Health&Wellness September 2019 by Rockpoint Publishing

PLEASE TAKE ONE M

Vol. 16 • Issue 12 • September 2019

ADDICTION AWA R E N E S S

PINNACLE TREATMENT CENTERS: HELPING YOU CREATE AND KEEP A CLEAN AND SOBER LIFE

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

AFTER TRUE HEALTH SOLUTIONS

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

A: “Dr. Miller laid out a very clear plan of care, he makes it all very clear and started off by seeing me every week to ensure I would win and walk away from all these diseases. I’m really happy with how he treats me as a patient.” Q: What are the results of your treatment from Dr. Miller? A: “My results are great, just amazing! After just months my A1C went from 7.2 on over 14 medications a day to 5.9 off all the medications. My weight dropped over 28 pounds and now I'm off nearly every medication, from 14 a day! I highly recommend Dr. Miller. I got my health and my life back!”

“My A1c went from 7.2 on medications to 5.9 off meds! I’ve lost over 28 lbs., my Neuropathy, Hypertension, Acid Reflux and Body Pain are gone and I’ve got my energy and life back!”

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IMPROVING KENTUCKY AND BEYOND, ONE SMILE AT A TIME. Read our article in this month’s issue for tips on how to help avoid costly dental treatments.

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Health&Wellness is a proud product of

7 10

FEATURES Know the Signs of Drug Abuse COVER STORY Pinnacle Treatment Centers: Helping You Create and Keep a Clean and Sober Life

COLUMNS INTEGRATIVE MEDICINE Managing Cravings with Mindfulness

FAMILY VISION Confronting the Myopia Epidemic

MANAGING STRESS Be Happy and Flourish: Gratitude

A G M

CONTENTS

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.

Safe Ways to Manage Chronic Pain

Confronting the Drug Epidemic

FUNERAL Grief Takes Time, Energy and Effort

Parents Play an Important Role in Underage Drinking Prevention

FAMILY DOC Designing a Personal Diet and Exercise Program

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

GENERAL DENTISTRY Simple Steps to Maintain Your Oral Health

e-mail brian@rockpointpublishing.com

DEPARTMENTS 23

IN THE NEWS

EVENTS CALENDAR

NATURE'S BEAUTY

FOOD BITES

859-368-0778

© Copyright HEALTH&WELLNESS Magazine 2019. All rights reserved. Any reproduction of the material in this magazine in whole or in part without written prior consent is prohibited. Articles and other material in this magazine are not necessarily the views of Health&Wellness Magazine. Health&Wellness Magazine reserves the right to publish and edit, or not publish any material that is sent. Health&Wellness Magazine will not knowingly publish any advertisement which is illegal or misleading to its readers. The information in Health&Wellness should not be considered as a substitute for medical examination, diagnosis or treatment.

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Dear Friends, Addiction seems to touch everyone in some way or another, especially those who have a loved one struggling with substance abuse. As we celebrate and promote Health & Wellness, we feel part of what we must do is to inform and educate our readers about various types of addiction, but we don’t leave you hanging hopeless. We are pleased to feature Pinnacle Treatment Centers in this issue, a place where anyone with addiction issues can go to for support and treatment in the battle to achieve and maintain a sober life. Your addiction doesn’t have to define you. There is help out there. Wherever you seek it – through counseling, through a 12-step program, through a residential treatment program – the bravest step you can ever take is to ask for help. You are not alone (nor should you go it alone), and you have the power to create the life you want to live. Here’s to your health,

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Integrative Medicine.

September 2019

MANAGING CRAVINGS WITH MINDFULNESS

y our very nature, human beings are craving creatures. Cravings can occur in response to natural physiologic needs such as hunger, thirst and social contact. Cravings can also become unhealthy habits in response to emotional cues such as anxiety, depression, anger, grief or loneliness. Mindfulness can help us take control of our wants, needs, urges and cravings so we can stop being controlled by them. Our choices can become more intentional. Our lives can become healthier and happier. Lifestyle and Health. Our health is largely dependent on the lifestyle choices we make. We can choose to sit and look at a screen or stand and move. We can consume healthy, nutritious food and liquids in amounts that satisfy physiologic needs and maintain healthy weight or we can choose unhealthy food and drink or overeat to satisfy psychological needs. Psychological cravings drive unhealthy lifestyle choices. We can learn to see this process and regain control over our health and happiness. Some Thoughts Are Untrue. Our minds generate thousands of thoughts every day. While many of them are necessary, constructive and helpful, most are benign daydreams and others are useless or even harmful. We tend to believe our thoughts, even though they are often untrue. Our thoughts in response to hunger lead us to seek

food, eat food and feel good. This can be healthy and life sustaining, but the feel-good part can be a real problem if we think overeating or consuming favorite comfort foods will soothe emotional discomfort. The same applies to behaviors glamorized in movies or advertising such as tobacco and alcohol use. These can snowball into recreational drug use, addiction and problems with health, relationships and employment. Repeating these behaviors in response to stress leads to unhealthy coping strategies and potentially self-destructive habits. Mindfulness Can Change Behavior. We have the ability to replace unhealthy habits and behaviors with healthy ones. Rather than using self-blame, judgment and pure willpower to change undesirable habits, mindfulness-based behavior change is founded on curiosity, patience and self-kindness. Knowing certain behaviors are harmful to one’s health is usually not enough to change habits. Smokers, drinkers, couch potatoes and overeaters know these behaviors are unhealthy. Mindfully examining harmful habits in great detail provides an internal embodied experience of the behavior that can lead to “aha” moments. We begin to notice the struggle to climb stairs with extra weight and de-conditioning. We notice the second bowl of comfort food really isn’t that satisfying. We notice our alcohol use is stealing time from our loved ones. And we notice the

positive self-image of making smart lifestyle choices. This experience of self-efficacy is a natural, organic change that comes from within and is far more effective than being told to change by a family member or health-care provider. Mindfulness-based behavior change goes beyond intellectual knowledge to an experiential awareness that our lives are healthier and happier without our harmful habits. We become less interested in previously harmful habits and more interested in healthy behaviors that satisfy our intellect and our physical and emotional needs. We naturally let go of habits that no longer serve us. A Practice of Simple Craving Awareness. Begin small. Start slow. Notice the urge to engage in a familiar unhealthy habit or behavior. Be curious and experience the craving fully (body, mind and emotions) without acting on it just yet. What sensations do you feel in the body? Where are these sensations exactly? What thoughts, images, plans or memories are in your mind? How persistent or fleeting are these mental cognitions? What emotions are you aware of ? Look deeply at your emotions as the craving arises, as the unhealthy behavior plays out and after it is over. Write down those experiences as well as those arising while you write. Over time, you may notice your craving and unhealthy behaviors diminish as your sense of self-control and self-respect increases.

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

• The Craving Mind (From Cigarettes to Smart Phones to Love: Why We Get Hooked and How We can Break Bad Habits) by Judson Brewer MD, Yale University Press (2017)

About the Author Dr. John 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 faculty at the University of Kentucky College of Medicine, Saybrook University’s College of Integrative Medicine and Health Sciences (Oakland, Calif.) and the Center for Mind Body Medicine (Washington, D.C.). He operates the Mind Body Studio in Lexington, where he offers integrative medicine consultations and group classes. He can be reached through his website at www.mindbodystudio.org.

