Health&Wellness September 2021 by Rockpoint Publishing

PLEASE TAKE ONE M

Vol. 18 • Issue 12 • September 2021

ACTIVE

SENIOR LIVING Feel energized & empowered with endorphins from activity!

GET MOVING

EXERCISE SENIOR

SERVICES DI

REC TORY

IMPROVE HEALTH & LONGEVITY

BLUEGRASS ELDERLAW NAVIGATES UNKNOWN LEGAL WATERS WITH YOU

“With Today’s Breakthroughs, You Too Can ELIMINATE Type 2 Diabetes, Obesity, Hypertension, IBS, Fatigue & MUCH More!” BEFORE TRUE HEALTH SOLUTIONS

AFTER TRUE HEALTH SOLUTIONS

Rick Flannery, was taking 17 medications a day. He was taking 8 Oral meds and 4 Insulin Injections daily for Type 2 Diabetes. He had Hypertension, High Cholesterol, Sleep Apnea, and Obesity, weighing over 246 lbs. Rick’s A1c was 9.2. NOW 6.7 and OFF all meds for Type 2 Diabetes, Hypertension and Cholesterol. He’s eliminated 16 drugs a day (costing thousands a year) and he’s lost over 83 pounds! Q: Rick, why did you go to Dr. Miller? A: “My Type 2 Diabetes was terrible and my health was getting worse. I had High Blood Pressure and I really needed to lose weight, but couldn’t. I heard of Dr. Miller and the results he gets.” Q: You’ve been seeing other medical doctors for your Type 2 Diabetes and Hypertension, what about Dr. Miller was different? A: “Dr. Miller made it clear, something was not working correctly in my body. He said his approach is to uncover and reveal exactly what that is. Dr. Miller really takes the time to listen and looked at my whole health history. He makes it clear that Type 2 Diabetes, Hypertension and Obesity are being caused by something. My other doctors just didn’t take the time to do this, they just gave me more and more medications. I knew these were just masking symptoms and not fixing anything. Dr. Miller makes complete sense.” Q: What does Dr. Miller do to find out what’s not working correctly inside your body? A: “Dr. Miller doesn’t mess around. He has an Amazing blood panel lab through Lab Corp. He then does a ‘Functional Medicine’ Computer Assessment. It is very impressive to see.

Q: Rick, what did Dr. Miller recommend for you to eliminate your Type 2 Diabetes, Obesity and Hypertension? A: “Dr. Miller just lays it all out so clear. He started off by seeing me every week to ensure I would eliminate the Diabetes, He has amazing printed instructions on lifestyle improvements to eliminate all poor health and then stay healthy.” Q: What are the results of your treatment from Dr. Miller? A: “My results are great! My A1c went from 9.2 to 6.7, after 15 years on medications. I’ve eliminated all my drugs for Type 2 Diabetes, Hypertension or Cholesterol and I’ve now lost 83 pounds! I highly recommend Dr. Miller. I got my health and life back!”

“Dr. Miller worked with my other doctors and I walked away from Diabetes, Hypertension, Obesity, Fatigue and I got my LIFE back!

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

(859) 223-2233

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

N I Z A

FEATURES 4

Exercise is Important for Seniors

CONTENTS

SEPTEMBER 2021: ACTIVE SENIOR LIVING

Latest COVID-19 Variant a Cause for Worry

The Human Brain & COVID-19: What are the Effects on Survivors?

Memory Cell Phone Offers Families Peace of Mind Bluegrass Elderlaw Navigates Unknown Legal Waters With You

Beware of Email Scams

Prioritizing Our Mental Health: A Lesson from Olympians

Proven Benefits of Daily Movement

COLUMNS 5 18

DENTISTRY Guarding Against Online Options to Protect Your Smile

FAMILY DOC What is a Medicare Wellness Exam?

INTEGRATIVE MEDICINE Mindful Aging One Day at a Time

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.

ELDER LAW The Inevitable Transfer of Wealth and How to Avoid It

DEPARTMENTS EVENTS CALENDAR

NATURE'S BEAUTY: Jacaranda

FOOD BITES

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© Copyright HEALTH&WELLNESS Magazine 2021. 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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EDITOR Dear Friends, I believe the secret to long life is getting out there and moving and doing things. With the aches and pains that come from growing older, it’s very tempting to sit down and avoid doing anything that adds to those aches or pumps up that pain. But that’s precisely why we need to keep moving. In one of our articles on seniors and exercise, staff writer Jean Jeffers maintains exercise empowers you to feel more in control. I can attest to that. Whenever I come in from a run, I feel energized and determined. I tackle projects like cleaning and sweeping with gusto. I suppose it’s because I’ve got my metabolism working

and those endorphins flowing. It’s such a good feeling I want to keep it going. I have often said I don’t want to be stuck on the front porch of a nursing home in a rocking chair as I age – unless, of course, I’m tying up my running shoes to hit the pavement or I’m resting after a run with a refreshing beverage. I hope you’re getting out there, too, and maintaining your Health & Wellness whatever your age! Here’s to your health, — Tanya

September 2021 | Read this issue and more at www.healthandwellnessmagazine.com |

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EXERCISE IS IMPORTANT

FOR SENIORS

By Jean Jeffers, Staff Writer It has been widely accepted that as we age, we slow down, but is that necessarily good for us? Are you a senior who has slowed down? Do you avoid strenuous exercise? Are you a couch potato? Your answers to these questions are important. For those of us not focused on fitness, it is easy enough to forget about exercise. But sedentary living leads to metabolic disorders and other disease states. One study found 67 percent of seniors are sedentary for at least eight hours each day. Like everyone else, for continued health and wellness, seniors need to move – to exercise. And they need to exercise regularly. Exercise can be fun. Some experts advise 150 minutes per week while others believe 300 minutes of exercise per week is optimum. Whatever the amount advised, it is important to start somewhere and build up gradually. Research shows exercise for seniors provides a host of benefits. Doing light exercise, one study found, allowed participants to be 18 percent healthier than non-exercisers. This study also showed participants who did 300 minutes of exercise weekly had lower BMI measurements and

Get moving to improve your health and longevity

smaller waist circumferences than those who did not exercise. Exercise keeps us in the game, relieves depression, makes our bodies more agile and our bones and muscles stronger, and it gives us a sense of well-being. Exercise supports emotional and mental health, helps you sleep better and empowers you to feel more in control. It has been shown those seniors who exercise have a larger amount of white matter in their brains and displayed greater mental flexibility. They were more flexible both cognitively and in terms of brain function than their less active peers. Staying active and continuing to challenge your body through exercise is the key to remaining healthy. If you have been inactive for whatever reason, it’s a good idea to get going and get moving. The first step is to assess your current physical level. Talk with your doctor before beginning. Start slow. Consider walking at first. Other low-impact activities include swimming and yoga. Tai chi and gentle weight training provide increased blood flow and allow you to gain strength to try more strenuous forms of exercise. Increase

your workout length and weights and reps gradually. There are many ways to increase movement and begin exercising. Housework done briskly counts, as does gardening and yard work. You can even keep moving while watching TV by lifting weights, doing jumping jacks or pedaling a stationary bike. Having the right equipment is important. A good shoe supports your feet and legs. Wearing a knee brace, back brace or wrist brace may help you avoid injury. Find simple ways to make exercise fun and enjoyable. Be creative. Do things you enjoy but pick up the pace. Make it a convenient part of your day. For some, exercising first thing in the morning gets them off to a good start. If you don’t have 30 uninterrupted minutes, try breaking up your activity into 10-minute segments three times a day. Then add more. And don’t forget to reward yourself for your efforts.

Doing some exercise is better than none.

Sources: • Medline Plus (www.nhlbi.nih.gov) • National Institute on Aging (www.nia.nih.gov)

September 2021

Elder Law.

