Health&Wellness December 2020 by Rockpoint Publishing

PLEASE TAKE ONE M

Vol. 18 • Issue 3 • December 2020

H E A LT H Y H O L I D AY S

S H O W YO U R HEART SOME

DIET, SLEEP & EXERCISE LEARN HOW TO TAKE OPTIMUM CARE OF YOUR HEART

ALSO INSIDE Fun Heart Facts!

Tips for Good Night's Sleep

Is It COVID-19 or the Flu?

“With True Health Solution Breakthroughs, You Can ELIMINATE Diabetes, Neuropathy, Hypertension, Over-Weight, Pain & MORE!” BEFORE TRUE HEALTH SOLUTIONS

AFTER TRUE HEALTH SOLUTIONS

Robert, age 62, started with Dr. Miller in February, 2020. Within just 5 months he Eliminated High A-1C, Eliminated High Blood Pressure, Lost over 58 lbs, Eliminated Sciatic Nerve Pain and Has More Energy! Q: Robert, why did you go to Dr. Miller? A: “I heard Tom Leach (6.30AM radio) talk of Dr. Miller and the results he gets. I was on about 7 drugs a day, which I hated to take, and my health was getting worse. I really needed to do something to get my health and life back.” Q: You’ve been seeing other medical doctors, what about Dr. Miller was different? A: “Dr. Miller makes everything very clear as to what is causing the poor health issues and what exactly needs to be done to eliminate what is causing poor health. Dr. Miller really takes the time to listen and looked at my whole health history.” Q: What did Dr. Miller do to find out what’s not working correctly in your body? A: “Dr. Miller has an amazing blood panel lab he orders through Lab Corp. Then he does a ‘Computer Assessment’ that uncovered exactly what was causing my High A-1C (Type 2 Diabetes), Hypertension, Over-Weight and Sciatic Nerve Pain. It’s really very impressive.” Q: Robert, what did Dr. Miller recommend for you to Eliminate Your Poor Health Issues?

A: “Dr. Miller laid out a very clear plan, he makes it all very clear and started off by seeing me every week to ensure I would win and walk away from all these diseases. I’m really happy with how he treats me as a patient. And my Sciatic Nerve Pain is GONE!” Q: What are the results of your treatment from Dr. Miller? A: “My results are very satisfying! The change has been remarkable! Not only got my health back, I dropped so far over 58 lbs! I highly recommend Dr. Miller.”

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(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.

FEATURES The Amazing Heart: Don't You Learning New Things? Do You Know the Signs of a Heart Attack? Heart-Healthy Eating: What You Eat Matters Heart Failure Changes the Structure of the Heart Sleep Helps Heart Health Is It COVID-19 or the Flu?

COLUMNS 9

ELDER LAW: Don't be Afraid to...

INTEGRATIVE MEDICINE: Mindfulness is Heartfulness

FAMILY DOC: Family Practice Associates of Lexington Earns National Recognition

DEPARTMENTS 20 24 28 31

EVENTS CALENDAR PET HEALTH NATURE'S BEAUTY FOOD BITES

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.

4 6 10 12 17 27

CONTENTS

DECEMBER 2020: HEART HEALTH

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Dear Friends, The heart is a truly amazing organ. It begins to beat even before you are born and continues to beat throughout your lifetime. Once you appreciate just how the heart works and just what it does, you begin to realize you need to take care of it. That’s what this month’s issue of Health&Wellness is all about: taking optimum care of your heart. You’ll discover ways to keep your whole body healthy through diet and exercise; you’ll learn about the symptoms of heart attack (did you know the symptoms are different for women and men?); and gain an understanding of what medications can help if you develop heart failure. and keep it going strong! your Here’s to your health, Tanya

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THE AMAZING

Don’t you By Health & Wellness Staff

FACTS

learning new things!

The heart is pretty amazing. It begins to beat before you’re even born and continues working practically nonstop all throughout your life. About the size of your adult fist, the heart is the engine that keeps your body going.

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CHAMBERS

The heart is made up of four chambers: the left atrium, the right atrium, the left ventricle and the right ventricle.

BLOOD

Blood that leaves the heart is carried through arteries. The main artery leaving the left ventricle is the aorta. The main artery leaving the right ventricle is the pulmonary artery.

VEINS

Blood going towards the heart is carried through veins. There are 60,000 miles of blood vessels in the body.

HEARTBEAT

The heart beats 100,000 times a day.

A woman’s average heartbeat is faster than a man’s by almost 8 beats a minute.

6. 7.

PUMP VALVE ATTACKS DEPESSION CORNEAS MUMMIES

The heart pumps 1.5 gallons of blood per minute. The beating sound you hear is the clap of valve leaflets opening and closing.

The most heart attacks occur on Christmas

Day, followed by Dec. 26 and New Year’s Eve.

Depression increases your risk for a heart attack, especially if you’re a woman.

10.

Every cell in the body gets blood from the heart, except for the corneas.

11.

Heart disease has been found in 3,00-year-old mummies.

12.

Daniel Hale Williams performed the first open-heart

SURGERY 1 POUND surgery in 1893. Williams was one of the few black cardiologists in the United States at the time.

13.

The human heart weighs less than 1 pound, but a man’s heart, on average, is 2 ounces heavier than a woman’s heart.

