Get Healthy Fall 2016

Healthy NWI.COM/GETHEALTHY

Meg Ames from Centier Bank

SUGAR WARS:

How much is too much?

6

WAYS WE GET BETTER WITH AGE

Wellness AT

How to handle

CRITICISM

Work

Local businesses commit to employee health

fall 2016 month/month year | GET HEALTHY | 1

Living Well.

Living Wise.

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“Retirement can be a wonderful time of new friendships and less worries. It should be a time to enjoy life.”

Leslie Darrow, Executive Director Hartsfield Village features: • Independent & Assisted Living Apartments • Memory Support Unit • Rehabilitation Center • Fitness Center • SpaPointe Salon • Executive Chef prepared cuisine • Happy hour & special outings

Schedule a tour today at 219-934-0750.

10000 Columbia Ave. | Munster, IN 219-934-0750 | 800-297-6188 www.HartsfieldVillage.com

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Fall 2016

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contents

fall 2016

notes 4 editors’ 6 hot topics

9 the medical report

A bariatric surgeon discusses weight-loss options

10 your health

Vitamin D deficiency, ways we get better with age, 10 health checks for men, essential oils for kids

16 on the table 19 the fit life

How to cut back on sugar

Exercises you can do at your desk

21sound mind

Combating criticism in a healthy way

on the go 23 families Healthy sleep habits for kids of all ages

32 your best friend

2710 16

feature package Workplace Wellness:

Meet nine local companies who have launched health initiatives for their employees.

How to relieve your dog’s anxiety

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YOUR HEALTH PHOTO BY BRANDI LEE, ON THE TABLE AND FEATURE PACKAGE PHOTOS BY TONY V. MARTIN

Health briefs and stats that might surprise you

ORTHOPEDIC & SPINE CENTER

Healthier

TOGETHER

Better outcomes to reconnect with your life.

• State-of-the-art healing facilities near you. Methodist Hospitals operates two dedicated orthopedic and spine centers in Northwest Indiana at our Midlake and Southlake Campuses.

• Experienced specialists you can trust. Our board-certified surgeons and specially-trained nurse practitioners are experts in all areas of orthopedic and spine care, from trauma and total joint replacement to spine care, podiatry and foot and ankle surgery.

• Advanced treatments delivering world-class results. Our advanced procedures and technologies, combined with physical and occupational therapy, pain management and diet/nutrition counseling, promote faster recoveries and better outcomes.

For more information call 219-738-6670

w w w . M e t h o d i s t H o s p i t a l s . o r g

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Leading the Way to Better Health GET HEALTHY

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editors’ notes

I

I‌ recently took my then-2-year-old daughter in for a routine dental exam. I was floored when the dentist told me she had four cavities.

Now, I’ll probably get a second opinion since some dentists are overly aggressive, but I wish I would have heard this advice sooner, from NorthShore Health Centers dental hygienist Kim Balko in this month’s issue: “It’s sad, but we see patients as young as 2 years of age at their first dental visit with a mouth full of decay due to ‘baby bottle rot,’ which occurs when a baby or toddler sips on a bottle filled with milk or juice throughout the day,” Balko says. “When the teeth are saturated in that sugar all day, and it’s not rinsed or brushed away, it’s quite harmful.”

Parents should probably just stick to giving their kids water.

-Giles Bruce, Get Healthy Co-Editor

M

-Julia Perla Huisman, Get Healthy Co-Editor

Healthy NWI.COM/GETHEALTHY

SUGAR WARS:

How much is too much?

6

WAYS WE GET BETTER WITH AGE

Wellness AT

How to handle

CRITICISM

Work

Local businesses commit to employee health

ON THE COVER

CORRECTION

Meg Ames of Centier Bank lifts weights to demonstrate workplace wellness.

Photo by Tony V. Martin

In the Late Summer issue, “Careful Consumption” story, we misspelled the name of veterinarian Kerri Katsalis.

We apologize for the error.

fall 2016

CMYK / .eps

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CMYK / .eps

Follow Get Healthy on Facebook (facebook.com/gethealthymagazine) and on Twitter at @GetHealthyNWI.

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PUBLISHER

Christopher T. White CO-EDITORS

Giles Bruce Julia Perla Huisman DESIGN DIRECTOR

Mary Garrison DESIGNER

April Burford CONTRIBUTING EDITORS

Eve Adams, Christine Bryant, Mark Loehrke, Jennifer Pallay, Carrie Rodovich, Shannon Rooney, Carrie Steinweg, Amanda Wilson Joe Battistoni ADVERTISING OPERATIONS MANAGER

Eric Horon ADVERTISING MANAGER

Craig Chism ADVERTISING PUBLICATIONS MANAGER

Lisa Tavoletti PUBLISHED BY LEE ENTERPRISES The Times of Northwest Indiana Niche Productions Division 601 W 45th Ave, Munster, Indiana 46321 219.933.3200

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VOLUME 11, ISSUE 6

VICE PRESIDENT OF SALES

Most of us spend more time at work than we do at home, which means we should consider our jobs when it comes to overall wellness. I was encouraged to see that nine large companies in Northwest Indiana have adopted initiatives to help improve employee health. From shoe insoles to healthy vending machines to fitness centers built specifically for employees, these organizations help make a healthy lifestyle a little more attainable.

As someone who sits at a computer 8-10 hours a day, I also appreciate the list of exercises one can do at their desk—without looking ridiculous.

Meg Ames from Centier Bank

Healthy

2080 N Main St, Crown Point, Indiana 46307 219.662.5300 1111 Glendale Blvd, Valparaiso, Indiana 46383 219.462.5151 Copyright, Reprints and Permissions: You must have permission before reproducing material from Get Healthy magazine.

Get Healthy magazine is published six times each year by Lee Enterprises, The Times of Northwest Indiana, Niche Division, 601 W 45th Ave, Munster, IN 46321.

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Harsh, Dalal, MD, FACG

Navin Kumar, MD

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Silent Killer

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Men & Women

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topics

CHRISTINE BRYANT

READ TO YOUR HEALTH 30 minutes: A study shows reading for this long a day may help people live longer.

Source: Yale University

Whether you put pen to the paper or type on a computer, writing about stressful experiences or emotionally charged issues in your life can be good for your health and emotional well-being. In fact, expressive writing—where you don’t worry about punctuation and spelling and only write down your feelings—has improved symptoms of irritable bowel syndrome, asthma, rheumatoid arthritis and other health conditions.

“Writing about an emotionally charged subject or an unresolved trauma helps you put the event into perspective and give some structure and organization to those anxious feelings, which ultimately helps you get through it,” says James Pennebaker, a professor at the University of Texas.

