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Vol. 14 • Issue 7 • April 2017
EATING avoiding sugar toxic foods hidden risks of diet soda
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HEARING Medical Causes of Hearing Loss
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FAMILY DOC Breastfeeding Gives Babies the Best Start FAMILY VISION Brain Injury Can Affect Vision RETIREMENT Planning for Retirement
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FOOD BITES
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NATURE'S BEAUTY Durian
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FEATURES
NEWS MAKERS Clips from Current Health News
COLUMNISTS/GUESTS
Healthy Eating Tips
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Moving Your Family to a Healthier Diet
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Own Your Diet
FAMILY PRACTICE ASSOCIATES OF LEXINGTON, P.S.C.
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Help Your Children Grown and Learn
FAMILY EYECARE ASSOCIATES AND VISION THERAPY
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Do You Need Vitamins and Supplements?
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Sugar in the Diet –Delicious or Deleterious?
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“Toxic” Foods
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The Truth About Diabetes and Sugar
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Breakfast Rules
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Sodium and Your Health
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Why You Should Stop Drinking Diet Sodas
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John A. Patterson MD, MSPH, FAAFP MIND BODY STUDIO
Dr. Brewer
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Lori Denison, APRN Dr. Rick Graebe
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COLUMNS INTEGRATIVE MEDICINE Chocolate Meditation
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APRIL 2017: HEALTHY EATING
Tanya J. Tyler, Editor | Share your story: editor@healthandwellnessmagazine.net
ROCKPOINT Publishing
Health&Wellness Magazine can be found in 20 central Kentucky counties and is distributed to over 90% of medical facilities, including chiroprator’s, eye doctor’s and dentist’s offices. You can also pick up your FREE copy of Health&Wellness at most grocery and convenience stores as well as many restaurants throughout Central KY. For advertising rates and to find out how to get YOUR article published:
Dear Friends, Healthy eating is an important topic. The food you put into your body fuels you so you can do all your normal activities – working, playing, exercising – with ease. You want to make sure you are getting the optimal nutrition to stay healthy and fit. In this issue, we’ll look at some of the things you can do to assure you’re eating well and avoiding foods that don’t benefit you. For instance, do you drink a lot of diet soda? Is it really good for you just because it says “diet” or “zero calories” on the can? Read about the hidden risks of diet sodas, as well as “toxic” foods that may do more harm
Health&Wellness is a proud product of
to you than good. Worried about sugar and/ or sodium in your diet? You’ll find tips on how to reduce both. And as you’re settling in on a healthful lifestyle, learn how to involve your family so you can share an ongoing journey to good health. All of us at Health & Wellness Magazine are with you on every step of that journey. Here’s to your health,
Tanya
859-368-0778 e-mail brian@rockpointpublishing.com © Copyright HEALTH&WELLNESS Magazine 2017. All rights reserved. Any reproduction of the material in this magazine in whole or in part without written prior consent is prohibited. Articles and other material in this magazine are not necessarily the views of Health&Wellness Magazine. Health&Wellness Magazine reserves the right to publish and edit, or not publish any material that is sent. Health&Wellness Magazine will not knowingly publish any advertisement which is illegal or misleading to its readers. The information in Health&Wellness should not be considered as a substitute for medical examination, diagnosis or treatment.
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April 2017 | Read this issue and more at www.healthandwellnessmagazine.net |
By Harleena Singh, Staff Writer A balanced healthy diet should contain a variety of nutritious foods and sufficient vitamins and minerals. Such a diet can help you maintain a healthy body weight and reduce your risk of many diet-related problems, such type 2 diabetes, cardiovascular disease and some cancers. It’s recommended men have around 2,500 calories a day and
women 2,000 calories a day. Studies indicate eating a typical Western diet filled with packaged meals, takeout foods, processed meats and sugary snacks may lead to stress, high rates of depression, bipolar disorder and anxiety. Here are some healthy eating tips to counteract these possibilities: • Eat a range of nutritious foods, such as whole-grain bread and cereals, fruits, vegetables and legumes, such as red kidney beans, lentils and chickpeas. • Use healthy cooking methods,
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such as baking, broiling, poaching, steaming and roasting, especially when you prepare meat and fish. Use a nonstick pan or nonstick spray coating instead of margarine or butter. • One-third of your food should be based on starchy carbohydrates, such as rice, bread, pasta, cereals and potatoes. Choose whole-grain varieties when you can; they contain more fiber. • Eat five portions of a variety of fruits and vegetables daily. They contain beneficial vitamins, minerals and nutrients. • Eat more fish. It’s a good source of protein and contains many minerals and proteins. Try eating two portions of fish a week, including one portion of oily fish, which contains omega-3 fats and helps prevents heart disease. • Use salt sparingly and stick to low-salt foods to avoid high blood pressure, which can lead to heart disease or a stroke. Americans get most of their sodium – 77 percent – from processed foods. Adults should not eat more than 6 grams of salt per day. Read food labels to help you reduce your salt intake. More than 1.5 gram of salt per 100 grams means the food is high in salt. • Stick to reduced-fat milk and other dairy products. Substitute evaporated skim milk for cream in sauces, soups and coffee. Try low-fat cheese and nonfat yogurt. • Only eat small amounts of foods that contain added sugars; consuming food and drinks high in sugar increases the risk of obesity and tooth decay. Cut down on alcoholic drinks, sugary fizzy drinks and sugary breakfast cereals. Read food labels to check how much sugar certain foods contain. More than 22.5 grams of total sugars per 100 grams means the food is high in sugar. • Keep fat to a minimum. Men should have no more than 30 grams of saturated fat a day, while women should eat 20 grams of saturated fat. Substitute good fats (mono and poly-
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unsaturated fats) for bad fats (saturated and trans fats). Choose lean meats, fish and poultry without skin instead of fattier cuts of meats, and use olive or canola oil instead of butter. • Eat foods rich in calcium and iron. Calcium is important for bone health, while iron carries oxygen around the body and reduces the risk of anemia. Recommended calcium levels are 1,000 milligrams per day and 1,200 milligrams for those over age 50 years. Limit foods that deplete your calcium storage, such as alcohol, sugary drinks and caffeine. • Drink alcohol in moderation. Men should have fewer than two drinks per day and women fewer than one drink per day. • Don’t forget to drink six to eight glasses of water daily. • Cook and eat more at home. You will have more control over the ingredients, preparation methods and portions. • Don’t ban certain foods; it will only make you want them more. Start by reducing portion sizes and not eating them as often. Also, be mindful of how you eat. Stop eating before you feel full. It takes a few minutes for your brain to tell your body it is full, so eat slowly. • A healthy breakfast can jumpstart your metabolism and eating healthy, small meals during the day keeps your energy up. • Maintain a balance between exercise and food intake, which helps maintain muscle strength and a healthy body weight. You need to do at least 30 minutes of moderate-intensity physical activity daily, such as walking. About the Author Harleena Singh is a professional freelance writer and blogger who has a keen interest in health and wellness. She can be approached through her blog (www.ahanow.com) and Web site, www.harleenasingh.com. Connect with her on Twitter, Facebook and Google+.
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Moving Your Family to a Healthier Diet Get everyone working together and supporting each other By Jamie Lober, Staff Writer Making lifestyle changes is not a task you should complete alone. This is especially true when you change to a healthier diet. “The best success occurs when the entire family is working on it together and supporting each other,” said Dr. Stephen Daniels, pediatrician and spokesman for the American Heart Association. Even your youngest family members can hop on board as you encourage them to emulate you. You are a role model, so your child takes note if you eat healthfully or take an evening walk and is likely to follow suit. “Establishing healthy diet habits early in life and maintaining them has the potential for an incredible positive effect on health that is both
short and long-term,” Daniels said. “People who maintain healthy lifestyle habits over the span of their lifetime have a much lower risk of heart disease, cancer, diabetes and other chronic diseases, so the payoff is quite big in terms of what you can build on with a healthy diet.” Your first step can be taking charge of your immediate surroundings. “Your environment influences the choices you make,” Daniels said. “We talk about making the home environment one in which only healthy choices are available, and you can allow your child to make healthy choices within that healthy environment.” Next, set your food priorities. “We try to emphasize fresh fruits and vegetables, low-fat dairy, whole-grain products and low-fat meats and fish
as the components of a really healthy diet,” Daniels said. Be careful not to consume too many sweets. “The problem with sweets, including soft drinks, is that they are foods with a lot of calories but very little nutrient density,” Daniels said. “[Try] moving away from sweets to things like nuts and fresh fruits and eliminate soft drinks altogether.” Be sure to design your diet for your particular family circumstances. “Each family has different sets of challenges,” Daniels said. “Sometimes families are worried about being able to purchase fresh fruits and vegetables, so we talk about alternatives like frozen fruits and vegetables, which can actually be quite healthy.” If your child is a picky eater, do not lose hope. Make a family rule that the child has to at least try new foods that you introduce. “Say before a child can decide that he does not like a food, he has to try it 10 to 15 times,” Daniels said. “Often what happens with the repeated trials is that his taste may change over time.” The American Academy of Pediatrics suggests cooking together. Children are usually very eager to eat something they have made. They can learn math skills by measuring ingre-
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dients and will soon begin to understand the chemistry of cooking. They will also gain an understanding of healthy ingredients. The Academy of Nutrition and Dietetics encourages taking your child to the grocery store or community garden so she can learn about the food groups and pick different items she wants to try. It can also be a wonderful family activity to plant a garden and reap its benefits. Most important of all, sit down and eat the meal you’ve prepared together. Your child will see mealtime as a time for socializing and sharing. Change does not happen overnight. It requires consistency to get used to a new, healthier diet. “Set achievable goals and give small rewards that are not food,” Daniels said. “We try to emphasize that we want people to move toward a healthier diet pattern. From our perspective, there is no one bad food; it is really the combination of all the things you eat each day. When you view diet as a process that you work on over time, it tends to go smoother.” Talk to your family doctor and ask her or him to provide useful information about diet and activity and help you monitor your progress.
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Bring a healthy dish to office potlucks and holiday parties.
Own Your Diet Don’t apologize for wanting to eat healthfully By Michelle Chalkey, Staff Writer How many times have you gone out to eat with the intention of ordering a healthy dish, only to change your mind after you’ve heard what everyone else has ordered? There are a few reasons we do this. Sometimes it’s a matter of will power. When everyone else is ordering burgers or pasta, suddenly your salad doesn’t sound as appetizing. You give in because the other options sound too good to pass up. Other times, you may order as the rest of the group does because you
want to fit in. You don’t want to stand out as the only person who ordered something healthy at a restaurant famous for its loaded burgers. Maybe you’re experimenting with a glutenfree or dairy-free diet and don’t want to draw attention to it. It can be difficult to make healthy choices when you’re surrounded by people who aren’t committed to a similar lifestyle. Whether it’s your coworkers, friends or family members, you may be afraid or just plain tired of the comments they make about
your food choices. When you’re the only one at an office party or family gathering eating greens while everyone else is loading up on pizza, you stick out like a sore thumb. An office full of adults can easily turn into a high school gym class, picking on the “nerd” who brought vegetables to work for a snack when there are donuts in the break room. Being called out for your diet is no reason to sacrifice your health. Rather, it’s a reason to embrace it. If your goal is to improve your eating habits, you should celebrate rather than deny it. Instead of lowering your health standards to fit in, accept your eating choices as your way of life. Be proud of it. And if people ask, use the opportunity to teach them about the benefits of healthy eating. With any goal you make for yourself, there will
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be people who try to bring you down or stand in your way. They don’t necessarily mean to derail your progress. Often their interference is because they want this goal for themselves and aren’t making progress as you are. Rather than sacrificing your healthy habits, try the following tips to own your diet: • Bring a healthy dish to office potlucks and holiday parties. It’s take a chance to wow everyone with how delicious healthy food can taste. Make your favorite recipe and proudly share it with the group. • Explain your reasoning with confidence. When someone asks why you’re going gluten-free or not eating cake, clearly explain that you’re hoping to improve the way you eat or that you don’t want to feel sluggish from the sugar. You just might help someone else make a healthier choice. • Team up. Find an office buddy who wants to start eating better and challenge that person to a lunch outing. Agree that you’ll both order an item with vegetables or skip the soda. Doing it together takes the spotlight off you and hopefully inspire others to team up with you. You shouldn’t have to sacrifice healthy nutrition to fit in with a group. Instead of being embarrassed by others’ comments, use them as an opportunity to start a discussion about healthy eating. Be sure to come from a positive, nonjudgmental viewpoint. You never know how your actions can impact the way someone else thinks about their own nutritional choices. About the Author Michelle Chalkey is a Des Moines-based freelance writer specializing in health and lifestyle topics. She enjoys helping businesses communicate their messages through blogging and effective storytelling. Connect with Michelle on Facebook or check out her blog for helpful tips on the writing process and productivity.
