Living Well Nov-Dec 2015 by Missoulian

brain health

NOV/DEC 2015

A Publication of the

delay or prevent Alzheimerâ&#x20AC;&#x2122;s

reading to your child makes all the difference November/December 2015 ~ living well

here are many things to love about Montana. A D D O N E M O R E T O Y O U R L I S T. . .

Western Montana Clinic C A R I N G F O R Y O U S I N C E 1 92 2

60 HEALTHCARE PROVIDERS 15 DIFFERENT SPECIALTIES LAB & X-RAY ON SITE 2 URGENT CARE FACILITIES

CLINIC LOCATIONS BROADWAY BUILDING 500 WEST BROADWAY • MISSOULA

NOW CARE DOWNTOWN MISSOULA 500 WEST BROADWAY • 6TH FLOOR

COMMUNITY MEDICAL CENTER CAMPUS PHYSICIAN CENTER 3 2835 FT MISSOULA ROAD • MISSOULA

NOW CARE SOUTHGATE MALL 2901 BROOKS • MISSOULA

GARDEN CITY MEDICAL ARTS BUILDING 601 W SPRUCE • MISSOULA

• 406.721.5600 • 800.525.5688 westernmontanaclinic.com

500 WEST BROADWAY • MISSOULA MONTANA 59802

living well ~ November/December 2015

MORE spring in my step ATT THE MALL

Mallwalkers is a program designed for fun fitness and well-being for all ages. Families, join us for a warm-up and cool-down with fitness experts and for an invigorating walk in a convenient, safe and climate-controlled environment. Get MORE out of every step. Meets Monday, Wednesday and Friday 9 a.m. Southgate Mall Community Room

shopsouthgate.com

Download our mobile app for deals and news! November/December 2015 ~ living well

missoulian.com

A publication of the

People in Missoula and western Montana want to feel good, look good and live well. Available at more than 150 newsstand locations throughout the area, Western Montana Living Well is well suited to more than 30,000 readers monthly who want health tips on fitness, nutrition, family, financial advice, wellness, therapy and beauty.

publisher Mark Heintzelman editor Matt Bunk graphic design Krista Ness Bob Jacobson

advertising sales Rachel Crisp Philips 406-523-5223 contributors Kathy Cooley Tracy Devall Donna K. Jennings Davin Jergensen Bernadette Lintner

The opinions, beliefs and viewpoints expressed by the various authors and forum participants in this publication do not necessarily reflect the opinions, beliefs and viewpoints of the Missoulian or Lee Enterprises. The author of each article published in this publication owns his or her own words. No part of the publication may be reprinted without permission. ©2015 Lee Enterprises, all rights reserved. Printed in the USA.

WESTERN MONTANA CLINIC FAMILY MEDICINE DEPARTMENT

BROADWAY BUILDING

COMMUNITY MEDICAL CENTER CAMPUS

Western Montana Clinic BROADWAY BUILDING DOWNTOWN

• 500 WEST BROADWAY • MISSOULA

Caring for you since 1922 • westernmontanaclinic.com • 406.721.5600 • 800.525.5688 4

living well ~ November/December 2015

November/December 2015 VOL. 32

in this issue

brains benefit from exercise pg. 6

read to your child pg. 10

brain health

also inside

delay Alzheimer’s pg. 12

treating concussions pg. 14

get a good night’s sleep pg 26 night shift workers pg 28 elevate mood quickly pg 34

Parkinson’s side effects pg. 20

senior loneliness pg. 22

November/December 2015 ~ living well

Brains benefit from

exercise & proper By Tracy Devall, MSPT

esearchers say one new case of dementia is detected every four seconds globally. A Harvard health blog estimated that more than 115 million people will have dementia worldwide by the year 2050. We all know moderate exercise is good for improving general health, and that applies to your brain as well.

living well ~ November/December 2015

Some brainâ&#x20AC;&#x201C;boosting benefits of cardiovascular exercise include: increased blood flow to bathe the brain in oxygen and glucose; increased hormones mixing with BDNF (brain derived neurotrophic factor) to improve cell growth, help to regulate mood and improve learning; and signal the release of serotonin (mood booster), dopamine (affects learning and attention), and norepinephrine (influences attention,

diet perception, motivation and arousal). Studies showed these effects may even cause permanent structural changes to the brain. One study indicated that exercising one hour per day for three times per week for six months actually increased the size of the hippocampus, the part of the brain associated with memory and learning. Exercise can also stimulate

November/December 2015 ~ living well

omega-3 fatty acids are essential for brain function and provide some anti-inflammatory substances

the growth of new connections between an array of cortical areas of the brain, according to brainhq.com. The Center for Disease Control recommends 2.5 hours of moderate cardio exercise per week and two strengthening workouts. Moderate exercise would be described as anything that elevates the heart rate to approximately 110–140 beats per minute or 11–14 on the 20-point rate of perceived exertion scale. Examples would include walking greater than 3 mph, bicycling up to 10 mph, participating in water aerobics, dancing or doubles tennis. More intense workouts have demonstrated a bigger spike in BDNF, dopamine and epinephrine. Examples of 8

living well ~ November/December 2015

more vigorous exercise – greater than 140 beats per minute – would include race-walking, jogging, running, hiking uphill, lap swimming, singles tennis, aerobic dancing and bicycling above 10 mph. It is important to increase your intensity level gradually. Activities requiring increased levels of coordination, rhythm and strategy also engage several areas of the brain, thus increasing the benefits. Along with exercise, it is important to maintain a diet that also stimulates brain health. Blueberries help protect the brain from oxidative stress, which may reduce the effects of dementia. Wild salmon, sardines and herring are rich in omega-3

fatty acids, which are essential for brain function and provide some anti-inflammatory substances. Seeds provide vitamin E, which helps to decrease cognitive decline. Avocados are high in monounsaturated fat, which contributes to healthy blood flow, thus reducing hypertension, which is a risk factor for a decline in cognitive ability. Whole grains reduce the risk for heart disease, improving blood flow to the organ systems. Beans stabilize blood glucose for a steady stream of energy.

