2015
Health& WELLNESS
A SPECIAL SUPPLEMENT TO
View this section online at Owatonna.com
Spring - a great time to clean your body and mind
Personal approach to staying healthy
Do you have an action plan to get fit?
Mistakes are often healthy when we learn from them
Diets not just for weight loss anymore
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HEALTH & WELLNESS
Thursday, April 16, 2015
Personal approach to staying healthy By Dr. Matthew Camp Plastic Surgeon Mayo Clinic Health System
After six years in a surgical residency, it was time to interview for jobs. I tried on my old suits, and none of them fit! I had gained weight! After investing in three “big boy” suits I decided to expand my wardrobe by getting back down to my fighting weight. I succeeded, but it took a day by day, systematic approach. Firstly, I limit my portions. It is a lot easier to cut calories than burn them in the gym. I pack my breakfast and lunch, and each meal is packed in a cup sized container. I can eat whatever I want, but it is only one cup. So I still have steak,
cheese, fatty foods, but just a small portion. For drinks, I have coffee or water, no soda. At dinner, I eat and drink whatever I want but I still try to limit sweet drinks. My exercise Dr. Matthew routine is 20 to 50 minutes Camp 5 days a week and that can be anything. I ski, run, skate, lift weights, shovel snow. As long as I break a sweat, it counts. It has been three years since I have been out of the fat suits, and they are in a closet in my basement hopefully to never see the light of day again!
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Health and Wellness 2015 A special project of the Owatonna People’s Press 135 W. Pearl St., Owatonna, MN 55060
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KICK-OFF: April 20th Pick- up your program packets at the Steele County United Way office: 110 N. Cedar Ave, Owatonna, MN. The first 500 community members will receive a drawstring backpack, including program material and handouts. Program ends May 31, 2015. FOR MORE INFORMATION CALL 507.446.1604
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Take care of your eyes
Thursday, April 16, 2015
By Dr. Beth Gilthvedt Horizon EyeCare
Many people say that they fear blindness, or loss of vision, as much, if not more, than cancer. Besides the fear factor, blindness and cancer have much in common. Both blindness and cancer have devastating personal and economic implications on the lives of individuals and their families who are stricken. Both also severely impact the economic wellbeing of society as the loss of jobs and decline in productivity generally follows the diagnosis of blindness and cancer. Finding cures and preventing both blindness and cancers benefits all of us. The mapping of all the genes in the human body, The Human Genome Project, began in 1990. Since its completion in 2003 the project has given researchers important information about how the genes of healthy individuals differ from those individuals who develop disease.
HEALTH & WELLNESS
The sequencing of cancer genes, or oncogenes, has helped in our understanding of many cancers like leukemia. Likewise identifying genes and their positions Dr. Beth Gilthvedt on our chromosomes has also been discovered to be associated with inheritable ocular traits. Research has shown many of the genetic mutations that lead to the development of both certain eye diseases and cancers. This has helped in the development of treatments, and in some cases even cures, of both cancers and eye diseases through manipulation of genetic material in the human body. Further, genetic analysis has led to improvements in patient care as demonstrated by the continued advances in the treatment of an early childhood cancer called retinoblastoma that causes blindness. Counseling of those who are found to be at risk for development of cancer because
Did you know? Consuming excessive amounts of sodium not only affects your health but also may affect your appearance. A diet that’s rich in sodium has long been linked to a host of health problems, including high blood pressure, stroke, kidney disease, and stomach cancer. But consuming too much sodium also leads to increased water retention, which can cause weight gain and make men and women appear puffy and bloated. According to the American Heart Association, the recommended daily sodium intake is 1,500 milligrams. But the AHA notes that the average American consumes more than double that amount on a daily basis, and Health Canada asserts that Canadians also eat roughly the same amount of sodium each day as their American counterparts. While sodium is an essential nutrient, the human body does not need a lot of it to reap its benefits. Bread, processed meats and soups are some of the major contributors of dietary sodium, so men, women and even children, who the AHA notes are far more likely to develop high blood pressure as adults if they consume a high-sodium diet as a child, should study packaging on these items to ensure they aren’t overloaded with sodium.
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of the presence of identified genetic factors can be very helpful. The same is true in eye diseases. By knowing your genetic makeup you may be able to take steps to stay healthy and preserve your vision. Many genes cause disease only when activated by environmental factors such as exposure to chemicals. Other genes may mutate, or be “turned on“, to cause disease when there is a lack of certain crucial nutritional elements in the body. So while genetic factors may play a part, there are modifiable behaviors that can reduce the risk of developing cancer, eye diseases and other health conditions. Smoking and exposure to second and third hand smoke have been found to be the most pervasive and prevalent causes of many types of cancer and are also enormous risk factors in the development of macular degeneration, which causes central vision loss and blindness, and glaucoma, which is the “silent thief of sight”. If you smoke you can save your vision and possibly your life if you quit now. Good nutrition and weight control are
also being studied in relationship to both cancer and eye disease. More and more studies are linking obesity to cancer. The lack of certain nutrients in the diet has already been linked to macular degeneration. Exposure to sunlight, particularly from a young age onward, has been linked to skin cancers and to development of eye disease and loss of vision. Detection of health conditions like cancer and blinding eye diseases in the early stages is important as that is when they are usually most treatable. It may also make it possible to prevent many diseases or at least minimize the impact of these conditions. If it’s been two years or more since you’ve had an eye examination, schedule one now. You may be saving your sight for the future. Dr. Beth Gilthvedt, optometrist, owns and practices at Horizon EyeCare Professionals, Vision Source Owatonna. Vision Source is the nation’s number one network of premier, private practice optometrists. Founded in 1991, The Vision Source network includes more than 2500 offices in all 50 states and in Canada.
See What You Love ... Love How You See Serving our patients and community for over 26 years with expert eye care, outstanding selection of eyewear, sunglasses & contact lens experts!
Dr. Beth Gilthvedt
Dr. Nick Vincelli
• Professional Eye Exams • Latest Eye Care Technology • Laser Surgery Consultation • Designer, Children’s & Safety Eyewear • Treatment and Management of Eye Disease & Injuries We welcome any doctor’s lens prescription
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118 N. Oak Ave. ❘ Owatonna ❘ 507-451-3072 www.eyecareowatonna.com
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HEALTH & WELLNESS
Can an Anti-Gravity
Thursday, April 16, 2015
Treadmill help your injury recovery?
By Dr. Anne Lamb In Touch Physical Therapy
Thanks to its precise un-weighting technology, the Alter G® Anti-Gravity Treadmill® allows you to push your training and physical therapy rehabilitation further than ever before because of the ability to reduce your weight in a floating type chamber: This treadmill can help you by the following: Train Unburdened •
Reduce gravity’s impact by selecting any weight between 20% and 100% of your body weight by 1% increments
•
of the Anti-Gravity Treadmill. The AntiGravity Treadmill helps a broad spectrum of people: top level athletes, orthopedic and neurologic patients, pediatric, geriatric Dr. Anne Lamb and those looking to lose weight to achieve their personal health, wellness or performance goals. The Alter G comes with three cameras so an individual is able to watch their walking and find areas and ways that their form could be causing problems. The camera is available to the individual in the Alter G so they can see as they fatigue which muscles may be weak causing poor form.
Rehabilitate lower extremity injuries with less pain due to less The Alter G Difference impact, and compression of the joints. With its unique un-weighting capabilities, the Anti-Gravity Treadmill allows you • Improve mobility, strength and and your physical therapist to move your safety for those with neurological training and rehabilitation forward by: conditions • Allowing you to walk or run • Provide a safe way to lose weight without any pain while maintaining and exercise more intensively a normal gait, which one can while unweighted observe with the use of the cameras •
Train without pain and reduce the stress to joints and muscles
•
Reducing stress on joints and injured areas of your lower body
•
Recover effectively and with less pain after training or competition
•
Giving you the confidence and ability to run or walk longer and recover faster with less pain
•
Allow you to increase mileage without injury
Find Your Form The innovative Alter G Anti-Gravity Treadmill is a game changer in physical therapy rehabilitation. Whether you’re an athlete or a patient dealing with lower body injuries, chronic pain or neurological conditions that inhibit mobility, you can benefit from the unweighting capabilities
A month after going through back surgery I was up and walking in the Alter G with the help of the therapists at In Touch Physical Therapy. I am so grateful for the Alter G, as within two months I was able to
run in the Alter G. Without the Alter G and be one of three Alter G sites in Southern the therapists at In Touch, I would not be Minnesota. We at In Touch Physical Therapy continue expanding our knowledge and able to return to my trucking job. L. M. skills in classes, workshops and seminars to The Next Step in Physical Therapy better serve our patients. This includes bringing cutting edge technology and 58 Rehabilitation years of collective experience. I would also Unlike any other piece of training recommend watching for our health and equipment available, the Alter G Anti- wellness articles in the Peoples Press on the Gravity Treadmill can take you further, first and fourth Fridays of the month. Give faster than you ever thought possible after us a call at 507-451-7888 to schedule a surgery, injury or other mobility impairment. time to experience the Alter G! It is helpful with injury prevention during sport specific conditioning and fitness improvement programs. In Touch Physical Therapy is pleased to
Alter G Treadmill “With the help of the Alter G, I was able to learn to walk without pain after my total knee. I can even run after six months, something I haven’t been able to do in ten years.” - Michelle Noble
507-451-7888
123 West Broadway, Owatonna • www.intouchpt.com
Thursday, April 16, 2015
Easy ways
HEALTH & WELLNESS
PAGE 5
to start living healthier Contrary to popular belief, adopting a healthy lifestyle is not a difficult undertaking. In certain instances, convenience may need to be sacrificed in favor of nutrition, but many people find that living healthy is not nearly as difficult as they assumed it would be when they initially decided to make a change. When men and women decide they want to start living healthier, many mistakenly assume they must abandon their existing habits entirely and start from scratch. But the following are some easy ways to start living healthier every day. Eat more fruits and vegetables. One of the best and easiest ways to live healthier is to begin eating more fruits and vegetables. Instead of unhealthy snacks like potato chips and cookies, snack on a piece of fruit, and never sit down to a meal unless you include some vegetables to go along with the main course. Studies have shown that men and women whose diets are high in fruits and vegetables are less likely to develop certain types of cancers, including cancers of the digestive tract. In addition, the United States Department of Agriculture notes that people whose diets are rich in fruits and vegetables have a lower risk for heart disease, including heart attack and stroke. Slow down your eating routine. Some people may already be eating the right foods, but they may just be eating too much of them. It takes time for your body to let you know it’s had too much to eat, so eating too fast can increase your risk of overeating. While eating, try to limit distractions that can take your attention away from how much you’re eating. If you’re always watching television or checking emails on your phone while eating, try a few days of distraction-free, careful eating, and you may find yourself eating less and feeling more energized after a meal.
