Tri-Cities Healthy Living Magazine Jun'16 by Healthy Living Media, LLC

Can You Hear Me Now?

PRIVATE PROBLEMS? The lowdown on “down there”

TRI-CITIES

5 The Rule Of Lists and tips for the well-rounded

man

Cha Cha For Children

Tri Cities’ Stars Dance For Charity

Out with the cold, in with the new.

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Introducing Jeremy Bartley, MD

Jeremy Bartley, MD will be joining the staff at Johnson City Eye Clinic after completing a Cornea Fellowship at the University of Texas Southwestern Medical School in Dallas. Dr. Bartley is a Bluff City native and attended Sullivan East High School. A Vanderbilt University graduate, Dr. Bartley received his Doctor of Medicine at Quillen College of Medicine at East Tennessee State University. He completed his Ophthalmology Residency at Louisiana State University in Schreveport, LA. In addition to Dr. Bartleyâ&#x20AC;&#x2122;s cornea specialty, his comprehensive opthalmology practice includes cataract and laser assisted refractive surgeries. Dr. Bartley is a member of the American Academy of Ophthalmology and the American Medical Association.

Dr. Bartley will be seeing patients in the Johnson City and Bristol locations beginning Monday, August 1, 2016. Call 929-2111 to schedule your appointment with Dr. Jeremy Bartley.

Providing a Higher Level of Eye Care Since 1942

423-929-2111 JohnsonCityEye.com

JOHNSON CITY

110 Med Tech Park, Johnson City, TN 37604

BRISTOL

225 Midway Medical Park, Bristol, TN 37620

TheMedSpa@JohnsonCityEyeClinic.com

june

FEATURES

2016

COVER

Musts For Men

‘Stars’ Dance For Kids In Need › P A G E 20

›

P A G E 14

Whether you’re a college student, a grandfather or somewhere in-between, as a man you’re expected to know stuff. All kinds of stuff. › By Cynthia McFarland

On June 11, the eighth annual Dancing with the Tri-Cities Stars will feature 10 dancers competing for local honors in a live ballroom dance competition. › By Debra McCown

Good News To Hear

› P A G E 24 More than 48 million Americans suffer some degree of hearing loss, and it is the third most common physical ailment behind heart disease and arthritis. › By Jim Gibson

Private Parts: The Lowdown On “Down There” › P A G E 28

Can You Hear Me Now?

PRIVATE PROBLEMS? The lowdown on “down there”

TRI-CITIES

As a freelancer, the topics I write about are wide-ranging. As far as I’m concerned, the more unusual the better. › By Cynthia McFarland

The Rule Of Lists and tips for the well-rounded

man

Cha Cha For Children

Tri Cities’ Stars Dance For Charity

DEPARTMENTS

H E A LT H Y

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H E A LT H Y

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body

P A G E 35

H E A LT H Y

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vibe

P A G E 43

TRENDS | NEWS | PEOPLE

INSIGHT | ADVICE | SOLUTIONS

NUTRITION | FITNESS | BEAUTY

MIND | SPIRIT | FINANCE

By Grace Cali, Leigh Ann Laube & Debra McCown

By Grace Cali & Laurel Gillum

By Cealia Athanason, Laurel Gillum and Melissa Peterson

By Grace Cali, Laurel Gillum and Katie McPherson

›6 ›8

Summertime camp solutions. Dramas after dark.

› 10 Post-baby blues? › 12 Posture pointers. › 13 Taking on ticks.

› 36 Hair loss help. › 38 Manly mail. › 40 Super supplements.

› 44 Mental health for men. › 46 Grow your garden. › 48 Tips for traveling.

JUN ’16 › tchealthyliving.com

TRI-CITIES

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HEALTHY LIVING TRI-CITIES / JUNE 2016 / VOL. 3, NO. 6 Published monthly by Healthy Living Media, LLC and distributed by Forever Young Media. All contents copyright 2016 by Healthy Living Media, LLC. All rights reserved. Nothing may be reprinted in whole or in part without written permission from the publisher. For back issues or advertising information, call 423.677.0775. Return postage must accompany all unsolicited manuscripts and artwork if they are to be returned. Manuscripts are welcomed, but no responsibility can be assumed for unsolicited materials. “Promotional” and “Promotional Feature” denote a paid advertising feature. Publisher is not responsible for claims and content of advertisements.

TRENDS NEWS PEOPLE

H E A LT H Y

NEWS

Plug It Up

Source: cnn.com

The sound level for a typical concert is around 100 decibels, and although concerts are usually tons of fun, that type of noise exposure could lead to permanent hearing loss after just 15 minutes. So what’s a music lover to do? Researchers from the Journal of American Medical Association’s Otolaryngology— Head & Neck Surgery enlisted 51 normal-hearing individuals who were attending a music festival and asked them to take a hearing test before and after the concert. During the four-hour show, 25 participants wore earplugs and 26 did not. Not surprising, the results showed that those who wore earplugs during the show appeared to suffer less hearing loss and ringing in the ears than those who didn’t. PAGE

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TRENDS

Be a Happy Camper!

Summer is about to begin, and there are dozens of day camp options around the Tri-Cities region. In case you’re looking for a unique summer camp experience for your kids, here are a few that really jumped out at us! › By Debra McCown

Cowboy Camp White Fork Ranch

Bluff City, TN Grades K-5 Enjoy horse activities every day, including horseback riding. Throughout the week, you’ll also have the opportunity to do horsethemed crafts and other fun camp activities like hiking and fishing. whiteforkranch.com (423) 416-2072

tchealthyliving.com › JUN ’16

Paleo-Camp

Fern Valley Farm Camp

Milligan Summer Arts Camp

Gray, TN Grades 1-5

Bristol, VA Ages 6-12

Johnson City, TN Ages 7-13

Dig into paleontology at the Gray Fossil Site, which is loaded with plant and animal fossils from the Miocene epoch (5-7 million years ago). Dig for real fossils, play camp games and do arts and crafts that are tied to the paleontology theme. etsu.edu/naturalhistorymuseum (423) 439-3655

Spend a week on the farm! You’ll begin each day by feeding and visiting the animals and then participate in a themed activity (each week of camp has a different theme) and a take-home craft. You’ll end each day by cooking and enjoying lunch together. facebook.com/fernvalleyfarm (540) 273-9137

You’ll take on the arts with experiences in six different areas each day: hands-on art, literature, creative writing, music, drama and team building. You’ll also go swimming at Milligan’s indoor pool and enjoy lunch in the college cafeteria. cbeastridge@gmail.com (423) 335-0981

ETSU Natural History Museum & Gray Fossil Site

Fern Valley Farm

Milligan College

receive instruction in singing and dancing. birthplaceofcountrymusic.org (423) 573-1927

Barter Youth Academy Barter Theatre

Abingdon, Bristol, Elizabethton, & Kingsport Ages 5-18 Barter Theatre’s youth program isn’t focused on getting kids Broadway-ready but on encouraging confidence, friendships and life skills as they learn theater techniques in a fun and accessible way. After several weeks of classes, the group will put on a show for friends and family. The classes are offered in four different locations around the Tri-Cities and are also offered in the spring and fall. bartertheatre.com/education (276) 619-3344

Hands On! Summer Camp

Hands On! Regional Museum

Johnson City, TN Ages 5-12

Pickalong! Summer Camp Birthplace of Country Music Museum

Bristol, VA Ages 7-14 Learn to play music and practice with several stringed instruments, picking up fundamental skills in various music styles. You’ll also have a chance to explore the Birthplace of Country Music Museum, learn about the music of Bristol and the region, and

This science-focused camp is, of course, hands-on. Its activities range from experiments to art projects: activities like tiedyeing, making custom hulahoops, painting, building air rockets, mixing up silly putty and blasting off geysers. And, of course, it also includes playtime in the museum. handsonmuseum.org/playlearn/summer-camps (423) 434-4263

they all have field trips! The camp combines hands-on education with swimming and outside time. The teen camps also have unique themes, such as science and engineering, digital media and outdoor survival. etsu.edu/academicaffairs/scs/ professionaldevelopment (423) 439-8084

Bays Mountain Day Camp

Rocky Mount Summer Apprentice Camp

Kingsport, TN Grades 1-6

Piney Flats, TN Ages 8-12

Experience a variety of nature programs in the scenic natural surroundings of Bays Mountain Park, focused on everything from plants to aquatic life. You’ll also get to make crafts, play in the water, visit the planetarium, have a cookout and ride the zipline. baysmountain.com (423) 229-9447

Come to the year 1791, where you’ll dress like people of the frontier era and learn the skills you’ll need for life on an 18thcentury homestead. You’ll cook in a historic kitchen, work in a blacksmith’s shop, learn about quill pen writing and try your hand at a variety of trades and occupations of the late 1700s. rockymountmuseum.com (423) 538-7396

Bays Mountain Park

Summer Art Camp Abingdon, VA Ages 6-12 and pre-K and teen camps

Renaissance Child Camp

Johnson City, TN Ages 6-12 and teen camp

Choose Your Adventure

ETSU offers some great STEMfocused enrichment camps with themes like outer space, crime scene investigation, environmental issues, food science and engineering, and

Rocky Mount State Historic Site

William King Museum

Each week of camp will have a different theme: Roadside Attractions (artwork mirroring the work of fiberglass artist Mark Cline), the Appalachian Trail (Appalachian folk art and natural materials), Big Cities (theatre and museum-inspired projects) and the West Coast (making skateboards and exploring Native American art). Teen camp themes will be drawing, painting, sculpting and print-making. williamkingmuseum.org (276) 628-5005 ext. 114

East Tennessee State University

energetic activities, including an obstacle course, lake swimming and a giant swing. Games, crafts and exploring are part of the program along with lessons and worship services. Overnight camp is offered for older kids. pathfindersonline.com/ summer-camp-day-camp (423) 349-8078

Pathfinders Youth Camp

Kingsport, TN Grades 1-6 (day camp) and grades 6-12 (overnight camp) This Christian adventure camp combines a Biblical focus with

JUN ’16 › tchealthyliving.com

H E A LT H Y

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History Under The Stars › By Leigh Ann Laube

here’s something special about gathering under the open sky on warm summer evenings for story, song and dance. Outdoor drama offers a very unique format in which to present a theatrical performance. Both Virginia and Tennessee have official outdoor dramas. In Virginia, The Trail of the Lonesome Pine depicts the effect that the discovery of coal in the Appalachian Mountains had on the people of this beautiful mountain region. Liberty!, in Tennessee, recalls the series of events that unfolded at Sycamore Shoals in Elizabethton that were critical to state and national history in the 18th century—dramatic chapters in America’s westward expansion that helped propel the British colonies toward independence and a democratic form of government.

tchealthyliving.com › JUN ’16

The Trail of the Lonesome Pine, based on the John Fox Jr. novel, tells the love story of Appalachian mountain girl June Tolliver and a handsome mining engineer, Jack Hale, from the East. This musical drama depicts the story of the great boom in Southwest Virginia when the discovery of coal and iron ore forced the proud mountain people into making many drastic changes to their way of life. Performances are held at the 335-seat June Tolliver Playhouse in Big Stone Gap. The 53rd anniversary season begins at 8pm on June 23, and performances will be held on Thursday, Friday and Saturday evenings for 10 weekends. For ticket prices and more information, visit trailofthelonesomepine.com or call (276) 523-1235. Liberty! begins its 38th season in July at Sycamore Shoals State Historic Park and continues for a three-weekend run—Thursdays through Saturdays—beginning each evening at 7:30pm in the Fort Watauga Amphitheater. Tennessee’s official outdoor drama is presented by a cast of local performers against the backdrop of Fort Watauga. As the story unfolds, long hunters and settlers begin leaving the protection of the English colonies, crossing the Appalachian Mountains in violation of the British Proclamation of 1763. Along the Watauga Old Fields, families soon make their homes, form a new government, buy and trade land from the Cherokee and, ultimately, during the American Revolution, fight for the freedom we hold so dear today. Liberty! runs Thursdays through Saturdays, July 14-16, 21-23 and 28-30 in the Fort Watauga Amphitheater at Sycamore Shoals State Historic Park in Elizabethton. Doors open at 6pm, with performances at 7:30pm. For more information, visit friendsofsycamoreshoals.org/liberty.html or call (423) 543-5808.