Sources: Cleveland Clinic (www.health.clevelandclinic.org) | Healthline (www.healthline.com)

December 2020

DO YOU KNOW THE

SIGNS OF A HEART ATTACK? By Peggy Lord, Staff Writer A heart attack is a medical emergency. It is a circulation problem that occurs when blood flow to the heart is blocked by a clot, starving the heart of oxygen and nutrients. Without blood, tissue loses oxygen and dies. This can damage your heart or lead to an abnormal heart rhythm or heart failure. The heart usually does not stop beating during a heart attack, but the longer the person goes without treatment, the greater the damage to the heart. It is important for everyone to learn the signs of a heart attack. Heart attack signs can vary. The classic scenario is experiencing crushing chest pain, but women

are more likely to have no chest pain at all when they have heart attacks. That’s why it’s so important to know your own risk factors for a heart attack, said Paul A. Jones, MD, FACP, FACC, medical director for Franciscan Health Cardiovascular Services in Northern Indiana and South Suburban Chicago. “The better we educate the public on knowing the risk factors, the higher the likelihood they would be more in tune to some of the potential signs and symptoms of a heart attack,” he said.

Don’t disregard the signs of a heart attack, no matter how unlikely it seems to be.

Heart attack risk factors include: Age. Men age 45 years or older and women age 55 years or older are more likely

to have a heart attack than younger men and women. Tobacco Use. This includes not only smoking but long-term exposure to secondhand smoke. High blood pressure. Over time, high blood pressure can damage the arteries that lead to your heart. High blood cholesterol or triglyceride levels. As your blood cholesterol rises, so does your risk of coronary heart disease. When other risk factors such as high blood pressure and tobacco smoke are also present, the risk increases even more. Obesity. People who have excess body fat – especially if much of it is concentrated at the waist – are more likely to develop heart disease and stroke, even if they have no other risk factors. Losing just 10 percent of your body weight can improve this factor.

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Diabetes. Diabetes increases the risk of heart disease and stroke, even if glucose levels are under control. If blood sugar is not under control, the risks are even greater. Lack of physical activity. People who exercise regularly have better heart health. Being active contributes to lower blood pressure. Stress. The way you respond to stress can increase your risk of a heart attack. Alcohol. Drinking too much alcohol can raise blood pressure and increase your risk for cardiomyopathy, stroke, cancer and other diseases.

Talk to your doctor if you or a member of your family shows any signs of early heart disease. Early detection and treatment can save lives. Don’t disregard the signs of a heart attack, no matter how unlikely it seems to be. Call your local emergency number or 911 right away. Every minute counts. Paramedics can begin treatment when they arrive — much sooner than if someone drove you to the hospital. They are also trained to revive someone whose heart has stopped. The sooner you get to an emergency room, the sooner you can get treatment to reduce the amount of damage to the heart muscle.

COMMON HEART ATTACK SYMPTOMS FOR: Men and Women

• Chest pressure, pain or discomfort • Feeling dizzy • Rapid or irregular heartbeat • Shortness of breath • Back, neck, arm or jaw pain

References

• American Heart Association (www.heart. org) • Franciscan Health (www.franciscanheath.org) • Mayo Clinic (www.mayoclinic.org)

About the Author: Peggy Lord, M.A., is a retired educator, both in the public schools and as a professor of education.

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LIVING DURING A PANDEMIC

DON'T BE AFRAID TO... By Mikel D. McKinley, Attorney

Move.

Don’t be afraid to move. I’m not just talking about your yoga class, I’m talking about your residence. If you are living at home alone, or you need help with some of your ADL’s (activities of daily living), don’t be afraid to go visit that assisted living facility that you’ve been wondering about. In general, I am a huge fan of assisted living. The right facility can provide a social atmosphere, care when you need it (without being pestered when you don’t need it), gourmet food (as opposed to soup and crackers that you make at home) and peace of mind that if you need something you can get it (without having to ask your children for help). The best thing about these facilities is that, often, they keep you out of the full-skill nursing home all together. Every Assisted Living community that I would recommend to a client has taken extraordinary precautions to ensure the safety of their residents. With the right preparation, there is no reason not to schedule a visit to see what you are missing. Furthermore, with the pandemic scaring everyone away, there has never been a better time to negotiate rates and take advantage of move-in-specials.

Seek Medical Treatment.

Don’t be afraid to seek medical treatment. If you are feeling poorly, or it’s time for your cancer screening or checkup, GO DO IT! Don’t let the fear of Covid cause you to contract something even worse. The survivability of most diseases depends on how early you start treating them. How silly you will feel if, in an effort to avoid Covid, you die from a cancer that could have been cured if you only knew about it. Remember, a strong immune system might allow you to beat Covid if you do catch it. So, keep exercising, eating right, and going to the doctor when you should.

Receive Help at Home.

Don’t be afraid to receive help at home. I have a client that, as soon as the Covid fear started, stopped allowing caregivers into her home. This particular client lived at home with her husband who was in bad health and she was trying to take care of him by herself. My Elder Care Coordinator found out, during one of her routine assessments, that the client had prevented anyone from coming into her house, including her own son. Neither her nor her husband had been eating properly and I’m not sure when they had last bathed. I hate to think what would have happened if not for my Elder Care Coordinator finding out about the situation and getting me involved. Had the situation continued as it was, one or both of them would have had to go to a nursing home or worse. In my experience, many people end up in a nursing home when they could have avoided it. If you get the help you need when you need it, either at home or in assisted living, often you can avoid going to the nursing home all together.

Ask For Help.

