HEALTHY
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A Special Suppliment to the
February 2012
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GET SCREENED TO ENSURE YOUR HEART IS HEALTHY Plaque buildup in your arteries is a secret enemy you won’t see or feel for years or even decades – until you’re in the emergency room with heart attack or stroke symptoms, and it’s too late to undo much of the damage. High blood cholesterol, a leading indicator of heart disease, is happening at younger ages, said Dr. James Creech with Avera Medical Group Estherville. All adults – both men and women – are advised to get a baseline cholesterol check in their 20s, and then get tested at least every five years. A more detailed test is total heart screening, which includes a CT scan of the heart for calcium deposits. This scan shows exactly where plaque is building up in the arteries, and how much. Total heart screening also includes cholesterol, blood sugar and vascular testing. Total heart screening is recommended for men age 40 and over and women age 45 and over. “Heart disease is the leading cause of death in both men and women,” Dr. Creech said. “It’s so important to detect it early and get it under treatment early, either by medication or lifestyle changes, to prevent cardiac and vascular disease down the road.” While high cholesterol is a significant factor in heart disease, it’s one of many contributors, including high blood pressure, diabetes, obesity, smoking and a strong family history. Finding out if you have high cholesterol involves a simple blood test, which requires you to fast for eight hours before the test. The results provide four numbers: ■ Total cholesterol. The ideal number is less than 200. ■ LDL (low-density lipoprotein) cholesterol. LDL, which has often been termed “bad” cholesterol, should be 130 or less. The ideal LDL number is 100 or less for those with heart disease or other risk factors. ■ HDL (high-density lipoprotein) cholesterol, also known as “good cholesterol,” counteracts
Dr. James Creech with Avera medical Group Estherville says high blood cholesterol is a leading indicator of heart disease. LDL, so the higher the HDL, the better. Normal is 40 to 60. ■ Triglycerides should be under 150. If cholesterol is high, doctors often advise patients to first try to bring their numbers into the normal range with lifestyle changes, such as exercise, weight loss and changes in the diet. Dietary changes include a diet rich in fruits, vegetables and highfiber grains like whole wheat and oat bran; increasing “good” fats such as Omega-3 oil found in fish
oil, canola oil or flaxseed; selecting lean meats; and limiting or eliminating your intake of saturated fats. If you get less than 30 minutes of exercise on most days, you’re putting yourself at higher risk for heart disease. Even simple activities such as walking, gardening, housework and dancing can improve cardiovascular fitness. The American Heart Association recommends a minimum of 30 minutes of moderate physical activity on most if not all days of
the week. The time can be broken up into shorter periods, too, as long as they add up to a minimum of 30 minutes. Aerobic activity such as brisk walking, jogging, bicycling, aerobics and swimming can help reduce blood pressure. Aerobic refers to exercise that increase your heart rate and involves or improves oxygen consumption by the body. If lifestyle changes don’t lower cholesterol, your doctor may prescribe a cholesterol-lowering med-
ication. Because heart attacks can strike at any age, everyone should be aware of the warning signs: ■ Chest discomfort that lasts more than a few minutes, or goes away and comes back. ■ Pain or discomfort in one or both arms, back, neck, jaw or stomach. ■ Shortness of breath, lightheadedness, cold sweat or nausea along with chest discomfort. If you experience these symptoms, call 911 immediately.
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100 Day Wellness Challenge a big first step BY MICHAEL TIDEMANN STAFF WRITER
With 43 teams registered for the Live Healthy Iowa 100 Day Wellness Challenge, the challenge is admittedly the first step of many that the Emmet County Wellness Coalition wants to take to improve the health and fitness of area residents. “I think some are really getting going on it,” said Emmet County Public Health director Kathy Preston, who along with Jen Hough, community relations manager for Avera Holy Family Health, is helping coordinate this year’s challenge. Preston said 31 students are taking part in the challenge — and students have been a big push for the coalition, especially since this is the first year he challenge has gone countywide.
