Health&Wellness March 2016 by Rockpoint Publishing

PLEASE TAKE ONE M

Vol. 13 • Issue 7 • March 2016

AND

Cold Flu How to stay healthy during the germspreading season

Cold or Flu? The Difference

Chicken Soup Recipe

Is Getting a Flu Shot Necessary?

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MARCH 2016: COLD & FLU

12 16

Overview: The Difference Between a Cold and Flu

Seniors and the Flu: Older adults need to take caution

INTEGRATIVE MEDICINE Wise Use of Antibiotics for Respiratory Illness

What to Eat When You Have a Cold or Flu

Chicken Soup Always a Good Choice for Fighting Colds & Flu: Simple Recipe will Help You Feel Better 10 Natural Tips to Prevent Colds and Flu

Facts and Myths About Colds and Flu

The Flu and Your Immune System

NATURE’S BEAUTY Celery

Is Detox Really Necessary?

FOOD BITES

Flu in Children

YOUR FITNESS COACH Visualization Leads to Actualization

Social Security Disability and You

How to Protect Yourself From the Flu

PARENTING FOR WELLNESS A Sibling on the Horizon

Natural Remedies for the Cold and Flu

Common Virus Can Be Mild or Severe

Is Getting a Flu Shot Necessary?

How Do We Respond to Infectious Disease?

Could Schizophrenia Be Linked to the Flu?

DEPARTMENTS Calendar of Events

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ADVICE FROM YOUR LOCAL DOC Coping with a Cold and the Flu: Find Out Which Illness You Have

FROM THE

EDITOR

Jamie Lober Dr. Tom Miller Harleena Singh

ARTEMESIA

Sarah Brokamp Angela S. Hoover Jean Jeffers

ACUPUNCTURE Acupuncture for Treatment and Prevention of Colds & Flu

NEWS MAKERS Headlines in the medical world

WRITERS

FEATURES

STAFF

CONTENTS COLUMNS

March 2016

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

ROCKPOINT Publishing

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

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Dear Friends, It’s the toughest time of the year: the cold and flu season. How can you stay healthy while others around you are coughing and sneezing and feeling downright miserable? The articles in this issue seek to help you learn how to cope with cold and the flu. You will see it stressed over and over: Wash your hands. Get a flu shot. Stay home when you’re feeling bad so as not to make others sick. When you’re stuck at home, try the chicken

Health&Wellness is a proud product of

soup recipe you’ll find to give you something to do that will make you feel better. Be sure to throw in some celery in recognition of National Celery Month! Here’s to your health,

Tanya

© Copyright HEALTH&WELLNESS Magazine 2016. 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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COLD CAUSE: VIRUS

Overview: The Difference Between a Cold and the Flu Some symptoms are similar By Harleena Singh, Staff Writer At one time or another, most of us start sniffling and coughing, have watery eyes, a runny nose and generally feel miserable. In most cases, it is nothing more than a cold, but for some of us, we may be facing a bout of flu. Colds and flu share some similar symptoms but are caused by different viruses. How do you determine whether you have a cold or the flu? Unless your doctor runs a flu test with a culture taken with a cotton swab from the back of your nose or throat as soon as you start to get sick, it’s difficult to know for sure. Flu usually makes you feel sicker than a cold, though it causes minor symptoms, while some cold viruses can knock you off your feet. There are about 200 viruses that cause colds but just three that cause flu. Most cold-causing viruses thrive in environments with low humidity, which could be the reason colds are common during the fall and winter months. However, you can catch a cold anytime during the year. Some symptoms of cold include a blocked nose, sore throat, sneezing, a cough and, later, a runny nose, beginning with clear mucous that develops into thicker, green mucous as the cold progresses.

Those who have a cold may also suffer from an earache, headaches, tiredness and mild fever. A cold is most contagious during the initial stages, when the person has a sore throat and runny nose. Symptoms develop over one or two days and slowly get better after a few days, although sometimes colds can last up to two weeks. Like a cold, the flu is caused by a virus, usually the influenza A or B virus. Flu usually comes on quicker than a cold, and the symptoms include sweating, muscle aches and pains, a sudden fever of 100 to 104 degrees Fahrenheit, feeling exhausted and having a dry, chesty cough. People with flu may also have a runny nose and be prone to sneezing, though these aren’t usual symptoms of the flu. Flu symptoms appear one to three days after infection, and most people recover after a week, though they may feel tired for a longer time. People who are more at a risk of serious chest complications such as bronchitis and pneumonia need to take extra care. Those over age 65 years are more at risk for complications, while people under age 65 years, including children, are more at risk if they have diabetes, serious kidney or liver disease, serious heart or chest complaints (including asth-

ma), lowered immunity due to disease or medical treatment or have had a transient ischemic stroke. Cold and flu are spread by droplets that are sneezed or coughed out by infected people. Others can breathe in these droplets or transfer them to their eyes or nose via their fingers. The viruses can also be passed on by infected droplets on objects or surfaces, such as door handles. You can protect yourself and others from colds and flu by coughing or sneezing into a tissue, throwing away used tissues, washing your hands as often as possible and having a flu shot every year if you’re in the risk-group. To treat colds and flu, you need to rest, drink plenty of fluids and take care not to spread the virus to others. Some people take natural cold remedies such as vitamin C, zinc, or Echinacea, which can reduce or prevent cold symptoms. Some over-the-counter medications also help you feel comfortable. Ibuprofen may help relieve fever and pain, and saline nasal sprays or drops relieve a blocked nose. However, it’s important to remember antibiotics don’t work for colds and flu, as they have no impact on viruses. About the Author

Harleena Singh is a professional freelance writer and blogger who has a keen interest in health and wellness. She can be approached through her blog (www.aha-now.com) and Web site, www.harleenasingh.com. Connect with her on Twitter, Facebook and Google+.

STARTS WITH: Blocked Nose Sore Throat Sneezing Cough Clear Mucous ...AND LATER: Runny Nose Green Mucous MIGHT HAVE: Earache Headaches Tiredness Mild Fever RECOVERY IN FEW DAYS–2 WEEKS

FLU

CAUSE: VIRUS (Influenza A or B)

STARTS QUICKLY: Sweating Muscle Aches/Pains Sudden Fever 100-104 Feeling Exhausted Dry, Chesty Cough MIGHT HAVE: Runny Nose Sneezing RECOVERY IN 1 WEEK

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Flu is common to all age groups, but older adults are more likely to suffer from complications than younger people.

Seniors and the Flu Older adults need to take caution By Jean Jeffers, Staff Writer Winter weather is fraught with risk for the elderly. Low temperatures, icy and slick sidewalks and snow all are cause for caution for this demographic. And flu is one more thing seniors need to be careful about.

The Centers for Disease Control and Prevention (CDC) says influenza, also known as the flu, is a contagious respiratory illness caused by the flu virus. Flu is common to all age groups, but older adults are more likely to suffer from complications than younger people. Ninety percent of flu-related deaths occur in

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those over age 65 years, and half of hospitalizations related to the flu are in this age group. Every senior needs to know flu shots are available. All people age 65 years or older, people in nursing homes and anyone with heart, lung or kidney disease or those with other chronic diseases should be vaccinated. The flu season begins in October, peaks in December through February and ends in May. To get the full effect of a flu vaccination, get your shot early in October. If you forget, it still may be obtained later. It takes two weeks for the vaccine to take effect. Flu is different than a cold. According to the CDC, some symptoms of flu include: • Fever or feeling feverish/chills • Cough • Sore throat • Runny nose • Muscle or body aches • Headache • Fatigue Some people have nausea, vomiting and diarrhea, though this is more common in children. Complications may occur, including pneumonia, bronchitis and sinus and ear infections. The flu may make chronic health problems worse, according to the CDC. For instance, you may suffer asthma attacks while

dealing with the flu. Congestive heart failure may worsen if this condition is triggered by the flu. The CDC says emergency warning signs of flu in adults are difficulty breathing or shortness of breath; pain or pressure in the chest or abdomen; sudden dizziness; compression; severe or persistent vomiting; and flu-like symptoms that improve but then return with fever and cough. Most people who get the flu have a mild case that does not require medical follow-up. If, however, you have symptoms of the flu and are in a high-risk group such as seniors, you should contact your health care provider for an examination and possible medication. You may need antiviral drugs to treat the flu. Antiviral drugs are prescription medications such as Tamiflu. They may make the illness milder and shorten the number of days you are sick. They may also prevent severe flu complications. These drugs should be given early in the course of the illness. In addition to antiviral medications, seniors with the flu should get plenty of rest, keep fluid intake up and stay home. Frequent hand washing and keeping your hands away from your mouth and nose and eyes is always recommended. Don’t delay. If you have not

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PEAKS DEC-FEB

FLU SEASON

GET YOUR FLU SHOT OCT

NOV

DEC

JAN

FEB

MAR

STARTS IN OCT

In addition to antiviral medications, seniors with the flu should get plenty of rest, keep fluid intake up and stay home.

already gotten your flu shot, get it today. For more information, contact Medicare at 1-800-638-6833 or visit its Web site at www.medicare.gov. You can visit the CDCâ&#x20AC;&#x2122;s Web site at www.cdc.gov.

About the Author

Jean Jeffers is an RN with an MSN from the University of Cincinnati. She is a staff writer for Health & Wellness and Living Well 60 Plus magazines and is completing her first novel. She lives in Cincinnati.

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What to Eat When You Have a Cold or Flu Take advantage of some foods’ healing nutrients to stave off illness By Harleena Singh, Staff Writer Your doctor cannot do much about cold and the flu, but some foods, drinks and herbs can ease the symptoms and may even cut a cold short. There is no real way to cure the common cold or the flu, but healthy eating during the cold and flu season can help keep you from getting sick. Make sure you are getting the minerals, vitamins and macronutrients your body needs to support your immune system and stave off cold and flu. Whether you are sick or not, protein is required to keep your body strong. Nutrition experts recommend 50 grams of protein daily for adults. If you eat foods high in protein, you also benefit from other healing nutrients, such as vitamins B6 and B12, which contribute to a healthy immune system. Vitamin B6 is present

in protein-rich foods such as beans, turkey, spinach and potatoes. It also enriches cereal grains. Vitamin B12, a powerful immune booster, is present in milk, fish and meat. Minerals such as zinc and selenium help keep the immune system strong. These are found in proteinrich foods such as nuts, meat, poultry and beans. Garlic contains selenium, an antioxidant that scavenges free radicals in the body, so consuming it increases your resistance to infection and stress. Another nutrient that helps fight infections and supports the immune system is glutathione. This antioxidant is found in the red, pulpy area of watermelon (near the rind), as well as in vegetables such as cabbage, broccoli, collard greens and kale. Flavonoids, found in the soft white skin of citrus fruits such as oranges, lemons, limes and grapefruits, also increase immune system activation. Bland foods such as rice,

Warm drinks work better than cold ones for opening congested airways.

bananas and dry soups are easier to tolerate if you have nausea and diarrhea, since they usually don’t irritate your gastrointestinal system. It is equally important to remain hydrated when you’re ill. Keep sipping drinks such as juices, water and clear soups and eat ice pops. Warm drinks work better than cold ones for opening congested airways. Orange juice is packed with folic acid and vitamin C, which helps boost immunity and speeds recovery from illness. Chicken soup is a must for those who have cold-like symptoms. Hot soup raises the temperature in your nose and throat, creating an inhospitable environment for viruses, which prefer cooler, drier climes. According to research, chicken soup has a mild anti-inflammatory effect that reduces the symptoms of upper respiratory tract infections. The

soup inhibits white blood cells called neutrophils that are released in huge numbers when you have a cold. The congregation of these white cells causes a cold’s hallmark congestion. For vegetarians, vegetable soup was as effective for slowing neutrophil activity as meat-based soups. According to Ayurveda (traditional Indian medicine), coriander, ginger and cinnamon promote sweating and are often used to help break a fever. You might be able to unclog your stuffy nose by spicing up some dishes with horseradish, cayenne or wasabi. Each of these ingredients can shrink the blood vessels in your nose and throat to temporarily relieve congestion. Try this fever reducer: In a cup of hot water, mix a half teaspoon each of powdered coriander and cinnamon with a quarter teaspoon of powdered ginger. Let it steep for 10 minutes, then drink.

Chicken soup is a must for those who have cold-like symptoms.

Check out the recipe on page 14 for a home-made anti-inflammatory effect.