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KNOW THE SIGNS OF

DRUG ABUSE

ADDICTION IS A CHRONIC DISEASE OF BRAIN REWARD, MOTIVATION, MEMORY

By Angela S. Hoover, Staff Writer Drug abuse – whether illicit or prescription medications – is so ubiquitous almost everyone has known someone in its throes: a family member, friend, coworker or classmate, or even themselves. In 2017, 134,704 Americans age 12 years or older used

illicit drugs, according to the National Survey on Drug Use and Health from the U.S. Department of Health and Human Services. This is 49.5 percent of all respondents to the national survey. Each year there is a slight increase in drug usage. Substance abuse and addiction often begin with experimenting in social settings or misusing prescription drugs, says the American Addiction Centers (AAC) (www.americanad-

dictioncenters.com). Left unchecked, substance abuse will often draw someone further in to the exclusion of other activities, including even basics such as grooming. Addiction is a chronic disease of brain reward, motivation, memory and related circuitry. SIGNS Continued on Page 9

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SIGNS continued from Page 7

Although the pharmacological mechanisms for each class of drug are different, the activation of the brain’s reward system is similar across substances in producing feelings of pleasure or euphoria. Dysfunction in this system has biological, psychological, social and spiritual manifestations, says the American Society of Addiction Medicine (ASAM) (www.asam.org). Addiction is characterized by an inability to abstain from a substance, impaired behavioral control, craving, diminished recognition of significant problems with one’s behaviors and interpersonal relationships and a dysfunctional emotional response. Without treatment, addiction is progressive and can result in disability or premature death. Treatment guidelines are often determined by the Diagnostic and Statistical Manual of Mental Disorders (DSM), the classification tool published by the American Psychiatric Association. Significant changes were made to the DSM recently. Substance abuse and substance dependence were combined into single substance-use disorders specific to each substance within a new Addictions and Related Disorders category. The substance dependencies now include alcohol, opioids, sedatives and hypnotic or anxiolytic drugs (which includes benzodiazepines and barbiturates); cannabis; amphetamines and amphetamine-like drugs; hallucinogens; inhal-

ants; phencyclidine and phencyclidine-like drugs; and nicotine. There are two groups of substance-related disorders: substance-use disorders and substance-induced disorders. Substance-use disorders are patterns of symptoms resulting from a substance that someone continues to take despite experiencing problems with it. Substance-induced disorders, including intoxication, withdrawal and other substance/ medication-induced mental disorders (such as psychosis), are detailed alongside substance-use disorders. The DSM-5 says at least two of 11 criteria must be present in a 12-month period to classify a particular substance-use disorder: • Taking the substance in larger amounts or for longer than intended. • Wanting to cut down or stop using the substance but being unable to. • Spending a lot of time getting, using or recovering from using the substance. • Cravings and urges to use the substance. • Not managing responsibilities at work, home or school because of substance use. • Continuing use, even when it causes relationship problems. • Giving up important social, occupational or recreational activities because of substance use. • Using substances even if they are endangering. • Continuing to use even when the user is aware she/he has a physical or psychological

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problem the substance could worsen. • Needing more of the substance to get the original effect (tolerance). • Developing withdrawal symptoms and relieving them by taking more of the substance. Early intervention leads to more successful outcomes. Common signs of habitual use apply to all substances. These can include disinterest in activities; poor performance (school grades or at work); being chronically late; appearing tired and disinterested; changes in physical appearance; decline in hygiene; a noticeable lack of energy when performing daily activities; spending more money than usual and/or asking to borrow money; changes in appetite; weight loss; dark circles under the eyes; and flu-like symptoms. Some people get defensive when asked about substance abuse. If you or someone you know is struggling with substance abuse, call the 24/7 Free Addiction Helpline at 1-888-459-5511 or the National Drug Helpline (also 24/7) at 844-289-0879. You can also visit these two websites: • Treatment and Recovery Resources (https://odcp.ky.gov/Pages/TreatmentResources.aspx) • Free Rehab Centers (www.FreeRehabCenters.org/city/ky-lexington) or call 1-800-774-5796

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PINNACLE TREATMENT CENTERS: HELPING YOU CREATE AND KEEP A CLEAN AND SOBER LIFE By Tanya J. Tyler, Health&Wellness Editor

It is virtually impossible to overcome addiction on your own. You need support and guidance – physically, mentally, spiritually, emotionally. Pinnacle Treatment Centers want you to know they are there to help you create and maintain a clean and sober life.

Pinnacle’s mission is to “make recovery possible by transforming lives, communities and the families we serve with treatment that works.” It envisions a better world where lives and communities are made whole again through its comprehensive treatment of people with substance use disorder. Pinnacle has several locations in Kentucky as well as Indiana, New Jersey, Ohio, Pennsylvania and Virginia. All the facilities are certified by the Commission on Accreditation of Rehabilitation Facilities and the National Association of Addiction Treatment Providers. “Specifically for Kentucky, we have the complete levels of care,” said Dr. Chris Johnston, Pinnacle’s chief medical officer. “Pinnacle’s approach is to put treatment centers right where they’re needed the most. If you have an alcohol problem, you can come into one of our five residential programs. We cover all corners of the state.” “On the clinical side, we focus on making sure we’re meeting the patient where they

are,” said Dr. Lori Ryland, Pinnacle’s chief clinical officer. “Dr. Johnston and I work very closely together to make sure the medical side and the clinical side not only contain the best practices but that staff throughout the organization are consistent with the mission we’re building and, above all, that we’re treating each patient with dignity and respect. There are specific criteria used to determine where best to treat the patient. You take into account different aspects of that patient’s life and how likely they are to be effective.” For instance, a patient who has a supportive family, a job and is doing well may be managed very easily on an outpatient basis. “Our goal is to make sure that treatment is available in the community where the patient lives and they can get access to that treatment as seamlessly as possible,” said Dr. Ryland. A 24-hour admissions center helps navigate patients into treatment quickly. The full continuum of Pinnacle’s highquality care includes detoxification for

residential and outpatient clients as well as transitional living programs. Addiction affects people differently, and by gaining a deeper understanding of who you are, Pinnacle can design a treatment plan geared toward your particular needs. This intensive focus serves to disrupt the cycle of dependency and leads to positive outcomes for patients, families and communities. “Our emphasis is providing treatment that works, so we are continuously implementing what is found to be most effective in the addiction treatment industry,” said Dr. Ryland. She received her Ph.D. in clinical psychology from Western Michigan University and also completed the Specialist Program in Alcohol and Drug Abuse. She is a board-certified behavior analyst and a certified advanced alcohol and drug counselor and supervisor with training in

evidence-based practices such as cognitive behavior therapy. She has more than 20 years of healthcare experience, including working with veterans with PTSD and people with persistent mental illness. Dr. Johnston practiced family medicine for 25 years before he joined Pinnacle in 2011. “For the last eight years I’ve been full time in addiction medicine,” he said. “As much as I loved family medicine and seeing kids and getting to know families, I really love to see lives turn around in a matter of weeks. I feel I have saved way, way more lives in my eight years in addiction medicine than I ever did in all my years in family practice. It’s very rewarding.” “I agree with Dr. Johnston. There is something about working in the addiction treatment area that is gratifying,” said Dr. Ryland. “A lot of really difficult issues come

up, but you also see a lot of very promising change happening, and that keeps us focused and motivated on providing the best care.” CUSTOMIZED TREATMENT A customized treatment plan includes oneon-one counseling, group therapy, a 12-step program, life skills development, addiction education and mental health treatment. To begin treatment, a Pinnacle admissions counselor will meet the patient to answer their questions and explain services, fees and guidelines. Participation must be voluntary. Patients must be at least 18 years old. “The immature mind reacts profoundly differently (to addictive substances) than the fully developed mind,” Dr. Johnston explained. “It has to do with the balance between the prefrontal cortex, the part of your mind that makes sensible choices, and

“Our goal is to make sure that treatment is available in the community where the patient lives and they can get access to that treatment as seamlessly as possible" —DR. LORI RYLAND

