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Health, Mind & Body
Friday | September 23 | 2011
How To Improve Your Memory Everyone forgets something from time to time. Whether it's misplacing car keys or missing a doctor's appointment, no man or woman is immune from forgetful moments. For some men and women, however, memory loss goes beyond routine forgetfulness. Should men and women find themselves growing increasingly forgetful, there are ways to improve memory, regardless of an individual's age. Thanks to the human brain's ability to adapt and change, men and women can improve their memories by employing a few simple strategies and exercises. • Routinely get a good night's sleep. The brain needs adequate sleep to operate at full capacity. For students, it's important to keep in mind that without adequate sleep, the brain's ability to solve problems or think critically is greatly compromised. Research has shown that essential memory-enhancing activity occurs during the deepest stages of sleep. Men and women both young and old can improve memory by routinely getting a good night's sleep. • Exercise. Exercise is beneficial in many ways, but men and women might not know the effects routine exercise can have on memory. Exercise increases the flow of
oxygen to the brain, which reduces the risk for disorders that can lead to memory loss. Cardiovascular exercise that increases oxygen flow to the brain can reduce risk for stroke and diabetes while simultaneously improving memory. • Work to reduce stress. Stress is harmful in a number of ways, and memory loss is no exception. The hippocampus is a region of the brain thought to be responsible for memory. When men and women are stressed and do nothing to positively address that stress, the hippocampus is damaged, negatively affecting the brain's ability to form new memories. Men and women can reduce stress in a number of ways, including daily exercise and eating a healthy diet. In addition, coping with stress in a healthy way, such as through exercise or even meditation, and not through unhealthy, harmful channels like consuming alcohol or overeating, can greatly improve quality of life and help improve memory as well. • Eat right. What you eat can also impact what you remember. An unhealthy diet can be just as harmful to the brain as it can be to the rest of the body. While it's best discuss any potential dietary changes with a
physician first, look for foods that are not high in saturated fat. Foods high in saturated fat increase a person's risk of dementia and make it harder for a person to concentrate and remember things. Other foods that researchers are finding to be brain-friendly are those that contain omega-3 fatty acids. Omega-3 fatty acids are especially beneficial to brain health and researchers feel might also help a person lower his or her risk for Alzheimer's disease. Men and women can take omega-3 supplements or look for foods that are rich in omega-3 fatty acids, including fish like salmon, tuna, halibut, and trout. Men and women looking to improve memory should also start including more fruits and vegetables in their daily diets. Fruits and ve g e t a bles are loaded with antioxidants, which protect brain cells. Green vegetables like spinach and broccoli, and fruits like apricots and even watermelon are rich in antioxidants that can help men and women protect their brain cells and improve memory at the same time. Memory loss is often seen as an inevitable side effect of aging. However, people can take several steps that improve memory and overall health at the same time.
Routine exercise increases the flow of oxygen to the brain, which can reduce the risk for disord e rs that lead to memory loss.
Metro News Service
Saturday | October 15 | 2011
Health, Mind & Body
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How To Manage Medications At Home Turn on the television and you're likely to be inundated with commercials for the latest prescription medications that should be discussed with a doctor. According to "Generation Rx: How Prescription Drugs Are Altering American Lives, Minds, and Bodies," by Greg Crister, the average number of prescriptions drugs taken per person, annually, in 2004 was 12. It is estimated that people will spend over $400 billion on prescription drugs by the end of 2011. Individuals who take multiple medications may find it difficult to manage them all. The challenge of managing medications can be difficult for anyone but particularly for seniors. Some organizational strategies and a little help from others may be the keys to getting meds straight. First and foremost, it's important that doctors and pharmacists know of all the medications that are being taken. It's a good idea to use one pharmacy to fill prescriptions. This way it will have
a record of medication use and can alert to drug interactions that may be dangerous, which could otherwise go undetected. And remember, over-thecounter supplements, vitamins and medicines count, too. They should be mentioned at the doctor's office or, at the very least, when getting a new prescription filled at the pharmacy. Herbal remedies and other items -- even foods -- can interact with certain drugs. For example, it's best to avoid grapefruit juice while taking many of the cholesterol-lowering statins available. Purchasing a medication organizer can be the next step to getting drugs in check. There are a number of different styles and sizes available. Seniors may want to enlist the help of a family member to sort through pills at the beginning of each week and place the right pills in each compartment. Knowing which days to take each medication is sometimes not enough. Certain medications must be taken at different intervals each day, often invit-
ing confusion. A chart listing the times of each medication posted next to where the prescriptions are kept can help. A watch with a timer or an alarm clock can be programmed to chime as a reminder. Tech-savvy people can program smart phones or PDAs with reminders to alert when it's time to take a pill. There are even advanced pill dispensing systems that can be programmed to dispense medication according to a set schedule. The Maya from MedMinder.com is one to consider or the Philips Medication Dispensing Service at ManageMyPills.com. People who are worried about an elderly relative can enlist the help of medication reminder services that can call or message a person to keep track of pills. They also may provide reminders about doctors' appointments. There are a number of options available to help make organizing care a little easier. Safety should be the top priority when there are many different medications that need to be taken.
It can be challenging for many people to keep track of all the medications and supplements they need to take.
Metro News Service
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Health, Mind & Body
How Sleep Affects Work... And Vice Versa!