“We tried to get a few teams here,” said Preston, who noted that Emmet County Public Health has two teams of 10 and eight members respectively. That includes employees and their families. Emmet County Public Health is also working with Emmet County Board of Supervisors chair Bev Juhl to build a trail directly north from the Emmet County Annex where Emmet County Public Health is located to uptown Estherville. A number of clients without cars push baby strollers to the public health offices now. “There are some that have to walk all year around too,” Preston added. That can be particularly difficult if a client has to push a baby stroller through the Highway 4 railroad overpass where there’s barely room for two vehicles to meet — with
no pedestrian walkway whatsoever. Preston said the coalition will probably do a walkability study of the community too to see where there might be obstacles — something she and the coalition hopes will help improve the city for pedestrian use. Preston said that falls in line with an Iowa Department of Public Health initiative. The Live Healthy Iowa 100 Day Wellness Challenge started Jan. 23 and runs until May 1. The program is presented by the Iowa Sorts Foundation in collaboration with Iowa Department of Public Health and Iowa Sate University Extension and Outreach. The challenge is supported by the Iowa Games.
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HYVEE DIETICIAN CAN HELP YOU MAKE HEALTHY CHOICES BY MORIAH HAWN STAFF WRITER
centration levels. Use appropriate portion sizes.
HyVee has more than just groceries now; Everything you eat can fit into a healthy they also have an in-store registered dieti- diet; it’s all about how much you eat and cian. Her official title is how often you eat it. If you Ellie Kaiser RD,LD, and struggle with proportionate she is very knowledgeable sizes try using a smaller plate. about diet and nutrition. Watch your meat portions. She can answer any quesHere in Iowa we tend to have tions you have about nutrilarger portions of meat with tion, and she is working at our meals. Hy-vee locations in Drink more water. Estherville, Spirit Lake and This is a rule not a guideSpencer. If you are looking line. Your body needs hydrato improve your diet Kaiser tion. Sometimes people can has a few pointers for you. confuse thirst for hunger. Eat a healthy breakfast. Drinking plenty of water durThis oftentimes gets overing the day can help curb looked, but it really is the false hunger cravings. Limit most important meal of the your use of sugar and artifiday. Your breakfast helps Eat a healthy breakfast cially sweetened beverages. to improve your metaboThe more artificial sweetenlism, it has main sources of nutrients you ers you use, the more sugar your body need throughout the day. It is a proven fact craves. that eating a healthy breakfast each day Find the fiber. helps to improve your cognition and con- Getting enough fiber is one of the best
things you can do for yourself. This helps to slow your digestion, which keeps you fuller longer. Whole grains, nuts, fruits and vegetables are a great source. Having a bowl of high fiber cereal in the morning for breakfast is a great start to the day as well. Having enough fiber can also help those who suffer from diabetes. It helps to regulate blood sugar levels to help keep it stabilized.
cheese, butter and bacon bits. Dealing with fast food.
Make the best choices you can when it comes to ordering from a fast food resturant. Portions and extras are often the culprits to fast food. Eating from such places as McDonalds, Hardees, Burger King and Dairy Queen should be limited and viewed as a special treat not an everyday food choice. Breaded and fried food Ellie Kaiser, RD/LD should be avoided when you Control your condiments. Mayonnaise, salad dresscan. ing, sour cream and butter are all significant Eating healthy means making healthy sources of extra fat and calories in your diet choices. Be mindful of what your calorie and are considered ‘extra’. A serving size is intake/output is. Balancing the calorie usually between 1-2 tablespoons, so it is intake and output will help you see better really easy to over indulge with condi- health results when paired with a fitness ments. You can really knock down the regimen. nutritional value of healthy foods by adding Kaiser can be reached by email at too many extras. For example a baked pota- ekaiser@hy-vee.com or you can go to hyto is a healthy choice until you load it down vee.com to find a schedule of locations and with extra toppings such as sour cream times at your local HyVee store.
