Health&Wellness September 2020 by Rockpoint Publishing

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Vol. 17 • Issue 12 • September 2020

OVERCOMING

ADDICTION MANAGING

CRAVINGS

WITH MINDFULNESS OF THE HEART

S H O U L D YO U Q U I T

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FEATURES

What is Addiction? Are You Addicted to Food? Should You Quit Cold Turkey? Alcohol Addiction: What are the Signs? Choosing a Rehab Facility: Do Your Research Diagnosis: Diverticulitis Getting the Most Out of Rehab

COLUMNS 8 21

INTEGRATIVE MEDICINE: Managing Cravings with Mindfulness of the Heart FAMILY DOC: Designing a Personal Diet and Exercise Program

DEPARTMENTS 22 26 29

PET HEALTH NATURE'S BEAUTY FOOD BITES

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CONTENTS

SEPTEMBER 2020: ADDICTION

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EDITOR Dear Friends,

Addiction is hard – hard to describe, hard to deal with, hard to overcome. Whether it’s alcohol, drugs, food or even technology, addiction can be destructive and disruptive. It can cause an exhausting spiral of use, abstaining, use, abstaining. If you or someone you know or love is struggling with an addiction, please know there are plenty of treatment programs available to help you or them overcome the addiction. Fight for your sobriety and then hold onto it as precious commodity worth safeguarding – because it is. From support groups such as Alcoholics Anonymous to rehab facilities, you should also be aware that you don’t have to fight alone. We’re fighting right alongside you. Here’s to your health, Tanya

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WHAT IS

ADDICTION? WHEN DOES YOUR ENJOYMENT CROSS THE LINE INTO OBSESSION?

For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | September 2020

By Health & Wellness Staff A standard definition of addiction is: The fact or condition of being addicted to a particular substance, thing or activity. That definition doesn’t seem to go far enough. Everyone undoubtedly has something they like a lot, but addiction takes that liking to the extreme of obsession or even developing a physical need. One in three people in the world have an addiction of some sort. Someone who is addicted can’t stay away from the addictive substance or stop the addictive behavior under their own power. The addicted person usually requires more and more of the substance or behavior to attain the sought-after high. According to Healthline.com, an addiction is “a chronic dysfunction of the brain system that involves reward, motivation and memory.” It’s about the way your body craves a substance or behavior, especially if it causes a compulsive or obsessive pursuit of reward and a lack of concern over consequences. In the case of an addiction, a person will typically react negatively when they don’t get their reward. They can experience physical and psychological withdrawal symptoms such as severe headaches, nausea and irritability. Addiction isn’t a weakness or a character flaw. It is an illness. It can have very real, very devastating consequences. Drug and alcohol addiction costs the United States around $420 billion annually in health care costs, criminal justice system costs and economic productivity losses. Addiction often affects many areas of a person’s life. It disrupts or even destroys daily life and relationships. It wreaks havoc on health and finances. It can create a tiring cycle of relapse and remission. Left untreated, an addiction can grow worse over time and lead to chronic illness, incarceration and even death. The most common drug addictions are nicotine, which is found in tobacco; opioids (narcotics) or pain relievers; and alcohol. According to Addiction.com, people can also be addicted to coffee or caffeine, gambling, sex and/or pornography, food and even technology. Addiction is most often signaled by an impaired ability to maintain self-control. A person fighting an addiction finds it impossible to stop their behavior even though they may realize their addiction is causing numerous problems. There are other signs of addiction, such as secrecy, theft or deception (lying about drug use). Healthrelated symptoms include insomnia or memory loss. Other physical changes may include bloodshot or glazed eyes, unexplained injuries, an abrupt change in weight (loss or gain), bad teeth (especially with drugs such as methamphetamines) and slurred speech. Changes in appearance, personality, mood or behavior are also telltale signs of addictive disorder, including increased levels of anxiety and depression, a lack of interest in hobbies or activities the person formerly enjoyed, neglecting relationships and missing work. Some people who are addicted start to reject their friends and family, preferring to hang out with other people who are addicted or who seem to encourage or support their addictive habits. What can you do if you suspect a friend or a loved one has an addiction? Your first instinct may be to try to make them get help. But in most cases, a person with an addiction must want to change for recovery to be successful. It has to be their choice. Be as supportive and involved as possible. Attending self-help meetings and support groups with your loved one or on your own can be very helpful. If the person decides to get treatment, encourage them to stick with the program they choose. But also be aware relapses are common, so prepare yourself for that possibility. Sources:

• Addiction.com (www.addiction.com) • Healthline (www.healthline.com)