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A new, free issue of Health&Wellness Magazine hits stands in Central Kentucky on the last Friday of every month. Be on the lookout for these upcoming 2017 featured topics:
MAY KIDS & FUN JUNE WEIGHT LOSS
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Involve your children in meal planning and preparation.
Help Your Children Grow and Learn Teach the importance of good nutrition early
By Harleena Singh, Staff Writer A healthy, nutritious diet helps children grow and learn. It also helps prevent weight-related diseases, such as diabetes and obesity. Children need different amounts of specific nutrients at different ages. They need to eat
three meals daily and have healthy snacks in between. The more active your child is, the more calories he or she needs. Here are some ways to encourage your child to follow a nutritious diet: • Limit junk food and fast food. Choose baked chips, unbuttered
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April 2017 popcorn and pretzels instead. • Use less fat, salt and sugar. Substitute healthy cooking oils such as canola for butter or margarine. • Offer fat-free milk or water instead of sugary fruit drinks and sodas. If you child likes juice, ensure it is 100 percent juice without any added sugars. • Serve more low-fat milk and milk products such as fat-free yogurt or try soy drinks enriched with calcium and vitamin D if your child cannot digest lactose. • Steam, boil, broil or grill food instead of frying them. • Serve fresh, frozen or canned salmon, light tuna and shrimp. • Choose healthy proteins such as eggs, nuts and lean meats. Make sure half of what is on your child’s plate consists of fruits and vegetables. A fun, easy and tasty way to ensure your children are eating enough fruits and vegetables is to serve a variety of colors at each meal. For example, blueberries, carrots and red bell peppers are all different colors and they are all good for your overall health. Replace at least half of the refined grains such as pasta, bread and rice with wholegrain foods. Serve whole-grain cereals and bread; these are high in fiber and include quinoa, popcorn,
whole-wheat bread, oatmeal and brown rice. Limit refined grains and try to eat more bran. When it’s snack time, offer healthy alternatives such as pears, sliced apples and celery sticks or wholegrain bread served with peanut butter, low-fat cheese or soynut butter. Instead of cake or cookies, snack on unsweetened, fat-free yogurt or sugar-free ice pops. Choose fruits and vegetables instead of chips or French fries. Get outside in the sun with your child to improve vitamin D levels naturally. Aim for at least one hour of active play daily, and limit TV, computer, cell phone and video game time to no more than one or two hours a day. Involve your children in meal planning and preparation. Together you can cook large batches of stew or soup and freeze them as a time saver. This helps teach children healthy ways of cooking. Sit down and eat with your child. Family meals eaten together help you bond better. Do not eat in front of the TV and have everyone put their phones away so you can have a conversation. Every small change in your family’s eating habits and physical activity can have a huge impact on your children’s health.
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INTEGRATIVE MEDICINE
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April 2017 | Read this issue and more at www.healthandwellnessmagazine.net | –COLUMN PROVIDED BY–
Mind Body Studio 859.373.0033 | www.mindbodystudio.org 517 Southland Drive, Lexington
Chocolate Meditation By John A. Patterson MD, MSPH, FAAFP Surely one of the best things about modern science is the discovery that chocolate can actually be good medicine! Chocolate As Preventive Medicine? Cocoa contains phytonutrients (plant chemicals) called flavanols that may help protect you against coronary heart disease (heart attacks). Compared to milk chocolate, dark chocolate contains two to three times the amount of these beneficial plant chemicals. A possible mechanism by which flavanols protect the heart may be enhancing the production of nitric oxide (NO) in the interior lining of your arteries, helping relax them and lowering your blood pressure. Flavanols may also reduce inflammation, which may play a role in the development of heart attacks and strokes. Caution! The high calorie content from the sugar and fat in dark chocolate can lead to weight gain, which can adversely impact the heart. The saturated fat content can elevate blood fat levels, increasing cardiovascular risk. Be judicious and use moderation in your consumption of dark chocolate to achieve the greatest health benefits. Dean Ornish, M.D., founder of the Ornish Program for heart disease, loves dark chocolate and slowly, mindfully eats one piece daily.
Eating Mindfully? Mindfulness is the world’s leading behavioral, mind-body practice for promoting health, managing stress-related chronic conditions and enriching your experience of being alive. Mindful eating and food preparation can be an important ingredient in your overall practice of mindful living and can enhance your overall relationship with food – its production, distribution, preparation and consumption. Those with eating-related conditions such as overweight, obesity, anorexia nervosa, bulimia, binge-eating disorders, body-image disorders and night-eating syndrome can also benefit by including mindful eating in an overall treatment plan. 7 Types of Hunger Based on her work as a pediatrician and mindfulness meditation teacher, Jan Bays, M.D., helps patients and families re-connect with health-promoting, physiologically based hunger signals and avoid the temptation of false appetites. She describes seven types of hunger: 1. Eye hunger. To avoid overeating and to satisfy eye hunger, intentionally appreciate the visual appearance of your food as you begin to eat. 2. Nose hunger. Much of your sense of taste comes from your sense of smell. Honor this aspect of your eating experience by focusing on the smell of the food you are about to eat.
3. Mouth hunger. How would your food taste with fewer sweet, salty or spicy condiments? Experiment by adding more or less of different spices and seasonings and examine old eating habits and preferences. 4. Stomach hunger. Abdominal rumbling and growling may suggest hunger when the body doesn’t truly need to eat. Listen to overall hunger cues before trusting stomach hunger. 5. Cellular hunger. Becoming more attuned to your body through mindfulness practices can put you back in touch with your physiological “true” hunger. 6. Mind hunger. Practice attending to mind hunger by noticing the social habits of eating with others. But also eat some meals alone while really tuning in to the full experience – physical, mental and emotional. 7. Heart hunger. Rather than feeding emotional needs by compulsive overconsumption of comfort foods such as chocolate, consider psychologically healthier options, such as taking a hot bath with candlelight, journaling, talking with a good friend or walking in nature. Chocolate Meditation Here are some simple instructions for eating chocolate mindfully. • Select a piece of chocolate in a wrapper (you may also begin with an unwrapped chocolate). Without unwrapping it immediately, bring your complete attention to the various types of hunger listed above. • Reading the label, notice if this is a familiar brand or one that is new to you. Note its country of origin, if it’s corporate or grower cooperative, organic or not. • Feel the tactile sensation of the wrapping before unwrapping and then as you s-l-o-w-l-y unwrap the chocolate. • Once it’s unwrapped, see the shape, design and various colors of the chocolate. Bringing it to your nose, inhale its aroma deeply. Perhaps feel
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the sensations of this experience coursing through your entire body. • Holding the chocolate in your hand, sense its weight and temperature. Looking deeply into the biography of the chocolate, imagine the grocer, the trucker, the farming families, the sunshine, the rain and the topsoil that are all required to get this chocolate to you now. • Picking up the chocolate between thumb and index finger and placing it on the tongue, pay attention to your body’s remarkable musculoskeletal and proprioceptive ability and wisdom. • Allowing the chocolate to s-l-o-w-l-y melt, notice any urge to chew. Pay attention to all the tastes and sounds, salivation and swallowing, being grateful for your properly functioning digestive system. • If your mind wanders to other thoughts or images, just notice where it went and bring it back to your mindful chocolate meditation in this present moment. • Once your chocolate is completely melted, swallow and feel the swallowing as far as you can into the body, appreciating the fact that the energy of the sunshine, rain, topsoil and farm labor are all being biochemically converted into your physical body. Practical, ancient meditation practices and modern scientific research on chocolate can be combined to help you delightfully and tastefully achieve a healthy mind and healthy body through mindful eating and chocolate meditation. Sources and Resources • A detailed description of mindful eating instructions can be found on my Web site at www.mindbodystudio. org/?page_id=1503 • Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food by Jan Chozen Bays, M.D. https://www.amazon. com/Mindful-Eating-RediscoveringHealthy-Relationship/dp/1590305310 • Chocolate Meditation (5 minute audio) http://franticworld.com/freemeditations-from-mindfulness/
About the Author Dr. John Patterson is past president of the Kentucky Academy of Family Physicians and is board certified in family medicine and integrative holistic medicine. He is on the family practice faculty at the University of Kentucky College of Medicine and the University of Louisville School of Medicine, Saybrook University’s School of Mind Body Medicine (San Francisco) and the Center for Mind Body Medicine (Washington, D.C.). He operates the Mind Body Studio in Lexington, where he offers integrative medicine consultations. He can be reached at www.mindbodystudio.org.
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April 2017
Do You Need Vitamins and Supplements? Learn what they can – and can’t – do By Angela S. Hoover, Staff Writer According to a 2016 study published in the Journal of the American Medical Association, about 52 percent of Americans take dietary supplements – but should they? Since the 1940s, study after study shows little evidence of any benefits gained from taking vitamins and supplements. They are not intended to replace foods because they cannot provide all the nutrients whole foods do. Whole foods are complex and contain many nutrients. Some vitamins, such as vitamin C, seem to work only when consumed naturally. Vitamin E does not work as efficiently when it is isolated, as opposed to how it performs in nuts and seeds containing other compounds that interact with it. Some extra vitamin doses can actually increase the risks they are supposed
to protect against, such as cancer or heart disease. A 2013 editorial in the Annals of Internal Medicine asserts: “The message is simple: Most supplements do not prevent chronic disease or death. Their use is not justified and they should be avoided.” There is a particular problem with antioxidants. In a healthy person, antioxidant supplements don’t seem to do any good and can actually cause harm. The constant interplay between electron acceptors (radicals) and donors (antioxidants) is a finely balanced, complicated biochemistry at the core of how living cells survive and grow. When there is too much of either acceptors or donors, the system is out of balance and damage can occur. People need free radicals to kill bacteria and eliminate new cancer cells. When you take large doses of antioxidants, the balance between free radical production and destruction might tip too much
in one direction, causing an unnatural state in which the immune system is less able to kill harmful invaders. Therefore, extra antioxidants aren’t necessarily a good thing. Researchers have dubbed this “the antioxidant paradox.” In the late 1980s, there were two beta carotene intervention trials with men at high risk for developing lung cancer – one in Seattle with men exposed to asbestos and another in Finland with smokers over the age of 50. The trial lasted 10 years. The beta carotene in the supplement in both trials was higher than what naturally occurs in the body. The researchers expected to see a lower lung cancer risk from the supplements. But the opposite happened in both trials and they had to be stopped early because the beta carotene group was suffering significantly more cases of lung cancer. The results showed antioxidant supplements of beta carotene, vitamin A and vitamin E all significantly increased risk of death. Vitamin C and selenium, which are not antioxidants, had no effect one way or the other on risk of death. The study concluded treatment with beta carotene, vitamin A and vitamin E may increase mortality. Multivitamins are equally problematic. In October 2011, researchers from the University of Minnesota found women who took supplemental multivitamins died at higher rates than
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those who didn’t. Researchers from the Cleveland Clinic found men who took vitamin E had an increased risk of prostate cancer. Seven previous studies had already shown vitamins increased the risk of cancer and heart disease and shortened lives. Still, in 2012, more than half of all Americans took some form of vitamin supplements. There are a few vitamins and supplements that are actually helpful. Zinc, unlike vitamin C, has been shown to shorten a cold. The mineral seems to interfere with the replication of rhinoviruses, the bugs that cause the common cold. A 2011 review of studies found people who starting taking zinc when they initially got sick had shorter colds and less severe symptoms. Folic acid is a B vitamin the body uses to make new cells. The National Institutes of Health recommends women who are currently pregnant or who want to get pregnant take 400 micrograms of folic acid daily because their bodies demand more of this key nutrient when they are growing a fetus. Additionally, several large studies have linked folic acid supplementation before and during pregnancy to decreased rates of neural-tube defects, serious and life-threatening birth defects of the baby’s brain, spine or spinal cord.
