Health&Wellness February 2019 by Rockpoint Publishing

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Vol. 16 • Issue 5 • February 2019

FITNESS W H AT MOVES YOU?

ALSO INSIDE Performance Nutrition

Outdoor Recreation: Designing a Diet Get Up, Get Moving & Exercise Plan

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Performance Nutrition

Bone Density Screenings Promote Good Health

Recover Faster with Post-Workout Mini-Meals

COLUMNS COSMETIC DENTISTRY It’s Never Too Early to Start Caring for Your Children’s Teeth

INTEGRATIVE MEDICINE Mindfulness and Exercise Are Good Medicine

Outdoor Recreation Provides Many Fitness Benefits

FUNERAL Have the Talk of a Lifetime

Making the Most of Exercise

IMAGING As Transparent As Fog

What is Mental Fitness?

Does Food Influence the Brain?

GENERAL DENTISTRY Children As Well As Adults Can Develop Sleep Apnea

Arthritis: Serious Disease Affects One in Five People

FROM THE

EDITOR

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FEATURES

CONTENTS

FEBRUARY 2019: FITNESS

FAMILY DOC Designing a Personal Diet and Exercise Program

ASSISTED LIVING The Adult Caregiver: When is it Time to make the move?

FAMILY VISION Confronting the Myopia Epidemic

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

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© Copyright HEALTH&WELLNESS Magazine 2019. 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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Dear Friends, So how’s your New Year resolution to fit in fitness and exercise more going? That good, huh? Oh, I can relate. I got up on Jan. 1 determined to start running again. Just an easy mile a day, a nice loop around my neighborhood, with just enough hilly spots to be challenging but not exhausting. I would add a few more steps each day to my run – why, by summer, I should be doing five miles a day at least! I went out every day for a whole week (it helped that the weather has been super nice) and I felt so empowered and resolute. Then life happened. A new job. More meetings. A trip out of the country. You know how it goes. But I’m not letting this daunt me. I recognize glitches crop up and you have to be flexible when they do. Once everything calms down, I’ll be back out there. It’ll be spring before you know it, which is even more impetus for me to get out and get moving. Don’t let the stumbling blocks throw you completely off track. Get back up and get on with it. That’s exactly what I did one evening when I tripped on the sidewalk and took a tumble. I didn’t let myself stay down on the ground, wincing in pain. I got right back up and finished my run with a determined dash. I hope when you fall down, you get back up, too, and finish strong. Here’s to your health,

Tanya

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Performance Nutrition: 3 TIPS FOR ANY ATHLETE By Dave Schnell, Ph.D., Courtney P. Turpin, M.S. and Nika Larian

With a new year in full stride, many of us are resolving to exercise more in 2019. It’s easy to be lured into taking supplements, shakes and other nutritional interventions to aid your fitness goals. Fortunately, sports nutrition doesn’t have to be complicated or costly. Remember these three tips to assist with your active lifestyle. 1. Fuel for Performance Working out takes a lot of energy, and all those calories have to come from somewhere. As you exercise, your body uses energy from sugars in glycogen (large complex sugars stored in the liver and skeletal muscle) and stored body fat to fuel the muscles and keep you moving. Even lean athletes have enough body fat to fuel light exercise for hours on end, but hard-working muscles prefer to use sugar from glycogen, which can be depleted during intense workouts lasting longer than 45 minutes (Gonzalez, Fuchs, Betts and Loon, 2016). If you’re going the distance, consider bringing along a high-carbohydrate snack such as a granola bar or sipping a sugary sports drink to provide plenty of carbohydrates for tired muscles. Not going quite that long? Your body has enough energy stored to last through an hour of a strenuous workout. Just make sure to replenish your glycogen stores with a post-workout snack rich in carbohydrates and protein.

of activities. In a 2017 study, dehydrated golfers took more strokes than those who were well hydrated (Magee, Gallagher and Mccormack, 2017). How much fluid should you take in? The American College of Sports Medicine (ACSM) recommends drinking around 17 ounces of fluid two hours before exercising and an amount of liquid equal to weight lost during exercise afterward. If you are participating in an intense activity lasting over an hour, a sports drink with added carbohydrates and electrolytes is recommended (ACSM, 1996). To lessen sugar, dilute the sports drink with equal amounts of water. Protect your hydration status and performance by always taking a water bottle with you when being active. 3. Split from Sweets and Sodas Every athlete can benefit from avoiding foods with a high sugar content. Cakes, cookies and pastries cause a surge of energy with rapidly increasing blood-sugar (glucose) levels. However, in response to this, insulin levels also rapidly rise. The result can be a sugar crash – when blood-sugar levels drop below the normal range. Symptoms can include hunger, irritability, headache, anxiety and difficulty concentrating. Clearly, these symptoms do not boost performance. Fizzy and sugar-laden sodas provide only short-term energy, and their consumption is associated with weight gain. The caffeine in many sodas is a diuretic, causing the body to lose water, which increases the chances of becoming dehydrated. The most important nutrition tip for athletes is to start with a solid foundation of a nutrientdense diet with plenty of lean proteins, complex carbohydrates and healthy fats. When it comes to nutrition and performance, garbage in means garbage out. Focus on fueling for exercise and hydrating well – your body will thank you!

Your body has enough energy stored to last through an hour of a strenuous workout.

2. Drink Up Remaining hydrated is essential when performing any physical activity, but many athletes dry out during workouts. One study found up to 75 percent of Division III athletes do not adequately hydrate during practice and competition (Magal, Cain, Long and Thomas, 2015). Dehydrating by even as little as 2 percent of body weight negatively affects performance in a variety

References

• American College of Sports Medicine. Position Stand on Exercise and Fluid Replacement. Med. Sci. Sports Exerc., Vol. 28, No. 1, pp. i–vii, 1996. • Donnelly, J.E., Smith, B., Jacobsen, D.J., Kirk, E., Hyder, M., Bailey, B. and Washburn, R. (2004). The role of exercise for weight loss and maintenance. Best Pract Res Clin Gastroenterol, 18(6), 1009-10029. • Foreyt, J.P. (1993). Evidence for Success of Behavior Modification in Weight Loss and Control. Annals of Internal Medicine, 119(7_ Part_2), 698. doi:10.7326/0003-4819-119-7_ part_2-199310011-00014 • Gonzalez, J.T., Fuchs, C.J., Betts, J.A. and Loon, L.J. (2016). Liver glycogen metabolism during and after prolonged endurance-type exercise. American Journal of Physiology-Endocrinology and Metabolism, 311(3). doi:10.1152/ ajpendo.00232.2016 • Magal, M., Cain, R.J., Long, J.C., Thomas, K.S. (2015) Pre-Practice Hydration Status and the Effects of Hydration Regimen on Collegiate Division III Male Athletes. J Sports Sci Med, 14(1):23-8. • Magee, P.J., Gallagher, A.M. and McCormack, J.M. (2017). High Prevalence of Dehydration and Inadequate Nutritional Knowledge Among University and Club-Level Athletes. International Journal of Sport Nutrition and Exercise Metabolism, 27(2), 158-168. doi:10.1123/ijsnem.2016-0053 • Swift, D.L., Johannsen, N.M., Lavie C.J., Earnest, C.P. and Church, T.S. (2014). The role of exercise and physical activity in weight loss and maintenance. Prog Cardioasc Dis, 56(4), 441-7.

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 with faculty advisor Dr. Sara Police.

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Bone Density Screenings Promote Good Health CERTAIN POPULATION SEGMENTS SHOULD GET TESTED By Jamie Lober, Staff Writer Getting preventive screenings is one of the best measures you can take to promote good general health. If you are concerned you have a certain condition because it runs in your family or age group, there may be a test for it. It’s a good idea to have a bone density test if you are a woman approaching senior age. “A bone density test is the only test that can diagnose osteoporosis before a broken bone occurs,” said Valerie Patmintra, senior advisor of communications with the National Osteoporosis Foundation. A dual-energy X-ray absorptiometry machine (DEXA) is used to look at the amount of bone in your hip, spine and other sites on the body.

“We recommend you have a bone density test if you are a woman age 65 or older or a man age 70 or older; if you break a bone after age 50; if you are a woman of menopausal age with risk factors; if you are a postmenopausal woman under age 65 with risk factors; or if you are a man age 50 to 69 with risk factors,” Patmintra said. You can have this test done at some medical practices, hospital radiology departments and private radiology groups. Test results are in the form of T-scores that show how much higher or lower your bone density is compared to that of a healthy 30-year-old. “A T-score of -1.0 or above is normal bone density,” Patmintra explained. “Between -1.0 and -2.5 means you have low bone density or osteopenia, and -2.5 or below is a diagnosis of osteoporosis.” Your doctor can give you tips on how to reduce your chances of breaking a bone based on your score. “Treatment guidelines for postmenopausal women and men age 50 or older indicate those with T-scores of -1.9 and above do not need to take an osteoporosis medicine,” Patmintra said. “All people with T-scores of -2.5 and below should consider taking an osteoporosis medicine.” Following up with your doctor is always important. “You should perform bone mineral density testing one to two years after initiating medical therapy for osteoporosis and every two years thereafter,” said Claire Gill, chief mission officer at the National Osteoporosis Foundation. The Centers for Disease Control and Prevention says people can use the online Fracture Risk

A T-score of -1.0 or above is normal bone density. Assessment (FRAX) tool to see if screening may be appropriate for them. The algorithms show the 10-year probability of fracture. Smoking, alcohol use and glucocorticoids raise the risk, and greater exposure means greater risk. Remember that just because you have low bone density or osteopenia does not mean you will have osteoporosis, only that you have higher odds of developing it. If this is not a topic you have broached with your doctor, it is a good idea to bring it up at your annual physical.