Source: University of Auckland in New Zealand study, 2013

Sign Me Up! You’ve likely heard that dark chocolate is good for you. Now researchers are recruiting volunteers to participate in a four-year study trial of cocoa extract to see if there’s a way to get the potential health boost of cocoa without all the extra calories. Participants will be given either a capsule containing as much extract as one would get from eating about 1,000 calories of dark chocolate—or a placebo. Source: Cosmostrial.org

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Workforce Health can help you prevent workplace injuries, avoid lost-time accidents, and lower your healthcare-related expenditures. To achieve these goals, we utilize specialists in occupational medicine, provide comprehensive case management strategies, implement targeted ergonomics initiatives, promote healthy behaviors, work to reduce risk factors and more. To find out why employers throughout Northwest Indiana are choosing Workforce Health, or to schedule a consult, call 844-424-0200.

OCCUPATIONAL MEDICINE THAT WORKS AS HARD AS YOU DO. Services include: • Work-related injury care and case management • Physical therapy specializing in treating work-related injuries • Ergonomic consulting and assessments • Pre-employment physicals • DOT/CDL physicals • Drug/alcohol testing

• Annual firefighter surveillance exams • Audiometry, EKGs and other screenings • Health and wellness screenings/programs • On-site/near-site employee clinics and population health management services

Combining the unique strengths of Porter Regional’s Health At Work and La Porte Hospital’s Occupational Health programs.

4 CONVENIENTLY LOCATED OCCUPATIONAL HEALTH CLINICS LA PORTE • VALPARAISO • SOUTH BEND • PORTAGE Porter Regional Hospital is owned in part by physicians.

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MENTAL EXERCISE

Some forms of exercise may be much more effective than others at bulking up the brain, according to a new study of rats. For the first time, scientists compared the neurological impacts of different types of exercise: running, weight training and high-intensity interval training. They found very different levels of neurogenesis, or the creation of new brain cells, depending on how each animal had exercised.

Those rats that had jogged on wheels showed robust levels of neurogenesis, while there were far fewer new neurons in the brains of the animals that had completed high-intensity interval training. The weightlifting rats were much stronger at the end of the experiment though they showed no discernible augmentation of neurogenesis.

Source: Journal of Physiology

Just the NUMBERS

15 POUNDS

Average weight gain of U.S. men and women over the past 20 years

5’9”

Average height of U.S. man

195.7 POUNDS Average weight of U.S. man

5’4”

Average height of U.S. woman

168.5 POUNDS Average weight of U.S. woman

Source: U.S. Centers for Disease Control and Prevention

DON’T FRETT ABOUT A FEVERT Worried about your child’s fever? As long as it has the following indicators, there’s no cause for concern: • Even if it varies, a fever up to 100.4 degrees Fahrenheit • A fever that lasts for fewer than five days and your child is behaving normally, playing, eating and drinking • A fever of up to 103 in a child older than 3 years old, or a fever of 102.5 in babies 3 months to 3 years old • Low-grade fevers that occur within about 48 hours of immunizations Source: The Cleveland Clinic

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THE MEDICAL REPORT

Weighing Your Options

PHOTO BY ELISE SIMS

‌O

besity is a disease that affects nearly one-third of the adult American population (approximately 60

million people).

One common misconception is that overweight or obese individuals lack self-control or personal responsibility.

Dr. Paul Stanish The truth is that obesity has reached epidemic proportions primarily due to an environment that offers an abundance of calorie-rich, nutrientpoor foods and fewer opportunities for physical activity.

Effective weight loss and management involves a comprehensive approach that includes a range of short- and long-term strategies, not just eating less and moving more. Many individuals who are overweight with a body mass index greater than 30 have been able to greatly improve their health through medical or surgical weight loss programs.

Bariatric surgical procedures cause weight loss by restricting the amount of food the stomach can hold, either by reducing the amount the stomach can absorb or reducing the size of the stomach itself. Today, most weight loss surgeries are performed using minimally invasive techniques—through a laparoscopic or endoscopic procedure.

Some of the latest techniques being used for weight-loss include: Intra-gastric balloon procedure. During an endoscopic procedure, two tiny connected balloons are temporarily placed in the stomach, taking up room so there is less space for food and to help curb appetite.

Gastric bypass. Through a laparoscopic procedure, the size of the stomach is reduced to improve satiety and a section of small intestine is bypassed to limit calorie absorption.

Vertical sleeve gastrectomy. The stomach is restricted by stapling and dividing it vertically, reducing the amount of food that can be consumed.

In addition to helping patients lose weight, bariatric surgery can result in increased energy and activity levels, a sense of well-being and improvement of weight-related health issues such as Type 2 diabetes, hypertension, sleep apnea, joint/back pain, infertility and gastroesophageal reflux disease.

Because everyone’s weight loss journey is different, it is important to look for an accredited, well-balanced program that offers individualized care.

Dr. Paul Stanish is a board-certified metabolic and bariatric surgeon with Healthy 4 Life, a program that offers access to comprehensive medical and surgical weight loss services necessary for long term success, available at St. Mary Medical Center in Hobart and Community Hospital in Munster.

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Health

KIDS’ HEALTH

The Essentials

O

JULIA PERLA HUISMAN

ver the past few years, essential oils—which are distilled from plants for natural healing—have generated quite the following, particularly among moms eager to use natural medicine for their children.

Brandi Lee, of LaPorte, is one such mom. She has been using oils on her sons,

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Benjamin, 10, and Henry, 6, for more than five years, primarily for preventative health. “Essential oils play a huge role in our daily routines to help support strong immune systems,” Lee says. “We use our oils proactively; for example, by applying immunity oils to the bottoms of our feet every morning before leaving the house.”

Lee also uses the oils to cook and to make her own cleaning, body care and skin care products. For Lee, essential oils are “easy to Dr. reach for and safe to use, when Biljana Uzelac the seasons change, when the

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HENRY AND BENJAMIN LEE PHOTOGRAPHY BY BRANDI LEE, DR. UZELAC PHOTO BY JULIA PERLA HUISMAN‌

Brandi Lee’s 6-year-old son Henry pours essential oils into bottles.

dreaded school 4) Don’t rely on germs make oils alone. “If you the rounds, use just the oils to and when our treat something, it can emotional be dangerous because health can use for some things a little support, you might really too.” need an antibiotic,” Dr. Biljana Uzelac says. She Uzelac, an recommends seeing integrative an integrative medicine medicine doctor who specializes in pediatrician at Green both homeopathic and Western Pediatrics in St. John, medicine so you can determine the says she learned about essential oils proper treatment. A good rule of from patients who kept touting their thumb? Use oils “as a complementary benefits. Now she diffuses oils in the treatment and for the minor things,” lobby of her practice, and encourage Uzelac says. Even Brandi Lee says parents to use oils—within reason. her family uses oils “in conjunction “You have to be careful,” Uzelac with traditional medicine, including says. “You have to know what you’re vaccinations and yearly well visits.” doing with them.” She lists precautions parents should take when using essential oils: 1) Make sure the oils are pure. “They should be made from natural plants and not synthetic,” she says. Synthetic oils will have chemical-sounding names in the ingredients and a plastic-like smell.

