Healthy Hall Winter 2022

Winter 2022

ON THE COVER:

Gainesville Eye

A SUPPLEMENT OF

INTRODUCING...

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ON THE COVER: Gainesville Eye on healthy sight How aging adults can maintain a healthy weight 3 Metrics to know if exercise is working Resolutions inspired by trending health topics Foods that will push you past the post-lunch slump Various strategies that are vital for healhty eyes Receding vision after 40 is common

HEALTHY HALL, A PRODUCT OF THE TIMES 345 Green St. | Gainesville, GA 30501 770-532-1234 A Metro Market Media Inc. property Manuscripts, artwork, photography, inquiries and submitted materials are welcome. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording or by an information storage and retrieval system, without permission in writing from Metro Market Media Inc. Although every precaution is taken to ensure accuracy of published materials, Metro Market Media cannot be held responsible for opinions expressed or facts supplied by its authors. Healthy Hall reserves the right to refuse advertisements for any reason. Acceptance of advertising does not mean or imply the services or product is endorsed or recommended by Healthy Hall.

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SPONSORED CONTENT

Gainesville Eye M. Gillan Ritchie

Karen Pope

Gainesville Eye Associates has been providing knowledge and care for patients in the Gainesville community and surrounding areas since 1982. The practice is a multispecialty ophthalmology practice founded by Stephen J. Farkas, M.D. and Jack M. Chapman, M.D. The staff at the practice treat each patient with a personalized approach to support their vision needs over time. The practice's reputation depends on staff expertise and outstanding customer service support, and because of its prestige, there are now clinics throughout Northwestern Georgia and Western North Carolina. Gainesville Eye Associates has primary offices in Gainesville, Braselton, and Cornelia, and satellite locations in Blairsville, Clayton, Toccoa, Hiawassee, Ga., and the North Carolina communities, Franklin and Hayesville.

The staff members of Gainesville Eye Associates take pride in ensuring that each patient receives compassion, integrity, and empathy during their visits. There are four employees at the practice that have been there more than 20 years, and Gainesville Eye Associates would like to recognize those employees.

KAREN POPE Karen Pope is a certified ophthalmic technician, MIPS administrator, and inventory/supply manager, and she has been with the practice for 25 years. Her day-to-day responsibilities include: • Preparing the patients to see the physicians by completing medical histories; • Performing numerous tests and refractions on patients; and • Dilating patients Pope also ensures that the practice meets the MIPS measurements to support CMS/Medicare/ Medicaid. She oversees the ordering, stocking, and repairing of equipment and medications for the practice's primary and satellite locations.

Michelle Shelut

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What's her favorite part about working at Gainesville Eye Associates?

"I love meeting the patients and getting to know them better but most of all, helping them to see better," Pope said. "You would be surprised at the friendships you develop over the years with these

SPONSORED CONTENT patients and their families. ... I enjoy working with our staff and continuing friendships when they have left or retired. It is like working with your family."

When Pope isn't caring for patients, she enjoys beach vacations with her daughter, son, and their families, traveling, attending baseball games, and fondue night on Christmas Eve. MICHELLE SHELNUT Michelle Shelnut has been with the practice for 25 years, and she is a certified ophthalmic assistant.

Shelnut loves providing eye care through examinations before patients meet with the physicians. COVID-19 has hit the healthcare industry hard over the last two years, and Gainesville Eye Associates, like many other practices, have felt the effects of the pandemic.

"We are trying to play catchup with seeing our patients that missed appointments over the past two years [due to COVID-19]", Shelnut said.

Shelnut enjoys spending time with her family and attending baseball games in her free time. She also hikes in Gainesville with her German Shepherd.

DYANN MCGARRY Dyann McGarry, a post-anesthesia care unit (PACU) technician, has been with Gainesville Eye Associates for 35 years. McGarry is responsible for: • Taking care of patients following cataract surgery, and • Getting paperwork ready for the next surgery day(s).

