining. It can also make you more likely to experience stress, anxiety and symptoms of depression. Practicing mindfulness exercises, on the other hand, can help you direct your attention away from this kind of thinking and engage with the world around you.

What are the benefits of mindfulness exercises?

Practicing mindfulness exercises can have many possible benefits, including: • Reduced stress, anxiety and depression • Less negative thinking and distraction • Improved mood

What are ways to practice mindfulness?

• Pay attention. The next time you meet someone, listen closely to his or her words. Think about their meaning and uniqueness. Aim to develop a habit of understanding others and delaying your own judgments and criticisms.

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• Make the familiar new again. Find a few small, familiar objects — such as a toothbrush, apple or cellphone — in your home or office. Look at the objects with fresh eyes. Identify one new detail about each object that you didn't see before. As you become more aware of your world, you might become fonder of the things around you.

• Focus on your breathing. Sit in a quiet place with your back straight but relaxed. Feel your breath move in and out of your body. Let your awareness of everything else fall away. Pay attention to your nostrils as air passes in and out. Notice the way your abdomen expands and collapses with each breath. When your mind wanders, gently redirect your attention to your breath. Don't judge yourself.

Remember that you're not trying to become anything — such as a good meditator. You're simply becoming aware of what's happening around you, breath by breath.

• Awaken your senses. Get a raisin.

Sit in a quiet place with your back

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straight but relaxed. Look at the raisin. Smell it, feel it and anticipate eating it. Taste the raisin, and slowly and deliberately chew it. Notice the way the raisin's taste changes, your impulse to swallow the raisin, your response to that impulse and any thoughts or emotions that arise along the way. Paying close attention to your senses and your body's reaction to the raisin might reveal insight into your relationship with eating and food.

For other mindfulness exercises, such as focused breathing, you'll need to set aside time when you can be in a quiet place without distractions or interruptions. You might choose to practice this type of exercise early in the morning, before you begin your daily routine.

Aim to practice mindfulness every day for about six months. Over time, you might find that mindfulness becomes effortless. Think of it as a commitment to reconnecting with and nurturing yourself.

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Travel light and don’t let the bed bugs bite this season

(BPT) - Summer’s relaxed nature and the added free time enjoyed by parents and children alike make these warm-weather months perfect for travel.

However, travelers who aren’t careful could find their trip leaves them with a few hundred extra - and unwanted guests.

New research from the National Pest Management Association (NPMA) and the University of Kentucky’s biennial Bugs Without Borders survey found that not only are bed bugs spreading, but also that summer is the busiest season for treating these pests. Compared with numbers from 2013, more surveyed pest professionals reported encountering bed bugs this year across several areas important to travelers, including: train, bus and taxi transportation (up 8 percent); retail stores (up 5 percent); movie theaters (up 6 percent); and outpatient facilities (up 7 percent). For travelers, this means being vigilant against bed bugs while on the go is more important now than ever.

To ensure your summer vacation is memorable for all the right reasons, NPMA suggests the following tips for avoiding a bed bug infestation:

LOOK BEFORE YOU SLEEP Professionals agree that visual inspections are still the best way to spot a bed-bug infestation. Set any belongings on a luggage rack upon entry in to a hotel room, and then use a flash light to thoroughly inspect your bed. Pull back the headboard to check behind it for bed bugs, and then pull back the sheets to look for blood spots. Don’t forget to check all corners of the mattress and box spring, as well as inside and beneath the nightstand drawers and the crevices of any upholstered furniture. It is also wise to inspect the sheets again in the morning for blood spots as bed bugs tend to defecate shortly after feeding.

CHANGE ROOMS WISELY If you find bed bugs in your hotel room and need to change rooms, be sure that you are not moved in to a room that is adjacent to or directly above or below the suspected infestation. Bed bugs can easily hitchhike on housekeeping carts, luggage and even through sockets in the wall. If an infestation is spreading, it will move first to the rooms closest to the origin.

CLEAN UP After returning home from your trip,

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inspect suitcases before bringing them in to the house and vacuum luggage thoroughly before moving it in to storage.

For additional protection, use a garment hand steamer to steam your luggage, killing any bed bugs or eggs that may have hitched a ride home. Next, wash all of the clothes you brought on vacationeven those that have not been worn-in the hottest water the fabric can withstand to prevent any stray bed bugs from making their way in to your drawers or closet.

SEEK PROFESSIONAL HELP If you find that your summer trip has left you stuck with a bed bug infestation, immediately seek the assistance of a pest professional. Hiring a professional ensures your bed bug infestation will be dealt with in an efficient and professional manner without exposing you and your family to the dangers associated with some DIY methods.

Summer is the peak season for travel-and for bed bugs. By practicing the tips above, however, you can be free to enjoy your vacation without the dreaded consequences of a bed bug infestation.

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UNCOMMON SENSE

Growing up can mean initiating akward conversations Dear Dr. Beth, I have a son who is a sophomore in college.

He dated several girls in high school, only one girl seriously that he dated for about a year. In college, he has some really good guy friends and other girls as friends too. Last week, he wrote me an email and said he has figured out that he is bisexual. Then he posted a picture on Facebook of him and a guy friend with their arms around each other and updated his relationship status to “in a relationship”. All of his recent posts are about time he and his new friend are spending together doing fun things.

Does this mean he is gay?

I want to discuss this with him but how do I start the conversation?!?

It definitely sounds like your son wants to have a conversation with you. There will probably be several parts to that conversation. So, to address one of your questions: is your son gay? The answer to this is probably yes—and no. You have to understand what it means to be gay and also understand the term “bisexual”. While not universally true, most people who consider themselves gay feel that they are only attracted to people of the same sex, not people of the opposite sex.

In identifying himself to you as “bisexual” in his email, he is saying that he

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has feelings (sexual and/ or emotional) for people of the same sex, but that he is also genuinely interested and attracted to women as well. A person who is bisexual does not have to date more than one person at a time, but is open to the possibility of loving someone of either gender.

Your son has dated heterosexually in the past and may or may not have also had feelings for male friends or experimented with sexually with other boys. Most boys who do so do not tell their parents. Of course, it is much more acceptable to admit one’s heterosexual feelings than to admit same-sex attraction so it is really hard to know if the feelings he has for men are newer feelings or feelings he has had for some time.

