Health Magazine - February

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Feb. 17, 2010 Vol. 5, No. 5

Publisher

Bob Williams Executive Editor

Gary Metro Editor

Cara Recine Advertising Director

Abby Hatfield

618-351-5024 • abby.hatfield@thesouthern.com Marketing

Brian Flath

618-351-5027 • brian.flath@thesouthern.com Art Direction/Design/Production

Rhonda M. Ethridge

rhonda.ethridge@thesouthern.com Circulation/Database Marketing Coordinator

Kathy Kelton 618-351-5049

Online Coordinator

J. C. Dart

jennifer.dart@thesouthern.com

INDEX OF Advertisers

The Southern Health Magazine is a monthly publication of The Southern Illinoisan. Contact us via mail at 710 N. Illinois Ave., Carbondale, IL 62901, or at PO Box 2108, Carbondale, IL 62902. Copyright 2008 by The Southern Illinoisan. The Southern Illinoisan (USPS 258-980) is owned by Lee Enterprises, Inc. of Davenport, Iowa. All rights reserved. For more information call 618-5295454 or 618-997-3356, or visit us online.

Dr. Daniel Brown ______________ 5 618-988-6034 Family Foot & Ankle Center _______ 9 618-942-3334 Heritage Woods of Benton _______ 7 618-439-9431

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COVER STORY EVERY ISSUE Cover Story Every Issue

710 N. Illinois Ave. Carbondale, Illinois 62901 618-529-5454 • 800-228-0429 fax 618-529-3774 www.thesouthern.com/health

FEB. 17, 2010 In This Issue Welcome!

Fitness that fits

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Tailor-made ways to stay active

Health News Upcoming Events Kids Health Don’t worry Pet Health Senior Health His Health Her Health

Hughes Dental Arts Centre ______ 10 www.southernilsmilecenter.com • 618-993-3100 Medicine Shoppe of Marion ______ 12 618-997-1393 Rehab & Care of Jackson County ___ 10 618-684-2136

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We’ve heard it before: Exercise and fitness are crucial to overall health. But sometimes, most times, getting into a fitness habit is easier said than done. We hope our cover story this month will help change that. Health Magazine writer Jodi Hawkins tells us that finding the right fitness program is the most important thing you can do. If you’re not doing something that fits your fitness level and your lifestyle, the chances that Metro you will continue are pretty slim, no pun intended! Years ago, I went to a yoga class. It was a one-size-fits-all class, and when I left I could barely walk because my injured back had been so twisted. That’s not the case today. The world of fitness has changed drastically, and almost anything you choose to do can be tailored to your needs, your time and how much money you have to spend on it. Don’t want to participate in a big gym setting? You don’t have to. Find a small class filled recine with people just like you. If you’re more competitive, look into fitness programs that encourage that, such as running, walking or tennis. The idea is to find something you enjoy, so it becomes a wonderful, rewarding part of your life instead of a dreaded chore. For ideas and help, see the story on Page 6. our secondary story, written by Joanna Gray, is all about how attitude affects your health and helps battle whatever health issues you might be facing. as the Dalai Lama said, “I find hope in the darkest of days, and focus in the brightest.” and from norman Vincent Peale: “Stay positive. Feel better. reflect on these words of wisdom from ancient and modern-day teachers on the value of taking a positive, hopeful attitude toward life.” read Joanna’s story and discover what you can do to feel better by changing your attitude. It begins on Page 8. Stay safe. Be well. – Cara recine

Comments and suggestions?

We look forward to hearing from you. Send an e-mail to HEALTH@thesouthern.com For the latest health and fitness news, pick up Tuesday’s Southern Illinoisan for Mind & Body news. Check out www.thesouthern.com/lifestyles for more features.

Tell your story and ask your questions at www. thesouthern.com/SIForums.

Shawnee Christian Nursing Center __ 7 618-942-7391 Southern Illinois Healthcare _____ 11 www.sih.net • 618-457-5200 Southern Illinois Psychiatry_______ 3 www.southernillinoispsychiatry.com • 618-998-0888

advertise in the Health Magazine! 618-529-5454

health news Migraine and depression might share genetic component New research shows that migraine and depression may share a strong genetic component. “Understanding the genetic factors that contribute to these disabling disorders could one day lead to better strategies to manage the course of these diseases when they occur together,” said Dr. Andrew Ahn of the University of Florida in Gainesville. “In the meantime, people with migraine or depression should tell their doctors about any family history of either disease to help us better understand the link between the two.” The study involved 2,652 people who took part in the larger Erasmus Rucphen Family study. All of the participants are descendants of 22 couples who lived in Rucphen in the 1850s to 1900s. Of the participants, 360 had migraine. Of those, 151 had migraine with aura, which is when headaches are preceded by sensations that affect vision, such as seeing flashing

Find all things health at www.thesouthern.com/healthblog lights, and 209 had migraine with no aura. A total of 977 people had depression, with 25 percent of those with migraine also having depression, compared to 13 percent of those without migraine. — American Academy of Neurology

Study examines calorie information from restaurants As a growing number of fast food and chain restaurants display the calorie content of their dishes on Web sites and menus, a study suggests some of this information may be unreliable. Researchers at Tufts University analyzed the calorie content of 18 side dishes and entrees from national sit-down chain restaurants, 11 side dishes and entrees from national fast food restaurants and 10 frozen meals purchased from supermarkets. They compared their results to the calorie content information provided to the public by the restaurants and food companies. On average, the calorie content information

provided by the restaurants was 18 percent less than the researcher’s calorie content analysis. Two side dishes exceeded the restaurant’s reported calorie information by nearly 200 percent. The calorie content information reported by packaged food companies averaged 8 percent less than the researchers’ analysis. If people use published calorie contents for weight control, discrepancies of this magnitude could result in weight gain of many pounds a year, according to study results. — Tufts University

‘Weekend effect’ makes people happier, regardless of jobs From construction laborers and secretaries to physicians and lawyers, people experience better moods, greater vitality, and fewer aches and pains from Friday evening to Sunday afternoon, concludes the first study of daily mood variation in employed adults that was published in the January issue of the Journal

of Social and Clinical Psychology. And that ‘weekend effect’ is largely associated with the freedom to choose one’s activities and the opportunity to spend time with loved ones, the research found. “Workers, even those with interesting, high status jobs, really are happier on the weekend,” says author Richard Ryan, a professor of psychology at the University of Rochester. “Our findings highlight just how important free time is to an individual’s well-being.” Ryan adds. “Far from frivolous, the relatively unfettered time on weekends provides critical opportunities for bonding with others, exploring interests and relaxing basic psychological needs that people should be careful not to crowd out with overwork.” The study tracked the moods of 74 adults, aged 18 to 62, who worked at least 30 hours per week. For three weeks, participants were paged randomly at three times during the day, once in the morning, the afternoon and the see health news / page 9

