Health&Wellness April 2019

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Vol. 16 • Issue 7 • April 2019

ALSO INSIDE Active Kids and Hydration

Mouthguards for Sports

Keeping the Fun in Youth Sports

My hearing aids don’t define me — I do.

I didn’t realize that my hearing loss was affecting me until it began affecting him.

That’s when I made the choice to take charge of my hearing.

My family physician referred me to Audiology Associates. The moment I walked in the door, I knew I had found my hearing care home. Audiology Associates was patient, informative, and compassionate — my appointment felt more like a conversation than a consultation. We talked about my current lifestyle and how I could maintain — even improve — my hearing with their help and my determination.

Does David’s story sound familiar?

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Read our article in this month’s issue to learn about the different types of mouthguards available to help protect smiles. ®

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Make Sure Your Young Athlete Has a Sports Physical

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Water = Liquid Gold Ensuring healthy hydration

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Eat Well and Play Hard

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Internet Addiction: It’s a Real Thing

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COLUMNS 8

HEARING WELL Audiologist Vs. Hearing Instrument Specialists: What is the Difference?

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GENERAL DENTISTRY Does My Kid Need a Mouthguard for Sports?

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FAMILY VISION Sports Vision Therapy

Sports Concussions Can Be Serious

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FUNERAL Therapy Dog Comforts Grieving Families

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Sports Injury Prevention Should Be a Top Priority

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Keeping the Fun in Youth Sports

IMAGING Should Patients Have a Choice in Their Treatments?

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The Benefits of Water Exercise

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IN THE NEWS

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EVENTS CALENDAR

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NATURE'S BEAUTY

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FOOD BITES

Brian Lord | Publisher David Bryan Blondell | Golf & Special Sections Director Jennifer Lord | Customer Relations Specialist Barry Lord | Sales Representative Anastassia Zikkos | Sales Representative Kim Wade | Sales Representative Janet Roy | Graphic Designer Purple Patch Innovations | Web & Social Media

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INTEGRATIVE MEDICINE Mindfulness for Kids

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Dear Friends, I’m proud of the sports legacy I’ve handed down to my son, Dan. When he was young, around age 5, he played soccer. In middle and high school, he played football. He also played basketball for a recreational team for a couple of years. I went to almost every one of his games. I spent many a cool fall evening on the bleachers watching him, shivering but proud. He reciprocated by coming to my softball games. While I never pursued his affinity for skateboarding and rollerblading, I showed my support by purchasing his first pair of rollerblades and watching him dip into the bowl at local skatepark on a cold evening. I even drove out of town with him to a skateboarding competition. Dan has retained his love for football and basketball, and we still spend a great deal of time watching games on TV together. I have to say he always had great coaches who emphasized character development, responsibility and sportsmanship over winning. Supporting your child as she plays her sport of choice will undoubtedly build a great relationship that will last for years. Dan and I are proof of that.

Here’s to your health,

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Make Sure Your Young Athlete Has a Sports Physical SIX WEEKS BEFORE THE START OF THE SEASON IS THE IDEAL TIME FOR THIS IMPORTANT EXAM

By Jamie Lober, Staff Writer Sports are an excellent way to keep your child in shape and socializing with his peers. Be aware of the necessity of the pre-participation physical examination.

“Different levels of competition require different things in the sports physical,” said Dr. Carolyn Hettrich, associate professor and vice chair for research at the University of Kentucky Department of Orthopedics and Sports Medicine. “Physicals can be done by any physician, but it is better if somebody specifically trained in doing a sports physical does it; they know what to look for.”

The American Academy of Pediatrics recommends having the physical about six weeks before the sports season begins so there is enough time to follow up if necessary. There are two parts to the physical.

“There is a medical exam that looks at the skin and the patient’s lungs and heart rate to make sure they do not have arrhythmias or anything that would predispose them to a cardiac condition,” Hettrich said. “There is also the orthopedic exam where we make sure the child has good motion and strength of all extremities and no problems with their neck or back.”

The physical may also include a cardiac exam to listen to the heart and perhaps an EKG. “There are certain neurological problems or heart conditions [that prevent you from] participating in some sports,” Hettrich said. “You want to make sure family and personal history-wise the child does not have anything that is worrisome.”

Everyone cannot just jump right in and partake in sports. “Kids need to build their fitness levels gradually,” Hettrich said. “They need to get ready and train the best they can prior to going

The American Academy of Pediatrics recommends having the physical about six weeks before the sports season begins.

into sports so they are in shape and will tolerate the increased activity.”

Parents can help their athletes prepare for their sports participation. “If the child has seasonal allergies, he should take the appropriate antihistamine,” Hettrich said. “If he is allergic to bee sting or has a contact allergy, make sure the trainer or coach has appropriate things on hand such as an EpiPen.” The majority of trainers are well-prepared for any issues that may arise, so your young athlete should have a healthy, enjoyable season.

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“Alan said the best part of hearing well again was being able to enjoy conversations with his granddaughter.

Audiology isn’t just my career; it’s my privilege.”

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Read our article “Audiologist Vs. Hearing Instrument Specialists: What's the Difference” on page 8 of this issue.

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AUDIOLOGIST VS. HEARING INSTRUMENT SPECIALISTS: WHAT I S T H E D I FF E R E NCE?

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ith the addition of hearing aids to chain stores, there are more places than ever to purchase such devices. Making it even more complicated, there are also different levels of hearing health care professionals capable of working with individuals who have hearing loss, including audiologists and hearing instrument specialists.

Understanding the key differences between these professionals will allow patients to make more educated decisions regarding their hearing health.

Audiologists are health care professionals who evaluate, diagnose, treat and manage patients with hearing loss, tinnitus and balance disorders. Audiologists have advanced levels of education, including master and doctoral degrees. Graduate programs focus on diagnosing and treating hearing loss and balance disorders, anatomy and physiology, normal and abnormal communication development, genetics, ethics, physics, pharmacology and much more.

Audiologists are also required to complete over 2,000 hours of clinical experience while supervised by a seasoned professional. They are trained to diagnose and treat all types of hearing loss and to determine when a patient needs a medical referral.

The scope of practice for an audiologist is medically based. The type of hearing loss a patient has can indicate many pathologies.

Audiologists are focused on doing as much as possible to understand this cause in order to ensure treat-

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KNOWING THE DIFFERENCES BE T WEEN HEARING C ARE PR OFESSIONALS HELP PATIENTS TO MAKE AN EDUC ATED DECISION. ment is as successful and appropriate as possible. Additionally, audiologists are trained to counsel patients about the level and type of their hearing loss, how hearing loss impacts daily communication and about a variety of communication strategies.

Hearing instrument specialists (HIS) are not required to have the same level of educational training as audiologists. In the state of Kentucky, an HIS must have a high school diploma or higher and work under another hearing health care professional for 12 months; they are not fully supervised during this

time. Services provided by an HIS include testing, selection and fitting of hearing instruments.

Both audiologists and hearing instrument specialists must be licensed by the Kentucky Board of Specialists in Hearing Instruments. Both providers must pass a state board exam focused on the testing, selection and fitting of hearing instruments.

Audiologists are also required to be licensed by the Kentucky Board of Speech-Language Pathology and Audiology. This license requires audiologists to pass the Praxis, a comprehensive examination cov-

ering all the years completed in graduate school.

These differences can be telling as far as the expertise and services patients will receive when utilizing an audiologist versus a hearing instrument specialist. With all this information, there are still both good and bad audiologists, as well as good and bad hearing instrument specialists. The important thing is being informed on the differences between the hearing care professionals so that patients can make an educated decision on who to entrust their hearing health care.

ABOUT COMMONWEALTH AUDIOLOGY 204 Bevins Ln. B. | Georgetown, KY 40324 | (502) 642-4322 | www.commonwealthaud.com Dr. Tiffany Brewer completed her Doctor of Audiology (Au.D.) at the University of Louisville’s School of Medicine and her undergraduate degree in Speech Pathology and Audiology at Miami University in Oxford, Ohio. She is licensed by the state of Kentucky as an Audiologist and Hearing Instrument Specialist. She is also a member of the Academy of Doctors of Audiology, the American Speech-Language-Hearing Association, the Kentucky Speech-Language-Hearing Association, the Kentucky Academy of Audiology and the American Academy of Audiology. Dr. Brewer specializes in diagnostic audiologic evaluations as well as hearing-aid services, including selection, fitting and follow-up care. She thrives on patient success and is passionate about providing patients with as much information as possible so they can make an informed treatment decision.

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WATER = LIQUID GOLD ENSURING HEALTHY HYDRATION FOR ACTIVE KIDS

By Brittany Rice, M.S., Dave Schnell, Ph.D., Nigel Vinegar, M.S., and Sara Police, Ph.D. A day of play could end in mayday depending on the vigor of your child’s physical activity and play environment. Prolonged or high-intensity physical activity can increase body temperature and sweat rate, leading to the loss and eventual depletion of water, or dehydration. Dehydration is a serious issue that can lead to heatstroke, seizures and urinary and kidney problems. Over half of the body is composed of water, so it is much more than a thirst quencher.

Water is important to many vital functions, such as regulating body temperature, lubricating and cushioning joints and excretion of waste. Help your child enjoy the health benefits of water and avoid the dangers of dehydration by encouraging him to drink water before, during and after physical activity and play.

From breathing and keeping cool to making energy, we run on water. It is not always easy to get kids to drink water, but establishing good habits can pay off for years. Use these hydration tips to keep your family topped off and running smoothly.

Bottles Up. Increasing water intake is easiest when water is readily available.

