Healthy Utah | October '12 by Healthy Magazine

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HEALTHY UTAH OCTOBER 2012

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Family is everything. That’s really what it’s all about. I was diagnosed with Crohn’s disease. I was always sick. It started to shut me down. I was just lost. SelectHealth was the key in helping me find the correct doctor. They’re giving me the opportunity to be a dad and husband again.”

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HEALTHY UTAH OCTOBER 2012

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ALLERGY

ASTHMA

IMMUNOLOGY

DOUGLAS H. JONES, M.D. American Board of Allergy and Immunology

B R EAT H E EASI E R! N O L IMIT S !

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LAYTON | BOUNTIFUL | HEBER CITY HEALTHY UTAH OCTOBER 2012

Thanks for letting us serve you — and 3,164,480 others — over the past five years

This October is the fifth anniversary of the opening of Intermountain Medical Center — which is one of the most technologically advanced and patient-friendly hospitals in America. As the flagship of Intermountain Healthcare’s system of 22 hospitals, we’re a national leader in providing the best possible care at the lowest possible cost. Over the past five years, we’ve served an estimated 3,164,481 patients. Since October 29, 2007 — the day we opened — 114,008 people have had surgery here, 410,902 people have come into our emergency department, and 26,713 babies have been born here. Thank you for supporting us for the past five years — and for your continued support in the future. As one of the best hospitals in America, Intermountain Medical Center offers expertise ranging from advanced trauma care to surgery to heart care to medical research. Our first five years have been exciting and successful, and our future looks even more promising. On behalf of our 4,398 employees and 1,600 physicians, we thank you for the opportunity to serve you and your family. Sincerely,

David Grauer Intermountain Medical Center Administrator

5121 S. Cottonwood St. Murray, UT 84107 (801) 507-7000

HEALTHY UTAH OCTOBER 2012

Healthy-Utah.com

A HIGHER LEVEL OF LASIK “Vision is very important in sports. You can run fast, you can jump high, but if you can’t see – you’re at a disadvantage all the time. Trying to fit in the NFL, you’re with the best of the best. You can’t be out there thinking about losing contacts – you’ve got to be ready to perform and compete and be as physical as you want every day. When deciding to have surgery, I asked around, talked to other guys who’ve had LASIK, and Hoopes Vision kept coming up. After hearing about their track record, my nervousness went away. Now my vision is perfect. To wake up and look across the room and see how clear everything is – it just gives you a better outlook on the day. I’m really glad I chose Hoopes Vision – I wouldn’t change it for the world.”

HOOPES VISION

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CUSTOM VISION CORRECTION

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Dr. Phillip Hoopes and Dr. Phillip Hoopes, Jr. have been selected among the ”10 Most Dependable” refractive surgeons in the U.S. (as seen in Forbes™ Magazine) three years in a row.

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HEALTHY UTAH OCTOBER 2012

contents.

OCTOBER 2012 VOLUME XII, № 10

FITNESS

18 22

MAKE A RUN FOR IT Tips to improve your form, which will in turn improve your performance and decrease your chances of injury.

STAY THE COURSE Recruit friends, family or coworkers to help you stay on task and reach your goals.

WELLNESS

24 32 46

22 32 46 48 54 50 30

INTO AUTUMN WITHOUT THE FALL Fall can be a time of progression and success if we have the right attitude. Here is how to prevent a gloomy fall.

WOMEN & CANCER The most deadly assumption you can make is that you are not at risk - really of any disease. This month is breast cancer awareness, and we are focused on making sure you know how to prevent this disease.

IT'S YOUR DESK STUPID If you feel like work melted your brain today, you may be right. Here are some ways your paycheck costs more than you bargained for.

TRICK OR TREAT!

HALLOWEEN HELP It may traditionally be a child’s holiday, but you know you’ll be indulging in all your favorite candy, too. Find out how your favorite candy stacks up in this head-tohead fat and calorie competition.

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HEALTHY UTAH OCTOBER 2012

Healthy

Letter from the Editor

UTAH

WITH

OCTOBER 2012 VOLUME XII, № 10 EDITOR-IN-CHIEF

John A. Anderson | john@healthy-mag.com MEDICAL DIRECTORS

Steven N. Gange, M.D. Lane C. Childs, M.D.

