experience wellness 速
MARCH 2015
EAT A
RAINBOW OF HOW B-12
NURTURES LIFETIME HEALTH Eric Grief, M.D. pgs. 6-7
CAN WE SLOW DOWN THE
SIGNS OF AGING? pgs. 18-19
FRUITS & VEGETABLES pgs. 10-11
PURSUING WELLNESS
You were designed for wellness! By Michael R. Ellison “We need to swim upstream to those who are healthy and teach them what keeps them healthy!” These were the words of CEO and Chairman Bernard J. Tyson of Kaiser Permanente, one of the largest multi-billion dollar healthcare organizations in the U.S., when asked what’s needed for healthcare Michael R. Ellison reform and reduced national Founder of TriVita healthcare costs. When I heard that, I jumped out of my chair and said yes, that is the mission of TriVita and the behavior recommendations of the 10 Essentials for Health and Wellness (see page 4). People following the 10 Essentials would not only transform healthcare but in many cases transform lives. He went on to say that the number one thing people can do to stay healthy is learn to embrace and eat the right foods and to have consistent exercise! Our mission at TriVita is to help our Members experience greater wellness and help them achieve the greater quality of life they desire. Staying healthy is the objective, and our goal is to help our Members understand how incredibly powerful the body is when given the right combination of nutrients and nurturing. Your body was designed to live with wellness.
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A healthy, balanced immune system is an example of the awesome design of your body. It is able to detect and respond at all times to foreign invaders. But you must recognize that it needs support from nutrients and nurturing to function properly. When stress or sleep deprivation occur along with inadequate nutrients, the body begins to suffer and puts you at higher risk of illness. You can learn how to support your health and live with greater wellness! TriVita’s dietary supplements are highly concentrated forms of nutrients designed to support the various systems of your body. You will be amazed at how your health can improve over time when you combine supplementation with good nutritious food and daily exercise. Be watching for an announcement of a new LiveStream event coming up in April from the TriVita Wellness Center featuring Dr. Conard and a special guest. This will be an exciting and informative time for our Members; if you are a Premier Member, you will earn extra VitaPoints when you log in and attend. Ask your CARE consultant about how simple it is to log in to this online seminar. Not a Premier Member? Premier Membership is the most exciting and well-received program we have ever offered our Members. I encourage you to call and ask a TriVita Wellness Consultant about joining; there is no cost obligation, just additional rewards. Thousands of Members are already earning and redeeming points for their favorite products.
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MARCH 2015
INSIDE 6 B-12 from Beginning to End How it nurtures lifetime wellness: Eric Grief, M.D.
p. 6
Eat a Rainbow 10
Consume healthy fruits, veggies by color.
Little Gland with a Big Job 12
Why the thyroid matters so much, by Brittany Stam, M.D.
Sue Buscemi’s Purposeful Life 16 Her passion—helping others find wellness.
p. 10
Can We Slow Down the Signs of Aging? 18 Don’t let aging drag you down, by Michael Radulescu., M.D.
26 The Magnificent Human Body Pump up your knowledge of the muscular system.
27 Ask the Doctor
Strong immunity vs. premature aging, by Jyothi Tirumalasetty, M.D.
p. 12
INTRODUCING Take your membership to the next level with TriVita’s Premier Membership. No added fees or obligations— just added benefits: • Reward points—Earn VitaPoints equal to 4% of the product value of all your future purchases.
• Referral points—Refer others to TriVita and earn VitaPoints equal to 20% of the product value of ALL their future orders.
• Exclusive offers • Priority customer service • And much more!
ENJOY THE BENEFITS OF PREMIER MEMBERSHIP—JOIN TODAY! C ALL TO LL- F R E E 1 - 8 0 0 -3 4 4 - 8797 O R VI S IT TR IVITA .CO M
THOUGHTS FROM THE EDITOR
Have you connected your wellness to your life purpose?
I 10 Essentials
for Health and Wellness Good health is a gift to be treasured and nurtured every day. TriVita joyfully shares these keys to helping you experience wellness:® the 10 Essentials of physical, emotional and spiritual health.
Physical 1. Breathe Deeply 2. Drink Water 3. Sleep Peacefully 4. Eat Nutritiously 5. Enjoy Activity Emotional 6. Give and Receive Love 7. Be Forgiving 8. Practice Gratitude 9. Develop Acceptance Spiritual 10. Develop a Relationship with God
t’s hard to believe we are approaching the end of the first quarter of 2015. It’s scary how fast our lives fly by, often leaving us with “shoulda, woulda, coulda” feelings. A life full of “if onlys…”
You may wonder why we’re always talking about living a life of purpose at TriVita, and you may even ask, what does “purpose” have to do with a supplement company? TriVita may sell supplements, but our mission is helping people experience greater wellness, and that goes way beyond how you feel physically. Once you get the physical, emotional and spiritual components in sync, you’ll begin to experience the wellness necessary to help you connect with your “Why am I here?” I’ve seen firsthand how living life without purpose can cause your health to deteriorate. About four years after my dad died at the age of 62, my mother remarried. This man happened to be 15 years younger than her, and had recently retired after 30 years at a public utility company. She was excited to start this new chapter of life and had visions of travel and spending time with family and friends. Unfortunately, this didn’t turn out the way she expected. My stepdad wound up with no desire to do anything active; he sat around and became more and more overweight, which, needless to say, severely affected his health. He lost his zest for life when he lost his purpose, and he passed away a few years later. My mom, on the other hand, lived until she was a couple months short of her 97th birthday. She spent several years volunteering at the Police Department and was the oldest volunteer they’d ever had. She treasured her family and we were all extremely close. That in itself is enough to give your life a greater purpose! What is the passion that fuels you to get up each day? Whatever that is, realize that your balanced wellness is key to fueling that passion—however simple you may think it is. We’d love to feature your story on how you’ve connected your wellness to purpose in an upcoming issue of the VitaJournal. For consideration, send to: Story@TriVita.com.
Pam Molenda, Editor P.S. If a B-12 deficiency is a concern, you’ll want to know that Dr. Libby’s Slow Dissolve B-12 is on special for 20% off this month! It’s a great way to get some spring into your step during this season of renewal. WELL-BEING
Email me! pam@TriVita.com
Follow us on:
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What’s your energy IQ? Energy: We all want it! But do you know the best ways to boost it? Test your energy know-how with this quick quiz: 1. The opposite of energy is sleepiness. n True
n False
2. A good way to get instant energy is to consume lots of caffeine. n True
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n False
3. Drinking water is a smart energy-booster. n True
FRESH NEW LOOK, SAME GREAT FORMULA
n False
4. Taking a multi-vitamin can enhance your energy. n True
n False
5. Exercise drains your energy. n True
n False
6. Sleeping problems can cause low energy. n True
n False
ANSWERS 1. False. Feeling sleepy is just one of the symptoms that can go along with fatigue, which is a lack of energy and motivation. 2. False. Stimulants like caffeine may make you feel temporarily more awake, but in the long term, they can actually drain your energy.
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4. True. Vitamins and supplements can help fill the nutrient gap caused by poor eating habits, age or health conditions.
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5. False. Regular physical activity is a proven fatiguefighter and energy-booster. 6. True. Talk with your healthcare professional if you have persistent sleep issues. 1-800-344-8797
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THE DOCTOR IS IN
From beginning to end: How Vitamin B-12 nurtures wellness across the lifespan By Eric Grief, M.D.