Dyann McGarry

McGarry loves working at the practice because of coworkers and patients. "[I enjoy] beach vacations, seeing my grandchildren, hiking and boating [when I am not at work]," McGarry said.

CONNIE BLACKBURN Connie Blackburn has been with Gainesville Eye Associates for 35 years as a pre-operative technician.

Her responsibilities at the practice include getting the patients ready for surgery and getting paperwork ready for the next surgery day(s). Blackburn's favorite part of her job is working with the patients. "[I love] my interaction with the patients ... talking to them about the outcome of their surgery," Blackburn said.

To keep her patients safe during COVID-19, Blackburn works hard to make sure that the facility is sanitary so the patients can have surgery.

Outside of her job, she enjoys spending time with her grandchildren and taking beach vacations.

For more information on Gainesville Eye Associates, visit their website or call the Gainesville office at 770-532-4444.

Connie Blackburn

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HEALTHY AGING

HOW AGING ADULTS CAN MAINTAIN

A HEALTHY WEIGHT Calorie-counting and watching one’s weight is often seen as a young person’s game. But even aging men and women should recognize the importance of maintaining a healthy weight.

Older adults may experience weight gain or unintentional weight loss. Understanding how to address each in healthy ways is important.

Weight loss tips More than two-thirds of Americans, including adults aged 65 and older, are overweight and obese, according to U.S. News & World Report. A combination of factors can contribute to weight gain in older adults, including a slower metabolism and a tendency to be more sedentary with age. Empty nesters also may be less likely to cook their own meals, relying on convenience foods, some of which may be high in fat and/or calories. Sustained healthy weight at any age is linked to improved heart health, mental health benefits like increased self-confidence, healthy joints, and much more.

These tips can help aging individuals maintain healthy weights.

INCORPORATE STRENGTH OR RESISTANCE TRAINING INTO YOUR WEEKLY ROUTINE. Hormone production slows down as the body ages, and 6 | WINTER 2022

that may result in a loss of muscle mass. Lifting weights or engaging in resistance training with elastic bands or body weight can restore muscle tone and speed up metabolism.

Adults should aim for strength training twice a week.

MONITOR SUGAR AND STARCH INTAKE. Many older adults have elevated blood sugar levels due to insulin resistance. When cells become resistant to insulin, glucose doesn’t get used up and remains in the blood. Eventually this can lead to pre-diabetes, metabolic syndrome, and type 2 diabetes. Many people with these conditions have a hard time losing weight. Avoiding added sugars and extra carbohydrates could help.

PRACTICE PORTION CONTROL. A 60-year-old can’t eat the same way he or she did at age 30 or 40. Nutritionists say that, with every decade that passes, people generally need about 100 fewer calories a day to maintain their weights. Cutting calories slowly and steadily helps people maintain healthy weights, especially when they couple this with exercise.

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Avoiding malnutrition-related weight loss Malnutrition is a common component in unintentional weight loss in aging populations.

Reduction in senses of small and taste, smaller appetites, and lack of desire to make meals can contribute to malnutrition and weight loss.

Underlying health problems also may lead to unwanted and unhealthy weight loss.

Tracking weight loss and getting sufficient nutrients is vital to aging adults’ overall health.

A 2014 study published in the American Journal of Clinical Nutrition found that having a body mass index at the lower end of the recommended age for adults increased risk for mortality more so than being overweight. Individuals whose BMI is less than 23 could be putting themselves in jeopardy.

Older adults need to adjust their routines as they age to maintain healthy weights. Such adjustments can reduce seniors’ risk for disease and improve their quality of life.

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770.532.6253 Fax 770.532.6592 WINTER 2022 | 7

GET MOVING

3 METRICS

TO KNOW IF EXERCISE IS WORKING Obstacles are bound to appear as individuals embark on the road to getting healthier. Such obstacles come in many different forms, but one hurdle many individuals encounter is doubts about the effectiveness of their workout regimens. Everyone would love to reap instant rewards from exercise, and immediate gratification is not necessarily elusive.