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workout mini-meal. Some ideas are grilled chicken breast over a bed of mixed greens and chopped vegetables; tuna wrap with mixed vegetables; stir-fry with your choice of lean protein (fish, chicken, turkey, etc.); peanut butter and banana in a whole-grain wrap; or yogurt with fresh berries. Studies have shown increased fruit and vegetable consumption with physical activity is associated with increased well-being, enhanced overall health and improved mental health ( Johnson et. al, 2017). It is very important for active individuals to refuel after workouts to recover effectively before the next exercise session. Eating an after-exercise mini-meal that focuses on carbohydrates and protein is the best way to recover faster. Lean sources of protein, especially those derived from dairy products, in conjunction with fruits and vegetables, will send you well on your way to your best recovery. It doesn’t have to be complicated. As long your mini-meal is as balanced as the rest of your meals, you will feel more than ready for your next exercise session.

Recover Faster with Post-Workout Mini-Meals IMPROVE PERFORMANCE BY MAKING HEALTHY, WISE FOOD CHOICES AFTER EXERCISING By Nicole Robinson, Michealia Skleres and Sara Police, PhD

If you’re not eating after a workout, you are missing a prime opportunity. A post-workout mini-meal or snack is a quick way to boost recovery and ultimately improve performance. Eating a post-workout snack within a defined window of time plays a critical role in recovery by speeding up tissue repair, increasing protein synthesis and improving overall mood (Kerksick et. al, 2017). The International Society of Sports Nutrition (ISSN) recommends consuming a post-workout meal or snack that contains both protein and carbohydrates within two hours of exercising. The ISSN also recommends taking in 0.25 to 0.50 grams of high-quality, easily digestible protein and about 2.4 grams of carbohydrate per kilogram of body weight every three to four hours post-workout, depending on the duration and intensity of the physical activity (Kerksick et. al, 2017). Healthy carbohydrates and proteins help you refuel and recover after exercise. Here are a few more tips: Dairy is Your Friend. Milk builds strong bones; we’ve all heard that before. But what about strong muscles? It turns out milk and dairy products are great foods to consume after a workout because they promote

increased muscle protein synthesis and repair for a quicker recovery. According to Wilkinson et al. (2007) and Hartman et al. (2007), dairy products such as milk and yogurt, as well as whey protein supplements (derived from dairy products), have a high nutrient biological availability. This means the body quickly and efficiently absorbs them, so the protein found in dairy is readily available for the working muscles to heal. You do not want to miss out on the protein content of dairy because it contains large amounts of leucine, the key amino acid that makes up the protein in our muscles. So when you’re choosing your next post-workout meal, opt for dairy and especially whey, if you tolerate it. Your muscles and bones will thank you. Listen to Mom: Eat Your Fruits and Veggies! Your mother probably always told you as you were growing up to “eat your fruits and vegetables; they’re good for you and make you big and strong.” Well, she was right! It’s important to incorporate fruit and vegetables in your diet daily, but eating them after a workout is a particularly great time to do so. Coupling healthy carbs with a protein source is the perfect post-

References:

• Hartman, J., Tang, J., Wilkinson, S., Tarnopolsky, M., Lawrence, R., Fullerton, A. and Phillips, S. (2007). Consumption of fat-free fluid milk after resistance exercise promotes greater lean mass accretion than does consumption of soy or carbohydrate in young, novice, male weightlifters. The American Journal of Clinical Nutrition 86(2), 373-381. • Johnson, R., Robertson, W., Towey, M., StewartBrown, S. and Clarke, A. (2017). Changes over time in mental well-being, fruit and vegetable consumption and physical activity in a community-based lifestyle intervention: A before and after study. Public Health, 146, 118-125. • Kerksick, C., Harvey, T., Stout, J., Campbell, B., Wilborn, C., Kreider, R. and Ivy, J.L. (2008). International Society of Sports Nutrition position stand: nutrient timing. Journal of the International Society of Sports Nutrition, 5 (1), 17. • Wilkinson, S., Tarnopolsky, M., MacDonald, M., MacDonald, J., Armstrong, D., and Phillips, S. (2007). Consumption of fluid skim milk promotes greater muscle protein accretion after resistance exercise than does consumption of an isonitrogenous and isoenergetic soy-protein beverage. The American Journal of Clinical Nutrition, 98(2), 512.

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February 2019

OUTDOOR RECREATION PROVIDES MANY FITNESS BENEFITS GET UP, GET OUT, GET MOVING

By Angela S. Hoover, Staff Writer

with just one minute total sprinting time was equivalent to a 50-minute endurance workout at a moderate pace. Interval training is ideal for people crunched for time. Here are some activities you may want to try:

who exercise more frequently, studies suggest.

arthritis increase the use of their joints without worsening their symptoms, says the CDC. You can vary your swimming activity with freestyle swimming or aqua aerobics in an outdoor pool or local lake. How can you pick an activity or exercise you like? Decide if you relish solitude to recharge or desire more social interaction with friends or family time. Think outside the box in terms of your unique circumstances. Gardening and farming involve physical activity just as much as playing a sport, biking, swimming or a traditional workout. The most important thing is to just get up, get out and get moving.

Swimming Swimming is another good way Sports and to improve your aerobic fitness outdoor leisure and offers health benefits similar to activities can be walking and running. What’s more, the perfect ways to get in needed because swimming is easy on your Brisk Walking exercise without having it become muscles and joints, you may be able Simple and easy on the joints, a chore. The best activities for to exercise longer than you could on regular brisk walking improves improved fitness build strength land without increased muscle or cardiovascular, bone and muscle and endurance and burn calories joint pain, says the CDC. Swimming health and helps you maintain and excess body fat. Truthfully, may be particularly good for older just getting up and out and moving a healthy weight while reducing adults because it helps strengthen your risk for type 2 diabetes. Just will result in tremendous benefits core muscles and reduces the risk of to both your body and your mood. 10 minutes of brisk walking three falls, one study found. In addition, times a day for five days is enough Outdoor recreational activities swimming may help people with to improve aerobic health, says the improve physical wellness. Those Centers for Disease Control and who exercise frequently have Prevention. Brisk walking offers the fewer doctor visits, lower body same benefits as running. mass indexes and lower systolic blood pressure than those who Running don’t, says Dr. Laura L. Payne If you chose to run rather than with the University of Illinois. walk, you don’t need to exercise for Mental wellness can impact quite as long. According to the most physical wellness and vice versa. recent physical activity guidelines Leisure and recreation can help Sharing One C from the U.S. Dept. of Health and you better manage stress and Human Services, adults can do reduce depression. 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February 2019 | Read this issue and more at www.healthandwellnessmagazine.net |   HandWmagazine

MAKING THE MOST OF EXERCISE IT’S ONE OF THE BEST THINGS YOU CAN DO FOR YOURSELF By Jean Jeffers, Staff Writer Exercise, you say? No way! If you are like many Americans, you’re busy and think you don’t have time to exercise. You no doubt have a sedentary job or you feel it’s just too much of an effort to exercise each day. But exercise is one of the best things you can do for yourself, and it’s never too late to begin. Benefits of exercise, according to Medline Plus, include: • helping control your weight; • reducing your risk of heart disease; • managing blood sugar and insulin levels; • improving mental health and mood; • keeping thinking, learning and judgment clear and sharp as you age; • strengthening bones and muscles; • reducing your risk of some cancers; • reducing your risk of falls; • improving your sleep; • improving your sexual health; • increasing your chances of living longer; and • helping you stop smoking. Establishing an exercise program will take a little planning and adjusting, but it is doable. 1. Make everything you do more active, from hand washing your car to taking the stairs instead of the elevator to walking to do errands. 2. Be active in social events. Plan activities centered around exercise. 3. Keep track of your progress. Have exercise goals. 4. Make exercise fun. Do activities you enjoy. 5. Find activities you can do in inclement weather. Get at least 150 minutes of moderate-intensity activity each

week by walking, swimming or performing some other activity. The Mayo Clinic suggests making the most of your exercise by knowing how to gauge your exercise intensity. How hard should you be exercising? Exercise at a moderate or vigorous level for maximum benefit. Exercise intensity is shown in your breathing and heart rate, whether you are sweating and how tired your muscles feel. The American Heart Association recommends a general target heart rate of moderate exercise intensity: 50 percent to 70 percent of your maximum heart rate. Vigorous exercise intensity should be 70 percent to 85 percent of your maximum heart rate. Strength training is another activity to include in an ideal exercise program. Do this activity at least two times a week. Don’t push yourself too hard. Be aware if you are short of breath or in pain or cannot speak. If these signs occur, you are probably working out too hard. On the other hand, you should work out hard enough to break a sweat and have difficulty speaking. It is important to pick the right exercise or combination of exercises for you. Medline Plus says most people benefit from a combination of aerobic, strength training, balance and flexibility exercises. In addition, choose activities that work all the different parts of your body and exercise with proper equipment. Listen to your body and don’t overdo it.

