Your Health August 2012

August 2012

Better now Susan Trombley lived with pain until a device changed her life

BANISH JET LAG Reset your own clock

SMILE BRIGHT The ins and outs of bleaching

STAY COOL Ideas for beating the heat

KEEP ASKING

Curiosity enriches our lives

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this Issue

August On the cover

12

Pain be gone Susan Trombley suffered from debilitating back pain until she found relief with a device recommended by Dr. George Arcos.

Plus…

16

What’s in a pill?

Understand how the medications that treat pain work.

18

Send jet lag packing Experts offer tips on keeping your body in balance when the time zone changes.

Also inside...

06 Mind | Body | Soul Vulnerability is the key to successfully connecting with others, conflict coach and mediator Cindy Bigbie says.

08 SMART FITNESS

Get the scoop on stretching well from massage therapist Kim Ortloff.

About the cover With her pain under control, Susan Trombley, shown above with husband Eric, has been able to return to a normal – and happy – life.

Photos by Long’s Photography 702 West Tharpe Street, Tallahassee 339-5799 www.longsphotography.com

20 BEST BODY

At home or at the dentist’s office, there’s more than one way to get whiter teeth.

24 ESSENTIAL NUTRITION

Muscle cramps are only one symptom of a diet low in potassium.

28 YOUR TIME

Stay cool while the temperature soars.

22 MAKEOVER

Many of us spend our days sitting. Here’s how to do it better.

26 MIND MATTERS

Curiosity costs not one dime, but it can make a life infinitely richer.

IN EVERY ISSUE 4 First word 30 AROUND TOWN

Tallahassee.com/Health August 2012 YOUR HEALTH

3

First word

Here’s to a happy, pain-free you

W

e have all experienced the occasional aches and pains. If we’re lucky, they are transitory – linked to a situation or condition that, once resolved, banishes the pain.

With a doctor’s help, Susan Trombley found a way to control her once unrelenting pain.

Some of us, however, live with pain as a daily and constant presence. Susan Trombley, despite an active, healthy lifestyle, developed chronic lower back pain that drastically altered her lifestyle and affected her quality of life. She tried medication. She tried surgery. The pain always returned, more agonizing than before. Until Trombley was referred to Dr. George Arcos at the Pain Institute of North Florida.

277 N. Magnolia Drive Tallahassee, FL 32301 Call 850.599.2255 Fax 850.942.0185

PRESIDENT AND PUBLISHER

Patrick Dorsey 850.599.2124 tlh-publisher@tallahassee.com

CONTRIBUTING WRITERS

Amber Dawn Barz Cindy Bibgie Marina Brown Anne Marie Cummings Lisa Lazarus Brown Kenya McCollum Leigh Farr Elise Oberlisen

Designer

April Miller

Trombley’s story will inspire hope for those who feel they have no option except to “learn to live with the pain.”

If you are managing your pain via prescription, you’ll want to read Marina Brown’s story on pain medications and how they work.

Also in this issue of Your Health, you’ll find information on the variety of options available for brightening up your smile, the importance of potassium in your diet, the value of vulnerability, how to combat jet lag and how to stay cool in the heart of summer’s blistering heat.

Here’s wishing you a pain-free, healthy and happy August!

CONTACT US EDITORIAL

Joni Branch 850.599.2255 ADVERTISING

Lisa Lazarus.Brown 850.599.2333 Tallahassee.com/Health

Your Health Magazine is published 12 times a year by the Tallahassee Democrat at 277 N. Magnolia Drive, Tallahassee,

Kati Schardl Editor

FL 32301. No part of this magazine may be reproduced without the consent of the publisher. Your Health Magazine is not responsible for unsolicited manuscripts, photos and artwork.

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YOUR HEALTH August 2012

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Mind | Body | Soul

Let your soft side show Vulnerability is the key to connection

By CINDY BIGBIE

W

hy is it that most of us struggle with being real – with being able to show up as 100 percent who we are? For those of you saying, “I don’t really have a problem with that!” I beg you to be honest with yourself. In the classes that I teach on Non Violent Communication (NVC), a big part of the learning comes from people being willing to share what is going on with themselves internally, and I see that many people struggle with this – at least initially. We have difficulty talking about our feelings and needs for fear of being perceived as weak or needy or of it getting in the way of us being productive; we are too busy to bother with that.

However, I believe that connection is the most important thing in our lives. It’s what gives our lives purpose and meaning and it is what makes us more productive on the job, in the classroom, and in our personal lives. Yet, you can’t have connection without being willing to be real.

So why do we resist vulnerability?

I’ve been reading a lot about our brain lately, the various components and how they have evolved over time. Apparently, the oldest part of our brain is the limbic system. This is the part that controls fight, flight, freeze – basically our early means of survival.

The neocortex is that part of our brain that controls speech, consciousness, reasoning, etc., and it is relatively new and not as strong as the older, more concentrated components of the limbic system. Put bluntly, the early part tends to have a stronger influence, especially when we fear survival. Getting along with others and being liked by others is connected to our survival; this was especially true back in the day when we lived in caves and tribes and were more obviously dependent upon our fellow man for meeting our basic needs. So the theory is this – we run, fight or freeze in the face of connection and especially conflict instead of getting real about what is going on for us (our feelings and needs) because we quite literally fear our survival. However, survival and success are not the same thing. And in order to have success in our relationships, to maintain deep connections and feelings of belonging, love and joy, we must be willing to share who we are.

Think about your last big fight – what was at the root of it? Could you identify your feelings and needs?

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YOUR HEALTH August 2012

I’m talking real feelings here – your internal experiences like sadness, loneliness, confusion, embarrassment, tension, etc., as opposed to words we use as feelings that are more indicative of what we think someone did to us – like manipulated, abused, abandoned (steer clear of these.) Did you attempt to share those feelings and needs? We haven’t learned to do this – in fact, we’ve learned to do the opposite – to appear strong, OK, not bothered, etc., when, ironically, it’s the sharing of your feelings and needs that will actually get you connected to the other. So, again, I ask the question – why do we operate in this way if it doesn’t really serve us? It’s about an old version of survival to which our limbic system is habituated to respond in fight, flight or freeze.

Here is the good news though – we are an everevolving species and the newest part of our brain is evidence of that. We are actually evolving to become more conscious in how we relate to one another and to have more choice in whether we fight, flight or freeze OR respond in a different way. The different way I am promoting (not in all circumstances but in many more than not) is to learn to communicate in a new way that suspends fight, flight, freeze and encourages sharing what is really going on for you – beneath the surface. The old brain will continue to win out, unless you establish new habits, and new habits and patterns are possible and learnable. In the end, learning to be vulnerable and speak from a place of feelings and needs will help you create the connections you want. Yes, it’s scary – but I’d rather take the risk and live a connected life because the alternative is living no real life at all.

