Health&Wellness May 2021

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Vol. 18 • Issue 8 • May 2021

NUTRITION &

DIET SUPERCHARGE YOUR ENERGY LEVELS

TECH TIME CAN AN APP HELP YOU DIET?

INTERMITTENT FASTING FOCUSING ON WHEN YOU EAT, NOT WHAT

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A: “Dr. Miller makes everything very clear as to what is causing the poor health issues and what exactly needs to be done to eliminate what is causing poor health. Dr. Miller really takes the time to listen and looked at my whole health history.”

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

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MAY 2021: NUTRITION AND DIET

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CONTENTS

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FEATURES 4

Time-Based Diets: The Science Underlying Intermittent Fasting

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Teach the Importance of Good Nutrition EARLY

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Can an App Help You Diet?

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COVID and Nutrition: Eat Well, Stay Healthy

26

Keeping Up With COVID-19 K

30

idney Stones: Stay Hydrated to Avoid Painful Condition

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.

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COLUMNS 11

FITNESS & PHYSICAL THERAPY It's All About Choices

12

ELDER LAW How to Pay the Bills When You Can No Longer Sign the Check

16

INTEGRATIVE MEDICINE Mindful Eating for a Healthy Mind and a Healthy Body

18

FAMILY DOC Catch Up on Your Child's Vaccinations

DEPARTMENTS 20

EVENTS CALENDAR

22

FOOD BITES

24

PET HEALTH

28

NATURE'S BEAUTY: Sagebrush

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

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FROM TANYA J. TYLER

EDITOR Dear Friends, Nutritionists often compare the body to the engine of a car, and the food we eat is the fuel. Our diets and eating habits can either make us feel full of energy and vitality, or they can make us feel sluggish and vaguely unwell. You’ve heard the adage “You are what you eat,” and it’s true. If you eat a healthy diet with lots of fruits and vegetables, you will find you’re fit and feeling fantastic. But if your diet consists of fast food and junky

snacks, you won’t feel so great. It’s never to late to try to make life improvements. Why not take this time to make a pact with yourself to eat better and, in turn, feel better? Your Health & Wellness is at stake. Do it for life.

Here’s to your health, Tanya

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TIME-

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BASED DIETS:

THE SCIENCE UNDERLYING INTERMITTENT FASTING

By J. Matthew Thomas, Ph.D., Department of Internal Medicine, Division of Digestive Disease and Nutrition, and Julie S. Pendergast, Ph.D., Department of Biology, University of Kentucky

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

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hen you think of the word diet, you probably think about reducing the amount of food you eat or cutting back on certain foods, such as fats or carbs. These diets may work by regulating what you eat. However, a new kind of diet is gaining popularity. This new trend, which includes intermittent fasting and time-restricted feeding, focuses on when you eat, not what you eat. These time-based diets are exciting since they don’t restrict you from indulging in your favorite foods – as long as you eat them at the appropriate time of day.

Time-based diets come in several iterations.

During intermittent fasting, you move back and forth between fasting (eat nothing or very little) for one or more days and eating whatever you want for several days. The two most common intermittent fasting diets are alternate-day fasting, which is one day of fasting and then one day of eating, and the 5:2 cycle, which is five days of eating followed by two days of fasting.

In human clinical studies, both methods are as effective at improving cardiovascular health, weight loss and insulin sensitivity as typical diets that continuously cut calories.

The science behind intermittent fasting involves metabolic switching. Prolonged periods of fasting cause your body to burn fat instead of storing it. Fasting also reduces inflammation.

Long-lasting inflammation, which is common

in individuals who are overweight, damages the body, so reducing inflammation can benefit health and longevity. Studies in animal models have shown intermittent fasting can even improve brain function, increase lifespan and protect against age-related diseases, such as cardiovascular disease and cancer.

Another time-based diet, called timerestricted feeding, is when you consume all your meals during 10 or 12 hours during the daytime. There are no late-night snacks with time-restricted feeding. The rationale for this diet comes from studies of circadian rhythms.

Circadian rhythms are your daily or 24-hour cycles. These rhythms control when you feel tired, when you want to wake up and when you feel hungry. They also control the processes that regulate your body weight, blood sugar and cholesterol. Ideally, your circadian rhythms should be in sync with the world around you.

In other words, you should be eating and exercising during the daytime and sleeping and fasting at night. Time-restricted feeding works by syncing your eating pattern with the world around you.

Studies performed in animal models have shown time-restricted feeding is extremely effective in improving health. Restricting eating to 10 or 12 hours a day, when the animal subject is awake and active, causes weight loss

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and improves body weight, blood sugar and cholesterol. What is even more exciting is timerestricted feeding has these great health benefits even when the animal is eating a diet high in fat. Thus, animal studies suggest time-restricted feeding could be an effective dietary intervention even without changing what you eat.

Recently, the effectiveness of time-restricted feeding has been tested in clinical studies of A new people. These studies have shown increasing dieting overnight fasting intervals is associated with weight trend loss, body fat reduction and improvements in focuses regulating blood sugar and cholesterol. The evidence on when suggests restricting the you eat, eating window to earlier in the day is more effective not what. than later in the evening.

Scientific evidence is accumulating to demonstrate time-based diets are effective in improving metabolic health. If you hate counting calories or cutting out your favorite foods, a time-based diet may be for you. Be sure to check with your primary care provider about undertaking one of these diets.

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TEACH THE IMPORTANCE OF GOOD NUTRITION EARLY

By Harleena Singh, Staff Writer A healthy, nutritious diet helps children grow and learn. It also helps prevent weight-related diseases, such as diabetes and obesity. Children need different amounts of specific nutrients at different ages. They need to eat three meals a day and have healthy snacks in between. The more active your child is, the more calories he or she needs. Here are some ways to encourage your child to follow a nutritious diet: • Limit junk food and fast food.

• Use less fat, salt and sugar. Substitute healthy cooking oils such as canola for butter or margarine.

• Offer fat-free milk or water instead of sugary fruit drinks and sodas. If you child likes juice, ensure it is 100 percent juice without any added sugars.

• Serve more low-fat milk and milk products such as fat-free yogurt. Or try soy drinks

enriched with calcium and vitamin D if your child cannot digest lactose.

