Health and Wellness Fall 2015

Health & Wellness

FREE

FALL 2015

Health Boosters

Flu Season

Healthy School Year

Cope with Stress

Happy, Healthy Teens

Take back your health

Eating Well

A SPECIAL SUPPLEMENT TO

Health & Wellness

Fall 2015

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Fall 2015

Health & Wellness

inside...

Health Boosters

4

Boosters you have at home......................4

Headache

When a headache might be more............5

Vision

Vision changes as you age......................6

Flu Shots

Flu shots now available............................7

6 5

Healthy school year

Tips for a healthy school year...................8

Braces

10

What is the right time for braces............10

Stress

12

How men can cope with stress..............12

Thyroid cancer

Understanding thyroid cancer...............14

Women’s health check

18

Qualifications for coverage....................15

Happy & Healthy Teens

22

How do I keep my teen healthy..............16

Pregnancy

7

Simple facts about pregnancy...............18

Guest Opinion

Taking back our own health....................20

Colds

Stop colds before they start ..................22

28

Youthful skin

Easy ways to get a youthful skin............24

Too Much

Too much too soon.................................26

Eat Well

Top tips for eating well on a budget.......28

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Fall 2015

Health & Wellness

Health boosters you have at home

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any people desire to be healthier, and sales of nutritional supplements reflect such desires. A report by Packaged Facts titled “Nutritional Supplements in the U.S,” says supplement sales reached $11.5 billion in 2012 and have been climbing ever since.

In addition to an increase in supplement use, gym memberships also have increased. IBIS World’s “Gym, Health & Fitness Clubs” market research report indicates the number of

gym memberships have increased in the last several years as consumers have become more health-conscious.

While these avenues to health certainly can be beneficial, individuals also can turn to many health boosters in their own homes to help them achieve their goals of living healthier lifestyles.

• Lemon water: Lemon water is now being touted as a beneficial addition to one’s daily diet.

Lemon water can help reduce acidity in the body, including removing uric acid, a main cause of inflammation. Lemons contain pectin fiber, which can aid in weight loss by helping to fight hunger pangs. Lemons also contain a load of vitamin C, which can give the immune system a boost.

• Yogurt: Probiotic pills can help return healthy bacteria to the digestive system, but so can eating yogurt regularly. Look for yogurts that contain live and active cultures for optimal benefit.

• Bicycle: Dust off that bicycle that has been hiding in your garage. Cycling is an excellent form of cardiovascular exercise, and riders can tailor their intensity levels to correlate to their ages and abilities. Many people find cycling an enjoyable form of activity because it gets them outside and often doesn’t feel like exercise.

• Fruits and vegetables:

Produce offers many of the vitamins and minerals people look to supplements to provide. Including diverse fruit and vegetable choices in one’s diet can improve health in various ways, including providing a boost to the immune system.

• Honey:

Honey is a valuable superfood that can boost overall health. In addition to

soothing sore throats, it can serve as an antibiotic and wound healer, provide allergy protection, increase calcium absorption, and provide a source of energy without the insulin spike associated with other forms of sugar.

Being healthier is a goal for many people, and certain foods, beverages and products already in your home can help you get on a healthy track.

Health & Wellness

When a headache might be more

headaches may be nothing to worry about. However, if you are 50 or older and suddenly are experiencing acute headaches, it may be a sign of something serious.

• Headache and stiff neck:

Bacterial and viral forms of meningitis can cause a headache along with a stiff neck and, in some instances, vomiting. If these symptoms all coincide, you should be tested.

• Headache type changes:

Although headaches can be painful, they often are harmless.

Once a headache subsides, a person can resume normal activity.

However, some headaches are indicative of a more serious condition and warrant further investigation. Should a headache fit the following criteria, it may be time to visit a doctor promptly.

• Extreme pain:

If the headache comes on very suddenly and is characterized by extreme pain, it may be a sign of an aneurysm. This occurs when a blood vessel in the brain tears and cuts off blood supply to a part of the brain. Aneurysms are treatable if medical attention is promptly sought.

• Head injury:

Headache following sports injuries or head trauma should be checked by physicians. Injuries can cause brain swelling and buildup of fluid inside of the skull.

Headaches are often innocuous, but in some instances, they may be signs of something serious. Visit a doctor to rule out more serious implications of headaches. MCS

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H

eadaches are a common occurrence and may result from a host of factors, including changing weather, stress and fatigue. Headaches may be classified as tension headaches or symptomatic of sinus congestion. Migraine headaches are a type of headache that can affect vision and may be accompanied by other symptoms, such as sensitivity to light and sound.

If symptoms of recent headaches are unlike past symptoms, it may be wise to talk to a doctor about the changes.

Changes can include increased frequency, different pain locations or anything other new symptoms.

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• Neurological issues:

If the headache is accompanied by neurological issues, such as slurred speech, problems moving your limbs, changes in vision, confusion, or memory loss, see a doctor.

• First-time headache for older adult:

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Fall 2015

Vision changes as you age presbyopia, and it will worsen over time.

Other normal signs of aging include problems with glare from headlights or the sun. Lens changes in the eye can cause light to be scattered rather than focused on the retina. This leads to more glare. In dim conditions, a person may find he or she needs more light to see well. That’s because muscles that control pupil size and reaction to light lose some strength.

Changes in color perception also may begin. The normally clear lens of the eye can discolor, making it difficult to distinguish between certain hues.

Conditions not directly tied to aging

Not all vision problems are directly correlated to aging. Adults should speak with their eye doctors about any problems they may be having.

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s a person gets older certain bodily changes are to be expected. For example, muscle tone may diminish and bones can become more fragile as we age. Exercise and healthy eating may be able to stave off some of the effects of aging, but avoiding vision problems may require some additional effort.

Vision naturally diminishes as we age, but not all vision changes are related to aging.

Many natural changes are not severe and may only require a minor adjustment in prescription glasses or contact lenses. Improved lighting or bigger print may help remedy other issues, including blurry text.