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Psychotherapy: • Individual • Group • Family • Grief Issues Other Related Psychiatric Services

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www.SouthernIllinoisPsychiatry.com Located at 112 Airway Drive Marion, Illinois 62959. Dr Naeem Quershi & Dr. Julie Handwerk & Auna Cearcy, APN & Gabe Martin PA-C William Donaldson PHD, Sallie Shramm LCPC, Rolland Perkins PA-C, Yolanda Gunzel LCSW, Laura Herzog LCPC,.

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upcoming events

Southern Illinois Workshops and Seminars

For a good cause American Red Cross blood drives, Southern Illinois

Feb. 17: 9 a.m.-3 p.m., St. Mary’s Good Samaritan Hospital, Mount Vernon; 12:45-5:54 p.m., american Legion Hall Chester; 2–7 p.m., St. Vincent DePaul Grade School, Cape Girardeau; 2-7 p.m., Mount Vernon Primary Center Feb. 18: 8-4 p.m., St. Mary’s Good Samaritan Hospital, Mount Vernon; 2-7 p.m., american Legion Hall, Baldwin Feb. 19: 8:30 a.m.-2:30 p.m., Marion High School Feb. 21: 9 a.m.-1 p.m., our redeemer Lutheran Church, Marion Feb. 22: 9 a.m.-2 p.m., Zeigler-royalton High School, Zeigler; 3:30-5 p.m., First Baptist Church, Golconda Feb. 23: 9 a.m.-5 p.m., SIH Systems office, University Mall, Carbondale Feb. 26: 10 a.m.-2 p.m., SIUC Student Center; 10 a.m.-3 p.m., Herrin Hospital March 2: 2-6 p.m., Faith Lutheran Church, Mount Vernon March 4: 1-6 p.m., Washington County Hospital, nashville March 8: 2-6 p.m., Meadowbrook Christian Church, Mount Vernon; 2-6 p.m., Bethel Grade School, Mount Vernon March 15: 12-6 p.m., Fellowship Baptist Church, Vienna March 17: 9 a.m.-3 p.m., St. Mary’s Good Samaritan Hospital, Mount Vernon

Conferences and Workshops Culture Change and Quality of Life for LTC

When: 1-3 p.m. Thursday, Feb. 25 Where: Carterville Community Center Information: Todd Shackelford, assistant director for the West Central agency on aging in Quincy, will present. Shackelford is also a member of the Illinois Pioneer Coalition Board of Directors and has been on the planning committee for the Pioneer Coalition Summit.

Senior Heath and Information Fair

When: 8-11 a.m. Wednesday, March 17 Where: rolland Lewis Building, Veteran’s Park, Mount Vernon Information: 618-241-8567 More than 20 businesses, organizations and Crossroads Hospital departments gather to do screenings, give information and answer questions. Door prizes awarded.

Southern Illinois Men’s Conference

When: 7 a.m.-1:30 p.m. Saturday, March 20 Where: John a. Logan College Pre-registration: required by March 12 Information: 618-985-2828 ext. 8604 or 618-985-9210 or online at www.SIMensHealth.org. Learn about health issues that affect you and your family. Conference includes breakfast and lunch, keynote panel discussion “The Doctor is In,” featuring physicians Brian McElheny, Larry Jones, Sam Stokes III and Gemilo resaba; health screenings and exhibits; grand prize giveaways; and fun with Black Diamond Harley-Davidson.

When: 6-8 p.m. Thursday, Feb. 18 and 3-5:30 p.m. Wednesday, March 17 Where: Memorial Hospital of Carbondale Registration: SIH Physician referral and Event registration Center, 866-744-2468 Learn the benefits that breastfeeding provides to both baby and mother. a certified lactation consultant will share information and give suggestions to help get breastfeeding off on a good start. Free.

Saturday Morning Yoga

When: 9-10:30 a.m. Saturday, Feb. 20, 27 and March 6, 13 Where: one o one Yoga, Carbondale Registration: Shanti Miller 618-457-7896 This yoga class cultivates the positive mind and heart already embodied in and through yoga practice. Learn precise alignment of the body and coordination of movement with the breath while exploring and expressing the deeper attitudes of the poses from the inside out. $12 drop-in price. Packages available at discounted price.

Saturday Childbirth Class

When: 9 a.m.-1:30 p.m. Saturday, Feb. 20 and 27 Where: St. Elizabeth’s Hospital, Belleville Registration: 618-234-2120 ext. 2300 Classes teach relaxation techniques, controlled breathing, offer pain control options as well as an introduction to inductions and Caesareans. The class includes a discussion of infant care and a hospital tour of labor and delivery, postpartum and nursery. Comfortable clothing is recommended for participants. Call for more information and fee schedule.

Evening Childbirth Class

When: 6:15-8:45 Wednesdays, Feb. 24 and March 3, 10, 17, 24 and 31 Where: St. Elizabeth’s Hospital, Belleville Registration: 618-234-2120 ext. 2300 Classes teach relaxation techniques, controlled breathing, offer pain control options and an introduction to inductions and Cesareans. Cass includes a discussion of infant care and a hospital tour of labor and delivery, postpartum and nursery. Comfortable clothing is recommended for participants. Call for more information and fee schedule.

Grandmother’s Coffee Break

When: 6:30 p.m. Tuesday Feb. 23 and March 2, 9 and 16 Where: Christian Covenant Fellowship Church, Carterville Registration: 618-549-0721 ext. 65291

SIH Mended Little Hearts

SIH Life with Baby

I Lost a Child Support Group

When: 6-8 p.m. Monday March 1, 8 and 15

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SIH Breastfeeding Basics Class

When: 7-8:30 p.m. Thursday, Feb. 25 Where: Memorial Hospital of Carbondale Registration: SIH Physician referral and Event registration Center, 866-744-2468 This special class is for the proud grandmother-tobe. This class is meant to provide some of the latest recommendations for infant safety, feeding, sleeping and more.