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April 2017
Sugar in the Diet – Delicious or Deleterious? Keep a close watch on blood sugar levels By Jean Jeffers, Staff Writer “If one simple thing could energize you within hours, soothe crankiness and fatigue within days, allow you to finally shed extra pounds and dramatically reduce risk of heart attack and stroke, you’d say it is magic, would you not?” This simple something is real, says Ann Fittante, MS, RD, in her book, “The Sugar Solution.” The answer, she maintains, is in taking charge of your blood sugar. New research indicates each person in the United States eats the equivalent of a 5-pound bag of sugar each month — and most of that sugar does not come from the sugar bowl. It comes from the sugar in beverages and in processed foods such cakes, donuts and chips.
The statistics tell it all: 41 million people have pre-diabetes (above normal blood sugar numbers) and 21 million individuals have diabetes (the inability to metabolize sugar properly). Blood sugar, when allowed to soar time and again, interferes with your energy, impairs weight-loss efforts and puts you at risk for many serious health conditions such as heart attack, stroke, Alzheimer’s disease, some cancers, blindness, kidney failure and more. The body needs some sugar daily for health. Sugar nourishes the cells, allowing us to function and live. We get sugar from the carbohydrates we eat. There are two types of carbohydrates: simple and complex. Simple sugars are found in refined sugar
often used to sweeten processed foods. Simple sugars are also found in fruits and milk. The difference between these two sugars is that the latter contains fiber. Complex carbohydrates are different because they are starches that must be broken down into sugar before being used by the body. Some starches have fiber. One of the keys to overall control of blood sugar can be found in the glycemic index (GI), a measurement of the utilization of sugar. High GI foods speed through the digestive process, raising blood sugar to soaring heights. Then those levels swiftly drop, leaving you famished and grabbing more donuts and coffee. This leads to cravings, binges, fatigue and the inability to lose weight. Slower-acting foods are low on the GI because they contain fiber that slows down the digestive process and makes blood sugar levels rise more slowly, avoiding spikes and sharp drops in blood sugar levels. You remain full longer and have fewer
food cravings. You are satisfied, eat less and are better able to lose weight. Fittante offers the following strategies to manage blood sugar levels: • Eat smart carbs. When choosing foods for a meal or snack, eat foods low on the GI index, such as blueberries with yogurt or strawberries and low-fat Cool Whip in place of that chocolate donut. Have a sweet potato for dinner instead of a white potato. • Add good fats that also taste good, such as nuts, peanut butter and fish. • Shop wisely. Make a list that includes a variety of fruits and vegetables and a rainbow of fresh produce, plus dips for raw vegetables. • Find recipes for grain dishes such as polenta and quinoa. You can eat well and stay healthy. It takes planning, the wise selection of foods and a bit of preparation, but the work is worth the reward. You’ll have more energy, be in a better mood, lose weight easier and reduce your risk of disease.
You can eat well and stay healthy.
For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | April 2017
“Toxic” Foods Be aware of accumulative effect of certain additives By Angela S. Hoover, Staff Writer “Toxic” foods aren’t like instant poison; they have an accumulative affect with long-term consumption that can cause many health problems. Here are some guidelines to ensure you don’t consume too many toxic foods. PRODUCE Not all fresh produce react the same to pesticides. Certain ones “soak up” and store more pesticide. These include apples, blueberries, cherries, grapes, nectarines, peaches, strawberries, celery, collard greens, kale, lettuce, spinach and sweet bell peppers. You should go organic with these. Produce generally recognized to be safe include avocado, cantaloupe, grapefruit, kiwi, mango, pineapple, watermelon, asparagus, cabbage, eggplant, mushrooms, onions, sweet corn, sweat peas and sweet potatoes. ON THE SHELVES Artificial coloring agents have been linked to allergies, ADHD and cancer in animals, according to the Center for
Science in the Public Interest. Yellow 5 and 6, often found in macaroni and cheese, is made from coal tar. Blue 1 and 2, frequently used in sports drinks, have been shown to affect cognitive function in hyperactive children. Green 2, Red 2, Yellow 6 and Blue 1 and 2 have been linked to thyroid, adrenal, bladder, kidney and brain cancers. Artificial sweeteners such as aspartame (NutraSweet, Equal), saccharin (Sweet ’N Low, SugarTwin) and sucralose (Splenda) may be even harder on our metabolic systems than white sugar. Studies suggest artificial sweeteners trick the brain into craving more and more sweetness. Azodicarbonamide is used to whiten wheat one week quicker than it naturally does and is found in boxed pasta mixes. It has been linked to asthma and is banned in Singapore, Australia, the United Kingdom and most European countries. BHA and BHT, preservatives in hundreds of packaged foods, have
been found to increase the risk of cancer in animals. They also carry trans fats called monoglycerides and may also disrupt hormones and impact male fertility. Both have been declared carcinogens by the International Agency for Research on Cancer. Although the U.S. Department of Health and Human Services deems BHA as “reasonably anticipated to be a human carcinogen,” the FDA considers BHA safe. Cans lined with bisphenol-A (BPA) resin have been well-documented to be harmful to health. Acting as a synthetic estrogen, BPA has been linked to reproductive problems, heart disease, diabetes and obesity. The highest risk, though, comes from tomatoes and tomato-based foods in BPA cans. The high acidity of tomatoes causes the BPA to leech into the food. Be sure to only consume tomatoes or tomato-based foods from jars or Tetra Paks if it’s not clear the can is BPA-free. Brominated flour or potassium bromate is a key bulking ingredient often found in flatbreads and wraps. It speeds up the bread-making process and cuts costs for manufacturers. It may be linked to kidney and nervous system disorders and gastrointestinal discomfort.
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Brominated vegetable oil (BVO) is an additive that acts as an emulsifier in beverages. It may cause a buildup in fatty tissues and create reproductive and behavioral problems. Sodium aluminum sulphate and potassium aluminum sulphate are used in processed cheese products, baked goods, microwave popcorn and other processed foods. They are linked to adverse reproductive, neurological, behavioral and developmental effects. Sodium benzoate and potassium benzoate are preservatives sometimes added to soda to prevent mold growth. Benzene is a known carcinogen that is also linked to serious thyroid damage. Dangerous levels of benzene can build up when plastic bottles of soda are exposed to heat or when the preservatives are combined with ascorbic acid (vitamin C). Sodium nitrate and nitrate are used in deli foods such as processed meats, hot dogs and bacon. These preservatives are linked to many types of cancer and metabolic syndrome, which can lead to diabetes. Beware of “uncured” and “no added nitrites/nitrates” produces because they often use celery juice, which is high in nitrates.
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Medical Causes of Hearing Loss
By Dr. Brewer, Audiology Associates Did you know your health could be negatively affecting your hearing? It’s true! Hearing loss is associated with a number of different health problems ranging from hypertension to heart health. Today’s article is not to scare you, rather to inform you, and a lot of information will be hard. Working with your primary care physician or another certified healthcare professional can go a long way, especially when we are talking about medical causes for hearing loss. Hypertension Hypertension, commonly called high blood pressure, can increase the risk of permanent, sensorineural, hearing loss because of issues within the blood vessels. Essentially, when an individual has high blood pressure it means blood is being pushed through the arteries very quickly which can cause damage to the lining of the artery walls. This damage isn’t centered in one area of the body, the entire body can be affected, including the ears. When blood vessels in the ears are affected the damage effects the efficiency of hair cells and cells within the auditory system. For individuals with hypertension, control is crucial. Diabetes Many studies have shown a correlation between diabetes and hearing loss. US data analyzed individuals with diabetes between 50 and 69 years of age. Seventy percent of participants had high-frequency hearing loss and one third have low or mid frequency hearing loss. Kathleen Bainbridge, Ph.D., published Annals of Internal Medicine and found individuals with diabetes to be twice as likely to have hearing loss as those who do not have diabetes. Individuals who were pre-diabetic had
a 30% higher rate of hearing loss than those who do not have diabetes. Similar to hypertension, diabetes could be affecting the blood vessels. Another theory is that diabetes could be causing changes in sensory neurons within the auditory nerve causing peripheral nerve damage; which some already experience in their hands and feet. It is very important for individuals with diabetes to maintain good blood glucose control in order to decrease the risk of hearing loss. High Cholesterol More than 15 million Americans now take medication to control cholesterol levels while others do not know they have it or are treating it with dietary and lifestyle changes. The Journal of Nutrition conducted a study with over 2400 participants. Their results indicated those with the highest level of cholesterol had a 33% higher change of having severe hearing loss. Those who reported using medication to control cholesterol were less likely to have hearing loss. Point being, work closely with your doctor in order to control high cholesterol as much as possible, because you might be preventing possible hearing loss at the same time. Smoking and Hearing Loss For 40 years we have known that there is a correlation between smoking and hearing loss. This information has really come to light in the last 15 years and there is evidence that smoking affects every aspect of our auditory system. “Cigarette Smoking and Hearing Loss: The Epidemiology of Hearing Loss Study,” published in the Journal of the American Medical Association, assessed the correlation between smoking and hearing loss. Results indicated individuals who smoke are almost twice as likely as
nonsmokers to develop hearing loss. Additionally, those exposed to second hand smoke were more likely to have hearing loss than those who had never been exposed. Smoking often leads to respiratory infections which can affect our middle ear and potentially lead to middle ear infections possibly causing conductive hearing loss. Damage to the inner ear, specifically our hair cells within the organ of hearing, can be damaged. Damage can also occur along the auditory pathways. Either of these types of damage is permanent, leading to a sensorineural hearing loss.
Adults: A 25-year Study”. Their research found that using hearing aids helped reduce the risk of cognitive decline in adults with hearing loss. Two groups of individuals were assessed; those 65 years of age or older with hearing aids and those 65 years of age or older without hearing aids. Both groups were compared to a control group. Those without hearing aids had a significantly greater decline in cognitive function than those with hearing aids; therefore suggesting a strong correlation between untreated hearing loss and the rate of cognitive decline.
Ototoxicity There are medications on the market that can damage the organ of hearing causing hearing loss, tinnitus and/or balance issues. How many of these medications are available? Over 200. Some medications include aspirin, loop diuretics, aminoglycoside antibiotics, environmental chemicals and cancer fighting agents. First and foremost, before beginning any of these agents, have a baseline audiologic evaluation completed. This will allow the audiologist to have a baseline in order to properly monitor ototoxic exposure. Currently there are two different ways to equate the changes in hearing caused by ototoxicity. First is the Common Terminology Criteria for Adverse Events (CTCAE) which has four different grades and was created for adults. Second is the Brock Criteria which has Grade 0 through Grade 4 and was designed for children. An audiologist will determine the proper grade following a diagnostic evaluation. Regular evaluations are highly suggested to properly monitory changes in hearing.