Grace

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ACUPUNCTURE

Acupuncture for Treatment and Prevention of Colds & Flu Discover how to handle ‘wind cold’ By Kris McClanahan, M.Ac., Dipl.Ac., L.Ac., Artemesia You feel that tickle or scratchy feeling in your throat, some upper body aches and fatigue, and you wonder if you’re catching that bug that seems to be going around. The autumn and winter months mark the arrival of cold and flu season here in the Bluegrass. This is the time we are most likely to experience those symptoms. What can we do to get well and stay well during this time? There are steps we can take to ward off a cold or shorten the duration of symptoms. Did you know acupuncture can serve as a cold and flu preventative to both alleviate symptoms and strengthen your immune system? For over 3,000 years, this form of Chinese medicine has helped people of all ages build their immune systems and maintain optimal health. A cold is a viral infection of the upper respiratory tract. Symptoms include congestion in the nasal passages, sore throat, sneezing, watery eyes and upper body, neck and head aches. There are as many as 100 viruses that can cause this infection, and symptoms can vary. Similarly, influenza – or what we call “the flu” – is a viral infection of the nose, throat and lungs. Influenza is different from the gastrointestinal flu virus that affects the stomach and causes nausea and vomiting. Chinese medicine classifies upper respiratory infections as “wind cold” or a pathogen entering the body, which is then categorized by stages, depending on the symptoms. The back of the head, neck and shoulders are most exposed to this wind pathogen, which explains why we’ve been advised to cover these areas of our bodies with a hat, coat and scarf or to put on a sweater so we don’t “catch a cold.” In the early stages of a cold, symptoms of aches in the upper body, neck and head are the body’s efforts to ward off the external influences of the pathogen. If the symptoms have progressed to sneezing, sore throat, body aches and alternating chills and fever, other external factors such as heat, damp and cold have penetrated to a deeper level in the body, becom-

ing what we experience as the classic symptoms of a cold or flu. These symptoms are our body’s way of fighting the intruders that are causing the virus to thrive in our nose and throat. How can acupuncture help? The best defense against a cold or a bout of the flu is prevention. It’s best to start a series of acupuncture treatments before symptoms appear. Here are some tips to help you get through cold and flu season: • Eat a healthy diet that includes fresh vegetables (including root vegetables), whole grains, stews and soups to keep you strong and warm. Minimize or avoid refined sugar, which can depress the immune system. • Stay hydrated and drink plenty of water. • Get adequate sleep every night and plenty of rest or “down time” during the day to replenish your reserves. • Wear a scarf around your neck and cover your head and upper body during cold weather to prevent tight and aching muscles and to protect your body from a wind invasion. • Get regular, moderate exercise that does not induce too much sweating. This helps build the immune system. Tai Chi, Qi Gong and yoga are beneficial. • Get regular acupuncture treatments and ask your practitioner about herbal supplements that could help as a preventative or with symptoms. • Wash your hands with warm soapy water frequently and avoid touching your mouth or nose after contact with someone who has cold symptoms. The next time you sneeze, have body aches or feel that tickle in your throat, consider acupuncture. Consider making acupuncture a part of your wellness plan, to keep colds and flu away.

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INTEGRATIVE MEDICINE Wise Use of Antibiotics for Respiratory Illness

By John A. Patterson MD, MSPH, FAAFP, Mind Body Studio Is it necessary, or even safe, to use antibiotics for coughs, colds and other respiratory illnesses? Consumers and health care providers are being urged to refine their conversations to achieve the goals of good medicine and public health – making a correct diagnosis, using antibiotics if the diagnosis warrants and avoiding the harm to individuals and the larger population caused by unnecessary antibiotic use. It is estimated that over 11 million unnecessary antibiotic prescriptions are written in the United States each year, with roughly 12 percent called in by phone without an examination. Medical and public health authorities are sounding the alarm as antibiotic-resistant infections cause 2 million illnesses and 23,000 deaths in the United States each year. Antibiotics can relieve suffering and save lives, but their overuse can cause harm – even death. Wise use of antibiotics is necessary to preserve their lifesaving potential; overuse of antibiotics contributes to the alarming increase in antibiotic resistance, leading to the emergence

of potentially fatal “superbugs.” The more bacteria are exposed to antibiotics, the more they develop resistance to them. Many bacteria that were previously susceptible to antibiotics have developed resistance that makes them difficult or impossible to treat. Medical and public health authorities are increasingly concerned. The Centers for Disease Control and Prevention (CDC) stresses the importance of appropriate use of antibiotics and the growing problem of antibiotic resistance through its Get Smart About Antibiotics campaign. Wise antibiotic use is also part of the Choosing Wisely Campaign, developed by over 70 medical specialty societies to help providers and consumers restrict the use of inappropriate testing and treatment. Most coughs, colds and upper respiratory illnesses are caused

Antibiotics can relieve suffering and save lives, but their overuse can cause harm – even death.

by viruses, not bacteria. Antibiotics kill bacteria, not viruses. Therefore, it is important to use scientifically based guidelines and sound judgment to determine whether an ear, sinus, throat or chest condition is caused by bacteria or a virus. While it is not always possible to distinguish between viral and bacterial conditions, there are guidelines that help consumers, parents and clinicians make wise choices. Although the common cold can make children and adults feel terrible, it is caused by a virus and does not require an antibiotic. Health care providers will usually treat specific symptoms (such as fever, congestion and body aches) with rest, saltwater nose drops, a

humidifier and lots of warm liquids. There is little evidence that over-the-counter cough and cold medications help children, though they can cause side effects, including death. Even many childhood ear infections resolve without antibiotics. Therefore, health care providers may not initially prescribe antibiotics unless the ear infection persists or worsens. Four out of five sore throats are caused by viruses and do not require antibiotics. An office test can determine the likelihood of a bacterial infection (“strep throat,” caused by a streptococcus bacteria), which does require an antibiotic. The Infectious Diseases Society of

March 2016

America advises using antibiotics only when strep throat is confirmed by a throat swab. Many “sinus infections” are not infections at all, but are caused by allergies and may respond to allergy medication. When an infection is present, it is more likely to be viral than bacterial. However, there is no easy test to distinguish viral from bacterial sinusitis. Even the presence of colored mucus from the sinuses does not reliably predict a bacterial infection. Since 80 percent of sinus infections resolve within two weeks without treatment, current guidelines advise against using antibiotics in the first week of symptoms, unless they worsen after initial improvement, suggesting a bacterial infection. Although coughing can be caused by many different conditions, the majority of coughs that accompany respiratory illnesses are not caused by bacteria and do not respond to antibiotics. The CDC recommends health care providers use the term “chest cold” in their effort to explain that “bronchitis” is usually caused by a virus and typically resolves on its own.

Safety is a common goal of consumers and their health care providers, as we all try to avoid causing harm. Many consumers, including many parents, are unaware of the potential harm from antibiotics, even when they are prescribed appropriately. Antibiotics are the most common cause of allergic drug reactions. These reactions can be serious and even fatal. Antibiotic-associated colitis can cause a bacterial diarrheal illness (Clostridium difficile, aka C. diff ) that can be life-threatening, especially in the elderly. Women who take antibiotics during pregnancy increase the risk that their babies will develop asthma as young children. Many women develop vaginal yeast infections from antibiotics, requiring an anti-fungal medication to treat the vaginitis, increasing overall cost as well as the possibility of an allergic reaction to a second drug. Health care providers and consumers need good information as they both strive for medical care that is safe, effective, scientific, economical, individualized, patient-centered and socially

conscious. Responding to calls from the medical and public health communities, President Barack Obama created the Task Force for Combating Antibiotic-Resistant Bacteria. The Secretaries of Defense, Agriculture and Health and Human Services will co-chair the task force, highlighting this issue’s importance. CDC director Thomas Frieden says, “We must be diligent stewards of antibiotics, protecting this precious resource in doctors’ offices, homes and farms, so that they are available to help us and our children in the future.” Health care providers and consumers have both contributed to antibiotic overuse, bacterial resistance and their alarming consequences. We are all being called upon to have frank conversations as we strive for medical care that is safe, effective, scientific, economical, individualized, patient-centered and socially conscious.

Resources

National action plan for combating antibiotic-resistant bacteria March 2015 www.whitehouse.gov/sites/default/ files/docs/national_action_plan_for_ combating_antibotic-resistant_bacteria.pdf Get Smart about Antibiotics. Centers for Disease Control and Prevention (CDC) www.cdc.gov/getsmart/ Consumer Reports Promotion of Choosing Wisely www.consumerreports.org/cro/ health/doctors-and-hospitals/choosing-wisely/index.htm Choosing Wisely: An initiative of the American Board of Internal Medicine Foundation http://www.choosingwisely.org

Many “sinus infections” are not infections at all, but are caused by allergies and may respond to allergy medication.

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About the Author Dr. Patterson is past president of the Kentucky Academy of Family Physicians and is board certified in family medicine and integrative holistic medicine. He is on the family practice faculty at the University of Kentucky College of Medicine and the University of Louisville School of Medicine, Saybrook University’s School of Mind Body Medicine (San Francisco) and the Center for Mind Body Medicine (Washington, D.C.). He operates the Mind Body Studio in Lexington, where he offers integrative medicine consultations. He can be reached through his Web site at www.mindbodystudio.org.

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Chicken Soup Always a Good Choice for Fighting Colds & Flu Simple recipe will help you feel better By Jean Jeffers, Staff Writer Chicken soup has long been a preferred food for people battling a cold or the flu. Studies show this soup actually does help relieve colds and flu. It also guards against dehydration, acts as an anti-inflammatory, thins the mucous and facilitates coughing. Chicken soup may also strengthen the body’s immune system. Whether it is the actual liquid or the steam from the soup that is so good for you, in times of the sniffles, chicken soup is on the menu. Here’s a simple recipe for chicken soup you can try:

Chicken Soup INGREDIENTS

• • • • • •

Chicken Butter Broth or water Onion Carrots Parsley

• Tabasco sauce (optional) • Noodles Cut chicken in pieces, brown in butter and cool. Chop onion and carrots and boil in water or broth. Add chicken. Add enough broth to fill pot halfway. Cook for two hours slowly, stirring occasionally. Add parsley and salt and pepper to taste. Cook noodles and serve with the soup. Here is a more complicated chicken soup recipe, promoted by Dr. Oz, with more vegetables:

“Dr. Oz” Chicken Soup INGREDIENTS

• 3 lbs. or one whole chicken, skinned • 1 large carrot, peeled • 1 or 2 stalks celery • 1 onion peeled and left whole • 2-3 Yukon Gold potatoes • 1/2 medium turnip

• 1/2 bunch fresh thyme • 2-inch piece of fresh ginger • Sea salt and fresh cracked pepper Place chicken in large pot and cover with water. Bring to a light boil over medium-high heat. Cook for 1 hour or until chicken is tender and can be pulled easily from the bone. Remove chicken and de-bone. Season broth with salt and pepper, then place chicken back in pot with the whole vegetables. Add water to cover everything by an inch or two. Bring

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to a simmer and cook for one hour. Grate the ginger, put it into a square of cheesecloth and squeeze it out into the broth. Add the fresh thyme while the soup cooks in the pot. A package of chicken wings may be added to the ingredients to make a richer soup. Fennel, broccoli and squash are great vegetables to add to make the soup even healthier. Make sure to use highquality ingredients. They will add to the flavor of the soup.

In times of the sniffles, chicken soup is on the menu.

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MAKERS Flu Vaccines for 2016

Both trivalent (three component) and quadrivalent (four component) vaccines will be available this year. These can be administered intramuscularly (tri- or quadrivalent); intradermally (quadrivalent); by nasal spray (quadrivalent); and via jet injector (for just one trivalent vaccine, AFLURIA). The most common flu viruses are influenza A (H1N1) and H3N2 viruses and influenza B viruses. This season, the vaccines protect against the following viruses: A/California/7/2009 (H1Ni)pmd09-like virus, A/ Switzerland/9715293/2013 (H3N2)like virus and B/Phuket/3073/2013like virus (this is a B/Yamagata lineage virus). The quadrivalent vaccines additionally protect against another B virus, B/Brisbane/60/2008-like virus, a B/Victoria lineage virus. Vaccines for the Southern Hemisphere are slightly different with the addition of an A/ Hong Kong/4801/2014 (H3N2-like virus). Keep this in mind if you travel to the region.