For example, individuals who begin exercising may find their energy levels and attitudes have improved after their first workout. However, individuals who are exercising to lose weight may be discouraged if the scale doesn’t immediately indicate they’re shedding unwanted pounds.

That’s a significant obstacle to overcome, and it’s one reason why so many health professionals urge patience and perseverance as individuals embark on their weight loss goals. Though it might not seem like much, industry professionals note that losing one to two pounds per week is a good sign that a workout routine is working.

The experts at Johns Hopkins Medicine note that weight loss is not the only way for individuals to determine if they’re making progress toward their weight loss goals. The following are three additional metrics that individuals can look to as they try to chart their exercise progress.

1. TARGET HEART RATE: Before beginning an exercise regimen, individuals, especially those who have been living a sedentary lifestyle, should speak with their physicians to determine what their target heart rate should be.

They can then measure their exercise progress by what they need to do to reach that progress. At the outset, individuals may not need to exercise as vigorously to reach their target rates, but as their bodies get healthier and grow more acclimated to exercise, they will need to work harder to reach their target heart rate. This makes target heart rate a good metric by which to measure exercise progress.

2. REPETITIONS: Johns Hopkins Medicine notes that repetitions are another reliable metric by which to measure exercise progress. The more repetitions individuals can do without straining, the stronger their muscles are becoming. Individuals should resist any urge to overdo it. The repetitions metric is only a useful measure of progress if individuals can do a rep without straining.

3. BODY COMPOSITION: This metric should come as no surprise. The more positively exercise affects the body, the more that will show in how the body looks. Johns Hopkins notes that fat loss, specifically around the waist, and muscle growth are two telltale signs that an exercise regimen is progressing.

It can be easy to obsess over results when beginning an exercise regimen. But remaining patient and persistent and utilizing certain metrics to measure progress can keep individuals on the path to getting fit.

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NEW YEAR, NEW YOU

RESOLUTIONS INSPIRED BY TRENDING HEALTH TOPICS Improving personal health is a popular New Year’s resolution. A 2021 Finder survey found that an estimated 188 million Americans planned to make resolutions to carry them into 2022. Similar numbers of people likely will put personal goals on the calendar this year. Those focused on health and wellness may consider these trending topics.

COLLAGEN SUPPLEMENTATION Collagen is a family of proteins that serves as the structural component of most connective tissues in the body. Collagen production wanes as people age, but it also can drop quickly due to excess sun exposure, smoking, lack of exercise, and excess alcohol consumption, according to the Harvard T.H. Chan School of Public Health.

Many people are interested in maintaining adequate levels of collagen, which is vital to giving skin a youthful appearance and helps to maintain healthy joints.

According to Google Trends, online searches for collagen have increased steadily since 2014. Collagen has become a top-selling supplement to improve hair, skin, and nails. Though human studies that prove collagen supplementation efficacy are lacking, some randomized controlled trials have found that collagen supplements improve skin elasticity and joint mobility and reduce joint pain. Collagen supplements are thought to be safe, but people should discuss supplementation with a doctor first.

FERMENTED FOODS More research is showing a connection between digestive tract (gut) health and immunity, and people concerned with boosting their immune systems are paying attention. Research published in the journal Cell in 2014 indicated the immune system has evolved to maintain a symbiotic relationship with microbiota in the gut. Accordingly, when operating optimally, this immune system-microbiota alliance allows the induction of protective responses to pathogens.

Naturally fermented foods may help strengthen the gut microbiome by supplying it with healthy probiotics, according to Dr. David S. Ludwig, a professor of nutrition at the T.H. Chan School of Public Health. Some pickles, Korean kimchi, sauerkraut, and other foods can be beneficial. Consumers should look for product labels that say “naturally fermented,” which use live organisms for the fermenting process.