Pomegranate juice provides antioxidant benefits to protect against free-radicals. Freshly brewed tea provides potent antioxidants as well as caffeine, which if used judiciously can boost brain power by stimulating the production of endorphins. It is best to develop good exercise and eating habits at a young age to gain and maintain benefits of good brain health throughout the lifetime. Tracy Devall, MSPT, works at Valley Physical Therapy in Missoula. November/December 2015 ~ living well

living well ~ November/December 2015

Read to your child

oes reading to your child really matter? Yes! Research shows that reading out loud to your child is the single most important thing you can do to help your child learn to read. Simple pre-literacy activities such as reading aloud, singing and talking to children significantly impact how prepared children are to learn when they enter kindergarten. Unfortunately, too many children enter our school systems unprepared with more than one child in three beginning kindergarten without the foundational language skills they need to learn to read. National data reveals that many parents are not aware of how important this activity is, with only 50 percent of parents routinely reading to their children. This percentage decreases in lower-income families, with only about one in three children being read to daily.

Did you know ...

The areas in the brain responsible for language skills rapidly develop during the first three years of a child’s life. A young child’s brain is literally making trillions of connections during these first few years. It’s the fastest a child’s brain will ever grow. Between the ages of 1-2 years, for example, children will often quadruple the number of words they know. In these first three years of life, reading to children, letting them play with books, singing to them, reciting nursery rhymes, and talking about everyday moments, are all foundational activities that stimulate optimal patterns of braindevelopment, help to build a child’s language, literacy and motivation to learn, and foster future reading and academic success. By age 4, a child who knows at least four nursery rhymes will naturally be a better reader by age 8.The number of words a child knows when entering kindergarten is predictive of future learning success. Compared to their more advantaged peers, children in low-income homes will have heard 30 million fewer words. This word gap is

real, is enduring, and has long-term consequences in later academic success and life in general.Studies show that children who fall behind are likely to stay that way. If a child is a “poor” reader at the end of 1st grade, she has a 90 percent probability that she will continue to be “poor” reader at the end of fourth grade. Children who are not reading proficiently by third grade are four times more likely to drop out of school. It’s never too late to begin reading to children. As parents, grandparents, neighbors, professionals and community residents we can help support the academic and reading success in our youngest citizens. Here are several suggestions: Visit your local library. Most libraries offer free story times and family-friendly activities. Encourage your child to select a book to borrow, or read books on-site. Make use of the children’s librarians. They are experts in early literacy. Enroll your child in an evidence-based home visiting program such as Head Start. Early childhood programs are provided at nocost to enrolled participants and offer one-on-one parenting support and child development information. Enroll your child in a high childcare or quality preschool that emphasizes reading and offers pre-literacy activities throughout the day. You are your child’s first and most important teacher. There are countless ways to help your child improve on his/her early literacy skills. Spend at least 15 minutes each day reading to your child. Become a role model and read yourself. Talk about what you are doing or sing songs while driving. The options are limitless. It’s never too early to read to a child. One of the most high-impact and cost-effective ways to reduce crime, improve health and education outcomes and build a thriving community is by investing in our youngest members. Please, read, talk and sing with children. Kathy Cooley, RN, MPH, is Home Visiting Program Manager for Coos Health & Wellness in North Bend,

November/December 2015 ~ living well

living well ~ November/December 2015

Delay Alzheimer’s Proper diet and exercise important By Donna K Jennings, APRN-PMH

lzheimer’s disease is the most common form of dementia. It impacts the lives of millions of Americans and is a tremendous burden on our health care system. The latest research indicates there are many things each of us could do to avoid or delay the onset of this disease, starting 20 years prior to when it would typically present. Age is a factor in the risk of getting Alzheimer’s, and the percentage of people suffering from the disease doubles every five years after age 65. People with parents or siblings who have the disease are at a higher risk, and the hereditary factor is higher in early-onset (before age 65) Alzheimer’s. So what can one do to change the expression of genes, avoid the disease or delay the onset? One of the simplest interventions is food. Researchers from Chicago Rush University Medical Center have found that people who followed a MIND diet that they developed are less likely to become afflicted. The diet is much like the Mediterranean diet and the anti-hypertension diet DASH. Both encourage people to consume greens, berries, whole grains, nuts, fish, poultry, olive oil and wine. Obesity can lead to accelerated cognitive decline and dementia. Obese people have central obesity with increased blood sugar and triglycerides in the blood, increased blood pressure and low levels of good HDL. The fat cells that make up central obesity are very inflammatory and increase inflammation in the brain. Brain inflammation is associated with reduced brain volume and a greater risk of cognitive decline. Lifestyle intervention including diet is mandatory to lose weight and lower one’s risk of cognitive decline. Inflammation is one of the leading causes of chronic diseases. A recent study on extreme longevity concluded that having very low levels of inflammation in your body is the most potent predictor of living beyond 100 years of age. Chronic inflammation can go on for years without you noticing until disease suddenly sets in. A simple lab test, C-Reactive Protein (CRP) , can measure inflammation in your body. Or a fasting insulin level can be looked at for a marker of inflammation. If you are inflamed, diet and exercise are the primary ways to combat inflammation. The Western-style diet is full of processed refined, high fat and glucose foods. To effect change in how we age, we must change our diet. Eat real food. One does not need a doctorate degree in nutrition to get it right. Shop the

