Health&Wellness March 2018

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Vol. 15 • Issue 6 • March 2018

COSMETIC SURGERY

ALSO INSIDE Weight Loss and Body Shaping

Fillers around the Eyes

Liking Who You Are

7 Most

Popular

Types of Plastic Surgery

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MARCH 2018: COSMETIC SURGERY

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CONTENTS 10

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FUNERAL Support Groups Help Families Heal When Someone Dies

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YOGA It’s a Stretch: Don’t Fall for These Yoga Myths

19

FAMILY DOC Questions to Ask Before Having Surgery

22

NATURE'S BEAUTY Jackfruit

Dr. Tom Miller Harleena Singh

COLUMNISTS/GUESTS Jeff Zutant

PERSONAL TRAINING Breathing: the Secret to Pain-Free Strength Training

LEXINGTON HEALING ARTS ACADEMY

Joey Tucker, Funeral Director MILWARD FUNERAL DIRECTORS

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MASSAGE Having Surgery?

Consider Massage to Help You Recover

STAFF WRITERS Angela S. Hoover Jean Jeffers

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COLUMNS 9

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March 2018

Lauren Weaver, RYT 200

FAMILY VISION Sensory Integration Important for Balance

LEXINGTON HEALING ARTS ACADEMY

Wesley W Johnson, M.D.

FAMILY PRACTICE ASSOCIATES OF LEXINGTON, P.S.C.

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SENIOR LIVING Liberty Ridge Offers Residents a Comfortable, Faith-Based Environment INTEGRATIVE MEDICINE Mindfulness and Inner Beauty

Lucy Hendricks

LEXINGTON HEALING ARTS ACADEMY

Dr. Rick Graebe, FCOVD

FAMILY EYECARE ASSOCIATES AND VISION THERAPY

Bruce Maples, Sales & Community Outreach Coordinator LIBERTY RIDGE

John A. Patterson MD, MSPH, FAAFP MIND BODY STUDIO

ROCK POINT PUBLISHING

FEATURES

DEPARTMENTS

7 Most Popular Types of Plastic Surgery

20

Events Calendar

8

Massive Weight Loss Calls for Body Contouring

27

Food Bites

12

Cosmetic Procedure Trends for 2018 Will Reshape, Restore, Prejuvenate

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In The News

14

When Cosmetic Procedures Go Wrong

16

Liking Who You Are

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Brian Lord / Publisher Kim Blackburn / Sales Representative Jennifer Lord / Customer Relations Specialist Barry Lord / Sales Representative Anastassia Zikkos / Sales Representative Kim Wade / Sales Representative Janet Roy / Graphic Designer

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dwelln healthan -calendar.html /race

FROM THE

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:

Hello, Friends, Cosmetic surgery is a personal choice to reshape, reduce remold or otherwise alter a body part. That’s a pretty broad definition; there are numerous types of cosmetic surgeries that work on areas from head to toe. It is amazing to consider how many innovations have been made in this field since plastic surgery was first performed in 1917 on a sailor who was injured while manning guns aboard a war ship. Sir Harold Gillies used skin grafts from undamaged areas on the man’s face to reshape it and thus became known as “the

Purple Patch Innovations

Health&Wellness is a proud product of

R AC E E N I L ON ENDAR C A L essmagazine.net

EDITOR

WEBSITE & SOCIAL MEDIA PROVIDED BY

father of plastic surgery.” In this issue we’ll look at different types of cosmetic surgery, including body contouring, and invite you to consider the psychological factors involved in having cosmetic surgery. The most important thing is to remember to love yourself and realize we all have an inner beauty that will shine brightly if we but let it.

Here’s to your health,

Tanya

859-368-0778 e-mail brian@rockpointpublishing.com © Copyright HEALTH&WELLNESS Magazine 2018.

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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March 2018 | Read this issue and more at www.healthandwellnessmagazine.net |

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7 POPU TYPES MOST

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For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | March 2018

ULAR S

SPECIALTY RESTORES, RECONSTRUCTS, ALTERS THE BODY, IMPROVES APPEARANCE

of Plastic Surgery

By Harleena Singh, Staff Writer

Plastic surgery is a specialty involving the restoration, reconstruction or alteration of the body. There are two main categories of plastic surgery. One is reconstructive surgery, which includes craniofacial surgery, hand surgery, microsurgery and the treatment of burns.

Reconstructive surgery aims to reconstruct a part of the body or improve its functioning. The second type of plastic surgery is cosmetic or aesthetic surgery that aims to improve appearance.

Here are some popular types of plastic surgery: 1. Liposuction This entails the removal of fat deposits. Using a tube inserted beneath the skin, fat is sucked out using a vacuum-like device. The procedure is often performed on the abdomen, buttocks, hips, thighs and upper arms. Recovery times range from one to four weeks, but it may take up to six months for all the swelling to go down. This is an extremely popular cosmetic surgery procedure, highly sought after by men as well as women.

2. Rhinoplasty Commonly called a nose job, rhinoplasty is the reshaping of the nose to make it bigger or smaller, to

narrow the span of the nostrils or change the angle between the nose and upper lip. People typically need one to three weeks to recover from rhinoplasty.

3. Breast Augmentation Also called augmentation mammoplasty, enlarging the breasts uses saline- or siliconefilled implants. It is the top cosmetic surgery procedure among women. It requires only a few days of recovery time, although the American Society of Plastic Surgeons (www.plasticsurgery.org) recommends no physical contact with the breasts for three to four weeks.

the top layers of the skin, leaving softer, newer layers. Dermabrasion is usually used for acne scars, age spots, crow’s feet, growths or lesions on the skin and sun-damaged skin.

Recovery time is typically two to six weeks, but the face may have a red tint for up to three months.

4. Tummy Tuck Beer guts may be associated more with men, but women by far have more abdominoplasty procedures. During the surgery, extra fat and skin are removed and the abdominal muscles are tightened. Patients need two to six weeks of recovery time.

5. Facelift or Rhytidectomy In this procedure, excess fat is removed and muscles are tightened before the skin is redraped. It takes 10 days to three weeks to recover from a facelift. Sun exposure must be limited for several months.

Other procedures commonly done along with facelifts include nose reshaping, forehead lifts or eyelid surgery.

6. Dermabrasion Wrinkles and facial blemishes are literally rubbed out by a high-speed, rotating tool that scrapes away

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7. Hair Transplantation or Restoration This procedure is used to improve baldness. Hair is moved from an area of thick growth to a SURGERY Continued on Page 11

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March 2018 | Read this issue and more at www.healthandwellnessmagazine.net |

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MASSIVE WEIGHT LOSS CALLS FOR BODY CONTOURING PROCEDURES HELPS ALTER SHAPE OF THE BODY

By Jean Jeffers, Staff Writer

tummy tuck to correct an apron of fat hanging over the abdomen; or an abdominoplasty to remove Weight loss, particularly massive weight loss (MWL), may excess skin hanging over the pubic region. On the lower body, give a person a new lease on life, creating motivation for increased contouring trims excess skin socializing, providing new efforts and tissue on the buttocks and thighs. Arm lifts do the same for at work and perhaps bringing an that part of the body. exciting new lifestyle.

Having a good board-certified There is a downside to plastic surgeon is required for MWL, which comes in the successful body contouring, says “Call Today About Our Winter Move-In Specials!� form of redundant skin and fat the ASPS, because the process everywhere on the body. After

– Bruce A. Maples requires a lengthy commitment MWL, the skin and tissues usually lack the elasticity to keep that may take as much as three years, including recovery. There a shapely figure and reduced are risks and complications body size. Body contouring, a with body-contouring surgery. procedure that alters the shape These include heart disease, of the body, provides relief from bleeding disorders, infection, this condition. With the surgery wound dehiscence (separation comes a reduction in the excess of incision) and deep vein fat the weight loss produced. thrombosis (blood clots in the According to the American legs).

Society of Plastic Surgeons :( Regulating caloric intake, (ASPS) (www.plasticsurgery.

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March 2018

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–COLUMN PROVIDED BY–

MASSAGE

Lexington Healing Arts Academy 859.252.5656 | www.lexingtonhealingarts.com 272 Southland Drive, Lexington, KY 40503

Having Surgery?

CONSIDER MASSAGE TO HELP YOU RECOVER

By Jeff Zutant Surgery, while often a necessity, can be a traumatic event, causing pain and discomfort to the body. Research indicates many patients descend into chronic post-surgical pain.

This is any pain that lasts two to three months after a surgical procedure. The question has to be asked: How can you manage chronic pain until your body has had a chance to recover from a surgical procedure?