Often, a bisexual man or woman does not feel the need or desire to come out until they find themselves

forming a significant relationship with someone of the same sex that he (or she) is really excited about. People come out in all kinds of ways these days. While Facebook might seem like an odd place to announce one’s sexual orientation or introduce friends to a new dating partner, it is actually quite common now.

Given your son’s email to you and his posts, it should be fairly easy to start the conversation. I would suggest bringing the subject up in a return email, phone call, or personal visit (if one is happening fairly soon). He may initiate the conversation himself, but if he doesn’t, you might ask him to tell you about his new friend—or about his new sexual identity.

Either way, I think you will you will find that he is willing to talk to you about this new development in his life, especially if you show genuine interest and are non-judg-

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mental. It may be a bit awkward at first, but feel free to ask questions. It may be an unusual conversation to have with your son and a bit of a difficult one, but it is a conversation well worth having.

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Dr. Beth, I love my Dad, but he drives me crazy. He is always trying to tell me how to live my life and make my decisions. I am 23 years old and have just graduated from college. I have been doing fine living life on my own for the past 4 years. I still visit my family frequently. We have family dinners now and then and celebrate birthdays and holidays together. But whenever we get together the talk with my Dad always turns to life decisions and he wants to give me advice. How do I handle this?

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I’m sure you know well that you are not alone in having this issue with a parent. It sounds like your relationship with your father is basically a good one. The only good way to handle this is with direct communication. Keep in mind that you can be direct without being harsh or rude.

The best assertive communication leaves both parties feelings valued.

There are two good options for approaching the topic. One way is to approach it before the next family visit.

You could craft an email that let’s your father know that you value him and that you have appreciated a lot of his guidance over the years, but that you have really come to develop those skills for yourself.

You can let him know

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that you would like to focus on topics other than your life decisions. It is fine to discuss those from time to time, but you don’t want that to be the main focus of your relationship with him. You could mention a number of other subjects you would enjoy discussing with him.

Finally, I think it is important to let him know that you feel uncomfortable with his continual advice and that it is putting a strain on your otherwise good relationship. Let him know that you want to have a comfortable adult-adult relationship with him going forward and that if you want his thoughts on a decision in your life, you will certainly be sure to ask him for his input.

The other option is to deliver the same message in person, but do this in a one-on-one interaction, not in front of the family or during a holiday gathering. I think

you have a good chance of improving your relationship with your father now and in the future. You just need to take the first step.

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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FITNESS

Loveland PEDAL power: sharing the love of two wheels

By Misty Kaiser, Healthline Magazine Yesterday, as I was doing a little research on the active side of northern Colorado, I briefly pondered how internet search engines have changed our lives so completely. I’m old enough (ahem) to remember the internet dark ages. I remember a lot of hours in the library, on the phone and at the copy machine. Real human interaction happened far more frequently, but it certainly took a lot longer; a pro and a con.

That has nothing to do with the subject of fitness other than this; today we have more opportunity to find activities, groups and information than we ever have before. It is literally at our fingertips whenever we want it. In taking advantage of that constant availability, we can foster more real-time social interaction by finding others in our community that share our interests, we can learn new skills and abilities just by using all our technology to reach out to someone else who wants to learn the same thing. It can take some of the intimidation out of starting something new.

There’s safety —and ease— in numbers.

The numbers are definitely in PEDAL’s favor; numbers in years, numbers in membership and numbers in activities.

PEDAL, an acronym

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for People’s Efforts to Deemphasize Automobiles in Loveland, was introduced on the first Earth Day in 1970.

Since then, they’ve remained instrumental in starting Bike Weeks, Bike Rodeos, and community rides.

Founded by four HP engineers and bike lovers - Joe Brockstein, Jim Disney, Art Minnick, and Darrel Smith— they’ve grown to around 100 current members, ranging in age from 13 to 78. Anywhere from 2 to 30 members participate in any given ride.

They are always welcoming new members of all shapes,

sizes and abilities. Dues for the club are $15 per year and go to support the club’s expenses.

As the organization has progressed over the years, so have the activities. Group rides range in difficulty from beginner to intermediate, and in length from 10 to 50 miles, so they really do offer something for every level of commitment. Organized rides like these also allow for rider advancement.

If riders master the Tuesday evening Laid Back Rides, they can challenge themselves with the Tuesday

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Morning Head for the Hills ride instead. If they find themselves itching to try multi-stage touring, PEDAL has been known to offer three day rides with overnight stops between. Just don’t forget your helmet—they’re mandatory for every rider.

Speaking of helmets, in addition to teaching bike safety at area elementary schools through the Safe Routes to School program, PEDAL also hosts the Helmets for Kids fundraiser with The Egg & I in the fall. “(We) noticed that many children were lacking hel-

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mets when they ride, so for the last two years PEDAL has been hosting a fundraiser to help purchase helmets for kids,” says former PEDAL president and current member, Robin Hildebrand.

It’s all part of their commitment to sharing their love of everything cycling while promoting safe habits.

So, why would anyone join a club for something so easily done alone? Here are four good reasons:

MOTIVATION We all know that it’s sometimes hard to commit to something new. All of those excuses sound plausible in our own heads, but when we’re held accountable in some way, it’s much harder

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to allow those excuses to interfere. Signing up for a group ride, might be just the motivation needed for commitment.

INSPIRATION Getting to know and respect other riders and then seeing them push themselves to add distance, get faster or just feel more confident, can inspire those new to the sport to do the same.

The bigger the challenge the more opportunity for improvement.

THE SOCIAL ASPECT Clubs are a fantastic way reach out and connect with others who are interested in the same things you are, no matter the age or ability. For

the internet generation... it’s that human interaction thing I mentioned earlier.

There’s a sense of camaraderie among the group.

Hidebrand says it comes down to “a bunch of people sharing a love of bicycling and the health benefits that come with it.”

members have built up my confidence and given me the nudge to try new cycling adventures. Because of what I learned from them and their experiences I completed my first century ride and got to explore what cycle touring is about. I learned how to change a tire and maintain

SHARED KNOWLEDGE

my bicycle...drafting became

Many minds are better than one. The people you ride with may know firsthand better trails for family, harder hill climbs or the best views in town, kind of like a search engine with faces.

