Regional Medical Guide 2019

Healthy Choices Your Regional Medical Guide Autumn 2019

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Healthy Choices

Page 2 | Autumn 2019

A regional medical guide published twice a year by Times-Sentinel Newspapers, LLC, and distributed in the WestSide Story, The TimesSentinel, Conway Springs Star & Argonia Argosy, Haysville Sun-Times and other locations.

Healthy Choices

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Tips for making braces more comfortable

Many children and adults wear orthodontic braces. Braces can straighten teeth and improve bite health. While adults who wore braces years ago as youngsters likely recall being apprehensive about their appearance back then, thanks to advancements in braces technology, today’s orthodontic braces are less noticeable than braces of yesteryear. In addition, modern braces even feature more effective wires and brackets that can reduce the duration of treatment.

According to Harvard University Health, the science of orthodontics and braces involves placing constant pressure on teeth. The root then presses against the underlying alveolar bone, forcing a portion of the bone next to the root to dissolve, allowing the tooth to incrementally move into the direction it is pushed.

After the tooth migrates, new bone will replace the spot where the tooth vacated.

Due to the pressure braces exert, it is

common for people who wear braces to experience discomfort. Soreness and discomfort typically occurs when braces are initially put on the teeth and then after various appointments if adjustments are made. The brackets and wires of the braces also may rub the gums or irritate other areas inside the mouth.

Thankfully, there are ways to make wearing braces more comfortable.

• Check for comfort before leaving.

During each orthodontist visit, use a finger or your tongue to check for any areas that are poking cheeks or rubbing gums.

Bring this to the orthodontist’s attention so that wires can be clipped very short.

• Invest in orthodontic wax. Use the wax to cover up brackets or wires that are causing irritation. Over time, the mouth will get used to the braces and sore spots will not be as prominent.

• Use OTC pain relievers. Over-thecounter pain relief products can alleviate

soreness for a few hours until the mouth adjusts to the braces being placed or tightened.

• Enjoy soft foods. When teeth are sore, stick to soft foods. Smoothies, soups, stews, mashed potatoes, and yogurt are soft foods that won’t increase your pain.

• Follow the rules. Your orthodontist will recommend that you avoid certain foods that can damage or get caught in the braces. Eating these foods can make it even more uncomfortable to have braces on.

• Practice good hygiene. Braces create more crevices and spots where bacteria can accumulate, which could lead to dental caries. Be sure to floss and brush thoroughly to keep the teeth clean to avoid painful cavities.

Having braces means experiencing some discomfort along the way. However, pain and soreness can often be alleviated using a few simple strategies.

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While adults who wore braces years ago as youngsters likely recall being apprehensive about their appearance back then, thanks to advancements in braces technology, today’s orthodontic braces are less noticeable than braces of yesteryear.

Dove Estates to bring Memory Care to Goddard Fall of 2019 Dove Estates has an excellent reputation for providing quality care and services in Assisted and Independent Living. This Fall, the Senior Living Community, located just north of the intersection of 183rd Street W. and Kellogg/Highway 54, will open on a Memory Care facility.

Dove Estates Memory Care will offer a safe, home-like environment for up to 16 residents in a 6,000 square-foot home. A caring staff will serve residents with dignity and love, said Jill Steiner, managing partner for the local, family-owned and managed living community.

“We have been blessed with the opportunity to take care of so many of our elder friends and family in these last five years,” Steiner said. “With our unprecedented reputation, more and more families are trusting us to meet their continuing care needs. Our staff are the most caring and competent people I have ever met, and they will continue to serve our Dove Estates family with compassion as we move forward.”

Independent and Assisted Living

Many residents’ move to Dove Estates is motivated by desire, not necessity. For John and Phyllis Hughes, the decision to move into the Independent Living townhomes – the Villas – was easy. They wanted a simpler life with no maintenance and more conveniences.

When they heard laughter in the dining room as they enjoyed ordering a home-cooked meal from the extensive menu options, they knew they had found their new home. They are delighted with their spacious, two-bedroom townhome with attached garage where their dog, Dozer, can exit out to both their front and back patio.

“We couldn’t have found a better place,” John said. “Everyone is so friendly and we have everything we need.” And that includes on-site physical therapy for Phyllis.

Twila Stapleton, an Assisted Living resident, was paying a home health agency to help her transfer in and out of bed while living at home. After visiting Dove Estates, she discovered she could get the care she needed while making new friends and enjoying great amenities.

“When I drove up, I immediately thought ‘This doesn’t look anything like an assisted living facility,’” Stapleton said of the attractive, modern building. When she saw the spacious bathroom and ample storage, she was sold. Since moving in three years ago, her needs have increased, but she is getting the care she needs and is aging in place. “I love it here!”

Assisted Living does not mean a loss of independence. The goal is to maximize independence within an environment that provides residents with choices and the services they need to thrive. Families have peace of mind in knowing their loved one can get the help they need 24/7. Call (316) 550-6343 and schedule a tour today.

Artist rendering of Dove Estates Memory Care, opening this Fall.

Hanney & Associates Architects

How will I know when I need Assisted Living?

If you or a loved one are experiencing several of these challenges, it may be time to consider Assisted Living: • • • • • •

Forgetting to take medications Struggling with chores, home repairs Difficulty bathing regularly without help Mobility issues; falling Trouble paying bills; managing mail Unable to schedule and drive to medical appointments

• Unable to prepare nutritious meals • Trouble maintaining a healthy weight and/or getting exercise • Concerns about safety when alone • Feeling isolated, lonely, withdrawn, fearful or depressed • Had a recent hospitalization

Dove Estates offers: • Single floor living; zero-entry showers • Licensed nurse on duty (Assisted Living Option) • Paid utilities, basic cable, wi-fi • Restaurant style, gourmet dining (three meals per day) • Weekly housekeeping; maintenance • Full-sized appliances, stacked washer and dryer • Scheduled transportation, fitness classes, religious services, special events, outings • Fitness center, library, chapel, on-site hair salon, game room, family room

1400 S. 183rd Street W., Goddard, KS 316.550.6343 www.DoveEstates.com

Healthy Choices

Page 4 | Autumn 2019

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Interim HealthCare offers wide range of services At Interim HealthCare of Wichta, the commitment to improve people’s lives isn’t just a company motto.

“We are family owned, and we put family first,” said Jay Stehley, who with his sister Jill Harrison owns and operates the Wichita and Topeka Interim HealthCare franchises. The Wichita franchise was launched by their parents, Don and Judy Stehley, in 1979, and has been a leader in the home health industry since then.

Interim HealthCare offers four key areas of service in the Wichita market, which covers Wichita and surrounding communities. Those are: hospice (mostly in-home) and home health, with bothservice areas Medicare and Medicaid certified; staffing, for hospitals and doctors offices; and personal care and support services, from non-medical to skilled nursing.

“A majority of our work is in patients’ homes, whether that’s at home or in a facility,” said Jay. “We do our very best to help keep people in their

own homes as long as possible, and we provide the services to enable that.”

The family-owned business started when Don Stehley, who was a quarterback with Kansas State University in the 1940s, then a coach, and then with the KSU Alumni Association, came to Wichita to launch the Interim HealthCare franchise. Jay, who has a B.S. degree from Emporia State University in business administration, took over operations in 2001 after a 17-year career with PPG, an automotive paint and chemicals company.

“I grew up in Manhattan, and was involved in sports like my dad,” said Jay. He played football for Butler Community College, and later attended KSU and ESU. Jay and his sister launched the Topeka franchise in 2012, and Jill runs that operation while Jay concentrates on the Wichita location.

“We take it one client at a time and improve their situation,” said Jay. He noted letters from families who have benefited from Interim HealthCare’s

hospice services, and felt their loved ones were able to die with dignity.

“Those kinds of responses from families help keep us going,” said Jay. “And it isn’t just Jill and I – our staff is dedicated and committed, and they all help us live the company’s mission.”

With its diverse service offerings, Interim HealthCare has been able to meet a variety of needs in the Wichita market. In addition to meeting home health needs and hospice care for families, the personal care and support services can help individuals and families in even more ways, with non-medical help around the house, up to around-the-clock skilled nursing services.

And, Interim HealthCare also helps other arms of the medical field in Wichita through its staffing services, providing skilled workers for hospitals and doctors offices.

For more information about Interim HealthCare of Wichita, visit www.interimhealthcare.com, or call 316-265-4295.

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Healthy Choices

Tips when booking a babysitter

Babysitting services today have changed from the days of ringing the resident babysitter and asking if she was free for the evening. Rising rates and technology have changed the face of babysitting.

According to UrbanSitter’s 2019 National Childcare Rate Survey, babysitting can be lucrative. The average hourly rate of $16.75 for one child and $19.26 for two children shows how rates have escalated.

Cost is one, but not the only, consideration when choosing babysitters. The following are some ways parents can manage the process of booking babysitters.

• Recognize the changing pool of applicants. UrbanSitter’s cofounder Lynn Perkins says that parents can hire nurses, teachers, psychologists, therapists, and other specialists to watch their children.

Babysitting now attracts an array of care providers and is no longer just for teenagers looking to earn some spending money.

• Properly vet applicants. Friends, family members and neighbors can be an excellent source of information and even recommend local sitters. But thanks to the internet and online caregiving services, parents can cast a wider net when

looking for qualified sitters.

• Discuss rates in advance. The going rate for sitters has increased. Babysitters and the people who need them should have a frank conversation about rates to avoid confusion. Ask sitters to text their rate so everything is in writing. For those unsure of what to offer, check sites like Care.com or contact a local youth-employment office.

• Spell out your wishes. Make it clear to sitters what you expect of them. Does the child have a special blanket or feeding ritual? Are there any minor medical issues that need to be addressed? Are certain snacks off limits? Do not create room for misinterpretation, especially if a child has any food allergies or a specialized diet.

• Develop a solid relationship. UrbanSitter says 58 percent of those surveyed hire a sitter at least once a month or more frequently. A good rapport with the sitter ensures he or she will take the job when called on.

• Consider a nanny cam. If you agonize when leaving home, check in via a smart house camera, which helps you keep an eye on things while you’re away from home.

Babysitters are a necessity for busy families. While many things about babysitting have changed over the years, the need fo reliable, responsible sitters remains.

Autumn 2019 | Page 5

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Healthy Choices

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What are flat feet, and is there cause for concern?

Parents want to be sure that their children are healthy from top to bottom.

When parents see that their children may have fallen arches, sometimes referred to as flat feet, or discover it from a pediatrician, they may wonder if this is something to be concerned about.

Flat feet are quite common. A 2006 study of the condition published in the journal Pediatrics found that the prevalence of flat feet in a studied group of children between the ages of three and six was 44 percent. Whereas the prevalence of flat feet can decrease with age, it is a widely seen condition that will generally stay with a child into adulthood unless there is medical intervention.

The Mayo Clinic says that flat feet occur when the arches don’t develop during childhood. Flat feet also can occur after an injury or through wear and tear with age.

Flat feet is generally a painless condition, but for some, fallen arches can contribute to problems in the ankles and

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knees because the condition can impact the alignment of the legs. Also, some others may find their feet tire easily when walking. Unless there is pain, no treatment is usually advised.

Doctors may refer some patients with flat feet to a foot specialist. He or she may advise use of shoe insoles to support the feet better and also explain which types of shoes to wear for utmost comfort.