– Cindy Bigbie has a Ph.D. in Instructional Systems Design and extensive experience in the field of program evaluation. Her years of research and evaluation in social services and educational institutions provide an upfront, in-depth understanding of the need for instruction related to emotional intelligence in all our current systems. As a result, she has been on a personal mission to teach herself and others Marshall Rosenberg’s Non Violent Communication process. Is there conflict in your life? If you are interested in learning more about how Non-Violent Communication could help, give Cindy a call at 850-294-0058 to schedule a consultation. Or visit her website at http://www.cindybigbiephd.com/ to learn more about her next Tallahassee workshop on Aug. 25-26. v

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smart fitness

Loosen up!

Get the scoop on stretching smart

By AMBER DAWN BARZ

P

roper stretching can help reduce your chance of injury and prevent you from feeling stiff and sore, but the way to stretch has changed over the years.

Stretching falls into one of two categories: static stretching or dynamic stretching.

Static Stretching

AIS Stretches to Try The stretches listed, provided by Ortloff, are often recommended for people of all fitness levels (sedentary, active, elderly or knee replacement or hip replacement patients) but check with your own health care professional before performing any of them.

Repeat each stretch eight to 10 times, returning to the starting position between stretches.

1. Neck relief: These are two neck stretches that can be done anywhere, such as in the office, on the sofa or in an airplane.

Static stretches are performed when your body is at rest and involves reaching forward to a point of tension and holding the stretch for 30 seconds or more. Static stretching was recommended for decades in an effort to reduce injury and enhance performance, however multiple studies have shown that static stretching prior to exercise has no impact on injury prevention and when done before strenuous activity, may actually impede performance.

• Cervical flexion: Gently tuck and lower your chin towards your chest while gently assisting the movement with your hands. Hold the stretch for two seconds, exhale and return your head to the starting position

“This ‘tug of war’ tension placed on your muscles reduces blood flow, inhibits your brain’s ability to communicate with the muscles and often leaves you feeling sore,” Tallahassee massage therapist Kim Ortloff says.

your head to the starting position.

Dynamic Stretching Dynamic stretches use movement or gravity to stretch muscles. Dynamic stretching routines are often customized for a particular sport or activity to mimic the movement specific to the exercise. These “warm up” stretches have been shown to reduce muscle strain and to enhance athletic performance over time.

Active Isolated Stretching (AIS) To relieve pain and stiffness, increase mobility, or repair a repetitive stress injury, Ortloff recommends a form of dynamic stretching called Active Isolated Stretching (AIS).

“AIS is a form of dynamic stretching that involves a working group of muscles (the agonist) and an opposing group of muscles (the antagonist). The AIS technique requires you to hold each stretch for two seconds while properly assisting yourself. Unlike static stretching, AIS does an incredible job pumping blood and nutrients through your body, which aids in improving the health of your muscle tissue,” Ortloff says.

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YOUR HEALTH August 2012

• Lateral flexion of the neck: The action of the stretch is to move your ear towards your shoulder while gently assisting the movement with your hand.

Hold the stretch for two seconds, exhale and return

2. Lower back stretch while seated: This stretch can be done anywhere you are sitting; you simply engage and or contract your core (abdominal muscles) while leaning towards the floor and exhaling the entire way down. Don’t force the movement; allow gravity and your body to work gently toward the floor. Hold for two seconds and return to a starting position. (Feel free to place your hands on your knees to help push yourself back towards a starting position).

Did you know that sitting can be hard on your back?

“The lower back experiences 150 pounds of pressure per square inch while sitting,” says Ortloff. “This is one reason while low back pain is prevalent in people who sit most of the day. When standing, the weight of the body is distributed equally eliminating pressure on the lower back; this is called neutral spine loading.”

Neck Pain?

According to the National Pain Foundation, neck and back pain are the most common chronic pain conditions affecting Americans.

Fiorini Chiropractic Center concentrates on the care of neck and back pain injury patients. Dr. Fiorini and Dr. Atkinson are contributing authors in the recently published and nationally recognized book on neck pain titled, ”Neck Pain, Neck Pain – You Don’t Want It, You Don’t Need It.” If you or someone you know has headaches, neck pain or back pain contact Fiorini Chiropractic Center today.

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DR. ATKINSON, D.C.

20 YEARS OF EXPERIENCE

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(850) 656.2200

PHOTOS COURTESY OF KIM ORTLOFF

3. Hamstring stretch: Lie on the floor and pace an exercise band, strap or rope under the ball of the foot as shown. Lock the knee and lift the leg while using the rope as a gentle assistant. Return your leg to the floor (starting position).

Do eight to 10 repetitions with one leg and then the other.

Hamstring stretches can also help alleviate low back pain.

4. Arm and wrist stretch: From a standing or seated position; stretch one arm out at a 90-degree angle from your body. With your palm facing down, gently lower your fingers so that your hand is parallel with your body and your fingers are facing downward, assisting the movement with your other hand. Do eight to 10 repetitions and then repeat with your palm facing up and raising your fingers facing upward. Repeat both exercises using your other arm. v 10

YOUR HEALTH August 2012

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Making Tallahassee Smile

08-31-2012

Now that an implanted Spinal Cord Stimulator allows Susan to control her pain, she can once again do all the things she loves to do – work out, bike, cook, take care of her family.

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YOUR HEALTH August 2012

Photos of Susan Trombley by Long’s Photography339-5799, www.longsphotography.com

cover story

Her pain’s under (remote) control A small implanted device has given Susan Trombley her life back

By Marina Brown

S

usan Trombley seemed to have it all. Pretty and petite, at 33 she was the mother of two thriving daughters, an administrative assistant for the Department of Children and Families, the wife of Eric, chief prosecutor for the Juvenile Division of the state attorney’s office, as well as a power walker and avid bicyclist. She was happy, fulfilled and savoring life completely.

Until, almost overnight, she became one of the 116 million Americans suffering from what would become chronic, debilitating lower back pain.

How did it happen and what do we do?

“There wasn’t any one incident,” she says. “I hadn’t fallen or twisted anything, but over a period of a few weeks the pain in my lower back and right leg grew and grew – until one awful day it was excruciating.”

Her family wasn’t sure what to do. Over-the-counter medications weren’t touching the pain that now left Susan sitting rigidly immobile on the sofa after work.

“My husband was doing the laundry, the cooking, the shopping. My older daughter looked after her little sister,” Trombley says. “I simply couldn’t move without agony.”

In desperation, Trombley contacted Dr. Christopher Rumana, a respected Tallahassee neurosurgeon and chairman of the Tallahassee Memorial Hospital Division of Neurosurgery. Trombley was scheduled for spinal surgery to remove all or part of a herniated or ruptured disc. The thought of spinal surgery terrified her, but her level of pain was 9 out of 10 and her life was confined to the sofa. She was ready.