Zika Virus Spreading Through Sexual Contact

The Zika virus from mosquitos has been strongly suspected of causing a surge in microcephaly (infants born with abnormally small heads) cases in Brazil since last year. Researchers believe pregnant women bitten by an infected mosquito, especially in the first trimester, face a higher risk of having children with birth defects. In children and adults, the Zika virus merely presents flu-like symptoms. Now, scientists have discovered that those infected with Zika can transmit the virus during sex. At the end of January, the Centers for Disease Control and Prevention was aware of one reported case of sexual transmission of Zika and another case of the virus being present in a manâ&#x20AC;&#x2122;s semen two weeks after it had disappeared from his blood. Another person in Dallas County, Texas, was infected with Zika through sexual contact with a person who had traveled to Venezuela in the beginning of February. The World Health Organization has declared Zika to be an international health emergency and warns the virus may cause up to 4 million cases in the Americas.

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March 2016

GABA and Autism

Scientists have speculated that a lack of GABA inhibition to overexcited neurons could be the underlying cause of the hypersensitivity to sensory input seen in autism.

Harvard University and Massachusetts Institute of Technology (MIT) neuroscientists have identified a link between the activity of the neurotransmitter GABA and symptoms of autism. “This is the first connection in humans between a neurotransmitter in the brain and an autistic behavioral symptom,” said the study’s lead author, Caroline Robertson, a post doc at MIT’s McGovern Institute for Brain Research. The GABA neurotransmitter inhibits brain cells from firing in response to signals received from the external environment to curb “runaway excitation” in the brain, according to Roberts. In other words, GABA tells neurons they should stop firing and turn off. Scientists have speculated that a lack of GABA inhibition to overexcited neurons could be the underlying cause of the hypersensitivity to sensory input seen in autism. This hypersensitivity is the biggest problem for those with autism. The inability to tune out distracting sounds and sensations make them feel overwhelmed. Hypersensitivity also plays a role in the main symptoms of autism: impaired social skills, communication difficulties and repetitive behaviors. Thus, it seems when GABA doesn’t function properly, it is more difficult for the brain to filter out environmental distractions. Previous studies have linked reduced GABA activity with autism-like behavior in animals, but this is the first study to show the same results in humans. Although the link has been established, it is not known whether increasing GABA activity could improve the symptoms of autism. “It’ll be a longer story than just, ‘Aha! We’ll make some GABA-enhancing drugs and cure autism,’” said Robertson. “But it does point to a pathway that seems to be dysfunctional in the autistic brain.” The findings were published in the Dec. 17 issue of the journal Current Biology.

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Getting enough rest is the most important thing you can do to optimize your immune system.

10 Natural Tips to Prevent Colds and Flu Wash your hands, exercise, rest to stay healthy By Harleena Singh, Staff Writer You can’t afford to get a cold or the flu, especially if you have to work, have kids and a family to manage or want to go on a vacation. The flu just slows you down. But if you follow the tips below, you can prevent colds and the flu with ease. 1. Wash your hands. Because colds and the flu virus spread fast, you need to be extra careful about transmission. If a person who is ill sneezes into his hands and then touches a doorknob, telephone or drinking glass, you can pick up the germs when you touch that same object, even hours later. So wash your hands with water and soap often. Rubbing them with a sanitizer that has alcohol also works. 2. Get regular aerobic exercise. Exercising gets your heart pumping, which helps increase your body’s natural virus-killing cells.

3. Don’t cover your sneezes and coughs with your hands. Viruses cling to your hands, so don’t use them to muffle your coughs and sneezes. When you feel you need to cough or sneeze, use a tissue and throw it away afterwards. If you don’t have one, cough or sneeze into the inside of your elbow. 4. Avoid smoking. Heavy smokers get more frequent and severe colds. Even being around smoke harms the immune system, the body’s defense against germs. Smoke dries the nasal passages, which affect the cilia, the fine hairs that line your nose and lungs and help keep away cold and flu viruses. Just one cigarette can stop them from working for as long as 30 to 40 minutes. 5. Don’t touch your face. The cold and flu viruses enter your body

through your eyes, nose and mouth. So avoid touching your face and teach your kids to do the same. 6. Eat foods that contain phytochemicals. “Phyto” means plant. The natural chemicals in plants give the vitamins in food a supercharged boost. Eating yellow, red, and green veggies and fruits is your best bet for fighting illness. 7. Reduce alcohol intake. Heavy drinking curbs the immune system, and you may get infections as well as other complications. Alcohol also dehydrates you. 8. Drink ginger-honey-lemon tea. Ginger has anti-microbial properties and can help ease the nausea and gastrointestinal distress that sometimes accompanies the flu. Lemon is a good source of vitamin C and has a soothing quality for a sore throat, especially when combined with honey. Honey is a well-known cough remedy and effective cough suppressant. You could add other warming herbs to this tea, such as cinnamon, cloves, fresh garlic and a pinch of cayenne pepper to help break up mucous. 9. Take a warm bath. Sweating is recommended at the early stages of a cold in Chinese medicine, and the best way to do this is by taking a very hot bath. You can add herbs and

essential oils that promote sweating, such as rosemary, wintergreen and thyme. 10. Get some sleep. Getting enough rest is the most important thing you can do to optimize your immune system. Try to go to bed early so you can sleep longer and rest more, especially in the winter. Your immune system revs up when you destress, and your germ-defense system will appreciate it, too. Some ways to relax include listening to music, meditating or focusing on an image you find calming. Practice this for 30 minutes daily. If you follow these simple, natural tips to boost your immune system, you can prevent cold and flu anytime of the year.

You can’t afford to get a cold or the flu.

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If a person who is ill sneezes into his hands and then touches a doorknob, telephone or drinking glass, you can pick up the germs when you touch that same object, even hours later. So wash your hands with water and soap often. Rubbing them with a sanitizer that has alcohol also works.

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ADVICE FROM YOUR

LOCAL DOC

Coping with a Cold and the Flu FIRST FIND OUT WHICH ILLNESS YOU HAVE

By Dr. Diana Hayslip, Family Practice Associates of Lexington, P.S.C. Catching a cold or getting the flu seems to be an inevitability during the winter months. How can you deal with a cold or the flu – or perhaps even shorten the duration of the illness – so you can get back to your regular, healthy lifestyle? First, it’s important to differentiate between cold and flu symptoms. A cold is a mild respiratory illness. The flu can make you feel very ill for a few days or even weeks. It can also cause severe health complications such as pneumonia. Cold symptoms include a cough that produces phlegm, runny and/ or stuffy nose, sneezing and a sore throat. Several hundred different viruses may cause these symptoms, which last for about a week. The flu produces a fever between 100 degrees F and 102 degrees F that can last three or four days. (A common cold rarely has symptoms of fever above 101 degrees F.) You may also experience chills, body aches and a phlegmless (dry) cough. To prevent succumbing to either of these illnesses, the age-old advice still holds true: Get a Flu Shot. Well before the flu season swings into high gear, get a flu shot. It will take a couple of weeks for antibodies to develop in your body to provide protection against the flu.

Keep your hands germ free by washing them often with hot soapy water Wash Your Hands. Cold and flu viruses enter your body through the mucous membranes of the nose, eyes or mouth. When you touch any of these areas, you may be spreading the virus, so keep your hands germ free by washing them often with hot soapy water or using hand sanitizer. Drink Plenty of Fluids. You need to stay hydrated when you’re battling a cold or the flu. Hot liquids will relieve nasal congestion and soothe inflamed membranes. Chicken noodle soup, orange juice and warm lemon water with honey are good beverage choices. Alcohol, coffee and caffeinated sodas only make dehydration worse. Get Lots of Rest. Your body needs time to set its defenses and recover when a cold or

the flu hits. Don’t try to “tough it out” by forcing yourself to go to work. You could very well pass your illness on to others. The Mayo Clinic says there is no cure for the common cold. However, some remedies might help ease your symptoms, such as saline nasal drops and sprays; acetaminophen, ibuprofen or aspirin; and over-the-counter cold and cough medications. Be sure to take these as directed. And remember, antibiotics only attack bacteria, so they are not effective against cold viruses. Some other tried-and-true coldand-flu coping strategies include gargling to soothe a sore throat (dissolve a teaspoon of salt in a glass of warm water); taking a hot shower to moisten your nasal passages; and using a humidifier or cool-mist vaporizer to help you breathe better.

If you develop severe symptoms – such as painful swallowing, chest pain, a persistent cough or pain around the eyes and face with thick nasal discharge – or if you aren’t feeling better after a week, consult your doctor at once. Your doctor may order a test to confirm if you have influenza and if you do, he or she may prescribe an anti-viral medication to shorten the duration of the symptoms. About the Author

Dr. Hayslip is a native of Ohio. She moved to Kentucky from South Carolina with her family, joining Family Practice Associates of Lexington in 2007. Her goal as your family physician is to “help you feel better and stay healthy.”

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Facts and Myths About Colds and Flu Which ‘old wives tales’ are true? By Angela S. Hoover, Staff Writer Colds and flu are as common as sliced bread. They make us feel miserable, and the seven to14 days (on average) it takes them to run their course seem like an eternity. With something so ubiquitous to living, many myths and “old wives tales” spring up … and endure. As these untruths persist, many interesting facts about colds and flu are overlooked.

First, some interesting facts to ponder: Influenza Loves Droughts Drought conditions bring many birds together to a limited water source. This is a recipe for higher transmission of illnesses. The West Nile virus was particularly virulent in 2012, the same year there was a drought. Urban environments undergoing a drought bring birds and insects compactly together, intensifying influenza. Sentinel Chickens Are Our Canaries in the Mine Public health officials keep sentinel chickens in small flocks in the countryside. This domestic breed of chicken detects viruses transmitted by mosquitoes, such as West Nile. When these chickens are infected, they make antibodies and recover. Health officials regularly check the chickens to determine if a virus is spreading in their particular region.

Semi-Deadly Flus Are More Dangerous Than Super-Deadly Flus The more severe a flu epidemic is, the less dangerous it is, simply because public health workers will become vigilante warriors in trying to stop its spread. Flus with a 2-percent kill rate, such as the 1918 influenza virus, are more dangerous because they can easily remain under the radar longer. Cats Can Get the Flu The H5N1 bird flu caused many big cats in the wild who fed on infected chicken carcasses to get sick. Even zoo animals in Taiwan were getting the illness. Likewise, domestic house cats can also get the flu – but there’s no known case of cat-to-human transmission and vice versa. Pigs Can Get Sick … And Make Us Sick Of all the animals, pigs are our biggest worry when it comes to the flu. The genetic material of the flu virus is organized in eight distinct and separate bits. If one cell in a pig lung gets infected with two different flu viruses, the viruses can just “repackage,” creating bits of different packages in new viruses. This is precisely what happened with the 2009 swine flu; there was an American and a Eurasian swine flu virus, and these two viruses came together and repackaged to create a third swine flu virus that was extremely infectious for humans.

A Modern-Day Flu Pandemic Would Cost a Fortune In case of a pandemic, people would stop flying, which would affect the tourist and hotel industries. In fact, any industry that involves people gathering in public would suffer. This happened during the SARS outbreak, and the economic loss is estimated to be around $50 billion. But SARS only affected a few East Asian areas and Toronto, Ontario, Canada. If a flu pandemic were more globally widespread, the cost is estimated at around $300 billion. A Bird With the Flu Can Be Eaten…As Long As It’s Cooked It doesn’t take much to kill the flu because it is easily broken down or displaced. The flu survives well in water, although there are no known cases of anyone catching the flu through water. There is no evidence that flu can spread by any other means than respiratory routes, hands and nose. This is why the best advice to avoid infection is to frequently wash your hands and stop touching your face. It’s Unlikely There Will Be a Recurrence of a 1918-type Pandemic Unlike the beginning of the 20th century, we are incredibly better at monitoring diseases and reacting quickly. We now have a global network of influenza centers with better technology. Also, most people in 1918 died from a secondary bacterial infection and we now have antibiotics for that.

