Health&Wellness April 2020

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Vol. 17 • Issue 7 • April 2020

SPORTS AND

FITNESS FIGHT FEAR & ANXIETY WITH

EXERCISE CONFRONTING

COVID-19 YOUR PERSONAL STRATEGY

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COLUMNS

FEATURES

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Worldwide Fitness Trends of 2020

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Confronting Coronavirus

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Fight Fear and Anxiety with Exercise

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FAMILY DOC Shoulder Injuries Require Early Treatment

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GENERAL DENTISTRY Mail-Order Aligners: What to Consider

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INTEGRATIVE MEDICINE Mindfulness Resources for the Pandemic of Stress

Exercises for Poor Posture

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Teaching Good Sportsmanship Starts at Home

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Nutrition Mythbuster: How Much Protein is Enough?

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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

Health&Wellness Magazine can be found in 20 central Kentucky counties and is distributed to over 90% of medical facilities, including chiroprator’s, eye doctor’s and dentist’s offices. You can also pick up your FREE copy of Health&Wellness at most grocery and convenience stores as well as many restaurants throughout Central KY.

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Children Benefit from Participating in Sports

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CONTENTS

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APRIL 2020: SPORTS & FITNESS

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Health&Wellness is a proud product of

DEPARTMENTS 10

PET HEALTH

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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

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© Copyright HEALTH&WELLNESS Magazine 2020.

All rights reserved. Any reproduction of the material in this magazine in whole or in part without written prior consent is prohibited. Articles and other material in this magazine are not necessarily the views of Health&Wellness Magazine. Health&Wellness Magazine reserves the right to publish and edit, or not publish any material that is sent. Health&Wellness Magazine will not knowingly publish any advertisement which is illegal or misleading to its readers. The information in Health&Wellness should not be considered as a substitute for medical examination, diagnosis or treatment.

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Tanya J. Tyler, Editor | Share your story: editor@healthandwellnessmagazine.net

Dear Friends, Whenever spring finally arrives, I get nostalgic for my youthful days spent playing outside with my friends, riding our bikes up and down our block. In high school, I was on the softball team, so dirt and sunshine always make me smile. Staying active all throughout our lives is very important for our Health & Wellness. The more you move, the more your health will improve. Our issue this month is all about sports and fitness – trending exercise, protein, the benefits of participating in sporting activities. We’re also taking a look at the coronavirus pandemic. Good health habits that we’ve always espoused – washing your hands, staying home when you’re sick – are keys to helping contain the virus. And getting outside in the sun also seems to be helpful. It’s spring! Go play!

Here’s to your Health & Wellness,

Tanya

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April 2020 | Read this issue and more at www.healthandwellnessmagazine.net |

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CHILDREN BENEFIT FROM PARTICIPATING IN SPORTS PROMOTE A HEALTHY LIFESTYLE OF SELF-IMPROVEMENT

By Jamie Lober, Staff Writer Participating in sports is one of the best decisions you can make with your child. It’s a good way to build a hobby they can continue as an adult, whether it’s an individual sport such as swimming or jogging or a team sport such as soccer or basketball. Sometimes it’s about the competition and other times it’s just about selfimprovement and feeling good.

Just last year, the Kentucky High School Athletic Association (KHSAA) showed record participation in sports. There was a decrease in participants choosing to play football, which came as a surprise to many. The KHSAA also

reported declines in basketball, cross country, softball and golf. The bright side is these losses were offset by increases in children choosing to get involved in swimming, diving, bowling, archery, bass fishing, dance and competitive cheer. The most popular sport in the state is track and field.

The Office of Disease Prevention and Health Promotion insists the benefits of playing sports are not just physical. Playing a sport decreases the risk of obesity by helping your child maintain a healthy weight. It also lowers their risk for diabetes and high blood pressure and improves both cardiovascular and pulmonary function. Studies have found children who play sports are less

likely to use drugs or smoke cigarettes. Playing a team sport promotes socialization and can help your child form lifelong friendships with others who share their interests.

Participating in a sport has mental benefits as well. It can help your child perform better academically and possibly lead him or her to a good college or career down the road. Recent data shows athletes have higher standardized test scores and grade point averages and better attendance rates. Skills such as being a leader and acting as part of a team can translate into being a productive and successful person in the workforce. Plus, your child will feel good when she receives compliments and praise from you,

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coaches and peers for her athletic performance whether she is scoring a goal or a touchdown.

Sports can help your child learn discipline because every game has its own set of rules. Children learn life skills such as time management – how to balance time between family and friends, homework and sports. Setting aside enough hours to do everything becomes easier when a child is involved in a sport because it helps him manage stress, concentrate better and stay focused on his passions. While it may seem playing sports takes away energy, it actually increases energy levels. Lung performance and capacity are boosted and you can do more.

The Centers for Disease Control and Prevention (CDC) found regular physical activity improves cardiorespiratory fitness, builds strong bones and muscles, reduces symptoms of anxiety and depression and reduces the risk of developing health conditions such as heart disease, cancer, type 2 diabetes, high blood pressure and osteoporosis in both children and adults. The CDC even found adverse effects for those who are not involved in sports.

Find out what sport or sports your child enjoys.

Remember every child does not want to be an athlete, but you can give various sports a try to see if one or two are a good match for your child. A sports team can make for a great support system or simply create a childhood experience that he’ll remember even if he doesn’t stick with it.

Studies have found children who play sports are less likely to use drugs or smoke cigarettes.

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OPENING SUMMER 2020

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WORLDWIDE FITNESS TRENDS OF 2020

JUMP ON THE HEALTH-STIMULATING BANDWAGON

By Angela S. Hoover, Staff Writer For the 14th year, the American College of Sports Medicine (ACSM) released its annual worldwide fitness trends survey in its Health & Fitness Journal. More than 3,000 health and fitness professionals in North America, South America, Europe and China ranked 38 possible trends on a scale of 1 (least likely to be a trend) to 10 (most likely to be a trend). The ACSM distinguishes trends (a development or change) from fads (something taken up with great enthusiasm for a brief period). The annual trends are seen in clinical settings as well as gyms and at-home fitness. The top 10 worldwide fitness trends (in order of popularity) for 2020 include:

1WEARABLE TECHNOLOGY With the exception of a drop to No. 3 in 2018, wearable technology has ranked as the No. 1 fitness trend since 2016.

This includes fitness and activity trackers, smart watches, heart monitors and GPS tracking devices. Wearable technology, an estimated $95 billion industry, shows no signs of slowing.

For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | April 2020

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2. High Intensity Interval Training (HIIT) These exercise programs involve short bursts of high-intensity bouts of exercise followed by a short rest period. HIIT was the No. 1 fitness trend in 2014 and 2018. It dropped to No. 3 in 2016 and 2017 but has maintained a place in the top five since 2014. HIIT isn’t for everyone, however. Fitness professionals warn of potentially increased injury rates using HIIT. Proponents of HIIT claim it not only makes you fit but also boosts brain health, eases stress, improves body composition and fends off chronic diseases.

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3. Group Training Exercises led by an instructor for five or more individuals can include cardio, dance, step and cycling classes. Although group exercise has been around a long time, it has only made the top 20 world fitness trends since 2017.

