D6 SUNDAY, OCTOBER 16, 2016
TULSA WORLD
tulsaworld.com
SPECIAL ADVERTISING FEATURE
HEALTHY LIVING tulsaworld.com/healthyliving2016
Tips for staying mentally sharp as you age it as a fuel source for healing and overall health.”
By Stefanie Forney Special Sections Editor
Mental stimulation As we age, one of the biggest concerns for many of us is what we can do to prevent dementia such as Alzheimer’s disease. All too many of us have a loved one who has been affected by the disease, and we’ve seen the process of deterioration. The good news is that, apart from risk factors that we can’t change such as aging and genetics, we can make lifestyle choices to enhance our brain health and help preserve our cognitive abilities. “Two of the most important things we can do are to keep our minds and bodies active,” says Dr. Andre Fredieu, medical director at Oklahoma Stroke & Neurological Institute at Hillcrest. “People are living to be older, and as we age into our senior years the chances of getting dementia increase. But being proactive about staying physically and mentally active as well as eating a healthy diet can give us a better quality of life into our older years.”
Learning stimulates the brain to make more connections. Cultivate a habit of learning and participating in mentally challenging activities. “Keep your mind active,” encourages Dr. Fredieu. “That can be with reading, learning a language, learning about different cultures, taking up a new hobby such as pottery or painting, or working tactile or mental puzzles. Most people have a smartphone now so we have the ability to do things we weren’t able to do 15 or 20 years ago. You can do an app search and find an app for a variety of mental activities and puzzles of all kinds.” The great thing about learning and brain health, he says, is there are multiple memory centers in the brain on both sides. Since there are so many different memory stores in the brain, the more activities that you are involved in that stimulate different areas of your brain, the greater your overall brain health.
stay connected Physical exercise According to the Alzheimer’s Research & Prevention Foundation, regular physical exercise can reduce your risk of developing Alzheimer’s disease by as much as 50 percent. Physical exercise helps maintain blood flow to the brain and stimulate the brain’s ability to preserve old connections and forge new ones. For those who have already started to develop cognitive problems, exercise can slow further deterioration. “It’s important to create a plan of success,” says Dr. Fredieu. “If you aren’t used to exercising, start small. Walk from your house to the end of the block for a couple of days. Then, walk half a block for a week or two to build endurance. Build on your success by increasing your steps. If you are going to the grocery store, you can park further away from the store and walk more. You also can take the stairs instead of the elevator.” Once you have built up endurance, aim for at least 150 minutes of moderate-intensity aerobic exercise, such as brisk walking, each week. Also, include muscle-strengthening activities on two or more days per week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms). You may want to try lifting weights, gardening, yoga or working with resistance bands.
healthy diet A healthy diet includes plenty of fruits and vegetables, whole grains, fish and chicken, and healthy oils such as olive oil. Avoid trans fats that can cause inflammation and produce free radicals, which are hard on the brain. Reduce your consumption by avoiding
Being connected with others is also very important to brain health. “It’s important to be involved with other individuals who are pushing you cognitively,” Dr. Fredieu says. “It’s very easy to get to a point where we are comfortable with ourselves and where we are. But when you are with others — who may be at a different economic or social level — those interactions will tend to push us in directions we otherwise would not go if we were left alone. It’s very beneficial to brain health.” “two of the most important things we can do are to keep our minds and bodies active,” says Dr. Andre Fredieu, medical director at oklahoma stroke & Neurological institute at hillcrest. fast food, fried foods and pre-packaged processed foods. Cut down on sugar and salt. “Eat plenty of fruits and vegetables for vitamins and minerals,” suggests Dr. Fredieu. “Protein helps with the heart, brain and muscles. Carbohydrates are important because they break down into sugars, which can be used more readily as a fuel source. But it’s important to make sure you are not favoring one over another. For instance, seniors tend to favor carbohydrates and the excess sugars from these are stored as fat. “The healthier we eat, the better we feel and the easier it is for our gastrointestinal system to break down the food and get the nutrients into our bloodstreams and then into our organs for our bodies to use,” Dr. Fredieu says. “The cleaner the food is that we eat — free of pesticides and preservatives — the healthier it is for us and the better our bodies can use
Adequate sleep Sleep is very important as well. Deep sleep is a time when our bodies are able to heal. People who sleep longer feel more refreshed and have a higher capacity throughout the day than someone who has had broken periods of sleep. “People who do not sleep well do not heal well,” Dr. Fredieu says. “We become less reliant on sleep until the age of 50 or 60. When we get to that age, we need more sleep. One reason is that we tend to have more complicated medical conditions. “When the body is at rest your metabolic rate is at its lowest point so there is very little drain on your overall system when it comes to healing,” he adds. “The immune system tends to work more efficiently. Our heart isn’t pushed as much. Our liver and kidneys tend to filter our blood more efficiently because we aren’t exerting ourselves.” Making healthy lifestyle choices — such as diet, exercise, sleep, mental stimulation and socializing — can help you stay mentally sharp as you age, allowing you to make the most of every stage of your life.