Don’t hesitate to ask for help if you need it. Most of our older generation are very concerned about being a burden to their children. As a result of that concern, they don’t communicate their need for help when it arises. If you are an elderly person, don’t be afraid to ask for help. You will be a far greater burden to your children if, due to stubbornness or embarrassment, you end up being hurt or sick because you wouldn’t ask for help. If you have a parent or grandparent who is elderly, don’t assume things are fine just because they say so when you ask. You need to go see for yourself. Discover how often your loved ones are bathing. Check the refrigerator for expired food. See if they can still prepare meals for themselves.

LIVE!

Don’t be afraid to live. When Covid 19 first hit, our office was inundated with requests to create simple wills. It was as if all these people went through life, up to this point, without knowing they were going to die someday. My initial reaction was like Bruce Willis’ line in Die Hard; “Welcome to the party pal!”. Of course, you are going to eventually die. If Corona doesn’t get you, something else surely will. So that begs the question, “Should you be afraid?”. My answer is “NO!” I’m not suggesting that you act foolishly and take unnecessary risks, but you still have to live your life. If you are fortunate enough to have outlived the possibility of dying young, don’t spend the remaining days of your life living in fear. Remember; stress, fear, loneliness, seclusion and depression can also kill you. At your age, you had better start living and live your best life now!

ABOUT Protecting Legacies and Empowering Elders | Phone: (1-888-9Legacy) or 1-888-953-4229 | Fax: 866-823-0490 Email: eldercare@eldercarelegacy.com | Hours of Operation: Mon–Thu 8:30am–4:30pm, Friday 8:30am–4:00pm, Sat–Sun Closed

December 2020 | Read this issue and more at www.healthandwellnessmagazine.com |

HEARTHEALTHY EATING WHEN IT COMES TO YOUR HEART, WHAT YOU EAT MATTERS By Peggy Lord, Staff Writer

We’re all motivated differently, but most of us share a goal of being healthy. Eating a healthy diet is one of the best weapons you have to ensure a healthy heart. What you eat – and how much – affects other risk factors, such as cholesterol, blood pressure, diabetes and being overweight. When it comes to your heart, what you eat matters.

HandWmagazine

ou may already know eating certain foods can increase your risk for heart disease, but you may find it’s often tough to change your eating habits. Here are some hearthealthy diet tips to help you change unhealthy eating habits or fine-tune your current eating practices. This strategy can shape up your diet as well as your heart and waistline. As you plan your food choices for each day, base your selection on these guidelines: • Choose foods from all of the food groups, especially those that are lower in calories and rich in vitamins and minerals • Eat less saturated fat. Cut back on fatty meats and high-fat dairy products. Limit food such as pizza, burgers and creamy sauces or gravy. Choose foods with unsaturated fats, such as seafood, nuts, seeds, avocados and oils. • Cut down on sodium (salt). Read the nutrition facts label to help you choose foods that are lower in sodium. Try buying the low-sodium or no-salt-added canned soups and vegetables and packaged meals, snack foods and lunch meats. • Choose food that has less sugar and trans fat. Processed foods often contain trans fat and too much salt. Foods made with shortening also will contain trans fat. These include cookies, crackers, chips and many snack foods. • Eat only as many calories as you need to stay at a healthy weight. Learn how much is a serving, then check your portion sizes. If you want to lose weight, increase your activity level to burn more calories than you eat. • Eat seven servings of a variety of fruit and vegetables every day. Buy fresh, frozen, canned or dried vegetables and fruits that are low in sodium and have no sauces. Dark green, deep orange and yellow fruits and vegetables have a great deal of nutrition. • Choose fiber-rich grain products. Look for products that say 100-percent whole grain – bread, English muffins,

Are you between the age of 45-75?

tortillas, rice, oats, quinoa, pasta, etc. • Select protein from a variety of lean meats, such as beef, pork, chicken, turkey and seafood. Try to eat fish twice a week, especially those that are rich in omega 3s, such as salmon and trout. Also choose protein from beans, eggs, unsalted nuts and seeds and tofu. • Select fat-free (skim) and low-fat (1-percent) dairy Is COST a keeping Y products. screened for • Cut back on sugar. Limit cc G O O D BUT ONLY IF drinks and foods with added sugar. YOU A • NPlan Eahead. W Create S ! weekly GET TESTED! menus to help you with shopU in ping for healthy items and U to avoid eating as the mood YOU MAY QUALI w strikes. A weekly menu is like IsIsCOST COSTa akeeping keepingyou youfrom frombeing being C O L O N O S C O PgY a weekly budget. If you don’t screened screenedfor forcolon coloncancer? cancer? plan your spending, you’ll Uninsured or A wonder where your money Uninsured or Age 45-75 In went. The same applies to undersinsured under 45 may q Underinsured Age 45-75 what you eat: A failure to plan Uninsured: No public/private insurance 45 is may qualify Uninsured: yourunder menu a plan to fail. Undersinsured: High deductible plan in some cases No insurance. • Include a variety of food. withpublic/private out-of-pocket greater YY Omaximums O U UMM AA YY QQ UU A than A L ILFI Y F YF O FO R RA AF R FR EEE 5% individual annual income Variety also makes your meals Underinsured: Uninsured CC OO LO LO NN OO SC SC OO PY P YI FI FY Y OO U UA A RR E :E : and snacks more interesting Uninsured: No High deductible plans F and helps you to continue Underinsured: e Age Age 45-75 45-75 with a healthy eating plan. out-of-pocket No Medicare Part B K under under 4545 may may qualify qualify in in come come cases cases • Make one or two changes at individual inco Coverage 8 a time. When you’re used to 8 them, make another change. SCREENING SAVES LIVES A Kentucky A Kentuck • Eat a piece of fruit instead of Uninsured UninsuredororUnderinsured Underinsured but ONLY if you get tested! This program is funded by the includes legal i Resident Uninsured: Uninsured: NoNo public/private public/private health health insurance insurance candy or a sweet dessert. Kentucky Colon Cancer green card hold Underinsured: Underinsured: High High deductible deductible plan plan with with Includes Legal Immigrants: • Instead of cooking with butout-of-pocket out-of-pocket maximums maximums greater greater than than 5%5% of of work/student v Call 859-309-1700 or 877-597Screening Program ter, usegreen olivecard oil.holders individual individual income income refugees work/student visa 4655 • Flavor your food with herbs A Kentucky refugee to discuss eligibility! and spices instead of salt. A AKentucky KentuckyResident Resident Resident • Alter favorite recipes so they CREENING S includes includes legal legal immigrants: immigrants: have less fat and calories but Includes S Legal green green card card holders holders still taste good. Immigrants: BUT ONLY IF YO work/student work/student visas visas It takes time to develop new refugees refugees • green holders C A L L card 859 .309.1700 by: tastes and habits, but don’t give Funding provided Don’t let cost keep you from being • work/student visa Kentucky Colon Cancer Screening Program up. Remember, you’re helping TO DISCUSS screened for colon cancer. • refugees You may qualify for a Gfree to improve your heart and your SC SC RR EEN E N I NI N G SA SA VV ES E SL ILVI V ES ES overall health. colonoscopy if you are: BB UU T TO O NN LY L YI FI FY Y OO U UG G ET E TT E TS ET SE TD ED ! !

