Healthy Living Winter 2017

HEALTHYliving WINTER 2017

WASHINGTON DAILY NEWS

The fitness issue health Published by Washington Newsmedia, LLC

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fitness

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recreation

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WASHINGTON DAILY NEWS

HEALTHYliving

PUBLISHER

HEALTHYliving WASHINGTON DAILY NEWS

Ashley Vansant EDITORIAL

Vail Stewart Rumley Michael Prunka CONTRIBUTORS

Ericka Coats Griffin

A NEW, HEALTHIER YOU

DID YOU KNOW?: HEART DISEASE CAN AFFECT ANYONE

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ADVERTISING DIRECTOR

David Singleton MARKETING & SALES

Cecilia Prokos Spencer Stanley Amy Whitaker DISTRIBUTION

Sylvester Rogers

DIET AND EXCERCISE NEEDS CHANGE AS MEN AND WOMEN AGE

YOGA: A TIMELESS HEALTHY LIFESTYLE

ART DIRECTION

Jason Scott

PROTECT YOUR JOINTS AND PREVENT PAIN

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SENIORS AND EXERCISE: TIPS TO AVOID INJURIES, GET HEALTHY

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RECOGNIZE AND AVOID YOUTH SPORTS INJURIES

HEALTHYliving is published four times a year by Washington Newsmedia, LLC. Copyright 2016 Washington Newsmedia, LLC

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21 MEDICAL AND HEALTH DIRECTORY

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A new, healthier you

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The American Cancer Society recommends that women reduce breast cancer risk by decreasing lifetime weight gain by limiting calories, getting regular physical activity, and limiting or avoiding alcohol intake.

ERICKA COATS GRIFFIN, MD

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s you ring in the New Year, make taking care of yourself a priority. So many women devote themselves to family and friends at the expense of their own health. The New Year is the perfect time to renew your commitment to a healthy lifestyle.

Make getting a mammogram one of your New Year’s resolutions.

Did you have a mammogram last year? Do you regularly perform breast self-exams? Have you had a clinical exam by a health professional in the last year? If you can’t answer all of these questions, then the answer is no!

Breast experts agree beginning at age 40 women should have their first baseline mammogram, and annually thereafter. Mammograms save thousands of lives each year by detecting breast cancers early before they can be felt and thus increasing the likelihood of a better prognosis.

Make embracing a healthy, more active lifestyle another New Year’s resolution. More than 200,000 women will be diagnosed with breast cancer each year, making breast cancer the most common cancer among women. Most women have heard about the non-modifiable risk factors such as family history, having the first child after 30, early

menstruation and late menopause.

But too many women are unaware that most breast cancer diagnoses occur in women with no significant family history of breast cancer.

The good news is that incorporating a routine exercise program and eating a diet rich in vegetables, fruit, fish, poultry and low-fat dairy are easy ways of lowering your breast cancer risk.

The American Cancer Society recommends that women reduce breast cancer risk by decreasing lifetime weight gain by limiting calories, getting regular physical activity, and limiting or avoiding alcohol intake.

Ladies, let 2017 be the start of a new, healthier you. Contact Eastern Radiologists Breast Imaging Center at 252-752-5000 to schedule your screening mammogram today.

Ericka Coats Griffin, MD, is the director of the Breast Imaging Center at Eastern Radiologists, Inc.

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Did you know?

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eart disease can affect just about anyone. While it was once widely and mistakenly considered a man’s disease, since 1984, more women than men have died each year from heart disease.

According to the Harvard Medical School, heart disease is the leading

Heart disease cause of death in women over age 65, just as it’s the leading killer of men. Myths abound with regard to heart disease and heart attack risk.

One such myth that prevails is that a person who has heart disease should avoid all exercise. However, cardiologists advise that physical activity can help to strengthen the heart,

which will improve blood flow to the brain and internal organs. Those who want to exercise should speak with their doctors about which types of exercise are right for them. In the interim, begin with some low-intensity walking, as this is usually a safe, low-impact way to improve personal health.