About the Author: Jean is an RN with an MSN. She is a staff writer for Living Well 60+ and Health & Wellness magazines. Her first novel, Journey Toward Healing is being released Feb. 3, 2019. Talk to Jean on her blog at www.normajean. naiwe.com.

Exercise at a moderate or vigorous level for maximum benefit.

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Cosmetic Dentistry.

February 2019

IT ’S NEVER TOO EARLY TO START CARING FOR YOUR CHILDREN’S TEETH

ebruary is National Children’s Dental Health Month (NCDHM). This observance began as a one-day event in 1941 to promote early dental intervention and care and to raise awareness about the importance of oral health. In 1981, the initiative became a month-long campaign. This year’s NCDHM slogan is “Brush and Clean In Between to Build a Healthy Smile.” Friday, Feb. 1 is Give Kids a Smile Day, when members of the American Dental Association offer free oral health services to underserved children. Approximately 10,000 dentists, as well as 30,000 other dental team members, participate in Give Kids a Smile Day annually. Tooth decay is the most common chronic disease in children, so it’s never too early to begin taking care of your child’s teeth. You should start even before they come in. After each feeding, wipe the child’s gums with a warm wet washcloth to remove excess food. When his or her teeth start coming in, be even more diligent about caring for them. You may think baby teeth aren’t important since they are destined to fall out and be replaced by the permanent teeth, but these first teeth are placeholders of sorts for the permanent teeth. They help the child chew and talk. Neglecting the baby teeth may lead to WHEN THE decay and problems with the spacing of PERMANENT TEETH the permanent teeth. Especially after the first teeth appear, START COMING IN, do not put the child to bed with a bottle of milk. This has been shown to create RATCHET UP YOUR cavities. Juice or other sugary drinks are GAME PLAN FOR even worse culprits. When the permanent teeth start DENTAL CARE. BRUSH coming in, ratchet up your game plan THE TEETH WITH A for dental care. Brush the teeth with a toothpaste that contains fluoride. TOOTHPASTE THAT Initially, only use a small amount of toothpaste. Teach your child how to CONTAINS FLUORIDE. brush properly and supervise while your child is learning so he or she – DR. ADKINS doesn’t swallow the toothpaste. Brush your own teeth at the same time to demonstrate good form and show how important dental care is. Other tips that will promote good oral hygiene include: • Show children how to floss in between their teeth. • Limit sugary treats and snacks. Offer fruits and vegetables instead. • Remember the 2-2-2 Rule: Visit your dentist two times a year and brush and floss two times a day for two whole minutes. Why is it so important to begin taking care of your child’s teeth at an early age? According to the American Academy of Pediatric Dentistry, more than 50 percent of children will be affected by tooth decay before age 5. The Office of the Surgeon General says more than 51 million school hours are lost each year because of dental-related conditions. The American Dental Association and the American Academy of Pediatrics recommend taking your child for his or her first dental visit around age 1. It’s important to establish a positive, trusting relationship between your child and the dentist at a young age. The dentist will examine the child’s

teeth and mouth and will be able to spot and begin to treat any early problems. A good pediatric dentist will be patient, calm and gentle – like the dental team at Adkins Family and Cosmetic Dentistry. If you take good care of your child’s first set of teeth, it will help them establish good dental habits for the rest of their life. About the Author

To learn more about children’s dental services provided at Adkins Family and Cosmetic Dentistry, call (859) 543-0333 or visit their Web site at www.adkinsfamilydentistry.com.

ABOUT ADKINS DENTISTRY 2704 Old Rosebud Rd #210, Lexington, KY 40509 • 444 Lewis Hargett Circle #260, Lexington, KY 40503 859.543.0333 • www.adkinsfamilydentistry.com Offering two convenient locations for general, family, cosmetic, implant, teeth whitening, and reconstructive dentistry. It is our goal to ensure our patients achieve a beautiful smile that is healthy enough to last a lifetime!

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Integrative Medicine.

MINDFULNESS AND EXERCISE ARE GOOD MEDICINE

February 2019

YOU HAVE AN INTERNAL PHARMAC Y LOADED WITH POWERFUL MEDICINE

ou may have recently made 2019 resolutions for positive health behavior changes. Each new birthday and each new year often prompts us to take stock and vow to adopt healthy lifestyle habits of mind and body. Two of the most common promises I hear are to increase exercise/physical activity and learn to manage stress in a healthy way. Although exercise and meditation are very different activities, research shows combining mindfulness meditation and physical activity can dramatically improve both your physical and emotional health.

fidence in these formal practices, a subtle transformation often occurs. Your habitual, automatic reactions to events in your life begin to shift in the direction of wise, skillful responses. Choices in diet and exercise behaviors begin to be healthier. You are more able to set realistic personal health goals and change your lifestyle from a growing internal motivation and self confidence.

What is MBSR? Mindfulness-based stress reduction (MBSR) is the goldstandard mindfulness course taught worldwide. The mindfulness skills acquired in MBSR begin with quiet, meditative practices that help you “pay attention, on purpose, in the present moment, without judgment,” a definition offered by Jon Kabat-Zinn, founder of MBSR. Additional skills include mindful eating, mindful walking and intentionally paying skillful attention to all ordinary daily activities, such as physical activity. Over the eight-week course, you become increasingly aware and accepting of your immediate lived experience – physically, mentally and emotionally – and learn to make healthsustaining lifestyle choices. Formal mindfulness practices include body-scan meditation, mindful yoga and awareness of breathing. These are practiced during class and in daily home practice. As you gain skill and con-

Mindful Physical Activity Research suggests a sedentary lifestyle increases your chances of heart disease, stroke, high blood pressure, obesity, diabetes and many other diseases of civilization. Increasing physical activity can reduce your risk of these conditions as well as improve your emotional health and your life expectancy. But staying committed to a regular physical activity program can be challenging. Mindfulness training can help you achieve your physical activity goals. You learn to bring momentto-moment awareness to your level of commitment and to the barriers, long-standing habits and excuses that get in your way. You also learn to really pay attention to all the physical, mental and emotional experiences associated with physical activity itself. Research has shown you don’t have to use contemplative, meditative practices to cultivate mindfulness. You can also use dynamic, aerobic activity such as walking and running. Like mindful yoga, aerobic activity also leads to improved focus and present-moment awareness. Aerobic physical training also leads to increased activity in brain

areas associated with voluntary selfregulation of attention – a hallmark of mindfulness. Having cultivated this mindfulness skill in aerobic activity, it can then be transferred to other areas of life. It seems the naturally heightened awareness of physiological changes during aerobic activity (heart rate, breathing rate, body temperature, muscle and joint movement) trains the mind to pay attention under other life circumstances – anywhere, anytime. Combining Mindfulness Training and Aerobic Exercise Research has also shown symptoms of depression can be reduced dramatically by combining mindfulness training and aerobic exercise. Thirty (30) minutes of mindful awareness of the breath followed by 30 minutes of aerobic activity twice weekly for eight weeks was shown to reduce symptoms 40 percent in those suffering from depression. Drug therapy for depression is costly, is often associated with significant side effects and is often ineffective. The self-empowerment of effective non-drug approaches have their own benefits in terms of self-esteem and overall sense of well-being. If you consider yourself healthy, mindfulness and physical activity can help you stay that way. If you have chronic physical, mental or emotional conditions, you may benefit from mindfulness or physical activity or a combination. Ask your health care provider for referrals to trusted consultants to help you incorporate these healthy lifestyle approaches into your self-care and treatment plans.

Sources and Resources

• Aerobic exercise helps boost mindfulness. Pacific Standard, March 26, 2014. https://psmag.com/socialjustice/aerobic-exercise-helpsboost-mindfulness-77463 • Combining aerobic exercise and meditation reduces depression. Psychology Today, Feb. 11, 2016. www.psychologytoday.com/ blog/the-athletes-way/201602/ combining-aerobic-exercise-andmeditation-reduces-depression • Mindfulness-based stress reduction (MBSR) offered at Mind Body Studio. www.mindbodystudio. org/?page_id=1262

About the Author Dr. John Patterson is past president of the Kentucky Academy of Family Physicians and is board certified in family medicine, integrative holistic medicine, mindbody medicine, yoga therapy, Mindfulness-Based Stress Reduction (MBSR) and physician coaching. He is on the family practice faculty at the University of Kentucky College of Medicine, Saybrook College of Integrative Medicine and Health Sciences (Oakland, CA) and the Center for Mind Body Medicine (Washington, D.C.). He operates the Mind Body Studio in Lexington, where he offers mindfulness classes, coaching and integrative, mind-body medicine consultations, focusing on burnout prevention and stressrelated chronic disease. 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 Dr. Patterson operates the Mind Body Studio in Lexington, where he offers integrative medicine consultations and group classes. He can be reached through his Web site at www.mindbodystudio.org.

