Health&Wellness February 2018

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Vol. 15 • Issue 5 • February 2018

MENTAL WELL-BEING Calming the Mind

Find a Quiet Place to Focus & Relax

Fight Depression Diet and Exercise: Weapons of Choice

ALSO INSIDE Massage helps S.A.D. patients

Eating Disorder Signs

Coping with Fears & Phobias

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FEBRUARY 2018: MENTAL WELLBEING

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FUNERAL Pre-planning one's final wishes spares loved ones from emotional and financial burdens YOGA Yoga and the Mind FAMILY DOC Make a Wise Energy Investment in 2018 NATURE'S BEAUTY Lulo: Go la-la over this exotic tropical fruit PERSONAL TRAINING Do You Really Need to Exercise MORE?

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Calming the Mind Through Conscious Breathing

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Five Things to Know About Depression in Women

UNIVERSITY OF KENTUCKY

Jeff Zutant

Jeanne Sledd, Senior Advance Planning Specialist

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Talk Therapy for Depression

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Maintaining Mental Well-Being in Stressful Jobs

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Fighting Depression? Consider diet and exercise as your weapons of choice

MILWARD FUNERAL DIRECTORS

Lauren Weaver, RYT 200

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Watch for Signs of an Eating Disorder

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Coping with Fears and Phobias

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MASSAGE Why Be Winter Blue? Massage for S.A.D.

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SENIOR LIVING Liberty Care Provides Independence and Assistance

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INTEGRATIVE MEDICINE Seasonal Affective Disorder

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Food Bites

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FROM THE

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CONTENTS COLUMNS

STAFF WRITERS Michelle Chalkey Barichello Jean Jeffers Charles Sebastian

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

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Dear Friends, How is 2018 going so far? I always approach the new year full of optimism and hope. There is a lot to look forward to. The faults and foibles of the past year serve as impetus to be better and do better. A new year gives us new chances to improve our lives. Our theme for this month’s issue is mental well-being. It’s just as important as physical health. Feeling strong and solid psychologically only helps you as you work to become strong and solid physically.

Of course, we all have those moments in life when we feel down or discouraged. There is no reason to suffer in silence when you hit a

Publishing

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

rut in your life. There is no shame in turning to someone to help you cope, whether it’s a counselor or a trusted friend or your minister.

When we say Health & Wellness, we meant it from your head down to your toes. Seek help when and if you need to so you can be the best you can be. Help others who are struggling, too. And don’t ever take your mental health for granted.

Here’s to your health,

Tanya

859-368-0778 e-mail brian@rockpointpublishing.com © Copyright HEALTH&WELLNESS Magazine 2018.

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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A calm mind is worth its weight in gold.

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CALMING THE MIND THROUGH CONSCIOUS BREATHING FIND A QUIET PLACE TO FOCUS AND RELAX

By Charles Sebastian, Staff Writer A calm mind is worth its weight in gold, especially in this day and age. There are more bills, emails, tweets, kids running around and relationships in need of time than ever before. Everybody needs to learn how to catch their breath and relax.

Techniques using the breath to calm the mind have been around forever. While these techniques are widely known and accessible, many people feel they don’t even have the time to learn about them, let alone develop a daily practice. This stress trap develops over time into unhappiness at best and, at worst, illness. Like any machine, the body is not designed to be overworked constantly.

Like any good exercise, conscious breathing should be moderate and done daily.

Oxidative stress, which occurs through inhalation and exhalation, wears on the body through the years. Without something to keep breathing strong and active, the body will breathe just enough to get by, with breaths growing more shallow as time passes. The eventual dissipation of breath can lead to many health issues.

Try a variety of breathing practices to see which one works best for you. Finding a quiet place to focus on the breath is ideal.

Even doing two minutes is great, but going up to 20 minutes is wonderful. It’s important not to become over-oxygenated. Start by breathing in slowly for five seconds, allowing the breath to settle. Some people like to hold the finished in-breath for five seconds. Then push the air out for five seconds using the lower abdominals. Using lower, deeper muscles for the exhale is a healthy

habit we lose as we become adults. Most adults breathe from the upper chest.

In-the-nose/out-of-the-nose breathing is used in many forms of yoga as well as classical tai chi.

This creates a slower inhalation/ exhalation process, but it can be hampered by allergies and blocked nasal passages. Extra nitrogen picked up in the nose adds to the relaxed quality of this method. Breathing in the nose and out of the mouth is a form of breathing that yields a slightly different effect. Breathing in the mouth and out of the mouth is the last resort but is sometimes necessary. Whatever the method, the breaths should be taken in easily, allowing for a full tank before the controlled, conscious exhale starts.

Visualization can be incorporated into any of these processes. When tied with the breath, it can be extremely powerful. Take a stressful situation or thought that has been plaguing your mind. Envision the stress as a colored liquid being drawn into the body during the inhale. In the period between the end of the inhale and the beginning of the exhale, allow yourself to feel the emotion of the liquid as it courses through your body. Allow the air to slowly and evenly leave your body until the stressful feeling goes with it.

Envision the poison of the stress being carried out with the breath.

Repeat as many times as possible.

Some people prefer sitting in a half or full lotus position during their breathing exercises.

Some prefer sitting Indian style,

standing or even walking while working the conscious breath.

Everyone needs to find their own groove. The chemistry of changing the breath to de-stress is vital, but there is also the mental training to allow yourself

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FIVE THINGS TO KNOW ABOUT DEPRESSION IN WOMEN

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Depression occurs in women at approximately twice the rate of men.

RITES OF PASSAGE CREATE EMOTIONAL UPS AND DOWNS

By Jean Jeffers, Staff Writer

Life has numerous turns and twists. Women encounter many stages of growth and change, from puberty and menstruation to giving birth to menopause.

All these rites of passage create emotional ups and downs.

Because of these factors, women may have a greater susceptibility determine if you are suffering to depression. Indeed, • National Institute of Mental Sources from depression by doing a depression occurs in women at Health (www.nimh.nih.gov) • Kaiser Permanente Health physical exam and taking lab approximately twice the rate of Matters tests. Depression can hurt. Actual men. aches and pains can accompany Depression affects every it. You may have headaches, woman differently. It brings cramps or digestive problems. “Call Today About Our Winter Move-In Specials!â€? challenges to the way you eat, sleep, work and play. Here are five You may have trouble sleeping

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MASSAGE

Lexington Healing Arts Academy 859.252.5656 | www.lexingtonhealingarts.com 272 Southland Drive, Lexington, KY 40503

Why Be Winter Blue?

MASSAGE FOR SEASONAL AFFECTIVE DISORDER

By Jeff Zutant Are you feeling a little down – or even really down – lately?

Have you found yourself loading up on carbohydrates and staying in bed later?

Maybe you have a sense of blah you just cannot seem to shake. It sounds as though you may be suffering from Seasonal Affective Disorder (SAD).

According to Mental Health America1, SAD affects four out of five Americans every year, particularly women ages 20 to 30 years. SAD saps your energy, leaving you feeling lethargic. Many sufferers report losing interest in daily activities; even special occasions seem to lack their normal luster. In some cases, SAD can result in severe mood changes, feelings of guilt and anxiety and social anxiety.

Luckily, there are some great treatment options you can discuss with your doctor. The Mayo Clinic reports2 many sufferers of SAD utilize phototherapy — purposefully exposing themselves to moderate or intense light — to help improve their mood and kick their sadness. Frequent exercise may help ease some SAD symptoms by improving sleep and alleviating other underlying health conditions.3 Personally, I’ve battled SAD for several years now. And while phototherapy and exercise are a huge part of my self-care, nothing beats receiving a relaxation-based massage.

Relaxation massage, also known as Swedish massage, utilizes longer

strokes to help ease the body into a state of peaceful bliss. While all forms of massage offer relaxation to the body, Swedish massage has a welldocumented history of helping bodies let go of tension, anxiety, pain and even depression.4 Swedish massage helps release endorphins, the feel-good chemicals the brain utilizes when in physical or emotional pain. The long, gentle strokes ease the nervous system and defuse the tension that may be hiding in your muscles.

Massage has other benefits for SAD patients. SAD often results in less energy, making it difficult to do anything but daily mundane tasks.

Massage does not require you to expend any energy, except in making your way to the treatment table. After an initial interview with the massage therapist, the client is invited to take a passive role in the treatment. The client lies on a nicely warmed table in clean linens, and the therapist does all the work. The relaxing environment created in most massage treatment rooms adds an extra layer of physical unwinding. Imagine letting someone else nurture your health while you listen to calm music and drift in and out of sleep.

While we’re on the topic, let’s discuss sleep and SAD. One of the major factors in SAD is the disruption of a healthy sleep cycle. Insomnia with feelings of lethargy during the day are common symptoms of the disorder.

One of massage’s biggest benefits is improved sleep.5 Getting a full night’s

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rest can have a positive impact on all forms of depression, even seasonal. It’s one more reason to get on the table for a little relief from the winter blues.