THE INEVITABLE TRANSFER OF WEALTH A N D H O W TO AV O I D I T By Mikel D. McKinley, Attorney Over the next 20-plus years, there is going to be a massive transfer of wealth. For most people, this is an unavoidable transfer. Politically speaking, no one will be happy about it. Even the staunchest Socialists will lament this transfer. By definition, this transfer will not hurt the poor, but it also won’t help them either. In fact, the poor in this country will not see a single cent of the transferred wealth. Joe Biden will not be to blame. Donald Trump will not be to blame. Russian collusion, Chinese hacking, Black Lives Matter and the Proud Boys will likewise not be to blame. The culprit of this massive transfer of wealth can only be laid at the feet of an aging population and the exorbitant (and growing by the day) cost of long-term care. Depending on where you find your statistics, there are between 10,000 and 12,000 people who turn 65 years old every day. Another interesting statistic is that 60 percent to 70 percent of those lucky Americans who reach the age of 65 will need some form of long-term care before they die. That brings me to my original statement: Over the next 20 years, there is going to be a massive transfer of wealth. The wealth will not be transferred to Gen Xers from the Baby Boomers (even though over 59 percent of Boomers still support their adult children1). The wealth will be transferred to assisted living communities and nursing homes. If you have read any of my previous articles, you will know that I am a huge advocate for assisted living communities. They are a great solution for maintaining a good quality of life as we get older and start to lose our physical and mental abilities. However, they can be quite expensive. As expensive as they are, they don’t hold a candle to nursing homes. Nursing homes can be two to three times more

expensive than an assisted living community. No matter how nice they are, if you find yourself in a nursing home, your quality of life will not be something to be envied. As we approach age 80 years, we have a 50-percent chance of going to a nursing home before we die. The average stay in a nursing home is approximately 2.5 years. The average cost of a nursing home is approximately $85,000 per year. Doing the math, we each have a 50-percent chance of spending $212,500 on nursing home care before we die. For a married couple, there is a 75-percent chance of spending $212,500. If it doesn’t concern you to spend $212,000 on nursing home care, how about twice that? I have clients who have spent over $1 million on nursing home care (before they called me, of course). If you could be sure of the average cost, you might not be concerned. The problem lies with the extreme. The only limit on how much money you might have to spend on full-skilled nursing care is the size of your balance sheet. If you are worth $2 million, that’s how much money your family might have to spend. In reality, not everyone who ends up in a nursing home will have to go broke there. There are basically three ways you won’t go broke in a nursing home. First, have so much money there is no way you could possibly spend it all on nursing home care; second, hurry up and die before your money runs out; and third, hire an experienced Elder Law Attorney to help you preserve your assets for your family. Very few people are in a position for the first strategy to be an option. Therefore, if your choices were between the second and third strategy, which would you choose? Source https://www.fool.com/retirement/2017/07/29/9-baby-boomer-statistics-thatwill-blow-you-away.aspx

ABOUT Protecting Legacies and Empowering Elders | Phone: (1-888-9Legacy) or 1-888-953-4229 | Fax: 866-823-0490 Email: eldercare@eldercarelegacy.com | Hours of Operation: Mon–Thu 8:30am–4:30pm, Friday 8:30am–4:00pm, Sat–Sun Closed

September 2021 | Read this issue and more at www.healthandwellnessmagazine.com |

LATEST COVID-19 VARIANT

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Unvaccinated persons are at greater risk of being infected by this variant than those who are fully vaccinated.

A CAUSE FOR WORRY PRACTICE SOCIAL DISTANCING, MASKING TO REDUCE RISK OF INFECTION By Health&Wellness Staff Just as we were beginning to breathe a maskless sigh of relief, B.1.617.2, a COVID-19 variant, suddenly sprang up and put our return to “normal” on hold. Mutated forms of the virus, called variants, have begun appearing around the world. They are slightly different from the original strains. The delta variant is a “variant of concern,” according to the Centers for Disease Control and Prevention (CDC). This means there is reason to suspect it may pose a new and somewhat different health threat to humans. The delta variant was first detected in India in December 2020. The first recorded cases of delta-variant COVID-19 occurred in the United States in March 2021. By July, it had become the dominant form of COVID-19 in the country. It appears to be more contagious than the original virus, but the extent of the health risk represented by this variant is not yet fully understood. Where the delta variant has been identified, it rapidly took off and spread between people more efficiently than even the alpha variant. A CDC study found 83 percent of sequenced samples from individuals testing positive for COVID-19 were attributable to the delta variant. Its symptoms are similar to

other forms of COVID-19: coughing, headaches, fevers, sore throat, fatigue. The telltale COVID-19 signs – loss of taste and smell – appear to be less prevalent with the delta variant. Unvaccinated persons are at greater risk of being infected by this variant than those who are fully vaccinated. Contrary to the original virus, which more heavily targeted the elderly, the delta variant puts young people more at risk. A deltaplus subvariant includes an additional mutation that attacks lung cells and reduces vaccine effectiveness. You can protect yourself and your loved ones from delta and the other new variants by taking the same steps public health organizations developed for the original outbreak of COVID-19: • Wear masks or other protective facial coverings. • Practice social distancing by keeping at least six feet away from other people. • Avoid crowds, especially in confined spaces (grocery stores, bars, restaurants). • Wash your hands regularly and thoroughly with soap.

• Get vaccinated with one of three vaccines currently approved for use by the Food and Drug Administration (FDA).

Sources • Centers for Disease Control and Prevention (www.cdc.gov) • World Health Organization (www.who.int)

EMPOWERING SMILES Read our article in this month’s magazine for tips on what to consider when shopping for a nightguard. ukhealthcare.uky.edu/dentistry

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

THE HUMAN BRAIN & COVID-19

COVID-19 infection is a risk factor for strokes.

WHAT ARE THE EFFECTS ON SURVIVORS OF THIS VIRUS? By Dr. Tom Miller, Staff Writer COVID-19 has resulted in more than 120 million reported cases and 2.6 million deaths. Respiratory and gastrointestinal symptoms are accompanied by short- and long-term neuropsychiatric (NP) symptoms and long-term effects on the human brain. Some patients present with cognitive and attention deficits often described as brain fog, confusion, new-onset anxiety, depression, psychosis, seizures and even suicidal behavior. These symptoms may present before, during and after respiratory symptoms. Clinical researchers from Johns Hopkins University and Harvard Medical School found large cells called megakaryocytes in the brain capillaries of individuals who died from COVID-19 infection. Megakaryocytes make platelets, which are a part of the body’s clotting system. These cells should not be in the brain. In fact, neuropathologists had never seen megakaryocytes in the brain before, and this observation had never before been reported in the medical literature. These cells could be related to strokes observed in individuals with COVID-19. Researchers in Finland suggest another major cause of brain damage is lack of oxygen. Particularly worrisome is that several of the patients who were autopsied did not show any signs of brain injury during the course of their COVID-19 infection, yet all had notable brain damage. Recent research conducted in Germany and the United

Kingdom found post-COVID-19 NPs in 20 percent to 70 percent of patients, even in young adults, that lasted months after respiratory symptoms resolved, suggesting brain involvement persists. However, new research now suggests there may be longterm neurologic consequences in those who survive COVID-19 infections. Particularly troubling is increasing evidence that mild brain damage may occur in many survivors, causing pervasive yet subtle cognitive, behavioral and psychological problems. COVID-19 can cause damage to the brain directly by encephalitis. One British study of patients with encephalitis found a number of patients with COVID-19 had suffered strokes. In fact, COVID-19 infection is a risk factor for strokes. Canadian medical researchers have found individuals over 70 years of age were at particularly high risk for stroke related to COVID19 infection, but even young individuals are seven times more likely to have a stroke from this coronavirus versus a typical flu virus. Thus it appears a COVID19 infection may lead to brain damage. While sometimes the brain damage is obvious and leads to major cognitive impairment, more frequently the damage may be mild, leading to difficulties with sustained attention. Although many people who have recovered from COVID-19 can resume their daily lives without difficulty, a number of people may experience problems now or later. Both German and American researchers have suggested the combination of direct effects of

the virus, systemic inflammation, strokes and damage to bodily organs, including lungs and liver, could even make COVID19 survivors at high risk for Alzheimer’s disease in the future. Individuals who have had COVID-19 may benefit from being systematically evaluated with a formal neuropsychological assessment, including measures of sustained attention, to assure their cognition has not been compromised. Sources and Resources • Boldrini, M. and Klein, Carroll.

