Health&Wellness January 2020 by Rockpoint Publishing

PLEASE TAKE ONE M

Vol. 17 • Issue 4 • January 2020

FIGHTING

NEW YEAR

FOOD CRAVINGS

WEIGHT LOSS

24 HOUR FASTING

IS IT RIGHT F O R YO U?

SHOULD YO U

COUNT CALORIES? W H AT ' S A

HEALTHY BMI?

“With Today’s Breakthroughs, You Too Can ELIMINATE Diabetes, Neuropathy, Hypertension, Over-Weight & MORE!” BEFORE TRUE HEALTH SOLUTIONS

AFTER TRUE HEALTH SOLUTIONS

Harold Gilbert, age 56, started with Dr. Miller to Eliminate Type 2 Diabetes and Neuropathy. After just MONTHS, Gilbert’s AIC went from 7.2 on medications to 5.9 OFF MEDS! He lost over 28 lbs., his Neuropathy, Hypertension, Acid Reflux and Body Pain are gone! Gilbert went from 14 medications a day to ZERO a day. Q: Harold, why did you go to Dr. Miller? A: “I heard Jack Pattie (5.90AM radio) talk of Dr. Miller and the results he gets. I was on 14 drugs a day, which I hated to take, and my health was getting worse. I really needed to do something to get my health and life back.” Q: You’ve been seeing other medical doctors, what about Dr. Miller was different? A: “Dr. Miller makes it just so clear, something is causing diabetes, neuropathy and hypertension. Something in my body is not working right. His approach is to uncover and reveal exactly what that is. Dr. Miller really takes the time to listen and looked at my whole health history.” Q: What did Dr. Miller do to find out what’s not working correctly in your body? A: “Dr. Miller has an amazing blood panel lab he orders through Lab Corp. After he gets the results, he does a ‘Functional Medicine’ computer assessment that uncovered exactly what was causing my Type 2 Diabetes, Neuropathy, Hypertension and being Over-Weight. It’s really very impressive.” Q: Harold, what did Dr. Miller recommend for you to Eliminate Diabetes, Neuropathy and Hypertension?

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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FEATURES

Weight Loss Mathematics

Understanding Your Metabolism

COLUMNS GENERAL DENTISTRY Should I Be Concerned About This Sore in My Mouth?

Is Fasting Just a Fad?

MANAGING STRESS Aging Mindfully, Healthier And Happier

Constipation: When Should You See a Doctor?

INTEGRATIVE MEDICINE Chocolate Meditation

FAMILY DOC Physical Exam vs. Follow-Up

16 18

What is a Healthy Body Mass Index? Nutrition Myth Buster Carbohydrates Can Be Beneficial

Does Weight Affect Brain Health?

30 31

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

CONTENTS

JANUARY 2020: WEIGHT LOSS

Health&Wellness is a proud product of

DEPARTMENTS 10

PET HEALTH

Eating Disorders

IN THE NEWS

Food Cravings and the Brain

EVENTS CALENDAR

NATURE'S BEAUTY

FOOD BITES

For advertising rates and to find out how to get YOUR article published:

859-368-0778

e-mail brian@rockpointpublishing.com

© Copyright HEALTH&WELLNESS Magazine 2020. All rights reserved. Any reproduction of the material in this magazine in whole or in part without written prior consent is prohibited. Articles and other material in this magazine are not necessarily the views of Health&Wellness Magazine. Health&Wellness Magazine reserves the right to publish and edit, or not publish any material that is sent. Health&Wellness Magazine will not knowingly publish any advertisement which is illegal or misleading to its readers. The information in Health&Wellness should not be considered as a substitute for medical examination, diagnosis or treatment.

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FROM THE

EDITOR

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

Dear Friends, Well, here we are, back at the start of another new year. I am sure the universal theme for this year will be something along the lines of “2020 vision” – looking ahead with clarity and anticipation to a good, healthy and productive new year. We have an exciting lineup of themes for you this year, ranging from weight loss (this month) to mental, women’s and senior health and sports and fitness in the ensuing months. We’re here to assist you with your determination to pursue Health & Wellness this year by bringing you timely topics and up-to-date information, as well as challenging you to keep moving and develop better lifestyle habits. We want to make sure your hard work and dedication pay off. How can we help you? Let us know! Here’s to your Health & Wellness,

Tanya

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January 2020

WEIGHT LOSS MATHEMATICS: SHOULD YOU COUNT CALORIES? By Michealia Skleres

If you have ever tried to lose weight, you may have tried counting calories. Counting calories was born from the concept of energy balance: When calories taken in are fewer than calories used/burned, then weight loss and eventual weight management are achieved. Good news for anyone trying to lose weight – times have changed. Current research suggests the practice of calorie counting is detrimental to not only weight loss progress but also to

behavioral habits. Counting calories and caloric restriction are longstanding recommendations, but how sustainable are these methods for long-term weight management? Would you feel more comfortable counting calories for the rest of your life or would you be more inclined to focus on eating whole, real foods (meaning plenty of vegetables, fruits, whole grains, etc.)?

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For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | January 2020 A recent study found individuals who cut those with added sugars (soda, for example), back on added sugars, refined grains and refined starches containing refined white flour highly processed foods and instead reach for or prepackaged food products. whole foods, including plenty of vegetables Cardiologist Dr. Dariush Mozaffarian, Dean with no concern for calories or even limiting of the Friedman School of Nutrition and Policy portion sizes, experienced signifat Tufts University, said, “This icant weight loss over the course [whole-foods diet approach] is of a year. This research was the road map to reducing the Reducing portion obesity epidemic in the United conducted through a Nutrition Science Initiative study by the States. It is time for the U.S. and sizes is a good National Institutes of Health other national policies to stop way to manage (NIH) led by Christopher D. focusing on calories and calorie Gardner, director of Nutrition counting.” weight. Studies at the Stanford Another critical focus of culPrevention Research Center. tivating a long-term sustainable The findings were based on two different strategy for weight management is developing groups that followed either a low-fat or a lowhealthy habits with an emphasis on one’s relacarbohydrate diet. Results demonstrated suctionship with food. These ideas are essential cessful weight loss was not influenced by the in supporting one’s health journey and making specific experimental diet or whether the dieter lasting dietary changes to support a lifetime of increased physical activity/exercise but rather good health. the quality of the food the groups chose to eat. Shifting the Focus to Promote Calorie Quantity vs. Quality Sustainable Weight Loss There is strong evidence supporting the With the immense decline in stress and sense notion that the nutritional quality of one’s diet of relief gained from no longer counting calois of equal or greater significance than calorie ries, people can focus their attention more on quantity for weight management and overall what they are eating as opposed to how much health. A whole-foods approach to eating supthey are eating. This approach of consuming ports healthy, sustainable weight loss and mainmore healthy fats and carbohydrates from tenance. Leading health organizations encourwhole foods can help prevent conditions such age Americans to shift their focus less towards as diabetes, heart disease and other diseases. advocating for counting calories and more Focus your attention on nutritious whole foods toward avoiding certain types of foods, such as that satisfy hunger, and you will naturally eat

Classes Starting

fewer calories in the long run, as found through the research study Gardner conducted. In 2020, remember the importance of calorie quality over calorie quantity for weight loss, sustainable weight management and overall well-being. About the Authors:

This article was written by Michealia Skleres, a graduate student in the Nutritional Sciences and Pharmacology Students (NSPS) Association within the Department of Pharmacology and Nutritional Sciences at the University of Kentucky with supervision from faculty advisor Dr. Sara Police.