712-360-2846
1221 Central Ave., Estherville 1221 Central Ave., Estherville
712-362-7246
712-362-7246
1221 Central Ave., Estherville
712-362-7246
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WILL DAIRY BOOST YOUR WEIGHT-LOSS RESOLUTION? (NewsUSA) - If weight loss and dieting are on your New Year's resolution agenda, an unlikely food group may be the help you need. Consuming dairy products as part of your daily diet can help keep weight down, according to several studies. Findings in the Journal of Nutrition demonstrated that higher-protein, high-dairy diets shaved off belly fat and increased lean muscle. "One hundred percent of the weight lost in the higher-protein, high-dairy group was fat. And the participants gained muscle mass, which is a major change in body composition," says Andrea Josse, lead author of the study and a graduate student in the Department of Kinesiology at McMaster University. In addition, a Harvard study, A glass of milk a day may be all you need to jump start that New which suggests that the food qualiYear's resolution. ty is more important than its calo-
rie count, found that eating specific high-quality foods was linked with less weight gain over time. Its data showed that the more daily servings people ate of fruits, vegetables, nuts, whole grains and yogurt, the less weight they gained. In fact, the research found that each extra daily serving of yogurt prevented 0.82 of a pound of weight gain. The Nutrition and Metabolism journal reported a study in which participants who consumed three or more servings of dairy a day after weight loss were able to eat more calories without gaining weight than those who didn't consume dairy. Milk is nutritionally unique in that it is a great source of nine essential nutrients: calcium, potassium, phosphorus, protein, vitamins A, D and B12, riboflavin and niacin. It provides three of the five "nutrients of concern" that children
do not get enough of: calcium, magnesium and potassium. By combining a high intake of nutrient-rich dairy with regular physical activity, it won't even feel like you're trying to lose weight. "However, as with any diet, you must be realistic. Results take time, so first commit to getting through January to establish a real routine," says Alyssa Greenstein, a registered dietitian with the Dairy Council of Florida. According to a National Health and Nutrition survey, 86 percent of women and 76 percent of men fail to meet the recommended dairy intake of three servings each day. That means the majority of Americans don't have satisfactory levels of essential nutrients like potassium, zinc, calcium and folate. These levels plummet when dieters attempt to trim calories by purging dairy.
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Hip and knee pain: When is it time to consider surgery? (NewsUSA) - Chronic joint aches and pains caused by arthritis can interfere with everyday life, limiting mobility and function. In early stages of arthritis, pain relief can be obtained from acetaminophen and anti-inflammatory drugs like aspirin, naproxen and ibuprofen or, for some, injections into the joint (intra-articular injections). However, when arthritis progresses, the cartilage between the bones disappears, and the joint is "bone on bone." At this stage, these conservative measures may not be enough. "As the progression of arthritis cannot be stopped, patients should consider joint replacement surgery when the pain in an arthritic joint is severe and disabling," says Alejandro González Della Valle, M.D., Take measures to relieve joint pain before surgery is orthopaedic surgeon at Hospital for necessary. Special Surgery in New York.
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The criteria used for recommending joint replacement surgery include disabling pain associated with limp, loss of function and mobility. The best candidates for surgery are people who have seen deterioration in their quality of life or impairment in their activities of daily living due to arthritic pain. Activities such as going for a walk or performing some nonimpact recreational sports should not be difficult for people without major health problems. Before arthritic pain is severe enough to consider surgery, some simple measures can be implemented to diminish pain and promote joint health. * Respect the pain you feel. Perform activities only to the point of discomfort. * Plan ahead and be realistic about what you can do.
* Learn how to pick things up properly. Bend from the knees when lifting and carrying weights more than 30-40 pounds. * Reduce repetitive impact on joints, and distribute weight among them to protect joints. * When walking more than four or five miles, wear well-padded shoes with rubber soles. * Think about your weight. The impact on your joints will be less detrimental if you are not carrying extra weight. "No one is too young or too old for joint replacement," says Douglas E. Padgett, M.D., chief of the Adult Reconstruction and Joint Replacement Service at Hospital for Special Surgery. "Every condition can be addressed, even when compounded by other medical conditions."