Funeral.

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

HAVE THE TALK OF A LIFETIME SITTING DOWN WITH OUR LOVED ONES TO TALK ABOUT THEIR LIVES CAN BE RICH AND SATISFYING.

ew Years resolutions may normally be made in January, but it is never too late live better, be more organized, and complete tasks that perhaps were overlooked during the previous year. One of the most important things you can do for you personally and your family is to sit down and have the Talk of a Lifetime. What is the Talk of a Lifetime? Having the Talk of a Lifetime means sharing your story and experiences with those you love so they can remember you the way you want to be remembered. Think about it…you talk to each other everything. You share the big events and small victories. There's so much we experience in our lives. There are the big moments that shape us: graduation, a first job, falling in love and getting married, having children, seeing children grow into adulthood. When we reflect on our lives, it's these memories and milestones that may come to mind first.

But a life story is so much more than that. The small moments and people we meet along life's journey are a part of us and helped shape who we are and what we value. Although we may know about some of the big moments in the lives of our loved ones, we may not know much about the other experiences and people who helped shape them. Sitting down with our loved ones to talk about their lives can be rich and satisfying. Learning about memorable events and people, places and favorite activities, values and lessons they have learned, can help bring us closer to those we care about most. Having the talk of a lifetime can make the difference of a lifetime. It can reacquaint us with our loved ones and help us get to know them in a new and different way. Finding a way to start talking with a loved one may be the most difficult part; however, we might find that once the conversation starts, it may be hard to stop.

Your conversation can take place at any time–not just at the end of life. Sometimes using a visual prompt, such as a photo album, souvenir or memento, can be a great way to start a conversation. Memorable locations, such as the church where your loved one was married or a favorite park can also help someone begin to open up and share their story. As much as you will gain by getting to know your loved one better, having the talk should be a dialogue. It's an opportunity for you to share some of the ways they have impacted your life and the lives of others. You may also want to visit

BeRemembered.com, an online community where you can record and share how you want to be remembered, even upload video messages to share with your loved ones. About the Author

Brad Allred is a funeral director at Milward Funeral Directors, the 37th-oldest continuously operated family business in the United States which operates three locations in Lexington including its Celebration of Life center at 1509 Trent Boulevard. Brad can be reached at info@milwardfuneral.com or 859-252-3411.

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AS TRANSPARENT AS FOG

WHERE'S THE CHANGE?

ealthcare costs remain unknown upfront despite recent legislation enacted to be in effect Jan. 1, 2019. The Hospital Pricing Transparency Rule mandated that all hospitals publish their current standard charges online in a readable format. This pricing information is to be updated at least annually. Finally, as a patient and consumer, you can find out the cost of any and all charges for which you will be responsible. Patient Choice Ultrasound and Thermography has always believed in transparency, publishing our prices without any hidden costs or uncertainty about the cost. We were curious to see how our pricing compared. Our staff looked online to see what others charge for their services. After many hours, what we found surprised us – because we couldn’t find anything! A few sites had “estimated” information, but the most current information was from 2014! Another issue that made this search very confusing was the lack of uniformity between facilities. Although CPT codes are required for billing purposes universally, we found we

could not access pricing information by using these codes. Often each facility had its own unique coding. Also, multiple names can be used for the same thing. For example, we found echocardiogram, heart echo and 2D echo, and one facility even had echocardiogram and then would call it an EKG, which are two different studies. How’s one to figure out the price? Next, we tried our own insurance companies and shopped around. It was easier to identify a particular procedure, but many questions remained unanswered. Will there be an addition bill from a physician for interpretation or is the price all inclusive? If I need both legs examined, is the price doubled? The “prices” varied greatly in a 35-mile radius, but it was unclear if the price was the “sticker price” or the negotiated price between my insurance company and the provider, and if it was the price I will pay in full until I meet my deductible. The variation was so dramatic for the same test it seemed some of them had to be the sticker price. One of our staff members is having an exam soon. She called the facility where it is to be scheduled but they would not give her a price in advance of the appointment. At the end of

the day, we found very little transparency, a lot of confusion, redirection and frustration. Hopefully this will improve in the year, but this was supposed to be in effect Jan. 1. Patient Choice Ultrasound and Thermography strives to provide competent, convenient and competitive care. We accept Medicare, Health Savings Accounts and Flex Accounts. We are always looking for ways to provide the best possible care with the least stress or concern to our patients. About the Authors With 40 years in the field of ultrasound, Kim Davis, RDMS, RDCS, RVS, is the founder and CEO of Patient Choice Ultrasound & Thermography. Becky Chandler, ACCT, Advanced Clinical Thermographer, is a partner at PCU with 10 years of experience. PCU is located at 152 W. Tiverton Way in Lexington and can be reached at (859) 554-7360 or visit its Web site at www. patientchoiceultrasound.com.

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PATIENT CHOICE

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

General Dentistry.

February 2019

CHILDREN AS WELL AS ADULTS C AN DE VELOP

SLEEP APNEA

any people may be aware of adults who suffer from obstructive sleep apnea (OSA), a disorder of breathing during sleep, but few realize children can also suffer from this condition. During an apnea event, a child may only be able to take a small amount of air – or none at all – into his or her lungs. A child with OSA can breathe normally during some portions of the night, but A PEDIATRIC during an DENTIST CAN obstructive episode, the BE A GOOD ribcage moves, trying to fill the SCREENER lungs with air, FOR THIS TYPE but the airway is obstructed in OF SLEEPING such a way this is not mechaniDISORDER. cally possible. Imagine how hard it is to hold your breath under water even for a couple of seconds. Children with OSA are involuntarily holding their breath for 10 seconds at a time, more than 10 times per hour all night long. Once a child’s brain is aware air is needed, the child wakes up and can breathe normally until the obstructions sets in again. This disturbance can cause very poor sleep quality. Furthermore, these lapses in air intake can cause the level of oxygen in the blood to be

so low the child can suffer important consequences to their general health. Sleep is a fundamental process in a child because it helps the physical recovery of the muscles, ligaments and bones children use and overuse all day. In a growing child, sleep is important for the secretion and regulation of growth hormone, allowing the cells of this developing organism to multiply and repair. In the cognitive area, it is during sleep that a child consolidates all that was learned during the day. It is also during sleep when emotions are regulated and stored. Because sleep is important for children, the consequences of chronic OSA can be paramount. It can affect the central nervous, cardiovascular and metabolic systems. This can influence a child’s ability to concentrate in school and cause poor academic performance, behavioral and cardiovascular problems and poor growth and development. Many children diagnosed with attention deficiency and hyperactivity disorder (ADHD) or behavioral disorders at school have been found to have OSA. Poor sleep quality and lack of adequate blood oxygenation were the primary causes of the original diagnosis. Apnea in children can be produced by the difference between the amount of air a child needs to enter their lungs and the amount of space in their airway that allows air to

enter. The amount of airway space can decrease when a child is sleeping because the muscles that line the airway relax or because of the presence of enlarged tonsils and adenoids, fatty deposits lining the airway and/ or an anatomically small airway. Although most airways decrease due to lower muscle tone during sleep, in some children the space left can be critically small, allowing almost no air into the lungs. A pediatric dentist can be a good screener for this type of sleeping disorder because their area of expertise is neighboring the airway. During a dental visit, tonsil size should be evaluated, and large tonsils should be followed up by a thorough examination and history taking to rule out OSA. Pediatric dentists will ask about snoring because this is an important factor to consider: 50 percent of frequent snorers have OSA. Another important factor to consider is elevated body mass index (BMI), a measure of body fat based on height and weight. Recent studies have determined the prevalence of OSA due to a high BMI is increasing rapidly. To objectively rule out OSA, an overnight sleep study may be performed; this will accurately determine if OSA is present and if treatment should follow. Managing OSA depends on the severity of the condition. It usually begins with surgery to remove the tonsils and adenoids. Other

treatment options are weight loss for children with a high BMI, use of a continuous positive airway pressure (CPAP) device and/or anti-inflammatory medications. Dental practitioners can also play an important role in the treatment and management of OSA by providing additional options such as the creation of mandibular advancement devices, rapid maxillary expansion and functional appliance therapy. OSA is a troublesome condition that can affect a significant part of our child population. A complete history and examination at the dentist’s office can help screen those children who are at risk. An overnight sleep study can objectively diagnose OSA. Once diagnosed, many options are available to manage this condition. With early diagnosis and treatment, health and behavioral consequences produced by OSA can be reverted. About the Author:

Dr. Cristina Perez is an assistant professor at the University of Kentucky College of Dentistry and the Director of the Pediatric Residency Program. As a pediatric dentist with additional expertise in orofacial pain, her clinical interests include temporomandibular disorders and obstructive sleep apnea. More information about UK Dentistry is available at www. ukhealthcare.uky. edu/dentistry.