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linkbc.ca) • My Health Finder (https://health. gov/myhealthfinder)

About the Author Peggy Lord, M.A., is a retired educator, both in the public schools and as a professor of education.

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December 2020 | Read this issue and more at www.healthandwellnessmagazine.com |

HandWmagazine

HEART FAILURE

CHANGES THE STRUCTURE OF THE HEART: BE AWARE OF SYMPTOMS By Health & Wellness Staff Heart failure with reduced ejection fraction (also known as HFrEF) is a condition in which the heart muscle is too stretched and weak to pump out the blood the body needs. Symptoms of heart failure include shortness of breath when performing everyday activities; swelling (edema) in the legs, feet and ankles; trouble sleeping when you lie flat; rapid weight gain; and a dry, hacking cough that doesn’t go away. All these symptoms occur because the heart can’t pump strongly enough to keep up with the blood supply. This causes fluid to back up and leak into the lungs or collect in the tissues. Certain conditions, such as narrowed arteries in your heart or high blood pressure, gradually leave your heart too weak to fill and pump efficiently. In HFrEF, the walls of the heart chamber are too stiff to relax properly. The heart can’t function as it should; it pumps less blood out to the body. HFrEF is most commonly detected with an echocardiogram (ECG) or an echocardiogram. Sometimes a

stress test is used to diagnose heart failure. Heart failure often develops after other conditions have damaged or weakened your heart. These may include faulty heart valves and heart muscle damage. Congenital heart disease is another factor in heart failure. Chronic diseases such as diabetes or HIV also may contribute to heart failure. There are more than 3 million cases of heart failure in the United States every year. It is more common in women than in men. Risk factors for developing heart failure include sleep apnea, viruses and alcohol and tobacco use. While there is no known cure, various treatments can help you manage the condition, improve symptoms and help you live longer. Medications generally prescribed for heart failure include angiotensin-converting enzyme (ACE) inhibitors, which widen blood vessels to lower blood pressure, improve blood flow and decrease the workload on the heart. Angiotensin II receptor blockers are an alternative to ACE inhibitors for people who cannot tolerate them. Beta blockers slow your heart rate and reduce blood pressure, and

diuretics help prevent build up of fluid. You may have to undergo coronary bypass surgery or have a heart valve repair or replacement. Ventricular assist devices (VADs) are another form of treatment for heart failure. A VAD, also known as a mechanical circulatory support device, is an implantable mechanical pump that helps move blood from the lower chambers of your heart (the ventricles) to the rest of your body. A VAD is implanted into the abdomen or chest and attached to a weakened heart to help it pump blood throughout your body. At worse, you may need to have a heart transplant. Lifestyle changes – such as exercising, reducing sodium in your diet, managing stress, not smoking, eating a heart-healthy diet and losing weight – can improve your quality of life. Talk with your primary care physicians about the things you can do to help you cope with heart failure. Sources:

• Keep It Pumping (www.keepitpumping.com) • Mayo Clinic (www.mayoclinic.org)

December 2020

There are more than 3 million cases of heart failure in the United States every year.

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AT THE FOREFRONT OF THE BATTLE AGAINST HEART DISEASE IN KENTUCKY

As part of the University of Kentucky and UK HealthCare, the Gill Heart & Vascular Institute is committed to the fight against heart disease in the Commonwealth. High-quality, comprehensive clinical care combined with leading-edge research drive our mission to decrease the stateâ&#x20AC;&#x2122;s high rate of heart disease and to advance heart and vascular care worldwide. To learn more, visit GillHeart.com M21-0271

FROM THE HEART, FOR THE HEART Ever since Joy Coles lost her brother to a heart attack, she’s been chasing a dream of saving other people’s hearts. Now, she’s making it happen every day. As a nurse practitioner on the transplant team at Gill Heart & Vascular Institute, she sees the transformative power that a new heart can have—and as an assistant professor at the UK College of Nursing, she’s helping the next generation of nurses learn how to save lives. Joy is proof of The Power of Advanced Medicine.

