Health and Wellness Spring 2016 by Standard Journal

Health & Wellness

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Spring 2016

CrossFit Training Rehabilitation Vegan and Paleo Diets Essential oils Healthy eating for kids Cryotherapy A SPECIAL SUPPLEMENT TO

Tyler Eggimann, Crossfit Training

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Spring 2016

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Spring 2016

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inside... CrossFit

Training for the competition...................... 4

Got Hurt Rehabilitation and physical therapy ........ 7

Vegan and Paleo diets

Finding out what works best for you.......12

Essential oils

4 26

The healing powers................................14

Healthy eating for kids

Keeping kids on the right track..............16

Antibiotics

Madison Memorial holds meeting...........18

Cryotherapy

Being used to treat chronic pain ...........20

Trip to the ER

The right decision...................................22

Here comes the sun

Dealing with seasonal depression..........24

The chicken or the age

Training at any age.................................24

Suicide warning signs

Call for help............................................26

Give your heart a makeover

Making of a strong heart.........................28

Kids and the dentist

Being comfortable at the dentist............29 3

Spring 2016

Health & Wellness

CROSSFIT

BYU-Idaho student finishes seventh at Wodapalooza Photos by Cydney McFarland - BYU-Idaho student Tyler Eggimann trains in the gym. By Michael H. O’Donnell modonnell@journalnet.com

yler Eggimann has a firm grip on physical fitness. And the Pocatello resident put that fitness to the ultimate test Jan. 1517 as he competed in the Wodap alooza CrossFit Festival in Miami, Florida. Much to his surprise, the Brigham Young University-Idaho student took seventh place overall in the RX Men’s division. “I didn’t expect to do real well,” Tyler said about the international level of competition. “I barely made it to qualify.” Despite his modesty, Tyler was mentally and physically prepared to compete. He knew he was in good shape when he finished seventh overall for males between the ages of 18 and 40. “Most of the guys were in their 20s,” Tyler said. His moment of Zen came that first day. The task was not so simple: 70

pistol squats, 50 semi-inverted situps, 30 overhead squats lifting 175 pounds, and a 100-foot handstand walk to the finish line. “I started that event and pulled ahead,” Tyler said. “I kept looking for someone to pass me.” Few of them did. Tyler managed to post the fourth fastest time out of 60 competitors. “It was pretty cool to do well in that event,” Tyler said. It also bolstered his confidence and propelled him to face his biggest fear — swimming. That obstacle came in the second event on Jan. 16 when Tyler had to complete 25 dead lifts then swim 50 meters in the ocean out to a barge where he had to do 25 handstand pushups. Then he and the other competitors had to swim back to shore and do another 25 dead lifts. “There are so many movements in CrossFit,” Tyler said. “You never know

what’s going to be tested at a competition.” Tyler has been testing himself all his life. Growing up the 23-year-old Pocatellan loved hiking, biking, skiing and camping with his family as the oldest son of Linda and Robert Eggimann. After finishing his high school education as a home-schooled student, Tyler served a Spanish-speaking mission for The Church of Jesus Christ of Latter-day Saints and decided to hit the gym hard when he got home. Physical workouts fit his plans to become a physical therapist as he pursued an undergraduate degree in exercise physiology at Brigham Young UniversityIdaho. “When I got back from my mission I started going to a cross-fit gym every day,” Tyler said. His second home became the Kulak CrossFit gym in Pocatello. He had been turned on to CrossFit after reading an online article about it. CrossFit is a strength and conditioning continued on page 6

Spring 2016

Health & Wellness SPRING 2016

General Manager LISA WIDICK ________________________________________________ Contributors Michael H. O’Donnell

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continued from page 4

program that involves highintensity exercises compressed into short bursts of activity. The varied movements of the exercises are designed to boost cardiovascular and respiratory endurance as well as stamina, flexibility, power and agility. “I was intrigued by the total fitness aspect,” Tyler said. To prepare himself for major competition, Tyler began working intensely with a focus on dead lifts, running and swimming, with some gymnastics thrown in for good measure. His workouts averaged two hours a day, five to six days a week. Another important part of the process was sticking to a strict diet — no sugar and no bread. “I tried to eat really clean,” Tyler said. “I try to focus on balancing carbs, proteins and fats.” The CrossFit athlete also worked on his mindset as he pushed his body physically. “Mentally, you keep telling yourself to keep going past the pain threshold,” Tyler said. “It just takes practice to push yourself to your physical limit.” Because CrossFit involves so many different movements and

time is a factor, Tyler said he approaches new challenges with caution. “Don’t do it quickly until you can do it well,” Tyler said. “Usually the best way to move is the safest way.” So far, Tyler’s only injury has been a sprained wrist, and that has served as a lesson. “It just takes practice in pushing yourself to your physical limit,” he said. The Wodapalooza event is open to people in a variety of age ranges from 18 to 60-plus. Tyler said it was inspiring to see older athletes and those who face physical handicaps still competing and enjoying physical fitness. “Watching adaptive athletes was pretty cool to see,” Tyler said about Wodapalooza. As for the future, Tyler is hoping to compete in the 2017 CrossFit Games — the Olympics of the sport. He plans to compete regionally and hopes to finish in the top 25 for Idaho, Wyoming, Montana, Washington and Oregon. “I’ll just keep competing until I don’t feel like doing it anymore,” Tyler said.

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Sonia Billadeau / Contributor to the Standard Journal

Got hurt? Don’t be too gung-ho on the road back

“I’d say one of the important things is to start out slowly then gradually progress in the type of exercise that you are doing,” Andreasen said. “If you are not conditioned well but want to run, you should start out with a walking program then progress to running.” Eric Andreasen, director of rehab at Carriage Cove

Spring 2016

Got Hurt?