4. Training with Free Weights This includes strength training performed with free weights, barbells, kettlebells, dumbbells and medicine balls.

5. Personal Training One-on-one training – in gyms, at home via TV programs and DVDs or even online – has been in the top 10 since the ACSM survey

began in 2006. Personal training includes fitness testing and goal setting with a trainer who works one-on-one with clients, designing workouts specific to their needs and goals.

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6. Exercise is Medicine (EIM) EIM is a global health initiative focusing on encouraging primary care physicians and other healthcare providers to include physical activity assessments and associated treatment recommendations as part of every patient visit. EIM recognizes fitness professionals as part of the healthcare team.

7. Body Weight Training Body weight training uses a combination of variable-resistance and neuromotor exercises employing multiple planes of movement. This program stresses using body weight as the training modality. It uses minimal equipment, making it an inexpensive way to exercise effectively. It first appeared in the survey in 2013 and has usually ranked among the top 10 each year since.

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8. Fitness Programs for Older Adults Fitness programs catering to older adults can help them with overall health, maintaining muscle strength and stamina. It also helps prevent falls.

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9. Health/Wellness Coaching Health/Wellness integrates behavioral science into health promotion and lifestyle medicine programs. Health/Wellness coaching uses a one-on-one or small-group approach to coach, provide support, help with goal setting and offer guidance and encouragement. The coach focuses on the client’s values, needs, vision and short- and long-term goals using behavior change intervention strategies. This category has been among the top 20 fitness trends since 2010.

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10. Employing Certified Fitness Professionals Fitness professionals who have been certified by fully accredited educational and/or certification programs have the base of knowledge for personal training or class instruction. They even help design and implement wellness plans for organizations.

Sources:

• American College of Sports Medicine • Bicycling.com

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April 2020 | Read this issue and more at www.healthandwellnessmagazine.net |

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CONFRONTING

CORONAVIRUS

DEVELOPING YOUR PERSONAL READINESS STRATEGY

By Jeff McDanald, Contributing Writer The outbreak of coronavirus, or COVID-19 as it is officially known, has sickened more than 90,000 people worldwide and is spreading rapidly beyond China, where it was first discovered.

The illness has been diagnosed in 60 countries with over 3,000 deaths, according to world health officials. These numbers will likely be higher by the time you read this.

The first cases of COVID-19 showed up in Wuhan, China, late in 2019. The leading hypothesis about the origin says the emerging virus spread to humans from an animal source, possibly bats, according to the Centers for Disease Control and Prevention (CDC). This transfer of a virus from animal to human has been seen previously in other outbreaks, including Severe Acute Respirator Syndrome (SARS) in 2003 and Middle East Respiratory Syndrome (MERS) in 2012.

It’s important to realize diseases can make anyone sick regardless of their race or ethnicity, and people of Asian descent are not more likely to get COVID-19 than any other American.

Symptoms of COVID-19 may appear between two and 14 days after exposure. These include fever, cough and shortness of breath. Older adults and people with underlying health conditions may be at increased risk for severe cases of the disease.

What can you do when faced with a global health crisis? Wash your hands! Whether it’s a cold, flu or an aggressive coronavirus, washing your hands sits at the top of the list for protecting yourself from getting sick. Hum the birthday song as you wash up – and use soap. This is a

simple way to mark time while you’re scrubbing your hands. (You’ve probably heard this life hack before, perhaps from your mother.) Singing the song twice through takes about 20 seconds, the minimum recommended time for hand scrubbing, according to the CDC. This advice goes along with avoiding touching your face and keeping your distance from people who are sick, both of which are building blocks for your personal defense strategy.

Beyond the health risks, the coronavirus is wreaking economic havoc on a global level.

Financial markets around the world have shown steep declines. According to the research firm Capital Economics, COVID-19 will cost the world economy more than $280 billion in the first quarter of this year. Japan has concerns about holding the 2020 Olympic Games, which are expected to draw 600,000 visitors from nearly every country beginning in July. Apple says to

expect iPhone shortages because of supply chain shutdowns.

Is there any good news in all this? Take comfort in the fact that the vast majority of those who contract the virus experience only mild symptoms. The mortality rate for those infected has been running at less than 2 percent and is expected to decline.

Call your healthcare professional or local health department if you have symptoms to reduce the risk of developing a more severe infection. You can keep abreast of updates from the Kentucky Cabinet for Health and Family Services at www.kycovid19.ky.gov.

Sources

• Centers for Disease Control and Prevention (www.cdc.gov) • The Lancet (www.thelancet.com) • World Health Organization (www.who.int)

You can take comfort in the fact that the vast majority of those that contract the virus experience only mild symptoms.

For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | April 2020

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GET MOTIVATED AND FEEL BETTER

20–30 MIN. 3–5 DAYS PER WEEK

FIGHT FEAR AND ANXIETY WITH

EXERCISE

HOW DO YOU GET STARTED — AND STAY MOTIVATED?

By Brian Lord, Health&Wellness Publisher

or anxiety symptoms. Smaller amounts of physical activity — as little as 10 to 15 minutes at a time — As of today, in spring 2020, the United States is may make a difference, too. It may take less time facing a serious outbreak of COVID-19. Businesses exercising to improve your mood when you do are shutting down temporarily. Churches are not more vigorous activities, such as running, bicycling meeting. Schools are closed. All this means your or faster-paced walking. gym is probably closed as well. This good practice The mental health benefits of exercise and physof social distancing and isolation will help us all ical activity may last only if you stick with it over keep from catching and spreading the virus. The the long term — another good reason to focus on downside is we are all cooped up in our homes finding activities that you enjoy. with the fear of the unknown. But there is a way to fight off those fears and stay healthy without Start Simple. exposing yourself to virus. There are things you Start with simple exercises and build up to more can do with you family or on your own. You could robust activities. even get a social media group going.

• Do a small-circuit workout at home.

The Mayo Clinic, in an article on depression • Go outside for a fast-paced 15- to 20-minute published online in September 2017, asserted, walk.

“Depression and anxiety symptoms often improve • Do 10 push-ups on the floor or against a kitchen with exercise.” When you have depression or or bathroom counter. anxiety, exercise often seems like the last thing you • Do 10 squats (don’t go too low, and if you feel a want to do. But once you get motivated, exercise small pinch or any pain, stop). can make a big difference.

• If you can, plank for 30 seconds and build up to “Exercise helps prevent and improve a number a minute; do it twice. of health problems, including high blood pressure, diabetes and arthritis,” the article continued.

Set Easy Goals.

“Research on depression, anxiety and exercise You can set a goal to run two miles without shows the psychological and physical benefits of stopping. Start small – walk a mile, then walk 2 exercise can also help improve mood and reduce miles; run for 2 minutes and walk, then run and anxiety.” walk again. Build up within a week to run one mile How does exercise help depression and anxiand walk the second. Eventually you can shoot ety? It may release feel-good endorphins, natural for the big two miles without walking. Be easy on cannabis-like brain chemicals (endogenous canyourself. Your big goal is to get healthy and fight off nabinoids) and other natural brain chemicals that fear, to clear your mind. Your mission doesn’t have can enhance your sense of well-being. These feel to be walking for an hour five days a week. Think good in your body. Exercise will take your mind off realistically about what you may be able to do your worries so you can break the cycle of negative and begin gradually. Tailor your plan to your own thoughts that feed depression and anxiety. When needs and abilities rather than following unrealistic you exercise, you engage other parts of your brain guidelines you’re unlikely to meet. and this allows you to process your thoughts and emotions.