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ARE YOU

ADDICTED TO

FOOD? A FOOD ADDICTION CAN BE AS SERIOUS AS AN ADDICTION TO DRUGS OR ALCOHOL

By Health & Wellness Staff Believe it or not, people can be addicted to food. They can actually develop a chemical dependency on one or more foods. Unlike addictive substances such as drugs and alcohol, we need food to survive. But for some people, eating goes beyond survival and sustenance. Some people can become obsessed with eating, calorie counting and their weight. Eating disorders include bulimia (eating and purging), binge eating and anorexia nervosa, in which a person literally starves herself or himself to death. (The majority of anorexics are female, but men can suffer from anorexia as well.) Food addiction has also been described as a compulsive or uncontrollable urge to eat food that does not relate to feelings of hunger. This behavior may occur in response to emotions such as stress, sadness or anger. Food addiction appears to be especially common in people who overweight or obese, female and over age 35 years. Many of these people have experienced trauma in their lives and may already have an eating disorder compounding their food addiction. About 5 percent of the general population has a food addiction. The most common addictive foods are high in sugar, flour, fat, grains and salt. Combining these hyperpalatables affect the brainâ&#x20AC;&#x2122;s reward center in a way that is very similar to the way drugs and alcohol do. According to www.addiction.com, the combo can trigger an abnormally large release of the pleasure chemical dopamine. Repeated overstimulation of these reward pathways can create brain adaptations that can lead to compulsive consumption despite negative consequences, a classic manifestation of addiction. Some researchers prefer to use the term eating addiction rather than food addiction. People with food addictions are unable to control and stop their eating behavior. They often find themselves spending excessive amounts of time on food and overeating. They eat to reduce negative emotions or increase pleasure. Although they eat more and more, food satisfies them less and less. But cutting down on certain foods may cause anxiety. Conversely, eating may make you feel depressed or guilty. The Yale Food Addiction Scale identified certain foods that appear to have close links with food addiction. These include potato chips, fries, chocolate, cookies, white bread, pasta and ice cream. Someone may develop a compulsion to eat any food that brings them comfort.

Symptoms of food addiction include: • obsessive food cravings • eating when you’re not hungry • severely restricting your food intake • a preoccupation with obtaining and consuming food • a preoccupation with weight • eating alone to avoid attention • eating to escape your feelings • eating to the point of physical discomfort or pain Physical manifestations of food addiction can include intense compulsive exercise, obesity and self-induced vomiting. Recovering from food addiction is somewhat more complicated than recovering from alcohol or drug addiction. People can abstain from drinking alcohol or using drugs, but eating is necessary. Treatment usually entails working with a dietitian, nutritionist or psychologist or other professional trained in dealing with food addiction. There are also programs that help people who are addicted to food. Food Addicts in Recovery Anonymous follows some of the tenets of the 12 steps advocated by Alcoholics Anonymous. Treatment should address the individual’s emotional, physical and psychological needs as they work to break the cycle of overeating, purging and abstaining. Successful treatment of food addiction teaches people to abstain from eating their “problem foods” and engaging in their negative eating behaviors. It also teaches them to live their lives and to deal with stress without reverting to their addictive eating habits. The overarching goal is to replace dysfunctional eating habits with healthy ones through nutritional counseling and to address problems such as depression or anxiety, which may require medication. Some tips that may help include eating mindfully – sitting down to eat, focusing on the food’s taste and texture and chewing slowly; drinking lots of water; and planning your menu and cooking healthy foods at home. Sources: • • • •

Food Addiction Institute (www.foodaddictioninstitute.org) Food Addicts in Recovery Anonymous (www.foodaddicts.org) WebMd (www.webmd.com) www.addiction.com

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MANAGING CRAVINGS

WITH MINDFULNESS OF THE HEART

Many people are self-soothing and self-medicating for the first time with drugs and alcohol due to the viral pandemic.

“Mindfulness is also translated as heartfulness”

he viral pandemic has caused an outbreak of anxiety, depression, loneliness, domestic violence, substance abuse and suicide. Cravings can become unhealthy habits in response to these emotional cues. Many people are self-soothing and self-medicating for the first time with drugs and alcohol. Many others recovering from substance abuse are relapsing. While professional counseling, medication and reducing the stigma of emotional distress are all critical to reversing this trend, there are simple self-care skills that can make a huge difference in this tragedy that affects so many men, women, youth and children. The Heart Center Throughout history, the heart has held a central place in philoso-

phies, religions and other spiritual and contemplative traditions. In Judaism, the heart is the seat of wisdom, emotion and inner intelligence. Sufism, the mystical branch of Islam, is known as “the religion of the heart.” The symbol for Sufism is a heart with wings. The Heart Sutra is a foundational recitation in Buddhism that supports the path to joy, wisdom, compassion and freedom from fear and suffering. In Catholicism, the sacred heart represents Christ’s love for all humanity. The “golden rule” (“do unto others as you would have them do unto you” – Matthew 7:12) is the highest ethical principle common to all religions. Namaste, the ancient Hindu greeting, is expressed with palms together at the heart and acknowledges our interconnectedness. In the yoga tradition, the heart center (aka heart chakra) is the seat of