While pain management is often a varied and multi-piece puzzle, massage should always be considered as part of

the plan. With a few modifications to normal massage methods, anyone can safely receive a post-surgery massage and benefit from its use in pain and anxiety management. Indeed, postsurgical massage isn’t just for pain alone. Massage may help reduce inflammation, drain lymphatic build-up and reduce pressure on achy joints. All are great results for post-surgery care.

Knowing all the benefits of postsurgery massage will probably leave you wondering, “When can I begin to receive massage?” It is true that an hourlong, full-body massage is generally not possible directly after a surgical

Lymphatic massage works with the lymph system of the body to drain excess fluid.

Visit us online to learn more!

procedure. But receiving a 15-minute hand/foot massage is very safe and is still useful for reducing systemic pain and anxiety. A massage therapist can gently work the hands and feet of a surgical patient, potentially helping them relax and unwind. This also tricks the body into ignoring some of the pain it might be sensing.

One to two weeks after the procedure, after conferring with your doctor, a post-surgical patient can begin to receive longer massages.

If the client can lie comfortably on a massage table, a trained massage therapist would be able to administer the massage in a more routine fashion.

While taking into account the surgical site, the LMT will adjust the pressure and speed of the massage to meet the needs of the healing body. If the patient cannot lie on the table in a traditional fashion, the LMT can use bolsters and props to make the client as comfortable as possible.

One form of massage to consider post surgery is lymphatic drainage.

Lymphatic massage works with the lymph system of the body to drain excess fluid. It uses a very light touch and can be very relaxing. It can aid in the healing process by helping reduce swelling in the body and around the surgical site. Since the lymph system functions with the immune system, a session of lymphatic drainage can help boost the body’s lowered defenses.

All these potential benefits are available to post-surgical patients. If you have a surgical procedure scheduled and you’re curious about using massage as a pain management tool, your first step would be consulting your doctor and surgeon. Next, you can contact the clinic at Lexington Healing Arts Academy at (859) 252-5656 ext. 1 for help in finding the perfect massage therapist for your post-surgical pain management. LHAA has been

providing massage to the Lexington area for nearly 20 years and has a myriad of experienced LMTs ready to help you.

Sources 1. Crombie IK, Davies HT, Macrae WA. Cut and thrust: Antecedent surgery and trauma among patients attending a chronic pain clinic. Pain 1998;76 (1–2):167–71.

2. Clarke H, Woodhouse LJ, Kennedy D, Stratford P, Katz J. Strategies aimed at preventing chronic postsurgical pain: Comprehensive perioperative pain management after total joint replacement surgery. Physiother Can 2011;63(3):289–304 3. Accessed at: https://www.livestrong. com/article/512608-lymphaticdrainage-massages-for-faces/ 4. Accessed at: https://www. amtamassage.org/articles/3/MTJ/ detail/3529/go-with-the-flow-manuallymphatic-drainage 5. Accessed at: https://www.livescience. com/26983-lymphatic-system.html

About the Author Jeff Zutant is a licensed massage therapist (LMT) and a staff member at Lexington Healing Arts Academy.

Beyond his role as massage therapist Jeff coordinates the academy's compliance efforts including student retention and placement.

About Lexington Healing Arts Academy LHAA is a licensed, accredited school offering career education and services in Massage, Personal Training, and Yoga.

FUNERAL

–COLUMN PROVIDED BY–

Downtown: 159 North Broadway | 859.252.3411 Southland: 391 Southland Drive | 859.276.1415 Man O'War: 1509 Trent Boulevard | 859.272.3414 www.milwardfuneral.com

Support Groups Help Families Heal When Someone Dies

by Joey Tucker, Funeral Director, Milward Funeral Directors Someone you love has died and you are now faced with the difficult, but important, need to mourn.

According to Alan D. Wolfelt, Ph.D, Director of the Center for Loss and Life Transition “Mourning is the open expression of your thoughts and feelings regarding the death and the person who has died. It is an essential part of healing.”

The grief journey is often frightening, painful, overwhelming, and sometimes lonely. With hope the following tips from Dr. Wolfelt will help you as you move toward healing in your personal grief experience.

Realize your grief is unique.

No one will grieve in exactly the same way. Your experience will be

influenced by the relationship you had with the person who died; the circumstances surrounding the death; your emotional support system; and your cultural and religious background. Don't try to compare your experience with that of other people.

Talk about your grief.

Express your grief openly. By sharing your grief, healing occurs and often makes you feel better.

Speak from your heart, with caring friends and relatives who will listen without judging. Avoid persons who are critical or who try to steal your grief from you.

Expect to feel a multitude of emotions.

Experiencing loss affects your head, heart, and spirit. So you may

The grief journey is often frightening, painful, overwhelming, and sometimes lonely.

experience a variety of emotions as part of your grief work. Confusion, disorganization, fear, guilt, relief, or explosive emotions are just a few of the emotions you may feel. As strange as some of these emotions may seem they are normal and healthy.

Allow a search for meaning.

You may find yourself asking, "Why did he die? Why this say?

Why now?" This search for meaning is often another normal part of the healing process. Healing occurs when questions are posed, not necessarily when answered.

Allow for numbness.

Feeling dazed or numb when someone dies is often part of your early grief experience. This numbness serves a valuable purpose: it gives your emotions time to catch up with what your mind has told you.

This feeling helps create insulation from the reality of the death until you are more able to tolerate what you don't want to believe.

Treasure your memories.

Memories are one of the best legacies that exist after someone loved dies. Treasure them. Share them. Recognize that memories may make you laugh or cry.

Be tolerant of your physical and emotional limits.

Your feelings of loss and sadness will probably leave you fatigued, unable to think clearly and make decisions. Respect what your body and mind are telling you. Nurture yourself. Get daily rest. Eat balanced meals. Lighten your schedule.

Make use of ritual.

The funeral ritual does more than acknowledge the death of someone loved. It helps provide you with the support of caring people. Most importantly, the funeral is a way for you to express your grief outside yourself.

Embrace your spirituality.

If faith is part of your life, express it in ways that seem appropriate to you. Allow yourself to be around people who understand and support your religious beliefs.

Move toward your grief and heal.

The capacity to love requires the necessity to grieve when someone loved dies. You cannot heal unless you openly express and embrace your grief. One way to do this is attending a support group, a program designed to help people cope with their loss.

Milward Funeral Directors will host a Support Group the third Tuesday of every month between March and October 2018 at 6:15 pm at its 1509 Trent Boulevard, Lexington location. The Support Group is open to the public without cost or obligation.

About the Author Joey Tucker has been serving the Lexington community as a funeral director for Milward Funeral Directors since 2007 and has been a licensed funeral director since 2002. Milward is the 37tholdest continuously operated family business in the United States which operates three locations in Lexington.

Joey can be reached at 859-252-3411.

For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | March 2018

SURGERY continued from Page 7

bald area. In a single session, more than 1,000 hairs may be moved. These hair moves are permanent, which means no long-term care is necessary. Most hair transplants result in successful hair growth. Depending on the technique used, several visits to the surgeon over 18 months may be required to restore your mane to its former glory.

If you are interested in any of these surgeries, be sure to talk to a board-certified plastic surgeon about what each procedure entails, including precautions and recovery time.

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There are two main categories of plastic surgery.

References: • Florida Medical Clinic (www.floridamedicalclinic.com) • How Stuff Works (https://health.howstuffworks.com) • Mayo Clinic (www.mayoclinic.org) • Medical News Today (www.medicalnewstoday.com) • Only My Health (www.onlymyhealth.com)

About the Author Harleena Singh is a 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+.

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We see you – and we’re here to make your life exceptional.

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Cosmetic Procedure Trends for 2018 Will Reshape, Restore, Prejuvenate FLEXIBLE FILLERS AND THREADS ARE USED IN DIFFERENT TYPES OF SURGERIES

By Angela S. Hoover, Staff Writer Plump, augmented lips and blood techniques were all the rage in 2017 for cosmetic surgery. While many of last year’s trends will carry over into this year, 2018 will bring new procedures. Here are a few of them: Micro-Botox Popular in Europe, micro-Botox injects more superficially in the dermal layer of the skin and in smaller quantities than normal Botox treatments.

This will decrease pore size and oil production and smooth skin.

Fillers Microfiller injections in areas with wrinkles stimulate the body’s production of collagen for a longer-lasting effect. There are different injectable fillers, including growth factors, nanofat (fat transfer) and platelet-rich plasma (PRP). Each has its own texture and variety of thickness and bounciness. This year, choosing the right combination of less obvious fillers will be highlighted. “We foresee more flexible fillers that ‘bend’ when the face animates, as well as longer-lasting filler options,” said William H. Truswell, M.D., president of the American

Academy of Facial and Reconstructive Surgery.