Here are some commonly held myths about colds and flu:

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because both cause similar symptoms, but the flu causes more severe symptoms than the cold. These include fever, body aches, extreme tiredness and dry cough. The common cold is more likely to produce a runny or stuffy nose. Starve a Fever This is the opposite of what your body needs at this time. A fever is the body’s normal reaction to try to fight a cold or flu virus, and the fever is completely unrelated to food intake. It’s best to drink more fluids and maintain your normal caloric intake. Dry Heat or Cold Makes You Sick Weather conditions cannot cause a cold or flu. Dry weather conditions can make you feel more miserable if you have the cold or flu, though. Moist air can alleviate respiratory symptoms associated with the cold and flu. You’ll Catch a Cold If You Go Outside With Wet Hair There’s no scientific evidence that this old myth holds any water. Dairy Makes Your Phlegm Thicker This is not true unless you have a dairy problem to begin with. Otherwise, there’s no relationship between dairy products and phlegm. Don’t Exercise Exercise can keep a cold at bay but it cannot cure one. Keep exercise simple and if need be, limit it to stretching at home.

A Cold Can Become the Flu Although the common cold and the flu are both respiratory illnesses, they’re caused by different viruses. They can appear identical at times

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MYTH

You’ll Catch a Cold if You Go Outside With Wet Hair.

MYTH

Don’t exercise when you have a cold or flu.

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ing plenty of liquids will help the immune system function optimally. Make sure you are up to date on your vaccinations. Consult your family physician to be sure you have the correct diagnosis and treatment plan. Web sites such as www.WebMD.com, www.Clevelandclinic.com or www. MayoClinic.com can help you get initial guidance about managing the flu and strengthening your immune system. Sources and Resources

National Institutes of Health (2016). Key Facts About Seasonal Flu. http://www. niaid.nih.gov/topics/Flu/understandingFlu/Pages/seasonalVaccine.aspx WebMD (2016). Influenza: What is the Flu? www.webmd.com/cold-and-flu/ flu-guide/advanced-reading-types-offlu-viruses

About the Author

The Flu and Your Immune System You can spread the flu even before you know youâ&#x20AC;&#x2122;re sick

from bed rest and liquids and usually recover in three to four days. Elderly individuals may experience longerlasting symptoms because of a compromised immune system. Following a healthy diet, adhering to good sleep habits and drink-

Thomas W. Miller, Ph.D., ABPP, is a professor emeritus and senior research scientist, Center for Health, Intervention and Prevention, University of Connecticut; retired service chief from the VA Medical Center; and tenured professor in the Department of Psychiatry, College of Medicine, University of Kentucky.

By Dr. Tom Miller, Staff Writer The immune system protects the body by detecting a wide range of agents, called pathogens, such as viruses, parasites and bacteria. It distinguishes them from the bodyâ&#x20AC;&#x2122;s own healthy tissue. More specifically, the lymphatic system consists of bone marrow, the spleen, the thymus and lymph nodes. Bone marrow produces white blood cells, or leukocytes. The spleen, the largest lymphatic organ in the body, contains white blood cells that fight infection and disease. The thymus is where T-cells grow, and lymph nodes produce and store cells that fight infection and disease. According to the National Institutes of Health (2016), between 5 percent and 20 percent of Americans get the flu each year. More than 200,000 people are hospitalized and 36,000 die annually because of flu in the United States. Flu is a respiratory illness caused by a virus. It is highly contagious and is usually spread by the coughs and sneezes of an infected person. Contact with an infected person through touch or

shaking hands can result in the transmission of the flu virus. Adults tend to be contagious one day before getting symptoms and up to seven days after becoming ill. This means a person can spread the influenza virus before he even knows he is infected. A flu epidemic, when a large number of people are infected with flu, can last several weeks. Public health measures can be effective in limiting flu transmission. Enhanced surveillance with early detection, daily temperature taking, prompt reporting and isolation through home medical leave can decrease the spread of influenza. Research has shown symptomatic illness attributable to influenza decreased from 12 percent to about 4 percent with the use of these measures. The effective prevention and management of flu symptoms requires several steps on the part of each individual when he or she realizes he or she is getting sick. Most important is having a routine yearly flu vaccination for all persons aged 6 months or older, preferably before the onset of flu season. According to WebMD, individuals with flu symptoms benefit

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Is Detox Really Necessary? By Sonja Gregory, Wrap Me Day Spa

In a perfect world, all our systems would work beautifully together and our bodies would naturally eliminate and neutralize anything potentially harmful to us. But today’s modern world, with our fast-paced lifestyle and our daily exposure to chemicals and pollutants – plus the demands our body systems are operating under – makes us candidates for a beneficial detox. Not the kind that leaves you running for the bathroom when taken as a purgative; some undesirable health effects have been clearly demonstrated from these types of severe treatments. And not the kind that makes you sweat in a cleansing ritual until your electrolytes are so unbalanced that it could actually threaten your life. No, your Spring Detox can be as gentle and supportive as adding fresh, raw juices to your daily regime, crowding out less desirable drink choices such as beer, wine, coffee and soda. Begin each day with a half a lemon squeezed into pure water, taken before any food and enjoyed at room temperature or warmer. Lemon has a very cleansing effect on the body, impacting our digestive, eliminative and filtering organs in a positive way. It is one of the fruits with the highest protein content. Besides, it tastes good. Enjoy some raw lemon or lime every day! Raw foods have live enzymes and their high fiber content can act as a beneficial “broom” to help carry undesirables out of our body. When we crowd out poor food choices with selections such as raw carrot sticks, apple wedges, raw celery, cucumber or broccoli, we facilitate our daily elimination, carrying potential toxins out of our body. You mean we can get toxic

from poor elimination? Yes, just ask anyone who’s been constipated for a while and see how they answer you. Eating a variety of fresh raw foods ensures a proper, complete nutritional profile. Did you know there are different kinds of fiber? Insoluble plant fibers such as cellulose do not swell when placed in water and are found in vegetables such as kale, cabbage, carrots and pumpkin. These fibers help sweep the body as they move through the digestive track, and that’s good for detoxification. Good detox support can also be found from soluble fibers such as pectin and inulin, which is found in apples, citrus and Jerusalem artichokes. Besides starting our day with lemon water, maintaining regular elimination and increasing raw foods in our diet, what else can we do to support a Spring Detox program? Did you know one of the most toxic environments we can be exposed to on a daily basis is our home? Cleaning chemicals, air fresheners, cosmetic and skin preparations, pesticides and herbicides all contain known toxins that can potentially harm the good health of our family and pets. It is especially crucial during their early years that we must protect our growing children from these potential threats. Many safe, natural and herbal alternatives exist, such as essential oils for air fresheners, chemical-free cleaning with microfiber cloths and pure and natural skin care products free of synthetic ingredients. As your body is doing some spring cleaning, look around your house and live closer to Nature by doing spring cleaning in your home, too. Check for corners in

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Lemon has a very cleansing effect on the body, impacting our digestive, eliminative and filtering organs in a positive way.

your bathroom where high-moisture air facilitates the growth of black mold. Look down your drains; many times it can be found growing there, too, and must be eliminated. What’s the payoff? A gentle Spring Detox promises to give us a fresh start for the year ahead. And eliminating our exposure to known carcinogens and potentially toxic chemicals can benefit us for decades. Our bodies are amazing machines that will always seek a state of balance and homeostasis. Give your body the support it needs by living as close to Nature as possible. As fresh spring garden produce comes to market this month, enjoy it raw or juiced or as lightly cooked as possible. Consider all the ways you can support your healthy living with a gentle Spring Detox and enjoy a renewed sense of energy and well-being.

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Support your healthy lifestyle

events 26

March 2016 | Read this issue and more at www.healthandwellnessmagazine.net |

MARCH 2016

Ongoing

Tuesdays

Free support group for anyone affected by someone else’s drinking. Local meetings and information at www.LexingtonAl-Anon.org or call 859.277.1877.

Every Tuesday, starting September 30: 8pm–10pm at Tates Creek Recreation Center, 1400 Gainesway Dr. $5.00 per person per lesson. Call for more information: Glenn and Rosalee Kelley 859233-9947; OR Peter and Robin Young 859-224-3388.

Al-Anon

Mondays

Free Yoga Classes for Vets, Servicemembers and their Family Members Every Monday from 9:30am–10:30am at Ageless Yoga Studio, 611 Winchester Rd., Suite 200. 859-303-6225. Preregister online at agelessyogastudio. com. Click “class” tab to sign up now! Email info@agelessyogastudio.com for more info.

Mondays & Wednesdays

MELT Method Hand, Foot and Body Healing Class by Shayne Wigglesworth Mondays and Wednesdays at 12pm - Discover pain-free living at any age! Enjoy a gentle foam roller class to reduce pain, inflammation, stress, anxiety and more! MELT Method certified instructor Shayne Wigglesworth will teach you healing techniques you can use for self care at home. All materials and rollers are provided. Perfect for all ages, body types and experience levels. Learn more at www.centeredlex.com or call 859-721-1841

Tuesdays

Community Flow This weekly restorative class integrates gentle yoga, breathing techniques, meditation and wellness tips for all ages and levels of physical condition. 10:30am–11:30am. Donation only (great portion of all donations go to the Backpack Food Program at Ashland Elementary.) Inspiring, Educating & Supporting our World through the Moving, Visual & Healing Arts! Daily classes, therapies, workshops & a great spot to host your next event! 309 N Ashland Ave Ste.180, Lexington, KY 40502. 859-721-1841. www.centeredlex.com

Swing Lessons

Tuesdays

Community Yoga Class with Lauren Higdon Every Tuesday 10:30am–11:30am at Centered Studio, 309 n Ashland ave suite 180 in Lexington. This weekly restorative class integrates gentle yoga, breathing techniques, meditation and wellness tips for all ages and levels of physical condition. Classes may include chair yoga, restorative, yin yoga, tai chi, and more. Perfect for beginners as well as experienced yogis! Donations-based class.

chronic disease, cultivate your innate happiness, peacefulness and compassion, study and practice in a supportive group. Gentle yoga, mindful movement, deep relaxation, sitting meditation and discussion. Cost $5-$10/ person sliding scale. Instructor- John Patterson MD, MSPH, FAAFP. Mind Body Studio 517 Southland Drive, Lexington, KY 859-373-0033. Full details at http:// www.mindbodystudio.org/?page_ id=1055

Fridays

Argentine Tango “Dance of the Heart” Passionate and Romantic- Mindful and Meditative. A uniquely transformative social skill, art form and movement therapy. No partner or dance experience required. Times 7:30-9:00pm. You may drop-in to any class- this is not a series. Cost $5-$10/person sliding scale. Tango practice occurs on the 2nd and 4th Saturdays each month from 7:30-9:30PM. 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

Mindfulness and Relaxation for Health

6:30-8:00pm. No prior experience of yoga or meditation required. Mobilize your inner resources for promoting health, self care and managing the stress of caregiving, burnout and

March 1

Breastfeeding Essentials II Class 7:15-8:45 pm, Baby Moon, 2891 Richmond Rd., $28, follow-up to Breastfeeding Essentials I class focusing on pumping and returning to work. Visit www.baby-moon.org to register.

March 5

Senior aerobics/Solid Gold 10am – 11 am, William Wells Brown Community Center, 548 East Sixth Street. Weekly through April. Free. Sponsored by Lexington Parks and Recreation. For more information, contact Jill Chenault-Wilson at 389-6678.

March 8 6:15-7:15 pm, William Wells Brown Community Center, 548 East Sixth Street. Bi-weekly through April. Weight room also open 5 – 9 pm. Free and for adults age 18 and above. Sponsored by Lexington Parks and Recreation. For more information, contact Jill ChenaultWilson at 389-6678.

PFLAG Support for LGBTs and Families

Wednesdays

@healthykentucky

Yoga Class

2nd Tuesdays

We are a support group of family members and allies united with LGBTQ* individuals. Our meetings provide a safe, confidential space where you can feel respected and accepted wherever you are in your journey or family struggle. Monthly speakers help us to broaden our understanding of these issues in our families and in society. Lexington meetings are held the 2nd Tuesday of each month, 6:30 at St. Michael’s Episcopal Church, 2025 Bellefonte Drive. Frankfort chapter meets the 3rd Monday of the month, 5:30 at the Unitarian Community, 316 Wilkinson Blvd. More information and resources at www.pflagcentralky.org For questions, call 859-338-4393 or info@pflagcentralky.org. *lesbian, gay, bisexual, transgender, queer and questioning.

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March 1

Low-impact aerobics and Kettlebells Classes 6-8 pm, William Wells Brown Community Center, 548 East Sixth Street. Bi-weekly through April. Weight room also open 5 – 9 pm. Free and for adults age 18 and above. Sponsored by Lexington Parks and Recreation. For more information, contact Jill ChenaultWilson at 389-6678.

