Health&Wellness July 2021 by Rockpoint Publishing

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Vol. 18 • Issue 10 • July 2021

OVERCOMING

ADDICTION MANAGE CRAVINGS WITH MINDFULNESS GET BACK ON THE

EXERCISE WAGON

CELEBRATE RECOVERY REACHES OUT TO VETERANS, OTHERS

“With Today’s Breakthroughs, You Too Can ELIMINATE Type 2 Diabetes, Obesity, Hypertension, IBS, Fatigue & MUCH More!” BEFORE TRUE HEALTH SOLUTIONS

AFTER TRUE HEALTH SOLUTIONS

Rick Flannery, was taking 17 medications a day. He was taking 8 Oral meds and 4 Insulin Injections daily for Type 2 Diabetes. He had Hypertension, High Cholesterol, Sleep Apnea, and Obesity, weighing over 246 lbs. Rick’s A1c was 9.2. NOW 6.7 and OFF all meds for Type 2 Diabetes, Hypertension and Cholesterol. He’s eliminated 16 drugs a day (costing thousands a year) and he’s lost over 83 pounds! Q: Rick, why did you go to Dr. Miller? A: “My Type 2 Diabetes was terrible and my health was getting worse. I had High Blood Pressure and I really needed to lose weight, but couldn’t. I heard of Dr. Miller and the results he gets.” Q: You’ve been seeing other medical doctors for your Type 2 Diabetes and Hypertension, what about Dr. Miller was different? A: “Dr. Miller made it clear, something was not working correctly in my body. He said his approach is to uncover and reveal exactly what that is. Dr. Miller really takes the time to listen and looked at my whole health history. He makes it clear that Type 2 Diabetes, Hypertension and Obesity are being caused by something. My other doctors just didn’t take the time to do this, they just gave me more and more medications. I knew these were just masking symptoms and not fixing anything. Dr. Miller makes complete sense.” Q: What does Dr. Miller do to find out what’s not working correctly inside your body? A: “Dr. Miller doesn’t mess around. He has an Amazing blood panel lab through Lab Corp. He then does a ‘Functional Medicine’ Computer Assessment. It is very impressive to see.

Q: Rick, what did Dr. Miller recommend for you to eliminate your Type 2 Diabetes, Obesity and Hypertension? A: “Dr. Miller just lays it all out so clear. He started off by seeing me every week to ensure I would eliminate the Diabetes, He has amazing printed instructions on lifestyle improvements to eliminate all poor health and then stay healthy.” Q: What are the results of your treatment from Dr. Miller? A: “My results are great! My A1c went from 9.2 to 6.7, after 15 years on medications. I’ve eliminated all my drugs for Type 2 Diabetes, Hypertension or Cholesterol and I’ve now lost 83 pounds! I highly recommend Dr. Miller. I got my health and life back!”

“Dr. Miller worked with my other doctors and I walked away from Diabetes, Hypertension, Obesity, Fatigue and I got my LIFE back!

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N I

Health&Wellness is a proud product of

G M

FEATURES

CONTENTS

JULY 2021: ADDICTION

Celebrate Recovery Reaches Out to Veterans, Others

How to Stay Sober: Top Tips for Your Recovery

What Are the Odds You Have a Gambling Addiction?

How COVID-19 Affects the Brain

Do You Have a Substance Abuse Disorder?

What is Sexual Addiction?

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.

COLUMNS FITNESS & PHYSICAL THERAPY Get Back on the Exercise Wagon!

ELDER LAW If They Say They’re Okay, Check On Them Anyway!

INTEGRATIVE MEDICINE Managing Cravings with Mindfulness

FAMILY DOC Designing a Personal Diet and Exercise Program

DEPARTMENTS 20

EVENTS CALENDAR

FOOD BITES

NATURE'S BEAUTY: Saffron

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© Copyright HEALTH&WELLNESS Magazine 2021. All rights reserved. Any reproduction of the material in this magazine in whole or in part without written prior consent is prohibited. Articles and other material in this magazine are not necessarily the views of Health&Wellness Magazine. Health&Wellness Magazine reserves the right to publish and edit, or not publish any material that is sent. Health&Wellness Magazine will not knowingly publish any advertisement which is illegal or misleading to its readers. The information in Health&Wellness should not be considered as a substitute for medical examination, diagnosis or treatment.

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Dear Friends, Addiction is not easy to overcome. But it is possible to do so. There are support groups for all types of addictions, from alcohol to narcotics to overeating, and there are plenty of programs to help people overcome their addictions. However, only the person dealing with the addiction can make the decision to get help. As much as you may want to help a loved one who is struggling with an addiction, he or she must come to the point themselves where they know they can’t fight this life-threatening battle alone. Once the decision to face their problem and work to solve it is made, your support and care

are vital. I’m thinking of a loved one who has been dealing with an alcohol problem. They have realized they need to stop drinking entirely, and so far they are doing well. They have seen what alcohol can do to a family. And they don’t want that to happen to them. We salute and support all who are taking the brave step to face, defy and defeat their demons. Here’s to your health, — Tanya

July 2021 | Read this issue and more at www.healthandwellnessmagazine.com |

Celebrate Recovery bases its Road to Recovery program on the Beatitudes. SOME OF THE PRINCIPLES INCLUDE: • I admit I am powerless to control my tendency to do the wrong thing and that my life is unmanageable (Step 1). “Happy are those who know that they are spiritually poor.” Matthew 5:3a • I earnestly believe God exists, I matter to Him and He has the power to help me recover (Step 2). “Happy are those who mourn, for they shall be comforted.” Matthew 5:4 • I consciously choose to commit all my life and will to Christ’s care and control (Step 3). “Happy are the meek.” Matthew 5:5a • I openly examine and confess my faults to myself, to God and to someone I trust (Steps 4 and 5). “Happy are the pure in heart.” Matthew 5:8a • I voluntarily submit to any and all changes God wants to make in my life and humbly ask Him to remove my character defects (Steps 6 and 7). “Happy are those whose greatest desire is to do what God requires.” Matthew 5:6a • I [will] evaluate all my relationships and offer forgiveness to those who have hurt me. [I will] make amends for harm I’ve done to others when possible (Steps 8 and 9). “Happy are the merciful.” Matthew 5:7a. “Happy are the peacemakers.” Matthew 5:9 • [I will] reserve a daily time with God for self-examination, Bible reading and prayer in order to know God and His will for my life and to gain the power to follow His will (Steps 10 and 11). • [I will] yield myself to God to be used to bring this Good News to others, both by my example and my words (Step 12).