Resources: • Gardner, C.D., Trepanowski, J.F., Del Gobbo, L.C., et al. Effect of Low-Fat vs. LowCarbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion: The DIETFITS Randomized Clinical Trial. JAMA. 2018;319(7):667–679. doi:10.1001/ jama.2018.0245 • O’Connor, A. (2018). The Key to Weight Loss is Diet Quality, Not Quantity, a New Study Finds. New York Times. • Tobias, D. K., Chen, M., Manson, J. E., Ludwig, D. S., Willett, W. and Hu, F.B. (2015). Effect of low-fat diet interventions versus other diet interventions on long-term weight change in adults: a systematic review and meta-analysis. The Lancet. Diabetes & Endocrinology, 3(12), 968–979. doi:10.1016/S2213-8587(15)00367-8

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

HandWmagazine

SHOULD I BE CONCERNED

ABOUT THIS SORE IN MY MOUTH?

here are a variety of reasons you may develop a sore or lesion in your mouth. These include everything from simply biting your tongue, cheek or lip to wearing poor-fitting dentures to more alarming issues: It could be a symptom of an autoimmune disease or oral cancer. Generally, if a sore does not go away on its own after a couple of weeks or gets worse, you should see a healthcare provider. There are some instances when you should see a healthcare provider sooner, including if you: • have started a new medication; • are concerned about an infection; • see white patches on the sore(s); • have started cancer treatment; or • have recently undergone transplant surgery. In the case of lesions prompted by an autoimmune disease, the body is over-active and attacks and damages itself. Healthcare professionals work to educate patients and support them in managing an autoimmune disease because it will impact them to some degree for the rest of their lives. Depending on the disease, patients will be encouraged to avoid certain behaviors to decrease the likelihood of a negative reaction, such as triggering the reoccurrence of lesions. Oral pathologists and oral medicine specialists can help people determine the underlying cause of a mouth sore or lesion. They typically work with other specialists, such as oral surgeons if necessary, to treat or manage the root cause of a patient’s symptoms. Oral health professionals may recommend using oral or systemic medications to reduce discomfort or pain associated with the sore until it heals. When working to diagnose the cause of an issue such as a sore, oral pathologists and oral medicine specialists will collect a patient’s medical history and then perform an oral examination, recording the characteristics of any sores or questionable areas found. They may take a tissue sample, or biopsy, to help identify the cause of a lesion. Two more common diseases people present to oral pathologists and oral medicine specialists include lichen planus and mucous membrane pemphigoid. Lichen planus (pronounced LIE-kun PLAY-nus) is a chronic disease that can affect the skin, mouth and other soft tissues. In the mouth or oral cavity, effected individuals may notice bleeding when they brush and floss, and their gums can become red and painful. Patients may experience red and white lacy patches of discoloration, blistering, ulceration and shedding of the soft tissue in their mouth. When symptoms occur in the mouth, consuming certain foods such as tomato-based products and citrus fruits may worsen discomfort or cause symptom flare-ups. A small percentage of cases of oral lichen planus can progress to oral cancer. Once a diagnosis of oral lichen planus has been rendered, seeing an oral health care professional who is knowledgeable about the disease process is recommended at least once a year to allow the healthcare professional to evaluate necessary management of the disease and monitor the patient’s condition for any suspicious changes. Mucous membrane pemphigoid (MMP) is not as common as lichen planus, but it is still seen in a fair number of patients. Patients with MMP may experience redness and sores in their mouth and on their skin. Scarring is a rare complication of MMP, but when it does occur, it can lead to difficulty with swallowing. If diagnosed with MMP, individuals should also visit an ophthalmologist if there is any irritation of the eyes because MMP may also involve the eye area and lead to blindness.

ORAL PATHOLOGISTS AND ORAL MEDICINE SPECIALISTS CAN HELP PEOPLE DETERMINE THE UNDERLYING CAUSE OF A MOUTH SORE OR LESION.

Pemphigus vulgaris is rarer than MMP, but is a very serious condition that requires early intervention. Individual may notice a sore or lesion in the mouth that is painful, making it hard to swallow or eat. Patients present with blisters that may rupture easily, increasing the odds for infection in these areas. Ruptured blisters may ooze, crust or have a peeling appearance. Blisters may also develop in other areas, including the throat, nose, eyes and elsewhere. Treatment with medication can assist in controlling this disease and keeping symptoms and potential complications in check. Dermatopathologists (doctors trained in the study of skin pathology) and rheumatologists (doctors who received training in the diagnosis and treatment of musculoskeletal disease and systemic autoimmune conditions) help manage lesions outside the mouth. There are many reasons you may experience a sore or painful place in your mouth, including various classes of medications. You may have a reaction to antibiotics or be antihypertensive. Other medications have been known to cause reactions that can mimic symptoms of the diseases described above. Something as seemingly harmless as cinnamon-flavored candy or even undergoing dental treatments with certain types of dental restorative materials may result in reactions in the mouth that mimic symptoms. Seeking the help of a healthcare professional can pinpoint the cause of a problem and address an issue before it worsens. About the Author

Dr. Rashidah Wiley is an assistant professor at the University of Kentucky College of Dentistry. As an oral pathologist, her interests are mucocutaneous diseases and salivary gland pathology. 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.

January 2020

UNDERSTANDING YOUR

METABOLISM THE PROCESS FUNCTIONS NON-STOP TO KEEP US VIABLE

By Angela S. Hoover, Staff Writer Metabolism is the process where the body converts what you eat and drink into energy. It encompasses the way the body expends energy and burns calories. It functions 24/7 to keep the body viable, even when at rest or sleeping – circulating blood, adjusting hormone levels, growing and repairing cells. Metabolism governs basic functioning at the cellular level, fueling the body’s organs and central nervous system so it can run properly. The amount of calories your body uses to carry out these functions is your basal metabolic rate or metabolism. Basal metabolic rate measures how many calories you burn while doing nothing. The body’s major organs – the brain, liver, kidneys, heart – account for about half the energy burned at rest. Fat, the digestive system and especially the body’s muscles account for the rest, according to Michael Jensen, a researcher who studies obesity and metabolism at the Mayo Clinic. Basal metabolism accounts for the largest amount of total calories you burn each day. There are two other ways the body burns energy. Energy used is physical activity and thermogenesis is the energy used to break down food. Physical activity only accounts for a small fraction of your total energy expenditure – about 10 percent to 30 percent for the average person. Daily activities that aren’t deliberate exercise, such as walking from room to room, fidgeting, vacuuming, etc., account for about 100 to 800 calories used daily. Digesting food accounts for the least. You may have a fast, slow or average metabolism, regardless of body size and composition.

Two individuals with the same size and body composition can have different metabolic rates. Researchers don’t understand exactly why. A person with a slow metabolism burns fewer calories, so more calories are stored as fat, making it harder for them to lose weight by just cutting calories. Individuals who are larger or have more muscle burn more calories, even when at rest. Men usually have less body fat and more muscle than women so men generally burn more calories than women regardless of their body composition and age. A woman’s menstrual cycle can affect her metabolism. And as we age, the amount of muscle decreases and fat begins to account for more of our weight, slowing down calorie burning. Researchers do not yet know how genetics factor in and why some families have higher or lower metabolic rates. You gain weight when you burn fewer calories than you eat. To lose weight, you need to create an energy deficit by eating fewer calories, increasing the number of calories you burn through physical activity or both. Metabolism often plays a minor role in weight loss. The greatest factors for weight gain as you age are often poor diet and inactivity.

So eat better and get moving! If your metabolism becomes sluggish due to lifestyle or aging, there are some tweaks you can incorporate to spur your metabolism. Regular aerobic exercise such as walking, bicycling and swimming is the most efficient way to burn calories. Include at least 30 minutes of physical activity daily, even if you break it up into three 10-minute periods. Adding high-intensity interval training can keep your metabolism revved up for as much as a full day. Weight lifting and strength training twice a week, along with eating protein, can increase muscle mass and boost metabolism. You can find a simple online basal metabolic rate at www.calculator.net/bmr-calculator.html. It can help determine how many calories you’re likely to burn each day. Sources:

• Harvard Medical School/Harvard Health Publishing • Mayo Clinic (www.mayoclinic.org) • Vox (www.vox.com)

Two individuals with the same size and body composition can have different metabolic rates.

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.

VOLUNTEER

WITH THE LEXINGTON HUMANE SOCIETY

re you looking for something new to do with your time in the New Year? Are you interested in making a difference in the life of a homeless animal? Check out the Lexington Humane Society’s Volunteer Program at AdoptLove.net. There are opportunities at the Lexington Humane Society (LHS) for people of all ages. Time is a valuable gift to offer the LHS and the animals they care for. Volunteers are very important to LHS! They are actively involved in the general care of animals, including exercising, socializing, grooming, helping with laundry and

cleaning kennels. Volunteers also play a role in special projects, events, humane education and offsite outreach programs. Are you a Teen Volunteer under the age of 18? No problem. Do you have a group that would like to volunteer? LHS can accommodate you! Is Court-Ordered Community Service a necessity for you? No sweat. From the Volunteer for a Day program to the Specialized Volunteer program, LHS has something for everyone! If you are ready to make a difference in the lives of shelter animals, volunteering with LHS is a great way to begin.

How to get started: • LHS volunteers must complete a questionnaire and, once reviewed, attend an orientation and training class. • LHS volunteers must abide by the shelter volunteer policies at all times. • LHS volunteers must commit to a minimum of six hours a month for at least a six-month period. • LHS volunteers must be at least 18 years of age to work with animals independently. Too young to volunteer with the animals? Here VOLUNTEER Continued on Page 12

Benefiting the animals of the

pet health by Uptown Hounds | January 2020

A FRESH START TO A FRESH YEAR: UPSCALE GROOMING AT UPTOWN HOUNDS! By David Bryan Blondell, Special Sections Dir.

othing in this world is better than the love you give and receive from your pets. And when it comes to starting off the new year on the right paw, there’s nothing better than giving your beloved dog an upscale grooming experience at Uptown Hounds. America’s Uptown Hounds Luxury Resorts were created as an all-inclusive, high-quality, high-energy environment where canine pets play, primp, relax and stay. And let’s face it – your newly primped 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 of the downtown hospitals and healthcare facilities, Uptown Hounds’ guests – pets AND their owners – have a multitude of luxurious amenities to enjoy.