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

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Your Family, Your Health, Our Passion Family Practice Associates of Lexington, P.S.C. Proudly serving Kentucky for 35 years. • Family Practice • Pediatrics • Internal Medicine • Primary Care for your entire family!

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

DESIGNING A PERSONAL

DIET AND EXERCISE PROGRAM THERE ARE NO MIRACLE WEIGHTLOSS PILLS OR POWDERS.

ike many people, you have probably resolved to lose weight this year and get back into shape. Diet and exercise go hand in hand. You need to watch your food consumption and get moving in order to lose weight. How can you design an effective diet and exercise program – one that you will stick to and one that will show you satisfying results? Your first step is to consult with your primary care provider. You need to ascertain if you have any chronic conditions that would preclude you from restricting your calories and increasing your activity. Some heart patients need to take it easy when exercising, and of course pregnancy is not the time to begin a diet. Tell your provider about your plans. She or he will certainly be interested in how you’re doing and will monitor your progress by checking vital signs such as blood pressure, heart rate and weight to make sure you’re not overdoing it. When it comes to what to eat as you seek to lose weight, your provider may recommend you work with a nutritionist or dietician, whose focus is helping people design an effective personal diet. A nutritionist will ask you questions about your eating habits as well as your goals, likes and dislikes to make suggestions about the best diet for you. The nutritionist will take into consideration different factors that affect your life – your job, your family, your stress level, your schedule, your commitment. Be honest with him or her so together you can come up with a lifestyle plan that will make a difference. Dieting isn’t just a matter of willpower and it doesn’t have to mean depriving yourself. You can tell yourself, “I choose to eat good foods so I can be fit and healthy and live a long time.” As for an exercise program, it would be beneficial to talk to a personal trainer. A session or two with a personal trainer is well worth the cost if it gets you moving on the right path to fitness. You can specify what you

hope to get out of an exercise regimen and the trainer can show you a variety of exercises that will help you meet your goals. A personal trainer, like the other professionals you consult, will take into consideration your circumstances and gauge your level of commitment. When you work with a personal trainer, he or she will teach you how to properly perform your activity of choice – whether it’s lifting weights, using an elliptical or swimming – so you will receive the optimum benefit from it. One thing you need to remember is that there are no miracle weightloss pills or powders. It will take time, a lot of effort and some sweat (and maybe some tears) to reach your goals. As long they’re realistic and not hazardous, with dedication on your part and the direction of health care professionals who will be on your side encouraging you, you can reach your fitness and wellness targets. About the Author

Ashley Sparks, PA-C, comes to Family Practice Associates with experience in family practice and endocrinology. After working for nearly 10 years as a CMA in physician offices, including FPA, Ashley decided to further her education and graduated as a Certified Physician Assistant in June 2018 from the University of Kentucky. Ashley enjoys preventive medicine and endocrinology, but can see any patient from a child to an adult. She is available for new patient visits, well-child and preventive adult visits, as well as routine office visits. She will also have evening hours until 7 p.m. for our patients’ convenience and will see patients at our Hamburg office. To schedule an appointment with her, call our office at (859) 278-5007 or request an appointment through the online portal access.

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

February 2019

events FEBRUARY 2019

! W E N

Submit your healthy event listings: brian@rockpointpublishing.com

Mondays (BEGINNING APRIL 1)

Mindfulness-Based Stress Reduction (MBSR) The â&#x20AC;&#x153;gold standardâ&#x20AC;? mindfulness program. 8 week course orientation 6-8 PM Monday April 1st then 8 Mondays 6:00-8:30 PM. Learn to promote resilience, prevent burnout, cultivate compassion and manage stress-related chronic conditions. Instructor: John A. Patterson MD, MSPH, FAAFP. Mind Body Studio 517

Southland Drive, Lexington, KY 859373-0033. Full details at www.mindbodystudio.org/?page_id=1262. UK Wellness Program offers deep discount for UK employees, retirees and spouses.

Wednesdays Mindfulness and Relaxation for Health

Relax the body, quiet the mind, open the heart. Arrive 6:00-6:30 and deeply relax, instruction 6:30-8:00

PM. Mobilize inner resources for promoting health, preventing burnout and managing stress-related 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.

AC E R E N I ONL ENDAR C A L magazine.net s dwellnes healthan -calendar.html /race

Fridays Argentine tango Passionate and Romantic- Mindful and Meditative. A uniquely transformative social skill, art form and movement therapy. No partner or dance experience required.

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

Friday evening 7:30-9:00 PM.  You may drop-in to any class (this is not a series.) Cost $10. Instructors: Dr. John Patterson and Nataliya Timoshevskaya. Mind Body Studio 517 Southland Drive, Lexington, KY 859-373-0033. Full details at http:// www.mindbodystudio.org/?page_ id=214.

February 2 Fight for Air Climb Louisville Fight for Air Climb Louisville is a signature event for the American Lung Association. Participants of all ages and fitness levels tackle National City Tower’s 38 flights to raise money for lung health and healthy air. Teams include friends, family, corporate, and firefighter units. Visit healthandwellnessmagazine.net/race-calendar.html for more information and to register.

February 8-10 Kentucky Sport, Boat and Recreation Show

We are central Kentucky’s largest and longest running outdoor expo. With just over 100,000 square feet of exhibitor space, we fill Rupp Arena and Heritage Hall with everything you need to enjoy the great outdoors, lakes, and waterways this summer. We are host to the biggest names in the RV, boat, travel and recreation industry. In addition to great products and exclusive deals, come out and enjoy great family entertainment. Generations have enjoyed the show for over 40 years. Many children have caught their first fish, fed their first farm animal, and ridden their first pony with us. If adventure sports are not on your bucket list, we have entertainment and bourbon tastings from Wilderness Trail Distillery for a true Kentucky experience. So shake off the cabin fever and join us at the Kentucky Sport, Boat and Recreation Show — everything summer under one roof! www.lexingtonboatshow.com for details.

February 9 FREE Yoga classes & MORE Saturday at 10:00am-5:00pm. FREE Yoga classes, live music, workshops and vendor fair: Love & Grace Yoga Studio, 1250 Winchester Road, Lexington, KY 40505. Please visit our website for details and a schedule of eventsloveandgraceyoga.com.

February 9 A Day of Mindfulness-Based Stress Reduction (MBSR) for Body, Mind and Heart

9AM-4PM. Relax the body, quiet the mind and open the heart. Promote resilience, manage stress and prevent burnout. Mobilize your own inner resources for healing. Learn mind-body skills for managing stress-related chronic conditions. Facilitator- John A. Patterson MD, MSPH, FAAFP. Mind Body Studio 517 Southland Drive Lexington. Pre-registration required by calling 859-373-0033 and emailing john@mindbodystudio.org. Full details at http://www.mindbodystudio.org/?page_id=1020. UK Wellness Program offers discount for UK employees, retirees and spouses.

February 9 John's Run/Walk Shop "Don't Break It" Resolution Run

This run is the second half of the John's Run/Walk Shop's 3rd Annual Resolution Runs! This run is scheduled for February 9th, around the time people are most likely to break their New Year's Resolutions. We want you to keep your resolution! Whether you want to go 1 mile or 13.1 miles, it doesn't matter to us! We just want to see you there! There will be many routes available of all different distances. There will also be a time clock at the start and finish. We can't wait to see you at the "Don't Break It" Resolution Run! The race will start promptly at 12:00 PM so show up by 11:30 AM for raffles and giveaways! 317 S. Ashland Ave. Lexington, KY. www.healthandwellnessmagazine.net/race-calendar for details.

February 16 FREE CBD Oil Education Class

Saturday from 2:00-3:00pm. FREE community education class: CBD Wellness of Kentucky, 1250 Winchester Road, Lexington, KY 40505. Visit our website for more details: cbdwellnessofky.com.

February 22 Salsa Dance Class &

dance lesson, and dance social in the heated Greenhouse! No experience necessary! 6:30pm - Cocktail hour & performance. Complimentary Cuban appetizers 7:30pm - Havana Salsa Lesson 8:30pm - Havana Dance Social. 230 Pisgah Pike, Versailles, KY. www. eventbrite.com/o/the-kentuckycastle-16871105803 for details.

Fitness" Series. T-shirts are only available to those who pre-register by February 16, 2019. There is onsite registration on race day beginning at 8:30am EST, but no extra t-shirts will be available for those registrants. This event is in memory of Patricia (Trish) Williams Hicks. www.healthandwellnessmagazine. net/race-calendar for details.