Create an Online Community.

How much exercise is enough? Exercising 20 You can use Facebook to share your goals and to 30 minutes or more a day three to five days a get support or even challenge others to work out week may significantly improve fear, depression with you. In an age where we can’t spend a lot of

time together, online community groups may be the next best thing.

Identify What You Enjoy Doing.

Figure out what type of physical activities you’re most likely to do and think about when and how you’d be most likely to follow through. For instance, would you be more likely to do some gardening in the evening, start your day with a jog, go for a bike ride or play basketball with your children? Doing what you enjoy helps you stick with it. Anything is better than nothing.

Don’t think of exercise as a chore.

If exercise is just another “should” in your life you don’t think you’re living up to, you’ll associate it with failure. Instead, look at your exercise or physical activity schedule the same way you look at your therapy sessions or medication — as one of the tools to help you get better. Think: “I get to go out and do. I get to go exercise. I get to go feel better.”

Depending on your current state of health, you should check with your doctor before starting a new exercise program, especially if you have any underlying health issues. Please make sure whatever exercise you choose is safe for you. You can choose a telemedicine option with many physicians now; you don’t have to go to the office. Talk to your doctor to find out which activities, how much exercise and what intensity level is okay for you. Your doctor will consider any medications you take and your health conditions. He or she may also have helpful advice about getting started and staying motivated.

If you exercise regularly but depression or anxiety symptoms still interfere with your daily living, consult your doctor or mental health professional.

Exercise and physical activity are great ways to ease symptoms of depression or anxiety, but they aren’t a substitute for talk therapy (psychotherapy) or medications.

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SPONSORED BY UPTOWN HOUNDS 466 Angliana Avenue | Lexington, KY 40508 859-255-2275 | www.UptownHounds.com

pet health

Looking for the best pet care options for the health and wellness of your 4-Legged friends? Then welcome to our “Pet Health” Section, where we will bring you the finest businesses in Central Kentucky that will tend to the care and well-being of our furry loved ones.

In this issue we feature “Uptown Hounds,” an upscale pet resort in downtown Lexington that will pamper your pooch in the way he or she deserves, as well as all the good things that are happening at the Lexington Humane Society.

LEXINGTON HUMANE SOCIETY’S

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SPAY’STHEWAY PROGRAM SAVES LIVES

he Lexington Humane Society’s Spay’sTheWay program saves thousands of lives every single year. Spay’sTheWay is a low-cost spay/neuter program committed to reducing the number of homeless animals in our community. In the past 10-plus years, the LHS spay/neuter team has performed over 40,000 spay/neuter surgeries. This practice has prevented thousands of unwanted litters.

What about feral felines in our community? If you have a feral or community cat on your property in need of surgery, contact Spay’sTheWay for

assistance. Community cats are altered through a process called trap-neuter-return, or TNR, which compassionately reduces the homeless cat population and saves lives. Cats are humanely trapped, brought into a clinic for spay/neuter, vaccinations and surgical ear-tip and returned to the trapping location after recovering from anesthesia.

There are many health benefits to spaying or neutering your pet; it’s one of the best things you can do for your best friend. This procedure helps your pet live a longer, happier and healthier life;

provides significant cost savings throughout the lifetime of your pet; and prevents unwanted and homeless litters.

If you have a feral or community cat in need of spay/neuter, contact the LHS Spay’sTheWay Community Cat Specialist at (859) 233-0044, Ext. 261. If you have a pet cat in need of spay/ neuter, contact Spay’sTheWay’s general voicemail system at (859) 233-0044 Ext. 228. For more information, please visit adoptlove.net.

pet health by Uptown Hounds | April 2020

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AT UPTOWN HOUNDS...

“APRIL SHOWERS” LEAD TO “MAY DOGGIE POOL”

By David Bryan Blondell, Special Sections Dir.

W

ith Spring having sprung, the old adage of “April showers bring May flowers” is certainly applicable — but at Lexington’s Uptown Hounds, April means not only getting your dog a good “spring cleaning” shower with professional grooming services, it also leads to the best time of the year: the re-opening of the dog-only pool in May! Yes, for pet owners who want nothing but the best for their beloved dogs, April is about shaking off the winter blues and getting their pet an upscale experience at Uptown Hounds.

America’s Uptown Hounds Luxury Resorts was created as an all-inclusive, high-quality, highenergy environment where your four-legged family member can play, primp, relax and stay.

And let’s face it — your pooch deserves the best care you can provide when it comes to a place to board them during the day or for an extended period of time.

So welcome to Uptown Hounds for premiere dog care, grooming, daycare and boarding services that they perform better than anyone else.

Conveniently located in downtown Lexington near office buildings, the University of Kentucky campus and all of the downtown hospitals and healthcare facilities, Uptown Hounds’ guests — pets AND their owners — have a multitude of luxurious amenities to enjoy.

Uptown Hounds features large, plush hotel suites for short- and long-term boarding, private daycare rooms, a top-notch Salon & Spa and a boutique with the finest of toys, treats, food and pet-related merchandise. In addition, extremely large heated indoor and manicured outdoor play areas provide your pooch the most fun and friendly environment possible. Moreover, the beautiful marble floors and walls and the upscale fixtures that are part of the facility’s luxurious decor simply reflect the upscale treatment that your four-legged member of royalty deserves.

Upon arrival, Concierge Services can help you create a custom long-term boarding or daycare stay for your dog. At check-in, you can arrange fetch, belly rubs, gourmet treats and toys from the Boutique, as well as email postcards.

(Professional photographic and custom Fine Art services of your pets are also available upon request — makes a great gift!)

To really get in the full spring cleaning experience, treat your dog to one of the many Grooming Packages that Uptown Hounds’ amazing Salon & Spa has to choose from. In addition to the top-quality bathing and hair-cutting services, further pamper your pooch with toenail UPTOWN HOUNDS Continued on Page 12

“Spring has Sprung” at Uptown Hounds

www.UptownHounds.com

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pet health by Uptown Hounds

The oversized doggie-only pool will open by May 1!

UPTOWN HOUNDS continued from Page 11

polish, toothbrushing and hair coloring. There is nothing better than a fresh, groomed look that will please you and your beloved pet more.

Please call to inquire which Grooming Package option best fits your needs.

Moreover, the daycare services at Uptown Hounds are considered second to none, with newly expanded weekday hours of 6:30 a.m. to 7:30 p.m. Monday thru Friday to make it more convenient for working owners. In addition, there are new weekend daycare hours: Saturday and Sunday from 8 a.m. to 5:30 p.m. Once there, the friendly Pet Services Staff makes sure your dog is well cared for and is having a happy, fun stay with up to three play-time sessions with its newfound friends (grouped by weight and activity level).

Individual playtime and extra attention is also offered, as is supervised usage of the popular 30-foot-by-50-foot outdoor pool during its seasonal operation.

