Health&Wellness February 2020 by Rockpoint Publishing

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VOL. 17 • ISSUE 5 • FEB. 2020 M

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N Mental Health Issues

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Psychedelics In Therapy

Key Things To Know About Social Security

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INTEGRATIVE MEDICINE Mindfulness of the Body

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FEBRUARY 2020: MENTAL HEALTH

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

Dear Friends, Perhaps every year you diligently schedule your complete physical or an eye exam or a visit to your dentist. But have you ever considered scheduling a yearly mental health screening? As Jamie Lober points out in her article on mental health screening in this issue, screenings for mental health should be as common as physical, hearing or vision screenings because you cannot achieve total Health & Wellness without good mental health. There is still an unfortunate aura of mistrust and misunderstanding around mental health. But maybe if more people put as much emphasis on their emotions and state of mind as they do on their bodies, maybe we will all be better off. Check out one of the screening sources Lober mentions. And get help when you need it – that is a very wise and healthy step to take. Here’s to your Health & Wellness,

Tanya

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MENTAL HEALTH ISSUES KENTUCKY’S RATIO OF MENTAL HEALTH PROVIDERS IS ALMOST TWICE THE NATIONAL AVERAGE By Jamie Lober, Staff Writer

According to the Substance Abuse and Mental Health Services Administration, nearly 4.7 percent of Kentucky adults live with serious mental health conditions such as bipolar disorder, schizophrenia and major depression. However, a similar diagnosis does not present the same in different people. What is most alarming is 46.9 percent of adults with mental illness in Kentucky receive treatment from the public system or private providers, leaving 43.1 percent completely untreated.

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EVERYONE IMPROVES AT THEIR OWN PACE.

The National Alliance on Mental Illness listed several signs of mental illness, including excessive fear or worrying; feeling sad or low; changes in sleeping habits; feeling tired; difficulty perceiving reality; inability to perceive changes in one’s own feelings, behavior or personality; and inability to carry out daily activities or handle daily problems and stress. In children, symptoms often present as behavioral because children are still learning how to communicate their thoughts and feelings appropriately. Red flags include changes in school performance; frequent nightmares; temper tantrums; aggression or disobedience; and excessive worry or anxiety. It can be hard to pinpoint the cause of a mental health issue. Researchers often conclude it is a combination of genetic, environmental and lifestyle influences. Stressful jobs and traumatic life events can also be

triggers. The Mayo Clinic reports one in five adults has a mental health issue in any given year. The key to management is working on resilience and improving self-esteem. It is wise to seek professional help from a doctor or therapist to determine if you have triggers and what kind of plan will be most effective so you can heal. The Anxiety and Depression Association of America says it wants people to accept that they cannot control everything. They also encourage doing your best, maintaining a positive attitude and learning what triggers your anxiety. This varies from person to person. It can be work, family or school. Taking good care of your body can make a difference in mental health as well, so limit alcohol and caffeine, eat well-balanced meals, get enough sleep and exercise daily. It may be beneficial to talk to a friend or family member when

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you feel overwhelmed or join an online support group. The strategy that works for one person may not work for another so take time to find out what is right for you. The bright side for Kentuckians interested in seeking help is the state’s ratio of mental health providers is almost twice the national average. There are wonderful resources out there and the earlier you seek assistance, the better off you will be. Conditions may worsen if left untreated over time and can lead to more problems. Psychotherapy, commonly called talk therapy, sometimes used alone and sometimes in combination with medication, is an effective treatment. Other lifestyle changes can be helpful. Remember everyone improves at their own pace, so you need to know what is reasonable to expect both short and long term.

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MENTAL HEALTH SERVICE APPS

IN THE DIGITAL AGE Learn breathing techniques, set up medicine reminders and more...

By Dr. Tom Miller, Staff Writer Health care has benefited from advances in technology. Digital technologies are continually being adopted as an adjunct or additional tool to help health care professionals keep in touch with patients and monitor their compliance with a healthy lifestyle. The digital age has allowed sharing of patient information to reduce redundancy in care, clinical needs both physical and mental and polypharmacy. Healthcare professionals in rural communities can use Telemedicine to consult with clinical experts, saving time and expense for practitioners and patients. Telemedicine helps them actively manage treatments for those with chronic health conditions. The integrated healthcare model allows healthcare professionals to monitor patients in primary care settings, hospitals, intensive care units, skilled nursing facilities and urgent care settings.

Individuals with mental health needs have often suffered from long waiting periods to get access to qualified mental health professionals, schedule appointments and receive clinical care. Mental health apps may assist in providing certain aspects of mental health care. In choosing any app, consider such things as your privacy, evidence verifying the app is valid and reliable and its ease of use. Always chose an app that has been tested and approved by the Food and Drug Administration (FDA). Some of the better-studied apps are coming out as prescription-only products approved by the FDA as digital therapeutics. PsyberGuide is a guide to mental health apps created by an objective non-profit project. It reviews the strength of the scientific research support for various apps and describes the therapeutic interventions an app may provide. Testing means the use and approval of the app is based on research and it meets the minimum requirements by the FDA or it has had at least one randomized clinical research study that supports its use and effectiveness.

February 2020

Always chose an app that has been tested and approved by the Food and Drug Administration (FDA). Breathe2Relax, available from the National Center for Telehealth and Technology, teaches users how to do deep-breathing exercises. These exercises have been proven to reduce stress and decrease the body’s fight-or-flight response and help with mood stabilization, anger control and anxiety management. The app, described as a stress management tool, provides detailed information on the effects of stress on the body, as well as instructions and practice exercises to help users learn the stress management skill called diaphragmatic breathing. Breathe2Relax can be used as a stand-alone stress reduction tool or in conjunction with clinical care directed by a licensed healthcare provider. Medisafe is for individuals who may need a medication reminder. Created by Medisafe Inc., the app has a simple interface for managing medication reminders. It allows you to share reports with others, such as your prescription provider or a family member. Also, it offers integration with GoodRx, a discount drug provider, and has reminder options for refills and medication management. CBT-i Coach is an approved app for mental health care. It has been designed and found to be effective for patients with insomnia or sleep disorders who want to improve their sleep regimen. The app teaches about sleep, developing positive sleep routines and improving the sleep environment. CBT-i Coach is a collaborative effort between the Veterans Administration’s National Center for PTSD, Stanford School of Medicine and the U.S. Department of Defense’s National Center for Telehealth and Technology. IntelliCare offers a suite of 13 individual apps researched and designed by a team of clinician researchers at Northwestern University. The

IntelliCare Hub app helps manage the various apps, depending on each user’s unique mental health needs. Use should be supported with the guidance of a licensed Mental Health professional. The Virtual Hope Box app is a multi-media app designed for individuals struggling with functional depression. Its main features include sections for distraction, inspiration, relaxation and developing coping skills. Other apps based on cognitive behavioral therapy (CBT) have been supported by National Institutes of Health-funded research. These range from Worry Knot for anxiety- related issues, Boost Me for stress and depression and My Mantra and the Daily Feats apps for building selfesteem. Be aware that something that may appear as a mental health app in the App Store may not been researched or vetted as being safe and effective for the condition or concern it is said to target. Sources and Resources WebMd (www.webmd.com)

About the Author Thomas W. Miller, M.S., 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 in the College of Public Health and Department of Psychiatry in the College of Medicine at the University of Kentucky.

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TIPS TO INCREASE MENTAL ACUITY

EXERCISE

By Adam Ghoweri, Courtney Turpin, M.S. and Sara Police, Ph.D

With aging, mental sharpness and memory can decline. However, we can and should strive to preserve our physical and mental well-being along life’s journey. Research has identified specific strategies that help preserve mental sharpness. Regular exercise, eating a balanced and nutritious diet and practicing mindfulness have been shown to retain mental sharpness well into the golden years.