The pain comes back. Now what?

And indeed, there was immediate improvement after surgery. The 2-inch scar at the base of her spine didn’t matter – the pain was gone. For a while.

But when it returned, six months after surgery, it was with a vengeance. “It was much worse than before,” she says of those dark days. “I was depressed, wondering if at 33 I would eventually become wheelchair-bound. I felt like my life had been demolished. I was just plain angry at the world.”

Dr. Rumana told Trombley that surgery could only do so much for this type of spinal condition and that he felt she wouldn’t benefit from another operation. Instead, he referred her to Dr. George Arcos, of the Pain Institute of North Florida, a board-certified specialist in pain management. It would be Arcos who, Trombley feels, gave her her life back.

“I wasn’t going to give up and he wasn’t going to give up – on how long it was going to take,” she says.

Arcos says he has seen other cases of young patients with “post-laminectomy” or so-called, “failed back syndrome.” In such cases, an appropriate surgery is followed by a recurrent bulging of the disc or restricting scar tissue forming along the length of the nerve root.

Additional surgeries might only add to the scarring and result in more pain. Control of the pain then becomes the sole goal of treatment.

And that was just fine with Susan Trombley.

Just make it stop.

Photo courtesy of Ron Sachs Communications

After surgery failed to put an end to Susan’s pain, she was referred to Dr. George Arcos of the Pain Institute of North Florida, above, a boardcertified specialist in pain management. “I wasn’t going to give up and he wasn’t going to give up – no matter how long it was going to take,” she says of their search for a solution.

August 2012 YOUR HEALTH

13

and she says she is pain free – “When I’ve got my remote with me!”

After a trial, her Spinal Cord Stimulator was surgically implanted through two tiny inch-long incisions beneath her skin, two leads leading down from the level of the damaged nerve to a tiny computerized battery at waist level. With a device resembling a TV remote control, Trombley can control the amount of stimulation given off by the battery.

“I have controls for ‘sitting’, for ‘sleeping’ and adjusting up or down,” she says.

Does she ever turn her remote off?

“Only in the shower,” she laughs. “But that only tells me how much it helps. The pain is right back until I turn it on again.”

The Nerve Detective But Arcos needed to verify every aspect of her spinal condition to select the most appropriate modality.

Trombley was able to get through a day now only with the help of prescribed hydrocodone, she says. But she too was willing to undergo additional tests. She wanted the next intervention to be her last.

Dr. Arcos adjusted her pain medications to Nucynta, a newer, strong analgesic with fewer side effects. He next injected the facet joints of the bony spinal column to help determine the exact causal area of discomfort.

Later, suspecting nerve root compression, Arcos injected a steroid into the area around the exit of the nerve root from the spinal cord covering; this would provide some relief if the site were correct and help to identify the exact nerve involved in Trombley’s pain.

Finally, to reduce all doubt as to which nerves were being compromised, Arcos injected dye along the nerve’s route. The result, he says, was conclusive: “You could see extreme impingement of the nerve … just completely closed off.”

At last the target had been selected. Arcos recommended a device called a Spinal Cord Stimulator made by Boston Scientific that would interrupt the body’s back and leg pain messages to the brain. In essence overriding the painful signals, the low-grade electric “white noise” of the implanted leads would stop them in their tracks.

Susan Trombley’s brain conceivably would never again receive pain stimuli from the injured nerves.

That was three years ago.

Was the little device that fits in Trombley’s palm and along 6 inches of her back worth the $100,000 or more the insurance company paid for its implantation?

“Let’s just say that I went from ‘the other place’ to heaven as soon as they turned it on,” she says. “I only hope that other people facing a lifetime of chronic pain will find the relief that I have with this amazing device.” v

Why backs go bad Back pain is something that can start early and follow us our whole lives. Even schoolchildren bent double beneath book-filled backpacks are susceptible.

But between the ages of 30 and 50, when busy, sedentary lives may be interrupted by bursts of extreme exercise, is when the complaints really start. Later, as age and perhaps a lifetime of poor conditioning take their toll, spinal damage can become debilitating. Here are a few back issues physicians see daily: • Strains (stretched ligaments and muscles) • Sprains (tears in the ligaments) • Spasms (painful contraction of injured soft tissue) • Siatica (inflammation of the sciatic nerve from the spine down the leg) • Stenosis (narrowing of the vertebral space housing the spinal cord) • Arthritis (inflammation of joints, here the facet joints of the vertebrae)

‘I’ve found heaven!’

• Discs (herniations, bulges, ruptures of the soft cushion between vertebrae)

Today, Trombley’s long brown hair is shining, her weight is where she wants it after her daily hour on the bike

• Osteoporosis (here a degeneration of bony vertebrae leading to fractures)

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YOUR HEALTH August 2012

DR. MICHELE HOGGATT

For a happy back The National Institute of Neurological Disorders suggests the following lifestyle practices for a healthier back: • Exercise regularly: Keep supporting back muscles strong to protect the vertebrae, discs and nerves from taking all the strain of everyday living.

• Good posture: Whether walking, watching TV or spending hours at the computer, sit in a way that the maintains the natural curves of the spine.

• Good body mechanics: When lifting or bending and stooping, use the muscles of your legs for power.

Keep your spine straight and your legs bent.

• Watch your weight: Carrying too much poundage on your body is like carrying heavy furniture on your back. Increasing calcium, phosphorus and Vitamin D is bone-healthy and may lead to dropping pounds.

• Little things that mean a lot: Wear shoes that help with posture and lessen back strain. Sleep on a firm mattress. To lessen spinal curvature, try sleeping on your side or without heaps of pillows.

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feature

What do pain pills do, exactly?

Understand how pain and the drugs that fight it work

By Marina Brown

W

hen Tallahassee-native Bobbie Brooks was packing up to move to another state, she found herself dumping bottle after bottle of old prescribed pain medications into a brown cardboard box that would eventually wind up – yet again – stored under a sink in her new bathroom halfway across the country.

Medications, some decades old, many of them strong pain-killers, can be found in the nooks and crannies of millions of homes. In the United States today, such caches are ubiquitous. We’ve become a nation adept at avoiding pain with a pill. And most of us have a squirreled-away handful just in case something hurts.

But what is pain exactly and how do these pills work to eliminate the sensation we call by that name?

Perhaps thinking of the human body as a walking, talking switchboard will help. Like a switchboard transmitting information electrically from a caller (the thumb your hammer just collided with) to the call center (your brain), rapid electrical impulses must carry the message along specific pathways. These pathways are the nerves reaching out from your spinal cord to that throbbing thumb and upward along the cord to the brain.

We might say that some telephone wires (nerves) are speedy and transmit these messages rapidly. Others are fat, more cumbersome lines and transmit the pain alerts more slowly. The Gate Theory of Pain suggests that thin, speedy nerves can actually get information to the spinal cord faster and override the slower ones’ messages. This is how spinal cord stimulation may act to interrupt slower chronic pain stimuli.