Which leads to the most-anticipated time of the year for owners and pets alike: The oversized doggie-only pool will open by May 1! This very popular and in-demand venue provides hours of fun for Uptown Hounds’ clients (only) to bring and watch their dogs romp and stomp

and have the best time of their lives! (Towels and life-jackets are available; Staff will provide supervision for pool use during daycare or boarding visits.) Poolside chairs and tables with large umbrellas surround the pool, giving shade and a comfortable place to rest for owners and swimmers alike.

Spring has sprung, and Uptown Hounds recognizes the proper, professional care of your pets is among the most important considerations you have. For anyone wanting to give as much love and special care to your dogs as they give you, this April please give America’s Uptown Hounds Luxury Resorts a try.

Please visit their website at www.

UptownHounds.com or call Guest Services at (859) 255-2275. A new texting service is now available as well — text any questions or boarding requests to (859) 255-2275. Uptown Hounds is conveniently located just off South Broadway at 466 Angliana Avenue, just a half mile from downtown and a block from The Red Mile. They invite you to a quick tour of the facility, and look forward to welcoming you and your dog as a part of the Uptown Hounds family!

PRESENTED BY

pet events

In addition to Uptown Hounds’ weekly daycare services, a special new weekend daycare schedule is now available: Saturday and Sunday from 8 a.m. to 5:30 p.m.!

Also inquire about the “Daycare Referral Bonus.”

JUNE*(TBD) 6 MUTT STRUT

*A Special Note about our upcoming events: With the wellbeing of our community in mind, we're canceling upcoming events until further notice (adoption centers still open). Check back in next month for our pet event updates.

Grab your tennis shoes and your four legged friend! Join your Lexington Humane Society for our 1-mile Fun Walk or 5K race on Saturday, June 6th at Keeneland. Festivities kick off at 8 am, with the chip timed 5K beginning at 9 am and the Fun Walk starting shortly after. There will be local vendors before and after the run/walk so come early and stay late to support the animals at LHS! Please note: For the safety of your pet, retractable leashes will not be permitted at the event.

Keeneland , 4201 Versailles Rd, Lexington, KY 40510

Do the following exercises lying on your back with your knees bent and feet on the floor, hip width apart (hold each 3 seconds and repeat 10 times): Head press. Place arms at sides, palms facing up. Tip chin toward throat; hold. Sink the back of your head into the floor.

Elbow press. Place both hands behind your head. Press elbows down into the floor.

Chest lift. Place arms at sides, palms facing up. Press shoulder blades down into the floor; at the same time lift your sternum toward the ceiling.

Bridge. Tighten abdominal muscles, then raise buttocks off the floor until your hips are in line with your knees and shoulders. Don’t tilt your hips.

Do these exercises while lying on your stomach on the floor (hold each 3 seconds, repeat 10 times): Press up. Place palms at shoulder level. Using arms, push upper body up, doing the work with your arms and leaving hips and legs on the mat.

EXERCISES FOR POOR POSTURE

STAND UP STRAIGHT AND RELIEVE SOME BACK PAIN

By Angela S. Hoover, Staff Writer

Poor posture is often an underlying cause of back pain. For every inch the head moves forward, its weight on the neck and upper back muscles increases by 10 pounds. A head weighing 12 pounds held forward 3 inches from the shoulders equals 42 pounds of pressure on those aforementioned muscles, the equivalent of three watermelons resting on the neck and back. This added force can cause muscle fatigue and joint pain as the day wears on.

Maintaining the natural curve in your lower back helps prevent posture-related back pain. This curve works as a shock absorber, distributing weight all along your spine. Sitting or standing stooped over with a rounded back and not holding the neck up often causes pain. Imagine a plumb line hanging from ceiling to floor. It should run through your ear, shoulder, hip bone and just in front of your outer ankle if you’re standing straight. When you’re sitting, the plumb line should run through your ear, shoulder and hip. When you stand and sit properly, your spine and body have less strain and stress.

Good posture is a matter of awareness. Correct your posture throughout the day. Lift your chest bone up. Hold your stomach muscles in. Keep a gentle curve in your lower back. Make sure your hips don’t tilt forward or backward. If you sit most of the day, put a small pillow behind your lower back to support your spine.

Core exercises strengthen the muscles in your abdomen, back, hips and pelvis.

The stronger your core, the less likely you are to strain your back or neck. Yoga and Pilates help strengthen your core and increase flexibility. It sounds old fashioned, but balancing a book on your head can improve your posture. Try to hold the book for 10 seconds to start, working up to 60 seconds at a time.

Sources: Heritage Victor Valley Medical Group | U.S. News | WebMD

Superman. Extend both arms straight over head. Keeping your right arm and left leg straight, lift both one to two inches toward the ceiling. Repeat with the left arm and right leg.

These stretches can be done anytime during the day: Chin tuck. This exercise can help reverse forward-head posture by strengthening the neck muscles. You can do it sitting or standing. Roll your shoulders back and down. Look straight ahead and place two fingers on your chin. Slightly tuck your chin and move your head back. Hold for 3 to 5 seconds, then release. Repeat 10 times. If you’re in a parked car, press the back of your head into the headrest for 3 to 5 seconds. Do 15 to 20 repetitions.

Goalpost squeeze. Sitting upright, lift your arms up into a goalpost position with your elbows bent at a 90-degree angle, even with your shoulders. Relax your shoulders down, then pull the elbows towards the back of the room. Imagine you’re squeezing a marble between your shoulder blades as you work the upper back. Release. Repeat 10 times.

Reverse high five. While standing, shrug your shoulders up towards your ears, then relax them. Turn the palms to face the back of the room. Press your hands back as if you’re trying to give someone a double high five. Pulse 10 times.

Chest opener. Clasp your hands behind your back and push down towards the ground while reaching the arms away from the back. Open your chest and lift your head up; feel a stretch across your chest. Hold for five breaths, then release.

You should see a difference in your posture in three to six weeks if you do these exercises three times a week. If any of the exercises feel too difficult or cause pain or strain, discontinue them until you see a doctor or physical therapist.

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For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | April 2020

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TEACHING GOOD SPORTSMANSHIP STARTS AT HOME

CONCEPTS CAN BE CARRIED INTO OTHER ASPECTS OF LIFE

By Jamie Lober, Staff Writer Last year, when Kansas State beat the University of Kentucky Wildcats in the NCAA regionals, the UK team skipped the postgame handshake. Kansas State’s coach and others pointed out that this showed poor sportsmanship and a lack of respect. Teaching good sportsmanship should start at home. Teachers, coaches and community leaders should also provide examples of good sportsmanship for children. The Kentucky High School Athletic Association (KHSAA) requires officials to enforce sportsmanship rules for high school athletics to emphasize positive values and create a sense of teamwork and responsibility in players and fans alike. Players should be expected to behave well and treat one another respectfully. They should know there will be consequences if they do not. The golden rule often is lost as participants can easily get caught up in the competition and get carried away with the thought of winning.

The Nemours Foundation says you can teach your child to be a good sport by having a positive attitude, encouraging him to give his best effort, supporting teammates and saying things such as “good shot” or “nice try.” Teach your child to accept officials’ calls and refrain from arguing with them. Tell them to treat the other team with respect, without teasing or bullying. They should also follow the rules of the game, help other players who may have fallen and take pride in winning without rubbing it in. They should accept a loss without whining or making excuses.