More important, science agrees massage can improve depression. One study, “Treatment Effects of Massage Therapy in Depressed People: A Meta Analysis,”6 looked at most of the major research performed on massage for depression. In every study, massage helped alleviate moderate to severe depression. Receiving routine massages can result in an improvement in quality of life for sufferers of SAD. If you’re interested in seeing if massage can help with your winter blues, there are some factors to consider. It’s important to talk to your doctor about any long-term depression you may be feeling or any new therapies you’d like to try.

While massage is safe for everyone to receive, it’s best used in conjunction with other treatments. Also, make sure you find a massage therapist who fits your needs. Comfort on the massage table achieves the best results when receiving treatment. Find a licensed massage therapist you feel comfortable with. Make sure he or she can answer any questions you may have about the treatment or refer you to other sources for more answers.

One resource you can utilize is the American Massage Therapy Association (AMTA). Its Web site is www.amtamassage.org. The AMTA has a multitude of articles and other resources accessible to anyone. Or you can call the clinic at Lexington Healing Arts Academy at (859) 252-5656.

Lexington Healing Arts Academy has been providing safe, comfort-based touch for nearly two decades and is full of professionals with answers to all your questions. Feel free to give us a call, and we can help you book the best massage for you.

Sources 1. Mental Health America. www.mentalhealthamerica.net/ conditions/sad 2. Mayo Clinic. www.mayoclinic.org/ diseases-conditions/seasonalaffective-disorder/symptoms-causes/ syc-20364651 3. Harvard Health Publishing. www. health.harvard.edu/mind-and-mood/ exercise-is-an-all-natural-treatment-tofight-depression 4. Livestrong.com www.livestrong.com/ article/114831-benefits-swedishmassage/ 5. American Massage Therapy Association. www.amtamassage. org/approved_position_statements/ Massage-Therapy-Can-Help-ImproveSleep.html 6. Hou, W.H., Chiang, P.T., Hsu, T.Y., Chiu, S.Y. and Yen, Y.C. (2010). Treatment effects of massage therapy in depressed people: a meta-analysis.

Journal of Clinical Psychiatry.

71(7):894-901

About the Author Jeff Zutant is a licensed massage therapist (LMT) and a staff member at Lexington Healing Arts Academy.

Beyond his role as massage therapist Jeff coordinates the academy's compliance efforts including student retention and placement.

About Lexington Healing Arts Academy LHAA is a licensed, accredited school offering career education and services in Massage, Personal Training, and Yoga.

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Downtown: 159 North Broadway | 859.252.3411 Southland: 391 Southland Drive | 859.276.1415 Man O'War: 1509 Trent Boulevard | 859.272.3414 www.milwardfuneral.com

Pre-planning one's final wishes spares loved ones from emotional and financial burdens

by Jeanne Sledd, Senior Advance Planning Specialist and Funeral Director, Milward Funeral Directors If your death occurred today, would your loved one know how to arrange your funeral wishes and how you would like to be celebrated?

When death occurs there are numerous things that all need to be done quickly, such as: • Selecting your preferred funeral home.

• Notifying family and friends.

• Possibly arranging travel and lodging for them.

• Meeting with a funeral director to discuss and select your final arrangements • Deciding on a traditional burial or discussing all of the possibilities if cremation is preferred.

• Selecting appropriate services • Selecting casket and /or urn

• Providing your favorite musical selections and clothing • Making arrangements for cemetery property • Do you have the necessary military documents available to receive the benefits you are due?

• Often a veteran and their spouse have benefits available, that could help to lower the cost of final their expenses.

• Your funeral director can assist you with receiving your benefits.

These are to name just a few, and the questions go on and on.

When planning in advance your wishes are recorded and your loved ones are guided by your wishes to carry out the services you prefer.

When a death occurs, survivors are naturally stunned, often emotionally devastated and find it difficult to

Planning at the time of need is complicated by the feelings one has during a time of great sadness when someone has died.

make decisions when they are simply trying to cope with their loss.

Making the decision to plan your wishes in advance is a big decision, but it is a decision that your loved ones appreciate and will thoughtfully remember you for.

According to the National Funeral Directors Association, the average person finds themselves planning a funeral only once or twice in their entire lifetime. As such, it is perfectly normal to feel a sense of apprehension, uncertainty or even outright fear of this process.

If a person does not have an advance funeral plan, planning at the time of need is complicated by the feelings one has during a time of great sadness when someone has died.

With an advance plan, all necessary and difficult decisions can be made so families can devote their time and energy to the memory of their loved one, sharing sentiments and stories with each other, friends and associates during the visitation and celebration of life memorial service.

If one does not plan for the inevitable end of their life, then one day a great deal of responsibility will be placed on the shoulders of a spouse or children for final arrangements and settlement of the estate.

People buy life insurance to provide economic means for survivors. But money from life insurance doesn’t console survivors during their emotional pain from grieving.

Lawyers draw up wills to ensure possessions in estates will be distributed according to our wishes.

But an estate is not probated until after a funeral.

By taking the time now, to put one’s affairs in order for your funeral, your loved ones can be spared emotional

and financial burdens in the future.

As a funeral director, I believe everyone should pre-plan. Having your wishes recorded for your loved ones is a free service offered by most funeral homes. There are pre-payment plan available, but they are optional.

Because people are living longer and families are often scattered around the country, advance planning is the responsible gift that provides helpful guidance, emotional support and required information to those who will survive us.

A funeral or memorial service is an opportunity for family, friends and associates to gather, reflect upon and honor the one they have loved with a meaningful gathering to remember the life of a deceased loved one.

It is a complex blend of religious, psychological, emotional, social and economic dimensions that are interrelated, but individual for each service. A funeral or life celebration is a ceremonial event that must be planned to coordinate activities and people in a flowing sequence that will help to provide a positive lasting memory for everyone in attendance.

It is never too early to pre-plan and/or pre-fund your funeral or life celebration and you can always make changes to your plan if your circumstances change.

About the Author Jeanne Sledd is a senior advanced planning specialist and licensed funeral director. She has worked for Milward 20 out of her 30 years providing information and helping one to create a memorable gift for those you deeply care about.

Milward Funeral Directors has three locations in Lexington. Jeanne can be reached at 859-252-3411.

For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | February 2018

Talk Therapy for Depression FIND A QUALIFIED COUNSELOR WITH WHOM YOU FEEL COMFORTABLE

By Harleena Singh, Staff Writer Many people experience depression at some stage in their life. People have stressful and busy lives, and when major events occur that add to that load, they can go beyond just feeling miserable and down.

The episode may only last a short time before you return to feeling more like your usual self, but if the stress continues, you may begin to feel overwhelmed.

Depression and anxiety often occur at the same time. It is hard not to worry when you are feeling low. Anxiety can be quite strong, causing heart palpitations, nausea, pain in the chest or stomach cramps. These feelings may be fleeting or present most of the time.

Counseling, psychotherapy or talk therapy is effective in treating depression and anxiety. If you are going through a sad, upsetting time – a

relative or friend has died, you find out you have a serious illness, you’re struggling with infertility, you’ve lost your job – talking about your thoughts and feelings can help you cope. If you turn a worry over repeatedly in your mind, the worry can grow, but talking about it can help you work out what is bothering you and explore what you can do about it. If you have mild to moderate depression, talk therapy might be all you need to feel better, but if you have severe depression, you may benefit from medication in addition to talk therapy.

Once you’ve decided to pursue talk therapy, the first step is to make sure you find an experienced, qualified therapist. To find the specific credentials of potential psychotherapists, use the American Psychological Association’s (APA) psychologist locator (www.apa.org/ helpcenter). You can also call your local branch of the APA or ask for a referral from your primary care physician. Find someone you are comfortable talking to. Feel free to ask them about their qualifications, their experience dealing with depression and their approach to treatment.

There are different kinds of talk therapy.

The two most commonly used for depression are cognitive-behavioral therapy (CBT) and interpersonal therapy. CBT looks at how negative thought patterns may be affecting your mood. The therapist helps you learn how to make positive changes in your thoughts and behaviors. Treatment is usually short term for a set length of time (between six and 24 one-

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hour sessions). Interpersonal therapy focuses on how you relate to others. It helps you make positive changes in your personal relationships.

Both types of therapy can be effective in treating depression.

You may not feel better immediately while undergoing talk therapy, but over time, you should notice some improvement. If you don’t start feeling better, talk with your therapist. He or she may try another therapy approach or refer you for other kinds of treatment. You may benefit from seeing someone else.

Therapy is not always easy and can sometimes even be painful as you work through difficult problems, but if you stick with it, talk therapy can be gratifying and give you the tools to help ease your depression.

References • Everyday Health (www.everydayhealth.com) • Mental Health Foundation (www.mentalhealth. org.uk) • National Health Service (www.nhs.uk) • Talking Therapy (www.talkingtherapy.co.nz) • WebMD (www.webmd.com)

About the Author Harleena Singh is a freelance writer and blogger who has a keen interest in health and wellness.

She can be approached through her blog (www. aha-now.com) and Web site, www.harleenasingh. com. Connect with her on Twitter, Facebook and Google+.