September 2019

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the primitive part of your mind that seeks instant gratification.” Addiction is primarily a young adulthood onset disease, but it can happen at any age. These days, more older patients are coming to Pinnacle for help with substance abuse problems. “The geriatric age group is actually the highest group with sedative, hypnotic use,” Dr. Johnston said. “This population spends the most time at doctors’ offices. They’re being prescribed sedating medication and they wind up getting addicted to it.” Treatment is generally covered by most insurance and Medicaid. Pinnacle offers full and partial private-pay options for those patients who are uninsured or underinsured. Medication-assisted treatment (MAT) in conjunction with therapy has proven to be the most successful treatment for opiate addiction. Pinnacle offers methadone, Suboxone® and Vivitrol to ease the symptoms of withdrawal and craving for opioids. Powerful and potentially addictive, methadone must be used with caution under the supervision of a licensed treatment center or physician. “Methadone enables the brain to start to get involved in recovery activities,” Dr. Johnston said. “It (Recovery activities) strengthens that prefrontal cortex, the part of your brain that helps you make good choices.” Suboxone® (buprenorphine hydrochloride) also works to reduce addiction cravings and the discomfort of withdrawal symptoms. It can be prescribed in a doctor’s office rather than a clinic. “Methadone itself is just a medication,” Dr. Johnston said. “It’s something that enables the brain to work better so the patient can do all the other hard recovery activities they need to do. Treatment happens with the counselors and with the groups.” “We provide several treatment modalities including behavioral interventions, cognitive behavior therapy, acceptance and commitment therapy, and dialectical behavior therapy,” said Dr. Ryland. “The goal is to not only provide treatment for some of the mental health issues that co-occur with addiction but also to improve the patient’s skills and the ability to handle life on life’s terms and to build a life worth living.” In addition, Pinnacle incorporates various concepts of spirituality into therapy. “A lot of the evidence-based practices in addiction treatment include mindfulness components such as learning how to be present and not either worried about the future or stuck in the guilt and shame of the past,” Dr. Ryland said. After detox, some patients receive Vivitrol (Naltrexone), which reduces cravings and prevents relapse.

“People who try to get off opioids and stay off have very high relapse rates,” Dr. Johnston said. “With medication, we see dramatically lower rates of relapse.” FAMILY TIES A major component of Pinnacle’s success is the incorporation of families and friends into the treatment program. Substance abuse often takes an emotional and physical toll on loved ones. Pinnacle acknowledges the importance of these relationships and relies on the valuable insights into a patient’s life the people who know them best often bring to the table. “Families bring an interesting layer to treatment because in many ways families are your best support for moving forward with a healthy life,” Dr. Ryland said. “There could be some family issues that could exacerbate the prognosis of a patient, so we incorporate not only family education around addiction but also support to families. Many of them are just worn out and they’re terrified they’re going to lose their loved one. They want to believe they’re doing everything they can to help their loved one.” When treatment is complete, Pinnacle is still there to support former patients through an alumni program, called Pinnacle Fellowship. With this program, Pinnacle works with the patient to maximize recovery and minimize relapse. “Pinnacle Fellowship recognizes the role of continued connection in successful outcomes,” said Dr. Ryland. “Therefore, we seek to reinforce the tools of long-term recovery for our alumni, family and friends by providing exceptional opportunities to connect, recharge, educate, advocate and give back to others in need of support.” The goal is to keep former clients connected and active in the recovery community. “We’re helping them figure out what their future looks like,” Dr. Ryland said. “We want to make sure the patients understand they have a significant role in their own health care. We’re hoping to convey the importance of patient engagement and taking control of every aspect of your life – not only the healthy living aspect but becoming a good advocate for yourself and your health care. We want to make sure we’re addressing the whole person. “The mission is about transforming lives,” she added. “As we are meeting the needs of the patients in our state, we’re continuously growing and seeking opportunities where we can be helpful to communities. We are working diligently in Kentucky to make a positive impact in combatting the opiate epidemic.”

If you’re ready to get help for your addiction problems, call 877-807-2797 or visit www.pinnacletreatment.com.

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September 2019

SAFE WAYS TO

MANAGE CHRONIC PAIN By Angela S. Hoover, Staff Writer In 2016, the Centers for Disease Control and Prevention reported about 50 million Americans (one in five) suffered from chronic pain. In 2017, the National Academy of Medicine upped the estimate to more than 100 million Americans. Chronic pain is pain that lasts for more than a month and does not respond to treatment. Sometimes the underlying problem is due to inflammation and damage to joints from arthritis; other times it is neuropathic pain from damage to nerves that transmit pain signals. Pain is an indication from the brain that something is wrong and needs attention. Typically, pain fades after the problem is addressed and the body heals, but sometimes the nervous system malfunctions. An integrative approach with a combination of drugs and complementary, non-pharmacologic methods works best for battling chronic pain. But pain remedies that work for one person may not work for another person. Individuals should try a combination of different strategies until they find the one that works best for them.

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September 2019

Day-to-Day Strategies Sleep. Numerous studies have shown poor sleep can worsen pain because exhaustion can adversely affect brain function. Attitude and Self-Help Coping. It’s important to devise strategies to live with rather than escape the pain. Attitude can be everything. Cold and Heat. Both cold and heat can relieve pain by decreasing inflammation and easing muscle spasms. The key is to know when to use them. Acute injuries such as a twisted ankle should be iced immediately. Lingering back spasms need heat. Exercise. Staying physically active, even with some pain, is helpful for conditions such as arthritis and fibromyalgia. Working out helps the body produce its own versions of painkillers. Exercise increases the levels of endorphins, dopamine and tissue oxygen, all of which can help reduce pain while improving mood and sleep. Regular walking, aquatic exercise and posture improvement programs are beneficial. Anti-Inflammatory Diets. Pain is often caused or aggravated by inflammation. The Mediterranean and Pan Asian Modified Mediterranean diets can help reduce inflammation. Weight Loss. Most painful health conditions are worsened by excess weight.

Mind-Body Techniques. These include meditation, mindfulness, progressive muscle relaxation with visualization, breathing exercises and hypnosis therapy. Mindbody exercise practices that incorporate breath control, meditation and movements to stretch and strengthen muscles, such as tai chi and yoga, have helped individuals with chronic pain conditions. A 2017 Consumer Reports survey of 3,562 back pain sufferers found 89 percent benefited from yoga or tai chi. Topical Pain Relievers. Creams, ointments and patches applied to the painful area often provide immediate relief. Over-the-Counter Medications. Acetaminophen (Tylenol) or nonsteroidal anti-inflammatory (NSAIDs) drugs such as aspirin, ibuprofen (Advil, Motrin) and naproxen (Aleve, Naprosyn) can relieve mild to moderate pain. Herbs and Essential Oils. Herbs can be added to food, smoothies or teas. Essential oils can be used in humidifiers as aromatherapy or topically with massage. Some can be used externally in topical creams and ointments. Health care provider strategies include physical and occupational therapy; iontophoresis, a form of electrical stimulation that drives medications into pain areas and reduces inflammation; ultrasound therapy, which directs sound waves into tissue and is used to improve blood circulation and decrease inflammation to promote healing; and cold laser therapy, which emits pure light of a single wavelength into an injured area to reduce inflammation and stimulate tissue repair. With biofeedback, a therapist guides you through relaxation exercises that involve hold-

ing pleasant images in your mind that help you control functions that cause pain. Therapeutic massage and acupuncture are other beneficial methods of dealing with chronic pain. Other therapies include corticosteroid injections, radiofrequency ablation, spinal cord stimulation, pain pumps and cognitive behavioral therapy. Be sure to discuss these options with your primary care physician. Sources:

• American Society of Anesthesiologists • American Society of Regional Anesthesia and Pain Management • Allan Basbaum, professor, University of CaliforniaSan Francisco • Andrew R. Block, Ph.D. • Robert Bonakdar, M.D., director of pain management, at Scripps Center for Integrative Medicine in La Jolla, Calif. • The Centers for Disease Control and Prevention • Michael Cronin, M.D., former president, American Association of Naturopathic Physicians • Harvard Medical School • InnerHealth Studio • Wayne Jonas, M.D., executive director, Samueli Integrative Health Programs • Journal of Pain (www.jpain.org) • James Keith Fisher, M.D. • Charles Kim, M.D., NYU Langone Medical Center • MedlinePlus (www.medlineplus.com) • Mel Pohl, M.D., clinical assistant professor, Department of Psychiatry and Behavioral Sciences, University of Nevada School of Medicine • U.S. Dept. of Health and Human Services • WebMD (www.webmd.com) • David Tauben, M.D., chief of pain medicine, University of Washington School of Medicine

Family Vision.