CBD AND HEMP PRODUCTS Even though medical marijuana and recreational marijuana use is now legal in many parts of the country, CBD is widely being harnessed. Cannabidiol oil is a chemical found in marijuana and hemp plants. CBD doesn’t contain THC, the psychoactive ingredient found in marijuana that produces a high, advises the Mayo Clinic. CBD has been studied as a treatment for a wide range of conditions like Parkinson’s disease, diabetes, multiple sclerosis, and anxiety. The only CBD product currently approved by the U.S. Food and Drug Administration is prescription Epidiolex for epilepsy.

Since hemp oil is high in essential fatty acids, it may produce antiinflammatory effects and improve brain function. It is widely used in beauty products like skin creams as well. Always speak to a doctor before using CBD and related products. Getting healthier is a common theme of New Year’s resolutions.

Various health trends could affect what people resolve to do in the year ahead.

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EAT RIGHT

FOODS THAT WILL PUSH YOU PAST THE

POST-LUNCH SLUMP Lunch is a welcome respite in the middle of the day. Lunch is coveted because it provides a break from work and a chance to sit down and refuel the body until dinnertime. Feelings of fatigue after eating a hearty lunch are not uncommon. Kim Yawitz, LD, a registered dietitian/ nutritionist in Missouri, says it’s natural to get a little tired in the afternoon due to circadian rhythms and the release of melatonin between the hours of 1 p.m. and 3 p.m. But choosing the wrong foods at lunchtime may exacerbate afternoon fatigue, compromise an individual’s ability to concentrate and even result in hunger pangs. According to nutrition experts, certain food combinations at lunch can satisfy cravings and keep anyone energized through the commute home.

GRAIN BOWLS: Complex carbohydrates tend to be high in energizing B vitamins and whole grains will keep you feeling fuller longer due to their high fiber content. Look for complex, protein-rich grains, such as quinoa, farro or brown rice. Balance the grain with plenty of vegetables.

SALADS WITH NUTS: Salads are a go-to healthy lunch provided they’re not covered with fatty dressings or cheeses. Add chopped nuts to salads for added texture, protein and nutrition to fill you up and provide energy.

SMOOTHIES: Smoothies aren’t just breakfast fare. They’re delicious and nutritious any time of the day.

You can add high-protein items, including plant-based protein powders or ground chickpeas and kale, to smoothies for an additional energy boost.

CRACKERS AND HUMMUS: Purchase whole-grain crackers or ones made from almond flour for added nutrition and pair them with a healthy hummus dip. Hummus usually is made with chickpeas, garlic, tahini (ground sesame seed paste), and olive oil. It provides healthy protein and fat sources to keep you satiated.

OVERNIGHT OATS: Create a lunchtime or snack parfait using an overnight oats recipe. According to the Food Network, overnight oats are made by mixing old fashioned oats, milk (dairy or nut milk), yogurt, and other add-ins and letting the ingredients sit and thicken for at least five hours or even overnight. Change the flavor profile by experimenting with nuts (or nut butters), fruits and spices. This nutrient-dense meal will provide plenty of energy without bogging you down.

When dining out for lunch, fill up on vegetables, whole grains and lean protein, such as a quality white fish like wild cod. Starchy, cheesy and fast foods can contribute to fatigue that compromises afternoon productivity.

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EYE CARE

VARIOUS STRATEGIES THAT ARE VITAL FOR

HEALTHY EYES Eyesight is easily taken for granted. But when something goes awry, the value of strong eyesight is crystal clear. Once diminished sight occurs, it is very difficult to get it back without serious intervention. That is why it is so vital to keep eyes healthy and functioning at their peak. Eye care involves regular vision checkups but also includes other components. The following tips can keep most people on the path to healthy eyes.

EAT FOR HEALTHY VISION. Various vitamins and minerals are needed for healthy eyes, especially those in leafy greens like kale, spinach, and collard greens.

Fatty fish like tuna and salmon also have been shown to help the eyes, according to the National Eye Institute. In addition, healthy eating can help people lose weight. Being overweight or obese increases the risk of diabetes, which contributes to vision problems.