Smart snacking (BPT) — It’s hard to remember when the norm was three square meals a day and snacks were relegated to nibbles at parties or as an afterschool bite to eat for kids. Today, snacks are a big part of our regular eating habits. In fact, a whopping 92 percent of us snack sometime during the day or evening, according to research by the Hartman Group. And we’re no longer using snacks just once or twice a day to quell hunger between meals. Snacks have moved into meal territory, and now make up half of all our eating occasions. When it comes to smart snacking, the foods you choose — and how much you eat — matters. One of your best bets? Fruit! Just 13 percent of Americans eat the 1 1/2 to 2 cups of fruit recommended each day, and snacks offer an opportunity to close that gap. For the perfect pick, think fresh grapes from California. At just 90 calories per 3/4 cup serving, their delicious, juicy taste hits the snacking sweet spot. Heart-healthy and hydrating, they’re a nutrition bargain compared to many processed snacks high in calories, fat and added sugar. Plus, grapes are portable — ideal for munching anytime, anywhere. With grapes, no peeling or coring is required. Whether added to the lunch sack to help end the midday meal on a sweet note or tucked in the briefcase or backpack at the ready for when hunger strikes, grapes are a super snack. If the ice cream carton starts calling your name, opt for frozen grapes instead — they’re just like a mini-sorbet. Simply rinse grapes and pat them dry, then place them on a sheet pan and pop them into the freezer. They’ll be ready in two hours.
About this FEAtuRE healthy Living was produced by tulsa World’s Advertising Department. For more information, call 918-581-8519.
stretching and yoga are great ways to rest the joints.
A four-point plan for joint health Keep on cruising with a regular maintenance schedule (BPT) — Whether it’s a brandnew Bentley or a classic 1970 Mustang, most people have a car they dream about. If they’re lucky enough to own it someday, you better believe they’re going to take care of it. Regular maintenance is an essential part of keeping a vehicle in tip-top shape. The same is true of the human body, particularly the joints. “Prevention is the only thing that actually prolongs the health of your joints, similar to the care of a machine,” says Matt Johnson, health and performance expert and president of On Target Living. “If you want something to last as long as possible, and to cost as little as possible over the long run, you have to do maintenance, checkups and change the oil. Taking care of your body is no different. If you do, your joints can last until you’re 80, 90 or even 100 without tendon or ligament issues.” Johnson notes that joint issues are some of the most common concerns he sees in his practice.
These issues can happen at any age, although many start to manifest between the ages of 40 and 50, after years of wear and tear cause pain and inflammation. Johnson’s mantra: If you take care of the body it will take care of you. To help people of any age maintain joint health, he provides this four-point joint maintenance plan.
1. Rest The first part of healing the joints is to rest the joints. Massage, meditation, light yoga, stretching, and cool baths are great ways to rest the joints. Additionally, quality sleep each night is essential. (Quick tip: Take an epsom salt bath once a week.)
2. healing nutrients Studies show that omega-3 fats can help support joint health by limiting inflammation after exercise and boosting hormones that help the body heal. Take a daily, highquality omega-3 supplement.
3. superfoods Superfood herbs and spices help the body get maximum nutrients in minimal amounts. For example, curcumin and bromelain are both great for helping joint pain and repair. Remember, limited processing of the product is ideal for optimal absorption.
4. Exercise and body alignment You can’t have optimal joint function if the body is out of alignment. There are five key joint checkpoints: ankle, knee, hip, shoulder and neck. This is where you start to achieve perfect posture, after which you can focus on strengthening the large muscles. “The best age is always now,” says Johnson. “Start as soon as possible and think about it like you take care of a car or nice jewelry. Joints are meant to last as long as you live. The key is to take care of them with quality nutrition, normal exercise and adequate rest.”