• Steam, boil, broil or grill food instead of frying them.

• Serve fresh, frozen or canned salmon, light tuna and shrimp.

• Choose healthy proteins such as eggs, nuts and lean meats.

Make sure half of what is on your child’s plate consists of fruits and vegetables. A fun, easy and tasty way to ensure your children are eating enough fruits and vegetables is to serve a variety of colors at each meal. For example, blueberries, carrots and red bell peppers are all different colors and they are all good for your overall health.

Replace at least half of the refined grains you may normally eat, such as pasta, bread and rice, with whole-grain foods. Serve whole-grain cereals and bread; these are high in fiber. Include quinoa, whole-wheat bread, oatmeal and brown rice in your family’s diet. Limit refined grains and try to eat more bran.

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YOUR DILIGENCE NOW WILL PAY OFF AS YOUR CHILDREN GROW AND LEARN When it’s snack time, offer healthy alternatives such as pears, sliced apples and celery sticks or whole-grain bread served with peanut butter, low-fat cheese or soynut butter. Instead of cake or cookies, snack on unsweetened, fat-free yogurt or sugar-free ice pops. Choose fruits and vegetables instead of chips or French fries.

Involve your children in meal planning and preparation. Together you can cook large batches of stew or soup and freeze them as a time saver. This helps teach children healthy ways of cooking. Sit down and eat with your child. Family meals eaten together help you bond better. Don’t eat in front of the TV. Have everyone put their phones away so you can have a conversation.

Every small change in your family’s eating habits and physical activity can have a huge impact on your children’s health. Start by setting a good example with your own diet and food choices.

INVOLVE YOUR CHILDREN IN MEAL PLANNING AND PREPARATION.

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CAN AN

APP HELP YOU DIET?

By Dr. Tom Miller, Staff Writer Developing a healthy lifestyle has become quite popular, and with it has grown the availability of several apps, fitness trackers and smartwatches that monitor your food consumption and exercise activity.

Apps compliment the current technology and programs available for improving our health and lifestyles. Programs that can be used on an iPhone or Androidbased smartphones allow us to monitor or track our thinking, behavior and habits. They are sophisticated enough to track motor and physical activity as well, in addition to what we consume.

These all aid our efforts in maintaining a healthy life.

Among the most popular features of some diet apps is the ability to record food intake and view the nutritional value of the food you eat. Some apps have barcode scanners, workout trackers, meal/nutritional planners, recipe links and group support forums. These diet apps may be synced with other health apps and devices, including Google Fit, Apple Health, Garmin or even your handy Fitbit.

When it comes to nutritional value, nutrition apps can help you

eat properly by tracking calories, controlling your eating habits and providing tips on the nutritional value of foods. Among the apps that provide this service is the Noom Coach, which educates users on how to eat healthy food and how to maintain this behavior. FoodDiary is another popular app that records meals and water intake, monitors calories consumed and burned and even allows you to select a fitness program; it will also monitor its implementation. Fatsecret can autocomplete entries, scan product codes and even recognize product photos. The app can create graphs and compare calorie intake and

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Apps are helpers, but motivation, accountability and discipline must begin with the user.

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You’re competing only with yourself. You can improve your score by eating healthy meals, exercising and drinking water.

APP continued from Page 7

nutrients throughout the week.

Lifesum is one of the better apps because it integrates many aspects for the user. It seems to encompass all aspects of a healthy lifestyle so you can learn how your diet integrates with other habits to ultimately help you reach your health and fitness goals. It’s also incredibly flexible and works with any diet, from keto to paleo to highprotein, low-carb. Each user achieves a Life Score that serves as a source of motivation. You’re competing only with yourself. You can improve

your score by eating healthy meals, exercising and drinking water. Lifesum’s database also maintains hundreds of recipes.

Is there evidence using a calorie-tracking app improves weight management? A recent study found people who regularly used the app MyFitnessPal lost more weight than those who didn’t. Apps are helpers, but motivation, accountability and discipline must begin with the user. There are no guarantees using a particular app will achieve your anticipated goals.

It’s really up to you.

Sources and Resources:

• Centers for Disease Control and Prevention (www.cdc.gov/mobile).

• Harvard Men’s Health Watch (www.health. harvard.edu)

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

May 2021

COVID AND NUTRITION:

EAT WELL, STAY HEALTHY KEEP YOUR IMMUNE SYSTEM GOING STRONG

By Health & Wellness Staff We’ve been on lockdown for over a year now, thanks to the COVID-19 pandemic. Confined as we are, healthful eating and good, solid nutrition have suffered a bit. A healthy immune system is an essential weapon in the battle against the coronavirus, as well as numerous other diseases and illnesses. The immune system protects you from pathogenic organisms such as bacteria, viruses, fungi and parasites. The best way to help the immune system operate at its top form is through proper nutrition. Here are some tips for making sure you stay healthy and keep your immune system working well as the pandemic continues to impact our lives: • Eat foods that will boost your immune system. Foods rich in vitamin C, such as citrus fruits, red and green peppers, broccoli and strawberries, will give your immune system a jumpstart. Vitamin C is an antioxidant that attacks harmful molecules that can damage the immune system.

• Eat foods that are a good source of vitamin E. These include almonds, hazelnuts and peanut butter. Like vitamin C, vitamin E can attack the invaders that seek to undermine your immune system.

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American Society for Nutrition (www.nutrition.org) Centers for Disease Control and Prevention (www.cdc.gov) National Library of Medicine (https://pubmed.ncbi.nlm.nih.gov/) University of Arkansas (www.agcomm.uark.edu)

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• Eat foods that are good sources of carotenoids. Carotenoids act as antioxidants, just as vitamins C and E do. Foods that have large amounts of carotenoids include carrots, kale, mango, papaya, sweet potatoes and spinach.

• Eat a healthy level of protein. The cells in the immune system rely on protein to function and to remain strong. Protein-rich foods include chicken, Greek yogurt and egg whites.

• Make sure your meals emphasize whole grains, vegetables and fruits.

Canned and frozen fruits and vegetables provide the same nutrients as fresh.

Choose low-sodium canned vegetables and fruits canned in juice or water.

And since you’re probably not as active as you may have before the pandemic struck, serve smaller portions to combat weight gain.