Health & Wellness continued from page 8

The majority of people want to feel good about themselves and their bodies. A lot of people go out looking for the best diet plan or want to work with the best exercise trainer. As we all know, our bodies are fragile frames, and sometimes there are unplanned situations like when parts of our bodies become weak or need mandatory work like surgery. After such body changes, physical therapy is often required. Life can become a struggle because of the help needed and the pain that will come, but it will be worth it once the body is functioning again. One of the new rehabilitation centers in Rexburg, Madison Carriage Cove, shed some light on which exercises are best during a patient’s recovery or when a patient starts a new exercise routine. Eric Andreasen, director of rehab at Carriage Cove, said there are many strengthening exercises for the arms, legs, trunk and back, but the types of exercises depend on what the patient would need or want to work on. “There are some strengthening exercises that are common to a lot of different people, but depending on what your elements are, then that will determine the intensity, the frequency and the type of exercises to be able to help your progress,” Andreasen said. Andreasen shared if a patient needs to work on their legs, then they will need a different exercise routine from a patient who needs to work on the upper body. Andreasen said some of the general exercises to strengthen the legs would be

short mini squats, toe raises, short lunges or kicking out to the side. Robyn Bergstrom, a communication professor at BYU-I, had knee surgery last year and attended Carriage Cove at the beginning of her recovery. She said she had physical therapy twice a day and occupational therapy at least once a day. Bergstrom said the consistency of therapy was the best thing for her recovery. She said she had to work on strengthening her knee and balance. To do that she had to walk on stairs and perform other exercises she did not want to do. “The best thing about physical therapy is when they stretch you and hurt you,” Bergstrom said. “I did not like it much, but the best thing you can do are things that challenge you. So that’s physical therapy.” Bergstrom and Andreasen said there is a difference between physical therapy and rehab, and patients spend a shorter time in rehab than in physical therapy. “You do a lot more of physical therapy than rehab,” Bergstrom said. “In rehab, you are doing more resting than exercising since you just had surgery, but you do some moderate exercises. So most times you are in rehab for two weeks, then after you do physical therapy for about three months.” If you are expecting to have an operation or are thinking about a new exercise routine, Andreasen advises that you take the exercises slow and not give up. Andreasen said there have continued on page 10

Spring 2016

Health & Wellness

Got Hurt?

continued from page 9

been a lot of times where people would say they need to get into shape fast so they choose the ‘quick start’ on the machines and exercise hard. He said what usually happens is that person will get sore or have a minor injury the next day and feel discouraged to exercise again. For those who are recovering from an operation or just starting to exercise, walking is the best exercise to begin hard core exercises. “I’d say one of the important things is to start out slowly then gradually progress in the type of exercise that you are doing,” Andreasen said. “If you are not conditioned well but want to run, you should start out with a walking program then progress to running.” Most gyms have trainers,

and those who attend can get a customized exercise program. Andreasen said you should choose a program that will benefit and not injure you. He said it is important to first go and see a doctor for a checkup, then find the right program. Your choice of program will depend on what you want to accomplish. Bergstrom said now that she is done with rehab and physical therapy, she goes to the gym and continues the exercises she was instructed to perform. She said she has not fully recovered, but she feels much better because she maintained the routine. To go along with exercising, one must have a healthy diet. Andreasen said people who have to do physical therapy or start a new exercise, should be

taking in the right vitamins and minerals. “An important thing about exercise is the nutrient aspect,” Andreasen said. “You can’t eat junk food and except to feel good when exercising. If you put dirty gasoline in your car, then your engine will not run well. If you get the nutrients

and minerals in your body, you can perform the exercises more smoothly and more easily.” If you are preparing to do physical therapy or begin a new workout, try your best to get the results you want and eat healthy foods. Do not focus on becoming stronger faster, focus on making slow, stead progress.

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Vegan and Paleo Diets: A lifestyle choice

Mackenzie Holbrook / Contributor to the Standard Journal

While there are many benefits for transitioning to a vegan or Paleo diet, ultimately it is a lifestyle choice. story on page 13

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Vegan and Paleo Diets: A lifestyle choice

continued from page 12

hese days it seems like more and more people are starting to cut out animal products from their diet or eating only the types of things early humans would have eaten. Vegan and Paleolithic diet trends are on the rise, but what exactly does that mean? A vegan is someone who does not eat anything that comes from animals or any foods processed with animal products, including meat, fish and eggs, according to Merriam-Webster Dictionary. According to MerriamWebster, “veganism” is a more intense derivative of a vegetarian diet. There are many health benefits to living by a vegan diet that include lowering insulin resistance in the liver (one cause leading to diabetes) by avoiding refined sugar and lowering the risk of heart disease by cutting out trans fats found in processed foods, according to Authority Nutrition. According to Medical News Today, consuming a plant-only diet has been proven to stop and even reverse the progression of life-threatening illnesses like cancer, heart disease and type 2 Diabetes. If cutting out animal products seems impossible, there are other options for cutting out processed foods, such as the Paleolithic diet. The Paleolithic, or “Paleo,” diet consists of only consuming foods available during the Paleolithic era, which include meats, fruits, nuts and vegetables with very little