Pack a few bottles of water to take everywhere you and your family go. With a bottle in the car, back pack, lunchbox and purse, no one’s thirst will go unquenched. For a more budget-friendly and green option, purchase refillable water bottles. Visuals can make a difference to children, so when purchasing a refillable water bottle for them, select one in their favorite color and/or with their favorite cartoon character on it. If they like

the bottle, they will be more likely to use it.

Sip Sip Hooray!

Everyone loves fun and games, especially children. This summer, host a family and friends hydration challenge where all of you are responsible for tracking your water intake. With the right incentives and a little friendly competition, your child’s hydration status will remain in check. Mix and match challenge rules and duration. Have a craft day and make water intake charts and poster reminders to drink up. One objective should be to ensure everyone is consuming his or her daily recommended amount of water.

• 1 cup frozen mango • 2 cups water Place spinach in blender and add water. Blend until you see a green juice consistency, then add remaining fruit in blender.

Continue to blend until desired thickness is achieved and enjoy.

References

Marturana, A. (2018, January 27).

This is How Being Dehydrated Impacts Your Workouts.

Retrieved from https://ksi.uconn. edu/2018/01/27/this-is-how-

being-dehydrated-impacts-yourworkouts-self/#

About the Authors This article was team written by graduate students in the Nutritional Sciences and Pharmacology Students Association within the Department of Pharmacology and Nutritional Sciences at the University of Kentucky College of Medicine, with supervision by Dr. Sara Police.

Savor the Flavor.

A common complaint about drinking water is lack of taste. For added flavor and an excellent ice substitute, freeze fruits in plastic bags or ice cube trays, then add them to your water. Try popping frozen grapes, cherries, melon balls, blueberries or strawberries into your water glass or bottle.

Upon thawing, the flavor of the fruit will infuse the water.

Smoother than Water.

Drinking water is not the only way to stay hydrated. Both fruits and vegetables contain water, important minerals and beneficial vitamins. Mix things up a bit and try this healthy hydrating Berry Green Smoothie recipe. We’re sure this drink will “smooth” over well with the entire family.

Berry Green Smoothie (these ingredients make about three servings): • 2 handfuls spinach • 1 cup strawberries • 1 medium sliced and cored green apple • 1 handful frozen or seedless grapes

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Eat Well and Play Hard TRY THESE POST-GAME SNACK IDEAS

By Dave Schnell, Ph.D Sports are a great way for kids to get out of the house, make new friends and burn off some of that seemingly unlimited energy. But all that energy has to come from somewhere.

For a young athlete, most of the energy needed for a soccer match or basketball game (high-intensity exercises) comes from carbohydrates stored in skeletal muscle, known as glycogen. Glycogen is the high-octane fuel bodies use for athletic moves such as running and jumping, but a long game can use up most of the glycogen stored in muscles. In most circumstances, lunch or dinner provides the needed nutrition to restore glycogen and prepare young bodies for the next game. However, on days with doubleheaders or overtimes, young athletes can benefit from the extra boost that comes with a post-game snack geared for restoring muscle glycogen and priming muscles for the next round. Most research suggests about 50 grams of carbohydrate and 12 grams of protein per 100 pounds eaten within the first 45 minutes after a game will optimize the body’s ability to recover after hard work (Alghannam, Gonzalez, & Betts, 2018). Here are some ideas for a quick bite to refuel: Chocolate milk.

Although chocolate milk has too much sugar to be considered a great snack on most days, that extra sugar is useful after a game. Low-fat chocolate milk has the right ratio of carbohydrates and protein, boasts an excellent mix of muscle-building amino acids and deserves a place in sports nutrition (Lunn, Pasiakos, Colletto, Karfonta, Carbone, Anderson and Rodriguez, 2012). Make sure to watch the portions, though – 8 to 12 ounces is about right for child athletes.

Banana with Peanut Butter.

Bananas are a great source of nutrition for tired athletes. On their own, bananas are a healthy source of natural sugars, fiber, vitamins and minerals, and they pair perfectly with peanut butter for added protein. As an added bonus, bananas are high in potassium, an electrolyte important to muscle function lost in sweat.

Cottage Cheese with Fruit.

Cottage cheese is high in protein and sodium, both of which are needed after a long, sweaty game. Add healthy, tasty, glycogen-restoring sugars by mixing in fruits such as peaches, pears, mangos or berries. Remember to keep portions in check – one serving of cottage cheese is just half a cup.

Protein Shakes.

Older kids may see their teammates using protein powder and recovery shakes and want to try them in an effort to “bulk up.” It is important to remind growing athletes building muscle is a complex process, and more protein does not equal bigger muscles. Teen athletes need about 0.4-0.6 grams of protein per pound of body weight every day, and there is nothing wrong with adding a protein shake to their routine after a game or practice to meet that need. While highperformance mixes can get very expensive, young athletes are served well by simpler blends. Casein, whey and soy are the most common sources of protein in commercial mixes.

Any of these can aid in post-game recovery. Try putting a few scoops in a blender bottle before school for a just-addwater boost after practice.

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However, beware – protein shakes are not known for their crowd-pleasing tastes.

While a good post-game snack is a great way to refuel for more exercise tomorrow, keep in mind the most important aspect of sports nutrition for any athlete, young or old, is a balanced diet complete with plenty of fruits, vegetables, whole grains, lean meats and healthy fats. Eat well and play hard.

References

• Alghannam, A., Gonzalez, J. and Betts, J. (2018).

Restoration of Muscle Glycogen and Functional Capacity: Role of Post-Exercise Carbohydrate and Protein Co-Ingestion. Nutrients, 10(2), 253. doi:10.3390/nu10020253 • Lunn, W. R., Pasiakos, S. M., Colletto, M. R., Karfonta, K. E., Carbone, J. W., Anderson, J. M. and Rodriguez, N. R. (2012). Chocolate Milk and Endurance Exercise Recovery. Medicine & Science in Sports & Exercise, 44(4), 682-691. doi:10.1249/mss.0b013e3182364162

Cottage cheese is high in protein and sodium.

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General Dentistry.

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April 2019

DOES MY KID NEED A CUSTOM OR OFF-THE-SHELF

MOUTHGUARD FOR SPORTS?

t only takes something as quick as one soccer ball or basketball hitting a face to affect a smile forever. All sporting activities have an associated risk of dental trauma due to falls, collisions and contact with hard surfaces or sports-related equipment.

The American Academy of Pediatric Dentistry recognizes the prevalence of sports-related dental and facial injuries among children and the need for prevention, which is why the organization encourages the use of a mouthguard to help protect teeth, lips, cheeks and gums. The mouthguard creates a barrier between the upper and lower teeth to prevent them from crashing together during impact, as well as protecting the teeth from being hit by something outside the mouth such as a puck, stick, elbow or ball.

Currently in the United States, high school football, lacrosse and ice hockey require a mouthguard during play. Popular sports such as baseball, basketball, soccer, softball, wrestling, volleyball and gymnastics lag behind, lacking this injuryprevention guideline. Beyond sports, mouthguards can offer protection for a number of other recreational activities, too. Youth participating in leisure activities such as skateboarding, roller skating and bicycling can also benefit from appropriate protective equipment.

The consequences of dental and facial injuries for youth are substantial because of the potential for pain, psychological effects and economic implications. Common injuries include chipped or broken teeth, nerve damage to a tooth and tooth loss. Parents and guardians should be proactive in educating their children about the importance of using a mouthguard. They should provide a proper-fitting mouthguard for use during sports and activities.

Initially used by professional boxers, the mouthguard has been used as a protective device since the

early 1900s. The mouthguard helps prevent fractures and dislocations of teeth by providing a cushioning from the blow to the teeth or jaw.

The American Society for Testing and Materials (ASTM) places mouthguards in three categories: Type I: Custom-Fabricated Mouthguard. This category of mouthguard is a custom-made piece created in a dental office. An impression of the child’s upper and lower jaw is taken. A stone model of the teeth will be produced from the impression. Using a vacuumform machine, a custom cushioned mouthguard is created on the stone dental model. The mouthguard is removed from the model, trimmed and prepared for delivery.

The mouthguard will cover all the teeth and usually is made for the upper jaw. The benefit of a custom-fabricated mouthguard is it is superior in retention (keeping its shape), protection and comfort. As an added bonus, school colors can many times be incorporated into the mouthguard. Disadvantages of this option include cost and time involved.

Type 2: Mouth-Formed Mouthguard. This category of mouthguard can typically be found in sporting goods stores. Mouthformed, also known as boil-andbite mouthguards, are made from a thermoplastic material adapted to the mouth by biting into the mouthpiece after soaking it in hot water for a short period of time.

Once placed in the mouth, the mouthguard is also shaped using the fingers and tongue. While this type of guard is most commonly used among athletes because it is a quick and typically less expensive option than a custom-fabricated mouthguard, the level of protection, retention and comfort provided varies greatly.

Type 3: Stock or Preformed Mouthguard. This category of mouthguard can also typically be found in sporting goods stores. The largest drawback of stock sports

mouthguards is they are a one-sizefits-all type of option. The sizes offered are often small, medium and large. They are designed for use without any modification and must be held in place by clenching the teeth together to provide a protective benefit. Clenching a stock mouthguard in place can interfere with breathing and speaking and therefore is considered to be less protective. As this option is the least protective method, dentists generally do not recommend their use over other options.

The attitudes of officials, coaches, parents/guardians and players about wearing mouthguards influence their usage. Although coaches are perceived as the individuals with the greatest impact on whether players wear mouthguards, parents/guardians view themselves as equally responsible for promoting mouthguard usage. An effective mouthguard should be comfortable, durable and easy to clean. It should resist tears and hold its shape and

should not restrict player breathing or speech.

Fortunately, many sports teams recommend or require athletes to use mouthguards, but even in cases where they are not required, it is still recommended they be worn at all times, especially during high-impact sports. This advice applies to youth as well as adults involved in sports or recreational activities. With the possibility of costly dental bills, it is better to be safe than sorry.