Work performance and ability to sleep are intertwined. Striking a balance between responsibilities at work and the ability to get sufficient rest is essential to personal health. People often discuss how sleep -- and often lack thereof -- can affect work performance. However, not as many people are studying how work impacts the ability to sleep. Research from the University of Pennsylvania published in SLEEP found that work time is the largest influence on how long an individual sleeps on both work and leisure days. It's not just in North America, either. A 2005 study found that 36 percent of women in Finland had trouble sleeping at least once a week that year; 27
percent of men in the study said the same. But just six years prior in 1999, only 26 percent of women and 20 percent of men were reporting sleep problems once a week in the country. Experts suggest the reason for this drastic change can be attributed to both occupational stress and abnormal working hours. Similar to how stress affects sleep, work has profound implications on sleep as well. When their schedule calls for it, shift workers must alter their body's natural circadian rhythm in order to switch from sleeping at
night to day. Some employees work long hours with only short bursts of sleep available before they have to report back to work the next day. According to the Better Sleep Council, sleep deprivation currently costs U.S. businesses nearly $150 billion annually in absenteeism and lost productivity. It may pay for employees and workers to collaborate on the best strategies for improving morale and perfo rmance by matching working hours with sleeping habits. This way each gets the best of both worlds. Not getting enough sleep can impact personal health in many ways, including: • Elevated risk of getting major illnesses, including cancer, diabetes, obesity, and heart disease. • Inability to concentrate or poor decisionmaking. • Putting the body in a state of high alert, increasing the production of stress hormones. • Weight gain, either through stress or eating at times when the body is not accustomed to eating. • Affecting skin and other tissue appearance. • Poor reaction times, which can lead to accidents. • Increased risk of developing mental
Saturday | October 15 | 2011 health issues, such as depression and anxiety. While there is no magic number, sleep experts say a person needs between 7 and 9 hours of sleep every night to function at his or her prime. Individuals should also make efforts to improve their quality of sleep. Here are a few ways to do so. • Invest in a new mattress if yours is old and no longer comfortable. This will alleviate twisting and turning -- and potentially waking -- from an uncomfortable mattress. • Keep the bedroom for sleep and intimacy only. If there are stressors or stimulating things in the room, like a computer or television, they may impact sleep. • Limit caffeine intake, particularly several hours before bedtime. • Maintain a regular sleep-wake schedule each and every day -- even on the weekend. • If you are having trouble falling or staying asleep, consult with a doctor. Insomnia is very common, and there are different treatment options that can help you get rest. Sleep and work are often intertwined and can impact each other. Because sleep is vital for maintaining health, it's important to strike a balance so that sleep can be achieved.
Metro News Service
Saturday | October 15 | 2011
Health, Mind & Body
Look To Latin Cooking To Improve Health There has been much interest in M e d i t e r ranean cuisine and its possibl e medical benefits. However, individuals who prefer the spice and flair of Latin dishes may also be better for it with respect to their health. There are certain components of Latin cooking that can be advantageous to those watching their weight or making dietary changes for another reason. M a i n s t ay ingredients of Latin cooking have a multitude of benefits. Here are just some of the ingredients to consider. Quinoa: Quinoa is a grain that offers substantial protein and essential amino acids. Because of the protein it packs, it is a good option for vegetarians. Chiles: The capsaicin in chiles that give the peppers their hot bite can help reduce inflammation in the body. The peppers are also another good source of vitamin C. Papaya: This fruit is a healthy addition to any fruit salads or as a side dish to meat and fish. Papaya contains potassium, folic acid and more vitamin C than some fruits more commonly associated with vitamin C, including oranges. Avocado: Avocados are found in dips and toppings for many Latin-inspired foods.
Although many people shy away from the fruit because of its high content of fat, avocados are excellent sources of good monounsaturated fats that help lower cholesterol. When enjoyed in moderation, it can be a good component for cholesterol health. Pumpkin seeds: These seeds contain p hytosterols that help promote healthy immune systems as well as protein.
Instead of fatty snacks, people can munch on low-fat, low-calorie pumpkin seeds. Beans: An undisputed leader in fiber and protein, beans have three times the soluble fiber of oatmeal. They can help reduce cholesterol and also help fill a person without a lot of fatty meats or other ingr e d i e n t s. Beans are another good component for vegetarian diners. Cilantro: That spicy punch in salsas and
PAGE 5 other Latin dishes may not be from peppers but from cilantro. This herb is often mistaken for parsley in a dish, but one bite will tell otherwise. Cilantro is the leafy part of a coriander plant and is a good source of antioxidants. It can be a flavorful addition to foods instead of adding calories through other ingredients. Plantains: Similar in appearance to bananas, plantains contain similar nutritional content as well. They are high in vitamin A, potassium and fiber. But they should be eaten in moderation because they can be high in fat. Seafood: M a ny Latin dishes feature seafood, which tends to be high in good forms of essential fatty acids, especially oily fish like salmon, tuna and snapper. Coconut milk: Coconut milk has a number of benefits, including being a rich source of manganese, which may help with glucose intolerance. It is rich in calcium and phosphorus, essential nutrients for strengthening bones. Coconuts also may help reduce anemia by offering the body substantial iron. Enjoying a Latin-inspired meal may not just be a tasty experience, but it can be a healthy one as well.