Photos courtesy of Sycamore Shoals State Historic Park

NEWS

INSIGHT ADVICE SOLUTIONS

H E A LT H Y

INSIGHT

Warning Signs

Cardiac arrest is a deadly condition that occurs when the heart suddenly stops beating.

Source: cbsnews.com

Up until recently, it was believed to strike without warning, but a new study in the Annals of Internal Medicine has revealed that cardiac arrest may have warning signs after all. About half of the patients who suffered cardiac arrest experienced symptoms such as chest pain, shortness of breath, nausea, abdominal or back pain beforehand. The patients who responded to the early symptoms had better outcomes than those who didnâ&#x20AC;&#x2122;t. The take away? Make note of the potential pre-arrest signs, and seek help as soon as possible if you suspect you might be experiencing a heart attack.

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INSIGHT

Beyond The Baby Blues

On average, 11 to 20 percent of women who give birth each year have postpartum depression (PPD) symptoms, which means approximately 600,000 women in the United States alone suffer from PPD. PPD extends beyond the baby blues, which lasts only a few days to a week or two after the baby is born. Symptoms for postpartum baby blues include mood swings, anxiety, sadness, irritability, feeling overwhelmed, crying, reduced concentration, lack of appetite and trouble sleeping.

tchealthyliving.com › JUN ’16

t first PPD might be mistaken for a case of the baby blues, but the symptoms of PPD are much more extreme, last longer and can actually interfere with your ability to care for your baby. Symptoms usually develop within the first few weeks of giving birth but can begin up to six months after birth. PPD symptoms include depressed mood or severe mood swings, difficulty bonding with your baby, withdrawing from family and friends or activities you enjoy, inability to sleep or sleeping too much, fatigue, intense irritability or anger, feeling like you’re not a good mother, inability to think clearly and thoughts of harming yourself or your baby. New mothers often suffer from PPD due to hormonal changes in estrogen and progesterone levels and the psychological adjustment to motherhood, including sleep deprivation and fears of caring for a newborn. The risk of PPD increases if the mother has a history of depression or bipolar disorder, had PPD after a previous pregnancy, has family members who have had depression, has difficulty breast-feeding, has problems in the relationship with her spouse or partner or if the pregnancy was unplanned or unwanted.

Sources: mayoclinic.org, cnn.com, helpguide.org, mayoclinic.org, postpartumprogress.org

New Recommendations For Diagnosing PPD

The U.S Preventive Services Task Force has offered new recommendations on how doctors should diagnose PPD and which doctors should screen for it. According to the new recommendations, primary care physicians, including family doctors, gynecologists and obstetricians, should now perform depression screenings at least once for all adult patients. Different from recommendations made in 2009, now everyone 18 and older should be screened, not just PPD Support those who are at risk for depression, Support for PPD is now more widely and individuals should be screened available and acceptable as part of a during a regular checkup, not only branch of mental health care. Primary at appointments or clinics related to care doctors are trained to identify new mental health. mothers with depression and know These new recommendations how to treat them, such as the use of include additional groups of people antidepressants or referring women to a considered at risk. Primary care mental health care provider for therapy. doctors are suggested to screen all PPD isn’t easily or quickly overcome, women who are pregnant or have but it’s far from impossible. It’s a recently given birth, two groups not disease, so there’s no way to will previously included. This is significant because only 15 percent of women It’s important to get lots of rest, accept with PPD ever receive professional treatment help from family members, connect for their disorder. with other new moms and take time The depression for yourself. screening is given to patients either on paper or electronically while they wait to see a doctor. The test, yourself to snap out of it. Treatments called the Patient Health Questionnaire, vary, but PPD is usually treated with has been shown to effectively identify mental health counseling, medication those who are at risk for depression. or, sometimes, both. The test asks patients about mood, Although PPD usually requires concentration, fatigue, appetite and treatment by a doctor, once you start whether they have been interested in feeling more like yourself, there are activities. It also asks whether they certain ways to aid your recovery. It’s have thought about hurting themselves important to start small, stay focused or their child in the last two weeks. on small goals and surround yourself If the test reveals that a patient is at with positive people. PPD often makes risk for depression, the doctor should its victims feel isolated or uninterested perform a more thorough evaluation in doing activities they used to enjoy, to determine how best to treat the so symptoms can improve by keeping depression. The task force recommends positive company who can supply lots of a seven-question test as an alternative comfort. Supportive friends and family for screening the general population can make you feel loved and appreciated when screening women who might be at when your depression makes you think risk for PPD. otherwise. It’s important to get lots of rest, accept help from family members,

connect with other new moms and take time for yourself. Another way to slowly start to feel more like yourself is by exercising. Exercise releases feel-good chemicals that may ease or reduce the symptoms of depression as well as improve your immune system. Increasing your body temperature with physical activity may have a calming effect, which might take your mind off of thoughts that depression creates.

Points To Remember

PPD is a disease that requires treatment by a doctor or mental health provider. There is no shame in admitting that you have PPD and that you need help. With appropriate treatment, PPD usually goes away within six months, but it’s important to continue treatments even after you start to feel better. If you’re experiencing the symptoms of PPD, although it might be embarrassing, call your doctor to schedule an appointment. If you have thoughts of hurting yourself or your baby, get help immediately by calling 911. You can also call the National Suicide Prevention Lifeline at (800) 273-8255.

JUN ’16 › tchealthyliving.com

H E A LT H Y

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ADVICE

Straighten Up!

Posture. We would venture to guess upon reading that one word that you sat up a little taller. It’s a good thing you did, too. Research has linked bad posture to more than subtle aches and pains. “I FORGOT.” If your slouch story begins with these two words, you’re in luck. If you need help remembering to keep your posture, think of a unique color or object. Every time you think of the object or pass by something pink, check your posture. Want to go a step further? Tack a sticky note reminder on your laptop or other places you often find yourself hunched over. GET A STANDING DESK. My, how the tables have... gotten taller? Our bodies are designed for movement, not for sitting for long periods of time. Your goal is more movement to pump blood and enhance your circulation. Can’t stand at work? Get up and move every hour. EXTRA SUPPORT. Use wedges—and we aren’t talking

about the shoes. In fact, it’s probably smart to ditch the heels altogether. The use of support pillows and posture wedges, however, will help maintain a normal spinal curve when sitting, decreasing posture stress.

CHIRO“PRACTICAL” ADVICE. Have a chiropractor use posture taping to help

you see where your posture needs the most improvement. Don’t want to schedule a visit? Have someone tape a giant X on your back from one shoulder to the opposite hip. Put a straight line of tape across your shoulders closing the top of the X. Wear this throughout the day to help restrain your back. For the best results, hold your shoulders back comfortably before taping, using non-stretch tape. The idea is that you will feel the tape pull at your shoulders uncomfortably the second you start to slouch.

MOVE IT. One shoulder roll coming up! Roll your shoulders down and back; then pull your elbows back toward your bottom, and repeat as often as you would like. This allows your scapula (or shoulder blades) to position better during the times you consciously want to sit up straight, leading to better posture unconsciously. DOWNSIZE. Wearing heavy backpacks and purses can be posture killers, especially if they are always worn on one shoulder in particular. Only pack what you need throughout the day. Ladies, we’re looking at you.

tchealthyliving.com › JUN ’16

Sources:huffingtonpost.com, fastcompany.com, health.com, cleavelandclinic.org

n a study published by the European Journal of Social Psychology, researchers instructed students to either “sit up straight,” “push out their chest” or “sit slouched forward” while rating their personality traits. Those sitting upright were confident in the traits they wrote down, while those in less posture-perfect positions were not convinced that what they wrote was accurate. In short, sitting in an upright, powerful position makes it easier to have empowering thoughts. Kiss the kink in your neck goodbye and exude confidence! Here are six tricks to help you stand tall.

H E A LT H Y

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ADVICE

Ticking Me Off

It was 1975 when a woman in Lyme, Connecticut brought an unusual cluster of arthritis cases to the attention of Yale researchers. By 1979 the ailment was identified as Lyme disease, a condition impacting over 300,000 American lives annually.

Prevention Pointers Sources: mayoclinic.org,webmd.com, cdc.gov

Use the following precautions to help avoid the bite altogether. › Avoid areas where infected ticks live, especially in the summer months, such as moist, humid environments particularly in grassy or wooded areas. › If visiting areas prone to ticks, wear appropriate clothing. Long pants and sleeves may be a bit hot in the summer, but it could save you the hassle of a tick bite. Light-colored fabrics are useful for spotting ticks fast. › Consider using a tick repellent spray. › Check that pets do not bring ticks into the home on their fur.

revalent in wooded, grassy areas are what scientists have found to be the root cause of the epidemic that started several decades ago. Infected ticks found in areas such as these can transmit the bacterium known as borrelia to humans. This bacterium that causes Lyme disease lives in certain animals. The deer tick, a black-legged type of tick that typically spreads Lyme disease, feeds by biting the skin and sucking blood from animals such as mice, birds and deer. In this way, some ticks are infected from the bacterium found in these creature’s bloodstreams. Therefore, when an infected tick bites a human, the human is also at risk for infection. After a human has been bitten by a tick, it usually takes 24-48 hours for the bacteria in the tick to pass into the bloodstream. The tick will then bury itself into the area surrounding the bite. If you remove the tick soon after being bitten—preferably within a 24-hour period—you are much less likely to contract the disease, even from an infected tick. If the tick is not removed in time, infection may begin to set in, potentially harming the skin, joints, nerves and heart. Most common is a rash, neither painful nor particularly itchy, but mirroring the shape of a bullseye. Flu-like symptoms have been reported as well. It is best to see a doctor immediately after a tick bite. If the situation allows, save the tick to be tested for borrelia. More often than not, a round of antibiotics will usually clear any infection.