Classes, Seminars and Events

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Where: Memorial Hospital of Carbondale, Conference room C Registration: Stephanie Hill 618-318-2863 Mended Little Hearts connects families in crisis with other parents who have survived the shock of learning a child has a heart problem, navigated the maze of medical decisions and procedures and mapped out a plan for the future. The group meets the fourth Thursday of every month at 6 p.m. Free.

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Where: Memorial Hospital of Carbondale Registration: SIH Physician referral and Event registration Center 866-744-2468 MHC continues to empower parents by offering an opportunity to gain knowledge and comfort with baby basic care. Prospective parents are asked to bring a baby doll and receiving blanket to the class. Free.

Understanding Heart Failure

When: 10:30-11:30 a.m. Tuesday, March 2 and 9 Where: Western Baptist Hospital, Paducah Registration: 270-575-2918 a physician will speak about heart failure, its causes and treatments. a pharmacist will explain what various medications are and why they must be taken a certain way. The dietician will help clear the confusion about diet. and a nurse will help put it all together. Class is free. Pre-registration is required.

SIH Southern Illinois Parkinson’s Support Group

When: 1 p.m. Wednesday, March 3 Where: SIH complex, University Mall Registration: 618-684-4282 For Parkinson’s disease sufferers and their family, friends or caregivers. Free.

SIH Epidural Class

When: 7-8 p.m. Wednesday, March 3 and 17 Where: Carbondale Memorial Hospital Registration: SIH Physician referral and Event registration, 866-744-2468 a video presentation will provide expectant mothers information about the procedure, benefits and risks of epidural pain relief during childbirth. Q and a with anesthesia representative. Because of the size and nature of this class children should not attend. This class is required for those planning to have the option of epidural anesthesia for childbirth.

SIH Prepared Childbirth Course

When: 6-8 p.m. Thursdays, March 4-april 1 and 9 a.m.4:30 p.m. Saturday, March 6 Where: Memorial Hospital of Carbondale Registration: SIH Physician referral and Event registration Center, 866-744-2468 Mothers and fathers will prepare both mentally and physically for participation, sharing and individual satisfaction in pregnancy, labor, birth and introduction to parenthood. reservations required.

Stroke and Head Injury Support Group

When: 2-3:30 p.m. Thursday, March 4 Where: Herrin Hospital, Conference room 1C Registration: Casey nelson, MSW, LSW, 618-942-2171 ext. 35312

St. Elizabeth’s Breastfeeding: Fundamentals and Practical Problem Solving When: 6:30-9:30 p.m. Thursday, March 4 Where: St. Elizabeth’s Hospital, Belleville Registration: 618-234-2120 ext. 2300 Taught by a registered nurse and certified lactation counselor, the class provides information on preparation for feeding, feeding techniques and common concerns. Class open to expectant and new mothers. Call for information.

Women with Hope

When: 10 a.m. Saturday, March 6

Where: The Breast Center, University Mall, Carbondale Registration: 618-521-3915 or email womenwithhope2000@yahoo.com.

Western Baptist Sibling Class

When: 4:30 p.m. Monday, March 8 Where: Western Baptist Hospital, Doctor’s office Building 2, atrium Classroom Registration: 270-575-2229 This class helps prepare children ages 2 to 9 for the arrival of a new brother or sister.

Crossroads Community Hospital Brown Bag Lunch: Respiratory Services

When: noon Tuesday, March 9 Where: CCH Conference room, Mount Vernon Registration: 618-241-8567 respiratory services are presented by Jennifer Ice. There are many ailments that are interlinked with breathing. Find our about signs and symptoms and how they are treated. reservations required.

Western Baptist Hospital Diabetes Class

When: 1-4 p.m. Tuesday, March 9 and Thursday, March 11 Where: Western Baptist Hospital, Paducah Registration: 270-575-2918 all classes are led by Kathy West, Western Baptist Hospital’s certified diabetes educator, and follow the american Diabetes association (aDa) guidelines. Classes are free. registration is suggested.

Western Baptist Prepared Childbirth Class When: 5-8 p.m. Tuesday, March 9 and 16 Where: Western Baptist Hospital, Doctor’s office Building 2, Meeting room a-B Registration: 270-575-2229 Designed for expectant parents in second or third trimester.

Western Baptist Prepared Childbirth Refresher Class

When: 5-8 p.m. Tuesday, March 9 Where: Western Baptist Hospital, Doctor’s office Building 2, Meeting room a-B Registration: 270-575-2229 Class designed for families expecting their second child or more.

Western Baptist Hospital Pediatric Family and Friends CPR Class When: 5-8 p.m. Tuesday, March 9 Where: Western Baptist Hospital, Paducah Registration: 270-575-2723 Class teaches techniques for infants and children, from birth through 8 years of age. The cost is $10, or free if having your baby at WBH.

Ostomy Support Group

When: 3-4 p.m. Thursday, March 11 Where: Herrin Hospital, Conference room 1C Registration: 618-942-2171

Western Baptist Hospital Breastfeeding Classes When: 9-11 a.m. Saturday, March 13 Where: Western Baptist Hospital, Doctor’s office Buildling 2, atrium Classroom Registration: 270-575-2229 Class helps expectant mothers prepare for the breastfeeding experience. Free.

kids health Global study: Few gender differences in math abilities

Study: Environment plays key role in reading skills

Best fluoride levels determined for toothpastes

Girls around the world are not worse at math than boys, even though boys are more confident in their math abilities, and girls from countries where gender equity is more prevalent are more likely to perform better on mathematics assessment tests, according to a new analysis of international research. “Stereotypes about female inferiority in mathematics are a distinct contrast to the actual scientific data,” said Nicole ElseQuest, Ph.D., a psychology professor at Villanova University, and lead author of the meta-analysis. “These results show that girls will perform at the same level as the boys when they are given the right educational tools and have visible female role models excelling in mathematics.” The results are reported in the latest issue of Psychological Bulletin, published by the American Psychological Association. The finding that girls around the world appear to have less confidence in their mathematical abilities could help explain why young girls are less likely than boys to pursue careers in science, technology, engineering and mathematics.