The NHS, the United Kingdom’s biggest health website and a world-leading health information service, says that surgery is rarely needed for flat feet. However, it might be recommended if there’s a problem with the bones, tissues or muscles in the feet and other treatments haven’t worked.

Fallen arches are quite common and normally not something to worry about.

Toddlers may grow out of the condition.

However, even if flat feet are a permanent fixture, they should not affect a person’s ability to lead a fully active life.

Healthy Choices

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Autumn 2019 | Page 7

How to prevent or alleviate back pain

Back pain is a part of life for many people. The American Chiropractic Association says 31 million Americans experience low back pain at any given time, and experts estimate that up to 80 percent of the population will experience back pain at some point in their lives. WebMD says back pain is the second most common reason people visit the doctor.

Back pain can take on various forms, ranging from a dull ache to a sharp pain.

Some may experience intermittent back pain, while others may have chronic back pain. The causes can be considerable, from injury to underlying medical conditions. Alleviating back pain – or preventing it in the first place – involves understanding the common causes and taking appropriate actions.

• Try exercise. Routine exercise is not guaranteed to eliminate back pain, but it can make it less frequent, advises doctors at Harvard Medical School. Low back pain due to muscle strain or muscle spasm can be tamed by exercise. Yoga, or a similar stretch-based exercise, can be very effective at alleviating back pain.

Yoga relaxes muscle tension and expands range of motion in the joints. It also can build muscle strength.

• Maintain proper posture. Slouching over computers or looking down at phones while texting may be doing damage to the back. Work ergonomically and take breaks to stretch. Sit up straight in chairs and try to keep a straight back while walking as well.

• Shed some pounds. Extra pounds at the midsection can shift the center of gravity and put strain on the lower back, advises WebMD. Try to stay within a range

Alleviating back pain – or preventing it in the first place – involves understanding the common causes and taking appropriate actions.

of 5-10 pounds of your ideal weight.

• Don’t smoke. The Arthritis Foundation says research shows a high prevalence of spinal stenosis and back pain among smokers. It is believed that smoking can damage blood vessels that supply blood to the back. Smoking is also

bad for the bones and is a risk factor for osteoporosis.

• Try a different sleeping position. Talk with a doctor about the best position for sleeping to ease up back pain. It may include being on your side with knees pulled up, or placing a pillow under your

knees if you’re a back-sleeper.

• Lift cautiously. Always bend at the knees and use the legs to lift items. This can help you avoid straining your back.

Back pain can be overwhelming, but with some strategies a person can reduce his or her propensity for pain.

Patterson Health Center introduces chronic care management

Patterson Health Center has established a new chronic care management program for patients with two or more chronic conditions that are covered by Medicare.

Medicare patients who choose to participate will receive a monthly phone call from a care team coordinator to review and help manage their chronic conditions.

Coordinators work with our patients each month to:

• Assess their current conditions, symptoms, and medical care progress.

• Answer patient questions about their medical conditions and treatments.

• Review their current medications.

• Ensure that the patients are receiving medical attention in a timely manner.

• Assist patients with transitioning their care to the necessary medical providers.

• Assist patients with physician referrals and authorizations.

• Ensure your billing questions are answered.

For more information or to register, call 620-8429610.

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Healthy Choices

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Dining out need not compromise a healthy diet. With a few simple strategies, diners can hit the town without derailing their diets.

3 strategies to stay loyal to your diet when dining out

The right diet is an essential component of a healthy lifestyle. Once people get into a routine, maintaining a healthy diet can be simple. However, when such routines are interrupted, such as on nights out on the town, it can be much more difficult to stay the dietary course.

Dining out is a great way to discover new foods. But when diners aren’t careful, dining out can be detrimental to their overall health. According to the American Heart Association, portion sizes in fast food and sit-down restaurants have gotten considerably bigger over the last half-century. Many restaurants now list calorie counts on their menus, but it’s easy to overlook such information and overindulge in a delicious meal while engaging in conversation. Thankfully, the following three strategies can help diners stay true to their diets while dining out.

1. Start simple.

Perhaps because they’re shared with fellow diners, appetizers tend to be overlooked when counting calories while dining out. But some appetizers, such as those that are fried or served with rich, creamy sauces, can be loaded with calories.

That matters even if diners don’t intend to eat a lot before their entrees arrive.

When choosing a first course, EHE Health, a healthcare provider that emphasizes the power of preventive care, opt for a broth-based soup and/or a salad with dress-

ing on the side. Both options are low in calories but still satisfying.

2. Learn your menu lingo.

Before booking a reservation, take to the internet to find a restaurant that offers healthy fare. The AHA notes that menus may provide certain clues indicating their meals are healthy. Look for menu items described as “light,” “fresh,” “fit,” “skinny,” and so on. Meals described in such terms tend to be low-calorie options that are steamed, broiled, baked, or cooked in other healthy ways. When reading menus, EHE Health advises against choosing foods described as fried, breaded, buttered or stuffed.

3. Say so long to certain foods.

Adults who dine out infrequently may not be adversely affected by the occasional indulgence in unhealthy fare. However, people who routinely dine out may need to be more selective, as certain foods, when eaten regularly, can increase a person’s risk for high blood pressure, high cholesterol and other ailments. When dining out, the AHA advises diners to skip certain foods, such as bacon; salty meats; salty sauces, such as soy and teriyaki; French fries; white bread; white rice; and refined pasta, which is high in calories and low in fiber.

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Autumn 2019 | Page 9

Healthy ways to build muscle naturally

Reshaping one’s body takes time and commitments, though shortcuts can be tempting when trying to get fit. The desire to see instant results can lead some people to make potentially dangerous mistakes in the name of looking good.

There are various ways to safely build natural muscle. Novices should always consult their physicians before beginning a fitness regimen. Patience must be part of the equation, as expecting overnight results but not seeing them may derail your fitness efforts or lead you down an unsafe path. The following are some safe ways to build muscle.

• Boost training volume. According to Ava Fitzgerald, C.S.C.S., C.P.T., a sports performance coach with the Professional Athletic Performance Center in New York, one may need to increase the number of reps and sets, but at an intensity at between 50 and 75 percent of the person’s 1RM (the maximum weight he or she can lift for one rep). For good muscle volume, she recommends three to six sets of 10 to

20 reps.

• Increase caloric intake. Find the balance between eating enough to gain muscle and gaining too much and body fat percentage creeping up. This can take some trial and error. Try to eat more calories on training days, focusing on plenty of lean protein, whole grain carbohydrates and vegetables.

• Zero in on the eccentric phase of movement. Research published in the European Journal of Applied Physiology found that eccentric workouts are better at triggering hypertrophy, or the increased size of muscles. For example, when doing a squat, lowering into the squat would be the eccentric phase of the exercise. Increase weight resistance to make this eccentric phase even more effective.

• Hit muscle groups more frequently.

In the 2016 study, “Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy,” published in Sports Medicine, targeting various muscle

groups twice a week, rather than once, helped maximize muscle growth.

• Consider a full-body routine. Working the entire body several times a week also may help one make gains in muscle growth. University of Alabama researchers followed a group of men who had been lifting weights for several years.

Those who performed a full-body routine three days a week for three months gained almost 10 pounds of muscle over that time.

• Fatigue the muscles. Decrease rest periods between sets to encourage quick release in muscle-building hormones.

• Have casein protein before bed. Data published in Science Daily in March 2019 found that pre-sleep protein intake increases muscle protein synthesis during overnight sleep in young adults. Lead author Dr. Tim Snijders of Maastricht University gave 44 healthy young men a 12-week lifting program. Half were also given a nightly, pre-sleep protein shake with about 30 grams of casein, while the

others weren’t. The protein-before-bed group gained significantly more muscle strength and size than those who had no protein before bed.

Muscle growth comes from frequent strength training, increasing caloric consumption, taxing muscles, and being consistent and patient with one’s goals.

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The basics of bone marrow donation

The decision to become a bone marrow donor is a selfless and heroic act. According to Be the Match, a global leader in marrow transplantation, a bone marrow or cord blood transplant may be the best treatment option or the only potential cure for patients with various diseases, including leukemia, lymphoma and sickle cell anemia.

The decision to become a bone marrow donor is not one to take lightly. Learning about bone marrow donation can help people make the most informed decision possible.

Be the Match notes that bone marrow donation is one of two ways that doctors collect blood-forming cells for bone marrow transplants. Donation is a surgical procedure, and donors will be given anesthesia and feel no pain during the operation. During the procedure, surgeons will use needles to withdraw liquid marrow from both sides of the back of the pelvic bone. That liquid marrow is then transported to the patient’s location for transplant.

Within two days of the procedure, donors have reported various side effects.

The most commonly reported side effect, according to Be the Match, is back or hip pain, which is felt by 84 percent of donors. Fatigue (61 percent), throat pain (32 percent) and muscle pain (24 percent) are some other common side effects of donation. Prospective donors should note that the typical hospital stay for marrow donation is from early morning to late afternoon. While some donors are kept overnight for observation, many go home to sleep in their own beds after donation.

The human body needs healthy marrow

Becoming a bone marrow donor can save lives. Prospective donors who want to learn more can visit BeTheMatch.org.

and blood cells to live. Stanford Children’s Health notes that red blood cells, white blood cells and platelets serve life-maintaining functions. But blood cells can be threatened by various conditions, including leukemia. Transplants can replace diseased, nonfunctional bone marrow with healthy bone marrow. Bone marrow transplants also may be used to replace the bone marrow and restore its normal function after high doses of chemotherapy or radiation are administered during cancer treatments. Stanford Children’s Health notes that some transplants also may replace bone marrow with genetically healthy, functioning bone marrow as doctors try to prevent further damage from some genetic diseases.

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Autumn 2019 | Page 11

Kansas Christian Home smooths transitions

Kansas Christian Home is a growing, vibrant senior living community. Independent Living residents experience the comfort and privacy of residential homes or apartments knowing that a dedicated staff is there to support them as much or as little as each resident’s desires. Each resident is greeted with the availability of staff to assist with help things such as hanging pictures or setting up a TV. “On my first day here, I was so impressed with the help of planting my favorite plants and the reassurance that I no longer have to change my lightbulbs!” a current independent resident said. Residents experience a community of inclusion with each other, and a staff that appreciates each person’s unique life and preferences.

Living at Kansas Christian home means that the day to day living includes services to promote a life that is truly maintenance free. Maintenance free living on our independent living campus means no lawn care, home maintenance, or property taxes; senior living can be the best time in your life! If there is a need for additional support or care, there is a team of caring professionals who value your independence that will walk with you through that process. The security of knowing that the community you are investing in has all levels of care, with consistent care transitions, provides the comfort of what senior living is intended to have.

KCH enjoys a leadership team with over 40 years of combined senior living experience to support the seniors living their best life. Strong relationships with the medical community in Newton and surrounding areas such as Hutchinson, Marion, Wichita, and McPherson, enhances the KCH 5-star quality (www.cms.gov) recognized by CMS. Providing consistent staffing is an important part of our Home Health Care and Health Center. One of the evidenced based programs that has been developed at Kansas Christian Home is a peer to peer mentor program. This program invests in the shining stars who have a personal mission to serve residents. The Mentors must complete a six-week program that includes skills such as communication, adult learning styles, emotional intelligence, and conflict resolution. Once the Mentors graduate from the program, they are involved in hiring and training new employees and promote developing strong, supportive, relationships for the KCH care-force.