But who has “called in” the pain alert in the first place?

The nociceptor cells act as neighborhood watchdogs. In 16

YOUR HEALTH August 2012

response to thermal, mechanical and chemical dangers in the body, these neurons hand off information that the switchboard then passes along the route to the brain. Once the call center of the brain has received the information, it can actually send out help in the form of chemical analgesics (the body’s own pain-killers) to the site of trouble. There the nociceptor cells can be inundated with pain relief and no longer transmit their worried alerts.

Which brings us to those bottles of pills under the sink.

From basic aspirin to the NSAIDS (non-steroidal antiinflammatories), through morphine and the synthetic opiates, most of these drugs work on the nociceptor cells to reduce their excitement and inhibit their painful stimuli to the brain.

Certain opioid drugs also work at the call center itself, telling the brain that not only is all well out in the body, but heading directly for the pleasure center of the brain to impart a feeling of euphoria. It’s that feeling of intense delight brought on by an increased release of dopamine that not only helps to override pain, but that also keeps an addict coming back again and again.

While mild pain may be self-treated with OTC medications like the NSAIDS, let’s look at some frequently prescribed medicines for more severe or chronic pain.

Hydrocodone: Also known as Vicodan, Lorcet or

Norco, it is an opiate combined with acetaminophen.

It is often used for acute, short-term pain following surgeries or dental work. Sometimes found on the street as “Watson 387”. Liver damage from acetaminophen overdose is a danger.

Oxycodone: In combination with acetaminophen or aspirin, it may appear as Percocet or Percodan.

Oxycontin is the long-acting version of oxycodone. It can be administered via mouth or rectally. Valuable for long-term cancer pain, it is also frequently abused as the street drug Oxys.

Morphine sulfate: Morphine is often used as the benchmark drug for analgesic effectiveness in short-term liquid form as Roxanol, as short-acting pills or as M.S. Contin, a long-acting version. Like all opiates, side effects may include constipation, alteration of respirations and alteration of consciousness.

Fentanyl: Duragesic is the most commonly prescribed brand. A synthetic opiate, it is more powerful than morphine and uniquely comes in patches and lollipop form. For chronic and long-term severe pain.

Dilaudid: Less widely prescribed, though six to eight times more powerful than morphine for severe pain.

Fewer side effects and lessened dosage to achieve the same benefits.

So are you curious to have a look under the sink or in the recesses of the medicine cabinet? When you do, look with the eyes of a curious guest or a visiting child.

Hanging onto powerful pain-killers long after their expiration date or original reason for taking them could bring a lot more trouble than they’re worth. Throwing away unneeded or outdated analgesics could also save a life. v

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feature

Jet lag be gone Keeping your body in balance when your time zone changes

By Anne Marie Cummings

Y

ou’ve just landed in Italy and can’t wait to hit every hot spot on your must-see list, but all your body wants to do is sleep. Do you give in? Or do you force yourself to stay up?

According to Dr. James Olcese, associate professor of biomedical sciences at the College of Medicine at Florida State University, the most important thing you can do to facilitate what he calls “rapid resynchronization” is expose yourself to light.

“As soon as you land, wander around outside and force yourself to adjust to the new time zone,” he says, adding that the biggest challenge for travelers is flying eastward due to time loss.

Olcese hasn’t had jetlag in 20 years. His secret?

Melatonin, a hormone that our brains produce at night.

As an expert on melatonin therapy, he recommends taking no more than half a milligram (take too much and it lingers in your body into the morning hours), for two afternoons before the day you fly. And Olcese warns to “make sure the bottle the pills are in are HPLC validated.”

MORNING Jaime Hayes McHaffie, owner of Nourish Nutrition Consulting in Tallahassee, knows that traveling eastward can throw off your digestive system to the point of becoming constipated. Her top five recommendations for getting your body back on track: 18

YOUR HEALTH August 2012

1. Stick to your usual breakfast, if you can. 2. Consume extra fruit and drink a glass of prune juice with breakfast. 3. Cut back on caffeine. 4. Drink plenty of room temperature water. 5. Watch your sugar intake – you may be tempted by Italy’s cream-filled cannolis, but opt for biscotti instead.

DAY To nap or not to nap, that is the question! Gregory Holt of the Tallahassee Sleep Diagnostic Center, suggests a therapeutic two-hour nap if you’re traveling eastward and you simply cannot stay awake.

“If you’re traveling for business, schedule business meetings at times when your body is on the upswing of your home-town time zone,” he says. “And, if you’re on vacation, bypass breakfast and see the city at night for the first few days; be active when your brain is active, otherwise you’ll feel fuzzy.”

Holt recommends traveling with a verilux light (to be used immediately when waking up) or taking (only for a few days) the prescription medication Nuvigil, a stimulant that helps combat sleepiness.

NIGHT Can’t unwind and fall asleep? Mary Beth McBride, a physician’s assistant at the Tallahassee VA Outpatient Clinic, has a sleep hygiene list for travelers that includes: lying down and breathing in on the count of

eight and breathing out on the count of 11; winding down 30 minutes prior to bedtime by taking a hot shower; drinking a cup of hot tea; reading (unless you’ve got a page-turner); listening to free apps on your iPad (like the soothing sounds of Tibetan bells); and wearing a lavender scented eye pillow.

“The weight of the grains in the pillow puts pressure on eyelid acupressure points which induce relaxation,” says McBride.

ANYTIME Let’s face it, traveling can be stressful. Wendy Creel, a master herbalist with a private practice in Tallahassee called Herbal Healer, Inc., says that changing time zones puts more stress on the body than we realize.

That’s why she advocates for feeding the endocrine system, especially the adrenal glands.

“I like a combination of bee pollen, royal jelly, licorice root and Siberian ginseng,” Creel says, adding that her favorite herbs for feeding the nervous system are skullcap, skunk cabbage, blue vervain and hops.

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Best Body

Smile bright

There are more ways than ever to whiten your teeth

by kathy radford

A

great smile is a greeting to the world and can be

products is in the application process rather than the

the external representation of a confident, happy

active ingredient(s).

disposition. No wonder there has been an explosion in the popularity of tooth whitening products and procedures. Are you considering the rejuvenation of your pearly not-quite-so- whites? If so, you might feel a bit overwhelmed at all the options out there, but there is really no need to be intimidated by the choices.

The main categories of OTC whiteners are: Whitening Toothpastes All toothpastes have mild abrasives; they are designed to clean teeth. Whitening toothpastes generally have peroxide(s) added to them to help with the whitening

“Most whitening products are either peroxide or

process. They claim to whiten teeth, but generally they

carbamide peroxide,” explains Dr. Peter Badger of

just remove surface stains, and according to MayoClinic.