March 1

Eat, Move, Lose Weight Support Group 12 – 1 pm, Lexington-Fayette Co. Health Department PH Clinic South, 2433 Regency Road. Free weight-loss support group appropriate for anyone wishing to lose weight or maintain weight loss. Share struggles and ideas with others. Held first and third Tuesdays most months. For more information or to pre-register, call 288-2446.

March 8

Fayette County Diabetes Coalition 9 – 10 am, AHEC building, 498 Georgetown Street. Parking is on the side of the building in the gated area. Open to anyone interested in enhancing diabetes awareness and education in the community. For more information, or to attend, call 859-288-2310.

March 8

Free Educational Workshop: Vision Therapy Educational Workshop to show how vision therapy can improve, enhance and develop visual performance by teaching the visual system (eyes, brain, body) to correct itself. 6:45pm – 7:30pm. Hosted by Dr. Rick Graebe at the Children’s Vision and Learning Center, 105 Crossfield Drive, Versailles, KY 40383. Free; no registration required. 859-879-0089 for additional information.

EVENTS Continued on page 29

For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | March 2016

ONGOING EVENTS Bluegrass Ovarian Cancer Support Exists to assist Central Kentucky women and their loved ones during diagnosis, treatment and survival of ovarian and other gynecological cancers. Come meet with us the third Wednesday of every month at 6:30pm at Joseph Beth Booksellers, Bronte Bistro Cafe meeting room.

Perinatal Loss Grief Group First Tuesday of the month, 7pm, Center for Grief and Education. A group for parents who have experienced loss due to miscarriage, stillbirth or infant death. Contact Debbie Mueller at (859) 260-6904 for more information.

Compassionate Friends Support Group A support group for parents, siblings, or grandparents who have lost a child regardless of the child’s age or length of time that has passed since that day. The meeting is the 1st Tuesday of every month 6:30pm–8:30pm at Hospice of the Bluegrass, 2321 Alexandria Drive, Lexington. Also meets the 1st Tuesday of every month 7pm-9pm at Hospice East, 417 Shoppers Drive, Winchester. Doors open one-half hour before meeting times to provide the opportunity to visit with old friends and acknowledge new ones.

Spouse Loss Support Group Tuesdays 6-7:30pm. Hospice of the Bluegrass. A five-week support group for individuals who have experienced the loss of a spouse or significant other. Contact Lexington office at (859) 277-2700 for more information or to register.

Coping After Loss First Wednesday of the month, 5:30-7pm, Center for Grief and Education. A brief educational program offering an introduction to grief information and hospice bereavement services. Contact the Lexington office at (859) 277-2700 for more information or to register.

Free Transportation to Cancer Screening Fayette County residents can receive free transportation through HealthLink Transit, a partnership between Kentucky Pink Connection & the Lexington--Fayette Urban County Government. Transportation provided by taxi or gas cards to cancer screening. Call (859) 309-1700 to arrange a ride.

2nd Chance Ambassadors Lexington: a support/volunteer group comprised of organ transplantation recipients, donor family members, those on the waiting list and community members interested in transplantation meets the 3rd Sunday of each month at Word of Hope Lutheran Church, located at the corner of Man O’War and Armstrong Mill Road.  Meetings begin at 4:30. For questions, please contact Charlotte Wong, Education Coordinator, Kentucky Organ Donor Affiliates Lexington office at (859) 278-3492 or toll free (800) 525-3456.

Center For Women’s Health Center Classes Held at Frankfort Regional Medical Call Mediline at 502-226-1655 or toll-free 800-242-5662 to register or for more information. Classes include: • Prepared Childbirth • Baby Care For The Early Weeks • Breast Feeding Basics • “That’s My Baby” • Sibling Classes

Cancer Classes The American Cancer Society offers women undergoing cancer treatments the opportunity to attend the Look Good...Feel Better workshop. This free workshop helps women deal with the appearance-related side-effects of cancer treatment in a private setting. Each participant receives a complimentary custom cosmetic kit. The American Cancer Society offers Prostate Cancer Educational and Support Classes called Man to Man for men with prostate cancer. This is an educational and networking program that provides information about prostate cancer and treatments options. For more information about these classes, please call Kristy Young at 859260-8285. For cancer information 24 hours a day, please call 1-800-ACS-2345 or go to www.cancer.org.

Survivors of Suicide First & third Tuesday of the month, 6-7:30pm, Center for Grief and Education. For adults affected by the loss of someone by suicide. Contact the Lexington office at (859) 277-2700 for more information or to register.

Bosom Buddies A support group designed to meet the ongoing needs of women with breast cancer. The purpose of Bosom Buddies is to create a safe and comfortable environment in which women diagnosed with breast cancer can receive information and emotional support during and after treatment. Meets are the third Thursday of every month 6:00pm at the Frankfort Regional Hospital: Frankfort Medical Pavilion, Conference Room C. 279 King’s Daughters Drive, Frankfort, KY.

BRCC Volunteer Opportunities The Bluegrass Rape Crisis Center provides a 24-hour crisis line, hospital and court advocacy, crisis intervention counseling, long-term therapy, and information and community referral to victims of sexual assault as well as family members and friends. Volunteers at BRCC have the unique opportunity to provide valuable direct services to those impacted by sexual assault. Volunteer opportunities: Crisis Line Volunteer, Medical/Legal Advocate. For more information, please call: (859) 253-2615.

Stop Smoking Class Series 5:30-6:30, weekly until April 17. Tates Creek Library, 3628 Walden Dr. Based on the Cooper-Clayton method. $10/week for 10 weeks covers the cost of nicotine replacement. Call 288-2457.

GrassRoots Yoga Classes Chair yoga: 10:30–11:30am Tuesday and Thursday. Hatha Vinyasa Flow: 5:30–6:30pm Thursday. Yoga Basics for Stress Relief: 5:30–6:30pm Friday. Partial proceeds from all yoga classes benefit the Latitude Artist Community for adults considered to have disabilities. All instructors certified through Yoga Alliance. For more information, visit www.grassrootsyoga.org.

ANAD Overcoming Eating Disorders Support Group Free support group for people who want to improve their relationship with food and body image. Safe, comfortable place. Facilitated by Megan Roop, RYT, supervised by Tina Thompson, MS, RD, LD, Bluegrass Nutrition Counseling, sponsored by ANAD. Introduction meeting on October 3 from 7:15-8:30pm at Bliss Wellness Center, 2416 Sir Barton Way, Ste 125. 8 week session Oct 17-Dec 5 from 7:15-8:30pm. Contact Megan Roop 561-779-0290 for details.

Diabetes CHATS Nathaniel Mission Health Clinic CHAT: 1109 Versailles Road, Suite 400 from 4pm to 5:15pm the 4th Tuesday of each month. The Refuge Clinic: New Location, 2349 Richmond Road-Suite 220, Lexington, KY, 40502. 859225-4325. Free. Sponsored by the LexingtonFayette Co. Health Dept and UK Healthcare.

on Yoga principles and practical skills also offered. Free parking provided for most classes. For information, please call 859-254-9529 or visit www.yogahealthcenter.org.

Mind Body Studio The Mind Body Studio is a service of John A. Patterson MD, MSPH, FAAFP, certified in family medicine, integrative medicine, mind body medicine and integral yoga, Dr. Patterson specializes in stress-related chronic disease and burnout prevention for caregivers and helping professionals. Mind body skills and lifestyle behaviors may help prevent and provide safe, effective and affordable relief of chronic conditions that are often poorly controlled by conventional medicine alone. Our integrative medicine consultations, group classes, workshops and coaching can help you meet your unique health and wellness needs through experiential education to help you mobilize your natural healing ability by integrating mind, body, spirit and our relationship to each other and the earth. Visit our website to schedule an appointment with Dr. Patterson or see a schedule of classes in yoga, mindfulness, meditation, Pilates and dance. “Mindful, empowered self care is the heart of healing” 517 Southland Drive, Lexington 859-373-0033 www.mindbodystudio.org

Monthly Reiki Classes

9-10am. Every Saturday morning in the month of February at Body Structure Medical Fitness Facility, 2600 Gribbin Drive, Lexington. This class will increase your heart rate and respiration while using large muscle groups repetitively and rhythmically to create a great workout. (859) 268-8190.

Turn your hands into healing hands! Reiki is Universal Life Force Energy Learn to improve your mind, body, and spirit! Classes taught by Robert N.Fueston, Reiki Master/Teacher and Acupuncturist, 17 years of experience and Member of The Reiki Alliance. Approved for Continuing Education hours (CE hours) for Massage Therapist. CE’s for nurses pending. Register online at www. robertfueston.com. 859-595-2164.

Taoist Tai Chi Society

Ongoing Journey Circle

We offer classes in Louisville and Lexington. All classes are led by nationally accredited volunteer instructors in a friendly and helpful environment. The meditative movements of taijiquan can reduce tension, increase flexibility and strength, and improve circulation and balance. To contact us, phone 502.614.6424 or e-mail kentucky@taoist.org.

This circle meets the 4th Sunday of every month and is for those who are experienced in the practice of journeying OR are interested in learning more about this ancient spiritual practice. Join us every month as we will be journeying on different topics that will be discussed at time of circle. Please feel free to bring drums, rattles etc. Questions or need directions or have questions? Please feel free to email/call me: 859-492-2109,info@jennifershawcoaching.com

Free Cardio Classes

Consumer Support Groups (Individuals with a Mental Illness) Every Sunday, 869 Sparta Court, Lexington. 2:30-4:00pm. 859-309-2856 for more info. NAMI Lexington is a local affiliate of NAMI, the “National Alliance on Mental Illness” we provide numerous support groups and recovery programs for families and Individuals living with mental illness.

Yoga • Meditation • Stress Reduction The Yoga Health & Therapy Center offers daytime and evening Yoga classes with slow stretch, breathing awareness and relaxation training. Small classes provide personalized instruction. New yoga students receive a series discount. Meditation classes and ongoing group practice sessions available for all levels. Stress-Reduction classes based

Overeaters Anonymous Overeaters Anonymous (OA) is not a diet club. We do not count calories or have scales at meetings. OA is based on the 12 steps of Alcoholics Anonymous. There are no dues or fees. OA is self-supporting through member contributions. The only requirement for membership is the desire to stop eating compulsively. Please go to oalexingtonky. org for meeting dates and times. OR are interested in learning more about this ancie

March 2016 | Read this issue and more at www.healthandwellnessmagazine.net |

Flu in Children Sharing close quarters and utensils make youngsters more susceptible By Harleena Singh, Staff Writer The flu virus can spread easily, and anyone can catch it. It doesn’t matter how fit or healthy your child is. The illness comes on fast and is more intense than a cold, making kids feel worse during the first two to three days they are sick. The flu is contagious, especially when kids share close quarters, such as in classrooms at school. It can spread through the air by coughing, sneezing and by hands, cups and other objects that have been in contact with an infected person’s mouth or nose. It can easily move from child to child as they share pencils, toys, spoons, etc. Flu in children usually causes at least two or three of the following symptoms: headache, body ache or

pain, dry cough that may become moist, a sudden fever, fatigue, nausea, vomiting, diarrhea, abdominal pain, sore throat, chills or shivering and runny or stuffy nose. The flu can be more serious in kids who also have a chronic or long-lasting disease. Most kids recover within seven days. Focus on treating those symptoms that bother your child most. Use a nasal decongestant, cough medicine or ibuprofen for body aches and fever if needed. Alternatively, you can give a multi-symptom cold and flu medicine to treat the various symptoms. Do not give aspirin to your child if he has influenza because this can lead to serious side effects. Ensure your child gets enough rest when she has the flu. Keep your child

hydrated; that helps keep the mucous running and helps avoid sinus and ear infections. Warm baths or hot water bottles can relieve muscle and body aches. Children 6 years and older can be given a cold medicine that relieves most symptoms such as headaches, stuffy nose, fever and cough. Children younger than 6 years of age can use one or two medicines for the worst of the symptoms. New drugs come out periodically that can treat the flu in children. These medications reduce the duration of the illness and lessen the symptoms. They must be started right at the beginning of the flu to be effective and are generally for children 12 years and older.

Ensure your child gets enough rest when she has the flu.