While genetics play a key role in children’s initial reading skills, a new study of twins is the first to demonstrate that environment plays an important role in reading growth over time. The results give further evidence that children can make gains in reading during their early school years, above and beyond the important genetic factors that influence differences in reading, said Stephen Petrill, lead author of the study and professor of human development and family science at Ohio State University. “We certainly have to take more seriously genetic influences on learning, but children who come into school with poor reading skills can make strides with proper instruction,” Petrill said. “The findings support the need for sustained efforts to promote reading development in children that take both genetic and environmental influences into account.” While other studies have shown that both genetics and environment influence reading skills, this is the first to show their relative roles in how quickly or slowly children’s reading skills improve over time.

Everyone who has ever seen a toothpaste commercial knows that fluoride is the ingredient that helps fight tooth decay, but a new review has determined exactly how much fluoride is best in toothpastes for children. For optimal prevention of cavities in children older than 6, toothpastes should contain at least 1,000 parts per million of fluoride. Preventing cavities can help reduce the need for extensive and costly dental treatments, including extractions. The levels for fluoride in children’s toothpastes have never undergone a systematic evaluation before, said review co-authors Helen Worthington, Ph.D., and Anne-Marie Glenny, Ph.D. Worthington is a professor of evidencebased care and Glenny is a senior lecturer in

— American Psychological Association

South

Researchers pinpoint best time to toilet train Researchers at The Bristol-Myers Squibb Children’s Hospital (BMSCH) at Robert Wood Johnson University Hospital (RWJUH) and UMDNJ-Robert Wood Johnson Medical School (UMDNJ-RWJMS) have completed a study that pinpoints the period between 24 and 32 months of age as most effective time frame for parents to begin toilet training lessons with their children. Additionally, the study indicates that the timing appeared to matter more than the specific training method used. The results were published in the Journal of Pediatric Urology. Researchers observed 150 children divided into two groups, which included children between the ages of 4 and 12 who had experienced some form of urge incontinence. They determined that children within the group who received toilet training after 32 months of age showed more incidences of bed-wetting, day-wetting and other urge incontinence issues.

— Health Behavior News Service

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n Illinois Po r e

atry di

— Journal of Child Psychology and Psychiatry.

evidence-based oral health at the University of Manchester School of Dentistry in England.

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Do You Suffer From...

Diabetes Heel Spurs Nail Fungus Bunions Flat Feet

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Corns & Calluses Ingrown Nails Warts Hammer Toe Ankle Pain

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(618) 988-6034 Dr. Daniel R. Brown Dr. David Dickinson

— Robert Wood Johnson Medical School

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Fitness Tailor-made ways to stay active

that fits

BY JoDI HaWKInS ver wonder why so many people cringe at the mere mention of exercise? Are you one of them? Many of us have a tendency to view working out as just plain working. We come up with every excuse in the book to get out of doing it, including lack of energy, time, money and motivation. Some who start a workout routine give up when they don’t see the desired results fast enough. But, believe it or not, there is a way to make exercise effective and even enjoyable. It all starts with adopting a fitness plan that best suits your individual lifestyle. After all, there is no “onesize-fits-all” approach to getting or staying in shape. “Fitness is such a personal experience,” says Kitrina Hunter, owner of In Sync Mind Body Therapy Center in Carbondale. “Each person must determine what works for them.” The key to creating your ideal fitness plan is to first consider some important factors, beginning with your present physical condition. That’s why it’s best to get your doctor’s approval beforehand. Then focus on some other areas.

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Affordability

With the economy in a state of constant instability, it’s not unusual to find our budgets getting tighter by the day. Everyone is looking for ways to save money, but fitness can be surprisingly cheap. “The most inexpensive routine is one that uses body weight only as the resistance, like push ups, pull ups, squats, etc.,” said Robyn Adams, physical therapist and supervisor at Rehab Unlimited at Herrin Hospital. Adams suggests using household items as weights, such as cans of soup, soda bottles or bags of dried goods, like rice or beans. “Self-care is priceless,” said Stephanie Goldstein, certified integrated wellness coach at In Sync. “Stress-reduction techniques, once learned, are cheap and invaluable. The more time and energy you focus on keeping yourself healthy today, the less financial burden your

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body will be in the future.” She further explains that feeling better about exercise can be as simple as changing the way we talk about it. For example, she suggests focusing more on movement instead of exercise. “Movement includes walking from the car to the grocery store or to the mailbox,” Goldstein said. “It also includes dancing, gardening and caring for children.” This region has an abundance of opportunities to beef up activity levels without feeling like you’ve just finished a long list of chores. With so many nearby areas of natural beauty and ongoing recreational events, fitness can easily be made fun. “We’re so lucky to live in Southern Illinois, surrounded by free and beautiful walking, hiking, and biking trails,” Goldstein said.

Motivators

No matter how you slice it, fitness goals are rarely, if ever, met without motivators. For some, it’s as simple as wanting to get their money’s worth for equipment or club memberships. Others are driven by the need for things like weight loss, stamina, flexibility, balance, pain relief, better circulation or stress reduction. Many specialists suggest figuring out what drives people to stay active and then continue using those motivators to keep the fitness fires burning. “The most important part of the exercise habit is to make it part of your life, not something you have to do,” said Dr. Jon Humphrey, assistant professor at SIU Family Medicine Practice & Residency in Carbondale. “When exercise is as much a part of your life as eating and sleeping, it becomes second nature.” So how can exercise become a habit? It helps to avoid boredom with chosen activities. “Don’t do the same workout every day,” Adams warned. “Find a couple of activities, games, videos or machines that you enjoy and create a rotation of them so that you incorporate some variety into your structure.” “Read fitness magazines,” suggests Leslie

Feb. 17, 2010

Samples, personal trainer from World of Fitness in Herrin. “They’re a great source of both information and inspiration and can help remind people of why they wanted to get fit in the first place.” “For those inclined to do it, entering a competitive event also keeps the motivation up,” Humphrey said. “This could be just finishing a 5K, not necessarily winning the competition.”

Class act

If being surrounded by fellow fitness strivers sounds like a helpful way to get in shape, you may be ready to join a gym. Signing a membership agreement could be the way to go. However, if committing to a long-term contract isn’t feasible, ask about shorter options or consider enrolling in an exercise class. Many are offered through area colleges and recreation centers. “I think classes are great for those individuals who like the social aspect of exercising in groups,” Adams said. “This gives them an outlet to socialize while also doing something good for themselves.” Even better are the odds of maintaining a fitness plan when it comes with plenty of company. “It’s proven that people who work out in groups stick to their routine longer than those who don’t,” Samples said. When seeking a gym or health club, Pam Hall, a certified personal trainer at World of Fitness, suggests considering certain factors. For example, are the hours of operation and location convenient? Is orientation available for new members to ensure that they’re given guidance on the proper way to use equipment? Is it a clean and comfortable environment with a friendly, well-trained staff? Can they try the facility before actually buying a membership? “That way, it allows someone to try it and make sure they’re going to like it and feel comfortable there,” Hall said. “You also want to try a facility during the time when you’re most likely going to go.”