H Dr. Grief is senior family physician at Wellmedica in Woodbridge, Ontario, Canada. In addition to family medicine, he runs a family-centered weight loss program, performs family and individual counseling for anxiety and other mental health disorders and supervises junior family physicians. His latest book project concerns managing anxiety.
ow important is Vitamin B-12 for a higher quality of life? The research continues to mount: Not only is B-12 critical for expectant mothers and their babies, but this crucial biological “spark” is required by all types of people, at all stages of their lives. Here, we’ll look at the significant periods when B-12 helps our bodies and minds to attain (and retain) optimal vitality and health. Before and after birth In the earliest stages of development before birth, the neural (nerve) network for the brain and spinal cord uses Vitamin B-12 to form the protective covering of the nerves. Recent studies show that Vitamin B-12 can ensure the optimal formation of a baby’s spinal cord, brain and nervous system.1 Once a child is born, the brain develops rapidly: each nerve cell and its protective covering depends on optimal levels of Vitamin B-12 for its physical integrity. Deficiency of B-12—whether through inadequate reserves from pregnancy or from inadequate diet—may lead to delayed smiling, sitting and other behaviors.2 We know that optimization of Vitamin B-12 levels in infants can safeguard their brains and nervous systems.
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Tissue formation in these early years relies on the presence of adequate Vitamin B-12 levels: Hair, skin, brain, spinal cord, heart, gut, bones and gonads all rely on B-12 for their optimal formation.3 Perils of depletion When children are allergic to wheat, as in Celiac disease, they suffer sore bellies as well as failure to thrive. This occurs because the intestinal wall becomes inflamed and it loses its ability to absorb B-12 fully. The resulting deficiency prevents the intestinal cells from regenerating properly, and this sets off a vicious cycle; more reduced absorption of B-12, more deficiency. When the inflammatory agent (in this case wheat) is eliminated, and depleted B-12 levels are improved, a child can be restored to full vitality.4 Teen moods: not always hormonal As most parents of teenagers know, adolescence can be a time of mood changes and other behavioral issues. During this pre-adult stage of hormonal fluctuation and rapid growth, the blame usually falls on hormones… but B-12 can be involved, too. Low Vitamin B-12 levels may be missed until later on in adolescence, TriVita.com
when sleepiness, lack of energy and apathy become the complaints. These symptoms can interfere with achieving social connections, as well as with academic performance and other life goals. Another factor: Teenagers often experiment with restrictive diets that include veganism, vegetarianism and macrobiotic menus. Consequently, levels of iron and B-12, which are found primarily in animal foodstuffs, can become depleted. Since B-12 helps in forming neurotransmitters that stabilize mood, low levels of this crucial vitamin during the teen years can show up as mood changes. Research is pointing us toward more effective biological ways to treat emotional and mental health issues.5 Vitamin B-12 will soon be added to that clinical “toolbox” used by healthcare professionals. Adults and fertility When a couple cannot conceive, Vitamin B-12 replacement has a role to play in restoring optimal fertility. Since B-12 helps tissue formation and regeneration in rapidly-dividing cells, it is crucial in the functioning of a man’s sperm cells and the many tiny hair cells that sweep a woman’s ovum (egg) along the Fallopian tube from the ovary to the uterus.6 It almost seems ironic that B-12 plays a vital role in not only fertility but also in the proper formation of a resulting pregnancy. Vitamin B-12 does indeed fill large shoes in the lifecycle of human beings. Added importance in aging You might be surprised to know that ailments and disorders including osteoporosis, high cholesterol and Alzheimer’s disease, among other disease processes, 1-800-344-8797
have all been causally linked to low B-12 levels.7 As we age, our stomach and intestines do not absorb B-12 as efficiently as they once did. It therefore becomes necessary to optimize diet, avoid medications that block B-12 absorption and replace B-12 in the most efficient manner. Sublingual (under the tongue) and injectable B-12 can both bypass the gut and restore B-12 levels. It’s important from an age perspective to also know that when B-12 levels are restored to optimal levels, the results can include improved bone density, reduced risk for heart disease and stroke and less depression and cognitive decline. Ask your healthcare professional about dietary changes, which medications to avoid and how best to restore Vitamin B-12 levels. No matter what your age, there will be a health benefit. This article is intended for educational purposes only.
References: 1 Dominguez-Salas P, Cox SE, et al. Maternal nutritional status, C1 metabolism and offspring DNA methylation: a review of current evidence in human subjects. Proc Nutr Soc 2012; 71:154165. 2 Dror DK, Allen LH. Effect of vitamin B-12 deficiency on neurodevelopment in infants: current knowledge and possible mechanisms. Nutr Rev 2008; 66: 250-255. 3 Rush EC, Katre P, Yajnik CS. Vitamin B-12: one carbon metabolism, fetal growth and programming for chronic disease. Eur J Clin Nutr (2014); 68: 2-7. 4 Rubio-Tapia A, Hill ID, et al. Diagnosis and Management of Celiac Disease. Am J Gastroenterol 2013; 108:656-675. 5 McGrath CL, Kelly MD, et al. Toward a neuroimaging treatment selection biomarker for major depressive disorder. JAMA Psychiatry. June 12, 2014. 6 C ould It Be B-12? An Epidemic of Misdiagnoses (2nd edition) by Sally M. Pacholok, RN, BSN, and Jeffrey J. Stuart, DO; Quill Driver Books; Chicago, IL; 2011. 7 Morris MS, Jacques PF, et al. Folate and vitamin B-12 status in relation to anemia, macrocytosis, and cognitive impairment in older Americans in the age of folic acid fortification. AM J Clin Nutr, 2007. March 2015 l 7
12 things you may not know about Vitamin B-12 1 B -12 and health This water soluble vitamin plays a critical role in human health: it’s needed for red blood cell formation, neurological function, metabolism and more. It can also help protect against megaloblastic anemia. 2 Medication and B-12 Certain medications may interfere with B-12 absorption. These include: proton pump inhibitors, used for acid reflux and peptic ulcer disease; histamine H2 receptor antagonists, used for peptic ulcer disease; and metformin, a diabetes drug. 3 Age and absorption As we age, it becomes increasingly difficult for our bodies to absorb Vitamin B-12. The Institute of Medicine of the National Academies recommends that those over 50 eat fortified foods or get their B-12 from supplements. 4 Dietary sources The best dietary sources of Vitamin B-12 are beef liver and clams. It’s also found in fish, meat, poultry, eggs, dairy products and foods fortified with B-12. 5 A complex vitamin Vitamin B-12 has the distinction of being the most chemically complex vitamin, and is also the only vitamin that contains a trace element (cobalt). 6 Symptoms of deficiency Symptoms of Vitamin B-12 deficiency can include: moodiness, anemia, numbness and tingling of the arms or legs, difficulty walking, fatigue and disorientation. 7 Fun fact In 1964, Dr. Dorothy Crowfoot Hodgkin won the Nobel Prize in Chemistry for determining the structure of Vitamin B-12 and other biochemical substances using X-ray techniques.