2) Dilute by mixing with a carrier oil. “Essential oils are very, very powerful,” Uzelac says. Peppermint oil, for example, has a burning sensation when applied directly on the skin, and if it’s applied around the mouth can stop a person from breathing. Uzelac recommends first applying a carrier oil—olive, coconut, almond, jojoba—followed by the essential oil.

3) More is not necessarily better. The overuse of some oils can have the opposite effect of their intended purpose, Uzelac says. For example, when lavender is used at a proper dose and dilution it will relax you, but a higher dose and lower dilution will cause Benjamin Lee, 10-year-old son of Brandi Lee of aggravation.

LaPorte, applies immunity oils to his wrists.

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G ‌ ENERAL HEALTH

SOAK UP SOME VITAMIN D AMANDA LOPEZ

Vitamin D deficiency is one of the most common vitamin deficiencies, but those who are deficient are usually unsure what causes it and what they can do about it.

There are very few natural resources of vitamin D, causing many people to lack it, explains Dr. Manmohan Singh, an orthopedic surgeon at Franciscan Health Dyer.

Singh says sunlight and milk are the two best natural sources of vitamin D, though milk is not rich in it. Milk has vitamin D added to it as a supplement. For those who are vitamin D deficient, Singh says, the best way to increase their level is to take one 2,000 international-unit capsule of the supplement per day.

Rilee Witt, a 20-year-old resident of Lowell, became aware she was vitamin D deficient in 2013. Her doctor told her to take 1,000 IUs a day, which she did for two years while he monitored her levels. At first, her doctor increased her intake of vitamin D, then decreased it until Witt was able to wean off it. She spends a lot of time in the sun, and as a health enthusiast makes sure to keep track of her levels. “You can increase vitamin D levels from natural sunlight and UV rays, but you also need calcium, magnesium and zinc in your body to be able to absorb the sun and convert it into vitamin D,” Witt says.

Witt notes that vitamin D can be found in fish, egg yolks, beef liver and dairy products, but many of those foods are high in fat, and Witt can’t eat them because she’s a vegan. Singh adds that cardiologists would also recommend avoiding high cholesterol foods, regardless of diet.

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Orthopaedic Specialists of Northwest Indiana Offers the highest caliber of specialized Orthopedic care to Northwest Indiana & Chicagoland patients.

O

rthopaedic Specialists of Northwest Indiana (OSNI), the largest fully integrated orthopaedic group in Lake County, has been providing world-class care to the patients of Northwest Indiana and the greater Chicago area for twenty years.

“Our physicians and surgeons have trained at the most prestigious institutions from around the country and have been continuously recognized for their research and patient excellence awards,” said Dr. Dwight Tyndall, the Stanford and Hospital for Special Surgery trained spine care specialist.

“Everything related to the treatment of orthopaedic care is offered in one easily accessible modern state of the art facility,” said Dr. Hecht, who is a University of Chicago trained joint surgeon. He further added, “We, the doctors, felt that we should have a modern and welcoming environment for our patients as well as our staff who do a tremendous job taking care of our patients.” The OSNI office offers easy access to parking as well as all needed diagnostics (X-rays, Open MRI) and physical therapy, all under one roof.

By Bob moulesong, Times Correspondent

From L-R: Jack gelman m.d., Faaps Hand, Wrist and Elbow; dwight tyndall, m.d., Faaos Spine Care, Minimally Invasive Spine Surgery, Disc Regenerative Therapy; sunil dedhia m.d., Faaos Sports Medicine, General Orthopedics, Arthroscopic and Minimally Invasive Surgery, Upper/Lower Extremity, Knee Replacement, Work-Related Injuries/ Conditions; nitin khanna m.d., Faaos Spine Care, Minimally Invasive Spine Surgery; arshad a. khan dpm Foot and Ankle Surgery; robert W. coats ii m.d., Faaos Hand and Upper Extremity Conditions; Joseph d. hecht m.d., Faaos Hip and Knee Joint Replacement, General Orthopedics

spinal conditions OSNI offers treatment for many spinal conditions including disc herniations, degenerative disc disease, cervical disc disease, spinal stenosis, spinal compression fractures, and spondylolisthesis.

Surgical procedures are considered only after all conservative treatment options have been exhausted, according to Dr. Tyndall.

“We conduct a thorough examination of the patient to determine the best course of action,” Dr. Khanna said. “This examination includes digital X-rays and an open MRI to assist us in a correct diagnosis.”

Alternative options to surgery include physical therapy; exercise, medication, and manipulation are explored and exhausted before surgery is considered.

Joint replacement OSNI offers minimally invasive hip replacement surgery that can have the patient home the day after surgery.

Our joint specialist, Dr. Hecht, has helped champion new procedures including anterior hip replacement, which results in less tissue trauma as the technique goes between muscle planes during

hip replacement, Dr. Tyndall explained. “The artificial implants used include enhanced polyethylene plastic and metal with ceramic properties as well as permitting porous bone ingrowth rather than bone

orthopaedic specialists oF northWest indiana 730 45th Ave., Munster, IN 46321 • (219) 924-3300 • osni.org

call today to schedule an evaluation with one of osni's physicians (219) 924-3300 12

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PAID ADVERTISEMENT

cement. This leads to longer lasting joint replacements compared to earlier designs.

Specially designed surgical instruments are used to prepare the joint to get the implants in place through very small incisions.” Because the new techniques are minimally invasive, patients can return home sooner, even overnight, and return to normal activities faster than ever before.

Workers compensation Given the complexity of treating the injured worker, OSNI has a dedicated team of work comp professionals to ensure a seamless process throughout the entire plan of care. If surgical intervention is needed after failure of nonsurgical conservative treatment, all efforts are made to restore function in a minimally invasive, tissue sparing approach and to get the injured worker back on their feet.

The team of professionals is well versed in both Indiana and Illinois cases. The OSNI physicians understand that dealing with pain and injuries can negatively affect not only a patient’s performance at work but also a patient’s personal life. Therefore, a team approach involving the physicians, staff, case managers and patients is used to assure timely treatment and return to work.

sports surgery

Dr. Sunil Dedhia, a Northwestern Medical School and Orthopaedic residency graduate, who specializes in sports medicine and is the team doctor for Andrean and Purdue Calumet College, explained that the t. To that end the entire practice is structured to focus on the patients, from their first check-in to their rehab after surgery. He further explained that by focusing on just sports medicine and sports surgery he is able to offer the specialized care that sports related injuries such as ACL tears and shoulder rotator cuff tears require.