It’s also predicted fillers will increasingly be used around the eyes to shape the area by restoring lost volume to the upper and lower eyelids.

Threads The practice of lifting the face and body with threads continues to improve. Threads with surface changes such as barbs, cones or knots catch onto the skin and stimulate collagen. The area looks great immediately and over time the lifting effect gets better.

Prejuvenation Patients in their 20s and 30s who do not yet see wrinkles, sagging or spots are getting rejuvenation treatments as a preemptive measure to prevent aging from ever happening.

Prejuvenation treatments include neurotoxins to stop forehead creases, lasers to stimulate collagen production and small facelifts to (theoretically) prevent the need for a larger, more obvious surgery in the future.

Probiotic Skincare Although more research is needed, some patients are seeing big improvements with probiotic products that promote the growth of healthy bacteria in the skin and help maintain the natural skin flora.

… fillers will increasingly be used around the eyes to shape the area.

PRP Platelet-rich plasma is used to improve skin tone, texture and wrinkles and promote hair growth. In this procedure, a patient’s blood is drawn and spun in a centrifuge to extract the PRP, which is then injected or applied topically.

The latest PRP application is called the vampire breast lift. PRP mixed with hyaluronic acid, nanofat or a saline solution is injected into the breast, giving the same effect as wearing a pushup bra.

Breast Reduction In the early 2000s, larger breasts were a trend, but today patients request smaller breasts. The Laser Bra Lift is a scalpel-free laser-assisted breast reduction procedure. “It creates a full,

perky look,” said Grant Stevens, a Los Angelesbased plastic surgeon. “It’s essentially an internal bra.” Stevens pioneered the two-hour procedure after noticing lasers affect breast tissue similarly to facial tissue, giving them improved elasticity and smoothness. Instead of removing and discarding excess skin from the breast, the skin is treated with a CO2 laser.

Labiaplasty and Vaginal Rejuvenation Labiaplasty, the process of reshaping the labia for aesthetics and/or comfort, increased by 23 percent in 2016 and has been steadily rising ever since. Vaginal rejuvenation has also been increasing. The in-office procedure uses lasers to help tighten skin by stimulating collagen.

Body Reshaping Cryolipolysis, or freezing fat, can help reshape the body. The nonsurgical procedure kills fat cells, and over the course of several weeks, body fat diminishes. No downtime is associated with the procedure. Sculpted sixpack abs can be achieved with a high-definition liposuction that combines muscle-group contouring with a traditional liposuction procedure.

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When Cosmetic Procedures Go Wrong RISKS ARE ASSOCIATED WITH DIFFERENT SURGERIES

By Angela S. Hoover, Staff Writer Cosmetic procedures can entail surgery, lasers or injections. All come with risks. Approximately 0.5 percent to 4 percent of all patients have some sort of problem. Although this is a small percentage of negative outcomes, when considering nearly 15 million procedures were performed in the United States in 2013, this means there were at least 600,000 patients who had problems, if not more.

“Adverse events are supposed to be reported to the Federal Drug Administration,” said Dr. Clark Schierle, a board-certified plastic surgeon who is director of aesthetic surgery at Northwestern Specialists in Chicago. “That being said, it is limited by the fact that such reporting is voluntary and may not be as comprehensive as we would like.”

Some procedures are performed at spas and out-patient medical clinics by practitioners who are not plastic surgeons. “If you’re an under-theradar, non-board-certified practitioner, you’re probably also less likely to report the adverse event properly to the authorities,” Schierle said.

Doctors can take weekend courses in certain procedures and then advertise they provide those services. This includes family practitioners, dentists, nurse practitioners, gynecologists, dermatologists – almost any

specialty you can imagine. On Instagram, for instance, only 17.8 percent of plastic surgeryrelated posts in the United States and Canada appear to come from board-certified plastic surgeons; the majority are from non-boardcertified professionals, according to a study published in the Aesthetic Surgery Journal in August. Schierle was a senior author of the study.

“All you need is an M.D. to buy the filler from the company,” said Dr. Daniel Maman, a board-certified plastic surgeon in New York.

“The problem with that is they’re injecting this substance below the skin into an anatomic area that they have no idea what the underlying anatomy is.”

“A lot of these doctors are not familiar with the anatomy of the face and the muscles of facial expression – they are just out to make cash,” said Dr. Leonard Tachmes, chief of the Department of Plastic Surgery at Larkin Community Hospital in South Miami. “They do a course for a few days and off they go injecting patients, but it takes more than just learning how to inject.”

“When a plastic surgeon or ear, nose and throat surgeon injects the material, we know exactly what layer we’re in; we know where the nerves are; we know the potential pitfalls, where the dangerous blood vessels are,” Maman said.

Some patients suffer blindness for up to four months due to faulty injections near the

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crow’s feet beside their eyes. “If the product gets injected too close to the eyeball and the product migrates, it can affect the little muscles that control the focusing of the eyeball inside its bony orbit,” said Tachmes. This can cause temporary blindness.

Unlicensed physicians inject fillers or perform other cosmetic procedures. In a 2008 survey by the American Academy of Facial and Plastic Reconstructive Surgery, more than 75 percent of doctors said they knew of a medical spa with a medical director who was nowhere to be seen – not onsite performing or even overseeing medical procedures. That means a lot of risky procedures are being performed by poorly trained employees in unregulated offices.

Doctors at these spas sometimes give patients local rather than general anesthesia and end up overdosing the patients because the pain gets too intense. “Non-plastic surgeons are performing liposuction on patients in these medical spas and clinics and killing them,” said Tachmes. The patients die right there on the table from respiratory depression.

Before electing for a cosmetic procedure, research the doctor and his or her suggested plan. Make sure the doctor is either a boardcertified plastic surgeon, ear, nose and throat specialist or dermatologist. Ask which hospital the doctor is affiliated with and call the hospital to ensure the certification is current and recognized by the American Board of Plastic Surgery (ABPS), the only board recognized by the American Board of Medical Specialists (ABMS) to certify physicians for the full range of plastic and reconstructive procedures.

ABMS is a nonprofit organization that is considered the gold standard of physician certification. To be ABMS certified, a physician must have at least five to six years of approved surgical training, including a two- to threeyear residency in plastic surgery; have been in practice for at least two years; and pass comprehensive written and oral exams dealing specifically with plastic surgery. Dermatologists should be certified by the American Board of Dermatology, part of ABMS. Also ask how many of the proscribed procedures they perform a day – if it involves surgery and they schedule more than three a day, it’s likely the doctor will not be with you throughout the duration of the procedure.

Sources: • American Board of Medical Specialties (www.abms.org) • American Society for Dermatologic Surgery (www.asds.net) • American Society of Plastic Surgeons (www.plasticsurgery.org)

Before electing for a cosmetic procedure, research the doctor and his or her suggested plan.

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Body image is the mental representation you create yourself.

Liking Who You Are PHYSICAL ATTRIBUTES CONTRIBUTE TO FEELINGS OF SELF-WORTH

By Dr. Tom Miller, Staff Writer Liking who you are is a critical factor in self-esteem growth and development. Body image is a contributing aspect to understanding yourself. The term body image was first attributed to Austrian neurologist and psychoanalyst Dr. Paul Schilderin.

He wrote the book The Image and Appearance of the Human Body (1935). Society has always placed great worth on the beauty of the human body.

Human beings’ perceptions of their own bodies differ when their perceptions do not fit societal standards and expectations. Knowledge about the facts and dynamics of their personal attributes may significantly affect individuals’ psychological functioning and personal well-being.

The process of self-perception of one’s traits, attributes, body image and abilities is complex and unique for each individual. The concept of body image refers to the extent to which a person perceives facts pertaining to his or her body accurately. This perception may result either in satisfaction or dissatisfaction. Body perception involves subjective knowledge of your physical attributes and how these attributes contribute to your feelings of self-worth.

Among the critical questions in understanding body image is how a person perceives herself in

the social and interpersonal realm. Body image is the mental representation you create yourself, but it may or may not bear close relation to how others actually see you. Body image is subject to all kinds of distortion from internal elements such as emotions, moods, experiences, parental attitudes and more. It strongly influences our selfunderstanding of ourselves and how we behave.

Preoccupation with and distortions of body image are said to be widespread among American women.

These are driving forces in some psychiatric ailments, including anxiety, depression and eating disorders.