perimeter of the store. Avoid processed vegetable oils and sugars. Use high-quality, unprocessed fats such as olive oil and coconut oil. Exercise research confirms that a lifestyle including exercise also helps avoid or delay cognitive decline. Focused exercise should consist of intervals designed for one’s level and high-intensity resistance/strength training of all major muscles groups three times per week. Motion should be incorporated into each day. Other suggestions to improve brain health and avoid cognitive decline are: socialization, brain games, yoga, meditation, rest and recovery. And on a final note, learn to laugh and play with friends and family. Age is not nearly as important as the lifestyle we choose to live. Donna K. Jennings practices Integrative Functional Psychiatry and Obesity Medicine in Missoula. She also owns an assisted living and memory care facility.

Montana has nearly twice the suicide rate of the rest of America... In Montana, every one of the 452 Montanans who killed themselves last year had a face, be they a troubled father, confused teenager, or a lonely elderly widow widow. “Cindy Uken, The Billings Gazette” Our Family amily of ser services offers comprehensiv comprehensive assessment and treatment of mental health disorders. Untreated depression is the leading cause of suicide. Call us today ffor more information. Montanans Need to Take Action and Start Talking alking to Our Lo Loved Ones. The Time ime is Now Now. The Wellness InsTITuTe e of Mon MonTAnA n

721-2537 • 721-2038 2685 Palmer Street • Missoula, MT

Winds of Change

Mental Health Center

November/December 2015 ~ living well

Use caution when treating

Concussions

living well ~ November/December 2015

By Bernadette Lintner, PT, DPT

ccording to the Centers for Disease Control, a concussion is a type of traumatic brain injury caused by a bump, blow or jolt to the head. It can also be caused by a hit to the body that forces the head and brain to move rapidly back and forth. This sudden movement can cause the brain to bounce around or twist in the skull, stretching and damaging the brain cells and creating chemical changes in the brain. Concussions are serious. With improper

management, concussions can be dangerous and create long-term problems for the sufferer’s and their families. There is even new evidence suggesting an acceleration in cognitive decline similar to Alzheimer’s in people who have suffered multiple concussions such as boxers and football players. What are the signs and symptoms of a concussion? If one or more of the signs and symptoms listed below are shown or reported, the individual may have a concussion or more serious brain injury. The same is true even if someone simply says they just “don't feel right” after a bump, blow or jolt to the head or body. Call your doctor. November/December 2015 ~ living well

Concussion signs observed

• Can’t recall events prior to or after a hit or fall • Appears dazed or stunned • Forgets an instruction, is confused about an assignment or position, or is unsure of the game, score or opponent • Moves clumsily • Answers questions slowly • Loses consciousness (even briefly) • Shows mood, behavior, or personality changes

Concussion symptoms reported

• Headache or pressure in head • Nausea or vomiting • Balance problems, dizziness, blurry vision or doublevision • Bothered by light or noise • Feeling sluggish, hazy, foggy or groggy • Confusion, concentration or memory problems • Just not “feeling right,” or “feeling down”

living well ~ November/December 2015

Although most signs and symptoms show up soon after an injury, you should continue to check for signs of concussion for a few days after the injury because symptoms may take hours or days to show up. If the individual’s concussion signs or symptoms get worse, you should take him or her to the emergency department right away. They could be at risk for a more serious brain injury involving bleeding in the brain that could lead to serious debilitation or even death.

If you have a concussion

Talk to your doctor or another qualified medical provider about your concerns, and take only medications that are approved by the medical provider. If there is a pre-existing medical condition (including anxiety and depression) at the time of a concussion, it may take longer to recover from a concussion. Here are some important ways to help the brain heal after a concussion: • Keep a regular sleep routine, including no late nights and no sleepovers. • Physical activities or activities that involve a lot of concentration, such as studying, working on the computer, or playing video games may cause concussion symptoms, such as headache or tiredness, to come back or get worse. After a concussion, physical and cognitive activities should be carefully watched by a medical provider. • Avoid high-risk or high-speed activities that could result in another bump, blow or jolt to the head or body. That includes riding a bicycle, playing sports, climbing playground equipment and riding roller coasters. These types of activities should wait until a medical provider says they are well enough.

• Share information about concussion with siblings, teachers, counselors, babysitters and coaches. This can help them understand what has happened and how to help. • When a medical provider says they are well enough, make sure there is a slow return to normal activities, not all at once. • Talk with a medical provider about when you or the individual should return to school, work and other activities and how to deal with challenges during recovery. • Ask a medical provider when the person who suffered a concussion can safely drive a car or ride a bike.

IMPROVED BALANCE AND COORDINATION FOR ALL AGES • • • • •

Balance Restoration & Improvement Coordination Improvement Concussion Treatment Same-Day Dizziness Treatments Industry-Leading Technology & Equipment

Avoid concussions

Here are some helpful tips to avoid concussions: • When driving a vehicle, always use inspected and approved booster seats that have been properly fitted to your child and into your vehicle. • Use stair gates: Block off those stairs using a childproof stair gate to decrease the risk of an accident. • Use playgrounds that have soft surfaces such as wood chips, sand or rubber shavings. • Always use a helmet that fits your child or teen properly and has been inspected and approved by a safety agency. • Adopt a safety-first culture. Follow established sport safety rules and promote good sportsmanship. • Get a baseline. You or your child can get testing of eye, inner ear and cognitive functioning at their baseline so there is “normal” information for your healthcare provider to compare to just in case of a concussion. • Get educated. Talk to your healthcare provider about concussions and check out the Centers for Disease Control’s Heads Up Program for more information.