Heart Health The American Heart Association has estimated that 60 to 70% of Americans, including children between ages 2 and 19, are overweight or obese. The American Journal of Medicine conducted a 2-year Harvard Nurses’ Health Study in 2013. Their results indicated excess weight increased an individual’s chance of hearing loss. One of six involved in the study had hearing loss. Overall, individuals who were considered over weight were 17 to 22 percent more likely to have hearing loss than those with normal body mass index. Maintaining a healthy diet and regular exercise is key in preventing cardiovascular disease and the hearing loss it can cause.
Kidney Disease In utero, our kidneys and ears are developing at the same time. Because of this, the tissues in the kidney and inner ear are very similar and share the same metabolic function. In turn, problems that affect kidney function can also damage the inner ear. The American Journal of Kidney Diseases indicated that individuals who suffer from moderate chronic kidney disease may require audiologic evaluations and treatment for hearing loss. Why? Their research found approximately 54% of individuals with chronic kidney disease had some degree of hearing loss. Be on the safe side and have your hearing tested in order to monitor potential changes. Hearing Loss and Dementia I have always said if an individual cannot hear what’s being said how are they going to remember it? Now there is research to prove this to be true. In 2015 the Journal of the American Geriatrics Society completed the “Self-Reported Hearing Loss, Hearing Aids, and Cognitive Decline in Elderly
Conclusion In The Ear is a Window to the Heart: A Modest Argument for a Closer Integration of Medical Disciplines Charles Bishop, Au.D. stated, “There is simply too much evidence that hearing loss is related to cardiovascular disease and other health concerns. It’s time we maximized the information we have in order to benefit the individual’s overall well-being.” If you or anyone you know falls into one of these categories, please schedule an audiologic evaluation with an audiologist as soon as possible. About the Author Dr. Brewer completed her Doctor of Audiology degree at the University of Louisville’s School of Medicine and her undergraduate degree in Speech Pathology and Audiology at Miami University in Oxford, OH. She is licensed by the state of Kentucky as an audiologist and hearing instrument specialist. She is also a member of the American Academy of Audiology, Academy of Doctors of Audiology, Kentucky Academy of Audiology and American Speech-Language-Hearing Association. Dr. Brewer specializes in diagnostic audiologic evaluation as well as hearing aid services, including selection, fitting, and follow-up care. Her passion is to provide her patients with the most appropriate form of treatment for their hearing health care.
COGNITIVE DECLINE Those with untreated hearing loss experience A 30%–40% GREATER DECLINE in thinking abilities compared to those without hearing loss.
TINNITUS PEOPLE WITH TINNITUS 90% OF ALSO HAVE HEARING LOSS. Tinnitus affects 1 in 5 people. Tinnitus can be caused by hearing loss, an ear injury, or a circulatory system disorder.
VISION HELPS YOU IDENTIFY WHERE A SOUND IS COMING FROM. If you have vision and hearing loss, your ability to target sound location is compromised. The amplification from hearing aids helps compensate for the vision loss.
SAFETY/BALANCE
HEART HEALTH
PEOPLE WITH MILD HEARING LOSS (25 dB) ARE
HYPERTENSION
THERE IS A SIGNIFICANT ASSOCIATION BETWEEN HIGH BLOOD PRESSURE AND UNTREATED HEARING LOSS. Hypertension can be an accelerating factor of hearing loss in older adults.
THE INNER EAR IS EXTREMELY SENSITIVE TO BLOOD FLOW.
TOTAL-BODY
HEALTH
BEGINS WITH
TIMES
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more likely to have a history of falling. Every additional 10 decibels of hearing loss increases the chances of falling by 1.4.
EYE HEALTH
Studies show that a healthy cardiovascular system — a person’s heart, arteries, and veins — has a positive effect on hearing. Inadequate blood flow and trauma to the blood vessels of the inner ear can contribute to hearing loss.
SMOKING
BETTER HEARING
CURRENT SMOKERS HAVE A 70% HIGHER RISK OF HAVING HEARING LOSS THAN NONSMOKERS.
HEALTH
DIABETES
HEARING LOSS IS TWICE AS COMMON IN PEOPLE WITH DIABETES COMPARED TO THOSE WITHOUT.
OBESITY
Adults whose blood glucose is higher than normal but not high enough for a diabetes diagnosis have a 30% higher rate of hearing loss compared to those with normal blood sugar.
HIGHER BODY MASS INDEX (BMI) AND LARGER WAIST CIRCUMFERENCE ARE ASSOCIATED WITH INCREASED RISK OF HEARING LOSS IN WOMEN.
OTOTOXICITY
OSTEOPOROSIS A study linked osteoporosis and hearing loss, theorizing that demineralization of the three middle-ear bones may contribute to a conductive hearing impairment. 259 Soutland Dr • Lexington 859.277.0491
THERE ARE MORE THAN 200 MEDICATIONS ON THE MARKET TODAY THAT ARE KNOWN TO CAUSE HEARING LOSS (TOXIC TO THE EARS). The list of known ototoxic drugs includes: • Aspirin • Some anticancer drugs • Quinine • Some anesthetics • Water pills • Environmental chemicals • Certain antibiotics like carbon monoxide, hexane, and mercury
Sources: The National Institutes of Health (NIH) | National Institute on Deafness and Other Communication Disorders (NIDC) | National Council on Aging (NCOA) | Sergei Kochkin, Ph.D. The Impact of Treated Hearing Loss on Quality of Life - Better Hearing Institute, Washington, D.C. Retrieved from: www.betterhearing.org/hearingpedia. Frank Lin, M.D. (2014 January 22) Hearing Loss Linked to Accelerated Brain Tissue Loss. Johns Hopkins Medicine News Release. | Ha-Sheng Li-Korotky, Au.D., Ph.D., M.D. (2012) Age-Related Hearing Loss: Quality of Care for Quality of Life. The Gerontologist, Volume 52, Issue 2: 265-271 | Karen J. Cruickshanks, Ph.D.; Ronald Klein, M.D.; Barbara E. K. Klein, M.D.; Terry L. Wiley, Ph.D.; David M. Nondahl, M.S.; Ted S. Tweed, M.S. (1998) Cigarette Smoking and Hearing Loss: The Epidemiology of Hearing Loss Study. JAMA. 998;279(21):1715-1719. doi:10.1001/jama.279.21.1715 | Hull RH, Kerschen SR. (2010) The influence of cardiovascular health on peripheral and central auditory function in adults: a research review. Am J Audiol. 2010 Jun;19(1):9-16. doi: 10.1044/1059-0889(2010/08-0040). | De Moraes Marchiori LL, de Almeida Rego Filho E, Matsuo T (2006) | Hypertension As a Factor Associated with Hearing Loss. Braz J Otorhinolaryngol. Jul-Aug;72(4):533-40. Babich M., Hoffmeister D. & Doughty, A. (2009). Osteoporosis and Conductive Hearing Loss: A Novel Model of Clinical Correlation. Retrieved from: PHILICA.COM Article number 148. | American Tinnitus Association, ATA.org | www.mayoclinic.com/health/tinnitus/DS00365 © 2016 Audigy Group LLC. All rights reserved. 81705-820 2/15 POST3101-01-EE-AY
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Breastfeeding Gives Babies the Best Start By Lori Denison, APRN Family Practice Associates of Lexington, P.S.C. Breastfeeding is the best way to give your child a healthy start in life. The Centers for Disease Control and Prevention (CDC) says human milk provides the most complete form of nutrition for infants. It is more convenient than bottle feeding because the milk is always available at the right temperature, and there are no supplies to sterilize or formulas to mix. Breast milk substitutes such as formula are harder to digest, especially for premature infants since they have an immature gut. The World Health Organization (WHO) recommends exclusive breastfeeding for the first six months of an infant’s life. Breast milk alone is sufficient to support optimal growth and development. Before the milk comes in, in the first few days after birth, the breasts make a thick, yellowish fluid called colostrum. Colostrum has antibodies, proteins, fats, carbohydrates and minerals the infant needs. The content of the breast milk changes as the infant grows to meet its individual needs. There are many benefits to breastfeeding for a baby. A breastfeeding mother imparts passive immunity and antibodies to her baby. Breastfeeding has been shown to protect against ear infections, diarrhea, respiratory aliments, intestinal disorders, colds, viruses, juvenile rheumatoid arthritis, childhood
cancers and sudden infant death syndrome (SIDS). Breast milk also provides lifetime protection from Crohn’s disease, ulcerative colitis, some lymphomas, insulin-dependent diabetes, being overweight, female breast cancer and ovarian cancer. Breastfed babies also have a decreased likelihood for allergies and dental caries. Breastfeeding mothers also reap many rewards. According to the WHO, exclusive breastfeeding is associated with a natural method of birth control (98 percent protection in the first six months after birth). It reduces risks of breast and ovarian cancer, type 2 diabetes and postpartum depression. Women who breastfeed often find their bodies recover from pregnancy and childbirth more quickly. The hormones released when a women breastfeeds make the uterus contract back to its prepregnancy size. Mothers who exclusively breastfeed can burn as many as 500 calories a day, which may help them get back to their pre-pregnancy weight much sooner. An often overlooked benefit to breastfeeding is the emotional bond it creates between mother and child. According to researcher Fleur Bickford, “Babies go to the breast for many reasons — they’re hungry or thirsty, they’re tired, they’re scared or hurt, they’re feeling overwhelmed. All
of these are equally valid reasons for a baby to nurse.” Research has shown that when babies are allowed to nurse whenever they like, they turn out to be well adjusted and independent. There is no reason to worry about overfeeding your baby if you let her nurse every time she wants comfort. Babies should be fed on demand. How long should you breastfeed? The answer is simple: as long as you and baby both wish to. The WHO advises breastfeeding up to two years or longer. Some initial discomfort, such as nipple soreness, is normal in the first week as your body adjusts. Any cracking and/or scabbing of the nipples is not normal. If you are having trouble breastfeeding,
contact your primary care provider, who can find a lactation consultant to help you. Another great resource is La Leche League International. They offer local monthly meetings for breastfeeding mothers and give support, advice and tips for new mothers (www.kybreastfeeding.com/ CentralLLL.html). About the Author Lori Denison, APRN, is a Board Certified Family Nurse Practitioner with a degree from Spalding University. Lori has several years of experience in the clinical and hospital settings and an interest in women’s health.
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APRIL 2017
at noon. Evening meetings held on 1stWednesday of each month at 6:00 pm. Both group meetings held at Crestwood Christian Church, 1882 Bellefonte Drive, Lexington, KY. For more details contact Elaine at 859-2771040 or by email info@parkinsonslexington.com. Please visit our website atwww.parkinsonslexington.com to get more details about these meetings and other free events held by LAPSG.
Al-Anon
Free support group for anyone affected by someone else’s drinking. Local meetings and information at www.LexingtonAl-Anon.org or call 859.277.1877.
Mondays
Free Yoga Classes for Vets, Servicemembers and their Family Members
Tuesdays
Every Monday from 9:30am–10:30am at Ageless Yoga Studio, 611 Winchester Rd., Suite 200. 859-303-6225. Preregister online at agelessyogastudio. com. Click “class” tab to sign up now! Email info@agelessyogastudio.com for more info.