JoDI HaWKInS / For HEaLTH MaGaZInE Physical therapy assistant nickie Branson helps a patient with balance while playing Wii Boxing at Herrin Hospital’s rehab Unlimited. above: Stephanie Goldstein (left) shows Molly Edwards-Britton some Hatha Yoga positions at In Sync Mind Body Therapy Center in Carbondale. Sometimes it’s helpful to try exercising with others as well as getting some one-on-one training. Goldstein offers six group Hatha Yoga classes each week, ranging from gentle beginner to all levels of restorative yoga. She also works with students in both group and individual settings. “Many students enjoy coming to group classes first to develop their own body awareness and work with me in private to deepen their practice or focus on special needs,” she noted.

Home bodies

Even though experts often advise working out with others for motivation and accountability, some still prefer to make it a solo act. The idea of exercising in the comforts and privacy of home appeals to many people, especially in cold weather. A great way to get in more indoor activity is by using fitness videos or games. One of the

most popular in-home fitness videos is Wii Fit developed by Nintendo. Divided into four fitness categories — yoga, strength training, aerobics and balance — this system offers a variety of fun activities, such as boxing, skiing, tennis and snowboarding. For more traditional fitness videos, check out what’s available at your local library or video rental store first. Use them for a trial period to see if they meet your expectations and seem enjoyable enough to use frequently. Look for videos that include warm up and cool down segments, as the American Council on Exercise recommends, and make sure your home provides enough space to work out safely. Humphrey, who also sees patients at the Miners Clinic in West Frankfort, adds that home routines involving walking, jogging or biking is easy and less expensive. “This can include leg work using stairs or simple squats, abdominal work with crunches, or chest and back exercises using furniture such as chairs,� Humphrey said.

Factoring in illness

At some point, pain becomes a real problem for staying active. Everything from a sprained ankle to the most relenting forms of arthritis can make exercise feel like adding insult to injury. Many people who suffer from chronic pain conditions think of exercise as hindering instead of helpful. However, the Arthritis Foundation says choosing the right exercise can ease osteoarthritis pain and stiffness without causing more damage to joints. After getting the green light from your doctor, the foundation suggests starting with flexibility or stretching exercises for easier movement, like Tai Chi or Pilates. The AF also provides guidelines for aerobics, walking and bicycling, as well as strengthening and water exercises. When moving up into resistence exercises, remember that high-intensity workouts with heavy weights are generally not a good idea for pain prevention.

“I typically tell a patient I would rather see light weight with a higher number of repetitions to help build endurance, which can be carried over into more functional activities of daily living,� Adams said. People with asthma should also be choosy when selecting ways they stay active. Athletes with this condition should especially practice only certain sports. The American Fitness Professionals & Associates reports that sports involving short bursts of activity interspersed with short periods of rest make great activities for asthmatics. Some examples include team sports like football, softball or volleyball and yoga or Pilates.

Researchers claim swimming is the best choice for asthmatics because the required breathing rarely causes chest tightness. Asthma attacks may also be avoided by not exercising in dry, cold air. Yoga, in particular, serves as an ideal activity for other physically challenged groups. “I always recommend a combination of gentle beginning or restorative yoga to first-time yoga students or practitioners returning after illness, injury or pregnancy,� Goldstein said. “With a consistent yoga practice, one can expect improvements in strength, stamina, flexibility, structural alignment, mental focus and control, efficient breathing and joint health, just to name a few.�

Getting physical activity into your daily life Fitting some form of activity into each day can be done in nearly any setting. The following is a partial list of tips, provided by the American Heart Association, for incorporating more movement into your lifestyle.

At home • Do housework yourself instead of hiring someone else to do it. • Work in the garden or mow the grass. Using a riding mower doesn’t count! Rake leaves, prune, dig and pick up trash. • Go out for a short walk before breakfast, after dinner or both! Start with 5-10 minutes and work up to 30 minutes. • Walk or bike to the corner store instead of driving. • Walk the dog. • Park farther away at the shopping mall and walk the extra distance. Wear your walking shoes and sneak in an extra lap or two around the mall. • Stretch to reach items in high places and squat or bend to look at items at floor level. • Keep exercise equipment repaired and use it.

Welcome Home!

We are pleased to be able to offer adults 65 and older a wonderful residential alternative to a nursing home or to struggling alone at home.

At the oďŹƒce • Walk down the hall to speak with someone rather than using the telephone. • Take the stairs instead of the elevator. Or get off a few floors early and take the stairs the rest of the way. • Walk while waiting for the plane at the airport. • Stay at hotels with fitness centers or swimming pools and use them while on business trips. • Participate in or start a recreation league at your company. • Form a sports team to raise money for charity events. • Join a fitness center or Y near your job. Work out before or after work to avoid rush-hour traffic, or drop by for a noon workout. • Schedule exercise time on your business calendar and treat it as any other important appointment. • Walk around your building for a break during the work day or during lunch.

At play • Plan family outings and vacations that include physical activity (hiking, backpacking, swimming, etc.) • Play your favorite music while exercising, something that motivates you. • Take dancing lessons or hit the dance floor on fast numbers instead of slow ones. • Join a recreational club that emphasizes physical activity. • When golfing, walk instead of using a cart. • Play singles tennis or racquetball instead of doubles. • At a picnic, join in on badminton instead of croquet. • At the lake, rent a rowboat instead of a canoe.