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However, certain conditions that people blame on getting older really may be hereditary or a byproduct of an illness. There’s a difference between changes that are the result of aging and those that are not. Recognizing the differences can help individuals get the treatment necessary to prevent permanent eye damage.

Age-related changes Difficulty seeing clearly for reading and close work is one of the most common age-related vision issues. This condition can begin as early as age 40 and worsen as a person gets older. Variation in the eyes’ ability to focus properly is called

Certain eye disorders may become more prevalent as a person gets older, but that does not mean they are a byproduct of aging. Macular degeneration, which causes spotty loss of detail or sudden and severe loss of central vision, may occur. This condition is a result of damage to the macula, the central part of the retina responsible for detail, color and daylight vision.

Risk factors for macular degeneration include high cholesterol, diabetes, smoking, and untreated high blood pressure. Poor circulation to the retina is the most common cause of macular degeneration.

Glaucoma is another condition linked to aging.

Glaucoma is caused by damage to the optic nerve by fluid pressure inside

the eye. Patients with glaucoma typically do not exhibit early symptoms. Glaucoma is only detectable through routine vision examinations.

According to the Mayo Clinic, about half of all 65-year-old Americans have some degree of cataract formation in their eyes.

People who have cataracts may think they’re an unavoidable part of getting older. While aging may increase the risk of getting cataracts, according to Lighthouse International its true cause is unknown. Other risks include long-term exposure to the sun’s rays, high cholesterol, diabetes, smoking, and eye injury.

Illnesses like diabetes can affect eyesight in many different ways. Proper treatment for diabetes and management of the condition can prevent a number of eye disorders.

Adults should not assume all vision changes are a direct result of getting older. Annual vision examinations by qualified eye doctors can pinpoint the cause of problems and find treatment options that are successful.

MCS

Health & Wellness

Fall 2015

Eastern Idaho Public Health Prepares

for Flu Season

Flu Vaccine Now Available The flu season is upon us and Eastern Idaho Public Health (EIPH) is prepared to vaccinate.

The flu season stretches from October through May and varies in severity each year. It hits the senior population the hardest with young children a close second. According to the CDC, about 90 percent of flu-related deaths in any single season occur in people older than 64. The United States averages 36,000 deaths per year from the seasonal flu. The CDC recommends a yearly flu vaccine for everyone 6 months of age and older as the first and most important step in protecting against this serious disease.

EIPH will provide flu vaccine at all ten of our locations throughout the eight counties that we serve. Vaccine prices for children vary and start at $14.

Prices for adults are $30 for quadrivalent injection and $36 for quadrivalent flu mist. High dose injection for older adults (age 65+) is $46 and is designed to create a stronger immune response than the regular adult vaccine. High dose flu vaccine is covered by Medicare. EIPH bills insurance, Med-

icaid and Medicare.

Flu is caused by a virus and is a respiratory illness. Symptoms include fever, dry cough, sore throat, body aches, fatigue, and chills. People with symptoms should stay home to recover and to prevent spreading the virus to others. The flu is contagious before symptoms start, so practicing good hygiene at all times can help prevent its spread.

EIPH recommends people: • Get a flu vaccination.

• Wash hands often, particularly after sneezing, coughing and using the restroom.

• Avoid touching their eyes, nose and mouth.

• Cover their coughs and sneezes or cough into their sleeve.

• Stay home when sick.

Flu Vaccination 2015 According to the Centers for Disease Control and Prevention, last year’s flu season was moderately severe. This underscores the importance of being vaccinated. Please call Eastern Idaho Public Health at (208) 356-3239 (Madison County) and (208) 624-7585 (Fremont County) to schedule a flu vaccine appointment. For more information, go to EIPH’s website http:// EIPH.idaho.gov/.

Like Eastern Idaho Public Health on Facebook for current information on all of our programs.

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Fall 2015

Health & Wellness

Tips for a healthy school year

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tudents are most likely to get sick when school starts because being at school put children’s immune systems to the test, offers The Mayo Clinic. Young children who are in close proximity to others in large groups tend to spread organisms like bacteria and viruses that cause illness.

Breaking the cycle can take some work, but it’s possible to make this a healthy school year.

Encourage handwashing Frequent handwashing is a great way to prevent illness. Handwashing habits are essential for school-aged children and should be taught as soon as possible. Children should wash their hands after they use the bathroom and before they eat. If they’ve been playing outside or have interacted with children who are sick, handwashing can help remove some

of the germs lingering on their hands. Antibacterial wipes are another option, but they may not be as effective as washing hands with warm, soapy water.

Stop (some) sharing Sharing develops good manners and can foster new friendships. But children should be discouraged from sharing food, drinks and other personal items. Once the item has been placed in a child’s mouth, it should not be shared.

Take a sick day Rare is the student who will never come down with an illness. When kids get sick, keep them at home. Schools may have guidelines indicating when it is acceptable for children to return to school, and it’s important that parents adhere to those guidelines so illnesses cannot spread around the school.

Promote adequate sleep and nutrition While adults may need between seven and nine hours of sleep a night, children often require

more. The National Sleep Foundation recommends eight to 13 hours of sleep a night for school-aged children. Begin adjusting sleep schedules during the latter part of summer vacation so that children can readjust to their regular sleep schedules.

Parents also should feed kids nutritious diets consisting of a variety of foods. Avoid highcalorie junk foods, reserving such items only as special treats every so often.

Donate cleaning supplies Some schools may be underfunded and may not have enough supplies to keep all of the classrooms and surfaces clean. Parents can help by donating cleaning wipes and sprays so that students and teachers can thrive in clean, healthy environments.

MCS

Fall 2015

Health & Wellness

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Fall 2015

Health & Wellness

What is the right age for

braces? making it harder to floss and brush. Wearing braces also corrects the bite. If teeth or jaws are not aligned correctly, it can lead to difficulty chewing food or create jaw muscle pain.

Braces also may boost selfconfidence because they can remedy appearance issues that may prove embarrassing.

Parents eager to get their children on the road to straighter teeth may wonder when is the right time to get their kids braces. Many kids are getting braces earlier and earlier, but when to get braces typically depends on the child and the shape of his or her teeth.