February 23 SJWC Snow Shoe Shuffle

February 23 University of Kentucky

This is the 5th Annual SJWC Snow Shoe Shuffle 5K Run/Walk. It will be on the main campus of Somerset Community College. One half of the proceeds will benefit the American Heart Association while the other half goes to support other Somerset Junior Woman's Club community projects.. All ages and abilities are welcome. This race is part of the Lake Cumberland Regional Hospital "Journey to

Cheer on the University of Kentucky men's basketball team. Go Wildcats! 1:30pm at Rupp Arena, 430 W. Vine Street. For tickets and information, visit www. lexingtoncenter.com/events/detail/ uk-vs-auburn-2019.

5K Run/Walk

Men's Basketball vs. Auburn

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Assisted Living.

February 2019

THE ADULT CAREGIVER:

WHEN IS IT TIME TO MAKE THE MOVE?

hat are the red flags? How do I know when it’s is time for my family member to make the move to an Assisted Living, Personal Care, or Skilled Facility? What should we look for? When people call us at The Homeplace at Midway, we will ask some of the following questions: • Is the situation at home becoming unsafe? • Have their loved ones been mismanaging their medications, which most usually have to some degree? This could include missing their times to take their meds, mixing up pills, or taking incorrect doses. • Is the elder bored or lonely all of the time at home? All of these concerns can have a devastating impact on loved ones and family members. We need to consider if they are unsafe living in their home. If they are still driving, has their eyesight become so questionable that they’re putting their lives and the lives of others in danger? Does their home have stairs that are presenting more and more of a challenge with each passing day? Stoves, electrical devices, yard and gardening tools: these can be added to the safety list. We know that the incremental rate by which simple tasks become impossible is sometimes hard to detect, especially amidst the busy lives of the children of these aging adults. So, we talk with a lot of families about these types of things and most people are unaware of the services offered to help. There are many home-health agencies that can provide caregivers for a portion of the day. There are also great Adult Day Centers in the area, some that specialize in dementia care. Once the family makes the decision to move their loved on into a facility like the Homeplace, the caregiver can then take on a much more quality relationship with their loved one, instead of being the caregiver. The second thing to consider, after safety, is: are there physical care needs more than the family is able to handle? Examples might be getting out of the bed or being able to feed themselves. Knowing how to make the transition and what is the right level of care becomes the golden question. There are several levels of care that we offer and can be found throughout the area like Assisted Living, Personal Care and Skilled Nursing Care. Everyone is different in their needs. Even though we offer all levels of care at The Homeplace at Midway we want people to make the best decision for themselves and their loved one. Oftentimes, the caregiver is ready and the elder is not. It’s hard to leave your home you’ve been in for years. Sometimes two or more siblings will have different ideas about what’s best for the parents and this can create challenges. So, finding alternatives is helpful. Consider an Adult Day Center like Best Friends, or a Personal Care facility like Bridgepointe at Ashgrove Woods. For us at The Homeplace at Midway we’ve made a promise that we’ll always take care of our residents like family members. An example is one of our elders who enjoyed a bowl of ice cream before bed with her husband every night for many years; this did not go away. They continue this wonderful ritual here. The husband comes to the facility and they follow their same routine. It is important that we create the space necessary for such things and make it a pleasure to be here. We can also help families understand financially what they can do to prepare if the facility is private pay or accepts Medicaid. Medicare helps

with Skilled Nursing Care to a degree and can be of service to those in financial need. There are also resources for veterans. Talking to an elder care organization can be helpful. Some other things you should notice are the availability and number of caregivers to residents. The Homeplace has a capacity to take care of 48 residents at a time; Bridgepointe, 72 residents. We make sure we have 75-80 full-time staff at each facility. This includes nurses, cooks, and full time support staff. This helps improve the level of care for each resident. Finally, when considering when or if a family member should move, look for a place that has lifestyle opportunities. We host entertainers who come in and play music. We host events like St. Patty’s Day parties at the Homeplace and there are cookouts at Bridgepointe. We encourage families to build a relationship with the facility, wherever they might choose. Here we become friends with the people for whom we care. We learn their habits, likes, and dislikes and we try to make it as much like home as possible. If you like to stay up late or get up early, it’s fine. The relationship is everything. This helps keep this next stage of life enjoyable not just functional. There are a lot of choices in the Bluegrass area to consider and if your family needs help navigating through the system we would be happy to help with those first steps. About the Author

Tonya Cox, MSW, LNHA is the Regional Executive Director with responsibility over The Homeplace at Midway, Bridgepointe at Ashgrove Woods and the Best Friends Adult Day Center. She has also served as Vice President for Mission and Service for the Greater Kentucky/Southern Indiana Chapter of the Alzheimer’s Association, and for more than 20 years has been developing programs and services for persons with dementia and their caregivers, including working on national curriculum development for professional caregivers in various care settings. Tonya presents locally and nationally on activity programming and dementia care. She is a co-author on The Best Friends Book of Alzheimer’s Activities, Volume One and Volume Two and contributed to The Best Friends Approach to Dementia Care, Second Edition, with Virginia Bell and David Troxel. She serves on the Kentucky Alzheimer’s Disease Advisory Council and is a practicum supervisor for both the University of Kentucky and the University of Louisville Kent School of Social Work. Tonya is also Adjunct Professor at Midway University in their Health Care Administration Program.

ABOUT THE HOMEPLACE AT MIDWAY 101 Sexton Way | Midway, KY 40347 859.846.4663 • www.TheHomeplaceAtMidway.com Offering Assisted Living, Memory Care and Skilled Nursing. Kentucky's first GreenHouse® Residence. The BestFriends™ Approach to care. Unprecedented Dignity and Independence. A Christian Care Community.

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

What is Mental Fitness? EXERCISE YOUR BRAIN AS MUCH AS YOU EXERCISE YOUR BODY By Dr. Tom Miller, Staff Writer When we think of fitness, we often think of physical health, but mental fitness is just as important as physical fitness. Generally, fitness refers to a state of health and well-being usually achieved through regular physical exercise, good nutrition and adequate sleep. Based on this definition, fitness includes everything from getting out of bed rested, eating well, exercising regularly and surviving the challenges of everyday life. People need to exercise their brains as well and thus maintain mental fitness. Mental fitness refers to a person’s cognitive functioning and psychosocial health and well-being. When we are mentally fit, we have a positive sense of how we feel, think and behave in daily life, as well as in public life and the global community. Mental

fitness contributes to our innate ability to be emotionally healthy, an essential part of overall health. Mental fitness means keeping your brain and emotional health energized and functional. People who are emotionally healthy are in control of their thoughts, feelings and behaviors. They cope effectively with life’s challenges. Emotionally healthy people still feel a spectrum of emotions, including but not limited to stress, anger and sadness. But they have developed the skills and abilities to manage their emotions, whether positive or negative, and do it effectively. These individuals build and maintain healthy connections with others. They are able to engage in effective and respectful relationships and communication with others. The mentally fit and emotionally healthy person demonstrates clear awareness of their own strengths and limitations. Mentally fit people use creativity in problem solving and have the ability to work through conflict. The mentally fit person accepts accountability for their actions and decisions and seeks help when needed. Mentally fit individuals also demonstrate selfdetermination. Self-determination theory says these individuals seek control of basic psychological skills, which require mental fitness. These skills include autonomy, competence and relatedness, which build a healthy lifestyle, resulting in psychological well-being and mental health. The secret to this lifestyle is maintaining and improving mental fitness through mental exercise. Research on mental fitness exercises is available

on various Web sites and in scholarly articles appearing in various medical journals assessing the benefits of mental exercise. Brain training should include daily activities that test and strengthen brain function. Start by reading a good magazine article or your daily newspaper, where you will find crossword puzzles and word association and problem-solving games such as Sudoku and word search. Some comic strips challenge cognitive processing and problem solving. Making these exercises a part of your daily routine can help you reap the benefits of a sharper mind and healthier brain for years to come. Take the time to commit to a mental fitness check-up. Visit https://www.webmd.com/ mental-health/features/time-mental-healthcheckup#1. Sources and Resources

Ryan, R.M. and Deci, E.L. (2000). Self Determination Theory and Intrinsic Motivation, Self-Development and Well-Being. American Psychologist 55, 1, 68-78. Available at https://selfdeterminationtheory.org/ SDT/documents/2000_RyanDeci_SDT.pdf 200

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

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Family Vision.

February 2019

CONFRONTING THE

MYOPIA EPIDEMIC

yopia (nearsightedness) is reaching epidemic proportions in the United States. About 42 percent of people in this country who are ages 12 to 54 years are myopic. Myopia occurs when the eyeball is too long from front to back or the cornea, the clear front cover of the eye, is curved. The anterior chamber of the eye is filled with aqueous fluid and the bulk of the eye is filled with vitreous humor. When the lens focuses, it’s like sitting on a basketball. The force goes outward and the basketball/eyeball THE NATIONAL changes shape, becoming more oblong. With myopia, objects that are nearby or a short EYE INSTITUTE distance away are clear, but objects that are far PREDICTS away are blurred. The National Eye Institute predicts myopia will impact 44.5 million Americans MYOPIA WILL by 2050. The change has been too sudden for it to IMPACT 44.5 simply be genetic, although statistically speaking, if one parent is nearsighted, their child is 40 percent MILLION more likely to be nearsighted. If two parents are AMERICANS BY nearsighted, their child is 60 percent more likely to be nearsighted. 2050. Current research shows children today are developing myopia because they are now doing a lot more close work and playing more games on computers, phones and tablets. However, there is a very simple way to slow the progression of myopia in children: Make sure they get outside more. One study showed a minimum of two hours spent outside each day has a positive impact on myopia. For every hour a child spends outside playing, running and jumping, that above-mentioned likelihood of developing myopia decreases by 10 percent.