From a single building launched in Newton in 1961, the Disciples of Christ Christian Church and founder, the Rev. James Tilsley, could only imagine how KCH would grow or how the mission would serve the seniors over the last 58 years. Kansas Christian Home was built as a Continuing Care Retirement Community in Newton, Kansas, not far from easy access to an accomplished

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Kansas Christian Home provides a beautiful setting for residents at its campus in Newton.

medical plaza, Newton Medical Center. Kansas Christian Home encompasses a beautiful residential campus in Newton that includes individual homes, spacious independent living-plus apartments with garages, and a long-term care facility that also offers private rooms and a private post-acute care wing.

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Antibiotics? Hygiene? Why are food allergies on the rise?

Hosting a party or a special event where food will be served has become a bit more complicated over the last several years, as hosts must now contend with food allergies when planning party menus.

According to Food Allergy Research and Education, a group that works on behalf of the millions of people who have food allergies, a food allergy is a medical condition in which exposure to a food triggers a harmful immune system response. Allergies can range from mild reactions to death. Life-threatening reactions can be initiated even by small traces of the trigger foods. In August 2018, a six-year-old girl in western Australia died as a result of a dairy allergy. In 2016, Natasha Ednan-Laperouse collapsed on a flight from London to Nice after eating a baguette in which sesame seeds were not

listed on the food label.

Data from the U.S. Centers for Disease Control and Prevention indicates that the prevalence of food allergies in children increased by 50 percent between 1997 and 2011, and it continues to rise. The CDC estimates that one in 13 children in the United States now has a food allergy.

Food allergies also affect roughly 7 percent of children in the United Kingdom and 9 percent of children in Australia.

While no one can answer why food allergy rates are increasing, researchers have been working hard to figure that out.

A number of agencies, including the U.S. Food and Drug Administration, are looking into the “hygiene hypothesis.” This is a link to western society’s obsession with preventing and fighting germs. Researchers surmise that a lack of exposure to infectious agents early in childhood

could create a situation in which a child’s immune system mistakes a food protein as an invading germ, launching an attack.

According to Dr. Leigh Vinocour of the American College of Emergency Physicians, being too clean may be leading to a rise in allergic reactions.

Another theory is that the overuse of antibiotics and acid-reducing medications could change the microbiome of the stomach and digestive system, potentially resulting in health-related problems like allergies.

Some other health experts say that failure to introduce common food allergens to children early in life could set them up for a lifetime of food allergies later. Dr. Adam Fox, a consultant pediatric allergist at Guy’s and St. Thomas’ hospitals in Great Britain, suggests that if parents introduce something into a young

child’s diet, then the child is less likely to become allergic to it. For example, Dr. Fox cites a 2008 study of the prevalence of peanut allergies in Jewish children in the UK, where the advice had been to avoid peanuts, was 10 times higher than that of children in Israel, where babies are often given peanut snacks and peanut allergy rates are low.

Many other doctors believe food allergies are still a mystery. Dr. R. Sharon Chinthrajah of the Sean N. Parker Center for Allergy and Asthma Research at Stanford University believes the cause of allergies will ultimately come down to a combination of many factors. Environmental exposure and even what mothers ate during pregnancy could have implications. Until more is learned, people must remain careful of the foods they eat and serve.

A food allergy is a medical condition in which exposure to a food triggers a harmful immune system response.

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‘Superfood’ and simple snack: the health benefits of carrots

When looking to quell hunger pangs that can pop up between meals, many people reach for snacks. Snacks can be a great way to prevent overeating at mealtime, but such benefits can be negated if people choose the wrong snacks.

Potato chips and sugary packaged baked goods may be readily available inside office vending machines and at convenience stores, but such snacks don’t pack the nutritional punch of carrots.

Considered a superfood by many people, carrots are a simple snack that can be found at any grocery store and brought along to an office, regardless of whether that office is a traditional office, a work site or anywhere else people spend their workdays.

Carrots are a great source of various vitamins and minerals. According to the health and wellness information site Healthline, carrots are great sources of vitamin A, biotin, vitamin K1, potassium, and vitamin B6.

Carrots are rich in beta-carotene,

which the body converts into a vitamin A, a nutrient that promotes strong vision and plays a vital role in immune function.

Studies have shown that biotin plays an important role in the body’s ability to metabolize fat and protein.

Vitamin K1 plays a vital role in blood coagulation, which is the process of making blood clot. Coagulation enables the blood to plug and heal a wound.

Potassium can help people control their blood pressure, which can benefit their long-term health in various ways.

Finally, vitamin B6 plays a role in converting food into energy, making it an ideal afternoon snack for people who want to quell their hunger pangs and give themselves a needed energy boost.

Carrots also have been shown to have long-term health benefits. In 2016, the American Institute for Cancer Research added carrots to its list of foods that fight cancer. The links between carrots and reducing cancer risk are many and include carrots’ status as a low-calorie snack.

Low-calorie snacks can help people reduce their risk of overweight and obesity, which the AICR notes are a cause of 11 cancers.

Studies, including one published in the European Journal of Nutrition, have linked carrots to lower cholesterol levels.

That’s a considerable benefit, as high cholesterol is among the most significant risk

factors for heart disease.

Carrots have long been touted as helping to improve vision, and that reputation is well-earned. When the beta-carotene in carrots is converted into vitamin A, that vitamin A combines with a protein called opsin to form rhodopsin, which is needed for night and color vision.

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Healthy Choices

Assisted Living Locators helps you make the best decisions for your long-term care needs

Finding the right care community for a family member doesn’t have to be a difficult process. You are not alone!

Assisted Living Locators is a no-cost referral service that can help families find the home care, Alzheimer’s and dementia care, assisted living, skilled nursing or independent retirement community that best fits their loved one’s needs.

When John Weber went through that process with his mother and father and his uncle and aunt, he was not aware of any sources that could help the family. Weber ended up leaving his job because he needed to help the family navigate medical needs, financial needs, and finally senior living care needs.

“I might have been able to continue my employment if I had some assistance with this difficult process,” said Weber. That’s when Weber decided it was time to make a difference in other peoples’ lives.

Weber started the Wichita Assisted Living Locators franchise in 2017, and also now has the franchise for Topeka and Lawrence. He enjoys helping families find

the care they need for family members, and knowing that he can help the entire family in the process.

“This is a no-cost service for clients who are using the referral service,” said Weber.

Individuals can call Assisted Living Locators of Wichita to schedule an appointment, and from there, a staff member will meet with the family to determine what communities or services are the right match.

Assisted Living Locators staff will then schedule tours of each care community.

“We work like a Realtor showing a home,” said Weber. “We take the families to tour and interview each community to find the right fit for their loved one.”

In addition to helping with this process, Assisted Living Locators also can help families navigate the financial process. Staff can also help advise families and recommend professional services to meet their needs.

For more information about Assisted Living Locators, visit www.AssistedLivingLocators.com/Wichita–TopekaArea, or call 316-448-5090.

FINDNG THE PERFECT PLACE Since 2003, Assisted Living Locators has helped thousands of families just like yours. As one of the leading senior housing placement and referral services, we have locally owned offices thoughout the country.

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Autumn 2019 | Page 15

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Autumn 2019 | Page 17

Hermes specializes in foot care for rural residents

Children who are loved and supported can develop confidence through the years with some well-placed guidance.

Tried-and-true ways to raise a confident kid

Children raised to be confident have the tools to be resilient in a challenging world.

Confidence helps children handle peer pressure, stress, obstacles, and much more.

There’s a fine line between developing confidence and raising kids who are overly boastful. Parents, teachers and other influential figures can employ various research-based strategies to start boosting kids’ confidence.

• Allow children to make mistakes and learn from them. Mistakes happen, and children benefit from making mistakes and learning from them. Children who fail, pick themselves up and try again are learning lessons of resiliency. Their confidence develops as they pick themselves up again, learn from their mistake and ultimately meet with success.

• Resist the temptation to fix everything. Parents may get hung up on trying to improve on their children’s efforts to make it perfect. This may occur with school work. According to the mental health wellness resource Psychology Today, constant intervention undermines children’s confidence and prevents them from learning for themselves.

• Model and teach positivity. It can be

easy to fall into a pattern of saying things like, “I’ll never be able to do that,” or “It’s too difficult.” But parents must remember that their children take their cues from mom and dad. Parents who stay positive in the face of adversity will instill the same attitude in their children.

• Give praise when it’s deserved. Praise children when they do their best, but avoid praising kids when they don’t try their hardest or if they are still working toward solving a problem they haven’t yet figured out. In lieu of praise, provide encouragement and urge youngsters to try again and practice.

• Value their ideas. Ask children for age-appropriate advice, suggests the growth mindset company Big Life Journal. Showing kids their ideas are worthy can instill confidence.

• Skip the rescue operation. Parents often are quick to swoop in and try to prevent kids from feeling hurt or discouraged. However, according to Robert Brooks, PhD, who coauthored the book “Raising Resilient Children,” it’s alright for kids to fail and feel sad or angry. Success is learned by overcoming obstacles rather than having all obstacles removed.

While Hermes Healthcare offers primary medical care through its clinic at 3343 W. Central, the company’s specialty is foot care services for patients all across Kansas.

“In addition to our office on West Central, we go to 75 locations around the state,” said Jayne Hermes, who founded the healthcare center in 2015. “A majority of our work is out in the field.”

Since its launch, Hermes Healthcare has seen more than 7,000 patients. Most of those patients are seen every nine weeks to help them care for their feet and prevent issues that could lead to major medical problems.

Hermes, a nurse practitioner, worked in primary care for several years before launching Hermes Healthcare. There are now five nurse practitioners involved with the business.

“The response has been tremendous,” said Hermes. She saw a tremendous need for the kind of foot care that the clinic provides, and is proud of the results they have been able to produce.

Foot care services include trimming nails and reducing calluses, freezing plantar warts, removing ingrown toenails, and assessing circulation and sensation of the feet.

“We work with a lot of diabetic patients, but others too,” said Hermes. “We are able to diagnose a lot of issues related to peripheral vascular disease, which is not just limited to diabetics.”

Bad circulation in the body’s extremities can lead to wound issues and even amputation, said Hermes. Catching those problems before they become major is a key to the success that Hermes Healthcare has had, and why the clinic is so focused on taking those services out to dozens of sites around the state.

Medicare pays for most of the services offered through Hermes Healthcare. A patient has to have a condition that prevents them from safely caring for their own feet to qualify for that coverage.

For more information about Hermes Healthcare, visit www.hermeshealthcareinc.com, or call 316-260-4110.

Live a full and active life with strong, healthy feet!

• 75 locations in Central and Eastern Kansas • Nail trimming, callus removal, foot pain, preventative care, ingrown toenails, foot care, wound care • Locally-owned and operated • Competitive rates, easy payment plans • Medicare, supplemental insurance accepted

Foot care for you...when you can’t

Page 18 | Autumn 2019

Healthy Choices

Times-Sentinel Newspapers

Bicycling as a family is an enjoyable escape

Going for a bike ride is one of the best ways for people to exercise in fresh air.

Cycling is not only earth-conscious and convenient, but it also is a fun and popular activity that anyone can enjoy.