grains and no dairy products, according to medicinenet.com. “By following these nutritional guidelines, we put our diet more in line with the evolutionary pressures that shaped our current genetics, which in turn positively influences health and wellbeing,” Loren Cordain, author of The Paleo Diet, said in an interview with ABC News. Cordain said the diet has a healthier ratio of saturatedto-unsaturated fatty acids and increased vitamin and nutrient consumption than other diets. Although the Paleo diet is popular and seems to get positive results, the benefits of the diet are largely unproven. “Our ancestors ate this way and didn’t have many of the chronic diseases we do, but that doesn’t mean the food they ate is the reason why,” Christopher Ochner, a research associate at the New York Obesity Nutrition Research Center at St. Luke’s and Roosevelt Hospitals, said in an interview with ABC News. “Drawing that conclusion would be like saying we live three times longer than our Paleolithic ancestors because we eat fast food.” While most of the benefits of a Paleo diet have not be scientifically proven, it has been proven to increase muscle growth and weight loss in many participants. While there are many benefits for transitioning to a vegan or Paleo diet, ultimately it is a lifestyle choice and, when choosing a diet, it’s important to remember what you need personally to make sure you are living your best possible life.

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The healing power of essential oils

Mackenzie Holbrook / Contributor to the Standard Journal

story on page 15

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The healing power

of essential oils

cent has a powerful ability to bring back memories and pull up small parts of our past we might not be able to pinpoint. But scents also have a healing element to them that has been proven to help cure headaches, acne blemishes and flu symptoms; relieve stress; and much more. “Essential oils are volatile liquids distilled from plants and parts such as seeds, flowers, fruit, stems, bark, roots and leaves,” according to the Mother Nature Network. According to the Mother Nature Network, different oils have different healing properties to them. “Aromatherapy may promote relaxation and help relieve stress,” according to Swanson Vitamins. “It has also been used to help treat a wide range of physical and mental conditions, including burns, infections, depression, insomnia and high blood pressure.” Here are the 10 most popular essential healing oils and their uses, according to the National Association for Holistic Aromatherapy: 1. Roman Chamomile: used to relieve menstrual cramps, stress and anxiety, soothes children and can be used as a sedative to cure insomnia 2. Clary sage: mainly used to relieve menstrual cramps, stress and anxiety and helps in labor pain management 3. Eucalyptus globulus: used as a decongestant, relief of flu/cold symptoms and bronchitis 4. Eucalyptus radiata: used the same as Eucalyptus

globulus but for children 5. Fennel: used as a digestive and helps relieve menstrual irregularities 6. Frankincense: mainly helps strengthens the immune system with CO2 7. Geranium: relieves PMS symptoms 8. Ginger: works as an antiinflammatory and digestive, helps relieve constipation and nausea 9. Helichrysum: works as a cell regenerative, targets bruising and swelling 10. Lavender: used to reduce anxiety, heal wounds and burns, calming and general skin care These aren’t the only kinds of essential oils available, but they are the most common for healing purposes, according to the National Association for Holistic Aromatherapy. According to takingcharge. com, essential oils can primarily be used in three different ways depending on the ailment and oil they can be applied to the skin, inhaled or ingested. Different essential oils have slightly different effects on each person, so that should be taken into account when using essential oils, according to Natural Nurturing, an essential oil company in Christiana, Wisconsin. “Essential oils are extremely beneficial substances that can be used for a great variety of purposes,” according to Natural Nurturing. “With regular use of essential oils, you will notice their natural benefit over introducing potentially harmful chemicals into your body.”

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Healthy eating for kids. Spring 2016

Sonia Billadeau / Contributor to the Standard Journal

hildren tend to be messy, energetic and full of love. And some are very picky eaters. Children younger than 5 are still figuring out what their tongue loves and what it hates. When a child tries something new, they either want more or spit it out. So, how can we get our children to love more vegetables and less sugary snacks? Some local parents shared a few of their methods for creating meals for their children that are both delicious and healthy. Some also shared alternative ways to get a child to eat. Melissa Chavez, a Rexburg resident, has a 2-year-old son who happens to like healthy foods because some members of his family have food intolerances.

Health & Wellness

Spring 2016 “Well Clark always has the same dinner as us, so those are almost always healthy since I eat paleo most of the time due to dairy and gluten intolerances,” Chavez said. “So an example of dinner would be meatloaf with hidden veggies, mashed potatoes made with almond milk and grass-fed butter, and peas.” Chavez said her son loves fruit, but vegetables are not his first choice to add to their menu. One way Chavez gets her child to eat vegetables is by sneaking them into foods. Alex Lovell and Christine Hart, both Rexburg moms, get their children to eat vegetables using the same strategy. Chavez, Lovell and Hart said they hide veggies in certain meals like casseroles, stir fry, meatballs and soup. Both Lovell and Hart are mothers of two boys and cooking for two little ones may become tricky. “I have two boys, a

2½-year-old and a 1-yearold,” Lovell said. “One of my boys is a very picky eater, and the other one will eat pretty much anything put in front of him.” Lovell said her eldest son is the picky eater of the family. She said he will say, “No, I don’t want to eat,” but when she asks him what food he does want, he may say Mac and Cheese, chicken nuggets or pizza. Lovell said she will take what he wants into account because at least he will be eating something. Along with Chavez, Lovell and Hart said their children love fruit, and they try to buy as much fruit as they can. Sometimes they let the children pick for themselves. “My boys are 3 and 1½,” Hart said. “They love finger foods, so we do apple slices, the baby oranges like cuties or mandarins, bananas, celery with peanut butter on it, baby carrots, and oddly enough, they like to sit down and eat a slice of whole wheat bread