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Make a plan and follow through to get into shape Anytime Fitness can help you accomplish your goals BY MORIAH HAWN STAFF WRITER
Here comes the spring season, after all the holiday indulgence. Many people are feeling sluggish, stuck in a rut and ready to make a change towards a healthier lifestyle. Having a fitness routine (and sticking to it) is beneficial to everyone who does. It is a proven fact that it gives us more energy, gives self-confidence, and above all can add years to our lives. The town of Estherville has many options for fitness, one being Anytime Fitness. This great fitness facility is 24-hour’s a day, seven days a week. Yes this does means there are no more excuses on why you cannot find time to plan workouts for yourself. That may sound aggressive, however the leading reason people do not exercise is that they have no time. Working out and getting healthy seems to scare many away. The general thought of making that change is that it is a lot of work. However, many things have changed in the fitness world. It can be easy if you take the right steps. Kayla Rossiter of Anytime Fitness stresses that is it important to set aside “You” time. “Even taking an hour ever few days will make a difference. In fact, making time for yourself will help you to achieve your goals,” she said.
get on the machines, we want to you meet your goals and are happy to do what we can to help you. We also have security cameras to protect our members that workout during nighttime hours. We also have a panic button that alerts police. There are also pagers that you can wear on your belt or around your neck. The pagers will help you feel more secure if you have medical or health afflictions. Whatever your level of fitness is, we want you to get on the machines, we want to you meet your goals and are happy to do what we can to help you. Q: What type of fitness training do you offer? A: We offer individualized training, because everyone has different fitness levels. What works for one person is not necessarily best for someone else. We have a wide range of exercise equipment such as treadmills, aerobic bikes, and weight training. We also offer classes where you can exercise as a group. Once we find out the persons individual fitness level then we educate them about our machines properly and we help them to reach their goals. I also want to urge people who are interested to not to be intimidated by the fitness machines, once you learn about them they are easy to use.
Kayla answered a few questions on fit- Q: What are a few important things ness. to remember while working out? Q: What advice would you give A: First thing to remember is “Donʼt someone who has just started a fit- over do it.” You can injure yourself if you push yourself too hard and too fast. ness routine? Donʼt give up! After you exercise and A: Make goals for yourself. Look at stick to your routine you will see more what you have tried in the past and results in your clothes then on the what you can improve on. Find your scale. The scale will follow. Do not be motivation point. Take action towards discouraged that you have not lost a lot your goal. Sometimes walking through of weight at first. Fitness takes some the doors can be the hardest step. time for you to see results in weight. Find a friend to exercise with, oftenQ: Why is Anytime Fitness unique times you can help keep each other compared to other facilities? motivated and it will make your workout A: We have 24 hour access. There is go faster. A support group of friends is a great atmosphere. There is a person- helpful to help give you the extra drive al trainer during the daytime hours to to keep reaching for your goals. The answer any questions. We are very non more effort you put into sticking to your judgmental here as well. . Whatever plan the more you will see in results. your level of fitness is, we want you to For example, if you are looking to lose
If free weights are your choice of exercise, they can be found at Anytime Fitness which is accessible 24 hours a day to members. EDN photo by Moriah Hawn
weight and you only come in once a their advice on motivation. When asked week for a half hour; you will probably what is your motivation for your fitness not lose weight successfully. routine? A few members were on hand to give
Turn to ANYTIME, Page 3
Estherville (Ia.) Healthy Living, 2012-9
ANYTIME, Continued from Page 8 Sarah Roseland responded “Dancing in Zumba classes and everyone being friendly.” Autumn Sifert smiled as she gave her answer, “My progress on the scale is my biggest motivator.” “My own personal health. It is something you really have to work at.” Melanie Murray said. Brittany Reinke, class instructor said, “My clients keep me going. I feel like if I donʼt give them most of their workout I have let them down.” When new member Ryan Albrant was asked on why he joined, he replied “I need to be in shape for the military.” Working out does not have to be a nightmare. If you are thinking of starting an exercise routine, start with the right steps. Ask yourself why you are making the commitment to becoming physically fit. What are your goals you hope to achieve? Plan your time and your routine. Eat healthy nutritional food. Find a fitness facility like Anytime Fitness to join if you need help keeping on task. Most importantly keep your appointment with yourself to exercise; this is essential to reaching your goals. At right, treadmills are just one of the many options to choose from at Anytime Fitness. EDN photo by Moriah Hawn