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Diet and exercise needs change as men and women age

STAYING FIT: Each decade represents a change in metabolic process, so adjusting exercise and caloric intake are keys to staying fit, no matter your age.

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Consuming more fruits, vegetables and lean protein sources, including beans, and choosing whole grains over refined starchy foods can be the key.

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aintaining a healthy weight is important at any age.

But avoiding being overweight or obese can be particularly crucial for seniors, considering many illnesses are tied to body weight. Maintaining a healthy immune system also can require eating a balanced, nutritionally sound diet.

T he Geriatric Research, Education, and Clinical Center at Durham Medical Center in Virginia says people need to change how they eat for every decade they reach.

Caloric intake should be reduced because individuals are generally moving around less, have less muscle and their metabolic rates decline.

People who find that they are having trouble losing weight in their 50s and older may be basing weight-loss goals on calorie recommendations for younger people.

One challenging thing about eating less overall is supplementing with more nutrient-rich foods. Older bodies still require similar amounts of protein, vitamins and minerals as younger ones, but older men and women must balance that need with

their need to consume less calories.

Consuming more fruits, vegetables and lean protein sources, including beans, and choosing whole grains over refined starchy foods can be the key.

Watch what you drink, as well. Soft drinks and other sugary beverages may be packed with calories you don’t need. Choose unsweetened beverages and opt for water as much as possible. Protect yourself against dehydration, which can be harder to detect as you get older.

In addition to modifying food and beverage choices and reducing their calorie intake, seniors should continue to exercise. Healthy eating paired with moderate exercise remains one of the best combinations for healthy weight loss or weight maintenance. The goal is to consume fewer calories and expend more energy. While cardiovascular exercises can be a good way to get the heart pumping and stimulate your metabolic rate, as you age you should perform strength-training and weightbearing exercises as well. Muscle mass naturally diminishes with age, and according to the Mayo Clinic if

you avoid strength exercises you can eventually lose muscle and increase the percentage of fat in your body.

Strength training also helps you develop stronger bones, which can help prevent fractures. In addition, as you gain muscle, your body will begin to burn calories more efficiently, making your time in and out of the gym more productive.

Apart from diet and exercise, aging adults may need to consult with their doctors about nutritional supplements. Your body may produce less stomach acid as you get older, making it more difficult to absorb vitamins from food, including vitamin B12 and vitamin D. Aging skin is less able to transform sunlight into the vitamin, which can affect the body’s ability to absorb calcium. Deficiencies in vitamins D and B12 and calcium can result in a number of health conditions. Routine blood work can help pinpoint whether you are deficient in key nutrients.

The body’s nutritional and fitness needs change as a person ages.

Those uncertain about the lifestyle changes they will need to make should speak with their physicians.

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Yoga: A timeless healthy lifestyle

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BY MICHAEL PRUNKA

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riefly perusing social media can lead one to believe that yoga is mostly for younger people, but that’s not the case. Yoga can be beneficial to anyone, and especially helpful for senior citizens. If one doesn’t actively maintain or build muscle through resistance training, that muscle subsides with age.

Yoga is a growing option for senior citizens. It doesn’t require equipment and can be done anywhere. It helps build strength, which improves bone health and can combat arthritis. There are yoga exercises that can accommodate any one, regardless of his physical shape or capabilities.

“I see a lot of folks that are elderly have a lot of trouble just getting out of a chair,” said Dr. John Inzerillo of the Marion L. Shepard Cancer Center. “… If you can’t get out of a chair, I basically show them two simple exercises you can do.”

He describes an exercise focused on strengthening the quadriceps.

One sits on the edge of a chair, hyperextends the ankle and peacefully lifts the leg without sitting back.

Building strength is but one benefit of yoga. Another focus is

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improving balance. Elderly people are at a greater risk of being injured by falling. Yoga preaches finding the “middle path.” Instead of leaning one way or another, motions are balanced in the middle.

“It helps balance you, as far as your motions,” Inzerillo said. “As you get elderly, we worry about balance, in general, and falling. As your more mindful of what you’re doing, you’re going to have less of a chance of falling.”