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ental braces have been used for decades to correct various alignment and spacing issues in the teeth. Braces can be crucial to the future of one’s oral health and prevent serious issues down the line.

Roughly 25 percent of the people in North America who get braces are adults. But braces still are geared toward young people and getting them on the road to straight and

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Severity of overcrowding as well as bite issues will dictate when a child should get braces. properly aligned teeth early on.

Braces correct a number of problems, including realigning

the jaw and alleviating overcrowding of teeth.

Crooked teeth can trap food and debris between them,

The American Association of Orthodontics recommends that children see an orthodontist for an evaluation by age seven. The best time for braces will be when the orthodontist and parents collectively decide it’s time to correct the misalignment of a child’s teeth.

Some orthodontists prefer a two-stage approach to orthodontic treatment. They may use a dental appliance or a preliminary amount of braces to begin moving the teeth while a child still has

Fall 2015

most of his primary teeth. The second stage begins when all the permanent teeth are in.

The thought is to shorten the overall duration of treatment.

Other orthodontists follow the traditional approach of putting on braces once all the primary teeth have fallen out.

This occurs between ages nine and 14. This is often a less expensive approach because braces need only be applied and removed once.

A number of studies have shown that, for common problems alleviated with orthodontic work, youngsters are better off waiting until all of their permanent teeth have come in. Antonio Secchi, a professor of orthodontics at the University of Pennsylvania, notes that if parents choose to treat crooked teeth too early, the child may need another phase of intervention a few years down the road.

Some problems, like crossbites, overbites or severe overcrowding, warrant early intervention.

Health & Wellness

Scheduling an orthodontic visit early on means children can get the care they need when they need it. The orthodontist will be able to monitor how teeth are growing in and map out the best treatment plan for all.

Braces can help fix an imperfect smile and alleviate oral health concerns. Parents should speak to a dentist or make an appointment with an orthodontist to evaluate their children’s treatment needs.

MCS

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Health & Wellness

Fall 2015

How men can

cope with S

tress is a significant part of many people’s lives. Men and women experience stress for a variety of reasons, but the rigors of managing a career and a family are something many men and women point to as their biggest causes of stress.

of women recognize they are not doing enough to manage stress, while just 17 percent of men feel the same way.

Such statistics are important, as men who underestimate stress could be unaware that stress increases their risk for depression, anxiety and

percent of men say they read to relieve stress. Men who want to buck these trends can take several steps to cope with and ultimately reduce their stress.

to do the work, had a 23 percent greater risk of heart attack. If work is the primary cause of your stress and you don’t address it, the impact on your health could be dire.

• Find the cause of your stress. Recognizing the things

When you find

A healthy activity like jogging is one way men can effectively cope with excessive stress.

Though both men and women suffer from stress, how they respond to stress is vastly different. According to a report from the American Psychological Association titled “Stress in America,” only 52 percent of men say it is very important to manage stress. That pales in comparison to the 68 percent of women who recognize the importance of managing stress. In addition, the APA notes that roughly 25 percent

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cardiovascular disease.

Recognizing a problem with stress is a great first step toward reducing it and improving your long-term health. There are many ways men can reduce stress, but the APA again notes that men are far less likely than women to employ strategies to reduce stress. Fifty-one percent of women, for example, admit to reading as a means of relieving stress, while only 31

that trigger your stress can help you avoid them or at least be more prepared for them going forward. Workplace stress is considerable for many people, and a 2013 study published in the medical journal Cardiology & Vascular Medicine found that people with job strain at work, which the authors defined as high demand on the individual and little to no freedom to make their own decisions as to how and when

yourself stressing out, take a moment to write down the things that might have triggered the stressful episode. It might be a particular task at work or driving in heavy traffic.

Once you have identified the things that trigger your stress you can work to avoid them as best as possible or you will be able to see them coming and might be able to respond

Fall 2015 more calmly.

• Find a healthy response to stress. How you respond to stress is essential to reducing it. As previously noted, many men do not even recognize the importance of managing stress, and those men might be more inclined to respond to stress in negative, unhealthy ways, such as by smoking or drinking. Such re-

Health & Wellness sponses will only exacerbate the problem.

Finding a healthy response to stress is essential. Some research has suggested that exercise enhances the body’s ability to deal with stress and provides the body with somewhat of a trial run at responding to stress. When the body is exercising, several of its physiological systems must communicate with one another, and those same systems must work together once again when the body is responding to stress. So exercise may not only relieve stress but also help your body become more capable of coping with stress. Discussing stress with others or a stress-reducing activity like meditation are also healthy responses to stress.

• Take a proactive approach to stress.

Many people can trace their stress to taking on more they can handle. This can occur at the office, in your personal life or, as is the case for many people, a combination of both. Stretching yourself too thinly can make you vulnerable to stress. Even if one particular thing like work or family is not stressing you out, it’s important to recognize that stress can also be caused by a combination of things. Before stress even has a chance to settle in, make an effort to give yourself more down time and do not stretch yourself too thin. MCS

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Fall 2015

Health & Wellness

Understanding thyroid cancer M any people have detected lumps or swelling in their neck, only to visit their physicians and learn they have thyroid cancer.

Though thyroid cancer is uncommon, the American Cancer Society estimates that more than 62,000 new cases of thyroid cancer will be diagnosed in the United States in 2015. And while the death rate from thyroid cancer is low compared with most other cancers, it is the most rapidly increasing cancer in United States.

Such a reality only emphasizes the importance of learning about thyroid cancer and if there is anything you can do to lower your risk.

body uses calcium.

What is thyroid cancer?

Thyroid cancer occurs when cells in the thyroid gland grow abnormally and out of control. Papillary carcinoma is the most common form of thyroid cancer, accounting for roughly 8 out

What is the thyroid?

The thyroid is a butterflyshaped gland in the front part of the neck that is made up of two main types of cells. Follicular cells use iodine from the blood to make the thyroid hormones that help regulate metabolism.

Excessive thyroid hormones is described as “hyperthyroidism,” which can cause irregular heartbeat, difficulty sleeping, nervousness, hunger, weight loss, and feelings of being too warm.