Tricks Of The Tick

› To remove a tick attached to your skin, gently grip as close to the point of attachment to the skin as possible using finetoothed tweezers, and pull steadily upward. › Avoid methods such as burning the tick off or flicking it with a credit card. › Applying petroleum jelly, polish remover or other substances will stimulate the tick to produce more bacteria on your skin. › Squeezing the tick or using your fingers as a tool could potentially cause the tick to burrow under the skin. You want this process to go as swiftly as possible. Stick to the tweezers. JUN ’16 › tchealthyliving.com

Men S T S MU

FOR

hether you’re a college student, a grandfather or somewhere in-between, as a l kinds of man you’re expected to know stuff. All stuff. With that in mind, we’ve rounded up helpful info f rmation on all manner of manly things sure fo to make you stronger, sexier, smarter, healthier and even more handy. y B Y C Y N T H I A M C FA R L A N D

tchealthyliving.com › JUN ’16

Books Every Man Should Read

Steve Jobs

BY WALTER ISAACSON A riveting story of the roller-coaster life and intense personality of a creative entrepreneur whose passion for perfection and ferocious drive revolutionized six industries.

Lonesome Dove

Movies Every Man Should See

Power Tools Every Man Should Have

Everyone owns a hammer and screwdriver, but sometimes you just need a little more power.

BY LARRY MCMURTRY This timeless classic features an unforgettable cast of outlaws and heroes, whores and ladies, and Indians and settlers.

The Call of the Wild

BY JACK LONDON A gripping tale of a heroic dog that, thrust into the brutal life of the Alaska Gold Rush, ultimately faces a choice between living in man’s world and returning to nature.

Rich Dad Poor Dad:

What the Rich Teach Their Kids About Money That the Poor and the Middle Class Do Not

BY ROBERT T. KIYOSAKI AND SHARON L. LECHTER, CPA The book explodes the myth that you need to earn a high income to be rich and explains the difference between working for money and having your money work for you.

How to Win Friends and Influence People

BY DALE CARNEGIE Useful information for every man, including three fundamental techniques to handling people, six ways to make people like you, 12 ways to get people to think like you and nine ways to change people without resentment. Sounds good, right?

Five

Ways To Unwind

(With Or Without Friends) HOST A POKER NIGHT WITH FRIENDS. You provide the snacks and cards. Make it a BYOB event. GO TO THE GYM. Nothing releases adrenaline quite like a great workout. HAVE A VIDEO GAME NIGHT. Have friends over for a Mario Kart competition.

PLAY A SPORT. A game of basketball between friends or an impromptu pick-up game might hit the spot. Or maybe football, anyone? ESCAPE TO THE GARAGE. Organize tools, build something or plan your next project.

JUN ’16 › tchealthyliving.com

MUST

MEN

FOR

Ways To Pamper Your Lady

Give her a massage.

Things Every Man Should Know How to Do JUMPSTART A VEHICLE Connect the red cables to the positive (+) terminals of the batteries in both vehicles. Clip the black cable to the “live” battery’s negative (-) terminal. Don’t touch the other end to the dead battery’s negative terminal. Instead, clip it to anything metal that’s connected to the engine. Start the live car; let it idle for 10 minutes, then crank the dead car. Remove cables in reverse order. Don’t touch them to each other or either car.

And, don’t expect anything in return.

HANDLE A BLOWOUT Instinct will tell you to hit the brakes. Don’t. Braking abruptly or a quick change in direction can destroy the tire further and cause total loss of control. Instead, maintain speed and steer gently in the direction of the skid. Once you have control of the vehicle, slow down gradually and pull onto the shoulder.

Help clean the house.

You may do this already, but if not, the extra help goes a long way.

Take the kids for the day.

CARVE A TURKEY Place the bird on a cutting board, cavity side up and facing you. Using a sharp chef’s knife (8 to 12 inches long), make a cut at each thigh and remove them. Split the thigh and leg at the joint, separate them and put on a platter. With the tip of the knife, start at the top and slowly work down, following the bones on the left wing side. Keep the knife on the bone and the breast will easily come off. Repeat on the right side. Slice breast meat and arrange on platter.

Encourage your significant other to enjoy a “me” day while you feed, play with and bathe the children.

Have a date night. The catch

here? You plan the date night—not your wife. Theatrical production followed by dessert, maybe?

Cook her dinner.

It doesn’t even have to be fancy. Just have dinner waiting on the table when she gets home.

tchealthyliving.com › JUN ’16

Foods To Eat Regularly

FATTY FISH: This includes salmon, mackerel, trout, tuna, anchovies, sardines and herring. Not only are they high in protein, calcium and naturally occurring vitamin D, they’re also low in saturated fat and loaded with omega-3 fatty acids.

Five Great Exercises For Every Man

CHANGE A DIAPER Have all supplies ready before you begin, including the diaper and wipes. Lay baby down on flat surface with his or her legs facing you. Peel tabs back on old diaper and remove it while slightly lifting baby’s legs. Use wipes to gently clean baby’s genital area, wiping front to back. Unfold new diaper, lift baby’s legs slightly and slide diaper underneath baby’s bottom with the Velcro tabs in the back. Lower baby’s legs and fold the top part of the diaper up toward baby’s bellybutton. Pull Velcro tabs around toward the front of baby’s belly and secure on front part of diaper. Put baby’s clothing back on. Throw away old diaper and used wipes. Make sure to wash your hands! TIE A TIE Place tie around neck with the wide end of the tie on your right and the narrow end on your left. The wide end should be about 12 inches below the narrow end. Cross the wide end over the narrow end. Bring the wide end through the loop between the collar and tie. Bring the wide end back down. Pull the wide end underneath the narrow end and to the right, back through the loop and to the right again so the wide end is inside out. Bring the wide end across the front from right to left. Pull the wide end up through the loop. Bring the wide end down through the knot in front. Tighten the knot using both hands and pull it up toward the collar.

WHOLE OATS: They’re higher in protein than many grains, plus they’re a powerful source of manganese and a good source of selenium, tryptophan, phosphorus, vitamin B1 (thiamin), dietary fiber and magnesium.

TOMATOES: They contain lycopene, a potent antioxidant, and phenolic acids, known to combat lung cancer. Research shows men who consume large amounts of lycopene have lower rates of prostate cancer.

Push-ups Planks Works: chest, shoulders, triceps, back, core Variations: Against a wall (the farther your feet are from the wall, the tougher it will be) Wide hands (work more back muscles by putting your hands on the floor wider than your shoulders) Close hands (increase difficulty by putting your hands 12 inches apart or less)

Works: abs, core, back, arms and legs Lie face down with elbows resting on the floor next to your chest. Go to a pushup position while resting on your elbows or hands. Squeeze the abs, and keep your body in a straight line. Hold for 30 to 60 seconds; repeat as many times as you can.

Pull-ups Works: back, arms Variations: See how far you can pull yourself up five times in a row. Hang from bar for 30 seconds in the pull-up position. When you can’t hold it any longer, lower gently in a slow, controlled manner.

Squats

Works: core, quads, hamstrings, calves Variations: Increase the difficulty by holding a barbell or dumbbells.

Uphill walking/ running

Works: overall body, cardiovascular system Variations: Take the bleacher stairs at your local high school football field. Invest in an inclined treadmill.

MUSHROOMS: They’re a great immune stimulant and source of B vitamins, which do everything from help maintain energy levels to support mood and heart function.

MOLLUSKS: Mollusks include oysters, scallops, clams and mussels. Filled with low-fat protein and loaded with iron, zinc and vitamin B12, mollusks help promote healthy brain and nervous system function; they also help with digestion and fight fatigue.

5 S

MEN

Health Tests Every Man Should Have And When

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tchealthyliving.com › JUN ’16

Ways To Give Your

Marriage A Boost BE KIND. Offer to help and listen when your spouse talks about her day. STAY FRIENDS. Go out and have fun. Try to schedule a date night once a month to reconnect.

RESPECT YOUR DIFFERENCES. You don’t have to agree on everything. Just remember everyone is entitled to his or her own opinions. DON’T WITHDRAW. If you’re feeling

upset, talk about it—don’t shut her out. BE VULNERABLE. Don’t try to hold in your feelings. Open up, and show her your emotions.

Parenting Tips For Dads

SAY IT OUT LOUD. Kids, no matter their age, need to hear “I love you” from both parents. Give plenty of hugs, too.

each of your kids regularly to do something with just the two of you. Even a 15-minute bike ride around the block will leave a lasting impression.

SHOW PHYSICAL AFFECTION. This showing of affection extends to their mother in the presence of your kids. Boys especially will learn how to treat the future women in their lives by watching how you treat their mom.

FOLLOW THROUGH. Keep your word, whether it pertains to a promised fun outing or a punishment. Children may not know how to verbalize it, but they crave consistency and boundaries. Let them see your commitment.

MAKE IT PERSONAL. One-on-one time with each child is crucial, whether you have one child or half a dozen. Schedule time with

LAUGH TOGETHER. Play games, listen to their jokes, tell funny (appropriate!) stories from your own childhood. Just be there.

Ways to Spend

Quality Time With Your Kids: • • •

• •

Play a sport or game of their choosing. Take a hike or walk the dog. Build something together (a bird feeder, a fort, airplane model, dog house... let them pick). Read to them. Eat dinner together as a family regularly. Cook some meals together, too.

Sources: artofmanliness.com, askmen.com, caring.com, esquire.com, fredericpatenaude.com, healthline.com, mandatory.com, muscleandfitness.com, popularmechanics.com, tie-a-tie.net, menshealth.com

MUST

FOR

5 S

MEN

Health Tests Every Man Should Have And When

BLOOD PRESSURE: Starting at age 18, check it at least every two years, more often if your numbers are borderline, meaning the top “systolic” number is above 120 or the bottom “diastolic” number is higher than 80. Normal blood pressure is lower than 120/80mmHg. CHOLESTEROL/LIPIDS: After age 20, cholesterol levels should be checked every four to six years or more often if you have risk factors such as tobacco use, diabetes or high blood pressure. A blood test will measure your total cholesterol, HDL (good) cholesterol, LDL (bad) cholesterol and triglycerides. A healthy total cholesterol goal should be below 200mg/dL. An optimal triglyceride level is less than 100mg/dL, although levels below 150mg/dL are considered normal. COLONOSCOPY: Because colon cancer is the second leading cause of cancer death in the United States, you should schedule your first screening for colon cancer at age 50, or earlier if there’s a family history of this disease. During a routine colonoscopy, any precancerous growths can be removed. If all is well and the doctor finds nothing of concern, you won’t need another colonoscopy for as long as 10 years. PROSTATE EXAM: Once you’re over 50, ask your doctor about the benefits—and drawbacks—of getting screened for prostate cancer, which involves either a digital rectal exam or a PSA test (blood test that measures a protein known as prostate-specific antigen). Tell your health care provider if you find yourself having trouble urinating or having to go frequently, as these are symptoms of an enlarged prostate. BLOOD TEST: Start with the basic, a complete blood count, or CBC. The CBC can give you a variety of baseline numbers for key factors such as red blood cells, white blood cells and platelets. A CBC will give you clues relating to anemia, blood glucose levels, cholesterol, thyroid problems, inflammation that could lead to cardiovascular disease and much more.