Metro News Service
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Health, Mind & Body
Saturday | October 15 | 2011
Insulin Pump Delivery Systems Help Manage Diabetes
Diabetics who participate in insulin therapy often face hundreds of needle pricks a month in order to keep their sugar levels in check. However, insulin pumps reduce the amount of manual wo rk and the pain involved. Diabetes is a condition where the body doesn't produce enough insulin or it cannot use it properly. The American Diabetes Association says that 25.8 million children and adults in the United States -- 8.3 percent of the population -- have diabetes. The Canadian Diabetes Association says that today, more than 9 million Canadians live
with diabetes or prediabetes. There are two main types of diabetes. Type 1 diabetes occurs when the body's pancreas doesn't produce any insulin. Type 2 diabetes occurs when the pancreas either doesn't produce enough insulin or your body's cells ignore the insulin. The majority of people living with diabetes have type 2 diabetes. Insulin is important because it enables glucose from the foods eaten to enter cells as a form of energy. When there is no insulin or insufficient leve l s, glucose remains in the bloodstream instead of
entering the cells. Too much glucose in the blood can lead to a host of problems. Diabetics who take artificial insulin do so to keep their glucose levels in check. According to FamilyDoctor.org, the amount of insulin needed will be determined by the type of diabetes as well as diet and sugar levels. A doctor will work with you to develop a plan of insulin injections that will best work for controlling glucose. In some cases the dose will need to be adjusted depending on diet. Some people with diabetes have to take insulin once or twice a day, while others need it three or four times. That can be up to 120 needle injections per month, not factoring in needle pricks to test for blood sugar levels. As an alternative, diabetics can turn to an insulin delivery system. Although these systems do offer an automatic stream of insulin, the device isn't completely handsoff, but it does reduce the margin of error with insulin delivery. An insulin pump is a small device (about the size of a cell phone) that contains insulin. The pump is programmed to deliver a basal rate of insulin to keep blood glucose in the desired range for the patient. The insulin is delivered through a small
tube with a cannula at the end that is inserted beneath the skin. The insertion only needs to be done about 10 to 12 times a month, otherwise the tube remains inserted in the skin. During mealtimes, the patient enters nutritional information about the foods eaten so that the pump can issue an additional dose of insulin to counteract the glucose produced during digestion. These pumps can help diabetics live more normal lives relatively free from the strict insulin shot regimens of the past. The pumps also help avoid the wide ranges of glucose that can occur if you forget a shot or during the overnight hours. The pump delivers a constant stream of insulin just as the body normally would do. Many people find the pump helps them to have more control over their eating schedules. They aren't bound to when they eat or what. Although a careful diet is still helpful when using an insulin pump, there is more freedom in diet and when you eat by using the pump. Insulin delivery pumps can help diabetics better manage the disease and live healthier, happier lives.
Metro News Service
Saturday | October 15 | 2011
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Health, Mind & Body
Chiropractic Treatments Can Help Relieve Pain Anyone who has ever suffered back pain, whether that pain is mild, moderate or severe, understands just how unpleasant it can be. Back pain can make life extremely difficult, affecting everything a person does, including performance at work, time spent with the kids or even sleeping at night. For those with back pain, chiropractic care might be the best way to relieve that pain. A nonsurgical treatment of the disorders of the nervous system and/or musculoskeletal system, chiropractic medicine focuses on spinal manipulation and the treatment of the structures surrounding the spine. Understanding chiropractic care can help men and women dealing with pain better determine if it's for them. What conditions do chiropractors treat? A chiropractor can treat a number of conditions, but most treatments focus on a handful of common and often painful conditions. Those conditions include: - joint pain in the arms and legs - mid- and lower back pain - neck pain - headaches What do chiropractic treatments entail? Many people with lower back pain find such
pain so unbearable that they seek the help of a chiropractor. Despite that, many more people remain wary of visiting a chiropractor for myriad reasons. But chiropractors can effectively treat pain in a number of ways. A chiropractic treatment is commonly referred to as a spinal manipulation. During a treatment, the chiropractor will move a joint beyond its usual range of motion. The joint might be moved through twisting, pulling or pushing, but it won't be moved beyond the range of motion it's designed to move. Those being treated for the first time should expect to hear some popping or cracking during the treatment. The goal of a spinal manipulation is to improve functionality while reducing nerve irritability and restoring range of motion in the back. In addition to spinal manipulation, a chiropractor might try other types of treatments, including: - ultrasound - the application of heat or ice - certain strength and conditioning exercises - relaxation therapy
ments? Perhaps the reason some people are hesitant to visit a chiropractor is the fear that, should something go awry, the back could be irreparably damaged. Those fears were common during the early years of chiropractic treatments, but now many medical doctors will work in tandem with a chiropractor to ensure patients are getting the correct and most effective treatments. That said, there are some potential side effects to chiropractic treatments. Once the spine has been adjusted, some people might feel minor pain or discomfort, and headaches and fatigue are possible as well. However, such side effects typically subside within a day of receiving treatment. In some instances, a herniated disc might result after an adjustment is used to treat neck or back pain. Should that occur, a patient will likely experience pain, weakness and numbness in the buttocks and down the legs. Bladder and bowel control might be affected as well. However, such instances are rare. Will an adjustment be painful? Despite the cracking and popping sounds it causes, a spinal adjustment is typically not Are there side effects to chiropractic treat - painful. Of course, men and women who
visit a chiropractor are often experiencing significant pain already, and the movement necessary during the treatment might prove painful. However, chiropractors can take steps to make the treatment easier on the patient if he or she is struggling with severe back pain. For instance, a chiropractor might use a drop table during treatment. Parts of the drop table will drop slightly when the chiropractor presses down on the patient's back. This makes the adjustments more gentle. Another tool used to make adjustments more comfortable is a hand-held tool called an activator. Many patients, however, do not need either Metro News Service option.
A chiropractor can help treat a host of ailments, i n cluding joint pain in the arms and legs and mid- and lower back pain.