To speed patients’ recovery and return to active sports as soon as possible Dr. Dedhia utilizes the latest arthroscopy technology in treating these injuries. innovative diagnostic testing OSNI offers innovative diagnostic testing such as an open MRI and digital X-rays.

“Frequently, pain forces patients to seek medical help,” Dr. Tyndall explained. “Our focus is to make our patients as comfortable as possible and that begins with having state-ofthe-art diagnostic testing right

here in our building so patients don’t need to go to multiple places to get their testing done.”

Since many people have a fear of enclosed places such as a traditional MRI, OSNI offers patients an open MRI machine for their test. “We see many patients who are full figured and have difficulty fitting into a regular MRI. Being able to offer these patients an open MRI is a wonderful opportunity to ease their discomfort.

They are already suffering; we don’t want to add to their discomfort.” Dr. Tyndall said OSNI also offers state-of-theart digital X-rays. “Digital X-rays allow the physician to see the results by the time the patient returns to the examination room,” Dr. Dedhia said. “This allows us to shorten the wait time that is often experienced by patients in more traditional type offices.”

physical/occupational therapy We have a seamless process between physician and therapist,” Dr. Coats said. “Being in close proximity allows our staff to communicate as often as needed to ensure that the patient is receiving the best care possible.” Both Dr. Gelman and Dr. Coats agreed, adding that being able to directly speak to the hand therapists about difficult hand rehab cases helps to speed the patients’ recovery and helps to engage the patients in their rehabilitation.

The physical therapy staff has advanced training in joint mobilization and manipulation as well as orthopaedic nonsurgical and post-surgical care.

Staff members are certified in a variety of rehabilitations including sports, joints, hand, spinal and pain centralization.

OSNI brings the highest caliber of specialized orthopedic care to northwest indiana and chicagoland area.

OSNI physicans have been awarded compassionate doctor,top 10 doctor in the state, doctors of excellence, america top orthopedist, and Best of the region. nitin khanna md, sunil dedhia md, and dwight tyndall md received this honor for the difference they have made in their patients’ lives. dwight tyndall md also earned the 2015 on time doctor award. nwi.com/gethealthy

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MEN’S HEALTH

10

HEALTH CHECKS

ALL MEN NEED GET HEALTHY STAFF

W

hether you’re a dad, a granddad or just a busy guy, Dr. Hector Marchand Jr. of the Porter Physician Group in Valparaiso offers this top 10 list of health checks every man should complete each year: 1. Height, Weight and BMI. Experts now believe that cardiac health is impacted by even small ticks above your ideal weight. If your weight has increased more than five or 10 pounds since last year, it may be time

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to consider lifestyle changes.

2. Blood Pressure. Blood pressure can fluctuate from day to day, so it’s important to have a reliable machine to check it regularly. If your blood pressure is higher than 140 over 90, you should schedule an appointment with your primary physician.

3. Cholesterol. There are several schools of thought on cholesterol, so any man with risk factors for heart disease (family history, diabetes or kidney disease) should talk at length with his doctor about individual goals.

4. Prostate Screening. Again, recommendations vary by patient and

physician. In general, men age 50 or older should discuss the appropriate level of screening for prostate cancer with their doctor. African-American men and those with a family history of prostate cancer should discuss screening at age 45.

5. Lung Cancer Screening. Men aged 55 to 80 with a family history of lung cancer, or who have smoked for a number of years, should talk to their doctor about an annual CT scan of the lungs. Early detection is critical to survival rates for lung cancer, as there are typically no symptoms until the later stages.

6. Blood Sugar and Diabetes. Men should have a fasting blood glucose test at least every three years starting at age 45—and more often if they’re overweight or have high blood pressure. Another key measurement of healthy blood glucose is an A1C test; talk to your doctor about whether it’s appropriate for you.

7. Bone Density. Men aged 50 to 70 with risk factors such as long-term steroid, tobacco or alcohol use should be screened routinely for possible osteoporosis and overall bone health.

8. Colonoscopy. Screening for colon cancer for most men starts at age 50. If testing reveals no abnormalities, it will typically only need to be redone every five or 10 years. Men with various gastrointestinal issues can be at higher risk, and may need to be screened more aggressively to catch this deadly cancer early.

9. Skin Checks. Approximately 10,000 people die each year from melanoma, and two-thirds of those deaths are men, according to the American Cancer Society. Add an annual skin check with a dermatologist or qualified practitioner to your health inventory.

10. Dental and Eye Health. Eye health and vision problems are often key indicators of other health problems, and dental problems can significantly impact the health of several vital organs. See your dentist for a deep cleaning at least once per year, and have your eye health and vision checked annually.

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To those with cancer

6

M

‌SENIOR HEALTH

WAYS WE GET BETTER WITH AGE AMANDA LOPEZ

ost people dread growing older, but others would argue that it’s exciting to age. Constance Sheets, assistant professor of nursing at Valparaiso University, says humans actually get better with age. “It really has to do with the years and life experiences we develop over a lifetime,” she says.

Sheets lists six ways life improves as we get older: 1. Happiness flourishes. As you age, your sense of humor increases and there is less negativity in your life because there is less to worry about. Rates of depression, anxiety and stress levels have all been shown to decrease as well, while patience tends to increase.

2. Wisdom grows. Only through living do people learn better judgment and develop decision-making skills. Problem solving, common sense, awareness and confidence in your decisions are known to improve as well.

3. Relationships strengthen. Marriages are more likely to remain successful in the later years of life, and friendships become stronger with time. Meanwhile, the bonds between you and your family members can also grow tighter.

4. Creativity peaks. People have been found to become creative as they grow older. Studies have shown that from age 75 on creativity is at its peak and vocabulary levels are high from a lifetime of learning words.

5. Well-being increases. With aging comes fewer sleep disturbances and less daytime fatigue. In addition, as you age you become less neurotic and shift toward a more stable and emotionally balanced state.

6. Experiences deepen. Your life stories grow deeper and deeper with age. As appreciation for life swells, you also become more in tune with your mind and body.

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15

Table

Personal trainer and former chef Jonathan Eddy talks about how not all sugar is bad.

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TEMPTATIONS Should sugar be off limits?

‌A PHOTO BY TONY V. MARTIN

AMANDA WILSON

nwi.com/gethealthy

h, sugar—it adds such sweet delight to foods from watermelon to French silk pie, artisanal asiago bread to root beer floats.

Yet, as with so many of the sweetest things in life, sugar’s allure can deceive us into overindulging our way to expanding waistlines and health crises.