About the Author:

Dr. Ronald Singer is an assistant professor in the division of Pediatric Dentistry at the University of Kentucky College of Dentistry. More information about UK Dentistry is available at www. ukhealthcare.uky. edu/dentistry.

ABOUT UNIVERSITY OF KENTUCKY COLLEGE OF DENTISTRY Clinic Info: 859-323-DENT (3368) • ukhealthcare.uky.edu/dentistry UK Dentistry offers expert, personalized care for the general and specialty dental and oral health needs of adults and children. We're committed to improving Kentucky, and beyond, one smile at a time.

April 2019

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INTERNET

ADDICTION:

IT’S A REAL THING

By Angela S. Hoover, Staff Writer

available for home use since the from the tech sector calling out suicide deaths for those ages 13 to mid-90s, smartphones and the practices in the industry that 18 – researchers found adolescents’ Internet’s encroachment into exploit psychological vulnerabilidepressive symptoms, suicideevery aspect of life became comties by using classic conditioning related outcomes and suicide rates monplace around the same time as techniques. As long as companies Searches on the increased from 2010 to 2015, problematic usage increased. They make their money from advertisespecially among females. During topic of phone have become entities so intimately ing, he says, they have an incentive that time, the number of girls with addiction have a part of life they are capable of to try to design products that maxisevere depression rose by 58 perrisen steadily over the past five representing an extension of our mize the time spent using them. cent. Adolescents who spent more years, with social media addicphysical selves. This can lead to Internet use, especially social time on social media and smarttion closely following, accordcell phone attachment and depenmedia, should be limited rather phones were more likely to report ing to Google Trends. Phone dency, giving users the impression than used mindlessly and aimlessly. mental health issues. Adolescents and social media addictions are they are constantly connected to Counselors and out- and in-patient who spent more time on nonclosely intertwined, especially for the world, making them feel less facilities are equipped to treat young people. Several studies and screen activities – in-person social alone.

Internet and smartphone addicinteraction, sports/exercise, homeformer high-level tech employBill Gates and Mark Zuckerberg tions. There is an anti-addition app work, print media and attending ees confirm many sites and Web don’t allow their own children called Onward that can monitor religious services – were less likely activities are addictive and these to engage on social media platusage. to do so. Since 2010, iGen adolesaddictions are linked to serious forms or even have any screen “We’re trying to completely cents have spent more time on new mental health risks. time. Tristan Harris, former change the incentives away from media screen activities and less Teens and young adults are Google design ethicist and coaddiction, and the way to do that time on non-screen activities. spending more time on their founder of the Center for Humane is to change the business model,” The researchers found a tight phones. The heaviest usage is Technology, is one of many voices said Harris. relationship between mental health among iGen adolescents – those issues and a rise in new media born between 1995 and 2012 screen activities. About 48 percent (formerly called Generation Z). of those who spent five or more A study presented in November hours a day on their phones had 2017 at the Radiology Society of thought about suicide or made North America conference looked plans for it versus 28 percent of at the brains of teens who fell those who spent only one hour a into the category of smartphone day on their phones. No other varior Internet addiction. Korean Sharing One C ables, such as household finances, researchers found differences in homework, or school pressure, the chemistry of the brain’s reward could account for the rise in mental circuits, particularly in the ratio health issues over that time frame. of the neurotransmitter gamma Sharing One Commitment to Faith,  Family Sharing OneCare Commitment to Fai “Although we can’t say for sure aminobutyric acid (GABA) to gluBestKYFriends™ tamate-glutamine (Glx). They used the growing use of smartphones 5220 Grey Oak Lane | Nicholasville, 101 Se Adult Day40356 Program caused the increase in mental magnetic resonance spectroscopy 859-885-3000 I BridgepointeAssistedCare.com 859-8 5220 Grey Oak Lane I Nicholasville, KY 40356 Sharing One Commitment to Faith, Care  Fam health issues, that was by far the (MRS), a type of MRI that mea• Assis • Offering Assisted Senior Care and Memory Care 859-258-2226 I BestFriendsAdultDay.org sures the brain’s chemical composi- biggest change in teens’ lives 5220 Grey Oak Lane | Nicholasville, KY 40356 101 Sexton Way I Midway, KY 40347 Open • The Best Friends™ Approach toMon Care- Fri, 7:30 am - 5:30 pm • Kentu Bes tion. GABA inhibits or slows down between 2010 and 2015,” study 859-885-3000 I BridgepointeAssistedCare.com 859-846-4663 I TheHomeplaceAtMidway.com The B • A Continuum of Supportive Services • The Birthplace of the Internationally •Recogn author Jean Twenge said. She also brain signals. Glx makes neurons • Assisted Living, Memory Care and Skilled Nursing • Offering Assisted Senior Care and Memory Care • Unpr and DemD • Faith-Based Pastoral Care Friends™ Approach to Alzheimer'sAdult Sharing One Commitment to Faith,  Family • Kentucky's GreenCare House® Residence wrote iGen: Why Today’s Super• The Best Friends™ Approach toOak Care Lane | Nicholasville, become more electrically excited.

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Family Vision.

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April 2019

SPORTS VISION THERAPY

HELPS ATHLETES IMPROVE RECOGNITION AND RESPONSE

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hether they’re swinging at a fastball, shooting free throws, lining up a putt or setting up a dig, athletes depend a great deal on their vision. They have to keep their eye on the ball in order to connect properly and hit a homer, make the basket, sink the putt or send a spike between two opponents.

Many pro teams have a vision therapy program for their players. The program works on improving the VOLLEYBALL athletes’ recognition and response. A sports vision PLAYERS therapist will show a baseball player photographers of a pitcher holding a ball to help them recognize when SCORE BETTER the hurler is about to throw a fastball or a curveball.

IN UPPER FIELD (Different pitches require different finger positions.)

OF GAZE, In the major leagues, the time from pitcher release WATCHING point to bat contact is four tenths of a second, and the average major league baseball player takes about two AS THE BALL tenths of a second to get the bat from starting posiCOMES OVER tion to contact position. To speed up recognition so THE NET. the ballplayer can respond more quickly, the vision therapist will show him the photos for a second, half a second, a quarter of a second, down to a hundredth of a second. Football players benefit from this kind of therapy, too, as it allows them to quickly assess what play is about to be run.

Sports vision therapists use light boards to help athletes improve their reaction time. As the lights flash on and off, the athlete must touch them, and as the exercise continues, the flashes speed up. This spurs the athlete to be more accurate. As speed of recognition and speed of response progress, so does accuracy. Other exercises sharpen important skills such as depth

perception, visual spatial awareness and peripheral awareness, which enables the athlete to see the whole court instead of collapsing into tunnel vision as he or she gets stressed or tired. Different athletes will have different types of visual strength. For instance, hockey players tend to have better scores in the lower field of gaze because they focus their eyes more downward, following the puck across the ice. Volleyball players score better in upper field of gaze, watching as the ball comes over the net.

Coaches can take information from the vision therapist to put players in positions that utilize their strengths. For instance, a vision therapy exam may show a second baseman can move faster to his left than to his right, so the coach can place him in a way that will close any holes in the infield and allow him to cover more ground. But there are also exercises that use lighted arrows and pressure points to measure and help improve an athlete’s foot speed.

A recent study at the University of Cincinnati – the first of its kind – discovered athletes who had participated in a sports vision therapy program had a significantly reduced number of concussions. The researchers concluded the athletes’ quickened response and reaction times enabled them to see the potential hit coming and avoid it.

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.

ABOUT FAMILY EYECARE ASSOCIATES 105 Crossfield Drive, Versailles, KY 40383 • 859.879.3665 • www.myfamilyvision.com

Family Eyecare Associates

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For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | April 2019

Sports Concussions Can Be Serious PROPER AND APPROPRIATE EQUIPMENT MAY HELP AVOID INJURY

By Angela S. Hoover, Staff Writer A concussion or mild traumatic brain injury (MTBI) is caused by a bump, blow, or jolt to either the head or the body that makes the brain move rapidly inside the skull. A concussion changes the way the brain normally functions. An estimated 1.6 to 3.8 million sports- and recreational-related concussions occur in the United States each year, according to the Brain Injury Research Institute (BIRI).

A total of 1.6 million are documented, but 50 percent of concussions are unreported, according to the American Medical Society for Sports Medicine Position Statement in 2013, published in the Clinical Journal of Sport Medicine.

Signs and symptoms of concussion include headache, nausea, fatigue, confusion or memory problems, sleep disturbances and mood changes. These symptoms are typically noticed right after the injury occurs, but some may not be recognized until days or weeks later. Up to 86 percent of athletes who suffer a concussion will experience post-traumatic migraine or some other type of headache pain. Recent evidence indicates the presence and severity of headache symptoms may be a very significant indicator of the severity of the head injury and help guide the decision on when the athlete can return to play.

Concussions – even a seemingly mild ding or bump on the head – can have serious, long-term health effects. Lack of proper diagnosis and management of concussion may result in risk of coma or even death. Concussions and TBI cause 1.5 times more deaths than AIDS, according to the BIRI. Young children and teens are more likely to sustain a concussion and can take longer to recover than adults, according to the Centers for Disease Control and Prevention’s (CDC) 2018 publication: Get a HEADS UP on Concussion in Sports Policies (www.cdc. gov/headsup/pdfs/policy/headsuponconcussioninsportspolicies-a.pdf ). Children and teens comprise about 70 percent of all sports- and

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recreation-related concussions seen in emergency departments. Children have the highest rate of emergency department visits for TBI of all age groups, according to the CDC’s 2018 Report to Congress: The Management of Traumatic Brain Injury in Children.