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CELEBRATE RECOVERY REACHES OUT TO VETERANS, OTHERS By Health & Wellness Staff For people struggling with any kind of addiction, Celebrate Recovery is a Christ-centered, 12-step recovery program that may be the lifeline you are seeking. Celebrate Recovery started in 1991 at Saddleback Church in Lake Forest, Calif. It was the result of a vision John Baker received from God. In the past 30 years, over 27,000 people have gone through the program. There are now 35,000 Celebrate Recovery churches around the world. The program is also available at rescue missions, universities and prisons. (It is California’s state-approved substance abuse program for prisons.) This movement seeks to bring the healing power of Jesus Christ to the hurting and broken through programs such as Step Studies, The Journey Begins and The Journey Continues. Celebrate Recovery also offers programs for middle school and high school students. Celebration Place is

I wish I had

HELP

For more information, visit www.celebraterecovery.com geared for children ages 5-13 years old. Welcome Home is an open share group for veterans led by veterans. Participants can recapture a sense of brotherhood and mission as they gather to discuss what is happening in their lives and to reach out to other veterans struggling with “different hurts, hang-ups and habits.” Celebrate Recovery groups are focused on giving and receiving support. Anonymity and confidentiality are basic requirements: What is shared in the group stays in the group. The only exception to this rule is when someone threatens to injure themselves or others.

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HOW TO STAY SOBER:

TOP TIPS FOR YOUR RECOVERY Strategies to help you prevent relapse

Here are some tips that may help you:

By Health & Wellness Staff It takes a lot of work to recover from a substance use disorder. You want to make sure you hold onto your hard-won sobriety. The more strategies you learn to identify triggers, cope with stress and manage your new sober life, the easier it will be to prevent relapse.

1. Identify Your Personal Triggers.

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2. Recognize Relapse Warning Signs

6. Practice Healthy Living

These warning signs include returning to addictive thinking patterns, seeking out situations involving people who use alcohol and drugs, thinking less rationally and behaving less responsibly.

3. Avoid Old Routines and Habits – and People It’s a dangerous proposition to quit your drug of choice but continue your same routine, hanging around the same people and places, without making any changes in your circumstances. Avoid these people, places and situations as much as possible.

4. Build Healthy Relationships As you recover, you may realize your past relationships were not healthy. If you maintain these toxic relationships, your chances of relapsing increase. Instead, spend more time with supportive loved ones. You’ll also find a lot of help in a support group such as Alcoholics Anonymous or Narcotics Anonymous.

5. Develop a Structured Schedule A chaotic or disorganized lifestyle can hinder your recovery. Develop a structured daily routine and stick to it. It will help you achieve the other goals you have set for yourself.

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Prioritize self-care. Make time for recreational activities and hobbies you may have been neglecting, and be sure to exercise. This is a great way to get your body as well as your mind back in shape. Eat regular, well-balanced meals and get enough sleep. But don’t over do it. One common mistake for those who are just beginning alcohol and drug recovery is substituting a new addiction of compulsive behavior – even good ones, such as exercising – for their old ones. The secret is to find a healthy balance and thus gain control over your life.

7. Celebrate Milestones Acknowledging and celebrating the hard work of recovery is helpful for keeping yourself focused. Just be sure your rewards don’t involved drugs or alcohol. Instead, focus on things, experiences and activities that will support your new, sober lifestyle. It is estimated up to 80 percent of those who find longterm sobriety had at least one relapse along the way. That is important to know. Let it strengthen your resolve to achieve and maintain sobriety. You won’t see results overnight, but in time, you’ll see noticeable improvements in your health, your attitude and your life. Source: Very Well Mind (verywellmind.com)

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Focus on things, experiences and activities that will support your new, sober lifestyle.

July 2021 | Read this issue and more at www.healthandwellnessmagazine.com |

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WHAT ARE THE ODDS YOU

HAVE A GAMBLING ADDICTION? IT’S AS SERIOUS AS SUBSTANCE ABUSE By Health & Wellness Staff People don’t get addicted only to substances such as drugs, alcohol or tobacco. According to Gamblers Anonymous (GA), gambling is just as severe an addiction as substance abuse. If you find you can’t quit gambling entirely or if you have little control over the amount you bet, you are probably a compulsive gambler. A compulsive gambler is a person whose gambling has caused growing and continuing problems in many aspects of their life. GA says compulsive gambling is a progressive illness that can never be cured but can be arrested. A compulsive gambler must be willing to accept the fact that he or she is in the grip of a progressive illness. Most people turn to Gamblers Anonymous when they admit that gambling has them beaten. Sometimes only a slow, subtle deterioration finally brings them to the point of admitting defeat.

Characteristics of someone struggling with a gambling addiction may include but are not limited to these signs:

• They are careless of their welfare and/or that of their family. • They have borrowed money, sold possessions and/or committed an illegal act to finance their gambling habit. • After losing, they feel the need to return as soon as possible to the gambling venue to win back their losses. Or after a win, they have a strong urge to return and win more. • They have lost time at work, school, home and with friends to gamble. • They have been defensive about their gambling and justified their right to gamble, especially when trying to escape worry or stress. • They have been trapped in the cycle of “just one more time” because “this time it will be different.”