How COVID-19 Affects the Brain. JAMA Psychiatry. doi:10.1001/ jamapsychiatry.2021.0500 • Woo, M.S., Malsy, J., Pöttgen, J. et al. Frequent neurocognitive deficits after recovery from mild COVID-19. Brain Communication. 2020;2(2):fcaa205. doi:10.1093/ braincomms/fcaa205

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

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September 2021 | Read this issue and more at www.healthandwellnessmagazine.com |

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MEMORY CELL PHONE

OFFERS FAMILIES PEACE OF MIND By Health&Wellness Staff According to the Centers for Disease Control and Prevention, approximately 5.8 million Americans are currently living with Alzheimer’s disease. Many families know the disorientation and confusion associated with Alzheimer’s can sometimes result in their loved one getting lost. In fact, 37 U.S. states have incorporated the public notification known as a “Silver Alert” to broadcast information about missing seniors suffering from Alzheimer’s, dementia or other mental disabilities. It’s not just the wandering off that can put these vulnerable individuals in harm’s way.

Predatory spam and robocalls frequently try to take advantage of individuals by obtaining personal and financial information, sometimes resulting in stolen identities. RAZ Mobility is focused on protecting individuals with Alzheimer’s, dementia or intellectual disabilities from these predators with its Memory Cell Phone. This phone gives loved ones and/or caregivers access through the RAZ Mobility portal to: • restrict incoming calls from predatory robocalls; • create and edit saved contacts for onetouch dialing; • track the location of the phone if it’s missing;

• check the phone’s battery power and signal strength; and • disable the power button so the phone is always on. The Memory Cell Phone has been deliberately designed to be very simple to use. Individuals with memory loss may not remember phone numbers or even names. Many of them are not open to learning new technology and don’t remember how to use a smartphone or even a basic cell or home phone. Too many buttons, options and screens can create a fear of technology and confusion, causing individuals with memory loss to stop PHONE Continued on Page 29 Photo credit: www.razmobility.com

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2600 Gribbin Drive Call Today: 859-281-0048 Bluegrass Elderlaw, PLLC Lexington KY 40517 www.bgelderlaw.com Logo may appear with or without “Medical Fitness Facility” 120 N. Mill St. #201 ITNBluegrass 120 N. Mill St., Ste. 201 859-268-8190 Lexington, KY 40507 Lexington, KY 40507 1206 N. Limestone Street www.bodystructure.com 859-281-0048 Red Black Gold Lexington, KY 40505 Colors  Asset Preservation Personal training. Physical therapy. L. KentonMatch - Mary Patton - Amy E. Dougherty Match to PMS 4515C Carolyn to PMSEllis 186C www.bgelderlaw.com 859-252-8665  Estate Planning, Wills and C12/M100/Y91/K3 C31/M31/Y69/K2 The Hearing & Speech Center Fitness memberships. Our team Take Control of Your Future! Trusts R206/G32/B47 R180/G162/B105 At Bluegrass Elderlaw, our team of www.ITNBluegrass.org  Medicaid Planning and Crisis 350 Our dedicated, multi-generational, and Blvd. experienced team of of physicalHEX therapists, HEXHenry #B4A269 personal #CE202FClay Planning attorneys work with you to help attorneys helps families address the planning and implementation Lexington, KYwith 40502  Powers of Attorney issues of becoming elderly, dealing disability, and handling you find peace of mind. death transfers. 859-268-4545  Guardianship Seal areas include:  Medicaid Applications When planning for your future and the future of your loved ones, you Practice www.hscky.org deserve peace of mind throughout the process. At the law office of  Special Needs Trusts and • Estate Planning Planning Bluegrass Elderlaw PLLC we listenover carefully your objectives, clearly Celebrating 60toyears of Sound and thoroughly explain the options to best achieve your goals, and • Wills and Trusts Beginnings! Theconfidence. Family Hearing THIS IS AN ADVERTISEMENT equip you to approach your future with • Powers-of-Attorney Center at The Hearing & Speech DonnaElder@remax.net • Asset Preservation Center is a statewide organization • Guardianship www.BestRealtorForSeniors.com Seal may appear with or without ribbon, can be used with shadow depending on project providing comprehensive hearing • Medicaid Planning & Applications healthcare to children and adults. • Special Needs Planning Slogan • Hearing Slogan Evaluations is Gloucester MT Extra Condensed Italic • Estate Settlement and Probate • Hearing Aid Consultation, Fitting and Repairs REAL ESTATE Contact Sans serif font such Protection as Myriad Pro or Myriad Pro Bold Hearing 2600 Gribbin Drive, Lexington, KY 40517 • Custom Info www.bodystructure.com Website has also appeared without “www.” • Tinnitus Support 859-268-8190 Two color logo is standard Can be used as one solid color depending on project

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Let Preston Greens take care of the moments for you so you can live your best life services where Tiffaney Clay, Please join us for now. this Outstanding free presentation and care delivered with Preston Green’s Executive Director – will help prepare you dignity and compassion to handle the in tough conversation points with your a brand new thriving parentsenvironment. and family members. Our communityTiffaney was thoughtfully to inspire you to willdesigned discuss: relax and live each day to the fullest. • • • • •

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FIND A SURGEON WHO’S AN ATHLETE Patty Lane is a world-class triathlete. The fact that she needed a new hip wasn’t going to change that. Once she realized something was wrong, she found Dr. Stephen Duncan at UK Healthcare Orthpaedic Surgery & Sports Medicine. An athlete himself, he developed an approach that would get Patty the hip she needed and get her back to the sport she loved. With her successful hip replacement behind her, she’s back to racing. A member of Team USA Triathlon, she competes all over the world—and with her new hip, nothing can stop her. Patty is proof of The Power of Advanced Medicine.

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“ YOU WANT TO KEEP MOVING, WE’LL KEEP YOU MOVING.” Donna Martin has always been an extremely active person—teaching, coaching and playing sports. Soon after retiring from teaching, Donna began to play pickleball—a paddleball sport that combines tennis, badminton and table tennis. But when she started to experience swelling and pain in her knees that was impacting her ability to play, she sought help at UK Orthopedic Surgery & Sports Medicine. Dr. Kyle Smoot and Dr. Stephen Duncan identified the source of her pain: arthritis. Thanks to regular corticosteroid injections in her knees, Donna has been able to stay active and pain-free so she can continue to play pickleball, coach cheerleading, and enjoy her retirement the way she wants to. Donna is proof of The Power of Advanced Medicine.

September 2021

BLUEGRASS ELDERLAW

NAVIGATES

UNKNOWN LEGAL WATERS WITH YOU Most people don’t think about things such as wills, estate planning, probate court or powers of attorney (POA) until – almost always unexpectedly – they have to.