Skip the second glass of wine. The much publicized medical benefits of wine are somewhat misleading. According to the Mayo Clinic, when consumed in moderation, red wine can help prevent heart disease. That’s because alcohol and antioxidants found in red wine have been shown to increase levels of high-density lipoprotein, often referred to as “good” cholesterol, and protect against artery damage. But wine also contains sugars that can fatten the liver, and a fatty liver can contribute to a host of serious health problems. If you already drink wine, limit yourself to one glass per day. If you are not a wine drinker, then it’s important to note that many doctors believe the potential benefits of drinking wine do not outweigh the potentially negative consequences associated with alcohol consumption, which include neurological problems and an increased risk for heart disease. Get more sleep. Inadequate sleep affects the body in a variety of ways. Many people are aware that one poor night’s sleep is certain to affect their energy levels the following day, but fewer may know of the link between sleep duration and chronic disease. For example, the Harvard Medical School notes that studies have linked insufficient sleep to type 2 diabetes, as the body’s ability to process glucose can be compromised by poor sleeping habits. Other medical conditions that have been linked to insufficient sleep include obesity, heart disease and mood disorders. While you might be proud of your ability to function on minimal sleep, the long-term effects of insufficient sleep can be dire, so be sure to get at least seven hours of sleep each night. Choosing to live healthier does not mean you need to completely overhaul your existing lifestyle. In fact, you can make several easy everyday changes to dramatically improve your overall health.
Including more fruits and vegetables in your diet is an easy and effective way to improve your overall health.
CYBEXINTL.COM 1975 24th Ave SW | Owatonna, MN
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HEALTH & WELLNESS
Instilling the appreciation
for the art of dance By Jill Hoggard Jill Hoggard Academy of Dance
At Jill Hoggard Academy of Dance, our mission is to provide professional dance instruction and instill an appreciation for the art of dance in a safe, high quality studio environment. We encourage students of all skill levels to excel to their fullest potential while having fun and sharing their dance talents in the community. Jill Hoggard Academy of Dance holds a vision that dance as an art is basic to educating our children. We are dedicated to building a future for dance education as art, education and life!
Dance education inspires good work habits and healthy lifestyle choices. Studies show that a structured dance program enhances academic achievement. Jill Hoggard Jill Hoggard Academy of Dance promotes an emphasis on technique along with learning a dance or combination. Dancers jump, leap, turn, skip and spin; on the floor and across the floor. Coordination, selfdiscipline, responsibility, confidence,
The benefits
balance, locomotor skills, meeting friends... dance does it all! The result? Physical health and mental awareness. Why dance? Dance develops the individual physically, artistically, intellectually, emotionally and socially. Dance students join an artistic family where they develop enduring friendships and nurture a passion for the arts. While having fun, dance students gain many benefits. Dancers develop physically by gaining balance and coordination through structured physical activity. They learn correct posture and alignment through repetition. Along with this, they develop strength and flexibility. Dance promotes athleticism partnered with a kinesthetic awareness. Artistically, dancers acquire an increase in self expression and creativity. Dance promotes a student’s aesthetic awareness and musicality, as well as communication. Dance is also intellectually stimulating in that it promotes critical thinking and problem solving skills. Students gain self-discipline and increased concentration and focus. Time management skills are also important for a dancer to achieve. Emotionally, a dancer develops increased confidence and self-respect. To experience the joy and excitement
Thursday, April 16, 2015
that come with dance, a student must be determined and committed to the art. A dancer benefits socially by forming new friendships and respect for others. Dance promotes responsibility in an individual. It also encourages teamwork and tolerance. Jill Hoggard Academy of Dance offers classes for ages two and up, including: U & Me, Creative Dance, Ballet, Lyrical, Tap, Jazz, Street Jazz, Pointe, Pre-Pointe and two levels of Adult Classes. Jill Hoggard Academy of Dance has two studios with state-of-the-art sprung maple floors, private parking and the “Gotta Dancewear” store. Jill Hoggard Academy of Dance offers classes in August with three performances at the Steele County Free Fair. Fall registration begins August 1st and classes start at the end of August. Jill Hoggard Academy of Dance has also added four competition teams to its repertoire; Junior Competition, Senior Competition and Teaching Assistants Competition. Information is now available! Dance concerts are Saturday, May 16th and Sunday, May 17th at 1:00 PM and 6:30 PM. Tickets are now available at the studio. Check out our website at www. danceowatonna.com. Get healthy, get well... dance!
ensures your immune system is not compro- Effectiveness: Rest also helps make workouts more effective. The body needs time to mised. Performance: Competitive athletes may rest and repair after a workout, but this downthink that out-training their opponents gives time also gives the body time to adapt to exerthem an edge, but overdoing it with training cise. When a body is overloaded, it has no time regimens can actually compromise their per- to adapt, making the workouts less effective. A formance. As you go longer and longer without body that begins a workout rested and free of taking a break from your exercise routine, your fatigue has a better chance of benefitting from body grows increasingly fatigued, and that fa- a workout than one that hasn’t been given the ing heart rate in the morning after a few days tigue will ultimately have an adverse effect on opportunity to rest and recover. By allowing off from your workout routine. Take your pulse your performance, not to mention greatly in- your body time to adapt, you’re increasing the the moment you get out of bed, and remember crease your risk of injury. effectiveness of your workouts. that number going forward. On days when you need to know if your body has recovered, take ce of Dan your resting heart rate once again. If the numcademy A d r a g Jill Hog ber is roughly 10 beats higher than it was when you measured after a couple of days off, then your body likely needs more time to recover. ars r 35 Ye Illness risk: Regular exercise strengthens tage Fo S e h T Rockin' the immune system, making it easier for the Save the Date for our Spring Performances! body to fend off colds and other illnesses. But Saturday, May 16 - 1:00pm & 6:00pm Sunday, May 17 - 1:00pm & 6:00pm if you overdo it with your workout routine, that Owatonna High School Auditorium 1 week in August “Dance Intensive” Fall Class Information exercise starts to have a countereffect on your with Performances at the Fair available in May immune system, weakening it and making you 255 22nd St. SE more susceptible to illness. So periodic rest Owatonna • 451-0074 Front Row: Emma Howell, Greta Jacobson, Michelle Honsey Middle Row: Melissa Machin, www.danceowatonna.com not only helps your muscles recover but also Jenna McMains, Melissa Mortensen, Libby Berg, Katie Ivance, Maddie Anderson
of resting between workouts Exercise enthusiasts often find it hard to break from their workout routines, even if that respite is just a single day for ordinary rest and recovery. But athletes who forgo rest will almost certainly suffer the consequences, which can include illness, injury and fatigue. When working out is part of a regular routine, it’s easy for men and women to get in a groove and want to continue that groove by continuing to exercise every day. But periodic rest boasts plenty of benefits that will improve long-term performance and greatly reduce your risk for injury or illness. Recovery: Muscles need time to recover, so build in at least one day off per week so your body has time to heal. If you are unsure of when to take a day off, try checking your rest-
15
20
th
th
Back Row: Diane Skala, Jill Hoggard, David Hoggard, Katie Gillespie, Melynda Schultz
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Thursday, April 16, 2015
Make morning
HEALTH & WELLNESS
PAGE 7
workouts work for you Many men and women struggle to find time to exercise. If hectic schedules dominated by professional and personal commitments have made it difficult to make exercise part of your daily routine, you might want to consider skipping the snooze button so you can work out in the early morning hours. Early morning workouts have their ups and downs. Glucose levels in the body tend to be low in the morning, when many people wake up with a relatively empty stomach. Low blood glucose levels can cause feelings of nausea and weakness and possibly make you feel faint. In addition, since you likely aren’t moving much while you’re asleep, your joints and muscles are likely less mobile early in the morning than they are in the evening, which can make morning workouts difficult and, if you don’t allow yourself more time to warm up, put your body at greater risk of injury. But morning workouts also can energize you throughout the day, and many people find it easier to consistently exercise in the early mornings than at night, when distractions or long days at the office can affect your motivation to workout. Early morning exercise routines can be difficult to adjust to, but there are some ways to make the adjustment to such regimens go more smoothly. Make sleep a priority. Prioritizing sleep makes it easier to get out of bed in the morning, when you will face the daily temptation to hit the snooze button and roll over. But if you aren’t sleep deprived, you will find it easier to skip the snooze phase of your morning routine and get right out of bed. Skip the late night talk shows and call it a night earlier, making sure you get between seven and eight hours of sleep each night. Once you establish a new sleep schedule, you will find it easier and easier to get up and hit the gym in the morning. Designate more time to warm up.