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Compulsive gambling, according to GA, is an emotional by the gambling problem of someone else, such as a spouse or problem. A compulsive gambler can never gamble “normally” friend. They attend these groups to learn how to cope with the again. Sheer willpower isn’t enough to overcome compulsive deterioration of their relationships and the financial problems gambling. Sometimes a problem gambler can abstain for long and debts caused by the gambling. Gam-Anon membership is stretches, but when they are caught off guard and fall under voluntary. Its purpose is to welcome and give assistance and the right set of circumstances, they start gambling again. GA comfort to those affected by someone else’s gambling problem; encourages a progressive inner to share how compulsive gambling character change accomplished impacts members’ lives; and also to by following the basic concepts share experiences, strength and hope Sheer willpower isn’t of the GA Recovery Program. in coping with the gambling problem. Working with other compulsive If you recognize you may have a enough to overcome gamblers in a GA group is problem with gambling, talk with compulsive gambling. essential. The GA program will your primary care doctor about an always work for anyone who evaluation or seek help from a mental wants to stop gambling, but it health professional. will never work for the person Source who will not face the facts about their illness. • Gamblers Anonymous (www.gamblersanonymous.org) Living with the effects of another person’s gambling can • Mayo Clinic (www.mayoclinic.org) often be too devastating to handle without help. Gam-Anon is a 12-step self-help fellowship of people who have been affected

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July 2021

etween work deadlines, vacations, family obligations – and the list goes on and on – it is easy to fall off the exercise wagon. A week quickly becomes a month, and in no time you haven’t worked out in half a year. Getting the ball rolling again doesn’t have to be hard if you follow these simple tips:

Do not beat yourself up

Try not to accept one defeat as total defeat. Move on and embrace the new beginning. Set a clear strategy

Arriving at a destination is difficult if you don’t know where you’re going beforehand. Set long-term goals to strive for, but remember, patience and persistence are required. According to hard data, the five top harmful habits to focus on first are smoking, being inactive, carrying too many pounds, eating poorly and drinking too much alcohol. Alone or together, these habits disrupt the markers of health we all worry about so much: blood pressure, cholesterol, blood sugar. All too often, the end result of these five habits is heart attack, stroke or peripheral artery disease. The damage isn’t just limited to the cardiovascular system but can extend to the kidneys, bones, liver and brain.

they are the foundation for your progress. Set yourself up for success by making these goals achievable and keeping yourself on track towards your weekly goals. Be honest with yourself; these practices should be actions you could take immediately, so make them easy and only move forward once the practice becomes a habit. Don’t do too much too soon

Be realistic. If you try to pick up where you left off after an extended amount of time, you may take the air out of your sails before you even begin. Eliminate obstacles

Obstacles equal excuses. Don’t have enough time? Three hours is just 2.5 percent of your waking week. Don’t want to spend much money? Six feet of space and a body-weight routine are all you need. Most obstacles have solutions, but first you must choose to put yourself first. Find accountability

Set yourself up for success

When you set goals for yourself, it is important to assess where you are today so you know what needs to be improved tomorrow. You want to lose weight, but do you know why you want to lose weight? Do you know how much you weigh? What is your body mass index, or BMI? How much of your weight is body fat? How much body fat do you want to lose? Have you ever tried to lose this weight before? Were you successful? How long did you keep the weight off? What are your expectations for losing weight, given your age, gender, body composition and activity levels? Asked another way, how fast should YOU see results? Is that healthy? Setting a new health goal is great. Setting a new health goal once you know exactly where you stand is even better.

Finding a friend to work out with is not a new concept, but it is a tried and true one. A recent study from the University of Georgia reveals people tend to mimic the behavior of others around them. Subjects experienced a greater level of self-control when surrounded by others with strong self-control. And the opposite was also true – subjects showed poor self-control when others around them had poor self-control. Recruit a workout wingman, or, for even more accountability, find a qualified fitness professional to motivate and guide you. Either way, set an appointment and don’t miss it. Skipping just one workout increases your chances of missing the next one by 61 percent.

Set smaller attainable goals

Rest and recovery are important parts of any successful fitness program. They are also the least planned and underutilized ways to improve your performance. Let’s assume you train for 5 hours a week. Five hours of 168 hours available is only 3 percent of your week, so why do you walk into a workout dragging? Probably because of poor rest and/or recovery. Rest is defined as a combination of sleep and time spent not training. Recovery, on the other hand, involves techniques and actions taken to maximize your body’s repair. Elements of rest and recovery are sleep, hydration and nutrition.

Now that you know where you are, where are you going and how do you get there? Just as you would use a map to travel somewhere new, you need a roadmap to achieve new health. Try practicing this framework. Picture in your mind what you will look like, how you will feel and what you will be able to do once you achieve this new weight. Write it down; make that your long-term goal. Now start writing down what must happen to achieve your long-term goal. Write down a six-month goal and then a couple of three-month goals. Try to break each three-month goal into monthly goals and then down again into weekly goals. Finally, your weekly goals are achieved through daily habits and practices you are willing to adjust. It is important to be aware if these small steps are manageable because

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July 2021

IF THE Y SAY THE Y ’RE OK AY,

CHECK ON THEM ANYWAY!

By Mikel D. McKinley, Attorney Whenever seniors are asked about their primary concerns as they age, the most common answer relates to financial concerns. Once you’ve lived long enough that you can’t die young, you start to worry about living too long – specifically about outliving your resources. An answer that is almost as common, and closely related, is the concern about being a burden to children and/or grandchildren. One of the scariest parts of aging is the idea you might lose your independence. Aside from the humiliation that comes from having to rely on loved ones for basic daily activities such as bathing and using the bathroom, no one wants to feel like a burden. This common concern of seniors translates to seniors being less than honest with their children about how well they are doing. When talking with my clients or their children, I like to use the analogy of the teenager being asked whether they have ever drank or smoked. The answer is almost always: “Of course not, I wouldn’t do that.” However, as everyone who has ever been a teenager can attest, we were not always honest with our parents. Likewise, our parents are not always honest with us when it comes to their wellbeing. As a Life Care Planning Law Firm, our Elder Care Coordinator (ECC) makes many visits to the homes of our clients. What they find during those visits is often drastically different from what our clients’ children describe. Often our ECC finds Mom or Dad hasn’t bathed in a couple weeks or the house hasn’t been cleaned in quite a while. They sometimes even find Mom and Dad are suffering from malnutrition because they are unable to prepare healthy meals or even make it to the grocery store.