D8 SUNDAY, OCTOBER 16, 2016
TULSA WORLD
tulsaworld.com
SPECIAL ADVERTISING FEATURE
HEALTHY LIVING tulsaworld.com/healthyliving2016
Genomic testing transforming cancer treatment Cancer treatment has made huge strides over the past decade, largely due to DNA-related discoveries. However, many people may not realize what this can mean for patients, and they may be confused by terms such as genetic testing and genomic testing. In an effort to dispel confusion, Dr. Daniel Nader, interventional pulmologist, chief of staff and director of the Lung Center at Cancer Treatment Centers of America in Tulsa, answers a few key questions.
What is the difference between genetic testing and genomic testing? How are both used in cancer treatment? These terms sound alike and are often used interchangeably, but genetics is a study of heredity or how characteristics of living organisms are propagated from one generation to the next via DNA. Genomics is the study of the entirety of an organism’s genes, called the genome. Genomic analysis uses DNA sequence data to find variations that affect health, disease or drug response.
What would you like people to know about genomic testing? Genomic assessments of tumors may help identify DNA alterations that drive tumor growth. To date we have learned that some of these alterations have unique, targeted drugs which may favorably influence cancer growth and progression.
How is it making a difference in cancer treatment? Targeted therapy to genomic alterations may provide treatment options which may be more effective than “standard” treatments.
Who benefits from genomic testing? Physicians may recommend this testing to patients whose cancer has not responded to standard treatment, or in rare cancers or other unusual circumstances. It should always be performed in certain lung cancers based on the cancer type and stage.
What excites you about the future of cancer treatment? New technologies in radiation therapy and surgery provide opportunities for more directed cancer
J.D. Hage/GREEN FROG PHOTO
Dr. Daniel Nader, interventional pulmologist, chief of staff and director of the Lung Center at Cancer Treatment Centers of America in Tulsa, goes over information with one of his patients. management. Adding targeted therapies for genomic alterations and including the new immunotherapy drugs, allow the oncology team to develop an indi-
vidualized treatment plan for patients that previously had limited options. For more information, visit cancercenter.com/Tulsa.
Risk factors for silent strokes (BPT) — Silent strokes, ones that happen in your brain without you even knowing, can lead to full-blown strokes as well as cognitive impairment and dementia. The most common depiction of a stroke is a person unable to move on one side of their body with slurred speech, but studies show that many stroke victims had silent strokes previously that went unnoticed. The damage caused by the silent stroke, however, can be seen through advanced imaging techniques. Since no one is suggesting that everyone get an annual brain scan, the next best thing is to understand the risk factors for silent stroke and control those. Two of those risk factors, high blood pressure, atrial fibrillation and accompanying blockages in the carotid arteries are simple to screen for and have effective treatments. “The upside to all this is that there are steps one can take to prevent silent stroke,” says Dr. Andrew Manganaro, a vascular surgeon and chief medical officer for Life Line Screening. “What it takes is a measure of awareness, routine screening and, if needed, treatment to prevent the blood clots that can lead to this long-term damage to the brain.” Silent strokes are 30 to 40 percent more prevalent in women than men, and the results can be serious. Impaired movement, muscle weakness, depression, memory problems and cognitive problems are all associated with silent stroke. “So when atrial fibrillation, high blood pressure or carotid blockage is present in a patient, that should be an indicator to her physician that she’s at risk of a silent stroke,” Manganaro says. The key to preventing strokes is to get a full picture of your vascular health, so you can begin treatment and monitoring. Manganaro recommends routine screenings for the damaged arteries that indicate vascular problems. Testing for high blood pressure, carotid blockages and the presence of atrial fibrillation, along with peripheral arterial disease screening and abdominal aortic aneurysm testing are safe and accurate. “These screenings can help you and your doctor get a full picture of your vascular health,” says Manganaro. Treating hypertension
The key to preventing strokes is to get a full picture of your vascular health, so you can begin treatment and monitoring. with medication and lifestyle changes can help cut your risk of stroke, Manganaro said. Control your weight, reduce your consumption of red meat, eat more plant foods and talk to your doctor about starting an exercise program. If you smoke, make it a priority to quit. Smokers have double the risk of stroke than non-smokers, because smoking can lead to excessive blood clotting. If you or your family members have noticed recent changes to your memory facility or mobility, consult with your doctor. In some patients, these have been symptoms of a silent stroke, but in any case it will benefit you to find the root cause and begin treatment. The first step in preventing strokes is knowing which conditions can enhance your risk. Do you have a history of high blood pressure? Do you smoke? Do you have an irregular heartbeat? Do you have hypertension? If you have any of these conditions, talk to your doctor.
ad 100300457-01
ad 100297728-01
TULSA WORLD
tulsaworld.com
ad 100299236-01
SUNDAY, OCTOBER 16, 2016 D9