Uptown Hounds features large, plush hotel suites for short and long-term boarding, private daycare rooms, a top-notch Salon & Spa and a boutique with the finest of toys, treats, food and pet-related merchandise. In addition, extremely large heated indoor and manicured outdoor play areas provide your pooch the most fun and friendly environment possible. (An oversized doggie-only pool is available seasonally, open May 1 through 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 through 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 GROOMING Continued on Page 12

“Start the New Year oﬀ with a fresh look for your Dog”

www.UptownHounds.com

pet health by Uptown Hounds

PRESENTED BY

pet events

JANUARY PINS FOR PAWS Bluegrass Sotheby’s International Realty Charity Event benefiting the LHS animals

GROOMING continued from Page 11

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. Now, the best part: the upscale grooming of your pet at Uptown Hounds! To kick off the new year, in January the theme is “Refreshed” – and the Salon & Spa Services department will impart this sentiment upon their two-legged clients and four-legged guests alike with a variety of Grooming Packages to choose from – all to get their pets off to a “Fresh” start in the new year. In addition to the top-quality bathing and hair-cutting services they provide, further pamper your pooch with toenail polish, toothbrushing and hair coloring! Nothing other than this new, fresh look will please you and your beloved pet more. Please call to inquire about which Grooming Package option best fits your needs. Uptown Hounds recognizes the proper, professional care of your pets is among the most important considerations you have. For anyone wanting to give as much love and special treatment 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 the Web site 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, a half mile from downtown and a block from The Red Mile. They invite you to take a quick tour of the facility and look forward to welcoming you and your dog as part of the Uptown Hounds family!

WHAT? We're excited to announce that on Friday, January 24th 2020, Bluegrass Sotheby’s International Realty Charity Event will be hosting the Eighth Annual BGSIR Charity Event, Pins for Paws, at Southland Bowling Lanes. The event has been such a huge success ($72,966 donated to charity!) the past seven years that we can’t wait to get started on making our eighth attempt at this better & hopefully a little bigger. Just like last year, the entire facility is booked & have at least 40 teams again for a fun & challenging tournament. WHY? The most exciting aspect of this event each year is how the net proceeds are used. As with the past six years, 50% of these net proceeds will automatically be donated to the Lexington Humane Society in the name of Brian Mattone. The other 50% will be donated to the winning team’s charity of choice! Last year’s winners also designated their donation to the Lexington Humane Society in Brian’s name. That makes seven year total charitable disbursements of $66,996 to LHS. Incredible! Everyone that participates has a chance to make a difference for their respective charitable designee. HOW MUCH? As with the past seven years, the 4 person teams will cost $250 each & details about the event will be announced soon. The great thing is that each team will be guaranteed at least four games, will have a great Friday bowling, and get to see all of our friends! This event is a great way to support Brian Mattone’s Legacy with the Lexington Humane Society as well as our local community.

Visit AdoptLove.net for more info! VOLUNTEER continued from Page 10

are some other ways to help the animals: • Hold a donation drive at your school or church to collect needed items for the animals. • Take a tour of the LHS Adoption Center with your class, team, youth group or scout troop to learn more about the facility and mission. • Let LHS host your birthday party and request that your guests bring donations in lieu of gifts. • Attend Critter Camp (summer) to learn more about animal welfare. • Collect money for the animals by running a lemonade stand, garage sale or bake sale. • Bake homemade treats for the animals. For more information on joining the LHS Volunteer program please call 859-233-0044 x 254 or visit AdoptLove.net.

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

IS FASTING JUST A FAD?

PRACTICE HAS BOTH RELIGIOUS AND HEALTH BENEFITS By Angela S. Hoover, Staff Writer Fasting has been practiced for thousands of years throughout many cultures for both spiritual and health benefits. All the major religions – Christianity, Judaism, Islam, Buddhism and Hinduism – incorporate fasting in their practices. Our distant ancestors were often forced to undergo intermittent fasting due to food scarcity. As a result, humans evolved to be able to function without food for extended periods of time. In fact, fasting from time to time is more natural than eating three to four (or more) meals per day. In modern times, fasting has become a bit of a fitness fad, but despite the hype there are scientifically backed benefits to fasting, according to the National Institutes of Health (NIH). These include: • controlling blood sugar, reducing insulin resistance and improving insulin and leptin sensitivity; • lowering blood pressure, triglycerides and cholesterol levels; • fighting inflammation; • increasing growth hormone secretion; and • lowering the risk of several chronic diseases by promoting autophagy, the process of breaking down and recycling old parts of cells. Fasting may aid in cancer prevention and increase the effectiveness of chemotherapy. It

may boost brain function and prevent neurodeyou seek the benefits of fasting and also want generative disorders. It could also delay aging to lose weight, intermittent fasting (IF) is the and extend longevity better option. There are different types of fasting. Water IF is an eating pattern that cycles between fasting is when you consume nothing but periods of fasting and eating. Rather than water, usually for 24 to 72 hours at a time. Most specify which foods to eat, IF focuses on when people drink two to three liters of water durfood is eaten. Common IF methods include ing a water fast. Water fasts 16-hour fasts; fasting for 24 should not last longer than hours twice a week; or not three days without medical eating from dinner one day supervision. A water fast until dinner the next day. can be done for detoxing, to warrior diet entails fastCombining fasting The prepare for a medical proceing during the day and eating dure and for general health a huge meal at night. with exercise is a benefits. Individuals with IF is easier to follow for gout, diabetes (both type 1 longer time periods because powerful way to and 2) and eating disorders it allows you to eat while and older adults, pregnant reducing caloric intake. It lose weight. women and children should changes hormone levels to not undergo water fasts, enable weight loss. In addiaccording to the NIH. Break tion to lowering insulin and your fast with a smoothie or small meal. Eating increasing growth hormone levels, IF increases too much after long fasts can lead to refeeding the release of the fat-burning hormone norepisyndrome, a potentially fatal condition where nephrine. the body undergoes rapid changes in fluid and Combining fasting with exercise is a powerful electrolyte levels. way to lose weight. And at another deep level, Water fasting is not an effective way to burn it can reset your mind and refresh your Zen. As fat. Although it can provoke rapid weight loss, always, consult your primary care physician to most of that weight loss comes from water, ensure you are healthy enough to undertake a carbs and muscle mass rather than from fat. If long fast.

January 2020

Constipation:

There are different causes of constipation, done to get further information if you think but it is more a disorder of bowel function something else may be going on. and not a structural issue with the rectum or The American Academy of Pediatrics (AAP) intestines. Lexington Women’s Health named recommends kids between ages 2 and 19 years lack of sufficient water intake, insufficient eat a daily amount of fiber that equals their fiber intake, lack of exercise and prescription age plus 5 grams. This means if your child is 2 or over-the-counter drugs as the main culyears old, he should eat 7 grams of fiber daily. prits. Sometimes hormonal If your child is constipated, changes can trigger constipayou may want to keep a KEEP YOUR PERSONAL tion, but that is out of your log of his bowel movecontrol. ments and what the stool EXECUTIVE PERSONAL CARE & MEMORY CARE COMMUNITY PATTERN DIRECTOR CONSISTENTPRESTON GREENS Paying closer attention looks like for a few weeks to your lifestyle choices and then share it with the EXECUTIVE DIRECTOR PRESTON GREENS can make a big difference. pediatrician. The AAP saysPERS Drinking six to eight glasses you should never give your By Jamie Lober, Staff Writer of water a day can be helpful, child an over-the-counter as well as adding extra fruits, laxativeGREENS without consulting There is no general consensus as to what norEXECUTIVE DIRECTOR PRESTON PERSON vegetables and cereal to your your pediatrician first. For mal bowel habits are. Many people believe they diet for fiber. Limit caffeine infants, the APP suggests are constipated if they do not have one bowel and alcohol and stay active trying apple or pear juice; movement per day, but that is not a problem – the more you exercise, the they draw fluid to the intesas long as your personal pattern is consistent. more regular your bowel tines that make it easier to While more women are affected than men and habits will be. pass stool. Corn syrup and the incidences increase with age, it may come as Sometimes you may prunes are other commonly a surprise to learn constipation affects 20 percent need help to regulate your bowel movements. recommended options to ease constipation. of the population. The good news is that even though constiConstipation can be mild or severe. Symptoms Laxatives should be used with caution because they can be addictive. If your constipation pation is uncomfortable and painful, it can be of constipation, according to Gastroenterology managed effectively. Sometimes it may even be Health Partners, include passing fewer than three persists and does not improve on its own over time, it is a good idea to see a doctor. The temporary; it could be the result of a change stools per week; straining excessively during doctor will likely discuss your personal andABOUT in routine such as travel, stressful situations or bowel movements; having a sensation of incomTIFFANEY family medical history, do a physical exam and weather. If you ever have an urge to go, do not plete evacuation; experiencing intense rectal or of horse country, perform tests to find theFrom causethe of capital your constiignore it.to a State Registered Nurse’s Aide, abdominal pain; passing blood in the stool; and to a Master’s pation. A colonoscopy or blood tests can be Degree, to Executive Director, Tiffaney needing to manually remove the stool.