The nature and accuracy of one’s perception of real and ideal bodily attributes determine the strategies to fill this gap. Body satisfaction refers to the degree to which one is satisfied with one’s present body attributes. The level of body satisfaction determines the degree of one’s confidence, self-esteem and body dissatisfaction.

Because of significant consequences of body perception and body satisfaction, there has been an upsurge in the efforts of researchers worldwide to uncover the intricacies involved in individuals’ body perceptions and satisfaction. When puberty causes emotional and physical changes, some adolescents become unhappy with or self-conscious about various aspects of their appearance. Peers and media often play a key role for young teens with respect to the idea of the “perfect body.”

As we age, gradients of satisfaction with one’s body image may change. These can be part of the reasons individuals seek cosmetic surgery.

From a mental health perspective, this may lead to body dysmorphic disorder, a condition that may be characterized by an individual’s intense preoccupation with an imagined defect in his or her appearance. If a physical anomaly is actually present, the individual’s preoccupation with it may be markedly excessive. An individual with this condition may experience significant distress and/ or functional impairment. If this occurs, it should be discussed with the primary care physician with possible referral for a psychiatric consultation. Read more about this condition and cosmetic surgery at: https://www.webmd.com/mental-health/mentalhealth-body-dysmorphic-disorder#1.

Sources and Resources • Bovier, P.A., Chamot, E., and Perneger T.V. (2004).

Perceived stress, internal resources, and social support as determinants of mental health among young adults. Quality of Life Research. 13:161–170.

• Smolak, L. and Thompson, J.K., editors (2009). Body image, eating disorders, and obesity in youth: Assessment, treatment and prevention. American Psychological Association.

• WebMD. (www.webmd.com)

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YOGA

Lexington Healing Arts Academy 859.252.5656 | www.lexingtonhealingarts.com 272 Southland Drive, Lexington, KY 40503

Visit us online to learn more!

It’s a Stretch: DON’T FALL FOR THESE YOGA MYTHS

By Lauren Weaver, RYT 200 Yoga has gained a lot of traction in the Western world in recent years. Though it is an ancient practice, it is new to our culture and there are many misconceptions about it. If you ask five different self-identifying yogis to define yoga, you may very well get five different responses. In this article, let’s evaluate some common myths about yoga.

MYTH: You have to wear yoga pants if you go to a yoga class.

Yoga pants, which come in fun colors and patterns, are stretchy and allow movement. So do sweatpants, most gym clothing, pajamas and many other pants. The hype around

If you want to wear yoga pants, go for it! If you don’t want to wear yoga pants, no need.

yoga pants and other yoga apparel is misleading. If you want to wear yoga pants, go for it! If you don’t want to wear yoga pants, no need.

It is important to feel comfortable, physically and psychologically, in what you are wearing. If you are practicing asana or physical body exercises, choose clothing that will let your body move freely to get the most from your practice. Layers that are easy to put on and remove can be really helpful when the room temperature and your body temperature vary. What works for you?

MYTH: Yoga is just for improving flexibility.

A yoga class can improve your flexibility, build muscular strength, improve breathing, calm your mind and so much more. Classes range greatly from a challenging ashtanga class with specific poses and sequences to a calming restorative class. There are also many ways to practice yoga. The most well-known form is to practice the body exercises you would find in a yoga class, but this is really just the tip of the iceberg. The Yoga Sutras define eight components of Yoga: 1. Yama = attitudes toward our environment

2. Niyama = attitudes toward ourselves 3. Asana = body exercises 4. Pranayama = breathing exercises 5. Pratyahara = restraint of senses 6. Dharana = direction of mind 7. Dhyana = deep meditation 8. Samadhi = enlightenment MYTH: It is important to be in great physical shape to practice yoga.

Yoga practice can be good for anyone regardless of their fitness or energy level on any given day. We can use yoga to smooth pregnancy, during recovery from injuries and much more. It is important to find a style or class that works well for you.

Be sure to consult your doctor to know what is appropriate for you.

A common misconception is that you must be down on the floor on a yoga mat to practice yoga. If that isn’t comfortable for you or you are working in an office, try using a chair. In the book Chair Yoga, Edeltraud Rohnfeld provides numerous activities you can do with a chair, ranging from seated exercises to standing exercises with chair balance support for all areas of your body and even your brain.

MYTH: There is only one right way to do a yoga pose.

While there are certainly wrong things to do that can cause pain or injure your body through time, there is not a single right way to do a pose. There are as many body types as there are fingerprints. One person’s hips may be oriented so that her upper leg bones point in

different directions. The structure of the knees is such that our feet point naturally in different directions.

What feels fine for the person next to you may be totally illogical in your body.

One way to practice yoga is to practice santosha, which is translated as contentment. If you feel someone is judging you or you notice you are judging yourself, consider whether that judgment is appropriate. Then gift yourself a mantra by repeating one of these phrases from Living Your Yoga by Judith Lasater: • I commit to just being myself.

• No pain, no pain.

• Perfection is an illusion.

• I am perfect just as I am.

• I am choosing to let go of my self-judgment now.

Sources and Resources • Chair Yoga (Rohnfeld, 2012) • Living Your Yoga (Lasater, 2000) • Yoga Mind, Body, and Spirit (Farhi, 2000)

About the Author Lauren Weaver is a Yogi, Yoga Instructor and Assistant Instructor with the Yoga Teacher Training Program at Lexington Healing Arts Academy. She can be reached at Lauren.mw32@gmail.com.

About Lexington Healing Arts Academy LHAA is a licensed, accredited school offering career education and services in Massage, Personal Training and Yoga.

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Questions to Ask Before Having Surgery

By Wesley W Johnson, M.D., Family Practice Associates of Lexington, P.S.C. Before undergoing any surgery, you should ask your doctor how to prepare and what to expect afterward. The American Society of Plastic Surgeons (www. plasticsurgery.org) says you need to communicate your goals and expectations to your plastic surgeon.

And, of course, you should choose someone who is board certified by a reputable association such as the American Board of Plastic Surgery or the American Board of Cosmetic Surgery and who has a good amount of training and experience doing the particular surgery you’ve chosen.

What questions should you ask your surgeon? First you should determine if you’re a good candidate for the procedure and if your goals are achievable. Are you healthy enough to undergo surgery? Are there potential complications you should be aware of? What risks could arise during or after the surgery? Ask how many times the surgeon has done this kind of operation and find out if he or she is trained in the most current techniques. Also, if having cosmetic surgery, check out before-and-after pictures of procedures the surgeon has performed. Ask:

• What is involved in this procedure?

• What sort of prep will be done?

• What type of anesthesia will you use – local, regional or general?

• How long will the procedure take?

• How long will the benefits of this surgery last?

• Is the surgery performed in a hospital or in your office? Why do you recommend this setting?

• Is the office-based surgical facility accredited by a nationally or staterecognized accrediting agency?

Is it state licensed or Medicare certified?

Recovery is another important aspect of surgery. Ask your surgeon: • How long is the recovery period?

• Will I need any special equipment to help my recovery?

• What are some precautions for the recovery period – what am I allowed to do? What should I not do?

• How will you manage my pain post surgery?

• What are some warnings signs of problems?

• How soon will you want to see me post-op?

Your surgeon should also give you an accurate breakdown of the costs of the cosmetic surgery. You need to know whether your health

insurance company will cover it. Be aware geography makes a significant difference in surgery costs.

Visit the American College of Surgeons’ website at www.facs. org and review the surgical patient education program. There are many educational brochures for patients that answer common questions. If the surgery is elective, carefully evaluate all other options before proceeding.

Although rare, not all elective surgeries have the desired outcome.

About the Author Dr. Wesley Johnson completed his family practice residency at the University of Kentucky in November 2004, joining Family Practice Associates of Lexington in December 2004.

Dr. Johnson’s particular interests include chronic disease management, pediatrics, and aviation medicine.

Ask your doctor how to prepare and what to expect after surgery.

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MARCH 2018 Submit your healthy event listings: brian@rockpointpublishing.com

Mondays (Beginning April 2018) Mindfulness-Based Stress Reduction (MBSR)

The “gold standard” mindfulness program.

Orientation Monday night April 2nd followed by 8 Monday night sessions. Learn to promote resilience, prevent burnout, cultivate compassion and manage stress-related chronic conditions.

Instructor: John A. Patterson MD, MSPH, FAAFP Mind Body Studio 517 Southland Drive, Lexington, KY 859-373-0033. Full details at www.mindbodystudio.org/?page_id=1262. UK Wellness Program offers deep discount for UK employees, retirees and spouses.

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. 859303-6225. Pre-register 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.