love, compassion, kindness and friendliness. We often keep our hearts closed to protect ourselves emotionally. This limits our ability to experience and share our heart qualities of love, compassion, kindness, friendliness, forgiveness, generosity and gratitude. Connecting with our heart – opening our heart and sharing our heart qualities with others – can be a deeply healing experience and provide a healthy way to self-soothe in response to cravings. Mindful Meditation on the Heart Begin by adopting a comfortable position – sitting, reclining or lying down. The eyes can be open or closed. I recommend closing the eyes at least partially – soft eyes. Honor your decision to simply slow down, noticing the changes

in your body and your mind as you do. Connect to your gratitude for the opportunity to take this time for yourself – for your health – for your heart – and for others. Intention. We often act on autopilot, sometimes feeding a craving without consciously appreciating our underlying emotional needs. Mindful living and insight into your habits can be cultivated by stating your intention for doing what you are doing. So, as you begin meditating on the heart, honor the fact that you are beginning by saying to yourself, “I am beginning mindful meditation on my heart – and I know I am beginning.” Then honor your intention, perhaps saying, “I am practicing this heart meditation to relieve my own suffering and the suffering of those around me.”

September 2020

Connecting with our heart can provide a healthy way to self-soothe in response to cravings.

Follow a guided 15-minute version of this Mindfulness Meditation on the Breath, Body and Heart. It can be used by those with or without a history of unhealthy cravings: www.mindbodystudio.org/?page_id=1594

Opening to Sounds and Thoughts. We often think meditation requires a silent place and a silent mind. While both are nice, we often cannot avoid sounds and we certainly cannot avoid thoughts. It helps to cultivate a welcoming attitude to both. So open the senses wide, welcoming sounds – sounds from inside the body, inside the room or outside the room. Notice sounds coming and going and perhaps notice a space between sounds – maybe even silence – a quiet mind. Welcome both the sounds and the silence. Then shift your attention to thinking. Notice how thoughts naturally come without any effort. Welcome those thoughts, being grateful for the ability to think and allowing thoughts to come and go without pushing them away – just letting thoughts be. Welcome both the thoughts and the space between thoughts.

ing, and we simply bring attention back to the breath, the body and the heart. This may happen over and over again. This returning is an important part of the practice. It may even consume most of the practice. That’s okay. This practice can last a few seconds or a few minutes, ideally practiced daily either at formal dedicated times for meditation or, many times, randomly throughout the day for a few breaths – a few heartbeats. Mindfulness can reconnect you to your heart – your inner wisdom – your compassion for yourself and others. It may help you manage cravings in a healthy way.

Paying Attention to the Breath, Body and Heart. Drop your attention down into the body and feel the physical sensations in the breath as it moves in and out of the body. Feel the body being breathed by the breath and feel your gratitude for the miracle of your breath. Feel the heart. Feel the breath enlivening the heart. Feel the energy of the breath and the heart moving throughout the entire body. Feel the constant flow of heart energy into every cell of your body, pulsing, throbbing, vibrating, tingling.

About the Author:

Returning Your Attention as the Mind Wanders. The normal mind is a wandering mind. Wandering of your attention is not a problem. We simply notice when the mind wanders off into sounds or think-

Resources

• I have recorded a guided 15-minute version of this Mindfulness Meditation on the Breath, Body and Heart. It can be used by those with or without a history of unhealthy cravings. www.mindbodystudio. org/?page_id=1594

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

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SHOULD YOU QUIT

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COLD TURKEY? IT’S EASIER SAID THAN DONE It’s a question almost everyone who has an addiction – whether it’s to smoking, alcohol or drugs – has asked himself or herself: Should I try to quit cold turkey? “Cold turkey” means stopping the use of alcohol, nicotine and drugs altogether at once, instead of gradually reducing use. The phrase refers to a common withdrawal symptom most people go through – goosebumps from chills, which look like the body of a refrigerated turkey.