WHEN SHOULD YOU SEE A DOCTOR?

Paying closer attention to your lifestyle choices can make a big difference.

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WHAT IS A HEALTHY

BODY MASS INDEX? By Jamie Lober, Staff Writer

If you wonder how you can know if you are at a healthy weight, figure out your body mass index (BMI).

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“Body mass index is a measure that takes into account both your height and your weight,” said Dr. Kraig Humbaugh, commissioner of health and a pediatrician with the LexingtonFayette County Health Department. “Generally, a BMI over 25 is considered overweight,” Humbaugh said. The National Institute of Health says a BMI below 18.5 is underweight; a BMI between 18.5-24.9 is normal; and 30 or greater is obese. BMI is more than a number. “The problem with a high body mass index is that you are at higher risk for health conditions like diabetes, arthritis, liver disease and heart disease,” Humbaugh said. Staying at a healthy BMI depends on your lifestyle. “Eat right and exercise,” Humbaugh said. “Mind your portions, eat more fruits and vegetables, start an exercise routine with your doctor’s approval and stick to the schedule.” Be sure to get adequate sleep as well. “Sleep is important because if you are not getting enough sleep it can trigger your body to think you need to eat more,” Humbaugh said. Prepare to get into the spirit of the season in a healthy way. “This is not a good time to diet, but you can set the achievable goal of maintaining your weight rather than trying to lose,” Humbaugh said. Drink plenty of water. If you stay hydrated, you are less likely to overeat. Don’t worry if you’re not a mathematician when it comes to figuring out your BMI. Even though knowing this number is helpful, you still want to take other factors into consideration. “It is not the perfect measure, so it can be used in conjunction with other measures like blood pressure, genetics and cholesterol,” Humbaugh said.

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

HOW TO CALCULATE BMI

The Centers for Disease Control and Prevention says the BMI is a personâ&#x20AC;&#x2122;s weight in kilograms divided by the square of their height in meters.

BMI is more than a number.

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

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NUTRITION MY TH BUSTER

CARBOHYDRATES CAN BE BENEFICIAL

By Sara Police, Ph.D.

Carbohydrates are not your enemy. Social media messages or fad diets might suggest otherwise, but carbohydrates can bring a multitude of vitamins, minerals and protective antioxidants to your diet. However, not all carbohydrates are created equal. Specific types of carbohydrates confer health benefits while others fall short. There are two types of carbohydrates: simple and complex. Simple Carbohydrates Simple carbohydrates, also known as simple sugars, include monosaccharides (single sugar molecules) and disaccharides (double sugar molecules). Some examples of simple carbohydrates are fructose, lactose and maltose. These are found in soda and sugar-sweetened beverages (teas, juices and some coffees), donuts, cakes, pasta and flour tortillas. Foods containing simple carbohydrates usually have little to no fiber. According to a 2007 systematic review and meta analysis in the American Journal of Public Health, there is a clear and positive link between soft-drink consumption and risk factors for metabolic syndrome. In a study of over 90,000 women followed over eight years, those who consumed one sugarsweetened drink or more each day were twice as likely to develop diabetes, compared to those who consumed less than one per month over the course of the study. Alternatives to regular soda include flavored seltzer waters, fruit-infused waters and teas and unsweetened milk. Complex Carbohydrates Complex carbohydrates are distinct from simple carbohydrates because their molecular structure is longer, larger and – you guessed it – more complex. Complex carbohydrates include oligosaccharides and polysaccharides, which are found in starches and dietary fibers such as whole grains (whole wheat bread and oats), sweet potatoes, carrots and beans. Complex carbohydrates are a recommended feature of a heart-healthy diet

due to their high fiber content of whole grains. Eating plenty of fiber has been shown to lower cardiovascular risk factors, reduce the risk of developing type 2 diabetes, facilitate weight control and prevent constipation. Some vegetables contain carbohydrates. Non-starchy vegetables such as broccoli and zucchini are relatively low carb, but starchy vegetables such as sweet potatoes, winter squash and beets are mega-healthy sources of complex carbohydrates. Benefits of Healthy Carbohydrates A 2011 research study published in the New England Journal of Medicine examined changes in diet and lifestyle that result in long-term weight gain or weight loss. Among 120,877 adults over a four-year period, increased intake of potato chips, potatoes, sweetened drinks and processed meats was associated with weight gain, but intakes of vegetables, whole grains, fruits, nuts and yogurt was associated with weight loss. According to a 2014 systematic review published in the American Journal of Clinical Nutrition, 29 observational studies unanimously suggest higher consumption of whole grains helps low-grade inflammation. Further, results of randomized clinical trials have shown whole-grain consumption improves insulin resistance and endothelial function and reduces inflammation and LDL (the bad cholesterol) without reducing HDL (the good cholesterol) or triggering a rise in triglycerides. Instead of white bread, donuts and pasta, reach for vegetables, whole grains, legumes and starchy vegetables such as sweet potatoes, carrots and beets to reap the vast health benefits of complex carbohydrates. Resources

• Buyken, A.E. et al. (2014). Association between carbohydrate quality and inflammatory markers: systematic review of observational and interventional studies. The American Journal of Clinical Nutrition, 99(4): 813-33. doi: 10.3945/ajcn.113.074252. • Dinu, M., Pagliai, G., and Sofi, F. A Heart Healthy Diet: Recent Insights and Practical Recommendations. Current Cardiology Reports (2017) 19:95 • Mozaffarian, D., Hao, T., Rimm, E.B., Willett, W.C. and Hu, F.B. (2011). Changes in diet and lifestyle and long-term weight gain in women and men. New England Journal of Medicine 364:2392-404. doi: 10.1056/NEJMoa1014296.

About the Author: Sara Police is an assistant professor in the Department of Pharmacology and Nutritional Sciences at the University of Kentucky College of Medicine.

Managing Stress.

January 2020

AGING MINDFULLY, HEALTHIER AND HAPPIER

By Don Marshall Gash, Ph.D. Professor Emeritus of Neuroscience, College of Medicine Lewis Honors College, University of Kentucky

ging is admittedly a tough road to travel. It takes longer to heal from illnesses and injuries. Reaction times slow and aches and pain, as well as the risk for developing debilitating diseases, dramatically increase. The long list of diseases for which increasing age is the major risk factor includes arthritis, cancer, cardiovascular disease, Alzheimer’s dementia and Parkinson’s disease. As I am now 74 years old and have dedicated much of my scientific career to discovering better medical treatments for diseases and injuries to the brain, my goal to add more good years to our lifespan has become increasingly personal. Good years are those we can live with vitality and wellbeing. The good news is we can significantly increase our odds of adding more good years to our lives. It is no secret lifestyle choices made every day about exercising, diet and restorative rest can profoundly boost health and wellness. But there is also something simple you can do that has extraordinary benefits: practicing mindfulness. The current concept of mindfulness and its spread in our American culture begins with the Mindfulness-Based Stress Reduction (MBSR) program Jon Kabat-Zinn developed in the late 1970s at the University of Massachusetts Medical Center. His original focus was on helping patients suffering from high stress due to cancer, cardiovascular disease or intractable pain. The results were so positive MBSR programs were soon extended to treat a wide range of illnesses and help healthy individuals in all walks of life manage their stress. There are over 6,600 published reports and reviews in the medical literature on their use. In both ill and healthy individuals, the practices have proven to be effective in managing stress, anxiety, pain and depression.1 A consistent finding for all groups is an improvement in overall quality of life associated with these benefits. So what is mindfulness? When asked for a definition, Kabat-Zinn profoundly encapsulates the powerful mind-altering process in one sentence. “Mindfulness is awareness that arises through paying attention on purpose in the present moment, non-judgmentally.” Occasionally, he will add, “as if your life depended upon it” or “in the service of self-understanding and wisdom.” Among the long-term benefits of regular mindfulness practices is measurably slowing the brain-aging processes. An international scientific team – Eileen Lunders (University of California, Los Angeles), Nicolas Cherbuin (Australian National University) and Christian Gaser ( Jena University, Germany) – used a high-resolution imaging program to automatically quantify the relative biological age of brains scanned of 50 long-term meditators and 50 non-meditators. Their study had participants ranging from 24 to 78 years old, the groups matched for age, sex and education. They found the estimated brain age of the meditators was 7.5 years younger than the non-meditators by 50 years of age. The benefits in slowing brain aging continued into the older age groups, with meditators showing a 15-percent slower rate of brain mass loss. One of the extremely important areas of the brain positively respond-