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Maintaining Mental Well-Being in Stressful Jobs SELF-DESCRIBED MAN OF FAITH CHOOSES BETTER OF TWO OPTIONS

By Martha Evans Sparks, Staff Writer David Brabon is a plastic surgeon. In his practice at Rockcastle Hospital and Respiratory Center in Mount Vernon, Ky. – the largest respiratory care center in the United States – he removes skin cancers from faces and hands and rebuilds shattered noses, among other tasks. He has learned to not only encourage others but to maintain his own mental well-being.

A self-described man of faith, Brabon says he often lies in bed at night thinking of the patients he has operated on that day. He has two choices, he says: “You can either worry or you can pray.” He chooses the latter. He prays for guidance for himself. He prays for his patients; he also prays with them if they want him to. Brabon said research by the Centers for Disease Control and Prevention indicates if a medical provider does not offer spiritual help to a patient, it is almost negligence. He does not press the issue if patients don’t want him to pray.

Brabon recalls finding out firsthand how stressful medical work can be. He remembers when he was a junior resident, just graduated from the University of Louisville’s medical school, breaking down while talking with his superior, the assistant director of emergency medicine at Detroit General Hospital. The patient load was just tremendous, he says.

Eleven victims with gunshot wounds had come in all at one time that day.

“I have all these patients,” he wailed to the assistant director, “and they expect us to

know everything about everyone. It is just too much.” The director, Brabon says, was gentle and kind. “The whole staff just encouraged me after that.”

Another group of professionals who not only see (and listen to) others’ mental problems and may experience stress in their own work is pastors. Denominational differences in theology do not matter; all pastors face similar onslaughts on their own mental health. Just ask Rev. Daryl Diddle, senior pastor of the Wilmore Free Methodist

You can either worry or you can pray.

David Brabon

Rev. Daryl Diddle

Church, a thriving congregation where about 600 persons attend worship services most Sundays.

“There is a vast difference in working with volunteers and with paid employees,” said Diddle. While most churches have a small paid staff, the majority of the work is done by unpaid volunteers. “Are you going to criticize their work or tell these people to stop whatever they are doing that is counterproductive and driving you crazy?

They can go away any time they want to,” Diddle said with a smile.

The deepest stress he experiences, Diddle says, is never knowing whether he is accomplishing anything. Is anyone listening to the sermons he works so hard to prepare? Did the counseling session with the couple in a troubled marriage make any difference? Then there is the friend who shows up for lengthy visits to his office on busy weekdays because, as the friend says, “You only work one day a week, Sunday mornings.” Diddle thinks man really believes it.

How does he know when the stress is getting to him? “Your spouse lets you know,” Diddle said. “You come home a bit withdrawn, feeling depressed.” Diddle says his wife, Annette, is completely trustworthy. He can unload his frustrations to her, knowing nothing he says will be repeated to anyone.

“There are no secrets between us,” he said.

This opportunity to be forthright and honest out loud to someone else carries him through, Diddle said. He also relies on the same source of strength Brabon described: prayer.

The stress of medical work can be overwhelming.

DEPRESSION

Fighting Depression?

CONSIDER DIET AND EXERCISE AS YOUR WEAPONS OF CHOICE

By Jared D. Hoffman, Brittany B. Rice, Kaiyuan Tan, James T.F. Wise and Dr. Sara Police If you were told to feed your mind, what would you grab? An apple, a book or sneakers? Grab the apple and sneakers. Eating healthy and exercising act as fuel and protection for mental health. But how do you decide what type of apple or which brand of sneakers to get? Similarly, mental illness comes in many varieties. There are over 200 types of mental illness. Sadly, one in five Americans will suffer from mental illness every year, while around 8 million Americans will have depression.

Edible Weapons of Choice Depression is a serious problem. Its causes include work or academic pressures, environmental impacts, family history and disease/medication side effects, among others.

Food can play a role in the prevention and treatment of depression. The disease may occur due to hormonal imbalances or vitamin deficiencies. To prevent these situations, shifting your diet to contain more vitamin-rich foods may be beneficial. For example, Brazil nuts, brown rice and seafood are high in selenium, an element that protects against free radicals and may decrease the likelihood of developing depression.

Furthermore, B vitamins have been shown to help produce important chemicals in the brain that combat depression. Dietary sources of B vitamins include milk, bananas, leafy greens, eggs and clams. There

are foods you may want to avoid, such as coffee or alcohol. Caffeine may keep your brain active, but it may also increase anxiety or nervousness, while alcohol may interfere with antidepressant medications and decrease their effectiveness.

Happy Bugs: Tools to Fight Depression Nutrition can impact mental health through the gut microbiota, the trillions of bacteria inside the human gut. In fact, studies have shown that diverse, healthy gut microbiota impacts the brain by improving mood and decreasing stress and inflammation. Fiber is an important food source for gut bacteria. When we eat foods high in fiber (fruits, vegetables, beans, nuts), beneficial bacteria flourish. Probiotics are living beneficial bacteria found in fermented foods such as yogurt and sauerkraut. When either consumed in the diet or as a supplement, they increase beneficial bacteria, too. By consuming foods high in fiber and probiotics, the gut microbiota is greatly improved, which can elevate mood, decrease stress and inflammation and improve mental health.

Mental Fitness = Physical Fitness Doctors tell patients to exercise because it improves both physical and mental health. Research has shown stress hormones levels are elevated in various mental illnesses. Similar to medications, exercise has been shown to reduce these levels. Physical activity has also been reported to improve cognitive function and self-esteem by reducing anxiety, depression and negativity.

One in five Americans will suffer from mental illness.

Exercise improves chemical and emotional imbalances commonly seen in mental disorders.

Many complex factors influence mental health status. A healthy diet, a diverse microbiome and exercise are important to physical health. These areas are equally as important to mental health. A proper diet of vitamin-rich and high-fiber foods combined with exercise can help improve one’s overall mental health.

References • Forbes, J.D., Van Domselaar, G. and Bernstein C.N. (2016). Frontiers in Microbiology, 7:1081.

• Foster, A., Rinaman, L. and Cryan, J.F. (2017).

Stress and the gut-brain axis: Regulation by the microbiome. Neurobiology of Stress, 7, 124-136. https://doi.org/10.1016/j.ynstr.2017.03.001 • National Institutes of Health (U.S.) Biological Sciences Curriculum Study. NIH Curriculum Supplement Series. 2007. www.ncbi.nlm.nih.gov/ books/NBK20364/ • Oregon State University Website. Cognitive Function. February 2011. www.lpi.oregonstate. edu/mic/health-disease/cognitive-function • Zschucke, E., Gaudlitz, K., and Ströhle, A. (2013).

Exercise and Physical Activity in Mental Disorders: Clinical and Experimental Evidence. Journal of Preventive Medicine and Public Health, 46 (Suppl 1), S12–S21. http://doi.org/10.3961/ jpmph.2013.46.S.S12

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

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With the right help, people can be cured of an unhealthy relationship with food.

Watch for Signs of an Eating Disorder

UNHEALTHY RELATIONSHIPS WITH FOOD CAN CAUSE SERIOUS HEALTH PROBLEMS

By Michelle Chalkey Barichello, Staff Writer Discerning whether someone you love has an eating disorder can be complicated. You may easily mistake the warning signs as their good-hearted attempts at being healthier or becoming more conscious of the foods they eat. How do you know when someone has crossed the line into disordered eating? What do healthy habits look like versus obsessive dieting?

Detecting an eating disorder early on increases the chance of recovery, according to the National Eating Disorder Association (NEDA) (www.nationaleatingdisorders.org).

Prolonged eating disorders can have long-term health consequences on the cardiovascular, gastrointestinal, endocrine and neurological systems of the body, among other issues. If you’re concerned about a loved one or even yourself, it’s important to become familiar with the different types of eating disorders and their warning signs.

Eating disorders are marked by an unhealthy relationship with food. They can happen at any stage in life and to anyone, though they most commonly develop in teenage girls and young adult women. While there’s no one cause of an eating disorder, they typically stem from psychological and medical issues, such as low self-esteem, depression, anxiety and trouble coping with emotions.

Symptoms and signs may differ depending on the person and the type of eating disorder.

Here is a general overview of the three main types of eating disorders and their behavioral, emotional and physical signs.

Anorexia Nervosa People suffering from anorexia nervosa often undergo extreme weight loss due to excessive dieting and exercise. People with anorexia often feel they’re never thin enough. They see themselves as overweight and often starve themselves to become thinner. The following symptoms and behaviors are common in people with anorexia: • Dramatic weight loss • Wearing extra layers of clothing to keep warm or hide weight loss • Being preoccupied with food, dieting and nutrition facts; tracking calories • Refusing to eat whole food groups, such as carbs or fats • Avoiding eating in front of others • Exercising excessively • Amenorrhea or irregular menstrual periods • Making frequent comments about being fat or overweight • Denying how thin they are • Experiencing stomach pain or constipation Bulimia Nervosa People suffering from bulimia nervosa often eat large amounts of food (binge) then purge by vomiting or using laxatives. They also fast or exercise excessively to negate overeating. People with bulimia aren’t typically underweight like those with anorexia. They may appear to be a healthy weight but have a strong fear of gaining weight and a distorted body image. These people often feel more ashamed and guilty for having overeaten and suffer from low self-esteem. These are common signs of bulimia: • Evidence of binge eating, such as finding empty food wrappers or containers

• Evidence of purging. Be leery if you see someone taking trips to the bathroom immediately after meals, hear sounds of vomiting or find packages of laxatives or diuretics.