Early morning workout routines require athletes to warm up more than they would when exercising at other times of the day. As previously noted, your body is perhaps at its least mobile right when you get out of bed, so set aside more time to warm up when you workout in the mornings. Five to 10 minutes of light cardiovascular exercise before you begin your workout can be enough to increase your body temperature and loosen your body up so it’s ready for exercise. Don’t go it alone. The buddy system is effective for many people regardless of when they exercise, but it can be especially beneficial for men and women who want to start working out in the morning. If someone is waiting for you at the gym or if your significant other is up and ready to go, you’re far less likely to skip a morning workout than you would be if you are going it alone. Eat at your own discretion. Some people simply cannot eat before a workout, while others find working out on an empty stomach makes them faint and weak. The problem many people who work out in the early morning encounter with regard to eating before their workouts is they simply don’t have the time to eat and afford their body enough time to turn that meal or snack into fuel that will benefit their workout. A study published in the Journal of Applied Physiology found that eating a meal 45 minutes before a moderate-intensity workout enhances exercise capability. But morning exercise enthusiasts typically find they do not have that spare 45 minutes to wait around while their bodies absorb a meal. Eating healthy before exercise, and giving your body adequate time to absorb that meal, can definitely fuel your workout. But if that 45 minutes ultimately compromises your ability to workout, you may want to have a glass of orange juice or a drink that contains carbohydrates so your
body has some fuel as you exercise. ercise. Adjusting to such a routine can be Many adults find that mornings are difficult, but there are some ways to make the only times they can consistently ex- that adjustment easier. 1170 E. Frontage Rd • Owatonna 507-455-1000 405 E. Main St • Blooming Prairie 507-583-2141 3110 Wellner Drive NE • Rochester 507-536-7700 132 N. Broadway • New Richland 507-463-0502 287 St. Andrews Drive • Mankato 507-720-0250
OPEN MONDAY THROUGH SATURDAY AND 2 EVENINGS
Celebrating 20 years
PAGE 8
HEALTH & WELLNESS
Thursday, April 16, 2015
of chiropractic service
By Dr. Chad M. Eischens Prairie Family & Sports Chiropractic
Dr. Chad M. Eischens, of Prairie Family & Sports Chiropractic, P.A., in Blooming Prairie, is celebrating another BIG anniversary in business on April 10th. The clinic that he founded in April 1995 is located in downtown Blooming Prairie, where it has been for the past 20 years. Dr. Eischens has thoroughly enjoyed being a doctor of chiropractic, and being a business owner serving the town of Blooming Prairie and the surrounding communities including Austin, Hayfield, Owatonna, Dodge Center, and beyond. Over the years, Dr. Eischens has had the pleasure of treating thousands of patients through chiropractic. Through the years, he has continued to improve his clinical skills and his adjusting techniques through attending continuing education seminars. Throughout the years, he and his staff have also attended several edu-
cational seminars traveling out of state to hear the best speakers and get the latest information to stay on top of their game. The business has evolved over the years. It started out in April 1995, with just one doctor and one employee. The business has now grown to include Dr. EischDr. Chad M. Eischens ens, 3 office staff, and 2 massage therapists. Dr. Eischens not only practices chiropractic, but also has been doing D.O.T. Health Cards for the past 18 years. This past year, Dr. Eischens became a Certified Medical Examiner. He is now on the National Registry for the Department of Transportation, and is certified to do these driver health cards through the Federal Government. The clinic also provides drug and alcohol testing services. In addition to quality chiropractic treatment, D.O.T. Health Cards and drug and alcohol testing services, the clinic also offers x-ray services, nutritional supple-
How to Cope
with an athletic injury As any professional athlete can attest, even the most athletic and physically fit individuals can suffer an injury. Professional athletes typically have highly trained medical personnel at their disposal as they recover from injury, but men and women who don’t draw a paycheck for their athletic exploits have no such luxury, making it far more difficult to recover from and cope with injury. Each individual body responds to injury in different ways. For example, one person may heal from a hamstring injury in as little as a few weeks, while others must endure a healing process that lasts several months. But no matter how different athletes’ bodies may be, there are coping mechanisms every athlete can employ to help deal with the mental toll that injuries can take. Stay involved. Athletes who train heavily and devote much of their free time to pursuing their sport of choice may feel as though their world
has come crashing down when they suffer an injury. But even if you cannot compete, you can still stay involved in your sport. If you are physically capable, offer to volunteer at sanctioned events, which can help you maintain a connection with your sport and keep abreast of the happenings within that community. If your injury is so limiting that active volunteering is nearly impossible, you can still attend events and then blog about them afterward. The important thing is to recognize that, while an injury may prevent you from competing, you can still find other ways to stay involved. Set realistic recovery goals. Many athletes begin physical therapy or their rehabilitation processes with a gung-ho attitude, insisting they will return from injury stronger than they were before. While that’s a great attitude, it’s important that athletes temper their enthusiasm for recovery with a dose of reality. Recovery is not overnight, and even the most elite
ments, pillows, back supports, Biofreeze, hot/cold packs, braces, custom orthotics, free blood pressure checks, exercise consultations, sports physicals, and massage therapy. Dr. Eischens enjoys helping patients that are suffering from headaches, back pain, injuries related to sports, auto accidents, work or personal injuries. He has also helped patients with relief from chronic pain, carpal tunnel, and children with chronic ear infections, bedwetting issues, and colic. There are many benefits of chiropractic care. Many patients seek chiropractic care to maintain their overall good health as a preventative measure. Dr. Eischens shared “What I have enjoyed the most about my practice over these past 20 years has been meeting all the new people and sharing in their lives and helping them to overcome pain and health issues and lead a healthier lifestyle by including chiropractic care in their life.” He also commented “There are things on the business side of the clinic that have changed over the years, such as, health insurance, and social media, but one thing that remains our # 1 priority at Prairie Family & Sports Chiropractic is the way we treat our patients. We always strive to be the best and offer our patients a pleasant experience from being courteous and on time with appointments, to making them feel better when they leave the office than when they came in!” You can get more information about Dr. Chad M. Eischens and Prairie Family & Sports Chiropractic online at www.drchad.org or call the office with any questions at 507-583-2271 or toll free 866-5DR-CHAD.
athletes, many of whom are accustomed to their bodies responding in the way they want them to respond, can be discouraged if they enter the rehabilitation process with unrealistic expectations. Work with your physical therapist, physician or trainer to establish realistic recovery goals, using your enthusiasm to meet your short- and long-term recovery goals. Be flexible when setting your recovery goals, as you never know how your body will respond to treatment. Expect setbacks. Setbacks are an unfortunate reality of recovery for many athletes. Don’t allow yourself to become discouraged if a goal can’t be met because your body is simply not ready or needs to pause in its recovery process. A setback can be frustrating, but you can cope
with setbacks by writing about them, be it on a blog or in a personal journal. Many athletes have found that writing down their feelings is an effective way to deal with the frustration of the recovery process. Keeping a journal or recovery blog can also help you cope with any future setbacks down the road, as you can look back and see what did or did not help you deal with past obstacles. Athletic injuries can be thorns in the sides of committed athletes, who may or may not know what to do with themselves when sidelined with significant injuries. But there are various ways for athletes to cope with injuries and make the recovery process less frustrating.
Dr. Chad M. Eischens
Your Full Service Professional Chiropractor “From Pain Relief to Wellness”
We offer a full line of services Custom Orthotics • Supplements • Rehab Facility High Speed X-Ray • Exercise Consultations • Pillows FREE Blood Pressure Checks • Supports/Braces Spinal Checks • DOT & High School Sports Physical Drug/Alcohol Testing
We Welcome New Patients ~ Same Day Cash Discounts
Prairie Family & Sports Chiropractic, P.A. • Chad M. Eischens, D.C. 344 East Main Street, Blooming Prairie • www.drchad.org
507-583-2271 or 1-866-5DR-CHAD Celebrating 20 Years of Service!
Thursday, April 16, 2015
HEALTH & WELLNESS
Rid your body of unwanted fat cells
Submitted by Haute Skin Spa & Tanning
These days businesses are everchanging and expanding to meet consumer’s needs. Haute Skin Spa & Tanning in Owatonna and Faribault is no exception. The addition of a full line of all natural products from PURE by Katy Clayton that promote wellness and selfimprovement left Haute customers wanting more ways to improve their bodies. That need led to an introduction of My-Lipo at the Haute West location. (Located at 1100 W. Frontage Road Ste. 160, Owatonna.)
My-Lipo is a new way to control body shape using LED light therapy. LED lights help slim, shape and tone areas of the body including the waist, hips, thighs and upper arms. Eight pads covered in LED lights are placed on targeted areas of the body, those lights then produce a combination of heat and a unique wavelength that deliver results similar to the fat burning stage of a high cardio workout. The fat cells are stimulated and release energy that in turn rids your body of the fat cells in your targeted area. With My-Lipo, you can pick your targeted or “problem” area
instead of the body choosing which fat cells are destroyed on its own. My-Lipo was the perfect choice for Haute Skin Spa & Tanning with it being a completely safe, painless, and non-invasive treatment with no negative side effects. As with most treatments, pregnant women or people with certain heart or other medical conditions should not use My-Lipo without first consulting their doctor. Each session is 25 minutes and an Haute employee walks you through positioning the eight LED pads on your body to best suit your body goals. Each session is in your own room laying comfortably on a chaise lounge. For best results, it is recommended that you follow your My-Lipo session with a minimum of 20 minutes of relaxed cardio to get rid of the fat cells that have been turned into energy throughout your session. If cardio isn’t your favorite, you may choose to do 10-20 minutes on a vibration
Your opportunity to ‘turn the corner’ is just around the corner
our opportunity to ‘turn the corner’ is just around the corner Fountain Centers provides outpatient treatment programs that accommodate your family and work schedule. Available programs and locations include:
Fountain Centers provides outpatient treatment programs
accommodate family Albert and work schedule. •thatEvening treatmentyour programs: Lea, Austin, Fairmont, Available programs and locations Mankato, Owatonna, Rochester and include: Waseca • Day treatment programs: Austin, Fairmont, Faribault, andtreatment Rochester programs: Albert Lea, Austin, Fairmont, • Mankato Evening • Adult and adolescent residential programs: Albert Lea Mankato, Owatonna, Rochester and Waseca Day treatment programs: Austin, Fairmont, Faribault, For more information, call 800-533-1616 or visit Mankato and Rochester fountaincenters.org • Adult and adolescent residential programs: Albert Lea •
For more information, call 800-533-1616 or visit fountaincenters.org
Cedar Valley Services operates in southern Minnesota and provides services to persons who have disabilities and to commerce and industry.
• Extended Employment • Day Training & Habilitation • Fee Services • Residential Program • Transportation Services
Organization Mission
It is the mission of Cedar Valley Services to assist each individual in the activities of work and community living. 415 N Grove Ave Owatonna, MN 55060 | (507) 451-5897 | Fax: (507) 451-5932
PAGE 9
pad also located at Haute West. The recommended treatment course for any target area is two sessions per week for four weeks. After those four weeks, along with diet and the recommended cardio, you can see a loss of 2-6 inches from your targeted area. Individual results will vary by case. It is always recommended that you stay hydrated between sessions. At Haute they want you to see your results and your first session you are presented with a chart and a measuring tape to help track your progress before and after each session. The goal at Haute Skin Spa & Tanning is to promote a healthy lifestyle and to help with selfimprovement in a safe and healthy way. My-Lipo will help those who are already using diet and exercise but are having problems with target areas of their body. For any questions or additional information, stop in at the Haute West location or call them at 507-451-1127.
H AUTE Skin Spa & Tanning
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www.lipo-light.com Haute Tanning West Owatonna, MN 1100 West Frontage Rd. Suite 160 Phone: 507.451.1127
Debuting Soon!