all by itself.” Hart suggests if a child does not want to eat vegetables or a healthy snack, the parents should eat more fruits and veggies because once a child sees his or her parents eating it, the child will be more likely to try it. She said when they are having something for dinner their kids may not like, she and her husband will keep talking about how great the food is. “It doesn’t always work, but most of the time they will at least take a couple of bites,” Hart said. To get children to eat healthier, Chavez advises that parents should start a healthy diet when children are young. She said parents should try and stay away from most packaged and processed foods. Even though it can be hard and the process can be long, Chavez said it’s good

to make most things yourself out of fresh ingredients. That way your children will appreciate natural flavors versus processed flavors. If your child is a picky eater, Lovell advises you to always have healthy food options available for the children. If healthy foods are available the kids will sometimes eat them. Lovell said before she had children, she had the misconception that kids loved food and would want to eat anything and everything. She has come to realize that some kids don’t like certain foods at all and will refuse to try them. “The best thing I can do as a mom is make sure healthy food is available for my kids,” Lovell said. “If they refuse, then I make sure they are getting fed. A lot of times, kids won’t always eat what is healthy, and you can’t physically force them. You can only let them know it’s yummy, it’s healthy and it’s right here in front of them.”

Health & Wellness

Madison Memorial staff holds meeting to address use of antibiotics...

Spring 2016

Madison Memorial Hospital held a meeting in mid-January to address a hot topic in the medical world: antimicrobial stewardship. story on page 19

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ntimicrobial stewardship is significant in the medical world right now for a variety of reasons, including that improper use of antibiotics can lead to complications like Clostridium difficile (C. diff) and resistance within the patient’s body to the antibiotics. The hospital has been talking about starting an antimicrobial stewardship program for about a year now. One of the main purposes of the program is to help the physicians at the hospital optimize the way antibiotics are used in the hospital and in the community, in effect preventing infection and antimicrobial resistance. The hospital held a meeting Jan. 12 that was part of an ongoing program that will continue on a quarterly basis. The program aims to help clinicians reduce treatment failures, improve the quality of patient care and safety through increased infection cure rates and increase frequency of correct prescription of therapy and prophylaxis (action taken to prevent disease). Core elements of the program include leader-

antimicrobial stewardship

ship commitment, accountability, drug expertise, action, tracking, reporting and education. “This can help bring the best quality of care to our area,” said Dr. Raymond Bates, one of the doctors who presented at the meeting. According to a letter addressed to the hospital administration, there has been a significant increase in antibiotics in recent years, and oftentimes those antibiotics were given unnecessarily, continued unnecessarily or given in the wrong dosage or type. The letter went on to say that inappropriate use of antibiotics has driven development of antibiotic resistance, which poses a threat to patients and public health. It explained that resistant infections have resulted in patient deaths and contributed to increased health care costs. The antibiotic stewardship effort at the hospital seeks not just to reduce the total volume of antibiotics used, but to maximize the benefit to patients and minimize the rise of antibiotic resistance and its associated adverse effects. “Antibiotic stewardship pro-

grams have been shown clearly to reduce the percentage of antibiotic-resistant organisms in a facility, reduce the occurrence of C. difficile infections, improve patient outcomes, decrease toxicity and reduce pharmacy costs,” the letter stated. Bates said the program was not a reaction to problems but instead an effort to prevent problems and improve upon what staff already does at the hospital. “We’d like to be preventive and not reactive to problems,” Bates said. He said if anything, the local hospital staff is pleased with the resistance patterns they have been seeing in this area. During the meeting Tuesday, various physicians, including Bates, presented case studies and talked about what would have been the best way to treat those patients. Bates said it was a great learning experience for everyone involved. He said this effort is quite new and is being partly driven by healthcare initiatives, both federally and locally, and reports in other parts of the country of multi-drug-resistant diseases.

Spring 2016 Doug McBride, director of public relations and marketing at the hospital, said he thinks the program is very beneficial. “One of the biggest benefits is, anything you focus on sheds a little more light on the topic,” Bates said. He said that’s not to say antimicrobial stewardship hasn’t been a focus before, but rather this is an opportunity to evaluate what can be done better. “Everybody can always improve their treatments,” he said. He explained that often when physicians prescribe antibiotics there isn’t necessarily a right or wrong answer. “There can be good, better or best decisions,” he said. Bates also said it is important for the community to become educated on matters such as this so everyone is on the same page. He stressed that the hospital staff wants to do the right thing for the right reasons and that most people who go to medical school do it because they want to help people and give them good care. One problem associated with antibiotic use is that patients sometimes come into a doctor’s office and demand that they be prescribed an antibiotic when, often, an antibiotic isn’t the best thing for the patient. “I would request that people not demand antibiotics,” said LuAnn Dixon, infection control specialist. “Listen to your health care provider.” She expressed her feeling that antibiotic stewardship is vital for the community. “I think (the antimicrobial stewardship program) is a good foothold, and it’s just the beginning of what we can do to help,” she said. She said it’s important to take these measures not just to protect the area, but to protect the whole world. 19

Cryotherapy

Health & Wellness

Spring 2016

being used to treat chronic pain, other ailments Amanda Beal / amanda@uvsj.com

Baby, it’s cold inside.