Eyeglasses have been the standard go-to option for correcting vision for years, but a couple of other possibilities are even more beneficial than eyeglasses. Orthokeratology, featured in last month’s column (also known as Ortho-k or cornea refractive therapy (CRT)) can stop the progression of myopia in children. The child’s eye is measured and fitted with a special lens that he sleeps in. The lens reshapes the eye so the child can go all day without having to wear glasses or contact lenses. Ortho-k works great for kids because they’re still growing. Another treatment is atropine eye drops. These are generally used to dilate the eye for exams, but it has been shown they can control (although not cure) myopia. The treatment does not use a full-blown dose of atropine. It basically locks up or freeze the lens that flexes and focuses when you’re doing close work. Eye exercises taught by a vision therapist can also help. When you’re doing close work, take eye breaks throughout the day, remembering the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds to rest your eyes. Myopia can lead to complications such as retinal detachment, glaucoma and macular degeneration. If you feel your child is at risk for myopia, schedule an appointment with Family Eyecare Associates. Early detection and correction may keep your child from becoming part of the myopia epidemic. Call Family Eyecare Associates at (859) 879-3665. About the Author

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

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

Family Eyecare Associates

We exist to consistently provide you with the finest, most complete eye care available. Our goal is to develop a life-long relationship with you and your family, both as our patients and our friends.

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

DOES

Food Brain? INFLUENCE THE

The brain works best on a diet of high-quality foods.

By Angela S. Hoover, Staff Writer The brain is always working. To do so, it needs a constant fuel supply. This fuel supply is the food we eat. What’s in food matters to the brain. What we eat directly affects its structure and function and ultimately our development, energy and moods. If all the moisture was sucked out of the brain and it was broken down to its nutritional content, most of its weight would be from fats (lipids). The rest would be proteins, amino acids, traces of micronutrients and glucose. Omegas 3 and 6 are essential fatty acids vital to preventing degenerative brain conditions. The proteins and amino acids are the building block nutrients of growth and development. They also manipulate how we feel and behave. Amino acids contain precursors to neurotransmitters, the chemical messengers that carry signals between neurons. They affect mood, sleep, attentiveness and weight. The complex combinations of compounds in food stimulate brain cells to release mood-altering norepinephrine, dopamine and serotonin. Each nutrient has to compete for limited access. To efficiently transform and synthesize these valuable nutrients, the brain needs fuel, and lots of it. While the brain only makes up about 2 percent of the body weight, it uses up to 20 percent of our energy resources. Most of this energy is derived from carbohydrates. Carbs come in three forms: starch, sugar and fiber. The ratio of the sugar and fiber subgroups to the whole amount of carbs affects how the body and brain respond. A highglycemic food such as white bread causes a rapid

release of glucose into the blood. Then comes the dip: Blood sugar shoots down, and with it goes attention span and mood. But oats, grains and legumes release glucose at a slower rate, so for sustained brain power, opt for a varied diet of nutrient-rich foods. The brain works best on a diet of high-quality foods loaded with plenty of vitamins, minerals and antioxidants, which protect the brain from oxidative stress – the waste of free radicals produced when the body uses oxygen. These free radicals can damage cells. Antioxidants in fruits and vegetables enable the brain to fight off free radicals and work well for longer periods. Without powerful micronutrients such as vitamins B6 and B12 and folic acid, the brain would be susceptible to disease and mental decline. Trace amounts of the minerals iron, copper, zinc and sodium are also fundamental to brain health and early cognitive development. Low-quality food can be detrimental to the brain because it has no way to get rid of substances from highly processed and refined foods. Diets high in refined sugars worsen the body’s insulin regulation and promotes both inflammation and oxidative stress. Multiple studies have found a correlation between such a diet and impaired brain function. It can also worsen of symptoms of mood disorders such as depression. If the brain is deprived of good-quality nutrition or if free radicals or damaging inflammatory cells circulate within the brain’s enclosed space,

Welcome Home.

problems with basic functioning, cognition and mood – not to mention weight and physical health – may arise. The burgeoning field of nutritional psychiatry is finding many consequences and correlations between what we eat, how we feel and how we ultimately behave. Start paying attention to how eating different foods makes you feel. Try eating a clean diet for two to three weeks – cutting out all processed foods and sugar. Add fermented foods such as kimchi, miso, sauerkraut, pickles or kombucha. You might also try going dairy-free. Some individuals feel better when they eat grain-free. Take note of how you feel, then slowly introduce foods back into your diet one by one and again assess how you feel. Many people cannot believe how much better they feel both physically and emotionally after eating clean – and how much worse they feel when they reintroduce the foods that are known to enhance inflammation.

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February 2019

N AT U R E ' S

Wonderberry WONDER NO MORE ABOUT THIS TASTY BERRY By Tanya Tyler, Editor Health&Wellness Did you ever wonder about the wonderberry? I certainly did when I first saw the fruit mentioned briefly in a gardening article. I wondered (as you perhaps did when you saw this article): What is a wonderberry? Where did it come from? What does it taste like? My research showed me the wonderberry was developed in the early 1900s by the stellar botanist and horticulturist Luther Burbank, who (it’s been said) developed more than 800 strains and varieties of plants over his 55-year career, including perennial favorites the Shasta daisy and the freestone peach. Garden blogger Laure Ruhmann says the wonderberry was at the center of a very heated debate in the early 1900s after Burbank sold the

WONDERBERRIES DON’T REQUIRE MUCH CARE, BUT THEY DO NOT DO WELL IN COLD WEATHER OR FROST.

B E A U T Y

rights to the seeds to nursery agent John Lewis Childs. Childs changed the fruit’s name from sunberry (which had been Burbank’s choice) to wonderberry. He described it, perhaps hyperbolically, as “the greatest garden fruit ever introduced.” Burbank didn’t appreciate the name change and tried fruitlessly (pun intended) to get his rights to the seeds back. Opponents said the wonderberry was nothing more than a weed, contributing another layer to the controversy and sparking Burbank’s indignation. But some 50 years later, wonderberry was proven to be a separate species with roots in Africa, and it began its resurrection from obscurity. Today you can buy it at a number of sites on line. The wonderberry is also known as the garden huckleberry, although it doesn’t taste like a huckleberry. It is described as a small blue-purple fruit. The plant produces berries from early summer until autumn. Wonderberries don’t require much care, but they do not do well in cold weather or frost. You can start growing a wonderberry plant in a container inside, then move it outdoors in the spring, when all danger of frost has passed. Young plants can fruit in as little as 10 weeks and they are enormously productive. One wonderberry grower was surprised to see his plant grow 1 inch or more a day. He was able to glean a bounty of more than 8 cups from it.

According to Gardening Know How, the wonderberry belongs to the highly poisonous nightshade family, which includes potatoes, tomatoes, gooseberry, eggplant, hot peppers and tobacco. But don’t let that deadly nightshade designation scare you off. Wonderberries are safe to eat, although the unripe, green berries may be poisonous. Ripe wonderberries aren’t very tasty when they are picked fresh and eaten raw, but they are delicious in pies, syrups, jams and preserves when they are cooked and combined with sugar. When picking wonderberries, don’t just pluck them off the plant as you would other types of berries – they will squash in your fingers. Instead, roll them gently between your fingers and let them drop into a bowl. Leave the green berries on the plant so they can continue to ripen. Experiment using them in other concoctions such as smoothies or shakes and let the wonder of the wonderberry take you on a tasty tour. Sources

• Baker Creek Heirloom Seeds (www.rareseeds.com) • Gardening Know How (www.gardeningknowhow.com) • Plant World Seeds (www.plant-world-seeds.com)

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

By Angela S. Hoover, Staff Writer

Combat Anxiety With Food

Food Really Does Matter

Anxiety disorders are the most common mental illness in the United States. Eighteen (18) percent of American adults – about 40 million individuals – struggle with anxiety, says the National Institute of Mental Health. Anxiety and depression often go hand in hand. Of those who seek treatment, only some see benefits from pharmacological solutions. But changes in diet can alleviate anxiety and even depression for most people. It begins with eating a balanced, healthy diet, drinking plenty of water and limiting or avoiding alcohol and caffeine. Add whole grains, vegetables and fruits while eliminating processed foods and simple carbs. Because complex carbohydrates are metabolized more slowly and maintain a more even blood sugar level, they induce a calm feeling. Do not skip meals; this may cause you to feel jittery due to a drop in blood sugar. Magnesium has a calming effect in both humans and mice. Foods naturally rich in magnesium include spinach, Swiss chard, legumes, nuts, seeds and whole grains. Foods rich in zinc, such as oysters, cashews, liver, beef and egg yolks, have been linked to lowered anxiety. Foods with omega-3 fatty acids such as wild Alaskan salmon may also reduce anxiety. Probiotic-rich foods such as pickles, sauerkraut and kefir were found to lower social anxiety in a study published in the journal Psychiatry Research. Asparagus has also been found to have anti-anxiety properties; the Chinese government approved the use of asparagus extract in foods and beverages for this very purpose. Foods full of B vitamins, such as avocado and almonds, also spur the release of neurotransmitters such as serotonin and dopamine. Anxiety is thought to be correlated with a lowered total antioxidant state, so enhancing your diet with antioxidant foods may help ease anxiety symptoms. Foods the USDA has designated as high in antioxidant properties include small red dried beans, pinto beans, red kidney beans, apples, prunes, sweet cherries, plums, blackberries, strawberries, cranberries, raspberries, blueberries, walnuts, pecans, artichokes, kale, spinach, beets, broccoli, turmeric and ginger.