406.543.7860

ELEMENTPT.COM

Retirement Living, Montana Style Independent, Assisted Living, & Respite Services

continue to check for signs of concussion for a few days after injury because symptoms may take hours or days to show up

2 2 5 C o ve rd e ll R d . , B ig f o rk , Mo n t a na 5 9 9 1 1 ( 4 0 6 ) 8 3 7 - 2 6 9 8 • w w w. ris in g m o u n t a in s . c o m TTY 711 (406) 257-8162 November/December 2015 ~ living well

Leg Pain?

Varicose Veins? 18

living well ~ November/December 2015

Call Exclusively Dedicated to Treating Leg Veins

(406) 203-1866 Missoula Non-Surgical Treatment Insurance Pays Same Day/In office Procedure

www.VeinMontana.com November/December 2015 ~ living well

Hallucinations and delusions The most common side effect of Parkinsonâ&#x20AC;&#x2122;s disease youâ&#x20AC;&#x2122;ve never heard about

living well ~ November/December 2015

By Brandpoint

or the approximately one million Americans living with Parkinson’s disease, the visible motor (movementrelated) symptoms associated with the condition are all too familiar. These include tremors, stiff muscles, limited movement and problems standing. However, there is a common non-motor aspect of advanced Parkinson’s disease that isn’t as widely understood or recognized by patients, caregivers, or doctors. Common symptoms of this condition include hallucinations and delusions. Hallucinations are when a person sees or hears things that are not real. For example, a common hallucination is seeing a person or animal in the room that does not actually exist. Delusions are false and irrational beliefs, and in this case, often involve suspicions of spousal infidelity or other paranoid themes. The condition is known among the medical community as Parkinson’s disease psychosis, or “PDP.” You may be surprised to learn that PDP affects more than half of all Parkinson’s patients at some point over the course of their disease. Current scientific research indicates that the hallucinations and delusions associated with PDP can result from the progression of the underlying Parkinson’s disease itself. Understandably, the appearance of hallucinations or delusions can have a negative impact on quality of life for those living with Parkinson’s disease. PDP is also associated with increased distress and burden for caregivers, which can lead to nursing home placement. An especially unfortunate reality of PDP is that many Parkinson’s patients feel embarrassed to report symptoms to their doctors because of the stigma associated with mental disorders. In fact,

a surprisingly small amount, only 10-20 percent, report their symptoms spontaneously. “We are finding that with advancing Parkinson’s disease, complex challenges such as PDP often arise,” said Dr. Michael S. Okun, National Medical Director of the National Parkinson Foundation. “In the case of PDP, the strain on the caregiver can be substantial. As such, it is important to report any symptoms when they start, with a goal of effectively managing the condition and avoiding unnecessary nursing home placement.” Interestingly, cases that are correctly diagnosed may not be simple to treat. Parkinson’s medications may exacerbate PDP symptoms. Often doctors adjust Parkinson’s medications to treat the psychosis, but in doing so, there is the potential to further compromise the patient's motor skills. Given the treatment challenges, it is important that patients, their caregivers, and doctors regularly speak about potential symptoms. Open communication may help lead to an earlier diagnosis and an appropriate treatment plan. To properly understand PDP, the first step is to recognize that it is a commonly associated aspect of Parkinson’s disease and not something to be ashamed or embarrassed about. Obtaining information is essential and people experiencing PDP and their caregivers are not without options. CareMAP is an online resource created by the National Parkinson Foundation (NPF) that offers families the resources and support they need to provide the best care for advanced stage Parkinson's disease. The site offers videos, articles, community resources and guides. Visit CareMAP at caremap.parkinson.org to learn more or call the NPF Helpline at 1-800-4PD-INFO (473-4636).

November/December 2015 ~ living well

Loneliness

The most treatable serious senior health issue

living well ~ November/December 2015

November/December 2015 ~ living well

By Brandpoint

hile Americans tend to associate the holidays with togetherness, joyful occasions and feelings of warmth and happiness, the season can also worsen feelings of loneliness and isolation for some people – especially older adults. Loneliness is not only bad for seniors’ mental health, it can affect their physical wellbeing as well. “The holidays can present families with an opportunity to spot signs of loneliness in their older family members and take steps to do something about it,” says Dr. Kevin O’Neil, chief medical officer of Brookdale Senior Living. “Isolation and loneliness in seniors can lead to debilitating depression, high blood pressure, dementia and shorter life spans. Time and time again we see that when seniors overcome loneliness, make new friends and feel a part of a caring community, they’re happier and their physical health improves.” Research illustrates the link between loneliness and the advancement of dementia, deterioration of physical health and shortened lifespans. Conversely, multiple studies show feeling connected and happy is good for your health and can lead to a longer lifespan. What’s more,