Around 1.6 million residents of New York City ride a bike at least once a month, and in Portland, bike riding rose by 3 percent each year since 2012, according to Bikemunk, a website dedicated to helping people understand bikes, especially in the context of making a purchase. The Alliance for Biking & Walking discovered that 0.6 percent of all commuters in the United States biked to work in 2013, up from 0.5 percent in 2009 and 0.4 percent in 2005.

But many people are embracing cycling as an entertaining form of recreation that the entire family can enjoy.

Adults may have fond memories of their own cycling adventures as children that they want to pass down to their kids.

Since families may feature cyclists with various levels of experience, it can be safe to employ certain strategies in the hopes that everyone gets the most out of their time in the cycling saddle.

• Buy the right bikes. Take time to research different brands of bicycles and what they offer. Some bikes are ideal for streets or paved trails, while others are better for rustic roads and trails. A qualified bike retailer can help shoppers find the right bike for them and their families,

Cycling as a family can be an enjoyable way to spend an afternoon and get some exercise.

ensuring everyone in the family is riding the right size bike and the one commensurate with their skill level.

• Limit the distance. Children won’t be able to put in as many miles as their parents or older siblings. Limit cycling excursions to a reasonable amount of time so youngsters’ health is not compromised.

• Focus on fun. Consider what kids will get out of the trip and gear the afternoon

around that. Choose a path that leads riders to a playground or one that circles a scenic lake. Make your cycling excursion more of an afternoon out than a marathon biking session.

• Take frequent breaks. Little legs may not be able to keep up, and adults will need to anticipate stopping along the way.

• Know the terrain. Stick to routes you have ridden before. Leave the more

intense courses that include extreme climbs and dips for those times when kids are not in tow. Stick to lightly trafficked routes, or travel during off-peak hours. Consult with trail guides and read reviews as well.

• Check bikes before departing. Make sure tires are inflated and everything else is in working order. Bring a small tool kit along in case a repair needs to be made.

How to start exercising at home with simple equipment – or no equipment

A healthy diet and an active lifestyle are great ways to achieve a healthy weight and good overall health. Many people no doubt associate exercise with fitness centers and gym memberships. While gyms certainly are effective places to break a sweat, exercising at home can be an effective way to get fit as well.

Working out at home may require some creativity, as even homeowners with gyms in their basements may not have as much equipment at their disposal as they would at a local fitness center.

Body weight exercises include pushups, planks, squats, and lunges. Alter-

nating incline and positioning of the body when performing some of these exercises is a great way to work various muscle groups. Body weight exercises do not necessarily require equipment, and that may disappoint some people. That’s because, with no added weight – and only one’s own body weight to provide resistance – it’s difficult for a person to challenge himself or herself effectively and gradually build up progress.

A mix of cardiovascular activity, which puts a strain on the heart and lungs to build up stamina, can help shave off the pounds when paired with strength training exercis-

es. Take to the great outdoors near home to get in a good cardio workout.

Rally Health, a digital, data-based health advisory company, says that walking can constitute a cardio workout if one goes at a brisk pace of around three miles per hour. Walking on an incline also can constitute vigorous exercise that’s on par with running or biking, particularly when it’s a steep hill.

Home-based cardio workouts also can include cycling, swimming in a backyard pool or playing a pickup sports game with the kids.

With a few barbells, dumbells and a

weight bench, it’s easy to create a home gym in a basement or garage. Extra equipment, such as TRX resistance training equipment or an elliptical machine, can be added to make the gym more complete.

A home gym also can be a place to do strength and stretching exercises like yoga or pilates.

Many people find that they can effectively workout at home with little to no equipment necessary. With such convenience, individuals may find they make more time for exercise, which is an important component of a healthy lifestyle.

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Healthy Choices

Autumn 2019 | Page 19

Managing the costs of fighting cancer The expenses associated with cancer treatment can make it hard for patients to make ends meet. Getting cancer care often means working with healthcare industry professionals to finance treatment.

Cancer takes a toll on people’s bodies and minds and even the people around them. Upon being diagnosed with cancer, people understandably focus on the toll the disease may take. While the physical and mental toll can be considerable, the financial toll can be significant as well.

AARP says that the average costs for cancer treatment are around $150,000.

And while good insurance plans may cover the majority of those costs, patients may still face a bill of $4,000 or more in copays, deductibles and other expenses.

Cancer also may impact a person’s ability to work, further affecting their financial security. According to studies from the Fred Hutchinson Cancer Center in Seattle, cancer patients are 2.5 times more likely to declare bankruptcy than healthy people.

People diagnosed with cancer and their families have a lot on their plates.

The following are some tips to help such people handle the financial toll that cancer can take.

• Speak with the oncologist to find out what is involved in the proposed treatment plan and how long the treatment will run. This may make it easier to plan for upcoming expenses.

• Consult with insurance companies, if applicable, to see which types of treatments will be covered and at what rate. Certain insurance policies may cover all of the treatment. Others may require you meet a deductible, and then

there may be coinsurance requirements that must be met.

• Talk to a case worker to see if there are any programs available that help pay for treatment. The American Cancer Society says payment plans or financial assistance may be available.

• Be honest with doctors about your financial situation to see if treatments can be spaced out to help budget for care without affecting prognosis.

• Many pharmaceutical companies offer assistance to individuals having trouble paying for their prescriptions.

There also may be vouchers and discounts available for prescriptions if one

is willing to do a little research.

• Certain charitable grants and coverage for life and travel expenses are available through nonprofit organizations. A patient also can contact CancerCare, a service offering counseling, support groups and financial assistance to those who need help, or other similar companies for more help.

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Page 20 | Autumn 2019

Healthy Choices

Times-Sentinel Newspapers

Quality Standards implemented at Kansas Masonic Home

By Janice E. Powers Administrator for KMH

The summer heat has bid farewell and the clear signs of fall are all around us at Kansas Masonic Home.

The leaves are falling from the trees in the assisted and independent households of KMH. As colder weather envelopes us, the addition of new goals and ideas for the Life Enhancement program have excited the team members and residents in our community. Adding vibrancy to our community is one of the recently set Quality Standards adopted by leadership and rolled out to the direct line staff to embrace and demonstrate in all areas of the KMH culture. Life Enhancement is just one of the areas where the Quality Standards are being established.

By expanding the opportunities for our residents to be active and engaged in their retirement years we build vibrancy in our community.

There is an optimism about the transformative opportunity presented by the newly set Quality Standards at KMH. They will be integrated into every interaction we have – be it with a resident, family member, visitor, guest or fellow KMH team member. These Quality Standards will be reinforced to staff through multiple teaching opportunities and promotional activities. We will explore how they should manifest during in-services and reinforce their adoption through employee recognition activities and multiple displays in employee areas of the building. The leadership of KMH is committed to infusing the Quality Standards through all facets of KMH life.

The first Quality Standard is Courtesy. This standard drives us to project a positive image by being respectful

and thoughtful with each of our interactions. We are guests of the residents and, even though it is our workplace, we work for them. Common courtesy should be our normal state for interactions. Courtesy creates an inviting, positive environment that people can enjoy, allowing them to feel comfortable in their surroundings.

The best part is that courtesy begets courtesy, so it becomes perpetual throughout the households.

Our second Quality Standard is Service. Excellent service should always be a part of our commitment to the community. Demonstrating service is projecting a professional appearance and attitude. People know that they will have quality service when we take pride in how we present ourselves. Service is created by striving to present KMH at its very best, ensuring that it is clean and in tip-top shape. Although our community is more than 100 years old, it remains a lovely place to live and work. Most importantly, service is honoring a pledge to go above and beyond what is expected. We not only provide care; we provide exceptional care. We set our expectations at a high level and then we challenge ourselves to surpass that level, every day. New opportunities arise, daily, to provide exceptional service in a way that brings unparalleled satisfaction and enjoyment to our residents.

The third Quality Standard is Vibrancy. We strive to provide an active and vibrant community and support spontaneity in daily life. When residents come to KMH, we recognize that this is another chapter in a rich and dynamic life. People come here to live in comfort and security, the key being to be alive. Therefore, we embrace activities and opportunities that provide carefree enjoy-

ment. We believe that the senior years of life should be lived with joy. By maintaining a vibrant community, we are promoting a vibrant lifestyle for our residents.

The fourth Quality Standard is Home. This may seem unconventional for a Quality Standard, but KMH employs a household residence model that creates a home environment. Home is a warm and inviting atmosphere. We are the guests in our resident’s home, and it is important that our residents feel like they are at home when they move to KMH and it continues to be their home as long as they are here with us. We respect their right to privacy, to be self-directed and to feel safe and secure at all times. We knock and wait to be invited into the resident’s home instead of barging in. We provide services when they want them, not when it is scheduled or convenient for us. Residents rise when they are ready, and eat what and when they want. They participate in activities they enjoy and are provided options based on their interests. Home is one of the most important Quality Standards that we provide.

As we move forward in the implementation of our Quality Standards, KMH will become an even-more desirable senior living community. The leadership is committed to integrating these standards in all aspects and all areas of KMH from housekeeping to dining and nursing services. We look forward to this growth – as individuals, and as a community that will continue to be relevant for the next 100 years.

Janice E. Powers is the Administrator of Healthcare for KMH.

Kansas Masonic Home is excited to introduce new Quality Standards at its facility in Wichita. Those Quality Standards are designed to enhance all facets of KMH life.

Page 22 | Autumn 2019

Healthy Choices

Times-Sentinel Newspapers

How to give back to seniors in your community

The strongest communities tend to be those in which members make a concerted effort to give as much as they get. Giving back to one’s community can foster strong relationships with fellow residents and ensure that everyone, including the less fortunate, is in position to live happy, healthy lives.

Certain people in a community may be more vulnerable to issues that can adversely affect quality of life than others.

For example, the National Institute on Aging notes that, as men and women age, many are alone more often than when they were younger, leaving them vulnerable to social isolation and loneliness. Such feelings can prove very harmful to their health, potentially contributing to problems such as depression, cognitive decline and heart disease.

Volunteering to help the aging members of one’s community is a great way to give back, and such efforts can prove rewarding for both seniors and the volunteers who lend them a hand.

• Pull an extra chair up to the dinner table. Many a meaningful connection has been made and maintained over the dinner table. Breaking bread with a senior from your community is a great way to foster such connections and provide an avenue for social interaction for seniors.

Helping aging neighbors is a great way to give back and build strong communities.

Seniors who live alone might not enjoy cooking for one each night, but they might jump at the chance to eat dinner with a neighbor and even help prepare the meal. Invite a senior over once per week, encouraging them to share stories about their lives as well as how the community has developed over the years.

• Help seniors manage their finances.

Many seniors struggle to manage their finances, as laws regarding taxes and

investing are subject to routine changes.

A little help in this area can go a long way for seniors. Adults who want to help but don’t know where to begin can do the legwork for their aging neighbors. Contact agencies such as AARP to determine if there are any financial assistance programs that can help seniors effectively manage their money and take advantage of age-specific perks, such as programs that may help seniors

lower their energy costs.

• Offer to help around the house.

Seniors who reside in single-family homes may not be able to keep up with routine home maintenance. Neighbors who want to help can offer to mow the lawn, tend to the landscaping and tidy up inside. Keep an eye open for other issues, such as clogged gutters, that can be fixed easily but prove costly if they go ignored.

Understanding saturated versus unsaturated fat

Fat can be confusing as it pertains to diet. If asked to describe fat in a single word, many people might be inclined to say, “bad.” However, fat is more complicated than that and is actually an essential component of a healthy diet.