Create an end-of-game ritual. Have both teams applaud for the winning team. Teams can also get in the habit of applauding good plays by players from both teams. Ending a game kindly makes a difference. It is a good policy to have both teams shake hands when a game finishes regardless of who wins or loses. Everyone should be equally encouraged to do their best. If someone is injured, everyone should show care and concern whether they are on the same team or they are rivals.

You can serve as a role model whether you’re playing a game with your child or watching them participate in a sport. If you lose, don’t make up excuses and if you win, don’t brag. If your child messes up, continue to encourage them and refrain from criticizing or finding fault. Do not tolerate cheating.

Teaching good sportsmanship is another way to instill life skills in your child. Emphasize the way you treat others on the field is in line with the way you treat others off the field in real-life situations. Concepts like respecting others and having self-control can be carried into other aspects of life and will help your child become a successful and thriving adult.

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The hard work Gil put into physical therapy paid off: he came back stronger than ever, with his team placing second at nationals the year he returned to the court.

Gil is proof of the Power of Advanced Medicine.

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NUTRITION MYTHBUSTER: HOW MUCH PROTEIN IS ENOUGH? Eating a sufficient amount of protein in your daily diet can be accomplished.

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By Adam Ghoweri, Shayan Mohammadmoradi, MS, Jessie Hoffman, PhD, RD and Sara Police, PhD “Protein” has become a buzzword, but it is a key component to health. Protein is one of three major macronutrients, along with carbohydrates and fats. It contains four calories per gram. Protein is made up of amino acids, which form the basic structure of many physical and chemical components of the human body. This is why protein is often called the “building blocks” of the body. When you add protein to your diet, you provide the amino acids necessary for replenishing cells, tissues, bones, muscles, etc. It is critical to eat adequate amounts of protein to support overall health.

Nutrition recommendations are developed by federal agencies that compile and analyze nutrition research. These agencies reach conclusions that serve the general public. The recommended dietary allowance (RDA) for protein for adults is 0.8 g/kg per day (Institute of Medicine, 2005). This means an adult weighing 150 lbs (68 O Odeficiency.

D kg) will require 54g of protein per dayG to prevent This amount represents a baseline level for intake and does not necessarily mean this is the optimal level of protein for all individuals. There are N E S !and should several situations when additional protein mayW be needed be prioritized, for example for: • athletes and active individuals; • patients recovering from illness or surgery; • older individuals; and • during pregnancy and lactation.

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A different and often simpler way to estimate protein needs is to Uninsured or Uninsured or Age 45-7 use the acceptable macronutrient distribution range (AMDR) of undersinsured 10 percent to 35 percent of total calories. This would mean an indiunder 45 may Underinsured Age 45-75 Uninsured: No public/private insurance vidual eating 2,000 calories per day should eat anywhere from 50 to under 45 may qualify Uninsured: Undersinsured: High deductible plan 175 grams of protein per day. This is a wideinrange, but many people some cases No insurance. withpublic/private out-of-pocket Y Omaximums U M A Ygreater Q U Athan LIFY FOR A FREE find it easy to aim for eating a level of protein somewhere in the mid5% individual annual income Underinsured: Uninsure dle of the AMDR. A helpful guide for most people is to aim to get COLONOSCOPY IF YOU ARE: around 20 to 30 grams of protein at breakfast, lunch and dinner. For Uninsured: N High deductible plans example, a meal of 4 ounces of grilled chicken, half a cup of cooked Underinsured brown rice and 1 cup of steamed broccoli contains around 30 grams out-of-pocke No Medicare Part B Age 45-75 of protein. Besides lean meats, other high-protein foods include dairy under 45 may qualify in come cases individual inc Coverage products, eggs, tofu, beans, nuts and seeds. Fortunately, eating a sufficient amount of protein in your daily diet can be accomplished no SCREENING SAVES LIVES matter your dietary preferences or restrictions.

A Kentucky A Kentuc Uninsured or Underinsured Some research linked increased protein intake with weight loss.

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This program is funded by the includes legal Resident Uninsured: No public/private health insurance 2015 review in the American Journal of Clinical Nutrition reported Kentucky Underinsured: High deductible Colon plan withCancer green card ho Includes Legal Immigrants: moderately high protein diets – 1.2 to 1.6 grams of protein per kiloout-of-pocket maximums greater than 5% of work/student Call 859-309-1700 or 877-597Screening Program green card holders gram of body weight – support weight loss while preserving muscle individual income refugees work/student visa 4655 mass. This is partly due to protein’s ability to curb hunger and keep A Kentucky refugee to discuss eligibility! you feeling full longer.

A Kentucky Resident Resident Your dietary protein needs may vary throughout your lifetime.

CREENING For most people, it’s unnecessary to be hyper-focused on calculatincludes legal immigrants: Includes S Legal green card holders ing exact protein needs. Focusing on building a plate at each meal Immigrants: BUT ONLY IF YO work/student visas that incorporates at least one protein-rich food can help you meet refugees • green holders your protein needs and keep you feeling full and satisfied until yourFunding provided by: C A L L card 859 .309.1700 Don’t let cost keep you from being next meal.

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• refugees You may qualify S C R E Efor N I NaG free SAVES LIVES About the Authors:

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This article was 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 with faculty advisor Dr. Sara Police.

References:

• Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. The National Academies Press. 2005, https://doi. org/10.17226/10490.

• Heather J. Leidy, Peter M. Clifton, Arne Astrup, Thomas P. Wycherley, Margriet S. Westerterp-Plantenga, Natalie D. Luscombe-Marsh, Stephen C. Woods and Richard D. Mattes. The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition, Volume 101, Issue 6, June 2015, Pages 1320S–1329S, https://doi. org/10.3945/ajcn.114.084038

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SHOULDER INJURIES REQUI R E E AR LY T RE AT M E NT

A SIMPLE SHOULDER INJURY CAN TURN INTO A MAJOR ISSUE IF LEFT UNTREATED.

By Theresa Hobson, PT, Family Practice Associates

Y

ou shrug them; you give your children ceiling-scraping rides on them; you sling your purse or back pack on them. Shoulders are an amazing part of the anatomy. They consist of several bones, including the scapula or shoulder blades; the humerus (the upper arm bone); and the clavicle (collarbone). Because it is a ball-and-socket joint with a wide range of movement – it’s the most mobile joint in the body – the shoulder is susceptible to different types of overuse injuries, bursitis, rotator cuff problems and shoulder impingement. There are also fractures, dislocations and other more emergent shoulder problems. In cases of falls, trauma or shoulder pain associated with factors of a possible heart attack, get care immediately.

Now that spring is right around the corner and the days are getting longer with more time for recreational activities, many of you may experience shoulder pain. It may be an acute, sharp pain or a dull pain, depending on how you move your arm or sleep. Sometimes doing nothing at all may cause pain. It is important to realize some shoulder pain can come not only from the soft tissue structures themselves, but also from the cervical spine. This is known as referred pain. A strain to the neck can cause nerve irritation or soreness and pain in the shoulder structures.