living well ~ November/December 2015

families should be alert to signs their elders are feeling lonely or isolated happiness really can be contagious. In fact, one study by researchers at the University of California and Harvard University found surrounding yourself with happy people can make you more likely to become happy yourself. “Social connections are vital for people of all ages,” O’Neil says. “Emotional ties are even more important for seniors, yet they are also more vulnerable to losing those bonds through the death of a spouse, grown children busy with their own lives or the relocation of a long-time friend who moves closer to be near their own family.” As families gather for the holidays, they should be alert to signs their elders are feeling lonely or isolated, including: • Your loved one has suffered a loss, either the death of a spouse or friend, or relocation of a long-time cohort. • They give verbal cues, such as complaining they have no friends, feel confined to their home, have no one to talk to or severely miss a long-deceased companion. • They exhibit signs of depression, including trouble falling asleep, irritability, loss of appetite and disinterest in activities that used to excite them. • Their eating habits have changed. Seniors who are feeling isolated and depressed may lose their appetite, or engage in unhealthful comfort eating. • Personality or behavioral changes are evident. Your normally stoic loved one has become tearful, a chatty person becomes quiet, or an out-going personality is now withdrawn. • They become “clingy,” holding a handshake or hug longer than normal, and becoming upset when it’s time for a visit to end. • They complain of pain or health issues that the doctor can’t explain. In some cases, the “illness” may be an attempt to get attention. In other cases, it can be a physical response to loneliness. • A person who was once very capable may begin to have difficulty managing daily tasks or their finances. “It’s vital seniors stay connected,” O’Neil says. “Every Brookdale Senior Living community has resident programming, activities and opportunities for seniors to develop closer relationships.” He recommends some tactics to help seniors combat loneliness: • Get moving. Physical exercise increases the body’s level of “feel good” hormones, and can contribute to improved sleep, as well as fewer aches and pains. Seniors should get 30 minutes of moderately intense exercise per day, and if you exercise with companions, you're also reaping the social benefits of the activity. • Sit down with a friend or family member and watch

a funny movie or TV show together. Laughter's positive effects on the mind and body are well documented. Laughing together improves mood and can make people feel more connected. • Make new connections. Sit with someone at lunch whom you don't know well. Ask a neighbor to go for a walk with you. Join a club or social organization. • Help yourself feel better by helping others. Volunteering has many positive effects on mental health. When you volunteer your time to help others, you’ll feel good about your actions and also expand your opportunities to meet new people. • Learn something new – it’s not only good for cognitive health, it gives you the chance to make new connections with other students. Take a craft class, go to a personal finance seminar or take a cooking class. “Loneliness can be a serious health issue for seniors,” O’Neil says. “Fortunately, it’s also one of the most treatable.” Visit www.brookdale.com to learn more about senior living and for tips on combating loneliness.

I “ should have done this so much sooner.”

“My life is better.”

Live More, Worry Less.

Serving Missoula Seniors since 1989 Retirement Living, Assisted Living, and Memory Care.

I “ have new friends.” 2815 Old Fort Road • Missoula, MT 59804 (406) 549-1300 • www.villagesenior.com

A Platinum Service® Community November/December 2015 ~ living well

Replenish yourself with a

good night’s sleep Brandpoint

s the winter months approach, you’re probably planning to take preventative health measures recommended by your doctor: Get the flu shot; wash your hands more often and sneeze into your elbow instead of your hands. But one thing that makes you more susceptible to getting sick is being

living well ~ November/December 2015

stressed and run down. Despite living in a world where everyone is constantly on-the-go, you can't avoid the fact that proper sleep is a key element when it comes to overall health. Sleep is your body’s time to recuperate, so the less quality sleep you get, the less time your body has to do what it needs to do to keep you healthy. The Centers for Disease Control and Prevention recommends adults get seven-to-

eight hours of sleep each night, and that teens and children get nine hours or more. Unfortunately, a quarter of the American population reports that they get inadequate sleep, which the CDC has deemed a public health epidemic. However, changing a few simple things about your daily routine or the room in which you sleep can greatly improve the quality of the sleep you get and, in turn, help improve your overall health. Stick to a sleep schedule. Make sure that you go to bed and get up at roughly the same time each day, even on weekends. Having a consistent sleep pattern helps regulate your body’s sleep-wake cycle, helping you to sleep better at night. If you have trouble falling asleep within the first 20 minutes or so of going to bed, that’s okay – simply go into another room and do something relaxing until you feel tired. Agonizing over falling asleep will only make it tougher for you to get the rest you need. Get cozy. This means making sure you have comfortable bedding. In a U.S.-based survey conducted by the American Down and Feather Council, 70 percent of consumers surveyed, who use down and feather products, agreed that they get a better night’s sleep with down and feather bedding. Furthermore, 55 percent agreed that there are health benefits to sleeping with down and feather products, because they: • Regulate your body temperature - Down and feather is a natural material that wicks away moisture and

perspiration, allowing it to quickly evaporate rather than trapping it. This reduces wakefulness due to being too hot or too cool. • Provide proper support - Down and feather pillows conform to the body more naturally than many synthetic fibers or foam pillows. • Help tame allergens - Down and feather products are tightly woven and provide a clean, natural and moisture-free environment, so they aren't conducive to dust mites, which are a source of allergies for nearly 20 million Americans. Assess your sleeping conditions. Your bedroom should be cool – between 60 and 67 degrees – and should be dark and quiet. Consider using room-darkening shades, and make sure to ‘power down’ before you go to sleep. This means turning off TVs, computers or other sources of blue light that may hurt your sleep. To help block-out extra noise, consider using a fan or white noise machines to help you fall asleep and stay asleep. There are plenty of reasons to love the fall and winter months, and you'll certainly appreciate these cooler months even more if you're getting the adequate amount of sleep that you need to stay healthy. If you're having trouble sleeping, start by making changes right to your bedroom see what a difference the quality of your bedding can make. If you’d like to learn more about down and feather products, visit DownandFeatherCouncil.com.