“We enjoy sharing our knowledge and experience with fellow riders. We learn from each other,” explains Hildebrand. “PEDAL

my friend when dealing with

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winds while riding. Most of all I gained many new friendships over the years.”

If you are interested in seeing what PEDAL is all about, visit pedalclub.org.

You’ll find ride schedules and maps, photos of past events, and information on joining up.

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FEATURE: SLEEP

Sleep Apnea and getting quality shuteye “Patients with heart or pulmonary disease or limb movement issues may require in laboratory testing,” says Himes.

Most primary care physicians can help with the referrals and such.

Ask your doctor about how to track sleep at home. Generally, a sleep diary helps you pinpoint factors that possibly interfere with sleep quality. You can download a sleep diary on NSF’s website. It asks you a myriad of questions like how often you nap, current medications, alcohol consumption and ability to fall and stay asleep.

Quality sleep starts with your head

By Elise Oberliesen, Healthline Magazine We hear the words often—bedtime is my favorite time of day—a thought that brings on a case of the yawns as I daydream about my pillow.

But not everyone finds sleep so easy.

Tossing and turning with eyes wide open keeps a fair share of folks from getting a good night’s sleep—and it’s something even more problematic for women— who report more sleep disturbances.

About 49 percent of women report difficulty falling asleep, compared to 40 percent of men, and 56 percent of women have difficulty staying asleep, compared to 48 percent of men, according to a survey by the Sleep Health Index, a report generated by the National Sleep Foundation (NSF).

While it’s not entirely clear why some women struggle with slumber, some sleep experts believe higher rates of depression and anxiety could account for the findings, according to NSF. On the flipside, maybe insomnia has little to do with your sleepless nights.

Perhaps your significant other snores all night long—an annoyance that turns good sleep into a night of no sleep. As you lay awake counting sheep, perhaps you unconsciously start counting his breathing—only because you notice

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long pauses in between breaths.

“This observation alone is sufficient to warrant further investigation,” says Terry Himes, DO, a neurologist with Colorado Neuroscience Center of the Rockies, in Loveland.

When people stop breathing during sleep, it could be a case of obstructive sleep apnea, a condition where throat muscles collapse and shrink the airway, making it more difficult to breathe.

That’s why it’s important to take your sleep seriously and talk to a doctor if you suspect sleep apnea, says Himes.

“Patients with congestive heart failure are at high risk of obstructive sleep apnea or other sleep related breathing disturbance. Undiagnosed and untreated sleep apnea increases the risk of hypertension and cardiac disease,” says Himes.

A combination of low oxygen levels and lackluster sleep are thought to compromise heart health. About 18 million people are diagnosed with sleep apnea, according to NSF, and men are more at risk of developing the condition.

If you suspect sleep apnea, Himes says an at home sleep study is likely the first step before going into the sleep lab where they hook you up to machines and attach a bird nest of wires from head to toe.

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Each night, cells in the body regenerate in a seemingly passive way thanks to the restorative powers of sleep. Yet it’s hardly passive—considering the cacophony of chemicals that mix and mingle during the night. Certain hormones surge, like growth hormone, while others chill out, like cortisol, which spikes again in the morning.

REM sleep is generally associated with the dream state and a series of stages that activate learning centers in the brain, according to research from National Institutes of Health.

“One study found that REM sleep affects learning of certain mental skills.

People taught a skill and then deprived of non-REM sleep could recall what they had learned after sleeping, while people deprived of REM sleep could not.”

For those seeking high quality sleep and high mental functioning, REM sleep is highly sought after, says Shana Rocheleau, vice president of strategy with Bedgear Performance Bedding, a company that uses innovative textiles and a customized approach in their product designs.

To improve your sleep quality, Rocheleau says it’s important to consider how the materials in your pillow affect your sleep. Pillows with the right mix of fibers can help promote airflow, breathability and moisture wicking qualities—

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similar to textiles used in athletic wear.

She also suggests thinking about pillows the same way you think about your clothing.

“Anything you buy needs to fit you, whether it’s your running shoes or your bra,” says Rocheleau, which includes your pillow.

That’s why the company customizes the pillow to fit the person. To get the right pillow, Rocheleau says, “shoulder size and body type” should be factored into the fitting. That’s why the company sizes pillows based on each person’s unique attributes—height, broad or narrow shoulders, and preferred sleeping positions.

“You want a pillow that cradles the specific contours of your body,” she says. Adding that a good pillow “cradles the neck,” while helping maintain alignment of the neck and spine.

Since one third of your spine (located in the neck vertebrae) rests on the pillow, Rocheleau says, “the

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pillow creates 30 percent of your sleep comfort.”

To get the best sleep, you don’t want to toss and turn. And getting comfortable may be half the battle.

“You want to stay in one position as long as possible to get more REM sleep,” says Rocheleau.

Though sleep apnea may require much more aggressive treatment, some doctors recommend a side sleeping position or investing in a quality contoured cervical pillow. Cervical pillows support the neck and help to keep the airway open. There are also bolster pillows that help sleepers maintain a side position through the night.

Despite the availability of home remedies and solutions, if you suspect you or your partner have sleep apnea, consult a doctor to determine the exact nature of the problem and sleep easier.

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6 WAYS TO IMPROVE SLEEP • Cut caffeine consumption several hours before bed.

• Feeling hungry? Opt for a light meal within 45 minutes of bedtime; no heavy meals.

• Keep the room comfortably cool – around 60 to 67 degrees.

• Draw blinds and keep the room dark.

• Avoid action packed movies before bed as it sometimes revs up your adrenaline.

• Dim the lights to help bring on drowsiness—something that helps you fall asleep.

Source: National Sleep Foundation; Dr. Himes

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F E AT U R E : S L E E P

Beating jet lag: A sleep expert weighs in

By Josh Noel, Chicago Tribune (TNS) When he got to Yorkshire, England, on a recent trip, Robert Rosenberg began one of his standard routines: He laced up his sneakers and took an afternoon jog.