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SAY “YES” TO A DILATED EYE EXAM. Many eye diseases have no early symptoms, so the only way to check for eye disease early is through a comprehensive dilated exam. Getting the eyes dilated is painless and fast.

Specialized eye drops are used to dilate the eyes. Dilating the pupil enables the eye doctor to see inside of the eye to check for diabetic retinopathy, glaucoma, age-related macular degeneration, and retinal problems. Dilation will last for a few hours, depending on the patient.

Although uncomfortable for a little while (dilated pupils let in more light, causing squinting), it’s well worth it to catch diseases early.

PRACTICE FREQUENT HANDWASHING. Washing hands regularly helps to keep bacteria, dust and dirt out of the eyes should you touch your face. In addition to washing hands, avoid rubbing your eyes.

WEAR UV PROTECTION. Arizona Retinal Specialists indicates that exposure to ultraviolet radiation increases risk for age-related macular degeneration and may cause sunburn on the corneas or photokeratitis. UVprotected eyeglasses, sunglasses and contact lenses can help, as will using shade hats or visors.

GIVE YOUR EYES A REST. Eye doctors know that people spend a lot of time staring at screens during the day. Providing a rest is necessary. Follow the 20-20-20 rule, which translates to every 20 minutes, look about 20 feet away for 20 seconds.

WEAR EYE PROTECTION. When participating in sports, using chemicals during science class or operating equipment like a leaf blower, wear the right protection to keep eyes safe.

Protecting eyes is a simple yet often overlooked component of maintaining overall health. Taking measures to keep the eyes safe is both easy and effective.

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EYE CARE

RECEDING VISION AFTER 40 IS COMMON

Adults in their early 40s who feel as though their vision has begun to recede should know that slight changes in vision are common at this point in life. According to the American Optometric Association, problems seeing clearly at close distances, such as when reading or working at a computer, are common between the ages of 41 and 60. Known as presbyopia, this problem will progress over time.

HOW DOES AGE-RELATED VISION LOSS AFFECT DAILY LIFE? The AOA notes that individuals who are developing presbyopia may need to hold reading materials farther away than normal to see them clearly. Still others might feel the need to remove their eyeglasses so they can see better up close. Words may appear blurred, especially in dimly lit environments like restaurants. Another way age-related vision loss affects daily life concerns driving.

Many individuals begin to experience increasing difficulty with glare when driving at night after they turn 40.

ARE ALL ADULTS OVER 40 EQUALLY VULNERABLE TO EYE AND VISION PROBLEMS? Individuals with preexisting conditions are at a higher risk of developing vision problems after 40. Such conditions include diabetes and high blood pressure. The AOA also notes that individuals over 40 may be more vulnerable if they take medications for health conditions related to high cholesterol, thyroid problems, anxiety or depression, and arthritis. A family history of glaucoma and macular degeneration also increases the risk that individuals over 40 will develop problems with their eyes and vision.

DOES EVERYONE OVER 40 HAVE THE SAME EXPERIENCE WITH RECEDING VISION? The symptoms of age-related vision changes like presbyopia are not the same for everyone, so the lack of common symptoms does not necessarily mean individuals’ vision isn’t receding. That’s one reason why the AOA urges all individuals between the ages of 40 and 64 to schedule eye exams at least every two years. Individuals in this age group who have been deemed “at-risk” should get annual exams. Eyeglasses (or new prescriptions for individuals who already wear them), contact lenses and surgical procedures can help individuals with presbyopia overcome the condition. It’s important that adults over 40 recognize that the changes sparked by presbyopia typically stop around age 60.

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What Sets Gainesville Eye Associates Apart Doctors at Gainesville Eye Associates treat each patient with a personalized approach to achieve the best visual outcome.Trust Your Vision to the Experts!

At Gainesville Eye Associates, we have built our reputation on deep expertise and caring service. Because each individual’s eyes change over time and circumstances, our doctors and medical professionals treat each patient with a personalized approach to achieve the best visual outcome. Our practice has grown to serve the greater Northeast Georgia and Western North Carolina regions.

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