In total, there are eight limbs of

yoga. Another that is especially pertinent for senior citizens — called pranayama — revolves around breathing.

“It helps you center yourself to bring you into the now,” Inzerillo said. “The thing about the breath is that it’s always there. Because it’s always there, you can bring your attention to it.”

There’s a relaxing component to breathing exercises. Inzerillo said to focus on the tension in the lungs — and the body — while inhaling.

As one exhales the breath, feel the tension being relieved.

It does more than just relax for senior citizens, too.

“It helps prevent atelectasis as you get older,” Inzerillo said. Atelectasis is the partial or complete collapse of a lung or a lobe of the lung. “If you don’t move as much, you don’t fully expand your lungs, so the bases of the lungs kind of collapse on each other. “… If you’re doing pranayama, you’re filling your lungs. You’re

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going to open up those little airways.”

There are plenty of other benefits that senior citizens can derive from yoga. One of the most alluring things about yoga is that it can work for anyone. One can explore different exercises, poses, breathing techniques, and more to find out what works.

Yoga can be done anywhere at any time. For those wishing to learn the ropes or do it with a group, the Grace Martin Harwell Senior Center

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offers two yoga classes. Chair yoga takes place on Monday and Friday mornings from 8:30 to 9:30 a.m.

Mat yoga takes place Tuesday’s from 5:45 to 7 p.m. Bob Hudson leads both classes.

“Everybody loves it. It’s an opportunity to get out of the house, socialize, and be able to do strength and mobility exercises,” said senior center supervisor Stephen Clayton. “… I’d say come out and try it. It’s an opportunity to make new friends, as well as kick start a New Year’s

resolution. It’s not an intimidating atmosphere. It’s a very laid back and welcoming atmosphere.”

The Shepard Cancer Foundation also sponsors a free yoga class Monday nights at Vidant Wellness Center for cancer patients, families and caregivers.

Yoga can help, no matter the ailment or fitness goal. For those interested in getting started, Inzerillo suggests going online to YogaJournal.com or checking out the various programs around town.

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Protect your joints and prevent pain

BOUYANCY: Swimming is a great workout that can alleviate pain and reduce stress on the joints.

oints play vital roles in the human body, forming the connections between bones and facilitating movement. Damage to the joints can be especially painful, and that damage may result from conditions such as osteoarthritis or gout.

While not all joint pain is debilitating, the discomfort of joint pain is such that it’s wise for adults to take steps to protect their joints

with the hope of preventing joint pain down the road. Recognizing that joint pain can negatively affect quality of life, the Arthritis Foundation offers the following joint protection tips to men and women. ➤➤ Forgo fashion with regard to footwear. When women choose their footwear, fashion should not be their top priority. According to the Arthritis Foundation, three-inch heels stress the feet seven times more than one-inch

heels and heels put additional stress on knees, possibly increasing women’s risk for osteoarthritis. Though heels may be fashionable, the risk of developing joint pain is not worth making the fashion statement. ➤➤ Get some green in your diet. A healthy diet pays numerous dividends, but many may not know that a healthy diet can help prevent joint pain. Green vegetables such as spinach, broccoli, kale and parsley are high in calcium and

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While not all joint pain is debilitating, the discomfort of joint pain is such that it’s wise for adults to take steps to protect their joints with the hope of preventing joint pain down the road.

can reduce age-related bone loss while also slowing cartilage destruction. ➤➤ Shed those extra pounds. If you start including more healthy vegetables in your diet, you might just start to lose a little weight as well. Such weight loss also can help your joints, as the AF notes that every extra pound a person gains puts four times the stress on his or her knees. The AF also notes that research has shown that losing as little as 11 pounds can reduce a person’s risk of osteoarthritis of the knee by 50 percent. ➤➤ Hit the pool. Swimming is a great full-body workout and can be especially helpful to the joints. The buoyancy of water supports the body’s weight, reducing stress on the joints and minimizing pain as a result. If possible, swimmers already experiencing pain should swim in heated pools, which can help relieve pain. While you can still benefit from swimming in pools with colder temperatures, cold water may not soothe the joints like warm water can. ➤➤ Take breaks at work. Many people develop joint pain thanks to their jobs. If you spend all day sitting at a desk or standing on your feet, try to find a greater balance between the two. Joints can grow stiff from sitting all day, while standing throughout your work day can stress the joints.