September 2020

By Health & Wellness Staff The safety of quitting cold turkey depends on the substance you’re trying to quit. Getting off cigarettes or alcohol may be safe to do on your own. Quitting highly addictive drugs or a severe alcohol dependence can cause serious side effects and, in some cases, death. Realizing your drinking, smoking or drug use has gotten out of hand and you need and want to quit is a big first step in recovery, but doing it cold turkey is probably not the best choice. “Just say no” sounds easy – but quitting is easier said than done. Going the cold turkey route does not work for everyone, especially for people who are dependent on a particular substance. If you’re trying to quit smoking, the good news is your body will start reaping the health benefits of quitting within 20 minutes after your last cigarette. Common nicotine withdrawal symptoms include irritability, restlessness, difficulty sleeping and concentrating and nausea. These symptoms and their severity can be different from person to person and may change from day to day. As uncomfortable as it can be, nicotine withdrawal typically isn’t dangerous to your health. However, the success rate for quitting smoking cold turkey is not promising: Older studies found only up to 5 percent of those who quit smoking cold turkey stay off cigarettes for at least six to 12 months. If you do decide to go cold turkey anyway, here are some tips to make it a little easier to handle: • Schedule activities to keep your mind off your cravings. • Have healthy snacks on hand. • Buy a new book or choose a new show to binge-watch – anything to keep you engaged during downtime. • Make plans with non-smoking friends and family. The more support the better. Researchers say alcohol-dependent individuals are not good candidates for quitting cold turkey. People who try to quit on their own face a very real possibility for encountering severe and potentially life-threatening symptoms from detoxification. During detoxification, the body tries to purge all traces of alcohol. You may feel as though you’re having a very bad hangover. You may have sweats, nausea and vomiting, diarrhea and headache. You could even have hallucinations or delirium tremens (the DTs). DTS can lead to dangerous cardiovascular problems. These symptoms can last anywhere from a few days to a couple of weeks. Go to the emergency room immediately if you have a high fever, seizures, vomiting that won’t stop, chest pain, trouble breathing or an irregular heartbeat. Almost as bad as physical withdrawal symptoms are mental withdrawal symptoms. You may feel anxious and depressed. Your craving to drink may become overwhelming, and despite your good intentions, you may succumb to the temptation, nullifying the work you’ve done. Drinking again seems to make all the symptoms, physical and mental, go away. You may later decide to give going cold turkey a try again, setting yourself up for a vicious cycle of quitting, relapsing, quitting, relapsing, until you finally decide it’s impossible for you to quit on your own.

With proper treatment, you can manage withdrawal and eventually recover from your addiction. Detoxification under medical supervision gives you access to doctors and licensed professionals such as therapists who will monitor your detox and treat you accordingly. You may also receive medication to alleviate the discomfort that often accompanies withdrawal. Consider carefully if quitting cold turkey is the best choice for you. Remember, when you stop taking a substance, your tolerance to it lowers, so if you do start to take it again, you’ll be more likely to overdose. Having a supportive network of physicians, therapists and people who gone through the same experiences as you could be a great asset rather than trying to go it alone. If you decide you need to be in rehab, there are numerous resources available online to find a treatment program. The website of the Substance Abuse and Mental Health Services Administration (SAMHSA) (www.samhsa.gov/find-treatment) has a locator with information about and links to more than 11,000 addiction treatment programs, including residential treatment centers, outpatient treatment programs and inpatient hospital programs. You may also want to attend meetings with Alcoholics Anonymous or Narcotics Anonymous or sign up for a smoking cessation program. Sources:

• Healthline (www.healthline.com) • www.addiction.com

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Do you have a problem? A drinking problem can range from mild to moderate to severe. Some people can drink socially, practicing restraint and self-control. Other people cannot seem to stop drinking once they start, and they keep drinking even when they suffer consequences such as hangovers, illness, alienating family and friends, blacking out or getting arrested for DUI. Some of the warning signs that alcohol is adversely affecting your life include: • You need a drink to get started or to fall asleep. • You tell yourself you can stop drinking any time you want to, but you keep getting drunk. • You miss days at work or school due to drinking. • Your ability to hold a job or maintain relationships with friends and family has deteriorated. • You can’t stay sober for an extended period of time. • Your tolerance for alcohol increases; that is, you have to drink more to achieve the desired high. • You drink at inappropriate times, such as first thing in the morning, or in appropriate places, such as church or work. • You hide alcohol and/or hide while drinking. • You continue to drink even though it makes you feel depressed or anxious or adds to other health problems you have.

Alcoholism is the second most common form of substance abuse.

For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | September 2020

ALCOHOL ADDICTION

WHAT ARE SOME SIGNS ALCOHOL IS ADVERSELY AFFECTING YOUR LIFE? By Health & Wellness Staff Alcoholism is also referred to as alcohol use disorder, or AUD. According to www.addiction. com, alcoholism is a chronic disease in which excess drinking of alcohol makes it difficult for a person to live a healthy life – physically, mentally and emotionally. Alcoholism is the second most common form of substance abuse, affecting an estimated 17 million adults and 855,000 adolescents in the United States, according to the National Institute on Alcohol Abuse and Alcoholism. Alcohol addiction affects people from all walks of life. A family history of addiction to alcohol puts a person at higher risk for developing AUD. Children of parents who have trouble with alcohol have a fourfold increased risk of developing the disorder. Psychological, genetic and behavioral factors can all contribute to AUD.