According to the American Heart Association, between 25 and 35 percent of a person’s daily calories should consist of fat. Not all fats are the same, and food typically contains both saturated and unsaturated fat. Understanding the distinction between the two can help people make sound dietary decisions.

According to the online medical resource Verywell Health, saturated fats

have no double bonds in their chemical structure. It’s because of that structure that saturated fats have a solid consistency at room temperature. Saturated fat can be found in various foods, including animal meat, coconut oil, cheese, butter, milk, and processed meats, such as bologna and sausage. Prepackaged snacks such as cookies and crackers also may contain saturated fats.

Unsaturated fats contain one or more double bonds in their chemical structure and are typically liquid at room temperature. Not all unsaturated fats are the same. Some are monounsaturated fats, which contain only one doubled in their

structure. Examples of monounsaturated fats include canola oil and olive oil.

Polyunsaturated fats are those that contain two or more double bonds in their structure. Safflower oil, sunflower oil and corn oil are some examples of polyunsaturated fats.

Part of the difficulty surrounding dietary fat is conflicting studies regarding its effects on overall health. Saturated fat has long been considered unhealthy, and the AHA recommends that less than 6 percent of daily caloric intake consist of saturated fat. Some studies have indicated that high amounts of saturated fats are linked to an increased risk for heart

disease, while other studies refute such claims.

Unsaturated fats are generally considered more beneficial to overall health than saturated fats. The AHA recommends that people should get most of their daily fat intake from unsaturated fats, which can be found in foods such as nuts, olives and avocados. Fish such as tuna and salmon also are good sources of unsaturated fats.

Fats and how they fit into a healthy diet can be difficult to understand. Adults can consult with their physicians to determine which foods and fat sources are right for them.

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Healthy Choices

Autumn 2019 | Page 23

How to combat dementia and memory loss

Alzheimer’s Disease International says that there were approximately 50 million people living with dementia in 2017.

Experts predict that number will roughly double every 20 years, highlighting just how pervasive dementia is across the globe.

Dementia describes symptoms affecting memory, thinking and social abilities. The Mayo Clinic says dementia can become so severe that it interferes with daily life.

Alzheimer’s disease is the most common cause of progressive dementia, though there are other causes as well. Dementias can result from frontotemporal lobar degenerations, vascular disorders, Parkinson’s disease, and Lewy Body disease.

Depending on the cause, some dementia symptoms may be reversible. For example, medical professionals have discovered a link between insulin resistance and the development of dementia. Insulin resistance, which results from eating too many carbs and sugar and not enough fat, is a major factor that contributes to Alzheimer’s disease, according to The Women’s Alzheimer’s Movement. Some scientists now refer to Alzheimer’s as Type 3 diabetes. Cutting out sugar and refined carbs and adding lots of good fats may prevent and even reverse pre-dementia in many aging adults.

Using an animal model, researchers at Temple University Health System discov-

Dementia describes symptoms affecting memory, thinking and social abilities.

The Mayo Clinic says dementia can become so severe that it interferes with daily life.

ered that a drug blocking inflammatory molecules known as leukotrienes can reverse tau pathology, the second most important lesion in the brain in patients with Alzheimer’s. This can bring hope that medication may help reverse Alzheimer’s instead of just mitigating symptoms.

Other ways to prevent or reverse dementias involve preventing the brain pathology that occurs. For example, reducing the risk of stroke can prevent vascular dementias. Dementia risks linked to infections and immune disorders may be lowered by making dietary changes

or taking appropriate medications for conditions.

The Mayo Clinic also says nutritional deficiencies, such as dehydration and not getting enough vitamins B1, B6 and B12, can cause dementia-type symptoms. Dementias linked to heavy metal poisoning also may be resolved with treatment.

In addition, people can take proactive approaches to preventing aging of the brain even if they aren’t yet suffering cognitive decline. A proactive approach can include: • Getting adequate sleep; • Controlling stress levels;

• Getting thyroid and reproductive hormone levels checked and treated, if necessary; • Exercising daily, aiming for at least 30 minutes; • Eating healthy fats like omega-3 fatty acids, which are found in fatty fish, coconut oil, olive oil, whole nuts, eggs, and some seeds; and • Reducing consumption of sugar and processed carbohydrates.

Combatting dementia can involve an array of strategies aimed at helping people reduce their risk and possibly even reverse course.

Routine exercise may play a role in preventing cancer

Exercise benefits the body in myriad ways. Studies have shown that routine exercise can help people effectively maintain healthy weights, sleep better at night and have more energy throughout the day. But exercise also may play a role in preventing one of the world’s most deadly diseases.

The World Health Organization notes that cancer is annually responsible for about one in six deaths across the globe, making it the second leading cause of death in the world. Many of those deaths can be prevented by employing some simple yet effective strategies, such as avoiding tobacco products and applying

sunscreen before going out in the sun.

And while researchers aren’t exactly sure why, the National Cancer Institute notes that substantial evidence suggests high levels of physical activity are linked to lower risks of several cancers.

The relationship between exercise and cancer risk is complicated. The NCI notes that nearly all of the evidence that links physical activity to cancer risk comes from observational studies. In such studies, individuals report on their physical activity and are then followed for years to see if and when they are diagnosed with cancer. While such studies are no doubt

valuable, they cannot definitively establish that physical inactivity causes cancer or that physical activity prevents cancer.

All they can do is establish a link between physical activity and lower cancer risk.

As mysterious as the relationship between exercise and cancer can seem, researchers can theorize about the connection between the two. For example, the Dana-Farber Cancer Institute notes that scientists have recently begun probing the connections between exercise, the immune system and cancer risk. Such research is rooted in the notion that exercise can reduce inflammation, an acute or

chronic response by the immune system that can contribute to cancer risk.

The NCI also notes that the many biological effects of exercise on the body might shed light on the potential link between routine physical activity and a lower cancer risk. For example, the NCI says exercise lowers levels of certain hormones, such as insulin and estrogen, that have been linked to cancer development and progression. Exercise also has been linked to improved immune system function, and a stronger immune system is more capable of fighting various conditions and diseases, including cancer.

Page 24 | Autumn 2019

Healthy Choices

Times-Sentinel Newspapers

Easy ways to volunteer and give back to your community

Millions of people across the globe volunteer every day. Without the selfless efforts of volunteers, many charities would be forced to cease operations. In fact, a 2017 study from the charitable community membership organization Independent Sector estimated that the labor provided by volunteers is worth roughly $193 billion per year in the United States alone.

But volunteering can be as beneficial for volunteers as it can for the organizations they help. For example, the Mayo Clinic Health System notes that research has indicated volunteering leads to lower rates of depression while providing individuals with a sense of purpose. Volunteering can be especially beneficial for adults over age 60, with the MCHS noting that older volunteers experience greater increases in life satisfaction and greater positive changes in their perceived health as a result of volunteering.

With so much to gain from volunteering, it’s no wonder that so many people across the globe volunteer. According to the United Nations Volunteers program, global estimates place the number of worldwide volunteers at 970 million.

That’s nearly three times the population of the United States and more than 26 times the population of Canada in 2018.

It’s never been easier to volunteer and begin helping your community. Adults and children who want to join the nearly one billion strong global volunteering community need not look far to get involved. The Corporation for National Community Service notes that the following are some easy ways to volunteer in your community.

• Serve meals at a local shelter or community kitchen.

• Sign up to work as a tutor or mentor with a local afterschool program.

• Help adults find the right professional opportunities by hosting a resume writing/review workshop and conducting practice interview sessions.

• Work in conjuction with a local food pantry to organize a food donation drive.

• Volunteer to help the environment by working with local, state, or national park

When it comes to volunteering, the opportunities are as endless as the benefits of giving back to your community.

services to beautify parks and/or a local community garden.

• Work with a local emergency response organization to produce and

distribute disaster-preparedness kits.

• Help fellow community members save money by collecting and sharing information about free tax-preparation

services.

• Read to students or seniors- contact a local community or senior center.

• Volunteer at an animal shelter.

Page 26 | Autumn 2019

Healthy Choices

Times-Sentinel Newspapers

Foods with ample antioxidants

The term “antioxidants” is frequently associated with cancer prevention. Antioxidants are helpful, but many people may not fully comprehend the role antioxidants play in fighting cancer.

Antioxidants are chemicals that interact with and neutralize free radicals, thus preventing them from causing damage, offers the National Cancer Institute.

Free radicals are formed in the body by exposure to ionizing radiation and other radiation. An excessive amount of free radicals in the body can negatively affect cells and potentially lead to the formation of various types of cancer and other diseases.

While the body makes some of the antioxidants it uses to scavenge free radicals and render them ineffective, it also relies on antioxidants from food sources.

The Dana-Farber Cancer Institute says

that, to date, nine randomized controlled clinical trials of dietary antioxidant supplements for cancer prevention have been conducted worldwide. Some studies have pointed to the benefits of antioxidant supplements, while others found that these supplements can actually elevate cancer risk or diminish the efficacy of cancer treatments. Increasing antioxidant intake may be best accomplished by eating a variety of plant-based foods that contain high levels of naturally occurring antioxidants, rather than through supplementation.

So what foods offer the highest levels of potentially cancer-fighting antioxidants?

The largest and most comprehensive study to date into antioxidant levels was published in 2004 in the Journal of Agriculture and Food Chemistry by the U.S. Department of Agriculture. Researchers

analyzed antioxidant levels in more than 100 foods. In addition to pointing out many foods people already knew to be antioxidant-rich, researchers uncovered some surprises.

Here’s a look at some of the best bets for beneficial foods that may be part of a cancer-fighting diet.

• Small red bean (dried) • Wild blueberry • Red kidney bean (dried) • Pinto bean • Cultivated blueberry • Cranberry • Cooked artichoke • Blackberry • Prune • Raspberry These foods rank high among those with the most antioxidants per serving, according to the USDA. However, many

Eating a variety of fruits and vegetables, particularly berries, can provide many of the antioxidants the human body needs to neutralize the potential damage caused by free radicals.

other foods also are great sources of antioxidants. These include russet potatoes, pecans, gala apples, walnuts, Indian gooseberries, cloves, and mint.

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Healthy Choices

Recognizing that a slow metabolism is part of certain conditions, and treating those conditions, can help people regain their energy and start losing weight.

Slow metabolism may indicate illness

Metabolism is a series of chemical reactions responsible for converting food into energy to run cellular processes. These reactions enable people to grow and sustain life effectively.

Individuals who are following a dieting and exercise regimen may speak about having fast or slow metabolisms depending on how long they’ve been working toward a goal, and whether or not they have seen measurable results.

Even though the speed at which the body metabolizes food is different for every person, sometimes a very sluggish metabolism could be a sign of illness. A diet that has stalled or even led to weight gain can be more than faulty genes.

According to experts at the Washington Endocrine Clinic in Washington, D.C., certain underlying illnesses can result in weight gain or difficulty losing weight.

Recognizing that a slow metabolism is part of certain conditions, and treating those conditions, can help people regain their energy and start losing weight.

• Extra cortisol: If the body has too much cortisol, which is known as the stress hormone, it may think it’s under duress and needs extra calories for bodily energy. Normal amounts of cortisol can help burn fat if it is working synergistically with the rest of the chemicals in the body. When there’s too much, calories are hoarded.