• Try to avoid purchasing frozen dinners; most of these are high in sodium, fat and calories. Likewise, limit your purchases of chips, sodas, cookies and ice cream. Think of them as once-in-a-while treats, not staples of your diet.

When you go shopping for these healthy ingredients, be sure to wear your mask, use hand sanitizer to wipe down the cart or basket and continue to maintain social distancing. Online shopping has become more popular and more efficient so you may want to try that option so you don’t have to go out.

Once you get your groceries home, there’s no need to wipe them all down.

Just gently rinse fresh fruits and vegetables under cold, running tap water.

Scrub uncut firm produce with a clean vegetable brush, even if you don’t plan to eat the peel. Store and refrigerate the items according to the standard guidelines.

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IT 'S ALL ABOUT

CHOICES

By Karla Balcirak Article Provided by Body Structure

My cookbook, It’s All About Choices, was written about 17 years ago. It’s hard to believe that it has been that long and we now have adult children that practice the same values found in this book. While a lot of changes have happened in the last several years, the science behind leading a happier and healthier life has not.

“Being from south Arkansas, I have a true appreciation for all things comfort foods: fried chicken, fried okra, mashed potatoes, white bread… you name it. At the age of eighteen, I was fortunate enough to find my soul mate Kevin Balcirak who transformed my eating habits totally.

Before him, I did not even know how to boil water. The first meal I ever made for Kevin was fried chicken, consisting of oil, flour, and a skillet...no spices! He ate the meal reluctantly and then had to lie down with the most severe stomach pains. Out of self-defense, he taught me healthy ways to prepare meals. Over the years, I have obtained a selected repertoire of healthy recipes.

Being married to a personal trainer for thirteen years when I initially wrote the book, now 30 years, has not been easy. Imagine having a drill sergeant around twenty-four hours a day. I have always heard things like “I saw you eat that double fudge brownie, now drop and give me twenty!” or “Don’t stop! I have ninety year-old women who can do more push-ups than that!” Being truly rebellious person that scenario did not fly for long. The upside of having a personal trainer as a spouse is the opportunity to stay fit and maintaining a somewhat healthy eating lifestyle. Most importantly, it has increased my awareness of proper food choices for not only myself, but for my family, too.

Quickly after becoming a mom, my goal was to provide my children with the knowledge about healthier food choices. The remarkable thing is my three children ages eight, seven, and three already question the value of the food they are eating, asking “Mommy, is this apple good for you?”. It is truly amazing how early they pick up on these things with such simplicity and understanding. After teaching my family these healthy eating choices, I decided I wanted to provide this information to as many people as possible by writing this cookbook – which was long overdue, but took over two years to complete.

Throughout the years, so many of our personal training clients would request some of the recipes I had cooked for my husband. Of course, the meal was prepared the day before and he would take it to work in a container, so it was comforting to know that the meals still looked appetizing enough for people to want to know what my recipes were.

When so many clients started to ask me about healthy eating habits and other diets such as Atkins, Nutrisystem, Paleo, Keto, Mediterranean, etc., I decided to incorporate my recipes with others I had found to coincide with one purpose: making healthy choices. I read every diet book and recipe book I came across to gain more knowledge. Thanks to one of our personal trainers, I was introduced to Living the GI Diet

by Rick Gallop that drastically improved and even changed my view of healthy eating. It was through this book that I developed a better understanding of the glycemic index, initially created by David Jenkins,

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a professor at the University of Toronto that studied diabetics for 15 years when he discovered that certain carbohydrates raised blood sugar levels faster than others. This realization allowed him to create a measurement system of carbohydrate quality that took into account the rate at which carbohydrates break down and release glucose, aka sugar. After reading a ton of information that was both data ridden and overwhelming about the glycemic index, I decided that my new goal was to present this added information to people that was easier to understand WITH ALL and implement in their own lives. I now base most of my recipes on the glycemic index and have done THE DIETS my own research to determine how my recipes and IN THE recommendations, along with following a regular exercise routine, would actually make a difference WORLD, THE in people’s lives and their overall health. The results OVERALL were remarkable and each individual in the study lost GOAL IS TO approximately 5.5 pounds of body fat. Not only did I believe the system I developed was working, but I FEEL GOOD was confident that it was less difficult to implement AND LEAD A and easy to stick to.

HEALTHIER At Body Structure we are continually working to implement these ‘Healthier Eating Choices’ to all LIFE. of our Body Structure members. The bottom line is that with all the diets in the world, the overall goal is to feel good and lead a healthier life. For long-term results nutritional education, nutritional strategies, and determining related emotional triggers for unhealthy eating habits are the three key components to know and understand. Body Structure offers a nutritional coaching strategy that guides individuals through these components and teaches them how to choose quality foods and eating habits that lead to lifelong change, reduction of body fat, inflammation and the risk of disease.”

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Elder Law.

HOW TO PAY THE BILLS W H E N YO U C A N N O LO N G E R S I G N T H E C H E C K

By Mikel D. McKinley, Attorney All estate plans should have flexibility built in to allow for an easy, guardianship-free transition in decision making when you can no longer pay your own bills. Let’s face it, almost all of us will experience substantial loss of financial capacity in our elder care journeys due to a decline in memory or mobility.

Although there are variations, a good plan design relies on (1) financial durable powers of attorney; (2) joint accounts; and (3) living trusts to allow a trusted family member or a professional to step in and get your bills paid when you can’t. In this way, a guardianship court proceeding can be avoided.

Durable Powers of Attorney (DPOA).

Arguably, the most important estate planning document you should have is the Durable Financial Power of Attorney. “Durable” refers to the fact that the POA does not become ineffective upon your mental

incapacity. Not all POAs are created equal. It is vital that the POA is drafted in a way that will allow your agent to act on your behalf in all matters you would otherwise be inclined to act on your own behalf.

Traditionally, many estate planners would put provisions in the POAs that were meant to be protective, but instead were harmful to the principle. An example is a limitation on the agent’s ability to make gifts. This limitation can be problematic if you find yourself in a position where you need to do crisis Medicaid planning. Another problematic provision makes the POA a “springing” POA. This means the POA doesn’t become effective until you become incapacitated. At that point the POA “springs” into existence. This can be problematic due to treating physicians’ hesitation to sign letters giving your intended agent the power to manage your finances.