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Health, Mind & Body
Cancer screening guidelines for women here was an increase in breast cancer diagnoses in the 1990s due to improved screening; in fact, most of this increase was for early stage disease. A decline in breast cancer cases after 2003 was due to the decline in hormone usage for post-menopausal wo m e n because of the Women’s Health Initiative results reported in 2002. However, breast cancer remains a major health issue, with more than 200,000 American women diagnosed and 40,000 dying from this disease each year. Risk factors for developing breast cancer include advanced age, genetic factors and estrogen exposure. Overall, mammogra p hy is still the most useful tool to screen for this disease. The U.S. Preventive Services Task Force no longer recommends routine screening m a m m o graphy for non-high risk women in their 40s (but the American Academy of Family Physicians still recommends mammogra p hy starting at age 40). Note that screening with a Clinical Breast Exam (a thorough breast exam performed by a health care provider) is still recommended. Although the total number of women ages 40 to 50 saved by screening mammogra p hy is less than screening the same
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PINK PRODUCTS Make sure your money is going to help SUPPORT ONLINE Ways to find others who have your back HOW TO HELP Caring for yourself while helping another
Saturday | October 15 | 2011
number of women older than 50, this does not mean that earlier mammogra p hy does not save lives. In fact, a meta-analysis (a review of many studies combined together) found that screening women ages 39 to 48 decreases the risk of death from breast cancer by 15 percent. Other studies have s h own that mammograms for women in their 40s detect tumors at an e a rlier stage than if only CBE is done. There is a d ownside to screening mammogra p hy; the nu mber of unnecessary biopsies is higher because of occasional false-positive m a m m o grams (suspicious test result although there is no cancer). DR. JEFF Women of Hispanic, Asian and Pacific Island a n c e s t ry are more likely to be diagnosed with breast cancer in their 40s than Caucasians. There are other screening tests that may be considered for breast cancer: • Digital mammogra p hy offers a screen-
ing advantage for women younger than 50 and for those with dense breasts. • Women at very high risk of breast cancer benefit from screening with MRI in tandem with mammogra p hy. This is not true for all wo m e n ; the American Cancer Society specifically recommends against MRI screening for wo m e n with a lifetime risk of breast cancer estimated to be less than 15 percent. • CBE is beneficial, even though some studies have noted that mammography detects 90 percent of screening-detected breast cancer whereas CBE only 50 percent. • Ultrasound has been s h own to be useful to furHERSH ther evaluate suspected breast cancer noted from CBE or mammogra m s, and is also useful to help guide biopsies. Jeff Hersh, Ph.D., M.D., F.A.A.P., F.A.C.P., F.A.A.E.P., can be reached at DrHersh@juno.com. GateHouse Media, Inc.
Saturday | October 15 | 2011
Helping o u t
Health, Mind & Body
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Ways to care for someone undergoing cancer treatment By Erika Enigk | GateHouse News Service hen a friend or family member is diagnosed with breast cancer, her whole l i fe changes in an instant. Emotional, physical and p ractical support from loved ones is integral to her treatment and recovery. Cathie Kake c, a breast cancer survivor and breast-imaging patient navigator at Adventist LaGrange Memorial Hospital in LaGrange, Ill., offered advice for helping care for a breast cancer patient.
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When a friend is receiving treatment Her family could probably use some h e l p. When Kakec had surgery and couldn’t lift her arms for an extended period of t i m e, her sister-in-law would help by bra i ding her daughter’s hair for the high school band’s flag squad. Once a week, a hospital volunteer would bring dinner for Kake c to take home to her family. “There’s little things you can do,” she said. The biggest complaint of people receiving treatment is fatigue, Kakec said. So something that seems small, like walking
the dog or dropping off the kids at school, could make a world of difference. M a ny people may be too proud to make a request, even if you ask what they need, K a kec said. And simply taking over may make her feel dependent and devalued. The best thing to do is offer something specific (like a homemade meal) and let her accept or decline the offer. It may also help to ask the patient’s spouse or children (if they are old enough) what the fa mily could use help with. It also helps to get the patient out of the house for a while, she said. Take her shopping or to a mov i e. And above all, be availa ble to listen. When it’s family It’s important to remember to take care of yourself, Kakec said. To suddenly be handling an entire household while a spouse or parent is in treatment — on top of the stress of supporting the patient — can be difficult. It’s normal to feel resentful of having to spend time and energy taking care of a loved one, she said. And eve ryone needs time away. In fact, not taking time away m ay jeopardize your own health and we l l being, making it even more difficult to care for the patient, she said. After treatment Helping out can be tri ck i e r, Kakec said.
PAGE 9 Friends who are healthy and feeling good p hysically will still need emotional support and possibly financial support . S o m e patients may not be able to make a seamless transition back to their pre-diagnosis l i ve s. “You grieve what yo u ’ ve lost, and yo u grieve for what you’d be losing in the f u t u r e,” she said. It’s important to remember that breast cancer patients are the same people they were before and should be treated as such, Kakec said. Let them be the decis i o n - m a kers as to what assistance they’re willing to accept, and always be there to listen if they need to talk. When the situation becomes serious The family will still need help with everyd ay things like meal preparation and e r ra n d s, but to help the patient, listening becomes even more important, Kake c said. The patient may want to talk about things like planning her funeral or dealing with end-of-life legal issues. H owever aw kward it might feel to discuss these things, it’s important to help the patient take care of them, she said. Hospice can point families and patients t oward many services that help broach difficult topics. A pastor or therapist may also be a va l u a ble resource, she said.