• Cushing’s disease/syndrome: A similar phenomenon occurs with Cushing’s disease. This is an illness that occurs when there is too much cortisol in the body, according to The Pituitary Society. A tumor of the adrenal glands is sometimes to blame, while in other cases the body just makes too much of the hormone ACTH, which causes cortisol levels to ramp up. Medications to control excessive production of cortisol can help.

• Hypothyroidism: With hypothyroidism, the thyroid gland does not produce enough thyroid hormone, offers the Mayo Clinic. This causes any number of bodily functions to slow down and result in weight gain, fatigue, joint pain, and other symptoms. Supplementation with a synthetic form of thyroid hormone may restore function and enable weight loss.

• Low testosterone: This is a condition in which the testes do not produce enough testosterone. It affects nearly 40 percent of men aged 45 and older, says the Cleveland Clinic. Symptoms of low testosterone, such as increased body fat and fatigue, can derail weight loss efforts.

Men can undergo testosterone replacement therapy to restore levels.

If weight loss has stagnated and it is followed by other symptoms, individuals should make an appointment with their doctors to discover if illness is behind this difficulty.

Autumn 2019 | Page 27

Healthy Choices

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A beginner’s guide to running

Running is a way of life for many individuals.

When others witness just how fit and content some runners seem to be, they may want to follow suit.

Running has many health benefits. In a 2015 study published in Neuropharmacology, researchers discovered that running can cause the same kind of neurochemical adaptations in brain reward pathways as some addictive drugs. Runners can get a happy “high” from the sport. Running also can help a person lose weight or maintain a healthy weight. Runner’s World magazine indicates that regular running exercise boosts the afterburn, also known as excess post oxygen consumption, or the number of calories one burns after exercise.

Getting started with running is not as simple as lacing up one’s sneakers and hitting the road. To be safe, prospective runners can consider these tips.

• Start with the gear. Wear comfortable clothing and shoes so you can run without discomfort.

Choose a running shoe that has support but also at least half an inch of space between the big toe and the end of the shoe to allow for proper foot

movement.

• Start gradually. You may need to walk before you can run, just as babies crawl before they walk.

Forget about establishing distance or timed trials.

Rather, it’s more important to just get outside (or indoors) and run. Matthew Meyer, a certified trainer in New York, says a good beginning running target is 20 minutes, three days a week.

Gradually increase the number of days and minutes spent running as you develop endurance.

• Try running slower. Beginners need to start out slowly to avoid injury. However, running more slowly is effective for seasoned runners as well.

Slow miles can help a person enjoy running as a sport.

• Take more steps. Develop good form to reduce stress on the body. When studying elite runners, most take around 180 steps per minute, which is roughly 30 more steps than amateurs. Short, quick steps mean the feet spend less time in contact with the ground, leading to smaller impacts with each contact. Running in a way that ensures you land on your midfoot with light steps is another technique to consider.

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Running is a healthy, beneficial pastime. Getting started requires the right gear and some patience.

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Autumn 2019 | Page 29

Can tea be too hot?

A piping hot cup of tea is a morning staple for millions of people across the globe. But can tea be so hot as to adversely affect tea drinkers’ overall health?

A 2019 study from researchers with the American Cancer Society found a link between drinking hot tea and esophageal cancer.

The study, published in the International Journal of Cancer, examined more than 50,000 people between the ages of 40 and 75 in the Iranian province of Golestan for an average of 10 years. Researchers determined that tea drinkers who consumed their tea at temperatures higher than 140 F (60 C) and consumed about two large cups per day had a 90 percent higher risk of esophageal cancer compared to people who consumed less tea at cooler temperatures.

The authors of the study acknowledged more research is necessary to determine exactly why hot tea is linked with a higher risk of esophageal cancer. But scientists responding to the study suspect it’s the temperature and not the tea that’s causing the elevated risk for cancer.

“This is valuable research but not a ground-breaking discovery,” Dr. James Doidge,

Senior Research Associate, University College London, told the Science Media Centre. “Hot drinks are an established risk factor for oesophageal cancer and it doesn’t take a scientist to appreciate that repeated irritation of any body surface increases your risk of cancer.”

So should hot tea be avoided? It seems the answer is yes if the tea is 140 F or higher. But that same rule should be applied to any hot beverage, not just tea.

“Tea is the only drink consumed in the area (where the study was conducted), so the data relate to this beverage,” Stephen Evans, a professor of pharmacoepidemiology at the London School of Hygiene & Tropical Medicine, told the Science Media Centre. “It is also true that in this area of Iran, that tea is frequently drunk at high temperatures. They did not study any other drink, but other studies have, and it seems that it is the heat that is the issue rather than the actual beverage.”

Simply waiting until the tea cools down or adding a cooling agent like milk to make the tea cool down instantly can help people indulge their love of tea without necessarily increasing their risk for esophageal cancer.

A piping hot cup of tea is a morning staple for millions of people across the globe. But can tea be so hot as to adversely affect tea drinkers’ overall health?

What the right proteins can do for your body

Mapping out a healthy diet can be tricky. While everyone needs certain vitamins and minerals, no two people are the same, and a diet that’s right for one person might not be suitable or palatable for another.

Personal preference must be considered when planning a diet, as people are more likely to stick with a healthy diet if they enjoy the foods they eat. While fruits and vegetables should be a part of everyone’s diet, people should not overlook the importance of including lean protein in their diets as well.

Choosing which proteins to include in a diet can be tricky. The United States Department of Agriculture notes that not all proteins are created equal in terms of their health benefits. Proteins include foods such as meat, poultry, fish, eggs,

and nuts, but some can actually lead to negative side effects, including an increased risk for overweight or obesity and heart disease.

The USDA notes that some foods from the protein group are high in saturated fat and cholesterol. Such foods include fatty cuts of beef, pork and lamb; ground beef that is between 75 and 85 percent lean; regular sausages, hot dogs and bacon; lunch meats like bologna and salami; and duck. Limiting, if not avoiding, such foods can help people maintain healthy cholesterol levels.

Cholesterol is only found in foods from animal sources, but not all animal-based proteins contribute to high cholesterol. Lean proteins can be great ways to reap the benefits of protein without suffering the negative side effects of

proteins that are high in fat and calories.

The online medical resource Healthline notes that white-fleshed fish, such cod and flounder; skinless, white-meat poultry; and pork loin or pork chops are some examples of lean, animal-based proteins.

The right proteins are vital to a healthy lifestyle. The USDA notes that the following are some of the many characteristics of lean proteins that make them healthy additions to anyone’s diet.

• Nutrient-rich: Lean proteins supply the body with various nutrients, including B vitamins, vitamin E, iron, zinc, and magnesium. The B vitamins found in proteins help the body release energy and promote nervous system function.

In addition, B vitamins found in protein aid in the formation of red blood

cells and help build tissues. Iron carries oxygen to the blood, so the iron found in lean protein can help the body perform a vital function that can prevent fatigue and promote a strong immune system.

The zinc in lean protein also helps ensure a properly functioning immune system.

• Healthy bones and muscles: Proteins are building blocks for bones, muscles, cartilage, skin, and blood. Proteins can help muscles recover after a workout, and low protein intake can make it harder for the body to absorb calcium, which is vital for bone strength. The body uses the magnesium in lean protein sources to build strong bones and release energy from muscles.

The right protein sources can benefit the body in myriad ways.

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Simple ways to incorporate more fruits and veggies into your diet

The importance of making fruit and vegetables a routine part of one’s daily diet is hard to overstate.

Parents imploring their children to eat their fruits and vegetables is a nightly occurrence at many dinner tables. Reluctant youngsters may have a seemingly innate resistance to vegetables, but parents should stay the course, as the importance of making fruit and vegetables a routine part of one’s daily diet is hard to overstate.

Children might be seen as the most resistant to fruits and vegetables, but reports indicate they’re not alone. A 2017 report from the Centers for Disease Control and Prevention found that just 12 percent of adults in the United States are meeting the standards for fruit consumption as established by the Dietary Guidelines for Americans, which are determined by the Office of Disease Prevention and Health Promotion. Even fewer people (9 percent) are meeting the standard for vegetables.

The picture is somewhat better in Canada, where the Canadian Community Health Survey, 2017, found that 28.6 percent of Canadians age 12 and older report consuming fruits and vegetables more than five times per day. However, that figure steadily declined since 2015. That’s unfortunate, as fruits and vegetables have been linked to a host of health benefits.

The U.S. Department of Agriculture notes that fruits do not contain cholesterol and are naturally low in fat, sodium and calories. In addition, fruits contain a host of essential nutrients, including potassium, dietary fiber, vitamin C, and folate, that are historically underconsumed. Similarly, studies have shown that

vegetables, which also are great sources of vitamins and minerals, can help people reduce their risk for a variety of conditions, including heart disease, stroke and certain types of cancer.

Routine is a big part of many people’s lives, and some may find it hard to change their dietary routines. But people who aren’t eating enough fruits and vegetables likely don’t need to completely overhaul their diets in order to include more fruits and vegetables. In fact, the American Heart Association notes that the following are some easy ways for people to sneak more fruits and vegetables into their diets.

• Breakfast: When sitting down for a bowl of cereal, add some bananas, raisins or berries to your bowl. When making eggs or breakfast potatoes, add chopped up onions, celery, green or red bell peppers, or spinach.

• Lunch: Forgo sandwiches in favor of fruit or vegetable salads at lunchtime. If you must have a sandwich, top it off with vegetables like cucumbers, sprouts, tomatoes, lettuce, and/or avocado.

• Dinner: Replace less healthy side dishes with fruit or vegetable salads, and don’t forget to include steamed vegetables, even frozen ones, on your dinner plate every night. Add chopped vegetables, such as onions, garlic and celery, when creating soups, stews or sauces.

A few simple strategies can help people eat more fruits and vegetables and reap the many rewards that such foods provide.

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Explaining prostate cancer exams

Every three minutes a man is diagnosed with prostate cancer. In fact, the disease is so common that one in nine men will be diagnosed with prostate cancer during his lifetime. Fortunately, men have lots of tools at their disposal, including prostate cancer screenings, that can help them find prostate cancer in its earliest, most treatable stages.

The discussion surrounding prostate cancer screenings has changed in recent years. Whereas such screenings were once recommended for all men once they reached a certain age, the American Cancer Society now advises men to gather as much information as they can, including speaking with their physicians about the uncertainties and risks as well as the potential benefits of screenings, before making their decisions on their own.

There are two types of prostate exams that men can discuss with their physicians. The Prostate Cancer Foundation

recommends men begin these discussions around the time they turn 50, or earlier for men with a family history of prostate cancer.

• DRE: During a digital rectal exam, or DRE, a doctor will lubricate a gloved finger and insert it into a patient’s rectum.

The prostate is just in front of the rectum, and the DRE will let a doctor know if the prostate is enlarged or in irregular shape.

Many men find the DRE uncomfortable, but the exam is brief and should not be painful.

• PSA test: The PSA test is a blood test that measures the level of prostate-specific antigen, or PSA, in the blood. PSA is a protein that’s naturally produced by the prostate. Rising PSA levels are often one of the first signs of prostate cancer.

However, the PCF notes that abnormally high PSA levels are not necessarily indicative of prostate cancer. So in order to fully evaluate the results of a PSA test, doctors will consider a patient’s age, the size of his prostate, previous PSA test results, and the patient’s medical history, including past and current medication use.