Rosenberg was, in reality, doing more than getting fresh air and exercise; he was adjusting his body to the local time zone, which was eight hours ahead of his home in Arizona. Rosenberg, a doctor of sleep medicine who runs the Sleep Disorders Center of Prescott Valley, in Prescott, Ariz., was beating jet lag with exercise and exposure to afternoon sunlight. Both are elemental to overcoming jet lag, he said.

“I know it helped me get acclimated, getting exercise and getting out there in the light, rather than sitting in a hotel room,” Rosenberg said.

Although a few lucky travelers might be immune to jet lag, most of us have suffered through that wobbly sensa-

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tion of being half a world from home in a deep, disorienting exhaustion. It often is impossible to avoid because of the chasm between our circadian rhythms — the biological process that juggles consciousness and sleep — and a new surrounding where sunrise and sunset don’t mesh with what our body expects.

The challenge is particularly acute when traveling across at least three time zones, Rosenberg said; it takes about a day to adjust for every time zone crossed heading east and half the time when traveling west.

The problem for a person on a regular day/night schedule, Rosenberg said, is that the brain’s pineal gland is accustomed to producing the melatonin we need to sleep about 9 or 10 p.m. — but, when whisked across the Atlantic Ocean, that’s suddenly 4 or 5 a.m. in, say, Prague. Worse, we continue to get that melatonin well into Prague’s daytime. The fallout can be quite unpleasant:

insomnia, fatigue, an inability to concentrate and even constipation and indigestion.

“It takes brain several days or more to change its inherent cycle and phase in with a new night and day in the new destination,” Rosenberg said. “Trying to budge the circadian clock can be hard to do.”

But it can be done. Here are Rosenberg’s suggestions:

first,” he said.

Prepare

Go early

For three nights before traveling east, go to sleep an hour earlier than usual and wake up an hour earlier. When traveling west, sleep an hour later and rise and hour later.

Light exposure When freshly landed somewhere to the east, don’t expose yourself to light until the afternoon. Why? “The brain is still back home; if you’re in Paris and you get up at 8 a.m. and expose yourself to bright light, it is still nighttime to your brain. You want to do everything you can to help your brain adjust to the new time, so expose yourself to sunlight at 4 p.m., when it’s 8 a.m. back home. Just wear sunglasses until then, and then take them off. It’s about easing yourself in.”

Supplement Rosenberg suggests taking .5 milligrams of melatonin for the first two or three nights in your destination. “It’s very safe, and it’s a great way to get through jet lag,” he said. A sleeping pill, he said, should always be a last resort.

“I try to use natural methods

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Don’t give in (too much) If you have to nap on the day you arrive in a far-off place, keep it to no more than two hours.

Scheduling Try to arrive in your destination in the afternoon, which will allow you to go to sleep at a “normal” bedtime.

Business trip? Go a couple days early to adjust. “You don’t want that meeting to be on the first day you’re there,” Rosenberg said.

Eat smart When you get to your destination, eat foods high in tryptophan — dairy, red meat, fish and peanuts — which help stimulate melatonin.

Sleep on the plane Obvious, but several hours of sleep en route can make a huge difference toward getting on a regular sleep schedule.

Exercise It helps you fall asleep more easily.

The little things Small advantages help: Turn off electronics 90 minutes before bedtime (melatonin production is suppressed by the bright light from a mobile phone or tablet); don’t drink too much alcohol (which interferes with sleep in a variety of ways) or caffeine after about noon.

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F E AT U R E : S L E E P

Is sleep apnea a risk factor for depression? Study examines the link

By Karen Kaplan, Los Angeles Times (TNS) Sleep problems are often a symptom of depression, but a new study raises the possibility that they could cause depression as well.

In a sample of nearly 2,000 Australian men between the ages of 35 and 83, those with excessive daytime sleepiness were 10 percent more likely to be depressed than those without, according to researchers from the University of Adelaide and the Adelaide Institute for Sleep Health. The relationship held up even after taking other risk factors into account.

None of the men had been diagnosed with severe obstructive sleep apnea when they entered the study, but 857 of them were assessed for the condition after joining.

Those who were found to have it were 2.1 times more likely to be depressed than those who didn’t have the sleep disorder.

Some of the men had both severe sleep apnea and excessive daytime sleepiness.

They were 4.2 times more likely to be depressed compared with men who had no sleep issues, the researchers found. Those with both conditions were also 3.5 times more likely to be depressed than men with only one of them.

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All of the men in the study were evaluated for depression twice, with the second test occurring about five years after the first. That allowed the researchers to see whether sleep problems could be linked to a recent diagnosis of depression.

And indeed, the men who had severe sleep apnea that was discovered during the study were 2.9 times more likely to become depressed during those five years.

The study design did not allow researchers to determine whether sleep problems boosted the men’s risk of depression. It’s possible that the reverse is true, or that a third factor makes people more likely to be both depressed and to have trouble sleeping.

Though the nature of the link between sleep and depression is still hazy, the results do provide actionable information for doctors, the study authors concluded.

After patients are diagnosed with depression, they should be screened for obstructive sleep apnea, even if they don’t seem to be sleepy, they wrote.

Their results were presented this week at the American Thoracic Society’s 2015 International Conference in Denver.

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FEATURE: SLEEP

New study recommends minimum 7 hours sleep for adults

By Jonel Aleccia, The Seattle Times (TNS) Seven hours of shut-eye: That’s the minimum amount of sleep that adults need each night for best health, according to new recommendations from a panel led by a University of Washington sleep expert.

And functioning effectively — without guzzling gallons of coffee — could require even more time between the sheets, said Dr. Nathaniel F. Watson, a professor of neurology and co-director of the UW Medicine Sleep Center.

“Seven hours — that’s the lower limit of the threshold,” said Watson, who is also incoming president of the American Academy of Sleep Medicine, which issued the guidelines recently, jointly with the Sleep Research Society. “We don’t want people walking away thinking, ‘I need only seven hours of sleep a night.’”

In fact, the 15-member panel declined to put an upper limit on ideal sleep for adults aged 18 to 60 after spending a year reviewing more than 5,300 scientific articles about the link between sleep and optimal health. The results were published in the journal Sleep.

“This is a general recommendation for what it takes to remain alert and productive without stimulants,” Watson said, adding that the advice applies to those older than 60 as well.