Concussions occur more often in competitive high school sports. Football accounts for more than 60 percent of concussions for males.

For females it is soccer. But baseball targets the head the most: Almost half of all baseball-related injuries involve a child’s head, face, mouth or eyes, says the BIRI. It takes longer for a high school athlete to recover from a sports concussion than it does a college athlete, according to the BIRI. To help reduce the risk of a concussion or other serious brain injury, athletes should wear the correct protective equipment. Helmets should fit properly and be well maintained and age appropriate. They should be worn consistently and correctly and be appropriately certified for use. Players of all ages, but especially younger ones, should be educated about injuries and told to report any hits, bumps or dings immediately. They should also know the signs to look for over the hours and weeks after an incident.

50 percent of concussions are unreported.

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April 2019

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FDA Puts Restrictions on E-Cigs In November 2018, the Food and Drug Administration (FDA) announced plans to fight underage tobacco use. The agency plans to limit the sale of flavored e-cigarettes to agerestricted brick-and-mortar locations such as smoke shops or areas within stores that can only be accessed by individuals age 18 or older. “I will not allow a generation of children to become addicted to nicotine through e-cigarettes,” said former FDA Commissioner Scott Gottlieb in a press release.

“We won’t let this pool of future potential smokers, of future disease and death, continue to build. We’ll take whatever action is necessary to stop these trends from continuing.”

This regulation will hit gas stations and convenience stores hardest. The FDA is also seeking to ban the use of menthol in traditional cigarettes and cigars. A full ban on flavored cigars is planned in the future. The FDA’s actions resulted from new data on rates of adolescent and underage tobacco use. The National Youth Tobacco Survey found 2.6 million middle and high school students identified as current users of e-cigarettes, a sharp increase from the 1.5 million students last year. This equates to an increase of 78 percent from 2017 to 2018.

By Angela S. Hoover, Staff Writer

EXPLORER: A New Whole-Body Image Scanner

Researchers at the University of California, Davis, and the University of Pennsylvania have created the first scanner to capture an image of the entire human body at once.

Called EXPLORER, the new medical scanner can capture images with unprecedented detail. “We’ve dreamed for many years about what these images would look like but we’re still just blown away by the quality of the scans,” said Simon Cherry, EXPLORER consortium project leader.

“We can see far more detail in those images than we’ve ever seen before.” These enhanced scans will allow researchers to better understand how organs interact with each other and possibly help better detect cancer and other diseases.

Patients are injected with a radioactive liquid before the scan, similar to traditional PET scanners used in hospitals.

But EXPLORER is more efficient, so patients don’t need as strong a dosage, and the scanner allows researchers to follow the liquid through More Than Testosterone Makes a Man the entire body in real time.

EXPLORER took 13 years to develop. Researchers hope to install the first machine at UC One in 2,000 to 4,000 births results in ambiguous genitalia, where it is not clear which sex the Davis and begin using it on child is. In baby boys, this was long thought to be caused by problems linked to testosterone, as in patients early next year. other common disorders such as undescended testicles and malformed penises, which respectively occur in 9 percent and 1 percent of births. But new research shows the hormone androsterone, which originates in the placenta and fetal adrenal gland, is vital in the process that turns fetuses into boys. Testosterone plays a role in male development at three stages: three months in the womb, three months after birth and at puberty. The first stage is the most important in making a child a boy. Testosterone is part of a family of male sex hormones called androgens. To get a so-called normal male, testosterone must be converted into another androgen called dihyrotestosterone (DHT), a super testosterone five times more potent than testosterone. This conversion occurs in the tissue of what will become the penis and other parts of the body that develop male characteristics. Boys who cannot turn testosterone into DHT are born looking female and become more obviously male at puberty. Researchers from the University of Glasgow and French and Swedish collaborators have finally explained how this is so. Measuring the levels of different male sex hormones in the blood of male and female fetuses, researchers found only two androgens were higher in males than females: testosterone and androsterone. Their findings were published in the journal PLOS Biology in February.

Funeral.

April 2019

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T H E R A PY D O G

COMFORTS LOCAL GRIEVING FAMILIES

cientists have proven petting animals can reduce stress, lower blood pressure and even create a hormonal response that raises serotonin levels and helps fight depression.

For many years, therapy dogs have THE been on the PRIMARY scene when natural disasJOB OF ters or trauA GRIEF matic events occurred.

THERAPY According to DOG IS the American Kennel Club, TO HELP a therapy dog PEOPLE FEEL goes with its owner to CALMER. volunteer in settings such as schools, hospitals and nursing homes. From working with a child who is learning to read to visiting a senior in an assisted living facility, therapy dogs and their owners work together as a team to improve the lives of other people.

A growing number of grief therapy dogs have begun work-

ing in funeral homes across the country to comfort grieving families. The primary job of a grief therapy dog is to help people feel calmer – exactly what is needed when people are grieving the loss of a loved one. Therapy dogs are nonjudgmental listeners who want nothing more than to be petted and to provide comfort to human companions. A grief therapy dog is traditionally available when families are making funeral arrangements for a loved one, during calling hours, at a children’s activity prior to a funeral service or during a Life Celebration. The dog is also available for community visits.

Grief therapy dogs are respectful of a client’s wishes; they are trained to approach only if they are solicited. They do not jump up or get rambunctious or overly excited.

A good grief therapy dog is very reserved, accepting of attention but not demanding it and is not only willing but happy to go to work.

Local families can now enjoy the benefits of grief therapy provided by a local funeral home. Milward Funeral Directors recently introduced Gus as its grief therapy dog.

Gus is a full-grown, beautiful black

Lab who belongs to Rob and Lee Milward and their two children, Kate and Wills. At home, Gus provides companionship to his family and enjoys neighborhood walks, trips to the farm and receiving well-deserved treats. At the funeral home, Gus has become best friend to all of the Milward staff.

After undergoing extensive training and certification, Gus has been attending funerals, visitations and Life Celebrations, comforting families as they face their grief. Bringing joy to families, especially children, is Gus’ primary responsibility at Milward.

About the Author

Mary Gateway has been a funeral director at Milward Funeral Directors for 15 years. Milward, the 37th oldest continuously operating family business in the United States, has three locations in Lexington. Mary can be reached at the Broadway location, 159 North Broadway; by email mgatewood@milwardfuneral. com; or by calling (859) 252-3411.

ABOUT MILWARD FUNERAL DIRECTORS 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

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April 2019 | Read this issue and more at www.healthandwellnessmagazine.net |   HandWmagazine

Sports Injury Prevention Should Be a Top Priority STAYING FIT CAN MAKE A DIFFERENCE

By Jamie Lober, Staff Writer Playing sports can be a lot of fun, but it also requires taking precautions to avoid getting hurt. Taking preventative measures is equally as important as learning how to pitch perfectly or use the best technique when hitting, kicking or throwing a ball.

“A lot of the atraumatic injuries can be prevented through exercise programs, but there are sports, like football or wrestling, where, due to contact you cannot prevent injuries,” said Dr. Carolyn Hettrich, associate professor and vice chair for research at the University of Kentucky Department of Orthopedics and Sports Medicine. Therefore, players and coaches need to take extra steps to stay safe.

“There are short daily exercises geared towards prevention of ACL injuries that are highly effective and can be done in about six to 10 minutes a day,” said Hettrich. These exercises can be applied to volleyball, soccer, basketball and most women’s sports. “There are different stretching and strengthening programs that can be done to prevent many of the overuse injuries that happen with overhead sports, like throwing athletes and volleyball and tennis players,” Hettrich said.

ACL tears are common, as are shoulder and elbow problems. “Sports involving running will have more stress fractures,” Hettrich said. “There has been a lot of work done in the past 15 to 20 years in terms of ACL prevention and in our understanding of what happens in these injuries so we can be more successful in preventing them.”

When an injury occurs, players should take care of themselves and not overdo it. “For sprains and strains where you can still walk or use the extremity and there is no concern of fracture or major injury, you could try ice, elevating, resting, taking anti-inflammatories or putting a brace on or using a sling,” Hettrich said. “If you have

swelling or are unable to walk, it is best to be evaluated.”

Staying fit can make a difference. “One of the best things to do for prevention is to be as fit as you can,” Hettrich said. “That centers around flexibility and strengthening.”

The American Academy of Pediatrics (AAP) suggests taking off at least one day a week and at least one month a year from your particular sport.

The organization wants children who play sports to have proper gear such as appropriate pads or helmets. Stretching should be part of the daily fitness plan. Coaches should reinforce proper techniques.

Staying hydrated before, during and after a competition or practice is beneficial as well.

The AAP says sports can cause emotional stress, so be sure to praise your child for his sportsmanship, effort and hard work rather than only offering praise when he wins. The objective should be to have a good time and learn how to enjoy a sport for a lifetime.

Be sure to praise your child for his sportsmanship, effort and hard work.

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SHOULD PATIENTS HAVE A CHOICE I N T H E I R T R E AT M E N TS?

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o patients have a choice in their health care treatment – and should they? After all, they have not earned a medical degree.

Patient Choice Ultrasound and Thermography believes in empowering patients with a choice.

In every facet of medicine, from prevention to diagnostics to treatment, there are so many conflicting opinions, reports, research and biases. Many patients have become expert WebMD researchers, but what they find is anything but a simple, straightforward answer or direction.

Patient Choice Ultrasound and Thermography is a privately owned diagnostic imaging and screening service that is both conventional and alternative medicine. As the owner, I can attest this business came about from a very personal story.

In 2016, my best friend, business partner and brother was facing a rare terminal cancer. Living in Phoenix, AZ, he had access to the world’s leading “conventional” medical care at Mayo Clinic.