AMY E. DOUGHERTY, MEMBER

MARY ELLIS PATTON, MEMBER

KATHERINE E. FINNELL, MEMBER

CAROLYN McCOWN, MEDICAID PARALEGAL

ANNIE SLONE, PARALEGAL

GRACE JETER, LEGAL ASSISTANT

ANGELA REHORN, OFFICE MANAGER

September 2021

Often at Bluegrass Elderlaw, the initial contact with a client comes in the form of a panicky phone call: “MY MOM JUST DIED. WHAT DO I DO?” By Tanya J. Tyler, Health&Wellness Editor

It can be a tough, confusing time for anyone who hasn’t had to deal with these types of legal matters before. “You just don’t know what you don’t know,” said Mary Patton, a partner with the law firm that specializes in helping people negotiate the unchartered territories of trusts, advanced directives, Medicare and Medicare, guardianships and more. Bluegrass Elderlaw is very experienced in crisis planning. “When we meet our clients, we sit down and have a long meeting with them to find out about their family, their assets, their goals,” Mary said. “We try to help them meet their goals by constructing a customized plan. We try to get people to do things sooner rather than later. It gives you more time to think about what you want and make sure the right people are appointed to do the right things.” Bluegrass Elderlaw’s accessible Web site has a wealth of information presented in an easy-tounderstand format. “We were originally formed by a woman named Carolyn Kenton,” Mary said. “When she started the business, she was one of the very few people in the area doing elder law. She was joined shortly thereafter by Amy Dougherty. Amy and Carolyn worked together for a long time, and then I joined them as a part-time

associate in 2014. Later, Katie Finnell joined us. She had been a solo practitioner doing what we did. We met her and we liked her so much that we said, ‘Why are you doing this by yourself when you could be doing it with us?’ So we brought her in.” The attorneys work closely together to make sure their clients are well informed about all their options. “Amy and Katie in particular do a lot more with Medicaid than I do,” Mary said. “We all cover areas of specialty, but we work together as a team. If someone hires one of us, they get all three of us, and that’s what I really love about our firm.” Other Bluegrass Elderlaw staff includes Medicaid Paralegal Carolyn "Coop" McCown, Paralegal Annie Slone, Legal Assistant Grace Jeter, and Office Manager Angela Rehorn. Elder law focuses particularly on issues that arise later in life. “Elder law starts with general estate planning – your will, your POA, things like that,” Mary explained. “I always tell people it’s really middle-class estate planning. Most of our clients are concerned about their estate. They don’t think they have assets that are worth addressing with a lawyer, but most of us actually do have assets or we have people in our lives we want to make sure we protect.” Mary says she is very passionate about educating clients about powers of attorney, a major area of their practice.

We try to help clients get it right the first time.

ATTORNEYS-AT-LAW

Call Today: 859-281-0048 www.bgelderlaw.com

“POAs can do a lot of things for people and can prevent things like guardianship,” she said. “But they also allow your loved ones to adjust to changes in your life and changes in the law. If you have a good POA, it allows for the agent, the person you’ve appointed, to do things for you.” When it comes to writing your will, it’s very important to work with attorneys such as those at Bluegrass Elderlaw, rather than going to a do-it-yourself legal Web site. A legitimate will must be drafted precisely and contain elements required by statute. “DYI legal stuff costs thousands and thousands of dollars to fix if it’s not done correctly,” Mary said. “We try to help clients get it right the first time. We also try to practice what we preach, so most of the types of documents we talk about we all have done ourselves.” Mary understands many people aren’t comfortable discussing the inevitability of death, but it’s important to do so. “I try to explain to people it’s a gift to their family to have these things done and in place,” she said. “I tell them to keep a running list of where their assets are, where the life insurance is. Some clients put all their documents together in a three-ring binder so if something happens, they can just grab that binder and that can be their startingoff point. Starting your documents sparks a good discussion with your family about your wishes.” For more information, check out Bluegrass Elderlaw’s Web site at www.bgelderlaw.com or call (859) 281-0048.

CONTACT

AREAS OF PRACTICE

120 North Mill St., Suite 201 Lexington, KY 40507 (859) 281-0048 www.bgelderlaw.com

Estate Planning Medicaid Planning Guardianship Probate and Estate Planning Asset Preservation

Dentistry. &

September 2021

GUARDING AGAINST ONLINE OPTIONS

TO PROTECT YOUR SMILE WHAT TO CONSIDER WHEN REVIEWING ONLINE NIGHTGUARD CHOICES Dr. Rodrigo Fuentealba, University of Kentucky College of Dentistry

nline shopping and having just about anything you can think of delivered right to your front door isn’t a new concept. While this is a welcome option in many cases, there are some items consumers may want to think twice about before ordering online, including nightguards. Recommending a patient wear a nightguard isn’t something a dentist automatically suggests at a certain point in a patient’s life. Instead, dental professionals will recommend a nightguard after reviewing the condition of the patient’s teeth and collecting other information about their sleep, any jaw pain, clenching, grinding, present condition of restorations (fillings and crowns), gum health, etc. Other factors, including an abnormal bite (when a person puts their teeth together), missing or misaligned teeth, gum disease, stress and anxiety and sleeping disorders, are also considered. If you do not currently wear a nightguard, you may be wondering about its purpose. A dental professional may recommend a nightguard during sleep to: • Prevent damage to teeth – grinding teeth can lead to damaged enamel (the covering that helps protect teeth from decay), fractured fillings, tooth sensitivity, broken teeth and tooth loss; • Prevent chronic headaches – clenching and grinding teeth during the night can lead to different types of headaches and other pain; and • Help protect any investment already made on dental treatments. When patients receive a nightguard from their dental professional, the appliance will be custom fitted to their mouth, either by employing a digital scan or having impressions of their teeth taken. Additionally,

the dental professional can recommend wearing an upper or lower nightguard based on the patient’s unique circumstances (comfort level with one option over another, the condition of teeth, their bite, etc.). Thus, patients can be assured they will leave the dental office with a properly custom-fitted nightguard made to withstand many, many nights of use – one that best supports their personal overall oral health needs. An increasing number of companies have started to offer consumers the option of ordering a nightguard online, promoting attractive cost savings and the possibility of skipping the dental office. While the cost of an online nightguard generally seems substantially lower than that of a nightguard purchased in a dental office, consumers should be careful to consider the actual total cost of their purchase should they take this route. Many of these online companies highlight the thinness of their nightguard product or fail to clearly disclose the thickness of their product. While thinness may seem attractive, a nightguard that is too thin can cause issues rather than help avoid them. A vital purpose of a nightguard is to form a barrier between your teeth to help protect them during clenching and grinding, as well as to support optimal jaw position. A product that is too thin for you will not accomplish these goals. Some online companies offer a product that is 1.3 millimeters thick, while a nightguard you get from a dental office may be closer to 2 millimeters thick in the back of the appliance and 4 millimeters thick in the front – again, a certain thickness helps the product do its job of protecting teeth. Additionally, online companies will not be able to verify that all your teeth are touching your nightguard appliance. This is very important as continuous use of a nightguard with uneven contacts (not all teeth touching) may cause your actual bite to change. Related to the thickness of a nightguard is

how long it may hold up to the wear and tear a user inflicts on it. Some online companies say their guards will last between three to 12 months before they wear out, depending on user grinding level, while a product from a dental office will generally last years. Because of online product option fragility, you may find online companies offering a subscription plan for replacement nightguards, e.g., consumers will be mailed a new guard every three months and billed for their subscription fee. Another choice you may see at select online companies is the option of a soft, hybrid or hard nightguard. Soft nightguard options are marketed as very comfortable. However, just like putting gum in your mouth, a soft nightguard will only cause you to want to clench more. Again, this is a decision a dentist makes after a full diagnosis and talking with patients about their unique needs to best support their oral health and comfort. Don’t take for granted any option is necessarily better than another – the decision is best made by considering a patient’s level of grinding and its impact on their teeth and other factors. While the dental office may not be your favorite place to visit for a nightguard or other dental-related purposes, dental professionals are an important part of your healthcare team. We’re here to help collect and review all necessary oral health and medical-related information to support and maintain your happy, healthy smile. About the Author Dr. Rodrigo Fuentealba is an assistant professor at the University of Kentucky College of Dentistry. His clinical interests include aesthetic dentistry, digital dentistry, dental implants and fixed and removable prosthodontics. Dr. Fuentealba sees patients at the UK Dentistry Faculty Practice Clinic located in the Dental Science Building at 770 Rose Street in Lexington. More information about UK Dentistry is available at www.ukhealthcare.uky.edu/dentistry.