Joint Accounts (Not in Trust).

By naming a trusted family member or friend on your checking account as a joint owner, there is no transitional problem in having a trusted person take over bill paying. Upon your passing, probate will be avoided because of the account’s survivorship element. The trusted person should not be

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For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | May 2021 listed as an agent under POA because upon your passing, probate will result because the authority of an agent under POA terminates at death.

It is best to only name the trusted person on your checking account in order to limit your exposure to his or her creditors and marital issues.

The trusted joint account owner should sign a sharing agreement to only sign checks for your best interests and, upon your passing, to share the account in accordance Arguably, the with your estate planning wishes.

most important

Living Trust.

The assets in a living trust will automatically escape guardianship document you upon the trust maker’s incapacity.

The problem is how to quickly should have is the empower the successor trustee’s authority to act when the trustee has Durable Financial lost capacity so the incapacitated trustee’s bills can be paid. The Power of Attorney. easiest way to empower the successor trustee to act without delay is to have the incapacitated trustee resign. If the incapacitated trustee cannot sign a resignation, then his/her agent under POA can sign it. This is permitted because all the financial POA forms we prepare contain a power to allow the agent to sign a resignation form on behalf of the principal when the time comes.

An alternative, especially for our clients with chronic conditions, is to amend the trust to appoint your most trusted person as a co-trustee to

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take actions now. All financial institutions holding trust assets will have to be notified of the amendment. The agent under POA may also act to amend the Trust to appoint a Co-Trustee, if that becomes necessary.

Asset-Type Concerns Keep in mind that the living trust only affects those assets whose ownership is titled in the trust. These assets are usually land, personal effects, bank and credit union assets, mutual funds in brokerage accounts and stock and bonds. Vehicles and boats almost always escape probate because of the administrative rules governing them. Therefore, they are not usually placed into a trust. As a result, the financial POA will be called into action to handle vehicles and boats when you lose capacity.

IRAs are governed by IRS rules, which require them to be individually owned. They cannot be owned by a living trust, but a trust can be named as a death-time beneficiary. The problem is how to make sure the annual required minimum distribution (RMD) for IRA owners over 70 1/2 years of ago is withdrawn after the owner has lost capacity. Here again, the agent under POA will be called into action to arrange for the RMD withdrawal.

Conclusion It is best to be prepared, as the Scout motto advises. In planning for incapacity, you must accept the fact that one or more persons whom you trust must be appointed as agent under the Durable Power of Attorney, joint owner on a checking account, and as successor or co-trustee of your living trust. They should understand their role and should be asked, probably in writing, to take actions in your best interest and in keeping with your estate-planning wishes.

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Activities. Events. Physical Wellness. Great Food.

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“IT’S NOT MAGIC, IT’S CHOOSING TO CHANGE.” Fred Wohlstein made one choice that would alter his life forever.

He was severely overweight, taking numerous blood pressure medicines, and at risk of diabetes. At the suggestion of his nurse practitioner, Fred joined the Diabetes Prevention Program at Barnstable Brown Diabetes Center. The DPP focuses on changing old habits and making better lifestyle choices, from eating to exercise. In less than a year, Fred lost 25% of his total body weight, stopped requiring blood pressure medication, and, most importantly, embraced a commitment to a healthier lifestyle that he can stick with for life.

Fred is proof of The Power of Advanced Medicine.

Read Fred’s story at proof.ukhealthcare.com

AN ESTIMATED 1.1 MILLION KENTUCKIANS HAVE PREDIABETES Could you be one of them?

If you or a loved one are among the estimated 1.1 million Kentuckians with prediabetes, we can make a difference. At the UK Barnstable Brown Diabetes Center, our professional lifestyle coaches take a personalized approach to empowering you to make the lifestyle changes needed to prevent or delay the onset of Type 2 diabetes.

What is prediabetes?

Before people develop Type 2 diabetes, they almost always have “prediabetes,” which is characterized by elevated blood glucose levels that are not yet high enough to be diagnosed as diabetes. Risk factors include high blood pressure, lack of exercise, obesity, family history, age, gender and ethnicity. Many people with prediabetes will develop diabetes if no action is taken.

Learn your risk, save your life To learn more about how you can get on the path toward a healthier future, visit dpp.ukbbdc.org or call 859-323-7391 to attend an information session about our National Diabetes Prevention Program.

84% Percentage of prediabetes cases that are undiagnosed.

88 million Estimated number of Americans who have prediabetes.

6th Diabetes is the 6th leading cause of death in Kentucky and the United States.

Know your risk. Take the quiz.

Visit test.ukbbdc.org to take a short, six-question quiz to see if you are at risk for prediabetes. Knowing can save your life.

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Integrative Medicine.

MINDFUL EATING FOR A HEALTHY MIND AND A HEALTHY BODY What you eat and how you eat are both important factors in determining your overall health.

What to eat?

The world’s leading nutrition researchers are sending a very clear public health message based on the best scientific evidence available.

To promote health, prevent disease and extend life, half of your food servings should come from fruits and vegetables.

For more than 70 years, the Department of Nutrition of the Harvard School of Public Health (HSPH) has conducted rigorous scientific research on the relationship between food and health.

HSPH researchers agree the healthiest eating plan includes a wide variety of fruits and vegetables, focusing on a rainbow of colors (dark green, red, yellow, orange) to provide abundant amounts of anti-oxidants and phytonutrients, both known to have special healthpromoting and disease-preventing properties. HSPH researchers created the Healthy Eating Plate as a science-based guide that

recommends a dietary approach to protect against cancer, heart disease, high blood pressure, digestive problems and other chronic medical conditions.

These same researchers published results from the world’s oldest and largest ongoing health research projects, the Nurse’s Health Study and the Health Professionals Follow-up Study.

Comparing dietary protein sources, they found high dietary animal protein intake, especially from processed red meat, was linked to earlier death. Higher plant protein intake was linked to longer life.

These life span differences were most striking for individuals with at least one lifestyle risk factor, such as smoking, physical inactivity, obesity and alcohol use.

These research results are clearly illustrated in the protein section of HSPH’s Healthy Eating Plate, which advises you to favor fish, poultry, beans and nuts while limiting red meat and cheese and completely

avoiding bacon, cold cuts and other processed meats.