• Avoiding eating in front of others • Exercising excessively • Complaining about being overweight • Constantly using gum, mouthwash or mints • Constantly dieting Binge Eating Disorder People with binge eating disorder frequently binge on large amounts of food, feeling out of control and suffering from guilt and shame about the episode. Unlike those with bulimia, people with binge eating disorder do not purge, fast or exercise to compensate for overeating. As this behavior becomes a vicious cycle, people with this type of eating disorder are often overweight or obese. Unlike other eating disorders, binge eating disorder is almost as common in men as it is in women. Common signs of binge eating disorder include: • Evidence of binge eating, such as finding empty food wrappers or containers • Hiding large quantities of food • Avoiding eating in front of others • Constantly dieting but rarely losing weight Recognizing the signs of an eating disorder can help people recover faster. Whether you recognize these signs in yourself or someone you love, seek treatment and support. With the right help, people can be cured of an unhealthy relationship with food. Contact the NEDA Helpline at (800) 931-2237 for support, resources and treatment options.

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YOGA

Lexington Healing Arts Academy 859.252.5656 | www.lexingtonhealingarts.com 272 Southland Drive, Lexington, KY 40503

Visit us online to learn more!

Yoga and the Mind

By Lauren Weaver, RYT 200 Well-being is a multi-faceted topic that varies widely in definition and attainment. It is something individuals and communities strive to attain with varying degrees of success. The things most challenging in life are often the most worth pursuing. In Kentucky, there is a real need for attention in the arena of well-being.

Serious mental illness in the Bluegrass state is significantly more common than the national average, according to the Substance Abuse and Mental Health Services Administration. Kentucky also exhibits the absolute lowest levels of exercise in the nation, according to the Gallup-Sharecare WellBeing Index. Studies continue to demonstrate again and again a connection between exercise and mental health. With the contributions it gives to both physical and mental health, yoga is an increasingly rewarding option.

Yogic Wisdom There is a lot of information out there right now surrounding yoga, which isn’t crazy considering there have been numerous spin-offs of yoga throughout history. Let’s turn directly to an authoritative text on yoga dating back to 400 C.E. – the

Yoga Sutra of Patanjali – to see what insights it might provide on mental well-being.

We will focus on a few sections about the mind since yoga is defined as “the ability to direct the mind exclusively toward an object and sustain that direction without any distractions” (sutra 1.2). Yoga practice is commonly associated with yoga classes and physical exercises, but “the practice of yoga must reduce both physical and mental impurities. It must develop our capacity for self-examination and help us to understand that, in the final analysis, we are not the masters of everything we do” (sutra 2.1).

According to this text, interruptions to mental clarity produce tangible symptoms.

Specifically, there are nine types of interruptions to developing mental clarity: illness, mental stagnation, doubts, lack of foresight, fatigue, overindulgence, illusions about one’s true state of mind, lack of perseverance and regression. “They are obstacles because they create mental disturbances and encourage distractions” (sutra 1.31). These interruptions produce one or more of the following symptoms: mental discomfort, negative thinking, the inability to be at ease in different body postures and difficulty in controlling one’s breath (sutra

1.31). How do you experience these interruptions and symptoms in your life?

Means of steadying the mind to halt interruptions and, consequently, symptoms are offered: 1. Breathing exercises involving extended exhalation (sutra 1.34) 2. Inquiry into the roles of the senses (sutra 1.35) 3. Inquiry into what life is and what keeps us alive (sutra 1.36) 4. Counsel from someone who has mastered similar problems (sutra 1.37) 5. Inquiry into dreams and sleep and experiences around these states (sutra 1.38) 6. Any inquiry of interest (sutra 1.39) Daily Life Each person is unique. We all have different needs and preferences. It is important to determine how to attain your optimal well-being and also support others as they seek well-being.

We’ve looked at tools for addressing mental health from a yogic perspective.

Modern health institutions also provide tips for maintaining mental health. Here are a just few that align with the yogic wisdom shared above: • Practice relaxation techniques • Use mindfulness practice • Practice yoga • Talk to those who can offer support • Spend time with friends • Seek to understand your thoughts and feelings • Do things that are meaningful • Learn a new skill • Cultivate a hobby

How do the items above cultivate your well-being? What else aids your pursuit of an optimal lifestyle that isn’t listed above? Are there any changes you can make in your life to be even more well? How can you support others in their own pursuits of well-being? Can we all strive for well-being together?

Sources and Resources • Data: Substance Abuse and Mental Health Services Administration (https:// www.samhsa.gov/data/, 2017) • Data: Gallup-Sharecare Well-Being Index (http://www.well-beingindex. com, 2017) • The Heart of Yoga: Developing a Personal Practice by T.K.V. Desikachar (1995) • Good mental health and wellbeing (http://healthywa.wa.gov.au/ Articles/F_I/Good-mental-health-andwellbeing)

About the Author Lauren Weaver is a Yogi, Yoga Instructor and Assistant Instructor with the Yoga Teacher Training Program at Lexington Healing Arts Academy. She can be reached at Lauren.mw32@gmail.com.

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Make a Wise Energy Investment in 2018

By Raleigh Kincaid, LMFT, Family Practice Associates of Lexington, P.S.C. Happy New Year, friends! For many of us, this is an important time of year as we work on making changes and accomplishing new goals. I hope you are very successful in whatever you choose to work on in 2018. I have some things I want to work on personally. One of my goals may be something you’ll want to consider.

One thing I want to do is maximize my investments, especially in terms of my energy. The goal in any investment is to expend the resource in such a way as to have a return that is greater than the expenditure. If you invest $100 in the stock market, you want to be able to withdraw $200 someday.

It’s the same with other investments, even in the ways we invest our energy resources. I often hear in the therapy room examples of people investing a lot of energy into areas from which there is little or no return. Here are some ways people mismanage and subsequently diminish their energy accounts: • Trying to control what someone else does or doesn’t do.

• Allowing someone else’s bad coping or communication skills to control yours.

• Spending undue amounts of time lamenting the past and worrying

about possible negative future outcomes.

• Plotting ways to even the score when someone has hurt you.

• Choosing not to forgive.

• Isolating yourself.

• Putting time and attention into bad habits and vices such as over-consuming alcohol or unhealthy food.

In all these “investments,” the energy you expend will not come back to you and thus it creates deficits.

Conversely, here are some investment that are stone cold locks: • Exercise.

• Learn from the past, prepare for the future and live in the present.

• Surround yourself with positive, loving people.

• Accept the influence of those who have your best interests at heart.

• Control how you interact and respond even while others try to get under your skin or reduce you to falling back into old patterns.

• Let go of your grief when it’s been enough.

• Go to bed at a reasonable time and get adequate sleep.

• Volunteer your time to help someone or a helping organization.

• Spend time outdoors.

• Love on your pets and those people who matter most to you.

• Assess yourself. Correct yourself.

Forgive yourself.

• Consume healthily, whether it’s what you eat, drink, read or watch on TV. • Meditate.

• Participate in the practices of your chosen belief system.

• Apologize to and make amends with someone you have wronged.

I could go on and on. You know which of these apply to you and all the others that are on your special list of ways to waste energy. Like me, you’ll get it right sometimes and goof up others. But I hope you’ll at least

take an accounting of your energy investment portfolio and strongly consider pulling some funds from one of the liability categories to drop a few more energy bucks into healthier commodities. The market is ripe!

There are gains to be made! Get in on the opportunity!

About the Author A native of Beattyville, Ky., Raleigh Kincaid has lived in Lexington for nearly 20 years. He believes his job as a marriage and family therapist is to “help people find and act on the truth.”

Surround yourself with positive, loving people.

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february events FEB. 2018

Submit your healthy event listings: brian@rockpointpublishing.com

Mondays Free Yoga Classes for Vets,

Servicemembers and their Family Members

Every Monday from 9:30am–10:30am at Ageless Yoga Studio, 611 Winchester Rd., Suite 200. 859303-6225. Pre-register online at agelessyogastudio. com. Click “class” tab to sign up now! Email info@ agelessyogastudio.com for more info.

Mondays & Wednesdays MELT Method Hand, Foot and Body

Healing Class by Shayne Wigglesworth Mondays and Wednesdays at 12pm - Discover pain-free living at any age! Enjoy a gentle foam roller class to reduce pain, inflammation, stress, anxiety and more! MELT Method certified instructor Shayne Wigglesworth will teach you healing techniques you can use for self care at home. All materials and rollers are provided.

Perfect for all ages, body types and experience levels. Learn more at www.centeredlex.com or call 859-721-1841.

Mondays & Wednesdays Lexington Area Parkinson's Support Group

Mondays and Wednesdays at 12pm Free daytime and evening discussion groups for people with PD and their care partners. Daytime meetings held the 4th Monday of each month at noon. Evening meetings held on 1st Wednesday of each month at 6:00 pm. Both group meetings held at Crestwood Christian Church, 1882 Bellefonte Drive, Lexington, KY. For more details contact Elaine at 859-277-1040 or by email info@parkinsonslexington.com. Please visit our website atwww.parkinsonslexington.com to get more details about these meetings and other free events held by LAPSG.