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Sleeping nine hours or more a night on regular basis actually might be appropriate for young adults, people recovering from sleep deficits and those who are ill. It’s not clear whether sleeping so long is ideal for everyone else — but it’s almost certainly better than sleeping too little, the researchers agreed.

Getting that message across may be difficult in the U.S., where about a third of people aged 18 and older say they sleep six hours or less a night, according to a new federal study.

Sleep deprivation is sometimes seen as a badge of the busy or a marker of determination, said Watson.

He pointed to the Seattle Seahawks’ Russell Wilson, who has a famous Twitter hashtag: #NoTime2Sleep.

“It’s the zeitgeist of our times,” he said. “We’re trying to get at this notion that if you’re Type A, you don’t sleep. How do we change that?”

Neither the Seahawks media crew nor Wilson immediately responded to questions about Watson’s concern — or about how much sleep Wilson racks up each night.

In fact, sleeping less than seven hours a night is associated with all kinds of health problems: weight gain and obesity, diabetes, high blood pressure, heart disease, depression — and a higher risk of early death, the researchers found. It is also linked to decreased immunesystem function, greater pain sensitivity, problems performing at work or other activi-

Reporter-Herald — ReporterHerald.com

ties, increased errors and a higher risk of accidents, the group noted.

To determine how much sleep is enough, Watson recommended that people conduct a three-week experiment.

“Go to bed when you’re tired, wake up spontaneously when you feel rested,” he said. “Then assess how you feel during the day, how you perform during the day.”

At least seven hours of snooze time will likely boost both measures, he predicted. While caffeine and other stimulants temporarily mask the effects of fatigue, they do nothing to prevent the toll on health.

“It’s really important for people to understand there’s no substitute for sleep,” Watson said.

June 25, 2015

HL

PA R E N TA L G U I D A N C E

When light’s still on outside at bedtime

By Beth Whitehouse, Newsday (TNS)

I'm trying to keep my Q 4-year-old on a 7:30 p.m. :

bedtime, but she keeps telling me it's daytime because it isn't dark out yet. Any tips on helping her stick to her 7:30 bedtime?

A

: First, make sure her bedroom is optimally set for sleep, says Rebecca Kammerer, a pediatric sleep coach who owns Sleep Cadets in Mineola, N.Y..

Invest in blackout shades or blackout curtains so the bedroom is dark, even if it is light outside. Add a night light, Kammerer recommends, using a red bulb for soothing light, so you can maneuver in

June 25, 2015

her room in the dark and so she won't be afraid of the darkness. You also might add a sound machine so she hears and feels the hum of white noise; even a box fan would do the trick, Kammerer says.

Then when it's time to go to sleep but

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she tells you it's still light outside, explain to her that the time she goes to bed stays the same in every season, so she wakes up feeling rested and happy.

To get her to the bedroom, say this: “We're not going to go to sleep yet, but we're going to get ready,” Kammerer suggests.

Then, go through your nighttime routine of putting on pajamas and brushing teeth.

“She wants to stay up to be with you,” Kammerer says. So go with her into her dark bedroom, read her a story or two and sing to her. This gives her the cue that it's bedtime, and the dark room will reinforce it.

(Beth Whitehouse can be reached at bethwhitehouse@newsday.com )

HEALTHLINE 17

BLOW THE PAIN AWAY: breathing tips to help children relax

From Mayo Clinic News Network, (TNS) In times of stress, anxiety or frustration, you’ve probably been told to “relax, take a deep breath and calm down.”

Have you tried it? Really tried it? Many meditation practices use breathing techniques to promote a state of calm.

“You don’t need years of meditative practice to benefit from this technique, nor do your children,” says Peggy Decker, M.D., Mayo Clinic Health System pediatrician. “In fact, kids are generally good at embracing this simple relaxation technique.”

Deep breathing increases the supply of oxygen to your brain and stimulates the parasympathetic nervous system, which promotes a state of calmness, according to the American Institute of Stress. Controlled breathing, also known as belly breathing or abdominal breathing, describes a deep, slow intake of air that expands the diaphragm downward and draws air deep into the lungs, pushing the belly out as the lungs fill with air.

It’s followed by a long controlled breath out as the strong diaphragm muscle relaxes and air flows out. This type of breathing technique can take you from an excited state of mind with the “fight or flight” instinct on high alert to a state where heart rate slows, blood pressure goes down and pain decreases.

18 HEALTHLINE

Young children — and teenagers — can learn and practice deep breathing to strengthen their mind/body connection and manage emotions that may seem overwhelming at times. Kids, especially, can use this technique when they’re worried, sad or in pain. Adding imagery and phrasing can often help enhance the effectiveness of deep breathing: “Breathe in the good, breathe out the bad,” or “blow the pain away.” Some kids may respond better to images that invoke familiar sights, sounds or smells of a favorite place rather than movement.

“I’ve used bubbles and pinwheels both as a distraction and as a fun way to promote deep breathing when my pediatric patients need their blood drawn or when receiving a shot,” adds Dr. Decker.

How to get started: • Find a comfortable position. If possible, lie down on a flat surface.

• Place a hand on your belly or an object, such as a stuffed animal or even a book. Your hand/object should rise as you take a big breath and your hand should fall as you let the air out slowly over a period of several seconds.

• Breathe in through your nose and out through your mouth. Let your shoulders and neck relax with the

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movement in your abdomen. Repeat 15 to 20 times.

• Consider adding a short phrase in your mind with the breathing: “I am” on the inhalation, “relaxed” on the exhalation. You could also slowly count to four on each breath.

Deep breathing can also be part of a bedtime routine that promotes calmness and relaxation. This type of daily practice makes it easier to use the deep breathing technique when other situations arise. It can help relieve the pain of frequent headaches or stomachaches.

Deep breathing can help ease transitions to new places or events. It can even be part of a time out for your child (or you!) as your child learns to manage strong emotions.” Consider teaching your teenager to take a few deep breaths before answering a difficult question at school or before an athletic performance,” says Dr. Decker. “I see elite basketball players do this all the time at the free throw line.”