From the elder’s perspective, it’s easy to understand why they don’t tell the whole truth when asked about how they are doing. Most elders are afraid of having what little independence they have taken away from them. They also don’t want to worry their children and become a burden to them. Or they are in denial themselves about their actual condition. My advice is to trust but verify. If Mom or Dad says they are doing great and don’t need a thing, go make sure. Drop by unannounced and see how they are really doing. Check for expired food in the fridge. Ask mom to prepare your favorite Seniors childhood meal to see if she can still cook. You don't want might be surprised to find they aren’t doing as well to feel as they led you to believe. they're a Another common problem occurs when Mom burden on and Dad are taking care of each other. That can be their loved a lot like the “blind leading the blind.” If Mom is taking care of Dad, what typically happens is they ones. both decline faster than they otherwise would. There is about a 67-percent higher mortality rate for spouses taking care of sick spouses. Being a caregiver will literally kill Mom or Dad. If during the holiday season you have noticed a decline in the health of either parent, you should reach out to our firm as soon as possible. We take a wholistic approach to caring for our clients. We are concerned, primarily, with making sure they live the best life they can with the time they have left. This might mean helping them “age in place” or it might mean helping them find an assisted living facility where they could thrive. Every situation is different, and you will likely find the cost of getting help will be far less than the cost of doing it without help. This is one area of life where DIY is not recommended.

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The Power of Advanced Medicine

“I WANTED TO WATCH MY GRANDDAUGHTER GROW UP.” Debbie Skaggs chose to quit smoking when her granddaughter was born. Years later, she made another life-saving choice: to get a low-dose CT scan that would screen for lung cancer. That scan caught early-stage cancer in one of her lungs, long before she had any symptoms. All it took was a minimally-invasive surgery before she was cancer-free— and looking forward to more healthy years with her granddaughter. Read more stories like Debbie’s at proof.ukhealthcare.com

July 2021

Integrative Medicine.

MANAGING CRAVINGS WITH MINDFULNESS

By our very nature, human beings are craving creatures. Cravings can occur in response to natural physiologic needs such as hunger, thirst and social contact. Cravings can also become unhealthy habits in response to emotional cues such as anxiety, depression, anger, grief or loneliness. Mindfulness can help us take control of our wants, needs, urges and cravings and stop being controlled by them. Our choices can become more intentional. Our lives can become healthier and happier. Lifestyle and Health.

Our health is largely dependent on the lifestyle choices we make. We can choose to sit and look

at a TV or computer screen or stand and move. We can consume healthy, nutritious food and liquids in amounts that satisfy physiologic needs and maintain a healthy weight – or we can choose unhealthy food and drink or overeat to satisfy psychological needs. Psychological cravings drive unhealthy lifestyle choices. We can learn to see this process and regain control over our health and happiness. Some Thoughts Are Untrue

Our minds generate thousands of thoughts every day. While many thoughts are necessary, constructive and helpful, most are benign daydreams and others are useless or even harmful. We

tend to believe our thoughts, even though they are often untrue. Our thoughts in response to hunger lead us to seek food, eat food and feel good. This can be healthy and life sustaining, but the feel-good part can be a real problem if we also think overeating or consuming favorite comfort foods will soothe emotional discomfort. The same applies to behaviors glamorized in movies or advertising such as tobacco and alcohol use, which can snowball into recreational drug use, addiction and problems with health, relationships and employment. The repetition of these behaviors in response to stress leads to unhealthy coping strategies and potentially selfdestructive habits.

Mindfulness Can Change Behavior.

We have the ability to replace unhealthy habits and behaviors with healthy ones. Rather than relying on self-blame, judgment and pure willpower to change undesirable habits, mindfulnessbased behavior change is founded on curiosity, patience and selfkindness. Knowing that certain behaviors are harmful to one’s health is usually not enough to change habits. Smokers, drinkers, couch potatoes and over-eaters know these behaviors are unhealthy. Mindfully examining harmful habits in great detail provides an internal embodied experience of the behavior that can lead to “aha” moments. We begin noticing the struggle to climb

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stairs with the overweight and de-conditioning. We notice the second bowl of comfort food really isn’t that satisfying. We notice our alcohol use is stealing time from our loved ones. And we notice the positive self-image of making smart lifestyle choices. This experience of self-efficacy is a natural, organic change that comes from within and is far more effective than being told to change by a family member or health care provider. Mindfulness-based behavior change goes beyond the intellectual knowledge to the experiential awareness that our lives are healthier and happier without our harmful habits. We become less interested in previously harmful habits and more interested in healthy behaviors that satisfy our intellect and our physical and emotional needs. We naturally let go of habits that no longer serve us. A Practice of Simple Awareness of Craving.

Begin small. Start slow. Notice the urge to engage in a familiar unhealthy habit or behavior. Be curious and experience the craving fully (body, mind and emotions) without acting on it just yet. What sensations do you feel in the body? Where are these sensations exactly? What thoughts, images, plans or memories are in your mind? How persistent or fleeting are these mental cognitions? What emotions are you aware of? Look deeply at your emotions as the craving arises, as the unhealthy behavior plays out and after it is over. Write down those experiences as well as those arising while you write. Over time, you may notice your craving and unhealthy

behaviors diminish as your sense of self-control and selfrespect increases. Be Curious and Kind.