Tuesdays Community Flow This weekly restorative class integrates gentle yoga, breathing techniques, meditation and wellness tips for all ages and levels of physical condition. 10:30am–11:30am. Donation

only (great portion of all donations go to the Backpack Food Program at Ashland Elementary.)

Inspiring, Educating & Supporting our World through the Moving, Visual & Healing Arts! Daily classes, therapies, workshops & a great spot to host your next event! 309 N Ashland Ave Ste.180, Lexington, KY 40502. 859-721-1841. www.centeredlex.com.

experiences, methods of coping and insights into living with chronic illness. Imani Baptist Church, 1555 Georgetown Road, Lexington from 7:00pm– 8:00pm first Tuesday of every month. 877-8658787. www.lupusmidsouth.org.

Tuesdays Swing Lessons

Peer Support Group

Every Tuesday: 8pm–10pm at Tates Creek Recreation Center, 1400 Gainesway Dr. $5.00 per person per lesson. Call for more information: Glenn and Rosalee Kelley 859-233-9947; OR Peter and Robin Young 859-224-3388.

Tuesdays Community Yoga Class with Lauren Higdon

Every Tuesday 10:30am–11:30am at Centered Studio, 309 n Ashland ave 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.

Tuesdays & Thursdays Free "How to Stay Young" Class Triple Crown Chiropractic and Wellness offers a free class twice a week explaining how to keep your body young through chiropractic care. Free spinal screening available for anyone who attends the class. To register for the class, please call 859335-0419. Questions to pr.triplecrownchiro@gmail. com. Triple Crown Chiropractic and Wellness: 1795 Alysheba Way #4103 Lexington, KY. Free gift from the office to those who attend the class!

1st Tuesdays Lupus Support Group:

Living & Coping with Lupus The Lupus Foundation of America support groups are intended to provide a warm and caring environment where people with lupus, their family members, caregivers and loved ones can share

1st Tuesdays Metastatic Breast Cancer (Stage 4) A place for women living with metastatic breast cancer to meet and support each other and share tips on how to live a full life while coping with the disease. We all have hard days and need to share, but this is not a pity party. Let’s lift each other up and forge ahead with life. At the Beaumont Branch of the Fayette County Library 3080 Fieldstone Way, Lexington 7-8 pm. For information contact Gena Bigler lgbigler@gmail.com

2nd Tuesdays PFLAG Support for LGBTs and Families We are a support group of family members and allies united with LGBTQ* individuals. Our meetings provide a safe, confidential space where you can feel respected and accepted wherever you are in your journey or family struggle. Monthly speakers help us to broaden our understanding of these issues in our families and in society.

Lexington meetings are held the 2nd Tuesday of each month, 6:30 at St. Michael’s Episcopal Church, 2025 Bellefonte Drive. Frankfort chapter meets the 3rd Monday of the month, 5:30 at the Unitarian Community, 316 Wilkinson Blvd. More information and resources at www.pflagcentralky.org For questions, call 859-338-4393 or info@pflagcentralky. org. *lesbian, gay, bisexual, transgender, queer and questioning.

Wednesdays Mindfulness and Relaxation for Health

Relax the body, quiet the mind, open the heart.

Arrive 6:00-6:30 and deeply relax, instruction 6:308:00 PM. Mobilize inner resources for promoting health and managing the stress of caregiving, burnout and chronic disease. Study and practice in a supportive group. Gentle yoga, mindful movement, deep relaxation, sitting meditation and discussion. Instructor: John A. Patterson MD, MSPH, FAAFP, Cost $10. Mind Body Studio 517 Southland Drive, Lexington, KY 859-373-0033. Full details at http://www.mindbodystudio.org/?page_id=1055

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For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | February 2018

UK Wellness Program offers this class free to UK employees, retirees and spouses.

Fridays Argentine Tango

“Dance of the Heart” Passionate and Romantic –Mindful and Meditative. A uniquely transformative social skill, art form and movement therapy. No partner or dance experience required. Friday evening 7:30-9:00 PM. You may drop-in to any class- this is not a series. Cost $10 (first class free).

Instructors: Dr. John Patterson and Nataliya Timoshevskaya. Mind Body Studio 517 Southland Drive, Lexington, KY 859-373-0033. Full details at http://www.mindbodystudio.org/?page_id=214

Sundays

(Jan 28 – March 18) Tango Fundamentals

2:00-3:30pm Jan 28-March 18 Learn walking, turning, partnering, musicality. No experience or partner needed. Leather soles or thick socks required. 8 week series $60

or $10 per drop-in class. Teacher Nataliya Timoshevskaya timnatevg@ gmail.com Mind Body Studio 517 Southland Drive, Lexington, KY 859373-0033. Full details at http://www. mindbodystudio.org/?page_id=214

Tuesdays most months. For more information and to confirm the group is meeting, call 288-2446.

February 5 Diabetes support Group

1 – 2 pm, LFCHD South, 2433 Regency Road. Free class for pregnant women diagnosed with Gestational Diabetes to learn about controlling blood sugar to have a healthy pregnancy. For more information or to pre-register, call 288-2446.

11 am, Bourbon County Senior Citizens Center, 11 Legion Rd, Paris.

Open to anyone with diabetes or prediabetes and their support persons.

Lunch can be provided for anyone age 60 and over by calling the Senior Center at 987-7453 by the Friday morning before the meeting (Sept 1). For those under age 60, call Lisa Wheat at the health department 9871915 ext. 4117.

February 6 Eat, Move, Lose Weight Support Group

12 – 1 pm, LFCHD South, 2433 Regency Road. Free weight-loss support group appropriate for anyone wishing to lose weight or maintain weight loss. Share struggles and ideas with others. Held first and third

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February 7 Gestational Diabetes Class

February 7 Belief, Healing & Health Join us for an informational discussion as Dr. Gash, Professor of Neuroscience at the University of Kentucky, shares his extensive research on "Blue Zone" communities around the world, and their approaches to longevity and well-being. Topics include mindful activity, nutrition, restorative rest and compassion. Reserve your seat at 859721-0350. Lunch provided. Morning Pointe Senior Living, 150 Shoreside Drive, Lexington, KY 40515.

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In the Beautiful Red River Gorge CAMPING CABINS AND PRIMITIVE CAMPSITES ALSO AVAILABLE

Call or visit website for reservations.

(606) 668-2599 ksbrown@mrtc.com www.kentuckywildflowersllc.com

February 13 MaterniTEA

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February 10 A Day of Mindfulness-Based Stress Reduction for Body, Mind and Heart

Saturday February 10th from 9AM-4PM. The goals of this retreatlike workshop are to: promote resilience and prevent burnout from work and caretaker stress, help you mobilize your own inner resources for healing, learn safe and effective mind-body skills for managing stressrelated chronic conditions, relax the body, quiet the mind and open the heart. Facilitator: John A. Patterson MD, MSPH, FAAFP. Cost $45-75 sliding scale. Location Mind Body Studio 517 Southland Drive, Lexington.

Pre-registration required by calling 859-373-0033 and emailing john@ mindbodystudio.org. Full details at www.mindbodystudio.org/?page_ id=1262. UK Wellness Program offers discount for UK employees, retirees and spouses.

February 13 Diabetes Support Group 9-10 am, Senior Citizens Center, 195 Life Lane (behind Southland Christian Church on Richmond Road).

Free. Sponsored by the LexingtonFayette Co. Health Dept. For more information, call (859) 288-2446.

6:30 - 7:45 PM, Baby Moon, 2891 Richmond Rd., Lexington. FREE information session to learn how to navigate the 9 months of pregnancy and beyond. Visit http://www.babymoonlex.com/ to register.

February 24 Frigid 4 Miler & 1.5 Mile Fun Run/Walk

The Frigid 4 Miler & 1.5 Mile Fun Run/Walk is Saturday, February 24, 2018 at 9am at the Kentucky Horse Park (Visitors Center Area) in North Lexington. You can use this as a stepping stone race towards a half marathon or marathon that you may be training for in the spring. Don’t let the winter weather keep you indoors.

Come run the Frigid 4 Miler with us!

The first 200 registrants will be guaranteed a winter running cap. Packet Pickup at the KYHP on race day from 7:30-8:45am. Register online at www. runsignup.com.

February 28 Senior Health & Wellness Fair 1pm – 4pm at Highgrove at Tates Creek, 4251 Saron Drive, Lexington KY 40515. Join us for our first annual Senior Health & Wellness Fair! Take advantage of complimentary health screenings, attend educational and fitness workshops, enjoy a massage and enter to win door prizes. Free admission, open to the public. For more information, call 859-245-0100.

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February 2018

N AT U R E ' S Lulo GO LA-LA OVER THIS EXOTIC TROPICAL FRUIT

By Tanya Tyler, Editor Health&Wellness Continuing our 2018 theme of seeking out new and unusual produce and other types of foods to try, we present to you lulo. Also known as naranjilla, this exotic tropical fruit is a member of the tomato family. It is native to northwestern South America and is found primarily in Ecuador, Peru, Colombia and Panama.