December 2020

Integrative Medicine.

MINDFULNESS IS

HEARTFULNESS The human heart is much more than a muscular pump that circulates blood and oxygen throughout the body.

e experience the breadth of human emotions in our hearts. The heart is where we feel the love for our romantic partner, dear friends and family, children and pets. Those who have had the experience of holding their newborn child or grandchild for the first time report a feeling in the heart unlike anything they have ever known or even considered themselves capable of feeling. We feel the grief and loss of loved ones in our hearts as well. We even have palpable, heartfelt “driveway moments” listening to stories on the radio that move us deeply and connect us emotionally to people we don’t even know. Research has also identified anger, rage and hostility as internal toxins that increase the risk of heart attacks and death. This normal physiological experience of deep emotions in the area of the anatomical heart is part of the emerging science of heart-brain-emotion interactions sometimes referred to as neurocardiology. While much of this field is properly concerned with pathology and disease states, more and more research concerns the health benefits of positive psychological states, emotions, behaviors, attitudes and practices. Mindfulness is emerging as a catalyst for these positive psychological states. A 75-year-old patient came to me with a heaviness and aching in her chest that had been there since her husband’s death several months before. She had not cried a single

tear during his death or funeral. She believed if she could just cry, this aching in her chest would go away. Indeed, during two sessions of supportive counseling, she was moved deeply to tears and her heartache went away – never to return. This experience of the heart as more than a physical organ is not limited to humans or even our closest primate relatives. A friend told me of her old dog’s reaction to her bringing home a new puppy. He went under the house, refused to eat and died. Mindfulness is an increasingly popular and effective psychological tool for maintaining physical and emotional health and managing stress-related chronic conditions. Mindfulness practice systematically trains the mind to pay attention in a particular way, with curiosity, openness and acceptance. Despite its origins in ancient contemplative practices, mindfulness as taught today is primarily a scientifically validated tool for self-inquiry, self-acceptance and self-care. Another translation of the original word for mindfulness is heartfulness. Practicing mindfulness naturally connects us to our own positive inner resources and attributes. Awareness of heartfelt emotion increases. Emotional intelligence and positive psychology grow. We learn to integrate our doing mode with our feeling mode. In his poem, “Two Kinds of Intelligence,” Sufi poet Rumi describes the “freshness in the center of the chest” as an inner intelligence we all have inside, an innate human capacity for connection to our deepest, genuine

selves and to other people. Mindfulness can include practices that actively cultivate attributes of the heart. Some of those attributes include forgiveness, loving kindness, compassion and gratitude. Modern medical and psychological research is increasingly suggesting cultivation of these attributes of the heart is associated with positive health outcomes. Forgiveness research suggests choosing to let go of resentment and revenge can actually add years to your life. Research also suggests regularly practicing loving kindness toward yourself and others can result in a clearer purpose in life, increased social support, decreased illness symptoms and life satisfaction as well as reduced depressive symptoms. The vision of compassion research at Stanford School of Medicine is to raise appreciation of compassion as an integral component of human health and to develop science-based practices for cultivating it. Research on gratitude shows significant positive impacts on personal well-being, life satisfaction and relationships. Whether you are healthy or have a chronic medical condition, mindfulness practices may enhance your physical and emotional well-being and relationships. They may even extend your life. Resources

• Live longer by practicing forgiveness (Psychology Today) • https://www.psychologytoday.com/ blog/fulfillment-any-age/201301/ live-longer-practicing-forgiveness

• Open hearts build lives: Positive emotions, induced through loving kindness meditation, build consequential personal resources (Journal of Personality and Social Psychology, November 2008) http://www.ncbi.nlm.nih.gov/pmc/ articles/PMC3156028/ • The Center for Compassion and Altruism Research and Education (Stanford School of Medicine) http://ccare.stanford.edu • In Praise of Gratitude (Harvard Medical School) http://www.health. harvard.edu/newsletter_article/ in-praise-of-gratitude • I have made several mindfulness audio recordings you can find at this page on the Mind Body Studio Web site: https://www. mindbodystudio.org/?page_ id=1594

About the Author Dr. John Patterson is past president of the Kentucky Academy of Family Physicians and is certified in family medicine, integrative holistic medicine, mind body medicine, yoga therapy and mindfulnessbased stress reduction. He teaches mindfulness for the University of Kentucky Wellness Program, 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 integrative medicine consultations. He can be reached through his Web site 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.

December 2020

SLEEP HELPS HEART HEALTH By Health & Wellness Staff

Adults with the healthiest sleep patterns had a 42-percent lower risk of heart failure, regardless of other risk factors, compared to adults with unhealthy sleep patterns, according to new research published in the American Heart Associationâ&#x20AC;&#x2122;s flagship journal Circulation. SLEEP continued on next page

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December 2020 | Read this issue and more at www.healthandwellnessmagazine.com |

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Healthy sleep patterns include rising in the morning, sleeping seven to eight hours a day and having no frequent insomnia, snoring or excessive daytime sleepiness. Heart failure affects more than 26 million people, and emerging evidence indicates sleep problems may play a role in the development of heart failure. An observational study examined the relationship between healthy sleep patterns and heart failure utilizing participants ages 37 to 73 years. Researchers analyzed their sleep quality as well as overall sleep patterns. The measures of sleep quality included sleep duration, insomnia and snoring and other sleep-related features, such as whether the participant was an early bird or a night owl and if they had any daytime sleepiness (likely to unintentionally doze off or fall asleep during the daytime). “The healthy sleep score we created was based on the scoring of these five sleep behaviors,” said Lu Qi, M.D., Ph.D., corresponding author and professor of epidemiology and director of the Obesity Research Center at Tulane University in New Orleans. “Our