Mindfulness is based on curiosity, openness and acceptance. It is characterized by patience with yourself, trust of yourself and letting go of fixed views about yourself. It is also based on kindness and friendliness toward yourself and others. Anyone can learn to be more mindful – and it can change everything. Mindfulness can help you replace harmful cravings and habits with healthy ones – and even save your life.

Make a difference in

your community and in someone’s life.

Volunteer to Drive.

Resources The Craving Mind: From Cigarettes to Smart Phones to Love – Why We Get Hooked and How We can Break Bad Habits. Judson Brewer, M.D. Yale University Press (2017)

About the Author Dr. John Patterson is past president of the Kentucky Academy of Family Physicians and is certified in family medicine, integrative holistic medicine, mind body medicine, yoga therapy and mindfulness-based stress reduction (MBSR). He is on the faculty at Saybrook University’s College of Integrative Medicine and Health Sciences (Pasadena, Calif.) and the Center for Mind Body Medicine (Washington, D.C.). He operates the Mind Body Studio in Lexington, where he offers group classes and individual consultations to promote resilience, manage stress, prevent burnout and cultivate compassion. He can be reached through his website at www.mindbodystudio.org.

Enjoy meeting great people while making a direct impact in your community!

Volunteers are needed right now to provide rides to seniors and adults with visual impairments. Help provide safe, convenient transportation for some of our city’s most vulnerable, so that they can continue to get to essential appointments without fear of Covid infection. ITN will provide personal protective equipment and training. A driving and criminal background check is required.

Even one ride makes a difference!

Call 859-252-8665

For more information, please visit us on the web www.itnbluegrass.org or email us at info@itnbluegrass.org

Family Doc.

DESIGNING A PERSONAL

DIET AND EXERCISE PROGRAM Diet and exercise go hand in hand. You need to watch your food consumption and get moving in order to lose weight. How can you design an effective diet and exercise program – one that you will stick to and one that will show you satisfying results?

By Ashley Sparks, PA-C Family Practice Associates of Lexington

our first step is to consult with your primary care provider. You need to ascertain if you have any chronic conditions that would preclude you from restricting your calories and increasing your activity. Some heart patients need to take it easy when exercising, and of course pregnancy is not the time to begin a diet. Tell your provider about your plans. She or he will certainly be interested in how you’re doing and will monitor your progress by checking vital signs such as blood pressure, heart rate and weight to make sure you’re not overdoing it.

When it comes to what to eat as you seek to lose weight, your provider may recommend you work with a nutritionist or dietician, whose focus is helping people design an effective personal diet. A nutritionist will ask you questions about your eating habits as well as your goals, likes and dislikes to make suggestions about the best diet for you. The nutritionist will take into consideration different factors that affect your life – your job, your family, your stress level, your schedule, your commitment. Be honest with him or her so together you can come up with a lifestyle plan that will make a difference. Dieting isn’t just a matter of willpower and it doesn’t have to mean depriving yourself. You can tell

yourself, “I choose to eat good foods so I can be fit and healthy and live a long time.” As for an exercise program, it would be beneficial to talk to a personal trainer. A session or two with a personal trainer is well worth the cost if it gets you moving on the right path to fitness. You can specify what you hope to get out of an exercise regimen and the trainer can show you a variety of exercises that will help you meet your goals. A personal trainer, like the other professionals you consult, will take into consideration your circumstances and gauge your level of commitment. When you work with a personal trainer, he or she will teach you how to properly perform your activity of choice –

There are no miracle weight-loss pills or powders.

whether it’s lifting weights, using an elliptical or swimming – so you will receive the optimum benefit from it. One thing you need to remember is that there are no miracle weight-loss pills or powders. It will take time, a lot of effort and some sweat (and maybe some tears) to reach your goals. As long they’re realistic and not hazardous, with dedication on your part and the direction of health care professionals who

will be on your side encouraging you, you can reach your fitness and wellness targets. About the Author Ashley Sparks, PA-C, comes to Family Practice Associates with experience in family practice and endocrinology. After working for nearly 10 years as a CMA in physician offices, including FPA, Ashley decided to further her education

and graduated as a Certified Physician Assistant in June 2018 from the University of Kentucky. Ashley enjoys preventive medicine and endocrinology, but can see any patient from a child to an adult. She is available for new patient visits, well-child and preventive adult visits, as well as routine office visits. To schedule an appointment with her, call our office at (859) 278-5007 or request an appointment through the online portal access.

ABOUT FAMILY PRACTICE ASSOCIATES OF LEXINGTON TWO LOCATIONS: 1775 Alysheba Way, Ste. 201 and 615 East Brannon Road, Ste. 100 • 859.278.5007 • www.fpalex.com Proudly serving Kentucky for over 35 years, Family Practice Associates of Lexington is a group of primary care providers who are dedicated to giving family-centered care from birth to later years.

July 2021

E V E NTS JULY 2021 Daily

Centered: FREE First Yoga Class Ready to relax, create, connect, heal, move and learn? Begin your journey to a happier, healthier life. Centered offers a variety of in-person and virtual classes as well as workshops and continuing education trainings on a schedule of unique and recurring events. All are taught by experienced instructors of their movement or healing styles of choice. Classes are available by membership, package, or individual purchase, as well as sometimes donation. Enjoy your first yoga class for free! Visit centeredlex.org to find a class.

July 23

Music on the Lawn at Shaker Village The greatest combination of live music, amazing food and a farm-fresh setting you could ever imagine! Join us for an evening on the lawn between the historic 1839 Trustees’ Office and the Shaker Village garden. Music on the Lawn features live music, outdoor dining, drinks and specialty cocktails around the fire pit. Don’t forget to enjoy a marshmallow roast, grab a cocktail and then take in a special evening tour. No admission is required. Outdoor dining is limited, and weather dependent. Seating on the lawn is limited. Please bring your own lawn chair! Visit shakervillageky.org for additional information.