• Private Apartments • Help with Medications • Companionship and Activities

• Personal Assistance • Meals, Housekeeping and Laundry • Affordable for all incomes

Arrange a personal visit today! &DOO 0RQD DW Feb. 17, 2010

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Don’t worry. Be healthy. A positive attitude and spirituality promote better health BY Joanna Gray

I

s the light at the end of the tunnel a train roaring toward you, or is it the promise of a bright sunny day? Every day, we choose to take either a positive or negative attitude towards life. What you may not realize is that the direction of your thoughts can have either a positive or negative effect on your physical health. The good news is that you can change negative thinking and take a big step toward improving your health or coping easier with illness. Consistent worry, pessimism, and negative thoughts translate to daily stress, which, according to the Mayo Clinic, can manifest itself physically as headaches, back pain, upset stomach, high blood pressure, compromised immune system, disturbed sleep and, at its worst, heart disease, chest pain and heart palpitations. On the other hand, optimism and positive thinking can help people eliminate some causes of stress and provide many health benefits: reduced risk of death from heart disease, better resistance to the common cold, lower rates of depression, better psychological and physical well being, and ultimately a longer life span. Identifying activities that rejuvenate your mind, body, and spirit, as well as tapping into one’s spiritual beliefs, are proven ways to get started down a positive path.

Connecting mind, body, and spirit

For thousands of years, Asian medicine has explored the mind, body, spirit connection and how the quality of one’s thoughts, attitudes, and beliefs affect the flow of “chi,” or the vital physical life force of the universe, through the body. Practitioners of Asian medicine consider the flow of chi in the body as a primary force of health. When a person is consumed with negativity, the flow of chi energy is restricted or cut off. When that happens, a “contraction” occurs physically, mentally, emotionally, and spiritually, and the body suffers. “When a car is out of gas, it can’t run, and in the same way when we’re in a state of contraction we

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shut ourselves off from the flow of chi,” said Leigh Wolf, a practitioner of Asian medicine and licensed acupuncturist at Heartland Center for Acupuncture in Makanda. “When the flow of the vital life force is blocked by worries and stressors, the body gives us symptoms as a red flag or barometer for a need,” Wolf said. “And the symptoms themselves can be a problem. If I have a heart attack, that is a symptom of an underlying need, but in the moment I’m going to go to the hospital and get some care because that’s a life-saving measure. But in the long run, the underlying deeper need has to be met as well.” Another type of energy healing, Biodynamic Craniosacral Therapy, also probes beyond physical symptoms to promote the well being of mind, body, and spirit. As Lisa Bauman, a Biodynamic Craniosacral Practitioner in Wauconda, explained, Biodynamic Craniosacral practitioners work from what is called Practitioner’s Neutral, a place of deep stillness in which the practitioner is able to listen to the natural rhythms, observe health and support the intelligence that runs the client’s body. This therapy, incorporating a very light touch on the patient’s body, liberates the inherent life force by removing blocks created by stress, injury or trauma that are held within the body. The increased life force allows disease to be replaced by the natural tendency of health. “While I have personally and professionally experienced the benefits of positive thinking and spirituality, they are not required for clients to receive benefit from craniosacral work,” Bauman said. ”However, the thought processes of craniosacral clients often shift and become clearer. Clients may become aware of negative or limiting patterns and decisions from long ago that they have unknowingly allowed to run their lives. This new awareness allows clients the opportunity to change, and to replace negative and limiting patterns with positive thinking. “Thinking about something gives it energy and starts the process of n

Feb. 17, 2010

a person’s personality and interests. Drawing strength from one’s religious or spiritual beliefs can work for some people, while others may find that exercise, spending time in nature or practicing yoga or meditation helps them reduce stress. For everyone, however, Wolf said that the first step is to recognize when negativity is causing you to become contracted or shut down, and then take meaningful action to open yourself to the flow of energy. “I’ve learned that we have an opportunity in the midst of very active stress to remain open and flowing with energy instead of contracting and withholding,” Wolf said. “Nature gives us a beautiful lesson. There is the chaos of the hurricane, but the eye of the hurricane is completely still. There is PROVIDED the destruction of the tornado, but Laura Warfel, formerly of West Frankfort, the center of the tornado is still. It can attributes much of her success beating cancer to be like that with us, too. Life is chaotic her spiritual life. and crazy, and the more often we can drop into the stillness, we can tap into bringing it into your life,” Bauman the openness that brings peace.” said. ”It is important to think specifically about what is desired, Seeking a higher power what you actually want. For example, Tapping into one’s spiritual beliefs if you have an illness, don’t give is another way to keep a negative energy to the illness by thinking of attitude at bay, even in the face it. Think only of the desired health. of illness. Also, there is emerging What it looks like, what it feels like, evidence that prayer, meditation or and all that is possible. Positive simply thinking loving thoughts can thinking builds energy, opportunities, have a healing effect on the body. and actions that change lives.” For former West Frankfort resident

Finding stillness in the storm

Changing one’s thoughts in a positive direction isn’t easy in times with rising unemployment, financial stress, health insurance controversy, and worry about the security of our country. But being pessimistic will only make you feel worse. “In today’s busy world, we are on the go 24/7, and life doesn’t offer us a lot of reflection and time to rejuvenate,” Wolf said. “A big part of my work is helping my clients recognize ways that they can take the time to stop, destress and rejuvenate. I try to guide them to seek those things that give them peace.” Wolf noted that there are many ways that people can shift from a negative to a positive outlook, and many of those ways may be based on

Laura Warfel, her eye of the storm was her enduring faith in God and belief in the power of prayer when she was diagnosed with colon cancer in May 2009. “I prayed a lot about how to approach the situation and looked at it as a battle,” Warfel said. “I was either going to win it or lose it, and I never let fear overtake me even though I tend to be a fearful person.” Warfel, a writer who now lives in Park Forest, took three positive steps, two that were out of her comfort zone. Even though she is the type of person who rarely tells people when something is wrong, the first thing she did was ask for help, support and prayers from family and friends across the country. She also allowed people to help her, despite her preference to be independent and

fight her battles alone. “I knew I would not be able to do this alone,” Warfel said. “The next thing I did was to give everything over to God and let him show me what to do. There were times when I didn’t have a clue as to what to do, so I had to let God guide me.” In her experience in ministering in hospitals in Houston, south Texas and Southern Illinois, Sister Rachel Castillo, spiritual care manager at St. Joseph Memorial Hospital in Murphysboro, has encountered many people, like Warfel, who are able to handle illness in a much more positive way because they believe in God or a higher power, depending on their religion or beliefs. “Research in the traditional medical community has shown that quiet meditation and prayer or the comfort of being prayed for appeared to lower blood pressure, reduce stress hormones, lower the heart rate and have other beneficial effects,” Sister Rachel said. “Prayer is essentially a wish. Depending on what we believe, we send our wish to a god or a goddess or a good person who lives inside our mind or heart. What truly matters is that we’re thinking loving thoughts and wishing somebody well. And who cannot get some benefit from positive thinking when people are surrounding them with good wishes and hope?” After surgery, chemotherapy and a constant flow of prayers and loving thoughts from her support network, Warfel was deemed cancer free by her doctors in September 2009. She has been able to return to work as a marketing writer at Bible League International, go back to Jazzercise classes and take a long overdue vacation with her sister. Warfel calls her recovery a miracle and feels she has become a much stronger person because of what she has gone through. “I think in every situation, every day that we live, we have a choice to live in a positive way or a negative way,” Warfel said. “When you look at things in a negative way, you become your own worst enemy because you drain energy from yourself that you could be using to help yourself get well.”