September 2019

CONFRONTING THE

MYOPIA EPIDEMIC

yopia (nearsightedness) is reaching epidemic proportions in the United States. About 42 percent of people in this country who are ages 12 to 54 years are myopic. Myopia occurs when the eyeball is too long from front to back or the cornea, the clear front cover of the eye, is curved. The anterior chamber of the eye is filled with aqueous fluid and the bulk of the eye is filled with vitreous humor. When the lens focuses, it’s like sitting on a basketball. The force goes outward and the basketball/eyeball THE NATIONAL changes shape, becoming more oblong. With myopia, objects that are nearby or a short EYE INSTITUTE distance away are clear, but objects that are far PREDICTS away are blurred. The National Eye Institute predicts myopia will impact 44.5 million Americans MYOPIA WILL by 2050. The change has been too sudden for it to IMPACT 44.5 simply be genetic, although statistically speaking, if one parent is nearsighted, their child is 40 percent MILLION more likely to be nearsighted. If two parents are AMERICANS BY nearsighted, their child is 60 percent more likely to be nearsighted. 2050. Current research shows children today are developing myopia because they are now doing a lot more close work and playing more games on computers, phones and tablets. However, there is a very simple way to slow the progression of myopia in children: Make sure they get outside more. One study showed a minimum of two hours spent outside each day has a positive impact on myopia. For every hour a child spends outside playing, running and jumping, that above-mentioned likelihood of developing myopia decreases by 10 percent.

Eyeglasses have been the standard go-to option for correcting vision for years, but a couple of other possibilities are even more beneficial than eyeglasses. Orthokeratology, featured in last month’s column (also known as Ortho-k or cornea refractive therapy (CRT)) can stop the progression of myopia in children. The child’s eye is measured and fitted with a special lens that he sleeps in. The lens reshapes the eye so the child can go all day without having to wear glasses or contact lenses. Ortho-k works great for kids because they’re still growing. Another treatment is atropine eye drops. These are generally used to dilate the eye for exams, but it has been shown they can control (although not cure) myopia. The treatment does not use a full-blown dose of atropine. It basically locks up or freeze the lens that flexes and focuses when you’re doing close work. Eye exercises taught by a vision therapist can also help. When you’re doing close work, take eye breaks throughout the day, remembering the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds to rest your eyes. Myopia can lead to complications such as retinal detachment, glaucoma and macular degeneration. If you feel your child is at risk for myopia, schedule an appointment with Family Eyecare Associates. Early detection and correction may keep your child from becoming part of the myopia epidemic. Call Family Eyecare Associates at (859) 879-3665. 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.

ABOUT FAMILY EYECARE ASSOCIATES 105 Crossfield Drive, Versailles, KY 40383 • 859.879.3665 • www.myfamilyvision.com

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Managing Stress.

For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | September 2019

BE HAPPY AND FLOURISH GR ATITUDE IS A T WO-WAY STREE T

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

ecilia, a young office intern working during her summer break as a receptionist, was one of the happiest people you will ever meet. She had a radiant smile and a cordial, welcoming voice that was still pleasant at the end of a long day spent talking with clients, many who were very unhappy about their health. I asked Cecilia what she wanted to do in life. Without hesitation, she beamed she was going into social work, helping troubled adolescents. She was already doing it as a volunteer, primarily working with girls having problems in that tumultuous stage of growing up. She excitedly discussed what she was doing and how it was making a difference in the girls’ lives. Having a strong purpose in life and serving others in a worthy cause promotes happiness at any age. I am always encouraged about the future when I meet young people like Cecilia who are idealists and highly principled. It is one of the joys of teaching college students. What is genuine happiness and how can it be achieved? Many of the great teachings in the major world religions and ancient Greek philosophy provide guidance about striving to attain happiness as the highest state of human flourishing. They often use synonyms for happiness, including “joyful” and “blessed.” While it has long been standard fare for philosophy and theology, until recently there has been little scientific research on the nature of happiness and how it is intimately intertwined with attitude and health. This has begun to change with the publication of some welldesigned research studies broadly examining happiness and life satisfaction, virtues, purpose and meaning for human flourishing. For example, two major, seemingly conflicting philosophical doctrines on happiness proposed in the third century BCE in Greece are still being debated today. Aristuppus and Epicurus advocated hedonism, declaring maximizing pleasure and minimizing suffering was the best way to achieve happiness. Aristotle considered hedonism vulgar, believing it provided only transient, empty joy. Instead, he argued only a life that rationally cultivated virtue – essentially principled, meaningful living – would promote human flourishing and genuine happiness. Christopher Peterson, Nansook Park and Martin Seligman, leaders in the Positive Psychology movement, published the results of their rigorous 2005 research study that analyzed the degree of happiness derived through hedonism, engagement and virtuous living. Their test group consisted of 845 adults ranging from 18 to 65 years old that spanned the broad range of social and politically diverse individuals in today’s society. The test batteries for each participant provided measures of their satisfaction with life and scores on three possible orientations to happiness: hedonism (positive emotions, positive sensations); engagement (being mindfully engaged in what one is doing); and meaning (strong purpose, meaningful living). The researchers then analyzed how life satisfaction correlated with the level of happiness for each of the three orientations, individually, with combinations of two together and all three. The authors concluded no matter how they evaluated the results, those with the highest scores in all three orientations to happiness were the most satisfied with their life. Conversely, those with the lowest happiness scores in all three orientations had the lowest life satisfaction ratings.

YOU FEEL REWARDED WHEN ANOTHER PERSON APPRECIATES YOUR HELP. Rather than one orientation dominating, a blend of the three approaches was the most effective. Thus there were elements of truth in both the hedonistic and Aristotelian arguments. The happiest individuals enjoyed pleasurable events, were engaged in what they did and lived purposeful, meaningful lives. The authors agreed with Aristotle that pursuit of pleasure was an ineffective way to increase happiness because people revert to a genetically determined emotional baseline after a pleasurable experience. But lasting increases in happiness – flourishing – can be attained through cultivating purposeful, meaningful living and mindfulness training for actualized engagement. Strive to be both happy and flourish. The hedonism component (positive emotions and sensations) of being happy is easily available in modern society. One example is the great pleasure found in simple events, such as grilling outside on a pleasant summer’s day with friends, talking and playing lawn games such as corn hole. Another activity that combines pleasure and engagement is the Best Friends program that pairs a volunteer with an Alzheimer’s patient. Group gatherings for a sing-along with accompanying music are joyous energetic events where it is difficult to pick out who is the volunteer and who has profound memory problems. Cultivating a highly principled, meaningful life sounds far more daunting, so let me suggest a simple but very effective exercise: practicing gratitude. The goal of this practice is to increase awareness of how much we depend on positive interactions with one another. It acknowledges gratitude is a two-way street: It is both given and received. Recognizing another’s positive act has two rewarding benefits. First, the person knows you appreciate their effort. They feel good about it. You benefit by increased awareness of vital interactions with others and feel positive about showing your gratitude. By the same token, you feel rewarded when another person appreciates your help. Increasing awareness and appreciation of gratitude is simple. For six consecutive evenings, write down and comment on three instances where you have either received thanks for something you have done or expressed gratitude to another person for their action. Remember there are many ways to express gratitude: clapping, a gracious smile or word, complementing a job well done, a handshake, a pat on the back, a thumbs up, even a high five. In this digital age, gratitude can also be expressed by phone, email, text messages and (although I have mixed emotions in considering this one) twitter. Briefly detail the event and how you felt about it. After trying this for a week, it would be great to know what you think. You can email me at dongash@khtnow.com.