July 24

Summer Family Fun Day This free event in Duncan Park offers exciting activities for kids and families of all ages including pony rides, a petting zoo, face painting, refreshments, music, and much more! 12:00pm – 4:00pm. For event details, visit thenestlexington.org/upcomingevents/familyfunday.

July 3

Fourth of July Fireworks Show Lexington celebrates Independence Day with downtown fireworks. The show begins at 10 p.m., Saturday, July 3. Residents are encouraged to come downtown and park for free in the Central Bank Center parking lot off High Street, bring a chair, and enjoy the show. Those who have not been fully vaccinated should wear a mask. Visit lexingtonky.gov for details.

July 3

Bluegrass 10,000 and Fun Run Ready, set, sign up! July’s Bluegrass 10,000 and Fun Run are back, with a slimmed-down in-person event, plus a virtual option. The Bluegrass 10,000 is a 10,000-meter race through the main business and historic districts of downtown Lexington. Join us for a start and finish at the intersection of North Limestone and Main Streets as we run together for the 45th year. For a race map and to register, visit lexingtonky.gov.

July 9-11

Lexington Legends vs. High Point Rockers Come on out to the Whitaker Bank Ballpark to cheer on the Legends, Lexington's own minor-league baseball team, as they host the Rockers. Family fun! For tickets, full schedule and apparel, visit milb.com/lexington.

ARE YOU IN NEED OF A MAMMOGRAM? WOULD YOU LIKE A TAKE-HOME COLON CANCER SCREENING KIT? HAVE YOU RECENTLY BEEN DIAGNOSED WITH CANCER? Give us a call today! We may be able to help you!

(859) 309-1700 www.kycancerlink.org Sponsored in part by:

July 25

Lexington Maternity, Baby & Kids Expo Kentucky's premier pregnancy, parenting and baby expo featuring knowledgeable vendors, experts, and lots of goodies that will assist with before, during and after the bump. This elite, high quality, fun, baby expo event offers product information, parent tips for Moms-To-Be, New Moms, their babies, toddlers and young children. Giveaways, door prizes and surprises from vendors and sponsors! For details and tickets in advance, visit stayhappening.com/e/ lexington-maternity-baby-andamp-kids-expo-E2ISTL63PHG.

Saturdays

Lexington Farmer’s Market Every Saturday (April – October, 8am-2pm) downtown Lexington, Tandy Centennial Park (formerly Cheapside Park) & Pavilion. Browse herbs and spices, honey, beeswax, candles, body care products, organic products, eggs, meats and fresh, seasonal produce. lexingtonfarmersmarket.com.

July 28–August 1

Kentucky Summer Horse Show A series of two 5-day competitions. The event draws some of the world’s top hunter/jumper talent, including former Olympic horses and riders. Don’t miss one of the most amazing equestrian shows of the summer! For information, visit kyhorsepark.com

July 30

Radler Rush Cross Country 5k/10k In-person racing is back! The Radler Rush will feature 5k and 10k cross country race options at beautiful Masterson Station Park. All participants will receive a race t-shirt, branded beer pint glass finisher's award, and a ticket good for a 16 oz Rockhouse Brewery beer of your choice to use at race after party. Visit healthandwellnessmagazine.com and check out the Race Running Calendar for details.

HOSTING A HEALTHY EVENT IN CENTRAL KY? Share with our readers by e-mailing details to: brian@rockpointpublishing.com LACE UP! Check out our online Race Running Calendar. Find your next local 5k, 10k or marathon: healthandwellnessmagazine.com

Eligibility Requirements:

Free Mammograms and Pap Tests

All I Need to Know is Where I Need to Go! Call 1-844-249-0708

• Age 21 or older • Has a household income less than 250% of the federal poverty level • Has no health insurance (no Medicare,

no Medicaid, or no private health insurance)

Consumers Want Food to Help Manage, Treat Conditions From May to October 2020, sales of foods and beverages that help control hypertension grew 11 percent. During this same period, weight control products were up 13 percent and diabetes care product sales climbed by 14 percent. Products touting an immunity/antioxidant or a botanical/oil claim each rose 12 percent for the year ending in December 2020. Those foods carrying a nutrient claim grew by 10 percent. One-third of adults were more likely to buy a food or drink with multiple health benefits. Nearly half of consumers would like more functional foods for managing stress and anxiety. Other top concerns include sleep/rest, hydration, bone/joint health, brain function, cholesterol management, eye health, benefits for skin, hair and nails and energy. One-third of consumers seek functional foods for mood enhancement, anti-inflammation benefits and detox. Dark green vegetables are the most sought-after fortification for functional foods, followed by fiber, antioxidants, probiotics, omega-3s and superfruits. Consumers most associate citrus fruits, dark leafy greens, superfruits, broccoli, tea, garlic, nuts, root vegetables, fish and yogurt with immunity. Source: Institute of Food Technologists (www.ift.org)

FDA Addresses Toxic Metals in Food Metals such as arsenic, lead, cadmium, mercury and others are present in certain foods. The Food and Drug Administration (FDA) actively monitors the levels of these metals because at high levels they can be toxic and present a unique danger to those who are the most vulnerable, including children, seniors and people with chronic health conditions. Last year, the agency established a workgroup of food safety experts to help shape what the FDA will do to protect consumers of all ages from these

metals when they are present in foods. Because these metals occur naturally in the environment or have infiltrated water, air and soil due to pollution, they are hard to get rid of or even minimize. When these contaminants are in soil or water, they are absorbed into plants, which are then eaten by people or by animals that enter the food supply. The agency is committed to taking a more strategic, global approach to dealing with toxic metals in food. It routinely samples products from across the country, choosing foods that are representative of the American diet and testing nearly 400 contaminants. Overall exposure adds up because many of the foods we eat contain the contaminants in small amounts. Source: The Food and Drug Administration (www.fda.gov)