PAGE 10
The benefits of
HEALTH & WELLNESS
Thursday, April 16, 2015
weightlifting for women Many women steer clear of the freeweight areas inside their gyms, opting instead for treadmills and other cardio machines. Some women may not know how to use weights correctly, while others simply don’t want to add any bulk to their frames. But research shows that women who adhere to moderate strength-training programs two to three times per week can benefit in a variety of ways. Burn more calories: Many people exercise to burn calories and shed fat, and weight training is an efficient way for women to do just that. Resistance training is a great way to burn calories, as after a heavy weight-training session, the body continues to use oxygen, which increases a person’s basal metabolic rate. In addition, as you increase lean muscle mass, your body burns even more calories as its muscles contract and it works to repair and build new muscle. Reverse metabolic decline: Lifting weights can help reverse the natural slowing down of metabolism that begins in middle age. Keeping your body working out and your metabolism elevated for as long as possible can help keep you in top shape. Build stronger bones: Lifting weights does more than just build muscle. Weightlifting also builds bone density. After menopause, women may lose up to 20 percent of their bone mass, and the United States Surgeon General estimates that, by 2020, half of all Americans could have weak bones due to bone loss. Women can look to weightlifting to help increase bone density and reduce their risk of fracture and osteoporosis. Reduce risk for heart disease: Cardiovascular disease claims the lives of 5.6 million women worldwide each year. Women are more likely to get heart disease than
cancer. A study in The Journal of Strength and Conditioning found that women who lift weights are less likely to develop heart disease risk factors, such as large waist circumference, high triglycerides, hypertension, and elevated glucose levels. The American Heart Association lists weight training as a healthy form of exercise for those at risk for heart disease. Combat back pain: Weight training can help strengthen the core muscles of the abdomen and back, which may help alleviate lower back pain. It’s important to use proper form when lifting weights to avoid exacerbating existing back pain or developing new injuries. Boost mood and combat depression: Lifting weights is not just good for the body, it’s also good for the mind. Women who strength train regularly can improve their feelings of well-being and may be able to reduce episodes of depression. A study from researchers at Harvard University found that 10 weeks of strength training was effective at reducing symptoms of clinical depression. Relieve stress: Any form of exercise can help to relieve stress, but according to the 2009 study “Psychological Aspects of Resistance Training,” those who regularly strength train tend to manage stress better and experience fewer adverse reactions to stressful situations than those who do not exercise. Increase energy levels: Lifting weights can boost mind power and provide a longterm energy boost. Working out in the morning can be an especially effective way to maintain high energy levels throughout the day. Women should not shy away from lifting weights. In addition to creating a trimmer, healthier body, resistance training offers many other health benefits.
Senior Living With the Comforts of Home of Minnesota I, LLC
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1, 2 Bedroom & Studio Apartments Traditions suites offer all that is expected in a premier residential community. We have a wide selection of spacious apartments along with one and two-bedroom suites that offer an abundance of amenities and services in a beautiful community setting. Our one and two-bedroom suites feature comfortable living areas including a kitchenette, bathrooms, air conditioning and ample closet space. Cable television and telephone service are available from local vendors. utilities are included in the monthly rent and each room has individually-controlled thermostats.
Private Studio Apartments Our professional staff is fully trained to care for those with memory loss. They're able to focus on such things as positive reaction, reinforcement and redirection which in turn allow the resident to feel calm, alleviate stress and enhance positive emotions. Our caregivers are on hand 24 hours a day to provide individualized personal care and support. Our staff-to-resident ratio ensures that each resident's needs are promptly met with understanding, patience and compassion.
Tours available days, evenings and weekends 195 24th PL NW, Owatonna l 507-455-0700 l 150 24th St NE, Owatonna l 507-451-0433
Thursday, April 16, 2015
HEALTH & WELLNESS
Diets not just for weight loss anymore
By Bethany Reyant Owatonna CashWise Natural Foods Manager and Registered Dietitian
The diets out there today are not only for weight loss; they come down to what makes you feel good, what works for your digestion, your sinuses, your skin, your arthritis, __(your ailment)__. Plenty of information in cyberspace and people are finding what works for them and will specialize through diet programs, books, holistic doctors, chiropractors, acupuncturists, dietitians and website information. In the Raw Food Diet, Wahl’s Diet, or Juicing/Detox diets, by eating at least 9 servings- up to 12 servings of vegetables a day (juicing half of that) is the basis of the plan. Cooking with turmeric, curry and ginger spices for digestion, inflammation and arthritis is
popular from the Eastern Ayurvedic Diet and Indian Diets. Super Foods such as chia seeds, goji berries, maca root, and coconut oil are all very popular and go into the Clean Eating, Bethany Reyant Whole Food spectrum of diets. The ever popular Gluten Free Diet and also growing and trending, the Grain Free Diet or “Paleo” plans are springing with popularity and books are plentiful on them. The Grain is being substituted with another food in its place; regular flour for “nut” flours; regular rice for “cauliflower” rice; and regular pasta for spaghetti squash or zucchini noodles. There are many theories behind this type of diet; such as digestion, weight control, and feeling better. Another area of popularity is the essen-
PAGE 11
tial oils. Uses for these are endless. Take the Sleep Aid, Immunity Boost, Mental Clarity; add a few drops to a Diffuser and the noses in the room will inhale the remedy and take in its effects. Specific essential oils are made for acne, athlete’s foot, canker or cold sores, cellulite reduction, deodorant, eczema, gingivitis/gums, anti-bacterial formula, pain relief, scar treatment, sinus congestion, warts, vaginal yeast infections and more. We provide recipes to make your own bug bite treatment, bug spray, cellulite scrub, all-purpose cleaner, laundry freshener, air mist sprays, hair health, yoga mat cleaner, and more. Refreshing pure drinks can be made using a drop of lemon or orange in club soda. The recommended amount for internal use depends on the essential oil you’re using and its intended use. Please use veriditasbotanicals.com for important basics, uses and cautions. The best rule of thumb, however, is to start with one drop. Always add essential oils at the end of cooking to limit heat exposure. For example, add 3 drops of Basil and 1 drop of Thyme oil to a 4-serving pasta sauce at the end of cooking. Get creative, try 1 drop for these ideas:
•
Peppermint to hot chocolate
•
Basil to olive oil, salad dressing, or egg dishes
•
Cardamom in coffee or homemade chocolate
•
Rose otto in champagne
•
Fennel, Ginger or Peppermint as a breath freshener or digestive aid
•
Bergamot to frosting or whipped cream
•
Cinnamon Bark to maple syrup for pancakes
•
Make your own “miel de lavande” – Provencal Honey, by adding 10 drops of Lavender to a small far of local honey
•
Try making homemade Truffles using Cardamom, Rose otto, Neroli, Lemon, Lavender, Ylang Ylang, Bergamot, Cinnamon Bar & Fennel
Cash Wise Pharmasists Are Experienced Efficient Trustworthy Walker-PharmD. Manager, Peter-PharmD
Did you know? Though laughter is often referred to as “the best medicine,” no definitive study has been conducted to determine the effects of laughter on overall human health, leaving open the possibility that maintaining a good sense of humor and a positive attitude are just as important, if not more important, than finding time to laugh each day. But even if laughter is not medicinal, its benefits can mimic those of exercise. When a person laughs, his or her pulse and blood pressure increase, and people tend to breathe faster when they laugh. Faster breathing sends more oxygen to the tissues, which can help the heart and lungs work more efficiently. In addition, a Vanderbilt University study found that between 10 and 15 minutes of laughter can burn as many as 50 calories. Finding time to laugh may also indirectly improve the body’s immune system response, as studies have suggested that infection-fighting antibodies might be more abundant in people who can use humor to combat stress.
• We are open when you need us • We accept all insurance plans including Medicare D, Express Scripts, Blue Plus and more! • Wait time usually 15 minutes or less! • Free Mail service • Friendly Service! • Patient counseling • One stop shopping convenience • 24 hour automated refill order system • Walk-in vaccinations
495 West N. St., Owatonna (507) 451-7886 Or (800) 679-7886 Hours: M-F 9am-9pm Sat. 9am-5pm Sun. 10am-5pm www.cashwise.com
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Do you have an
PAGE 12
HEALTH & WELLNESS
action plan to get fit? By Donna Wheeler Owatonna Curves Owner Cleveland Clinic Certified Exercise, Nutrition and Behavior Coach Do you have an action plan to get healthy and fit? If you have a plan, are you following it? It’s easy to say that you’ll exercise every day to get healthy or that you are going to start eating better, but studies show that you need an action plan in order to increase your chances of
achieving your goals. How does one get started in setting up an action plan? Assess your Fitness Level and Nutrition status. Where are you now? Where would you like to be next month? In six months? Do Donna Wheeler you want to climb stairs without becoming winded or run a 5k? Do you need to be drinking
Is the word diet keeping you from getting fit? By Jennifer Petersen Curves
Thursday, April 16, 2015
more water and eating less processed foods? Set clear Fitness and Nutritional Goals. Start at your current fitness level and plan to increase your level/challenges each week. Make your weekly challenge something doable and attainable within your weekly schedule. Decide what your dietary weaknesses are and what gets in your way of eating a healthy diet. Then make a list of weaknesses you want to start working on and healthy habits you would like to acquire. Plan, Schedule and Write it Down. At the beginning of each week, take time to schedule your activities and the day / time that you will work out. You may include some flexibility, but be sure to schedule activities most days. Plan your meals and snacks for the week, and make sure your kitchen is stocked and ready. You will be more successful if your healthy choices are available and ready to grab. Get Started. This is a good time to involve a workout buddy, a family member, or even a fit-
ness coach to help keep you motivated. Keep a journal of your daily successes and the challenges that you face. If your day didn’t go as planned, it’s helpful to write down what you will do differently the next time. Research shows that those who keep a journal are twice as successful at achieving their goals as those who do not. Don’t let barriers get in the way of a happier, healthier you. Reward yourself with positive self-talk for every healthy choice, and make a new plan for every little slip up. Reaching each goal will give you the confidence to strive for the next one. Monitor your progress and focus on the positive. Review your plan every week and continue to add to your current plan. If you lose motivation, set new goals or try something different. Try to master a new habit or challenge each week instead of trying to change everything overnight. Preparing an action plan to get healthy and fit will enable you to stop ‘dieting’ and start living a ‘healthy lifestyle’.
MAINTAIN AND OTHER BENEFITS ers, exercise can help maintain a healthy weight. Exercise and diet are not just for losing weight, they help keep the mind active and healthy. Just because you have hit your goals and fit in to the clothes you want to does not mean you can stop eating healthy and exercising. Staying active and eating healthy has many benefits for your body as you get older. As we age our metabolic rate low-
It also enhances flexibility, mobility and balance. Exercise and maintaining a healthy diet is important for people of all ages. Moving past the most common excuses and knowing what to expect while having a support system can and will help you move towards your goals. As long as you set realistic and attainable goals nothing can stop you.
TIME
Time is another factor. “I don’t have time to exercise” is What is preventing you from getting and stayone of the most common exing healthy? Is it the word diet? Is it the idea of cuses for not exercising. Our having to find the time to exercise? Do you feel too bodies need the exercise and tired? Or even worse, you have tried in the past movement to stay healthy and but did not see the results you wanted? There are Jennifer Petersen do its job of fighting off illness a few tricks you can do to make these excuses go and injury. Start off small and as you gain strength away forever. you will notice you have more energy and feel less DIET tired for your day to day activities. You may even find yourself happier and able to handle the stressEliminate the negative meaning of the word ors of life in a more relaxed and calm manner. diet in your mind. Remind yourself that a diet is not a temporary thing you will be doing, it is your I HAVE TRIED BUT FAILED BEFORE plan for the healthy choices you will be putting in Knowing what your goals are and making othyour body to fuel it to do all the things you are asking it to do. Plan your meals before you go to ers aware of them will help you reach your goals, the store, and do any and all prep work that you but first you have to set realistic goals. Knowing can when you get home. Include your kids, this what it is going to take and what is healthy for is a great opportunity to be with them and teach your body is the first place to start. Weight loss them the habits that will make this not be a strug- of 1-2 pounds per week is an achievable goal for gle for them when they are older. Place snack size the average person who has a healthy diet and a amounts in bags for the convenience factor, this regular exercise routine. Know that quick results way when hunger hits you can just grab something are not realistic for those just starting on a new and continue on your day without even having to fitness journey. Your body needs to adjust to the think. Make sure you are drinking enough water, new habits you are taking on. Remember each and there is no clear answer to how much water we every person is different and our bodies will react should drink each day, if you listen to your body it differently. Do not compare yourself to others and will let you know if you have had enough or not. enjoy the journey as your body changes and becomes able to do things you could not do before.