ABOUT UK HEALTHCARE 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 – empowering smiles across Kentucky and beyond.

September 2021

Beware of

EMAIL SCAMS

HOW TO AVOID GE T TING PHISHED, VISHED OR SMISHED By Health&Wellness Staff Scams are everywhere – and they seem to especially target senior adults. The scammers apparently think seniors aren’t tech savvy and thus are easy prey for their schemes. They can rob you of your money or grab your personal information to use for their own nefarious ends. Have you ever received an email from a Nigerian prince, asking for your help to secure funds? That is a classic scam – hopefully you didn’t reply to the email! Be skeptical of individuals representing themselves as foreign government officials asking for your help in placing large sums of money in overseas bank accounts. Don’t fall for the promise of a cut of the money for your cooperation. Another common scam is an email that says you’ve won the lottery. To receive your winnings, you are instructed to send a processing fee. A legitimate lottery will never ask you to send personal information through an email. The best way to avoid getting scammed is to learn to recognize a fake email and delete it immediately. Fake emails often look like they’re from a company you know or trust – a bank, a credit card company, an online store. They may say they’ve noticed some suspicious activity or log-in attempts. They may claim there’s a problem with your account or your payment information or ask you to confirm personal information. Always check the address of a suspicious email. You may notice there’s enough of it

that’s off (misspellings, odd punctuation) that tells you you should NOT click on the accompanying link or reply to the email. Phishing, vishing and smishing scams account for more financial disruption than any other type of cyber fraud, costing consumers $57 million in fraud losses. Phishing is when someone poses as a certain person or company to steal personal information or obtain money. These types of emails can also install malware or spyware on your computer. when you click a link. You may not even know it happened. Sometimes the email directs you to a page that looks like a legitimate website, but these pages are designed to fool you into inputting information such as your credit card number, phone number, Social Security number and more. With that information, the scammers can wreak havoc on your finances by obtaining access to your bank account. The FBI’s Internet Crime Complaint Center says people lost $57 million to phishing schemes in one year. To protect yourself, use security software on your computer and your cell phone and set it to update automatically (scammers are always coming up with new schemes). Protect your accounts by using multifactor authentication. Report phishing emails to the Federal Trade Commission at www. reportfraud.ftc.gov. Vishing (voice phishing) occurs when scammers pose as a bank rep, a friend or someone else and calls you. One popular scam is having someone call your phone and tell you they’re your child or grandchild and they’ve

been arrested or kidnapped and need bail or ransom money. Verify that the caller is who they say they are. Perhaps you and your child or grandchild can come up with a secret code word or phrase that will let you know they are really the person calling you. Smishing is when a scammer sends phishing links by SMS or text message. The scammer tries to make the victim click on an attached link by offering more details to claim a prize or a refund. They try to create urgency on behalf of the recipient. Once the recipient responds, they pounce. Here are some more tips to avoid getting scammed:

• If you don’t know the sender, DELETE the email. • If somebody claiming to be an organization or financial institution asks for personal information over the phone, call the organization’s or institution’s number back to make sure the call is from a legitimate source. • Check for spelling and grammar mistakes. Oftentimes, phishing emails originate from other countries where English is not the primary language. • Never reply to a spam email. • If you want to check or report a link you receive in an email, type the URL directly into the address bar of your browser. Source: www.sontiq.com

September 2021

E V E NTS SEPTEMBER 2021 Daily

Centered: FREE First Yoga Class Ready to relax, create, connect, heal, move and learn? Begin your journey to a happier, healthier life. Centered offers a variety of in-person and virtual classes as well as workshops and continuing education trainings on a schedule of unique and recurring events. All are taught by experienced instructors of their movement or healing styles of choice. Classes are available by membership, package, or individual purchase, as well as sometimes donation. Enjoy your first yoga class for free! Visit centeredlex.org to find a class.

September 2–6

vendors, Sorghum & Pottery demonstrations, and delicious food vendors. Also live music, entertainment, children activities and loads of FUN! Convenient parking within walking distance of the Festival. Visit our website at midwayfallfestival.com for information about our sponsors, directions, and area lodgings. Mark your calendar now, click going or interested, and then share this event page or please click to invite all of your friends. Visit midwayfallfestival.com for details.

September 18-19

Lafayette DanceBlue 2nd Annual 5K/10K Virtually run or walk a 5K (3.1 miles) or 10K (6.2 miles) for the kids! This can be done in one single run/walk or break it up and accumulate your mileage. All registrants will receive a commemorative t-shirt and sticker. Proceeds from this race will go directly to LHS DanceBlue, an event that supports

Bluegrass Classic Dog Show The Lexington Kennel Club, in conjunction with the MidKentucky Kennel Club and Northern Kentucky Kennel Club is pleased to announce that it will hold its annual Bluegrass Classic Dog Show, an AKC licensed all breed show in Lexington, KY in the Alltech Arena at the beautiful Kentucky Horse Park. 2000 dogs will compete for awards in Dock Diving, Conformation, Fast Cat, Trick Dog, CGC, Obedience, Rally, Farm Dog Test, CATS & Temperament Testing. 8:00am–3:00pm, $10 per vehicle. Visit bgclassic.org for details.

September 18

Walk on for Hope 5K Run/Walk Join us Saturday at 9am for our second annual 5K run/walk event at Central Kentucky Riding for Hope (CKRH). Walk on for Hope’s name was derived from the variety of ways our clients say “walk-on.” The 5K encourages people of all kind and exceptional abilities to come out and run, walk, skip, or jog to benefit CKRH. The event will start at CKRH with multiple water stations along the way and finish with our personal cheer team of mini-horses! Each entry will receive a t-shirt, bib number, and CKRH swag. Visit Runsignup.com/walkonforhope for tickets.

September 18-19

47th Annual Midway Fall Festival Join us for the best Festival in Central Kentucky! Organized and hosted by the Midway Business Association and the City of Midway. There will be a multitude of talented Arts & Crafts

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

the DanceBlue Kentucky Children’s Hospital Pediatric Hematology/Oncology Clinic through the Golden Matrix Fund. Over the last seven years, Lafayette DanceBlue has successfully raised over $130,000 to donate to this worthy cause! It has been an amazing seven years and we are excited to make this year even more successful. Visit runsignup.com/Race/KY/Lexington/LHSDanceBlue5K10K for details and to register.

September 25-26

Saturdays

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

The HelpCare Foundation Fun Run! Lace-up your running shoes and join us in the fight against Childhood Cancer! All donations go directly towards World Child Cancer in partnership with The HelpCare Foundation. 1/2 Marathon, 5K Run and 1 Mile Fun Run / Walk. Visit runsignup.com/Race/KY/Lexington/THCFunRun for details and to register.

September 25

4th Annual KRA Dash for disABILITIES This annual 5K is in conjunction with the Annual Conference of the Kentucky Rehabilitation Association, a member organization promoting ethical and state of the art practices in rehabilitation with the goal of personal and economic independence of persons with disabilities. Proceeds will support educational scholarships provided by the KRA Scholarship Fund for students with disabilities. Visit runsignup.com/Race/KY/Lexington/4thAnnualKRADashfordi sABILITIES for details and to register.