“Celebrating 1st Anniversary in Business” Ways To Give Your

Marriage A Boost BE KIND. Offer to help and listen when your spouse talks about her day. STAY FRIENDS. Go out and have fun. Try to schedule a date night once a month to reconnect.

RESPECT YOUR DIFFERENCES. You don’t have to agree on everything. Just remember everyone is entitled to his or her own opinions. DON’T WITHDRAW. If you’re feeling

upset, talk about it—don’t shut her out. BE VULNERABLE. Don’t try to hold in your feelings. Open up, and show her your emotions.

Parenting Tips For Dads

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Sources: artofmanliness.com, askmen.com, caring.com, esquire.com, fredericpatenaude.com, healthline.com, mandatory.com, muscleandfitness.com, popularmechanics.com, tie-a-tie.net, menshealth.com

MUST

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FOR KIDS IN NEED 20

tchealthyliving.com › JUN ’16

By Debra McCown

ith a brightly lit ballroom, competitive dancers in glittery costumes and a panel of expert and celebrity judges, it has all the trappings of the network television show Dancing with the Stars. But this glamorous event is not in California; it’s here in the Tri-Cities, at Kingsport’s MeadowView Conference Resort & Convention Center. On June 11, the eighth annual Dancing with the Tri-Cities Stars will feature 10 dancers competing for local honors in a live ballroom dance competition with an audience of several hundred people. Most of the contestants start out with no ballroom dancing experience but, with months of practice, are transformed into competitive dancers for an event that’s come to be known as one of the region’s best charity benefits. The proceeds benefit SteppenStone Youth Treatment Center, a facility in Limestone, Tennessee, which helps boys who’ve suffered trauma and abuse to turn their lives around. Preparation for this year’s Dancing with the Tri-Cities Stars began last year, says Kim Adler, who with her husband, Mike, serves as dance instructor for the contestants—the “stars.” The Adlers somehow work in all that teaching around their day jobs: Mike is the clinical director at SteppenStone, and Kim is a real estate appraiser.

In the year before each event, contestants are nominated—typically people who are involved in the community and able to raise money for charitable causes—and selected by a committee. Over the years, they’ve ranged in age from late teens to 70s, and they’ve come from all around the Tri-Cities. “In early January or February, Mike and I do a demonstration dance. So we dance 17 dances for them, and they [each] pick their favorite two,” Adler says. “We spend three months teaching our stars how to dance for the performance.” She says it’s great to watch the contestants go from learning the basic vocabulary of dance to blossoming into stars through the experience. “Sometimes we’re up at 6:00 in the morning, and sometimes we’re kicking them out at 1:00 at night,” she says. “They are 10 adults that have very busy schedules and families, jobs and other priorities… so we try to work them in as much as we can. We do only one star at a time because they need our time and

attention, and to learn how to dance in 12 weeks is really something.” For the dancers, the whirlwind of learning and practice leading up to the big event is an incredible—and somewhat exhausting— experience. “I’ve never done any kind of ballroom dancing before this,” says Linzi Hatley, one of this year’s dancers and a Kingsport native. “But they’re the best teachers, and they’re also patient, and they’re also really fun to learn from.” Surprisingly, ballroom dancing is a real workout, says Rusty Little, another of this year’s dancers, who lives in Johnson City. It’s extremely athletic, he says—and it requires countless hours of practice. “I like the show, and I have a new respect for what those people do each week because it is much harder than I thought it would be,” he says. “I always thought that I liked to dance, had rhythm [and was] not shy about getting on a dance floor. But I’ve had to throw everything that I ever thought I knew about dancing out the window, and it’s like starting from scratch.” A week before the event, the contestants get to try on their costumes for the first time—real costumes from Dancing with the Stars, which are rented for the occasion. The event itself begins with heavy hors d’oeuvres; the doors open at 5pm. The performance begins with an encore

“I like the show, and I have a new respect for what those people do each week because it is much harder than I thought it would be.” –Rusty Little

dance from the previous year’s winner. Then the contestants each do their first dance, followed by an intermission with coffee and dessert, and then they come back for the second dance. A total of four judges score the contestants. Two professional judges score them not just on presentation and crowd response but also their ballroom dancing technique. Two local celebrity judges grade them on the overall appeal of their dance performances. A pair of professional ballroom dancers

JUN ’16 › tchealthyliving.com

tchealthyliving.com › JUN ’16

Photo courtesy of Mickey Baker Photography

But what really makes it special— beyond the glitter and glamour of the dancers’ competition— is the cause the money is for: a facility that helps some of the region’s most vulnerable teens to rise above their circumstances and turn their lives around.

then takes the stage to entertain the crowd while the final results are tabulated, after which the winners are announced. Among the contestants, a male and female winner are awarded, based on who scored highest with the judges. Then, a people’s choice award is given to the dancer who is most beloved by the crowd. “The most important trophy is the Shining Star Award,” Adler says, “which is the dancer who raises the most money for the event.” Dessi Foster, director for development at SteppenStone, says the stars typically begin fundraising as soon as they’re selected and often hold small donation

events all year long. They compete in fundraising to win the award—but especially to help the kids. Once all the awards have been given out, Foster says, the band comes out for an afterparty and the floor is opened up; this year an ‘80s-music band will get the crowd up and dancing. “The event was started eight years ago as just kind of a one-time thing to raise a little bit of money for SteppenStone,” she says, “and it was such a success that people begged to have it again and again.” But what really makes it special—beyond the glitter and glamour of the dancers’ competition—is the cause the money is for: a facility that helps some of the region’s most vulnerable teens to rise above their circumstances and turn their lives around.

“The first thing we do with the dancers is bring them to SteppenStone to tour there and let them meet these kids who live there, and—gosh—once you see it, it’s really hard not to try and do everything you can to help,” Foster says. “They get here, and some of them have never had a bed before; now they have a bed. Some of them are scared to go to sleep because they know bad things happen to them when they go to sleep, and when they get there, they each get their own room where they can shut the door at night and be safe. And they’re learning that they can eat when they want; our kitchen cooks about 150 meals a day for 30 teenage boys. It’s a really great place.” SteppenStone typically houses more than 30 kids at a time, Adler says. They range in age from 12 to 17, and they’re supervised 24/7 at the facility, where they live, attend school and receive intensive counseling. The goal is for them to be able to return to the community and function normally. Adler says the boys often start by learning the basics: things like healthy boundaries, social skills and the relationship between work and achievement. They have the opportunity to experience what it’s like to know that someone cares—and wants to help them grow from broken and battered boys to young men with the tools they need to become productive members of society. “We’ve had several of our boys graduate from high school; we’ve had some go into the military. We’ve had some go into Job Corps, wanting to [attain vocational jobs]. We’ve had a lot of success stories,” Adler says. “This [event] just gives the boys an opportunity to see that the community cares about them and that people that don’t even know them are willing to help.” In addition to all the good that’s done with the money raised, Adler says the event itself is a big draw— because it’s a lot of entertainment for just over $100. “You cannot get better entertainment for an evening, plus a band at the end of the night, for the amount of money that we’re asking you to pay to get your tickets,” she says. “I’m telling you: You will not leave disappointed... You get to dance, you get to clap, you get to listen to the judges be funny, you get to sit in the audience saying, ‘Oh my! I wish I could do that. I want to do that!’” The “stars,” of course, have been looking forward to it most of all. “I’m just excited and honored to do it,” says Little. “It’s for a good cause, and I guarantee it’s going to be entertaining.”

Learn more:

To find out more about SteppenStone, visit steppenstoneyouth.org. To get your tickets for Dancing with the Tri-Cities Stars, visit dancingwiththetricitiesstars.com.

JUN ’16 › tchealthyliving.com

D O GO S W E N TO HEAR son

By Jim Gib

ion degree l l i m 8 4 n e Morertichaans suffer siot im third moest e h t s Ame aring loss,t abnedhind heart disehaiss e hysical ailmen ho suffer from t w of h mon p ose w and ho

com hritis. Only th fully underst cts and art ting ailment can any different aspaere debilita dly it affects so mly, many causes nderlying profoun living. Fortunate even when the uy of daily lly treatable, and n’t be completel ome or medica of hearing loss caways to regain s source d, there are still een taken away. remedieost of what has b even m

tchealthyliving.com › JUN ’16

l conversation.

in a norma s rd o w e th g in d ouble understan tr s a h s n a ic r e m

One in 10 A

ARE YOU TALKING TO ME?

efore the invention of much of the modern machinery we find to be commonplace in today’s world, men and women lived relatively quiet lives, but face it, today we live in a loud world. Engines rev, horns blare, mega-amplified car radios blast us at practically every stop light. And we haven’t even mentioned jets, helicopters, construction equipment, the dog next door or grandpa listening to the television.

“When America became an industrialized society, we began to see an increase in hearing loss all throughout our society,” says Russell Fankhouser, Au.D., CCC-A, of the Appalachian Hearing and Speech Center in Johnson City, Tennessee. “The loud sounds that accompany industry and manufacturing have led to much of the hearing loss we see today.” One in 10 Americans has trouble understanding the words in a normal conversation, and excessive exposure to noise is one of the leading causes of hearing loss. Because of the delicate way our inner ear is constructed, loud noises can easily cause damage, and in many instances, the damage is cumulative, getting worse the longer and more often we are exposed to them.

TYPES OF HEARING LOSS

There are three types of hearing loss. CONDUCTIVE hearing loss occurs when sound

isn’t conducted efficiently through the outer ear to the eardrum and then through the bones in the middle ear to the cochlea. This can come about if the eardrum is damaged, through infection in the middle ear, allergies, fluid buildup in the middle ear, presence of a tumor, through congenital malformation, impacted earwax or obstruction of the Eustachian tube. “Many times, conductive hearing loss can be remedied by one medical means or another,” says Jose Luis Jiron, Jr., M.D., of Ocala Ear, Nose and Throat Specialists. “Sometimes it is as simple as removing earwax that has built up in the ear canal and is pressing against the eardrum, or it can be as complex as specialized surgery to repair or rebuild the three bones that conduct sound from the eardrum to the cochlea: the malleus, incus and stapes. One way that many people are familiar with is a myringotomy, which is where a physician inserts tubes through the eardrum to aerate the middle ear and drain any fluid that has built up

JUN ’16 › tchealthyliving.com

there. Whatever the cause, many times we can correct conductive hearing loss.”