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

September 2019 | Read this issue and more at www.healthandwellnessmagazine.net |   HandWmagazine

CONFRONTING

THE DRUG EPIDEMIC

YOUNG PEOPLE NEED PARENTAL ALLIES AND ENCOURAGEMENT TO SAY NO TO DRUGS

September 2019 By Jamie Lober, Staff Writer According to the Kentucky Office of Drug Control Policy (KODCP), addiction has reached epidemic levels in this state due to rampant heroin and painkiller abuse. Heroin is one of the most fatal because in addition to being highly addictive, there is no way to know exactly what you are buying – it is often laced with fentanyl, which the KODCP calls the most addictive and deadliest drug ever seen in this nation. In effort to improve the problem, KODCP is working towards increasing public education and access to treatment, enhancing penalties for major traffickers and providing greater access to narcan, which treats overdose in emergency situations. The National Institute on Drug Abuse named Kentucky one of the top 10 states with the highest prescribing rates for opioid pain relievers. The Kentucky Center for School Safety found drug abuse begins early and rises during the teenage years. The center attributes this rise to heightened sensitivity to social influences such as friends and the fact that the brain is still developing, especially in areas related to judgment and impulse control. Parents can impact whether or not their children use drugs. The American Academy of Pediatrics (APA) suggests not only talking with but listening to your child, helping him make good choices and find good friends and teaching him different ways to say no. If you provide guidance and set clear rules about not using drugs, spend time with your child and do not use drugs yourself, it is much less likely your child will use drugs, according to the APA.

Your pediatrician can be a great partner to help arm you with information to share with your child about the dangers of drugs and how they can harmfully affect the brain and body. Stay away from TV shows or movies that glamorize drug use. Reinforce to your child that you talk about health and safety because you care about him. You can praise his good choices, encourage healthy friendships and positive interests and look for things in the community you can do together as a family. Focus on the short- and long-term consequences of drug use to deter your child. Studies show drug use is linked to family and social problems and health-related problems, including mental health conditions, poor academic performance and involvement with the juvenile justice system. The Partnership for Drug-Free Kids emphasizes the importance of having ongoing conversations with your child that encourage her to take good care of herself. The Partnership stresses a person feels better when they get a good night’s sleep, stay active and eat well. Make sure your child knows to only take medicine given to him by you or the doctor and as directed. Have in place consequences your child is aware of if he does not follow the rules. Take time to look over the medications in your house. The Partnership for Drug-Free Kids says two-thirds of teens and young adults who report prescription medicine abuse get them from friends, family and acquaintances. Monitor, secure and properly dispose of unused and expired prescriptions and over-the-counter medications. Keep medications in a locked cabinet or somewhere else your child cannot access. You can talk to your doctor or the local police department about a safe drug-disposal program or drug take-back day in the community when you can get rid of drugs you no longer need. Realize during the teenage years particularly your child may face a lot of peer pressure or have insecurities. Praise him for who he is as an individual as well as when he earns good grades. Always keep the lines of communication open and be supportive of your child so he will be more likely to turn to you when making a difficult decision. When you are seen as an educator, ally and friend, your child will strive to make you proud. If you or a loved one is struggling with drug addiction, take advantage of one of the many great community resources and seek help.

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PARENTS PLAY AN IMPORTANT ROLE IN

UNDERAGE DRINKING PREVENTION

KEEP THE LINES OF COMMUNICATION OPEN By Jamie Lober, Staff Writer

As a parent, you can play a role in preventing underage drinking, but you must start early.

Alcoholism is a public health issue that affects all ages and does not discriminate, even among youth. “The majority of our statistics regarding underage drinking have decreased in recent years,” said Tara McGuire, statewide alcohol prevention enhancement specialist at Bluegrass Prevention. An evaluation performed among 10th graders that looks at 30-day alcohol usage has decreased by 2.4 percentage points since 2018. The trend of binge drinking among youth – drinking more than five drinks at a time – has also decreased. “Teenage drivers involved in alcohol-related collisions have decreased substantially according to the Kentucky State Police, so we are seeing some positive things,” said McGuire. However, at the same time, the number of alcohol-related overdose deaths has slightly increased. As a parent, you can play a role in preventing underage drinking, but you must start early. “The American Academy of Pediatrics said if a parent does not talk to their child about alcohol by age 9, it is too late,” said McGuire. Even if you are past this time period, it is still a critical conversation to have. “In Kentucky we are doing pretty well when it comes to youth rates of alcoholism and alcohol use, but we want to do preventative measures to stay that way,” McGuire said. Law enforcement officers, educators and parents are all working together to heighten awareness. Technology plays a part as well. “School resource officers have expensive equipment, such as a passive alcohol indicator that can be used like a standard breathalyzer,” McGuire said. “Waved over any substance, either solid or liquid, it will measure approximately the amount of alcohol in it.” This device is particularly useful around prom and homecoming.

Keeping open the lines of communication with your children and being an active part of their lives are the keys to success. “A general tip I give to parents is to be awake when your child comes home,” McGuire said. “Give them a big hug while at the same time smelling for alcohol, tobacco, marijuana or anything else.” Ask your child questions about his or her day. “Notice any unusual behavior or differences in speech and eyes, such as whether they are dilated,” said McGuire. “Establish agreed-upon consequences that are enforced consistently.” Be a role model of good and healthy behaviors. “If a parent walks in and says they had a stressful day and need a beer, that teaches the young person as well, so you need to practice ‘what-if’ situations and how to say no,” McGuire said. Staying involved means knowing where your children go and who they spend time with. “Get to know your kid’s friends. If your young person is going to a party at a friend’s house, ask if parents will be at the party and what they will do if alcohol is there,” McGuire said. This is an opportunity to let your child know you are there for him and will pick him up if necessary. “Plan for that in advance and set a curfew,” McGuire said. “When you drop off your youth at the party, get out of the vehicle, knock on the door and introduce yourself. Sometimes that can make all the difference.” If your child struggles with the lure of alcohol, connect him with help. “You can contact mental health care centers,” McGuire said. “Your kid can sit down with a therapist or substance abuse counselor who will do screenings to determine if there is an issue. At the same time, make sure you are enforcing consequences consistently and sticking to them.”

September 2019 | Read this issue and more at www.healthandwellnessmagazine.net |

Funeral.

HandWmagazine

GRIEF TAKES TIME, ENERGY AND EFFORT GRIEF IS HARD.

osing a loved one — either through unexpected or anticipated circumstances — is always traumatic. Whether the person who died was a spouse, child, parent, sibling or friend, the pain you may feel from this loss is real. As a funeral director, I’ve noticed many of the individuals I help with funeral planning are very composed as they focus on memorializing their loved one. I’ve found the most difficult time for survivors is when the funeral service is over, out-of-town guests have traveled back home and it is time to resume day-to-day activities. Transitioning through a world with a loved one actively involved in it to a world without that person can be extremely painful. The grief journey is often frightening and overwhelming and sometimes lonely. While there is no doubt it takes time for individuals to adjust to this new normal, here are a few tips for individuals who are faced with the loss of a loved one. Give yourself permission to grieve. The funeral may be over, but this doesn’t mean your sadness is gone. Grief takes time and it is important to give yourself time to experience it. Ignoring your grief by staying busy will only delay your need to experience the grief journey. It is very important for you to acknowledge the many emotions you may be feeling. Be aware your emotions may be like a roller coaster. Your emotions may range from shock and numbness to anger and pain. Grief does not proceed in an organized manner. Like life, it is a roller coast of many emotions.