senior health

pet health Six-month exams make sense Pets age seven times faster on average than people do. Most pets are adults by age 2, middle-aged by 4, and by age 7 many dogs, particularly larger breeds, are seniors. Because pets age so rapidly, health problems can occur in a short amount of time. Twice-a-year wellness exams provide two key benefits. First, they allow your veterinarian to diagnose, treat and prevent health problems before they become serious. Second, wellness exams are a great opportunity for you to ask the veterinary team about pet behavior, nutrition, flea and tick control, and other issues on a regular basis. Twice-a-year wellness exams can and do save lives. Be sure to schedule your pet’s six-month exam today. And use the Pet Age Calculator to determine your pet’s age in human years. — National Institutes of Health

Learn to recognize these subtle signs of sickness in cats and see a veterinarian, if problems persist: • Changes in sleep patterns • Changes in vocalization • Bad breath • Grooming less than usual or not at all • Gaining or losing weight • Refusing to eat • Eating or drinking more • Urinating or defecating outside of the litter box • Urinating more often or not often enough • Lethary and less playful behavior — Federal Drug Administration

If you pet’s veterinarian has prescribed medication for your pet, here are some questions you should ask: 1. Why has my pet been prescribed this medication and how long do I need to give it?

— Center for Veterinary Medicine

Preventing animal bites

Is your cat hiding something?

Medicines being prescribed? What to ask the vet

2. How do I give the medication to my pet? Should it be given with food? 3. How often should the medication be given and how much should I give each time? If it is a liquid, should I shake it first? 4. How do I store the medication? 5. What should I do if my pet vomits or spits out the medication? 6. If I forget to give the medication, should I give it as soon as I remember or wait until the next scheduled dose? What if I accidently give too much? 7. Should I finish giving all of the medication, even if my pet seems to be back to normal? 8. Could this medication interact with other medications my pet is taking? 9. What reactions should I watch for, and what should I do if I see any side effects? 10. When should I bring my pet back for a recheck? Will you be calling me to check on my pet’s progress, or should I call you?

Wild animals usually avoid people. They might attack, however, if they feel threatened, are sick, or are protecting their young or territory. Attacks by pets are more common. Animal bites rarely are lifethreatening, but if they become infected, you can develop serious medical problems. To prevent animal bites and complications from bites: • Never pet, handle or feed unknown animals • Leave snakes alone • Watch your children closely around animals • Vaccinate your cats, ferrets and dogs against rabies • Spay or neuter your dog to make it less aggressive • Get a tetanus booster if you have not had one recently • Wear boots and long pants when you are in areas with venomous snakes • If an animal bites you, give the wound prompt attention and clean it well. Get medical attention if necessary.

HIV/AIDS on the rise among older adults About 19 percent of all people with HIV/AIDS in the United States are age 50 and older. This number reflects a combination of people over 50 who have been recently diagnosed with HIV, as well as people who have been living with the virus for decades since improved treatments are helping people with HIV live longer. According to a 2005 Centers for Disease Control and Prevention report, individuals over 50 remain a relatively small segment of those at-risk group for sexually transmitted diseases, with four times as many HIV diagnoses occuring in people ages 25 to 44. However, by the end of 2007, approximately 131,742 Americans aged 50 and older were diagnosed with AIDS. But a confluence of conditions has created an environment for HIV to flourish in a traditionally low-risk, and therefore overlooked, population. There are approximately 72 million Baby Boomers (individuals born between 1946 and 1964) in the United States today. Americans who make it to age 65 will live longer on average than their counterparts in the industrialized world, and many will remain sexually active well into their golden years thanks to pharmaceuticals and other health technologies. Many older Americans come out of lengthy marriages or relationships and re-enter the dating scene. Some are uneducated about HIV/AIDS or have antiquated views about the virus. And a huge group of the over-50 crowd never got sexuality education in school.

evening. At each page, participants completed a brief questionnaire describing the activity in which they were engaged and, using a sevenpoint scale, they rated their positive feelings like

thesouthern.com/ health

Nutrient ‘cocktail’ appears to improve dementia symptoms A combination of three nutrients might help improve memory in Alzheimer’s patients by stimulating the growth of new brain connections (synapses), a new study shows. Uridine, choline and the omega-3 fatty acid DHA (all found in breast milk) are precursors to the fatty molecules that make up brain cell membranes, which form synapses. “If you can increase the number of synapses by enhancing their production, you might to some extent avoid that loss of cognitive ability” that occurs in Alzheimer’s patients, Richard Wurtman, a professor of brain and cognitive sciences at MIT, said in a news release. He conducted the basic research that led to this investigational treatment. In a clinical trial, 225 Alzheimer’s patients were given a cocktail of the three nutrients, along with B vitamins, phosopholipids and antioxidants. Patients with mild Alzheimer’s showed improvements in verbal memory.

— University of North Carolina at Charlotte

— U.S. National Institute on Aging

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happiness, joy, and pleasure as well as negative feelings of anxiety, anger, and depression. Physical symptoms of stress, such as headaches, digestive problems, respiratory ills, or low energy, also were noted.

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his health Experts issue warning on prostate hormone therapy

Depression interferes with African-American dads, sons

Men with prostate cancer and the physicians who treat them are being warned that the androgen-deprivation therapy (ADT) commonly used against the malignancy might increase the risk of heart attack and cardiac death. “There is a substantial amount of data demonstrating that ADT adversely affects traditional cardiovascular risk factors, including serum lipoproteins, insulin sensitivity and obesity,� according to an advisory published online Feb. 1 in Circulation by a group of experts from the American Heart Association, American Cancer Society and the American Urological Association. The warning is guarded, saying that risks have not been found in all studies. “But we think that physicians treating patients with localized and metastatic prostate cancers as well as patients ought to realize that there are significant risks associated with the use of hormone therapy,� said Dr. Otis Brawley, chief medical officer of the American Cancer Society. ADT reduces or eliminates the male hormones that can promote growth of prostate cancer. About one-third of all men with prostate cancer are given ADT, Brawley noted. “Many people underestimate the harm of hormonal therapy,� he said.