PUBLISHER

revention. There are a lot of things that we should do to prevent illness and setbacks in life. But it’s been a peculiarly recurring

theme in my life lately. I’ve attended two funerals and found out my 40-year-old best friend from high school is in his third stage of chemotherapy for advanced testicular cancer. My wife and I enjoyed a moment of escape watching the surprisingly thought-provoking movie, “The Bucket List” about two unlikely acquaintances who seek to find fun and true joy in the last few months of their fading lives. And for our anniversary my wife gave me a touching book, ‘An Hour To Live, An Hour To Love,’ by Richard Carlson, PhD – author of the ‘Don’t Sweat the Small Stuff’ books – who, in his 40’s, also recently passed away. I won’t say premonition, but you get the idea. Needless to say, all of this has caused me to pause and ponder my priorities, my plans, and my life in general. It’s a healthy exercise to mentally jump ahead –fast-forwarding to the end of your life – and take a look back. Talk about perspective and clarity of what’s important now. Consider this intriguing question Dr. Carlson poses in his book:

“If you had an hour to live and could make just one phone call, who would it be to, and what would you say…and why are you waiting?” While you're thinking about whom you’d call, I bet there are quite a few people you wouldn’t worry about. No offense to the CPAs or stockbrokers, but money, in abundance or scarcity, would be the last thing on my mind. Worldly achievements, which seem so important now, would matter little then. My office to-do list would become irrelevant. Likewise, e-mail, voice-mail, and other electronic ‘emergencies’ would little matter. And, while we’re whittling away the less essential things of life, I know I wouldn’t be worrying about those who owed me money or those who had wronged me

along the way; but it’s funny how much time we spend frittering away on those things now. From this perspective, life isn’t about keeping score. It’s easier and more fulfilling to simply give things away and to let go of other things. Of course none of us know how long we have left to live, but really, what’s the difference? Either way, simply knowing that life is fleeting and that we truly will leave this life one day helps us not take any time for granted and to be grateful for what time we do have. Unfortunately, how often do we consider the miracle that our life truly is? Sometimes we need to wake up and slow down. In my final hour of life, I can’t imagine wishing I had been a bit more uptight or stressed about life. I think that we sometimes need to say no to work and daily demands, and say yes to life and to those we love.

HEALTHY UTAH OCTOBER 2012

DESIGN EDITORS

Kelsey Jones | Phillip Chadwick design@healthy-mag.com MANAGING EDITORS

Michael Richardson | Emma Penrod editor@healthy-mag.com ONLINE EDITOR

Ashley Romney | ashley@healthy-mag.com DIRECTOR OF OPERATIONS

Sandy Wise | 801.369.6139 CIRCULATION MANAGER

Ron Fennell | distribution@healthy-mag.com CONTRIBUTING WRITERS

Michael Richardson, Jessica Hagy, Darrin F. Hansen, Heather Hooke, Laura Schwecherl, David Joachim, Douglas H. Jones, Tamarra Kemsley, Lisa Mathews, Trevor Magee, Stuart B. Porter, Mark Saunders, Steven E. Warren CIRCULATION

Dr. Carlson poses it this way, “Since we know we are going to die someday, and that we are going to look back on our lives and reflect on what’s important, why not start living that way today? Right now? Why not plan our lives, our jobs, our day-to-day experiences based on the inevitable moment of reflection that will be upon us sooner than any of us can possibly imagine?”

Healthy Utah® is distributed widely to more than 870 locations along the Wasatch Front. It is also mailed to all doctors, dentists, chiropractors, medical practitioners, health clinics, banks, and other businesses along the Wasatch Front. If you’d like to have Healthy Utah® delivered for distribution in your place of business, contact us.

This month, as we turn our attention to fall, the holidays, fitness, hope, and prevention, I hope that you will take the time to be inspired by grandeur and simple beauty that is in your life. Start by simply doing the things you know will prevent illness and suffering later in life. Shift gears and live the way you know you should, deep down. And prevent regret by picking up the phone and making that loving call you’ve put off, for whatever reason.

PLEASE NOTE: The content in this publication is meant to increase reader awareness of developments in the health and medical field and should not be construed as medical advice or instruction on individual health matters, which should be obtained directly from a health professional. The opinions expressed by the authors and advertisers are not necessarily those of the publisher. Call for reprint permission.

“Take time to say ‘I’m sorry,’ ‘I love you,’ ‘thank you,’ or ‘it’s okay.’ And if tomorrow never comes, you’ll have no regrets about today.” - Norma Cornett Marek – from ‘Tomorrow Never Comes’

Kenneth J. Shepherd | ken@healthy-mag.com

Healthy Utah® Magazine 256 Main St., Suite F l Alpine, UT 84004 (801) 369.6139 l info@healthy-mag.com To be included in our free online directory, please e-mail your contact information to directory@healthy-mag.com

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A B C 4' S H E A LT H Y U TA H

E D I TO R I A L A D V I S O R Y B O A R D

AESTHETICS & LASER

FUNC TIONAL MEDICINE

S PA

Elase Medical Spa 801-495-2737 See online: Healthy-Utah.com/elase

RedRiver Health and Wellness Center

801-446-2822 See online: Healthy-Utah.com/redd

Seasons Salon and Day Spa 801-223-9356 See online: Healthy-Utah.com/seasons

ALLERGY & ASTHMA

HORMONE THERAPY

SPINE CARE / SURGERY

Rocky Mountain Allergy, Asthma & Immunology 801-775-9800 See online: Healthy-Utah.com/