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Signs you might be overtraining

Exercise is a vital component of a healthy lifestyle. Many people find that pairing a nutritious, well-balanced diet with routine exercise is a successful formula for a long and healthy life.

People typically know when to stop eating. In fact, the brain signals when the stomach is full to prevent the body from eating too much. Exercise can be a little trickier, as men and women may be inclined to ignore certain warning signs of overexertion during a workout. The well-known workout motto “no pain, no gain” implies that rewards await those who push through their pain during a workout. However, ignoring signals that the body is being overtrained can have a detrimental effect on both short- and

long-term health.

According to the American Council on Exercise, there is a tipping point in regard to how much exercise the body can take.

ACE notes that, when people pass that point, the exercise they engage in can actually do more harm than good. ACE refers to the tipping point as overtraining syndrome, or OTS, which can actually contribute to a reduction in overall fitness and increase a person’s risk for injury.

People dealing with OTS may not recognize its symptoms as readily as they would a full stomach. As a result, it can be easier to overtrain than overeat.

For instance, people focused on living healthy often know when to call it quits at the dinner table, but might not know

when to end a workout. Overtraining can be just as harmful as overeating, and athletes can help themselves by learning to recognize various signs of overtraining.

• Decreased performance: ACE notes that a lack of improved performance, despite an increase in training intensity or volume, is a telltale sign of OTS. Athletes who recognize a decrease in their agility, strength and endurance might be dealing with OTS. • Increased perceive effort during workouts: OTS can make seemingly effortless workouts seem difficult. An abnormally elevated heart rate during exercise or even throughout the day may indicate OTS. • Excessive fatigue: Too much training

can contribute to fatigue because the body is not being given ample time to recover between workouts.

• Agitation and moodiness: Overtraining can contribute to a hormonal imbalance that affects stress levels, potentially making people more irritable and contributing to moodiness.

• Insomnia or restless sleep: The overproduction of stress hormones that can occur when overtraining can adversely affect a person’s ability to get adequate sleep.

Additional signs of overtraining include loss of appetite, chronic or nagging injuries, metabolic imbalances, and stress and/or depression. More information about OTS and how to avoid it is available at www.acefitness.org.

Ignoring signals that the body is being overtrained can have a detrimental effect on both short- and long-term health

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Autumn 2019 | Page 33

When choosing organic products at the grocery store, consumers may be benefitting their overall health in various ways.

The benefits of organic foods

Modern grocery stores are unlike the ones many of today’s adults encountered when they were children. Grocery stores are not only bigger today than they were years ago, but they’re also stocked with items that weren’t available until relatively recently.

One stroll through the produce section reveals just how different modern grocery stores are from those of yesteryear. Organic fruits and vegetables now take up ample real estate in grocery store produce sections. Many shoppers may wonder if they’re better off choosing organic versus traditional products, and research suggests they are.

• Organic foods contain less pesticides and toxic materials. A 2014 meta-analysis published in the British Journal of Nutrition found that organically grown crops were less likely than conventionally grown crops to contain detectable levels of pesticides. The analysis also found that organically grown crops were 48 percent less likely to contain cadmium than conventionally grown crops. Cadmium is a

toxic heavy metal that can accumulate in the liver and kidneys, which the Global Healing Center says can affect blood pressure, induce bone damage and affect renal and dopamingeric systems in children.

• Organic crops contain more antioxidants than conventional crops. The same analysis also found that organic crops had significantly higher levels of antioxidants, which promote strong immune systems, than conventionally grown crops. Organic crops were found to contain 69 percent higher levels of flavanones and 51 percent higher levels of anthocyanins than their conventional counterparts.

The extra antioxidants in organic foods is nothing to scoff at, as the National Cancer Institute notes that antioxidants neutralize free radicals, excess levels of which can potentially lead to the formation of various types of cancer and other diseases.

• Organic products cannot contain synthetic hormones. Conventionally raised animals are sometimes injected with synthetic growth hor-

mones so they will gain weight more quickly and produce more milk. Residue from those substances, which cannot be used in the production of organic meat and dairy products, is believed to contribute to widespread antibiotic resistance, according to the Biodesign Center for Environmental Security at Arizona State University. In addition, some studies have suggested a strong connection between the hormones given to cattle and cancer in humans.

• Organic dairy products can promote cardiovascular health. A 2013 study from researchers affiliated with the Center for Sustaining Agriculture and Natural Resources found that organic milk contained 25 percent less omega-6 fatty acids and 62 percent more omega-3 fatty acids than conventional milk. The Organic Center notes that’s a considerable benefit, as higher amounts of omega-3 and lower amounts of omega-6 fatty acids helps promote cardiovascular health and support the immune system.

Page 34 | Autumn 2019

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How holiday hosts can safeguard guests with food allergies

Hosting for the holidays is a fun way to bring loved ones together during a special time of year. As enjoyable as hosting can be, it’s no small task, especially when guests have food allergies.

According to Food Allergy Research & Education, an organization deadline to improving the quality of life and the health of individuals with food allergies, a food allergy is a medical condition in which exposure to a certain foods triggers a harmful immune system response.

FARE’ notes that more than 170 foods have been reported to cause allergic reactions, and roughly one in 13 children in the United States has a food allergy. And food allergies are not just a danger in the U.S., as data published in the The Journal of Allergy and Clinical Immunology in 2015 revealed that 6.9 percent of Canadian children under the age of 18 self-report having at least one food allergy.

Food allergies are cause for concern, as FARE’ notes that every three minutes a food allergy reaction sends someone to the emergency room. Before planning holiday menus, hosts should ask guests if they or their children have any food allergies and then plan the menu accordingly.

When hosting large gatherings, it may be impossible to avoid foods that trigger guests’ allergies. In such instances, the Asthma and Allergy Foundation of America offers the following food safety tips to hosts.

• Wash hands before and after eating or handling food.

• Prevent cross-contamination in preparation and serving by preparing dishes in separate areas and washing all prep materials, such as cutting boards, before reusing. Keep unsafe foods away from safe foods at all times.

• Read all food labels.

• Prepare and cook safe meals first before sealing them and setting them aside.

Then make unsafe foods.

• Use separate serving utensils for each dish. Be careful not to mix them up.

• Wash all prep areas and eating areas with a paper towel and commercial cleaner. Avoid using sponges and rags, which can be a source of allergens.

• Keep food isolated to one area of the

When planning holiday menus, host should always keep food allergies in mind. Taking steps to safeguard adults and children with food allergies can ensure everyone has a happy, healthy holiday.

home and clean up thoroughly after the meal.

• Make a plate for each child with food allergies before the meal is served to avoid cross contamination. Keep unsafe foods out of reach of young children with

allergies.

• Request that children with food allergies sit close to their parents during the meal. Ensure that those eating nearby will be careful not to accidentally spill or share unsafe foods.

• Place packages of wipes near food and encourage everyone to wipe their hands after eating, though encouraging them to use soap and water is best. Walk around periodically to dispose of any uneaten food or dirty plates and napkins.

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Autumn 2019 | Page 35

A hot mess: Drug abuse and mood disorders Medicalodges offers all levels of care in one location

By Gregory Lakin D.O., J.D.

Among us there are numerous individuals who are fighting a private battle with addiction. They may be family members, friends or co-workers who are struggling with what they consider a “shameful secret.” They have developed an addiction to some drug that has slowly taken control of their life. Initially, a person may start by misusing a prescribed drug that could be addictive or by taking a drug from a friend off the street “to escape” from their problems or to obtain “a high.”

The person soon needs more of it to feel any effect or to just “feel normal.”

The most common drugs of abuse include alcohol, opioids, marijuana, amphetamines, cocaine and benzodiazepines (Xanax, Valium, etc.). Recently, there has been a large increase in overdoses and deaths due to the illegal import of the deadly drug fentanyl laced in heroin or counterfeit pills. A majority of the people who become addicted to drugs of abuse

have an underlying mood disorder and are often self-medicating in an attempt to stabilize their mood, although the mood disorder that may or may not be diagnosed yet. For example, a person with anxiety may often use alcohol, Xanax, Valium or opioids to calm their overactive mind. These self-destructive drugs may be taken to calm fear or anxiety.

Alternatively, a person may consume methamphetamines or cocaine, to provide temporary energy that a lethargic or depressed person feels they may need.

However, everyone that starts down this path initially thinks that these illicit or prescription drugs are harmless, or that “they can handle it.” But all too often a person soon becomes addicted, and their day then becomes dominated by the uncontrolled “roller coaster ride” of addiction. Soon, their every waking moment is spent either on the drug, craving the drug, recovering from the effects of the drug - or thinking of how to get the drug

See MOOD, Page 39

Providing the tools to help you start living a life of recovery and get your life back

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Medicalodges Goddard is located at 501 Easy Street in Goddard, and offers a full range of care for its residents. The site includes a 60-bed Skilled Nursing Facility, an Assisted Living with an occupancy capacity of 25, and Independent Living services with an occupancy capacity of 12 that is currently expanding to increase their occupancy capacity.

The Skilled Nursing Facility offers a full range of care for both short-term and long-term stays, including physical, occupational, speech, and restorative therapy. The facility proudly partners with the VA to serve our Veterans with a full range of services, including respite stays.

As part of Medicalodges, Inc., the first senior care company to be employee owned, Medicalodges Goddard has a foundation built on quality care. With

a vested interest in the success of the company, employees give their all to care for residents and provide outstanding service. The employee ownership program impacts employee retention, which helps to provide consistent care to residents.

“We want residents and families to be satisfied and happy with the services we provide here – both for short-term and long-term stays,” said Medicalodges Administrator Jean Altenor. Altenor joined the Medicalodges team in Goddard back in August 2018, and has more than 26 years of experience with the company in different capacities.

Medicalodges of Goddard has earned a 5-Star rating. Altenor said, “That distinction speaks to the level of care provided at the facility.”

“With our short-term care services, our goal is to provide a successful rehabilitation program and get the resident back home,” said Altenor. In the longSee CARE, Page 39

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Autumn 2019 | Page 36

Managing cholesterol starts with what you eat

High cholesterol, particularly high levels of “bad” cholesterol, is a risk for heart disease. The Mayo Clinic says that high cholesterol also can increase risk for heart attack.

Understanding cholesterol and how to control it can help people live longer, healthier lives.

Cholesterol is a waxy substance that comes from two main sources. It is produced naturally by the liver and is obtained by eating certain foods, primarily animal products like meat, dairy and eggs. When these foods are consumed, the liver makes more cholesterol than it normally would, says the American Heart Association.

Harvard Medical School says that making certain food choices can help lower cholesterol levels. Some foods help prevent cholesterol from forming, while others lower low-density lipoprotein, also referred to as LDL or “bad” cholesterol. Some foods increase the amount of high-density lipoprotein, also known as HDL or “good” cholesterol.

Still other foods block the body from absorbing cholesterol.

Because food and cholesterol are so closely linked, dietary changes can have a profound impact on people diagnosed with high levels of bad cholesterol. The following are some changes such individuals can implement.

• Increase soluble fiber. Soluble fiber is found in oatmeal and other whole grains, flax, apples, legumes, and beans.

Because soluble fiber can’t be broken down, it goes through

Understanding cholesterol and how to control it can help people live longer, healthier lives.

the body and bloodstream like a giant mop, collecting bile generated to digest fats. The fiber and the fat-soaked bile are then excreted in the stool. According to Healthline, bile is made from cholesterol, and when the liver needs to make more of it to digest fat, it does so by pulling cholesterol out of the bloodstream, naturally reducing cholesterol levels as a result.