Physical manifestations of alcohol addiction include tremors, sweats and feeling sick to your stomach. Alcohol addiction can result in heart disease and liver disease, in addition to ulcers, diabetes, sexual dysfunction and brain damage. Women who drink heavily are at higher risk of developing breast cancer and osteoporosis. Drinking is also associated with an increased incidence of suicide and homicide. The first step toward overcoming alcoholism is admitting you have a problem. There are a variety of treatment options and resources available that can help someone with AUD, as well as his or her family. Quitting on your own (“cold turkey”) is generally not recommended for a deeply entrenched addiction. Detox can be life threatening. Perhaps the best known and most effective treatment for AUD is Alcoholics Anonymous (www.aa.org), a fellowship made up of recovering alcoholics who are dedicated to helping others learn to quit drinking and

stay sober. They know exactly what you’re going through because they have been there themselves. Group members talk about their own drinking and the trouble they got into and share how they stopped. There are no dues or fees for A.A. membership. The only requirement is a desire to stop drinking. The stark truth is, if you have a problem with alcohol and keep on drinking, it will get worse – never better – until you realize you need to stop drinking. But only you can decide when that time has come – when, as A.A. says, you get sick and tired of being sick and tired. Sources:

• Harvard Medical School (www.health.harvard. edu/addiction/alcohol-abuse) • Healthline (www.healthline.com) • National Institute on Alcohol Abuse and Alcoholism (www.niaaa.nih.gov) • www.addiction.com

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CHOOSING A REHAB FACILITY DO YOUR RESEARCH: ASK QUESTIONS CHECK CREDENTIALS

By Health & Wellness Staff Many people who are in recovery from substance abuse find it necessary and helpful to enter a rehabilitation facility. It’s important to remove yourself or your loved one from people and situations that may trigger a relapse. According to the National Institute on Drug Abuse, people in the United States can choose from more than 14,500 drug and alcohol treatment centers. What should you look for when choosing a facility? What kinds of questions should you ask the staff? Here are a few questions to keep in mind as you are doing your research. 1. What treatment plans are offered? 2. What are the qualifications and credentials of the staff? 3. Is the facility accredited and licensed? 4. Is there an outpatient option? 5. Will my insurance cover my treatment? 6. Is family participation encouraged? 7. What should I bring with me for residential treatment? What is prohibited?

8. What are the aftercare options? 9. What medications are used to help with detox? 10. What is the facility’s success rate? 11. What types of activities are offered at the facility in addition to therapy? Some other pertinent tips include: • Consider going to a rehab facility that offers variable treatment lengths based on individual clients’ needs. Some programs will let you stay as long as you want and need to, while others have specified program lengths. • Think about the treatment center’s specialty – is it alcohol or drug treatment or is its focus on some other behavioral disorder? Will it meet your or your loved one’s particular need(s)? • Ask for details about the treatment plan. • The continuum of care generally implemented at a qualified rehab center includes assessment, detox, residential inpatient treatment, an outpatient program and after care to help you stay healthy and sober.

• Get information about group and individual therapy. • Ask about the alumni program. • An inpatient treatment program provides a higher level of around-the-clock care, but it is more expensive and time-consuming. It is the best option for severe addictions. • Outpatient treatment centers are usually more affordable than inpatient treatment centers. Therapy is stretched out over a longer period of time. Outpatient treatment is not usually recommended for people with severe addictions, but it may be a good choice for those with moderate or slight addictions. It helps to have a supportive home environment and a strong support system that includes family and friends. • Many people struggling with addiction also are dealing with co-occurring mental health disorders such as depression, anxiety or a personality disorder. These issues require treatment as well. An effective center will have a team of experts that may include a psychiatrist, 24-hour

GET INFORMATION ABOUT GROUP AND INDIVIDUAL THERAPY.

nursing staff, case managers and other therapists such as social workers and addiction counselors. Research shows integrated treatment – where you are treated for both addiction and mental disorders simultaneously – is most effective. It may take several visits and even a few admittances and dismissals before you find the facility that is that best fit for you or your loved one. Persevere until you get to the right place where you will get the help you need to begin a clean and sober new life. Sources:

• Advanced Recovery Systems (www.advancedrecoverysystems.com) • Cleveland Clinic (www.health.clevelandclinic.org) • Help.org (www.help.org)

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September 2020 | Read this issue and more at www.healthandwellnessmagazine.com |

HandWmagazine

DIAGNOSIS:

KNOW THE SIGNS AND SYMPTOMS AND LEARN HOW TO PREVENT THIS INFLAMMATORY BOWEL DISEASE

Diverticulitis is an inflammation or infection of the pouches that can form in the colon. These are called diverticula. If you develop them, it is called diverticulosis and they are usually harmless.