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8 Deficiency and health risks Low B-12 levels have been linked to a number of health conditions, including cardiovascular disease, cognitive (mental) dysfunction, dementia and osteoporosis. 9 B-12 and mood Low B-12 levels have been associated with “the blues.” In one study, those with below median B-12 levels were more likely to have symptoms of low mood than those with higher levels. 10 Supplement delivery system Dr. Alfred Libby developed and patented a slow dissolve delivery system for Vitamin B-12 so his patients could get the B-12 they needed without the use of injections. 11 Vegetarians and B-12 deficiency Because Vitamin B-12 is naturally found in animal foods, vegetarians are at increased risk of Vitamin B-12 deficiency. 12 Digestive disorders and B-12 absorption Those with digestive disorders such as Celiac disease and Crohn’s disease may not absorb enough B-12 from their diet. References: Bell, I. R., et al. (1990). Vitamin B12 and folate status in acute geropsychiatric inpatients: Affective and cognitive characteristics of a vitamin nondeficient population. Biological Psychiatry, 27, 125-137. Froese, D.S. and Gravel, R. A (2010). Genetic disorders of vitamin B12 metabolism: eight complementation groups—eight genes. Expert Rev Mol Med, 12, e37. doi: 10.1017/S1462399410001651 Hughes, C. F. et al. (2013). Vitamin B12 and aging. Annals of Clinical Biochemistry, 50(4), 315-329. Obersby, D., et al. (2013). Plasma total homocysteine status of vegetarians compared with omnivores: A systematic review and meta-analysis. British Journal of Nutrition, 109, 785-794. Ryan-Harshman, M., & Aldoori, W. (2008). Vitamin B12 and health. Canadian Family Physician, 54, 536-541. The Noble Prize in Chemistry 1964. Nobelprize.org, Nobel Media AB 2014. Retrieved from http://www.nobelprize.org/nobel_prizes/chemistry/laureates/1964/hodgkin-facts.html Vitamin B12 (2014). MedlinePlus, U.S. National Library of Medicine, National Institutes of Health. Retrieved from http://www.nlm.nih.gov/medlineplus/ency/article/002403.htm Vitamin B12 Dietary Supplement Fact Sheet (2011). Office of Dietary Supplements, National Institutes of Health. Retrieved from http://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/ TriVita.com
B Vitamins: More than just an energy boost
Dr. Libby’s Slow Dissolve B-12 Tablets were formulated with his patented technology that allows B vitamins to get into your bloodstream without an injection or swallowing a pill. How does it work? Simply place a tablet under your tongue and allow it to dissolve completely. Dr. Libby’s controlled slow dissolve process uses the blood vessels in the mouth to enhance the absorption of these critical nutrients right into the bloodstream— and throughout the body where they are needed most.
Essential for overall wellness and healthy aging, B vitamins help support your: Brain • Heart • Nerves • Bones • Cells Cardiovascular system • Emotional and mental health • Sleep health
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EATING FOR WELLNESS
Eat a rainbow: Healthy fruits, veggies by color By Christa Orecchio
I
t’s National Nutrition Month, and what better way to celebrate than by spotlighting the most nutrientdense foods available: fruits and vegetables. They are low in fat and calories, high in fiber and packed with inflammation-fighting phytonutrients and antioxidants.
Christa Orecchio is a Clinical and Holistic Nutritionist. She is the creator of The Whole Journey Healthy Product Review site, a TEDx speaker, the nutrition expert on FOX’s weekly San Diego show, “Food as Medicine,” as well as the host of “The Randy and Christa Show: News that makes you healthier,” which airs nationally on DRTV.
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Studies show that people who eat the most vegetables and fruits have the lowest risk for chronic diseases, yet the most consumed vegetables in North America are just potatoes, lettuce and tomatoes. I want to expand that list and encourage you to eat from all the colors of the rainbow. Different colored fruits and vegetables contain different nutrients. I intentionally included some highly nutrient-dense fruits and veggies that you might not have heard of or consume regularly, to motivate you to change it up a bit the next time you go to the grocery store or farmer’s market.
RED
Red-colored foods contain nutrients and antioxidants called carotenoids and anthocyanins. One of the most abundant carotenoids is lycopene. Lycopene helps reduce damage from free radicals (damaging molecules) in your body and also helps protect against heart disease, cancer, prostate problems and skin damage from the sun. These red foods do that and also contribute to
memory function, urinary tract health and heart health: • Pomegranates • Tomatoes • Red bell peppers • Red grapefruit • Cranberries • Radicchio • Beets • Goji berries
ORANGE
The powerful group of phytochemicals called carotenoids are found in abundance in orange-colored fruits and veggies. They are what give the foods their color. Carotenoids assist repair of DNA and help protect against cancer and heart disease, as well as strengthening our vision. These orange foods also give us the right amount of potassium and Vitamin A, which keeps our eyes and skin healthy and protects against infections: • Apricots • Cantaloupe • Butternut squash • Papaya • Pumpkin • Persimmons
YELLOW
Yellow foods are high in antioxidants like our favorite Vitamin C. Vitamin C keeps our teeth and gums healthy, TriVita.com
helps to heal cuts, improves the mucus membranes (as when we have colds), helps to absorb iron, reduces inflammation and improves circulation, and so benefits the heart. Some of the darker yellow fruits and vegetables contain carotenoids like our orange veggies: • Lemons • Yellow carrots • Acorn squash • Squash blossoms • Yellow summer squash • Yellow bell peppers
GREEN
These foods have the phytochemicals sulforaphane and indoles, both of which stimulate the body’s own antioxidant activity for hours after consumption. They are also good for the circulatory system and have good amounts of Vitamin B and minerals. The Vitamin K in these green foods also helps with vision and Vitamin D absorption as well as maintaining strong bones and teeth: • Romanesco • Star fruit • Arugula • Asparagus • Green apples • Avocado • Cherimoyas 1-800-344-8797
• Okra • Leeks
BLUE AND PURPLE
The blue, indigo and violet fruits and vegetables are great for their antiaging properties. These foods have loads of antioxidants, specifically anthocyanins and phenolics. Anything in this category will help improve circulation, making them great for the heart. They are also known to help memory function and to reduce free radical damage and toxins in the body: • Blue algae • Elderberries • Blueberries • Purple broccoli • Figs • Eggplant • Purple cauliflower • Purple Peruvian potatoes
The quick secret to enjoying more
How many times have you just stashed produce in the fridge, and when it’s time to eat, you don’t feel like cleaning or prepping, so you don’t and it goes bad? It’s easy to consume more fruits and veggies: take 30 minutes to prepare your produce when you get home from the grocery store.
I wash all of my greens, dry them and put them in a container with a paper towel. That way when moisture builds up that would normally wilt the leaves and shorten the life of produce, it will absorb into the towel instead. Then they are ready to be cooked in an evening stir-fry, added to your morning smoothie, or even added to a can of soup for dinner. Just grab a handful of pre-washed kale or collard greens or cut up bell peppers and steam them with the soup to add more veggie power to your meal. Half the battle is having the desire to eat more fruits and vegetables because you care about your health and want to protect it. The other half is planning: Failing to plan is planning to fail. With so much that nature’s bounty offers us, let’s plan ahead to succeed and let food be our medicine. References: Haynes-Maslow L, Parsons SE, Wheeler SB, Leone LA. A Qualitative Study of Perceived Barriers to Fruit and Vegetable Consumption Among Low-Income Populations, North Carolina, 2011. Prev Chronic Dis 2013;10:120206. Retrieved from http://www.cdc.gov/pcd/issues/2013/12_0206
March 2015 l 11
The little gland with a big job: the thyroid By Brittany Stam, M.D.
W
hen your doctor touches the base of your throat and asks you to swallow, he or she is checking on a little gland with a very big job: the thyroid.
Dr. Brittany Stam is an obstetrician/gynecologist at MomDoc in Chandler, AZ. She completed her residency at Staten Island (NY) University Hospital. Dr. Stam practices both obstetrics and gynecology with a special interest in minimally invasive gynecologic surgery.