Plant-Based and Fish Diets Reduced Risk of Severe COVID-19 Infection Using data from online surveys across six different countries, scientists have shown diet choice can affect the severity of a COVID-19 infection. New findings published in the online journal BMJ Nutrition Prevention & Health indicate diet composition does affect SARS-CoV-2 infection characteristics. The survey targeted specific frontline healthcare workers through a global network of healthcare professionals who organized the survey and collected data between July and September 2020 to examine the respondents’ dietary patterns. Those who consumed a plant-based diet (higher in vegetables, legumes and nuts, lower in poultry and red and processed meats) had 73-percent lower odds of a moderate to severe COVID-19 infection, compared with those who didn’t have these dietary patterns. Those who followed a fish/plant-based diet (as above, but with added shellfish/seafood) had 59-percent lower odds of a moderate to severe COVID-19 infection. Despite such notable findings, the study remains observational in nature and does not investigate the cause and effect of diet differences. Source: News-medical.net

For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | July 2021

HOW COVID-19 AFFECTS THE BRAIN INFECTION IS A RISK FACTOR FOR STROKE By Dr. Tom Miller, Staff Writer COVID-19 has resulted in more than 120 million reported cases and 2.6 million deaths worldwide. Respiratory and gastrointestinal symptoms are accompanied by short- and longterm neuropsychiatric symptoms and long-term effects on the brain. Some patients present with cognitive and attention deficits often described as brain fog, confusion, new-onset anxiety, depression, psychosis, seizures and even suicidal behavior. These symptoms may present before, during and after respiratory symptoms. Clinical researchers from Johns Hopkins University and Harvard Medical School found large cells called megakaryocytes in the brain capillaries of individuals who died from COVID-19 infections. Megakaryocytes make platelets that are part of the body’s clotting system. These cells should not be in the brain. In fact, the neuropathologists had never seen megakaryocytes in the brain before, and this

observation had never before been reported in the medical literature. These cells could be related to strokes observed in individuals with COVID-19. Researchers in Finland suggest another major cause of brain damage is lack of oxygen. Particularly worrisome is the discovery that several of the patients who were autopsied did not show any signs of brain injury during the course of their COVID infection, yet all had notable brain damage. Recent research conducted in Germany and the United Kingdom found post-COVID-19 NPs in 20 percent to 70 percent of patients, even in young adults. These lasted months after respiratory symptoms resolved, suggesting brain involvement persists. However, new research now suggests there may be longterm neurologic consequences for those who survive COVID-

Individuals over 70 years of age were at particularly high risk for stroke related to COVID-19 infection.

19 infections, including more than 7 million Americans and another 27 million people worldwide. Also troubling is increasing evidence mild brain damage may occur in many

survivors, causing pervasive yet subtle cognitive, behavioral and psychological problems. COVID-19 can cause damage to the brain directly by causing Continued on Page 25

Your Family, Your Health, Our Passion Family Practice Associates of Lexington, P.S.C. Proudly serving Kentucky for 35 years.

NEW

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COVID continued from Page 23

encephalitis, with devastating or subtle consequences. In one British study of patients with encephalitis, one made a full recovery, 10 made a partial recovery and one died. This study also found a number of patients with COVID-19 suffered strokes. In fact, COVID-19 infection is a risk factor for strokes. Canadian medical researchers have found individuals over 70 years of age were at particularly high risk for stroke related to COVID-19 infection, but even young individuals are seven times more likely to have a stroke from this coronavirus versus a typical flu virus. While the brain damage caused by COVID-19 is sometimes obvious and

leads to major cognitive impairment, more frequently the damage may be mild, leading to difficulties with sustained attention. Although many people who have recovered from COVID-19 can resume their daily lives without difficulty, a number of people may experience difficulty now or later. Both German and American researchers have suggested the combination of direct effects of the virus, systemic inflammation, strokes, and damage to bodily organs, including the lungs and liver, could even make COVID-19 survivors at high risk for Alzheimer’s disease in the future. Individuals who have had COVID-19 may benefit from being systematically evaluated with formal neuropsychological assessments,

including measuring sustained attention, to assure their cognition has not been compromised. Sources • Boldrini, M. and Carroll, Klein. How COVID19 Affects the Brain. JAMA Psychiatry 2020 • Woo, M.S., Malsy, J., Pöttgen, J. et al. Frequent neurocognitive deficits after recovery from mild COVID-19. Brain Communication 2020; 2(2)

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

July 2021 | Read this issue and more at www.healthandwellnessmagazine.com |

DO YOU HAVE A

SUBSTANCE

ABUSE

DISORDER

Honestly address these criteria

By Health & Wellness Staff

ecovery providers use certain criteria to diagnose substance use disorders. Substance use disorders are classified as mild, moderate or severe, depending on

how many of the diagnostic criteria a person meets. If you meet two or three of the criteria, you may have a mild substance use disorder. Four to five is considered moderate, and if you meet six or more of the criteria, you have a severe substance use disorder – in other words, you have an addiction.

HandWmagazine

For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | July 2021

The American Psychiatric Association’s Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition, or DSM-5, lists the following criteria for a substance use disorder: • Hazardous use: You have used the substance in ways that are dangerous to yourself and/or others. You may have overdosed, driven while under the influence or blacked out. • Social or interpersonal problems related to use: Substance use has caused relationship problems or conflicts with others. • Neglected responsibilities to use: You have failed to meet your responsibilities at work, school or home because of substance use. • Withdrawal: When you stop using the substance, you experience withdrawal symptoms. • Tolerance: You have built up a tolerance to the substance so that you have to use more of it to get the same effect as previously. • Used larger amounts/longer: You have started to use larger amounts or use the substance for longer amounts of time. • Repeated attempts to control use or quit: You have tried to cut back or quit entirely,

but haven’t been successful. • Time spent using: You spend a lot of your time using the substance. • Physical or psychological problems related to use: Your substance use has led to physical health problems, such as liver damage or lung cancer, or psychological issues, such as depression or anxiety. • Giving up activities to use: You have skipped or stopped doing activities you once enjoyed in order to use the substance. • Craving: You have experienced cravings for the substance. Symptoms of substance use disorders in the DSM-5 fall into four categories: impaired control, social problems, risky use and physical dependence. You should share your insights from this assessment tool with your physician. Substance use disorders get worse over time. The earlier treatment starts, the better your chances for long-term recovery.