Inside the cryotherapy chamber, that is. And that cold is part of a process that is said to have a variety of health benefits — from pain management to tightening of the skin. Cryotherapy comes from the Greek words “cryo,” meaning cold, and “therapy,” meaning cure. It works by exposing the surface of the body to extremely cold temperatures; level one is -110 degrees Celsius, level two is -125 degrees Celsius and level three is -130 degrees Celsius. According to Jared Weimer, one of the owners of Renew Cryotherapy in Idaho Falls, when the body is exposed to these extremely cold temperatures, it goes into a fight-or-flight mode as the skin temperature drops and the body does what it can to protect the internal organs. The body experiences vasoconstriction; all the blood rushes from the rest of the body to protect the vital organs from the cold. The core temperature rises, killing bacteria and viruses. Once the person steps out of the chamber, the body goes into vasodilation, which is when the healing begins to take effect, Weimer sayd. Whole Body Cryotherapy allows the body to produce excess white blood cells, key to defending against infectious disease and foreign invaders. What a patient can expect when they arrive for a session is to first go into a changing room, where they change into their undergarments and special footwear to protect their feet. They then put on a robe and go out to another room where there is a padded chamber. The patient goes into the chamber, which is then closed, and the patient hands the robe out to the person operating the chamber.

continued on page 21 20

Health & Wellness

continued from page 20 Nitrogen gas enters the chamber, and the patient can stay inside for 1-3 minutes. “A lot of people are pretty nervous,” said Weimer, who runs Renew Cryotherapy with his wife and father. But, he said, he stands outside the chamber the whole time and can pause the gas at any moment if needed. He also said most people cope fine with the

Spring 2016

Cryotherapy process and want to stay the full three minutes. “Most people, they do pretty well,” he said. He said the more a person does it, the more he or she gets used to it. He said a lot of the people who do well with the treatments are senior citizens. “You wouldn’t think these little old ladies would do so well, but they do, and they love it,” he said. He said they come out with more energy and better blood pressure. “They’re just happy as happy,” Weimer said. He said a lot of people do one session and expect to be healed, but it’s not a one-time thing. “Well, that would be nice,” he said. “But it’s a cumulative process.” He

Jared Weimer Co-owner

said this is especially the case with chronic pain. Weimer said it usually starts to take effect after five sessions, though everybody’s body reacts differently. “Once you get that reset, you can come in whenever you need to maintain,” Weimer said. Weimer said some of the potential results of cryotherapy are reduced pain, help with recovery, better skin, reduced cellulite, more energy, reduced inflammation, better joint mobility and better sleep at night. A lot of young athletes use cryotherapy to help boost

energy before games, reduce joint pain and speed recovery after practice. Weimer discovered cryotherapy after his wife tried various means to improve her chronic nerve pain, and cryotherapy was something that brought her relief. “It’s helped with my wife’s ability to function with her nerve pain,” he said. Doctors who had seen Weimer’s wife didn’t want to make her condition worse by trying to interfere with her nerves, so there wasn’t much more she could do besides take medication. “Apparently a lot of people are in that place,” Weimer said. “They can’t do anything medically other than take pain pills.” Weimer’s wife still has pain, but with cryotherapy she is able to do more now with less pain. The Weimers started Renew Cryotherapy in November and have since seen about 130 patients.

Weimer said Whole Body Cryotherapy is not FDAapproved, so it is not covered by insurance. However, he said it is possible for people who have flex or health savings accounts to send the receipt in and get reimbursed. The first session costs $25, which is an introductory rate. “We want you to come in and try it,” Weimer said. The regular rate is $50. Renew Cryotherapy also offers monthly memberships and punch cards. They offer discounts for military, police, health care professionals, teachers and senior citizens. “People need to come in and try it, whether they’re in pain or looking to have any kind of injury surgery or anything,” Weimer said. Renew Cryotherapy is located at 2090 E. 25th St. in Idaho Falls. Their phone number is 208-2431424. For more information, check out their website at http:// www.renewcryo.com.

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2090 EAST 25TH STREET, IDAHO FALLS, ID. 83404 (208) 243-1424 www.renewcryo.com

Spring 2016

Health & Wellness

When is a

trip to the E.R. the right decision?

e’re especially prone to consider emergency room visits in the middle of the night. Let’s say you or a loved one woke up with a bad cough, a pounding headache or worse — chest pain. It can be a nerve-wracking process trying to decide whether or not certain pains and discomforts warrant an immediate trip to Duane Mortenson, the emergency room. PA-C Madison Memorial Hospital emergency room is open 24 hours a day, 7 days a week to handle and assess urgent needs, and it is a necessary service to offer. Other clinics throughout the valley offer urgent care as well. Rexburg and St. Anthony Clinics, open weekdays and Saturdays, are there to handle your less urgent, though no less important,

healthcare needs. Trips to the ER can be expensive and are sometimes unnecessary, but you can only know the difference if you’re tuned in to what to look for. The National Laboratory of Medicine offers these guidelines:

When to call 911

Before driving yourself or someone else to the ER, consider whether any of the following apply. If so, dial 911 and ask for help. • Choking • Stopped breathing • Head injury with passing out, fainting or confusion

• Injury to neck or spine, especially if there is loss of feeling or inability to move

Stock Images

Duane Mortenson, PA-C

• Electric shock or lightning strike

• Sudden confusion

• Severe burn

• Heavy bleeding

• Severe chest pain or pressure

• Possible broken bone, loss of movement, especially if the bone is pushing through the skin

• Seizure that lasted 3 to 5 minutes

Head to the emergency room or call 911 if you or someone else experiences: • Trouble breathing

• Passing out, fainting • Pain in the arm or jaw • Unusual or bad headache, especially if it started suddenly • Sudden inability to speak, see, walk or move

• Deep wound • Serious burn • Coughing or throwing up blood • Severe pain anywhere on the body • Severe allergic reaction with trouble breathing, swelling, hives • High fever with headache and stiff neck • High fever that does not get better with medicine • Throwing up or loose stools that do not stop

• Sudden weakness or drooping on one side of the body

• Poisoning or overdose of drugs or alcohol

• Dizziness or weakness that does not go away

• Seizures

• Inhalation of smoke or poisonous fumes

as minor cuts or burns, sprains or a sore throat, for example. It’s always a good idea to follow your instinct in these situations, and don’t hesitate to call 911 or come in to the emergency room if you feel it is what you need to do.