Take a short break every 30 minutes to stand up and walk around if you spend most of your day at a desk. If you stand a lot at your job, stop to sit down for a few minutes once every half hour.

Joint pain and aging do not have to go hand in hand.

More information about joint paint is available at www. arthritis.org.

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Seniors and exercise: Tips to avoid injuries, get healthy

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Seniors who want to embrace a healthier way of life and get more physically active should first consult with their physicians before beginning an exercise regimen.

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xercise is an important component of a healthy lifestyle. Daily exercise can improve mood, promote an active lifestyle and reduce a person’s risk for a host of ailments, including diabetes and heart disease.

Despite the importance of exercise, many people live sedentary lifestyles into their golden years. Seniors who want to embrace a healthier way of life and get more physically active should first consult with their physicians before beginning an exercise regimen.

Certain medications may limit just how far seniors can push themselves, while preexisting conditions may make specific types of exercise off limits.

After discussing their limitations with their physicians and developing a safe exercise routine, seniors can heed the following tips to avoid injury but still get healthy. ➤➤ Pick a partner. Whether it’s a spouse or a friend who is physically

active or wants to be, try exercising with a partner, at least initially. Doing so can provide the motivation you need and partners can serve as safety nets should you need assistance completing an exercise or suffer an injury and require medical attention.

Personal trainers can serve as your partner, and many g yms offer discounts to seniors on personal training services. ➤➤ Start slowly. Seniors who have not been physically active for some time should take a gradual approach to exercise. Instead of heading right for the treadmill, exercise bike or elliptical machine, start walking every day. When it rains, find a treadmill you can walk on.

The American Academy of Orthopaedic Surgeons recommends seniors begin by determining how many steps they can take in a day and then gradually working toward 10,000 to 15,000 steps per day. Utilize step counting apps on your smartphone to track your progress.

Apply the same slow approach to strength training exercises, lifting only very light weights at first before gradually increasing weight as your body acclimates to the exercises. ➤➤ Stretch. Bodies that have been inactive for lengthy periods of time are inflexible, and lack of flexibility increases your risk for injury. The AAOS recommends that seniors war m up their bodies before stretching with five to 10 minutes of low-intensity activity such as walking.

Then stretch gently, remembering to relax and breathe during each stretch. ➤➤ Switch things up. When strength training, do not work the same muscle group two days in a row. Muscles need time to recover. If you prefer circuit strength training where you exercise various muscle groups in one day, do not strength train on back-toback days, leaving at least one day in between strength training sessions so muscles have ample time to recover.

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Recognize and avoid youth sports injuries

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hildren benefit in various ways from their involvement in youth sports. Being part of a team fosters feelings of belonging, inspires collaborative play and strategy and can be an excellent form of exercise. Still, despite the benefits, parents often worry about the injury risk their children face on the playing fields.

Those fears are justified. A Safe Kids Worldwide survey of emergency room visits found that a young athlete visits a hospital emergency room for a sports-related injury more than a million times a year, or about every 25 seconds. The Centers for Disease Control and Prevention says more than 2.6 million children 0 to 19 years old are treated in the emergency department each year for sports- and recreation-related injuries.

Some of the more common injuries young children face have to do with the skeletal and muscular systems of the body. The American Academy of Orthopaedic Surgeons stresses that children’s bones, muscles, tendons, and ligaments are still growing, making them more susceptible to injury.

Fortunately, with some education, many youth-sport injuries can be prevented.

Sprains and strains Sprains are injuries to ligaments, or the bands of tough, fibrous tissue that

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connect two or more bones at a joint.

Strains impact a muscle or a tendon, which connects muscles to bones.