ing to meditation training is the hippocampus, which is crucial for new memory and learning. Severe atrophy – shrinkage – of the hippocampus is one of the hallmarks of Alzheimer’s disease. Further analysis of the participants in the abovementioned aging study revealed the brain tissue of the left hippocampus was preserved in meditators while atrophy was seen in non-meditators. Other groups have replicated the positive effects of mindfulness practice on the brain, including the hippocampus. While the age-slowing benefits are a strong incentive to begin meditation practice earlier rather than later in life, is it too late to begin mindfulness practices at an older age? Apparently not! Mindfulness training has been reported to help elderly people who were beginning to experience excessive anxiety and memory problems. In a seminal study of over 100 individuals 65 years or older, MBSR training significantly decreased depression and worry while improving memory performance.2 How does Mindfulness do this? An analogy I have heard that makes sense is our personal stream of consciousness can become a torrent of racing thoughts, sensations and emotions. Mindfulness allows us to anchor for a while in steadfast inner waters. As calmness is restored, one can deliberately focus on and become more fully engaged in the present. Anchorage provides time and space for relaxation and restoration, lowering stress. In the calmness, one can gain clarity and acceptance of reality, paving the way for objectively moving on. Calmly lowering stress promotes wellness of body and mind that is evidenced in physiological measures of stress3 and brain structural and cognitive changes, along with better immune and cardiovascular functions. How can one build mindfulness skills? The original MBSR program incorporates group interaction, meditation, light yoga and guided visualization. Fortunately, there are a number of ways to develop these skills in Lexington. The four types of practices are included in the class I teach, Aging Mindfully: Happier, Healthier, through the Osher Lifelong Learning Institute (OLLI) for those over 50 years old. Dr. John Patterson’s Mind Body Studio is outstanding and offers a number of courses, including the full MBSR program. Among the many other options available for meditation and yoga are programs at the Lexington Senior Center and in some local churches. There are also excellent Mindfulness apps for Apple and Android platforms. Headspace and 10% Happier are two apps many have found helpful. Headspace has millions of users and the strongest scientific base with its own chief science officer, Dr. Megan Jones Bell, an expert on digital health interventions. Footnotes 1. Khoury et al. (2015) Mindfulness based stress reduction for healthy individuals: A meta-analysis. Journal of Psychosomatic Research 78:519-528. PMID: 25818837 2. 2 Wetherell et al. (2017) Mindfulness-Based Stress Reduction for Older Adults with Stress Disorders and Neurocognitive Difficulties: A Randomized Controlled Trial. Journal of Clinical Psychiatry 78:e734-e743. PMID: 28686822 3. 3 Pascoe et al. (2017) Mindfulness mediates the physiological markers of stress: Systematic review and meta-analysis. Journal of Psychiatric Research 95: 156-178. PMID: 28863392

ABOUT NEUROWAY ONWARD To schedule a free introductory meeting, or for more information: Don Marshall Gash, PhD | dongash@khtnow.com | 859-963-2901 Don Marshall Gash earned his Ph.D. from Dartmouth College and did his postdoctoral training at the University of Southern California. He is a professor at the University of Kentucky, as well as a neuroscientist and inventor. Gash has published over 200 scientific papers and five drug development patents. He is also the business founder/partner for Independence Assistance, Avast Therapeutics and Neuroway (d.b.a. KY Healthcare Training).

DOES WEIGHT AFFECT

BRAIN HEALTH?

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By Dr. Tom Miller, Staff Writer Another interesting dimension of aging involves brain health and weight. A recent study identified a correlation between having a higher body mass index (BMI) and larger waist later in life with a faster thinning of the cerebral cortex, which is a key characteristic of brain aging. As a person gets older, changes occur in all parts of the body, including the brain. With normal brain aging, individuals can expect to have slight memory slips. This happens to both younger and older people. Older individuals often become anxious about memory slips due to the link between impaired memory and Alzheimer’s disease. However, some dementias are not part of the normal aging process. In certain brain regions, communication between neurons (nerve cells) can be reduced; so can cerebral blood flow. Inflammation, which occurs when the body responds to an injury or disease, may increase. Weight and waist circumference may be factors in brain aging, recent research suggests. Having an unhealthy

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.

As a person gets older, changes occur in all parts of the body, including the brain.

weight is a significant risk factor for many health problems, including developing metabolic conditions, such as diabetes, as well as cardiovascular problems. The question is, could excess weight also be a risk factor in cognitive decline? Researchers from the Miller School of Medicine at the University of Miami have been considering this question in a new study. The results were featured in the medical journal Neurology. This research indicates there is a link between BMI later in life and the rate of cortical thinning. The cerebral cortex is the outer layer of the brain, which contains a high amount of gray matter, the substance made of neuronal cell bodies. Researchers associate the thinning of the cortex with cognitive decline, which they in turn associate with a

higher risk of dementia as we age. Learn more about the aging brain through the National Institute on Aging Website, www.nia.nih.gov. Sources and Resources:

National Institute on Aging. (2019). How the Aging Brain Affects Thinking. www.nia.nih.gov/ health/how-aging-brain-affects-thinking

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

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Integrative Medicine.

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

HandWmagazine

CHOCOLATE MEDITATION

urely one of the best things about modern science is the discovery that chocolate can actually be good medicine! Chocolate as Preventive Medicine? Cocoa contains phytonutrients (plant chemicals) called flavanols that may help protect you against coronary heart disease (heart attacks). Compared to milk chocolate, dark chocolate contains two to three times the amount of these beneficial plant chemicals. A possible mechanism by which flavanols protect the heart may be enhancing the production of nitric oxide in the interior lining of your arteries, helping relax them and lowering your blood pressure. Flavanols may also reduce inflammation, which may play a role in the development of heart attacks and strokes. Caution! The high calorie content from the sugar and fat in dark chocolate can lead to weight gain, which can adversely impact the heart. The saturated fat content can elevate blood fat levels, increasing cardiovascular risk. Be judicious and use moderation in your consumption of dark chocolate to achieve the greatest health benefits. Dean Ornish, M.D., founder of the Ornish Program for heart disease, loves dark chocolate and slowly, mindfully eats one piece daily. Eating Mindfully? Mindfulness is the world’s leading behavioral, mind-body practice for promoting health, managing stress-related chronic conditions and enriching your experience of being alive. Mindful eating and food preparation can be important ingredients in your overall practice of mindful living and can enhance your overall relationship with food – its production, distribution, preparation and consumption. Those with eating-related conditions such

as overweight, obesity, anorexia nervosa, bulimia, binge-eating disorders, body image disorders and night-eating syndrome can also benefit by including mindful eating in an overall treatment plan. 7 Types of Hunger Based on her work as a pediatrician and mindfulness meditation teacher, Jan Bays, M.D., helps patients and families re-connect with health-promoting, physiologically based hunger signals and avoid the temptation of false appetites. She describes seven types of hunger. 1. Eye hunger. To avoid over-eating and to satisfy eye hunger, intentionally appreciate the visual appearance of your food as you begin to eat. 2. Nose hunger. Much of your sense of taste comes from your sense of smell. Honor this aspect of your eating experience by focusing on the smell of the food you are about to eat. 3. Mouth hunger. How would your food taste with less sweet, salty or spicy condiments? Experiment by adding more or less of different spices and seasoning and examine old eating habits and preferences. 4. Stomach hunger. Abdominal rumbling and growling may suggest hunger when the body doesn’t truly need to eat. Listen to overall hunger cues before trusting stomach hunger. 5. Cellular hunger. Becoming more attuned to your body through mindfulness practices can put you back in touch with your physiological “true” hunger. 6. Mind hunger. Practice attending to mind hunger by noticing the social habits of eating with others. Eat some meals

alone while really tuning in to the full experience – physical, mental and emotional. 7. Heart hunger. Rather than feeding emotional needs by compulsive, over-consumption of comfort foods such as chocolate, consider psychologically healthier options, such as taking a hot bath with candlelight, journaling, talking with a good friend or walking in nature. Chocolate Meditation Here are some simple instructions for eating chocolate mindfully. Select a piece of chocolate in a wrapper (you may also begin with an unwrapped chocolate). Without unwrapping the candy immediately, bring your complete attention to the various types of hunger listed above. Reading the label, notice if this is a familiar brand or one that is new to you. Discover the country of origin, whether it is corporate or growercooperative, organic or not. Feel the tactile sensation of the wrapping before unwrapping and then as you s-l-o-w-l-y unwrap the chocolate. Once unwrapped, see the shape, design and various colors of the chocolate. Bringing it to your nose, inhale deeply its aroma. Perhaps feel the sensations of this experience coursing through your entire body. Holding the chocolate in your hand, sense its weight and temperature. Looking deeply into the biography of the chocolate, imagine the grocer, the trucker, the farming families, the sunshine, the rain and the topsoil that are all required to get this chocolate to you now. Picking up the chocolate between thumb and index finger and placing it on the tongue, pay attention to your body’s remarkable musculoskeletal and proprioceptive ability and wisdom. Allowing the chocolate to s-l-ow-l-y melt, notice any urge to chew. Pay attention to all the tastes and sounds, salivation and swallowing,

being grateful for your properly functioning digestive system. If your mind wanders to other thoughts or images, just notice where it went and bring it back to your mindful chocolate meditation in this present moment. Once your chocolate is completely melted, swallow and feel the swallowing as far as you can into the body, appreciating that the energy of the sunshine, rain, topsoil and farm labor are all being biochemically converted into your physical body. Practical, ancient meditation practices and modern scientific research on chocolate can be combined to help you delightfully and tastefully achieve a healthy mind and healthy body through mindful eating and chocolate meditation. Resources:

• A detailed description of Mindful Eating Instructions can be found on my website at www.mindbodystudio. org/?page_id=1503 • Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food by Jan Chozen Bays, M.D. www.amazon. com/Mindful-Eating-RediscoveringHealthy-Relationship/dp/1590305310 • Chocolate meditation (5 minute audio) http://franticworld. com/free-meditations-from-mindfulness/

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.

ABOUT MIND BODY STUDIO Mind Body Studio

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

January 2020

I N

T H E

N E W S By Angela S. Hoover, Staff Writer

MRI: Brain Damage Found in Obese Teens

Research has discovered obesity triggers inflammation in the nervous system, which can damage important regions of the brain. Using new MRI techniques, researchers found signs of damage caused by inflammation in the brains of obese adolescents. The development of diffusion tensor imaging (DTI), a technique that tracks the diffusion of water along the brain’s signal-carrying white matter tracts, enabled the researchers to study this damage directly. Comparing DTI results in 59 obese adolescents to 61 healthy adolescents ages 12 to 16 years, the researchers derived a measure called fractional anisotrophy (FA), which correlates with the condition of the brain’s white matter. A reduction in FA indicates increasing damage in brain white matter. They found a reduction of FA values in the obese adolescents in regions located in the corpus callosum, a bundle of nerve fibers that connects the left and right hemispheres of the brain. FA decrease was also found in the middle of the orbitofrontal gyrus, a brain region related to emotional control and the reward circuit. In essence, brain changes were found in regions that affect control of appetite, emotions and cognitive functions, according to the study co-author Pamela Bertolazzi, a biomedical scientist and Ph.D. student from the University of São Paulo in Brazil. The researchers plan to repeat brain MRI scans in these adolescents after they receive professional treatment for weight loss to see if the brain changes are reversible, said Bertolazzi. The results were presented at the annual meeting of the Radiological Society of North America Dec. 1-6 in Chicago.

Key Protein in Obesity and Metabolic Rate

A new understanding about obesity and metabolism has developed as scientists learn more about a protein that is highly expressed in fat, especially brown fat – the “good” fat that generates heat to maintain body temperature. The signaling protein progesterone receptor membrane component 2 (PGRMC2) has been found in the uterus, liver and several other areas of the body, but it’s most abundant in brown fat tissue. The protein turns food into heat to maintain body temperature. It binds to and releases an essential molecule called heme, which has recently come into focus for its part in providing flavor to the plant-based Impossible Burger. However, it plays a more significant role in the body. This iron-containing molecule travels within cells to enable vital life processes such as cellular respiration, cell proliferation, cell death and circadian rhythms. Scripps researchers found PGRMC2 to be a “chaperone” of heme, encapsulating the molecule and transporting it from the cell’s mitochondria, where it is created, to the nucleus, where it helps carry out important functions. Without a protective chaperone, heme would react with and destroy everything in its path. Until now, there were many hypotheses, but the proteins that traffic heme had not been identified. Working with mice, researchers further discovered without PGRMC2 in their fat tissues, mice fed a high-fat diet became intolerant to glucose and insensitive to insulin – they developed diabetes. “Our findings suggest modulating PGRMC2 activity in fat tissue may be a useful pharmacological approach for reverting some of the serious health effects of obesity,” said researcher Enrique Saez, Ph.D. Without heme there is mitochondrial dysfunction and the cell has no means to burn energy to generate heat. The results were published in the journal Nature on Nov. 20.

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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Family Doc.

January 2020

PHYSICAL EXAM VS. FOLLOW-UP WHAT I S T H E D I FF E R E NCE?

he start of a new year is the perfect time to visit your primary care physician for either an annual physical or a follow-up appointment. What is the difference between seeing your provider for a physical exam versus having a follow-up appointment? Many patients get confused about when to see their health care provider for follow-ups or annual exams. Generally, most providers want to see their patients annually to give them a physical. This is a preventive visit, during which the provider will do screenings, perform lab work to test for cholesterol or other common issues and possibly order an EKG. The provider may renew prescriptions that are due as well, but the patient should be sure to ask for a refill if needed. This preventive visit is billed with a “well” diagnosis code, so many insurances will cover it at 100 percent as part of preventive services. Traditional Medicare does NOT cover preventive visits such as an annual physical, but Medicare Advantage plans do typically cover this service. The annual physical is different from the Medicare Wellness exam, which is also recommended annually for all patients enrolled in Medicare or Medicare Advantage. The Medicare Wellness visit is not a physical exam; rather, it is a series of important screenings and questionnaires designed by Medicare to identify potential issues or concerns. At Family Practice Associates, the Medicare Wellness visit is either performed by one of our nurse practitioners or a registered nurse and may be scheduled at the same time as a routine visit with your regular provider. All FPA providers HIGHLY recommend their patients receive the annual Medicare Wellness visit. It is a chance to review your overall wellness with your doctor and plan for better health in the coming year. A follow-up visit is very different from an annual physical exam. Follow-up appointments are designed so your provider can examine you for a specific condition or several chronic conditions. For example,

our providers recommend all patients see their provider either every three months or every six months for chronic conditions such as diabetes, high cholesterol and high blood pressure to monitor your progress. At your follow-up visit, your provider will talk to you about your condition, update your history, perform necessary lab work, make changes to your treatment plan and refill your prescriptions. Although follow-ups are typically MOST covered by insurance, they could be applied to PROVIDERS your deductible, depending on your specific plan and benefits. WANT TO Both physical exams and routine follow-up SEE THEIR visits are important parts of your treatment plan and should be scheduled according to the PATIENTS practice’s established guidelines. They are a ANNUALLY TO good time to ask your doctor questions about all your conditions – old and new – and to share GIVE THEM A any concerns you may have about your health. PHYSICAL. You may even want to write down questions beforehand and present the list at the time of the exam(s). Being proactive and knowledgeable about your health can make a big difference in how you feel and how you take care of yourself. About the Author

Keith T. Applegate, MD, FAAFP, joined Family Practice Associates of Lexington in 1987. Dr. Applegate’s objective is “to have a helpful and rewarding doctor-patient relationship that results in a healthier you.”

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.

jan

events JANUARY 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.

Thursdays JANUARY THRU MARCH

Mindfulness-Based Stress Reduction (MBSR)

The “gold standard” mindfulness program worldwide. Relax the body, quiet the mind, open the heart. 8 week course on Thursdays 6:00-8:30 PM. Orientation

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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January 2020 January 16th. 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 859-373-0033. Full details at www.mindbodystudio.org/?page_ id=1262. UK Wellness Program offers deep discount for UK employees, retirees and spouses.

January 15 Back Pain Relief without

Surgery – Lunch & Learn If you or a loved one are suffering from back pain, we invite you to attend a FREE informative seminar to learn more about the latest medical breakthrough in treatment of back pain that does not require surgery. 12–1pm. Presented by Tony Delk IMAC Regeneration Center. Location: Friendship Towers, 580 Greenfield Drive, Lexington, KY 40517, 3rd Floor. RSVP to sgordon@sayre.us.

fri

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 7:309:00 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.

January 15 Dine Out for Sayre at Fazoli's Help us raise funds for Sayre Christian Village, Lexington's only nonprofit Senior Living Community, by joining us for lunch or dinner at Fazoli's on Saron Drive (11am–9pm.) 20% of all sales will be donated to Sayre. Menu can be viewed at www.fazolis.com.