HandWmagazine

findings highlight the importance of improving overall sleep patterns to help prevent heart failure.” The researchers also found the risk of heart failure was 8 percent lower in early risers; 12 percent lower in those who slept seven to eight hours daily; 17 percent lower in those who did not have frequent insomnia; and 34 percent lower in those reporting no daytime sleepiness. Lack of sleep can increase insulin resistance, a risk factor in developing type 2 diabetes and heart disease. Adults who sleep less than seven hours each night are more likely to have health problems, including heart attack, asthma and depression. Some health problems, such as high blood pressure, raise the risk for heart disease, heart attack and stroke. During normal sleep, your blood pressure goes down. If you are having sleep problems, your blood pressure stays higher for a longer amount of time. Lack of sleep can lead to unhealthy weight gain. This is especially true for children and adolescents, who need more sleep than adults. Not getting enough sleep may affect a part of the brain that controls hunger.

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HERE ARE SOME TIPS FOR GETTING A GOOD NIGHT’S SLEEP: • Go to bed and get up around the same time every day, even on weekends. • Engage in relaxing but not strenuous activities before bedtime. Read a book, take a warm bath or shower, have a warm cup of decaffeinated tea. • Exercise regularly, but not late in the evening. • Avoid eating immediately before bedtime. • Don’t take naps during the day. • Minimize external bedroom disruptions such as light and noise. Keep your bedroom cool, dark and quiet. • Avoid foods or beverages in the afternoon and evening that contain caffeine.

• Avoid alcohol and nicotine use late in the evening. • Don’t use tech gadgets late in the evening. • Reduce the amount of time you spend watching TV or reading in bed. Designate the bedroom as a place only for sleep or intimacy. • If you have trouble falling asleep, don’t lie there growing increasingly anxious. Leave the bedroom and do a relaxing activity until you become drowsy.

Sources: American Heart Association (www.heart.org), Unisom (www.unisom.com)

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December 2020

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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

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.

Mondays

Mindfulness Meditation with 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.

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, breathing techniques, meditation and wellness tips for all ages and levels of physical condition. Classes may include chair yoga, restorative, yin yoga, tai chi, and more. Perfect for beginners as well as experienced yogis! Donations-based class.

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www.healthandwellnessmagazine.com

December 5–19 16th Annual Jingle Bell Run/Walk (Virtual) Put your bells on for the 16th annual Jingle Bell 6K run/walk. Due to COVID-19, this years' event is a virtual race. Proceeds from the race benefit the “Miracle Fund” provides assistance to improve the quality of life of long-term care residents of the Respiratory Care Center at Rockcastle Regional in Mt. Vernon. Complete 6K run/walk between December 5-19. $20 registration fee: deadline Friday, December 4. Participants receive a commemorative long-sleeve t-shirt. Race 13 of 13 in the 2020 County-Wide Stride race series. Visit www.healthandwellnessmagazine.com and click on "Race Running Calendar" for more information.

December–Mid-January Unified Trust Company Ice Rink at Triangle Park Triangle Park is transformed into a winter wonderland from midNovember through the beginning of January. Perfect for a family outing or date night. $15 for 60 minutes on the ice, includes skate rental. All persons are strongly advised to avoid visiting the Venue with any personal notice or sign of illness or symptom of COVID-19. For more information on COVID-19 precautions and ice skating hours, please visit https://www.downtownlex.com/ signature-events/ice-rink-at-triangle-park/.

events PAGE 25

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December 2020

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he National Committee for Quality Assurance (NCQA) announced in November that Family Practice Associates of Lexington, PSC has received NCQA Recognition as a Patient Centered Medical Home. FPA was commended for using evidence-based, patient-centered processes that focus on highly coordinated care and longterm, collaborative relationships. The NCQA Patient-Centered Medical Home program reflects the input of the American College of Physicians, the American Academy of Family Physicians, the American Academy of Pediatrics, the American Osteopathic Association and other associations that focus on health and wellness. NCQA standards emphasize the use of systematic, patientcentered, coordinated care that supports access, communication and patient involvement. “NCQA Patient-Centered Medical Home Recognition raises the bar in defining high-quality care by emphasizing access, health information technology and coordinated care focused on patients,” said NCQA President Margaret E. O’Kane. “This recognition shows Family Practice Associates of Lexington has the tools, systems and resources to provide its patients with the right care at the right time.” Family Practice Associates has been recognized as a Patient-Centered Medical Home since 2012 and is proud to once again achieve this honor. Its team of providers and staff have dedicated time, energy and resources to adopting evidence-based standards that provide better access and improved communications in order to achieve the highest level of topquality care. “Our practice continually strives to put our patients at the center of everything we do. We are always investing in resources and changing processes that will deliver more effective care to our patients,” said Dr. Joseph Gerhardstein, President of Family Practice Associates of Lexington.