Community Flow
Mondays & Wednesdays MELT Method Hand, Foot and Body Healing Class by Shayne Wigglesworth
Mondays and Wednesdays at 12pm - Discover pain-free living at any age! Enjoy a gentle foam roller class to reduce pain, inflammation, stress, anxiety and more! MELT Method certified instructor Shayne Wigglesworth will teach you healing techniques you can use for self care at home. All materials and rollers are provided. Perfect for all ages, body types and experience levels. Learn more at www.centeredlex.com or call 859-721-1841
Lexington Area Parkinson's Support Group
Mondays and Wednesdays at 12pm Free daytime and evening discussion groups for people with PD and their care partners. Daytime meetings held the 4th Monday of each month
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suite 180 in Lexington. This weekly restorative class integrates gentle yoga, breathing techniques, meditation and wellness tips for all ages and levels of physical condition. Classes may include chair yoga, restorative, yin yoga, tai chi, and more. Perfect for beginners as well as experienced yogis! Donations-based class.
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Triple Crown Chiropractic and Wellness offers a free class twice a week explaining how to keep your body young through chiropractic care. Free spinal screening available for anyone who attends the class. To register for the class, please call 859-335-0419. Questions to pr.triplecrownchiro@ gmail.com. Triple Crown Chiropractic and Wellness: 1795 Alysheba Way #4103 Lexington, KY. Free gift from the office to those who attend the class!
1st Tuesdays
This weekly restorative class integrates gentle yoga, breathing techniques, meditation and wellness tips for all ages and levels of physical condition. 10:30am–11:30am. Donation only (great portion of all donations go to the Backpack Food Program at Ashland Elementary.) Inspiring, Educating & Supporting our World through the Moving, Visual & Healing Arts! Daily classes, therapies, workshops & a great spot to host your next event! 309 N Ashland Ave Ste.180, Lexington, KY 40502. 859-721-1841. www.centeredlex.com
Lupus Support Group: Living & Coping with Lupus
Tuesdays
PFLAG Support for LGBTs and Families
Swing Lessons Every Tuesday, starting September 30: 8pm–10pm at Tates Creek Recreation Center, 1400 Gainesway Dr. $5.00 per person per lesson. Call for more information: Glenn and Rosalee Kelley 859233-9947; OR Peter and Robin Young 859-224-3388.
Tuesdays
Community Yoga Class with Lauren Higdon Every Tuesday 10:30am–11:30am at Centered Studio, 309 n Ashland ave
Saturdays
Lexington Farmer’s Market Every Saturday at Cheapside Park visit the Lexington Farmers’ Market! You can purchase herbs and spices, honey, beeswax, candles, body care products, organic products, eggs, meats and fresh, seasonal produce. 7am-2pm.
The Lupus Foundation of America support groups are intended to provide a warm and caring environment where people with lupus, their family members, caregivers and loved ones can share experiences, methods of coping and insights into living with chronic illness. Imani Baptist Church, 1555 Georgetown Road, Lexington from 7:00pm–8:00pm first Tuesday of every month. 877-865-8787. www.lupusmidsouth.org
2nd Tuesdays
We are a support group of family members and allies united with LGBTQ* individuals. Our meetings provide a safe, confidential space where you can feel respected and accepted wherever you are in your journey or family struggle. Monthly speakers help us to broaden our understanding of these issues in our families and in society. Lexington meetings are held the 2nd Tuesday of each month, 6:30 at St. Michael’s Episcopal Church, 2025 Bellefonte Drive. Frankfort chapter meets the 3rd Monday of the month, 5:30 at the Unitarian Community, 316 Wilkinson Blvd. More information and resources at www.pflagcentralky.org For questions, call 859-338-4393 or info@pflagcentralky.org. *lesbian, gay, bisexual, transgender, queer and questioning.
Wednesdays
Mindfulness and Relaxation for Health Relax the body, quiet the mind, open the heart. 6:30-8:00 PM (arrive at 6 to relax before class). $10. No prior experience of yoga or meditation required. Mobilize inner resources for promot-
Call or visit website for reservations.
(606) 668-2599 ksbrown@mrtc.com www.kentuckywildflowersllc.com
ing health and managing the stress of caregiving, burnout and chronic disease. Study and practice in a supportive group. Gentle yoga, mindful movement, deep relaxation, sitting meditation and discussion. Instructor: John A. Patterson MD, MSPH, FAAFP. Mind Body Studio 517 Southland Drive, Lexington, KY 859-373-0033. Full details at http://www.mindbodystudio. org/?page_id=1055
Fridays
Argentine Tango “Dance of the Heart” Passionate and Romantic, mindful and Meditative, a uniquely transformative social skill, art form and movement therapy, no partner or dance experience required, Friday evening 7:30-9:00 PM. $10 (first lesson free). You may drop-in to any class- this is not a series. Instructors: Dr. John Patterson and Nataliya Timoshevskaya. Mind Body Studio 517 Southland Drive, Lexington, KY 859-373-0033. Full details at http:// www.mindbodystudio.org/?page_ id=214
April 3–24
Prenatal Yoga Feel Better. Be Stronger. Prepare for Birth. Our classes are beneficial for moms & babies during all stages of pregnancy. Emphasis is on safety and no yoga experience is needed. Come breathe with us! All trimesters welcome, no previous yoga experience required. Drop-ins welcome, class packages also available. Baby Moon, 2891 Richmond Rd, Ste 103; www. babymoonlex.com.
April 4
Eat, Move, Lose Weight Support Group 12 – 1 pm, Lexington-Fayette Co. Health Department PH Clinic South, 2433 Regency Road. Free weightloss support group appropriate for anyone wishing to lose weight or maintain weight loss. Share struggles
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ONGOING EVENTS Bluegrass Ovarian Cancer Support Exists to assist Central Kentucky women and their loved ones during diagnosis, treatment and survival of ovarian and other gynecological cancers. Come meet with us the third Wednesday of every month at 6:30pm at Joseph Beth Booksellers, Bronte Bistro Cafe meeting room.
of each month at Word of Hope Lutheran Church, located at the corner of Man O’War and Armstrong Mill Road. Meetings begin at 4:30. For questions, please contact Charlotte Wong, Education Coordinator, Kentucky Organ Donor Affiliates Lexington office at (859) 278-3492 or toll free (800) 525-3456.
munity referral to victims of sexual assault as well as family members and friends. Volunteers at BRCC have the unique opportunity to provide valuable direct services to those impacted by sexual assault. Volunteer opportunities: Crisis Line Volunteer, Medical/Legal Advocate. For more information, please call: (859) 253-2615.
Perinatal Loss Grief Group
Center For Women’s Health Center Classes
Stop Smoking Class Series
First Tuesday of the month, 7pm, Center for Grief and Education. A group for parents who have experienced loss due to miscarriage, stillbirth or infant death. Contact Debbie Mueller at (859) 260-6904 for more information.
Compassionate Friends Support Group A support group for parents, siblings, or grandparents who have lost a child regardless of the child’s age or length of time that has passed since that day. The meeting is the 1st Tuesday of every month 6:30pm–8:30pm at Hospice of the Bluegrass, 2312 Alexandria Drive, Lexington. Also meets the 1st Tuesday of every month 7pm-9pm at Hospice East, 417 Shoppers Drive, Winchester. Doors open one-half hour before meeting times to provide the opportunity to visit with old friends and acknowledge new ones.
Spouse Loss Support Group Tuesdays 6-7:30pm. Hospice of the Bluegrass. A five-week support group for individuals who have experienced the loss of a spouse or significant other. Contact Lexington office at (859) 277-2700 for more information or to register.
Coping After Loss First Wednesday of the month, 5:30-7pm, Center for Grief and Education. A brief educational program offering an introduction to grief information and hospice bereavement services. Contact the Lexington office at (859) 277-2700 for more information or to register.
Free Transportation to Cancer Screening Fayette County residents can receive free transportation through HealthLink Transit, a partnership between Kentucky Pink Connection & the Lexington--Fayette Urban County Government. Transportation provided by taxi or gas cards to cancer screening. Call (859) 309-1700 to arrange a ride.
2nd Chance Ambassadors Lexington: a support/volunteer group comprised of organ transplantation recipients, donor family members, those on the waiting list and community members interested in transplantation meets the 3rd Sunday
Held at Frankfort Regional Medical Call Mediline at 502-226-1655 or toll-free 800-242-5662 to register or for more information. Classes include: • Prepared Childbirth • Baby Care For The Early Weeks • Breast Feeding Basics • “That’s My Baby” • Sibling Classes
Cancer Classes The American Cancer Society offers women undergoing cancer treatments the opportunity to attend the Look Good...Feel Better workshop. This free workshop helps women deal with the appearance-related side-effects of cancer treatment in a private setting. Each participant receives a complimentary custom cosmetic kit. The American Cancer Society offers Prostate Cancer Educational and Support Classes called Man to Man for men with prostate cancer. This is an educational and networking program that provides information about prostate cancer and treatments options. For more information about these classes, please call Kristy Young at 859260-8285. For cancer information 24 hours a day, please call 1-800-ACS-2345 or go to www.cancer.org.
Survivors of Suicide First & third Tuesday of the month, 6-7:30pm, Center for Grief and Education. For adults affected by the loss of someone by suicide. Contact the Lexington office at (859) 2772700 for more information or to register.
Bosom Buddies A support group designed to meet the ongoing needs of women with breast cancer. The purpose of Bosom Buddies is to create a safe and comfortable environment in which women diagnosed with breast cancer can receive information and emotional support during and after treatment. Meets are the third Thursday of every month 6:00pm at the Frankfort Regional Hospital: Frankfort Medical Pavilion, Conference Room C. 279 King’s Daughters Drive, Frankfort, KY.
BRCC Volunteer Opportunities The Bluegrass Rape Crisis Center provides a 24-hour crisis line, hospital and court advocacy, crisis intervention counseling, longterm therapy, and information and com-
5:30-6:30, weekly until April 17. Tates Creek Library, 3628 Walden Dr. Based on the Cooper-Clayton method. $10/week for 10 weeks covers the cost of nicotine replacement. Call 288-2457.
GrassRoots Yoga Classes Chair yoga: 10:30–11:30am Tuesday and Thursday. Hatha Vinyasa Flow: 5:30–6:30pm Thursday. Yoga Basics for Stress Relief: 5:30–6:30pm Friday. Partial proceeds from all yoga classes benefit the Latitude Artist Community for adults considered to have disabilities. All instructors certified through Yoga Alliance. For more information, visit www.grassrootsyoga.org.
ANAD Overcoming Eating Disorders Support Group Free support group for people who want to improve their relationship with food and body image. Safe, comfortable place. Facilitated by Megan Roop, RYT, supervised by Tina Thompson, MS, RD, LD, Bluegrass Nutrition Counseling, sponsored by ANAD. Introduction meeting on October 3 from 7:15-8:30pm at Bliss Wellness Center, 2416 Sir Barton Way, Ste 125. 8 week session Oct 17-Dec 5 from 7:15-8:30pm. Contact Megan Roop 561-779-0290 for details.
Diabetes CHATS Nathaniel Mission Health Clinic CHAT: 1109 Versailles Road, Suite 400 from 4pm to 5:15pm the 4th Tuesday of each month. The Refuge Clinic: New Location, 2349 Richmond Road-Suite 220, Lexington, KY, 40502. 859225-4325. Free. Sponsored by the LexingtonFayette Co. Health Dept and UK Healthcare.
Free Cardio Classes 9-10am. Every Saturday morning in the month of February at Body Structure Medical Fitness Facility, 2600 Gribbin Drive, Lexington. This class will increase your heart rate and respiration while using large muscle groups repetitively and rhythmically to create a great workout. (859) 268-8190.
Taoist Tai Chi Society We offer classes in Louisville and Lexington. All classes are led by nationally accredited volunteer instructors in a friendly and helpful environment. The meditative movements of taijiquan can reduce tension, increase flexibility and strength, and improve circu-
lation and balance. To contact us, phone 502.614.6424 or e-mail kentucky@taoist.org.