However, “Not all sugar is bad for us,” notes Sarah Garcia, family nurse practitioner for Portage-based NorthShore Health Centers. “It is the main source of fuel for our brain and muscles, and a small amount of the right type of sugar, like those found in fresh fruit and starchy vegetables, can be healthy.” The danger of sugar lies mainly in the detrimental combination of its overconsumption and one’s inactivity. When you ingest too much sugar in your daily diet and lead a largely sedentary lifestyle, that excess sugar becomes stored fat in your body.

In addition, Garcia explains that excess sugar in our diets can increase blood sugar and elevate triglyceride levels. “A diet high in sugar not only contributes to the development of diabetes and heart disease, but can increase our chances of dying from complications related to heart

disease, such as heart attacks and strokes,” she says.

Sugar isn’t just destructive to your cardiovascular and endocrine system; it can wreak havoc on your teeth, too. “All sugar works the same in your mouth,” says Kim Balko, dental hygienist for NorthShore Health Centers. “Bacteria doesn’t know the difference between processed foods or healthy foods such as milk or fruit.”

The typical American diet, loaded with carbohydrates and sugary snacks, does significant damage to our teeth. Even the “good stuff” like milk can destroy those pearly whites. “It’s sad, but we see patients as young as 2 years of age at their first dental visit with a mouth full of decay due to ‘baby bottle rot,’ which occurs when a baby or toddler sips on a bottle filled with milk or juice throughout the day,” Balko says. “When the teeth are saturated in that sugar all day, and it’s not rinsed or brushed away, it’s quite harmful.”

While it might not be entirely accurate that you can have your cake and eat it, too, there are smart ways to cut sugar from your diet and make wiser decisions about the sugar you do ingest:

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Realize that not all sugars are created equal. As Elizabeth Marcotte, family nurse practitioner for NorthShore Health Centers, points out, the human body requires sugar to function, but most Americans vastly exceed what is needed.

“Men should consume no more than 150 calories, or nine teaspoons, of sugar per day, and women no more than 100 calories, or six teaspoons, of added sugar per day,” she says.

The key to keeping your dietary sugar levels under control is in understanding the glycemic index, which measures a variety of foods based on pure glucose and, on a scale of 0-100, puts them in a low, medium or high category. Dr. Kamaljeet Girn, chief medical officer for NorthShore Health Centers, says many of his patients are surprised to discover that watermelon, a seemingly healthy choice, scores almost as high as donuts on the glycemic index.

Because the concept of eliminating all sugar from one’s diet is overwhelming and unrealistic, he counsels patients to make substitutions. “If someone’s favorite food is watermelon, perhaps he can look at other sweet fruit choices, such as mangoes and pears, that are lower on the glycemic index,” he says. “Portions ... also matter, so if you have a sweet tooth craving something more than fruit, indulge it with a small, occasional serving of sugar-free cookies.”

Shop on the outside aisles and don’t drink your calories. To cut added sugar from your diet and simplify your weekly grocery shopping trips, avoid the middle aisles, where you’ll find packaged and processed foods, says Natalie Eddy, nurse practitioner for Lakeshore Bone and Joint Institute.

Both Eddy and Balko also recommend eliminating sugary pop and juice from your diet. Sipping on these nutritionally empty sugar bombs throughout the day leads to excess calorie consumption and tooth decay. An inexpensive substitution you can drink to your heart’s content is found in your faucet. Water won’t deposit sugars on your teeth, aids in rinsing sugars left over from meals and snacks, and keeps you from boredom snacking.

Be label-savvy and portion-wise. “It can be difficult to determine if the food you’re eating contains added sugar,” Garcia says, admitting that reading a food label won’t necessarily tell you whether the sugar is natural or added. “Instead, it’s more helpful to look at the ingredients list for ‘added sugar.’ It’s important to look for terms such as corn syrup, fruit juice concentrate, and other words that end in -ose.”

Understanding and incorporating healthy portions will also help keep your sugar under control. As Eddy points out, servings matter, even with healthy foods: “Six grapes is one serving, so even with fruit always be aware of serving sizes.” Girn recommends choosemyplate.org as a resource for portion education.

It’s okay to cheat, and live, a little.

Jonathan Eddy, certified nutritionist,

personal trainer, and owner of Phoenix Physiques (also Natalie Eddy’s son), knows from experience that a healthy diet doesn’t mean that “bad” foods are necessarily off limits. When he first embarked on his fitness and nutrition journey five years ago he was pre-diabetic, so he stopped eating junk food and started counting calories.

Since being healthy is a lifestyle, Eddy is a big advocate of what he calls “flexible, non-restrictive dieting” in which you leave room for cravings, including sugars. “I’m a foodie and, besides, cravings are part of human nature.”

Eddy, who expresses his food expertise in his eclectic YouTube cooking show, Drunk Cooking with Jeddy, says, “We’re all recovering food addicts. You can never remove all of the ‘bad’ foods, so you have to learn self-control.” He adds that the infrequent, indulgent dessert won’t destroy your physique or health. “Mentally, allowing yourself to indulge in what you’re truly craving gives you a break.”

“We’re all recovering food addicts. You can never remove all of the ‘bad’ foods, so you have to learn self-control.”

Jonathan Eddy, certified nutritionist, personal trainer, and owner of Phoenix Physiques

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Fit Life

Stay Fit at Your Desk Exercises for the 9 to 5

‌D

SHANNON ROONEY

o you do leg lifts at the office? How about downward dog in the breakroom? The more we sit at work, the more likely we are to develop poor posture, back pain and obesity. Many organizations now offer employees standing and even treadmill desks. But until these healthy trends catch on completely, weekday warriors need to remember to take frequent standing and walking breaks. In the meantime, we can work to maintain fitness at our desks, no special equipment required.

JUST BREATHE Personal trainer and supplement retailer Joshua Cobb, of Merrillville, often suggests desk exercises for his Universal Fitness clients. “One of the biggest things I would recommend to people who sit all the time is exercises to help with posture and weak core muscles,” he says. When at your desk, you can do a sort of “pre-workout” for your actual workout, he says. “Your core is your foundation in just about any exercise, so you can prep your core while you’re sitting at your desk.” Cobb recommends simple counted breathing exercises to help maintain core fitness.

2. Continue to inhale, allowing the abdomen to expand.

SIT STRAIGHT Core muscles support your back, another part of your body that can benefit from seated exercises. Being aware of your seated posture can help you sit up straighter and, therefore, correct poor posture.

3. Exhale and contract both.

1. Sit with your feet flat on the floor and

1. Sit tall in your chair and inhale, allowing the ribs to expand.

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rest your hands on your thighs or knees.