• Suicidal thoughts Make a clinic appointment if you have minor injuries such

Here comes the sun

Health & Wellness

Spring 2016

Dealing with seasonal depression

ave you ever noticed that when the temperature gets colder, you find yourself growing grumpier throughout the winter until the sun comes out again? If you can relate to this, you’re not alone. Sunlight, or bright light, more specifically, has been scientifically proven to help fight depression and improve your mood, according to Women’s Health Magazine. “When bright light reaches the retina it stimulates the optic nerve, which sends a signal to the part of the brain that regulates production of serotonin and melatonin,” according to Women’s Health Magazine. According to Women’s Health Magazine, bright light has been used for over 25 years to treat winter depression. “Its efficacy in treating winter depression, also known as seasonal affective disorder (SAD), has been supported by dozens of studies,” according to Women’s Health Magazine. “As the days get shorter, cloudier and colder in the winter months, people with SAD frequently suffer from fatigue, irritability, depression, carbo-

Mackenzie Holbrook / Contributor to the Standard Journal

hydrate craving, sleep problems and weight gain. Exposure to bright light from the sun or a high intensity light fixture for 30-60 minutes a day is remarkably effective in alleviating the symptoms of SAD.” According to mercola.com, a health and wellness website, the known connection between Vitamin D and depression is not new. “In 2006, scientists evaluated the effects of vitamin D on the mental health of 80 elderly patients and found those with the lowest levels of vitamin D were 11 times more prone to be depressed than those who received healthy doses,” according to mercola.com. According to the website, humans have Vitamin D receptors throughout their entire bodies including the hippocampus and cerebrum of the brain. “Our eyes have special light receptors, connected directly to the middle of the brain, that respond only to the brightness of outdoor light,” according to Women’s Health Magazine. “That light, absorbed by the eyes, stimulates the release of neurotransmitters and hormones that regulate mood,

sleep and energy. Without it, our natural sleep-wake cycle goes awry, and our mood and energy suffer.” According to a survey of 1.3 million Americans by Women’s Health Magazine, people who live in the sunniest states tend to be happier than those who live in colder states. The top seven happiest states in the 50 state survey were all in the Sun Belt (in order): Louisiana, Hawaii, Florida, Tennessee, Arizona, South Carolina and Mississippi, according to the survey. “The best way to get the

mood-enhancing benefit of bright light is to spend at least thirty minutes a day outdoors,” according to Women’s Health Magazine. “Walking outside on a sunny day is an ideal way to combine exercise, light exposure and the beauty of nature.” So when you’re cooped up inside during the rest of winter in eastern Idaho, remember that cutting off your supply to the sun can drastically affect your health. Be sure to find ways to get the correct allotment of sunlight in order to keep yourself from falling into a seasonal depression.

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Spring 2016

Health & Wellness

The Chicken or the Age Richard W. Brown / Contributor to the Standard Journal

When I was a kid, there was a certain television commercial for Hungry Man frozen dinners. You may recall this ad, one where we were given a glimpse into the conversation of a father and his son about to sit down to dinner. The father had placed a regular sized meal in the oven for his 10-yearold son and a Hungry Man meal for himself. When the dad serves the food, he remarks that he (the dad) gets the Hungry Man dinner because “I’m bigger.” To which his son remarks, “You’re bigger because you always get the Hungry Man dinner.” In a way, this logic presents us with some circular reasoning, but, truth be told, there is an interesting point in their debate. What is interesting is that they are both right, yet in this matter, perspective is everything. If we take the rationale from the story above and generalize it to health, fitness and aging, we usually discover the same circular logic. Do we do less because we are aging, or do we age because we do less? Again it holds true that the validity of these two perspectives is in the eye of the respective beholder. But what if I were to suggest that it didn’t have to be? Imagine, if you will, maintaining the strength and vibrancy of your youth clear into old age. I am suggesting that this is not an elusive dream but a real and attainable reality for almost anyone. Yet for this to become a reality, we must undergo a dynamic shift in our thinking and internalize this truth, that our strength, vibrancy and

vitality decrease as we age because we buy into the debilitating myth of our own increasing incapability. I see it time and time again in my travels and my training, individuals who have given up on the dream of being their best self. Oddly, they seem contentedly resigned to this fate and putter along needlessly because they have somehow forgotten that there is a champion within them. Let me try and make the point another way. Once a man scrimped and saved for years to buy passage on a luxurious ocean liner. It had been his dream. The price of the ticket depleted all but the last of his savings. He determined that he would bring aboard sufficient supplies of cheese and crackers to tide him over during his trip. Each evening when the other passengers would shuffle off to the lavish dining halls of the ship, he would discreetly make his way to his cabin to eat his cheese and crackers. He had saved just enough (he supposed) to enjoy the last meal of the cruise in style and planned on joining the other passengers for the final scrumptious fare. He dined in style and enjoyed himself immensely. Once the meal was over, he sat waiting patiently at his table for the check. Once his waiter came near he called him over and inquired relative to his dinner bill, whereupon he was kindly informed that all of the meals on the voyage were included in the price of his passage. To Your Health

Prevent. Promote. Protect. We offer the following services in our eight-county region:

Immunization Program

As the region’s leading immunization provider, EIPH: • Provides a full range of vaccines for all ages • Specializes in foreign travel and flu vaccines • Accepts insurance, Medicaid, and Medicare • No child denied routine immunizations due to inability to pay

Reproductive Health Program

All services are personal and confidential. • Services billed on a sliding fee scale based on family size and income • Accepts insurance and Medicaid • Provides a full range of services and education: Annual exams | Pregnancy tests | Birth control • Testing, counseling, and treatment of Sexually Transmitted Diseases (STDs) including HIV/AIDS

Women’s Health Check (WHC) Program

FREE breast and cervical cancer screening program: • Serves uninsured women with limited family income and no other resources for these cancer screenings • Provides referrals for diagnostic testing and treatment

Women, Infants, and Children (WIC) Program

WIC is a FREE supplemental nutrition program for women, infants, and children who meet income and eligibility guidelines. • Teaches families nutrition and how to prepare healthy meals • Provides vouchers for healthy foods such as milk, eggs, cheese, fruits, and vegetables • Provides breastfeeding education and support • Provides referrals to other community resources

Healthy Living Programs

Services offered to help people live healthier lives: • FREE classes to help people stop using tobacco • Fluoride varnish and dental sealants for children • FREE Fit and Fall Proof™ exercise classes for older adults to help them reduce the risk of falls For a comprehensive list of services provided by Eastern Idaho Public Health, please visit www.EIPH.Idaho.gov.

CALL YOUR LOCAL OFFICE TODAY TO SCHEDULE AN APPOINTMENT Bonneville County 522-0310

Fremont County 624-7585

Madison County 356-3239

TOLL-FREE 1-855-533-3160

Jefferson County RIGBY 745-7297 TERRETON 663-4860

Teton County 354-2220

Clark County 374-5216 Custer County CHALLIS 879-2504 MACKAY 588-2947

Lemhi County 756-2123

www.EIPH.Idaho.gov 25

Suicide warning signs

lthough our teenagers might be good at masking their true emotions, being aware of the warning signs of suicide can help us be ready to help friends and family members who are contemplating suicide. Warning signs include: • Talking about, making a plan or threatening to complete suicide • Previous suicide attempts • Withdrawal or isolation from friends, family or school activities • Changed eating habits or sleeping patterns • Agitation, especially when combined with sleeplessness • Giving away prized possessions, making final arrangements, putting affairs in order • Themes of death or depression in conversation, writing, reading or art • Recent loss of a friend or family member through death, suicide or divorce

• Sudden, dramatic decline or improvement in schoolwork • Major mood swings or abrupt personality changes • Feeling hopeless or trapped • Use or increased use of drugs (including alcohol) • Neglect of personal appearance • Taking unnecessary risks or acting reckless • Loss of interest in favorite activities or hobbies For more information, go to www.spanidaho.org or call the Idaho Suicide Prevention Hotline at 1-800-273-TALK (8255). The hotline is not just for emergencies!

Idaho Suicide Prevention Hotline 1-800-273-TALK (8255)

Call this number if you are lonely, depressed, in crisis, or thinking about suicide, or if you are concerned about a friend or family member in any way. You can also call this number for information about suicide prevention and local mental health providers. It is not just for emergencies! Staff are ready to listen and talk!

Madison-Fremont Co. also has local resources.

Visit healthandwelfare.idaho.gov/ ContactUs/.../RexburgOffice/.../Default. aspx for more information.

Spring 2016

Health & Wellness women are unaware of the danger they’re in. Heart disease is a term that covers several types of diseases of the heart, blood, arteries and veins. Having heart disease can often result in heart failure, heart attack, stroke or peripheral artery disease. The risks for developing heart disease range from age, gender, family history, diet, blood pressure, level of cholesterol, diabetes, obesity and stress. It doesn’t take much to improve your heart health. In fact, heart disease is about 80 percent preventable when you make the right choices, says B. Shields Stutts, M.D., a boardcertified cardiologist with nearly 40 years of experience. Ready to make over your heart? Let’s get started.

Give Your Heart a Makeover Six steps to revamp your lifestyle and lower your risk of heart disease Submitted by Bingham Memorial Hospital

id you know that heart disease is the No. 1 cause of death

for women in the United States? More women than men die of heart disease, but many

1. Stop It Right Now “There are a couple of things I always stress,” Dr. Stutts says. “First, avoid cigarette smoking and secondhand smoke.” The reasons are clear: Smoking contributes to the buildup of fatty substances in the arteries, increases blood pressure and lowers good (HDL) cholesterol. Plus, a double whammy for the heart, smokers also tend to have more difficulty exercising. 2. Move More “Physical activity is so powerful. If you can do nothing else, move every day,” Dr. Stutts says. People who are active are better at controlling their weight, keeping blood pressure low and managing cholesterol levels. continued on page 28

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Health & Wellness

Spring 2016

continued from page 27

Give Your Heart a Makeover mechanisms, like smoking or alcohol. So what can you do to chill out? It’s easy. You’ll feel better with just 20 minutes of daily laughter, meditation, yoga or deep breathing.