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Health, Mind & Body
Saturday | October 15 | 2011
Saturday | October 15 | 2011
Health, Mind & Body
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Health, Mind & Body
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Facts & figures The odds
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Survival rates The overall five-year relative survival rate from 2001 to 2007 was 89 percent, but this varies according to race, says the National Cancer Institute. The five-year relative survival rate for white women was 91 percent, but 77 percent for black women.
One in eight women in the United States – or 12 percent of women – will develop invasive breast cancer at some point in her life. Last year, 207,090 new cases of invasive breast cancer were expected to have been diagnosed in women living in the United States, as well as 54,010 new cases of non-invasive breast cancer, according to Breastcancer.org, a non-profit informational website.
Age matters From 2004 to 2008, the median age at diagnosis for breast cancer was 61. Just 1.9 percent of people were diagnosed
Saturday | October 15 | 2011
Rates are declining, but breast cancer still 2nd-leading cause of cancer death for women between ages 20 and 34, 10.2 percent between 35 and 44, 22.6 percent between 45 and 54, 24.4 percent between 55 and 64, 19.7 percent between 65 and 74, 15.5 percent between 75 and 84, and 5.6 percent who were 85 and older, according to the National Cancer Institute.
Hormone replacement therapy In the years since women decreased their use of hormone replacement therapy, the number of breast cancer incidences in the United States dropped, says Breastcancer.org. From 1999 to 2006, breast cancer incidence rates in the U.S. decreased by 2 percent per year. The study examining hormone replacement therapy was published in 2002.
Good news While breast cancer is still the secondleading cause of cancer death in women – exceeded by lung cancer – the death rates from breast cancer have been declining since 1990, according to the American Cancer Society. The decreases are believed to be the result of early detection through increased screening procedures, and better treatment methods.
Men and breast cancer It’s rare, but it’s still something to worry about in the United States. Last year, an estimated 1,970 new cases of breast cancer occurred in men, says Susan G. Komen for the Cure. There were 390 male breast cancer deaths in 2010.
Saturday | October 15 | 2011
Health, Mind & Body
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Think before you pink Pink-ribbon products abound, but they’re not all equal By Wynne Everett | GateHouse News Service When October rolls around, it seems like pink is everywhere. In recent ye a r s, companies that sell everything from NFL players’ shoes to candy have picked up on the popularity of pink-hued merchandise made especially for Breast Cancer Awareness Month. Buying a cleverly pinked-up item may give you a warm feeling about contributing to a worthy cause, but paying for pink-ribbon products doesn’t necessarily mean you’re donating to breast cancer research or awareness. The familiar pink ribbon created to promote breast cancer awareness has been around for about 20 years and is so popular with consumers that some clever marketers have created pink-ribbon items that sell very well, but don’t contribute much, if any, money to charity. Few regulations apply to the marketing of pink items, so it’s important to do your
homework if you want your purchases to benefit your favorite cancer-related charities, said Better Business Bureau spokeswoman Reanna Smith-Hamblin. “You need to educate yourself and ask the right questions,” she said. “Companies that market these items are good businesses and all, but they may not be contributing to charity as you believe. You’ve just got to do your research.” Here are some tips for choosing the right pink merchandise this month: Know the rules. The pink ribbon symbol isn’t trademarked and can be used on nearly anything. Pink ribbons, pink packages and other marketing gimmicks do not mandate that companies give money from that product to any charity. Identify the charity that gets the proceeds. Some products vaguely say they donate a portion of their profit to charity. Watch out for nonspecific language on packaging that says money will go to “cancer charities” or “cancer research.” Be sure
you know which charity is benefiting. Understand how much gets donated. Research what percentage of your purchase or what portion of profits goes to the charity. Research the ch a r i t y. The Better Business Bureau’s Wise Giving Alliance, as well as the American Institute of Philanthropy’s Charity Watch, can help you discern legitimate charities from less wo rt hy groups. Responsible charities are well-established; file tax fo rms that give detailed info rmation about their officers, revenues and expenses; and don’t spend an unreasonable portion of their contri butions on solicitation or administrative costs. Confirm your favorite charity’s corporate sponsors. Most charities list their corporate sponsors on their websites so you can shop for items you know will benefit a good cause.
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Beware of cold-call solicitations. Along with pink-ri bbon merchandise, October often brings these out. Be cautious of charity solicitors who won’t answer your quest i o n s, or who emphasize an emotional appeal over the facts about the organization for which they’re soliciting. Beware of charities with names that are very similar to, but not the same as, familiar and trusted charities.