2. Imagine your spine extending in an S-shape from your tailbones. Tilt your chin down slightly to prevent straining your neck.

3. Roll your shoulders back, down and forward in a circle. Repeat five times.

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LOOSEN UP As we sit for long periods, the same joints are stressed over and over again.

Much of this stress can be prevented by a proper workstation setup. If you work for a large company, your human resources department may offer ergonomic assessments of your workspace.

To help alleviate pressure on your joints, try exercises that loosen you up. Stretch your feet out in front of you and point your toes, rotating your ankles. Do the same with your wrists. Make a conscious effort to loosen tension in body parts you don’t usually think about. For example, open and close your mouth to loosen jaw tension. Wiggle your ears. Tense and relax your shoulders.

1. Sit tall in your chair and bring your attention to the top of your head.

2. Imagine relaxing your scalp, releasing all the tension from the top of your head.

3. Next, focus on relaxing your skull,

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followed by your facial muscles, from your forehead to your neck.

you. You should feel a stretch in your hip flexor and the top of your thigh.

4. Continue to work your way down to your feet, remembering to relax each body part individually.

3. Repeat on the left side, stretching your right leg below and behind you.

5. When finished, shake out your hands and feet a little before resuming work.

STAY FLEXIBLE You may not be mobile at work, but you can maintain mobility and flexibility through simple stretching. Focus on the hip flexor and hamstring, two muscles greatly affected by all-day sitting. Your hip flexor is the muscle at the front of your pelvis, in the crease of your hip.

Your hamstring is at the back of your leg, usually glued to the seat of your chair.

RE-ENERGIZE “So much of desk work is staring at a computer screen,” Cobb says. “People get lethargic and need to keep up energy.”

He recommends combating the midafternoon slump by getting your vitamins, either through nutrition or nutritional supplements. Recharge at your desk by scheduling short breaks. Take five minutes to close your eyes or avert them from your computer screen, and focus on your breathing.

1. Sit tall in your chair, facing diagonally to the right.

2. Gently move your left leg below your chair and behind

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Mind

Combating CRITICISM ‌S

CARRIE STEINWEG

ometimes criticism isn’t an easy thing to take, but your reaction to it can have a big impact on your mental and physical well-being. Your reaction can also speak volumes about your

character.

During the current presidential campaign, we’ve seen plenty of examples of how not to react to criticism. Every candidate experiences criticism, whether it’s coming from the public, the media, colleagues or other candidates.

Sometimes it’s confronted gracefully and sometimes it results in blame and attack on others.

It’s something we’ve all had to deal with, but if you don’t see examples of how to handle criticism in a healthy way or take time to step back and digest it before responding, it can create instant defensive feelings that can lead to negative or even explosive episodes.

Angie Cerniglia, a licensed professional counselor and family therapist with New Leaf Resources’ Crown Point location, says that there are two things to keep in mind when encountering criticism: how to handle it in the moment, and how to handle it after the fact. “Initially we will be defensive,” she says. “It doesn’t feel good and we tend to react emotionally.

It’s healthy to try and delay the response or not react out of an emotional response.” She suggests practicing “the art of the pause.”

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21

Cortina says. “Look at the By taking a moment to “If we react intention behind it. Is it be silent and take deep emotionally, we meant to help you grow breaths, “it gives enough often don’t feel or tear you down?” He space to decide if you’re good about it later.” also urges not to take it in a place to respond or if Angie Cerniglia, licensed personally. “If the intention you need to step away and professional counselor and is to tear down and it’s process,” Cerniglia says. family therapist completely false, you need “Some people are very good to rethink the whole thing. at noticing it’s happening The content of the criticism says more of the and . . . say, ‘I see your point, but I disagree.’ person making it than the recipient.”

Some people need more time and can’t do Cerniglia says that if you’re able to it in the moment.” Taking deep breaths also come back to it later, you can take time calms your body down from the adrenaline to determine if you need to respond. rush. “If we react emotionally, we often don’t “Oftentimes we can feel very personally feel good about it later.” attacked rather than realizing that it Michael Cortina, director of outpatient could be something going on for the services for Merrillville-based Regional person doing the criticism. You have to Mental Health Center, agrees that it’s helpful depersonalize it and put it in context. If not to respond right away. He mentions the there is validity to it, it can be a growth phrase “get curious before you get furious”— moment for you, and figure out why it is a taking a step back and looking at the intent deep wound for you.” and validity of the criticism at a later time is She also notes that criticism coming from best. a spouse or someone you love can carry “One of the first things to do is distinguish more weight. “Obviously, we react differently between whether the criticism is something depending on what the person means to us.” of value and constructive versus false insults,”

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HEALTHY WAYS TO HANDLE CRITICISM 1. Learn to pause before reacting.

2. Take deep breaths.

3. React without emotion or step back and revisit it later.

4. Take time to look at the validity of the criticism and, if valid, how you can grow from it.

5. Think about why it caused hurt feelings.

6. If it’s false, realize it may be more of a reflection of the person doing the criticizing.

7. Decide if it’s something you may not want to react to.

8. If you’ve been hurt by criticism, take time to focus on your positives.

9. If criticism is coming from online sources, consider taking a break from social media to reduce the negativity you’re taking in.

Source: Angie Cerniglia of New Leaf Resources in Crown Point

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Families

The ABCs of ZZZs Examining healthy sleep habits for kids of all ages

G

MARK LOEHRKE

iven the ridiculous proliferation of mattress stores, one would think the quest for a good night’s sleep is the most vital endeavor confronting the human species. But when it comes to the sleeping habits of kids, that concern is actually very real, and parents may not be paying enough attention to just how much this issue can affect the overall health and well-being of their youngsters.

“Adequate sleep is very important for both the physical and mental health of a child,” says Dr. Lisa Gold, a

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pediatrician with the Franciscan Physician Network in Crown Point. “When a child is not getting enough sleep or restful enough sleep, it can lead to attention issues, behavior issues and memory issues, and even depression symptoms for some kids.”

As with most other areas of health, sleep issues and recommendations vary based on age.

BABIES While new parents may disagree, babies actually sleep quite a bit—as much as 12-16 hours a day, including naps. But because this sleep is often broken into shorter, unpredictable and inconvenient intervals, parents can feel as though the child isn’t sleeping enough. Gold says that exhaustion is often to blame for parents who get

into bad sleep habits with their babies, from letting a child fall asleep with a bottle to giving in and sleeping with the child—both of which lead to dependency that can be hard to break.

“In the first six months, parents are often talking with me at their healthy checkups about sleep problems that they’re having,” Gold says. “Unfortunately, in a lot of cases some bad habits have been created, so the goal is to try and retrain the child.”