This message was dramatized by the World Health Organization’s International Agency for Research on Cancer (IARC), which classified processed meat as a carcinogen (something that causes cancer).

Processed meats include hot dogs, ham, bacon, sausage, and some deli meats. It refers to meat that has been salted, cured, fermented and smoked to preserve or flavor it. IARC also classified red meat (beef, pork, lamb and goat) as a probable carcinogen (something that probably causes cancer).

How to eat?

Mindfulness is the world’s leading behavioral, mind-body practice for promoting health, managing stress-related chronic conditions and enriching your experience of being alive. Mindful eating and food preparation can be an important ingredient in your overall practice of mindful living and can enhance your overall relationship with

food – its production, distribution, preparation and consumption.

Those with eating-related conditions such as overweight, obesity, anorexia nervosa, bulimia, binge-eating disorders, body image disorders and night-eating syndrome can also benefit by including mindful eating in an overall treatment plan.

Mindful eating.

A useful review of the various ways to conceive of hunger is offered by Jan Chozen Bays in her book Mindful Eating – A Guide to Rediscovering a Healthy and Joyful Relationship with Food. Based on her work as a pediatrician and mindfulness meditation teacher, she helps patients and families re-connect with health-promoting, physiologically based hunger signals and avoid the temptation of false appetites. Bays describes seven types of hunger.

1. Eye hunger. Your emotional appetite and physical hunger are strongly influenced by sight and visual presentation.

ABOUT MIND BODY STUDIO Mind Body Studio

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

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For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | May 2021 To avoid overeating and to satisfy eye hunger, intentionally appreciate the visual appearance of your food as you begin to eat.

2. Nose hunger. Remember how you begin salivating at the smell of food? Much of your sensation of taste comes from your sense of smell rather than your taste buds. Honor this aspect of your eating experience by focusing on the smell of the food you are about to eat.

3. Mouth hunger. So many of your preferred tastes are socially conditioned from your family and acquired eating habits. How would your food taste with less sweet, salty or spicy condiments? Can you eat with curiosity, openness and experimentation as you add more or less of different spices and seasonings? Observing your eating experience this way can put you in charge of your food consumption. You are less likely to be a victim of your old habits and preferences.

4. Stomach hunger. Abdominal rumbling and growling may suggest hunger when the body doesn’t need to eat. These sensations may reflect stress, anxiety or an artificial eating schedule you may have developed out of social convenience more than physiological need. Listen to overall hunger cues before trusting stomach hunger.

5. Cellular hunger. This is the underlying physiological need being addressed by hunger and eating. Becoming more attuned to your body through body scan meditation and other mindfulness practices can put you back in touch with this deeply physiological true hunger.

6. Mind hunger. Your food choices may sometimes be driven more by advertising and fad diets than your true body needs.

Pay attention to your food as you eat.

Avoid eating while watching television.

If you typically eat with family, practice attending to mind hunger by eating some meals alone and really tuning in to the full experience – physical, mental and emotional.

7. Heart hunger. Your eating choices may sometimes be driven by a desire for comfort foods and feeding emotional needs that you can address in a healthier way. A hot bath with candlelight, journaling, talking with a good friend or walking in nature are low-calorie/highnutrition options for feeding heart hunger.

Practical, ancient meditation practices and modern scientific research can be combined to help you achieve a healthy mind and healthy body through mindful eating.

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Resources: • A detailed description of Mindful Eating Instructions can be found on my website at www.mindbodystudio.org/?page_id=1503 • The Nutrition Source, Harvard School of Public Health (the No. 1 nutrition resource worldwide) www.hsph.harvard.edu/nutritionsource • Mindful Eating – A Guide to Rediscovering a Healthy and Joyful Relationship with Food by Jan Chozen Bays, M.D.

About the Author Dr. John Patterson is past president of the Kentucky Academy of Family Physicians and is certified in family medicine, integrative holistic medicine, mind body medicine, yoga therapy and mindfulness-based stress reduction. He is on the family practice faculty at the University of Kentucky College of Medicine, Saybrook College of Integrative Medicine and Health Sciences (Pasadena) and the Center for Mind Body Medicine (Washington, DC). He operates the Mind Body Studio in Lexington, where he offers mindfulness classes and integrative medicine consultations. He can be reached through his website at www. mindbodystudio.org.

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C ATC H U P O N YO U R C H I L D’S

VACCINATIONS The pandemic paused many things, including keeping up with your child’s regular vaccination schedule. Some parents were understandably reluctant to take their children out of the house to get their checkups and vaccinations during the pandemic. The good news is you can get back on track.

By Jennifer Batten, APRN Family Practice Associates of Lexington The Centers for Disease Control and Prevention (CDC) has created a vaccine catch-up schedule so you can work with your primary care physician to design an efficient vaccination plan for your child(ren). The CDC reported in May 2020 that fewer children were receiving their vaccines. One study showed only half as many childhood shots had been given in 2020 as there had been during the same time period in 2019.

But now that the infection rate of COVID has decreased, you can bring your child in to see their pediatrician to assess what vaccines they need immediately. Vaccinating babies is

especially important because they are vulnerable to various life-threatening infections. Your pediatrician will assess if your child is still within the recommended age range for the vaccines they missed. Sometimes individual circumstances make some vaccines more critical than others. Children who have heart or lung problems face a higher risk from respiratory illnesses such as the flu. Children with certain underlying medical conditions, such as sickle cell disease or diabetes, should be vaccinated against pneumococcus promptly. Infants in daycare will need early protection against rotavirus, which spreads quickly through daycares.

Vaccines are important not only for keeping your child(ren) well, but they also decrease the spread of disease and thus help the general population stay healthy. For example,

children are immunized against rubella to protect pregnant women. Adults and teens who are vaccinated against pertussis protect more susceptible babies. Diseases that were once rare could reemerge if large numbers of children aren’t vaccinated against them.

The CDC recommends vaccination against 16 life-threatening diseases. Children should begin receiving their vaccines early in life.

These vaccinations include hepatitis B, DTaP (diphtheria, tetanus and pertussis), MMR (measles, mumps and rubella), IVP (protects against polio) and varicella (protects against chicken pox). In addition, most children should receive a flu shot each year.