Between 2011 and 2015, a longitudinal study surveyed 1.2 million Americans about their exercise habits and self-reported mental health (Chekroud et al., 2018). Survey participants reported that irrespective of age, sex, race, socioeconomic background or type of exercise, physical activity reduced their mental health burden. Full-body exercise with a social component such as team sports, cycling or aerobics were the most beneficial. We know exercise is good for physical and mental health; however, the frequency, duration and intensity required to reap its benefits has been unclear until recently. Authors of this study reported just 45 minutes of exercise three to five times per week was helpful. Exercise has also been shown to improve sleep patterns, increase libido, reduce stress, elevate mood and increase energy (Sharma et al., 2006).

EATING WELL

Poor nutrition is not only harmful to your physical health, but it can hurt your memory, too. In a 2019 study, people with nutrientpoor diets had worse memory performance scores than those who had nutrient-rich diets (Goldberg et al., 2019). The intake of nutrients such as vitamin B2, choline, vitamin C and zinc – believed to affect memory – were found to be below the recommended dietary allowance for aging seniors. Additionally, a 2019 review of nutritional intervention studies reported eating a healthy diet could have neuroprotective effects (Samadi et al., 2019). The Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets were linked to reductions in oxidative stress and inflammation, both of which are associated with declining mental health. These diets focus on consuming whole grains, vegetables, fruits and fish over red meats and dairy. Conversely, high-fat and high-sugar diets were identified as detrimental to the mental health of Alzheimer’s disease patients.

Research has identified specific strategies that help preserve mental sharpness.

MINDFULNESS

Mindfulness refers to taking care of one’s psychological well-being to alleviate mental distress such as anxiety, pervasive thoughts and emotions and rumination. This is achieved by practicing heightened awareness and nonjudgmental acceptance of each moment in day-to-day living (Keng et al., 2011). Many different mindfulness practices, such as meditation and yoga, have researchbacked evidence of their effectiveness. In studies exploring the impact of mindfulness on psychological wellness, participants’ self-esteem, conscientiousness, optimism and sense of autonomy were all improved (Brown and Ryan, 2003; Rasmussen and Pidgeon, 2011). Physical evidence of altered brain activity due to mindfulness has been reported as well. Brain imaging results of individuals who practice mindfulness have shown increased activation of the prefrontal cortex, while the amygdala was inhibited (Creswell et al., 2007). The prefrontal cortex is important to executive functioning such as planning, decision making, problem solving and self-control, while the amygdala is the integrative center for emotions, emotional behaviors and motivation. Mindfulness seeks to regulate one’s emotions through critical thinking, and brain imaging results indicate changes that align and fulfill its purpose. Mental sharpness is valuable and can help you maintain a high quality of life as you age. With the incorporation of exercise, eating well and mindfulness, keeping a keen mind is more attainable with aging. Naturally, everybody is different, so talk to your physician first to see if these tips may be right for you. About the Authors

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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.

How to avoid communication breakdown & keep conversations flexible

References

Tips for prioritizing topics Wednesday, February 19th Noon

• Brown, K.W. and Ryan, R.M. (2003). The benefits of being present: Mindfulness and its role in psychological wellbeing. Journal of Personal Social Psychology 84:822-848. • Chekroud, S.R., Gueorguieva, R., Zheutlin, A.B., Paulus, M., Krumholz, H.M., Krystal, J.H. and Chekroud, A.M. (2018). Association between physical exercise and mental health in 1.2 million individuals in the USA between 2011 and 2015: a cross-sectional study. Lancet Psychiatry 5:739-746. • Creswell, J.D., Way, B.M., Eisenberger, N.I. and Lieberman, M.D. (2007). Neural correlates of dispositional mindfulness during affect labeling. Psychosometric Medicine 69:560-565. • Goldberg, E., Kindilien, S., Roberts, M. and Cohen, D. (2019). Working Memory and Inadequate Micronutrient Consumption in Healthy Seniors. Journal of Nutritional Gerontology and Geriatrics 38:247-261. • Keng, S.L., Smoski, M.J. and Robins, C.J. (2011). Effects of mindfulness on psychological health: a review of empirical studies. Clinical Psychology Review 31:10411056. • Rasmussen, M.K. and Pidgeon, A.M. (2011). The direct and indirect benefits of dispositional mindfulness on self-esteem and social anxiety. Anxiety Stress Coping 24:227-233. • Samadi, M., Moradi, S., Moradinazar, M., Mostafai, R. and Pasdar, Y. (2019). Dietary pattern in relation to the risk of Alzheimer’s disease: a systematic review. Neurological Science 40:2031-2043. • Sharma, A., Madaan, V. and Petty, F.D. (2006). Exercise for mental health. Primary Care Companion Journal of Clinial Psychiatry 8:106.

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

pet health

Looking for the best pet care options for the health and wellness of your 4-Legged friends? Then welcome to our “Pet Health” Section, where we will bring you the finest businesses in Central Kentucky that will tend to the care and well-being of our furry loved ones. In this issue we feature “Uptown Hounds,” an upscale pet resort in downtown Lexington that will pamper your pooch in the way he or she deserves, as well as all the good things that are happening at the Lexington Humane Society.

ALL THE THINGS THEY DO

AND THE PEOPLE WHO DO THEM

ow often do we begin our day thinking, “I have a thousand things to do today”? A harmless exaggeration. We all have so much to do — and so little time. At the Lexington Humane Society (LHS), when they start their day of “a thousand things to do,” you better believe they will come close to doing a thousand things. Proper planning and management is vital to an organization’s success. At LHS, the “things” they do save lives, lots and lots of lives. LHS is a lifeline to many smaller county shelters who count on them to take their animals, provide the care they need and find them loving homes. So

the more LHS can do every single day, the more lives they can save. Each day at LHS starts with a housing and welfare check. The LHS management team attends these meetings, and often Frank, their resident pig, does too. They address the following questions: How many animals are we caring for? How are the animals doing physically and emotionally? How much space do we have available for intake of new dogs, cats, puppies, kittens, rabbits or any others? From there LHS shares the good news with their partner shelters throughout Kentucky. Yes, they help other shelters and take in the animals they can care for responsibly. After

all, as the largest adoption agency in Central Kentucky, LHS can find homes for most of these animals in just a few days. The day continues for all departments. Activity in the Surgery Suite is always in full gear. The Adoption Center is always hopping. The Cat Crew of volunteers arrive at noon to spend time with the LHS felines. The dedicated Train-A-Bull volunteers arrive to work with their canines, and other volunteers begin helping with animal care or assist in other areas. So much goes into achieving the LHS mission to Give Love, Teach Love, and Adopt Love. Supporters are the lifeblood of all they do.