Gold encourages parents with babies to establish a very well-defined bedtime routine, which might include a bath, story and general winding-down of noise and activity in the household. “The goal is to create a calmer environment, so that by the time the child is placed in their own sleep area, they have a restful mind and can then fall asleep on their own.”

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SOUND SLEEP ADVICE While sleep issues may vary for kids of different ages, pediatrician Lisa Gold has a few rules of thumb that apply to almost any situation.

SCREEN TIME “I generally recommend that no TV be on in any child’s room—it shouldn’t be on to help a child fall asleep.

In addition, kids of any age really shouldn’t be on their computers, phones or tablets 30 minutes before bedtime.”

SLEEP AREA “Kids should treat their bedroom as the sleep area. I find that kids do everything in their bedroom—homework, socializing, electronic devices—so it’s hard for them to associate that bedroom as the place to sleep, because it’s also the place for all of these other activities. When I have kids with sleep issues, I sometimes tell the parents that perhaps the child’s homework time and socialization time and phone time should take place outside of their room.”

ELEMENTARY/MIDDLE-SCHOOL KIDS While the particulars will change and evolve as a child gets older, Gold says the concept of a nighttime routine should extend into the school years as well. This can be a challenge as kids begin to take on more homework and extracurricular activities.

“The family schedule or the child’s after-school schedule may not always allow for the proper amount of sleep at night,” she explains. “Sometimes families are over-scheduled, and while many of those extracurricular activities are good for a child’s overall physical well-being, they have to be balanced with the need for adequate sleep.”

TEENS Things tend to get even busier in the teenage years. Couple that with the fact that teens prefer to stay up later, and you have a recipe for potential chronic sleep deprivation.

“I have some adolescents who are sleep deprived and their bodies are so fatigued because they have so much homework and so many activities, and by the time they’re done

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they’re not in a restful state,” Gold says. “It’s hard to go from using your brain completely to turning it off and expecting your body to be asleep within 20 minutes. The American Academy of Pediatrics has actually given recommendations for later high school start times because a young adolescent brain is configured to be up more during late-night hours than morning hours.”

Regardless of a child’s age, Gold says it’s important to talk to kids about sleep and pay attention to any changes in sleep patterns or behaviors, because what may seem like a minor issue now could lead to bigger or more serious problems down the road.

“Sometimes parents assume that their kids are getting good quality sleep, but they may not be, so it’s important to talk to your kids about their sleep from time to time and make sure everything is okay,” she says.

“Mention any sleep issues or concerns to your health provider, because sleep issues are always easier to address earlier rather than after they’ve become bad habits or routines. Sleep is such an important part of a child’s overall health, so it should always be part of the discussion.”

DISCONNECT “The phone is a big temptation for teens, and even pre-teens. When I ask teens where their phones are at night—usually without the parents in the room—they’ll say that their parents think it’s on the nightstand, but really it’s in the bed and they’re sending and receiving texts at midnight.

The temptation is right there.”

A REMINDER FOR PARENTS “Kids tend to model their parents’ behavior—in many cases they learn bad sleep habits from what they observe.”

SLEEP DURATION RECOMMENDATIONS

AGE

RECOMMENDED

Newborns 0-3 months

14 to 17 hours

Infants 4-11 months

12 to 15 hours

Toddlers 1-2 years

11 to 14 hours

Preschoolers 3-5 years

10 to 13 hours

School-aged 6-13 years

9 to 11 hours

Teenagers 14-17 years

8 to 10 hours nwi.com/gethealthy

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Job 9 innovative workplace wellness programs in NWI

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American Licorice employees pick watermelons and cantaloupe from the company’s community garden.

GILES BRUCE

‌W

e’ve all heard of companies offering standing desks, or giving employees health screenings in exchange for insurance discounts.

But some Northwest Indiana companies are thinking outside the box when it comes to workplace wellness. Here are nine examples:

1.

Community garden at American Licorice Co. in LaPorte. Earlier this spring, the candy maker planted a community garden. Months later, employees were enjoying fresh, free produce such as sweet corn, watermelon and cantaloupe. The company plans to expand the garden in coming years.

“We were just trying to think of a way to increase access to fresh produce while also focusing on fostering a sense of community,” says Clarence Walsh, director of community and administration for American Licorice Co. “What’s been really fun is seeing people after work excited to go across the street to see if there’s anything to take and maybe grabbing a zucchini to take home.”

2.

Micro-markets from CL Vending in Clear Lake. As clients increasingly ask for healthier snacks, the longtime vending machine supplier began selling so-called micro-markets, coolers full of nutritious items like salads, fruit, vegetables, wraps and yogurt parfaits.

“I wouldn’t say they’re the most popular, but our menu for healthier options is getting bigger,” says Linda Babick, a sales representative for CL Vending.

PHOTO BY TONY V. MARTIN, FAMILY EXPRESS PHOTO BY GILES BRUCE, AMERICAN LICORICE PHOTO COURTESY OF AMERICAN LICORICE‌

Meg Ames from Centier Bank

Tom Navarre, vice president of petroleum marketing and logistics for Family Express, lifts weights on a recent day at the company’s employee fitness center.

musculoskeletal disorders, varicose veins and locked joints, in workers who do a lot of standing.

“It’s better to put a fence at the top of the cliff than an ambulance at the bottom,” says Mark Savage, regional director of Workplace Health, a program of Porter Regional and LaPorte hospitals, which provides the city with the products.

5.

3.

Employee fitness center at Family Express in Valparaiso. The gym at the gas station company’s headquarters is open to all employees and their families, even on nights and weekends. A personal trainer is also available, for free. There’s even a pingpong table that gets quite a bit of use.

“We’re not the first to see the correlation between health and happiness,” says Alex Olympidis, vice president of operations and human resources for Family Express.

“A healthy body is a healthy mind,” adds Tom Navarre, the company’s vice president of petroleum marketing and logistics, as he lifts weights in the fitness center on a recent day. “It’s a wonderful benefit for all the associates.”

4.

City of Valparaiso providing employees with anti-fatigue insoles and mats. The insoles, which go in shoes or boots, and mats are said to prevent fatigue in the lower extremities, and reduce the risk of

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SHOULD YOU GO TO WORK WHEN YOU’RE SICK? One way to increase employee wellness is to stop the spread of disease at work.

But many of us are faced with this dilemma: We have the sniffles or a slight fever but have a big project due at work or don’t have any paid sick days. Should we show up to the office anyway?

Dr. Deepa Kamath, an infectious disease specialist with Ingalls Health System, says that if you have cold or flu symptoms, assume you’re contagious. So in that case, it’s best to stay home. Beyond that, she recommends everyone who is medically able to get a flu shot.

The Centers for Disease Control and Prevention advises that people stay home when they’re sick, to prevent the transmission of contagious illnesses. However, the U.S. Bureau of Labor Statistics estimates that more than a third of American workers don’t have paid sick leave.