Hypothyroidism occurs when a person has too little of the thyroid hormone, which can cause fatigue and weight gain and may lead to a person slowing down. The thyroid gland also is made up of C cells that produce the hormone calcitonin, which helps control how the

of 10 instances, according to the ACS. Papillary carcinomas typically grow very slowly, but they often spread to the lymph nodes in the neck. As common as papillary carcinomas are with regard to instances of thyroid cancer, they are rarely fatal.

Follicular carcinoma is another form of thyroid cancer. Follicular carcinoma does not usually spread to the lymph nodes and is more common in countries where people do not get enough

Women are most often diagnosed with thyroid cancer in their 40s and 50s, while men tend to be diagnosed in their 60s and 70s.

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iodine in their diets. The prognosis for follicular carcinoma is very good, though slightly less so than papillary carcinoma.

Hürthle cell carcinoma accounts for about 3 percent of thyroid cancers and is a variant follicular carcinoma. Hürthle cell carcinoma is harder to find and treat than other forms of thyroid cancer.

Additional types of thyroid cancer include medullary thyroid carcinoma, anaplastic carcinoma, thyroid lymphoma, and thyroid sarcoma.

Risk factors for thyroid cancer The following are a handful of risk factors that increase a person’s risk of developing thyroid cancer.

• Gender: The ACS notes that women are at greater risk of developing thyroid cancer than men. Thyroid cancer occurs about three times more often in women than in men.

• Age: Thyroid cancer does not discriminate based on age, but women are most often diagnosed in their 40s and 50s while men tend to be diagnosed in their 60s and 70s.

• Diet: Areas of the world where diets are low in iodine have more cases of follicular carcinoma than areas, such as the United States, where iodine, which is typically added to table salt and other foods, is more likely to be a regular part of a person’s diet.

• Radiation: According to the ACS, exposure to radiation is a proven risk factor for thyroid cancer. Head or neck radiation treatments during childhood increase a person’s risk, though imaging tests such as X-rays and CT scans use low doses of radiation, making their connection to thyroid cancer risk unclear.

More information on thyroid cancer is available at www.cancer.org/cancer/ thyroidcancer. MCS

Fall 2015

Health & Wellness

Eastern Idaho Public Health offers free women’s health checks for qualifying citizens.

See the information below to see if you qualify, and call Lucy at (208) 533-3209 or visit http://www.EIPH.Idaho.gov for more information.

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Fall 2015

Health & Wellness

How do I keep my teen healthy and happy?

Erin Jensen H&W contributor

S

ometimes it might seem like we don’t have much influence on our teenagers – what do parents know, after all? But there are some things we can do that might gently nudge them towards health and wellness.

Exercise and nutrition First, and perhaps most difficult, we can be good examples of healthy eating, regular exercise, and good sleep habits.

Our kids might seem to be ignoring us,

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but they certainly notice when we’re being hypocritical. Modeling the behavior we’d like to see in them is important.

Be patient with yourself and them!

Whatever our teens may eat when they’re away from home, we can provide healthy foods at home. There are a lot of different ideas about the ideal diet, but a good start is to introduce more vegetables and fruits and to try to make eating them a habit. If your kids are picky eaters, you might consider the books "The Sneaky Chef" and "Deceptively Delicious" by Jessica Seinfeld, good for sneaking veggies and fruits into favorite foods for kids of all ages.

Communication An important part of health and wellness in teens is to maintain good communication with them. I’ve heard fellow parents of teenagers say that they like to bring up difficult or important subjects with their teens while they’re trapped in the car and can’t get away.

And another way to have the opportunity to converse with your teen is to invite them on a walk or a hike with you. It’s great to exercise together and it’s great to have one-on-one time with them. Even if the conversation isn’t profound and soul-baring every time,

Health & Wellness

Fall 2015 establishing the habit of being together without the usual distractions allows for opportunities in the future to discuss problems, questions, worries and hopes.

If you are less athletic than your teen, you can also ask for their help in your own efforts to exercise regularly. I also recommend turning on favorite music from your youth and dancing around the living room as embarrassingly as possible, encouraging Stock Image Another way to have the opportunity to converse with family participation, of course.

your teen is to invite them on a walk or a hike with you.

.............................................................................................................

Screen time It’s a good idea to limit video games and other screen time, including television and movies, as well as cell phone access.

Encourage face-to-face interaction between your teens and their friends – have your children invite friends Stock Image over for board games or to make food together or play some basketball. In my experience, a group of teenagers can be surprisingly good at finding things to do together that produce lots of laughter and fun. In these days of social media, it’s important for their wellbeing to foster real interaction between friends. ...........................................................................................................

Sports If your teen is not yet very physically active, you can encourage them to participate in a sport at school. Our family knows from experience that Cross Country and Track and Field are school sports that welcome all participants and focus more on individual improvement than on a student’s contribution to the team. As well as school sports, there are local dance studios, ski teams, ice hockey and many others.

Stock Image

Body image

F

inally, when we’re thinking about health and wellness, it’s tempting to equate health with an ideal body. Our teens get plenty of messages from TV, movies, magazines, and the mall that tell them what an “ideal” body looks like, an ideal that is most often unrealistic and limited to a certain body type. We should be careful to foster a positive self-image in our teens and in ourselves, because they hear us when we criticize our bodies.

How many of us look back at our photos from high school and realize how great we actually looked then? Our teens are in that stage now – wouldn’t it be great if they could be grateful for and happy about their legs that walk and run with ease, their arms and hands that lift and carry, push and pull, write, play a musical instrument or throw a ball? We want them to eat healthy food, exercise regularly, and sleep well, and we also want them to be happy and comfortable in their own skin. Our goal with our teens (and with ourselves) should be a healthy body and mind, and not necessarily six-pack abs or a thigh-gap at the expense of a positive self-image.

It’s true that in practice, we may not have much influence on our almost-grown children. If our efforts don’t seem to be making much of a difference, we can keep hoping, praying, surrounding them with good vibes, and loving them unconditionally while they’re still living with us. If all goes as planned, there’s not much time before they leave for college, military service, jobs, or other endeavors, and I promise, we’ll miss them!