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pet health by Uptown Hounds | February 2020

LOVING CARE FOR THE 4-LEGGED ONE WHO LOVES YOU

ALL-INCLUSIVE PET CARE AVAILABLE AT UPTOWN HOUNDS By David Bryan Blondell, Special Sections Dir.

n February, we celebrate the person in our life we love the most — so why would it be any different for our pets? Well, at Uptown Hounds, it’s not. In fact, nothing in this world is better than the love you give and receive from your dog — and when it comes to celebrating your four-legged Valentine, there’s nothing better than giving your beloved pet an upscale experience at Uptown Hounds! America’s Uptown Hounds Luxury Resorts was created as an all-inclusive, high-quality, highenergy environment where your four-legged family member can play, primp, relax and stay. And let’s face it — your pooch deserves the best care you can provide when it comes to a place to board them during the day or for an extended period of time. Conveniently located in downtown Lexington near office buildings, the University of Kentucky campus and all the downtown hospitals and

healthcare facilities, Uptown Hounds’ guests — pets AND their owners — have a multitude of luxurious amenities to enjoy. Uptown Hounds features large, plush hotel suites for short- and long-term boarding, private daycare rooms, a top-notch Salon & Spa and a boutique with the finest of toys, treats, food and pet-related merchandise. In addition, extremely large heated indoor and manicured outdoor play areas provide your pooch the most fun and friendly environment possible. (An oversized doggie-only pool is available seasonally, open May 1-Nov. 1.) Moreover, the beautiful marble floors and walls and the upscale fixtures that are part of the facility’s luxurious decor simply reflect the upscale treatment your four-legged member of royalty deserves! Upon arrival, Concierge Services can help you create a custom long-term boarding or daycare stay for your dog. At check-in, you can arrange fetch, belly rubs, gourmet treats and toys from the Boutique and email postcards. (Professional

photographic and custom Fine Art services of your pets are also available upon request — makes a great gift!) The Daycare Services at Uptown Hounds are considered second to none, with newly expanded hours of 6:30 a.m. to 7:30 p.m. Monday thru CARE Continued on Page 12

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pet health by Uptown Hounds

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pet events

FEBRUARY 8 PUPPY BOWL

Join us on The Green at The Summit at Fritz Farm for a doggone good cause. The Summit is hosting this event to raise money and collect donations for LHS. Come support LHS by shopping, donating, and visiting with some adorable animals. The Summit , 120 Summit at Fritz Farm , Lexington, KY 40517 From 12:00pm to 3:00pm.

Beginning Feb. 15 at Uptown Hounds: A special NEW Daycare schedule is available Saturday & Sunday from 8:00 a.m. – 5:30 p.m. CARE continued from Page 11

Friday* to make it more convenient for working owners. Once there, the friendly Pet Services Staff makes sure your dog is well-cared for and is having a happy, fun stay with up to three play-time sessions with its newfound friends (grouped by weight and activity level). Individual playtime and extra attention is also offered, as is supervised usage of the popular 30-foot-by-50-foot outdoor pool during its seasonal operation. Also, to really show your love, kick off the new year by treating your dog to one of the many “Grooming Packages” that Uptown Hounds’ amazing Salon & Spa has to choose from. In addition to the top-quality bathing and hair-cutting services, further pamper your pooch with toenail polish, toothbrushing and hair coloring! There is nothing better than a fresh, groomed look that will please you and your beloved pet more. Please call to inquire about which Grooming Package option best fits your needs. Uptown Hounds recognizes that the proper, professional care of your pets is among the most important considerations you have. For anyone wanting to give as much love and special care to your dogs as they give you during this new year, please give America’s Uptown Hounds Luxury Resorts a try. You are welcome to visit their website at www.UptownHounds.com or call Guest Services at (859) 255-2275. Uptown Hounds is conveniently located just off South Broadway at 466 Angliana Avenue, just a half mile from downtown and a block from The Red Mile. They invite you to a quick tour of the facility and look forward to welcoming you and your dog as a part of the Uptown Hounds family!

10 – 16 2020 KENTUCKY OPEN The 2020 Kentucky Open will take place February 10th-16th and will feature some of the games top and future stars of the WTA Tour. Tickets are available for General Admission or box seats! This is your opportunity to get up close and personal with these stars in an intimate indoor setting. Full Session and Individual Day tickets are available. 100% of the ticket revenue will go to benefit your Lexington Humane Society! Held at Top Seed Tennis Club, 777 East Brannon Rd., Nicholasville, KY 40356 Feb. 10 –16 from 12:00pm – 3:00pm To purchase tickets, please visit: www.eventbrite.com/e/2020kentucky-open-tickets-89319568233

19 FEASTING FOR FIDO

Join us on February 19th for an easy way to support the animals. Zaxby’s will donate 20% of every receipt placed in the fish bowl at the checkout counter or drive-thru window to LHS! Zaxby’s , 1115 S. Broadway , Lexington, KY 40504 From 11:00am to 9:00pm

MARCH 6 TAILS & ALES BEER TASTING

Our annual Tails & Ales event to benefit the Lexington Humane Society animals will be held from 7pm-10pm on Friday, March 6th at The Campbell House. This fun beer-tasting also includes a silent auction, live music by Kenny Owens & Group Therapy, raffles, games and more! Registrants will receive a FREE collectible tasting glass. Dress is business casual. All guests must be at least 21 years of age. Sorry, personal pets are not permitted at this event. Online ticket sales will end at 12pm on Thursday, March 5th. Tickets will not be sold at the door. The Campbell House, 1375 S Broadway, Lexington, KY 40504. Fri., March 6 from 7:00pm – 10:00pm.

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

SNORING AND SLEEP APNEA:

HOW AN ORAL APPLIANCE MAY HELP WITH YOUR SLEEP PROBLEM

noring is a very common condition that affects roughly 90 million adults in the United States. While more prevalent among men, women also snore, and although snoring affects individuals of all ages, it tends to become more common as we get older. Snoring is caused by the vibration of tissues in the throat when the muscles relax while an individual is asleep. This vibration during breathing can cause a loud noise that varies in intensity. It may occur occasionally or regularly. The loudest snoring recorded in the Guinness Book of World Records was equivalent to heavy traffic, a noise level that will definitively affect the sleep quality of anyone sharing the room with that snorer. In addition to aging, other potential contributing factors for snoring are weight gain and anatomical factors such as a deviated septum or enlarged tonsils. Inflammation of the nose and throat due to allergies or infections can also play an important role. Other factors include alcohol use or taking muscle relaxers before bedtime. Lastly, the position in which a person sleeps can matter. Some people may snore more loudly or only snore while sleeping on their backs compared to sleeping on their side.

Snoring Versus Obstructive Sleep Apnea It is important to always take in consideration that for some people, snoring may be a sign of a more serious condition. When the throat muscles relax during sleep, it may not only lead to the tissue vibration that produces snoring, but also to the partial or complete closing of the airway, preventing air from reaching the lungs. As a result, the snoring can be followed by a pause in breathing that may sound like the person is gasping or choking. Intermittent collapse of the airway that occurs during sleep is known as obstructive sleep apnea. It is estimated that about half of loud snorers may also suffer from obstructive sleep apnea. Sleep apnea can cause daytime drowsiness, which can lead to a number of issues such as trouble concentrating and memory problems, mood changes such as irritability or depression and increased risk of motor vehicle accidents. Moreover, there is a higher risk of cardiovascular problems such as hypertension and stroke. Consult with your doctor if, in addition to frequent snoring, you experience some of the following symptoms: excessive daytime tiredness, morning headaches, difficulty concentrating, irritability and unrefreshing sleep. Your doctor or sleep physician will ask you and your bed partner more specific questions about your symptoms and may order a sleep study to investigate any potential sleep breathing disorder. Different conservative treatment options are available for managing snoring and obstructive sleep apnea. The first line of treatment will always include lifestyle modifications that can help mitigate some of the symptoms or even resolve the problem completely. These include weight loss in the case of obesity; avoidance of alcohol, muscle relaxants or other sedatives at bedtime; and smoking cessation to reduce the inflammation of the airway that cigarettes cause. In patients whose symptoms are related to sleep position, different positional therapies can be tried, including the use of specialized pillows or even self-adjusting mattresses. When lifestyle modifications are not enough to manage sleep symptoms, other conservative treatment options are available. The first line of treatment has traditionally been the use of positive airway pressure, also known as PAP therapy, which may include C-PAP, Bi-PAP or AutoPAP machines. For patients who cannot tolerate PAP therapy, an alternative treatment is a dental device (oral appliance) custom made by a dentist experienced

SYMPTOMS OF SLEEP APNEA If you experience one or more of these symptoms, consult your doctor: • • • • •

LOUD SNORING WITNESSED APNEAS EXCESSIVE DAYTIME SLEEPINESS MORNING HEADACHE MEMORY PROBLEMS, DIFFICULTY CONCENTRATING

in treating snoring and obstructive sleep apnea. These custom dental devices fit over the teeth and help bring the lower jaw forward, opening the space between the back of the tongue and throat and thus preventing the collapse of the airway. These devices also help protect the teeth from other harmful habits, such as bruxism or teeth clenching or grinding. Patients tend to prefer the devices in almost 95 percent of cases, in contrast to PAP therapy, because they are easier to tolerate, present minimum side effects and are more convenient while travelling. Consult with your doctor and specialized dentist to discuss if you are a good candidate for using an oral appliance to manage snoring or obstructive sleep apnea. About the Author

Dr. Isabel Moreno Hay is an assistant professor at the University of Kentucky College of Dentistry and the program director and interim Division Chief of Orofacial Pain located in the Kentucky Clinic. She is board certified by the American Academy of Dental Sleep Medicine and by the American Academy of Orofacial Pain. Dr. Moreno Hay’s practice includes the dental management of sleep-related breathing disorders and management of orofacial pain at the Orofacial Pain Clinic. 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.