This two-inch-long, butterfly-shaped gland sits in front of your windpipe. Though small, the thyroid plays a huge role in our bodies. It influences the function of many of the body’s most important organs, including the heart, brain, liver, kidneys and skin. The thyroid makes, stores and releases two hormones: T4 (thyroxine) and T3 (triiodothyronine). These hormones control your body metabolism—the way the body uses energy. The thyroid gland also produces a hormone called calcitonin, which helps regulate calcium levels in the body. When the thyroid is working properly, your metabolism maintains a steady pace. But when there’s trouble, overall wellbeing is at risk. Thyroid diseases affect every stage of life, from birth defects in infants to behavioral problems in young children, puberty issues in teens, infertility in the reproductive years, and elevated cholesterol and heart disease in older adults. There’s a significant gender difference: women are much more likely to develop thyroid issues than men. The thyroid is controlled by a hormone produced by the pituitary gland called
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TSH (thyroid-stimulating hormone), which in turn is controlled by the brain. This forms part of a feedback loop called the hypothalamic-pituitary-thyroid axis. When the thyroid gland becomes overactive (hyperthyroidism), or underactive (hypothyroidism), this feedback loop does not function properly. What can go wrong Thyroid disorders are diagnosed by your symptoms, an exam and tests. The tests may include blood tests, an ultrasound and a thyroid scan. Certain disorders can cause the thyroid gland to make either too much or too little hormone. When the thyroid doesn’t produce enough hormone to maintain normal body metabolism, it’s called “hypothyroidism.” The most common cause of hypothyroidism? An autoimmune disease called Hashimoto’s thyroiditis: your body’s immune system attacks the thyroid gland. Your body responds by releasing more TSH to tell the thyroid gland to make more thyroid hormone. This high demand on the thyroid can lead to inflammation and enlargement known as a goiter. Symptoms of hypothyroidism include: Fatigue, feeling cold, weight gain, hair loss, poor concentration, dry skin and constipation. Because a number of these symptoms are so common they may be subtle and unrecognized. TriVita.com
TriVita’s Healthcare Professionals cott Conard, M.D. S Diplomate American Boards of Family Medicine & Integrative and Holistic Medicine. Chief Medical Officer, TriVita, Inc.; President, TriVita Wellness Centers William (Bill) Wheeler, Ph.D. With a Ph.D. in Nutrition, “Dr. Bill” Wheeler and his team have 30 years’ of experience formulating nutritional products. He serves as Senior Vice President of TriVita’s Formula/Manufacturing Services.
Hyperthyroidism occurs when the thyroid gland makes too much thyroid hormone. This puts your metabolism into overdrive, leading to palpitations (a feeling that your heart has skipped a beat or is racing), heat intolerance and sweating, weight loss, hyperactivity and fatigue. The most common cause of hyperthyroidism is an autoimmune disease known as Graves’ disease. Graves’ disease is more common in females, affecting up to 2% between the ages of 20-40. Other causes include taking too much thyroid hormone when being treated for hypothyroidism. Who should get checked and when? If you have any of the symptoms above, or have risk factors for thyroid disease such as family history or an autoimmune disorder like diabetes, your physician will perform an exam as well as check your thyroid hormone levels. When it comes to routine screening for thyroid disorders where no symptoms are present, the jury is still out. According to a recent report by the U.S. Preventive Services Task Force, there is still no direct evidence on the benefits and harms of screening versus not screening.
1-800-344-8797
Nevertheless, the American Thyroid Association recommends screening in adults beginning at age 35 and every five years after. As with overall wellness, eating a balanced diet will help support a healthy thyroid. For more specific advice (including taking supplements), or if you have any concerns about your thyroid health, talk with your healthcare provider. (Editor’s note: For an expanded look at foods affecting a healthy thyroid, see Christa Orecchio’s “Eating for Wellness” column in next month’s VitaJournal.) This article is intended for educational purposes only.
References: Brent GA. Mechanisms of thyroid hormone action. J Clin Invest 2012. 122:3035. Mullur R, Liu YY, Brent GA. Thyroid hormone regulation of metabolism. Physiol Rev 2014; 94:355. U.S. Preventive Services Task Force. Screening for Thyroid Disease: Recommendation Statement. Rockville, MD: Agency for Healthcare Research and Quality; 2004 Yeung, Sai-Ching Jim (21 March 2014). “Graves Disease”. Medscape. Retrieved 12 December 2013. Hyperthyroidism. National Endocrine and Metabolic Diseases Information Service. National Institutes of Health. Retrieved from: http://endocrine.niddk.nih.gov/pubs/hyperthyroidism/ index.aspx Hypothyroidism. National Endocrine and Metabolic Diseases Information Service. National Institutes of Health. Retrieved from: http://endocrine.niddk.nih.gov/pubs/hypothyroidism/ index.aspx
Medical and Scientific Advisory Board TriVita created a Medical and Scientific Advisory Board to assist our efforts in staying abreast of current scientific developments and to provide input on the latest, most effective testing methods. Samuel N. Grief, M.D., CCFP, FCFP, was named one of “Chicago’s Top Doctors” in 2012. Dr. Grief is medical director at the University of Illinois. He is also Chairman of TriVita’s Medical and Scientific Advisory Board. He received his medical degree from McGill University in Montreal, Quebec. Jarir G. Nakouzi, M.D. An international consultant, Dr. Nakouzi completed his residency in the Yale University Program of Internal Medicine. His private practice takes an integrative approach to chronic diseases. Tammy Pon, M.D. A functional medicine physician, Dr. Pon received her medical degree from the University of Texas in Houston. She completed specialty training in healthy aging. Daniela Radulescu, M.D. Dr. Radulescu is a clinical research scientist in Sydney, Australia. She holds an advanced degree in molecular genetics, and has been involved in clinical research for investigational medicines. March 2015 l 13
WELLNESS STRATEGIES
The way of the healthy person
G
ood health, at its core, is less a destination than a life-enhancing journey. But if there is any clear path toward the promised land of healthy living, it begins not on any treadmill or diet plan, but on the fertile ground of our own thoughts, assumptions and beliefs. Take inventory What healthy habits have you already developed? Among the habits you might cultivate, which ones would yield the biggest payoffs in your pursuit of a healthy way of life? Pick one of those items and then make a list of the resources, information and support you might need to move forward with it. Narrow the scope of your ambitions Commit to making just one or two changes, and put your energy into those efforts. Replace soda with water. Stop watching your least favorite TV show and start doing just 20 minutes of activity during that time every week. Get to sleep a half-hour earlier. Eat just one additional serving of green vegetables a day. What’s miraculous about little changes like these is how attempting them and actually succeeding can spontaneously catalyze more and bigger changes. Go for the small wins to begin with, and see where that gets you. Face your resistance—and learn from it Everybody stumbles. So don’t beat yourself up when it happens to you. In situations where you find yourself stumbling, try to take stock of what’s really going on: What can you do differently to avoid that problem in the future? 14 l VITAJOURNAL
Also be on the lookout for emotional resistance (fear of change, for example), and be aware that your resistance may very well show up in disguise. Are there triggers that always seem to deflate or distract you? Circumstances “beyond your control” that really aren’t? Take a closer look at those things. Getting intimate with your resistance may be the best way to move beyond it. End vicious cycles If you are low-energy, stressed or depressed, it’s important to recognize that this is often part of a vicious cycle. The less you move and the more poorly you eat, the worse you’ll feel emotionally. The worse you feel, the less you’ll move, and very likely, the more poorly you’ll eat. So, even if you aren’t feeling particularly great about yourself and your life, make at least one small overture in the direction of bettering your health. When that cycle reverses course, you’ll be glad you did. Bask in the glow As you begin to make small changes to your life, habits and attitudes, you will begin to experience the rewards. Chances are good that your entire system will respond with more energy, clarity and vitality, and more motivation for even more positive changes. Excerpted from “The way of the healthy person” by Pilar Gerasimo, Experience Life, Jan/Feb 2006. Used with permission. www.experiencelife.com.