November/December 2015 ~ living well

Night shift workers should take precautions By Davin Jurgensen, Associated Press

living well ~ November/December 2015

ANOVER, Pa. — Lamar Miller, a quality control inspector for ESAB Welding and Cutting Products in Penn Township, works 9:30 p.m. to 5:30 a.m. He spends his nights making sure products are up to his company’s standards for size, labeling and packaging, he said. Miller has worked this third shift for 14 years, Sunday through Thursday, with a 7-mile commute. He gets about five to six hours of sleep every day, he said, and he’s not complaining. By working night shifts, Miller has his days free to spend time running errands or working on his farm, he said. But the night shift comes with downsides — ones that Miller and many of the other 15 million night shift workers across the United States know well, according to the Bureau of Labor Statistics. Some around south central Pennsylvania, though, have found ways to combat the rigorous mental and physical tolls their night-owl hours have on their health.

Why sleep matters

Humans are wired to sleep at night and stay awake during the day. When work schedules interfere with that rhythm, a person may never fully adjust to the switch, according to the National Institutes of Health. Third-shift workers also have to fight the fact that most of society is day-oriented. As they try to sleep, they have to deal not only with environmental light but also noises like telephones, lawn mowers and more from the first-shift people around them. These factors can cause extreme tiredness, which can correlate with a decreased quality of life, increased risk of accidents at work and decreased productivity, according to the National Institutes of Health.

Varied effects

The degree to which this fatigue affects workers varies by person. Rene Najera, a current Hanover-area resident, worked as a night-shift laboratory technician from 2000 to 2007, collecting blood samples and conducting tests at Waynesboro Hospital. He managed his schedule fine,

November/December 2015 ~ living well

he said, until he added a full-time course load at George Washington University in Washington, D.C. That was when he found his body struggling to stay awake. His schedule consisted of working nights, sleeping on the metro he took to school in the morning, finding the library to take a nap for an hour between classes and wearing big headphones to drown out any sound, he said. “My sleep was fragmented,” Najera said. “I was exhausted.” During slow nights at work, Najera would be tempted to take a nap. He played the radio, caught up on homework or visited other departments to stay awake, he said. But others are better able to adjust to the third-shift schedule. “It’s all I’ve ever worked,” Miller said. “I farm part time during the day, so it works perfectly.” Before taking on the third shift at ESAB, Miller spent more than 20 years working 3 to 11 p.m. “It was nice to get things done, but as far as social activities, that was limited on second shift,” Miller said. “The kids were just coming home from school when I left, and by the time I

living well ~ November/December 2015

got home, everyone was in bed.”

Sleeping better

When Miller’s shift ends at 5:30 a.m., he gets to sleep about an hour after, he said. But that wasn’t always the case. Falling asleep posed a challenge when Miller first started third shift. He had no trouble functioning at work because he could move around and talk to people, but every now and then he needed a sedative from his pharmacy to get adequate rest at home, he said. These kinds of over-the-counter remedies are sometimes helpful for people who have trouble fighting their natural sleep cycle, said Jamie Feeser, a registered sleep technologist at Hanover Hospital who has worked in the sleep field for 16 years. Workers can also take non-medicinal measures at home to better prepare their bodies and environments for a good day’s sleep, Feeser said. Feeser recommends keeping windows closed to block any outside noise, using earplugs and having a fan on to keep the room cool because daylight increases room temperature. She also recommends room-darkening curtains. “Even when your eyes are closed, there are little receptors in our eyes that see light,” she said. Night-shift workers should also limit their caffeine intake toward the end of their shifts so it doesn’t affect their ability to fall asleep and try to eat nutritious foods, Feeser said.

Lack of sleep combined with poor nutrition can lead to conditions like high blood pressure and high blood sugar, which increase the risk for heart disease and other health problems, such as diabetes, Feeser said. Healthy eating can pose a major challenge for thirdshift workers. Najera, for example, depended on microwavable and fast foods, he said. “Nutrition was not a priority,” Najera said. “During my days off I’d be sleeping and wouldn’t have the stamina to get up and cook something.” Feeser suggests preparing meals ahead of time and taking them to work. If night-shift workers feel the need to buy pre-packaged meals, they can become label readers, checking the sodium and sugar content of their meals, she said. “Ultimately, you have to find out what works for you with food,” Feeser said.

A New Twist on your old pill box

Our unique packaging system offers the comfort and safety of knowing you are taking the right medication at the right time. • Let us fill your Pill Boxes for Free • Convenient Drive Thru on South Ave • Free Delivery in Missoula

Professional help

Home sleep-improvement methods can only do so much. If lack of sleep affects workers’ day-to-day lives, Feeser said, they should see a doctor. That’s what Daniel Gullickson did earlier this year. Like Miller, Gullickson works at ESAB Welding and Cutting Products, where he serves as a rewinder, wiring spools to be used by customers. When Gullickson first started at ESAB four years ago, he was on the 6 p.m. to 6 a.m. night shift, he said. Then he switched to day shift, only to be put on his current night schedule from 11 p.m. to 7 a.m. “I personally didn’t realize I wasn’t sleeping well,” Gullickson said. “My wife told me I was snoring excessively and would stop breathing.” Doctors have several tools for helping patients identify and treat sleep issues. For Gullickson, the first step was a sleep study. A visit to his endocrinologist regarding another medical condition led Gullickson to get a test for sleep apnea, he said. Sleep apnea is a common disorder in which people have pauses in breath or shallow breathing when sleeping, according to the National Institutes of Health. Sleep studies involve attaching wires — for Gullickson, doctors used 26 of them — to a patient’s head, chest and legs. Doctors then study the patient’s brain waves, heart rate, breathing and leg movements during a six- to sevenhour sleep, Feeser said. Depending on the result, they might then prescribe behavioral therapy or medication. Gullickson’s test found that he did have sleep apnea. Doctors believe his night-shift schedule may have been a contributing factor in the condition. After a subsequent test, doctors prescribed him a machine that sends air pressure through a mask to help him breath better while he sleeps. Gullickson is looking forward to finally having a good day’s rest before work. “I can’t even remember the last time I had a dream,” he said. “I’d just like to have one.”