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Health, Mind & Body
Coping With Stress At The Office The workers of the world are working more. So says an annual study of employee benefit trends from MetLife. In 2010, 40 percent of employees admitted their workload had increased compared with the previous year. While there are many reasons that can account for a heavier workload at the office, heavy layoffs in countries across the globe has, in many instances, left those who weren't laid off with extra work. And companies might be surprised to know just how much this approach isn't wo rking. TheMetLife study also found that 68 percent of employees surveyed reported that the quality of their work had suffered and that fear of losing their jobs played a significant role in how well they did their jobs. While employees might not be able to quell their fears of one day being laid off, there are things they can do to reduce the stress that often accompanies such fears. Stress is a part of most professions and can even be a good motivator. However, when stress is prolonged or excessive, the results can be very unhealthy. Men and women with high stress levels are more likely to suffer from depression, anxiety and cardiovascular disease. When faced with
prolonged or excessive stress at the office, men and women can take the following approaches to avoid succumbing to stress. • Determine what is causing the stress. Stress triggers vary depending on the individual, so men and women who are coping with excessive stress should write down a nything that causes them a negative response, whether that response is physical, emotional or mental. After a week, sit down and look at the various things that triggered these negative responses. Choose one and wo rk to resolve it. Determine if there is a way this trigger can be avoided. Do this with each trigger one by one. It might not be possible to successfully address each trigger, but it's worth the try and it is likely that certain triggers can be successfully avoided. • Manage time effectively. One of the problems with an increased workload is the time in the day to complete that work does not simultaneously increase. This reality makes it easy to become overwhelmed with stress. But a few time management techniques can help. Prioritize certain tasks, ensuring projects that are time-sensitive get done ahead of those that aren't. When setting a schedule for work, be real-
istic. If a schedule isn't realistic, that will only cause more stress. • Maintain a personal life. Effectively managing stress at work involves having a personal life away from the office. All work and no play is a recipe for stress. No matter how big a workload awaits you at the office, be sure to make time for enjoyable activities away from work. Spend time with friends and family, plan a weekend getaway or simply relax at home. Such time, even if it's not as often as you might like, makes dealing with stress at the office that much easier to handle. • Remain physically active. Exercise is a great remedy for stress. In fact, the American Psychological Association notes that studies have suggested physically active people have lower rates of anxiety and depression than sedentary people. While research is ongoing, some researchers feel exercise enhances the body's ability to respond to stress. In addition, exercise seems to give the body practice at dealing with stress. While exercising, the body's physiological systems are forced to communicate with one another. These same systems must also communicate with one another when responding to stress.
Saturday | October 15 | 2011 Regular exercise helps the body communicate more efficiently, something that helps when the time comes to respond to stress. Stress at the office is likely always going to be a concern for working men and women. However, there are ways to effectively cope with stress no matter how daunting a workload might be..
Metro News Service
Heavier workloads have left many workers dealing with elevated levels of stress.
Saturday | October 15 | 2011
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Health, Mind & Body
What To Look For In An Elder Care Facility As men and women enter their golden years, many decide they can no longer maintain their homes and choose to downgrade to something smaller, be it an apartment or a condominium. For millions of others, health plays a significant role when deciding where to move when it's time to sell their homes. According to the AARP, slightly more than five percent of people 65 years and older reside in nursing homes, congregate care, assisted living, and board-and-care homes. Statistics Canada notes that by 2004-05, the most recent year for which statistics are available, one in 30 Canadians over the age of 65 were living in homes for the aged. Though no one plans to live in a nursing home, seniors and their families should at least know what to look for just in case. Determine Individual Needs Men and women researching potential living facilities might find it difficult to determine their specific needs. U n fo r e s e e n health conditions, for instance, might dictate which option is the best fit. Men and women who have a medical condition that requires routine monitoring will almost certainly want a skilled nursing facility. But those without medical conditions who need
help with simpler tasks of everyday life are likely to have those needs met by an intermediate facility. Some facilities provide both types of care, which can make transitioning from one to another much easier if or when that need arises. Facilities typically have intake planners on staff who evaluate each individual and determine which level of care is the best fit. Research Policies and Procedures Each facility should be ready and willing to share and discuss its policies and procedures with regards to residents. What is the procedure when a resident has a medical emergency? What if a resident finds a living situation unpleasant? What is the facility's philosophy regarding staff and resident interaction? What are the facility's hiring practices, including certification requirements, for its personnel? What is the ratio of staff to residents? Each facility should be able to answer these questions promptly and adequately. Those who can't should be checked off the list of residences to consider. Facility Ratings According to the AARP, recent research has shown that nonprofit nursing homes offer higher-quality care, better staff-resi-
dent ratios, and have fewer health violations than facilities managed by for-profit companies. Men and women researching facilities can visit Caring.com, an online resource for men and women caring for aging relative s. The Web site enables adults to compare nursing homes in their areas, including if a home is for profit or nonprofit, and the home's capacity. U.S. residents can even learn each facility's Medicare ratings, which are determined by examining the safety of the facility and its overall quality of care and a host of other factors. Get a Firsthand Account of the Facility Before choosing a facility for themselves or an elderly relative, individuals should spend some time at the facilities they're considering to get a firsthand account of what life at that facility is like. Observe the staff interactions with residents, including if they address residents with respect and patience. How do the current residents look? Are they unkempt and left to their own dev i c e s, or do they appear we l l groomed and are they encouraged to interact with other residents? Does the facility seem warm and welcoming, or is it antiseptic? The move to an elderly care facility is
often difficult and sometimes depressing, so each of the above conditions can carry significant weight when choosing a facility. Finding a nursing home or a similar facility for yourself or an aging relative is not necessarily easy. Men and women facing such a difficult decision should begin the process as early as possible to ensure they find the facility that is the best fit.
Metro News Service
A host of factors, including staff interaction with residents, should be considered when choosing an elderly care facility.