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* Enrollment fee required. Offer expires 5/31/15 and requires joining same day as first visit for a minimum 12-month recurring billing c Enrollment fee and monthly fees vary by location. Valid for new Curves members only. Not valid with any other offer or discount participating locations only. No cash value. † Classes and Jillian Michaels workouts scheduled by location and only offered at participating locations. © 2015 Curves International, Inc. (1503)
1 8 2 8 S . C e d a r A ve n u e Owatonna, MN 55060 5 0 7. 4 5 5 . 4 0 6 0
* Enrollment fee required. Offer expires 5/31/15 and requires joining same*day as first visit for a minimum 12-month recurring billing contract. Enrollment fee required. Offer expires 5/31/15 and requires joining same day as first visit fo Enrollment fee and monthly fees vary by location. Valid for new Curves members Not monthly valid with anyvary other or discount. ValidCurves at Enrollmentonly. fee and fees by offer location. Valid for new members only. N participating locations only. No cash value. participating locations only. No cash value.
† Classes and Jillian Michaels workouts scheduled by location and only offered at participating locations. † Classes and Jillian Michaels workouts scheduled by location and only offered at participat © 2015 Curves International, Inc. (1503)
© 2015 Curves International, Inc. (1503)
* Enrollment fee required. Offer expires 5/31/15 and requires joining same day as first visit for a minimum 12-month recurring billing contract.
Thursday, April 16, 2015
HEALTH & WELLNESS
Flavored tobacco targets youth
By Jane Nyquist Health Educator
Cigarettes containing flavors other than menthol can no longer be sold in the United States. However, tobacco products such as little cigars, cigarillos, chew, e-cigarettes and others are still sold in candy flavors such as bubble gum, strawberry and grape. The tobacco industry targets youth with these flavored products in their strategy to encourage addiction to their products. Almost 90 percent of addicted adult smokers started smoking as teenagers. Candy and fruit flavored tobacco products mask the harsh taste of tobacco and are shown to be attractive to youth. Many of these products are hard to distinguish from candy, gum and
breath mints. Tobacco industry documents state that “Flavored products would have appeal in the under-35 age group, especially in the 12 – 24 group”, which shows their interest in targeting youth. Flavored products may not taste like tobacco, but they are just addictive and dangerous as other tobacco products. Research shows that youth believe flavored tobacco products are less dangerous and less additive than non-flavored tobacco. Tobacco products contain nicotine, a highly-addictive substance shown to be detrimental to adolescent brain development. Secondhand smoke has been shown to cause health effects in children such as increased risk of SIDS, asthma,
Winter superfoods for optimal health
Illnesses seem to peak during the winter months. A tapped-out immune system as well as dry, cold air may encourage the spread of common viruses and bacterial infections more easily. As a result, it’s important that men, women and children take every step possible to ward off sickness when the temperatures drop. Dietary changes can make a world of difference, and more and more people are including these proven superfoods in their winter diets. Avocado: Avocado has high levels of essential fatty acids and vitamin B6, which is important in the biosynthesis of important neurotransmitters. Foods high in B vitamins may be able to counteract some of the symptoms of winterrelated depression. Pomegranate: This quirky fruit has vitamins C and K, folate and potassium and is a good source of fiber. Pomegranate has anti-inflammatory properties, which can help in reducing joint pain and preventing strokes. Pomegranate may also help the body fight viruses. Cinnamon: Cinnamon has high levels of
antioxidants, and some studies point to cinnamon as a natural antibacterial agent. Cinnamon also can help regulate blood-glucose levels, which is beneficial for those with diabetes. Prunes: Now widely referred to as “dried plums,” prunes are an important source of boron, which could prevent osteoporosis. High in antioxidants, prunes help the body fight a variety of illnesses. Cabbage: Cabbage may be a key element in the fight against cancer. Cabbage has phytochemicals that can protect the body against cancer-causing free radicals. It’s also a good source of dietary fiber, which can stimulate a sluggish digestive system. Butternut squash: This food is packed with carotenoids, which are stellar antioxidants. The starches in this squash also have been found to have anti-inflammatory properties. Chestnuts: Chestnuts are worthy of inclusion in anyone’s diet. Unlike many nuts, chestnuts are relatively low in fat but have high levels of protein. They’re also packed with vitamin C and B vitamins.
PAGE 13
respiratory symptoms and infections, and ear infections. The vapor of electronic cigarettes is being researched and it appears there is nicotine, heavy metals, toxins, and carcinogens in e-cigarette vapor. From 2000 to 2014, menthol cigarette use by Minnesota high school smokers increased from 20 to 44 percent. By comparison, only 25 percent of Minnesota adult smokers use menthol. A recent Minnesota Department of Health (MDH) survey found that nearly 13 percent of Minnesota kids are using e-cigarettes, which come in kid friendly flavors. E-cigarettes are not approved by the Food and Drug Administration (FDA) for safety nor have they been proven safe or effective in helping people quit smoking. E-cigarettes and related devices are often inexpensive and easily accessible to youth. A Centers for Disease Control and Prevention survey of middle and high school students’ tobacco use showed usage of e-cigarettes, first-time and current usage, doubled in the recent years. That’s an astounding leap in a short time. The
scary part? About 20 percent of middle school students have never used traditional tobacco products, which could make e-cigarettes, with its addicting nicotine, a gateway to other harmful products. The tobacco industry needs to recruit 5,000 new smokers each and every day to replace those who have quit or died. The truth is: They need your child. Flavored products and E-cigarettes are not a safe alternatives to cigarettes. Don’t let the fun flavors fool you. The 4 Corners Partnership consists of the public health departments of Steele, Rice, Dodge and Goodhue Counties. It advocates that legislators should regulate flavored products by banning their use in tobacco products and/or requiring that tobacco products be sold in adult-only stores. For more information on the 4 Corners Partnership, please check out our website at http://www.4cornerspartnership.org. You will find many great resources for quitting tobacco, adopting tobacco free policies (outdoor and multi-unit housing), tobacco marketing and tobacco facts. (Information for this article from ANSR MN and Clearway MN).
How can I keep my children healthy? The Child and Teen Checkups Program! • • • • •
All children and teens on Medical Assistance, Minnesota Care, Blue Plus and South Country, from birth through age 20, are eligible. Regular health checkups can prevent or manage health problems in their earliest stages. Well-child screenings are available at medical clinics in Steele County. Health checkups include exams, vision, hearing, shots and more. Any questions you have about child development can be answered. Dental exams are available from providers in the area.
Steele County Public Health Nursing Service Child & Teen Checkups Program For help with transportation, interpreters or making an appointment call
Christine Hoffmann at 507-444-7650.
PAGE 14
HEALTH & WELLNESS
Spring - a great time to clean your body and mind
By Dr. David Dow, DC, CCSP Dow Chiropractic
Feeling sluggish or have brain fog? Struggling with skin problems, aches and pains, or digestive problems? Can’t seem to lose weight? Feel moody? Have sleep issues? Then it might be time for a body detox. Practiced for centuries by cultures around the world, detoxification is about resting,
cleaning and nourishing the body from the inside out. So why detoxify? In today’s world we are all impacted by a significant toxic burden. Air, water and soil pollutants, poor diets, medications Dr. David Dow (including otc’s – like Tylenol and ibuprofen), and stress are all
Foods that pack a nutritious punch
A healthy diet is essential to long-term health. When coupled with routine exercise, healthy diets can be an effective way for men and women to reduce their risk of contracting a variety of diseases, not to mention the positive impact that such a healthy lifestyle can have on an individual’s quality of life. The following are a handful of easily found foods that pack a nutritious punch. Whole wheat and multigrain pasta: Once difficult to find, these low-calorie alternatives to traditional pastas are now available in many large chain grocery stores as well as organic marketplaces. That’s good news, as a typical two-ounce serving of whole wheat or multigrain pasta typically includes about seven grams of protein and six grams of fiber. Nonfat Greek yogurt: Nonfat Greek yogurt is a great low-calorie source of protein, making it a great snack option for men and women who want a snack that can boost their afternoon energy levels without compromising their waistlines. Single serving containers of Greek yogurt tend to be right around six ounces, and that six ounces can include 120 grams of protein or more. Russet potatoes: If baked potatoes are a side dish you typically only enjoy in restaurants, you might want to consider eating more of them at home. One medium-sized Russet potato is roughly 170 calories
and includes three grams of fiber, five grams of protein and 25 percent of your daily recommended dosage of potassium. Russet potatoes also are high in vitamin C and iron. Fresh spinach: Popeye was on to something, as a four cup serving of fresh bagged spinach is just 20 calories and loaded with vitamins and nutrients. Just one serving of fresh bagged spinach can provide 160 percent of the recommended daily value of vitamin A and 40 percent of the daily value of vitamin C. Spinach is also a great source of folic acid, which can help prevent heart disease, stroke and certain types of cancer. Dried lentils: Dried lentils make great additions to salads, soups and stews and pack a nutritious punch despite their relatively small serving size. A single serving of dried lentils is 1⁄4 cup, and that serving includes 10 grams of protein and 11 grams of fiber. Brown rice: A single 1⁄4 cup serving of brown rice has roughly 20 less calories than a similar serving of traditional white rice, and brown rice is also a much greater source of dietary fiber (1.8 grams) than white rice (0.4 grams). Brown rice also is rich in selenium, which can reduce a person’s risk of developing arthritis, certain cancers and heart disease.