Aspros & Badger Dental Associates in Tallahassee.

com they “cannot change the natural color of teeth or

The main difference among the over-the-counter (OTC)

reverse discoloration.”

20

YOUR HEALTH August 2012

Whitening Strips There are numerous strips available, and most recommend applying once or twice a day for 30 minutes or more, usually for about two weeks. They are relatively easy to use, but can be “goopy” or “messy.”

Results vary from person to person and may not be all that noticeable.

Gels in Trays With these kinds of whiteners, you put whitening gel in a tray and wear it. There are OTC brands, and the whitening done in dental offices often uses this same technique. Dr. Badger explains that effective bleaching requires a well-fitting tray. Store-bought kits usually have a “boil and bite approximation” that can be less than effective by allowing saliva to enter the tray and dilute the gel.

Whitening Rinses The newest market bleaching product is the whitening rinse; although they claim to whiten teeth, the amount of time these products spend in contact with teeth is minimal, and whitening – if it occurs at all – would take a long time to be noticeable. These are not

Before you bleach, be sure to …

Have your teeth checked by a dentist.

Before making the decision to begin the whitening process, it is paramount to have your teeth checked by a dentist. Bleaching should not be done if you have any cavities, and gum recession or sensitive teeth also complicate the issue.

Get your questions answered. While consulting with your dental care provider, be sure to ask any questions you have so you are comfortable with the way the bleaching will occur.

true whitening products. They are more like a rinse/ mouthwash with a little bit of peroxide added in.

Even though there are so many whitening options on the drug store shelf, OTC products are not the only way to get brighter, whiter teeth and, in fact, the results are generally much less dramatic than they would be with bleaching done in the dental office.

“The solution is different; dentists have a prescriptionstrength (peroxide),” says Dr. Badger.

The dentist’s office can also provide you with a thinner, custom-fitted mouth tray for at-home use. The in-office bleaching process tends to be a lot easier and much quicker than using the store-bought products, as well.

With the in-office procedure, you may even be able to spend only 3 to 5 minutes at a time with bleach on your teeth.

Although the over-the-counter products may seem much less costly, that may not necessarily be true in the long run. It does cost more to have your bleaching done at the dentist’s office, but by the time you see the results you are looking for, “you might as well have had it done at the office in the first place.” v

Get your teeth professionally cleaned. Your body is continually creating plaque that adheres to your teeth, and that layer of build-up affects the whitening process.

Have reasonable expectations. Whitening is not completely permanent, and, especially with OTC products, may not give you the snow-white look you may be imagining.

Change bad habits. If your tooth discoloration is the result of smoking or drinking and eating stain-producing foods, you should consider changing those habits, particularly right after bleaching.

“With all whitening systems, we advise patients not to eat or drink foods that stain, or to smoke, since recently-whitened teeth absorb stains,” according to www.asbrosbadgerdental.com.

August 2012 YOUR HEALTH

21

makeover

Sitting right

Hey, you in that chair – don’t hurt yourself

By Kenya McCullum

S

itting: We do it all day long at work and we don’t think much about it. But if you’re not sitting properly, you can run the risk of harming your back and neck. In addition, if your workstation is not set up appropriately, you may develop conditions like carpal tunnel syndrome.

put your back up against the back of your chair. If your back does not reach the back of the chair, it’s generally because the front end of the chair is hitting the crease behind your knees — which prompts your body to move forward in the chair and can result in back pain.

The following tips can help you sit properly and create a workstation that reduces the likelihood of suffering from injuries.

In order to remedy this, you may need to adjust your seat lower to get into position, or replace your chair with one that has a shorter shock. You can also use a footrest, which can be as simple as some pieces of plywood stacked on the floor on top of each other, to keep your feet flat.

Do assume the position. The best way to sit at your desk is to keep your feet flat on the floor and

22

YOUR HEALTH August 2012

shoulders because you’ll have to look down,” Smith said.

“And if the laptop is propped up enough that it’s even with your eyes, then you’re lifting your arms and hands to be able to type.”

Don’t spend a lot of money on ergonomic products.

There are ergonomic products on the market for everything nowadays, each with promises of preventing injuries and correcting your current pain problems. But you don’t have to spend a lot of money to find solutions that work for you. “You don’t necessarily have to buy expensive keyboards or chairs, but you really do want to have your body in alignment and comfort in the workstation,” said Patricia Kagerer, vice president of Risk and Safety Management at CF Jordan.

Do use ergonomic products correctly when you purchase them. If you do decide to invest in ergonomic products, it’s important that you use them as instructed, or there will be no real benefit. “I can give you the best ergonomic tool in the world, but if you use it incorrectly, or you’re not trained in how to use it, you’re going to get worse,” said Certified Professional Ergonomist Ian Chong of Extreme Ergonomics.

Don’t sit for too long. No matter how careful you are when you sit, it’s a good idea to stretch your legs frequently — at least once an hour if possible — because prolonged periods of pressure on the spine can lead not only to back pain, but to problems with the body’s nerves, joints and muscles.

Don’t keep anything under your desk. By placing things like your wastebasket under your desk, it forces you to move your knees to the side, which makes you twist your torso and can contribute to back strain.

Do drink more water. What’s the connection between water and sitting? As Dr. Patrick Smith, Chiropractor at Smith Family Chiropractic in Tallahassee, explains, “When you start drinking more water, you make more trips to the bathroom, so it literally forces you to get up out of your chair. In addition, water is healthy for the cartilage in the spine.”

Don’t put your computer monitor too low or too high.

Your computer monitor should be at eye level on your desk. If it’s too low or too high, you will spend the day with your neck bent, which can contribute to pain.

Do be careful when you use a laptop. We love the portability that laptops afford us, but that convenience can come at a price to our health. If you’re using a laptop, it’s best to only use it as your monitor, and get a separate mouse and keyboard to go with it. “If the keyboard is at the level that is proper for your wrists and hands, then it’s improper for your head and

Do know your body and listen to it. We’re all different, so it’s best to keep your own body in mind when trying to follow advice about the best way to sit. “If your body is in an at-risk position or posture, you have to identify those problems. You know your body the best, and you know what you’re doing, so it becomes more of what you should become aware of, not what some ergonomist tells you to do,” said Chong. “You have to think about what you’re doing, the way you’re doing it, and the position you’ve taken to do it.” v

Preventing eye strain Just as you should protect your body when you’re sitting, you should also do things to ensure that your eyes don’t get strained from staring at a computer monitor. In order to avoid this, you should: Work at a comfortable distance away from the computer screen so that you can see it, but you don’t put too much strain on your eyes.

Frequently look away from the computer screen and blink, and return to what you’re doing.

Use a screen to prevent glare from the computer if you are unable to control the lighting in the room.

Use computer glasses that will magnify the screen.