Erin and her husband, Jon, have raised six children in Teton Valley, two of which have already left the nest. ●

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Simple

Facts about

Pregnancy What to expect during a pregnancy is a mystery to many women, particularly those who are pregnant for the first time.

Women who have just learned they’re pregnant are about to embark on a whirlwind adventure.

When that adventure culminates with the birth of a child, the family dynamic as you know it will change dramatically.

Women who are enteri ng into pregnancy for the first time typically have a long list of questions concerning what to expect in the weeks and months ahead. Fear, anxiety and uncertainty about which pains and pangs are normal and which are not are common. Pregnancy is a learning experience for the mother and all involved, and many falsehoods surround pregnancy and add to feelings of insecurity. Debunking some of the more common myths surrounding pregnancy can provide some peace of mind to expecting mothers and their families.

Skip that coffee?

Many of the prevailing pregnancy myths tell pregnant women what they shouldn’t do in order to keep their fetuses healthy and safe. It is well known that alcohol and cigarette smoke can have adverse effects on a developing baby, but what about that morning cup of joe?

It is always good to err on the side of caution, but assuming everything is toxic to the child may have you walking on eggshells. Many doctors agree that drinking less than 200 milligrams of caffeine per day is safe and will not risk a preterm birth or contribute to low fetal birth weight.

Pay attention to teeth

Health exams and blood tests are routine for pregnant women, and new mothers may think they have everything covered with regard to their health. But one thing pregnant women seldom give much thought is dental health.

During pregnancy, increased acidity in the mouth increases the risk of tooth decay. So can vomiting associated with morning sickness. The Mayo Clinic advises that high levels of progesterone and estrogen can affect the bones and ligaments that support the teeth, causing teeth to loosen.

Hormonal changes can also lead to bleeding gums and gingivitis. Although dental health may not

Health & Wellness

Fall 2015 come up in routine prenatal exams, it is important to stay current with dental appointments during a pregnancy.

Super smell

In addition to physical body changes, pregnant women may notice that their sense of smell has improved. Scientists hypothesize that this improved sense of smell helps keep pregnant women from eating small levels of toxins that may not be dangerous to an adult but could potentially prove harmful to a small child. Whether this is true or not, strong odors can complicate feelings of sickness. This is something to anticipate while pregnant.

Morning sickness

Not every pregnant woman will experience morning sickness, and the name is a bit of a misnomer. According to PregnancyStatistics.org, about 75 percent of all pregnant women experience the unfortunate side effect of morning sickness during the beginning of their pregnancy.

These feelings of nausea and uneasiness may not be reserved for the morning, either. They can occur at any time of the day. In many cases, as the pregnancy progresses and hormones level out, symptoms of morning sickness abate.

Growing feet and more A woman’s stomach is not the only thing that will grow during her pregnancy.

Pregnant women often witness their bra and shoe sizes increase during a pregnancy.

Hormones ready the breasts for lactation, causing swelling of the

mammary glands and increased blood flow to the breasts. The medical advisory board of BabyCenter.com says it’s common to go up one or two cup sizes, especially when a woman is pregnant for the first time.

The breasts also may feel itchy as the skin stretches, and stretch marks can form on the breast skin.

The feet also can grow while pregnant.

Ligaments loosen to help with the birthing process, and this can affect ligaments in other areas of the body, including the feet.

Feet may flatten and stretch out on the sides from added weight, and the resulting loosening of ligaments can cause a change in shoe size.

Other little-known pregnancy facts

Here are some additional facts and tidbits culled from the millions of births that take place every year. * Tuesday is the most popular day for babies to arrive. It could be in part to the growing number of planned cesarean deliveries. Saturdays are the slowest day for births. * More babies are born during the warm months than in the winter.

* In 1970, the average age for a first-time mother in the United States was 21. By 2012, that figure had changed to between 25 and 29. * Baby boys tend to outnumber baby girls. This number has remained steady for the last 60 years. * The average woman’s uterus expands up to five hundred times its normal size during pregnancy.

Pregnancy can be a miracle and scary at the same time. Getting the facts helps reduce some of the fear and anxiety many expecting women feel during a pregnancy.

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Guest Opinion

Health & Wellness

H

ippocrates is arguably the father of western medicine. The Oath of Hippocrates, which holds the American Medical Association’s Code of Medical Ethics (1996 edition), “has remained in Western civilization” these many centuries “as an expression of ideal conduct for the physician.” Today, most graduating medical-school students swear to some form of the Hippocratic Oath.

What principles could have held such universal power that we consider them foundational even today—some 2500 years in the future?

Consider this: “Everyone has a doctor in him or her; we just have to help it in its work. The natural healing force within each one of us is the greatest force in getting well. Our food should be our medicine. Our medicine should be our food.”

This is classic Hippocrates.

This is timeless truth!

As societies have become less agrarian, mankind has become somewhat aloof from the good Earth. Industrialization may yield better ships and sprockets but it does not hold true that it thereby produces finer states of wellness and wellbeing. Much of the world’s “food” is now made in factories. Does that seem a bit strange to anyone? In truth, much of what is marketed these days as “food” is not actually food at all, but is food-like products comprised of fabricated elements that are foreign to our mortal

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systems.

If “Our food should be our medicine: Our medicine should be our food,” then might I suggest that we simply get back to the farm. I would suggest that if the good Lord made it we will benefit from it. Does your “food” come from the farm or from a factory?

There are instances where modern medicine is simply unparalleled in its wonders and innovation. If I get in a car accident, I want those skilled physicians and nurses in the closest E.R. to work their magic. If short-term acute pain is an issue then modern medicines are crucial. If any of us needed a kidney transplant or a new heart then there is no one better than modern medics and their cutting edge technologies.

But let me ask this. Because modern medicine is so keenly able to address acute medical circumstances in our age does this then mean that we should abandon 2500 years of proven general health practices and surrender over responsibility for our long-term wellness?