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September 2021 | Read this issue and more at www.healthandwellnessmagazine.com |

HandWmagazine

PRIORITIZING OUR

MENTAL HEALTH:

A Lesson from Olympians By Tom Miller, Staff Writer

about 26 percent prioritize it. There is growing evidence to suggest taking care of your mental health positively impacts physical Our physical and mental health as well. health are critically important According to the American Psychiatric if we are to maintain balance Association (2019), stigma related to in our lives. Last month’s mental illness is universal, and inaccurate Olympics brought to the forefront the portrayals in the media may contribute to tremendous pressure placed on athletes and misinformation, misperception and reluctance provided us with models of how to develop to seek help. Stigma often comes from a lack greater self-awareness of our mental health. of understanding or fear. Adding to the stigma, Simone Biles, an outstanding athlete in prioritizing one’s mental health is women’s gymnastics at the 2020 often viewed as selfish or weak, as Tokyo Olympics, is often referred Fostering evidenced by the strongly divided to as the greatest gymnast of healthy opinions relating to Biles’ decision all time. She demonstrated the to step aside. importance of self-awareness relationships Strategies for prioritizing of mental well-being when she with others is your mental health can begin withdrew from the U.S. team and with identifying and analyzing individual all-around competitions. vital for one’s your emotions and how they She decided to take a step emotional affect others. Understanding the back after feeling emotionally health. relationship between emotions, overwhelmed. She is not alone. thoughts, values and resulting Many Olympians have felt the toll behaviors is critical to effective management that competing at the highest level can take. Michael Phelps, the most decorated Olympian of mental health. Integrate personal and social identities of all time, has spoken openly about his by identifying your personal, cultural and struggle with depression and fully supported social assets with honesty and integrity. Then Biles’ decision. connect with other positive, loving people you Americans seem to recognize the care about and who care about you. These importance of making mental health a may be friends, family, a support group or priority, but few are taking steps to improve a professional coach or therapist. Fostering their emotional and mental health. Research healthy relationships with others is vital for demonstrates about 95 percent of Americans one’s emotional health. agree mental health is important, yet only

Work on practicing good nutrition, exercising and resting (poor sleep patterns may negatively affect positive emotions, which then can cause mood and emotional reactivity, anxiety and depression). Meditation, relaxation techniques, yoga and other stressrelieving activities can provide avenues to mental health and well-being. Connect with your community by expanding your social circle. Consider volunteering, taking classes that interest you or practicing random acts of kindness for others. Get professional help from qualified, licensed and credentialed health professionals after discussing your concerns and symptoms with your primary care provider. Simone Biles, Michael Phelps, Naomi Osaka and athletes like them are providing direction, courage and awareness about the need for each of us to be attuned to and careful of our mental health. Sources and Resources • American Psychiatric Association (www.psychiatry.org) • Mental Health America (www.mhanational.org)

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

W HAT IS A

MEDICARE WELLNESS EXAM?

By Dr. Keith T. Applegate, Family Practice Associates of Lexington, P.S.C.

ur primary goal at Family Practice Associates of Lexington is to focus on maintaining wellness and preventing health problems before they occur. A Medicare wellness exam is a free screening visit designed to help prevent diseases and disability based on your current health and risk factors. It is separate from your annual physical exam. Our providers at FPA feel strongly this service is critical to maintaining good health and now require our Medicare patients to have a Medicare wellness exam yearly. The wellness exam visit is covered once every 12 months (11 full months must have passed since your last visit). Your provider will have you fill out a Health Risk Assessment before the exam. The questionnaire asks about your health status, injury risks, behavioral risks and urgent health needs. Answering the questions can help you and your provider develop a personalized prevention plan to help you stay healthy and get the most out of your visits – and your life. The wellness exam includes: • a review of your medical and family histories; • developing or updating a list of current providers; • height, weight and blood pressure measurements; • personalized screening schedule; • detecting cognitive impairment; • an assessment of your ability to perform activities of daily living, such as bathing and dressing; and • resources as needed. Additional services are often offered during this wellness visit, some of which you may not otherwise receive. These may include a fall risk assessment and a mini hearing screening and a chance to discuss services Medicare covers. If you meet certain criteria, you may qualify for a low-dose CT scan to screen for lung cancer or an ultrasound to screen for abdominal aortic aneurysms or hepatitis C. You will also discuss recommended testing, such as mammograms, colonoscopies or osteoporosis screenings and when you last had them. You’ll receive a written schedule listing when those screenings will be due again. If you need vaccines, referrals, lab work or personalized health education, you can talk to your primary care provider about these issues at your wellness exam. The exam is longer than a typical visit because it’s a chance to discuss and update your medical history as well as comprehensively review different aspects of your health. You can also discuss advance directives, which outline your desires for medical decisions and interventions if you become too ill to speak for yourself. These legal

documents let your family, friends and health care providers know what kind of health care you want and who you want to make health care decisions for you, should you become incapacitated. You can choose to have a health care proxy or a living will, which describes treatments you want, such as artificial nutrition, breathing machines or resuscitation if you stop breathing or your heart stops beating. This visit will be with either your provider’s Medicare wellness RN or nurse practitioner. It’s important to have your yearly Medicare wellness exam so your primary care provider can focus on managing any chronic and acute illnesses you are currently dealing with. The goal is to keep you healthier longer and improve your outcomes. Schedule your Medicare Wellness Exam by calling our office at (859) 278-5007 or scheduling online at https://phreesia.me/fpalex. About the Author: A Louisville native, Dr. Keith Applegate joined Family Practice Associates of Lexington in 1987. He graduated from the University of Kentucky College of Medicine and did his residency in family practice at the University of Cincinnati. He is certified by the American Board of Family Medicine. His objective is “to have a helpful and rewarding doctor-patient relationship that results in a healthier you.”

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.

September 2021

Integrative Medicine.

MINDFUL AGING O N E DAY AT A T I M E

e take so much for granted. We assume there will be a tomorrow even though we know tomorrow may never come. Our minds are so often in the past or future and not fully present to this day – the only day in which we actually live. Our minds are so often in some other place and not where we actually are right now. This inattentiveness can lead to errors, accidents and a lack of appreciation and engagement with our family, friends, pets, work, personal health and planetary health. As we age, our perception of time changes. It feels like less than a year since our last birthday. It sometimes takes illness or tragic loss to make us wake up to the fleeting nature of this precious life – this precious mind – this precious body – these precious family and friends – this

precious planet. “Living one day at a time” was popularized after its origin in 1935 as part of Alcoholics Anonymous (AA). It has since been applied to other serious physical, mental and emotional conditions. But it isn’t necessary to wait until we develop serious illness to begin living this way. Doing so may even give you some protection from such health misfortune. Here is part of my personal self-care prescription – some things I find helpful in cultivating a mindful life. You may recognize some of these from your own self-care tool kit. I certainly have not mastered this art of mindful living, but my intentions are good and I see a positive trend as I grow into my wisdom years. Mindfulness has been described by various teachers as paying attention, in the present moment, on purpose, non-

judgmentally, with openness, curiosity, acceptance, generosity, gratitude, friendliness, kindness, forgiveness, compassion and patience – as if your life depended on it. Being dedicated to even five minutes a day of intentional mindfulness practice can plant positive seeds of mindful habits for a healthy mind, body, emotions and relationships. Gratitude. Over the years, I have become so grateful. I woke up this morning and do not take that for granted. I intentionally express my gratitude on waking and going to bed. Throughout the day, I often stop in front of the mirror, place my hand over my heart and remember my gratitude for this life – this day – this moment. Slowing down. I have wasted so much time in my life. I relate to Alabama’s song, “I’m in a Hurry.” I often simply stop in my tracks and stand still, especially if I am rushed or late, remembering I

can “stop and smell the roses.” I often recall Kenny Chesney’s song “A Lot of Things Different,” with less hurrying and worrying. I’ve changed the phrase “There’s no time like the present” to “There’s no time but the present.” I often recall a question from one of my favorite mindfulness teachers, Pema Chodron: “Since death is certain and the time of death is uncertain, what is the most important thing?” For me, not wasting time is the most important thing. Less Doing and More Being. We are so rewarded for our productivity and “getting it done.” This is useful but can lead to exhaustion, emotional distress, physical illness, substance abuse and burnout when taken to an extreme. We need to balance our doing mode with regular doses of our being mode. John Lennon expresses the sentiment well in “Watching the Wheels.”