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The Centers for Disease Control and Prevention (CDC) recommend all infants 6 months and older get a flu shot each year. Many infants are hospitalized for flu complications, and some even die. Vaccinating all infants and young children would prevent these fatalities. In fact, all household members should be vaccinated to reduce the chances of your child being exposed to the flu. Kids older than 5 years who need to receive a flu shot yearly are those with asthma or other chronic lung diseases or heart conditions, diabetes and immune deficiencies, as well as kids on chronic immune suppressing medications such as oral steroids. Side effects of the vaccine include redness and pain at the site of the injection. Most kids with flu don’t need to see a doctor. However, you should consult a doctor if your child has moderate to severe dehydration, a fever that lasts more than four days and if there is a severe cough with chest pain and shortness of breath, which may mean pneumonia is setting in.

For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | March 2016 EVENTS continued from P. 26

March 10

Grandparents as Parents (GAP) Conference Grandparents, caregivers, relatives, and professionals are invited to our 14th Annual GAP (Grandparents As Parents) Conference. Join us to learn about topics of interest to relatives assuming primary care of children. 8:00 am Registration begins. It is one day only from 8:00 am until 2:30 pm at the Clarion Hotel, 1950 Newtown Pike, Lexington, KY 40511. Registration fee of $5.00 includes lunch. Eight workshops include, among others, information on dealing with the traumatized child; navigating the legal path to guardianship, custody, and adoption; taking care of the caregiver, and many more. Keynote speaker is Lisa Frederiksen, consultant and founder of Second Hand Drinking Prevention and BreakingTheCycles.com. You do not have to be raising relative children to attend; the conference is open to everyone. Continuing Education Units are available to various professionals. Volunteer attorneys will be available at the conference to provide free consultations, but preregistration for a consult is necessary. Resource and benefits fair open all day. Call 859-2575582 for more information.

March 14

Diabetes Support Group 10-11 am, Senior Citizens Center, 1530 Nicholasville Road, Free. Sponsored by the Lexington-Fayette Co. Health Dept. For more information, call (859) 288-2446.

March 14

Diabetes Lifestyle Change: Being Your Healthiest 6 – 8 pm, Northside Branch Lexington Public Library, 1733 Russell Cave Rd., Free. Learn about healthy eating, carbohydrate counting and how to apply to your everyday life. Sponsored by the Lexington-Fayette Co. Health Dept. For more information or to preregister, call (859) 288-2446.

March 15

Eat, Move, Lose Weight Support Group

12 – 1 pm, Lexington-Fayette Co. Health Department PH Clinic South, 2433 Regency Road. Free weight-loss support group appropriate for anyone wishing to lose weight or maintain weight loss. Share struggles and ideas with others. Held first and third Tuesdays most months. For more information or to pre-register, call 288-2446.

March 21

An Afternoon of Mindfulness, Meditation and Deep Rest 1:30 - 5:30. The goals of this afternoon retreat are to: slow down, relax the body, quiet the mind and open the heart, prevent burnout from work and caretaker stress, mobilize your inner resources for healing. Learn non-drug approaches for managing stressrelated chronic conditions. Cultivate your innate happiness, peacefulness and compassion. Facilitator: John A. Patterson MD, MSPH, FAAFP, Mind Body Studio 517A Southland Drive Lexington KY 859-373-0033. Preregistration required. Cost- $20-$40 sliding scale. Full details at http:// www.mindbodystudio.org/?page_ id=1117

Send us your event listings If you are hosting a health-related event that is free to the public, list it here for FREE! (Events that are not free to the public can be posted in our calendar for $35). E-mail your event date, location, description and contact information to: brian@rockpointpublishing.com

March 22

Health Chats About Diabetes Health Chats about Diabetes, 4-5 pm, Nathaniel Mission, 1109 Versailles Rd, Suite 400. Free. Sponsored by the Lexington-Fayette Co. Health Dept.. For more information, call (859) 2882446.

March 22

Reiki Practice & Introduction to Reiki 6:30pm- 8:30pm. 2508 Wallace Avenue, Louisville, KY 40205. Free. Those with Reiki come to practice & receive the Reiki energy. Those who do have not Reiki training—come for an introduction/question & answer. Contact JoAnn Utley at 502-777-3865 or jutley5122@bellsouth.net to register. More info at http://joannutley. byregion.net.

March 26

Day of Mindfulness for Body, Mind and Heart Goals of this retreat-like workshop are to: relax the body, quiet the mind and open the heart, prevent burnout from work and caretaker stress, help you mobilize your own inner resources for healing, learn mind-body skills for managing stress-related chronic conditions, cultivate your innate happiness, peacefulness and compassion. Instructor: Dr John Patterson, Mind Body Studio 517 Southland Drive Lexington KY 859-373-0033. Preregistration required. Cost: Discount for UK employees, spouses and retirees who register on the UK Wellness Program web site. $35-$65 sliding scale for non-UK participants. Full details at http://www.mindbodystudio.org/?page_id=1020

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March 2016 | Read this issue and more at www.healthandwellnessmagazine.net |

Social Security Disability and You By GAR Disability Advocates

hat do you really know about the Social Security disability program? If you are like most people, you rely on what other people have said, maybe your friend or a co- worker. Often you are given unreliable information that could affect your disability claim. It pays to have a basic understanding of the Social Security system and how it was designed to help in times of serious illness or disability.

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For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | March 2016 The Social Security program was created and signed into law on Aug. 14, 1935 by President Franklin D. Roosevelt. It was designed as an individual program that workers paid into in order to have “insurance” in case they became unable to work. It has since undergone many changes and now includes old age, disability, death benefits and family coverage for disabled workers. Social Security is still an “insurance” program in which a worker pays into the system and can receive benefits if he has worked and paid in long enough and has a medical condition that has (or is expected to) last for 12 months or end in death. Disability benefits can be paid through two programs: Social Security Disability Insurance (SSDI) or Supplemental Security Income (SSI). To qualify for SSDI, a person must have worked at least 20 of the last 40 quarters or five out of the last 10 years. If you have not paid in enough quarters for Social Security, you may still qualify for SSI. Since SSI is a “needs-based” program, there are income and resource limits, which can be quite complicated. The criteria to qualify for disability under either Social Security or SSI is exactly the same. These guidelines are quite strict and require someone who is familiar and experienced in Social Security law. Statistics prove that most people who apply will be denied. This

causes the majority of people to get discouraged and simply give up their claim. Others may not know how to file an appeal or wait until the time to file has expired. There are only 60 days after a denial is received when an appeal can be filled. This is why it is important to contact an experienced advocate BEFORE you apply for benefits. You will have expert advice for every step of the disability process. You will have guidance and assistance in filing your claim and completing the numerous forms you will receive. Most importantly, you can rest assured knowing your case is being given the highest priority from the very first time you contact our office. If your claim should be denied at the initial level, your advocate will file an appeal on your behalf. This step is called reconsideration. Basically, you are requesting Social Security to reconsider the decision to deny benefits. The case is sent to the same medical review team that denied you initially. Advocates are extremely important at reconsideration because they can contact your worker and determine what information is needed to make a timely and favorable decision. The third step in the disability process is an administrative hearing with a federal law judge. There is usually a vocational expert at every hearing who will testify as to what jobs (if any) you should be able to do, despite your

you disabled? impairments. At this step in the disability process, it is absolutely critical that you have an experienced advocate who can represent your interests. Unless you have an advocate who is familiar with the changes in Social Security law and has experience in questioning the vocational expert, you will be at a serious disadvantage. Your advocate will prepare you prior to your hearing so you will know what questions the judge is likely to ask. Our staff at GAR Disability Advocates has many years of experience in representing disability claimants. The Advocate who will represent you at your hearing has over 30 years of experience in representing disability clients. When you call GAR, you can rest assured your case will be given the attention it deserves. From the initial application (which GAR will file for you if needed) to the very last appeal,

The Social Security program was created and signed into law on Aug. 14, 1935 by President Franklin D. Roosevelt.

you will be informed about the progress of your case. Your case is assigned to one of our experienced case workers who will work hand in hand with you to develop your work history, keep up with all your latest medical treatment and submit records as soon as they arrive. Our office is fully electronic and can process information quickly and efficiently. You can relax and have the peace of mind that comes with knowing you are in good hands. When your hearing is scheduled, your case will be reviewed and you will be fully prepared to answer the judge’s questions. Your advocate will be right there beside you, fully aware of all your illnesses, and will question any expert that may be there to testify. Call us today toll-free at 1-800-360-8895 for a free consultation. No fees unless you win your case!

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MARCH IS NATIONAL CELERY MONTH By Tanya Tyler, Editor/Writer Let’s set the record straight up front. You have probably read somewhere that eating celery burns off more calories than your body absorbs. It’s called “negative calories.” It means you can munch and crunch all the celery you want – the very work of eating the vegetable will burn calories for you, and it will require more energy than celery contains to digest it. Sorry, but no. There really aren’t any negative-calorie foods. One nutritionist says the calories you need for digestion will never exceed the number of calories any type of food contains. That is not to say celery isn’t good for anyone wanting to cut calories. There are only six calories in each medium-sized stalk, according to the U.S. Department of Agriculture National Nutrient Database. Celery’s water content (it is about 95 percent water) and its fiber will keep you feeling full for a longer time and help you eat less and lose weight. The

Celery fiber may also help lower cholesterol levels because it picks up excess cholesterol compounds in the gut and pushes them out in the elimination process. Another reason to eat your celery is because of its anti-inflammatory health benefits, which are promoted by unique non-starch polysaccharides and phytonutrients. There appears to be promising connections between the pectin-based polysaccharides and a decreased risk of inflammation in the cardiovascular system. Celery contains numerous other types of antioxidant nutri-

Celery has been a part of the human diet for many millennia.

ents, as well as well-known antioxidants such as vitamin C and flavonoids. The antioxidants in celery could improve the stomach lining and reduce the risk of gastric ulcers. Celery is an excellent source of vitamin K, folate, potassium, vitamin B2, copper and calcium. It is good for people who suffer from acid reflux because it is low in acid. Other healthful assets of celery include beta-carotene and manganese. A University of Chicago study found a chemical in celery called phthalide reduced bad cholesterol levels by 7 percent and blood pressure by 14 percent. Research is ongoing to discover whether celery has potential cancer-fighting properties. Celery has been a part of the human diet for many millennia; there is evidence that it was used medicinally in ancient Egypt. Ancient Greek athletes were given celery leaves as victory wreaths. Celery is an old folk remedy for

heartburn. Wild celery was used in the Middle Ages to treat anxiety, insomnia, rheumatism, gout and arthritis. The average U.S. adult eats about six pounds of celery a year. Unfortunately, conventionally grown celery is among the top 12 fruits and vegetables on which pesticide residue is most frequently found. This indicates organic celery is probably your best choice for eating and cooking. Chop up your celery just before adding it to a salad or casserole to help preserve its maximum nutrient potential. It will also retain most of its nutrients if you steam it. One fun kid-friendly snack recipe is to smear peanut butter in a celery stalk and add raisins to the top – voila, you have “ants on a log,” perfect for celebrating National Celery Month.

March 2016

FOOD BITES

By Angela S. Hoover, Staff Writer

Turmeric for Food Safety Turmeric, a spice used often in Indian cuisine, may be used in the future to help prevent E. coli outbreaks. Researchers at Southern Illinois University are incorporating turmeric into food processing and preparation surfaces such as cutting boards, knives and countertops. Turmericâ&#x20AC;&#x2122;s food safety powers come from its primary component, curcumin. Curcumin has antioxidant, anti-inflammatory and antimicrobial properties. The researchers have developed a way to bind curcumin to metal and glass using nanotechnology: tiny bubbles called nanovesicles that enclose a curcumin compound. The coated surfaces kill microbes, including E. coli, and prevent food from spoiling without adding turmeric flavor to it.

Homemade Remedies for Cough

Basic ingredients you probably already have in your spice cabinet can

be used to make soothing drinks for different types of coughs. For treating general and dry cough, use: Honey. Eating a spoonful of honey can ease a sore throat, but having honey in a warm tea is even more soothing. The simplest version is honey poured into boiling water. Another common way to enhance a tea made with honey is to add a squeeze of lemon to it. Some people add coconut oil into the mix. And many add a shot of bourbon.

thyme leaves in a cup of boiling water for 10 minutes, then straining. Adding honey and lemon rounds out the flavor and adds extra soothing power as well. Licorice. Teas made with licorice root and licorice candy soothe throats and ease coughing. You can even make your own licorice tea with red or black licorice candy that contains real licorice. Slice 1 ounce of candy and steep it for 24 hours in water.