Mondays & Wednesdays Lexington Area Parkinson's Support Group

Mondays and Wednesdays at 12pm Free daytime and evening discussion groups for people with PD and their care partners. Daytime meetings held the 4th Monday of each month at noon. Evening meetings held on 1st Wednesday of each

month at 6:00 pm. Both group meetings held at Crestwood Christian Church, 1882 Bellefonte Drive, Lexington, KY. For more details contact Elaine at 859-277-1040 or by email info@parkinsonslexington.com. Please visit our website atwww.parkinsonslexington.com to get more details about these meetings and other free events held by LAPSG.

Tuesdays Community Flow

your body young through chiropractic care. Free spinal screening available for anyone who attends the class. To register for the class, please call 859335-0419. Questions to pr.triplecrownchiro@gmail. com. Triple Crown Chiropractic and Wellness: 1795 Alysheba Way #4103 Lexington, KY. Free gift from the office to those who attend the class!

1st Tuesdays Lupus Support Group:

Living & Coping with Lupus

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.

The Lupus Foundation of America support groups are intended to provide a warm and caring environment where people with lupus, their family members, caregivers and loved ones can share experiences, methods of coping and insights into living with chronic illness. Imani Baptist Church, 1555 Georgetown Road, Lexington from 7:00pm– 8:00pm first Tuesday of every month. 877-8658787. www.lupusmidsouth.org.

Tuesdays Swing Lessons

Peer Support Group

Every Tuesday: 8pm–10pm at Tates Creek Recreation Center, 1400 Gainesway Dr. $5.00 per person per lesson. Call for more information: Glenn and Rosalee Kelley 859-233-9947; OR Peter and Robin Young 859-224-3388.

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.

Tuesdays & Thursdays Free "How to Stay Young" Class Triple Crown Chiropractic and Wellness offers a free class twice a week explaining how to keep

1st Tuesdays Metastatic Breast Cancer (Stage 4) A place for women living with metastatic breast cancer to meet and support each other and share tips on how to live a full life while coping with the disease. We all have hard days and need to share, but this is not a pity party. Let’s lift each other up and forge ahead with life. At the Beaumont Branch of the Fayette County Library 3080 Fieldstone Way, Lexington 7-8 pm. For information contact Gena Bigler lgbigler@gmail.com

2nd Tuesdays PFLAG Support for LGBTs and Families 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.

For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | March 2018

Wednesdays Mindfulness and Relaxation for Health

Relax the body, quiet the mind, open the heart. Arrive 6:00-6:30 and deeply relax, instruction 6:30-8:00 PM. Mobilize inner resources for promoting health and managing the stress of caregiving, burnout and chronic disease. Study and practice in a supportive group. Gentle yoga, mindful movement, deep relaxation, sitting meditation and discussion. Instructor: John A. Patterson MD, MSPH, FAAFP, Cost $10. Mind Body Studio 517 Southland Drive, Lexington, KY 859373-0033. Full details at http://www. mindbodystudio.org/?page_id=1055 UK Wellness Program offers this class free to UK employees, retirees and spouses.

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. Friday evening 7:30-9:00 PM. You may drop-in to any class- this is not a series. Cost $10 (first class free).

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

Sundays

(Jan 28 – March 18) Tango Fundamentals

2:00-3:30pm Jan 28-March 18 Learn walking, turning, partnering, musicality. No experience or partner needed. Leather soles or thick socks required. 8 week series $60 or $10 per drop-in class. Teacher Nataliya Timoshevskaya timnatevg@ gmail.com Mind Body Studio 517 Southland Drive, Lexington, KY 859373-0033. Full details at http://www. mindbodystudio.org/?page_id=214

March 3 Free Craft & Vendor Show Open to the public! Many direct sales and hand crafted exhibitors. Great

Like getting a little help from your friends®

Home Care by Seniors for Seniors

opportunity to tour the facility and to shop locally. 11am-3pm at Morning Pointe, 233 Ruccio Way, Lexington, KY.

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March 5 Diabetes support Group 11 am, Bourbon County Senior Citizens Center, 11 Legion Rd, Paris.

Open to anyone with diabetes or pre-diabetes and their support persons. Lunch can be provided for anyone age 60 and over by calling the Senior Center at 987-7453 by the Friday morning before the meeting (Sept 1). For those under age 60, call Lisa Wheat at the health department 987-1915 ext. 4117.

Call or visit website for reservations.

(606) 668-2599 ksbrown@mrtc.com www.kentuckywildflowersllc.com

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March 6 Eat, Move, Lose Weight

April 21 A Day of Mindfulness-Based

Support Group

12 – 1 pm, LFCHD 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 and to confirm the group is meeting, call 288-2446.

March 6 Freedom from Smoking class series

5:30-6:30 pm (weekly to April 10), LFCHD South, 2433 Regency Road.

Sessions are free, and 4 wks of free nicotine replacement therapies (patches, lozenges, and gum) will be provided for participants who attend all classes. To register or for more info call 859-288-2457 or email Angela.Brumley-Shelton@ky.gov.

Stress Reduction for Body, Mind and Heart

Saturday April 21st from 9AM-4PM. The goals of this retreat-like workshop are to: Promote resilience and prevent burnout from work and caretaker stress, help you mobilize your own inner resources for healing, learn safe and effective mind-body skills for managing stress-related chronic conditions, relax the body, quiet the mind and open the heart. Facilitator: John A. Patterson MD, MSPH, FAAFP. Cost $45-75 sliding scale. Location Mind Body Studio 517 Southland Drive Lexington. Pre-registration required by calling 859-373-0033 and emailing john@mindbodystudio.org.

Full details at www.mindbodystudio. org/?page_id=1262. UK Wellness Program offers discount for UK employees, retirees and spouses.

March 10 Free Craft & Vendor Show

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Open to the public! Many direct sales and hand crafted exhibitors. Great opportunity to tour the facility and to shop locally. 10am– 3pm at Hartland Hills, 1005 Tanbark, Lexington, KY.

March 24 Free Craft & Vendor Show

Open to the public!

Many direct sales and hand crafted exhibitors. Great opportunity to tour the facility and to shop locally.

10am–3pm at Legacy Reserve, 2700 Man O’ War Blvd., Lexington, KY.

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Jackfruit DO YOU KNOW JACK ABOUT THIS FRUIT?

By Tanya Tyler, Editor Health&Wellness Still looking for new fruits to try in the new year? Put jackfruit on your list.

Also known as jak or nangka, jackfruit is a member of the fig, mulberry and breadfruit family. It is native to Sri Lanka and India, where it was first cultivated about 6,000 years ago but is nowadays regarded with disdain as a poor person’s fruit. The jackfruit tree has hundreds of individual flowers and fleshy petals. As the largest tree-borne fruit, one jackfruit can weigh as much as 80 pounds and be 35 inches long. The Jackfruit Company (www.thejackfruitcompany. com) says a single jackfruit tree yields two to three tons of fruit each year. There are two varieties of jackfruit, varikka and koozha. They are distinguished by the characteristics of their flesh.

The varikka variety has a slightly hard inner flesh when ripe, and the inner flesh of the ripe koozha is soft. Jackfruit is the national fruit of Bangladesh. It also grows in Vietnam, Thailand and Malaysia. The tree’s bark has an orange color that was traditionally used as a dye for monks’ robes.

With a sweet, fruity aroma, reminiscent of pineapple, mango and banana, jackfruit is delicious and very versatile. It is eaten raw out of hand or cooked in dishes such as stew or curry.

The traditional Southern India breakfast dish called idlis combines jackfruit and rice wrapped in jackfruit leaves. The juice is used in various drinks, and the edible seeds are either boiled or roasted with salt and hot chilies. The seeds are doubly nutritious because they contain potassium, calcium and iron. They are also ground

B E A U T Y

into flour. Jackfruit candy is made by grinding jackfruit into a paste, spreading it over a mat and letting it dry in the sun. Another popular treat is sliced jackfruit mixed with shaved ice.

Jackfruit has been described as a main meal and dessert all rolled into one. It’s also a good source of dietary fiber and is sometimes used as a substitute for meat.

Jackfruit is quite nutritious. It is high in magnesium, vitamins A, C and B6, antioxidants and other cancer-fighting phytonutrients, including lignans, isoflavones and saponins. Jackfruit contains no saturated fat or cholesterol and is low in sodium and calories. Some of its healthy benefits include an ability to enhance immunity, fight free radicals and improve digestion. One cup of jackfruit contains 15 percent of the daily recommended value of magnesium. Magnesium is important because it helps reduce the risk of

high blood pressure, diabetes and heart disease, while helping the body build strong bones. In addition, one serving of jackfruit contains about 6 percent of the recommended daily allowance of calcium, making it a great resource to help stave off osteoporosis. So jack up your adventurous palate and give jackfruit a try. Because of its size, abundance and ability to grow in tropical climates, jackfruit may one day become a food staple around the world. You will most likely find it in an Asian supermarket or at Whole Foods.