Thursday, April 16, 2015
key contributors. While it is not possible to nutrients that drive toxins from the body; remove all of these burdens, a comprehensive 3. Promoting elimination through detox program will help you to eliminate the intestines, kidneys and skin; stored toxins and feed your body with the 4. Improving circulation of the blood healthy nutrients needed to improve your 5. Refueling the body. overall health. “Detoxification works because it addresses How does detoxification work? the needs of individual cells, the smallest units of human life,” says Peter Bennett, N.D., The liver is the primary organ responsible co-author of 7-Day Detox Miracle. for processing and ridding the body of harmful substances. Therefore the key role How do you know if you need to detoxify? of a healthy detox is to support the liver and Well, if you have any of the concerns listed improve it’s performance. It, in turn, will support other organs of the body including at the top of this page, do a detox. Have food the kidney, heart, lungs and brain. Inevitably cravings that you want to break - do a detox. If they all work together to create a healthy you are a serious athlete and want to optimize body. Although there are many “flavors” of your performance ,do a detox. Healthy and detox it is important to choose a program want to help keep it that way? Do detox. So, really just about everyone can benefit that is as comprehensive as possible. from a detox at least once a year ( we do Key things to consider are: 3 a year). That said, it is important to connect with your health care practitioner 1. Resting the organs through to determine whether a “spring cleaning” of brief or intermittent fasting which your body and mind right for you. allows the digestive system to rest ; 2. Stimulating the liver with gentle
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HEALTH & WELLNESS
PAGE 15
Why you should skip crunches (and what to do in their place) Abdominal crunches have long been a staple of many people’s workouts. Crunches have been credited with helping to reduce belly fat and sculpting the perfect midsection. But sit-ups and crunches have never been the optimal exercises for developing strong abdominals. Each exercise requires more strength from the front of the abdomen than the side oblique muscles. This can cause a strength imbalance that may lead to back problems down the road. According to research from San Diego State University, the traditional crunch is the least effective way to strengthen the rectus abdominus as well as the obliques. Many people do not adhere to proper form when doing crunches. Performing crunches in an unsafe manner may lead to more than a few sore muscles, as it’s easy to slip a disc in the spine or pull muscles that result in problems that may not show up immediately. Crunches also can reinforce bad habits that can result in poor posture.
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Crunches may be one way to sculpt impressive abs, but they may not be so effective at targeting the inner abdominal muscles that really lead to a strong core. It’s important to do exercises that also will target the transversus abdominus muscles, the innermost flat muscles of the abdomen. Several other exercises are more effective at working the core muscles without causing the back strain associated with crunches. Planks: Planks help stabilize the core and require more muscle activation in the obliques than traditional crunches. Practicing this position also can help lower the risk of lower back pain because it targets the abdominals while putting no pressure on the spine. Planks require no specialized equipment. To perform a plank, hold your body in a pushup position while resting on bent forearms. Hold your body in a straight line and pull in your stomach to create tension in the midsection. Keep the plank position for as long as possible. Vary the
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regular plank with side planks to target obliques. Leg raises: Leg raises isolate various ab muscles. You can raise legs only a few inches off the ground and hold or alternately lift the legs to a 90-degree angle and slowly lower. Experiment with different variations of leg raises, such as scissoring or rotating the feet, for even more resistance. Vertical crunches: Instead of lying on the floor to perform crunches, hang from your arms or hands on a pull-up bar to take pressure off of the spine. Get into the hanging position and then draw your knees up into the chest. Lower knees and repeat. An alternative is to lift the legs with legs extended instead of knees bent. Woodchoppers: This exercise puts your body in the same position it would be in if you were chopping wood with an ax. It can be performed using a cable machine or a medicine ball. Begin by holding the ball or cable handle up high and with both hands, then pull down to the opposite side of the body while rotating your torso and pivoting hips in the direction of the turn. Repeat a few times and then switch to the other side of the body. Dragon flags: A dragon flag is essentially a leg lift in reverse. Made popular by martial arts master Bruce Lee, dragon flags start with men and women lying on a bench or the floor where they can grab onto something near their heads. Keep your shoulders and back planted to the bench. Slowly lift your legs in the air and then lower back down. Dragon flags require time and conditioning to master but can effectively sculpt abdominal muscles.
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PAGE 16
HEALTH & WELLNESS
Thursday, April 16, 2015
Static stretches at the end of a workout can help lengthen muscles that may have tightened during strength training sessions.
How to improve flexibility
Many men and women become less flexible as they get older. That loss of flexibility can make performing everyday tasks more difficult while also increasing the risk of injury when working out. Fortunately, there are many steps men and women can take to improve their flexibility. Embrace dynamic stretching before a workout. Static stretching was once the rage, but research has indicated that static stretching is not as beneficial as people once thought. Static stretching is a blanket term used to
describe several techniques that stretch muscles while a body is at rest. When a person is performing a static stretch, he or she gradually lengthens the muscle until it reaches an elongated position, which is then held for 30 seconds or more. But recent research has indicated that static stretching is not as effective before a workout as dynamic stretching, which are stretching exercises done while a body is moving. Push-ups, squats and lunges are just a few examples of dynamic stretching techniques, and these exercises can warm up your body and prepare it for the workout to come. Reconfigure your workout. When you want to improve flexibility, it’s beneficial to examine your existing workout routine. Are you lifting as much weight as possible during your strength training workout but don’t really know why? If building muscle mass is not your goal, you can probably improve your flexibility by lifting less weight. Lifting less weight can be a great way to tone your muscles, and you won’t be sacrificing the benefits associated with strength training. Drink water. Properly hydrated muscles are more capable of responding to flexibility training than poorly hydrated muscles. Make an effort to drink more water
throughout the day, and bring your own water with you to the gym so you can stay hydrated during your workouts. Find ways to unwind. Your workout may not be the culprit behind your inflexibility. Stress can cause muscles to tighten, and it also increases your risk for a host of ailments, including heart disease and stroke. If your workout routine is already one that promotes flexibility but you are still dealing with tightness, then you might be falling victim to stress. If that’s the case, find time to alleviate that stress throughout the day, whether it’s taking a relaxing walk during your lunch break or embracing yoga at the end of a long day. Perform static stretches at the end of your workout. Static stretches may be ineffective and contribute to injury at the beginning of workout, but that does not mean they can’t help you improve flexibility once your workout is complete. Static stretches at the end of a workout can help you lengthen muscles that might have lost some of their flexibility during strength training. Men and women who can’t seem to improve their flexibility no matter what they do may benefit from working with a professional trainer or discussing their concerns with their physicians.
Thursday, April 16, 2015
Mistakes are often healthy
HEALTH & WELLNESS
when we learn from them Submitted by Fernbrook Family Center
A common conversation I have with children and parents is regarding electronic devices and social media. This is a subject that is relatively foreign to current parents since their own parents never had to set limits for cell phones or the Internet. The dangers, safeguards, and positive aspects of social media are all topics of conversation. Inherent in the developmental stage of being a pre-teen/teenager is the act of making poor decisions. Mistakes are often
healthy; when we learn from them. We all remember making those poor decisions at that age. However, the consequences occurred within our family and community. Now, with the addition of U-Tube, Facebook, and other social media venues, these poor decisions can be instantaneously viewed by potentially the entire world. The consequences can be devastating, especially to a pre-teen who is already experiencing a shaken self-esteem. So what can parents do? First, talk to your child. Open, honest communica-
tion is key to developing positive relationships. Inform the child of the dangers that exist. I often ask my clients: “Is the Internet public or private?” You would be surprised by the answer I receive. My response is, “EVERYTHING on the Internet is public.” Ask your child about what apps his or her friends are using and do not be afraid to ask other parents for help when learning about what is popular. Parents, make the rules for being on electronic devices clear and concrete. My recommendation is that together the family writes all rules down, along with the consequences for breaking the rules. Place the paper in an easily accessible location. Next, install monitoring software such as a key-logger. Key-loggers give parents a copy of each keystroke made on the electronic device. The child should be informed that monitoring will occur for safety purposes. Discuss how any inappropriate posting, pictures, or texting will result in specific consequences. Address that if the child “hacks” the monitoring software, a consequence will also occur.
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Set clear time-limits for use of electronic devices. Many activities such as social media and texting can be addicting. Teach the child what appropriate time-limits are for such activities. When the child breaks established rules (which the child will since this is how learning occurs), be consistent with the consequences. An appropriate consequence is taking the device away for a predetermined amount of time. Allow the child to have the device back when the time is complete. “Practice makes perfect” as the saying goes. This is a world that is consumed with the Internet and social media. Social media is now commonly used to seek employment, develop communication with specialists, and stay connected to friends, which are all positive things. Keep in mind when used correctly, social media is a helpful tool that can contribute to success. However, there are dangers. The best defense is to actively teach the child how to appropriately use the tools available, which will result in building trust and the ability to navigate a system that is integrated into our culture.
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HEALTH & WELLNESS
Myofacial release and massage
How does it work and what is it? By Greg Schroeder, MPT Owatonna Physical Therapy
Myofascial release and massage is generally a very mild and gentle form of stretching that has a profound effect upon body tissues. Fascia is a very densely woven tissue system of the body, which covers and penetrates every muscle, bone, nerve, artery and vein as well as all of our internal organs including the heart, lungs, brain and spinal cord. It is actually one structure that exists from head to foot without interruption. Fascia is composed of two types of fibers:
A) collagenous fibers that are very tough and have little flexibility, B) elastic fibers that are stretchable. Fascia is more dense in some areas than others. When we experience Greg Schroeder, MPT physical trauma or inflammation, the fascia loses its pliability. It becomes tight, restricted and a source of tension to the rest of the body. Muscle tissue responds to a relatively firm stretch, but this is not the case with fascia. The collagenous
Some side effects of obesity may surprise you According to the Centers for Disease Control and Prevention, nearly 40 percent of the United States population is now considered obese, while an additional 34 percent are considered overweight. In Canada, 25 percent of the population is classified as obese and 41 percent are overweight. These figures illustrate a potentially grave future for Canadians and Americans alike, as the consequences of being overweight or obese include diabetes, heart disease and even death. Obesity can have a very real and lasting impact on individuals and future generations. Here are some health effects that can be the result of carrying around too much weight.
Overweight or obese people have a greater chance of developing high blood pressure. Blood pressure is the force of blood pushing against the walls of the arteries while the heart pumps blood. High blood pressure can weaken the heart over time, causing it to work less efficiently, and may lead to aneurysm, heart failure or stroke.