And what about you, Mom and Dad? Are you caught up on your screenings as well? You may have put off your mammogram, pap smear

May 2021

or colonoscopy while in isolation, but now you can (and should) set up an appointment to get them done. You can also discuss with your primary care physician other necessary screenings, such as a prostate cancer screening for men age 50 years and older (or 40 years for African-American men) and bone density testing for women age 65 years and older.

Adults need some vaccinations, too – including the varicella zoster vaccine for shingles and the pneumococcal vaccine for pneumonia. Now that it’s available, be sure to get both COVID-

19 vaccinations on schedule (research is still going on for a COVID-19 vaccine for children younger than 16 years).

We’ve put it off long enough. Let’s all get caught up on our vaccines and preventative care!

About the Author Jennifer Batten, APRN, is originally from Cynthiana, Ky. She is married to her 8th grade sweetheart and has two daughters. Jennifer received her bachelor’s degree in nursing in

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2004 and her master’s degree from Eastern Kentucky University in 2017. She worked for over 12 years as a neonatal, nursery, pediatric and ICU nurse. Jennifer enjoys pediatric medicine, preventive medicine, urgent care, weight management and women’s health.

She can see patients of all ages. Jennifer is available for new patient visits and preventive adult visits, as well as annual physicals and routine office visits. She will see patients primarily at our Brannon Crossing office at 615 East Brannon Road.

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

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events MAY 2021

ongoing Daily

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

Mondays

Post-partum Support Group with Sarah Wylie Van Meter Every Monday at 11:00am Attending this group will give birth parents a time and safe place to feel supported and be in community during their postpartum time journeys. Those who join will be in attendance to each other and to themselves as we exchange ways to care for our own bodies, our emotions, our babies, and our partnerships. Babies of all ages and stages are welcome. Come with or without your baby/babies and don’t fret if you arrive late.

Donations-based class. Centered Studio, 309 N. Ashland Ave. Suite 180 in Lexington.

Mondays

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

Donations-based class.

mutt strut JUNE 25

www.lhsmuttstrut.com

Guess what’s back? One of our largest, annual fundraising events. This year’s Mutt Strut will be held in-person at Keeneland on Saturday, June 5th, from 8am 10am and we know your dogs are more than ready to strut their stuff!

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

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

lace up!

Check out our online race calendar, featuring hundreds of local running events every month:

www.healthandwellnessmagazine.com

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

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

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Saturdays

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

COVID-19 UPDATE: due to social distancing requirements, the market as temporarily relocated to the Rupp Arena parking lot. For details, please visit lexingtonfarmersmarket.com.

HOSTING A HEALTHY EVENT IN CENTRAL KY? Share with our readers by e-mailing details to: brian@rockpointpublishing.com

Eligibility Requirements:

Free Mammograms and Pap Tests

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

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

no Medicaid, or no private health insurance)

Nanotechnology Targets Food at the Molecular Level

of processed meat a day is associated with a 44-percent increased risk of developing dementia. But their findings also show eating some unprocessed red meat, such as beef, pork or veal, could be protective: People who consumed 50 grams a day were 19 percent less likely to develop dementia. Some people were three to six times more likely to develop dementia due to wellestablished genetic factors, but the findings suggest the risks from eating processed meat were the same whether or not a person was genetically predisposed to developing the disease. The study, titled “Meat consumption and risk of incident dementia: Cohort study of 493,888 UK Biobank participants,” was published in the American Journal of Clinical Nutrition. It is believed to be the first large-scale study of participants over time to examine a link between specific meat types and amounts and the risk of developing dementia.

Scientists are trying to create specially designed particles to control the chemical reactions that make food palatable and enjoyable. They are working on manufacturing food that tastes salty without the health risks of adding salt and bread that contains healthy fish oil but without any fishy aftertaste.

Nanotechnology is an emerging technology that creates and uses materials and particles at the scale of a nanometer – one billionth of a meter. Working with such small particles allows scientists to create materials and products with improved properties. Nanotechnology can help create many innovative food products and applications that change the way we process, preserve and package foods, such as designing smart packaging that can monitor the condition of foods while they are stored and transported. Israeli scientists found coating packaging paper with nano-sized silver particles combats bacteria such as E. coli and extends product shelf life. Most nanotechonological developments remain at the research and development stage for now. One big caveat in these endeavors is the negative reactions people already have against genetically modified foods. Another concern is concern whether ingested nanomaterials will migrate to different parts of the body and accumulate in certain organs, such as the liver and kidneys.

Source: Science Daily (www.sciencedaily.com)

Vegan Diets Improve Liver Function

Worldwide, the prevalence of dementia is increasing, and diet as a modifiable factor could play a role in that increase.

British scientists, using data from nearly 500,000 people aged 40 to 69 years, discovered consuming a 25-gram serving

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Processed Meat Consumption Linked to Increased Risk of Dementia

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Source: The Conversation (www.theconversation.com/US)

In patients with nonalcoholic fatty liver disease (NAFLD), a vegan diet could improve liver function, according to research published in the Journal of Gastrointestinal and Liver Diseases.

Researchers followed 26 participants with NAFLD who were on a vegan diet for six months. They tracked the subjects’ body weight, calorie intake and liver function. Results showed weight loss and improvements in liver enzymes toward normal levels. Increased consumption of plant-based foods improved antioxidant intake and gut microbiota that are beneficial to liver enzymes. These findings support plant-based dietary approaches for liver disease treatment and the prevention of associated chronic conditions including hepatitis, fibrosis, cirrhosis, or hepatocellular carcinoma.

Source: Physicians Committee for Responsible Medicine (https://www.pcrm.org/news)

May 2021

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

ONLINE

www.healthandwellnessmagazine.com

JUNE

Pet Health

JULY

Addiction

AUGUST

Health & Beauty

SEPTEMBER

Active Senior Living

OCTOBER Cancer

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pet health

TIPS FOR HELPING YOUR DOG

LOSE WEIGHT A

s a dog owner, it is your responsibility to provide a healthy and nutritious diet for your dog. It is also your job to keep your dog happy but unfortunately, many dog owners do so by overindulging their dogs with treats and high-calorie snacks. Overweight and obesity are just as dangerous for dogs as for humans, but what are those dangers?