Muscles and other soft tissue surrounding the shoulder blade and shoulder itself can be injured with repeated movements or intense use,

especially after several months of nonuse. If the issues you are experiencing do not improve after a few days or the pain increases, you may want to seek medical attention from your primary care physician. At Family Practice Associates, we will get you in to our walk-in clinic and/or to your regular provider, who will then refer you to our physical therapist, Theresa Hobson. She will evaluate you and treat you based on the assessment findings and the acuteness and irritability of your injury. Most shoulder issues can be treated without pain medication through manual therapy, including IASTM, dry needling, assisted motion and resetting of the joint and capsule as well as modalities such as electrical stimulation and cryotherapy. You’ll also receive information about rest and activity modification. Often following an injury, simply exercising the proper way with proper movement is all one needs to improve function.

“Often I see patients shrugging their shoulder to help it move again, thus using other muscles to compensate and utilizing poor technique, which then becomes habit,” Hobson said. “This type of compensating can actually extend the healing process of the affected tissues due to poor mechanics.” It is important to get this corrected as soon as possible to preserve mobility of the joint and surrounding structures, especially if pain symptoms persist with limited motion of the extremity involved. A simple shoulder injury can turn into a major issue if left untreated. Seek treatment as quickly as possible if your shoulder issue continues and especially if it worsens over time.

ABOUT FAMILY PRACTICE ASSOCIATES OF LEXINGTON TWO LOCATIONS: 1775 Alysheba Way, Ste. 201 and 615 East Brannon Road, Ste. 100 • 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.

Q: How many Central Kentuckians read Health&Wellness Magazine every month?

A: 75,000 Health&Wellness Magazine can be found in 20 central Kentucky counties and is distributed to over 90% of medical facilities, including chiropractor, eye doctor and dentist offices. Readers can also pick up their FREE copy at most grocery and convenience stores as well as many restaurants throughout Central KY.

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General Dentistry.

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MAIL-ORDER ALIGNERS

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n the past few years, there has been an increase in the number of companies offering direct-to-consumer or mail-order aligners. These companies sell their products to customers who are interested in straightening their teeth. They ship custom aligners directly to homes.

While in theory this sounds like a benefit due to the convenience of being able to start orthodontic treatment without leaving your house, there are some precautions to consider before trying.

Some companies ask customers to take their dental molds to create custom aligner trays. Creating dental molds without training or prior experience may result in inaccurate molds, which in turn could cause potential issues with aligner trays. Other companies have physical locations, such as stores in malls, where staff are available to scan a customer’s teeth with a three-dimensional intra-oral scanner. Using a scanner not only allows for the capturing of the shape and position of a person’s teeth, but also allows for the obtaining of a person’s bite – the way their teeth fit together when their jaw is closed. Once consumers start treatment, they may not provide photos or feedback to their assigned dentist for up to 90 days.

It’s important to realize these scanners do not capture any information regarding the general health of the teeth, gum tissues, the bone surrounding the teeth or the joints in the mouth area — all essential factors to consider before moving teeth. Also, a 90-day window for checkins can allow a variety of issues to manifest and worsen before being addressed. While direct-to-consumer aligners can move teeth, doing so without proper diagnosis and treatment planning can lead to permanent damage that can be avoided if treatment is administered via an expert in moving teeth — an orthodontist.

Earlier this year, California established a law to protect consumers, requiring all teledentistry patients to acquire an X-ray or diagnostic bone scan before starting dental treatment. Other states may follow.

Orthodontists familiarize themselves with the relationship of a patient’s teeth and surrounding bone and structures before creating a personalized treatment plan. Often this starts with a free initial consultation in the orthodontist’s office, followed by a diagnostic appointment where various X-rays and other information are collected. From there, orthodontists will create a personalized treatment plan and discuss options with the patient, including whether additional dental services should be considered before orthodontic treatment, what type of orthodontic appliance might work best for the patient’s needs and what results to expect at the end of treatment.

Upon starting treatment with an orthodontist, patients will generally visit with their doctor every four to six weeks to ensure treatment is progressing as needed and to receive any necessary adjustments to their dental appliance. Doctors will also monitor the patient’s general oral health and communicate with a general dentist should the patient develop issues such as gum inflammation or a cavity. While this may lack the convenience factor of direct-to-home options, it helps avoid potential permanent damage such as gum recession, tooth and bone loss and worsening of the patient’s bite that could occur if treatment is not monitored in person by a professional.

If a mail-order aligner patient feels their teeth are a little straighter following treatment, but this gain has come at the cost of creating a worse bite or bringing about a situation where their jaw doesn’t close as well, they haven’t gained anything.

Moving teeth without taking proper pretreatment records, including X-rays

MAY LEAD TO: • •

• • •

EXCESSIVE LOSS OF BONE AROUND TEETH. GUM RECESSION, A SHRINKING OF THE GUMS, WHICH CAN BE UNAESTHETIC AND CAN CAUSE SENSITIVITY TO COLD WORSENING OF THE BITE OR HOW THE MOUTH FITS TOGETHER WHEN CLOSED TOOTH LOSS ISSUES WITH STRAINED MUSCLES IN THE JAW AND NECK AREA

Unsupervised tooth movement can cause damages that are more complex than tooth misalignment. Before choosing a direct-to-consumer aligner option, ask yourself a question: What other medical treatment would you undergo without in-person pretreatment evaluation or ongoing in-person supervision from a medical professional? In short, when seeking orthodontic treatment, you need an expert that can deliver desired realistic esthetic results without causing any damages to oral tissues and structures.

Remember, orthodontic treatment is not a product or device. Orthodontic treatment is a professional medical service.

About the Author

Dr. Mohamed Bazina is an assistant professor at the University of Kentucky College of Dentistry and a Diplomate with the American Board of Orthodontics. His interests include orthodontics, 3D imaging and craniofacial orthodontics. 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.

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THERE'S A NEW CHURCH IN LEXINGTON. CALLING PEOPLE TO A HEALTHY LIFE IN JESUS CHRIST

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Walking Speed Can Indicate Aging Speed

The walking speed of someone 45 years old is a good indication of how their brains and bodies are aging, according to Duke University researchers. Slow walkers appear to be aging more rapidly. They perform worse on physical and mental tests and have lost more brain volume in middle age than their peers with a quicker walking pace, according to Terrie Moffitt, senior researcher and Duke professor of psychology and neuroscience. In a study, middle-aged people who walked slower than 3.6 feet per second ranked in the lowest fifth when it came to walking speed and were already showing signs of rapid aging, according to Dr. Stephani Studenski, a geriatrician with the University of Pittsburgh School of Medicine. “It takes many body systems to walk well,” Studenski said. “It takes a good heart, lungs, nervous system, strength, musculoskeletal system and a variety of other things. Gait speed summarizes the health of all your body’s systems.” Gait-speed tests, a standard part of geriatric care, are regularly given to people aged 65 and older. “The slower a person walks, that is a good predictor of impending mortality,” Moffitt said. She and her colleagues suspect giving gait tests earlier could serve as an indicator of how well middle-aged people are aging. To test this, the researchers reviewed a long-term study of nearly 1,000 people born in 1972-1973 in Dunedin, New Zealand. These people were tested regularly for a wide variety of medical concerns since birth. Moffitt’s team tested their walking speed by having each repeatedly walk down a 25-foot-long electronic pad – first at their normal pace and then as fast as they could. They were also asked to walk as fast as possible while reciting the alphabet backward. They received many different aging tests normally used in geriatric clinics, as well as a variety of mental and physical tests, such as balancing on one foot. Finally the participants had MRI brain scans to test brain volume (a shrinking brain has been linked to dementia and Alzheimer’s disease). The findings showed people in the lowest fifth for walking speed had signs of premature and rapid aging. The slower walkers also looked older to a panel of eight screeners asked to guess participant’s ages from a facial photograph.