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How to soothe coughs for the whole family (NewsUSA) - Families know that a hacking cough can echo throughout the home and prevent the entire house from getting a good night's sleep -- a big contributing factor to household stress. Plus, parents can be just as stubborn as children about taking the necessary cough medicine. According to the Mayo Clinic, the common cold is the number one reason why children miss school. Children catch six to 10 colds a year, while adults catch two to four, and coughing is a major symptom. "In healthy people, coughing is a useful reflex that keeps our air ducts clear. But it also spreads germs and interrupts sleep. This further weakens the immune system, making us more vulnerable to a secondary
infection," says Dr. Jim LaValle, clinical pharmacist and founder of LaValle Metabolic Institute. LaValle offers key advice for treating family coughs: Honey: Myth or truth? According to a study published in the "Archives of Pediatrics and Adolescent Medicine," Grandma was right. A teaspoon of honey before bed seems to calm coughs so sufferers sleep better. Honey is rich in antioxidants and soothes irritation. Opt for expectorants rather than suppressants. Coughs should be treated with an expectorant to clear out mucus. An expectorant encourages the body to get rid of phlegm quickly. Suppressants, however, suppress the body's natural ability to heal itself. Read the labels.
Manufacturers of decongestants, antihistamines and cough suppressants recently relabeled these medications, instructing parents not to use them in children younger than age four. The move followed a U.S. Food and Drug Administration panel that questioned the safety and efficacy of these medications' use in kids under six years old. "One of the safest overthe-counter options I recommend is a cough syrup that combines honey and homeopathic medicines, Chestal," says LaValle. "It doesn't contain any of the ingredients in question by the FDA." From the makers of Oscillococcinum, a natural flu medicine relied upon by families worldwide, Chestal is safe for everyone ages two and up. Also available
Take a pharmacist's advice on how to keep the whole family sleeping soundly and cough-free.
as Children's Chestal, the blend of safe homeopathic relieving all types of comkid-friendly honey base medicines loosens conges- mon coughs, visit soothes the throat while the tion. For more info on www.chestal.com.
Bypass Sleep Deprivation: How to enjoy quality sleep
Sleep deprivation has widespread effects on your health, including sleep disorders.
(NewsUSA) - What do the 1989 Exxon Valdez oil spill, the Challenger space shuttle tragedy and the Chernobyl nuclear accident in Ukraine all have in common? The Australian National Sleep Research Project says sleep deprivation contributed to the human mistakes that led to each disaster. "Getting a good night's sleep is as important as feeding yourself or putting gas in the car. You absolutely cannot function without it. Start addressing the stress and anxiety in your life by first considering the quality of sleep you get," says Edward Grandi, executive director of the American Sleep Apnea Association (ASAA). New research is discovering that sleep deprivation has its tenacious claws embedded in 17 separate health conditions. Not getting enough sleep can unleash elevated hostility, lead to
anxiety and depression, affect weight loss and obesity and increase chances of heart disease, type 2 diabetes and high blood pressure. Avoid the woes of sleep deprivation and protect your long-term health by getting enough quality sleep with these tips from ASAA: * Be wary of late-night eating habits. Going to bed overstuffed or hungry will cause your body to spend more energy on digestion and discomfort than sleep. Plus, alcohol, caffeine and nicotine can negatively affect the quality of your slumber. * Find a sleep schedule and stick to it. Sleep schedules help enforce your body's sleep-wake cycle, which leads to better sleep. A consistent sleep schedule is even more important for anyone doing shift work -- hours that aren't nine to five -- because their inconsistent sleeping habits make
them prone to shift work disorder (SWD). SWD is a circadian rhythm sleep disorder characterized by insomnia and excessive drowsiness. * Avoid using TV or electronics to fall asleep. New research indicates that TV or laptop use before bed interferes with sleep, especially if they are left on during the night. Any kind of artificial light, even alarm clocks, can disturb sleep and disrupt REM cycles. * Don't be afraid to talk to a doctor. Everyone has restless nights, but if it's the norm, there may be an underlying cause. There are 84 different sleep disorders, including sleep apnea, SWD, insomnia and narcolepsy, among others. If constant snoring is your complaint, you could have sleep apnea, an involuntary halt in breathing that may happen up to 300 times a night. Get more tips for quality sleep at www.sleepapnea.org.