There are multiple ways to learn the technique — written instructions, audio/ video recordings or even smartphone apps. Choose and practice the one that works the best for you and your child, and enjoy a calmer body, mind and spirit.

June 25, 2015

Easy tips to drink more water throughout the day

(BPT) - You know drinking plenty of water every day is good for your health.

The Institute of Medicine recommends men consume about 13 cups of fluid a day and women take in about 9 cups.

Yet remembering to drink water may not always make the top of your daily to-do list.

Here are some tips to naturally incorporate drinking liquids into your day to give you the energy you need to accomplish everything on your to-do list:

varieties in the stores, and you might even consider personalizing one so you remember it’s yours and there for you. If the container is handy, you’ll find yourself drinking out of it more often, just out of habit.

and immerse them in your water for a fruity drink. Purchase some travel flavor packets to add to your cup.

Like tea? It’s a great way to flavor your water, and it provides plenty of other benefits, too.

• Always make sure your water is freshly filtered. The new EveryDrop Ice and Water Refrigerator Filters are National Science Foundation certified to reduce more contaminants than comparable refrigerator filters, ensuring you’re drinking the quality water you desire. Be sure you’re replacing your ice and water refrigerator filters every six months, to continue to enjoy fresh, great tasting water at home.

• Always have a reusable water bottle with you. Tuck it into your purse or gym bag and have an extra one at your desk. You can find plenty of

• Add fun flavors to your water to change it up, or make fun “mocktails” with your friends. Just cut up oranges, lemons, grapes and other berries

• Get out and explore all the watering holes in your community. When on a walk, run or bike ride through your community parks, tuck the EveryDrop Portable Water Filter into your purse or bag. It filters one gallon of water in just two minutes, so when you fill up at a water fountain location, you don’t have to wait to get fresh, great tasting water.

With these tools, you’ll discover it’s easy to stay hydrated throughout the day. Here’s a toast to you for drinking more water, staying hydrated and feeling great. Cheers.

June 25, 2015

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HEALTHLINE 19

HL

HEALTH NEWS

Adult diseases now striking children because of poor diet and obesity

By Megy Karydes, Chicago Tribune (TNS) Once seen only among an older population, adult diseases such as fatty liver disease, hypertension and osteoporosis are being diagnosed more and more in children.

And you can add to that sleep apnea, Type 2 diabetes and high cholesterol levels. The culprits?

Unhealthy diets and growing waistlines, experts say.

Recognizing obesity early and appreciating the cardiovascular decline it can pose for young children has become so important that the American Academy of Pediatrics established guidelines and recommendations for pediatricians, typically not accustomed to seeing the resulting cascade of health issues in their patients.

“Several studies have shown that obesity is under recognized by parents as well as by physicians,” said Dr. Seema Kumar, pediatric endocrinologist at the Mayo Clinic Children’s Center.

“Parents in general tend to think they will outgrow it. ... It also depends on the ethnic group they’re coming from.

In some cultures, being overweight is actually a sign of prosperity. So they may actually not even consider that as a problem.”

Kumar’s observations ring true with a study by the New York University Langone Medical Center that was published online in April in the journal Childhood Obesity. While rates of childhood obesity have risen over the last several decades, the study showed, a vast majority of parents perceive their kids as “about the

20 HEALTHLINE

right weight.”

Dr. James J. Maciejko, a lipidologist and director of the Adult and Pediatric Lipid Clinics at St. John Hospital in Detroit, is concerned by how few Americans in general understand the grave dangers of overeating. Maciejko sees kids eating 3,000 calories a day and reminds them and their parents that young bodies cannot handle that load.

In general, he said, pre-pubescent children should be consuming about 2,000 calories per day; if they are quite active, maybe 200 to 300 calories more. After puberty, most boys should consume about 2,000 calories a day and girls about 1,500 to 1,600 daily.

Why? Here’s the list: Heart disease: With obesity comes the risk of cardiovascular disease.

Developing risk factors in childhood can greatly increase the likelihood of heart disease in adulthood. For that reason, guidelines sponsored by the National Heart, Lung and Blood Institute, part of the National Institutes of Health, recommend that all children be screened for high cholesterol at least once at ages 9

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to 11 and again at 17 to 21.

These guidelines are meant to help health care practitioners prevent or identify those issues early to minimize more severe health issues later in life.

Diabetes: Overweight children can develop “adult-onset” diabetes, or Type 2, as young as age 8, and the CDC points out that the loss of insulin sensitivity can develop at any age, especially among overweight children.

The complications from diabetes are many: cardiovascular problems, damage to the nerves, kidneys, eyes and feet, and it can contribute to Alzheimer’s disease.

Hypertension: “There are enough studies that have shown that ... an overweight child is two to three times more likely to have high blood pressure compared to a child that is normal weight,” Kumar said. Hypertension can cause a range of health problems, from the heart to the brain to the kidneys.

Fatty liver: Maciejko said he is noticing more children being diagnosed with hyperlipidemia, or high fat levels in the blood. Part of the reason simply may be that doctors now are testing children for this.

The pediatrics association “now recommends all kids by the age of 9 have a lipid profile,” he noted. As a result, when kids come in for their wellness visit when they’re 9, 10 or 11, the pediatrician orders a cholesterol profile.

“And so, because of that, we’re starting to identify cholesterol issues in kids,” he said.

June 25, 2015

“When a child (or adult) eats excessive amounts of calories (particularly from refined carbohydrates), the blood sugar rises,” he explained. “The liver attempts to reduce the blood-sugar level by taking sugar up from the bloodstream. The liver converts this extra sugar to glycogen and stores it. However, when the storage capacity of the liver is full, the extra sugar the liver takes out of the blood is converted to fatty acid and triglycerides. The fatty acid tends to accumulate in the liver, causing fatty liver disease (also called nonalcoholic steatohepatitis, or NASH), while the triglycerides are deposited into the blood, raising the blood triglyceride level.”

Fatty liver disease can lead to depleted liver function, and the consequence of high triglycerides is cardiovascular disease, among other things.

Osteoporosis: Just as important as what kids are putting into their bodies is what they’re not. Eating disorders among very young children are contributing to

June 25, 2015

the increase of osteoporosis, according to Dr. Ellen Rome, head of the Cleveland Clinic Children’s Center for Adolescent Medicine and professor of pediatrics at the Cleveland Clinic Lerner College of Medicine at Case.