The lulo plant is a spreading herbaceous shrub with thick stems. Some of its leaves have spines, but others are spineless. Its blooms are composed of five petals that are white on the upper surface and purple and hairy beneath.

The outside of the fruit is bright orange with a smooth, thick peel. Inside you will find a juicy green or yellow pulp that tastes like a combination of pineapple and lemon and even rhubarb.

The seeds are edible. Lulo is added to ice cream mix, made into sauce for various dishes or used in making pie and other desserts, including sherbet. Mostly it is made into a juice with an unusual green color or used for a drink called lulada. Naranjilla jelly and marmalade are also produced. Lulo can even be turned into wine.

According to Organic Facts, lulo has a variety of health benefits. These include an ability to improve the immune system, boost vision and protect against certain cancers by neutralizing free radicals. Lulo will promote heart health, regulate digestion and lower cholesterol. Lulo has high levels of vitamins C, K, E and A, as well as beta carotene, niacin, riboflavin and thiamine.

With significant iron levels, lulo may increase your red blood cell count, improving circulation and increasing oxygenation to vital organ

B E A U T Y

systems and cells. A diversity of minerals such as magnesium, calcium and phosphorous enables lulo to strengthen bones and fight against osteoporosis. Lulo has been linked to hormonal changes in the body that can improve mood, reduce stress and combat insomnia. It’s also said to accelerate wound healing and is purported to have some aphrodisiac properties. It is a good diuretic that helps detoxify the kidneys and liver.

Naranjilla extracts are included in some beauty products to reduce wrinkles and strengthen the hails and hair. Lulo fruit is also used as an emollient and exfoliate in combination with other fruits such as bananas, mango and papaya.

Lulo is difficult to find in the United States.

An exhibition of lulos at the 1939 World’s Fair in New York stirred interest in the fruit. In February 1948, 20 naranjilla plants were planted at the University of Florida’s Agricultural Research

and Education Center. They were just beginning to fruit when hurricanes destroyed nearly all of them. The naranjilla will not fruit in temperate latitudes and is notoriously difficult to grow for large-scale cultivation. It is easily damaged, thus reducing its ability to become a top-level export.

That means if I want to try it, I’ll have to go right to the source. On my bucket list for 2018 is a trip to the Panama Canal. I’ll be on the lookout for lulo.

Sources and Resources • Center for New Crops and Plant Products, Purdue University (www.hort.purdue.edu) • Gardening Know How (www.gardeningknowhow.com) • Organic Facts (www.organicfacts.net) • Rare Seeds (www.rareseeds.com)

Lulo will promote heart health, regulate digestion and lower cholesterol.

PERSONAL TRAINING

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Lexington Healing Arts Academy 859.252.5656 | www.lexingtonhealingarts.com 272 Southland Drive, Lexington, KY 40503

Visit us online to learn more!

Do You Really Need to Exercise MORE? DIMINISH THE IMPACT OF LIFE STRESSORS ON THE BODY

By Lucy Hendricks If you’re tired of clocking in hours at the gym with little to no results, try not to fall into the trap of the idea your workout regimen is not hard enough.

When health and fitness results are hard to come by, most people

Start taking a daily walk or begin a meditative practice.

start wondering what other exercise routine they can add into their week, how many more calories they need to restrict or how much more time they need to put in the gym since what they’re doing obviously isn’t enough.

Our fitness culture and some health experts have misguided many people into believing success is driven

by how hard you go in the gym.

That’s why there are high-intensity boot camps opening all over town with the promise of crushing you into the ground and rewarding you for going all-out during every single workout.

Unfortunately, this type of exercise program has left many people with little to no results, beat up and confused as to why all their hard work has only dug the hole deeper for them.

The truth is, people are exceeding the amount of stress they run their body through and are not putting any emphasis on recovering from it.

If we were to compare bodies to bank accounts, many people are walking around with overdrawn accounts. When you keep taking away from the body, it will eventually start fighting back by not giving you the results you’re searching for. You can’t keep taking money out (exercise/ stress) without ever putting money back in (recovery).

People not only need to recover from the stress exercise puts on them, they also need to diminish the impact life stressors put on their body.

Your kids’ insane schedules; a toxic work environment; crazy work deadlines; relationships; the loss of a loved one; an autoimmune disease; horrible diets; dysregulated breathing; and low quality of sleep … Every single aspect of your life is something to consider when starting a workout regimen, because they will impact your ability to succeed and get results from exercising.

Before you let another trainer tell you you need to go harder to

see better results, try considering you may not be recovering enough.

Instead of beating yourself up for not doing more, try taking a step back and see how you can do less. Try working on your sleep. Start taking a daily walk or begin a meditative practice.

Find a personal trainer who utilizes a holistic approach that will take your ability to recovery into consideration when he or she trains you.

If you’re looking to get results you can sustain for a lifetime, it’s time to put money back into your body bank account. If you start taking care of your body, it will return the favor and give you the results you’ve been looking for.

About the Author Lucy Hendricks is co-owner of Enhancing Life and Teacher at The Lexington Healing Arts Academy Personal Training Program. She is a personal trainer that takes a holistic approach to health and fitness. She looks at all factors that impact her client’s results in the gym: stress, nutrition, breathing, routine, sleep, and more. By considering the whole picture, her clients can expect to achieve sustainable results and avoid plateaus or overtraining.

About Lexington Healing Arts Academy LHAA is a licensed, accredited school offering career education and services in Massage, Personal Training, and Yoga.

FAMILY VISION

–COLUMN PROVIDED BY–

Family Eyecare Associates 105 Crossfield Drive, Versailles, KY 40383 859.879.3665 | www.myfamilyvision.com www.kentuckyvisiontherapy.com

Sports Vision Therapy Helps Athletes Improve Recognition and Response

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

Many pro teams have a vision therapy program for their players.

The program works on improving the athletes’ recognition and response.

A sports vision therapist will show a baseball player photographers of a pitcher holding a ball to help them recognize when the hurler is about to throw a fastball or a curveball.

(Different pitches require different finger positions.) In the major leagues, the time from pitcher release point to bat contact is four tenths of a second, and the average major league baseball player takes about two tenths of a second to get the bat from starting position to contact position. To speed up recognition so the ballplayer can respond more quickly, the vision therapist will show him the photos for a second, half a second, a quarter of a second, down to a hundredth of a second. Football players benefit from this kind of therapy, too, as it allows them to quickly assess what play is about to be run.

Sports vision therapists use light boards to help athletes improve their reaction time. As the lights flash on and off, the athlete must touch them, and as the exercise continues, the flashes speed up. This spurs the athlete to be more accurate. As speed of recognition and speed of response progress, so does accuracy. Other exercises sharpen important skills such as depth perception, visual spatial awareness and peripheral awareness, which enables the athlete to see the whole court instead of collapsing into tunnel vision as he or she gets stressed or tired. Different athletes will have different types of visual strength. For instance, hockey players tend to have better scores in the lower field of gaze because they focus their eyes more downward, following the puck across the ice. Volleyball players score better in upper field of gaze, watching as the ball comes over the net.

Coaches can take information from the vision therapist to put players in positions that utilize their strengths.

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

Volleyball players score better in upper field of gaze, watching as the ball comes over the net.

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

About the Author Dr. Graebe received both his B.S degree in Visual Science and Doctorate of Optometry from Indiana University. He is a Behavioral Optometrist and learning expert. He has been in private practice here in the Bluegrass area for the past 32 years.

February 2018

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“With Today’s Breakthroughs, You Too Can ELIMINATE Type 2 Diabetes, Obesity, Hypertension & More!”

BEFORE TRUE HEALTH SOLUTIONS

Rick Flannery, now 57, was taking 17 medications a day. He was taking 8 Oral meds and 4 Insulin Injections daily for Type 2 Diabetes. He had Hypertension, High Cholesterol, Sleep Apnea, and Obesity, weighing over 246 lbs.

His A1c was 9.2. NOW 6.7 and OFF all meds for Type 2 Diabetes, Hypertension and Cholesterol. He’s eliminated 16 drugs a day (costing thousands a year) and he’s lost over 72 pounds!

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

A: “My Type 2 Diabetes was terrible and my health was getting worse. I had High Blood Pressure and I really needed to lose weight, but couldn’t. I heard of Dr. Miller and the results he gets.”

Q: You’ve been seeing other medical doctors for your Type 2 Diabetes and Hypertension, what about Dr. Miller was different?

A: “Dr. Miller made it clear, something was not working correctly in my body. He said his approach is to uncover and reveal exactly what that is. Dr. Miller really takes the time to listen and looked at my whole health history. He makes it clear that Type 2 Diabetes, Hypertension and Obesity are being caused by something. My other doctors just didn’t take the time to do this, they never even talked about what was causing any of these. The other doctors just gave me more and more medications. I knew these were just masking symptoms and not fixing anything. Dr. Miller makes complete sense.”

Q: What does Dr. Miller do to find out what’s not working correctly inside your body?

A: “Dr. Miller doesn’t mess around.

He has an amazing blood panel lab he orders through Lab Corp.