Consumer Support Groups (Individuals with a Mental Illness) Every Sunday, 869 Sparta Court, Lexington. 2:30-4:00pm. 859-309-2856 for more info. NAMI Lexington is a local affiliate of NAMI, the “National Alliance on Mental Illness” we provide numerous support groups and recovery programs for families and Individuals living with mental illness.
Yoga • Meditation • Stress Reduction The Yoga Health & Therapy Center offers daytime and evening Yoga classes with slow stretch, breathing awareness and relaxation training. Small classes provide personalized instruction. New yoga students receive a series discount. Meditation classes and ongoing group practice sessions available for all levels. Stress-Reduction classes based on Yoga principles and practical skills also offered. Free parking provided for most classes. For information, please call 859-254-9529 or visit www.yogahealthcenter.org.
Monthly Reiki Classes Turn your hands into healing hands! Reiki is Universal Life Force Energy Learn to improve your mind, body, and spirit! Classes taught by Robert N.Fueston, Reiki Master/Teacher and Acupuncturist, 17 years of experience and Member of The Reiki Alliance. Approved for Continuing Education hours (CE hours) for Massage Therapist. CE’s for nurses pending. Register online at www. robertfueston.com. 859-595-2164.
Ongoing Journey Circle This circle meets the 4th Sunday of every month and is for those who are experienced in the practice of journeying OR are interested in learning more about this ancient spiritual practice. Join us every month as we will be journeying on different topics that will be discussed at time of circle. Please feel free to bring drums, rattles etc. Questions or need directions or have questions? Please feel free to email/call me: 859-492-2109,info@jennifershawcoaching.com
Overeaters Anonymous Overeaters Anonymous (OA) is not a diet club. We do not count calories or have scales at meetings. OA is based on the 12 steps of Alcoholics Anonymous. There are no dues or fees. OA is self-supporting through member contributions. The only requirement for membership is the desire to stop eating compulsively. Please go to oalexingtonky. org for meeting dates and times. OR are interested in learning more about this ancie
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April 2017 | Read this issue and more at www.healthandwellnessmagazine.net |
The Truth About Diabetes and Sugar Weigh your food, set a schedule for eating if necessary By Martha Evans Sparks, Staff Writer Larry’s lunch companion watched as he ate a huge ham-
burger and gobs of French fries. Then he ordered sugar-free ice cream for dessert. Knowing Larry suffered from type 1 diabetes, his friend wondered
WOULD YOU LIKE A TAKE-HOME COLON CANCER SCREENING KIT? HAVE YOU RECENTLY BEEN DIAGNOSED WITH CANCER? Give us a call today! We may be able to help you!
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secretes a continuous drizzle of insulin, increasing the supply when more food is eaten. Carbohydrate loading – eating a huge amount at one sitting, even if you plan to eat less later – usually will overwhelm the insulin dose or type 2 treatment, resulting in skyrocketing blood sugar. Often the best solution for this is a rigid meal schedule. This may mean eating breakfast at 7 a.m., having a midmorning snack of perhaps 100 calories at 10:30 a.m., eating lunch at noon and supper at 5:30 p.m. and having an evening snack of about 150 calories at 9 p.m. Each person must find his or her best schedule for food intake and stick with it. The only way to be sure how much you are eating is to weigh your food. In theory, people with type 1 diabetes should eat a diet of about 16 calories per pound of body weight. This means if you weigh 130 pounds, you should eat about 2,000 calories a day. This number may need to be adjusted down to prevent weight gain. Once you find the best schedule and calorie requirement for you, keep to that schedule, no matter how inconvenient it is. The alternative is wildly fluctuating blood sugar, which over time could result in complications such as kidney failure or circulatory problems that could result in blindness or foot or leg amputations. Type 1 diabetes is believed to be an autoimmune disease, meaning the person’s immune system attacks its own body. Type 1 diabetes attacks and destroys the beta cells in the pancreas. Beta cells produce the hormone insulin. You cannot absorb nutrients from your food without insulin. People with type 1 diabetes must inject insulin since their bodies can no longer make it. People with type 2 diabetes, on the other hand, may have plenty of insulin circulating in their blood, but for various reasons, their bodies cannot absorb and use it. Often the number of active beta cells decreases as you age. This is why sometimes all an overweight person needs to do to “cure” his type 2 diabetes is lose weight. His pancreas may still produce enough insulin to support 150 pounds, but it no longer has enough active beta cells to support 250 pounds. When the person loses the extra weight, the symptoms of diabetes disappear. With the help of your doctor and a nutritionist, find a regimen that keeps your blood sugar in the normal range so you can live a happy, healthy life.
Calories from all foods raise blood sugar.
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how high his blood sugar would soar an hour or two after his meal. The expression on his companion’s face must have betrayed her. “It’s OK,” Larry said in answer to her unspoken question. “None of this stuff has sugar in it.” Larry is a victim of a common misconception: that people with diabetes, either type 1 or type 2, can eat anything they want as long as it does not contain ordinary table sugar. Wrong. As anyone who has ever been serious about losing weight has discovered, it’s total calories that count. All the food we eat contains calories derived from one or more of three sources of nourishment: carbohydrates, protein or fat. Carbohydrates and protein generally yield four calories per gram. Fat yields nine calories per gram. Most of the protein and fat we eat comes from meat or cheese. Most of the carbohydrates come from fruits, vegetables and bread. Meats and fish typically contain only protein and fat. Adding butter, lard, flour, sugar or other ingredients to make a dish tastier naturally adds calories. Calories from all foods raise blood sugar, although the calories derived from protein and fat raise it more slowly than calories derived from carbohydrate. This is one reason Larry was in trouble. He was consuming fried potatoes, whose high fat content and calorie count would raise his blood sugar just as surely as if they had been carbohydrates. The potatoes themselves contained carbs, and Larry should have considered that as well. Another thing Larry did not observe was spacing his food intake through the day. The normal pancreas of someone without diabetes
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EVENTS continued from page 26 and ideas with others. Held first and third Tuesdays most months. For more info. or to pre-register, call 288-2446.
April 5
Diabetes Support Group 2:30 – 3:30 pm, Ballard Griffith Towers, 650 Tower Plaza, Ballard Cafeteria. Free. Sponsored by the Lexington-Fayette Co. Health Dept. For more info., call (859) 288-2446.
April 6
Nursing Your Infant 6:30 – 9:00 pm, UK Good Samaritan Hospital, Conference Room A, 310 S. Limestone St. $25 per couple, only for those delivering at UK. For more information or to pre-register, call 323-2750.
April 8
A Day of Mindfulness-Based Stress Reduction for Body, Mind and Heart Promote resilience, positive psychology and emotional intelligence; prevent burnout from work and caretaker stress; learn safe and effective mind-body skills for managing stress-related chronic conditions; relax the body, quiet the mind and open the heart. Facilitator: John A.
Patterson MD, MSPH, FAAFP Cost $45-$75 sliding scale (Additional discount for UK employees) Location: Mind Body Studio 517 Southland Drive Lexington Group size is limited. Pre-registration required by calling 859-373-0033 and emailing john@mindbodystudio.org
April 9
Grandparents Class Whether you're an experienced Grandparent or a first-timer, this class seeks to bridge the generational gap while bringing you the latest and greatest in safety protocols and standards for infant care as well as caring for the parents during pregnancy and after birth. Full of humor, encouragement, and fun! Registration Required. Baby Moon, 2891 Richmond Rd, Ste 103; www. babymoonlex.com
April 19
Gestational Diabetes Class 1 – 2 pm, Lexington-Fayette Co. Health Department PH Clinic South, 2433 Regency Road. Free class for pregnant women diagnosed with Gestational Diabetes to learn about controlling blood sugar to have a healthy pregnancy. For more infor-
mation or to pre-register, call 288-2446.
April 20
Diabetes Class 10 – 11 am, Bourbon County Senior Citizens Center, 11 Legion Rd, Paris. Learn the basics of how to manage diabetes. For more information, call 859-987-7453.
April 24
Health Chats about Diabetes
Send us your event listings If you are hosting a health-related event that is free to the public, list it here for FREE! (Events that are not free to the public can be posted in our calendar for $35). E-mail your event date, location, description and contact information: brian@rockpointpublishing.com
10 – 11 am, The Refuge Clinic, 2349 Richmond Road Suite 220, Lexington. Free. Join us to discuss tips to manage and control diabetes in practical ways. For more information, call 288-2446. Sponsored by the Lexington-Fayette Co. Health Dept.
May 9
Right Place at the Right Time Come learn everything you need to know about Senior Living in Lexington. Susan Neville with Silver Lexington Senior Placement Service will speak and take questions at the Eastside Library conference room from 6-7pm. Space is limited please RSVP to Susan Neville (859) 519-8591.
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FAMILY VISION
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Family Eyecare Associates 105 Crossfield Drive, Versailles, KY 40383 859.879.3665 | www.myfamilyvision.com www.kentuckyvisiontherapy.com
Brain Injury Can Affect Vision by Dr. Rick Graebe, FCOVD Family Eyecare Associates and Vision Therapy A concussion, also known as a traumatic brain injury (TBI) or an acquired brain injury, can adversely affect vision. Unfortunately, possible visual problems are often overlooked during the initial treatment of a concussion. Perhaps a coach or doctor will move a finger in front of the patient’s eyes to see how they track movement, but this cursory examination does not get to the deeper repercussions of the injury. What happens with a TBI is that the brain gets shaken, incurring multifunctional problems and often disrupting neural pathways, including the two visual pathways (focal and ambient). This irregular movement in the brain can affect motor skills, balance and general orientation. Some of the symptoms of visual problems that can result from a TBI include headache, blurred vision, increased sensitivity to light, reading difficulties and difficulty concentrating. Memory and attention are often impacted as well. The patient may also have problems with eye tracking (the ability to move the eye smoothly across a printed page or while following a moving object); focusing (looking quickly from far to near and back without any blurring); eye teaming (using the eyes together as a team – smoothly, equally and accurately);
and depth perception (judging relative distances of objects – how far or near they are). These vision problems are hidden disabilities a physician should look for following any sort of acquired brain injury. If these symptoms are ignored and rehabilitation is delayed, the long-term effects of the TBI can result in an ongoing disruption in the receiving and processing of information, since the eyes and the brain are interdependent. Visual field loss or reduction is another possible result of a TBI. The visual field is the complete central and peripheral range. Many patients who have had a major brain trauma usually have hemianopia, which is decreased vision or blindness in half the visual field. Basically, you are unable to see anything to the right or left. It is always best to seek treatment as soon as possible. However, even if there is permanent visual field loss, vision therapy can make you more functional with the field that remains. These problems can be successfully decreased or eliminated with various vision therapy treatments, such as neuro-optometric rehabilitation therapy, low-vision aides, specially tinted lenses that reduce light sensitivity and prism lenses. Through vision therapy and the proper use of lenses, a behavioral optometrist specifically trained to work with TBI patients can help improve the flow and process-
Symptoms include headache, blurred vision, increased sensitivity to light, reading difficulties and difficulty concentrating. ing of information between the eyes and the brain, thus increasing vision efficiency. The damaged pathways can be retrained and restored. The patient receives positive feedback just as he would with physical or occupational therapy. Any time you have a head incident, be sure to have yourself thoroughly checked, including your vision. It is always better to be safe than sorry. For more information about neuro-optometric rehabilitation therapy, visit the
Web page of the Neuro-Optometric Rehabilitation Association at www. nora.cc. About the Author Dr. Graebe received both his B.S degree in Visual Science and Doctorate of Optometry from Indiana University. He is a Behavioral Optometrist and learning expert. He has been in private practice here in the Bluegrass area for the past 32 years.