You don’t need to huff and puff to reap the benefits—a daily 30-minute brisk walk (or three 10-minute walks) is a good start. 3. Taste the Rainbow A healthy diet is essential to a healthy heart. Start by avoiding processed foods and loading up on fruits and vegetables, says Dr. Stutts. “Having a colorful plate leads to heart-healthy choices,” he explains. “Favor vegetables over fruit preferably.” 4. Suppress Stress One of the keys to a healthier ticker is managing stress. Stressful situations can start a number of chain reactions,” Dr. Stutts says. “Your body releases adrenaline, a hormone that temporarily causes your breathing and heart rate to speed up, and if you’re under constant stress, this can keep happening on and off.” While researchers are still trying to understand the exact link, they do know that stress raises blood pressure levels. And for some people, it might invite unhealthy coping 28

5. Hit the Hay When we don’t get enough sleep, we see increases in the stress hormone cortisol and blood pressure levels. “Constantly elevated cortisol and blood pressure damages the lining of the blood vessels of the heart,” says Dr. Stutts. Try to aim for seven to eight hours of shuteye each night. 6. See Your MD High blood pressure and elevated blood sugar and cholesterol levels raise your risk of heart disease. But you won’t know whether your numbers are high without seeing your doctor. “You have to have a discussion with your doctor to see where you are,” Dr. Stutts says. If your levels are out of range, your doctor may prescribe medications that can help control these important risk factors. Check Your Heart With almost 40 years of experience, B. Shields Stutts, M.D., is one of the most experienced heart doctors in eastern Idaho. To schedule an appointment, please call his office in Idaho Falls at 208535-3626 or in Blackfoot at 208-785-3897.

NEW YEAR, NEW HEALTHY SKIN & NEW BEAUTIFUL FACILITY!

Dr. Dan Marshall and the caring staff at Alpine Dermatology will continue to provide the same great patient care at 1049 Summers Drive, just off of Highway 20 in Rexburg. General, Surgical and Cosmetic Dermatology Acne | Moles | Rashes | Skin Cancer Moh's Micrographic Surgery FREE Skin Cancer Screenings

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Help kids feel comfortable at the dentist

Spring 2016

The Miracle-Ear Advantage is coming to Rexburg Watch for our Grand Opening in April

outine dental examinations and cleanings are an important component of oral healthcare for both children and adults. However, many children do not visit the dentist until well after the time recommended by medical and dental professionals. Parents may be unaware of the dental health timeline, or they could be reluctant to bring their children for fear of how their kids will behave - especially if parents are harboring their own apprehensions about the dentist. continued on page 30

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Miracle-Ear of Idaho Falls: Recipient of the Charles Holland Award for excellent performance and service. James T. Williams, HIS, A.C.A. Audioprosthologist Jim Williams was born with a hearing loss and began wearing hearing aids when he was 5 yrs old. He’s worn several different types of aids throughout his life. He had his most positive experience when he came to Miracle Ear several years ago. The profound change in his life style made him want to help others. He proceeded to further his education by becoming an Audioprosthologist and a Miracle Ear Hearing Care Professional. In 2011 he purchased the Miracle Ear franchise in Idaho Falls and is now in the process of opening an office in Rexburg.

Kati Young, B.S., HA-2867 Hearing Aid Specialist Kati Young received her Bachelor of Health Science in Communication Sciences and Disorders from Idaho State University. “My studies have included Audiometry and Hearing Science, Audiology Methods and Applications, Aural Rehabilitation and Amplification, along with Deaf Studies. There are so many adults who need hearing care. I want to help them get the hearing instruments they need.“

Questions or to schedule an appointment at our Idaho Falls location call 208-552-1166 29

Health & Wellness

Spring 2016

continued from page 29

Help kids feel comfortable at the dentist The American Academy of Pediatric Dentistry recommends that a child go to the dentist by age 1, or within six months of the eruption of his or her first tooth. Yet, according to a survey commissioned by Delta Dental Plans, the average age of a child’s first dental visit is 2.6 years. Parents worried about how their kids will respond to the dentist can take the following steps to acclimate kids to dental visits to make them more comfortable during their appointments now and down the road. • Be a positive role model. Children frequently learn by example. If they see their parents being diligent about

dental care, they’re more likely to embrace proper oral hygiene. Bring children to your own dental appointments so they understand the process and become familiar with the type of equipment used. • Stick to the first-tooth milestone. Take your child to the dentist on or about when his or her first tooth erupts. Early dental visits will get kids used to going to the dentist and prevent minor problems that may lead to more complex dental issues. • Read books about the dentist and role play. Information can allay kids’ fears about the dentist. Read books together about dental visits

and act out possible scenarios with your kids. Give kids toy dental health tools and have them practice exams on you and vice-versa.

all ages, and the familiarity of the office may help make children feel more comfortable. Speak with your dentist about the ages they see.

• Be supportive and instill trust. Avoid telling your child that everything will be okay. If a procedure is needed, this could affect his or her trust in you and make the dental office an even greater source of anxiety. Simply be supportive and offer a hand to squeeze or a hug if your child needs you.

• Steer clear of negative words. Michael J. Hanna, DMD, a national spokesperson for the AAPD, suggests using positive phrases like “clean, strong, healthy teeth” to make the visit seem fun and positive rather than scary and alarming. Let the office staff come up with their own words to describe processes that won’t seem too frightening. When you employ these techniques, kids’ dental visits can be more pleasant for all involved, paving the way for a lifetime of healthy teeth.

• Consider using your dentist. Some parents like to take their children to a pediatric dentist, but it may not always be necessary. Many family practices cater to patients of

Make Your Smile Last

A N I N T I M AT E AT M O S P H E R E F O R

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With routine exams and cleaning, a beautiful healthy smile can last a lifetime - our ultimate goal. John Toenjes, D.D.S. Se habla español

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Services

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Spring 2016

Health & Wellness

CMY

Spring 2016

Health & Wellness

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Welcoming Our Two Newest Providers

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