Let me ask the question a different way. If you were the owner of the Bond car from Casino Royale—the Aston Martin DBS V12—what kind of fuel would you run in it? What if you had been running a low grade of fuel in it for a year and your mechanic said he could add something to the fuel that could help BUT might erode the fuel system, might clog the intakes, might choke the air dams, and might make the world-class electronics misbehave, and had the potential to make other systems go totally haywire… would you be inter-

Fall 2015

ested? I wouldn’t either: especially when you and I both know that all we have to do is return to a high-grade of fuel.

makes most sense to you? Give your body what it has ALWAYS needed or give your body what it has NEVER needed?

The analogy holds true with our health. Our bodies are far more complex than an Aston Martin. If we have been “running” a low grade of fuel in our bodies and we have developed symptoms that are inconsistent with optimum health and wellness then putting some foreign substance into the mix with a slew of potential side effects that are beyond reasonable is simply not a practical option. Not for rational folks, anyway. Have you ever really read the insert that comes with that prescription or vaccine? Aren’t you more valuable than any automobile?

Avoiding processed foods is way more important in avoiding disease than anything we can possibly include in our diet. Having that said, it is time for us to each take back our own health. Let the wonders of the foods of the earth be our medicine. Avoid any foodlike item(s) in a box or a bag.

These are replete with chemicals, preservatives, and additives that will harm your delicate biological systems.

Occam’s (or Ockham’s) razor is a principle of logic attributed to the 14th century Franciscan friar William of Ockham. Savor Occam’s idea in conjunction with Hippocrates.

“If you have two theories that both explain the observed facts, then you should use the simplest until more evidence comes along” “The simplest explanation for some phenomenon is more likely to be accurate than more complicated explanations.”

“If you have two equally likely solutions to a problem, choose the simplest.”

“The explanation requiring the fewest assumptions is most likely to be correct.”

“Keep things simple!”

In light of Occam’s razor, what

Physicians are business people my friends. The grocery industry is a business too. We all know of less than benevolent businesses and industries that do not have our best interests at heart.

Remember the revelations that have come to light regarding the tobacco industry? Big pharma?

Monsanto? We live in an age of vast possibility, yet our personal responsibility increases proportionate to that potential. We cannot afford to be intellectually lazy.

“I know that most men, including those at ease with problems of the greatest complexity, can seldom accept even the simplest and most obvious truth if it be such as would oblige them to admit the falsity of conclusions which they have delighted in explaining to colleagues, which they have proudly taught to others, and which they have woven, thread by thread, into the fabric of their lives.” ― Leo Tolstoy To Your Health – Richard W. Brown

Fall 2015

To shake, or not to shake?

you should eat at least 0.6 grams here comes a time in every of protein for every pound of lean body mass (LBM) each day. active person’s life when they have to ask themIt’s important to realize that LBM selves, “Should I drink a protein is different than your overall weight. shake?” or “Am I a protein-shake In the simplest terms, it is your total person?” For some people these weight minus the weight from fat shakes are associated with gym-rats (some definitions differ). and “bros” and therefore they feel a little weird downing one after a trail run.

So for example, a 170 A pound man with Preconceptions 13 percent body good rule of aside, protein fat would have thumb is that you shakes can help 147.9 pounds of many more should eat at least 0.6 grams LBM and would athletes beyond of protein for every pound of therefore need body builders. lean body mass (LBM). about 89 grams of So, should you __________________________ protein every day. consider drinkJosh Rempel ing a protein If he ate a five shake? ounce chicken breast, “You don’t have to that would only get him be a big-time weight lifter just over a third of the way there, or strength trainer to enjoy the about 35 grams out of the 89. That benefits of adding a protein shake protein content comes from USDA to your day,” said Josh Rempel, numbers. co-owner and trainer at Targhee Crossfit in Driggs. Besides being So if you don’t eat lots of highactive in crossfit, Rempel dirt bikes protein foods every day, Rempel and mountain bikes, and sees many said, a shake is an easy way to make mountain athletes in his gym. up that difference. And he said they He said many active people don’t have to taste like sawdust. do not take in enough protein to replace the energy they burn biking, In the morning, Rempel mixes running or skiing. his with granola, yogurt and dash Yes, you get protein from what of palm oil. He said it tastes like you eat, but maybe not as much cake batter. And there are dozens of as you think and oftentimes, not choices out there. He recommends nearly enough for those who are whey protein over soy or hemphighly physically active. based supplements. Whey is a dairy product and there are even shakes There is always new research that have all-organic ingredients and on the subject, as is the case in all the whey is sourced from grass-fed of nutrition science, but Rempel cows. ● said a good rule of thumb is that

Health & Wellness

Scott Stuntz H&W Staff

T

IT’S THAT TIME OF YEAR AGAIN!

Breast Cancer Awareness Month and the start of flu season are here.

Getting screened for breast cancer and getting vaccinated against the flu are two great ways to stay healthy this fall.

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Fall 2015

Health & Wellness

Stop

s d col

before they start

T

he stuffy nose, aches and pains that often accompany the common cold can leave sufferers feeling miserable for a week or more. Cold season seems

your chances of making it to spring without losing any days or sleep to the common cold.

• Keep kids clean.

School-aged kids tend to carry

Several strategies can reduce your risk of succumbing to the cold virus

keep colds and other illnesses from running rampant through your house.

• Go outdoors and get some fresh air. It’s a myth that cold air will bring on a cold. In reality, being outside instead of congregating indoors with other sick people may decrease your risk of getting a cold.

Don’t be afraid to go outside when the temperatures drop for fear of getting sick. Fresh air and exercise can be good for you.

• Drink plenty of fluids. to kick into high gear when the temperatures drop, but this can be the year you don’t come down with a case of the sniffles. The following cold prevention tips can increase

22

home lots of germs, so when kids get home after a long day at school, make sure they wash their hands thoroughly and change into fresh outfits. Such precautionary measures can

Keeping your body hydrated will help flush toxins out of your body, strengthening your immune system and making it more capable of fending off colds.

• Keep your distance.

Did you know the cold virus can be shot up to three feet away when someone sneezes?