He gets the results and does a ‘Functional Medicine’ computer assessment. It is very impressive."

AFTER TRUE HEALTH SOLUTIONS

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

A: “Dr. Miller takes the time and goes over everything so I understood. He takes the time to show exactly what needs done and what type of natural treatment he recommends to fix what is causing Type 2 Diabetes, Hypertension, Sleep Apnea and Obesity.

It all makes perfect sense once you see everything.”

Q: Rick, what did Dr. Miller recommend for you to eliminate your Type 2 Diabetes, Obesity and Hypertension?

A: “Dr. Miller just lays it all out so clear. He started off by seeing me every week to ensure I would eliminate the Diabetes, He has amazing instructions on life-style improvements to eliminate all poor health and then stay healthy. He just makes it all so clear and provides great printed instructions. I’m really happy with how he treats me as a client.”

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

A: “My results are great! My A1c went from 9.2 to 6.7, after 15 years on medications. I’ve eliminated all my drugs for Type 2 Diabetes, Hypertension or Cholesterol and I’ve now lost 72 pounds! I highly recommend Dr. Miller. I got my health and life back!”

I’m off all medications for Type 2 Diabetes, Hypertension, High Cholesterol and I’ve lost over 72 lbs!

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

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SENIOR LIVING

–COLUMN PROVIDED BY–

701 Liberty Ridge Lane, Lexington 859.543.9449 | 800.264.0840 www.libertyridge.com

Liberty Care Provides Independence and Assistance

by Bruce Maples, Sales and Community Outreach Coordinator Sometimes as we age, we may need a little help to accomplish activities of daily living (ADLs). These include dressing, bathing, taking medication and preparing meals. Liberty Ridge Senior Living Community addresses this need by offering assisted living care at its Lexington campus.

Assisted living provides residents who do not need daily medical attention an opportunity to receive care in a homelike setting. In Kentucky, an assisted living residence must undergo a certification process and be inspected regularly by state officials to ensure it complies with regulations for assisted living care. Liberty Ridge is one of only three certified facilities in Lexington.

Liberty Care is the special brand of assisted living care at Liberty Ridge.

The most important aspect of Liberty Care is that it allows residents to maintain independence while also providing personalized assistance when needed. The Liberty Care team gives each resident individualized attention. Residents’ specific needs and preferences are kept in mind and adjusted as necessary. The team provides daily wellness checks and also monitors, reminds and assists residents as needed with such things as dressing, grooming, bi-weekly bathing, meals and program reminders.

Assistance with self-administration of

medication is available as well.

In the assisted living section of Liberty Ridge, residents can choose between one- and two-bedroom apartments, a studio or a deluxe studio. Each has a kitchenette with a refrigerator-freezer and a microwave.

The bathrooms have low-barrier walk-in showers. Every apartment has an emergency response system; all residents receive a personal pendant to summon help when needed. You can check Liberty Ridge’s Web site (www.libertyridge.com) to see the layout and photos of the apartments and common living areas, which

include a patio with raised garden plots and living and dining rooms with fireplaces.

Amenities and services provided by Liberty Care include three restaurantstyle meals each day, plus nutritious snacks; weekly housekeeping; daily trash removal; and a trained and caring staff on site 24/7. There are also laundry facilities for resident use.

All utilities and extended basic cable service are included. Full-time pastor care is available as well as a weekly health maintenance clinic conducted by home health agencies. If a resident has a service desire or need not covered by these services, he or she is encouraged to discuss it with the community director.

To enhance your opportunities for learning and stimulation, Liberty Ridge offers a diverse and exciting life enrichment program with plenty of activities ranging from exercise to excursions to movies and games.

Transportation to shopping, local attractions, restaurants and libraries are offered; individual transporta-

The Liberty Care team gives each resident individualized attention.

tion to doctor’s appointments can be arranged with advance notice for a nominal fee to defray the costs of vehicle operation and labor.

Liberty Ridge is a non-profit ministry of Eastland Church of God. Liberty Ridge’s goal is to offer hope to senior adults by providing quality housing and services in a caring Christian environment. The facility is open to people of all faiths. For more information, visit Liberty Ridge’s Web site or call (859) 543-9449 or toll free 1-800-264-0840.

About the Author Bruce Maples is the Sales and Community Outreach Coordinator at Liberty Ridge. He has worked with seniors and senior care organizations in a sales/advisory capacity for the past 33 years. A native of Gadsden, Ala., he has lived in Mt. Sterling for 21 years. He and his wife, Angie, have two daughters, a son and three wonderful grandchildren. bruceamaples @bruce_maples id=100012474464213

Do You Have...

Food Safety Tips for People with Diabetes The Food and Drug Administration (FDA) now has available a free booklet called “Food Safety for People with Diabetes.”

Practicing food safety is critical for people who have diabetes, the FDA says, because diabetes can affect the function of various organs and systems of the body, making people living with this disease more susceptible to infections and pathogens that cause foodborne illness. When people with diabetes contract a foodborne illness (food poisoning), they are more likely to have a lengthier illness, undergo hospitalization or even die. The booklet covers subjects such as handling and preparing food safely, cold storage, food product dating and symptoms of food poisoning. Go to www. fda.gov to download the booklet. (Source: U.S. Food and Drug Administration)

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The Intra-Lock Mini Implant is a revolutionary new type of implant which makes it possible to replace anything from a single tooth to a full mouth restoration in only a few short visits.

WHO Urges End of Antibiotics in Animals The growing problem of antibiotic-resistant bacteria has spurred the World Health Organization (WHO) to update its guidelines for the use of antibiotics in animals used for human food. The WHO recommendations aim to preserve the effectiveness of antibiotics used to treat infections in humans. “Over-use and misuse of antibiotics in animals and humans is contributing to the rising threat of antibiotic resistance,” the WHO said in a news release. “Some types of bacteria that cause serious infections in humans have already developed resistance to most or all of the available treatments, and there are very few promising options in the research pipeline.”

Scientific evidence shows overuse of antibiotics in animals, including the common practice of using them to promote growth, contributes to the emergence of antibiotic resistance, says Dr. Kazuaki Miyagishima, WHO director of the Department of Food Safety and Zoonoses. The food industry uses 80 percent of medically important antibiotics on animals. (Source: Food Safety News)

Try a Sugar Detox Reducing sugar in your diet can help you drop pounds, improve your health and even give you more radiant skin. Sugar not only keeps us overweight, it is also a leading cause of heart disease and leads to premature aging, according to Brooke Alpert, a registered dietitian and co-author of The Sugar Detox: Lose the Sugar, Lose the Weight – Look and Feel Great. People are addicted to sugar, Alpert says. Research suggests sugar induces rewards and cravings similar in magnitude to those induced by addictive drugs. To break free of this addiction to sugar, going cold turkey works best, at least in the beginning. Try eating proteins (chicken or fish), vegetables and healthy fats. Drink water, unsweetened tea and black coffee.

Depending on how intense your addiction is, Alpert says, you may experience withdrawal symptoms, such as brain fog, crankiness and fatigue. “If you feel bad, stop and have a piece of fruit. But if you can push through and stay well-hydrated, you can really break your cycle of sugar addiction,” she said. A sugar detox may not be appropriate for people with diabetes, extreme athletes or anyone taking medication to control blood sugar. It is also not recommended for pregnant women. (Source: CNN News)

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INTEGRATIVE MEDICINE

–COLUMN PROVIDED BY–

Mind Body Studio 859.373.0033 | www.mindbodystudio.org 517 Southland Drive, Lexington

Seasonal Affective Disorder

including interacting with medications or nutritional supplements. Always discuss such approaches with your PCP as part of your partnership

By John A. Patterson MD, MSPH, FAAFP to establish your own unique, individualized plan of care.

Your PCP can help you determine In addition in normal physiology related to time the cause of depression and other to cold weather, of day) and blood levels of hormones symptoms, provide educational winter sometimes and chemicals important in mood resources and referrals and work with brings sadness regulation. Changes in serotonin and you to develop your unique plan of and depression. melatonin levels are two examples. care. There is no diagnostic test for Some people experience About 5 percent of Americans SAD. To establish the diagnosis of depression only during the winter. experience moderate to severe SAD SAD and distinguish it from other Others with year-round depression symptoms and up to 20 percent forms of depression, it is necessary to have worsening symptoms in experience a mild form. SAD affects document the recurrence of symptoms winter. Terms such as “winter women more than men. People living for at least two consecutive years at blues,” “wintertime depression” and in the far northern and far southern the same time of “winter-onset depression” refer to a latitudes, farthest year. There must potentially serious form of depression from the equator be depressioncalled “seasonal affective disorder” where winters are free intervals (SAD), which affects people during darkest, are more About 5 percent of between periods the coldest and (most importantly) affected. Those Americans experience of depression and darkest months of the year. Though with a personal or your PCP must most people are affected from the family history of moderate to severe SAD have ruled out fall into the winter, some suffer this depression of any annual change in mood in the spring kind are more likely symptoms and up to 20 other causes of depression. and early summer. to be affected. percent experience a If your PCP Common symptoms of SAD As with determines include depression, anxiety, low energy, other forms of mild form. your symptoms loss of interest in previously pleasurable depression, selfare the result activities, headache, changes in care approaches of SAD, he or she may recommend appetite, weight and sleep, impaired may help SAD and are worth trying if light therapy (phototherapy), anticoncentration and memory, social symptoms are mild, especially if such depressants, mental health counseling withdrawal and isolation from friends approaches have helped in previous or a combination of approaches. and family. As with depression of any years. Letting more light into the Phototherapy involves sitting a few kind, it is important to take seriously home and office can help. Spending feet away from a light box with bulbs any of these symptoms, especially if more time with supportive friends, that emit light simulating the daylight they occur each year, last more than a family and pets can help. Vigorous wavelength spectrum. Phototherapy few days or interfere significantly with physical exercise can help most may worsen symptoms in those work or personal life. It is especially forms of depression, including SAD. with bipolar disorder and menstrual important to seek professional help Exercising outdoors combines both irregularities, so discuss its use with if there are any suicidal thoughts or these approaches. Yoga, meditation, your PCP for maximum safety a dependency on alcohol or other mindfulness training, prayer, massage and to choose a reputable product. recreational drugs as a form or escape, and acupuncture may be helpful. Ask Tanning beds should not be used for denial or self-medication. your primary care provider (PCP) phototherapy because their light is high Although the exact cause of SAD for a referral to a complementary in ultraviolet rays that can harm both is unknown, there are several possible provider in whom he or she has contributors. A reduction in natural confidence. Although several herbs and the eyes and skin.