Sources and Resources • Dr. Axe (www.dr.axe.com) • Eating Well (www.eatingwell.com) • The Jackfruit Company (www.thejackfruitcompany.com)

Jackfruit has been described as a main meal and dessert all rolled into one.

PERSONAL TRAINING

–COLUMN PROVIDED BY–

Lexington Healing Arts Academy 859.252.5656 | www.lexingtonhealingarts.com 272 Southland Drive, Lexington, KY 40503

Visit us online to learn more!

Breathing THE SECRET TO PAIN-FREE STRENGTH TRAINING

By Lucy Hendricks Do you believe your body is only capable of low-level activities such as restorative yoga and Pilates?

Has a medical professional scared you out of ever lifting weights?

Have you tried lifting weights by yourself or with a trainer but ended up hurt and feeling miserable?

If so, let me share a secret with you.

Did you know people breathe over 20,000 times a day?

Any movement performed that many times will have an effect on the rest of the body and its ability to move and perform well.

When new clients first walk into our gym, like most people, they’re not using the right muscles to optimally breathe – just as they don’t use the right muscles when they’re first learning basic movement patterns in the beginning of their program.

Breathing sits right at the top of the hierarchy of movements that clients work on mastering, along with squatting, hinging, pressing and pulling.

The body is an amazing compensator. When the diaphragm

and core muscles are not doing their jobs, the body quickly finds a way to keep you alive, because if you can’t breathe, you’re dead.

Say HELLO to overused neck muscles, tight shoulders, a stiff lower back and short hip flexors.

It’s no wonder every new client seems to have issues with their hips, neck and lower back. Over 20,000 times a day, they’re using those areas to breathe for them.

Wouldn’t it be nice to have the work evenly distributed throughout the body so your tight, overused muscles wouldn’t have to work so hard day in and day out?

Fortunately, just as clients can retrain their bodies to pick things up with their leg muscles vs. their lower back muscles, they can also retrain themselves to use their diaphragm and core to be their primary breathing muscles.

Not only does breathing retraining help ease the most common movement restrictions and limitations, it also transfers over into the weight room, allowing clients to lift weights without hurting themselves.

Would you like your lower back, neck and knees to do the squatting for you?

Or would you like your abs, glutes and hamstrings to take over and help you have a pain- free, strong and stable squat?

If you work on your breathing, there’s no reason for you not to have a pain-free squat.

Breathing retraining is the foundation to a good strength-training program. It helps you gain access to movements that are required for you to hinge with a straight back, press without impinging your shoulder, lift without pulling your back and squat without hurting your knees.

Building a strong foundation from the beginning of any workout regimen is the key component to pain-free strength training. Lifting weights shouldn’t hurt. Not even a little bit. You shouldn’t feel miserable or in pain during the training session or the day after.

If you want to start building your solid foundation, begin by doing this one exercise once a day: 90/90 Breathing Starting Position: Lay on the ground with your hips and knees at a 90-degree angle with your feet on a stool or chair.

Directions: Push your feet straight down into the chair while slightly picking up your pelvis. You should feel the back of your thighs engaged.

Your lower back should be flat on the ground, not arched off the ground.

Place both hands on the bottom of your front rib cage below your chest.

Keep this position and begin the breathing sequence.

Breathing Sequence: Inhale silently through your nose.

FULLY exhale through your mouth.

You should feel your front ribs drop the longer you exhale (this a good thing!).

At the end of the exhale, you should feel your abdominal muscles kicking in.

Hold your air out for three to five seconds. Try to keep those abdominals on and your ribs dropped as you silently breathe through your nose.

Repeat three to five times.

The goal for this exercise is to achieve a full exhalation, get your hamstrings cooking in the back of your thighs and feel your core muscles work.

About the Author Lucy Hendricks is co-owner of Enhancing Life and Teacher at The Lexington Healing Arts Academy Personal Training Program. She is a personal trainer that takes a holistic approach to health and fitness. She looks at all factors that impact her client’s results in the gym: stress, nutrition, breathing, routine, sleep, and more. By considering the whole picture, her clients can expect to achieve sustainable results and avoid plateaus or overtraining.

About Lexington Healing Arts Academy LHAA is a licensed, accredited school offering career education and services in Massage, Personal Training, and Yoga.

FAMILY VISION

–COLUMN PROVIDED BY–

Family Eyecare Associates 105 Crossfield Drive, Versailles, KY 40383 859.879.3665 | www.myfamilyvision.com www.kentuckyvisiontherapy.com

Sensory Integration Important for Balance THREE SYSTEMS WORK TOGETHER TO KEEP YOUR WORLD IN SYNC

by Dr. Rick Graebe, Family Eyecare Associates and Vision Therapy What happened the last time you went on the Mad Tea Party ride at DisneyWorld? Did enjoy yourself initially, but as the ride went on, did you start to feel sick and disoriented?

When you closed your eyes, however, you probably felt much better. And you were immensely glad when the ride ended and you could get your bearings again.

Vision plays a significant role in balance. There are three components to balance: vision; the vestibular system, which includes the bones and soft tissue of the inner ear; and the somatosensory system. These components work together through a process called sensory integration.

Sensory integration is the way your vestibular and somatosensory systems relate to your vision. The vestibular system is like a gyroscope that helps orient us spatially. Fluid in sacs in the inner ear moves around when you tip your head and it tells you where your head is in relationship to your physical environment. The somatosensory cortex is an area of the brain that processes input from various systems in the body that are sensitive to touch.

It lets you feel your feet touching the floor or your back resting against a chair. The systems are constantly talking to each other as you move

through space, sending information to the brain about where you are and how fast you are moving.

The reason you get dizzy on the teacup ride – or have motion sickness – is the three systems are telling your brain different things. The fluid in the vestibular system whirls in one direction at a high velocity, so when you stand up, that system tells you you’re spinning. But your eyes say you are standing still. The systems don’t match up. Then the brain decides there is a neurotoxic substance in your system that must be expelled, thus causing nausea. With motion sickness, your eyes tell you you’re sitting still, not moving. But the vestibular system is getting jostled around and telling the brain you are moving. When all three systems are working in sync, motion sickness and balance problems are alleviated. Closing your eyes can help you reestablish stability.

Over time, however, the relationship between the vestibular system and vision changes. Vision stays relatively stable but the vestibular system actually changes with age. The signal from the system hyperstimulates and it takes a while for the fluid in the inner ear to settle down. This is why you probably don’t enjoy roller coasters or spinning rides as much as you did when you were a youngster. Children love high-

Some visual therapy programs help with motion sickness problems.

velocity spinning, but it’s too much for us as we get older.

Some visual therapy programs help with motion sickness problems. Often it calls for the skills of an occupational therapist, who will work with the vestibular system; a physical therapist, who will do more with midline awareness of the body; and a vision therapist, who might prescribe visual therapy or prisms to help you. The three specialists, working together,

can determine which of the systems is most at fault and plan appropriate treatment.

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

March 2018

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“With Today’s Breakthroughs, You Too Can ELIMINATE Type 2 Diabetes, Obesity, Hypertension & More!”

BEFORE TRUE HEALTH SOLUTIONS

Rick Flannery, now 57, was taking 17 medications a day. He was taking 8 Oral meds and 4 Insulin Injections daily for Type 2 Diabetes. He had Hypertension, High Cholesterol, Sleep Apnea, and Obesity, weighing over 246 lbs.

His A1c was 9.2. NOW 6.7 and OFF all meds for Type 2 Diabetes, Hypertension and Cholesterol. He’s eliminated 16 drugs a day (costing thousands a year) and he’s lost over 72 pounds!

Q: Rick, why did you go to Dr. Miller?

A: “My Type 2 Diabetes was terrible and my health was getting worse. I had High Blood Pressure and I really needed to lose weight, but couldn’t. I heard of Dr. Miller and the results he gets.”

Q: You’ve been seeing other medical doctors for your Type 2 Diabetes and Hypertension, what about Dr. Miller was different?

A: “Dr. Miller made it clear, something was not working correctly in my body. He said his approach is to uncover and reveal exactly what that is. Dr. Miller really takes the time to listen and looked at my whole health history. He makes it clear that Type 2 Diabetes, Hypertension and Obesity are being caused by something. My other doctors just didn’t take the time to do this, they never even talked about what was causing any of these. The other doctors just gave me more and more medications. I knew these were just masking symptoms and not fixing anything. Dr. Miller makes complete sense.”