To treat a wet cough, try:

Black pepper and honey tea. Black pepper and honey is said to work because pepper stimulates circulation and mucous flow and honey is a natural cough reliever. Put 1 teaspoon of freshly ground pepper and 2 tablespoons of honey in a mug and fill with boiling water. Cover and steep for 15 minutes. Strain and sip. To soothe a sore throat, try a warm saline gargle. Adding salt to lukewarm water and gargling with it soothes itchiness in the throat. It also helps warm up the body.

Ginger. Place 12 slices of fresh ginger in a pot with 3 cups of water and simmer for 20 minutes. Strain and add 1 tablespoon of honey and a squeeze of lemon. If the tea is too spicy, add more water to your cup. Thyme. Thyme tea can be made by steeping 2 teaspoons of crushed

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It is important to get a new flu vaccine every year.

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For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | March 2016 • Avoid touching your nose, mouth or eyes with your hands; this is how germs spread. • Cover your nose and mouth with a tissue when you cough or sneeze, and throw the tissue away after use.

How to Protect Yourself From the Flu Get your flu shot before the season peaks By Harleena Singh, Staff Writer Flu, also known as influenza, is a highly contagious respiratory virus. Its effects vary from person to person, ranging from mild to severe. The flu can lead to pneumonia and may even be fatal for those people who are at greater risk. The best way to protect yourself from the flu is to get a flu shot each year. Providence Health Plan recommends a flu shot for everyone 6 months or older, especially young children, pregnant women, people aged 65 and older and people of any age with chronic illness, such as heart, lung or kidney disease. Vaccinations are also important for health care workers and people who live with or care for high-risk people to keep from spreading the flu to them. The flu season usually peaks in January or February, so to reduce

the spread of germs, get your shots as early as September or as late as December. It is important to get a new flu vaccine every year because the effectiveness of the vaccine can wear off; you need a new one each year to stay protected. In addition, the type of flu virus usually changes from year to year, so experts create a new vaccine to protect you each flu season. In addition to getting the flu vaccine, you can also protect yourself and those around you by: • Washing your hands with soap and water. Clean your hands for 15 seconds to wash the virus down the drain. Do this every time you sneeze or cough and before meals. Alcohol-based hand cleaners are good to carry in your pocket and purse so you can use them when required.

Avoid touching your n ose, mouth or eyes with your hands. This is how germs are spread.

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• Cough and sneeze into the bend of your arm, not into your hands. • Get plenty of rest and sleep. • Eat healthy food. • Do physical activities to keep your immune system strong. Studies indicate that those who exercise four to five times a week are less likely to get colds or other viruses. • Clean and disinfect objects and surfaces that are touched by many people, such as phones, doorknobs and remotes. • Avoid crowded public places. Do not go to work if you have the flu. • If you plan to travel, consult a health care provider or your doctor at least six weeks before leaving. If you have flu-like symptoms, the CDC recommends you stay at home for at least 24 hours after your fever is gone, except to get medical care or for other necessities. Antiviral drugs can be used to treat the flu. Antiviral drugs are different from antibiotics. They can make your illness milder and reduce the time you are sick. According to studies, antiviral drugs work best when they are started within two days of getting sick.

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Natural Remedies for the Cold and Flu Learn how to avoid getting sick this season, and what to do if you do get sick By Angela S. Hoover, Staff Writer

In the winter of 2015, nearly 18,000 Americans went to the hospital for influenza. How can we lower that number for 2016? The best remedy for the cold or flu is to not even get it in the first place. Here are some precautions to help you stay healthy. Keep things you touch germ-free. Germs lurk on doorknobs, light switches, keyboards and cell phone screens. A 2013 analysis found some smartphones harbor more bacteria than a toilet seat. Clean your screen once a day with a soft lint-free cloth. Wash your hands. A virus can live outside the body for up to eight hours. Wash your hands frequently with warm water or use a hand sanitizer. Get plenty of rest. The sleep you get before you catch the flu really matters. One study found those who sleep six or more hours a night for a week are better at fighting off the common cold than those who sleep less. Monitor outbreaks. The Centers for Disease Control and Prevention created an app called FluView for following flu outbreaks. The app uses information from

Vitamin D in fatty fish, like Salmon, boosts the immune system.

more than 3,000 healthcare providers nationwide and tracks possible cases of flu throughout the country. Sadly, an ounce of prevention and all the precautions don’t always save you from succumbing to a cold or the flu. Here’s what to do if you get sick after all. Drink plenty of fluids. Fluids help thin mucus and keep the membranes moist. This helps congested sinuses and chests, reducing the need to cough. Water, tea and broths are the best fluids to have when you’re ill. If you’re feeling particularly weak, the natural sugars in fruit juices can give you a boost of energy. Avoid coffee and alcohol because both are dehydrating. Stay warm. It’s equally important to keep warm inside your body as it is to keep your outside warm with clothes and blankets. Warm liquids such as chicken noodle soup, other broths and hot teas (especially ginger and black pepper) are your best bets. Hot compresses or heating pads not only keep you warm and alleviate body aches, but applying heat to congested areas – the sinus, cheeks, temples, etc. – can help thin and loosen the mucus and get it moving in the right direction … out of you!

Increase vitamin D. Adults with the lowest levels of vitamin D were 36 percent likelier to report having an upper respiratory infection than those with the highest levels, according to a study in the Archives of Internal Medicine. Research has shown vitamin D plays a key role in immune function. Fill up on vitamin D by eating more fatty fish such as tuna and salmon.

The best remedy for the cold or flu is to not even get it in the first place.

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Try adding essential oils to a sinkful of boiling water. The steam will loosen sinus congestion.

Coping With Cough Clear out congestion. Coughing is caused by viruses, bacteria, dust, pollen or other subSteam, heat, fluids and black pepper are some of the most powerstances that irritate the nerve endings in the airways between the throat ful weapons for combatting congestion. Steam can really get things and lungs. A cough is the body’s way of trying to clear the passages. A moving. A hot shower can soothe airways and loosen sinus congestion cough can reach speeds up to 60 mph. The average cough produces and phlegm in the throat and lungs. You can also cover your head with enough air to fill a 2-liter soda bottle about three-quarters full. The air of a towel and lean over a sinkful of boiling water. This method can be a cough sprays out several feet and is accompanied by about 3,000 tiny enhanced greatly by adding fresh or dried herbs or essential oil(s) to droplets of saliva. the water. The herb choices will depend on whether you’re dealing There are numerous natural ingredients that can alleviate dry and with compacted sinuses or a dry throat. Some herbs – such as eucalypwet coughs. Scientific evidence proves honey can be effective in treating tus, peppermint, spearmint, rosemary, thyme leaves, tea tree essential coughs and sore throats. Thyme is an officially approved treatment for oil, balsam fir essential oil and pine essential oil – will work for both coughs, upper respiratory infections, bronchitis and whooping cough. problems. Herbs for chest congestion include yarrow, sage, lemongrass, Thyme leaves are packed with a potent punch of cough-calming comhyssop and elderflowers. pounds that work to relax tracheal and ileal muscles, and they also reduce inflammation. Elderflowers are another powerful cough-easing herb. Ginger is used to treat symptoms of Honey can be colds and flu because of its antihistamine and decongestant capabilities. Licorice soothes effective in throats and eases coughing. Other herbs for coughs and sore throat include yarrow flowers, treating coughs. peppermint leaf and hyssop. There are several brands of teas that make pharmacopeial-grade formulas for cold symptoms and coughs.

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Common Virus Can Be Mild or Severe Most kids will have RSV by age 2 By Jamie Lober, Staff Writer

Respiratory syncytial virus (RSV) is rather enigmatic. “It is a very common virus that is somewhat like a cold virus, but somewhat different as well,” said Dr. Norman Edelman, senior consultant for scientific affairs at the American Lung Association of the Midland States. “RSV is an inflammation of the small airways of the lung. Most of the time it is just like a bad cold, but sometimes it can be severe, so much so that babies have a hard time breathing.” Edelman said an immune serum that can protect babies has to be given once a month. “For high-risk babies such as those with congenital heart disease or chronic lung dis-

ease, it is recommended that they get this serum for five to six months in the season when the virus is prevalent,” said Edelman. RSV is also a problem for older people, especially those with chronic heart or lung disease. Protect

yourself as best you can. “Ordinary hygiene is always important, like washing your hands, covering your mouth so you do not transmit the virus to babies and maybe not visiting the grandkids when they are sick,” said Edelman. You are usually contagious for three to eight days, but if you have a weakened immune system, RSV can last a few weeks. The virus spreads through droplets that are produced when a person coughs or sneezes. They can also be spread if you touch a contaminated surface such as a table or doorknob. Try to avoid sharing utensils or personal items. The American Academy of Pediatrics (AAP) says adults with RSV might have the symptoms of a common cold, such as a stuffy

Almost all kids are infected with RSV at least once by the time they are 2 years old.

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or runny nose, sore throat, mild headache, cough, fever and a general feeling of being ill. The Centers for Disease Control and Prevention says when infants and children are exposed to RSV for the first time, 25 to 40 out of 100 of them will have signs or symptoms of bronchiolitis or pneumonia, and five to 20 out of 1,000 will require hospitalization. The AAP reports almost all kids are infected with RSV at least once by the time they are 2 years old. If you suspect your child has RSV, you can expect the doctor to take a medical history and then do a physical exam. “We do what we call supportive treatment, which means keeping the room properly humidified and making sure the baby does not get dehydrated and the parents follow the pediatrician’s advice,” said Edelman. “A healthy child can stand a cold but if a child has asthma or some other problem, you usually have to call the doctor pretty quickly when they catch a cold.” The medical community is trying to find a better approach to treating RSV. “The key thing is to develop an effective vaccine and that does not exist quite yet,” Edelman said.

YOUR FITNESS COACH

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Visualization Leads to Actualization

By Willie B. Ray, Personal Trainer, Art of Strength Kettle Bell Gym 1301 Winchester Road #129 Lexington, KY 40505

Visualization, done right, can be extremely powerful in achieving any goal. As you think about your goals for the New Year, take into consideration the following: Using your intellectual factor of imagination, see yourself already in possession of your goal. Picture yourself with the healthy and fit body you desire and literally feel what it is like to have it. You cannot achieve anything in your “outer world” until you first see it in your “inner world.” Is Visualization for Real? In one of the most well-known studies on creative visualization in sports, Russian scientists compared four groups of Olympic athletes in terms of their training schedules: • Group 1 had 100 percent physical training • Group 2 had 75 percent physical training with 25 percent mental training • Group 3 had 50 percent physical training with 50 percent mental training • Group 4 had 25 percent physical training with 75 percent mental training. The results showed that Group 4, with 75 percent of their time devoted to mental training, performed the best. The Soviets had discovered mental images can act as a prelude to muscular impulses.1 Creative visualization is distinguished from normal daydreaming in that creative visualization is done in the first person and the present tense – as if the visualized scene were unfolding all around you. “Normal” daydreaming is done in the third person and the future tense. Using affirmations that begin with “I am so happy and grateful now that …” is an excellent way to begin programming your subconscious mind to move towards your goal. Olympic athletes use visualization as a tool to get their minds in shape for competition. In this technique, athletes mentally rehearse

exactly what they have to do to win. Sports psychologists say visualization boosts athletes’ confidence by forcing them to picture themselves winning. It also helps them concentrate on their physical moves rather than on distractions around them.2 Visualize to Actualize Remember, all things are created twice – first in the imagination and then in the physical world. Study this excerpt from Napoleon Hill’s famous book, Think & Grow Rich: “The law of autosuggestion, through which any person may rise to altitudes of achievement which stagger the imagination, is well described in the following verse: ‘If you think you are beaten, you are. If you think you dare not, you don’t. If you like to win, but you think you can’t, It is almost certain you won’t. If you think you’ll lose, you’re lost For out of the world we find, Success begins with a fellow’s will — It’s all in the state of mind. If you think you are outclassed, you are. You’ve got to think high to rise. You’ve got to be sure of yourself before You can ever win a prize. Life’s battles don’t always go To the stronger or faster man, But soon or late the man who wins Is the man WHO THINKS HE CAN!’” Observe the words that have been emphasized, and you will catch the deep meaning the poet had in mind. Somewhere in your makeup there lies, sleeping, the seed of achievement, which, if aroused and put into

Sports psychologists say visualization boosts athletes’ confidence by forcing them to picture themselves winning.