SENSORINEURAL hearing loss occurs when there is damage to the cochlea or the nerves connecting the inner ear to the brain. This can come about through disease or viral illness, with advancing age, from head or ear trauma or from the side effects of certain medications. “Usually, sensorineural hearing loss is permanent,” says Dr. Jiron. “If a person has sudden hearing loss that is found to be sensorineural, this is considered to be a critical and urgent matter for an otolaryngologist. Sometimes, if it is treated in time with steroids, which can include injections through the eardrum into the middle ear, then some of the hearing loss can be restored, but most times, once such loss occurs, it is permanent.” MIXED HEARING loss is any combination of

conductive and sensorineural hearing loss. “Many times, the conductive aspect of mixed hearing loss can be corrected, but once again, it is harder to regain any sensorineural loss,” says Dr. Jiron. “It depends entirely on the root cause of the loss.” Once physicians have done all that is medically possible to correct the physical reason for hearing loss, most people turn to hearing aids in an effort to boost what residual hearing remains. Hearing aids cannot truly correct hearing loss, they are simply amplification devices to make sounds louder and, therefore, more accessible to the person wearing them.

ND ws… in the nRe-OLD INDIAN AMERICAN MUKHUIGH SCHOOL

A UAL SIX TEEN-YE UPONT MAN D F ARING O N A N ISH LOPED A HE E V E D S A VENKATAKR H KY, RAMS LE, KENTUC RING, PROG A E H IN LOUISVIL ’S N O S DEFICIT STS A PER AL HEARING U ID IV D AID THAT TE IN NLY N’S N—AND IT O THE PERSO IO R T O A F IC F L IF E L S P IT ND AM WAS MIZES SOU CE PRODIGY N IE C S E AND CUSTO H T E. O HAS TO PRODUC IN INDIA WH R E H COSTS $60 T A F D N DEVICE. Y HIS GRA RD A $1,900 O F F A INSPIRED B T O N S ALL SS AND CAN INDIA SAVE IN HEARING LO E N O E M L CAN’T AYS, “IF SO Y, THEY STIL N N E P MUKUND S A G IN OUT SPEND YEAR WITH .” ID A EARING AFFORD A H x8.com Source: fo

tchealthyliving.com › JUN ’16

“T

GETTING A BOOST

here are a variety of different styles and types of hearing aids that can rehabilitate a person’s hearing by amplifying whatever level of residual hearing is left… while also suiting his or her lifestyle,” says Dr. Fankhouser. “We have devices that fit behind the ear or in the ear. Because, most likely, the person will be wearing the device eight hours or more a day, comfort is one of the most important factors we look at.” Dr. Fankhouser says that hearing aids have come a long way since the first easily wearable analog devices were made available shortly after World War II. Newer digitized hearing aids (and some older analog devices) are computer customizable for each individual. When the audiologist conducts tests to determine the degree and pattern of hearing loss for the individual, a computerized database is stored and then used to program a microprocessor chip in that person’s hearing device. This Digital Signal Processor chip then processes, filters and amplifies the incoming

sound optimally for that specific individual. “Instead of the person having to adjust the hearing aid for sound loudness, the device automatically listens for softer sounds and helps buffer loud ones,” says Shon Murray, Au.D., of Hearing and Balance Solutions in Ocala. “This gives today’s devices the ability to help cut through background noise and enhance sounds such as human speech, thereby enabling users to better hear normal conversation in a loud and noisy environment.” The biggest change in hearing aids comes in the

33%:

AMOUNT OF PEOPLE OVER 65 WITH HEARING LOSS

ability to customize them in so many ways. “Each individual has certain needs. Individual preference and style, the degree of hearing loss and whatever lifestyle the person lives, whether it be a quiet, sedentary one or a noisier, more active one, all determine what type of device is best suited for each person,” Dr. Fankhouser says. “We can very accurately customize not only the look of hearing aids but specifically what type of sounds need to be enhanced and which ones need to be filtered out.” Many people are under the impression that hearing loss simply implies the person no longer hears sound as loudly or as clearly as they once did, or no longer hears any sound at all. “Quite the contrary,” says Leigh Ann Watts, AuD, CCC-A, of Beneficial

3 in 1, 000: c

hildren

Hearing Aid Center in Ocala. “A person with hearing loss will generally say, ‘I can hear, but I can’t understand.’ In most cases, when a person begins to lose their hearing, they develop a ringing, roaring

or buzzing, known as tinnitus. Tinnitus is the brain’s attempt to fill in those reduced frequencies of hearing. “Today’s technology in hearing instruments not only helps people hear and understand

better, but it fills in those voids and, in turn, reduces the awareness of tinnitus. Those who need additional help can benefit from tinnitus therapy, which we personally customize for each patient with residual tinnitus.”

who ar e hard

NO STIGMA ATTACHED

D 3%:

r. Fankhouser says that the stigma once attached to hearing loss has given way to tolerance and acceptance—especially with children. Using the proper approach, not only is hearing loss not stigmatized, an affected child can be made to feel special.

AMOUNT OF SCHOOL-AGE CHILDREN WHO HAVE PROBLEMS HEARING

“Whereas, at one time a child might have been teased when wearing a hearing aid, kids today ask to be fitted with hearing aids that are bright and colorful,” he says. “We even offer to help parents coordinate a party where a child with hearing loss can invite all of his or her friends to come and celebrate their new life. This way, the child’s friends can learn from adults what hearing loss is about and how to best communicate with their friend. Once children become familiar with what the hearing aid does and how it helps the child lead a more comfortable life, they simply accept it as part of their life.” And that is good news to hear.

detecting hearing loss in children

Percentage Statistics: Hearingloss.org

FROM BIRTH TO 2 YEARS OF AGE A CHILD SHOULD: • STARTLE AT LOUD NOISES •

LOOK TOWARD SOUNDS OR A PARENT’S VOICE

A CHILD OLDER THAN 2 YEARS OF AGE MAY HAVE A HEARING PROBLEM IF HE OR SHE: • DOES NOT ANSWER WHEN CALLED

•

SMILE WHEN SPOKEN TO

•

GIVES IMPROPER RESPONSES TO QUESTIONS

•

RESPOND TO HIS OR HER NAME

•

TURNS TELEVISION VOLUME HIGH

•

FOLLOW SIMPLE COMMANDS

•

HAS SPEECH PROBLEMS

•

PUT TWO OR MORE WORDS TOGETHER WHEN SPEAKING

•

COMPLAINS OF NOT HEARING A TEACHER IN SCHOOL

of hear

ing or

deaf

you could be suffering from hearing loss if: •

YOU HAVE TROUBLE HEARING NORMAL CONVERSATION IF THERE IS BACKGROUND NOISE.

•

IT IS HARD TO UNDERSTAND OTHERS WHEN TALKING ON THE PHONE.

•

IT SEEMS AS IF OTHERS MUMBLE WHEN THEY TALK.

•

YOU CONSTANTLY HEAR A LOUD RINGING OR BUZZING SOUND WHEN EVERYTHING AROUND YOU IS QUIET.

•

IT IS HARDER TO UNDERSTAND THE HIGHER PITCHED VOICES OF WOMEN OR CHILDREN.

•

OTHERS COMPLAIN THAT YOU TURN THE TELEVISION UP TOO LOUD.

Source: pamf.org

JUN ’16 › tchealthyliving.com

E T A V I R PART S THE

LOW

DOW

BY C YNTH IA

tchealthyliving.com › JUN ’16

N ON ARLA M A L ND E HE ALTH “DO WN THER E”

MCF

S A FREELANCER, THE TOPICS I WRITE ABOUT ARE WIDE-RANGING. AS FAR AS I’M CONCERNED, THE MORE UNUSUAL THE BETTER, BECAUSE I LOVE LEARNING SOMETHING NEW.

BUT WHEN MY EDITORS ANNOUNCED, “WE WANT YOU TO WRITE ABOUT PENISES,” MY IMMEDIATE RESPONSE WAS, “EXCUSE ME?” I ENJOY A CHALLENGING ASSIGNMENT, HOWEVER, AND APPRECIATE BEING ENTRUSTED WITH SUCH A SENSITIVE SUBJECT.

“Man on the street” interviews definitely wouldn’t cut it for this story, and Internet research can only take you so far. (If anyone had occasion to review my Internet searches over the past few weeks, they’d be convinced I have a preoccupation with male anatomy. In defense, let me say, I’m just a journalist trying to cover all the bases.) In need of an expert who could respond to my queries without a smirk or a blush, I was grateful to find Harvey C. Taub, M.D., a urologist who’s practiced since 1995. He answered all my questions with clinical expertise and just the right amount of humor as we tackled an array of men’s private health concerns.

THEY DON’T CALL IT “IMPOTENCE” ANY MORE

Erectile Dysfunction (ED) is defined as “the inability to obtain and maintain an erection sufficient for mutually satisfactory intercourse.” As many as 30 million U.S. men are affected by ED, and there are both organic and psychological causes, including:

Most doctors find that men over 50 with ED issues have them because of physical conditions. Interestingly, the psychological end of the spectrum is more likely to cause ED problems in younger men than in older males. “Sex is a reproductive function, and men often forget this. Most men with ED are in their 50s and 60s and aren’t worried about reproduction, but we must keep in mind that nature intended sex for reproduction, not recreation,” says Taub. The good news is there are a number of ways to treat ED and most men who seek treatment find a method that works for them. “It isn’t going to work like it did when you were 20 ever again, but you can often compensate for decreased testosterone, blood flow and nerve conduction issues,” says Taub. “Once we’ve eliminated low

testosterone as a cause, we usually focus on the other conditions by using medication, such as Viagra, Levitra and Cialis.” Although he notes that these pills, which debuted in the last 15 years, have revolutionized ED treatment, they don’t work for everyone. For example, a man with diabetes typically has both poor blood flow and poor nerve conduction, so medication won’t work as well in this situation as it would in a man who has poor nerve conduction but good blood flow. As for those side effects you hear listed in the commercials for ED pills? They’re not to be taken lightly. An erection that lasts four hours is not a reason for a Facebook status update. “It’s a medical emergency because, during an erection, there’s an increased flow of blood to the penis, but if that blood can’t get out,

• LOW TESTOSTERONE • LOW BLOOD FLOW • POOR NERVE CONDUCTION • HORMONAL IMBALANCES • MEDICATIONS (BOTH PRESCRIPTION AND OTC) • ILLEGAL DRUG USE (MARIJUANA, ETC.) • ALCOHOL USE • TOBACCO USE • DEPRESSION • FATIGUE • STRESS • FEELINGS OF INADEQUACY AND/ OR REJECTION • CHILDHOOD SEXUAL ABUSE

JUN ’16 › tchealthyliving.com

TE A V I PARRT S

PATIE MY N LOOK TS ME F AT WHE UNNY NIS THIS, AY ED IS BUT ARTH LIKE RITIS .

oxygen can’t get in and this can cause tissue damage,” Taub explains. “I’ve never heard of anyone having a fourhour erection just using the pills and using them correctly,” he adds. “That’s more likely to happen if a man is abusing the pills by using too much or using them in conjunction with recreational drugs.”

So, if you’re not a candidate for pills, what other options for ED are available?

There’s the mechanical method, a VACUUM ERECTION DEVICE used to trap blood in the penis and create an erection. With this option, a cylinder is placed over the penis and a pump creates suction to draw blood into it. An elastic band is then placed around the base of the penis but for no longer than 30 minutes.