Q: What does Dr. Miller do to find out what’s not working correctly inside your body?

A: “Dr. Miller doesn’t mess around.

He has an amazing blood panel lab he orders through Lab Corp.

He gets the results and does a ‘Functional Medicine’ computer assessment. It is very impressive."

AFTER TRUE HEALTH SOLUTIONS

Q: After Dr. Miller finds what is not working correctly, what’s he do?

A: “Dr. Miller takes the time and goes over everything so I understood. He takes the time to show exactly what needs done and what type of natural treatment he recommends to fix what is causing Type 2 Diabetes, Hypertension, Sleep Apnea and Obesity.

It all makes perfect sense once you see everything.”

Q: Rick, what did Dr. Miller recommend for you to eliminate your Type 2 Diabetes, Obesity and Hypertension?

A: “Dr. Miller just lays it all out so clear. He started off by seeing me every week to ensure I would eliminate the Diabetes, He has amazing instructions on life-style improvements to eliminate all poor health and then stay healthy. He just makes it all so clear and provides great printed instructions. I’m really happy with how he treats me as a client.”

Q: What are the results of your treatment from Dr. Miller?

A: “My results are great! My A1c went from 9.2 to 6.7, after 15 years on medications. I’ve eliminated all my drugs for Type 2 Diabetes, Hypertension or Cholesterol and I’ve now lost 72 pounds! I highly recommend Dr. Miller. I got my health and life back!”

I’m off all medications for Type 2 Diabetes, Hypertension, High Cholesterol and I’ve lost over 72 lbs!

Integrated Care | Nutrition | Chiropractic Dr. Mark A. Miller, DC and Associates, PLLC

(859) 223-2233

www.TrueHealthSolutionsForYou.com You have the right to rescind within 72 hours any agreement to invest in services that are performed the same day in addition to advertised free services.

25

SENIOR LIVING

–COLUMN PROVIDED BY–

701 Liberty Ridge Lane, Lexington 859.543.9449 | 800.264.0840 www.libertyridge.com

Liberty Ridge Offers Residents a Comfortable, Faith-Based Environment

by Bruce Maples, Sales and Community Outreach Coordinator Liberty Ridge Senior Living Community has a perfect place for you. Whether you’re looking for an assisted living apartment with a wonderful array of amenities from which to choose or you would like to find a Memory Care Neighborhood for a loved one dealing with dementia, you’re sure to discover just the right residence at Liberty Ridge.

Liberty Ridge’s mission is to provide high-quality affordable housing and services in a caring Christian atmosphere to area seniors. People of all faiths are warmly invited to become part of this refreshing senior living community.

Choosing to move into an assisted living apartment at Liberty Ridge is an option that is available when you feel you can no longer maintain your household on your own. Liberty Ridge is one of only three places in Lexington that are certified by the state of Kentucky to provide assisted living services to residents. You can retain your cherished independence while receiving as much help as you want or need with daily activities of living.

Liberty Ridge strives to provide you just the right amount of support and assistance in a way that allows you to remain independent and in

control of your life. Here you will have access to convenient services, security and optional personal assistance – even weekly scheduled transportation. The apartments include full bathrooms with safety features, including low-barrier walkin showers, and kitchenettes with refrigerators and microwave ovens.

No need to worry about cooking, all residents receive three quality hot restaurant style meals each day.

Trained caregivers are available to assist you 24 hours a day. Every staff member at Liberty Ridge is carefully chosen because they demonstrate a “servant’s heart,” treating every resident with genuine warmth and caring attention, helping them maintain their dignity and maximum independence.

For those who have a loved one who is dealing with memory loss, Liberty Ridge offers a sympathetic solution in its Memory Care Neighborhood. Residents live in a secure, homelike assisted living environment where their memories are cherished and their well-being is of utmost importance. Professionals trained to deal with memory loss, early-stage Alzheimer’s disease and other dementia conditions will give you peace of mind, knowing your loved one is secure and in loving, helpful hands. The staff knows how to communicate effectively

while helping residents enjoy a full life. There are no more than nine residents in the Memory Care Neighborhood, which means individual residents can receive specific, personalized attention. There are plenty of opportunities for community activities as well as a specially designed “quiet room” for tranquility and agitation reduction. Family members and caregivers are incorporated into the residents’ lives for comforting continuity, and they may also participate in support groups to share their experiences.

Liberty Ridge began as a nonprofit ministry of Eastland Church of God (which is right next door to the community) to help meet the growing need in Lexington for high-quality, affordable housing and services for retirees. It was established in 1999. Its governing volunteer board includes directors from the community. As a non-profit organization, Liberty Ridge offers the most affordable assisted living opportunity in the area, with service fees that are less than half the cost of a nursing home and flexible services – you pay only for the ones you need. Liberty Ridge is managed

by SeniorLife Solutions, Inc. Liberty Ridge is located at 701 Liberty Ridge Lane in Lexington on 30 beautiful acres that include walk-

ing paths and a duck pond. It may just be the place you’ve been hoping to find. For more information, call (859) 543-9449 or toll-free 1-800264-0840. You can also visit its Web site at www.libertyridge.com.

About the Author My name is Bruce Maples, and I am the Sales and Community Outreach Coordinator at Liberty Ridge, Lexington’s premier senior living community. I’m a veteran sales person, and have dealt with seniors and senior care organizations in a sales/advisory capacity for the past 33 years (or since 1984).

I’m a native of the Gadsden, Alabama area and a 21 year resident of Mt. Sterling, Kentucky. My wife Angie and I have two daughters, a son and three wonderful grandchildren. I’m very active in my church, serve I on the board of directors for the Lexington Area Parkinson’s Support Group, and the outgoing Secretary/Treasure for the Better Business Builders chapter of Business Networking International (BNI).

Our lifestyle here at Liberty Ridge is warm, family oriented and emotionally supportive. As we learn about our residents and listen to their life stories, we participate in their daily living experiences with caring attention. And, this does indeed make for happier and healthier senior living. bruceamaples @bruce_maples id=100012474464213

Do You Have...

Researchers Create Genetically Modified Gluten-Free Wheat Bread’s appealing texture is gluten, a group of proteins found in wheat, rye and barley. But gluten damages the small intestines of people with the serious autoimmune disorder celiac disease.

Most gluten-free bread is made from alternative flours such as rice or potato, which makes it taste and feel different from wheat bread. Researchers have found a way to genetically engineer wheat that contains far less of the most troublesome type of gluten but still has other proteins that give bread its characteristic taste and springiness. The scientists used the gene-editing technique CRISPR/Cas9 to cut selected genes from a wheat genome.

Their study focused on alpha-gliadins, gluten proteins believed to be wheat’s major troublemakers in the immune system. The researchers designed bits of genetic material that directed the scissor-like Cas9 protein to cut out 35 of the 45 alpha-gliadin genes.

When the modified wheat was tested in a petri dish, it produced an 85-percent weaker immune response, the team reported online last September in Plant Biotechnology Journal. This engineered wheat has a ways to go before it can be turned into anything marketable, says Wendy Harwood, a crop geneticist at the John Innes Center in England who was not part of the study. “This is just a really important step in maybe producing something that is going to be incredibly useful,” she said. To develop a completely safe strain of wheat for celiac patients, the researchers may need to target more of the gluten genes.

Identified: Six Genes Activate Peanut Allergy Reactions Researchers at Mount Sinai Hospital in New York City have identified six genes that activate hundreds of other genes in people who have severe allergic reactions to peanuts. This is the first study in human trials to identify genes driving acute peanut allergic reactions using a double-blind placebo-controlled approach with comprehensive sequencing of genes expressed before, during and after peanut ingestion. Importantly, the researchers studied gene expression in children over the course of their allergic reactions, allowing each subject’s reaction to be compared to their own pre-reaction state, rather than to a control group without peanut allergies. This approach allowed the researchers to accurately detect gene expression changes resulting from the reactions.

“The study highlights genes and molecular processes that could be targets for new therapies to treat peanut allergy reactions and could be important to understanding how peanut allergy works overall,” said the study’s senior author, Supinda Bunyavanich, M.D., M.P.H., associate professor of Pediatrics and Genetics and Genomic Sciences at the Icahn School of Medicine at Mount Sinai. “We still don’t completely understand everything that happens in the body during peanut allergy reactions. We can use these genes to direct our studies of peanut allergy and hopefully predict how strongly someone with peanut allergy will react.”