ABOUT MIND BODY STUDIO Mind Body Studio

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

For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | September 2021 Mindful Eating. We take our senses so for granted. While eating, I will notice the rainbow of colors in my meal, truly smell and taste the food, feel the food touching my mouth and the sound of chewing and swallowing. I see the grocery, farmer, sun, rain and topsoil there in my food. Cleanliness. In the shower, I close my eyes and feel the water, the warmth, the sound, the smell and the gratitude for clean water. As I wash my hands, I feel my hands touching each other, grateful for soap and the health benefits of clean hands. Walking and Moving. I regularly stand and walk to break up the screen time. I rotate my shoulders in both directions. I relax my face, my jaw, my shoulders. I walk often aware of discomfort in hips, knees or feet and being grateful for the ability to move, stand and walk without assistance. I do some hatha yoga stretches one or two times each day for about 10 minutes, paying close attention to how my body feels and areas needing special gentleness. Walking outside is especially powerful. I see the sky, clouds, trees, sun and moon. I remember that all things are connected and that I am a child of the universe. I pray for Mother Earth and all those who suffer. Body Awareness. During all activities, whether active or restful, I intentionally focus attention on the physical sensations in my body – feeling the surface I am touching, the feel of clothing touching my skin and the air touching my face. I feel the constant flow of energy and information inside my body –

inside my skin – noticing how the miraculous human body is never completely still during its lifetime. Driving and Waiting. I am vigilant on the highway. Traffic accidents and fatalities are so common. There were 778 deaths on Kentucky roads in 2020. I drive slowly and let people pass. I don’t engage in competition with aggressive drivers. I notice the thoughts and emotions while waiting at the red light. This transfers to waiting in the checkout line or for the elevator. I relax my shoulders. I use my turn signals. I drive defensively. I often turn off the radio and drive in silence. Awareness of Breathing. I often watch the breath coming in and out – the breath breathing the body, the body being breathed by the breath. The gift of each breath – the gift of life. Feeling the in-breath followed by a slight pause and the outbreath followed by a longer pause. I rest in the silence and stillness at the end of the outbreath. I soften my belly to allow the fullness of the breath coming in and out – soft-belly breathing. Awareness of the Heart. I place my attention in the center of my chest – the heart center. I feel the breath enlivening the heart. I feel the constant flow of energy of the breath and the heart throughout the entire body – every cell in the body breathing. Every cell energized by the breath and nourished by the heart. I intentionally open my heart to my suffering and the suffering throughout the world – people, animals and planet Earth. I believe these habits have

made a huge positive difference in my life. I hope you find ideas here to help you relieve your suffering and the suffering around you. I hope this path of mindful aging, one day at a time, helps you live your path with heart. “Do all the good you can, in all the ways you can, to all the souls you can, in every place you can, at all the times you can, with all the zeal you can, as long as ever you can.” – John Wesley About the Author Dr. John Patterson is past president of the Kentucky Academy of Family Physicians and is certified in family medicine, mind body medicine, integrative holistic

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medicine, mindfulness-based stress reduction, physician coaching and yoga therapy. He teaches mindfulness and mind-body skills for the University of Kentucky, Saybrook College of Integrative Medicine and Health Sciences (Pasadena, Calif.) 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.

Resource • I have recorded several guided mindfulness practices you can access at the Mind Body Studio website http://www.mindbodystudio.org/?page_id=1594

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September 2021 | Read this issue and more at www.healthandwellnessmagazine.com |

N AT U R E ' S

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B E A U T Y

JACARANDA

Beautiful and hardy tree has made its way around the world

By Tanya Tyler, Editor Health&Wellness A beautiful tree with an equally beautiful, musical name, jacaranda mimosifolia is a sub-tropical tree native to south-central South America, Cuba, Hispaniola and the Bahamas. It has found its way around the world because of its beauty. It is adorned with long-lasting, sweet-smelling, trumpetshaped, violet-colored flowers that give it its secondary name, blue jacaranda. They are also known as black poui or Brazilian rosewood. They are very hardy, bouncing back even when young from hard frost. In the United States, jacaranda trees grow extensively in the Southwest, southeast Texas and Florida. According to The Spruce, the jacaranda tree can be considered either

semi-evergreen or deciduous, depending on the climate in which it grows. The trees are found throughout most of Southern California, where they were imported by horticulturalist Kate Sessions. In South Africa and Australia, the jacaranda is regarded as an invasive species, preventing growth of native species. What makes the jacaranda so appealing is its ability to offer shade. Its leaves can grow up to 20 inches long and its branches arch to form a canopy that looks like an upturned umbrella. But when the leaves and flowers drop, they should be cleaned up quickly because the debris covers the ground in a thick layer that can rot and cause a slimy, slippery mess near driveways, pools, patios or outdoor recreation areas. It is fast growing, adding up to 10 feet a year in its first few years of life. Only mature jacaranda trees

have flowers. Jacaranda blooms during the spring and summer, usually around May but sometimes as early as April or as late as August. The trees are pest and disease resistant and moderately drought tolerate, although they require watering during extended dry periods such as the one California is currently experiencing. Although jacaranda trees can be grown indoors, they typically will not flower. Outside, they should be placed in a spot that offers full sun. They do best in well-draining, moderately sandy soil with a slightly acidic pH level. They tolerate clay and loamy soils fairly well. Some jacaranda trees can tolerate occasional cold weather, but in general, they don’t thrive in climates that have frequent freezing temperatures. There are 49 species of jacaranda trees. The White Christmas cultivar of the

September 2021

In the United States, jacaranda trees grow extensively in the Southwest, southeast Texas and Florida.

jacaranda tree can grow to be almost 40 feet tall and up to 60 feet wide. The Bonsai Blue is a new dwarf jacaranda cultivar. It’s only 10 to 12 feet tall and 6 to 8 feet wide when mature. The tree’s yellowish-white, hard, moderately heavy timber is easy to work with. It is used for interior carpentry and poles and to make small items such as tool handles and carvings. Jacaranda trees have numerous purported medicinal uses. The bark and roots are used to treat syphilis and hepatitis. Infusions of the flowers are used to treat amoebic dysentery in Guatemala and Mexico. Its flowers, leaves and bark are used to treat neuralgia and varicose veins. Hot jacaranda leaf baths treat wounds, skin infections and acne. Sources: • • • • •

CABI invasive Species Compendium (www.cabi.org) Gardening Know How (www.gardeningknowhow.com) Health Benefits Times (www.healthbenefitstimes.com) The Spruce (www.thespruce.com) University of Florida Gardening Solutions (gardeningsolutions. ifas.ufl.edu/plants)

PHONE continued from Page 8

calling and interacting with loved ones. The Memory Cell Phone is a one-touch-dial picture phone that consists of one primary screen with an extra large and bright 6.3-inch display. It includes three elements: • pictures and names of up to six contacts (with an option for up to 24); • a button to call 911; and • time, battery power and signal strength notification. The phone has no applications or settings to cause confusion or distraction, no voicemail and no notification or operating system updates. The user simply taps the picture of the person they wish to call. (Pictures and names are perfect for individuals with memory loss.) An alternative RAZ Emergency Service to avoid unwanted 911 calls requires a subscription. With this feature, dispatch agents will know the caller suffers from memory loss and caregivers will be notified of emergency calls by text message. Caregivers can manage the RAZ Memory Cell Phone through a simple online portal that is used to create and edit contacts, track the location of the phone/user, check the phone’s battery power or signal strength and select certain options. These options include the ability to disable the power button or restrict incoming calls to contacts, preventing unwanted predatory robocalls. When the phone rings, two big buttons appear. A green one says “Answer” and a red one says “Hang up.” The home screen is always on and the phone is always ready to use. It will never fall asleep and it will never lock. The user will not have to remember a passcode to open the phone. The tracking feature updates every 15 minutes and is available any time on the online portal. The RAZ Memory Cell Phone can be limited to receiving calls. In advanced stages of memory loss, users may forget they made a call just minutes ago. The ability to limit use to incoming calls only addresses this challenge while ensuring the person’s loved ones can reach them and or they can call 911 in case of an emergency. Some seniors have difficulty charging their phone with a charging cable. Inserting the cable head into the phone requires a level of coordination they no longer have. The RAZ Memory Cell Phone comes with a charging pad that utilizes wireless charging. Various state government programs offer the RAZ Memory Cell Phone for free to eligible consumers. These programs offer specialized telecommunications equipment to consumers with disabilities. Program requirements vary and can include an income requirement. For more information, visit www.razmobility.com.