Grief takes effort. Grief is a natural and personal process. Time does help you heal, but it also takes a lot of effort. The work requires mental and physical energy. This means anyone traveling the grief journey is likely to become tired more often than normal. It helps to talk about your grief. Express your grief openly. When you share your grief, healing occurs and often makes you feel better. Speak from your heart with caring friends and relatives who will listen without judging. Postpone big decisions. At the time of a loss, it may be necessary to make decisions in order to resume your day-to-day activities. However, because you just experienced an emotional event, it is probably best to postpone any major decisions to a later date when you have had time and you feel better able to make rational decisions. Take care of yourself. Because grief takes a physical toll on your body, make sure to drink plenty of water and get exercise and plenty of rest. You may not be able to go out and run a marathon, but your goal should be to do anything you are physically able to, even if it is just a 20-minute walk every day. Grief is hard. If the task is too large for you to handle alone or even with the help of friends and family, make sure to enlist a professional counselor or seek the help of a grief support group. Milward Funeral Directors hosts a support group that meets the third Tuesday of every month at 6:15 p.m. for one hour from March through October. It is open to the public. Remember to be kind and understanding to yourself. Know you are doing the best you can under the circumstances.

ABOUT MILWARD FUNERAL DIRECTORS 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

September 2019

I N

T H E

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

Food, Alcohol and Hunger Neurons

The reward mechanism in the brain is affected by and then in turn affects many of our daily behavior and habits. Substance abuse and food choices are just two examples of areas in play with the reward system. Researchers at the University of Pennsylvania investigated how the brain processes rewards, how it responds to food and alcohol and how these substances alter neural activity and behavior. The study, led by Dr. Amber Alhadeff, measured neural activity in hungry mice consuming either food or alcohol. Modern techniques let researchers monitor neural activity in mice as they engage in behaviors while providing them access to different types of rewards, giving unprecedented access into the mechanisms that control motivation and behavior. The study demonstrates both food and alcohol have similar effects on the neurons known to be involved in food intake and reward. But different pathways carry signals to the brain following ingestion of food or alcohol. Researchers found the Vagus nerve, the path of information from the gastrointestinal tract to the brain, is responsible for transmitting food signals to hunger neurons. Conversely, alcohol does not use Vagal signaling to communicate with these same hunger neurons, but likely accesses them and suppresses their activity directly through the bloodstream. These different pathways of information flow could help explain why food and alcohol have different effects on behavior, says senior author Dr. J. Nicholas Betley. For instance, when the researchers measured how alcohol affects food intake, they unexpectedly found it has little effect on feeding behavior, despite its significant calorie content. The caloric content of alcohol does not seem be a factor whatsoever. Stimulation of hunger neurons in the brain greatly drives food intake but has no effect on alcohol intake. These findings will be useful for determining the different mechanisms through which food and drugs impact neural activity and motivation for different rewards, providing insight into the underpinnings of obesity and substance abuse. The findings were presented at the 2019 Annual Meeting of the Society for the Study of Ingestive Behavior at Utrecht, Netherlands, in early July. The society is a leading venue for research on eating and drinking.

THC vs. CBD: Marijuana Compounds and Therapeutic Healing

Tetrahydrocannabinol (THC) is the main active ingredient in marijuana – the component that causes the marijuana “high.” Cannabinol (CBD) is much hyped in the wellness community for its health benefits. But several studies, including a recent one published Feb. 25 in Scientific Reports, suggest THC may be more responsible for the plant’s therapeutic effects. This study relied on self-reports from 3,000 individuals who used marijuana to relieve symptoms of depression, anxiety, insomnia, stress, fatigue and back pain. Higher THC levels were strongly linked with reported symptom relief, but in contrast, levels of CBD were not linked with symptom relief, according to study coauthor Jacob Miguel Vigil, associate professor in the Department of Psychology at the University of New Mexico. Dr. Donald Abrams, an integrative oncologist at the University of California San Francisco’s Osher Center for Integrative Medicine, who also studies marijuana for therapeutic uses, says except for studies on CBD for epilepsy in children, there is limited evidence for CBD’s medicinal effects. “Everybody’s espousing CBD for wellness,” Abrams told Live Science. “I just think it’s gotten a little bit out of proportion to the evidence.” The study limitations – self-reported data, lack of a control group not using cannabis and the potential for participants experiencing a placebo effect (as well as the illegality of cannabis use) – led researchers to call for more robust studies to gauge the relationship between THC and CBD in healing, as well as safety, effectiveness and dosages for any type of cannabisbased therapies.

Your Family, Your Health, Our Passion Family Practice Associates of Lexington, P.S.C. Proudly serving Kentucky for 35 years. • Family Practice • Pediatrics • Internal Medicine • Primary Care for your entire family!

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Family Doc.

For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | September 2019

DESIGNING A PERSONAL

DIET AND EXERCISE PROGRAM THERE ARE NO MIRACLE WEIGHTLOSS PILLS OR POWDERS.

iet and exercise go hand in hand. You need to watch your food consumption and get moving in order to lose weight. How can you design an effective diet and exercise program – one that you will stick to and one that will show you satisfying results? Your first step is to consult with your primary care provider. You need to ascertain if you have any chronic conditions that would preclude you from restricting your calories and increasing your activity. Some heart patients need to take it easy when exercising, and of course pregnancy is not the time to begin a diet. Tell your provider about your plans. She or he will certainly be interested in how you’re doing and will monitor your progress by checking vital signs such as blood pressure, heart rate and weight to make sure you’re not overdoing it. When it comes to what to eat as you seek to lose weight, your provider may recommend you work with a nutritionist or dietician, whose focus is helping people design an effective personal diet. A nutritionist will ask you questions about your eating habits as well as your goals, likes and dislikes to make suggestions about the best diet for you. The nutritionist will take into consideration different factors that affect your life – your job, your family, your stress level, your schedule, your commitment. Be honest with him or her so together you can come up with a lifestyle plan that will make a difference. Dieting isn’t just a matter of willpower and it doesn’t have to mean depriving yourself. You can tell yourself, “I choose to eat good foods so I can be fit and healthy and live a long time.” As for an exercise program, it would be beneficial to talk to a personal trainer. A session or two with a personal trainer is well worth the cost if it gets you moving on the right path to fitness. You can specify what you hope to get out of an exercise regimen and the trainer can show you a

variety of exercises that will help you meet your goals. A personal trainer, like the other professionals you consult, will take into consideration your circumstances and gauge your level of commitment. When you work with a personal trainer, he or she will teach you how to properly perform your activity of choice – whether it’s lifting weights, using an elliptical or swimming – so you will receive the optimum benefit from it. One thing you need to remember is that there are no miracle weightloss pills or powders. It will take time, a lot of effort and some sweat (and maybe some tears) to reach your goals. As long they’re realistic and not hazardous, with dedication on your part and the direction of health care professionals who will be on your side encouraging you, you can reach your fitness and wellness targets. About the Author

Ashley Sparks, PA-C, comes to Family Practice Associates with experience in family practice and endocrinology. After working for nearly 10 years as a CMA in physician offices, including FPA, Ashley decided to further her education and graduated as a Certified Physician Assistant in June 2018 from the University of Kentucky. Ashley enjoys preventive medicine and endocrinology, but can see any patient from a child to an adult. She is available for new patient visits, well-child and preventive adult visits, as well as routine office visits. She will also have evening hours until 7 p.m. for our patients’ convenience and will see patients at our Hamburg office. To schedule an appointment with her, call our office at (859) 278-5007 or request an appointment through the online portal access.

ABOUT FAMILY PRACTICE ASSOCIATES OF LEXINGTON TWO LOCATIONS: 1775 Alysheba Way, Ste. 201 and 2040 Harrodsburg Rd., Ste. 300 • 859.278.5007 • www.fpalex.com Proudly serving Kentucky for over 35 years, Family Practice Associates of Lexington is a group of primary care providers who are dedicated to giving family-centered care from birth to later years.

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September 2019

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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

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

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Mondays Wednesdays Post-partum Support Group Mindfulness and Relaxation 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.