Middle-aged people with a slower gait could try eating healthily, exercising, quitting smoking and maintaining better control over risk factors such as high blood pressure and elevated cholesterol, according to Studenski and Moffitt. The findings were published online in JAMA Network Open on Oct. 11, 2019.

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By Angela S. Hoover, Staff Writer

Rare Childhood Disease Afflicted Dinosaurs

Langerhans cell histiocytosis (LCH) is a rare but painful disease. Benign tumors suddenly appear in the bones of children aged 2 to 10 years. Usually these tumors disappear without intervention. An LCH tumor has been found in the fossilized tail of a young, grasseating herbivore dinosaur that lived on a prairie in southern Alberta, Canada, 66 to 80 million years ago.

This is the first time the disease has been identified in a dinosaur. The surprising findings from researchers at Tel Aviv University (TAU) indicate the disease is not unique to humans and has survived for more than 60 million years. “These kinds of studies, which are now possible thanks to innovative technology, make an important and interesting contribution to evolutionary medicine, a relatively new field of research that investigates the development and behavior of diseases over time,” said Prof. Israel Hershkovitz of TAU’s Department of Anatomy and Anthropology and Dan David Center for Human Evolution and Biohistory Research. “We are trying to understand why certain diseases survive evolution with an eye to deciphering what causes them in order to develop new and effective ways of treating them.” A study on this discovery was published in Scientific Reports on Feb. 10.

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april events APRIL 2020

Submit your healthy event listings: brian@rockpointpublishing.com

Daily Centered Community Space 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

Mondays APRIL THRU JUNE

Mindfulness-Based Stress Reduction (MBSR)

ongoing Mondays Post-partum Support Group with Sarah Wylie Van Meter

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.

The “gold standard” mindfulness program worldwide. Relax the body, quiet the mind, open the heart. 8 week course on Mondays 6:00-8:30 PM. Orientation April 6th. Learn to promote resilience, prevent burnout, cultivate compassion and manage stressrelated 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.

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.

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.

Tuesday/Friday Gentle Community Yoga w/ 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,

Mondays Mindfulness Meditation with Brent Oliver

Every Monday 8:00pm-9:00pm at Centered Studio, 309 N. Ashland Ave. Suite 180 in

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In an effort to contain the COVID-19 outbreak, many events have been canceled or delayed. Check online for up-to-date information.

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N AT U R E ' S

Cardamom ALL HAIL THE QUEEN OF SPICES

By Tanya Tyler, Editor Health&Wellness If you’re a fan of chai (spiced tea), you’re probably already familiar with cardamom. This “queen of spices” is a common ingredient in Indian cooking. Its distinctive flavor complements both sweet and savory dishes. It is also used in baking traditional breads and sweets in Sweden, Norway and Finland. These countries are some of the top worldwide cardamom consumers. The first written instance of the word cardamom was seen in the list of flavorings on spice tablets found among palace archives in the House of the Sphinxes in Mycenae.

Cardamom is made from the small seed pods of several plants that are in the ginger family and are native to the subcontinent of India and Indonesia and subtropical Asia. Today it is also cultivated in Malaysia, Tanzania and Guatemala, which has become the biggest producer and exporter of cardamom in the world. Cardamom is the third-most expensive spice per weight in the world, following vanilla and saffron.

The two main types of cardamom are true or green and black (Nepal) cardamom. Green cardamom is called white cardamom when it is bleached. Black cardamom is native to the eastern Himalayas. Both types are used to flavor both food and drink. Both often serve as garnishes for rice and other dishes, and individual seeds are sometimes used like chewing gum because they can freshen breath. Green cardamom can also be smoked. In the Middle East, cardamom seeds are typically ground with coffee beans to create a popular drink. Cardamom is also found in the spice mixture garam masala, which features cinnamon, nutmeg and cloves.

B E A U T Y

Cardamom is called a “super” spice because it contains high levels of beneficial minerals and vitamins such as calcium, magnesium, iron, riboflavin, niacin and vitamin C. The cardamom seeds and oil from the seeds are used to make medicine. Cardamom has been used for digestive concerns, including heartburn, irritable bowel syndrome, constipation and diarrhea. It also helps with common cold, bronchitis, urinary infections and high blood pressure. Cardamom contains cancer-fighting phytochemicals with anti-inflammatory and antibacterial properties that are said to treat intestinal spasms, kill some bacteria and reduce swelling. Cardamom extract has proven effective in disrupting bacteria that can lead to gum disease. However, people who suffer from gallstones should not take cardamom in amounts greater than those typically found in food, according to WebMd. The cardamom seed can trigger gallstone colic. (Of course, as always,

you should consult your primary care provider before using cardamom medicinally. Medical News Today says large and controlled human studies are necessary before healthcare professionals can recommend cardamom to treat medical problems.)

One study showed cardamom essential oil was effective in killing several different types of bacteria and fungi. Research is being conducted to see if the oil could be a component in new antimicrobial drugs. Cardamom essential oil can be diffused to improve breathing or to ease congestion. Inhaling it promotes relaxation. So next time you feel a little stressed out, give yourself a royal treatment with the queen of spices.

Sources and Resources

• Health Prep (www.healthprep.com) • The Spruce Eats (www.thespruceeats.com) • WebMd (www.webmd.com)

Cardamom is the third-most expensive spice per weight in the world.

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Compiled by Angela S. Hoover, Staff Writer

Food Affects Each Person’s Gut Bacteria Differently

New Arsenic Compounds Discovered in Rice Fields

The types of foods we eat affect the makeup of our gut microbiomes. Yet the same food can have different effects in different individuals. The specifics of how diet influences a person’s gut is still a mystery. “A lot of the response of the microbiome to foods is going to be personalized because each person has that unique mixture (of microbes) that’s special only to them,” said Dan Knights, a computational microbiologist at the University of Minnesota. Gut microbes have a major influence on health, from losing weight to heart disease and even the immune system. But the connection of the microbiome and health is poorly understood. In a very detailed “shotgun metagenomics” analysis – taking random samples of the genetic sequences in the microbes of fecal material to determine which species and what genes the sequences came from – the researchers could predict changes in the microbiome based on what a participant had eaten in the previous days. For each person, they found a median of nine specific relationships between a type of food and specific gut microbiome changes. The team found more than one research participant shared 109 total food-gut microbe relationships, but only eight were shared by more than two. In one participant, eating a particular vegetable caused a specific group of bacteria to multiply greatly, but in another participant, eating the same vegetable could eliminate that same bacteria group. “There are very clearly other sources of variation in the microbiome in addition to the foods we eat,” Knight said. The findings were published in the journal Cell Host & Microbe on June 12, 2019.