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For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | April 2017
Breakfast Rules Don’t skip the most important meal of the day By Candida Khan, Staff Writer Breakfast, the first meal of the day, is also the most important meal of the day. It helps provide an initial boost of energy. A systematic review concluded eating breakfast is associated with a reduced risk of becoming overweight or obese and a reduction in the body mass index of children and adolescents. Let breakfast rule your life. Keep these strategies in mind as you get ready to start your day. Rule 1: Eat breakfast daily. Skipping breakfast can have a negative impact on the rest of your day. You won’t have the energy you need to get going and keep going if you forgo breakfast. Rule 2: Have a nutrient-dense meal. There is a difference between energy-dense and nutrient-dense meals. Energydense meals are mostly carbohydrate based. Nutrient-dense meals have micronutrients (vitamins and minerals), macronutrients (carbohydrates, protein and fats) and water. This will provide a variety of beneficial properties to your meal. Rule 3: Remember your vegetables and protein when preparing breakfast.
It is important to start your day by nourishing your body with foods from the staples (carbohydrates), protein and vegetable (dietary fiber) groups. Aim to include a variety of items from the different food groups. Rule 4: Eat within an hour of waking. This allows your body to change from a fasting to a fed state and reduces risks associated with prolonged fasting. Here are some more benefits of eating breakfast: • helps you maintain a healthy weight; • provides energy; • provides essential nutrients such as dietary fiber, vitamins and minerals; and • improves alertness and mood. Eating breakfast has been found to improve literacy and cognitive functioning, especially in schoolchildren. When you skip breakfast, you will feel tired, and that can affect your concentration. Your brain needs energy in the form of glucose. The best way to provide this energy is through nutritious foods such as whole-grain bread, whole-grain breakfast cereals and fruit or low-fat milk. The aim is to start your day with a breakfast featuring foods that are low
glycemic, nutrient dense and high in dietary fiber. Your meal should also include protein. Some examples of healthy breakfast options include: • a bowl of whole-grain cereal with low-fat milk and sliced fresh fruit such as banana; • a smoothie made from fresh fruit
and yogurt; • a whole-wheat muffin with lowfat cheese, baked beans or avocado; and • eggs on whole-grain toast with lettuce, tomato and onion.
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RETIREMENT
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Downtown: 159 North Broadway | 859.252.3411 Southland: 391 Southland Drive | 859.276.1415 Man O'War: 1509 Trent Boulevard | 859.272.3414 www.milwardfuneral.com
Planning For Retirement by Kim Wade, Community Relations Director, Milward Funeral Directors Whether you are a boomer or the child of a boomer, you may have started talking about the next 10, 20 or even 30 years and planning for the retirement years. If you have already had the retirement conversation and started planning, congrats, you are doing yourself and your family a favor by considering and possibly making decisions on the many choices you have available to you. If you haven’t, don’t worry, you aren’t alone. I highly encourage you to start learning about, thinking about and discussing your future retirement with your family so they aren’t left in the dark and wondering what mom or dad prefers. Finding a way to start talking with loved ones about retirement and the future is the difficult part. So here are a few topics to start with: Retirement Age Just because you can retire at 65, doesn’t mean you have to, or want to do so. Many people choose to work beyond retirement, not because they need to, but simply because it is a passion. If you enjoy working, then you should continue doing so. Perhaps consider cutting back your days so you can pursue other activities you enjoy or always wanted to do. If you are ready to throw in the towel and can afford to do so by all means retire and enjoy life.
Finances If you are going to retire, you certainly need to know how you will cover your expenses. No matter how old you are, it is certainly a good idea to meet with a professional who can help you get your financial affairs in order.
the “have to” list. That is if your goal is to ease the burden on your family. There are literally over 100 decisions that need to be made at the time of a person’s death. Planning in advance is simply a responsible thing to do and one your children will greatly appreciate. Whether you pay for the funeral/ life celebration now or through life insurance, specifying what you want done with your remains (buried or cremated) and where you want them placed; as well as, how you’d like your life celebrated allows your family more time to grieve their loss at the time of your death.
Activities Retirement does not have to be the equivalent to sitting in front of the television for all these years. It can be, if you want, but it can also be filled with a lot of enjoyment with friends and family. It could include traveling, volunteering, reading or quilting, exercising, caring for grandchildren, attending spiritual activities, cooking and so much more. The choice is Healthcare Will your children or home health yours. Enjoy life to its fullest. As you are taking time to enjoy care take care of you in your home or life, learn about the resources that theirs? Is it time to downsize so you can live in your own home for longer? are available to you and your family Or, if necessary, do you have a specif- for your retirement. The need for resources for senior varies widely ic independent senior living or nursdepending upon how independent or ing home you’d prefer to live? Look co-dependent an individual is during around you. Senior living facilities are popping up all over town. Similar their senior years. The Lexington community offers to the drug store boom, the need for a spectrum of services to seniors. In senior living facilities is greater than fact, there seems to be more senior ever. If you haven’t, now is a great services than ever before as our comtime to schedule a tour so you can find facilities you prefer if you should need to get more personalized care. Legal Affairs Have you written a will, set up a trust or need to deal with other legal affairs? If not, when you die, your family is likely to spend a lot of time and money in probate court dealing with these legal and financial affairs. Take time now to finalize your legal affairs. You can always make changes.
Funeral/Life Celebration While no one really likes to plan for death, it is one of those things on
munity prepares for an increased demand from boomers who have or about to enter their retirement years along with their parents who are living longer than previous generations. One such resources that you may want to consider are Senior Information Fairs. One such information fair will be held at Milward Funeral Directors, 1509 Trent Boulevard on Thursday, April 20 from 10am – 2pm. The Senior Information Fair is hosted by Milward Funeral Directors and The Willows at Hamburg. Guests will have an opportunity to talk to many vendors about Financial Planning, Legal Issues, Estate Planning, Funeral Pre-Planning, Senior Activities and Transportation and Senior Living Communities. It’s essentially a one-stop location for gathering a lot of information. Lunch will be provided at no charge or obligation. Door Prizes will be given away. To R.S.V.P., please call 859-272-3414 before April 19. About the Author Kim Wade has been a marketing consultant for more than 20 years specializing in the funeral industry. Currently, she is the Community Relations Director for Milward Funeral Directors, the 37th-oldest continuously operated family business in the United States which operates three locations in Lexington including its Celebration of Life center at 1509 Trent Boulevard. Kim can be reached at marketing@milwardfuneral.com or 859-252-3411.
Finding a way to start talking with loved ones about retirement and the future is the difficult part.
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For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | April 2017 it forces it to pump more blood through the body. Eating less sodium can prevent the high blood pressure that occurs with age and reduce the risk of heart failure, heart attack, kidShaking the hold salt has on you ney diseases, stroke, stomach cancer, osteoporosis and even headaches. The By Harleena Singh, Staff Writer extra water in the body can also lead to weight gain and bloating. The effect of sodium and salt on blood pressure is usually greater in Sodium is an essential mineral for from the salt shaker. The body needs people over age 50, African Americans life. It is regulated in the body by the less than 500 mg per day of sodium to and people with kidney disease or kidneys. It helps control the body’s function properly, which is less than diabetes, which is nearly half the fluid balance, affects muscle function a quarter teaspoon. A teaspoon of American population. Even children and helps send nerve impulses. salt has 2,300 milligrams of sodium. need to be careful An Australian study showed the However, most about their sodium brain responds to sodium in the same people consume intake. Those who way it responds to substances such more than about Table salt have high-sodium as cocaine and heroin, which may 3,400 mg of diets are about explain why we tend to overindulge in sodium daily, more consists of 40 percent more high-sodium foods. Another Canadian than twice the likely to have high study of 1,200 older sedentary adults amount recomtwo minerals: blood pressure with normal brain functioning found mended by the than children with chloride and over a period of three years high-sodiAmerican Heart low-sodium diets. um diets were linked to an increased Association. Extra sodium. This puts them at a risk of cognitive decline. sodium in the higher risk of heart Table salt consists of two minerbloodstream pulls disease when they als: chloride and sodium. By weight, water into your grow up. table salt is approximately 60 percent blood vessels, increasing the volume Here are some sodium-related terms chloride and 40 percent sodium. of blood inside them, and with more you may see on food packages: About 90 percent of Americans’ salt blood flowing, blood pressure increas• Sodium-free – Has less than 5 intake comes from sodium chloride, es. Over time, high blood pressure may mg of sodium per serving and no and nearly 75 percent of the sodium injure the walls of the blood vessels sodium chloride consumed comes from prepackaged, and lead to blood flow blockages. The • Very low sodium – 35 mg or less processed and restaurant foods – not added pressure tires the heart because per serving
Sodium and Your Health
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• Low sodium – 140 mg or less per serving • Reduced (or less) sodium – at least 25 percent less sodium per serving than the usual sodium level • Light (for sodium-reduced products) – the food is “low calorie” and “low fat” and sodium is reduced by at least 50 percent per serving • Light in sodium – sodium is reduced by at least 50 percent per serving You can make small changes in your diet that can bring big results when it comes to your health. Here are some tips: • If you love pizzas, try a cheese-less pizza with lots of vegetables and chicken strips. • Try low-sodium varieties of soups. • When making sandwiches, choose low-sodium meats and low-fat, low-sodium cheese. • Check the nutrition labels on packaged and prepared foods and watch for the words “soda” and “sodium” or the abbreviation “Na,” which means sodium compounds are present. • Use fresh, skinless poultry instead of processed or fried chicken. • Choose foods with potassium, which counters the effects of sodium; it may help lower your blood pressure.
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April 2017 | Read this issue and more at www.healthandwellnessmagazine.net |
By Angela S. Hoover, Staff Writer
New Use-By Dates Two major industry associations are encouraging retailers and manufacturers to make the
switch to only two product date labels – “best if used by” and “use by.” “Best if used by” describes when the item may not taste as expected but is safe to consume, whereas “use by” applies to highly perishable products or those that have food safety concerns over time. Manufacturers have until July 2018 to make the switch.
Senior Information Fair
Thursday, April 20, 2017 10 am - 2 pm Milward Funeral Directors 1509 Trent Boulevard Lexington, KY 40515
presented by
Meet and talk with local experts and learn about a variety of support and assistance services available to seniors in Central Kentucky. • Financial Planning • Senior Care Communities • Estate Planning • Active Day • Home Health • Senior Legal Issues • Pre-Need Funeral and Life Celebration Planning Complimentary lunch & entertainment Register for Door Prizes: Keeneland Outing | Dinner at Local Restaurants | Spa Treatment | Gift Baskets
RSVP Requested. Please call (859) 272.3414 Milward Funeral Directors | 1509 Trent Blvd, Lexington | (859) 272.3414 The Willows at Hamburg | 2531 Old Rosebud Rd, Lexington | (859) 543.0337
@healthykentucky ATIs can trigger inflammation in the gut, lymph nodes, kidneys, spleen and brain, say the international researchers.
F OD BITES
Don’t Reheat These Foods Some foods can lose their health benefits or even cause food poisoning if they are reheated in a microwave. Celery and spinach contain nitrates that turn into toxic nitrates and carcinogenic nitrosamines after reheating. Eggs can also become toxic after reheating, so it’s best to use leftover eggs cold in a salad or sandwich or throw them away. Mushrooms have a high content of proteins, vitamins and amino acids, but they are not digested very well most of the time and this is further complicated when they are reheated. This can cause stomachache and bloating. Reheated potatoes lose their taste and health benefits and can even cause botulism if they’re stored in aluminum foil at room temperature.
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Possible Non-Gluten Causes for Wheat Sensitivities New clues as to why people who do not have celiac disease have wheat sensitivities were presented at the 2016 United European Gastroenterology Conference. These individuals have damaged intestinal linings and higher levels of systemic inflammation in their blood tests. A group of nongluten proteins can trigger symptoms of asthma, chronic pain and more. Amylase-trypsin inhibitors (ATIs) only account for about 4 percent of wheat proteins, but they’re powerful.