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action, would carry you to heights such as you may never have hoped to attain. Just as a master musician may cause the most beautiful strains of music to pour forth from the strings of a violin, so may you arouse the genius who lies asleep in your brain and cause it to drive you upward to whatever goal you may wish to achieve. Tips for Success • Create an affirmation statement and visualize yourself with your goal achieved. • Put your affirmation statement in places you’ll see it often, such as your bathroom mirror, car and desk. Put it on a card and keep it in your pocket at all times. • Create a vision board – cut out pictures of your goal (i.e., fit bodies, athletes, etc.) and make a collage that you can view often. Get emotionally involved when you look at it. Yours in Health, Willie B. Ray Sources

Robert Scaglione, William Cummins, Karate of Okinawa: Building Warrior Spirit, Tuttle Publishing, 1993, ISBN 096264840X. Fiona McCormack, “Mind games,” Scholastic Scope, Vol. 54, Iss. 10, New York: Jan 23, 2006

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Is Getting a Flu Shot Necessary? It can help you protect yourself, your family and the community By Jamie Lober, Staff Writer

Many people wonder if it is necessary to get a flu shot. Doctors strongly suggest you do. “We advise that all people over the age of 6 months get a flu shot,” said Dr. Norman Edelman, senior consultant for scientific affairs at the American Lung Association of the Midland States. The American Academy of Pediatrics says getting your kids vaccinated helps protect other members of your family and the community from getting the flu. Children ages 6 months through 8 years need two doses of flu vaccine this flu season if they had fewer than two doses before July 2015. The shot is constantly being modified and improved. “The flu vaccine usually has three to four different strains, based on what the Centers for Disease Control and Prevention predicts the strains will be,” said Edelman. “It is a real challenge to make a vaccine because the strains of the flu keep changing each year, but we are hopeful that new technology will be able to develop a flu shot that covers all strains so we do not have to give a different one each year.” Though it’s better to get your shot earlier in the season, typically around October, it is highly encouraged to get one any time during the flu season. “It only takes about two weeks to become effective,” Edelman said. After that, the body develops antibodies that protect you from influenza virus infection.

Almost everyone can benefit from getting a flu shot. “A very small percentage of people are allergic to material in the shot,” said Edelman. “We generally advise that if you are sick, have an infection, fever or cold to put off getting the shot.” Let your doctor know if you had a bad reaction to a flu shot in the past. There is always a risk for side effects such as soreness, redness or swelling at the injection site, a low-grade fever or aches, but these are all milder and shorterlasting than the flu. Pregnant women who are at high risk of complications from the flu can safely get the flu shot during their pregnancy. It will also protect their infants during the first 6 months of life. The shot is your best defense against the flu, but there are general precautions you can take to keep yourself healthy. “Prevention is the same as for colds or anything else that is transmitted through the air: washing your hands, staying away from sick people and making sure people cough not at you but in their sleeves,” said Edelman. There are many places where you can get your flu shot: your doctor’s office, a pharmacy or the health department. While there is not a 100-percent guarantee that you will not get the flu if you have received a flu shot, the Centers for Disease Control and Prevention says the vaccine will make your bout milder if you do happen to get sick.

Getting your kids vaccinated helps protect other members of your family and the community from getting the flu.

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Q: How many Central Kentuckians read Health&Wellness Magazine every month?

A: 75,000 Health&Wellness Magazine can be found in 20 central Kentucky counties and is distributed to over 90% of medical facilities, including chiroprator, eye doctor and dentist offices. Readers can also pick up their FREE copy at most grocery and convenience stores as well as many restaurants throughout Central KY.

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PARENTING FOR WELLNESS

A Sibling on the Horizon Helping your child adjust when a new baby arrives By Sarah Brokamp, Staff Writer It is common for a child to have mixed feelings about the arrival of a new sibling. Sometimes children may be jealous or feel their territory is being breached by the birth of a baby. There are many ways get your child excited about the new addition to the family. One way to extinguish jealousy is to keep the soon-to-be siblings informed about your pregnancy. Discuss with them what is about to happen and all the changes that will occur, taking their maturity levels into account. If your child is around toddler age, break it down into simple terms. It is important to educate him early. Do not leave him in the dark. Answer his questions thoughtfully and remain patient. “Where do babies come from?” is an age-old question your child will most likely ask. But she isn’t always inquiring about sex. Instead, the child is curious about where the baby physically comes from. Try not to say, “The baby comes from mommy’s tummy.” Use

the proper terminology. Say instead, “The baby comes from the uterus inside mommy’s tummy.” If the child wants to know what the uterus is or what it does, explain it to her. To help the child grasp this concept, show her pictures from when she was a baby and also from when you were pregnant with her. Walk her through the birth and growth processes and explain that what happened when she was born is about to happen again. It is important that the child feels included in the preparations for the new arrival. Allow him to participate by asking for potential baby names and taking him to doctor’s appointments, where he might see the ultrasound or listen to the baby’s heartbeat. He will begin to feel more connected to the baby, which can replace feelings of fear and jealousy with excitement. After the baby arrives, make sure the oldest child is one of the first to see the newborn. With all the fuss and chaos, you don’t want your child to feel disconnected. By letting the older child be one of the first to hold

and see the baby, you establish the bond between the siblings as something sacred. The baby’s homecoming can be scary and daunting not only for you but also for your firstborn. Strive to set a normal, stable routine that is easy for the other children to adjust to. Include the older sibling(s) in as many activities as possible with the new baby. It is easy for the oldest to feel left out. But he or she can help with simple care tasks, such as bringing you clean diapers or clothes or rocking the baby. You will not only strengthen the new relationship between the siblings but also reaffirm your bond with the oldest. Take advantage of one-on-one time with your oldest child. The opportunities will not be as frequent as before the baby’s arrival, so when free time does arise, jump on it. During the new baby’s nap is a great opportunity to spend quality time with your oldest child. She might want to talk about how she feels about the new baby. This can be a confusing time and you want to make sure your child

is comfortable talking to you about it. Ask about her concerns. Does she enjoy spending time with the new sibling? Does she feel she is receiving enough attention from you? Be open and answer her questions honestly. There are many great resources that can assist you in your discussions about pregnancy with your child. Where Did I Come From? by Peter Mayle is full of commonly asked questions from children expecting a new sibling. The book answers those questions in easy terms while remaining informative and appropriate. Laura Numeroff has a set of picture books for new siblings. What Brothers Do Best and What Sisters Do Best really help establish the new role the oldest child is about to take on. Both picture books are great bedtime reads. Numeroff gets children excited about the new sibling by sharing with them all the fun things they can teach their new brother or sister. If you want to explore other books about having siblings with your child, venture to your local bookstore.

By letting the older child be one of the first to hold and see the baby, you establish the bond between the siblings as something sacred.

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â&#x20AC;&#x153;Where do babies come from?â&#x20AC;? is an ageold question your child will most likely ask.

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Mosquito bite: as it becomes inflamed, red and itchy. This response is a sign of a healthy immune system.

How Do We Respond to Infectious Disease? Infections trigger responses in the immune system By Dr. Tom Miller, Staff Writer Infections in the body occur when a pathogen invades some of the cells and reproduces. Infections trigger a set of responses in the immune system. Healthy bodies tend to respond with speed and efficiency to limit, contain and destroy the infection and protect the body from the disease. Human beings, along with every living organism from plants to animals and up the species chain, are vulnerable to attack from disease-causing agents. The good news is that bacteria, viruses and other pathogens – so small that more than 1 million could fit on the point of a pencil – have

unique systems that defend against infection. These systems of protection become more complex and sophisticated within the hierarchy of organisms. Infection by these pathogens and the pathogens’ ability to damage host bodies result in diseases such as influenza, arthritis or diabetes, which can occur when immunity is low or impaired. Human beings have an immune system that serves as the body’s defense against infectious organisms and biochemical invaders. The immune system is essential for survival in a world full of potentially dangerous microbes and life-threatening

infections. Take a mosquito bite, for example, as it becomes inflamed, red and itchy. This response is a sign of a healthy immune system. On the other hand, when you catch a cold or get the flu, it is a visible sign that your immune system failed to stop the invading virus or bacteria. The fact that you get over the cold or flu is a visible sign that your immune system was able to eliminate the invader after detecting it. If your immune system did nothing, you would never get over a cold or illness. Numerous human ailments are caused by the immune system’s failure. A good example is allergies. Allergies are really just the immune system overreacting to certain invaders or pathogens that other, healthier immune systems manage. Likewise, a person with diabetes has an immune system malfunction that results in cellular failure in the pancreas. The pancreas produces a hormone called insulin that turns glucose from food into energy. People with type 2 diabetes make some insulin, but their cells don’t use it, resulting in the need for insulin injections. Rheumatoid arthri-

tis is caused when the immune system acts inappropriately in the joints, causing pain. Some clinicians believe infectious agents such as bacteria or viruses that spur the development of arthritis are genetically triggered, resulting in immune failure. The take-home lesson from all this science is that with many diseases, the cause is actually an immune system malfunction when infectious diseases invade our bodies. A few simple behavioral changes, including getting needed immunizations, washing your hands, eating a healthy diet and getting regular exercise and rest can easily prevent the contracting and spreading of several infectious diseases. About the Author

The Merck Manual: Home Edition (2015). Biology of Infectious Diseases. www.merck.com/mmhe/sec17/ch188/ ch188a.html The Merck Manual: Home Edition (2015). Biology of the Immune System. www.merck.com/mmhe/sec16/ch183/ ch183a.html

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Young brains are where the risk lies.

Could Schizophrenia Be Linked to the Flu? Author says infection causes mental illness By Angela S. Hoover, Staff Writer

In her new book, Infectious Madness, Harriet A. Washington, an award-winning medical author and editor, says mental illnesses are caused by infection. Washington believes schizophrenia and obsessivecompulsive disorder stem from strep, influenza and herpes. Of course, she is not the first person to posit this idea; it is a long-standing theory that has gained a lot of traction in the past few years. Through case studies, papers and personal interviews, Washington blurs the line between psychological and physical illness. Some notewor-

thy examples in the book include the connection between strep throat and obsessive-compulsive disorder; the link between gut bacteria in the bloodstream and autism; and connecting the contraction of the flu in utero with schizophrenia. There is no question some diseases are caused by mental illness, according to Washington. Two examples are rabies and syphilis. But the question remains as to whether other conditions such as schizophrenia, bipolar disorder or depression are also caused by infections, she says. Medicine has drawn a strict bound-

ary between physical and mental illnesses, Washington believes. She considers it an existential question: Did we draw the line because we needed to do so clinically or because it was practical for doctors treating patients? Now it has become a habit of thought not necessarily supported by the facts. There are cases of no dividing line in disorders that have both psychological and mental symptoms. A good example is “sickness behavior.” These are a set of behaviors seen in some people and animals. They tend to do the same things: If you have an infection you feel depressed and tend to want to go to bed and shun social contact. A sick animal will want to get away from contact to avoid predators until they’re feeling better. While dividing symptoms into physical and mental may be pragmatic, it doesn’t mean this dividing line really exists. Washington covers the latest research in her book. Researchers were all consistent in their estimations that 10 percent to15 percent of mental diseases are caused by infection. It also seems unlikely for adults

to contract a mental illness later in life. While it is not impossible for adults to acquire a mental illness as the result of an infection, it is less likely because the immune system becomes very experienced by adulthood. Young brains are where the risk lies. The immune systems of fetuses in utero, newborn babies and young children are not mature so when they encounter pathogens, their systems have a strong, vigorous but inaccurate response. Often, their young brains are harmed by their own immune system’s reaction. The theory has received mixed responses from scientists and clinicians in the medical community. Some researchers think the theory is very sound. Others think it stands but with various modifications. Still others have a lot of questions. One phenomenon that makes it difficult for most experts to dismiss the theory wholesale is pediatric autoimmune neuropsychiatric disorders (PANDAS). This is a rare disease characterized by obsessive-compulsive behaviors that emerge after a bout of strep throat. The infectious nature of some mental illnesses was discovered in the past. Whenever this happens, a theory becomes predominant for a time. It will be adhered to until something else comes along to supplant it. Then the theory is forgotten until the next time some evidence emerges connecting an infection with a mental disorder. Washington believes we are currently at a critical mass with this theory. More and more clinicians and researchers are accepting this paradigm while accepting it does not displace other ideas about mental illness. Stress, genetics and all the other contributors to mental illness are still important, but so too – possibly – is infection.

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