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PURPOSEFUL LIVING
Sue Buscemi’s health challenges sparked a new calling
Her passion—helping others find wellness
I
t took Sue Buscemi nearly two decades of illness for her to finally start enjoying wellness. This personal wellness journey to recovery increased her determination to promote good health to others. Sue suffered from Lyme Disease which went undetected for many years. This condition caused dizziness, memory loss Sue Buscemi and numerous other health issues. She managed to raise four children while living in pain and continual mental fog. Despite numerous consultations with healthcare providers, Sue’s health problems continued until Sue discovered TriVita shortly after the company’s founding in 1999. “I immediately loved the products,” Sue recalls. “They worked for me and I especially liked the concept and the people behind TriVita.” Her improving health renewed Sue’s sense of purpose and she dove in headfirst to help others with their health problems. Now, 16 years after joining the TriVita community, she is a one-woman evangelist for good health. “I’ve stayed with TriVita because I believe in their products and because they help people live much happier, more fulfilling lives.” Joyfully sharing the 10 Essentials What sets TriVita apart from the multitude of wellness companies? “It all starts with the basics,” says Sue, “especially TriVita’s 10 Essentials for Health and Wellness 16 l VITAJOURNAL
(see page 4). I follow these simple essentials for physical, emotional and spiritual health, and I encourage my friends and family to do the same. The 10 Essentials are nothing less than essentials to life itself.” Sue’s continued good health is something she needs to nurture every day and she never takes it for granted. That’s why Sue traveled from her Maryland home to TriVita’s Wellness Center in Scottsdale, AZ, to take advantage of its innovative services. “I participated in their bioenergetics program to help deal with some health challenges,” says Sue. “My initial testing with this program indicated a severe B-12 deficiency. I have made some strong adjustments as a result of this program and now feel a huge difference in my overall wellness. I am feeling much younger and more vital.” Sue’s improved health increased her resolve to help others enjoy greater wellness. And that starts with her own family. Sue’s mom is a spry 93-year-old lady who lives in a nearby assisted living facility. She takes her mom on daily half-mile walks and dips in the nearby ocean, weather permitting. Yes, TriVita supplements have helped Sue’s mom enjoy greater wellness, but Sue insists that, “even a healthy 93-year-old person can live a purposeful life.”
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Meaningful life = longer life As a TriVita Independent Business Owner* (ITBO), Sue has developed close bonds with many other TriVita Members. “I don’t just push supplements at them,” Sue remarks. “I listen and care about their health concerns and always try to bring it back to the 10 Essentials in a friendly way. Sometimes I offer simple life-enhancing ideas such as drinking more water; other times I pray with them. If I sense a specific need and a genuine passion to improve their wellness, I may even offer them TriVita product samples.” Helping friends help themselves There are many victories along the way. For example, Sue renewed her acquaintance through Facebook with an old high school friend, John, who suffered from debilitating health problems. He describes himself as “the world’s biggest skeptic” when it comes to nutritional supplements. However, he changed his tune after Sue sent him a month’s supply of Nopalea™. John reports that, “after just one month I was walking up to a mile a day. Previously at times I could not walk 50 yards. Now I’m able to do so much more.” At age 63, Sue has renewed her quest for more knowledge, which is why she has decided to go back to school to get her degree in health education. “I want to be better educated so I can speak more authoritatively when sharing wellness with others,” Sue says. “TriVita helped restore my health and now I’m determined to make wellness my personal mission. Sharing through friendship and seeing lives change makes it all worthwhile.” * Independent TriVita Business Owners (ITBOs) may receive commission on the sale of TriVita products.
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Having a sense of purpose enhances happiness
P
eople who have greater meaning and purpose in their lives live longer than people with a lower sense of personal well-being. These were the findings of a recent study published online in the journal Lancet. Approximately 9,000 people over age 65 were followed over an 8 ½-year period. Researchers measured their state of well-being by giving them a questionnaire that asked them how much control they felt they had over their own life, and if they felt their life was worthwhile. Study results showed that happier people outlived their less fulfilled peers. In the 8 ½-year period, just 9% of the people in the highest well-being category died, compared to 29% in the lowest category. Researchers summarized, “There is quite good evidence that those who have something to do and look forward to tend to be in a much better state. The study findings clearly indicate that finding greater purpose does increase lifespan.” References: Subjective wellbeing, health, and ageing. Lancet. November 4, 2014. Retrieved from http://www.thelancet.com/journals/lancet/article/PIIS0140-6736(13)61489-0/abstract
Have you discovered how wellness empowers you to fulfill your life purpose? Would you like your experience to inspire others? Share your story (just the facts, nothing fancy) with us and you might be featured in an upcoming VitaJournal. Email your story to: Story@TriVita.com. March 2015 l 17
ASK THE DOCTOR
Can we slow down the signs of aging? By Michael Radulescu, M.D.
A
wise man once said, “Don’t let aging get you down. It’s too hard to get back up.”
While for some people age is just a number, for many, aging is nothing more than an accumulation of damage. As we get older, most vital organs gradually become less efficient. The kidneys are less able to keep enough water in our body. And the heart can start to show signs of wear and tear. Michael Radulescu, M.D., is in private practice in New South Wales, AUS, after working in emergency medicine for several years. His specialty areas are cardiology, diabetes and neurology.
Do you sometimes have shortness of breath, cold hands and feet due to poor circulation, skin wrinkling, bad balance and poor sleep? Symptoms like these signal changes we may expect as we age. But some signs of aging are premature. When they show up, it’s time to look for the causes and address the problem. Problem: poor diet Poor nutrition is one of the obvious causes of premature aging. Numerous studies are continually demonstrating that we are what we eat: a diet high in trans fats, sugar and salt is damaging our hearts, as well as our health in general. Solution: Good nutrition is the number one solution recommended by health experts to prevent and treat premature aging. A diet that is rich in antioxidants is a natural and easy approach to premature aging that can greatly affect the way you look and feel.
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Problem: chronic stress Living constantly under stress can leave marks on your skin and body and make you look much older than you really are. The body also releases stress hormones that are actually healthy when released in small amounts. When the body is under chronic stress, the hormones are constantly released and this can have a negative effect on the skin.
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Problem: smoking, drinking and drug use Smoking cigarettes, drinking alcohol excessively and using drugs cause biochemical changes. They increase the number of free radicals (unstable molecules) in our cells, which in turn can accelerate the aging process. Drug use, like alcohol, is damaging to the liver and can cause yellowing of the skin and an overall sickly complexion.
Solution: Learn positive ways to deal with stress, and you can slow down or even prevent problems that often come with getting older. Problem: inactivity Premature aging also results in muscle loss, and without a regular regimen of exercise, muscles are lost much faster. Exercise also produces energy and increases stamina. Without regular exercise and movement, the body begins to lose energy and strength.
Solution: The best solution for preventing skin damage from the sun is to religiously apply sunscreen 30 minutes before going outdoors. It’s never too late to take up this practice, whether you are eight months or 80 years old. 1-800-344-8797
Be a “work of art” The bottom line about preventing premature aging is to watch for warning signs as you age and be able to differentiate between what is normal aging and what is not. And even if we have not yet found a way to cheat the natural aging process,
Solution: The only solution to these causes of premature aging is to stop taking these poisons and get busy on achieving good health through proper diet and exercise. Problem: poor sleep Sleep deprivation noticeably ages a person with puffiness of the face, dark circles and bags under the eyes and pale skin. When you don’t get enough sleep, your body releases more of the stress hormone cortisol, which can then break down
what we can do is prevent and treat many causes of premature aging through a healthy lifestyle.