Research suggests about 5 percent of people with diverticulosis go on to develop diverticulitis.

September 2020

By Health & Wellness Staff Diverticulitis is a form of colitis — an inflammatory bowel disease. It is quite common, with more than 200,000 cases per year in United States. It is especially prevalent in people ages 35 to 50 years. Doctors and researchers aren’t sure what causes diverticula to become inflamed or infected, but the most widely accepted theory is that increased pressure in the colon, caused by constipation or other digestive problems, can lead to tears in the wall of a diverticulum. Bacteria or hard fecal material present in the intestine can then become lodged there, causing inflammation and infection. Symptoms of diverticulitis include sudden pain or cramping in the lower left side of the abdomen that goes away after you pass gas or have a bowel movement; nausea; fever; bloating or gas; and constipation. Your doctor will diagnose diverticulitis by testing for tenderness in the abdomen. He may do a complete blood count to check for an infection or test a stool sample to see if there is blood in it. A CT scan of the abdomen will identify inflamed or infected pouches. A colonoscopy may be utilized as well to find inflamed diverticula or intestinal bleeding.

Diverticulitis can be either chronic or acute. Chronic diverticulitis never clears up completely and can cause complications such as abscesses (when collections of pus from the infection form around the infected diverticula); bowel obstruction; and bleeding. Some of these complications will require surgery. In some cases, the physician will insert a small tube through an incision in your abdomen to drain pus from infected diverticula. Peritonitis occurs when an abscess goes through the intestinal wall, spilling intestinal contents into your abdominal cavity. Peritonitis is a medical emergency that requires immediate care. You should also seek immediate medical attention if you have bowel movements or foul-smelling discharge leaking from your vagina or in your urine; if you have severe diarrhea; if you are not able to have a bowel movement; or you cannot stop vomiting. Risk factors for developing diverticulitis include being overweight, smoking, eating a diet full of animal fat and red meat and taking certain drugs, including steroids, opioids and non-steroidal anti-inflammatories such as ibuprofen or naproxen. Eating nuts, seeds or popcorn has not been shown to increase the risk of developing diverticulitis.

Treatment includes antibiotics that stop infectious bacteria from multiplying. If you have a mild case, you may be advised to rest and go on a liquid diet to allow your intestines to heal.

To lessen your chances of developing diverticulitis, be sure to eat a diet rich in fiber. Fiber-rich foods such as fresh fruits and vegetables and whole grains soften waste material, add bulk to it and help it pass more quickly and easily through your colon. Drink plenty of water and exercise regularly to promote normal bowel function and reduce pressure in the colon. If you have diverticulitis, you’ll want to avoid eating foods such as broccoli, cabbage, corn and fatty foods. Sources:

• • • • •

Everyday Health (www.everydayhealth.com) Focus Medica (www.focusmedica.com) Mayo Clinic (www.mayoclinic.org) Stay Healthy (www.Stayhealthy.com) WebMd (www.webmd.com)

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September 2020

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. To schedule an appointment with her, call our office at (859) 278-5007 or request an appointment through the online portal access.

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

SPONSORED BY UPTOWN HOUNDS 466 Angliana Avenue | Lexington, KY 40508 859-255-2275 | www.UptownHounds.com

pet health

Looking for the best pet care options for the health and wellness of your 4-Legged friends? Then welcome to our “Pet Health” Section, where we will bring you the finest businesses in Central Kentucky that will tend to the care and well-being of our furry loved ones. In this issue we feature “Uptown Hounds,” an upscale pet resort in downtown Lexington that will pamper your pooch in the way he or she deserves, as well as all the good things that are happening at the Lexington Humane Society.

LEXINGTON HUMANE SOCIETY’S FOSTER CARE PROGRAM

HELPS KITTENS GROW

ittens, kittens, kittens! They’re all we’re talking about these days. We’re in the swing of things here at the Lexington Humane Society (LHS), helping the tiniest members of our community grow into strong kittens and cats. Our Foster Care Program is adding new foster parents to our community, and even in the midst of the COVID-19 health crisis, our Foster Care team is safely meeting with foster parents to teach them all about kitten needs before sending them home for round-the-clock care.

Kittens need to be at least eight weeks old and weigh two pounds to be spayed or neutered and considered old enough for adoption. You can imagine the level of care invested in a kitten from the moment it arrives on site with tiny eyes not yet open, an empty belly and a desire to be comforted and kept warm. If you want to positively impact the kittens arriving daily at LHS, here are a few things you can do: • Make a monetary donation to support the medical care and supplies needed to keep kittens healthy and happy.