Another option is INJECTING MEDICATION into the side of the penis to open the blood vessels about 10 minutes before having sex. Although this method

works very well, Taub says many men don’t like the concept of having to stick themselves in such a sensitive area.

If you thought breast implants were invasive, this option may make you cringe. Or not. PENILE IMPLANTS are expensive but effective. Consisting of a three-piece device, this inflatable prosthesis is implanted in the penis, while the pump portion of the device is placed in the scrotum. There is a lifetime warranty, but the device typically lasts 10 to 15 years before a part needs replacement. Although choice No. 3 sounds dramatic, Taub says it’s a good option to have if someone has exhausted all other alternatives. “My patients look at me funny when I say this, but ED is like arthritis,” he says. “If your hip is stiff, you try pills first. If that doesn’t work, you walk with a cane or a brace; with ED, that’s the equivalent of the vacuum pump or injections. If none of those work, you get a new hip, and the penile implant is the equivalent of hip replacement.”

LOW TESTOSTERONE

“This topic has been big in the news lately,” notes Taub. “As men get older, their testosterone levels drift lower, but unlike menopause with women, it’s a slow gradual drift downward. When someone comes in with complaints and thinks it may be low testosterone, the first thing we do is a blood test to check their levels. If that’s normal, then we look for other causes.” Symptoms may include: FATIGUE / LOW ENERGY / LOW SEX DRIVE / DEPRESSION / SEXUAL DYSFUNCTION A simple blood test can check testosterone levels, which are measured in nanograms per deciliter (ng/dL), with the low end of normal ranging about 300 ng/dL and the upper end around 1,000 to 1,200 ng/dL.

Aging is often blamed for low testosterone, but other causes may include:

tchealthyliving.com › JUN ’16

• DIABETES • OBESITY • HORMONAL DISORDERS • TESTICULAR CANCER/ TREATMENT FOR TESTICULAR CANCER • INJURY • INFECTION

“Decreasing testosterone levels are a natural part of aging, but when it gets too low and the testicles can’t make enough, we can fix that with testosterone replacement therapy,” Taub notes.

Treatment options include: • TESTOSTERONE INJECTIONS (EFFECTIVE, BUT LEVELS TEND TO “SEESAW”) • GELS/SKIN PATCHES (EFFECTIVE, EASY TO USE, KEEP LEVELS MORE EVEN) • PILLS (NOT AS EFFECTIVE, CAN BE TOXIC TO LIVER) • PELLETS (IMPLANTED UNDER THE SKIN OF THE BUTTOCKS, THEY RELEASE TESTOSTERONE OVER A THREE- TO FOUR-MONTH PERIOD)

Injections or gel/patches are typically the first method a doctor suggests. Doses are individualized, and treatment is ongoing. Testosterone replacement isn’t without risk. For example, treatment isn’t usually recommended for men with prostate cancer or breast cancer. “There is some debate as to whether it increases the risk of prostate cancer or other diseases,” adds Taub. “Yes, men with high testosterone levels have higher incidences of prostate cancer, but what I tell patients is that we shoot for a normal range so levels aren’t higher than if their testicles were functioning normally, and this doesn’t increase the normal risk of prostate cancer.”

PROSTATE CANCER

This serious topic could be a whole article unto itself, but here’s the nutshell version. Prostate cancer is the second leading cause of cancer deaths in men (lung cancer is No. 1) in this country. In fact, 10 to 12 percent of men in the United States will be diagnosed with it while alive, and autopsies show that 30 to 40 percent of men who died of other causes showed signs of prostate cancer.

“More men die with prostate cancer than from it, so screening everybody is very controversial,” observes Taub. “European studies recently showed you have to screen up to 500 men to find 18 with prostate cancer. If you treat those 18 men and follow them for 12 years, you’ll see an increased survival of only one of those patients. So that raises the question: Is screening worth it? If you’re the one person, it’s certainly worth it. It is true that it is cheaper to only treat the men who are dying of prostate cancer rather than screen all of those in the early stages, but is that correct?” Screening consists of a PSA (prostate-specificantigen) blood test and a rectal exam for men over 50. If you’re African-American or have a family history of prostate cancer, screening should begin after age 40.

10 PSA OVER 10 HIGH RISK

PSA 4 TO 10 INTERMEDIATE RISK

4 PSA UNDER 4 LOW RISK

The PSA numbers tell the story: 0

JUN ’16 › tchealthyliving.com

TE A V I PARRT S If screening indicates a patient is high risk, a prostate biopsy performed in the office under local anesthetic will determine if prostate cancer is present.

There are several options for treating prostate cancer, depending on the patient’s age and biopsy findings. These include:

• There’s a potential of disrupting the nerves and muscles that control urination and erections. (“We try to spare these, but it’s like taking wallpaper off a wall; it’s not easy,” says Taub.)

1. 2. 3.

Obviously, these are serious considerations for any man diagnosed with prostate cancer, but the good news is that early detection and treatment are almost 100 percent successful.

Try to slow it down with HORMONE SHOTS , which can be effective for about five to seven years (again, a reasonable option for an elderly patient but not so much for a man in his 50s or 60s) Get rid of it via SURGERY AND/OR RADIATION (both of which can have significant side effects)

FERTILITY ISSUES

Heave a sigh of relief, men. When it comes to infertility, odds are, it’s not your fault. When it comes to fertility problems:

½ ¼ ¼

OF INFERTILE COUPLES HAVE A FEMALE-ONLY PROBLEM HAVE A MALEONLY PROBLEM HAVE A MALE-FEMALE COMBINATION PROBLEM(S)

“By percentages, infertility is more of a female problem then male, but there are a significant number of men who have a problem,” notes Taub, adding that the

tchealthyliving.com › JUN ’16

• It’s thorough because the prostate is removed.

• Can be followed up with radiation, if necessary.

Do nothing immediately— “WAIT AND SEE” approach (not a bad plan if the patient is already elderly)

Pros & Cons of Surgery:

Pros & Cons of Radiation:

• Doesn’t have the risks of “collateral damage” to the nerves and muscles that control urination and erections. • Can potentially cause persistent problems to the bladder and rectum. • Cannot be followed up with surgery due to scar tissue it causes.

first step is a semen analysis to verify the presence and quantity of viable sperm, and this analysis reveals three categories:

• PERFECTLY NORMAL • DECREASED SPERM COUNT • NO SPERM “No sperm is more rare and is sometimes genetic or caused by a blockage. Usually, it’s a decreased sperm count. Sometimes, it’s hormonal, so we check the pituitary gland. We also examine for varicoceles (pronounced VAR-ih-koe-seel) in the scrotum, which are similar to varicose veins and can interfere with sperm production,” explains Taub, adding that in two out of three cases, surgery can remedy this common cause of infertility. In some cases, assisted reproduction techniques, such as artificial insemination or in-vitro fertilization, are needed to help a couple achieve pregnancy.

TO SNIP OR NOT TO SNIP

In the United States, female sterilization (tubal ligation) takes place 2.5 times more than male sterilization (vasectomy), according to webmd.com, yet vasectomy is simpler, safer and less expensive. There’s just something about making an incision—however small—in that part of the male anatomy that makes most men cringe.

If it makes you feel any better, the first recorded vasectomy took place in 1823. (Of course, that was performed on a dog, but the first human vasectomy took place shortly thereafter.) It wasn’t until WWII that it was considered a form of birth control. Understandably, the “no-scalpel” technique sounds more appealing, but the process is similar, whether or not a scalpel is used. The patient can opt for local anesthesia or sedation. A tiny opening is made in the scrotum and the vas deferens—the tube that allows sperm to leave the testicles and enter the semen—is “disrupted,” either by cutting out a small section and cauterizing or by tying it off. Pain and recovery time depend on the individual, but Taub finds that most of his patients are back to work on Monday after

having the procedure done on Friday. (If their job is physically demanding, they might need a few more days.) Sexual activity can resume within about a week; sexual function and semen production are normal following a vasectomy. Couples should use an additional form of birth control until semen analysis (usually done about two months after surgery) proves the sperm count is zero. Although you often hear about vasectomy reversal, there are no guarantees, and success often depends on how much time has passed. “Reversal takes micro-surgery, and the longer you wait, the less chance of getting live sperm,” says Taub. “If you do a reversal 10 years after getting a vasectomy, your odds of getting pregnant again are less than 25 percent.”

BOXERS VS. BRIEFS The results are in! The Ultimate Underwear survey, as posted on askmen.com, revealed that:

57 % 29 % 18 %

OF MEN PREFER BRIEFS

PREFER ROOMY BOXERS

PREFER TIGHT BOXERS

Although choice of underwear style is a personal preference, if you’re looking to become a JUN ’16 › tchealthyliving.com

TE A V I PARRT S H C R A RESESHOWN G HAS WEARIN THATFS AND BRIET PANTS TIGH EASILY CAN HEAT OVERICLES. TEST dad, you might want to reconsider briefs. Low sperm count is often the culprit for couples dealing with fertility problems. Doctors say this can sometimes be solved by simply ditching the briefs in favor of “roomier, breezier” underwear. The testicles are located outside the body for one critical reason: In order to produce a sufficient quality and amount of sperm, the temperature of the testicles must be lower than the core body temperature. If they’re too warm (even just a few degrees), this can reduce sperm count. Research has shown that wearing briefs and tight pants can easily overheat testicles, so opt for boxers and skip the skin-tight jeans if you’re looking for optimal sperm count. Ditto for hot tubs and saunas. Just remember, it takes as long as 10 to 12 weeks for the body to produce sperm, so sperm count won’t magically increase if you wear boxers for a few days.

tchealthyliving.com › JUN ’16

CIRCUMCISION

It’s estimated that 60 to 75 percent of males in the United States are circumcised, but roughly 80 percent of the world male population is not. The trend of circumcision in newborn males is declining—and not just in the United States—although America has the highest percentage at over 50 percent. In 1975, the American Academy of Pediatrics (AAP) stated “there is no absolute medical indication for routine circumcision of the newborn.” The AAP restated this position in 1983, 1999 and again in 2005. Because the decision to circumcise is strictly up to the parents, they might want to consider the following from parenting-boys.com:

Pros:

Cons:

• To conform socially with peers

• Functions of the foreskin (includes protection of the glans of incontinent infants; increased pleasure during sex; provides natural lubrication)

• To prevent phimosis (tight foreskin)

• Immediate risks and complications of circumcision

• To potentially improve hygiene

• Pain (Newborns experience pain similar to or greater than that experienced by adults.)

• To potentially prevent UTIs, STDs, AIDS and cancer of the penis/cervix

• Long-term adverse outcomes (may include progressive loss of glans sensitivity)

• To make sons resemble their circumcised fathers

• Loss of sensation

NUTRITION FITNESS BEAUTY

H E A LT H Y

NUTRITION

A Global Crisis

New findings by the World Health Organization say the number of people living with diabetes has quadrupled since 1980, from 108 million to 422 million.