January 29 Alzheimer's Breakthrough Join us to hear Dr. Gregory Jicha talk about a new clinical trial currently enrolling for people with

the ability of people living with dementia to remain in community and engage and thrive in day to day living. Come and join us for a night of collaboration and education as you lend your voice to what will make Lexington truly Dementia Friendly!

pet see our

events PAGE 12

February 8 A Day of Mindfulness-Based mild to moderate Alzheimer’s Disease or Mild Cognitive Impairment. This is a phase 3 clinical trial, which means the last one before FDA approvals. 2-3pm. Location: 3775 Belleau Wood Drive, Lexington, KY 40517, Life Enrichment Center. Contact Shannon Gordon at sgordon@ sayre.us to RSVP.

Community Kickoff

6:30PM -8:30PM at the Lexington Senior Center, 195 Life Lane Lexington, KY. Please RSVP: 859-278-6072. Respite will be provided by Best Friends Center Volunteers.Reservations Required. Refreshments Provided. Dementia friendly communities foster

FIVE STAR SENIOR LIVING. WW E’E RE ORE HAN ’REMM ORETT HANA A SENIOR the SServing ENIORLIVING LIVING CC OMMUNITY . . Lexington OMMUNITY

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.

January 30 Dementia Friendly

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When you look at the faces of you look atsee the laugh faces of ourWhen residents, you’ll our residents, seethat laugh lines from a happyyou’ll life, eyes lines from a happy life, eyes that have seen it all, and smiles filled have seen it all, and smiles filled with hope for the future. with the afuture. • All hope three for meals day included We see you – and we’re here to • Free transportation 7 days a week Weyour see you – and we’re here to make life exceptional. make your life exceptional. • Expansive social programs and • Fiveevents Star Dining Experience • Five Star Dining Experience • Lifestyle360 Activities Program • Lifestyle360 Activities Program WE’RE MORE THAN • Concierge Services • Concierge Services SENIOR LIVING COMMUNITY. WE’RE MORE THAN A WE’RE A FAMILY. WE’RE MORE THAN A SENIOR LIVING COMMUNITY. SENIOR LIVING COMMUNITY. Call us toAstop by for a tour. WE’RE FAMILY. WE’RE A FAMILY. Call us to stop by for a tour.

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www.LafayetteLexington.com I N D E P E N D E N Twww.LafayetteLexington.com L I V I N G • S H O R T-T E R M R E H A B I NSDKEI LPLEENDD E VG I N& G R• ESHHAOBRI L T -I T ET R IMO N REHAB NN UTR SLIIN TA © 2017 Star SKILLED NU R SFive IN GSenior & Living R E H A B I L I TAT I O N © 2017 Five Star Senior Living

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January 2020

N AT U R E ' S

Rambutan

DON’T LET THE SPINES OF THIS HAIRY FRUIT DRIVE YOU AWAY By Tanya Tyler, Editor Health&Wellness

What is a rambutan, you ask? This edible fruit from the evergreen tropical tree of the same name originated in Malaysia and other areas in Southeast Asia. Its name is derived from the Malay word rambut, which means “hairs,” a reference to the fruit’s spines (spinterns) that give it a hairy appearance. These spines help you determine if the fruit is ripe – the redder, the riper. Rambutan was introduced into Zanzibar and East Africa by Arab traders around the 13th to 15th centuries. Over the years it made its way to South America, thriving in the coastal lowlands of Colombia, Ecuador, Costa Rica and Cuba, and then to the Philippines, India and Sri Lanka. Thailand is the largest producer of rambutan.

B E A U T Y

Attempts to introduce it to the southeastern United States were (ahem) unfruitful, although it is a top tropical fruit product in Hawaii. An interesting aspect of the rambutan tree is that it can be male (producing no fruit), female or hermaphroditic. It is propagated by grafting, air layering and budding. The fruit ripens only on the tree (an average tree, which can reach up to 80 feet, may produce 6,000 fruit or more). Rambutan does not have a ripening agent that keeps it viable after harvest, so it has a short shelf life. Rambutan’s flesh, usually a pale pink or bright white, can be eaten raw or cooked and is commonly used in jams and jellies. Rambutan is also found in salads, curries, puddings and ice cream. The seeds can be eaten as well, although they may contain compounds that are toxic to humans. Roasting the seeds can reduce their natural narcotic effects. There are a number of health-related applications for different parts of the rambutan tree. Rambutan leaves can be used for basic hair care. Mash the leaves into a paste, add water, squeeze out the extract and apply it to your hair and scalp for 10 to 15 minutes to promote hair health. The leaves can also be used to relieve headaches. Again, mash them and apply them to your temples. Mash rambutan seeds into a paste and apply it to your skin to achieve a clearer, more evenlooking complexion.

RAMBUTAN DOES NOT HAVE A RIPENING AGENT THAT KEEPS IT VIABLE AFTER HARVEST, SO IT HAS A SHORT SHELF LIFE.

Rambutan fruit is rich in a variety of vitamins, minerals and beneficial plant compounds, especially vitamin C, which, of course, is good for the immune system. Rambutan contains an adequate amount of copper, which helps with the proper growth and maintenance of various cells, including those of the bones, brain and heart. Rambutan’s high fiber content helps prevent constipation. It offers health benefits ranging from weight loss and better digestion to increased resistance to infections, according to Healthline. com. Other benefits include reducing cancer risk by preventing the growth and spread of cancer cells; protecting against heart disease; and improving diabetes by reducing insulin resistance. Most of these benefits have been observed only in cell and animal research, so more human studies are needed. You may want to take up the mantle of science by trying rambutan yourself. Sources:

• • • • •

Food Facts (www.foodfacts.mercola.com) Healthline (www.healthline.com) Nutrition Advance (www.nutritionadvance.com) Organic Facts (www.organicfacts.com) Rambutan.com

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

By Angela S. Hoover, Staff Writer

Liquid Salt Prevents Fat Absorption Orally administered liquid salt can reduce the absorption of fats from foods with no obvious side effects in rats. It also reduced the rats’ total body weight by about 12 percent. “[That] is like getting a human from 200 pounds down to 176 – a significant change,” said study first author Md Nurunnabi, Ph.D., an assistant professor of pharmaceutical sciences at the University of Texas at El Paso. Some years ago, Samir Mitragotri, Ph.D., core faculty member at Harvard’s Wyss Institute, created a liquid salt called Choline and Geranate (CAGE) in an effort to improve the body’s absorption of medicines. Last year, Mitragotri’s lab published a paper about CAGE’s properties. When taken orally, it enhanced the uptake of insulin. They also found CAGE bound to a small hydrophobic molecule and prevented it from being absorbed. “That led us to wonder if there were any contexts in which we would want to prevent the uptake of this type of molecule,” said Mitragotri. “We realized CAGE could potentially be of interest as a medical treatment for obesity.” His team performed a series of experiments. A key finding was CAGE causes the omega-3 fat (DHA) to form large particles about the size of a cell’s nucleus. Healthy rats with a CAGE-DHA mixture added to their intestines had significantly reduced permeation of DHA into the intestinal tissue over six hours. There were no side effects or inflammation. Bio-distribution studies showed CAGE-DHA reduced DHA presence in the rats’ livers, suggesting CAGE prevents DHA from leaving the gastrointestinal tract. The study also suggested CAGE may have an effect on enzymes that regulate digestion. Their next phase of research will focus on finding exactly how CAGE binds to fats and where the unabsorbed fat goes. Their research was reported in the journal PNAS (Proceedings of the National Academy of Sciences) in November 2019.

It may be possible to program people to enjoy being more physically active.

The Epigenetic Couch Potato Mouse Epigenetics – molecular mechanisms that determine which genes are turned on or off in different cell types – play a key role in determining the drive to exercise, according to researchers at Baylor College of Medicine. Since epigenetic mechanisms are more malleable than genetics, it may be possible to program people to enjoy being more physically active. “We study developmental programming, which refers to how the environment during development can have a long-term impact on risk of disease,” said co-author Dr. Robert A. Waterland of USDA/ ARS Children’s Nutrition Research Center at Baylor and Texas Children’s Hospital. “Our earlier findings suggested establishment of one’s physical activity set point can be affected by the early environment, and this may involve epigenetics.” In this study, Waterland and his colleagues created an “epigenetic couch potato” mouse and designed an experiment to directly test whether DNA methylation in the brain affects energy balance. The mice could run as much as normal mice, but lacked the desire to do so. “Our findings suggest epigenetic mechanisms, such as DNA methylation, that are established in the brain during fetal or early postnatal life, play a major role in determining individual propensity for exercise,” said Waterland. The results were published in the journal Nature Communication on Dec. 4.