Before you make any changes to your dog’s diet, consult your veterinarian. Your vet will be able to confirm whether your dog needs to lose weight and, if so, how much. It is extremely important that you do not just cut your dog’s daily food intake too severely because this could lead to other health issues. Several sources advise you to make small changes over time to reduce your dog’s fat and lower his calorie intake so he loses weight at a healthy pace.

Here are some simple tips for helping your dog lose weight: • Start by determining how much weight your dog needs to lose and how quickly he needs to lose it. Aim for about 3 percent to 5 percent of your dog’s body weight per month, or about 1 percent per week.

• Check your dog’s weight frequently and make adjustments – as his body weight decreases, you’ll need to adjust his feeding so he isn’t losing weight too quickly.

• If you’re not sure how to adjust your dog’s food intake, try feeding him the amount recommended for his ideal bodyweight rather than his current weight (as long as it isn’t drastically lower).

• Start feeding your dog smaller, structured meals throughout the day instead of free-

feeding or feeding two large meals.

• Switch your dog from commercial treats to carrots or slices of sweet potato – they are low calorie but more filling.

• Encourage your dog to be more active by taking him for several quick walks throughout the day and by engaging him in active play time.

• Try switching to a weight-control formula that is lower in calories and fat but will still be roughly the same amount of food your dog is eating.

A few things you can look for in dog food for weight loss: Your dog’s basic nutritional needs won’t change with his body weight. They will need more protein and fat as a puppy than as an adult, but throughout your dog’s life, their minimum requirements remain largely the same. This means you’ll need to be extra careful when shopping for weight-loss dog food to make sure you’re reducing your dog’s total calorie intake without negatively affecting his nutrition.

Here are some things to look for in a dog food for weight control: • Above-average protein. Protein is the most important nutrient for any dog, regardless of

Before you make any changes to your dog’s diet, consult your veterinarian.

“ONE-STOP SHOPPING” size, but extra protein will help him build and maintain lean muscle mass, so look for a higher-protein recipe that contains about 30 percent protein or more.

• Low-to-moderate fat content. Your dog needs a minimum of 8 percent fat in his diet, but the average dry dog food contains about 16 percent fat and the average canned food has 23 percent. Aim for something between 10 percent and 15 percent to help your dog lose weight.

• Below average calorie content. The average calorie content for dog food is about 400 calories per cup, so look for something with below-average calorie content.

• Wholesome, natural ingredients. Whole-food ingredients are the most digestible for your dog, so look for real animal proteins rather than byproducts, whole grains or grain-free carbohydrates, fresh fruits and vegetables and real animal-based fats.

Take time to learn and get a better understanding of your dog’s minimum nutritional needs and how to meet them while also helping him lose weight. If you’re still not sure where to start, check online for top dog foods for weight loss.

• Large Dog-Only Pool • Grooming • Vet Services • Long & Short-term Boarding • Large Play Areas • Convenient Weekday & Weekend Daycare Hours • Centrally-located in Downtown Lexington •

(859) 255-2275 UptownHounds.com

Helpful Online Resources: • The best diet for dogs (www.toddcaldecott.com) • Non-GMO Ingredient Pet Food - NUTRO™ • The Very Best Diet for Dogs, According to Vets (www.msn.com) • Best Dog Food: How to Know What’s Right for Your Dog (www.akc.org)

SHEABELPETS.COM • 859.320.0274 2568 Richmond Rd, Lexington, KY 40509

KEEPING UP WITH

COVID-19

AS THE VACCINES BECOME MORE AVAILABLE, BE AWARE OF SIDE EFFECTS AND THE IMPORTANCE OF GETTING BOTH SHOTS

By Health & Wellness Staff

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Vaccinations against COVID-19 are ratcheting up in an effort to stem the tide of the pandemic.

Here is some important information about side effects of the shots and why you need to get BOTH doses of either the Pfizer or Moderna vaccine: • The vaccine does NOT give you COVID-19. It helps your body prepare to fight against infection.

• When a vaccine requires two shots, the first shot helps your body recognize the virus and gets your immune system ready to fight it. The second shot strengthens that initial immune response. You are not considered fully vaccinated until after you receive your second dose.

• Side effects are more likely to occur after you receive a second dose. They are a good sign! They show your immune system recognizes the virus spike protein from the first dose of the vaccine and is responding. These side effects usually fade after a couple of days. If they do not, be sure to contact your doctor. Of course, not everyone will have side effects. If you don’t, that doesn’t mean the vaccine isn’t working.

• Second-dose side effects include headache, fever, fatigue and body aches, according to the Centers for Disease Control and Prevention (CDC). More serious side effects, such as a severe allergic reaction, are very rare. Take acetaminophen or ibuprofen to ease these symptoms (but don’t take these medications before you get the shot).

Don’t push yourself if you have any reactions. After your second shot, get plenty of rest and drink lots of fluids.

Make a difference in

your community and in someone’s life.

Volunteer to Drive.

• With the Pfizer vaccine, you must wait 21 days after the first dose to get the second dose. For the Moderna vaccine, you must wait 28 days. Missing the exact timeline for these vaccines may or may not change how effective they are. It is possible to get sick in between doses. Studies are still being conducted on this issue and what happens if you don’t get the second shot at all. In clinical studies, Pfizer’s vaccine was 52 percent effective after the first shot and 95 percent effective after the second one.

• You cannot interchange the vaccines. If your first shot was a Pfizer vaccine, be sure your second shot is a Pfizer vaccine as well. There are no studies on the efficacy or safety of receiving vaccines from different manufacturers.

• You still need to wear a mask, wash your hands and practice social distancing even after you’ve received both doses. They’re still studying how well the vaccines reduce the spread of the virus, and it usually takes your body at least a few weeks to build immunity after receiving the vaccine. You could still carry the virus and pass it along to others.

• You can safely interact in small groups with other people who are fully vaccinated. If you have friends and family who aren’t fully vaccinated yet, the CDC says you can see them indoors without wearing masks or social distancing as long as they are at low risk for COVID-19.

• The CDC says even vaccinated people should still stay home and avoid traveling if possible. This is likely to change in the future.

• If you develop COVID-19 symptoms, talk to your healthcare provider and consider getting tested.