“So many of the problems we see in adulthood have their roots in childhood,” Rome said. “A classic example is osteoporosis. That’s now seen as a pediatric disease.”

“If a kid from childhood isn’t getting three calcium or dairy servings a day with vitamin D, they can, in their early years, not be putting on the bone they’re supposed to have put on,” Rome said.

By not depositing bone during those early years in life, when they’re supposed to be adding 40 to 60 percent of their bone mass, they’re increasing their risk of osteoporosis later in life.

“That means that kid is way behind on what they should have been depositing in their “bone bank” by the time they are in their 20s. If they’re five to 10

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times lower in their bone density, they’ve doubled or tripled their fracture risks.”

So those health issues all link to the diet problem. What can parents do?

Children’s diets should consist of healthy sources of protein such as lowfat dairy products, lean cuts of meat and eggs; fresh vegetables and fruit; and healthy beverages such as water and skim milk, according to Maciejko. He advises against excess starch such as pasta, potatoes and white bread, favoring whole-grain pasta, rye or whole-grain bread and vegetables as replacements.

“Of course, the key to avoiding unhealthy weight gain is moderation in the consumption of food,” he noted, “even the healthiest food.”

Helping children develop healthy eating habits now is the key, the experts say, because the dire consequences are coming fast.

HEALTHLINE 21

HL

NUTRITION

5

COOKING TRICKS

that add bold flavor to healthy foods

(BPT) - Warm weather and fresh fare go hand in hand. While healthy foods dominate the summer months, too often people fall into meal ruts where all they eat are simple salads and grilled chicken. Nutritious foods don’t have to be boring foods, though, because it’s easy to add pizzazz with a few clever twists.

Citrus marinades Fish and poultry are quality low-fat sources of protein but can come up short in flavor. Fortunately, it’s simple to enhance lackluster chicken breasts or bland salmon with citrus. Think beyond lemon and lime and try more exotic citrus varieties like blood orange, kumquat, Satsuma and tangerine. Marinate and brush on the juices before cooking, or grill your grub with a few citrus slices directly on top. The eye-widening fresh citrus flavors will take your fish and poultry to new heights.

22 HEALTHLINE

Fantastic feta Think you need to give up cheese to be healthy? Think again. Feta is a lower-calorie option that packs incredible flavor into any dish. Nikos Feta, made by Certified Master Cheesemakers, has a classic taste and texture that makes it the perfect addition to boring salads. But don’t stop there - drape a slice of feta across bite-size snacks or add crumbles to favorite side dishes for Mediterranean flavor that leaves you satisfied. Visit www.nikosfeta.com/Recipes for more ideas.

Grilled fruit Fresh fruit is abundant during the warmer months and provides plenty of healthy vitamins and nutrients. Instead of always eating it fresh, sink your teeth into new fruit flavor when you try grilling your favorite varieties. Lightly grilling fruit triggers the sugars to start caramelizing, which brings out rich, sweet flavors. Bananas, pineapple, peaches

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and even cantaloupe are great options.

Cut them in half or chop into bite-size pieces and skewer before grilling.

Infused waters Nutritionists agree that good old H2O is the best thing to drink to stay hydrated, but after a while plain water gets boring. Add a splash of healthy flavor to water by infusing it yourself. Lemon and lime add zest, but you can experiment with all sorts of flavor enhancements, such as cucumber, apple, grapefruit, berries and mint. Keep a pitcher in the fridge with water and your favorite sliced fruits and you’ll always have a healthy drink on hand.

Trendy spices Nothing adds kick to a bland dish like a touch of spice. If you prefer a little heat and a whole lot of flavor, it’s time to add harissa to your regular cooking routine. This Tunisian hot chili pepper paste has a bold flavor profile that’s deli-

June 25, 2015

cious with chicken, eggs and even when used as a sandwich spread. Some food insiders claim harissa will be the next Sriracha, so you can be ahead of the curve by stocking a few cans in your pantry.

Want to try a few recipes that include several of these flavor-boosting ideas? The following is sure to inspire. Learn more about feta and other wholesome recipes by visiting www.facebook. com/NikosFeta, where you can enter a contest to win a trip to Hawaii to attend the Hawaii Food and Wine Festival.

June 25, 2015

Greek Zucchini Bruschetta Makes 6-8 servings.

Ingredients: 1/2 cup Nikos Tomato Basil Feta cheese, crumbled 1/4 cup fresh basil, cut into strips 2 tomatoes, diced 2 zucchini, sliced 2 tablespoon olive oil 1/2 teaspoon pepper 1/4 teaspoon salt 1/4 teaspoon turmeric

F until almost soft. Dice tomatoes and mix with 1 tablespoon olive oil, seasonings, feta cheese and basil. Top zucchini with tomato and feta mixture.

Recipe courtesy of TheLawfulKitchen.com

Instructions: Slice zucchini into 1/3- or 1/2-inch thick pieces. Lay flat on baking sheet sprayed with nonstick cooking spray or lined with foil. Drizzle zucchini with 1 tablespoon olive oil and bake in oven at 350 degrees

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HEALTHLINE 23

HL

QUINN ON NUTRITION

Processed food not all bad

Join hosts Ashley Dean and Quentin Young as they turn the spotlight on diverse musical acts Join hosts Ashley Dean from Colorado – and those just passing through.

Watch bands take over our Young compact studio.as and Quentin Soak up the banter. Find out what makes them tick. Signturn up for the Second Story newsletter they the spotlight on and immerse yourself in the scene. diverse musical acts from Colorado – and those just SecondStoryGarage.com passing through. Watch Live Music Interviews The Inside Track bands take over our compact studio. Soak up Join hosts Ashley Dean and Quentin Young as the banter.

Find out what they turn the spotlight on diverse musical acts makes Sign from Colorado –them and those tick. just passing through.

Watch bands take over our compact studio. upupfor the Find Second Story Soak the banter. out what makes them tick.

Sign up for the Second newsletter newsletter and Story immerse and immerse yourself in the scene. yourself in the scene.