“The entire team at FPA is committed to helping patients meet their health goals and address barriers that may keep patients from achieving their highest level of care,” said Shannon Riddell, CMA, Population Health Manager. “Our top priority is to help each of our patients stay healthier longer.” NCQA is a private non-profit organization dedicated to improving healthcare quality. NCQA accredits and certifies a wide range of healthcare organizations. It also recognizes clinicians and practices in key areas of performance. NCQA’s Healthcare Effectiveness Data and Information Set (HEDIS®) is the most widely used performance measurement tool in healthcare. NCQA’s Web site (ncqa.org) contains information to help consumers, employers and others make informed "Our practice healthcare choices. To find clinicians and their practices with NCQA PCMH continually strives Recognition, visit http://recognition. ncqa.org. to put our patients Family Practice Associates of Lexington at the center of has served the Lexington community for over 37 years. With 22 primary care everything we do." providers, including practitioners of family practice, internal medicine and – JOSEPH G. pediatrics, FPA provides high-quality PRESIDENT OF FAMILY PRACTICE healthcare in a friendly and compassionate ASSOCIATES OF LEXINGTON environment for children and adults of all ages. FPA currently has two locations, one in the Hamburg area and the other at Brannon Crossing. The providers and staff of FPA are proud to be recognized as a Patient Centered Medical Home and are continually striving to improve the health and outcomes of their patients and look forward to serving you and your family.

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.

December 2020

pet health

WHY SHOULD YOU ADOPT

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here are plenty of good reasons to adopt young pets, and there are just as many good reasons to adopt senior pets. We here at the Lexington Humane Society know all about loving senior pets! Let’s talk about a few of those reasons seniors dogs are so adoptable. Training and Manners Older animals often know the basics – what is a toy and what isn’t, where they should potty and more. While our care staff does their best to know

as much as possible about individual animals, the long-term goal is for animals to be adopted and for their forever families to get to know them best. Independent vs. Dependent A young animal needs more one-on-one time and is unable to be independent for a long time. Young animals often can’t be left alone without their people worrying they’ll ruin the furniture or ingest something dangerous. They simply can’t be independent yet. However, older dogs often know

the differences between what they are and are not allowed to do at home. Old Dogs CAN Learn New Tricks Senior dogs are often past the rambunctiousness of puppyhood. They’re able to focus better on their handlers and they LOVE to please because they know the value of life and spending it with the people they love. Much like younger dogs, you’ll get out of them what you put into them. Investing in your relationship with a

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December 2020

IS IT COVID-19 OR THE FLU? SIMILARITIES AND DIFFERENCES BETWEEN TWO TYPES OF ILLNESS By Health & Wellness Staff Ever since its arrival into the United States, many people have downplayed the coronavirus (COVID-19), insisting it is “just the flu” and relatively harmless. While both influenza (flu) and COVID-19 are contagious respiratory illnesses, they are caused by different viruses. According to the Centers for Disease Control and Prevention (CDC), COVID-19 is caused by infection with a new coronavirus called SARS-CoV-2 and flu is caused by infection with influenza viruses. Some of the symptoms of flu and COVID-19 are similar, making it hard to tell the difference between the two based on symptoms alone. COVID-19 appears to spread more easily than flu and causes more serious illnesses in some people. It can also take longer before people show symptoms of COVID-19, and people can be contagious for longer. It is disingenuous to insist it is harmless. How are COVID-19 and flu similar? Common symptoms the two diseases share include fever; cough; shortness of breath or difficulty breathing; fatigue; sore throat; runny or stuffy nose; muscle pain; body aches; and headache. One or more days can pass between a person becoming infected and when he or she starts to experience symptoms of the particular illness. With COVID-19, symptoms can appear as early as two days after infection or as late as 14 days after infection. People with COVID-19 may be contagious for a longer period of time than if they had flu. Both COVID-19 and flu are spread mainly by droplets made when people with either illness cough, sneeze or talk. These droplets can land in the mouths or noses of people who are nearby or possibly be inhaled into the lungs. Flu can cause mild to severe illness and sometimes even leads to death. Most people who get the flu will

recover in a few days to less than two weeks, but some people will develop complications, such as pneumonia or sinus and ear infections. Other serious flu complications include inflammation of the heart (myocarditis), brain (encephalitis) or muscle (myositis, rhabdomyolysis) tissues and multi-organ failure. Flu shots are available and people at high risk (those older than age 65 years, those who have a chronic disease One significant such as diabetes or asthma, symptom of pregnant women) are strongly urged to get one as soon as COVID-19 it they can. does not share One significant symptom of COVID-19 it does not share with the flu is a with the flu is a sudden loss sudden loss of of taste or smell. COVID-19 is more contagious among taste or smell. certain populations and age groups than flu. It causes blood clots in the veins and arteries of the lungs, heart, legs or brain, something flu does not do. Severe signs of COVID-19 infection include trouble breathing; persistent pain or pressure in the chest; confusion; inability to wake up or stay awake; and bluish lips or face. Call 911 if you or a loved one experiences any of these symptoms. The CDC recommends various measures to help stop the spread of the coronavirus: • Wear a mask. It stops those droplets from flying about from person to person. • Wash your hands frequently with hand sanitizer. • Stay at home. Only leave to get medical care. Do not visit public areas. A vaccine for COVID-19 is currently in the works.

Source: Centers for Disease Control and Prevention (www.cdc.gov)

December 2020

N AT U R E ' S

B E A U T Y

LOQUAT LOQUAT A wealth of heart-healthy benefits are found in this golden fruit

By Tanya Tyler, Editor Health&Wellness The loquat is more commonly known as the Japanese or Chinese plum. The large evergreen shrub or tree, which can grow up to 12 to 15 feet tall, is cultivated as an ornamental plant in addition to being grown commercially for its fruit. Though it was originally from China, the loquat plant has been introduced to regions all over the world, including Afghanistan, Australia, Georgia, Chile, Kenya and warmer parts of the United States, such as Hawaii, California, Florida and Texas. The loquat is easy to grow in subtropical to mild temperate climates. It will flower only where winter temperatures do not fall below 30° F. Japan is the leading producer of loquats, followed by Israel, then Brazil.