Solution: Get moving with activities you enjoy, as recommended by your physician. Problem: aging skin The worst offender is damage to the skin from outdoor sun bathing, indoor tanning and unprotected sun exposure when outdoors. This kind of skin damage is clinically known as photoaging and can lead to freckling, spider veins on the face, age spots, leathery skin, wrinkles and, most seriously, skin cancer.
affecting your daytime activities, talk with your doctor.
What’s the secret to aging gracefully? We can’t stop the clock, but we can keep our spirits young with humor, gratitude and creativity. As Eleanor Roosevelt said, “Beautiful young people are accidents of nature, but beautiful old people are works of art.” This article is intended for educational purposes only.
collagen—the protein that keeps skin smooth and elastic. Sleep loss also causes the body to produce reduced amounts of human growth hormone that increases muscle mass and strengthens bone. Solution: Good, restorative sleep is essential to physical health and emotional well-being. If you are noticing that your lack of sleep is
References: Healthy Eating After 50. National Institute on Aging. Retrieved from http://www.nia.nih.gov/health/publication/healthyeating-after-50 Healthy Aging. National Institutes of Health/Senior Health. Retrieved from http://nihseniorhealth.gov/category/healthyaging.html Smoking. Australian Bureau of Statistics. Retrieved from http:// www.abs.gov.au/ausstats/abs@.nsf/Lookup/4125.0main+feat ures3320Jan%202013 Chronic stress: An approach to management in general practice. August 2013. Australian Family Physician. Retrieved from http://www.racgp.org.au/afp/2013/august/chronic-stress/ March 2015 l 19
Simple ways to
kick-start your metabolism The keys: increasing activity and limiting calorie intake
J
ust follow these metabolismboosting pointers, to avoid packing on extra pounds.
• Get moving. Just 30 minutes of moderate exercise five days a week can burn up to 1,000 calories a week. That can help you lose up to 15 pounds a year.
• Get enough protein. That helps ensure that any weight you lose comes primarily from fat and not from muscle.
• Drink plenty of water. Your body runs more effectively when you’re well hydrated —and that includes your metabolism. Water is your best calorie-free choice.
burns about six calories a day, versus two calories a day for fat.
• Get plenty of sleep. Running short on sleep boosts levels of the hormone ghrelin, which makes you hungrier, slows your metabolism and promotes fat retention.
• Eat more often. The American
• Don’t crash diet. If you go on a very
• Add muscle. Each pound of muscle
Dietetic Association recommends eating three meals and one or two snacks a day.
• Eat breakfast. Start your day with a healthy foundation, such as a bowl of high-fiber cereal. Another benefit to breakfast? Studies suggest that it gets your metabolism going.
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low-calorie diet, your body will go into starvation mode—slowing your metabolism instead of speeding it up. That’s why most people shouldn’t lower their normal daily calorie intake by more than 500 calories. Following the “10 Essentials for Health and Wellness” is another great way to experience wellness. For more information see page 4. TriVita.com
FIT FOR WELLNESS
Stretching with ease: Where, when and how By Jolene Goring TriVita Wellness Center Director of Fitness
W
hen you hear the word “stretching,” what do you think? It’s likely something that you know you should do, but you have no idea where to start. Let me simplify it for you. Basically there are two main types of stretching: PREVENTIVE stretching is done to prevent a muscle from getting tight, and THERAPEUTIC stretching is done to loosen up a muscle that is already tight. Why should I stretch? Stretching can help to loosen up tight muscles and to help prevent injuries from occurring. It can also help you to move better, which is especially important as you get older. Who should stretch? Stretching will benefit almost everyone, regardless of your level of fitness or your fitness goals. Where on the body should I stretch? If you feel that certain parts of your body are tight, you can stretch those muscles gently to relieve the tension. You can also focus on contracting the opposite muscles to release some of the pressure on the tight muscles. For example, if the back of your leg (hamstring) is tight, you can contract the front of your leg (the quads) to help relieve the tight hamstring. This technique is known as “muscle activation.” 1-800-344-8797
When should I stretch? Dynamic stretching (active movement, like jumping jacks and running in place) is great to use as a warm-up. For static stretching (this means holding a stretch position for 20 seconds, like touching your toes), it’s best to stretch your body when it is warm. This could be after physical activity, a massage or even a hot bath. When the muscles are warm, they are more receptive to holding a stretch, and you are less likely to injure yourself. How do I stretch? A simple way to stretch the body is to start at the top of your body, with your head. Tighten and contract all of the muscles in your face, hold for five seconds, and then release as you exhale. Work your way down your body, contracting and releasing each muscle group. If you notice any areas of your body that feel particularly tight, then you can spend extra time moving that body part around, and hold the position that feels the most stretch. Use the exhale part of your breath to help the body relax. Stretching doesn’t have to be complicated. By moving your body on a daily basis, you can help to keep your body limber and pain-free!
Jolene Goring is the Fitness Director at the TriVita Wellness Center. She is professionally certified in personal training and wellness coaching, and is a Board Certified Holistic Nutritionist. A contributing writer for Redbook magazine, Jolene has over 18 years’ experience in the health/fitness industry.
To book a consultation with Jolene, call the TriVita Wellness Center toll-free at 1-888-669-5036. Consult with your healthcare provider before beginning any exercise program. March 2015 l 21
VITAMIN D UPDATE
The many faces of Vitamin D
I
n recent years, Vitamin D has emerged as a major player in human health. Below, new studies on this versatile, critical nutrient.
Seasonal depression, Vitamin D linked Vitamin D deficiency may affect mental health, according to an international group of researchers from the University of Georgia, University of Pittsburgh and Queensland University of Technology in Australia. After reviewing more than 100 articles on the subject, the scientists found a link between Vitamin D and seasonal depression. “Seasonal affective disorder, also known as SAD, is believed to affect up to 10% of the population, depending on geographical location, and is a type of depression related to changes in season,” said Alan Steward, associate professor at the University of Georgia’s College of Education. Based on Vitamin D’s role in the body, the researchers hypothesized that Vitamin D likely is a contributing factor in seasonal depression: levels in the body fluctuate seasonally, depending on available sunlight; it is involved in creation of chemicals in the brain linked to depression; and past studies have found that those suffering with depression often had low levels of Vitamin D.1 Vitamin D reduces COPD problems Vitamin D supplementation may reduce the risk of chronic obstructive pulmonary disease (COPD) flare-ups for those with low levels of the vitamin, according to a recent study in the medical journal Lancet. Researchers knew that COPD patients often have low Vitamin D levels, which is associated with increased susceptibility to upper respiratory infection. And upper respiratory infections often precede COPD flare-ups. They set out to determine if Vitamin D supplementation would reduce the number of flare-ups and upper respiratory infections in these patients.