Clinical research has linked acute strains and sprains to improper warmup before sports, fatigue and previous injuries. Preparticipation conditioning and stretching can help reduce the risk of injury.

Periostitis Periostitis is commonly known as “shin splints.” This is an overuse injury that occurs in athletes who are engaged in activities that involve rapid deceleration. Periostitis causes inflammation of the band of tissue that surrounds bones known as the periosteum, and typically affects people who repetitively jump, run or lift heavy weights.

To head off potential pain in the shins, young athletes can gradually build up their tolerance for physical activity. Supportive shoes or orthotic inserts may also help. Incorporating cross-training into a regimen also can work.

Repetitive use activities Swimmers, tennis players, pitchers, and quarterbacks may experience something called a repetitive use injury. This is pain in an area of the body that is used over and over again. Inflammation of muscles and tendons may appear, but repetitive

use injuries also may result in stress fractures, which the National Institute of Arthritis and Musculoskeletal and Skin Diseases defines as hairline fractures in bones that are subjected to repeated stress.

Rest between exercises can help alleviate these types of injuries.

Ice, compression, elevation and immobilization may be used if pain is persistent.

Growth plate injuries Kids Health says growth plates are the areas of growing tissue near the ends of the long bones in the legs and arms in children and adolescents. A growth plate produces new bone tissue. If the growth plate is injured, it cannot do its job properly. That may contribute to deformed bones, shorter limbs or arthritis. Growth plate injuries most often result from falling or twisting.

While there’s no surefire way to prevent growth plate injuries, getting proper and immediate care after an injury can help prevent future problems. An orthopedic surgeon has the expertise to diagnose and treat these injuries.

Youth sports injuries are common but preventable. Warming up, being in good physical shape and not overtaxing a growing body can help kids avoid pain and impairment.

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Kyle Harner, MD

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Helen Harmon, MD Robert Oglesby, MD

Make sure your year is happy.

2017 630 E 11th St, Washington | 252.946.2137 | easternrad.com

Getting a mammogram may not be how you’d chose to celebrate a new year, but consider this: breast cancer is the second leading cause of cancer death in American women. It’s also one of the most treatable cancers when caught early. Annual mammograms are the only screening method proven to reduce cancer deaths. So schedule your 2017 mammogram, and make sure all of the women in your life do the same.

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Medical and Health Directory

arthritis Carolina Arthritis Center A single specialty practice offering individualized care for arthritis patients.

2355 Hemby Lane, Greenville

252-321-8474

www.carolina-arthritis.com

Family medicine Vidant Family Medicine–Aurora 151 3rd Street, Aurora

252-322-4021

www.VidantHealth.com

Vidant Multispecialty Clinic - Belhaven & 24/7 Care 598 W. Old County Road, Belhaven

252-943-0600

www.VidantHealth.com/Belhaven

Vidant Family Medicine–Chocowinity 740 Bragaw Lane, Chocowinity

cardioloGy Vidant Cardiology

608 E. 12th Street, Washington

252-758-3211

www.VidantHealth.com

252-946-9562

www.VidantHealth.com

Vidant Family Medicine– Washington 501 West 15th Street, Washington

252-975-2667

www.VidantHealth.com

GastroenteroloGy endocrinoloGy

Vidant Gastroenterology-Washington 608 East 12th Street, Washington

Vidant Endocrinology

252-946-1573

www.VidantHealth.com

2460 Emerald Place, Greenville, NC

252-830-2021

www.VidantHealth.com

home health & hospice

eye care Gentiva Home Health

1638 Carolina Ave., Washington, NC

252-946-7145

Eye Care Center 1100 W. 15th Street, Washington

252-975-8040

Great healthcare has come home®

Vidant Home Health and Hospice 1211 Highland Drive, Washington

1-252-847-2000

www.VidantHealth.com

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hospITals Vidant Beaufort Hospital-Washington 628 East 12th Street, Washington

252-975-4100

www.VidantHealth.com

INsuraNce Farm Bureau Insurance Get Real Auto • Home • Life • Health 601 Hackney Ave., Washington