February 2020

DEPRESSION, A N X I E T Y D O N OT D I S C R I M I N AT E

MENTAL HEALTH SCREENINGS: THE FIRST STEP TO FEELING BETTER By Jamie Lober, Staff Writer Mental Health America of Kentucky (MHAK) believes everyone should get a mental health screening. Mental health issues do not discriminate. MHAK believes screenings for mental health should be as common as hearing or vision screenings because a person cannot achieve total wellness without good mental health. It is normal to experience feelings of sadness, stress or anxiety at different points in your life, but you should consider seeking help if these feelings interfere with daily living or become overwhelming. The first step to feeling better is identifying the problem. If you Google mental health screenings you will find there are many you can do for free online in the privacy and comfort of your own home. You can also see a doctor or counselor to perform a similar test. A screening to rule out depression may ask questions such as whether you feel depressed or helpless; have trouble concentrating; feel bad about yourself; or are sleeping too little or too much. The screening to rule out anxiety may ask questions about whether you get headaches in public places; have a hard time breathing when you get nervous; worry whether people like you; or if you do not like to be with people you do not know well. A great resource can be found on Mental Health America’s Web site at www.mhanational.org. The Web site explains which test is appropriate for each person. If you have extreme mood shifts, the bipolar test may be for you. If you are bothered by a traumatic life event, the PTSD could be one you choose to take. If worry and fear hinder your daily functioning, take the anxiety test. It is unfortunate there is a stigma surrounding mental health issues in today’s society, which makes people feel less inclined to reach out for help. This can certainly change as more people become involved in the critical discussions and seek solutions. Try to feel comfortable broaching the subject of mental health with those you care about to help make this change happen. The National Alliance on Mental Illness (NAMI) found early identification of a mental health problem leads to faster treatment and better outcomes. Mental illnesses such as depression put you at risk for health problems, including heart disease and type 2 diabetes. Studies also have found the reverse to be true, that chronic health conditions can increase the risk of mental illness. The Centers for Disease Control and Prevention emphasizes someone’s mental health can change over time for many different reasons, including demands exceeding one’s resources and coping abilities. This demonstrates the importance of taking the time to complete a mental health screening – it can save lives.

STOP

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

HandWmagazine

ROBO CALLS!

ANNOYING MESSAGES ARE INCREASING, BUT YOU CAN STOP THEM By Angela S. Hoover, Staff Writer

Robocalls are automated voice messages. About 60 percent are legitimate and purely informational – such as pharmacy, delivery or appointment confirmations. But the other 40 percent are from telemarketers and scammers.

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Robocalls are the Federal Trade Commission’s (FTC) No. 1 consumer complaint, increasing 165 percent from 2014 to 2017. Americans received 4.4 billion robocalls during June 2019, averaging 1,700 calls a second or about 13 calls per person, according to YouMail, a robocall management company. Kentucky received 46.7 million calls during that same month. More than 48 billion calls were made in 2019, according to YouMail’s year-end report. These calls can be sent to thousands of phones at once. Since the technology to deploy them is cheap, easy to operate and lucrative for scammers, robocalls are expected to increase. YouMail’s data shows the majority of robocalls originate from five states, including Florida and California, as well as Costa Rica, Guatemala, India, Mexico and the Philippines. The scams are surprisingly effective. From 3 percent to 5 percent of individuals respond to the calls, especially those from the 50 to 100 million fake IRS messages, sometimes sending scammers thousands of dollars. One in six Americans fell prey to scams, according to a study by robocall blocking app Truecaller, which also reported an average loss of $244 per victim. Spoofing caller IDs – when robocallers use numbers similar to that of the person they’re calling so they appear more trustworthy – makes it easier for scammers to dupe individuals. Enterprise spoofing occurs when robocallers imitate a business or government entity on caller ID. Victims of these scams report the callers knew their home address, usernames, passwords and even their Social Security number.

• If you get a call from someone saying they represent a company or government agency, hang up and call the phone number on your account statement or on the company’s or agency’s Web site to verify the authenticity of the request. • Be wary if you pressured for information immediately. • Reject anonymous calls automatically. Many robocalls show as “anonymous” on your caller ID. Depending on your services, you may have access to Anonymous Call Rejection with your mobile phone. On landlines, enter *77, G O three D beeps, then waitO to hear hang up to activate automatic rejection of anonymous phone N S !dialing *77 calls.EIn W some areas, on a mobile phone may contact law enforcement. • The four major carriers have tools to identify, filter and prevent suspected nuisance numbers from calling or texting your phone. Most require an extra monthly fee to activate the service, Age but network-level 45-75 blocking is freeunder of charge across 45 may qualifyall the carriers.inOn landlines, some cases enter *60#, then enter the 10-digit phone number followed by #. You can also trace a call to a landline by entering *57 after the call ends. • Some smartphones automatically block robocalls, such as Samsung’s Galaxy and Note, Android One and Google’s Pixels A Kentucky and the old Nexus. There are manyResident free and premium thirdparty apps to block robocalls, but Immigrants: they Includes may haveLegal a privacy cost. Be green card holders sure to carefully read any app’s visa privacy work/student policy.

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Tips To Stop Robocalls • Don’t answer calls from unknown numbers. If you do answer, hang up immediately. Don’t rely on caller ID showing a local number because it could be spoofed. • If you answer the phone and the caller or a recording asks you to verbally respond or press a button – even to stop the calls – just hang up. Scammers often use this trick to identify live responses. This will only lead to more robocalls. • Do not respond to any questions, especially those that can be answered “Yes.” • Never give out personal information, such as account or Social Security numbers, your mother’s maiden name, passwords or other identifying information.

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A Kentucky Resident Resident For ultimate protection against CREENING includes legal immigrants: robocalls, join the National Do Not Includes S Legal green card holders Call Registry, managed by the FTC. Immigrants: BUT ONLY IF YO work/student visas Go to www.donotcall.gov or call refugees • green holders 1-888-382-1222 from the phone Funding provided by: C A L L card 859 .309.1700 Don’t let cost keep you from being you wish to register. If you register • work/student visa Kentucky Colon Cancer Screening Program TO DISCUSS on the website be sure to respond screened for colon cancer. • refugees You may qualify S C R E Efor N I NaG free SAVES LIVES to the email verification within 72 hours to complete the registration. colonoscopy if you are: BUT ONLY IF YOU GET TE S Tgoing E D ! back for your fol BUT ONLY IF Not It can take up to 31 days to take C A L L 8 5 9 . 3 0 9 . 1 7 0 0 O R 8 7 7 .because 5 9 7 . 4 6 5your 5 deductible is T affect. If youYare OstillUreceiving roboAge 45-75 CALL to see if yo O D I S C U S S E L I G I B I Linsurance? ITY calls or telemarketing calls after 31 BUTT ONLY IF YOU GET TESTED! days G Eof registering, T T E SfileTa complaint ED! FREE colonoscopy! Uninsured: No private/public health with the FTC at www.ftccomplainNot going insurance or back for your follow-up colonoscopy tassistant.gov. Chat assistance is because your deductible is TOOplan HIGH or you LOST your Underinsured: high deductible available during business hours if CALLmaximums to see if you are eligible to receive a with insurance? out-of-pocket needed.