The world’s most knowledgeable physician on this cancer was his doctor. As I watched him rapidly deteriorate, knowing he was going to quickly become yet another statistic in this physician’s next paper, I began to research anything and everything on this disease. This led me to many alternative medical practices and procedures. I have been in conventional medicine for decades and I was very skeptical, but desperate, and quite frankly, the conventional approach was failing.

To my surprise, patients with the same or similar diagnosis as my brother had reported improvement, reduced tumor size and more energy and quality of life with some of the holistic treatments. Sadly, the Mayo physicians were not only discouraging; they

OFFERING BOTH TRADITIONAL AND ALTERNATIVE PROCEDURES AT AN AFFORDABLE COST EMPOWERS PATIENTS

almost seemed condescending and left my brother with fear they might withdraw their care if he chose to pursue anything other than their protocol.

There was a news report on the local Phoenix TV station while I was there about one of the “sham treatment centers.” A women diagnosed with a terminal cancer was interviewed. She showed a picture of herself a few months earlier, 40 pounds lighter and very visually ill. She sought out an alternative treatment. The day of the interview she was riding her horse, reporting her illness was in remission. A Mayo clinic doctor followed her on the segment claiming how irresponsible it was for these “sham clinics” to offer such worthless treatments and give such false hope. The station cut back to the woman as she rode off yelling, “YEE-HA to the SCAM! It worked for me!”

The reality is, there is no one answer. Sometimes stories like the

one I shared may be just anecdotal evidence. But we now live in a world of medical marijuana, CBD oil, supplements and much more.

The main difference between traditional and alternative medicine is the approach. Traditional medicine treats the symptoms and problems of certain areas or diseases, whereas alternative medicine focuses on cause and prevention, often stressing natural treatments. Holistic medicine emphasizes strengthening the immune system to ward off disease.

Patient Choice Ultrasound and Thermography is not a place of treatment but diagnosis and screening. We believe in being inclusive, not exclusive. Offering both traditional and alternative procedures at an affordable cost empowers patients not only to make a choice concerning their own health care, but it also adds more tools to the health care tool box. If medicine was one-size-fits-all and everything

worked the same for everyone, the choice would be made for us and WebMD searches would give clear answers. But it’s not – so be aware of all of your choices, and you choose what’s best for you.

About the Authors With 40 years in the field of ultrasound, Kim Davis, RDMS, RDCS, RVS, is the founder and CEO of Patient Choice Ultrasound & Thermography. Becky Chandler, ACCT, Advanced Clinical Thermographer, is a partner at PCU with 10 years of experience. PCU is located at 152 W. Tiverton Way in Lexington and can be reached at (859) 554-7360 or visit its Web site at www.patientchoiceultrasound.com.

ABOUT PATIENT CHOICE ULTRASOUND & THERMOGRAPHY

PATIENT CHOICE

152 W. Tiverton Way, Lexington, KY • 859-554-7360 • www.patientchoiceultrasound.com Offering inclusive, transparent pricing for diagnostic imaging including Ultrasounds and Thermography. We strive to make healthcare less of a hassle and more about empowering patient choice.

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April 2019

“With Today’s Breakthroughs, You Too Can ELIMINATE Neuropathy, Obesity, High Cholesterol & More!”

BEFORE TRUE HEALTH SOLUTIONS

Michael Beebe, 62, was diagnosed with Neuropathy in both his hands and his feet, and suffered from Obesity, weighing 230 lbs.

He also suffered from High Cholesterol, High Triglycerides, Alcoholism and had lost his sense of smell for over 7years due to a chronic history of Sinusitis for 35 years.

He was accepted as a client and NOW.. his Neuropathy is gone, sinusitis is gone, his smell has returned and he’s lost over 40 pounds and he is free from alcoholism!

Q: Michael, why did you go to Dr. Miller?

A: “Neuropathy was terrible and my health was simply getting worse and I was afraid of losing my feet or a hand. I had suffered poor health for years and I really needed to lose weight, and I heard of Dr. Miller and the results he gets.”

Q: You’ve been seeing other medical doctors for Neuropathy and other health conditions, what about Dr. Miller was different?

A: “Dr. Miller made it so clear, something was causing my Neuropathy. He said his whole approach is to uncover and reveal exactly what that is and then address that, the real problem. The other doctors just recommended more medications. 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 does a very comprehensive blood panel lab he orders through Lab Corp. He goes over the actual results of his clinic’s ‘Functional Medicine’ computer assessment. It is very impressive.

Q: After Dr. Miller finds what is not working correctly, what’s he do?

AFTER TRUE HEALTH SOLUTIONS

A: “Dr. Miller really does take the time and goes over everything, so I understood, and shows what needs done and what type of natural treatment he recommends fixing the problem causing Neuropathy and Obesity. It makes perfect sense seeing everything.”

Q: Michael, what did Dr. Miller recommend for you to eliminate your Neuropathy and Obesity?

A: “Dr. Miller started off seeing me weekly to ensure what he calls ‘the victory’ of eliminating the causes of Neuropathy and Obesity. He provides clear instructions on life-style improvements to eliminate poor health and then teaches you how to stay healthy. He just makes it all so clear and provides great printed instructions. I’m really happy I came to Dr. Miller, he literally saved my life.”

Q: What are the results of your treatment from Dr. Miller?

A: “My results are amazing, remarkable and life changing! My Neuropathy is gone, I can sleep better, my follow-up blood labs proved my Cholesterol is now normal and I’ve now lost 40 pounds! I highly recommend Dr. Miller!”

I no longer have Neuropathy, Obesity or High Cholesterol and I’ve lost over 40lbs!

Integrated Care | Nutrition | Chiropractic Dr. Mark A. Miller, DC and Associates, PLLC

(859) 223-2233

www.TrueHealthSolutionsForYou.com You have the right to rescind within 72 hours any agreement to invest in services that are performed the same day in addition to advertised free services.

Assisted Living.

April 2019

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BEST FRIENDS

MAKE THE WORLD GO ROUND

here are just some things you cannot teach, such as compassion, responsibility and sincerity. Our volunteers at the Best Friends™ Adult Day Center are some of the most compassionate people I know. Without these volunteers, we truly wouldn’t be here, and any volunteer will tell you they get more out of their time here at Best Friends™ than our participants do.

At the Best Friends™ Adult Day Center, older adults with Alzheimer’s disease and other irreversible memory disorders find friendship, care, support and laughter, all in a safe, secure, homelike setting. The approach, which is based upon their experiences at the Day Center with persons with dementia and family members, represents the first comprehensive philosophy geared towards both the individual with dementia and their caregivers. It is a philosophy that is easy to understand, learn and apply.

Simply put, the philosophy suggests what a person with dementia needs most of all is a friend, a Best Friend. Our volunteers truly drive this approach and they are all trained by our dedicated staff.

Our volunteers are generally retired; however, we do have students and young people from time to time. One of our students, Eashwar Soma, said, “I was anxious when I started volunteering. Would I be able to communicate in a proper and sensitive manner with people with Alzheimer’s?”

He added, “It is possible to create meaningful relationships that transcend generation and ability. My time at Best Friends™ has given me cherished memories and important lessons that I will carry for life.”

Many of our volunteers coming in have no idea how meaningful an experience this will be. These volunteers not only develop relationships with our participants, but they also develop friendships with other volunteers. It’s a way to maintain a purpose-driven life.

We even have some volunteers at Best Friends™ who are spouses of loved ones that were once in our program. They saw how significant our program was for their loved one, and when their spouse or loved one passed, they became volunteers. They choose to give back because they know how important volunteers were for them. They have first-hand knowledge and experience of how the Best Friends Approach™ has helped their loved one. They also can act as a support group for other families.

I believe volunteering is such an important part of life because it gives us purpose and an opportunity to give back with kindness. It allows us to get to know other volunteers and develop friendships that last a lifetime. It allows us the ability to experience giving in a way no money could buy. I truly believe volunteering keeps us young and healthy.

I enjoy working with our volunteers every day. It amazes me that they show up with a smile on their faces even when weather is not perfect and maybe their day is hard. They know the Day Center depends on them and they truly have a sense of pride for the Day Center. It has been such an honor to see just how easy it has been for these volunteers to connect with our participants, and I know the families appreciate them more than they know. We are always looking to find new volunteers young and old who are willing to learn and grow as a family.

About the Author

Bobby is the Volunteer Coordinator at the Best Friends Adult Day Center in Nicholasville, KY. He has lived in Lexington since 1968 and attended the University of KY. He was the Program Director for the Day Treatment Center for 25 years.

He started Volunteering at Best Friends in 2007 and became the Volunteer Coordinator in 2008.

ABOUT BEST FRIENDS™ ADULT DAY PROGRAM 5220 Grey Oak Lane | Nicholasville, KY 40356 859.258.2226 • www.BestFriendsAdultDay.org The care and services offered at Best Friends™ Adult Day Center support adults who need assistance with daily living. Participants enjoy the company of peers and meaningful activities within our safe, home-like environment alongside experienced professionals.

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Your Family, Your Health, Our Passion Family Practice Associates of Lexington, P.S.C. Proudly serving Kentucky for 35 years.

• Family Practice • Pediatrics • Internal Medicine • Primary Care for your entire family!

Hamburg Pavilion Location

Harrodsburg Road Location

1775 Alysheba Way #201

2040 Harrodsburg Rd, Ste 300

Lexington, KY 40509

Lexington, KY 40503

859.278.5007 www.fpalex.com

Family Doc.

For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | April 2019

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TREATING

STRESS FRACTURES STRESS FRACTURES ARE MOST COMMON IN THE WEIGHTBEARING BONES OF THE LOWER LEG AND FOOT.