Anti-depressant medications used daylight in fall and winter can affect the supplements are promoted as having for SAD include those used for other body’s internal clock, causing changes anti-depressant activity, some of them forms of depression. You and your in the circadian rhythms (variations may also have adverse health effects,

PCP should select them after doing a thorough review of your symptoms and medical history. Please never selfmedicate by taking someone else’s anti-depressant medication. Your needs and unique medical history will determine what is best for you. Antidepressants may take several weeks to show a beneficial effect. This is why it is important to discuss several treatment options with your PCP or mental health provider and stay in close contact with him or her during treatment.

Any conversation with your PCP, mental health counselor or chaplain/ spiritual counselor must honestly describe the extent of the symptoms you are experiencing, especially if there has been any thought of self-harm or suicide. Many people, especially men, minimize the severity of such symptoms, believing they should be able to “snap out of it” on their own.

Mental health counseling can offer help not provided by medication alone. There are several ways to use such counseling to manage overall stress and re-train thoughts, attitudes and behaviors so they are more mood elevating and life affirming.

Please remember it is not a sign of weakness to ask for help and share the extent of your emotional anguish with a trusted friend, faith community member, PCP or mental health professional.

Sources and Resources • FamilyDoctor.org Seasonal affective disorder https://familydoctor.org/ condition/seasonal-affectivedisorder/ • Mayo Clinic.org Seasonal affective disorder www.mayoclinic.org/diseasesconditions/seasonal-affectivedisorder/basics/definition/con20021047

About the Author Dr. 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 of the University of Kentucky College of Medicine, Saybrook College of Integrative Medicine and Health Sciences (San Francisco) and the Center for Mind Body Medicine (Washington, D.C.).

He operates the Mind Body Studio in Lexington, offering integrative medicine consultations and group classes specializing in mindfulnessbased approaches to stress-related chronic disease and burnout prevention. He can be reached through his Web site at www. mindbodystudio.org.

February 2018

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N E W S

By Dr. Tom Miller, Staff Writer

Opioid Addiction Affects Children and Adolescents Researchers at the American Academy of Pediatrics (AAP) National Conference in Chicago reported on a study just completed at the University of Iowa that found an increasing number of children are becoming addicted to opioids, thus demonstrating opioid addiction is not just a problem among adults in the United States. The study showed an alarming number of children seen in emergency departments (EDs) – more than 100 each day – test positive for opioid addiction or opioid dependency.

That number could be larger if physicians don’t suspect opioid dependence. Data suggested children’s dependency on opioids, prescription painkillers and illicit drugs such as heroin rose from 32,235 in 2008 to 49,626 in 2013 in the United States.

During the study period (2008-2013), participating medical centers realized 257,165 ED visits with opioid dependence or abuse diagnosis codes were made by individuals age 21 or younger. The notable majority of these visits involved individuals age 18 to 21 (88 percent), with about 8 percent made by those age 16 to 17. Males made up more than half of the visits (56 percent) that included athletic-related injuries.

A related 2016 study suggests common surgeries may serve as a gateway to nonmedical opioid use in adolescents. The study found patients commonly fill postsurgery opioid prescriptions for months

beyond the typical recovery time. A team from the University of Michigan C.S. Mott Children’s Hospital and the Michigan Opioid Engagement Network, retrospectively, studied more than 88,000 privately insured patients (mean age 17 years) who underwent one of 13 common surgeries for this age group. None of the patients had been prescribed an opioid before surgery. The incidence of new, persistent opioid use after surgery was 4.8 percent, ranging from 2.7 percent to 15.2 percent across procedures, compared to 0.1 percent in a non-operative control sample.

Persistent opioid use was defined as continued prescription refills 90 to 180 days after surgery and beyond what is expected after routine surgery.

Sources and Resources • Allareddy, V. (2017). University of Iowa Stead Family Children’s Hospital Study on Opioids and Children.

Chicago Illinois: American Academy of Pediatrics, National Conference September 17, 2017.

• Groenewald, C.B., Rabbitts, J.A., Gebert, J.T. and Palermo, T.M. (2016) Trends in opioid prescriptions among children and adolescents in the United States: A nationally representative study from 1996 to 2012. Pain, 2016 May; 157(5):1021-7.

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February 2018 | Read this issue and more at www.healthandwellnessmagazine.net | Like us

The two most common complex phobias are social phobia and fear of public speaking.

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February 2018

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Coping with Fears and Phobias

IF YOUR ANXIETY INTERFERES WITH NORMAL FUNCTIONING, SEEK HELP

By Harleena Singh, Staff Writer Almost everyone has fears, but when fears become severe, they cause anxiety and interfere with normal life.

This is called phobia. A phobia is an intense fear of something that actually poses little or no real danger. People with phobias have an overwhelming need to avoid any contact with the specific cause of the anxiety or fear.

It’s not exactly known how phobias develop, but specific phobias are thought to originate in childhood, between the ages of about 4 and 8 years. Phobias can also develop in adults. If you have a phobia, you probably realize your fear is irrational, yet you still can’t control your feelings. However, phobias can be managed and cured.

Common phobias and fears include closed-in places, heights, driving, insects, snakes and needles. Physical symptoms of a phobia include difficulty breathing, a pounding heart, chest pain or tightness, trembling, dizziness, a churning stomach, hot or cold flashes, a tingling sensation and sweating. Emotional symptoms include feeling overwhelming anxiety, panic or an intense need to escape. You may also feel detached or powerless or believe you’re going to pass out.

Phobias can be divided into two main categories. Specific or simple phobias center around a particular object, animal, situation or activity. These often develop during childhood or adolescence and may become less severe as you get older. Examples of simple phobias are the fear of heights, storms, water and the dark. Situational phobias are fears triggered by a specific situation, such as flying or driving through tunnels or over bridges. The fear of enclosed spaces (claustrophobia) is another type of specific phobia.

Complex phobias tend to be more disabling than simple phobias. They seem to develop during adulthood and are often associated with a deep-rooted fear or anxiety about a particular situation or circumstance.

The two most common complex phobias are social phobia and fear of public speaking. This is also called social anxiety disorder – the fear of social situations where you may be embarrassed or judged. If you have social phobia, you may be excessively self-conscious. Other social phobias include fear of eating or drinking in public, talking to strangers, taking exams and being called on in class.

Fear of open spaces (agoraphobia) was traditionally thought to involve a fear of public places and open spaces, but now psychologists believe agoraphobia develops as a complication of panic attacks. Afraid of having another

It’s important to address your phobia as soon as symptoms appear.

attack, you become anxious about being in situations where escape would be difficult or help wouldn’t be immediately available.

It’s important to address your phobia as soon as symptoms appear. Simple phobias can be treated through gradual exposure to the object, animal, place or situation that causes fear and anxiety. This is known as desensitization or self-exposure therapy. It is a form of cognitive behavioral therapy (CBT). You could try CBT methods with the help of a professional or as part of a self-help program. Treating complex phobias often takes longer and involves talking therapies, such as counseling, psychotherapy and CBT. Medications may be used, including antidepressants, tranquilizers and beta blockers.

If your phobia doesn’t impact your life much, there is nothing to be concerned about.

However, if avoidance of the object, activity or situation that triggers your phobia interferes with your normal functioning or keeps you from doing things you would otherwise enjoy, it is time to seek help.

References • Help Guide (www.helpguide.org) • Mental Health Foundation (www.mentalhealth.org.uk) • National Health Service (www.nhs.uk) • This Way Up (www.thiswayup.org.au)

About the Author Harleena Singh is a freelance writer and blogger who has a keen interest in health and wellness.

She can be approached through her blog (www. aha-now.com) and Web site, www.harleenasingh. com. Connect with her on Twitter, Facebook and Google+.

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