Infertility As with cancer, the potential correlation between obesity and infertility requires further study. But there is some evidence that points to obesity as a contributing factor to infertility. Overweight women tend to have a harder time getting pregnant, and some researchers feel that is because fatty Cancer tissue may cause hormonal changes that impact The National Cancer Institute says each year conception. thousands of new cases of cancer in men and women can be linked to obesity. Some researchers Type 2 diabetes feel that excess fat cells increase hormonal activity, When a person has type 2 diabetes, his or her which can lead to tumor growth. body cannot use insulin properly. Over time, the body cannot make enough insulin to regulate High blood pressure blood sugar level. About 80 to 90 percent of people
Thursday, April 16, 2015
fibers of fascia are extremely tough in resistance to stretch. It is estimated that fascia has a tensile strength of as much as 2,000 lbs per square inch. However, it has been shown that under a small amount of pressure applied by a therapist’s hand, fascia will soften and begin to release when the pressure is sustained over time. Myofascial Release is a whole body approach to treatment. Since the fascia is an interconnected system, it is common that you may experience symptoms in other areas of the body that may at first seem to be unrelated to your primary injury. An example would be a person with chronic low back pain. Although the low back is primarily involved, someone may also have significant discomfort in the neck. This may be due to the gradual tightening of the muscles and fascia that extend from the sacrum (low back) to the cranial base, eventually creating neck, head pain and headaches. Often times, resolution of low back pain may require release of the fascia of both the head and neck. What happens during a myofascial
release treatment and massage? The physical therapist palpates the problem area to determine how widespread the tightening is. Next, tissues are stretched gently along the direction of the line of the muscle fibers until a resistance to further stretch is felt. This stretch position is held until the soft tissues are felt to relax. The relaxation is due to the “softening” or “letting go” of the fascia tissues. Then the muscle is stretched further to take up the slack position. The process is repeated until the tissues are in a fully elongated position or until no further stretching can be tolerated. Physical therapists are uniquely qualified to treat soft tissue injuries. Experience and education has taught me how to “see under the skin with my fingers.” Myofascial release and massage is a very powerful technique that allows me to treat soft tissue dysfunction that does not respond to other methods. Myofascial release is used to treat soft tissue injuries in all parts of the body. Did you know it is also quite effective in treating pain such as found in TMJ dyfunction?
who are obese also have type 2 diabetes, and it’s believed that being overweight places extra stress on the body’s ability to maintain proper glucose levels in the blood, creating a greater need for insulin. This can create a vicious cycle, as insulin use itself can lead to weight gain.
women are at a greater risk of having a preterm delivery. Too much fat can weaken uterine and cervical membranes. Trouble sleeping Obese and overweight people can have problems sleeping, says the American Sleep Foundation. Obesity can be linked to sleep apnea, a condition in which a person gasps for air or momentarily stops breathing while asleep. This condition can result in frequent interruptions in sleep and an overall poor quality of sleep.
Osteoarthritis Overweight individuals frequently develop pain in the joints of their knees, hips and lower backs. The condition occurs as tissue that protects the joints wears away. Extra weight also can wreak havoc on the feet that are forced to bear those extra Obesity and overweight can contribute to many pounds. health problems, some of which may come as a surprise to men and women who are carrying exPremature birth A study published in the Journal of the Ameri- tra weight. can Medical Association found that overweight
Thursday, April 16, 2015
HEALTH & WELLNESS
Simple ways
PAGE 19
to maintain your mental acuity
Many people know that a combination of a healthy diet and routine exercise is the best way to maintain their physical health. But what about mental well-being? Memory lapses are often assumed to be an accepted side effect of aging, but such an assumption is incorrect, as there are many steps men and women can take to maintain their mental acuity well into their golden years.
Find time for cardiovascular exercise. Cardiovascular exercise can help men and women maintain healthy weights and reduce their risk for potentially deadly ailments like diabetes and heart disease. But cardiovascular exercise also can boost brain power. Cardiovascular exercise pumps oxygen-rich blood to the brain, and that blood contains glucose that can fuel brain cells. Cardiovascular exercise also strengthens blood vessels, which can help prevent potentially devastating diseases, such as stroke, that can have a lasting and negative impact on cognitive function. Find time for friends and family. Many people need no reason to socialize, but those that do can now cite boosting brain function as a great reason to get together with family and friends. Routine socialization can keep a brain sharp by reducing its levels of cortisol, a potentially destructive hormone brought on by stress. Researchers also believe that routine interaction with other people stimulates structures in the brain’s frontal lobe that are likely responsible for planning, decision making and response control. Squeeze in a nap every so often. Naps can have a reenergiz-
Can beer boost brain power! There is newfound reason to indulge in a pint or two of your favorite beer, and it’s not just to catch up and share a few laughs with friends. New research has shown that a chemical compound in beer may be able to improve cognitive function. The beverage once thought to obliterate brain cells when consumed in abundance may actually have the opposite effect and boost brain power. No one should run out an start imbibing just yet, however. The study that ran in Behavioral Brain Research in October 2014 was preliminary and only conducted on lab mice. During the study, scientists discovered that xanthohumol, a type of flavonoid found
in beer, seemed to improve brain function in the young mice given xanthohumol doses. The cognitive flexibility of the mice was tested with a specially designed maze, and younger mice showed signs of intellectual improvement. Older mice showed no improvements. Researchers believe xanthohumol and other flavonoids, such as those found in red wine, blueberries and dark chocolate, may play a role in helping a person form memories. The mice were given very high doses of the flavonoid. A person would have to drink roughly 2,000 liters of beer a day to equal what the mice consumed to
ing effect on men and women, but a study from German researchers also found that naps also can improve memory. In the study, researchers divided participants into three groups: people who would stay awake for 60 minutes; people who would sleep for six minutes; and people who would sleep for 30 to 45 minutes. After the hour was up, participants were given a word recall test, and those who slept performed better on the test than those who hadn’t. But the development that was perhaps most interesting was that those who slept for just six minutes performed just as well on the test as those who slept for far longer, leading researchers to suggest that men and women need not take long naps to improve their memories. Include fish in your diet. A study from researchers at Chicago’s Rush University Medical Center found that people who eat fish once per week have a 60 percent lower risk of developing Alzheimer’s disease than those who do not include fish in their weekly diets. Researchers credit this lower risk to DHA, an omega-3 fatty acid that is found in both the brain and in fish such as salmon and tuna.
show improvement. However, should a supplement hit the market down the road, it may just be possible for men and women to consume a potentially beneficial amount of xanthohumol without bellying up at the bar. One of the goals of the xanthohumol study was to examine its potential efficacy at treating age-related deficits in memory. Xanthohumol also may benefit those with metabolic syndrome, a condition associated with obesity and high blood pressure, as it can speed metabolism and reduce fatty acids in the liver. Flavonoids are plant compounds that often provide plants with their color. Scientists have attributed many health benefits to flavonoids in foods and plants and have even suggested flavonoids can help in the fight against cancer and heart disease. Xanthohumol is rare and is most often A chemical component in beer hops has found in the hops commonly used to make been shown to improve brain function in lab beer. mice. It may one day help with age-relative While doctors and researchers do not cognitive decline. suggest running out and consuming a few six packs right now in the goal of improving brain function and cramming for that next from beer hops to slow down age-related test, xanthohumol may one day be harvested memory deficits.
PAGE 20
HEALTH & WELLNESS
Thursday, April 16, 2015
Permanent Cosmetics
recommended to have it re enhanced with color in 1-5 years. Recovery and Healing time? This varies from person to person, usually within days. Typically there is minimal to no bleeding and swelling is minimal and relieved with a cool pack. Written aftercare instructions and ointment is provided. Cost? Most common procedures range from $200 - 350. This includes a touch up following the healing of the first application. More extensive procedures may be charged per hour. For further pricing, information and before and after photos go to: www.PermanentCosmeticsbyAnnette. blurred, along with watery eyes, medical com or see me on FB. conditions that cause hands to shake. Permanent Makeup is also great for the Annette Snyder has been applying Permanent Cosmetics busy working women, physically active, for over 23 years. She was trained and certified in for gals who enjoy being in the water, Denver Colorado in 1992 and then began the journey those that like to wake up with a fresh, of applying Permanent Cosmetics in her salon in Canon natural look....most of all it is convenient! City Colorado. After living in Colorado for 29 years Annette Snyder What is Permanent Makeup? It with her husband Jim they decided to return to their is a process using hypoallergenic home town area and settled in Waterville, MN. Annette cosmetic pigment that is placed under the dermal layer opened an office in her home in Waterville and has of the skin using a single use, individual, disposable, been applying Permanent Makeup since July of 2012. sterile needle. The area to be treated is well numbed Annette will put you at ease from the moment you with an anesthetic to make it very comfortable. schedule an appointment to the time you leave her licensed, Is it really permanent? Color will fade over time. Natural insured, professional office at 410 Main St E Waterville, elements, anti-aging creams, sun exposure, sweating, MN 56096. 719-429-1966. Most of Annette’s clients see tanning beds and just the age of permanent makeup will her because of a referral from a friend or relative, word of fade in time. Depending on the procedure and area, it is mouth is the best advertisement! “You will love it”!
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“The best money I ever spent!” is what Annette Snyder hears often about Permanent Cosmetic Tattooing. Eyebrows can be created with hair like strokes that frames your face, eye defining eyeliner that makes your eyes POP, lip color and lip liner adds color and defines the lip boarder that disappears with age and post mastectomy/cancer areola recreation and can be permanently applied to the skin by a comfortable form of tattooing. Perfectly in place, it relieves women of the time consuming job of putting on their makeup every day. Permanent Cosmetics is perfect for women who have allergies, poor eyesight, Alopecia sufferers or disabilities that keeps them from smoothly applying their makeup. As we age applying makeup can become more difficult. The skin loses its elasticity making it hard to draw on smooth lines, vision becomes
Understanding COPD Chronic obstructive pulmonary disease, commonly referred to as COPD, is an umbrella term for several lung diseases that make it difficult to breathe. The two main forms of COPD include chronic bronchitis and emphysema. Doctors now classify anyone who has emphysema or chronic bronchitis as having COPD. COPD can cause coughing with large amounts of mucus, wheezing, shortness of breath, chest tightness, and degradation of the lungs. People who have COPD may find it difficult to engage in daily activities without becoming breathless. Symptoms may be quite similar to asthma but with an entirely different cause. People who suffer from COPD are typically smokers or those who used to smoke. Longterm exposure to other lung irritants, such as dust or air pollution, also can contribute to COPD. COPD is a common illness among the elderly who experienced long-term exposure to either cigarette smoke or other noxious
particles from fuels, chemicals and occupational dusts before more stringent environmental regulations were implemented. The Mayo Clinic says about 1 percent of people with COPD have the disease due to a genetic disorder that causes low levels of a protein called alpha-1-antitrypsin, or AAt. AAt is made in the liver and secreted into the bloodstream to help protect the lungs. In healthy lungs, air travels through the trachea, or windpipe, into tubes known as bronchia that connect to the lungs. These bronchial tubes end in large bunches of air sacs, called alveoli. Small capillaries run through the walls of the alveoli to help with the exchange of oxygen and carbon dioxide in the body. When someone has COPD, the airways and alveoli lose their elastic quality and many air sacs may be destroyed. In addition, the walls of the bronchial tubes can become thick, inflamed and filled with mucus, prohibiting the flow of air. As a result, less oxygen is breathed into the body and passed into the bloodstream to fuel the body’s needs. Lack of oxy-
gen can lead to blueness of the lips and fingernail beds, fatigue and reduced mental acuity. No treatment currently exists to reverse damage to the lungs or other components of the respiratory system. The majority of COPD therapies are designed to mitigate symptoms and make breathing easier. These include inhaled medications or pills taken orally. Many people with COPD may need to take medicines known as controller medications every day. In the event of a breathing attack, rescue inhalers also may be prescribed. The COPD Foundation says other therapies also may help patients cope with COPD. Oxygen therapy can reduce strain on the heart and prevent the negative side effects of decreasing
blood-oxygen levels. Learning certain breathing techniques, including abdominal and pursed-lips breathing, can reduce anxiety levels and prevent hyperventilation, which typically compounds breathing problems. People with COPD also should improve the air quality in their homes. Allergens and air irritants can make breathing more difficult or lead to acute attacks. Install an air filtration system to keep a home clean. Above all, quitting smoking is the most effective way to combat COPD, and smokers should speak with their physicians about smoking cessation programs and medications.