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Sources

AT&T Star Controls Federal Communications Commission Federal Trade Commission NCC Group TrueCaller YouMail

FREE colonoscopy! greater than 5% individual income

A Kentucky Resident Includes Legal immigrants: THIS PROGRAM IS FUN green card holders COLON CANCER SC student/work visas THIS PROGRAM IS FUNDED BY THE refugees KENTUCKY COLON CANCER SCREENING PROGRAM THIS PROGRAM IS FUNDED BY THE KENTUCKY COLON CANCER SCREENING PROGRAM

Integrative Medicine.

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

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MINDFULNESS OF THE BODY Mindfulness of the body is the first foundation of mindfulness practice.

ur Doing Mode Our lives are filled with busyness, moving at high speed to achieve goals, solve problems and get somewhere else. We see obstacles, conflict and painful experiences as unwanted and undesirable impediments to happiness and getting things done. We are rewarded for our ability to do more and more, faster and faster. We are trained from childhood to use the doing mode of our brains to recall facts for passing exams and train for our adult work. We move on to the next after each doing episode without an appreciative pause to savor the emotional growth and learning in both our successes and our failures. This doing mode is essential to being a productive member of society, motivating us to pursue excellence in personal and interpersonal development. We justifiably take pride in our doing mode accomplishments. But something is lost amidst the hustle and bustle and the hurrying and worrying. We often sacrifice our physical and mental health in pursuit of getting things done. Anxiety, depression, suicide and substance abuse are epidemic. Luckily, our being mode serves as a natural, inner resource and antidote that helps balance our doing. Our Being Mode You are in your being mode when you set aside goal-oriented behavior and pay attention to physical sensations, thoughts, emotions, your behavior, environment and relationships, whether pleasant, unpleasant or neutral, with an attitude of acceptance, without needing to change anything. We find we learn as much or more from unpleasant and painful experiences as we do from pleasant and comfortable experiences. The comfort zone is not the zone of personal growth. Your being mode facilitates self-awareness, self-knowledge and self-compassion. It allows you to

pay attention with openness and curiosity, inquiring into whatever is happening in this moment. This welcoming attitude toward both the pleasant and the unpleasant allows you to label your physical sensations as sensations. It allows you to label planning, memories, stories and images as thinking. It allows you to label worry, fear, anxiety, depression, grief, anger, happiness and joy as emotion. Your being mode helps you relax, give yourself a break and cultivate the quality of equanimity – remaining calm during the storm and remaining centered during life’s ups and downs. Being Mindful of the Body One of the most effective, wellresearched and rejuvenating ways to shift from your doing mode to your being mode is to study and practice the science and art of mindfulness, training the mind to pay attention and cultivating your natural internal relaxation response as an antidote to the stress response. Our most dependable focus for mindful attention training is the body. The body is always with us. It is always in this place (here) even when our mind is somewhere else. The body is always in this moment (now) even when our mind is in the past or the future. For this reason, mindfulness of the body is considered the first foundation of mindfulness practice. The Body Scan Mindfulness-based stress reduction (MBSR) is the international gold standard mindfulness program, shown to help relieve physical, mental, emotional and interpersonal symptoms of stressrelated conditions. The body scan meditation is one of the foundational practices of MBSR. Below is an abbreviated outline of the body scan. Full instructions are available in the audio recordings I have posted online.

Body Scan meditation audio: www.mindbodystudio.org/?page_id=1594

Begin by assuming a comfortable position. Lying down or reclining is recommended. Pay attention to the tactile, physical sensations as you take your attention to each body part in turn. When you notice your attention has wandered off into thinking, simply return the attention to the body. Beginning with the toes and feet, go sequentially through the shins, calves, knees, thighs, hips, buttocks and pelvis. Allow the belly to be soft, practicing abdominal breathing (aka diaphragmatic breathing), stimulating the vagus nerve as it passes through the diaphragm, sending relaxation impulses throughout the entire body. Direct attention to physical sensations in the rest of the body, part by part: the lower back, upper back, rib cage, sternum, hands, arms, neck and face. Connect with any sense of peacefulness and calmness in the body and mind and linger there a few minutes before opening your eyes. Sleep is welcome if it happens. Practicing the body scan can help you shift from the doing mode to the being mode. It can help counteract the stress response with the relaxation response. It can

become a delightful part of your self-care tool kit. It can transform your experience of living. It could even save your life. Resources:

• Here is a link to 12 audio recordings I have made for patients and students. It includes three guided body scans of 5 minutes, 15 minutes and 40 minutes: http://www.mindbodystudio. org/?page_id=1594

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

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February 2020

I N

T H E

N E W S

Overcome Procrastination … NOW By Angela S. Hoover, Staff Writer Procrastination is not a productivity problem. The real battleground is our own minds, not our calendars, so improving time-management skills won’t help you overcome procrastination. Procrastination is the absence of progress. It involves fighting an emotional battle, not a productivity one. During times of stress, procrastination kicks in as an effortless coping mechanism. “Procrastination is the present self saying, ‘I would rather feel good now.’ So we delay engagement even though it’s going to bite us [later],” said Tim Pychyl, author of the book, Solving the Procrastination Puzzle. According to research by DePaul University, people procrastinate when their brains become overwhelmed with conflicting emotions, such as fear of failure, impulsiveness, denial and rebelliousness. Several studies have shown negative emotions promote procrastination. People avoid doing things more when they are sad or upset. In short, people fail to manage their emotions, not their time. However, the more you procrastinate, the more difficult it becomes to start something new, so it becomes a vicious cycle. Research has shown procrastination is a problem with emotional regulation – the ability to cope with emotional experiences. Instead of dealing with feelings, procrastinators avoid doing a task because of them. Avoidance acts as a short-term mood fix. You escape facing your fears, frustrations or anxieties, but then you feel worse because you know procrastination is a personal choice. Now there is a neuro-cognitive understanding of the brain that shows the mechanics of the psychology of procrastination. Chinese researchers at Southwest University in Chongquing have explained how emotion-regulation theory (short-term goals outweigh long-term benefits) and motivation-based theory (motivation increases as a deadline approaches) are both at play and where and how it plays out functionally in the brain. Whether a person acts now or in the future depends on whether the motivation to act outweighs the motivation to avoid. The parahippocampus communicates with other neighboring brain regions in the limbic system, which is involved with emotions, memories, motivation and fight-or-flight responses. How can you overcome procrastination? Start by treating yourself kindly. Self-appreciation builds a stronger foundation for overcoming flaws. More importantly, forgive yourself. Self-forgiveness is a powerful tool because guilt and shame only encourage more procrastination. Ask yourself why you’re avoiding doing something and why you hate a certain task. Developing emotional regulation skills includes becoming aware of your emotions; identifying and taming them; understanding what triggers those feelings; acknowledging negative emotions and turning them into positive ones; and supporting yourself. Pause to reflect and consider what emotions are getting in your way, what’s holding you back and what external pressures you are experiencing.