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In the randomized, double-blind, placebo-controlled study, researchers found that Vitamin D was not protective against upper respiratory infections but did protect against moderate or severe flare-ups in patients with low Vitamin D levels.2 D deficiency tied to asthma attacks A recent study at Tel Aviv University showed that asthmatics with Vitamin D deficiency were 25% more likely to suffer acute asthma attacks than those with normal levels. “Our results add more evidence to the link between Vitamin D and asthma, suggesting beneficial effects of Vitamin D on asthma exacerbations (flare-ups),” said researcher Dr. Ronit Confino-Cohen of Tel Aviv University. “We expect that further prospective studies will support our results. In the meantime, our results support a recommendation for screening of Vitamin D levels in the subgroup of asthma patients who experience recurrent exacerbations. In those with Vitamin D deficiency, supplementation may be necessary.”3
References: 1 Stewart, A.E., et al (2014). Possible contributions of skin pigmentation and vitamin D in a polyfactorial model of seasonal affective disorder. Medical Hypotheses, 83, 5, 517-525. DOI: http://dx.doi.org/10.1016/j.mehy.2014.09.010 2 Martineau, A.R., et al (2014). Vitamin D3 supplementation in patients with chronic obstructive pulmonary disease (ViDiCO): a multicentre, double-blind, randomized controlled trial. The Lancet Respiratory Medicine, Published Online: 01 December 2014. DOI: http://dx.doi. org/10.1016/S2213-2600(14)70255-3 3 Confino-Cohen, R, et al (2014). Vitamin D, asthma prevalence and asthma exacerbations: a large adult population-based study. Allergy. DOI: 10.1111/all.12508
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Each Essential D softgel provides 1,000 IU of this important vitamin Vitamin D helps the body absorb calcium. Exposure to sunlight causes your body to make Vitamin D. However, according to Osteoporosis Canada, many people in northern latitudes aren’t getting enough Vitamin D during the months when sunlight is limited.1 Here’s what Essential D provides: • Formulated with 1,000 IU (International Units) of Vitamin D. • Contains Vitamin D3 (Cholecalciferol), the same form of Vitamin D that is created by your body. • Since Vitamin D is a fat soluble vitamin, our formula contains olive oil, a healthy fat. • Convenient once-a-day formula. • Easy-to-swallow soft gels. Reference:
New vitamin D guidelines: Physicians say Canadians should be taking more supplements (2014). Osteoporosis Canada. Retrieved from http://www.osteoporosis.ca/news/press-releases/new-vitamind-guidelines/
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March 2015 l 23
EMOTIONAL WELLNESS
The ultimate love for parents: Having a plan By Mamiko Odegard, Ph.D.
T Dr. Mamiko Odegard, a messenger of hope and change, helps individuals and couples to enjoy life and business success. Best-selling author of “Daily Affirmations for Love,” she is known as “The Love and Relationship Expert.” Based in Scottsdale, AZ, Dr. Odegard has over 30 years’ experience as a psychologist and college instructor.
wo years ago, my sister and I suddenly lost our father. He had been the sole caregiver for my mother, who suffered from dementia. As the elder child, I had traditionally been the one to handle crises in our family and so continued to fulfill that role. However, many families with multiple siblings do not have a clear path for determining and delegating various tasks as their parents age. In fact, some siblings can be distant, uncooperative and divided over their parents’ care, including the thorny issue of financial contributions for that care. The time will come when all adult children need to become more involved in their parents’ care. I offer these suggestions—based on my personal and professional experience—to help put a plan in place that will make life transitions smoother and more loving for all: Communicate and unify. Start communicating about later-life issues when your parents are physically and mentally vibrant. This can mean having the first conversations when the siblings are in their 20s or 30s, and fine-tuning details after openly discussing your parents’ needs and desires. Have family meetings in person or through video conferencing to decide who will handle tasks such as finding attorneys to set up trusts, gathering all financial
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documents, and the parents’ expectations about living arrangements: Will they move in with one of the children? Have a caregiver in their home? Or move into an assisted care center? Set up a trust. Although I had to convince my parents to establish a trust (no, they’re not just for the wealthy), this was actually the document that allowed decisions to be made quickly and actions taken. The trust clearly defined the succession for the power of attorney, and eventually the trustee. With this document, I was able to access bank accounts, complete paperwork for insurance and retirement benefits, authorize and sign funeral documents and submit income tax forms on behalf of my parents. It took only one phone call to the attorney after my father’s death, and the trust documents were updated and later signed. Check out facilities in advance. Despite protestations from parents or your siblings, take turns visiting various care facilities. By doing advance research rather than emergency placement, you are better able to make a good residence “match,” and you might even be able to gain state or federal assistance. Taking action before a crisis strikes is more than wise: it is the ultimate way for children to come together and show love toward each other and their parents. TriVita.com
SPIRITUAL WELLNESS
The promise of renewal, every blessed day By Chaplain Donna Kafer “He saved us through the washing of rebirth and renewal by the Holy Spirit, whom He poured out on us generously through Jesus Christ our Savior, so that, having been justified by His grace, we might become heirs having the hope of eternal life.”—Titus 3:4-7
A
s the warmth of spring approaches, it brings with it a gentle reminder of our ongoing opportunity to reconnect with God. To reach out to Him in eager anticipation, hoping and believing He will breathe fresh life once again into our lives, allowing our hearts to fill with new possibilities. The Lord delights in drawing us near to Him, showering each of us with His love, welcoming us with arms that are filled with blessings. With our God, each new sunrise brings the promise of renewal, rebirth and restoration, a blessing beyond countless measure. We are all welcomed to come and to reconnect with His strength and experience the signs of regeneration taking root in our hearts and minds. He knows our needs and fears This gentle hold of the Lord’s loving care over our lives is a blessed treasure, for it is He alone that notes each tear that we 1-800-344-8797
shed, each heartache that we bear and each prayer that we cry. Our Father in heaven knows all of our deepest needs and all of our deepest fears. This Easter, let’s receive all the Lord has planned for us and embrace life’s potential. As spring unveils the promise of new life upon the earth, let’s all bring our deepest longings and all of our sufferings to Him as well, for that’s what He does best. He is the restorer of broken dreams, repairer of walls and the renewer of our faith. Trusting in Him to set us on the right course is an exciting prospect, one filled with such hope that we can feel His hand of providence on our souls. We can once again feel connected Light and life have come again, chasing away the darkness of dread that has crept into the unclaimed portions of our resolve. With the help of our Creator, we can once again feel connected, providing us with a clearer picture of His grand design for our lives. For not one of us will lack any good and prosperous thing, but will instead be filled with His spirit.
Donna Kafer, TriVita’s chaplain, has served as chaplain to the Arizona State Legislature for 16 years. In addition, Donna is a motivational speaker and author. She has written two books, and now has a third book in progress.
Thanks be to the Lord for reaching out to us with His gift of rebirth and renewal.
March 2015 l 25
THE MAGNIFICENT HUMAN BODY THE MUSCULAR SYSTEM
Take a tour of the human body with our Magnificent Human Body series. This month, learn about the muscular system, made up of the skeletal, smooth and cardiac muscles. ABOUT 605-650, DEPENDING ON WHO YOU ASK That’s the number of named skeletal muscles in the body. Skeletal muscles, called voluntary muscles, are typically attached to bones by tendons at both ends. Smooth muscles, involuntary muscles controlled by the autonomic nervous system and found in the walls of hollow internal organs, number in the billions (many are at the cellular level). We have only one cardiac muscle: the heart. TURN UP THE HEAT Nearly 85% of the heat produced in the body— needed to maintain body temperature—results from muscle contraction. KEEP YOUR FOCUS With a combination of voluntary and involuntary muscle, your eyes can move, focus, adjust to the environment and more. In just one hour of reading, your eyes can make nearly 10,000 coordinated movements. CHEW ON THIS The muscles responsible for chewing are some of the strongest in the body. These four pairs of muscles can close the teeth with a force of 55 pounds on the incisors and 200 pounds on the molars. YOU SAY STRAIN, I SAY SPRAIN In fact, these two injuries are quite different. Strains occur when a muscle or tendon (tissue that connects muscle to bone) is stretched or torn. A sprain occurs when one or more ligaments (tissue that connects bone to bone) is stretched or torn. References: Introduction to the Muscular System. SEER Training Modules, National Cancer Institute, National Institutes of Health. Retrieved from http://training.seer.cancer.gov/anatomy/muscular/ Everyday Mysteries (2012). Library of Congress. Retrieved from http://www.loc.gov/rr/scitech/mysteries/ muscles.html What Are Sprains and Strains? Fast Facts: An Easy-to-Read Series of Publications for the Public (2009). National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS), National Institutes of Health. Retrieved from http://www.niams.nih.gov/Health_Info/Sprains_Strains/sprains_and_strains_ff.asp
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ASK THE DOCTOR
Does a strong immune system help prevent premature aging? By Jyothi Tirumalasetty, M.D.