The virus travels on the small droplets of saliva and mucus that get propelled from the nose and mouth of a sick individual. If you know someone is sick, stay as far away as possible and wash your hands frequently, paying special attention to your fingertips.

• Wipe down surfaces.

Fall 2015 The cold virus can live on surfaces for up to 24 hours.

That means a sick person can easily transfer a virus by touching a computer keyboard or remote control he or she shares with others. Use disinfecting wipes or warm, soapy water to clean off doorknobs, telephones, light switches, cabinet handles, and anything that is frequently touched around a home or business.

• Let it out gently.

Blowing your nose forcefully or pinching your nose to hold back sneezes can irritate nasal passageways and make them more vulnerable to infection.

• Avoid touching your eyes, nose and mouth.

If you are well, keep your hands away from your mouth, nose and eyes. Viruses are especially good at entering the body through the mucus membranes located in

Health & Wellness these areas of the body. A combination of frequent

handwashing and avoiding touching your face can keep colds at bay.

• If you do get sick, play it smart.

Should you succumb to a cold in spite of your best efforts, steer clear of others so you are not

body with healthy foods and beverages. There’s no need to visit a doctor for a cold unless you have a fever after several days of being sick. Colds normally last between seven and 10 days. If

your symptoms do not improve or if they seem to be worsening, visit your doctor.

• Maintain your exercise routine.

Regular exercise can boost the body’s immune system and help it to fend off foreign invaders, including the cold virus. A recent study found that taking vitamin C in addition to daily exercise can reduce your risk of cold and cut the duration of the cold should you get one. Before taking any supplements, speak with your doctor to make sure they won’t interact negatively with other medications.

• Recognize that antibiotics are not the answer.

Antibiotics are only effective at treating bacterial infections, not viruses, which means they are ineffective at fighting the cold virus.

spreading the virus.

Rest and fuel your

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Health & Wellness

Fall 2015

Easy ways to get more youthful looking skin automatic as brushing your teeth each day.

• Drink more water.

F

ew people would pass up the opportunity to look younger. But men and women who want to look a little more like their younger selves without resorting to surgery can still have younger, healthier-looking skin without going under the knife. The following are a handful of natural ways to keep skin vibrant and youthful.

• Quit smoking.

Quitting smoking can add years to your life and improve your appearance. Smoking damages collagen and elastin in the skin, which are the substances that help keep skin flexible and firm. Also, smoking decreases blood flow to the skin and makes it difficult for it to receive enough oxygen to stay healthy.

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The act of smoking also can contribute to older-looking skin. Pursing the lips to draw on a cigarette, as well as squinting to avoid smoke in the eyes can lead to the formation of wrinkles on the face.

• Steer clear of the sun.

Excessive exposure to ultraviolet light damages the skin and can cause it to age prematurely. Also, inadvertent UV exposure, which can happen when running errands or sitting in front of an open window, also can affect the skin. Sun exposure is the top cause of uneven skin tone and dark spots. Always wear sunscreen to protect the skin from the sun. Applying sunscreen should become as

A dehydrated body will divert water to the organs that need it the most, including the liver and heart. When that happens, skin pays the price by not receiving adequate hydration for skin cell renewal. By drinking the recommended six to eight glasses of water per day, you can ensure your body is getting the fluids it needs to fuel natural functions, including skin cell production.

• Exercise.

By working out you’ll promote good cardiovascular

younger appearance and glow.

Exercise also can help banish stress, which can contribute to an older appearance and frown.

• Avoid alcohol.

Drinking alcohol in excess can damage blood vessels over time. This can cause burst capillaries at the surface of the skin, which are highly visible.

Drinking also may lead to flushing, which can affect appearance. People who have damaged their livers from drinking too much or abusing medication may develop jaundice, a medical condition characterized by a yellowing of the skin.

Many lifestyle changes, including quitting smoking, reducing alcohol consumption and staying out of the sun, can contribute to younger-looking skin. health, which in turn will deliver blood flow and nutrients to the surface of your skin. Skin cells are pushed to the surface of the skin, helping to create a

• Avoid stressful situations.

It’s impossible to avoid all the stressors in life, but taking steps to reduce stress can improve your psychological

Fall 2015

Health & Wellness

outlook and appearance.

Stress can lessen your body’s ability to function properly, and that can affect the appearance of your skin.

Stress-related insomnia can lead to undereye bags and a tired appearance. And according to the Archives of Dermatology, stress can increase your risk of skin diseases and may cause wounds to take longer to heal.

beneficial because they fight the effects of cell oxidation and combat free radicals that can lead to illness.

• Take care of your skin at night.

• Eat a healthy diet.

Your skin is the largest organ in your body, and it makes sense that healthy foods will benefit the skin.

Omega-3 fatty acids found in walnuts, flax and fish oil are important for skin health because they support healthy cell membranes. Antioxidants like vitamins A and C also are

Moisturizers and serums with concentrated blends of vitamins, antioxidants and botanicals are most effective at night. That’s because, when applied at night, such products are in contact with the skin for several hours without being wiped off. Just be sure to apply any products to clean skin for maximum effect. A dermatologist can recommend the right products for your skin type.

There are various ways to get more youthful-looking skin, many of which can benefit the rest of your body as well.

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Fall 2015

Health & Wellness

Stock Image

Too much, W too soon

When starting something new, take it slow

Stephen Henderson hen I flew to North Carolina this summer to spend some much-needed time at the beach, I was excited for it all: the warm

water, surfing, sand castles and good food. Heck, with my red-blood cell count high from living at elevation, I was even excited to exercise. Sea level is OK for a few things, I guess.

One morning, I took off on a barefoot run along the beach and cruised through a few miles without much thought. Two days later, I did it again. That evening, the bottom of my foot was causing me deep

The muscles in my feet weren’t used to running for long periods, barefoot, in the sand. What should have been a few quick forays had turned into long jaunts, and they just couldn’t take it.

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Fall 2015

Health & Wellness

While it’s tempting to jump off the couch and go all-out, it’s relatively easy to pay attention,

take things slowly and build endurance.

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% 10

end

mm ches reco Many coa the

nt rule 10-percoe build up to

as a way t want to be. where you

pain, and it didn’t go away.