• Eliminate trans fats. Trans fats, or those foods listed on labels primarily as hydrogenated oils, can raise overall cholesterol levels. The Food and Drug Administration has banned the use of partially hydrogenated vegetable oils by Jan. 1, 2021.

• Eat more fatty fish. Harvard Medical School says that eating fish two or three times a week can lower LDL by replacing meat and by delivering LDL-lowering omega-3 fats to the body. Omega-3s reduce triglycerides in the bloodstream and also protect the heart by helping to prevent the onset of abnormal heart rhythms.

• Use vegetable oils. Liquid vegetable oils, like canola or soybean, can be used in place of solid fats like butter or lard when cooking.

• Choose low-fat dairy. Substitute the low- or no-fat varieties of milk and cheeses instead of high-fat versions.

Dietary changes can make a big difference when it comes to reducing cholesterol.

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Whether it’s individual training or working with a group, Elite Training Solutions owner Nathan Wadsworth has just the right program for you and your fitness goals. “I enjoy working with athletes and individuals at all levels,” said Wadsworth. “We start with a consultation, and then map out a training program that meets your needs.”

Endurance sports are Wadsworth’s area of expertise. He holds a master’s degree in exercise science from WSU, was an Olympic Trials marathoner, is a certified USA cycling coach, manages Elite Training Solutions Endurance, a competitive endurance sports team and is an avid gravel cyclist, runner and hiker.

Elite Training Solutions offers a variety of services for clients: • COACHING SERVICES: for individuals who are training for events and would like a personalized program to help them best achieve their goals.

• STRECHING SERVICES: for anyone who is dealing with range of motion issues.

• PERSONAL TRAINING: programs are tailored specifically to each client’s goals.

• HEART RATE, POWER AND LACTATE THRESHOLD TESTING: These tests will establish the specific training zones you should be working in based on your current fitness level.

For more information, check the website trainwithnathan.com.

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Autumn 2019 | Page 37

Prevent growth of mold/mildew in colder months

Mold and mildew are not only unsightly, but unhealthy. These fungi grow readily in damp areas and are found in the air breathed both indoors and outside.

If left unaddressed, mold and mildew can threaten the health of a home’s inhabitants.

Mildew is a type of mold that remains relatively flush with the surface it grows on. Other molds can grow puffy in appearance. Molds serve the purpose of destroying organic materials, but in high amounts, these microorganisms can cause respiratory problems, sinus congestion, throat irritation, headaches, and other issues, particularly when mold grows unchecked indoors, says Better Homes and Gardens. As a result, it is essential to address mold before it becomes problematic.

According to Polygon, a drying technology and temporary climate solutions company, the wet season in winter is when molds often grow and expand. Mold can break down the integrity and strength of the surfaces where it grows.

Homeowners can employ the following strategies to prevent mold growth.

• Keep all surfaces clean, using proper cleaning products. Diluted bleach solutions are highly effective at killing microscopic fungi, viruses and bacteria.

• Reduce moisture and humidity by ensuring suffi-

cient air circulation in rooms, particularly bathrooms and kitchens. An exhaust fan will help remove moisture quickly.

• Fabrics covered in mildew that can be laundered should be carefully removed and washed in chlorine bleach and hot water. An oxygen bleach product also can be effective.

• Invest in a dehumidifier that can reduce moisture in the home in problem areas, such as damp basements or garages.

• Fix plumbing leaks as soon as possible.

• Remove damp leaves and snow from areas around the foundation of the home. Ensure that gutters and downspouts are clear of debris and can shuttle water away from the house effectively.

• Replace cracked or defective mortar in basements.

• Make sure all seals on windows and doors are not compromised and are in good working condition.

• Be sure an HVAC in-line humidifier is adjusted to the right setting and isn’t pumping too much moisture into the heated air; otherwise, the added humidity can contribute to mold.

• If there is a flood or water infiltrates a home in other ways, hire a professional service to help clean and dry the home effectively.

Mold and mildew are problematic, but with diligence they can be kept at bay.

David A. Kingrey, M.D. Jeffrey A. Boomer, M.D.

Specializing in Cataract Surgery Laser Vision Correction Corneal Transplant Surbery Glaucoma and Laser Procedures CALL FOR FREE CATARACT BROCHURE

Free L.A.S.I.K. Consultation • 316-263-5721

Healthy Choices

Page 38 | Autumn 2019

Times-Sentinel Newspapers

Build an effective (and budget-friendly) home gym

Physical fitness is important. Exercise guidelines depend on the individual, but the American Heart Association recommends adults get at least 150 minutes of moderate-intensity aerobic activity every week. That amount may need to be increased to meet specific goals, such as weight loss.

In order to meet their fitness goals, many people invest in home gyms. Home gyms can be a convenient way to maximize physical activity and help people maintain muscle mass. According to Spaulding Rehabilitation Hospital, a Harvard-affiliated medical center, staying fit can improve physical strength, reduce seniors’ fear of falls, increase confidence, and improve sleep.

When setting up a home gym, people may be tempted to invest a fortune into their equipment. But such investments aren’t entirely necessary. Here are some ways to have a functional, budget-friendly workout space in your home.

• Invest in elastic resistance bands. Invest in lightweight elastic bands. According to a study published in 2018 in the Journal of Sports Science & Medicine, such bands can improve strength just as effectively as many weight machines commonly found in gyms. Resistance bands don’t take up much space and can be tucked out of sight when not in use.

• Dedicate a workout space. Many people find that areas

away from the bustle of the household are great spaces to devote to home gyms. Include a full-length mirror that lets you make sure you’re performing exercises correctly and invest in a stereo to pump in inspirational music. The fewer the distractions, the more likely you will commit to your exercise regimen.

• Invest in a set of dumbbells. Adjustable dumbbells or a few of various weights are a good investment. Dumbbells are compact and can be used to perform a variety of strength-training exercises. Begin with light weights and work your way up to reduce your risk of injury.

• Try stability balls. Stability balls are used to perform various core exercises, according to Harvard Medical School. The body’s core can be strengthened to improve balance, reduce back pain and more. Stability balls also can be used to perform abdominal crunches, squats, hamstring curls, and body bridges. Balls also can double as a bench when working with dumbbells.

• Don’t forget about cardio. Elliptical machines, stationary bikes and treadmills are effective, but there are other ways to get your daily dose of cardiovascular exercise.

Lateral shuffles between two points on a gym floor, or setting up a circuit of jumping jacks or skipping rope can keep your heart rate up and improve health.

Home gyms can help people get and stay in shape.

Steven F. Twietmeyer, D.D.S. Rebecca L. Twietmeyer, D.D.S. Charles D. Twietmeyer, D.M.D.

Two Locations to Serve You 3920 W. 31st St. S., Wichita 316-942-3113 107 N. Main, Cheney 316-540-3171

Home gyms can be a convenient way to maximize physical activity and help people maintain muscle mass.

Times-Sentinel Newspapers

Mood From Page 35 and the money to buy it. The addicted person’s erratic behavior then spills over on family, friends and colleagues - who may initially only see the addicted persons increase in irritability, mood swings, anxiety or isolation. With good family awareness, however, the signs of addiction are usually there. The early initiation of proper treatment is important to minimize the danger and in order to obtain the best chance of a full recovery.

The best approach for treatment comes from utilizing the help of a treatment

Care From Page 35 term care area, staff members go above and beyond to care for residents and their families in a holistic approach.

Part of the commitment to providing excellent and quality care is keeping enough staff to make sure that residents receive care when they need it. The goal is for all call lights to be answered right away. If for some reason a call light would stay on over five minutes, both the Administrator and the Director of Nursing’s pagers would be alerted.

“We are committed to the residents’ care. Quality of life is a priority, and we make that first. We want to offer the best possible care to keep residents happy, and families happy,” said Altenor. Assisted Living and Skilled Nursing Centers are located on the same site, offering the advantage of having additional nursing staff available on hand. There is also the potential to temporarily move tothe skilled nursing facility when residents need extra care. In addition, there is the potential

Healthy Choices team that combines physicians, psychiatric professionals and counselors trained in addiction treatment. Patients can then be properly assessed for addiction and for any underlying mood disorders - which will both need to be treated.

This individualized medical, psychological and counseling treatment plan would include medical stabilization, education, and relapse prevention followed by continuing care and aftercare support. This can often be done on a part time out-patient basis causing minimal disruption of a person’s job or family life. It is this type of a comprehensive approach to treatment that can help a person minimize relapse and get their life back.

for a continuum of services from independent living, to assisted living, to Skilled Nursing Home, for residents who wish to do so.

Church services including Catholic Mass, salon services, shopping, transportation, weekly entertainment opportunities, and special holiday dinners and activities are all available to give residents the quality of life they deserve.

The facility usually hosts several events throughout the year and some such as Easter Egg Hunt and Trunk or Treat are open to the community as they have become annual events. Other events including a Christmas banquet, Assisted Living and Nursing Horne Week cookouts, Prom Night, Family Nights, and several activities to celebrate our veteran residents, are offered to the residents, their family, and staff. Medicalodges also offers Hospice care on site.

Plans are underway for Medicalodges to expand and update its facilities in order to provide services to more clients.

To learn more about services or to make an appointment for a tour, visit www. medicalodgesgoddard.com, or call 316794-8635.

Autumn 2019 | Page 39

Reduce your grocery bill with these simple tips

Expenses for the average household can pile up quickly. One of the easiest ways to keep a budget in check is to focus on how much is being spent on food. Chances are grocery bills can be reduced dramatically without upsetting daily routines.

A 2012 Gallup poll found the average American family spends $151 a week on food. Cutting food costs often involves making smart choices. The following are some tips to help get started on the path to decreased food spending.

• Make more meals at home.

Although there are plenty of budget-friendly options at area restaurants, the average price for one meal enjoyed in a restaurant is still much more than the cost of cooking the same meal at home. Incorporate more homecooking into the mix and you can save.

• Shop sales. Rather than planning meals on a whim, let sales guide what you eat each week.

• Go mostly vegetarian. Meat tends to be more expensive than produce and grains. As a result, vegetarian-inspired meals provide an easy way for shoppers to trim their grocery bills.

• Reduce ready-made options. Convenience costs money, so anything that is premade, prepackaged or already sliced and diced is bound to cost more per unit than the same items that have not been prepared.

• Use a list. The experts at the financial site The Simple Dollar say that making a list of items needed before setting foot in the store is a great way to stop impulse buys that can foil a budget.

Only purchase the items that are on your shopping list.

• Consider a discount grocer. Many people get hung up on brand names.

But remember, the advertising costs for making those names known in households are passed on to consumers.

Discount grocers like Fareway, Aldi, Price Rite, and Lidl, for example, have many high-quality comparable goods at a fraction of brand-name prices. Plus, shopping these grocers’ sale items helps you save even more.

• Use leftovers. Don’t be wasteful with food. Practice portion control so you are not wasting food and consume leftovers before they spoil.

Reducing grocery bills is a great and simple way to save money.

Spring View Manor, Inc. 4-Star Rated DOES YOUR LOVED ONE NEED MORE CARE THAN YOU CAN GIVE? › Skilled Care by Professionals › Medication Administration

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412 S. 8th Street, Conway Springs, KS 67031 | 620-456-2285 www.springviewmanor.org