Common Gene Found in Many Psychiatric Disorders

Psychiatric disorders affect more than 25 percent of the population. Many distinct psychiatric diseases share a common genetic structure, according to scientists at Massachusetts General Hospital (MGH) and the Psychiatric Genomics Consortium, an international team of investigators. In the largest-ever study of its kind, researchers found more than 100 genetic variants that affect the risk of different mental health conditions. To identify these multi-purpose gene variants, the researchers used a technique called genome-wide association to analyze genetic data from 494,162 healthy control subjects and 232,964 people diagnosed with at least one of eight common psychiatric disorders. The analysis identified 109 gene variants that affect the risk for more than one psychiatric disorder. The researchers divided the conditions into three groups of genetically related conditions, disorders characterized by compulsive behaviors and early-onset neurodevelopmental disorders. The study identified several gene variants that had especially widespread influence on the risk for a number of psychiatric disorders. The results were published in the journal Cell in December 2019.

IN THERAPY By Angela S. Hoover, Staff Writer

Mental disorders are rising while the development of new psychiatric medications is declining. This has led some therapists and researchers to return to psychedelic-assisted psychotherapy (PAP), according to neuroscientist Eduardo Eckman Schenberg. Schenberg has conducted his own research and is involved with the design of clinical trials with psychedelics in Brazil. The PAP model typically involves the therapeutic use of a potent psychoactive substance in a few sessions. These are generally accompanied by drug-free sessions before and/or after drug sessions (preparatory and integrative psychotherapy). Combining psychotherapy with psychedelics can be thought of as introducing an experience with positive long-term mental health consequences, rather than daily neurochemical corrections in brain dysfunctions. Instead of conceiving the drug as correcting functional imbalances in the brain through a specific receptor, specific pharmacological actions temporarily induce modifications in brain functioning and conscious experience. MethylenodioxyMetamphetamine (MDMA) inhibits monoamine transporters, especially for serotonin, boosts chemicals such as serotonin and oxytocin and tamps down activity in the amygdala, a part of the brain that processes fear. MDMA has been studied for post-traumatic stress disorder (PTSD), social anxiety in autistic adults, existential anxiety and alcohol use disorder. MDMA is not the same as Ecstasy. In laboratory studies, pure MDMA has been proven sufficiently safe for human consumption when taken a limited number of times in moderate doses.

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February 2020

MDMA was first synthesized in 1912. Its therapeutic benefits were studied in the 1970s. Those efforts stalled when the U.S. federal government designated it as a Schedule I drug in 1985 due to its growing popularity as a recreational drug. Schedule I controlled substances are considered to have no accepted medical use and have a high potential for abuse, a claim MDMA therapeutic proponents dispute.

Resident Perspective Jacqueline Lester (Jackie) first came to Tanbark as a short term rehab patient. She then transitioned over to being a Resident in a Personal Care apartment and has thoroughly enjoyed the 8 months she has been living at Tanbark.

After Phase 2 trials of MDMA-assisted PAP treatments concluded in 2017, researchers found 54 percent of the 72 patients who took MDMA had improved to the point that they no longer fit the diagnosis for PTSD. The beneficial effects of the treatment appeared to increase over time. A year later, the number of patients who no longer had PTSD had risen to 68 percent. The remaining third had less intense symptoms. The improvements lasted up to four years, mostly without additional treatments and without inducing drug abuse or dependence. Lori Tipton, a participant in one of the Phase 2 trials, said in the embrace of MDMA, she could revisit a traumatic moment with specially trained psychotherapists without the usual terror and panic. “I was able to find such empathy for myself,” she said. More than a year after undergoing MDMA-assisted psychotherapy, Tipton no longer qualifies as having PTSD. “MDMA allows you to contact feelings and sensations in a much more direct way,” said Saj Razvi, a Colorado-based psychotherapist who was a clinical investigator in the Phase 2 trials. “Trauma happens in isolation. One of the things MDMA does is it lets you know you are not alone.”

Sources

Kaiser Health (https://khn.org) National Institutes of Health Multidisciplinary Association for Psychedelic Studies (MAPS) Psychopharmacology Institute (https://psychopharmacologyinstitute.com)

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February 2020

FAM I LY PR AC T I C E A S S O CIAT E S

OPENS NEW OFFICE AT BRANNON CROSSING

amily Practice Associates is excited to share information about the many changes coming in 2020. As an independently owned practice, our group is constantly evaluating new ways to deliver high-quality, cost-effective healthcare to our patients and to improve outcomes, making you healthier and happier. FPA will open its newest office on Feb. 3, 2020 in Nicholasville at 615 East Brannon Road, Ste. 100. Our Hamburg location at 1775 Alysheba Way will remain open. Our Harrodsburg Road location will close at the end of January and its operations will be consolidated into the new Brannon Crossing location. This will allow us to have two similar-sized offices on both ends of our community for convenient access. These providers will have office hours at Brannon Crossing, either exclusively or on a rotating basis: • Dr. Keith Applegate • Dr. John Reesor • Dr. Rajeana Conway • Dr. Ashley Rollings • Dr. Amanda Foxx • Whitney Adams, APRN • Dr. Jeff Foxx • January Hambry, APRN • Dr. Joe Gerhardstein • Todd Martin, APRN • Dr. Diana Hayslip • Ashley Sparks, APRN • Dr. Susan Mononhan • Raleigh Kincaid, LMFT We will be relocating some administrative services from the Hamburg office to Brannon Crossing. Patient services, such as the on-site lab, nurse visits for injections and Medicare Wellness visits, will be offered at both locations. Certain services may be available at only one location. Our main telephone number will not change: (859) 278-5007. Please be sure to specify your location and provider preference when scheduling. We will do our best to accommodate you. We will answer our telephones from 8 a.m. until 6 p.m. beginning in March. We will continue to have a provider on call every night for emergencies or urgent issues. We will continue to offer evening hours Monday

through Friday until 7 p.m. at the Hamburg location and Mondays, Wednesdays and Thursday at the Brannon Crossing location until 7 p.m. We hope our evening hours will make it more convenient for patients to be seen on their own schedules and help our patients save costly trips to the ER or an Urgent Treatment Center. Please call our office first before going to either of these facilities. Our providers believe continuity of care is much better if our patients are seen by one of the FPA providers whenever possible, instead of someone OPENS FEB. who does not have access to your medical information. We will continue Saturday morn3, 2020 IN ing hours at the Hamburg location. NICHOLASVILLE We are pleased to announce Mary Oaks, PA-C, has joined our practice and will be AT 615 EAST offering same-day and walk-in appointBRANNON ments at the Hamburg location beginning in These appointments will be availROAD, STE. 100. February. able daily until 8 p.m. to better accommodate our patients’ busy schedules. These appointments will be reserved for same-day or walk-in appointments for acute “sick” issues but not for routine follow-ups, refills or more serious conditions. Those should be scheduled with your regular provider. Our goal is to make access easier for our patients when scheduling same-day appointments. FPA will offer the following additional services as a convenience to our patients and to provide better continuity of care: • Mental Health and Counseling Services will be offered at the Brannon Crossing location by Raleigh Kincaid, LMFT, and our newest practitioner, Dr. Latoya Lee, APRN, DNP. We are excited to have Dr. Lee join us in March 2020. She will be instrumental in evaluating patients needing medication management or counseling. Raleigh will relocate to the Brannon Crossing office in February. • Physical Therapy will be offered beginning in early 2020 at the Brannon Crossing office in Suite 250. We are excited to announce Theresa Hobson, PT, will join FPA. She has over 25 years of experience in PT. This service will be for any FPA patient needing physical therapy. Our physical therapist will work closely with your FPA provider to customize a treatment plan that delivers the best possible outcomes. • Diabetic Focused visits will continue to be offered with Ashley Sparks, PA-C, at both locations and may include continuous glucose monitoring evaluation. Our FPA providers work closely with our highly trained physician’s assistant to ensure our diabetic patients get extra attention, care and medication management as needed. • Dietitian Services will continue to be offered at both locations with our in-house dietitian, Erin Casey, MS, RD, LD. Our FPA providers work closely with Erin to customize a diet plan to best meet your needs. Several of our providers will continue to offer E-Visits. An E-Visit can be started via the online patient portal and will be for routine conditions that may not require a face-to-face visit. Follow us on Facebook and sign up for our monthly patient E-Newsletter to receive updates on changes at FPA. Feel free to leave us a Facebook or Google review. Thank you for your support and patience during our transition. Please contact our office with any questions or send a message via your secure patient portal. Be sure to visit us online at www. fpalex.com.