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. No prior experience of yoga or meditation required. Mobilize your inner resources for promoting health and managing the stress of caregiving, burnout and chronic disease. Cultivate your innate happiness, peacefulness and compassion. Study and practice in a supportive group. Gentle mindful movement, deep relaxation, sitting meditation and discussion. Instructor: John A. Patterson MD, MSPH, FAAFP, Cost $10. Mind Body Studio 517 Southland Drive, Lexington, KY 859-373-0033 Full details at http://www. mindbodystudio.org/?page_ id=1055.

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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.

Last Thursdays La Leche League Monthly last Thursdays 1:00-2:00pm at Centered Studio, 309 N. Ashland Ave. Suite 180 in Lexington. This is a free support group for breastfeeding mothers. Siblings welcome.

Fridays Tuesday/Friday Argentine tango Gentle Community Yoga w/ Lauren Higdon & Terry Fister Every Tuesday and Friday at 10:30am-11:30am at Centered

"Dance of the Heart" Passionate and Romantic- Mindful and Meditative. A uniquely transformative social skill, art

AC E R E N I ONL ENDAR C A L magazine.net

form and movement therapy. No partner or dance experience required. Every Friday 7:309:00 PM. You my drop-in to any class- this is not a series. Cost $10/person. Instructors: Dr. John Patterson and Nataliya Timoshevskaya. Mind Body Studio 517 Southland Drive, Lexington, KY 859-373-0033. Full details at http://www.mindbodystudio. org/?page_id=214.

s dwellnes healthan -calendar.html /race

Aug. 29-Sept. 2 Bluegrass Classic Dog Show Four days of all-breed conformation and obedience competition sponsored by the Lexington Kennel Club Inc., the Northern Kentucky Kennel Club Inc., and the Mid-Kentucky Kennel Club Inc. This show will include competition for more

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:

September 2019 than 150 breeds, best-in-show competition, junior showmanship classes, obedience and rally, AKC Owner-Handler Series, Canine Good Citizen Test, and much more! At the Kentucky Horse Park. For details visit www.bgclassic.org.

September 1 Jazz on the Lawn This popular concert takes place on the back lawn of the Henry Clay Estate mansion, where guests are encouraged to bring their lawn chairs, blankets, and picnics. Once again, C the Beat under the direction of Lee Carroll will provide the entertainment. C The Beat explores the musical connections between Africa and the New World, playing music that is joyful, energetic and highly danceable. In addition to appreciating the music, visitors can check out #ArtAtAshland, on the estate’s grounds, featuring the Monumental Sculptures by John Henry (a temporary exhibit), Maji Mazuri (Good Waters) by Kiptoo Tarus, Woven Vessel by Eco Artist Justin Roberts. 5–7pm. Free admission; parking $5.

Sept. 2-30 MONDAYS

Classes Starting

This Fall

Saturdays

Prenatal Yoga

Feel Better. Be Stronger. Prepare for Birth. Our classes are beneficial for moms & babies during all stages of pregnancy. Emphasis is on safety and no yoga experience is needed. Come breathe with us! All trimesters welcome, no previous yoga experience required. Drop-ins welcome, class packages also available. Baby Moon, 2891 Richmond Rd, Ste 103; www.babymoonlex.com.

September 7 CASA Superhero Run Every child needs a hero, but abused children need superheroes! Superheroes of all ages will gather at the Kentucky Horse Park for a 5K, kids run and lots of special activities. Bring your family and join our league of superheroes! This is not your typical 5K, there will be superhero figurines along the course that can be redeemed at the finish line for special prizes. All children 12 and under will receive custom CASA Superhero Run capes with registration. Visit

LEXINGTON FARMER'S MARKET

Downtown Lexington near the Historic Lexington Courthouse. 7am–2pm.

healthandwellnessmagazine.net /race-calendar.html for details.

September 10 Gaslight Festival 5K

September 21 Walk to End Alzheimer's

Celebrate the 50th Anniversary of the Gaslight Festival by running or walking in one of the best community races in Louisville. The Gaslight Festival 5K begins in the Heart of Jeffersontown (near the intersection of Watterson Trail and Taylorsville) and rambles through neighborhood streets before finishing back in the festival area. Known for great crowds and fast times the Gaslight 5K will not disappoint. One of the best value races you will find! Visit healthandwellnessmagazine.net /race-calendar.html for details.

Held annually in more than 600 communities nationwide, the Alzheimer's Association Walk to End Alzheimer’s® is the world’s largest event to raise awareness and funds for Alzheimer’s care, support and research. This inspiring event calls on participants of all ages and abilities to join the fight against the disease! Visit healthandwellnessmagazine.net /race-calendar.html for details.

30% HEALTHIER, HAPPIER: Powerful Practices for Successful Aging

–Lexington–

»» Be Happy and Flourish »» What Successful Seniors Recommend and Proven by Medical Studies

Free Introductory Meeting TO SCHEDULE, OR FOR MORE INFORMATION: Don Marshall Gash, PhD | dongash@khtnow.com | 859-963-2901

September 2019

N AT U R E ' S Cherimoya CHERISH THE TASTE OF ‘DELICIOUSNESS ITSELF’ By Tanya Tyler, Editor Health&Wellness Have you ever heard of cherimoya? It’s quite all right if you haven’t; it’s our delight to discover and describe fruits, vegetables, flowers and other bits of Nature’s Beauty for you, in the hopes you will be intrigued enough to give the featured fruit, vegetable or flower a try. No less a literary luminary than Mark Twain loved cherimoya. He called it “the most delicious fruit known to men – deliciousness itself.” A noted botanist wrote he considered the cherimoya, along with the pineapple and the mangosteen, “the finest fruits in the world.” Another said the cherimoya was “the masterpiece of Nature.” The fruit’s name originates from the Quechua word chirimuya, which means cold seeds. Native to the Central and South

B E A U T Y

American countries of Colombia, Ecuador, Peru, Bolivia and Chile, possibly originating in the Andes Mountains, cherimoya is also known as the custard apple because of its creamy white flesh, which some liken to a blend of banana, pineapple, papaya, peach and strawberry. It has been described as tasting sweetly mellow, tangy or sweetly acidic. Cherimoya are often heart shaped. They have a bumpy green outer skin that turns brown as it ripens. The condition of the skin is used to sort the fruit into different classes: Lisa (almost smooth); Impresa (the fruit has fingerprint depressions); Umbonata (there are rounded protrusions on the fruit); Mamilata (the protrusions are like nipples); and Tuberculata (there are conical protrusions on the skin with tips resembling warts). The flesh has hard, black or brown glossy seeds that are poisonous if eaten. Cherimoya have no saturated fat and are cholesterol free and high in vitamin C, fiber, iron and niacin. It has those powerful cytotoxins that are said to battle cancer as well as plenty of antioxidants. Cherimoya has high potassium levels, which helps control heart rate and blood pressure. The fruit contains more minerals per weight than many more common fruits, having respectable amounts of copper, magnesium, iron and manganese.

CHERIMOYA HAS BEEN KNOWN TO EASE HEADACHE PAIN AND RELIEVE ANXIETY.