The name loquat derives from a Chinese phrase meaning “black orange,” which originally referred to unripe, dark green kumquats. The name was mistakenly applied to the loquat by the ancient Chinese poet Su Shi. Loquats are closely related to pears and apples, not kumquats. Because of its golden color, the loquat represents gold and wealth. Loquat fruit has a high sugar and pectin content. Loquats taste sweet, yet slightly tart, with notes of citrus. The taste differs between different varieties. Loquats are often used to make jelly, jam, chutney and even a light wine. A recipe for salsa incorporates loquats with peppers, tomatoes and fresh herbs. Loquats are low in calories but have many beneficial nutrients. These fruits are particularly high in carotenoid antioxidants, which prevent cellular damage and may protect against disease. In addition, loquats boast

folate and vitamin B6, which are important for energy production and blood cell formation. They provide magnesium and potassium, which are essential for nerve and muscle function, as well as manganese, which supports bone health and metabolism. Loquats contain small amounts of vitamins A and C, thiamine (vitamin B1), riboflavin (vitamin B2), copper, iron, calcium and phosphorus. Because of this great concentration of vitamins, minerals and antioxidants, loquats may bolster heart health. The carotenoids and phenolic compounds in loquats protect against heart disease by reducing inflammation and preventing cellular damage. Carotenoids have powerful antiinflammatory and antioxidant effects that help prevent plaque buildup in the arteries, which is the leading cause of heart disease and heartdisease-related death. Loquats may improve metabolic health by reducing levels of triglycerides, blood sugar and

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insulin, which would benefit those who have diabetes. Some research suggests extracts of the skin, leaves and seeds of the loquat have anticancer effects. One test-tube study showed extract from loquat fruit skins significantly inhibited the growth and spread of human bladder cancer cells. Various parts of the loquat tree, including its leaves and seeds, have long been used in traditional Chinese medicine to treat respiratory and digestive issues. A loquat tree grown from seed is great for ornamental use, but will seldom bear good fruit. Its coarse dark green foliage and white flowers will add textural interest to your landscape. The tree grows rapidly, putting on about 3 feet of growth each year under ideal conditions. Sources:

• Clemson University Cooperative Extension Service (https://hgic.clemson.edu/factsheet/loquat/) • Healthline (www.healthline.com) • Loquat Fact Sheet (http://fruitsandnuts.ucdavis.edu) • Loquat World (www.loquatworld.com)

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We Still Eat Too Many Carbs and Too Much Fat Americans are still eating too many lowquality carbohydrates and fats, says a recent study published in the journal JAMA Network. An international team of researchers examined adult dietary habits and found Americans are cutting back on low-quality carbohydrates, but intake remains high at over 40 percent, while the consumption of saturated fat remains well above the national recommendation. “Although there are some encouraging signs the American diet improved slightly over time, we are still a long way from getting an ‘A’ on this report card,” said coauthor Fang Fang Zhang, a nutrition researcher at the Friedman School of Nutrition Science and Policy at Tufts University. Source: Food Science News (www.foodscience.news)

Good Nutrition is a “Seatbelt for Your Health” The connection between the pandemic and dietary habits is undeniable. The stress of isolation, coupled with a struggling economy, has caused many to seek comfort with old friends such as Big Mac, Tom Collins and Ben and Jerry. Overindulging in this kind of food and drink might not just be affecting your waistline. It could potentially put you at greater risk of illness by hindering your immune system. There is a clear relationship between a balanced diet and a strong, well-regulated immune system. A healthy immune system is our best defense against coronavirus infection. Proper nutrition is an absolute must, especially now. Although it’s not a replacement for medicine, good nutrition can work synergistically with medicine to improve vaccine effectiveness, reduce the prevalence of chronic disease and lower the burden on the health care system. The Western diet typically has a high proportion of red meat, saturated fat and “bliss point foods” that are full of sugar and salt. A high amount of refined sugar in the diet can cause chronic, low-grade inflammation in addition to diabetes and obesity. Many Americans don’t consume nearly enough of the essential nutrients the body needs to function properly, such as vitamins A, C and D and the minerals iron and potassium. Adequate fruit and vegetable consumption is missing from the American diet. A healthy immune system responds quickly to limit or prevent infection, but it also promptly turns down the dial to avoid damaging the cells of the body. Think of good nutrition as a seatbelt for your health; it doesn’t guarantee you won’t get sick, but it helps to ensure the best outcomes. Source: The Conversation (www.theconversation.com)

Excess Egg Consumption Can Increase Risk of Diabetes Eggs are a popular breakfast food all over the world, but the health benefits of eating eggs might not be all they’re cracked up to be. New research from the University of South Australia shows excess egg consumption can increase your risk of diabetes. The study assessed egg consumption in a large sample of Chinese adults. It found people who regularly consumed one or more eggs per day increased their risk of diabetes by 60 percent. The effect was also more pronounced in women than in men. Over the past few decades, China has undergone a substantial nutritional transition that has seen many people move away from a traditional diet comprising grains and vegetables to a more processed diet that includes greater amounts of meat, snacks and energy-dense food. At the same time, egg consumption has also been steadily increasing; from 1991 to 2009, the number of people eating eggs in China nearly doubled. Source: Science Daily (www.sciencedaily.com)

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