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.

feb

events FEBRUARY 2020 Submit your healthy event listings: brian@rockpointpublishing.com

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

Brent Oliver

for Health

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

Relax the body, quiet the mind, open the heart. Arrive 6:00-6:30 and deeply relax, instruction 6:30-8:00 PM. No prior experience of yoga or meditation required. Mobilize your inner resources for promoting health and managing the stress of caregiving, burnout and chronic disease. Cultivate your innate happiness, peacefulness and compassion. Study and practice in a supportive group. Gentle mindful movement, deep relaxation, sitting meditation

mon

Mondays Post-partum Support Group with Sarah Wylie Van Meter

Every Monday at 11:00am Attending this group will give birth parents a time and safe place to feel supported and be in community during their postpartum time journeys. Those who join will be in attendance to each other and to themselves as we exchange ways to care for our own bodies, our emotions, our babies, and our partnerships. Babies of all ages and stages are welcome. Come with or without your baby/babies and don’t fret if you arrive late. Donations-based class. Centered Studio, 309 N. Ashland Ave. Suite 180 in Lexington.

Tuesday/Friday Gentle Community Yoga w/ Lauren Higdon & Terry Fister

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.

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. Every Friday 7:30-

Every Tuesday and Friday at 10:30am-11:30am at Centered Studio, 309 N. Ashland Ave. Suite 180 in Lexington. This weekly restorative class integrates gentle yoga, breathing techniques, meditation and wellness tips for all ages and levels of physical condition. Classes may include chair yoga, restorative, yin yoga, tai chi, and more. Perfect for beginners as well as experienced yogis! Donations-based class.

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February 2020 9:00 PM. You may drop-in to any class- this is not a series. Cost $10/person. 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 6-27 Prenatal Yoga THURSDAYS 6:00–7:15pm. Feel Better. Be Stronger. Prepare for Birth. Our classes are beneficial for moms & babies during all stages of pregnancy. Emphasis is on safety and no yoga experience is needed. Come breathe with us! All trimesters welcome, no previous yoga experience required. Dropins welcome, class packages also available. Baby Moon, 2891 Richmond Rd, Ste 103; www. babymoonlex.com.

February 8 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 859-3730033 and emailing john@ mindbodystudio.org. Full details at http://www.mindbodystudio. org/?page_id=1020. UK Wellness Program offers discount for UK employees, retirees and spouses.

February 8 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 4th Annual Resolution Runs! You made your resolution, you kicked off the New Year with a celebratory Run/Walk with us, and you're well on your way to making 2020 all about health, wellness, and self improvement! Now comes the hard part: sticking to it. Not to worry though! We're here to help! On February 8th, we invite everyone back to the shop for another run/walk! Track your

include stress management, nutrition, and more. Saturday at 9:00 am – noon at Fayette Mall.

pet see our

February 23 Candy Mountain Music

events PAGE 12

Toddlers: Sing a Story

progress, see your improvement, or start your resolution if you missed the run on New Year's Day! There will be a time clock and route maps available with distances from 1-13.1 miles, so you can run or walk as much or as little as you want! Like always, we'll raffle off prizes before the run and have post-run snacks and coffee! Visit healthandwellnessmagazine. net/race-calendar.html for details.

February 15 Heart Health Event

9:00-9:45am: Candy Mountain Music is a unique, hands-on, interactive, energetic approach to musical play for toddlers for toddlers from ages 1 & actively walking through 28 months.. Siblings welcome at half price (babies less than 1 year old are welcome to join you for free!). Registration Required. Baby Moon, 2891 Richmond Rd, Ste 103; www. babymoonlex.com

Learn more about how to care for your heart at this free event. There will be prizes, health screenings, and Baptist Health Lexington healthcare professionals will be on hand to answer your questions about heart health. Topics will

Feb 23 - April 11 PNC Kentucky Derby Festival Tour de Lou Training Program

Wish you could ride faster or go further on your bicycle? The Kentucky Derby Festival and PNC can help you do both through their NEW training program for bicyclists at all experience levels. Registration for the FREE PNC Tour de Lou Training Program is now open online at KDF.org.

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5220 Grey Oak Lane I Nicholasville, KY 40356 859-258-2226 I BestFriendsAdultDay.org Open Mon - Fri, 7:30 am - 5:30 pm • The Birthplace of the Internationally Recognized Best Friends™ Approach to Alzheimer's and Dementia Care • Dementia Speciic Adult Day Services • Engaging Activities, Breakfast, Lunch and Snacks • Personal Care and Nursing Services

Christian Care Communities is Kentucky's largest faith-inspired non-proot provider of senior living services and long-term care.

February 2020

N AT U R E ' S

Soursop IT DOESN’T CURE CANCER, BUT IT TASTES GOOD By Tanya Tyler, Editor Health&Wellness You probably won’t find soursop growing in your average American back yard. Also known as graviola and Brazilian paw paw, soursop is the fruit of a small evergreen tree native to the tropical and subtropical regions of Central America and the Caribbean. Soursop is related to the custard apple. What does the prickly dark-green, oval-shaped fruit taste like? Its texture is similar to that of a banana; its flavor has been described as a combination of strawberries and apples with sour citrus notes. It’s called soursop because of those acidic tangs. The pulp is used to make nectar, smoothies, juice drinks, candy and ice cream. The main supplier of soursop is Mexico, followed by Peru,

B E A U T Y

Brazil, Ecuador, Guatemala and Haiti. The fruit, which can weigh up to 5 pounds, is generally taken from the tree when it is mature and is left to ripen in a dark corner. When the fruit is fully ripe, it is ready to eat. Soursop has many health benefits, according to Organic Facts. These include its ability to kill parasites, improve respiratory conditions, boost the immune system, soothe the stomach, relieve pain and impart sedative qualities, which also makes soursop an effective treatment for insomnia. Soursop contains vitamins C and B and several antioxidant compounds. Soursop’s high potassium levels help lower blood pressure. Soursop also contains a small amount of niacin, riboflavin, folate and iron. Soursop juice is used topically, as are its inedible seeds in pulverized form. These can be formulated into a skin astringent that can reduce lines and wrinkles and improve the appearance of age spots and blemishes. If you have joint pain or inflammation, rub a decoction of soursop on the affected area to get some relief. The antiinflammatory compounds in soursop not only ease pain but also improve flexibility. These same anti-inflammatory properties help when you experience respiratory distress such as a cough or cold by clearing out your airways, relieving congestion and soothing irritation.

ITS TEXTURE IS SIMILAR TO THAT OF A BANANA; ITS FLAVOR HAS BEEN DESCRIBED AS A COMBINATION OF STRAWBERRIES AND APPLES WITH SOUR CITRUS NOTES.