• Pharmacist Reviews every month These are just a few of the services we offer that can save you time and money. Please give our friendly pharmacy staff a call today to see how easy it is to get started.

2230 27th Ave • (406) 926-2940 granitepharmacy.com

Stunning photography. Authentic storytelling. Real Montana.

Big Sky. Little hassle. Give the perfect Montana gift to everyone on your holiday shopping list. Have an address? We'll do the rest.

A serious playhouse: Fort Peck Summer Theatre thriving after 45 years

May | June 2015

the official

issue

Glacier to Yellowstone DISPLAY UNTIL 4/30/15

Current subscribers can give the gift of Montana for $19.95 $5.95 USA $6.95 CANADA

Call or go online today! montanamagazine.com | 1-888-666-8624

November/December 2015 ~ living well

Acupuncture

Acupuncture Clinic of Missoula Safe, gentle and effective healthcare. Rebecca Sobin, D.A.O.M. L.Ac. Tonia Janzen, M.Ac.O.M., L.Ac. Dallas Seaber, M.Ac.O.M., L.Ac.

3031 S Russell St • 728-1600 acupunctureclinicofmissoula.com

Alzheimer’s Care

Footsteps Memory Care ®

We walk through the journey of memory loss with you providing genuine care and increasing support as the journey changes. Every day we embrace moments of success

Assisted Living

Assisted Living We recognize each person is unique So you’ll find just the right level of care and support to enjoy your individual freedom. Pop by and see how Life is Just a Little Easier Here. 3710 American Way, Missoula

(406) 273-0101

Assisted Living

Hillside Place

3710 American Way, Missoula

Why shouldn’t you still live in a house in a neighborhood? ALL of the services and amenities of assisted living in the home-like environment you are used to. Call for a personal tour.

(406) 273-0101

4720 23rd Ave • 251-5100

Alzheimer’s Care

Assisted Living

Pearls of Life Memory Care Pearls of Life Memory Care is a signature program designed to provide an environment that meets the varied needs of a person with memory loss. Secure areas, life enrichment, and health services are all part of the program. Call for a personal tour: HiLLside HeaLtH Care

251-5100

tHe ViLLage HeaLtH Care Center

728-9162

VaLLey View estates

363-1144

living well ~ November/December 2015

Family Practice Blue Mountain Clinic provides patientcentered, family practice services to the local community from a choice-based perspective. We believe that choices in any health care decision should be met with dignity in a supportive environment. Our services include: pediatrics, mental health, general wellness, travel medicine, transgender health and reproductive care for women and men. 610 N California St, Missoula, Mt 59802 (406) 721-1646

Independent Living

Your well-being is our priority. Enjoy life to the fullest, doing the things you want to do rather than what you have to do. Pop by and see how Life is Just a Little Easier Here.

3710 American Way, Missoula

(406) 273-0101

Independent Living Affordable Independent living for persons 62 or older

SENIOR RESIDENCE Spacious studio, 1 and 2 bedroom apartments with meal plans, linen service and housekeeping included. Assistance with bathing, dressing, monitoring medications, and other daily living needs. Call or stop by for a personal tour. 2815 Old Fort Rd • 549-1300

3 meals a day • Housekeeping Centrally Located • Convenience Store Beauty Salon • Service Coordinator Non-Denominational Chapel

Missoula Manor Homes 909 W. Central Missoula, MT 59801 728-3210 or visit www.missoulamanor.com TTY Relay 711

H e a l t H Independent Living

SENIOR RESIDENCE

D i r e c t o r y

Psychiatric Services

Variety of Services • Mental Health Treatment • Medication Management • Therapy • Migraine Treatment • Weight Loss • Draw Site For Lab Corp • Genetic Testing • Transcranial Magnetic Stimulation Treatment • Nutraceuticals • Adolescents - Adults

Spacious studio, 1 and 2 bedroom apartments with meal plans, linen service and housekeeping included. Assistance with bathing, dressing, monitoring medications, and other daily living needs. Call or stop by for a personal tour. 2815 Old Fort Rd • 549-1300

406-721-2537 Tmsmontana.com • Alephmt.com 2685 Palmer St. Suite A Missoula

Mental Health

Skilled Nursing

Valley View Estates

A skilled nursing facility in Hamilton providing 24 hour care, full rehabilitation services and a light care wing for those with minor health issues. The only limited memory program with a secured unit offered in the Bitterroot Valley. Complete with Pearls of Life Signature Memory Care Program.