Source: cnn.com

In the WHOâ&#x20AC;&#x2122;s first Global Diabetes Report published in the medical journal Lancet, the organization announced that diabetes killed 1.5 million people worldwide in 2012 alone, with high blood glucose levels causing another 2.2 million deaths. The worldwide rise in adults with diabetes is said to mirror the number of people who are overweight or obese. Type 2 diabetes can be controlled with proper exercise, by maintaining a healthy weight through a nutritious diet and avoiding smoking.

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H E A LT H Y

body

BEAUTY

Mane Management

Hair restoration for men and women. Hair loss is a big deal. In the United States, about 35 million men and 21 million women suffer from it. Of those, 60 percent would rather have more hair than money or friends, according to statisticbrain.com. It’s a personal thing, and that’s why there are natural ways and prescription products to help restore, strengthen and encourage hair growth. Let’s explore the most successful ways to restore hair and keep it healthy.

For Men

Is there a bald spot forming on your crown? If you’re facing the reality of male pattern baldness or a thinning mane, there are things you can do to prevent further hair loss and even grow back some of your hair. The earlier you catch it the better, so talk to your doctor about possible causes and then ask about some of these products and procedures.

› Stem cell transplants: Researchers have found that human pluripotent stem cells can be used to regrow hair by transplanting these cells to bald areas. More testing is in the works. › Hair transplants: Hair follicles from the back of your head are transplanted under local anesthesia to balding areas. The upside is real hair will grow in formerly bald areas. The downside: This procedure gets pricey quickly, and you may need future procedures if the balding area widens over time. › Rogaine: Perhaps the most common hair-growth aid, Rogaine is sold over the counter for both men and women. It’s a topical treatment and comes as a liquid or foam. › Propecia: This FDA-approved prescription drug is made especially for men, and the American Hair Loss Association recommends it as a first line of defense for male pattern baldness.

Shave it off: Some men come to an understanding with their balding head and go all in for the dome look. It’s shave o’clock somewhere.

tchealthyliving.com › JUN ’16

Each time you wash your hair, do you notice you’re losing more and more of it? Hair loss for a woman can be even more devastating than for a man. What’s worse is that once you start stressing over your hair, you’ll encourage more hair to fall out. So, go see your doctor first to check things out. Then, explore these options to fight and disguise hair loss, along with strategies to nourish stronger, healthier strands.

› Thickening agents: Hair spray and thickening powders can make your hair look and feel fuller. › Scalp coloring: Use scalp coloring products to keep your scalp from peeking through your hair. › Hormone replacement therapy: Estrogen and/or progesterone pills may help get your hair growing if you’re lacking these hormones. › Topical treatments/prescription medications: Minoxidil cream, cimetidine and ketoconazole/nizoral cream and shampoo have all been proven to have positive results for women struggling with hair loss. › Rogaine: Women can use Rogaine, too, but we suggest buying it as a foam to prevent it from dripping to your face. You don’t want whiskers, right? › Savvy styling: Use sulfate-free shampoos, alcohol-free styling products and the low setting on your blow dryer to prevent damage. Apply a natural heat protectant before heat styling, or consider nixing the heat altogether for a while. › Get a trim: Get split ends trimmed off to prevent your hair from breaking off. A shorter cut will keep your hair feeling lighter and looking thicker, too.

Sources: matrix.com, americanhairloss.org, health.usnews.com, webmd.com, regrowhair.com, medicaldaily.com, livestrong.com, naturalnews.com, statisticbrain.com, cheatsheet.com

For Women

Natural Hair Hacks

Shedding a bit? Try going the natural route. Also, take into account any health issues or new medication you’re taking. Often, whatever’s amiss on the inside comes out in your hair—whether it’s causing your hair to appear damaged and lifeless or actually making it fall out. Take these steps to encourage scalp, follicle and hair health.

APPLE CIDER VINEGAR: Combine equal parts ACV and water, and pour over your scalp (careful not to get the vinegar in your eyes). Let that sit for five minutes before shampooing out. ACV balances your scalp’s pH level and helps remove dead skin cells.

OLIVE OIL: Rub olive oil into your scalp, and cover with a shower cap, towel or even clingwrap. Leave it in overnight to clarify your scalp and follicles.

HEALTHY DIET: Your hair needs protein and vitamins to grow. Incorporate lean proteins—like nuts, seeds, eggs and fish—into your diet, along with vitamins A, C, E, B complex and iron.

FLAXSEED OIL: Puncture five capsules of flaxseed oil and massage into your scalp. The oil and massaging motion will stimulate hair follicles and promote circulation. Let the oil soak in 30 minutes before washing out with shampoo.

DRINK WATER: Each hair shaft is one-fourth water. Drinking at least eight glasses of water each day and limiting alcohol intake will encourage hair growth.

JUN ’16 › tchealthyliving.com

body Birchbox Men

You’ll receive four hefty samples that cover a single step in your grooming routine. From face washes to hair stylers, each month will bring on a new obsession. $10 monthly

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Four Five Club

Based out of Los Angeles, this company will send you a new package of clothing (according to your preferred style profile) each month. No longer can you say ‘I have nothing to wear.’ $60 monthly

fourfiveclub.com

Trunk Club

Keep what you wish, return what you don’t like. Partnered with Nordstorm, a stylist will handpick a new wardrobe upon request according to your likes and dislikes. How’s that for personal shopping? No monthly membership

trunkclub.com

Bespoke Post

BEAUTY

Preferred Packages

Receiving mail as a kid was the highlight of our day. And let’s face it—if it’s not a bill, most of us are still pretty stoked to receive a package even as grown-ups. Men’s subscription boxes can be pretty exciting to open, too. Here are some packages that the mailman may have a hard time giving up.

tchealthyliving.com › JUN ’16

A new theme each month means you’ll never be bored. Boxes labeled “Endless Summer” and “Man’s Best Friend,” are filled with great gadgets and must-have products. Are you intrigued? $45 monthly

bespokepost.com

Spiffster Club

“Every man needs a tie” is their motto, and we agree. Start building your tie collection so you can dress to impress. $8.95 monthly

spiffster.club

BroteinBox

Discover your new favorite snacks without stepping foot inside a grocery store. BroteinBox sends healthy, delicious, proteinpacked snacks to your home or office, every month. $35.99 monthly

broteinbox.com

Southern Scholar

Simple, stylish and sophisticated socks delivered to your stoop monthly. $15 monthly

southernscholar.com

Saloon Box

This box encompasses all you need to make at-home cocktails. Try a wide array of spirits without spending a lot of money buying full-sized bottles. $37.50 monthly

saloonbox.com

Mantry

Man+pantry=mantry. From the top American food makers, six carefully curated food products will arrive at your doorstep every two months. Your pantry will be your house’s best feature. $49 bi-monthly

mantry.com

Sprezzabox

Sprezzabox delivers a box filled with fashion accessories (think tie clips and lapel pins). Items are chosen based on the season and current trends. $25 monthly

sprezzabox.com

Scentbird

This company, located out of New York, lets customers opt for a new cologne scent each month or stick to their favorite. $14.95 monthly

scentbird.com

Taster’s Club

Whiskey, rum, tequila, oh my. Taster’s Club will send you a “must-have” brand that makes your preferred spirit. It’ll also send a bit of information about the liquor, as well as instructions on how to drink it. $55 monthly

tastersclub.com

Sources: businessinsider.com, instyle.com

H E A LT H Y

Celebrating excellence

The people of our community can feel confident they’re getting award-winning medical care from the hospitals of Mountain States Health Alliance. We are proud of the many national quality awards our hospitals have received, and we thank our team members and physicians for making this possible.

100 TOP HOSPITALS

• 100 Top Hospitals® – Truven Health Analytics™ – Franklin Woods Community Hospital • 100 Great Community Hospitals – Becker’s Hospital Review – Franklin Woods Community Hospital • 100 Hospitals and Health Systems with Great Oncology Programs – Becker’s Hospital Review – Johnson City Medical Center

TOP 5% IN THE NATION

• Top 5% in the Nation for Patient Safety/Patient Safety Excellence Award – Healthgrades® (2014–2016) – Johnston Memorial Hospital • Top 5% in the Nation for Patient Safety – Healthgrades (2015) – Johnson City Medical Center

TOP 10% IN THE NATION

•Top 10% in the nation for ten consecutive years, inpatient rehabilitation program – Norton Community Hospital

INFECTION PREVENTION

• One of the nation’s nine best hospitals for infection prevention – Becker’s Hospital Review – Johnston Memorial Hospital • One of the top three hospitals in Tennessee for room cleanliness – Becker’s Hospital Review – Sycamore Shoals Hospital • One of the top four hospitals in Virginia for room cleanliness – Becker’s Hospital Review – Smyth County Community Hospital

TOP PERFORMER

• Top Performer – The Joint Commission – Smyth County Community Hospital • Quest Award for High Value Healthcare (2014) – Premier, Inc. – Sycamore Shoals Hospital • Top 53 Hospitals with Best Outcomes for Pneumonia Patients – Becker’s Hospital Review – Franklin Woods Community Hospital and Norton Community Hospital • Top Eight Hospitals in Tennessee – U.S. News and World Report – Johnson City Medical Center

CARDIAC CARE

• America’s 50 Best for Vascular Surgery – Healthgrades (2016) – Johnson City Medical Center • Five-Star Recipient for Treatment of Heart Failure for six years in a row – Healthgrades (2011–2016) – Indian Path Medical Center • Accredited Chest Pain Center by the Society of Cardiovascular Patient Care – Sycamore Shoals Hospital

CHILDREN’S HEALTH & WELLNESS

• Gold Seal of Approval for Perinatal Care – The Joint Commission – Franklin Woods Community Hospital, Johnson City Medical Center and Niswonger Children’s Hospital • National Safe Sleep Hospital Certification Program “Gold Safe Sleep Champion” (2015) – Franklin Woods Community Hospital, Niswonger Children’s Hospital • Meeting core measures for asthma care for 16 straight months – The Joint Commission – Niswonger Children’s Hospital

For more information or to schedule an appointment with one of our physicians, please call 844-488-STAR (7827).

People. Trust. Experience. MountainStatesHealth.com

H E A LT H Y

body

FITNESS

Act Natural

You workout for the healthy body benefits, right? If that’s so, why feed your body supplements that may contain unhealthy chemicals and fillers?

CAMU CAMU. Vitamin C is important to

prevent muscle cramping, reduce soreness and can help put that extra pep in your step right before a workout. Although camu camu berries, found in flooded areas of the Amazon, are not sold at local markets, you can include it into your diet in other forms. Just one teaspoon a day of the powder is all you need for over 700 percent of your daily vitamin C needs. Not convinced just yet? Camu camu also helps reduce inflammation and combat fatigue.

MATCHA. Matcha literally means “powdered tea.” Typically, when you order green tea, components from the leaves get infused into hot water, then the leaves are discarded. With matcha, however, you’re drinking the actual leaves, which have been finely powdered. In other words, matcha is a more potent form of the nutrients found in green tea. So ditch the

coffee, get creative and start your day with a matcha latte.