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

HandWmagazine

UNHEALTHY RELATIONSHIP WITH FOOD CAN LEAD TO COMPLICATIONS

By Jamie Lober, Staff Writer An eating disorder, according to UK HealthCare, is a dangerous mental illness that affects both men and women. A person is considered to have an eating disorder when eating, exercise, body shape and weight become a preoccupation. Generally speaking, their unhealthy relationship with food is rooted in low self-esteem and an underlying psychological issue. The National Eating Disorders Association (NEDA) (www.nationaleatingdisorders.org) says eating disorders can present in different ways. Emotionally and behaviorally, the person is overly concerned with weight loss and dieting as well as calories and fat grams. They may refuse to eat certain foods or even eliminate entire categories from their diets, such as carbohydrates. Extreme mood swings and withdrawing from friends and activities they once enjoyed are other red flags. Physically, you may notice the personâ&#x20AC;&#x2122;s weight goes up and down. They will have stomach cramps and other non-specific gastrointestinal complaints, such as constipation. Dizziness, weakness, impaired immune functioning, dental problems and dry skin and hair are other signs of trouble. There is no surefire prevention for eating disorders. NEDA says some people are at higher risk due to biological or psychological

factors such as facing puberty, dealing with sociocultural pressure to be thin or having a parent with a history of an eating disorder. Children who are perfectionists or have anxiety may be at higher risk as well.

Eating disorders can present in different ways. Recognizing symptoms early is the key to having the best prognosis. If you notice someone is dissatisfied with their body, you may want to talk to them about it or help them connect with their family physician or a counselor who can help them work through the issue. UK HealthCare says when you see a doctor about an eating disorder, you will be asked about your eating behaviors, emotions and thoughts. The doctor will do a physical exam, checking vital signs, doing lab work and possibly ordering an electrocardiogram and a bone-density scan. The doctorâ&#x20AC;&#x2122;s job is to rule out any complications that arose from

the eating disorder and to treat those that are present. Next the doctor will design an appropriate treatment option. Everyone is different, but often therapy is used to build self-esteem and navigate issues that may be contributing to the eating disorder. Nutrition counseling can help you achieve a normal and healthy relationship with food. A psychologist is always a great resource, especially if medication is needed for a co-occurring disorder such as depression, anxiety or obsessive compulsive disorder. These often accompany eating disorders. The Mayo Clinic stresses there are things parents can do to combat eating disorders, such as encouraging healthy eating habits, having a balanced diet, fostering selfesteem, promoting a healthy body image and discussing media messages about thinness. Seek out positive attributes in your child and make sure she knows your love is unconditional and does not depend on physical appearance. Take time to discuss the ways what you eat affects your energy level and general health. The easiest way to promote good eating habits is to sit down as a family every night for dinner. There is help out there if you need it. It is possible to manage symptoms of an eating disorder, reach a healthy weight and ultimately recover.

Food Cravings and the Brain

Are you between the age of 45-75?

SOME OF YOUR COMFORT FOODS CAN ACTUALLY BE ADDICTIVE

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A food craving – also known as selective hunger – is different from normal hunger. It is an intense desire to consume a specific food. It is also one Is COST a keepin of the major roadblocks for individuals dieting with the intention of losing weight. Food cravings can be addictive, according to WebMd (www.webmd. for com). This realization is gaining increased interest in the medical and health B U T O N L screened Y IF communities because of research focused G on brain O imaging O D and other studYOU ies related to compulsive overeating and pleasure centers in the brain. Highly palatable foods are rich in sugar, fat and salt. Potato chips and GET TESTED! their close cousin, French fries, are two of the most commonly reported Nwant E something W S salty, ! you may food cravings. Listen to your cravings. If you very well need salt in your diet. Downing bags of fatty junk food may be YOU MAY QUAL a signal you’re low on healthy fats such as omega-3s found in certain fish, Is COST a keeping you from being such as salmon, and avocados, nuts and olive oil. Cheese is another comfort COLONOSCOP screened for colon cancer? food, and for good reason. Cheese contains l-tryptophan, a compound that improves mood and promotes relaxation. With moderation as the key, indulging in a reasonable portion of a Age 45-7 Uninsured or food you crave can be a good way to reduce stress and improve emounder 45 may Uninsured or tions. However, if you’re constantly craving cheese, it may also be a sign undersinsured Underinsured AgeA45-75 you’re having issues with concentration and memory. recent study at the Uninsured: No public/private insurance University of Texas Health Science Center at Sanunder Antonio found people 45 may qualify Uninsured: Y O U M A Y Q U A L I F Y F O R A F R E E Undersinsured: High deductible plan with attention deficit hyperactivity disorder (ADHD) were twice as likely in some cases Uninsure No insurance. withpublic/private out-of-pocketCmaximums O L O N Ogreater S C Othan PY IF YOU ARE: to crave cheese as others (Heilbrun, LP, 2015). 5% individual annual income Uninsured: N Underinsured: Like some addictive drugs, certain foods may trigger certain brain chemiUnderinsured cals such as dopamine, which results in emotional satisfaction and pleasure. High deductible plans Age 45-75 out-of-pocke When some individuals experience the pleasure associated with increased under 45 may qualify in come cases individual inc dopamine transmission in the brain’s reward pathway, those foods may become an addiction for them. Food addiction can show itself in irritability, mood swings, headaches, A Kentuc Uninsured or Underinsured insomnia and depression. Most often, the foods we crave are processed carThis program is funded by the SCREENING SAVES LIVES includes legal A Kentucky Uninsured: No public/private health insurance bohydrates. Individuals with food cravings may actually have neurochemical Kentucky Underinsured: High deductible Colon plan withCancer green card ho but ONLY if you get tested! and hormonal imbalances that trigger these cravings. They change the brain’s Resident out-of-pocket maximums greater than 5% of work/student Screening Program chemistry, increasing the level of serotonin, a feel-good neurochemical. Includes Legal Immigrants: individual income refugees To understand food cravings, we must distinguish between physiological Call 859-309-1700 or 877-597green card holders A Kentucky and psychological cravings. Physical cravings relatework/student to low fat intake or low visa 4655 blood sugar. For many people, mid-afternoon cravings are the body’s way of A Kentucky Resident Resident refugee to discuss eligibility! saying it has been too long since lunch and they actually need to eat. A piece CREENING includes legal immigrants: Includes S Legal of cheese or fruit or some yogurt or nuts can improve blood sugar levels and green card holders Immigrants: BUT ONLY IF YO keep you from reaching for those harmful snacks you think you’re craving. work/student visas Dealing with cravings can take time. If your craving is not tied to a medirefugees • green holders C A L L card 859 .309.1700 cal condition or other physiological cause, consider managing it by knowDon’t let cost keep you from being • work/student visa ing your trigger foods. Once you’ve identified them, keep them out of the Funding provided by: TO DISCUSS for colon cancer. • refugees You may qualify for house. Change your routine. If you associate mid afternoon withKentucky a trip to Colon Cancerscreened Screening Program SCREE N I NaG free SAVES LIVES the vending machine, start walking around the block instead. Choose a colonoscopy B U T O if N Lyou Y I Fare: YOU GET TE S Tgoing E D ! back for your fol B Usugar-free T ON Y orI FfroNot healthy substitute. If you crave ice cream, select iceL cream 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 zen yogurt. If you crave potato chips or French fries, try baked tortilla chips YOU Age 45-75 and hummus dip instead. CALL to see if yo O D I S C U S S E L I G I B I Linsurance? ITY BUTT ONLY IF YOU GET TESTED! Following a healthy lifestyle with a focus on maintaining a healthy G E T T E S T E D ! FREE colonoscopy! Uninsured: No private/public health weight, exercising regularly and refraining from drinking, smoking and Not going vaping is the fast track to managing food cravings. Learn more about food insurance or back for your follow-up colonoscopy because your deductible is TOOplan HIGH or you LOST your addiction at www.webmd.com/mental-health/eating-disorders/bingeUnderinsured: high deductible CALLmaximums to see if you are eligible to receive a eating-disorder/mental-health-food-addiction#1. with insurance? out-of-pocket

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GOOD NEWS!

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Sources and Resources

• Heilbrun, L.P., Palmer, R.F. et al. (2015). Maternal Chemical and Drug Intolerances: Potential Risk Factors for Autism and Attention Deficit Hyperactivity Disorder (ADHD). The Journal of the American Board of Family Medicine July 2015, 28 (4) 461-470; DOI: https://doi.org/10.3122/ jabfm.2015.04.140192 • WebMD (www.webmd.com)

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Cannot be combined. Expires 1/31/20. H&WMAG.

Audibel Hearing Aid Centers www.CentralKYAudibel.com

Body Score

P sche

Up to

$500 OF REWARD

I N L E X I N G TO N : 120 Cherrybark Drive, Lexington, KY 40503 ®

6 A D D I T I O N A L L O C AT I O N S : Frankfort, London, Morehead, Richmond, Somerset & Winchester

on any new pair of prem