September 2021 | Read this issue and more at www.healthandwellnessmagazine.com |

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PROVEN BENEFITS OF

DAILY MOVEMENT

Brain and body both improve and strengthen when you exercise By Sara Police, Ph.D. Exercise improves your health from head to toe. According to the 2018 Physical Activity Guidelines for Americans, being physically active is one of the most important actions that people of all ages can take to improve their health. Physical activity offers immediate benefits to the brain, with long-lasting effects elsewhere in the body. Physical activity strengthens the heart as well as other major muscles to prevent falls. It helps with weight management goals. Here are some more benefits you’ll discover as you begin to exercise: Mental Health

Brain-health benefits from exercise occur immediately after a session of moderate to vigorous physical activity. Immediate benefits include reduced feelings of anxiety (short term) and improved cognitive function. A consistent and regular exercise program yields longer-lasting benefits, such as deeper sleep and improvements in executive function – the ability to plan, organize, start and stop tasks, monitor behavior and control emotions. For children ages 6 to 13 years, short-term as well as habitual exercise is shown to improve cognition through better performance on academic achievement tests, executive functioning, processing speed and memory. For adults, habitual exercise reduces the risk of dementia and also improves cognition, including attention span.

Anxiety and anxiety disorders are among the most prevalent mental disorders in the United States. Anxiety and depression have increased among youth and adults during the COVID19 pandemic. Fortunately, research has shown physical activity can be beneficial in battling these mental disorders. For children ages 6 to 17 years and adults, a habitual exercise program reduces the risk of depression. Cardiovascular Health

Heart disease and stroke are two of the leading causes of death in the United States. To significantly reduce your risk of heart disease, engage in moderate physical activity for at least 150 minutes a week. Greater amounts confer even further risk reduction. However, any amount of physical activity lowers risk of cardiovascular disease mortality. For people who have been diagnosed with type 2 diabetes or the metabolic syndrome (a clustering of cardio metabolic risk factors including high blood pressure, high blood sugar and low HDL levels) and/or too much fat around the waist, levels of physical activity below the recommended 150 minutes a week confer strong health benefits. The benefits of physical activity on the cardiovascular system and cardiorespiratory health (heart, lungs and blood vessels) are the most extensively researched and documented of all health benefits associated with exercise.

References • Physical Activity Guidelines for Americans, 2nd edition. U.S. Department of Health and Human Services. Washington, DC: U.S. Department of Health and Human Services; 2018. • Panchel, N., Kamal, R., Cox, C., and Garfield, R. The Implications of COVID-19 for Mental Health and Substance Use. Kaiser Family Foundation Website; 2021. • Examples of Moderate and Vigorous Physical Activity. Obesity Prevention Source: Harvard T.H. Chan School of Public Health Website; 2021.

Weight Management

Regular physical activity is of paramount importance to achieving and maintaining a healthy body weight. The amount of physical activity needed for weight management varies from person to person. For example, while the minimum amount recommended is 150 minutes a week for health benefits, people who are trying to lose weight or keep a significant amount of weight loss may need more than 300 minutes of moderate-intensity activity per week to meet their weight-control goals. Moderateintensity exercise is any exercise that increases your heart rate and causes you to breathe harder than normal, though you should still be able to talk while exercising. Examples include brisk walking (4 mph), heavy cleaning such as washing windows or vacuuming, mowing the lawn with a push mower, bicycling with light effort or playing doubles tennis. Muscle- and bone-strengthening activities can also help maintain lean body mass during weight loss. The Physical Activity Guidelines for Americans recommends including muscle-building exercises at least twice weekly. Strong scientific evidence shows physical activity confers health benefits in a variety of ways – from reducing anxiety to protecting bone density. Starting an exercise regimen can be intimidating but it’s also fun, energizing and rewarding. Exercising with a friend or family member is a great way to strengthen your relationship, not to mention your heart, lungs, brain and bones. About the Author

Dr. Sara Police is an assistant professor in the Department of Pharmacology and Nutritional Sciences at the University of Kentucky College of Medicine. She regards nutrition, health and wellness education as a foundational first step for reducing risk of chronic disease development and moving toward overall improved health for both healthcare practitioners and their patients.

Super Crops Need to Be Resilient and Nutrient-Rich In an increasingly challenging climate, people will require crops that are more resilient to extreme weather while also being richer in nutrients. This can be achieved through biofortification. Micronutrients are added to foods at the agricultural stage by crossbreeding standard plant varieties with their wild relatives. Genetic engineering is another option; scientists have found they can genetically modify crops to make them more drought resistant. Examples of such super crops include scuba rice and iron-rich beans that can withstand a temperature change of as much as four degrees. Scientists in Dubai are modifying crops such as quinoa so they can thrive in the country’s salty, arid deserts. Crops like these could be transformative in areas such as sub-Saharan Africa, where malnutrition and deficiency in vital nutrients – crucial for staving off disease and improving cognitive function – is prevalent. Source: The New Economy (www.theneweconomy.com)

Plant-Based Food Gaining More Followers Interest in plant-based fare continues to increase, although such products remain a relatively small segment of the $585 billion U.S. packaged food and beverage industry. Nearly half of consumers look for foods and drinks labeled “plant-based,” according to the Hartman Group’s 2021 report “Health & Wellness: Reimagining Well-Being.” Seven in 10 U.S. adults have tried a plant-based alternative, Datassential reports, and one-quarter of adults say they are eating more plant protein than last year, according to the 2021 Health & Nutrition Survey from the International Food Information Council. Twenty-nine percent of adults eat meat alternatives at least once a month or

more often, and 40 percent of those aged 18 to 44 years do so, according to YouGov’s May 2021 Meatless Products survey. Sales of plant-based foods and drinks intended to substitute for animal products reached $7 billion for the year ended Dec. 27, 2021, up 27 percent versus 2019, according to the Plant-based Foods Association. Beyond Meat’s Beyond Sausage was the 10th best-selling new food or beverage in 2020 with year one sales of $53 million. Alternative eggs were the fastest growing product segment. Alternative meat and poultry sales are projected to top $2 billion by 2024, according to Packaged Facts’ 2020 report, Vegan, Vegetarian & Flexitarian Consumers. Source: Institute of Food Technologists (www.ift.org)

Millets May Reduce Type 2 Diabetes Risk A new study has shown eating millets can reduce the risk of developing type 2 diabetes and helps manage blood glucose levels in people with diabetes. This indicates there is potential to design appropriate meals with millets for diabetic and prediabetic people as well as for non-diabetic people as a preventive approach. Drawing on research from 11 countries, the study, published in Frontiers in Nutrition, shows people with diabetes who consumed millet as part of their daily diet saw their blood glucose levels drop 12 percent to 15 percent. Millets, including sorghum, were eaten as staple cereals in many parts of the world until half a century ago. Awareness of this ancient grain is just beginning to spread globally – and diabetes is increasing in all regions of the world, so its resurgence is particularly timely. The United Nations has declared 2023 the International Year of Millets. Source: www.innovationsfood.com

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