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Thursday, April 16, 2015
HEALTH & WELLNESS
Immunizations important for adults, too
New parents can easily become overwhelmed by the number of pediatrician visits their children need. By the time a child celebrates his or her fifth birthday, he or she has seemingly been administered dozens of immunizations. But even though people get the majority of their vaccinations while they are very young, that does not necessarily mean they can’t still benefit from immunizations later in life. The Centers for Disease Control and Prevention notes that humans never outgrow their need for vaccinations. Although certain vaccinations may no longer be necessary, others may be necessary into adulthood. Certain vaccinations, which can safeguard individuals from long-term illness, hospitalization and even death, are now recommended for all adults. The following are some of the immunizations you may need as you age. Influenza According to the CDC, roughly 226,000 people are hospitalized in the United States due to influenza, while thousands more die from the flu and its complications. Flu vaccines
protect against various strains of the flu virus, and the vaccine is recommended for just about everyone between the ages of six months and older, including middle-aged adults. People age two and older are now advised to get the nasal mist version of the vaccination. However, adults age 50 and older should not get the mist. Individuals who are severely immunocompromised, not feeling well or those who have an allergy to eggs should speak to their doctors before getting a flu vaccination.
medical conditions that weaken the immune system or those who take immunosuppressive drugs also may benefit from the shingles vaccine. Pertussis (whooping cough) The CDC estimates that there are between one and three million pertussis cases in the United States each year. All adults between the ages of 19 and 64 need a one-time whooping cough booster vaccine, particularly if they will be in close contact with infants younger than 12 months. Adults are the most common source of pertussis infection in infants. Whooping cough for adults can last for several weeks or even months, causing unnecessary discomfort and leaving sufferers gasping for breath.
Pneumococcal disease Pneumococcal disease is an illness caused by bacteria that can spread from the nose and throat to the ears or sinuses. If the bacteria spreads to other areas of the body, like the lungs, it can cause pneumonia. Pneumococcal disease also can cause meningitis if it affects the spinal column. Adults 65 and older HPV need one dose of the pneumococcal conjugate vaccine followed Human papillomavirus, or HPV, is a common virus spread by the pneumococcal polysaccharide vaccine. mostly through sexual contact. Few may know they have the disease, as it rarely produces symptoms. However, certain types Shingles of HPV can cause cervical cancer, genital warts and cancers of Shingles is caused by the varicella zoster virus, the same vi- the penis, anus and throat. The HPV vaccine is recommended rus that causes chickenpox. Individuals who have had chicken- for both males and females between the ages of 17 and 50. pox are at risk for developing shingles later in life. The virus can Vaccinations are not just for kids. Adults should discuss cause a painful skin rash and blisters. Other symptoms include their immunization records with their physicians to determine chills, pain, fever, and even loss of vision. Because shingles most which vaccinations they need to maintain optimal health. often occurs in people age 50 and older, the shingles vaccine is recommended for those in this age bracket. People who have
Stop colds before they start The stuffy nose, aches and pains that often accompany the common cold can leave sufferers feeling miserable for a week or more. Cold season seems 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 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 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 keep colds and
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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. 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. 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 these areas of the body. A combination
of frequent handwashing and avoiding touching your face can keep colds at bay. 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. 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 spreading the virus. Rest and fuel your 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.
PAGE 22
HEALTH & WELLNESS
Short-term rehabilitation: Who needs it? Submitted by Koda Living Community
The term “short-term rehab” refers to specialized transitional care provided after hospitalization and before the individual is able to resume living independently. Short-term rehab might follow hospitalization for major surgery, significant injury or emergency trauma, or it might be required after a life-threatening injury or illness such as a stroke. Koda Living Community offers comprehensive rehabilitation along with continuing medical assistance, help with daily living tasks, emotional and psychological support— all in the interest of recovering independence. Short-term rehabilitation is usually delivered in a skilled nursing setting like Koda Living Community. And as you heal, our staff actively encourage your return to
strength and independence. Effective physical, occupation and speech rehabilitation therapy helps a person function again with little or no assistance – to move confidently, communicate effectively and self-manage dressing, eating and personal hygiene. When is short-term rehab needed? Physicians prescribe short-term rehab when they deem it necessary to a patient’s successful recovery. Hospitalization for any of the following medical conditions is likely to result in a physician recommending short-term rehab: •
Life-threatening injury or illness
•
Major surgery
•
Significant injury or emergency trauma
Thursday, April 16, 2015
Using a comprehensive whole-person focused plan to map out the recovery, the length of short-term rehab is likely to be measured in weeks, not months. Pain management, rehabilitation and coping with emotional stress all figure prominently in the individual’s progress toward goals of self-determination and independence. Older adults often do not recover as quickly or thoroughly after any of these conditions. A 2003 study concludes that “clinicians must closely monitor the functional status of their older patients, especially the more elderly ones.” Many of the seniors in the study were less able to “care for themselves after being in the hospital than before the illness that caused their hospitalization.” Short-term rehab can help increase independence, mobility and strength after a hospital stay. Consult your physician about the need for short-term rehabilitation.
so much after a re-roofing project that I decided to get a professional medical opinion. An x-ray confirmed what was suspected – a major rotator cuff tear that was unlikely heal on its own.” Vandergon had surgery received orders for therapy. “At the time I was working at a Benedictine Health System facility located in Eveleth, Minnesota, so it made good sense have therapy there,” Vandergon explained. “It was an interesting learning experience. Then, to make it more interesting, a job change landed me in Owatonna half way through the treatment period.” “Being the inquisitive type I decided to complete the therapy at Courage Kenny Center just down the hall from my new office at Koda,” he added. “Comparing the two organizations I discovered the services to be nearly identical. My positive outcome speaks well for both organizations which provide therapy services on the Owatonna Health Care campus. The golf course is calling!” Who can benefit from short-term rehab? For more information on the services offered at Koda Living Community, call us at “I did!” said Dave Vandergon, admin- 507.444.4200 or go to www.kodalivingcomistrator/CEO, Koda Living Community. munity.org. “Last fall my shoulder was bothering me
Park Place Senior Living 125 Park Street, Owatonna • 507-451-0808
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Insurance • Providing Physical, Occupational, and Speech Therapies members can receive • Outpatient and Home Health Rehabilitation a $20 a month credit
1010 Hoffman Drive Owatonnawww.kodalivingcommunity.org • 507-451-0144
Thursday, April 16, 2015
HEALTH & WELLNESS
How to avoid Travel can injury during these popular workouts
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enhance or promote healing and wellness By Kari Dyngeland Manager at Travel Headquarters
The risk of suffering an injury while exercising will never disappear entirely. Even the most seasoned athletes suffer setbacks from time to time, and even the most popular exercises are not completely risk-averse. With that in mind, the following are some favorite exercises and how to avoid injury when performing them. Jogging: Joggers should get adequate rest between running sessions and wear comfortable, well-fitting shoes when jogging. Avoid loose shoes so your feet don’t develop blisters, and ice your knees after each workout to facilitate their recovery. Knee and foot problems tend to plague many joggers, so it’s important that joggers take steps to reduce injury rather than telling themselves to push through the pain. Circuit training: Circuit training is popular because it allows time-pressed men and women to workout several areas of their bodies in relatively little time. When done correctly, circuit training is an efficient way to enhance cardiovascular fitness and muscle endurance. Circuit training participants do not typically do as many repetitions when working their muscles as they might when working out one muscle group at a time, and that leads many to lift extra weight. That can cause damage to the shoulders or other areas
of the body that are engaged as part of strength training. Such injuries can be avoided by adding rest to a circuit training routine and taking more time between exercises. This may run counter to the point of such a routine, but it’s well worth avoiding injury. Yoga: Yoga is an increasingly popular exercise that can improve flexibility and overall strength. But some yoga participants have suffered wrist injuries, pulled muscles and hip problems as a result of their yoga routines. Such injuries can be easily avoided by reinforcing your wrists with supports and not overdoing it when you feel your muscles are tight before or during a workout. If your instructor tries to push your body into a position you’re uncomfortable in, speak up and say you want to avoid that position. Weightlifting: Weightlifting injuries are often the result of overdoing it with weights or not adhering to proper form when lifting. When strength training, don’t go overboard with how much weight you are lifting. Start out with light weights and then gradually increase the weight until you reach a figure you are comfortable with. Before beginning a weightlifting regimen, consult with a trainer at the gym or read your equipment owner’s manual at home to ensure you are following the proper form for each exercise.
Everyone endures a stressful or life changing event at some time in their life, no one is immune. It could be the loss of a loved one, a job loss or change, a health crisis, a stressful home situation or a stressful job. I have found that one of the best ways to beat the stress in your life is to travel. You gain a new perspective, you take time for yourself to reflect and heal, and you come back with a new sense of peace, direction and you are more able to cope with what is going on in your life. Even a short break like a long weekend can be all thats needed, or if you have the time and finances, a longer trip is even more ideal. If its the loss of a loved one that you are trying to deal with, you might try a group tour with a friend to a destination that you have never been to before. That way you are not alone and have the social interaction with others, you are having meals together, sharing experiences together and building new friendships that
many times last long after the trip. It can be a healing time. If you are stressed out at work or with a stressful situation at home, a spa vacation is a good idea. This can take many forms, Kari Dyngeland all of the cruise lines have spas, so you could take a cruise, see new places, be waited on hand and foot all day for a week, and spend your days in the spa or out on deck relaxing. Many resorts also have top of the line spas, there are several in the U.S., but also in Mexico, the Caribbean and Europe. All offer tranquility and quiet along with spa treatments or wellness options such as special meal planning designed just for you. So the next time you feel like you just can’t seem to cope anymore, call Travel Headquarters or stop in, and we will help you explore your options.
Travel For Healing and Wellness
Celebrating 45 Years! 1970-2015
Escorted Group Tours • Cruises• Domestic and International Travel
143 West Bridge St., Owatonna, MN • 507-451-5005 www.travelheadquarters-owatonna.com • email: karid@travelheadquarters-owatonna.com
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HEALTH & WELLNESS
Thursday, April 16, 2015
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