A controversial claim about soursop is that it is a cure or at least a viable alternative treatment for cancer. Proponents say its antioxidant activity has been directly linked to cancer prevention and a reduction in the size of tumors in animal studies. Acetogenins present in the fruit appear to cut off blood flow to foreign or abnormal cellular growths and protect healthy cells. However, reputable cancer authorities such as the Memorial Sloan-Kettering Cancer Center and Cancer Research UK say cancer treatment using soursop is not supported by reliable clinical evidence. The U.S. Federal Trade Commission says the studies touting soursop to treat cancer are bogus and there is no credible scientific evidence that extract of soursop can prevent, cure or treat cancer of any kind. Please do not try using soursop in this way. Further study on human subjects is needed. Talk to your doctor before taking any kind of complementary or alternative therapy. But there’s no reason not to try soursop as a tasty treat in and of itself while awaiting new results. Sources:

• • • •

Cancer Research UK (www.cancerresearchuk.org) Healthline (www.healthline.com) Hoax-Slayer (www.hoax-slayer.net) Organic Facts (www.organicfacts.net)

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

By Angela S. Hoover, Staff Writer

Dopamine, Biological Clock Linked to Eating Habits

2020 Eating Trends: Blue, Toasted and Eastern

From 1976 to 1980, 15 percent of U.S. adults were obese. Today, about 40 percent of adults are obese and another 33 percent are overweight. “Half of the diseases that affect humans are worsened by obesity,” said Ali Güler, a biology professor at the University of Virginia. Rates of heart disease, diabetes, cancer and health complications from obesity such as hypertension and even Alzheimer’s disease rose in the same period. “The diet in the U.S. and other nations has changed dramatically in the last 50 years or so, with highly processed foods readily and cheaply available any time of the day or night,” said Güler. “Many of these foods are high in sugars, carbohydrates and calories, which makes for an unhealthy diet when consumed regularly over many years.” In a new study, Güler and his colleagues found the pleasure center of the brain that produces dopamine and the brain’s biological clock that regulates daily physiological rhythms are linked. High-calorie foods that bring pleasure disrupt normal feeding schedules, resulting in overconsumption, according to the researchers. Working with mice, they mimicked the 24/7 availability of a high-fat diet and showed anytime snacking eventually results in obesity and related health problems. Mice fed a diet comparable in calories and fats to a wild diet maintained normal eating and exercise schedules and proper weight; but mice fed high-calorie diets full of fats and sugars began snacking at all hours and became obese. Mice whose dopamine signaling was disrupted maintained a normal eating schedule and did not become obese, even when presented with the 24/7 availability of high-calorie feeds. “We’ve shown dopamine signaling in the brain governs circadian biology and leads to consumption of energy-dense foods between meals and during odd hours,” Güler said. In the past, people worked all day, often doing manual labor, and then went to sleep when the sun set. Today, we work, play, and eat day and night. This affects the body clock, which had evolved to operate on a sleep-wake cycle timed to daytime activity, moderate eating and nighttime rest. “This lights-on-all-thetime, eat-at-any-time lifestyle recasts eating patterns and affects how the body utilizes energy,” Güler said. “It alters metabolism and leads to obesity. We’re learning when we eat is just as important as how much we eat. A calorie is not just a calorie. Calories consumed between meals or at odd hours become stored as fat, and that is the recipe for poor health.” The results were published in the journal Current Biology on Jan. 2.

According to food forecasters, the country of the year is Japan, thanks in part to Tokyo hosting the 2020 Summer Olympics. Soufflé pancakes, taiyaki (fish-shaped ice cream cones) and other Japanese cuisine will trend this year, according to Amanda Topper, associate director of food service for Mintel, a global market research company. Other trend spotters predict food from India, especially spicy dishes with rice, coconut and fish, will be popular this year, as well as foods from West Africa, Vietnam and Laos. Porridges such as Korean jook and Philippine arroz caldo are the new comfort foods. Butterfly powder tea, hailed as the new matcha, is showing up in moon milk, a sleep remedy adaptated from Ayurvedic tradition. Ube, a purple yam, is the “it” root vegetable. Orach, also known as mountain spinach, could become the new kale. In addition to the color blue, toasted food is a thing. Brick or honey toast – built from thick slices of pain de mie that are scored, buttered, toasted and covered in sweet custard, syrup or ice cream – is the latest import from Asian tea shops. Shibuya toast involves a hollowed-out loaf filled with squares of toasted bread, ice cream, syrup and fruit. In Singapore, kaya toast is made with a thick slab of salted butter and a jam of coconut and pandan leaves; it’s usually served with soft-boiled eggs. CBD-infused everything is trending, as are mood foods and calming beverages mixed with adaptogens (plants that may help relieve stress). Flour made from green bananas, sweet potatoes, cauliflower and watermelon seeds will be available. Breakthroughs in food safety will result in better use of blockchain, a digital ledger than can track food as it works its way through the supply chain.

Trend spotters predict food from India, especially spicy dishes with rice, coconut and fish, will be popular this year.

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

KEY THINGS TO KNOW ABOUT

SOCIAL SECURITY Angela S. Hoover, Staff Writer Social Security has been the financial foundation for American retirees since Franklin Roosevelt signed it into law in 1935. Today the program pays out a whopping $62 billion in monthly benefits to more than 23 million retired workers. The program is responsible for providing at least half of the monthly income of about 62 percent of retired workers, according to the Center on Budget and Policy Priorities. Most Americans qualify for at least some Social Security benefits. The specific monthly benefit paid to each retiree is based upon the average income during their 35 highestearning years, adjusted for inflation. This is their average indexed monthly earnings (AIME). Once AIME is calculated, it’s then reduced at certain income thresholds called bend points, which give retirees credit for a larger percentage of AIME at lower levels. So

lower-income recipients wind up having more of their pre-retirement income replaced by Social Security than higher-income recipients. The average retired worker collected $1,461 per month in retirement benefits with this formula in 2019. To receive your full benefit amount, you must wait until you’ve reached full retirement age (FRA) to claim your benefits. FRA is staggered by birth years due to congressional legislation during the Reagan administration in the 1980s (see sidebar). The Social Security Administration (SSA) allows you to file for benefits as early as age 62, but for each month you file ahead of your FRA, your benefits are reduced. Working while collecting Social Security may make some of your benefits subject to federal taxes. Ultimately, delaying retirement yields the highest benefit; you’ll receive an 8-percent increase to your monthly benefit for every year you hold off, up to age 80.

HandWmagazine

Each year, the Social Security Administration sends workers an earnings statement that summarizes your taxable wages for the year and estimates your retirement benefit. It’s crucial to check your earnings statement every year to make sure there are no errors. You can check your status on the SSA website at www.socialsecurity.gov. If you do see an error, report it to the SSA. Sources:

• Center on Budget and Policy Priorities • The Motley Fool • The Social Security Administration

SOCIAL SECURITY FRA Year of Birth

Full Retirement Age

1943–1954 1955 1956 1957 1958 1959 1960–on

66 years 66 years, 2 months 66 years, 4 months 66 years, 6 months 66 years, 8 months 66 years, 10 months 67 years

MOST AMERICANS QUALIFY FOR AT LEAST SOME SOCIAL SECURITY BENEFITS.

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A: “Dr. Miller laid out a very clear plan of care, he makes it all very clear and started off by seeing me every week to ensure I would win and walk away from all these diseases. I’m really happy with how he treats me as a patient.” Q: What are the results of your treatment from Dr. Miller? A: “My results are great, just amazing! After just months my A1C went from 7.2 on over 14 medications a day to 5.9 off all the medications. My weight dropped over 28 pounds and now I'm off nearly every medication, from 14 a day! I highly recommend Dr. Miller. I got my health and my life back!”

“My A1c went from 7.2 on medications to 5.9 off meds! I’ve lost over 28 lbs., my Neuropathy, Hypertension, Acid Reflux and Body Pain are gone and I’ve got my energy and life back!”

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

AN OKAY PLACE TO NOT BE OKAY. GOD WILL MEET YOU WHERE YOU ARE. We exist to bring glory to God by making disciples of Jesus through gospel-centered worship and teaching, living as a gospel-centered community, with gospel-centered service and living on a gospel-centered mission.

Learn more at www.redemptionchurchlex.com Join us for Sunday worship 10:30am â&#x20AC;&#x201C;noon 278 Southland Drive Lexington KY 40503