As it turns out, feet aren’t good at sudden changes (yes, I normally run with shoes), and take time to adapt. The muscles in my feet weren’t used to running for long periods, barefoot, in the sand. What should have been a few quick forays had turned into long jaunts, and my feet just couldn’t take it.

In general, the human body is capable of great things, but is easy to break if you’re not careful. Stress fractures, for example, are common in athletes who suddenly increase their activity by large margins. I remember stepping onto the high school cross-country team without training. That turned into weeks of excruciating shin splints.

“Medically known as medial tibial stress syndrome, shin splints often occur in athletes who have recently intensified or changed their training routines,” the

Mayo Clinic has published. “The muscles, tendons and bone tissue become overworked by the increased activity.”

Sound familiar? The problem? Microtears in bones and muscle. Too hard, too fast.

The point is this: you don’t have to be a professional athlete to injure yourself. And no, I’m not talking about over-training in the olympic sense (lack of motivation, debilitating soreness, sickness). But hurting yourself in simple ways is easier than you think.

While it’s tempting to jump off the couch and go all-out, try to pay attention, take things slow and build endurance. For

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Medically known as medial tibial stress syndrome,

shin splints

often occur in athletes who have recently intensified or changed their training routines.

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Warm up, get your heart rate up, perhaps a little sweat forming on your brow, and then head into your workout. someone who has never been a runner, but would like to become one, starting off by walking for a few minutes, running for an even shorter time, and walking again is a great approach. This is repeated gradually for a few weeks until you’re finally able to run a few miles without needing to walk.

The same goes for other sports: don’t go lift weights for hours and hours if you haven’t picked one up in years. Don’t ski eight hours straight if you haven’t been skiing many hours consistently.

Here are three tips, gleaned from personal experience, the wisdom of friends and the wonder of the world-wide-web, to keep in mind when it comes to keeping your body healthy, no matter the sport. Because, let’s face it: it stinks to be out of commission.

Too much, continued on page 30

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Health & Wellness

Fall 2015

TOP TIPS:

eat well on a budget Erinn Butulis H&W Contributor

I

t doesn’t matter if you're a ski bum, a 9-5 worker, have a family or are between jobs; there will be times in life where it will be helpful to learn how to eat on a budget while maximizing the quality of your food and time.

➡ 14 + Winter Tips

• Read sales in the local grocery store paper, and plan accordingly • Make a list and stick to it • Don’t go shopping hungry • Eat a hearty breakfast • Pack snacks, wherever you go • Prepare your own food as much as possible • Buy fruits and veggies in season, or purchase frozen when on sale • Repurpose leftovers • Get a customer card at your local grocery store Stock Images

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Health & Wellness

Fall 2015 Read the unit price

Unit prices vary from week to month. Sometimes the biggest can is not always the best deal.

Or, it may be more cost-effective to purchase a family pack of meat and freeze the extras for later in the month.

Sneak veggies into everything

Adding spinach or dark leafy greens will keep you healthy and add vitamins and nutrients to your meal.

Try adding veggies to mac 'n cheese, potato fritters, eggs, soups or any rice dish.

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Learn to cook Homemade bone broths and stocks can add nutrients and warmth to any dish.

Befriend a chef. Teton Valley has amazing chefs who know how to cook and how to keep restaurants in business by keeping the price margin on food down.

Cuisines like Asian, Indian, Mexican and Thai food are all easy to learn how to cook, and are delicious, too.

Google one-pot meals Investing in a crock pot can save you money and time.

By cooking cheaper cuts of meat, or meats with skin and bone a crock pot can bring out the flavor and tenderize the meat.

Grow your food Planning on sticking around for the summer?

Make garden space out back, or volunteer with a local farm.

Local farms like Cosmic Apple Gardens, Full Circle Farm, and Snowdrift often have a volunteer, CSA (community shared agriculture), or work trade programs. In return for help on the farm throughout the summer months, you end up with a handsome helping of fresh organic food.

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Health & Wellness

Fall 2015

Listen to your body

BREAK FREE

The advice is simple, yet important: If it hurts, stop doing it.

FROM HEARING LOSS

f eastern Idaho and ities o er 35 years’ n u v the local comm g for o western Wyomin

Servin g

Hearing is our link to social and emotional connections with loved ones.

When you lose your hearing, you lose touch with the people and things that are important to you.

Too much continued from page 27

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1. Warm up and cool down Properly warming up your body is a great way to stay loose and prepare your body for what’s coming. Warm up, get your heart rate up, perhaps a little sweat forming on your brow, and then head into your workout. When you’re finished, don’t finish cold-turkey. Take a few minutes to come back to your resting heart rate, and don’t forget to stretch. Although you might have learned to stretch before working out, studies have shown that stretching is most effective after all the work has been done. Then, refuel within 30 minutes.

2. Keep it to 10 percent Many coaches recommend the 10-percent rule as a way to build up to where you want to be. If you’re cross-country-skiing 10 miles in a week (say roughly three miles, three times a week), don’t increase the following week’s length by more than 10 percent, or one mile.

Gradually build on what you’ve done before and your body will adapt.

3. Listen to your body The advice is simple, yet important: If it hurts, stop doing it.

Many chronic injuries could be avoided by taking a rest day out of your week (a good practice, regardless) and speaking with your doctor, coach or teammate. Your understanding of pain (we’re not talking about normal soreness from muscles you’ve targeted during a workout) is crucial, too. Sudden pain could be the result of a pulled muscle, strain or sprain. Pain in places you haven’t focused on in your workout could mean your form is off or the surrounding muscles aren’t balanced. Pay attention to what your body is telling you. ●

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Studies have repeatedly proven that hearing aid wearers are more likely than non-hearing aid wearers, to participate in organized social activities.

Break free from hearing loss and reconnect with the voices, music and sounds that enrich your life.

Call to book your personalized hearing evaluation with one of our Doctors of Audiology.

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2015_Teton Radiology Madison_UVSJ Health & Wellness.pdf 1 9/21/2015 10:32:19 AM

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