From health, mental cognition, depression, prenatal through adolescent behavior, and all things in between, food makes all the difference, according to a decade of research from nutritionists, biologists, neurologists, psychiatrists and sociologists from different countries, cultures and socio-economic strata. Here is a condensed summary of compelling findings. A healthy diet was just as affective as problem-solving therapy for primary care in preventing episodes of major depression for two years in older adults, according to research from the American Psychiatric Association ( June 2015). A diet high in fruit, vegetables, fish and whole grains, like the Mediterranean diet (TMD), is associated with a reduced depression risk, according to research reported in the American Journal of Clinical Nutrition ( January 2014). TMD may contribute to the prevention of several brain diseases. High adherence to the diet was consistently associated with a reduced risk for stroke, depression and cognitive impairment (including dementia and Alzheimer’s disease). This protective effect due to diet was independent of age, according to Greek researchers in the journal Annals of Neurology (May 2013). The average onset for anxiety disorders is age 6 years. It is 13 years for mood disorders. Unhealthy diets were linked to poorer mental health in children and adolescents; healthy diets resulted in good mental health. While this link had already been established in adults, an October 2014 study published in the American Journal of Public Health showed the same early in life. Not only is poor diet related to depression and anxiety risk in adults and adolescents, but a mother’s prenatal diet and the child’s postnatal diet up to age 7 years matters. Higher intakes of unhealthy foods during pregnancy predicted externalizing problems (inattention, aggression) among children. Postnatally, children with an unhealthy diet had higher levels of both internalizing (emotionally reactive, anxious, depressed, withdrawn, somatic complaints) and externalizing problems. This information was published in the Journal of the American Academy of Child and Adolescent Psychiatry in October 2013. The same results were found among 7,814 mother-child pairs by other researchers in December 2014, as published in the journal Psychological Medicine and Cambridge University Press. Dutch researchers found high adherence to TMD during pregnancy was the healthiest for fetal brain development and subsequent child behavior. But the traditional Dutch diet or low adherence to the TMD was associated with externalizing problems, as outlined in the Generation R Study published in the Clinical Nutrition journal in February 2014.

Because complex carbohydrates are metabolized more slowly and maintain a more even blood sugar level, they induce a calm feeling.

February 2019

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

Michael Beebe, 62, was diagnosed with Neuropathy in both his hands and his feet, and suffered from Obesity, weighing 230 lbs. He also suffered from High Cholesterol, High Triglycerides, Alcoholism and had lost his sense of smell for over 7years due to a chronic history of Sinusitis for 35 years. He was accepted as a client and NOW.. his Neuropathy is gone, sinusitis is gone, his smell has returned and he’s lost over 40 pounds and he is free from alcoholism! Q: Michael, why did you go to Dr. Miller? A: “Neuropathy was terrible and my health was simply getting worse and I was afraid of losing my feet or a hand. I had suffered poor health for years and I really needed to lose weight, and I heard of Dr. Miller and the results he gets.” Q: You’ve been seeing other medical doctors for Neuropathy and other health conditions, what about Dr. Miller was different? A: “Dr. Miller made it so clear, something was causing my Neuropathy. He said his whole approach is to uncover and reveal exactly what that is and then address that, the real problem. The other doctors just recommended more medications. Dr. Miller makes complete sense.” Q: What does Dr. Miller do to find out what’s not working correctly inside your body? A: “Dr. Miller does a very comprehensive blood panel lab he orders through Lab Corp. He goes over the actual results of his clinic’s ‘Functional Medicine’ computer assessment. It is very impressive. Q: After Dr. Miller finds what is not working correctly, what’s he do?

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A: “Dr. Miller really does take the time and goes over everything, so I understood, and shows what needs done and what type of natural treatment he recommends fixing the problem causing Neuropathy and Obesity. It makes perfect sense seeing everything.” Q: Michael, what did Dr. Miller recommend for you to eliminate your Neuropathy and Obesity? A: “Dr. Miller started off seeing me weekly to ensure what he calls ‘the victory’ of eliminating the causes of Neuropathy and Obesity. He provides clear instructions on life-style improvements to eliminate poor health and then teaches you how to stay healthy. He just makes it all so clear and provides great printed instructions. I’m really happy I came to Dr. Miller, he literally saved my life.” Q: What are the results of your treatment from Dr. Miller? A: “My results are amazing, remarkable and life changing! My Neuropathy is gone, I can sleep better, my follow-up blood labs proved my Cholesterol is now normal and I’ve now lost 40 pounds! I highly recommend Dr. Miller!”

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

Arthritis: Serious Disease Affects One in Five People UMBRELLA TERM COVERS CONDITIONS THAT INVOLVE THE JOINTS

By Jamie Lober, Staff Writer You probably know someone who is affected by arthritis. It may even be you. “There are almost 56 million people, or more than one in five, who have arthritis,” said Marcy O’Koon, senior director in consumer health at the Arthritis Foundation. Arthritis is a serious disease that requires management because it can become debilitating. There are many kinds of arthritis. “Arthritis is a general or umbrella term for diseases that affect the joints,” O’Koon said. “It commonly affects the knees, finger joints, hips, back, ankles and shoulders – and it is not just an old person’s disease.” The most common type is osteoarthritis, often thought of as the wear-and-tear form of arthritis. Many people believe it starts to appear around age 50 years, but people get it in their 20s and 30s as well, especially after a traumatic incident, such as a sports injury or a car accident that affects the joints. A less common type of arthritis is rheumatoid arthritis, an autoimmune disease that involves inflammation. “Rheumatoid arthritis is systemic, which means it affects more than the joints,” O’Koon said. “You start getting aches, pains, weakness in the joints and have functional limitations such as mobility and walking.” Rheumatoid arthritis affects the lungs and heart and can cause fatigue, pain and joint deformity. If your joints are red or swollen, you should see your doctor to get medication that can stop the damage.

“Rheumatoid arthritis can be progressive if not treated promptly,” O’Koon said. The earlier you detect arthritis, the better you can do. “Osteoarthritis is diagnosed clinically by [observing] symptoms, a joint examination and imaging, like an X-ray or MRI,” O’Koon said. “If something autoimmune or inflammatory is suspected, there would be blood tests that look for certain markers or signs of inflammation.” Self-management of arthritis includes physical activity. “People think you should be still, protect your joints and not move them because they hurt, but that will create stiffness and more pain,” O’Koon said. The key is to find ways to move gently and gradually increase your level of activity. “Working on self-management and physical activity are super important,” O’Koon said. “Balance activity and rest. Do not overschedule yourself and make sure you stop and take breaks.” Protect your joints by not stressing them. “If you carry grocery bags by your fingers and have arthritis in your hands, it can bring on pain, so instead hold the bags with your arms up by your body,” O’Koon said. Get involved with your care. Studies show people who work with their doctor on selfmanagement and get evaluated regularly to see

if medications are working properly do better in the long run. The conventional options for treatment are chemicals that can be taken individually or in combination. “The biggest change came in 1998 when biologics were discovered for rheumatoid arthritis,” O’Koon said. Biologics are made from living organisms. They are injected or infused and work well if you do not respond to other medications. “It was a game changer that made a huge difference in people who do not respond to the conventional DMARDS, which are disease-modifying anti-rheumatic drugs,” said O’Koon. If you have progressive arthritis, joint replacement may be required. There is promise on the horizon for people affected by arthritis. “There are really exciting things like disease-modifying drugs, and cartilage restoration will be here soon,” O’Koon said. “For rheumatoid arthritis, one of the most interesting opportunities is to better target the medications. There are a lot of great resources and things to help people get physically active, understand their disease and get medications they may need.” By staying on top of things and working as a partner with your healthcare provider, you can lead a relatively normal life with arthritis.

There is promise on the horizon for people affected by arthritis.

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