• Purchase physical supplies from the Lexington Humane Society’s Amazon Wishlist and have supplies delivered directly to our Foster Care team. • Consider becoming a foster parent and open your home to pets who may need some extra TLC. Our Foster Care Program is a key component of our mission to Give Love. Fostering gives us the opportunity to supply all these animals with what they need, both physically and emotionally, so they can flourish until they are ready to find their forever homes.

P SHOPPING” at Uptown Hounds!

pet health by Uptown Hounds 23

T “FALL” INTO FUN A UPTOWN HOUNDS By David Bryan Blondell, Special Sections Dir.

s a pet owner, are you tired of dragging around your beloved pooch to two, three, or four different places for the services and products your dog needs? As Summer turns to Fall, make things easier – AND MUCH MORE FUN! – by eliminating all those extra trips. Give Uptown Hounds a try for the “one-stop shopping” of grooming, daycare, boarding, food, gifts and numerous playtime options.

America’s Uptown Hounds Luxury Resorts was created as an all-inclusive, high-quality, highenergy environment where your four-legged family member can play, primp, relax and stay. And let’s face it – you AND your pooch deserve the best single place available when it comes to providing them everything they need. Conveniently located in downtown Lexington near office buildings, the University of Kentucky campus and all the downtown hospitals and healthcare facilities, Uptown Hounds’ guests – pets AND their owners – have a multitude of luxurious amenities to enjoy.

Uptown Hounds features large, plush hotel suites for short and long-term boarding, private daycare rooms, a top-notch grooming Salon & Spa and a boutique with the finest of toys, treats, food and pet-related merchandise. In addition, extremely large heated indoor and manicured outdoor play areas provide your pooch the most fun and friendly environment possible. Moreover, the beautiful marble floors and walls and the upscale fixtures that are part of the facility’s luxurious decor simply reflect the upscale treatment your four-legged member of royalty deserves. The Daycare Services at Uptown Hounds are considered second to none, with newly expanded weekday hours of 6:30 a.m. to 7:30 p.m. (Monday thru Friday) to make it more convenient for working owners. In addition, there are new weekend Daycare hours: Saturday and Sunday from 8 a.m. to 5:30 p.m. Once there, the friendly Pet Services Staff makes sure your dog is well cared for and is having a happy, fun stay with up to three playtime sessions with its newfound friends (grouped by weight and activity level). Individual playtime and extra attention is also offered, as is supervised usage of the popular 30-foot by 50-foot outdoor pool during its seasonal operation. Speaking of which, pets and owners alike still have time this Fall to enjoy what is fondly referred to as the “Cool Pool.” This very popular and in-demand venue provides hours of fun for Uptown Hounds’ clients (and guests; dog vaccines UPTOWN Continued on Page 24

ptownHounds.com

www.UptownHounds.com

pet health by Uptown Hounds

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Lucky Dog Raffle sponsored by Metronet SHEABELPETS.COM • 859.320.0274 2568 Richmond Rd, Lexington, KY 40509

Don’t miss the Lexington Humane Society (LHS) Lucky Dog Raffle sponsored by Metronet! One lucky winner will receive $1,000 and all proceeds benefit the LHS animals! Raffle tickets can be purchased online at AdoptLove.net. Random drawing will be held September 25th at approximately 12pm. Need not be present to win. LHS will contact the winner!

Visit AdoptLove.net to purchase your ticket!

Virtual Critter Camp sponsored by Pet First Join the Lexington Humane Society (LHS) for a virtual version of our annual Critter Camp, sponsored by Pet First! Kids will learn about kindness and compassion, animal advocacy, and responsible pet care through a mixture of online and offline activities at home. Campers will have the opportunity to virtually meet animals; watch fun videos to learn about pet care, animal safety, and more; and help animals find forever homes through art, fundraising, and projects! Each day will include animal-themed crafts, activities, and on-demand guest speakers and videos. The best part is you will receive a take-home camp kit delivered directly to your house by an adoptable animal or an ambassadog! Ready to have some “furtual” fun? Camp kits are available for purchase while supplies last.