CACAO. Many people deem cacao powder to be one of the top foods to consume right before a workout. Its theobromine content acts as a mild stimulant to give you long-lasting energy minus the sugar crash.

CHIA SEEDS. Chia helps hold water in the body, preventing dehydration. Nutrients such as magnesium, omega-3 fatty acids, iron, zinc, B vitamins and calcium all bundled up in one seed? I’ll take one teaspoon, please. Chia is also rich in fiber and potassium, so it helps combat bloating that can make workouts uncomfortable. One more bonus? The seeds are tasteless, so you can add them to just about anything. ACAI BERRIES. Don’t feel like downing

a serving of salmon at lunch? That’s OK; neither do we. Try acai berries. In case you’re wondering, the fruit tastes like a

mixture of blueberries and chocolate. And if that’s not reason enough to give it a go, the omega-3 fatty acids will improve blood flow, reduce inflammation and protect the brain. Score!

Maca isn’t only an energizing superfood that will improve your workouts, it’s also a great source of protein for your muscles. Containing 20 amino acids in just one tablespoon, you’re practically guaranteed to see results—and fast! You can take the powder before or after you exercise. You’ll be using #lift in no time, kids. MACA.

Editor’s Note: Talk to your doctor before taking any new supplements or starting a new exercise routine. 40

tchealthyliving.com › JUN ’16

Sources: onegreenplanet.org, huffingtonpost.com, news.health.com

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MIND HOME FINANCE

H E A LT H Y

MIND

Quitting Cold Turkey

During a recent study, almost 700 smokers were assigned to either gradually cut back on nicotine or to cut it off all at once.

Source: aol.com

Each person set a quit day and saw a nurse once a week until then. Four weeks later, 40 percent of the gradual group and 49 percent of the â&#x20AC;&#x153;cold turkeyâ&#x20AC;? group had quit smoking. This suggests that if smokers quit immediately when motivated, they will have a higher success rate compared to those who gradually cut down on cigarettes. So go on, set your quit date.

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H E A LT H Y

vibe

MIND

(Men)tal Health

Statistics suggest men simply don’t suffer from mental illness as frequently as women, with 17 percent of men being treated compared to 27 percent of women. But if you’re a guy who’s ever struggled with mental health or you know one who has, you may know better. Let’s consider the unique set of challenges and stigmas standing between men and mental well-being.

Boys vs. Girls: By The Numbers A study in the American Journal of Sociology found 30 percent of men and 35 percent of women meet the criteria for a mental illness. Compare this to the 17 and 27 percent, respectively, in treatment. One in 10 American men suffer from depression or anxiety, but fewer than half seek treatment. Only two in five people, regardless of gender, seek help the same year their disorder onsets.

tchealthyliving.com › JUN ’16

Men are three times more likely than women to become dependent on alcohol and three times more likely to engage in frequent drug use. In 2014, men accounted for seven of every 10 suicides in the United States. Studies show men are four times more likely to die by suicide than women because they act more quickly on suicidal ideations and show fewer warning signs.

Depression is the No. 1 risk factor leading to suicide, so data suggesting men experience depression less frequently than women doesn’t line up with national suicide rates. Why are men being diagnosed at significantly lower rates? Blame it on societal expectations.

Do Conditions Differ?

PPD For Dad

Did you know fathers can suffer postpartum depression, too? It’s called paternal postnatal depression (PPND). A study in the Journal of the American Medical Association found that while 10 percent of men suffer from depression, that number shoots up to 26 percent during the three- to six-month period after the birth. Unfortunately, little research has been done on the condition, but male hormonal changes and the overwhelmed feelings of being a parent are thought to contribute. Half of all men whose wives suffer PPD will experience it as well. Seek help immediately if you think you may be suffering from PPND.

Sources: apa.org, afsp.org, who.int, news.health.com

Stupid Stigmas

Although men and women experience the same symptoms of a given mental illness (like depression), their conditions may present differently. Men with depression may feel the same hopelessness and lack of passion as women but may be less likely to cry in front of others or discuss their feelings. Instead, keep an eye out for excessive drinking or distancing behaviors. Some psychologists believe these differences in symptoms stem from women internalizing negative emotions while men externalize them. Although conditions like schizophrenia and bipolar disorder affect the same number of men and women, men are more likely to be diagnosed with alcoholism, substance abuse and antisocial personality disorders than anxiety or depression because of their externalized behaviors. Here are some things to watch out for in yourself or the men in your life: › Textbook symptoms of mental illness: feelings of dread, hopelessness, helplessness, lethargy, isolation, change in hygiene and trouble sleeping › Excessive drinking or substance abuse (watch out for secretive or suspicious behavior, excessive spending and changes in friend groups) › Uncharacteristic irritability, anger, violence or controlling behavior › Escapist behaviors, like spending tons of time at work › Risky behaviors, like reckless driving or gambling

Guys, have you ever been told to man up? That grown men don’t cry? Masculinity is a big deal in American culture, and the tough guy image doesn’t include going to therapy. That may be why so few men seek professional help for their mental illness. “To benefit from counseling, a man must admit that he needs help, must rely on the counselor and must openly discuss and express emotion. These requirements conflict with traditional ideals of what it means to be male: toughness, independence and emotional control,” says the American Psychological Association website. Hispanic and African American men are even less likely to seek care according to the CDC, which says these stereotypes may be even more pronounced in their lives.

How To Get Help

Fellas, if you’re interested in professional help, don’t let the tough guy rep stop you. Consider the following: Admit the need for help to yourself and know you can work with your psychologist to customize your consultations. They want to make their client comfortable and help them be successful, so talk openly with them about any concerns. Make an appointment with your general practitioner. They can discuss your situation, give suggestions for treatment and make referrals. While searching for the right provider for you, take care of your body. Eat nutritional foods and get eight hours of sleep to stay balanced when you feel unwell.

LISTEN, GUYS: No matter the condition, getting professional care ASAP is important. Forget being a tough guy and show your strength by taking control of your mental health. What could be more bad*** than breaking the silence?

Resources To Remember › NATIONAL SUICIDE PREVENTION LIFELINE, (800) 237-TALK: Call if you’re experiencing suicidal thoughts and speak with a trained PROFESSIONAL. › CrisisChat.org: Chat online for anonymous emotional support. › CRISIS TEXT LINE: Text START to 741-741 to text about a crisis if you want to be discreet.

JUN ’16 › tchealthyliving.com

vibe

NUTRITION

The Kitchen Garden

Nothing screams “She (or he) can cook!” like an indoor herb garden. It’s not every day you see basil, rosemary and oregano lining countertops, after all. So what are you waiting for? We are here to impress. Grab a mason jar and some dirt; it’s time for your green thumb to shine.

The Basics

A teacup herb display on your kitchen window sill? A mason jar lineup beside the refrigerator? The first step to becoming a gardening guru is finding the perfect indoor spot for your greenery to sprout. Choose a location in your kitchen that gets close to five hours of sunlight daily. Once you’ve found a suitable area, the rest is cake. Depending on your container, keep the soil from spilling out of the drainage holes by covering the bottom of the container with a thin layer of gravel or screen mesh. Sit your pot in a saucer to catch the drainage.

tchealthyliving.com › JUN ’16

Herbs To Consider Fill your pot with two-thirds organic potting soil mix, adding more in once a month as needed. Visit a nursery that specializes in herbs to buy your plants. Choose herbs that need similar amounts of sunlight. For example, rosemary, thyme, parsley, basil and oregano all need five to six hours of sunlight daily. Place taller herbs, like rosemary, in the center of your pot and the others around the sides. Place them at about the same depth they were growing in their nursery pots. While planting, gently loosen the soil around each root ball and fill the pot with more soil, to about 2 inches from the top. Soak once or twice a week, and allow the soil to dry out before watering again. Once the herbs are ready, be careful to only clip the outer leaves as you need them, leaving plenty of growth on the plant.

Now that we have a game plan, it’s time for a reward. Ready, set, dig!

ROSEMARY Not only will you have home-grown herbs to marinate with, but according to various studies, the smell of rosemary may even improve your memory— remember that!

THYME A long-time contender and herbal remedy for respiratory problems such as bronchitis, thyme is an herb you’ll want on hand. Even better, add this flavorbooster to any soup or salad.

BASIL If this herb is not a necessity, we don’t know what is. Aside from making a killer spaghetti sauce, you can use this plant to calm your nerves.

PARSLEY Parsley is more than just a pretty garnish. It’s is full of nutrients, containing vitamins A, C and K.

CILANTR0 A staple in both Mexican and Asian cultures, cilantro draws toxic heavy metals out of your body’s tissues.

Sources: huffingtonpost.com, nytimes.com, ecowatch.com

H E A LT H Y

vibe

HOME

Stress-Free Summer Travel

Summer is the season of relaxation and fun getaways. And because summer is considered peak travel season, prices of travel-related commodities, such as gas and airfare, are sure to increase. Planning for such expenses can save you tons of money. And if you’re planning a family vacation, you already know that traveling with little ones adds another layer of stress to an already hectic ordeal.

o help combat some of those travel anxieties— and hopefully save you some money in the process—we’ve come up with some handy tips and tricks for a successful summer vacation that requires air travel.

Money-Saving Tips

› FLY EARLY MORNING OR LATE AT NIGHT. No one › BOOK EARLY—BUT NOT TOO EARLY. Cheapair.com wants to get to the airport at the crack of dawn or fly crunched the numbers, and apparently, 47 days before overnight, but taking a flight between 5am and 7am or your travel date is the ideal time to book your trip. late at night could save you some cash. › SIGN UP AS A FREQUENT FLYER OR GET A › FLY DURING THE MIDDLE OF THE WEEK. Friday REWARDS CREDIT CARD. Have a favorite airline? It and Sunday are the most popular days to fly, so avoid most likely has a frequent flyer program and possibly these days if possible. Fly on a Tuesday, Wednesday a credit card that allows you to earn miles based on or Saturday instead—these days have much how much you spend. It might not save you money lower travel rates. immediately, but there’s always next summer, right?

Traveling With The Fam Convenience is key. When traveling with kids, everything needs to be easily accessible—from snacks and toys to your IDs and boarding passes. Have the kids bring a small backpack with a few in-flight essentials, and wear an over-the-shoulder small bag with an outside zipper pocket for important documents. Keep them entertained. Bring plenty of entertainment for the little ones—but make sure the entertainment isn’t messy and doesn’t have a ton of small parts. An iPad or other tablet is great for movies and games (Don’t forget the headphones!), and card games like Go Fish or Old Maid are also easy to manage. Make sure the older kids have a book to read, too. When all else fails, give them snacks. TSA doesn’t bat an eye at small, sealed packages of cookies, crackers or gummy snacks, but you’ll have to buy juice or water after you cross through security before you board the plane (Just make sure to use the potty one more time before boarding.) Bottles of breast milk or formula are allowed through security when you’re traveling with infants.

tchealthyliving.com › JUN ’16

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