The research team plans to target other common allergens, such as milk and eggs, to determine if their findings may be relevant to other types of food allergy. The results were published online Dec. 5 in the journal Nature Communications.

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Date and T

INTEGRATIVE MEDICINE

–COLUMN PROVIDED BY–

Mind Body Studio 859.373.0033 | www.mindbodystudio.org 517 Southland Drive, Lexington

Mindfulness and Inner Beauty

covering the shin bone, then feeling deeply into the calf muscles and the entire left knee. Feeling the tactile sensations in each body part, one

By John A. Patterson MD, MSPH, FAAFP after the other. Feeling into the thigh muscles and the hamstrings in the back – just feeling sensations that are A mindfulness guide your practice. Close the door if student recently you share your home with a dog, cat or present. Then feeling and sensing the left hip, inner groin and gluteal area. experienced her family member. The room should be Repeat this process in the right foot, body as beautiful warm; you might need extra clothing leg and hip. during a body scan in class. or a blanket to prevent feeling cold, Direct attention to the pelvic area, You may already have a positive self- which can distract from the practice. feeling sensations in the pubic area, the image and feel good about your body.

The ideal posture for body scan is bones to the left and the right and the You may consider your body to be lying down flat on the floor or a firm bones coming together in the back at “the temple of the Holy Spirit.” Or you mattress, though you may also use the sacrum. Direct attention to the may have a negative body image, even a seated position. While sleep is not abdomen – feeling sensations of the hating your body. Whether you love the goal of the body scan, it can help belly rising and your body or hate it, you can benefit those with sleep falling with each from the body scan, a foundational issues. Ideally, you breath, allowing practice from mindfulness-based stress will remain alert the belly to relax reduction (MBSR). and awake during Whether you love your and soften.

The following script is a condensed the body scan. For Direct version of the body scan. See below for this reason, it may body or hate it, you can attention to the a link to five- and 40-minute versions be best not to use benefit from the body lower back, the I have made for my classes. We use a bed. lumbar area, and the body scan to train the mind to pay Begin with legs scan, a foundational being especially attention to the present moment, here uncrossed and kind and friendly and now, not the past or future, but not touching each practice from as you sense and moment to moment as life is actually other. Arms are mindfulness-based stress feel sensation in being lived. Your physical body is your alongside the body this area that most dependable anchor in the here without touching reduction (MBSR). does so much and now. It is always here, even though it. Feel each body work and is so your mind may be far away. Your body part in turn rather neglected. Feeling is always in the present moment, even than moving them, into the muscles, tissues, nerves, though your mind may be in the past imagining them or thinking about discs and spine and allowing those or the future. them. Feel the entire back of the body If you have a medical condition, touching the surface you are on, feeling sensations to simply be as they are without judging. Then feeling discuss your use of the body scan with gravity pulling you close to the earth. sensations in the shoulder blades your provider. If you feel restless or Close the eyes and feel the sensations and sensing the ribs coming off the agitated during the body scan, you of the breath coming in and out of the may want to open your eyes or even body. Then direct your attention to the spine and wrapping around to come together in the front at the sternum. stop the practice session and resume it left foot, feeling the toes, the top and Feeling the ribs expanding and later. It is recommended to begin the bottom of the foot, the heel and the contracting with each breath. practice with a trained teacher and a ankle. With curiosity and openness, Direct attention to the left arm and group of dedicated students. welcome any sensations that are proceed in the same manner as you present without worrying if there are practiced in the legs, from fingers, few sensations; for some people, the Body Scan Instructions palm, wrist, forearm, elbow, upper feet are relatively insensitive.

It is recommended you allow quiet, arm and shoulder. Do the same with Then direct your attention to the protected time without distracting the right arm. shin of the left leg, feeling the skin technology, except a recording to

Direct attention to the neck, feeling sensation in the front, the sides and the back of the neck, being especially kind and friendly in the way you pay attention to the back of the neck, another area of your body that is overworked and often neglected.

Direct attention to the face, feeling sensations in the chin, lips and inside the mouth. Sensing the tongue, teeth, gums, roof of the mouth, floor of the mouth and back of the throat. Direct attention to the ears, feeling both ears simultaneously. Feeling sensation in the nose as the air comes in and out of the nostrils. Feeling the air moving back and forth across the upper lip. Feeling the eyes resting in their sockets. Feeling the coolness of the air touching the face. Feeling the scalp and feeling the hair.

Feeling the entire body – quiet and peaceful. Feeling the breath – quiet and peaceful. Allow the mind to be quiet and peaceful for several minutes before opening the eyes and perhaps journaling about your experience.

Writing about your physical, mental and emotional experience of body scan can help deepen your momentto-moment awareness of your life during routine daily activities.

The regular practice of the body scan meditation can connect you to the wisdom of your body, deepen your gratitude for it and cultivate a kind and friendly relationship with it. You can practice for seconds or minutes, sitting at stop lights or standing in lines – anywhere and anytime you choose to pay attention. You may even experience your body as beautiful.

Resources • Body scan meditation – I have recorded two versions (5 minutes and 40 minutes) available at http://www.mindbodystudio. org/?page_id=1594

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 of the University of Kentucky College of Medicine, Saybrook College of Integrative Medicine and Health Sciences (San Francisco) and the Center for Mind Body Medicine (Washington, D.C.).

He operates the Mind Body Studio in Lexington, offering integrative medicine consultations and group classes specializing in mindfulnessbased approaches to stress-related chronic disease and burnout prevention. He can be reached through his Web site at www. mindbodystudio.org.

March 2018

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By Angela S. Hoover, Staff Writer

Americans Spending More Than Ever on Cosmetic Procedures Americans spend more than $16 billion on cosmetic procedures in 2016, according to a report from the American Society of Plastic Surgeons issued last summer.

The most popular procedure was wrinkle treatment injections, such as Botox, with about 7 million procedures at a national average cost of $385 each. Other popular procedures included hyaluronic acid fillers (2 million), chemical peels (1.3 million), microdermabrasion (775,014), laser treatments (656,781), breast augmentation (290,467), liposuction (235,237), nose reshaping (223,018), tummy tuck (127,633) and buttock augmentation (18,489).

A Cure for Gray Hair?

London researchers identified the gene that causes gray hair in 2016. In a study published in the journal Genes and Development in May 2017, researchers from the University of Texas Southwestern Medical Center identified the cells that cause gray hair and claimed they could potentially cure them. The protein KROX20 turns on scalp cells that became the actual hair shaft (progenitor cells), producing another protein called stem cell factor (SCF) in the process, which is essential for creating the pigment in hair color. When the researchers removed the SCF protein from cells in mice, their hair turned white; deleting the KROX20 protein made the mice go bald.

Growth Factor Controversy Growth factors (GFs) stimulate biochemical pathways that regulate cellular growth, proliferation and differentiation under controlled conditions, all of which play an important part in maintaining healthy skin structure and function.

This includes promoting collagen and elastic fibers. All these cellular, synergistic interactions of multiple GFs with other proteins in the epidermis and dermis do not exist in isolation and no single GF is a sole determinant of skin rejuvenation. After researching GFs and wound healing in the late 1980s, researchers have been exploring potential benefits of topically applied growth factors and cytokines since the early 2000s. A 2007 paper titled “Endogenous growth factors as cosmeceuticals” cited success in topical application of GFs to reverse the signs of skin aging. Ever since, skin and eye care manufacturers have enthusiastically embraced GFs. But despite all the advances, GFs are still steeped in controversy and concerns over carcinogenesis.

A legal challenge in 2015 maintained GFs were responsible for the induction of skin cancers. The suit seemed to be a test case for a larger class-action suit, but demonstrating GFs as the cause when skin cancers are common in the general population was challenging, so the suit did not progress. In addition to potential health risks, the efficacy of topical application of GFs is still uncertain. “Growth factors in skin care products are good for marketing and totally worthless when it comes to actual results,” said Dr. Matt Zirwas of Columbus, Ohio. “Growth factors are proteins.

Topically applied proteins cannot penetrate through intact stratum corneum to the living epidermis, hence they cannot stimulate growth or the production of anything. However, growth factors used in conjunction with micro-needling, resurfacing, fractional resurfacing or injection are certainly effective.”

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

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March 2018

A: 75,000

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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.

To put your health-related business in front of over 75,000 readers every month, contact:

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Brian Lord, Owner/Publisher

859-368-0778

brian@rockpointpublishing.com

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Audibel Hearing Aid Centers

Frankfort, Lexington, London, Morehead,

to schedule your appointment!

so call today!

www.CentralKYAudibel.com

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7 AUDIBEL LOCATIONS Appointments are limited