S

tress fractures are the painful bane of runners and other athletes such as soccer, tennis and basketball players. These tiny cracks in a bone are usually caused by repetitive stress or force, overuse and walking or running on uneven surfaces. Stress fractures are most common in the weight-bearing bones of the lower leg and foot. Osteoporosis, chemotherapy and other conditions that weaken the bones can also lead to stress fractures. Female athletes are more prone to stress fractures than male athletes.

According to the Institute for Preventive Foot Health (www.ipfh.org), a fracture is a break of any size in a bone. A displaced bone fracture happens when the broken ends of a fracture move away from one another and a gap develops between them. A non-displaced fracture, also called a hairline or stress fracture, occurs when a bone develops a crack or breaks but the broken ends don’t move apart.

The American Academy of Orthopaedic Surgeons (www.aaos.org) says stress fractures occur most often in the second and third metatarsals in the foot, the areas of greatest impact on your foot as you push off when you walk or run. Stress fractures occur over time when repetitive forces result in microscopic damage to the bone. The most common cause of stress fractures is a sudden increase in physical activity, either frequency or duration – doing too much too soon. The AAOS’ research shows stress fractures happen more frequently in the winter months, when vitamin D levels in the body are lower.

Symptoms of a stress fracture include tenderness or pain in the area of the fracture, swelling, discoloration and pain when walking on or moving the broken appendage. Stress fractures near a joint may cause the joint to become dislocated.

Treatment will vary depending on the location of the stress fracture and its severity. Treating a stress fracture usually includes immobilizing the injured area for a period of six to eight weeks. Depending on the type and severity of the fracture, you might wear a cast, boot or brace to support the injured limb and reduce pressure on it. Some stress fractures require surgery to heal properly. Take seriously your physician’s recommendation as to how long to stay off the injured appendage. If you try to go back to your chosen activity too quickly, you may impede the healing process and increase your risk for a larger stress fracture or even a complete fracture.

There are some things you can do to protect yourself from stress fractures in your feet. Be sure to purchase proper shoes for whatever sport you play. They should fit well and have nonslip soles, provide adequate support for your ankles and absorb the repetitive forces that can lead to a stress fracture. Replace the shoes as they wear out. Use proper techniques when performing your chosen activity and start off slowly, gradually increasing your time, speed and distance. When you feel discomfort or pain, follow the R.I.C.E. protocol: rest, ice, compression and elevation. See your primary care provider if your symptoms persist for more than a couple of days.

About the Author

Todd Martin, APRN, is a native of Northern Kentucky. He graduated from Northern Kentucky University in 1990 and completed his master’s degree in 1999, receiving honors in both programs. He is board certified as a family nurse practitioner and has worked in emergency medicine and family practice.

Todd has lived in Lexington with his wife, Lori, for the past 13 years and is an avid fly fisherman and outdoor enthusiast. He joined Family Practice Associates of Lexington in 2013 and believes in treating not just the disease, but the patient, as a complete human being.

ABOUT FAMILY PRACTICE ASSOCIATES OF LEXINGTON TWO LOCATIONS: 1775 Alysheba Way, Ste. 201 and 2040 Harrodsburg Rd., Ste. 300 • 859.278.5007 • www.fpalex.com Proudly serving Kentucky for over 35 years, Family Practice Associates of Lexington is a group of primary care providers who are dedicated to giving family-centered care from birth to later years.

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April 2019

april events APRIL 2019

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Submit your healthy event listings: brian@rockpointpublishing.com

Daily Mondays Centered Community Space Mindfulness Meditation with Centered Studio at 309 N. Ashland Ave. Suite 180 in Lexington has a community space where we welcome community groups to gather at no cost. Get in touch with Centered to arrange this for your group. 859-721-1841

Brent Oliver

Every Monday 8:00pm-9:00pm at Centered Studio, 309 N. Ashland Ave. Suite 180 in Lexington. Mindfulness Meditation is a welcoming meditation community open to everyone. We define mindfulness as concentration power, sensory clarity, and equanimity all working together.

Donations-based class.

tues

Mondays (BEGINNING APRIL 1)

Mindfulness-Based Stress Reduction (MBSR)

The “gold standard” mindfulness program. 8 week course orientation 6-8 PM Monday April 1st then 8 Mondays 6:00-8:30 PM. Learn to promote resilience, prevent burnout, cultivate compassion and manage stress-related chronic conditions.

Instructor: John A. Patterson MD, MSPH, FAAFP. Mind Body Studio 517 Southland Drive, Lexington, KY 859-373-0033. Full details at www.mindbodystudio.org/?page_ id=1262. UK Wellness Program offers deep discount for UK employees, retirees and spouses.

Tuesday/Friday Gentle Community Yoga

Last Thursdays La Leche League Monthly last Thursdays 1:00-2:00pm at Centered Studio, 309 N. Ashland Ave. Suite 180 in Lexington. This is a free support group for breastfeeding mothers. Siblings welcome.

s dwellnes healthan -calendar.html /race

Fridays Argentine tango 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. You

with Lauren Higdon & Terry Fister

Every Tuesday and Friday at 10:30am-11:30am at Centered Studio, 309 N. Ashland Ave. 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.

Mondays Post-partum Support Group Wednesdays with Sarah Wylie Van Meter Mindfulness and Relaxation Every Monday at 11:00am Attending this group will give birth parents a time and safe place to feel supported and be in community during their postpartum time journeys.

Those who join will be in attendance to each other and to themselves as we exchange ways to care for our own bodies, our emotions, our babies, and our partnerships. Babies of all ages and stages are welcome. Come with or without your baby/babies and don’t fret if you arrive late. Donations-based class.

Centered Studio, 309 N. Ashland Ave. Suite 180 in Lexington.

www.mindbodystudio.org/?page_ id=1055.

AC E R E N I ONL ENDAR C A L magazine.net

for Health

Relax the body, quiet the mind, open the heart. Arrive 6:00-6:30 and deeply relax, instruction 6:308:00 PM. Mobilize inner resources for promoting health, preventing burnout and managing stressrelated 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, Cost $10. Mind Body Studio 517 Southland Drive, Lexington, KY 859-373-0033. Full details at http://

ARE YOU IN NEED OF A MAMMOGRAM? 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!

(859) 309-1700 www.kycancerlink.org Sponsored in part by:

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For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | April 2019 may drop-in to any class (this is not a series.) Cost $10. 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.

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April 13 Craft & Vendor Show

11 am to 3 pm at Provision Living, 1154 Monarch St., Lexington KY. In Beaumont.

April 14 Candy Mountain Music

TODDLERS: April Showers 11:00am-11:45am: Candy Mountain Music is a unique, hands-on, interactive, energetic approach to musical play for toddlers for toddlers from ages 1 & actively walking through 28 months.. Siblings welcome at half price (babies less than 1 year old are welcome to join you for free!). Registration Required.

Baby Moon, 2891 Richmond Rd, Ste 103; www.babymoonlex.com

April 13 A Day of Mindfulness-Based Stress Reduction (MBSR) for Body, Mind and Heart

Relax the body, quiet the mind and open the heart. Promote resilience, manage stress and prevent burnout.

Mobilize your own inner resources for healing. Learn mind-body skills for managing stress-related chronic conditions. Facilitator: John A. Patterson MD, MSPH, FAAFP Mind Body Studio 517 Southland Drive Lexington. Pre-registration required by calling 859-3730033 and emailing john@ mindbodystudio.org. Full details at http://www.mindbodystudio. org/?page_id=1020. UK Wellness Program offers discount for UK employees, retirees and spouses

April 19 6th Annual Bluegrass

Elder Abuse Prevention Conference “Looking Out, Reaching Out” focusing on Self-Awareness.

From 8:30am – 2:00pm at the Lexington Senior Center, 195 Life Lane, Lexington. To register call

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(859) 576-3898 or online at www.

BluegrassEAPC.com. (Free lunch provided to registered participants).

April 20 Craft & Vendor Show 10 am to 3 pm at Rabbit Run Clubhouse, 1920 Fort Harrods Dr., Lexington KY.

May 21 National Diabetes Prevention Program

Learn how to manage pre-diabetes through healthy eating and physical activity. Class starts May 21 and lasts 12 months, 5:30-6:30, online. FREE! Contact Melissa Smith (melissar.smith@ky.gov or 859288-2473) to sign up or for more information.

Saturdays LEXINGTON FARMER'S MARKET

Downtown Lexington near the Historic Lexington Courthouse.

7am–2pm.

MEDICAL CODERS IN HIGH DEMAND Next PMC Class star C ts

July 17, 2019

MEDICAL CODING certification

Proven Leader – 17 Years Class limited to 24 students VA Approved The ONLY PMCC taught in Kentucky by Patricia Cordy Henricksen, MS, CHCA, CPC-I, CPC, CCP-P, ACS-PM

REGISTER NOW www.soterionmedical.com

(859) 233-3900

e-mail us: soterion@windstream.net

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April 2019

Keeping the Fun in Youth Sports BE SURE TO EMPHASIZE ENJOYMENT RATHER THAN WINNING

By Dr. Tom Miller, Staff Writer The American College of Sports Medicine (ACSM) (2018) has emphasized the importance of youth participation in physical activity and sport programs. Noted among the benefits is the development of children and adolescents physically, mentally and socially. Paramount is the realization that engaging youth in organized sporting activities should be fun. It contributes to the physical and social development of long-term healthy lifestyles for children and adolescents.

Research has shown current youth have become a less active generation for a number of reasons.

Clinicians and researchers point to the rise of technology, social media, computers and video games.

Educators cite cuts in physical education programs

in schools. There is another factor attributable to the decline of youth participating in sport programs – the shift of emphasis from fun to winning.

What would your child say if you asked him which is more important, winning or having fun? Kids are more likely to say having fun.