If do you find yourself at work when you’re under the weather, Kamath says to cover your mouth when you cough and sneeze and wash your hands often to lessen the chance you’ll spread the virus to others.

HealthLinc focusing on more than just health. The Valparaiso-based community health center, which has clinics across Northwest Indiana, incorporates the concepts of the New York Times bestseller Wellbeing—The Five Essential Elements into its wellness program. Those five elements are physical, community, career, financial and social.

The physical side of the nonprofit’s wellness initiative has reduced its health insurance costs by about 3 percent since 2008. Beyond that, HealthLinc plans to start giving employees one paid day off each year to volunteer in the community and another to get recommended wellness screenings. The company goes over “career ladders” with every staffer to show where they might grow within the organization.

Its employee assistance program provides financial advice. It hosts an annual conference and regular company picnics.

“This is a way for us to connect to employees and do what’s right for our employees,” says HealthLinc CEO Beth Wrobel.

6.

Rewarding employees for eating healthy at Community Hospital.

Staffers who order special healthy entrées at the hospital’s cafeteria get a free bottle of water and earn points for other rewards.

“Everything we do is to produce some kind of behavior change in the individual and an organizational change for the health care system,” says Andrea Newton, wellness coordinator for New Healthy Me, the wellness program for Community Healthcare System. “Our goal is always to make individuals healthy and the health system healthy as well.”

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7.

East Wind Acupuncture doing ear acupuncture in workplaces. The Chesterton alternative medicine provider often goes into workplaces to give educational talks on such topics as stress and pain management, depression and natural health screenings. But one of the more unique services it provides companies is ear acupuncture for employees.

“The ear is an extension of the brain,” says Kyle Myrick, marketing coordinator for East Wind Acupuncture. “By putting tacks in the ear, you can have the effect of lowering blood pressure and anxiety. It’s a nice introduction to acupuncture.”

8.

Franciscan Health offering free health coaching to employees. If staffers of the local hospital chain need any kind of health-related advice, they can schedule an appointment with one of Franciscan’s health coaches.

“We design exercise programs, help them with nutrition, help them be accountable to someone,” says Carlos Celis, a health

coach with Franciscan Wellcare. “We have had good success rates. For it to be free is a nice perk.

It would normally be a nice amount of money to get the expertise a lot of us have.”

9.

Fitness classes at Centier Bank. The Merrillville headquarters of the Northwest Indiana bank offers its employees circuit training, yoga, Pilates and Zumba classes before, during and after work at the company gym.

“We do have a fun culture here at Centier. That fun contributes to everybody feeling better about themselves physically and mentally,” says Tami Janda, wellness coordinator for Centier Bank. “When you feel better, you tend to be more productive and engaged in what you do.”

Fitness classes for employees at Centier Bank.

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Best Friend

Pet Anxiety

What causes distress in your furry friend, and what to do about it JENNIFER PALLAY

D

‌ANXIETY: VET VISITS

r. Jeff Wallis, a veterinarian at North Central Veterinary Emergency Center in Highland, says no single issue causes anxiety in a clinic setting, because each animal’s case is individual. “I believe one of the greatest reasons is that the veterinary hospital is out of their normal routine,” he says. “Dogs and cats love routine. Now they are somewhere out of the ordinary that has unusual smells, strange people and other unfamiliar animals.”

Feeding off their owners’ emotions is another cause of stress in an animal hospital, he says. “If the owner is in a hurry or frustrated with the pet’s behavior in a strange environment and not in tune with the pet, the patient senses this and acts worse.

“It is important as a pet owner to ask the veterinarian when the pet is not comfortable what they can do to help the pet assimilate better. Too often the owner blames the veterinarian for not getting along with their pet, when it truly should be a team effort.”

Helping ease anxiety over vet visits starts the day you bring your puppy home, Wallis says. Trips to the veterinary hospital as part of early socialization are important for

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creating a bond and can lead to less stressful visits.

He says anxiety in pets starts when they’re young and pet owners should research breeds and make sure they fit their lifestyle.

ANXIETY: GROOMING

“You don’t realize how much our animals are just like people,” says Donna Thompson, general manager at 4 Pawz Only in Munster.

“People more and more are treating them like their kids. It’s amazing the things they are coming up with. Dogs used to just be dogs, and now we are finding happier dogs are better behaved dogs.”

With most types of anxieties in dogs, the key is to go slow, says Thompson, who previously worked at the humane society and was a groomer for 12 years. That is the case when taking a dog for grooming or nail trims. “There are a lot of things people can do at home to make it easier on their pet,” she says. “Don’t let them get too far overgrown. Bring them on a regular basis (about every six weeks). If you wait too long and they have matted fur, it hurts when getting groomed.”

Taking dogs to the groomer often teaches them what’s going to happen there. Owners can also work with them at home by holding their chins and playing with their nails and paws to desensitize them to being touched in those areas.

“The other thing is start them as soon as they are puppies,” Thompson says.

“Get them in there for a bath and get them used to the sights and sounds of

blow dryers and clippers.”

ANXIETY: SEPARATION

Jenna Jones, behaviorist at Humane Society Calumet Area in Munster, says pet owners often call after they’ve adopted an animal and have questions about separation anxiety.

With time, patience and consistency, owners can help their dogs deal with this issue, says Jones, who has a bachelor’s degree in animal behavior.

Leaving their dogs with a shirt that smells like them, and working on “sit and stay” commands while gradually moving farther away from the pet, are good places to start.

“This helps them master being calm and collected when you aren’t near them,” Jones says.

Owners should also avoid making arrivals a big deal by not immediately paying attention to their dog when coming home. Pets also learn their owners’ departure cues, she says.

To alleviate this, pretend you’re leaving the house, but then come back and sit on the couch. “Remember to ignore your dog until they are calm when you come back in,” Jones says. “Once your dog is fine with that, push it a little further by staying outside for several minutes. Just keep taking small steps, be consistent, and be positive.”

ANXIETY PREVENTION Exercise and mental stimulation are key to prevent or treat anxiety, says Jenna Jones, behaviorist at Humane Society Calumet Area in Munster.

“Bored dogs or dogs with lots of energy tend to get into more trouble. Make sure they are physically exercised by playing with them, going for walks, or letting them play with other dogs.”

Mental stimulation is also important.

Training at a class or at home is an easy way to do this. Food puzzles or treat-dispensing toys are great options as well. “Don’t be afraid to challenge your animals with puzzles or training because it is a great way to bond with them while giving mental stimulation and you may be surprised at what your pet can do,” Jones says. Check out Dumb Friends League (ddfl.org) for great resources on animal problems or issues.

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