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July 2021 | Read this issue and more at www.healthandwellnessmagazine.com |

N AT U R E ' S

HandWmagazine

B E A U T Y

SAFFRON Sunshine spice is the most expensive in the world By Tanya Tyler, Editor Health&Wellness I was planning to make paella. The recipe called for saffron. I headed to the spice aisle of my local supermarket and picked a bottle of yellowish flowers off the shelf – and nearly had a heart attack. It was $15! For just one bottle! And I only needed a teaspoonful! I put the saffron back. Sorry, fam, no paella for you today! Saffron is the most expensive spice by weight in the world. A pound of saffron can cost between $500 and $5,000 – or more. This is because of the way saffron is harvested. It is all done by hand, and only a small amount of each saffron flower is used. It can take 75,000 saffron blossoms to produce a single pound of saffron spice. Saffron plants

have to be reproduced through human effort. Their bulb-like, starch-storing organs, called corms, must be dug up, divided and then replanted. The plant blooms in mid autumn within a window of one to three weeks, and the flowers are harvested quickly because they wilt as the day progresses. The plant’s threadlike stigmas are collected and dried not only for use as a seasoning but also as a food coloring agent. A carotenoid pigment in the plant, crocin, gives a golden-yellow tinge to dishes and textiles, too. Saffron is believed to be native to the Mediterranean, Asia Minor and Iran. Spain, France and Italy are now primary cultivators of the spice. It is classified into different grades according to the amounts of red stigma and yellow styles it contains. The stigmas and petals are often used to make medicine to treat such ailments as depression,

anxiety, menstrual cramps and PMS. One study showed simply smelling saffron helped alleviate some PMS symptoms. Saffron is called the sunshine spice because it may help brighten your mood. However, it is not recommended for people with bipolar disorder. Saffron contains chemicals that act like antioxidants, those molecules that protect cells against free radicals and oxidative stress. In test-tube studies, saffron and its compounds have been shown to selectively kill colon cancer cells or suppress their growth while leaving normal cells unharmed. (More research is needed in this area.) Taking large amounts of saffron might worsen some heart conditions, affecting how fast the heart beats. Saffron’s antioxidant properties may lower blood cholesterol and prevent blood vessels and arteries from clogging. Saffron may lower blood sugar levels and raise insulin

Are you between the age of 45-75?

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CALL 859.309.1700

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July 2021 | Read this issue and more at www.healthandwellnessmagazine.com |

HandWmagazine

WHAT IS

SEXUAL ADDICTION? UNDERLYING ISSUES CAN LEAD TO ADDICTIVE BEHAVIOR

exual addiction is an obsession with sexual thoughts, behaviors and urges that can cause distress and negatively affect a person’s relationships, job, health and life. Sexual addiction is also called hypersexuality, nymphomania (for females), satyriasis (for males) and compulsive sexual behavior. The National Council on Sexual Addiction and Compulsivity defines sexual addiction as engaging in persistent and escalating patterns of sexual behavior acted out despite increasing negative consequences to self and others. Many experts prefer the term hypersexual disorder (HD) rather than sexual addiction.

By Health & Wellness Staff

Sex addicts do not desire lots of sex. Instead, they have several underlying issues such as anxiety, depression, shame and stress.

Is HD real? Is it even about sex at all? Sex addicts do not desire lots of sex. Instead, they have several underlying issues such as anxiety, depression, shame and stress. These core issues are what therapists see when they treat someone with HD. They cannot be overlooked. Like other addicts, some sex addicts have a background of abuse, either emotional, physical or sexual and/or neglect. There may be a family history of other addictions. The presence of a learning disability may increase the risk of developing HD. People with this type of disorder are socially isolated and have personality traits such as compulsive behaviors, impulsivity, insecurity, low ability to tolerate frustration, trouble with intimacy and relationship stability and trouble coping with emotions. Those who have been sexually abused are at a higher risk of developing HD. Research shows lesions of the medial prefrontal cortex in the brain sometimes results in compulsive sexual behavior. For some sex addicts, the behavior doesn’t progress beyond the use of computer sex services, making obscene phone calls or compulsive masturbation, while for others it may involve illegal activities such as child molestation, rape, voyeurism, etc. People involved in these activities are especially at risk for contacting AIDS/HIV and other sexually transmitted diseases.

A crisis often convinces sex addicts to seek treatment. They may get fired from their job, get caught by a spouse in the act or be arrested for soliciting sex from prostitutes. HD is more common in men than women, according to some studies. It can appear to be similar to obsessivecompulsive disorder. It could be related to problems of attention, emotional regulation and impulse control or could also be tied to the abnormal levels of the brain chemical dopamine or serotonin. Support groups and one-on-one counseling can help. In some cases, medications used to treat impulse control disorders or obsessive-compulsive disorder can be used to help the obsessive nature of HD. Recovery includes breaking through denial and learning about the addiction process. Couples therapy is essential, too, so partners can work to stabilize their relationship and help the addicted spouse overcome the trauma. Sources: • American Association for Marriage and Family Therapy (www.aamft.org) • Mayo Clinic (www.mayoclinic.org) • Medical News Today (www.medicalnewstoday.com) • Medicine Net (www.medicinenet.com) • Psych Central (www.psychcentral.com) • Psych Guides (www.psychguides.com) • WebMd (www.webmd.com)

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A new, free issue of Health&Wellness Magazine hits stands in Central Kentucky on the last Friday of every month. Be on the lookout for these upcoming 2021 featured topics: READ & SUBSCRIBE

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