August 2012 YOUR HEALTH

23

Essential NUTRITION

The importance of potassium A diet rich in this essential mineral can boost a person’s health in more ways than one

By Leigh Farr

P

before you pop a pill, first consider upping your fresh fruit and veggie intake.

“Eating more foods that are high in potassium is essential for maintaining heart health, normal blood pressure, muscle contraction and helping to avoid stroke,” says Leah Gilbert-Henderson, a nutrition consultant and owner of Take Care Nutrition Consulting in Tallahassee.

“I would recommend getting potassium through diet first before considering taking supplements,” says Gilbert-Henderson. Most people can raise their potassium levels by eating plenty of fresh fruits and vegetables such as bananas, cantaloupe, apricots, strawberries and citrus, plus dried fruits such as raisins, apricots, prunes and dates. Other excellent potassiumrich foods include potatoes, avocados, nuts, beans, peas, spinach, broccoli, yogurt and milk.

otassium is not a glamorous nutrient. It simply hasn’t achieved the A-list, celebrity status of those magic bullet minerals touted to banish wrinkles or melt fat. But the truth is, this vital mineral is critical for optimal health.

Although most people get an adequate amount of potassium from their diet, certain drugs such as diuretics (water pills) and kidney disease or gastrointestinal disorders can cause potassium deficiency, a condition known as hypokalemia. Symptoms of low potassium can include muscle cramps, weakness, numbness, tingling, thirst, palpitations, constipation or bloating. Fortunately, adding potassium to your diet is easy and many potassium-rich foods can improve your overall health.

Natural Sources To maintain optimal levels of potassium, The Institute of Medicine recommends 4,700 milligrams of potassium daily for adults. But 24

YOUR HEALTH August 2012

“People who have medical reasons for deficiencies can take potassium supplements under a doctor’s supervision,” says Dr. Gilbert-Henderson. However, she cautions, too much potassium can be harmful and people with kidney disease shouldn’t take supplements at all. “You can’t eat enough food for it to be too high, but you can take too many supplements.”

Big Benefits Potassium is an electrolyte, a chemical that conducts electricity in the body, along with sodium, chloride, calcium and magnesium. In order for your heart to maintain a steady beat and for your muscles to have the ability to contract, you need the right amount of potassium in your diet.

“Electrolytes are minerals in your blood and other body fluids that carry an electric charge,” says Gilbert-

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Henderson. “Electrolytes are necessary for many vital functions of the body including maintenance of fluid balance, muscle contraction and regulation of heartbeat.”

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Upping your potassium intake may also help reduce your risk for stroke. Researchers found that in a group of more than 43,000 participants, subjects who had greater dietary potassium were less likely to have a stroke than those with lower potassium in their diets.

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Two large studies showed that people who consume more fruits and vegetables and therefore boosted their potassium intake had significantly lower blood pressure.

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Eating foods chock-full of potassium, especially fresh fruits and veggies, has other healthy bonuses such as a reduction of heart disease risk, lower cancer risk and lower risk for obesity. v

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mind matters

The power of curiosity It’s crucial to your own well-being to keep a sense of wonder about the world

By Elise Oberliesen

E

ver wonder what it tastes like to dip French fries into a chocolate Frosty? My kids do it often. Maybe it’s time to rearrange the family room. I thought about removing the couch and mounting the TV flat against the ceiling. Then I could stretch my back while watching TV. It sounds ridiculous, but ridiculousness paired with curiosity might help us solve more problems. Maybe it’s time to dabble in imaginative thoughts and give your curiosity a workout.

A healthy dose of curiosity goes a long way when you’re learning new skills – especially the challenging ones. In fact, studies say that “intellectual curiosity” can increase your odds of successful learning—and that could give you an academic and competitive advantage.

Some people have a curiosity gene that’s all amped up – and look how far they’ve gone. Think of inventors like Henry Ford, Steve Jobs and Mark Zuckerberg — or the creative types like Rob Dyrdek, the face behind DC Shoes and reality TV show “Fantasy Factory.” What they have in common is a willingness to experiment, take risks and make discoveries.

“If there was an ‘intellectual Olympics,’ it would be mostly filled with curious people,” McDougall says.

Get curious. Want to develop your sense of wonder?

Then take a drive to the playground, says Robin McDougall, LCSW. “Put yourself in the mind of a child,” she says. “What are they looking at? They look at bark on a tree, or bugs on the ground.”

And their questions roll in like an unanticipated thunderstorm. Why do trees have bark? Why is some bark brown and thick? Why do bees sting? Why does it hurt? Kids naturally use curiosity to solve problems and 26

YOUR HEALTH August 2012

learn. Adults do as well –but it sometimes requires a shift in perspective.

“Even when things are hard (to figure out), with an open mind, walk around from behind (the problem) and look from a different angle,” McDougall says.

Has your curiosity instinct gone into hibernation?

McDougall says that may stem from childhood discoveries that ended in punishment. Or embarrassment. Like the time you took a black Sharpie and drew a curly handlebar mustache on your sleeping 6-year-old brother—which left you grounded for a month.

Want to reclaim your lost curiosity? It’s not that hard to do. Just lose the fear and worry, says life and business coach Elizabeth Barbour. Try to embrace the “what if” factor, she says: “I’m inspired by words like, ‘I wonder what would happen if,’ because it takes you on an upward spiral of possibility, excitement, and problem solving.”

Have questions? Good. Barbour says endless possibilities abound when we ask ourselves lots of questions – about job, family life and fulfillment, for example.

So, why do we avoid questions?

“I think people who like to ask questions are ready to grow, and people who don’t like questions aren’t ready to grow,” Barbour says. But she also notes the importance of timing. And if there’s too much going on in your life, it could hamper your willingness to ask the harder questions.

Most of all — dare to dream and engage your curious indulgences. Who knows where they will lead?

“Curiosity allows you to think there’s something bigger and better. It allows us to be opened up to new possibilities. With the right set of circumstances and support, you can almost do anything you put your mind to,” Barbour says. v

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Your Time

Be cool!

Mind the temperature during these blistering days

By Marina Brown

Y

ou may have noticed that it’s not only your plants that wilt in summer. Human beings thrive at around 72 degrees, so the 90-plus temperature readings that have marked recent Tallahassee springs and summers are pushing our sweat-glands into overdrive.

Which may not be such a bad thing. Sweating, it turns out, is one of the ways the body manages extreme heat.

Without evaporation wicking away the body’s internal heat, we would feel much, much hotter.

Hmmm … “lots of sweat” equals “cool and comfortable”? Are we buying that? I thought not.

Temperature Tips What are some strategies for meeting the heat head on or, at least, slamming the door in its face?

Let’s start by—slamming the door—and the windows.

Sun on glass can turn your home into a greenhouse.

Keep the shades pulled and the patio door shut. This will be especially important because it’s so hot you will have just taken a tepid shower and are now doing the vacuuming in your underwear.