Visit AdoptLove.net to register! UPTOWN continued from Page 23

In addition to Uptown Hounds’ weekly daycare services, a special new weekend daycare schedule is now available: Saturday and Sunday from 8 a.m. to 5:30 p.m.! Also inquire about the “Daycare Referral Bonus.”

required) to bring and watch their dogs romp and stomp and have the best time of their lives! Towels and life-jackets are available; the staff will provide supervision for pool use during Daycare or Boarding visits. For further enjoyment, poolside chairs and tables with large umbrellas surround the pool, giving shade and a comfortable place to rest for owners and swimmers alike. PLEASE NOTE THE POOL CLOSES OCT. 31. With the calendar now turning to Fall, “one-stop shopping” is an easy and FUN way to fulfill your pet’s needs at Uptown Hounds. They recognize the proper, professional care of your pets is among the most important considerations you have – and for anyone wanting to give as much love and special care to your dogs as they give you, this Fall please give America’s Uptown

Hounds Luxury Resorts a try. Please visit www. UptownHounds.com or call Guest Services at (859) 255-2275. A new texting service is now available as well. Text any questions or boarding requests to (859) 255-2275. Uptown Hounds is conveniently located just off South Broadway at 466 Angliana Avenue, just a half mile from downtown and a block from The Red Mile. They invite you to a quick tour of the facility, and look forward to welcoming you and your dog as a part of the Uptown Hounds family! Note: As the conditions surrounding the pandemic and its restrictions change, please call Uptown Hounds or visit their Website to verify what services are currently being offered or affected.)

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Papalo CILANTRO SUBSTITUTE ADDS A TANG TO TRADITIONAL DISHES By Tanya Tyler, Editor Health&Wellness If you are a fan of Mexican cuisine and you like cilantro or arugula, you should try papalo. Papalo is also known as papaloquelite, Bolivian coriander (although it’s not related to coriander), killi and quilquiña. It has also been called buzzard’s breath and skunk weed – the Spanish named it mampuitu, which is Spanish for skunk. This culinary herb is often used as a substitute for cilantro in tacos, salsa, guacamole and sauces. It is related to the daisy family. Papalo has such a pungent flavor, with a hint of mint and citrus, that often only a few leaves are needed to add a zesty tang to a dish. Use one-third the amount of papalo in a recipe that calls for cilantro. Papalo is very easy to grow in a garden. The plant can reach about 5 feet in height and 3 feet in diameter. Unlike cilantro, it thrives during hot summer weather (one of its nicknames is summer cilantro), so you can plant it in full sun with good drainage; it does not require a lot of water. If you let it grow without pruning, it will become very floppy. That is why some papalo growers plant bunches of the plants next to each other so they all support one another. Papalo grows wild in Mexico, where it originated, and South America. Its name comes from the Nahuatl word for butterfly, and papaloquelite means butterfly leaf (because the leaves are shaped like butterfly wings). Papalo flowers are a source of nectar for butterflies and bees. Papalo seeds are similar to dandelion seeds because they grow on a stalk and fly away in the wind to germinate in different places. The plant

B E A U T Y

is a natural insect repellent because of its highly fragrant oils. Like other semi-wild greens grown in those areas, papalo is rich in vitamins and nutrients. It comes in two main varieties, broadleaf and narrow leaf. Simply snip off fresh leaves as needed (be sure to rinse them in cool water before eating). In restaurants throughout Bolivia and in parts of Mexico, the plant is kept on tables so diners can pluck and sprinkle the leaves directly on their dishes. Use older leaves if you want a more pungent flavor and younger leaves if you want a milder taste. You can cook them, but they are best used raw. They lose much of their pungent flavor if dried. Along with peppers, papalo is used in traditional Aztec dishes. It’s an important ingredient in cemitas, a popular Mexican sandwich. The papalo leaves and flowers contain essentials oils and active chemical constituents

that give this plant some medicinal properties. One study says papalo offers health benefits such as lowering cholesterol and blood pressure and aiding digestion. It is also purported to lower inflammation. In Bolivia, it is often used for liver ailments or to reduce the swelling of infected injuries. Papalo is an acquired taste, much like cilantro, which some people say tastes like soap. Now that you know, try papalo. Sources and Resources

• • • • • • • •

Banderas News (www.banderasnews.com) Epic Gardening (www.epicgardening.com) Gourmet Sleuths (www.gorumetsleuth.com) Johnny’s Selected Seeds (www.johnnyseeds.com) Native Batch (www.nativebatch.com) Specialty Produce (www.specialtyproduce.com) Terroir Seeds (www.Underwood Gardens.com) Value Food (www.foodvalue.com)

The name papalo comes from the Nahuatl word for butterfly.

September 2020

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Health&Wellness September 2020

Articles inside

Designing a Personal Diet and Exercise Program

Alcohol Addiction

Should You Quit Cold Turkey?

Are You Addicted to Food?

Getting the Most Out of Rehab

Diagnosis: Diverticulitis

Choosing a Rehab Facility: Do Your Research

FOOD BITES: September 2020

NATURE'S BEAUTY: Papalo

What is Addiction?

INTEGRATIVE MEDICINE: Managing Cravings with Mindfulness of the Heart