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These inflammations can exacerbate autoimmune conditions such rheumatoid arthritis, multiple sclerosis, asthma, lupus and inflammatory bowel disease. ATIs and gluten produce similar but distinct reactions in the body, says lead researcher Detlef Schuppan of Johannes Gutenberg University in Germany. “ATIs from wheat that are also contaminating commercial gluten activate specific types of immune cells in the gut and other tissues, thereby potentially worsening the symptoms of pre-existing inflammatory illnesses,” Schuppan said in a statement.
Did you know there are more than 100 drug & alcohol recovery resources in Kentucky?
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NATURE’S BEAUTY
For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | April 2017
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Durian
King of fruit takes the crown for odd odor By Tanya Tyler,
Editor/Writer
OK, so it’s not really beautiful, what with all its spikes (its name means “thorny fruit”) and its inside pulp with its wrinkled appearance. And it smells awful, making you question the wisdom of opening it. It’s durian, an exotic fruit from Malaysia that is slowly making inroads to the United States. In Southeast Asia, durian is called the “king of fruits” because of its size. It can grow up to 12 inches long and 6 inches wide and often weighs as much as seven pounds. Ripe durians falling from trees have been known to kill people. In addition to its spikes, its smell is the fruit’s defining characteristic. It has been described as similar to raw sewage or worse. There are actual signs on some public transportation vehicles in Singapore forbidding anyone from opening a durian on board, and even some hospitals and hotels ban it. Its flesh has been described as custardy, creamy and sweet. The seeds are also edible. The durian fruit can be consumed at various stages of ripeness and is used as flavoring agent in a wide variety of culinary and sweet preparations in Southeast Asian cuisines. Its relatives include okra, cocoa beans, hibiscus and cotton. Like other tropical fruits such as banana, avocado and jackfruit, durian is high in energy, minerals and vitamins. Though it contains relatively higher amounts of fats among fruits, it does not have any saturated fats or cholesterol. It is rich in dietary fiber, which helps protect the
colon’s mucous membrane by decreasing its exposure time to toxins. It also binds and eliminates cancer-causing chemicals from the gut. Durian is a good source of the antioxidant vitamin C. In a rare turn for a fruit, durian is an excellent source of the healthpromoting B-complex groups of vitamins, such as niacin, riboflavin, pantothenic acid, pyridoxine and thiamin. It also contains a beneficial amount of minerals such as manganese, copper, iron and magnesium. Durian is rich in potassium, an essential electrolyte that aids in controlling heart rate and blood pressure. Additionally, it also
contains high levels of tryptophan, which has been called nature’s sleeping pill (it’s also found in turkey). Durian Haven (www.durian.net) cautions against eating durian with alcoholic beverages “as the combination of natural substances is a powerful producer of internal gas.” According to Durian Haven, the Mon Thong variety of durian is the only variety that is suitable to be shipped to faraway destinations because it can be harvested weeks before the fruit has fully ripened, can be stored for weeks and has no tendency to rot prematurely.
The durian fruit can be consumed at various stages of ripeness.
Vietnam, Brunei, Indonesia and the Philippines also produce large quantities of durians. The World Durian Festival has been celebrated in May in Thailand’s Chanthaburi province, which produces half of the country’s entire durian crop, thus earning it the title of “Durian Capital of the world.” According to www.tourismthailand. org, visitors can enjoy a decorated fruit contest, a parade, the Miss Fruit Gardener contest and participate in a durian fruit-eating competition at the festival. Road trip, anyone?
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April 2017 | Read this issue and more at www.healthandwellnessmagazine.net |
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“With Today’s Breakthroughs,
You Can ELIMINATE Type 2 Diabetes, Obesity or Hypertension!" Rick Flannery, age 56, started with Dr. Miller and he was taking 7 Oral medications and 4 Insulin Injections daily for Type 2 Diabetes. Rick also had Hypertension, High Cholesterol and Obesity, weighing over 246 lbs. After just 4 MONTHS.. his A1c went from 9.2 to 7.1, and is NOW 6.7. Rick is OFF all meds for Type 2 Diabetes, Hypertension and Cholesterol, and he’s lost over 70 pounds! Q: Rick, why did you go to Dr. Miller? A: “I heard of Dr. Miller and the results he gets. My Type 2 Diabetes was terrible and my health was getting worse. For 15 years I treated Type 2 Diabetes and was doing 7 oral drugs and 4 injections daily. My A1c was 9.2 and climbing. I had High Blood Pressure and I really needed to lose weight, but couldn’t.” Q: You’ve been seeing other medical doctors for your Type 2 Diabetes and Hypertension, what about Dr. Miller was different? A: “Dr. Miller made it clear, something was not working correctly in my body. He said his approach is to uncover and reveal exactly what that is. Dr. Miller really takes the time to listen and looked at my whole health history. He makes it clear that Type 2 Diabetes, Hypertension and Obesity are being caused by something. My other doctors just didn’t take the time to do this, they never even talked about what was causing any of these. The other doctors just gave me more and more medications. I knew these were just masking symptoms and not fixing anything. Dr. Miller makes complete sense.” Q: What does Dr. Miller do to find out what’s not working correctly inside your body? A: “Dr. Miller doesn’t mess around. He has an amazing blood panel lab he orders through Lab Corp. After he gets the results, he
does a ‘Functional Medicine’ computer assessment that uncovered exactly what was causing my Type 2 Diabetes and High Blood Pressure. It is very impressive." Q: After Dr. Miller finds what is not working correctly, what’s he do? A: “Dr. Miller just goes over everything so I understood. He takes the time to make sure I understood how it needed to be corrected. He takes the time to show exactly what needs done and what type of natural treatment he recommends to fix what is causing Type 2 Diabetes, Hypertension and Obesity. It all makes perfect sense once you see everything in very clear terms.” Q: Rick, what RICK FLANNERY, BEFORE AFTER TRUE HEALTH SOLUTIONS TREATMENT did Dr. Miller 7.1, and is NOW 6.7, after treating and Cholesterol and I’ve now lost recommend for it for 15 years on medications. In 70 pounds! I highly recommend Dr. you to eliminate your Type 2 just months I eliminated all meds Miller, I got my health and life back!” Diabetes and Neuropathy? for Type 2 Diabetes, Hypertension A: “He laid out a very clear plan of care. Dr. Miller just lays it all out so I’m off all medications for Type 2 Diabetes, clear. He started off by seeing me every week to ensure I would elimiHypertension and High Cholesterol and I’ve nate the Diabetes, and he has amazing instructions on life-style improvelost over 70 pounds. ments to eliminate poor health and then stay healthy. He just makes it all clear and provides great printed instructions. I’m really happy with how he treats me as a client." Q: What are the results of your treatment from Dr. Miller? A: “My results are great! After just 4 months my A1c went from 9.2 to
Integrated Care | Nutrition | Chiropractic Dr. Mark A. Miller, DC and Associates, PLLC
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MAKERS Tilapia Skin Used to Bandage Burns Doctors in Brazil are using sterilized tilapia skin as bandages for second- and third-degree burns. Developing countries have long used animal skins to treat burns, but Brazil lacks the human and pig skins to do so, as well as artificial means generally available in the United States. Brazil’s skin banks can only meet 1 percent of their national demand, said Dr. Edmar Maciel, a plastic surgeon and burn specialist who is leading the clinical trials with tilapia skin. Tilapia is widely farmed in Brazil. Unlike gauze bandages, sterilized tilapia skin adheres to human flesh well. It has more type 1 and type 2 collagen protein than human skin. These proteins are beneficial for scarring and are also high in moisture. “Another factor we discovered is that the amount of tension, of resistance in tilapia skin is much greater than in human skin,” said Maciel. Fisherman Antônio dos Santos had tilapia-skin treatment for his right arm. “When they put on the tilapia skin, it really relieved the pain,” he said. After undergoing an involved cleaning and sterilization process, the fish skins can last up to two years. Since the United States has a substantial supply of donated human skin, the tilapia treatment will probably not be used here, but it can be a blessing for people in developing countries.
Common Bacteria Could Wipe Out Mosquitos The bacteria Wolbachia can be genetically engineered to wipe out deadly mosquitos, said researchers from Yale University and Vanderbilt University. The bacterial genes could make mosquitos effectively sterile. What would be the ramifications of completely eradicating mosquitos permanently?
THE LUMINEERS
AN EXHIBITION MAY
Cryogenics Breakthrough Scientists have found a way to rapidly rewarm large samples of cryogenically treated human and pig tissue without damaging them. This is the first time the procedure has been successful on such a large scale. Researchers at the University of Minnesota used nanoparticles to heat delicate frozen tissue, which allowed the material to be restored intact. The results were published in the journal Science Translational Medicine.
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For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | April 2017
Why You Should Stop Drinking Diet Sodas By TaNiqua Ward, M.S., Staff Writer study conducted by the University of Texas Health Science Center found the more diet sodas a person drank, the greater the risk of becoming overweight. Consuming two or more cans a day increased waistlines by 500 percent. Just because diet sodas are low in calories or have zero calories does not mean they will help you lose weight. The artificial sweeteners added to diet sodas are known to have the same effect on the body as regular sugar. These sweeteners are still able to trigger insulin, which sends the body into fat storage, which then contributes to weight gain. Artificial sweeteners are also known to have a more intense flavor, which can eventually dull your taste buds to the taste of natural sugars such as those found in fruit. Drinking sugar-sweetened beverages has been linked to a variety of adverse health effects, including obesity and type 2 diabetes, as well as
liver disease, gout and tooth decay. So what may be a better option than a diet soda? If you don’t like the non-flavor of water, there are other healthy alternatives. Try drinking sparkling mineral water, tea or coffee. These are all better options
than diet soda. If you choose to drink a diet soda with zero calories, you might as well drink water with zero calories. At least water provides nutritional benefits to the body, unlike a diet soda.
Educate. Entertain. Energize.
Friday, May 19, 2017 NORTHEAST CHRISTIAN CHURCH
990 Star Shoot Parkway (Hamburg) • Lexington, Kentucky
Join us for the 34th Annual Meeting the Challenges and Opportunities of Aging Conference!
Example Workshops: • Veterans Benefits • Elder Law Attorney • Caregiver Stress • Smart 911 • Zumba • Lexington Senior Center activities • Traveling • Gurney Norman, a local Appalachian writer • Mental Health session • Library Resources
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You might as well drink water with zero calories.
Water is best for a healthy body and brain
We’re often told how important it is to stay hydrated. Water is one of the essential elements involved in the proper functioning of the body, helping it perform at its optimal level. Instead of sugary beverages such as sodas, drink more water to support a healthier body and brain. Sodas are one of the major sources of added sugars in the diets of Americans, according to the Centers for Disease Control and Prevention. A diet soda seems to be a healthconscious choice when it comes to carbonated beverages. However, there are more ingredients in a diet soda than you may be aware of. Diet sodas are advertised as being lower in calories and a healthier option. However, they still contain artificial sweeteners such as aspartame, saccharin and sucralose. The main reason people start drinking diet soda is to cut back on calories in order to lose weight. A
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8:30am: Registration begins 9–9:45am: Welcome / Keynote Speaker (Lorri Farris from the State Attorney General’s Office) 10-10:45am: Session One workshops 11-11:45am: Session Two workshops Noon-12:45pm: Lunch and Door Prizes 1–1:45pm: Final session of workshops
Call 859.257.5582 to register. Registration fee is $10 and includes conference attendance as well as light breakfast and Chick-Fil-A provided lunch.
Visit us online for more information: www.ChallengesOfAging.com
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