Tepid showers or cool running water on the pressure points of your wrists can be useful in lowering body temperature—as is the use of the children’s Slip N Slide and surreptitiously prying open the corner fire hydrant for a little pick-me-up. But maybe getting away from it all has some merits.

Run for the Water Wakulla Springs is the perfect venue for seeing how the other, watery half lives—those fish and turtles who never have an issue with sunstroke or hyperthermia.

Though you won’t be swimming with the alligators or the mastodon remains in the spring basin, the water in the roped-off swimming zone is still 68 to 70 degrees year round.

Go a little further to Ginnie Springs for respite from the heat, but also for communion with other temperature refugees from the city. Inner tubes carrying families and maybe even whole towns can be seen floating down the river. To get away from the surface fun, try diving into one of dozens of frosty caverns and caves beneath the neon-blue water.

28

YOUR HEALTH August 2012

Chillin’ Out But you don’t feel like traveling or maybe your bathing suit hasn’t been out of the drawer in a year or two?

Try the Cold Room at Costco. What could be more refreshing than rubbing up against chilled carrots, shivering cantaloupes and trembling bunches of parsley?

Heck, wear your bathing suit and experience the nip in the air the way a vegetable does!

And while you could opt to have a block of ice delivered to your door courtesy of Capital Ice, here are four tips that won’t cost a penny: • Wear loose, light-weight clothing.

• Move slowly.

• Drink plenty of water.

• And visualize. Studies show that through the power of the mind, visualizing a snowy mountain top or a frozen pond can actually reduce body temperature by several degrees.

So get ready for summer! Into your muumuu—and start thinking about ice cream! v

More than 25 million Americans suffer from varicose veins!

When the heat’s too much The body has a very narrow temperature range in which it functions best. Prolonged exposure to high temperatures, combined with activity, can sometimes be fatal. Here are some common heat-related symptoms to watch for.

Heat Cramps: Muscle spasms in legs, back, abdomen.

Temperature remains normal; skin is moist.

Heat Exhaustion: Intense thirst, giddy, weak, profuse sweating, nausea. Pulse is elevated and skin is cold and clammy.

Heat Stroke: A life-threatening condition of rapid onset in which body can no longer control its rise in temperature.

Temperature may reach 104 or higher. Confusion, staggering, dry skin, rapid pulse. Usually fatal without immediate treatment.

Temperature tips for around the house Eat light meals to keep metabolism and heat production to a minimum. Frozen grapes or chilled watermelon are easy on the run snacks.

Go to the basement if you have one. Pack a good book and head underground where temperatures may be 10 to 15 degrees cooler.

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Keep your overhead fan on, your air conditioner up and if all else fails, run for the mall! Your friends will all be there!

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AROUND TOWN

Aug. 17-Nov. 4

31st Annual Capital City Quilt Show The Museum of Florida History and Quilters Unlimited of Tallahassee again partner to bring an exceptional quilt exhibit to Tallahassee. More than 60 expertly crafted and artistic quilts and one historic quilt circa 1935-1945 will be on display. A silent auction, a chance to win the Opportunity Quilt, and related programming will be among the activities associated with the exhibit. Free admission. Hours: 9 a.m.-4:30 p.m. Mon.-Fri., 10 a.m.-4:30 p.m. Sat., noon-4:30 p.m. Sun. and holidays. Contact: Wanda Richey, 245-6400, wanda.richey@dos.myflorida.com or museumoffloridahistory.com. Museum of Florida History, 500 S. Bronough St.

Aug. 4 & 11, 6-8 p.m.

Sizzlin’ Saturdays Concert Series

This free concert series returns to Kleman Plaza on Saturday nights through Aug. 11. A different act is on stage each week, and the shows are sure to get your feet thumping and your groove on. Parking is available in the Kleman Plaza Garage for a fee and, on weekends, free street-side. This series is sponsored by City of Tallahassee Parks, Recreation and Neighborhood Affairs Department. For more information, contact Mario Palmentieri, 891-3879 or Mario.Palmentieri@talgov.com. Kleman Plaza, 300 Duval St. (behind City Hall) Aug. 17-Nov. 3

Inside/Out: cut-paper collage

by Beth Appleton, sculpture

by Deborah LaGrasse

Beth Appleton was the first artist to exhibit work in Gadsden Arts’ current building, and 12 years later returns with neverbefore exhibited, abstract landscapes.

Appleton’s work often reveals the combination of her Florida background with design elements influenced by the Southwest in addition to the brilliant color and vitality of the Caribbean and Central America. Exhibiting alongside Appleton is Deborah LaGrassee, who will showcase her large-scale media sculptures. Exhibit open 10 a.m.-5 p.m. Tues.-Sat. Cost: $1, members and children admitted free. To learn more, go to www.gadsdenarts.org.Gadsden Arts Center, 13 N. Madison St., Quincy Aug. 18, 6 p.m.-midnight

The Parrothead Phrenzy for the Alzheimer’s Project Inc. Alzheimer’s Project Inc. presents The Parrothead Phrenzy, a “Jimmy Buffett

30

YOUR HEALTH August 2012

Tribute Concert” to benefit the local Alzheimer’s Project Inc. Music will be provided by Jason Webb & the Caribbean Chillers. There will be a Seaside Silent Auction and a Happy Hour Buffet. All proceeds will go to the Alzheimer’s Project to help fund the services the organization provides free to caregivers of people with cognitive disabilities in the Big Bend area. Tickets are $20 in advance and $25 at the door. Tickets will be available at www.tallahasseeparrotheadclub. com. For sponsorship and silent auction information, contact Penny at pennyj14@ gmail.com or Sherry at sfostertphc@gmail. com. Elks Lodge, 276 N. Magnolia Drive Aug. 25, 9 a.m.-4 p.m.

Grape Harvest Festival and Health Fair Besides its popular old-fashioned grape-stomping contest, Florida A&M University’s Annual Grape Harvest will feature the Annual Vineyard Walk and Vineyard Run (1K and 5K) competitions; pony rides; grape throwing games; winemaking demonstrations/workshops; blood bank donations; a health fair with exhibits from the FAMU Schools of Nursing, Allied Health, and Pharmacy and Pharmaceutical Sciences; and an invitational wine-tasting session featuring FAMU’s own and Florida commercial wineries. Participants will have an opportunity to pick grapes at a specified time and place. Bags will be provided, but no buckets will be allowed. Admission is $5 per person and $2 for children 12 and younger. The preregistration fee for the 1K and 5K is $10 for children and students

with valid ID on or before Aug. 26 and $15 the day of race. The preregistration fee for adults is $15 on or before Aug. 26 and $20 the day of the race. The fee for the wine tasting is $2, and tasters must be 21 or older and have proper ID. For more information, contact (850) 599-3996 or GHF@FAMU.edu or FAMU.edu/GHF. FAMU Center for Viticulture, 6505 Mahan Drive Aug. 30 & Sept. 1

Florida Wild Mammal Association HUGE Yard Sale Florida Wild MammalAssociation is hosting a huge yard sale noon-4 p.m.