Y
ou probably know that your immune system helps fight off bacteria and infections, but did you know it also plays a role in keeping you feeling and looking young? Premature aging is one of the perils of a weakened immune system, so to help keep the clock from racing ahead too fast, keep your immune system strong. These 10 steps can help: 1. R egular exercise helps to prevent damage-producing signals from building up in our blood vessels. By decreasing damage to blood vessels, we can decrease our risk of damage to the entire cardiovascular system. 2. W earing sunscreen and avoiding excessive sun exposure prevent photo-aging of the skin and also help to prevent skin cancer. Make sure your sunscreen contains UVA and UVB protection; apply frequently when active outdoors. 3. A void foods that increase inflammation, including foods high in trans fats and nitrates. Trans fats raise levels of “bad” cholesterol in the bloodstream, possibly leading to heart conditions. Nitrates, present in food such as cured meat, may increase risk of gastrointestinal cancers. 4. L ower your stress levels. Managing stress via healthy outlets is an important way to ward off premature aging and keep the immune system functioning at an optimal level. Being social may help to decrease isolation and anxiety.
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5. Maintain a healthy body weight. This decreases the production of harmful signals that may cause increased inflammation. Excessive abdominal (adipose) fat is associated with many chronic illnesses including heart disease, diabetes and arthritis. 6. G et between 7 to 9 hours of sleep every night. Sleep deprivation has been shown to weaken the immune system and also decrease memory. Interestingly, excessive sleep is also associated with chronic illnesses. 7. A void excessive alcohol. Alcohol in large quantities may deplete your body of essential nutrients such as thiamine. Excessive alcohol can also lead to chronic illnesses such as liver disease and gout. 8. A void contact with sick people, prolonged exposure to cold and wash your hands frequently. Recurrent infections may weaken the immune system and may play a role in premature aging. 9. E at healthy. Diets similar to the traditional Mediterranean diet are associated with healthy aging. Diets high in fiber, fruits and vegetables are associated with lower ageassociated illnesses.
Jyothi Tirumalasetty, M.D., is assistant professor of medicine at the University of Illinois, Chicago. Her specialty is Allergy and Immunology. Dr. Tirumalasetty completed her medical training at Drexel University School of Medicine in Philadelphia, PA, and completed her fellowship in Allergy and Immunology at Northwestern University in Chicago.
10. Keep your brain active. Taking part in mentally-stimulating activities such as puzzles, games and reading may help ward off memory loss. This article is intended for educational purposes only.
March 2015 l 27
RESEARCH DESK Sugary beverages may create memory loss
Los Angeles, CA
Humans who drink popular sugar-sweetened beverages like sodas may be damaging their memories and setting themselves up for brain inflammation and pre-diabetes. That’s the possible conclusion of research on adolescent rats, according to a University of Southern California (USC) study published in the journal Hippocampus. In the study, about 35-40% of the rats’ caloric intake was from sugar or high-fructose corn syrup. Those that freely consumed large quantities of liquid solutions containing those sweeteners—in concentrations similar to humans’ sugar-sweetened beverages—experienced memory problems and brain inflammation, and became pre-diabetic.1
Potassium-rich foods cut stroke, death risks among older women Dallas, TX Postmenopausal women who eat foods higher in potassium are less likely to have strokes and die than women who eat less potassium-rich foods. Results of this study were published in the American Heart Association’s journal Stroke. Researchers noted that previous studies have shown that potassium consumption may lower blood pressure. However, it wasn’t clear whether potassium intake could prevent stroke or death. The study followed over 90,000 postmenopausal women, ages 50 to 79, for an average 11 years. Researchers looked at how much potassium the women consumed, as well as if they had strokes or died during the study period. Women in the study were stroke-free at the start and their average dietary potassium intake was 2,611 milligrams per day. Researchers found that women who ate the most potassium were 12% less likely to suffer strokes than women who ate the least. Also, women who ate the most potassium were 10% less likely to die than women who ate the least.2
Obesity can cause “silent” damage to heart
Kostice, Slovakia
Heart damage can occur in obese people without causing symptoms, and take place without other heart risk factors such as diabetes, high blood pressure and high cholesterol, says a new study published in the Journal of the American College of Cardiology: Heart Failure. The researchers said their findings about this silent heart damage challenge the common belief that the risk of heart disease in obese people is mainly due to diabetes and high blood pressure, which are common in obese people. This research study included more than 9,500 heart disease-free people, ages 53 to 75, who were tracked for more than 12 years. During that time, 869 of them developed heart failure. Severely obese people were more than twice as likely to develop heart failure as those with normal weight. The more obese a person was, the greater the risk of heart failure.3 References: 1 Sugar content of popular sweetened beverages based on objective laboratory analysis: focus on fructose content. National Institutes of Health Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/20948525?dopt=abstract&otool=uscnmlib 2 Potassium intake and risk of stroke in women with hypertension and nonhypertension in the Women’s Health Initiative. Stroke. American Heart Association. Retrieved from http://stroke.ahajournals.org/content/45/10/2874.abstract?sid=af57296f-2159-45df-8f64-3b832ece7ccf 3 Obesity, subclinical myocardial injury and incident heart failure. Journal of the American College of Cardiology: Heart Failure. December, 2014. Retrieved from http://heartfailure.onlinejacc.org/article.aspx?articleid=1918765 28 l VITAJOURNAL
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FINANCIAL WELLNESS
Improving your financial health People continue to struggle with their finances, but talking about it remains taboo.
DISCUSSING DOLLARS Q. Which personal problem would you be most comfortable discussing? Workplace 23%
No budget 23% Formal budget 38% Informal budget in my head
38%
Health 21% Relationship/family 20%
Are you uncomfortable talking about money? Is financial planning a challenge for you? If so, you have lots of company, according to the American Institute of Certified Professional Accountants (AICPA). See where you stand among those responding to a recent poll.
What best describes your approach to budgeting?
Financial 14%
Setting Goals
Legal 7%
36% of U.S. adults planned a New Year’s resolution related to their finances.
Q. Who do you most often consult for financial advice?
43% who set financial goals in the past 5 years fell short or failed to maintain success.
Family member
44%
I have no one to ask
28%
Financial professional
13%
Friends 7% Someone else
6%
Doing the Basics 65% of people say keeping financially fit—saving regularly and paying down debt—is as tough or tougher than keeping physically fit: exercising regularly and eating healthy. That’s nearly 2 in 3.
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Content courtesy of AICPA (American Institute of CPAs). Retrieved from http://www.360financialliteracy.org/Tools/Infographics/Money-Secrets
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