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Health, Mind & Body
Saturday | October 15 | 2011
Protect Skin From The Worst Weather Has To Offer Regardless of what season it is, skin seems to bear the brunt of weather's wrath. Whether it's the sun beating down in the dog days of summer or the wind whipping around and causing skin to crack when the weather starts to turn cold, skin is never fully safe from the elements. Each season poses its own unique challenges to skin, and this year figures to be no different. With fall and winter on the horizon, it's important for men and women to practice proper skin care in an effort to protect themselves from dry skin, which can be irritating and unsightly. Though an extra layer of clothing might hide dry, flakey skin from view, it won't do much to relieve the irritation and damage that result from severely dry skin. This fall and winter, consider the following tips to help the skin survive the woes of winter. • Take quick, temperate showers. It might feel good to get in from the cold and take a hot bath or shower, but this actually breaks down lipid barriers in the skin, potentially robbing the skin of moisture. In lieu of a long, steamy bath or shower, take a quick shower in warm water. • Moisturize every day. Moisturizers like O'Keeffe's Working Hands and O'Keeffe's
for Healthy Feet are designed to relieve dry skin irritation, particularly on those areas of the body that are troublesome during the winter months. Look for creams that contain water and glycerin that will help to draw moisture into the skin and stimulate the body's natural repair process. Moisturizers that are non-greasy, non-oil based and fragrance free tend to work the best to repair dry skin. Oil-based creams will actually repel water that would otherwise hydrate the skin causing further damage.
Men and women should also make moisturizing a part of their nightly routine before going to bed. Skin temperatures rise during sleep, resulting in increased circulation and healing, so be sure to moisturize each night before going to bed. • Continue to protect skin from the sun. The sun is just as strong in winter as it is during the summer, and winter sun can do significant damage to unprotected skin, especially when winter sun combines with snow glare. Use a moisturizer with SPF
Harsh weather can take its toll on the skin, especially for those who work with their hands. But a solution like O'Keeffe's Working Hands can restore even the most damaged skin in a matter of days.
throughout the winter, and apply it to both hands and face roughly 30 minutes before going outside. • Wear a winter wardro b e. Protective clothing like glove s, scarves and thick socks not only keep us warm through the winter, they also keep skin safe as well. Strong winter winds and below freezing temperatures can damage the skin significantly, so bundle up when going outdoors. And be sure to avoid wet socks and gloves, which can irritate the skin and cause itching and cracking, and might even result in the formation of sores. • S t ay hy d r a t e d . S t aying hy d rated is another skin care pointer people primarily, and incorrectly, associate with summer. But staying hydrated is just as important in the winter as it is during the summer. Staying hydrated is important for overall health. Men and women who enjoy caffeinated beverages like coffee and soda should know that caffeine is a diuretic that draws water out of the skin. So be sure to counter caffeine consumption by drinking plenty of water. More information is available at www.okeeffescompany.com.
Metro News Service
Saturday | October 15 | 2011
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Health, Mind & Body
Did you know?
Possible causes of acid reflux Experts say that certain lifestyle factors, including diet, may only be small components of why people experience acid reflux. All too often people who routinely have acid reflux, commonly known as heartburn, blame the chili dog they ate at lunch or the spicy fajita platter for their bout of discomfort. Although foods can play a role in occasional heartburn incidences, chances are those who get heartburn on a regular basis can thank an anatomical or medical condition. Acid reflux is medically classified as GERD, or gastroesophageal reflux disease. At the entrance to the stomach is a ring of muscle that closes after food passes from the esophagus to the stomach so that digestion can begin. If this ring -known as the lower esophageal sphincter (LES) -- doesn't close fully or opens too often, acids in the stomach can rise into the esophagus. This is what causes the feeling of burning in the chest. Regurgitated acid may also collect at the back of the throat. There are a number of reasons acid reflux can occur, and food is just one of them. Here are some of the main culprits behind heartburn. • Pregnancy: Elevated hormones in the
body can cause trouble with the LES. Furthermore, increasing pressure in the abdomen from a growing baby and uterus can force stomach acid to rise above the LES. Symptoms typically subside once the baby is born. • Overweight and obesity: Being overweight or obese can put pressure on the abdominal region. Losing weight may help alleviate acid reflux. • Hiatal hernia: This is a stomach abnormality in which the upper part of the stomach and the LES rise above the diaphragm, or the muscle that separates the chest from the stomach. Surgeries can help repair this condition. • Gastroparesis: This occurs when the stomach takes too long to empty contents into the small intestines. The rationale is that if acid is left sitting in the stomach, it can eventually rise up into the esophagus. • Medication: Certain medications have acid reflux listed as a side effect. It's worth the effort of researching side effects and discussing them with your doctor if you are normally prone to heartburn for other reasons. Even some over-the-counter medications, including aspirin, ibuprofen or muscle relaxers, can relax the LES and let acid
leak out. If acid reflux is suspected, a doctor can perform a series of tests to examine the esophagus and see if damage from stomach acid is occurring. There are medications called proton pump inhibitors or H2 blockers that will limit the production of stomach acid. Lifestyle changes, like eating smaller meals more frequently, remaining upright after eating, not consuming large meals before bedtime, and limiting troublesome foods are other strategies.
Metro News Service
Acid reflux is often a result medical or anatomical conditions rather than diet.
The history of Cardiopulmonary Resuscitation dates all the way back to 1740. Back then, the Paris Academy of Sciences officially recommended mouth-tomouth resuscitation for drowning victims. However, CPR as we know it today involves more than just mouth-to-mouth resuscitation. Chest compressions are now an important part of performing CPR, but it was not until 1891 that Dr. Friedrich Maass performed the first documented chest compression in humans. What's more, the first successful use of external chest compressions in human resuscitation did not occur until 1903. Even then, it was not until more than half a century later that CPR was developed. In 1960, the American Heart Association began a program to acquaint physicians with close-chest cardiac resuscitation. Three years later, after cardiologist Leonard Scherlis started the American Heart Association's CPRCommittee, the association formally endorsed CPR as a means to saving live s. N owa d ay s, the American Heart Association reports that effective bystander CPR, when provided immediately after sudden cardiac arrest, can double or triple a victim's chance of survival.