Aug. 30, 8 a.m.-4 p.m. Aug. 31 p.m. and 8 a.m.-1 p.m. Sept. 1 at Nad’s Storage.

All proceeds will benefit sick, injured and orphaned wildlife in our area. If you have any donations, drop them off Aug. 30 after noon. If you have items but are unable to drop them off or you would like to become a volunteer for the fundraising committee, email Chris atChoppaotta@aol.com.

All donations are tax deductible and greatly appreciated. Nad’s Mini Storage, 59 Shadeville Road, Crawfordville Aug. 30, 10 a.m.-1 p.m.

Volunteer Docent Training 10 a.m.-1 p.m. Love history? Mission San Luis is recruiting volunteer docents to guide and educate groups.

Orientation and training sessions are free. Mission San Luis is a living history museum and National Historic Landmark. For more information, contact Alison Abernathy, volunteer coordinator, at Alison.abernathy@dos. myflorida.com or 245-6485. Mission San Luis, 2100 W. Tennessee St.

~ Physician Profiles MICHELLE HOGGATT, MD

Gynecology and Gynecologic Surgery Dr. Hoggatt received her undergraduate degree in genetics from the Univ. of California at Berkeley and she received her Doctor of Medicine from the Medical Univ. of South Carolina, Charleston, SC. After completing her obstetrics and gynecology residency at Tulane Univ. Medical Center, Dr. Hoggatt began practicing obstetrics and gynecological medicine in Sacramento, CA. She relocated to Tallahassee and has been in a group practice specializing in gynecology and gynecological surgery. Dr. Hoggatt is a member of the AMA, Capital Medical Society and the American College of Obstetrics and Gynecology. Dr. Hoggatt uses her specialized skills in gynecological medicine to help educate her patients about the importance of managing the challenges of women’s health issues.

Contact: 2009 Miccosukee Road., Tallahassee, 850.656.2128

BEN J. KIRBO, MD

Cosmetic and Reconstructive Surgery Dr. Kirbo is a board certified plastic surgeon who has been practicing in the N. Florida and S. Georgia area for more than 15 years. Dr. Kirbo completed his medical degree at the University of Miami.

Dr. Kirbo completed general surgery residency at the University of Kentucky and plastic surgery residency at Vanderbilt University. His particular interests are cosmetic, breast, post-bariatric weight loss surgery, correcting undesirable plastic surgery results and body contouring.

He was recently recognized as a recipient of The Tally Awards top surgeon in Tallahassee. Contact: Southeastern Plastic Surgery, 2030 Fleischmann Rd., Tallahassee, 850.219.2000, se-plasticsurgery.com

RONALD G. WILLIS, DMD

General and Cosmetic Dentistry Dr. Ronald G. Willis Graduated from the Medical University of South Carolina. Dr. Willis specializes in Cosmetic Dentistry, TMJ/TMD Neuromuscular Dentistry, Neuromuscular Orthodontics, and Veneers.

Dr. Willis has treated missing and discolored teeth. Many treatment options exist for his patients as well as finishing the frame around the teeth and face with Botox and Derma Fillers. Dr. Willis received an award for Best Dentist in 2003 & 2005 and Las Vegas Institute for Advanced Dental Studies Clinical Instructor of the year.

Contact: Centre Point Dental Group, 2470 Care Dr., Tallahassee, 850.877.5151 or rwillisdmd@yahoo.com

Jana Bures-ForsthoeFel, MD

Gynecology and Obstetrics Dr. Jana Bures-Forsthoefel has been practicing in our community for 25+ years and is now delivering the next generation.

Dr. Bures -Forsthoefel received her doctorate in from the University Of Louisville School Of Medicine and did her residency at Emory University Grady Hospital in Atlanta Georgia. She is Board Certified in Gynecology and Obstetrics. Contact: Gynecology & Obstetrics Associates, PA Professional Office Building, 1405 Centerville Rd. Suite 4200, 850.877.3549, obgyntallahassee.com

LAURENCE Z. ROSENBERG, MD

Cosmetic and Reconstructive Surgery Dr. Rosenberg attended Emory University for college and medical school. He is board certified by the American Board of Surgery and Plastic Surgery.

He has written articles on facelifts, breast reduction and reconstruction, abdominoplasty, melanoma and non-melanoma reconstruction. He has a many specializations; eyelid surgery, breast reconstruction, augmentation and reduction, abdominoplasty, hand surgery, treatments of skin disorders and body contouring for massive weight loss patients.

Dr. Rosenberg is the only board certified physician in N. Florida and S. Georgia to perform a hair restoration procedure of transplanting individual follicular units. Contact: Southeastern Plastic Surgery, 2030 Fleischmann Rd., Tallahassee, 850.219.2000, se-plasticsurgery.com

ROBERT FRABLE, DO

Family Medicine Dr. Robert Frable is a board certified family practice physician established in Wakulla County for 24 years. Originally from Pennsylvania, he attended undergraduate school at Northeast Missouri State University and graduated from Kirksville College of Osteopathic Medicine. Family Pratice Residency was completed at the Kirksville College of Osteopathic Hospital in Kirksville, Missouri. Contact: Capital Regional Medical Group, 2832 Crawfordville Hwy., Crawfordville, 850.926.6363

AFOLABI SANGOSANyA, MD

Cadiology/Internal Medicine Dr. Sangosanya has joined Capital Regional Cardiology Associates. He earned his medical degree from New York University School of Medicine and completed his cardiovascular disease training at the University of MiamiJackson Memorial Medical Center. Dr. Sangosanya is board certified in cardiovascular diseases and internal medicine. He is also board eligible in clinical cardiac electrophysiology. Dr. Sangosanya is committed to providing accessible care to the Big Bend and provides same day appointments to patients. Contact: Capital Regional Cardiology Associates, 2770 Capital Medical Blvd, Ste 109, Tallahassee, 850.877.0216, CapitalRegionalMedicalGroup.com

SHAWN RAMSEy, DO

Doctor of Osteopathic Medicine Dr. Shawn Ramsey specializes in minimally invasive surgery, female pelvic reconstructive surgery, and aesthetic procedures. He is certified in the da Vinci Robotic Surgical System. Dr. Ramsey received his Doctorate of Osteopathic Medicine from Lake Erie College of Osteopathic Medicine in Erie, Pennsylvania and he did his residency at the Henry Ford Health System in Michigan. Contact: Gynecology & Obstetrics Associates, PA Professional Office Building, 1405 Centerville Rd. Suite 4200, 850.877.3549, obgyntallahassee.com

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