What is behind youth choosing alternatives to sports today? If young people value having fun and learning in what they do, they will chose options they enjoy more. The latest technology is fun to play. Gamers compete against themselves in many cases, not with others. The value is in enjoying the challenge and playing the game more than winning the game.

Take a closer look at local youth sports programs in the community. How many pure recreational leagues do you see? Are there teams everyone can join and play regularly or are the options select, traveling teams and other teams that

do not welcome all comers? Most sports medicine clinicians have seen some of the results of this push toward serious competition. Increasingly younger athletes come in with overuse injuries.

Encouraging regular exercise in children is important. If a young athlete finds playing sports fun rather than stressful, the likelihood child will continue to participate increases exponentially.

Thus it is vital to constantly deliver the message that having fun is more important than winning in sports. How can we do this? One way is to make it clear what is important. What is the first thing you ask your children when they come home after a game? Was it “Did you win?” or was it “Did you have fun?” When you ask a child, “Did you win?” they learn winning is what you value most. That puts a lot of pressure on the child.

On the other hand, asking, “Did you have fun?” communicates your value is first on having fun.

For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | April 2019

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Members of the ACSM emphasize the importance of fun in sports. This embraces a value that promotes greater participation and enjoyment with physical activity and youth sport.

Reports and recommendations from professional organizations such as the National Council on Youth Sports and federal agencies have increased public awareness of the health benefits associated with youth sports. The Centers for Disease Control and Prevention recommends school-age children participate in at least 60 minutes per day of moderate to vigorous physical activity that is age and developmentally appropriate and enjoyable.

Sources and Resources

• National Council of Youth Sports. Report on trends and participation in organized youth sports (2008). http://www.ncys.org/pdfs/2008/2008-ncys-marketresearch-report.pdf • Physical Activity Guidelines for Americans (2018), 2nd edition. U.S. Department of Health & Human Services. https://health.gov/paguidelines/ secondedition/pdf/Physical_Activity_

About the Author Thomas W. Miller, Ph.D., ABPP, is a Professor Emeritus and Senior Research Scientist in the Center for Health, Intervention and Prevention, University of Connecticut, and Professor, Department of Gerontology, College of Public Health, and Department of Psychiatry, College of Medicine, University of Kentucky and a member of the American College of Sports Medicine.

YO U’ R E M O R E THA N YO UR AG E .

YO U’ R E M O R E THA N YO UR AGE.

FIVE STAR SENIOR LIVING. WW E’E RE ORE HAN ’REMM ORETT HANA A SENIOR the SServing ENIORLIVING LIVING CC OMMUNITY . .

Lexington OMMUNITY

690 Mason Headley Road 690 MasonKY Headley Lexington, 40504Road Lexington, KY 40504

859-278-9080 859-278-9080

Community for 33 years.

When you look at the faces of you look atsee the laugh faces of ourWhen residents, you’ll our residents, seethat laugh lines from a happyyou’ll life, eyes lines from a happy life, eyes that have seen it all, and smiles filled have seen it all, and smiles filled with hope for the future. with the afuture.

• All hope three for meals day included We see you – and we’re here to • Free transportation 7 days a week Weyour see you – and we’re here to make life exceptional. make your life exceptional.

• Expansive social programs and • Fiveevents Star Dining Experience • Five Star Dining Experience • Lifestyle360 Activities Program • Lifestyle360 Activities Program WE’RE MORE THAN • Concierge Services • Concierge Services SENIOR LIVING COMMUNITY. WE’RE MORE THAN A WE’RE A FAMILY. WE’RE MORE THAN A SENIOR LIVING COMMUNITY. SENIOR LIVING COMMUNITY. Call us toAstop by for a tour.

WE’RE FAMILY. WE’RE A FAMILY. Call us to stop by for a tour.

Call us to stop by for a tour.

www.LafayetteLexington.com I N D E P E N D E N Twww.LafayetteLexington.com L I V I N G • S H O R T-T E R M R E H A B I NSDKEI LPLEENDD E VG I N& G R• ESHHAOBRI L T -I T ET R IMO N REHAB NN UTR SLIIN TA © 2017 Star SKILLED NU R SFive IN GSenior & Living R E H A B I L I TAT I O N © 2017 Five Star Senior Living

Pet Friendly

Pet Friendly

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N AT U R E ' S

Yuzu Fruit LEARN HOW TO USE THIS EXOTIC ASIAN OFFERING

By Tanya Tyler, Editor Health&Wellness Have you tried yuzu yet?

This fruit that originated in Central China and Tibet is rapidly gaining popularity in the United States. It is also cultivated and used in Korea and Japan. Yuzu is mainly used as lemons are – juiced or just the zest (it’s a trifle too acidic to eat whole). In fact, yuzu is related to lemons, as well as oranges, grapefruit and limes. You’ll probably find yuzu juice rather than the fruit itself in this country; it is rarely imported and only a handful of growers are currently producing yuzu here.

Yuzu peel is available in powder form to sprinkle on both desserts and savory dishes. The fruit is also used in a sauce called ponzu and to make liquor and wine. The oil from the skin of yuzu fruit is used in fragrances, soaps and lotions.

Yuzu aromatics have been shown to decrease

YUZU AROMATICS HAVE BEEN SHOWN TO DECREASE ANXIETY, DEPRESSION AND ANGER.

B E A U T Y

anxiety, depression and anger. The fragrance has been known to boost mood and reduce stress.

Yuzu looks like a small grapefruit. It grows on a thorny shrub and often takes more than 10 years to grow from seed. It contains numerous beneficial elements that help reduce inflammation. It has three times as much vitamin C as lemons and is rich in antioxidants, which keep the immune system strong. Because it has a powerful lineup of antioxidants, including limonene, yuzu can neutralize free radicals and thus may be able to reduce inflammation and, subsequently, disease. Yuzu promotes healthy blood flow.

Recent research has shown it could stop blood clots from forming because it acts as an anticoagulant. This is probably because of hesperidin and naringin, two powerful components found in yuzu. The fruit may interact with common blood thinners such as Warfarin and Coumadin, causing averse side effects, so if you are taking either of these, be sure to talk to your primary care physician before eating yuzu. If you have a citrus allergy, you should avoid eating yuzu.

Another intriguing claim is that yuzu has certain compounds that have been shown to potentially prevent cognitive decline and optimize brain health. In rats, yuzu extract was found to prevent cognitive dysfunction by reducing the buildup of beta amyloid proteins in the brain, which are believed to contribute to the develop-

ment of cognitive disorders such as Alzheimer’s disease. Yuzu is good for your exterior, too – boosting skin health and preventing acne and other skin inflammations, such as psoriasis and eczema. Athletes say yuzu helps them with muscle recovery, and it is also an important source of anti-aging flavonoids.

A Japanese tradition is to bathe in yuzu during the winter solstice. The fruit is added to a tub of hot water, either enclosed in a cloth bag or cut in half. The ritual, called yuzuyu, is supposed to guard against colds, smooth rough skin and relax both the body and the mind. It’s also supposed to bring good luck. What a wonderful way to segue into a new season – seasoned by an amazing and invigorating fruit.

Sources

• Dr. Axe (https://draxe.com) • Dr. Health Benefits (https://drhealthbenefits.com) • Fine Dining Lovers (www.finedininglovers.com) • Fruits Info (www.fruitsinfo.com) • Organic Facts (www.organicfacts.net) • The Kitchn (www.thekitchn.com)

For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | April 2019

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By Angela S. Hoover, Staff Writer

Fast Food Daily Diet for Many in U.S.

Bayer’s Monsanto Roundup Found in Beers and Wine

A new study from the Centers for Disease Control and Prevention (CDC) finds more than one in three Americans eat fast food on a typical day – about 85 million people. The CDC surveyed people from 2013 to 2016, and 40 percent of the respondents ate fast food but not necessarily every day. Roughly 23 percent ate fast food for breakfast. Lunch was the most popular at nearly 44 percent, and dinner was a close second at 42 percent.

The study found men were more likely to eat fast food at lunch whereas women ate it as a snack. Contrary to popular belief, fast food is not limited to low-income people; higher-income families consumed the most fast food at 42 percent, compared to 36.4 percent of middle income families and 31.7 percent of the lowest-income respondents. In the past 30 years, fast-food chains have increased portion sizes and added more calories and salt to their meals, according to a study published in the Journal of the Academy of Nutrition and Dietetics. Between 1986 and 2016, portion sizes of entrees at 10 of the largest fast-food chains increased by 39 grams and 90 calories and had 13.8 percent more sodium. Side items such as French fries added 42 calories and about 12 percent more sodium during the same period. The average dessert items increased by 72 grams and had an additional 186 calories with 3.6 percent more sodium. Another study found 22 of the top 25 U.S. burger chains, including McDonald’s, Burger King, Five Guys, Sonic, Hardees, Rally’s, Steak & Shake, A&W and White Castle, received a failing grade in a review assessing their practices and policies on antibiotics use in their beef products. The scores were published last October in a report by the Center for Food Safety, Consumer Reports, Food Animal Concerns Trust, U.S. Public Interest Research Group (PIRG) Education Fund, Friends of the Earth and the Natural Resources Defense Council. Wendy’s received a D minus because 15 percent of its beef is sourced from producers that cut the use of tylosin, an antibiotic, by one-fifth. Only two chains – Shake Shack and BurgerFi – received an A rating; both companies currently serve only beef raised without antibiotics, according to the report.

Overuse of antibiotics in livestock can make resistant bacteria spread, putting humans at risk of developing life-threatening infections. The CDC says antibiotic resistance is one of the biggest public health challenges of our time. The World Health Organization says it is one of the greatest threats to global health, food security and development. At least 2 million people get an antibiotic-resistant infection annually, and of these at least 23,000 die, according to the CDC.