225 N 8th • Hamilton • 363-1144

Skilled Nursing

Hillside Health Care Center Caring for Our Community

Now Accepting New Clients

• Case Management • Adult Group Homes • Community Based Rehab & Support Staff • Recovery Mall • Health and Wellness Programs • Group Home Living • Payee Services (406) 721-2038 2685 Palmer St., Suite C Wocmt.com Same Day or Next Day Appointments

Pharmacy

New Missoula Location on South Avenue near Community Medical Center • Drive-thru on South Avenue • Locally owned • Same prices as big box stores • Locations also in Frenchtown & Philipsburg • Flu shots $15 (walk-in) 2230 27th Ave (406) 926-2940 www.granitepharmacy.com

Hillside Health Care

Affordable care in the South Hills. Full compliment of services: Assisted Living, Pearls of Life Memory Care, Rehabilitation Services, Skilled Nursing, and Sapphire End of Life Care. Call for a personal tour.

4720 23rd Ave • 251-5100

A skilled nursing facility offering: 24-hour RN care; state of the art Sub-acute Rehabilitation unit designed to address the needs of the medically complex patient. Long Term Care, Pearls of Life Memory Care, Overnight at the Village, and Serenity Palliative Care.

2651 South Ave W • 728-9162

Skilled Nursing

In addition to Long Term Care, Riverside’s signature Transitions Sub-acute Care program is your bridge from hospital to home – providing short term rehabilitation services for Physical, Speech and Occupational therapy.

721-0680

1301 E. Broadway, Missoula

November/December 2015 ~ living well

Feel better fast : Ways to perk up

your mood in an instant Brandpoint Sometimes, no matter how hard you try, stress finds its way into our lives. Thankfully there are things you can do to shake any bad feelings fast. Try these six surefire tips to boost your mood instantly.

Put a song in your head. Regardless of genre prefer-

ence, music has a way of lifting spirits. Make a playlist of upbeat songs to brighten the day, or create a fresh new station on your favorite Internet radio service. When the stress sets in, let the music play. You’ll be singing a new tune in no time, and your positive energy may even lighten up the people around you!

Try water for wellness. Water has a way of inviting relaxation, so start your day with a warm, steamy shower. You can easily turn the bathroom into a personal spa by upgrading your showerhead with a powerful rainshower. Or, go for a major upgrade and design a new spa-like oasis, including fullbody, customizable coverage with body sprays. Moen’s new Mosaic flushmount multifunction body sprays are the perfect addition, as they direct water just where you want it and can allow you to easily switch between two settings: regular flow and pulsing massage. It’s sure to put you in an amazing mood, whether it’s the beginning or the end of your day. Just say “Om.”

Much like fitness trains your body, meditation trains your mind, so turn off the stress and get in the “now” by meditating. With regular practice, it’s been shown to create a sense of emotional balance and decrease stress. 34

living well ~ November/December 2015

Don’t know how? Try attending yoga classes, or download Headspace, the app that teaches you how to meditate in just 10 minutes a day.

Get outdoors. Grab your hiking shoes and head out the

door. Recent studies show that taking walks in nature - or even just looking at it - can have a rejuvenating effect on the brain, making it work better and more effectively. And as a bonus, the vitamin D taken in from the sun during your time outdoors will help keep your body balanced.

Hit the gym. If you’re not the out-

doorsy type, flip your mood around at the gym. A workout or even just a fast-paced, 30-minute walk can stimulate different chemicals in the brain that make you feel more relaxed and happy. Boost your positive endorphins all day with a morning workout. Plus, this will do more than just improve your bad mood - it will also get your body in shape.

Hug it out. A study supported

by the National Institutes of Health found that our bodies release a hormone known as oxytocin when it encounters love and affection. So when you’re feeling blue, it’s amazing what a hug can do! Whether it’s your friends, family members or pets, being around the ones you care about will improve your state of mind, reduce stress and lower blood pressure. Don’t you feel better already? Take control of those tough days and remember one or all of these surefire mood boosters. You’ll be feeling fine in no time!

Heal at your own pace. If it weren’t for the care and expertise that I received from the therapists at The Village Health Care, I would not be walking today! Pat Swanson

My occupational and physical therapists were instrumental in getting me back on my feet after my hip surgery. I can’t say enough good things about them. Celia Linsted

Do you need a post-hospital rehabilitation stay? One of our communities can help. Surgeries or illness often require more recovery time than is anticipated. We offer post-hospital supportive services nearby for your recovery. • Evolutions Therapeutic Recovery Center

• Transitions Sub-Acute Care

• Sub-Acute Rehabilitation Unit

• Physical, Occupational, and Speech Therapy

• Physical, Occupational, and Speech Therapy • Care for MedicallyComplex Cases

• Private Rooms

www.hillsidesenior.com 406-251-5100 4720 23rd Avenue, Missoula A Platinum Service® network of providers

www.riversidesenior.com 406-721-0680 1301 East Broadway, Missoula

Call for a tour today!

www.villagehealthcare.com 406-728-9162 2651 South Ave. West, Missoula

When Mom wasn’t feeling well, I knew who to call. When Mom wasn’t feeling well, I knew who to call.

Anytime you’re worried about the health of a loved one, we’re here to help. Our free Anytime you’re about the gives healthyou of aaccess lovedto one, we’re here toregistered help. Our nurses free Nurse On Callworried telephone service knowledgeable, anytime, day telephone or night. We’re your local, trusted to check symptoms fast. Nurse On Call service gives you accessresource to knowledgeable, registered nurses Call us at 406-327-4770. anytime, day or night. We’re your local, trusted resource to check symptoms fast.

Call us at 406-327-4770.

24-7 Nurse On Call 406-327-4770

24-7 Nurse On Call living well406-327-4770 ~ November/December 2015

communitymed.org/nurse