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Health, Mind & Body
Saturday | October 15 | 2011
Shedding Light On 'The Biggest Disease No One Has Ever Heard Of' Allison Moore, founder of the Hereditary Neuropathy Foundation (HNF), has made it her life's mission to educate people about a neurological condition known as CMT after experiencing sudden-onset CMT in 1997. The disease was triggered from a chemotherapy drug in her cancer treatment. A new federal grant issued by the Centers for Disease Control and Prevention will now enable Moore and her HNF associates to push the boundaries on awareness and research surrounding CMT through several initiatives. CMT is a progressive disease that deteriorates the nerves in the hands, feet, legs, and arms. Patients may develop muscle deformities that impair movement and can necessitate the use of everything from leg braces to wheelchairs. Until now there has been little discussion of CMT and doctors have been lax in diagnosing the disease early -- part i c u l a rly because they have been in the dark. "Many people don't know how to deal with CMT because they know nothing about it," says Moore.
The new grant has paved the way for the creation of The National CMT Resource Center (Help4CMT.com) among other progra m s. This comprehensive online resource fills the gap in CMTadvocacy and information dispersement by being the first fo rum to connect individuals, doctors, researchers, and the general public in a unique way. The site offers a selection of resources, info rmation and educational/training materials on CharcotMarie-Tooth Disease and the latest options for symptom management. It can also serve as a way for those with the condition to connect to offer support and encouragement, or be put in touch with those who may offer assistance. From "Living With CMT" to a page for kids, The National CMTResource Center targets often underserved groups in disseminating information about a relatively unknown disease outside of its base of people affected. Although estimates say that around 2.6 million people worldwide have CMT and that it is the most common inherited neuropathy, knowledge of CMT on a global, eve n
national, scale is limited. Despite its similarity to the better-known multiple sclerosis, CMThas yet to have the same level of media chatter as some other more widely recognized causes. Apart from actress Julie Newmar (the original Catwoman) there have been few high-profile people to become the faces of the disease -- something that tends to "wake up" the public. Thanks to the CDC grant, The National CMTResource Center is set to change all that -- spreading the wo r d across the globe. The added bonus is that all of these resources are provided for free. Another offering made possible by the grant is the CMTand Disability School Outreach Program. This enables educators and children to learn about CMT and be mindful of individuals with the disease or other disabilities. Youth-geared information teach lessons on empathy. Plus the book, "Arlene on the Scene" serves to open the lines of communication about CMT or disability as part of inclusion education. "Through our School Outreach Program we offer educational materials and a live
author presentation aimed at increasing understanding of disability in a fun, interactive way," says Carol Liu, a member of HNF. "Our classrooms today are filled with a wide variety of strengths and needs, abilities and challenges. This calls for an increased understanding of disability and difference on the part of students." The grant is likely to open even more doors to help catapult CMTawareness all around the globe. More information can be found at Help4CMT.
Metro News Service
The foot of a person with Charcot-MarieTooth. The lack of muscle, a high arch, and claw toes are signs of the genetic disease.
Saturday | October 15 | 2011
Health, Mind & Body
Simple ways to reduce cancer risk Millions of people have had their lives touched by cancer. Whether dealing with their own diagnosis or that of a loved one, men and women often wonder what, if anything, they can do or could have done to prevent cancer from becoming a part of their lives. While cancer risk depends on a host of factors, some of which are beyond an individual's control, there are certain preventative measures men and women can take to reduce their risk of cancer. • Stop smoking. The Canadian Cancer Society estimates that smoking is responsible for 30 percent of all cancer deaths in Canada. In the United States, the Centers for Disease Control and Prevention note that smoking causes 90 percent of lung cancer deaths in men and nearly 80 percent in women. However, within 10 years of quitting, an ex-smoker's risk of dying from lung cancer is cut in half while the risk for other cancers, including cancers of the mouth, throat, larynx, and cervix, decreases as well. • Reduce alcohol consumption. In a study examining the relationship between cancer and alcohol consumption, researchers working with the World Health Organization found that daily consumption of roughly 50g, or less than two fluid ounces, of alcohol doubles or triples the risk for mouth, voice box and throat cancers compared with the risk in nondrinkers. Additional studies have shown a link between alcohol consumption and cancers of the liver and colon. What's more, no fewer than 100 studies hav e found an increased risk of breast cancer with increasing alcohol intake. Men and women should consult their physicians about what constitutes a healthy consumption of alcohol. • Be safe in the sun. Though a deep tan might look good, individuals must emphasize protecting their skin from the sun. Skin cancer is the most common form of cancer in the U.S., and exposure to the sun's ultraviolet (UV) rays plays a significant role in the development of skin cancer. When going out in the sun, apply sunscreen with a minimum sun protection factor, or SPF, of 15; wear loose fitting clothing and a protective hat, as many skin cancers happen on the face and neck; and always wear sunglasses, preferably those that provide UVA and UVB protection. • Maintain a healthy weight. Being overweight or obese brings forth a host of
potentially deadly side effects, not the least of which is increasing a person's risk for cancer. A report from the National Institutes of Health that examined being overweight and obesity in men and women found that carrying ex c e s s i ve weight substantially increases an adult's risk of getting breast, colorectal, endometrial (uterine), and prostate cancers. Healthy weight varies depending on the individual, so men and women concerned about their we i g h t should consult a physician about the best ways to lose weight and maintain a healthy weight. More information is available at www.cancer.ca or www.cancer.org.
Reducing alcohol consumption is one way men and women can reduce their cancer risk.
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Health, Mind & Body
Saturday | October 15 | 2011