Medicinally, cherimoya has been known to ease headache pain and relieve anxiety. Researchers are optimistic about cherimoya’s ability to be used as an an antidepressant agent. Cherimoya seed oil hydrates the scalp to make the hair lustrous, shiny and manageable. One reason we don’t see many cherimoya trees growing here in the United States is because of the plant’s rather picky nature. It does not readily grow outside of its native highelevation tropic habitat. It is pollinated by hand in Chile. According to Food Facts, it has been grown on a limited basis in Southern California, but it does not do well in Florida, most likely due to the summer excessive heat there; it cannot tolerate prolonged high humidity. You can eat a cherimoya like an apple (remove the inedible peel) or the chilled flesh can be scooped out and eaten with a spoon (hence another nickname it has earned: the ice cream fruit). It can be added to fruit salads, sherbets or smoothies or used as a mousse or pie filling. Cherish the cherimoya! Sources:

• • • •

Food Facts Health Beckon (www.healthbeckon.com) Nutrition and You (www.nutrition-and-you.com) University of California Cooperative Extension

For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | September 2019

By Angela S. Hoover, Staff Writer

Pantry Pain Relief Several foods, spices, herbs and supplements can aid in pain relief. Turmeric, frequently used in Indian cooking, has long been studied clinically for its anti-inflammatory properties. The anti-inflammatory component, curcumin, also provides turmeric’s yellow hue and there is now solid clinical evidence for its ability to reduce inflammation and pain, according to Dr. Robert Bonakdar, director of pain management at Scripps Center for Integrative Medicine in La Jolla, Calif. One metaanalysis published in the Journal of Medicinal Food concluded turmeric extract was effective in treating arthritis. It is as effective as ibuprofen for pain management of knee osteoarthritis when taken for four weeks, according to a 2014 study published in the journal Clinical Interventions in Aging. Other researchers found a combination of turmeric, devil’s claw and bromelain was effective for patients with osteoarthritis pain; their results were published in the journal Alternative Therapies in Health and Medicine in 2014. They found a 650-mg capsule with these three ingredients, taken two to three times a day, provided noticeable pain relief. Additionally, turmeric is believed to have cognitive and anxiety-relieving effects.

Several foods, spices, herbs and supplements can aid in pain relief.

HERE ARE SOME OTHER REMEDIES LURKING IN YOUR VERY OWN PANTRY: • Just 2 grams of ginger a day, taken for at least five days, can modestly reduce muscle pain from resistance exercise and running, according to a 2015 systematic review. The research also suggests ginger may accelerate recovery and reduce inflammation related to exercise. • Capsaicin, present in chili peppers, offers pain relief with its mild burning, tingling sensation when applied topically. Capsaicin plays an important role in topical creams and patches used for pain management, according to a 2011 study published in the British Journal of Anaesthesia. • Peppermint, often included in topical creams and patches, has anti-inflammatory and pain-relieving effects due to its compounds carvacrol, menthol and limonene. • Eucalyptus oil can help reduce pain, swelling and inflammation when used topically. • Rosemary can ease pain, treat headache, muscle and bone pain, relax muscles, reduce inflammation and boost memory by acting on receptors in the brain called opioid receptors. • Lavender helps with pain relief, eases anxiety and aids sleep. Both rosemary and lavender can be used in cooking. Lavender essential oil can be infused to breathe in or apply topically. • The compound resveratrol, found in red wine, grapes and berries, has many beneficial effects, such as fighting cancer, protecting the brain and regulating pain, according to research published in The Korean Journal of Physiology and Pharmacology in 2013. • Vitamin D plays a role in chronic pain management and sleep, according to a 2017 review in the Journal of Endocrinology. Lack of vitamin D has been linked to some pain conditions, including fibromyalgia, and poor sleep. Besides taking supplements, eating a Mediterranean or Pan Asian anti-inflammatory diet can provide relief for chronic pain. The Mediterranean diet includes lots of fruits, vegetables, fatty fish such as salmon, nuts, legumes and olive oil. “There’s evidence blood-sugar control can reduce the progression of pain in knee arthritis, and following the Mediterranean diet can reduce pain sensitivity,” said Bonakdar. An Ohio State University study suggests anti-inflammatory diets can decrease long-term discomfort, particularly for those who are obese. The Pan-Asian Modified Mediterranean Diet (PAMM) is designed to prevent excess insulin response and free radical activity in the body. The diets consists of 20 percent to 25 percent lean protein, 35 percent to 40 percent healthy fats and 40 percent to 45 percent low-glycemic carbohydrates. Any diet low in sugar and high in omega-3 will have anti-inflammatory effects and be an overall healthy diet for both body and mind.

General Dentistry.

SIMPLE STEPS TO MAINTAIN YOUR

ORAL HEALTH

n the list of common reasons people avoid the dentist, cost is usually near the top. It is a fact — some dental treatments are expensive. However, you have some control in working to avoid pricey dental procedures. Two of the best ways to avoid needing expensive dental treatments are to visit a dentist regularly for an exam and cleaning and following proper dental hygiene advice every day. Don’t Miss Your Regular Visits. The American Dental Association (ADA) recommends regular dental visits at intervals determined by a dentist. Individual patient risk factors determine the frequency of exams and cleanings needed to prevent disease. Visiting the dentist regularly helps ensure better oral health and typically less costly dental expenses overall. Small cavities can be treated before they lead to an infection or the destruction of significant tooth structure. Gum disease caught early can usually be treated instead of leading to tooth and bone loss. Even if you are not experiencing any pain or symptoms, still plan to visit the dentist regularly. You definitely want to follow ADA advice and visit the dentist if you are experiencing any of the following: • pain or swelling in your mouth, face, or neck; • red, swollen/puffy or bleeding gums when you brush or floss; • missing teeth or discontentment with your smile; • a history of previous dental work, including fillings, crowns, dental implants, etc. –you want to confirm regularly that everything is still in good condition; • current medical issues, including diabetes, radiation or chemotherapy, etc.; • pregnancy; • difficulty chewing or swallowing; • dry mouth; • use of any type of tobacco product; • jaw pain; • spots or sores that have lasted for one week or more; or • tooth sensitivity to hot or cold food and/or beverages. If you need cost-saving alternatives to a private dental office, look for free dental screening announcements or options available through dental schools or dental hygiene programs. Five Minutes Each Day, Every Day. Visiting the dentist regularly is only part of the answer to helping avoid expensive dental treatments. It is no real surprise that a good daily oral health routine is also important. This includes brushing twice a day for two minutes

each time, as well as flossing daily. Yes, dentists still recommend flossing because the floss reaches bacteria your toothbrush does not. What happens when you skip brushing? More than just bad breath occurs. Plaque, a sticky film, forms on your teeth. When you eat or drink foods containing sugar, the bacteria produce acids that can dissolve tooth structure. Once the tooth breaks down, cavities can form. Bacteria in the mouth can cause an infection of the gum tissue, which can also lead to bone loss. If not removed, plaque can turn to a harder, more resistant substance called tartar or calculus. Tartar is very stubborn and must be removed in a dental office. If it is not removed, tartar can lead to inflamed and infected gums. Bonus Tip: Be Mindful of What You’re Eating. Your diet is also important to your dental health. The foods and beverages you put in your mouth can have a direct impact on your teeth. Tooth decay and its progression can be influenced by: • the form of food (liquid, solid or sticky); • how often you eat sugary or acidic foods and beverages; • the nutritional makeup of the food; • the combination of foods; and • any potential medical condition(s) you experience (e.g., acid reflux, etc.). Foods that can harm your dental health include empty-calorie foods such as candy, cookies, cakes and chips; drinks containing sugar (soda, lemonade, juice or sweetened coffee or tea); and acidic foods. Your Mouth’s Best Defense. In oral health, as in many sports, the best defense is a good offense. Regular dental office visits and committing to five minutes of oral health care per day can help many people avoid major dental issues. Avoiding high dental treatment costs aside, keeping your mouth healthy is also an important part of maintaining your overall health. About the Author

Dr. Susan Bishop is an assistant professor at the University of Kentucky College of Dentistry. She sees patients in the Faculty Practice Clinic in the Dental Science Building on the UK campus. She loves how the field of dentistry blends art with science. Her clinical interests include general, aesthetic and family dentistry. More information on UK Dentistry is available at www. ukhealthcare.uky.edu/dentistry.

ABOUT UNIVERSITY OF KENTUCKY COLLEGE OF DENTISTRY Clinic Info: 859-323-DENT (3368) • ukhealthcare.uky.edu/dentistry UK Dentistry offers expert, personalized care for the general and specialty dental and oral health needs of adults and children. We're committed to improving Kentucky, and beyond, one smile at a time.

September 2019

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

A: 75,000 Health&Wellness Magazine can be found in 20 central Kentucky counties and is distributed to over 90% of medical facilities, including chiropractor, 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:

Brian Lord, Owner/Publisher

859-368-0778

brian@rockpointpublishing.com

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