African-American fathers who do not live with their sons and who suffer from depression are less likely to spend time with them, according to a University of Michigan study. Dads who don’t live with their children can still have a positive impact in their kids’ lives, however, and treating their depression could help them play a more active and positive role in their lives, says U-M pediatrician R. Neal Davis, M.D., a fellow with the Child Health Evaluation and Research unit and a lead author in the study which appeared in a recent issue of Pediatrics. Researchers found that fathers with depressive symptoms were up to three times more likely to report lower levels of contact with their preteen sons. They also had less closeness, less monitoring of activities and higher conflict in relationships with their sons. The findings are significant because children who don’t have positive father involvement are at higher risk of mental health conditions, such as depression, and unhealthy behaviors such as smoking, alcohol use, drug use, sexual activity, and not taking recommended medicines.

Beer ingredient might ward o prostate cancer An ingredient of beer may someday help ward off prostate cancer, new animal experiments suggest. The compound in question, xanthohumol, is found in hops — the bitter flavoring agent in beer — and is known to block the male hormone testosterone, which plays a role in the development of prostate cancer. “We hope that one day we can demonstrate that xanthohumol prevents prostate cancer development, first in animal models and then in humans, but we are just at the beginning,â€? said lead researcher Clarissa Gerhauser, group leader of cancer chemoprevention in the division of epigenomics and cancer risk factors at the German Cancer Research Center in Heidelberg, Germany. The findings were presented recently at a conference of the American Association for Cancer Research in Houston. Xanthohumol is a flavonoid, a group found in many plants, fruits, vegetables and spices. Studies of xanthohumol have shown that it blocks estrogen by binding to its receptor, which may lead to prevention of breast cancer, the researchers say. It’s known that estrogen and testosterone receptors react in similar ways. For this study, Gerhauser’s team started with hormone-dependent prostate cancer cells and stimulated them with testosterone, which led to a massive secretion of prostate specific antigen (PSA). “When we treated the cells together with testosterone and xanthohumol, PSA secretion was inhibited, and this was dependent on the dose of xanthohumol,â€? Gerhauser said. In additional experiments, the researchers found that xanthohumol binds with the receptor, preventing it from producing PSA.

her health

Women’s Health Care Maintaining Body and Mind

Endometrial cancer: Often curable when caught early Postmenopausal women who experience vaginal bleeding should see a doctor promptly. Vaginal bleeding is a symptom that occurs early in the course of endometrial cancer, when the chance of a complete cure is the greatest. Even one drop of blood is abnormal in postmenopausal women. The endometrium is the inner lining of the uterus. Endometrial cancer develops when cells divide and grow abnormally, potentially invading other layers of the uterine tissue or even spreading beyond the uterus. Endometrial cancer, the most common uterine cancer, is most likely to occur between the ages of 50 and 70, although about 25 percent of cancer occurs in women between the ages of 40 and 50. The greatest single risk factor is being 30 pounds or more overweight. Obesity can raise the risk of endometrial cancer three to 10 times. Awareness of signs and symptoms can be critical. Women should see their doctor for any of these symptoms: • Vaginal bleeding or spotting after menopause or during the time around menopause. • A watery pink or white discharge. In postmenopausal women, this may precede bleeding by several weeks or months. • Heavy menstrual periods or bleeding between periods

in premenopausal women. • Pain in the lower abdomen or pelvic area or pain during sexual intercourse. While these symptoms don’t necessarily indicate endometrial cancer, evaluation is recommended. The initial diagnosis may include a physical exam, ultrasound imaging, biopsy or dilation and curettage, where the majority of the cells lining the uterus are removed with a scraping device and examined. — The Mayo Clinic

Wives of deployed soldiers suffer more disorders Wives of soldiers deployed to Iraq and Afghanistan are more likely to be diagnosed with depression, anxiety, sleep disorders and other mental health conditions than women whose husbands are not deployed, according to a new study by researchers at the University of North Carolina at Chapel Hill and the Uniformed Services University of the Health Sciences. The study, published Jan. 14, in The New England Journal of Medicine, examined medical records of the wives of active duty U.S. Army personnel, comparing those whose husbands were serving abroad with those whose husbands were not deployed. “This study confirms what many people have long suspected,” said Alyssa Mansfield, the study’s lead author,

who conducted the research as a doctoral student at the UNC Gillings School of Global Public Health and is now a research epidemiologist at RTI International. “It provides compelling evidence that Army spouses are feeling the impact of recent deployments to Iraq and Afghanistan. The result is more depression, more stress, more sleepless nights.” Understanding the scope of the problem can help the U.S. military better plan mental health prevention and treatment programs for the families of active duty personnel, she said. The study also may provide insight into families’ longterm medical needs. — National Institutes of Health

Women’s heart disease awareness still lacking Despite public awareness campaigns, almost half of all American women still don’t know that heart disease is the leading cause of death in women, new research finds. Even more concerning, only slightly more than half of women would call for emergency help if they were having heart attack symptoms, according to the latest survey for the American Heart Association’s Go Red For Women public awareness campaign. “We’ve made a lot of progress since 1997 (when the Go Red campaign first began), but we still have a long way to go,” said lead researcher Dr. Lori Mosca, director of preventive cardiology at New York-Presbyterian Hospital in New York City. For example, she said, “Only about half of women knew what heart attack symptoms are.” Results of the study are scheduled to be published in the March issue of Circulation: Cardiovascular Quality and Outcomes. Young women were more likely to believe that breast cancer was their biggest potential health threat. Thirty-four percent of women between the ages of 25 and 34 thought breast cancer was more of a threat than heart disease, compared to 22 percent of women 65 and older who felt that way. Other important findings from the new survey include: • Eighty-five percent of women said they had seen, heard or read about heart disease during the past year. • Only 53 percent of women said they would call 911 if they were having heart attack symptoms. • Just more than half of women said the biggest barriers to taking preventive steps against heart disease were family and care-taking responsibilities. — U.S. Department of Health and Human Services

Feb. 17, 2010

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