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

Volunteers are needed right now to provide rides to seniors and adults with visual impairments. Help provide safe, convenient transportation for some of our city’s most vulnerable, so that they can continue to get to essential appointments without fear of Covid infection.

ITN will provide personal protective equipment and training.

A driving and criminal background check is required.

The vaccine does NOT give you COVID-19.

Even one ride makes a difference!

Call 859-252-8665

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

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B E A U T Y

SAGEBRUSH Symbol of the West is versatile and vibrant

By Tanya Tyler, Editor Health&Wellness Out West, sagebrush is ubiquitous. These woody, herbaceous, evergreen plants are well-known pieces of the landscape.

They are found across large portions of the Great Basin, a range that extends northward through British Columbia’s southern interior, south into Baja California and east into the western Great Plains of New Mexico (where I live now), Colorado, Nebraska and the Dakotas. The various species have wonderful, melodious names: Artemisia scopulorum (alpine), tridentata (basin), bigelow (bigelovii), birdfoot (pedatifida), longleaf (longifolia), michauxiana. They also have colorful names: black, blue, gray, silver, white.

According to the U.S. Forest Service, the generic name for sagebrush, Artemisia, comes from the name of the Greek goddess Artemis.

The scent of sagebrush wafts over the land where it is the predominant shrub. It presents gray stems and twigs. Younger twigs are hairy while older twigs are covered in a fragile bark that falls off easily. Many sagebrush trunks are stunted and twisted, but where there is deeper soil and more water, the trunks grow straighter and taller. Drought-resistant big sagebrush is normally about 4 feet tall, but it can grow to about 15 feet tall under the right conditions.

Sagebrush, especially the tridentate variety (the state flower of Nevada), is surprisingly versatile. It was often used as a source of fuel by pioneers heading West and by the Native populations that knew the land so well. Tea can be made from different parts of the plant.

Its bark can be used to make ropes, cloth, mats and baskets. Fiber from the inner bark has been used to make paper. Livestock and wildlife do not generally eat it because its foliage tastes bitter, but sagebrush is a mainstay in the diets of antelope and mule deer,

especially in the winter when other food such as prairie grass is covered in snow.

Sagebrush has great medicinal properties as well. Native populations used it for smudging ceremonies, which were performed to purify and cleanse their dwellings. Its vapors are purported to be good for such ailments as rheumatism, headaches, toothaches, coughs and fever. A decoction of the leaves is espoused as being a good treatment for the digestive system. Fresh or dried sagebrush leaves are used to treat pneumonia and bronchitis. It can be used as an antiseptic wash for cuts, wounds and sores. A tea made of the leaves has been used to treat vomiting and diarrhea; it is also used as an antidote for poisoning. Some Native peoples chewed sagebrush leaves to ease stomach gas.

Sagebrush has adapted well to its sometimes harsh conditions of cold desert and sandy soil. A major threat to existing sagebrush ecosystems is wildfire. Cattle farmers

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Sources: • Lower Valley Assembly (www.lowervalleyassembly.us) • Natural Medicinal Herbs (www.naturalmedicinalherbs.net) • U.S. Forest Service (www.fs.fed.us)

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30

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May 2021

HEALTH SPOTLIGHT

KIDNEY STONES STAY HYDRATED TO AVOID PAINFUL CONDITION Kidney stones are hard deposits made of mineral and salts that form inside the kidneys.

Kidney stones are very common. There are more than 3 million cases of the disorder every year in the United States. They occur more frequently in men. Kidney stones can last for several weeks or months. If left untreated, they can be dangerous or even life threatening.

According to the Mayo Clinic, kidney stones are hard deposits made of mineral and salts that form inside the kidneys. They can affect different parts of your urinary tract, such as the bladder, not just the kidneys. The stones form when urine becomes concentrated and minerals such as calcium, oxalate, cystine, xanthine and phosphate Most of the crystallize and adhere. Most of the time kidney stones can be passed without time kidney invasive measures, although doing so can be quite painful. For larger stones or stones can stones that become lodged in the urinary tract, the main recourse is to remove be passed them surgically.

Your diet, weight, some medical without conditions, dehydration and certain invasive supplements and medications that cause high uric acid can make you more measures. prone to developing kidney stones.

They usually show no symptoms unless they move around inside the kidney or pass into the ureter, the tube that connects the kidney to the bladder. If the stone lodges in the ureter – usually one that is 5 millimeters or larger – it may block the flow of urine and make the kidney swell.

Symptoms of kidney stones include severe, sharp pain in the side and back; pain that radiates to the lower abdomen and groin; or pain

or a burning sensation when you urinate. You may feel nauseated or vomit. Your urine may also be cloudy, brown or bloody; this is a clear sign that you should contact your doctor at once. Fever and chills may indicate an infection. To relieve mild kidney stone pain, take ibuprofen.

Imaging, ultrasound and computerized tomography are the tools your doctor will use to see if you do indeed have a kidney stone. Your doctor may have you urinate through a strainer so you can catch any stones you pass. Analyzing them will reveal what the stones are made of and help your doctor decide on a plan of action to prevent the development of future kidney stones. You may receive an alpha blocker to help relax the muscles in your ureter and allow you to pass the stone. There are some alternatives to surgery. Lithotripsy uses shock waves to break the kidney stone into smaller pieces that can be more easily expelled from the body. Percutaneous nephrolithotomy is a procedure in which a kidney stone is removed through a small incision in the skin. Kidney stones may also be removed with a ureteroscope, an instrument that is advanced up through the urethra and bladder to the ureter.

Preventative measures include drinking plenty of water to stay hydrated. You will know you have optimal kidney function when your urine is clear or pale yellow. Losing excess weight and eating a low-protein, low-sodium diet with adequate calcium decreases your chances of developing kidney stones.

Sources

• Mayo Clinic (www.mayoclinic.org) • Medicine Net (www.medicine net.com) • WebMd (www.WebMd.com)

May 2021

&

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

NEW

• Family Practice • Pediatrics • Internal Medicine • Primary Care for your entire family!

Hamburg Pavilion Location

Brannon Crossing Location

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615 East Brannon Road, Ste. 100

Lexington, KY 40509

Nicholasville, KY 40356

859.278.5007 www.fpalex.com

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