SecondStoryGarage.com Live Music Interviews The Inside Track

By Barbara Quinn, The Monterey County Herald (TNS) Headlines scream it.

Alarmists teach it. The default message: Processed foods are bad for us. Is it true?

Let’s look at the definition. Any food that has been altered from its original state is considered “processed,” according to the U.S. Department of Health and Human Services 2010 Dietary Guidelines Advisory Committee. That means a food that has been washed, chopped, heated or cooked is processed. So is food that has been preserved or has added nutrients or other ingredients. Processed could mean a bag of salad mix, tuna in a can or a slab of bacon.

Perhaps we need to look at the whole spectrum before we denounce the whole lot, states a recent article on this topic in the Journal

24 HEALTHLINE

of the Academy of Nutrition and Dietetics. In reality, many of the methods used to prepare or “process” food in corporate facilities are similar to the techniques we use in our own kitchens.

Processed foods can be part of a healthful diet if we carefully consider what we buy.

Remember, however, that foods are processed in varying degrees. There’s a big difference between a washed apple, a jar of applesauce and an apple snack pie from your favorite gulp and go. In general, more highly processed foods contain higher amounts of saturated fat, salt and added sugars, according to the International Food Information Council. A recent study found that most of these not so favorable ingredients show up in ready-to-eat “convenience” foods and meals we buy in restaurants.

Still, there is a positive side to food processing.

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Much of the food used to feed those in need around the world would not be edible or safe if it were not processed in some way.

Essential nutrients can also be added to foods during processing, such as the addition of calcium and vitamin D to orange juice.

As you might expect, food that is minimally processed and consumed close to its natural state tends to be lower in calories. Yet it might be lower in certain nutrients as well, according to this report.

One surprising recent finding was that processed foods in our usual diet contribute more calcium, iron and folate (a vitamin needed to produce and maintain new cells) than foods that are minimally processed.

All this is to say that all processed food is not the devil. Some foods are processed to make them safer to eat. Others provide valuable nutrients. It still behooves us, however, to seek a bag of washed and peeled carrots over a frozen pepperoni pizza. And to eat an apple more often than apple pie. I think I can process that.

——— (Barbara Quinn is a registered dietitian and certified diabetes educator at the Community Hospital of the Monterey Peninsula. Email her at bquinn@chomp.org .)

June 25, 2015

HL

HEALTH CALENDAR

Where: McKee Cancer Center Conference Room B When: 2nd Thurs. of each month, 5:30 - 7 p.m.

Cost: FREE Call: 970.622.1961

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

BREAST-FEEDING SUPPORT GROUP

CHRONIC OBSTRUCTIVE PULMONARY DISEASE

BREAST CANCER SUPPORT GROUP

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

CAREGIVER CANCER SUPPORT GROUP 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

CAREGIVERS SUPPORT 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 memory impairment.

Where: First Christian Church, 2000 N. Lincoln Ave.

June 25, 2015

Where: McKee Conference and Wellness Center, 2000 Boise. Ave. When: Tues., 1-3 p.m.

Cost: FREE Call: 970.635.401 5

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 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

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

YOGA SUPPORT GROUP

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 oc-

Reporter-Herald — ReporterHerald.com

cupational 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.

Cost: FREE - Registration not required.

Information: 970.635.4172

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 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

HEALTHLINE 25

PAID ADVERTORIAL

Stepping Stones Adult Day Program

McKee’s Stepping Stones Day Program gives participants a safe, caring place to socialize, build friendships and enjoy stimulating activities. For one local family, it is also like an extension of family.

Leslie Ritzer is caretaker to her 88-year-old mother, Norma, who suffers from Alzheimer’s Disease and her 55-year-old brother, Aaron, who has Friedreich’s Ataxia, a rare inherited disease that causes nervous system damage and movement problems.

Norma and Aaron have lived with Leslie since she moved them to her Loveland home six years ago after Leslie’s father died and the pair began to require more help.

At first, Leslie was working full time and soon began to realize how much help and care Norma and Aaron really needed. She learned about Stepping Stones through an Alzheimer’s support group that took place at the Stepping Stones facility.

Now, Norma goes to Stepping Stones three days a week and Aaron attends one day. Norma says she enjoys the staff because they are always so cheerful and make everyone there comfortable. Aaron, who is an artist, takes his own painting supplies and is able to have a day working at his art while having his physical needs taken care of.

“When mom and Aaron go to Step-

26 HEALTHLINE

ping Stones, it is such a relief for me,” says Leslie, who now is a full-time caretaker. “The staff at Stepping Stones is like an extension of family, and I know when they are there, they are safe, engaged and stimulated.”

At Stepping Stones, the program and activities are tailored to meet each participant’s specific needs. Activities and services include: • Music and art projects • Involvement with children • Visits from pets • Exercise programs • Nutritious lunches and snacks prepared by the dietary staff at McKee Medical Center • A family support group • Information and referral regarding community resources • Gardening • Transportation to planned off-site activities • Professional staff For Leslie, the program offers her time to take care of her own needs as well as offer individual attention to the needs of Norma and Aaron. “It is incredibly helpful because, after a busy day, I know they have been stimulated and challenged and well cared for,” she says. “I don’t have to feel guilty if I don’t have the time and energy to plan something.”

Through the Stepping Stones

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program and her own research, Leslie has also been able to connect with many other resources in the community designed to help families with needs like the Ritzers’. They use the City of Loveland’s Paratransit for transportation, Meals on Wheels, and Spirit Crossing Clubhouse, a Touchstone Health Partners program that provides positive work experiences and meaningful social relationships.

“It is a privilege for me to take care of mom and Aaron,” Leslie says. “I have gotten to know mom so much better through this.”

Thanks to the help she receives through Stepping Stones, Leslie has been able to stabilize her mom’s and Aaron’s health and quality of life. Now, she’s working on taking care of herself and enjoying her time as their caretaker.

Stepping Stones Adult Day Program

WHERE: 302 3rd St. SE, Loveland, (970) 820-6871 WHEN: Monday-Friday, 7:30 a.m.-5:30 p.m.

Participants may choose from a full or half-day session, one to five days per week.

MORE INFORMATION: Visit BannerHealth.com/McKee SteppingStones for more information.

June 25, 2015

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