Estherville (Ia.) Healthy Living, 2012-11
How to prevent varicose Heart disease and stroke prevention veins during pregnancy MAKE THE CALL - DON’T MISS A BEAT (NewsUSA) - Cold winter months often result in summertime births. July, August and September are the most common birthday months according to the 2010 National Vital Statistics Reports. Between 50 and 55 percent of American women experience varicose veins during pregnancy. "It's more than just a cosmetic issue, varicose veins can be painful and can lead to more serious health problems," said Eva Rzucidlo, MD, chair of the Society for Vascular Surgery Women's Leadership Committee. The U.S. Department of Health and Human Services' Office on Women's Health states that the following factors contribute to varicose veins. ❏ Pregnancy: The growing uterus puts pressure on the veins. ❏ Hormonal changes: During puberty, pregnancy and menopause. ❏ Medical history: Family members with varicose veins. ❏ Obesity: Extra weight adds pressure on the veins. ❏ Lack of movement: Sitting or standing for long periods of time may force the veins to work harder to pump blood to the heart. ❏ Increasing age: Veins may weaken with age. Lifestyle changes and medical treatments can often reduce varicose veins. Suggestions to ease the discomfort include: ❏ Sunscreen ❏ Regular exercise ❏ Proper weight ❏ Not crossing legs when sitting for long periods of time ❏ Elevating legs when resting
A woman suffers a heart attack every minute in the United States. Yet only half of women indicated they would call 9-1-1 if they thought they were having a heart attack and many women did not recognize the several key symptoms, according to a 2009 American Heart Association survey. This combination has led to dangerous consequences. The HHS Office on Women’s Health (OWH) is introducing an effort to increase awareness and recognition of the seven most common heart attack symptoms among women and encourage the use of the 9-1-1 emergency response systems when these symptoms occur. The Make the Call. Don’t Miss a Beat campaign aims to educate, engage and empower women and their families on the seven symptoms of a heart attack that most commonly present themselves in women. These include: ■ Chest pain, discomfort, pressure or squeezing ■ Shortness of breath ■ Nausea ■ Light-headedness or sudden dizziness ■ Unusual upper body pain, or discomfort in one or both arms, back, shoulder, neck, jaw or upper part of the stomach ■ Unusual fatigue ■ Breaking out in a cold sweat To learn more about the Make the Call. Don’t Miss a Beat campaign, visit the website www.womensheatlh.gov/heartattack
Over half of American women experience varicose veins during pregnancy.
❏ Not sitting or standing for long periods of time ❏ Wearing elastic support stockings ❏ Avoiding high-heel shoes for long periods of time ❏ Eating a low-salt, highfiber diet. "The first line of management for varicose vein treatment is medical management with compression stockings worn daily," said Rzucidlo. "Another option
is sclerotherapy, the sealing off of the veins -- mainly done for spider veins. Radiofrequency and laser treatments are also options which are minimally invasive procedures often performed in a doctor's office. For very large varicose veins, a surgical procedure known as vein stripping is available." Moms-to-be can view VascularWeb.org podcasts that explain the condition.
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