Traces of glyphosate from Monsanto’s Roundup weed killer were found in 14 popular beers, including Coors Light, Miller Light, Budweiser, Corona, Heineken Guinness and Stella Artois.

The only beer with no glyphosate was Peak Organic IPA. The tests also found five wine brands and one cider contained glyphosate. Sutter Home’s 2018 merlot had the highest levels of glyphosate at 51.4 parts per billion. Weed-killer products are not permitted in making organic beers and wines. The study found three of the four organic alcoholic beverages tested contained glyphosate. Although the amounts detected were below the Environmental Protection Agency limits, the U.S. Public Interest Research Group, which conducted the testing, says it is still concerning given the potential health risks. Glyphosate is a probable carcinogen, according to the World Health Organization.

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April 2019

MINDFULNESS FOR KIDS (AND THEIR ADULTS)

ecent surveys describe an alarming level of stress in the United States.

Anxiety, depression, loneliness and suicide are increasing – not just in adults, but also in children and youth. Public health officials and educators are looking for ways to limit the harm caused by the fast pace of modern life and the endless stream of disturbing news. Mindfulness practice has emerged as an important tool that can benefit children, teachers and parents.

What is Mindfulness?

Mindfulness consists of intentionally maintaining a momentby-moment awareness of our thoughts, emotions, body sensations and surrounding environment with openness, acceptance and curiosity. It’s simple – but not easy.

What Are the Benefits of Mindfulness?

Mindfulness is a portable tool for effectively coping with stress. Research shows mindfulness improves attention, impulse control, emotional resilience and memory. It strengthens the “mental muscle” to bring attention and focus back to the task at hand, whether it is a child dealing with test anxiety, a teacher dealing with guns in schools or a parent dealing with their own chronic disease.

Mindfulness can help us catch the downward spiral of worry, rumination, awfulizing and catastrophizing, preventing or reducing recurrent bouts of anxiety, panic, depression and substance abuse.

Mindfulness helps us accept and even forgive ourselves for harmful habits and actions and, in the process, cultivate empathy, forgiveness and compassion for others who are on this same life journey, doing the best they can. By mindfully paying attention to our emotions, we learn how fleeting they are and learn to see how we cling to pleas-

ant emotions we like and resist or deny unpleasant emotions we don’t like. Relaxation is a common side benefit of mindfulness practice, though mindful attention can also be brought to activity and movement.

Mindfulness Benefits for Children A child’s autonomic nervous system responds to the stress of a math test in the same way it responds to actual physical danger.

Children need tools to decrease the fight-or-flight stress response and increase the rest-and-digest relaxation response. Like adults, children also need to balance their goal-oriented, achievement-focused doing mode with their calm, peaceful, quiet being mode. By helping them cope with stress, mindfulness helps many children reduce distractibility and hyperactivity, learn better, score higher on tests and reach their full potential. Children get more grounded, slow down, relax their bodies, quiet their minds and open their hearts. They learn to regulate their unskillful physical, mental and emotional reactivity and become more skillfully responsive at school and at home. At-risk children with disabilities and those living in poverty or unstable or violent homes, homeless shelters or juvenile detention centers can learn these conditions do not define them. They are not their life circumstances. They are not their diagnosis.

Mindfulness Benefits for Teachers Roughly half a million U.S. teachers leave the profession each year due to chronic stress, anxiety, depression and burnout. Teachers feel tremendous pressure to do their best for their students in an age of classroom disrespect, school violence and unfriendly state legislative actions. Teachers who train to teach mindfulness in their classrooms notice a difference in their

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own stress management, resilience, self-awareness, emotion regulation and interpersonal communication skills. As they help children speak kindly and listen quietly, they deepen their own capacity for effective, compassionate communication.

Especially gratifying (and humbling) for teachers are the moments when children remind them to slow down, take a breath, chill and just relax.

Mindfulness Benefits for Parents Many parents have stress-related chronic conditions. Common among them are anxiety, depression, headache, sleep disturbance, pain conditions and digestive and inflammatory disorders. Most mindfulness skills kids learn in school are portable. Even very young children can learn mindful breathing to manage stress, anger, fear and sadness, increasing their emotional intelligence at an early age. This behavior can be a model for parents and siblings who can learn from and practice with the mindful child in the house. Inspired by their children’s progress toward becoming a mindful child, parents can be motivated to formally study and practice mindfulness as well, creating a mindful family. In classes I teach for adults, I often hear stories from parents whose children want to practice the home assignments along with them.

Heartfulness In many Asian languages, the word for heart and mind are the same. Thus, it is said that mindfulness is also heartfulness. The growth of self-awareness that occurs with regular mindfulness practice helps children and adults touch and grow their warm interior feelings of love, tolerance, kindness, forgiveness, empathy and compassion. This is the basis for the Mindfulness-Based Kindness Curriculum for Preschoolers of the Center for Healthy Minds.

Adults and children of all ages have the capacity to cultivate heartfulness and all its associated virtuous personality traits.

Mindfulness Exercises for Kids (and Their Adults) Paying attention to the body and the breath are basic introductory mindfulness practices. We train

the mind to pay attention by using the grounded dependability of the body. Even though our mind may be in some other place, our body is always here. Even though our mind may be in the past or future, the body is always in the present. Our body is always here and now. We train in feeling the physical sensations in the body, especially noticing the presence of opposite sensations, such as warmth and coolness, heaviness and lightness, comfort and discomfort.

As we gain confidence in experiencing the simultaneous presence of opposite physical sensations, we can transfer that skill to our thoughts and emotions. Children can experience the simultaneous presence of test anxiety and the joy of learning. Adults can experience the simultaneous presence of depression and gratitude for the love in their life.

I have made audio recordings for “Soft Belly Breathing” and “Body Scan.” Below are links to these introductory mindfulness practices. I have also provided links to resources created by Aetna, a major health insurer, as part of the Aetna Foundation’s public awareness campaign promoting mindfulness for children and throughout society. Mindfulness is a natural human capacity that kids, teachers and parents can cultivate – and it can change everything.

Sources and Resources

• Calm and Clear: What mindfulness can do for your kids (Aetna Foundation) www.aetna.com/ health-guide/calm-and-clearwhat-mindfulness-can-do-foryour-kids.html • How to introduce mindfulness to kids (Aetna Foundation) www. aetna.com/health-guide/how-tointroduce-mindfulness-to-kids-3fun-exercises.html • Audio recordings of “Soft Belly Breathing” and “Body Scan” (Mind Body Studio) http://www. mindbodystudio.org/?page_ id=1594 • A mindfulness-based kindness curriculum for preschoolers Center for Healthy Minds, University of Wisconsin https:// www.mindfulmomentsinedu. com/uploads/1/8/8/1/18811022/ kindnesscurriculum.pdf

517 Southland Drive, Lexington • 859.373.0033 • www.mindbodystudio.org

About the Author – Dr. John Patterson is past president of the Kentucky Academy of Family Physicians and is board certified in family medicine, integrative holistic medicine, mind-body medicine, hatha yoga, yoga nidra, Mindfulness-Based Stress Reduction (MBSR) and physician coaching. He operates the Mind Body Studio in Lexington, where he offers mindfulness classes, coaching and integrative, mind-body medicine consultations, specializing in stress-related chronic conditions and burnout prevention. He can be reached through his Web site at www.mindbodystudio.org.

April 2019

Water-based exercises relieve the pressure placed on joints from normal wear and tear.

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The Benefits of Water Exercise WORK OUT IN WATER FOR STRENGTH, CARDIO IMPROVEMENT

By Jean Jeffers, Staff Writer Swimming is an excellent way to get physical activity. It is the fourth most popular sports activity in the United States. Working out in the water is one of the best therapeutic activities you can participate in. It builds cardio, strength and resistance and at the same time it’s easy on the joints. And swimming is fun.

Benefits of water aerobics include: • Increased muscle strength. A study done in 2007 found after 12 weeks of regular aquatic exercise, participants had made significant gains in strength, flexibility and agility.

• Building endurance. Water offers a more natural resistance than land exercise.

• Increased flexibility. In water, the joints naturally increase their range of motion.

• Low impact. Because the body is not subject to gravity in the water, the impact joints take on when running in water is not nearly as bad as the impact when running on land.

• Alleviation of pressure on the joints. Studies have shown water-based exercises relieve the pressure placed on joints from normal wear and tear.

• Relief of stress and decreased anxiety. Being in the water is simply relaxing.

• Burning calories. The combination of strength and cardio workouts with resistance in aquatic exercise ensures the body gets a full workout. Depending whether you use dumbbells and weight belts, you can burn between 400 to 500 calories in an hour of aquatic exercise.

• Reduced blood pressure. Working out in water enables the blood to circulate more effectively throughout the body.

Here are some safety considerations for exercising or just enjoying being in water: 1. Don’t swim alone — buddy up.

2. Learn CPR. 3. Teach your children to swim.

4. Supervise children when they are swimming.

5. Always swim where there is a life guard.

6. Know your limits — don’t swim farther than you are able and don’t stay in the water after getting tired. And don’t swim in bad weather.

7. Swim in safe areas only.

8. Remember: Alcohol and water don’t mix.

Sources

• Health Fitness Revolution http://www.healthfitnessrevolution.com/top10-health-benefits-water-aerobics • Kids Health https://kidshealth.org/en/teens/water-safety. html

About the Author Jean Jeffers is an RN with an MSN from the University of Cincinnati. She is a staff writer for Living Well 60+ and Health & Wellness magazines.

Her first novel, Journey Toward Healing, was published in February on Amazon. Her blog is on her Web site: www.normajean.naiwe.com.

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