Researchers from the University of Bayreuth and scientists from Italy and China have for the first time systematically investigated under which conditions and to what extent sulphurcontaining arsenic compounds are formed in rice-growing soils.

To date, these thioarsenates have not been taken into account in assessments of the health effects of rice consumption. Bayreuth environmental geochemist Britta Planer-Friedrich developed a new method to reliably detect thioarsenates in rice soils.

Routinely used methods to monitor arsenic in rice fields have not been able to detect sulphur-containing arsenic compounds or distinguish them from oxygen-containing arsenic compounds. At least one organic sulphur-containing arsenic compound discovered in rice fields is already known to be carcinogenic. It is important to specifically detect organic sulphur-containing arsenic compounds and examine them for toxicity. The researchers presume these compounds have been confused with non-toxic organic oxygenated arsenic compounds due to the inadequate measurement procedures. Planer-Friedrich calls for legally defined limits to be set for all toxic arsenic compounds. Presently, there is only a legal limit for inorganic oxygenated arsenic compounds, which are still categorized as non-toxic. With this new measuring method, the researchers observed the formation of sulphur-containing arsenic compounds over long periods in rice fields in Italy and China. “Our further studies will show whether thioarsenates as a whole represent risk or an opportunity for the production of rice containing the lowest possible amounts of arsenic. Only then can further directives for water or soil management in rice fields and the targeted breeding of new rice varieties be developed,” PlanerFriedrich said. The results were published in the journal Nature Geoscience in February. (Source: Environmental News Network)

The specifics of how diet influences a person’s gut is still a mystery.

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Integrative Medicine.

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April 2020 | Read this issue and more at www.healthandwellnessmagazine.net |

HandWmagazine

MINDFULNESS RESOURCES FOR THE

PANDEMIC OF STRESS

We are all in this together. Be safe. Be mindful. Be hopeful. Be kind.

W

e have always been in this life together. As we all worry about the coronavirus pandemic, our health and safety, our loved ones and the vulnerable people in our society, let’s look at some ways you can manage your stressful emotions and help others do so, too. If you regularly practice any of the following mindfulness practices, it may help you and others manage the pandemic of stress, anxiety, fear and panic. Discuss your interest in these self-care exercises with your medical or mental health provider before using them to treat any symptoms.

Mindfulness-based stress reduction (MBSR) is the leading behavioral intervention for managing stress in your work life, personal life, caregiving and living with chronic conditions.

Mindfulness-based cognitive therapy (MBCT), which combines MBSR with cognitive behavioral therapy, can relieve anxiety and depression for many sufferers. The creators of MBCT offer you six free guided meditations from their book Mindfulness: Finding Peace in a Frantic World. See their website (below) for full details and audio recordings.

1. Mindfulness of Body and Breath (8:08). Mindfulness of the body is the first foundation of mindfulness practice. Mindfulness of the breath is closely related as the breath moves in and out of the body. You can train yourself to be present and bring your attention back to the body and breath when your mind wanders off to focus on other sounds and thoughts.

2. Body Scan (14:45).

Experiencing sensations in the body, rather than thinking about or judging or analyzing them, trains the mind to pay attention – the fundamental skill in mindfulness practice.

3. Chocolate Meditation (4:43).

This eating meditation can be done with a raisin or date or any food. All sense perceptions (touching, seeing, hearing, smelling, tasting) are used to help you connect to this moment, the complexity of eating and the wisdom of your body.

4. Sounds and Thoughts (8:03).

You can learn to recognize just how fleeting are sounds and thoughts, unless you get hooked and stuck on them by wanting/liking or not wanting/not liking them. You can learn to simply observe without emotional reactivity as sounds and thoughts come and go, like clouds drifting across a windy sky.

5. Befriending Meditation (9:37). You can cultivate a sense of kindness toward yourself, including your happy/confident self and your anxious/fearful self. You can learn to genuinely and unselfishly wish yourself well and extend that self-kindness to others.

6. The Three-Minute Breathing Space (3:27). This brief meditation can be practiced almost anywhere/anytime, weaving meditation into daily life at home or work. Even three minutes daily is infinitely better than no practice and nurtures a self-care antidote to life’s hurrying and worrying.

In addition to the above six practices from MBSR/MBCT, here are more practices for your toolkit of self-care skills.

• Slowing down and being.

Regularly shifting from your busy-doing mode to your restful-being mode helps heal your mind and body. Slowing down mentally and physically at regular intervals throughout the day can be as simple as pausing to take one mindful

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breath before you turn on the computer, as you sit at the traffic light, as you begin a meal, as you simply be with people or pets with no agenda other than being. Slowing down does not have to take extra time. It simply takes remembering to slow down.

Journaling about your emotions. Emotional journaling is therapeutic for many people, sometimes as much as counseling and medication.

Daily write about any and all emotions – pleasant and unpleasant – without holding anything back. You can save or destroy what you write. The point is to get the emotions into the light of your own awareness. It may be helpful to dialogue with the emotion, actually writing down both sides of a conversation between you and fear, worry or anxiety.

You may discover things about these unpleasant emotions that help you relate to them more effectively.

Practicing gratitude. Daily count your blessings – the fact that you woke up today, the wisdom of your body, having enough to eat, shelter, clothing, health professionals and community members helping us stay safe (see What Went Well below).

Connecting to meaning and purpose. Read inspirational material. Create an altar in your home. De-clutter and ask yourself what is really necessary and what can be given away.

Write or draw your intuitive response to the question: Why am I here?

Seeking kindness and friendliness. Intentionally train your mind to notice the acts of kindness all around you.

Recognize the public health recommendations are acts of compassion for everyone.

Call or email friends and family. Send an old-fashioned letter. Donate to worthy causes. Check on neighbors and co-workers. Volunteer.

Practice self-compassion as the foundation for compassion for others. Say to yourself, “May I be safe. May I be well. May I be happy. May I be peacefully at ease.” Then say the same for others.

• Connecting to nature. Feel the sun coming in the window.

See springtime blooming. Get outside. Take a mindful stroll around your neighborhood.

RESOURCES

1. Mindfulness: Finding Peace in a Frantic World http://franticworld.com/freemeditations-from-mindfulness/ 2. What Went Well Practice (3 Blessings) https://www.youtube.com/ watch?v=RT2vKMyIQwc 3. Here is a link to 12 recordings I made for patients and students: http://www.mindbodystudio. org/?page_id=1594

About the Author: Dr. John Patterson is past president of the Kentucky Academy of Family Physicians and is board certified in family medicine and integrative holistic medicine. He is on the family practice faculty at the University of Kentucky College of Medicine, Saybrook College of Integrative Medicine and Health Sciences (Pasadena) and the Center for Mind Body Medicine (Washington, D.C.). He operates the Mind Body Studio in Lexington, where he offers individual consultations and group classes in stress management, mindfulness and relaxation training.

He can be reached through his website at www.mindbodystudio.org.

ABOUT MIND BODY STUDIO Mind Body Studio

517 Southland Drive, Lexington • 859.373.0033 • www.mindbodystudio.org Offering integrative medicine consultations and experiential health and wellness education to help you mobilize your natural healing ability by integrating mind, body, spirit and our relationship with each other and the earth.

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