252-946-0169

Eastern Radiologists Breast Imaging Center 2101 W. Arlington Blvd., Suite 100 Greenville, NC 27834 252-752-5000 easternrad.com M-F 8 am-5 pm Late Hrs Tues. until 7 pm Experienced Fellowship Trained Breast Imagers Offering Hologic 3D Mammography ™, 3D™ Breast Biopsy, Breast Ultrasound and MRI

www.ncfbins.com

Vidant Women’s Care-Washington

INTerNal MedIcINe Vidant Internal Medicine-Washington

1204 Brown Street, Washington

252-974-9204 or 252-946-6544 www.VidantHealth.com Now scheduling 3D Mammography

1380 Cowell Farm Road, Washington

252-946-2101

www.VidantHealth.com

Massage Therapy Market Street Massage

MaMMography

Angie Shiflett

Massage Therapist LMBT 07151 141 N. Market St., Washington

252-946-8989

Dr. Bruce Schroeder & Associates

990 Johns Hopkins Drive, Greenville, NC 27834 3D Mammography ~ Breast Ultrasound ~ Breast Biopsy

252-565-8951

www.CBISpecialists.com

Now available to interpret 3D mammograms at Vidant Washington Women’s Care

Neurosurgery Vidant Neurosurgery - Greenville 2325 Stantonsburg Road, Greenville, NC

252-847-1550

www.VidantHealth.com

NursINg & rehabIlITaTIoN Eastern Radiologists Washington 630 E. 11th Street, Washington, NC 27889 252-946-2137 easternrad.com

M-F 8 am-5 pm Mammography Available at 7:30 am No Referral Needed for Screening Mammogram with 3D Images

Rivertrace Nursing & Rehabilitation Center

Joyful Healing. Physical, Occupational & Speech Therapy Offered 7 days a week. Specialized Wound Treatment.

250 Lovers Lane, Washington 252-975-1636

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onCology Marion L. Shepard Cancer Center 1209 Brown Street, Washington

252-975-4308

www.VidantHealth.com

orthoPediCs

rheUmatology Vidant Rheumatology-Washington 628 East 12th Street, Washington

252-948-4990

www.VidantHealth.com

Vidant Orthopedics-Washington 1207 Highland Drive, Washington

252-946-6513

sUrgery

www.VidantHealth.com

orthotiCs East Carolina Orthotics & Prosthetics 405 West 15th Street, Washington

Vidant General Surgery-Washington 615 E. 12th Street, Washington

252-946-0181

www.VidantHealth.com

252-940-1203

Urology

Pain management Vidant Pain Management Center - Greenville 2010-A W. Arlington Blvd., Greenville

1-866-910-5222

www.VidantHealth.com

Vidant Urology-Washington 1202 Brown Street, Washington

252-946-0136

www.VidantHealth.com

PUlmonology Vidant Pulmonology

Wellness/Fitness

608 E. 12th Street, Washington

252-974-7500

www.VidantHealth.com

radiology

Eastern Radiologists Washington 630 E. 11th Street, Washington, NC 27889 252-946-2137 easternrad.com M-F 8 am - 5 pm

Eastern Radiologists Greenville MRI 2101 W. Arlington Blvd., Suite 110 Greenville, NC 27834 252-752-5000 easternrad.com

Vidant Wellness Center

1375 Cowell Farm Road, Washington

252-975-4236

www.VidantHealth.com

Women’s Care Vidant Women’s Care-Washington Gynecology and Primary Care

1204 Brown Street, Washington

252-946-6544

www.VidantHealth.com

M-F 7 am - 9 pm S/S 8 am - 8 pm

Eastern Radiologists Interventional Radiology 2090-A W. Arlington Blvd.

Greenville, NC 27834 252-754-5253 easternrad.com M-F 7:45 am - 4 pm

Vidant Women’s Care-Washington Obstetrics and Gynecology

1210 Brown Street, Washington

252-975-1188

www.VidantHealth.com