Utah Wellness Institute 801-576-1155 See online: Healthy-Utah.com/robertjones

The Smart Clinic (801) 676-7632 See online: Healthy-Utah.com/smartclinic

B A R I AT R I C M E D I C I N E

INFERTILIT Y

V E I N T R E AT M E N T

JEFFREY AYERS, MD MEDICAL DIRECTOR

DOUGLAS H. JONES, MD

O. LAYTON ALLDREDGE MD, FACS

South Valley Surgical 801-571-9511 See online: Healthy-Utah.com/

B A R I AT R I C M E D I C I N E

DARRIN F. HANSEN MD, FACS

Utah Lap Band 801-LAP-BAND (801-527-2263) See online: Healthy-Utah.com/

C A R D I O LO G Y

AMANDA DONOHUE, DO

JOSHUA JAMES REDD, DC – CHIROPRACTIC PHYSICIAN

ROBERT JONES, DC

RUSSELL A. FOULK, MD

Utah Fertility Center 801-492-9200 See online: Healthy-Utah.com/foulk

INSURANCE

STEPHEN L. BARLOW MD, VICE PRESIDENT

SelectHealth 801-442-5038 See online: Healthy-Utah.com/

INSURANCE

DENNIS HARSTON MD, MBA – CMO

AUTUMN SPENCER COSMETOLOGIST, OWNER

SCOTT ADELMAN, M.D.

HARRISON LAZARUS MD, FACS

21st Century Vein Clinic 801-263-0778 See online: Healthy-Utah.com/lazarus

W E I G H T LO S S

KELLI BEHLE, FOUNDER

MD Diet Utah Company phone 801-293-3100 See online: Healthy-Utah.com/mddiet

W E I G H T LO S S

STEVEN E. WARREN, MD

Align Wellness 801-673-3274 See online: Healthy-Utah.com/warren

Jordan Valley Medical Center 801-263-2370 See online: Healthy-Utah.com/ donohue

Altius Health Plans 800-377-4161 See online: Healthy-Utah.com/

D E N TA L : C O S M E T I C

M E N ’ S H E A LT H

Elite Smiles 801.572.6262 See online: Healthy-Utah.com/ meden

Western Urological Clinic 801-993-1800 See online: Healthy-Utah.com/

D E N TA L : G E N E R A L

M E N ’ S H E A LT H

K. Don Dental 801-424-0600 See online: Healthy-Utah.com/ bigelow

STEVEN N. GANGE MD, FACS

D E N TA L : C O S M E T I C 801.262.0744 Rodney s. Gleave, DMD | Cosmetic & Implant Dental Arts

Western Urological Clinic 801-993-1800 See online: Healthy-Utah.com/

D E N TA L : FA M I LY 801-829-1756 Joe Maio, DDS | Apex Family Dental

DIABETES

M E N ’ S H E A LT H

H Y P N O T H E R A P Y 801-942-6175 Jolene Shields C.Ht. | Jolene Shields Hypnotherapy

Juvenile Diabetes Research Foundation 801-530-0660 See online: Healthy-Utah.com/jdrf

Men’s Health Center 801-580-8855 See online: Healthy-Utah.com/men

WALTER MEDEN, DDS

DON BIGELOW, DDS, PC

LAURA WESTERN

FITNESS

LORA ERICKSON

Blonde Runner Health LLC 801-608-5516 See online: Healthy-Utah.com/blonderunner

EYE CARE

PHILLIP C. HOOPES ,MD

Hoopes Vision Correction Center 801-568-0200 See online: Healthy-Utah.com/hoopes

LANE C. CHILDS, MD, FACS

ANDREW PEIFFER MD, PHD

ORTHODONTICS

P E R S O N A L T R A I N E R S 801-427-8420 Nick & Preston Rainey | Body4Change, LLC P R E G N A N C Y / B A B Y 877-UCB-STEM Eliott Spencer, PhD, Co-Owner | Utah Cord Bank W E I G H T LO S S 801-656-2717 Denise Hall-Carter, CEO, Owner | Salus Lifestyles

Fairbanks Orthodontics 801-766-4660 See online: Healthy-Utah.com/fairbanks

W O M E N ’ S H E A LT H 801-692-1429 Mark Saunders , MD | Dr. Saunders OB/GYN

ORTHOPEDICS/SPORTS MED

V E I N T R E AT M E N T 801-262-2647 Mountain Medical Vein Center and Medspa

TREVOR MAGEE, MD

Salt Lake Regional, The Center for Precision Joint Replacement 866-431-WELL (9355) See online: Healthy-Utah.com/

S PA

Hoopes Vision Correction Center 801-568-0200 See online: Healthy-Utah.com/

Xage Medical Spa 801-850-9435 See online: Healthy-Utah.com/porter

Facebook.com/HealthyUT

C O S M E T I C S U R G E R Y 801-418-8172 Trenton C. Jones, MD | Cascade Cosmetic Surgery Center

BRANDON W. FAIRBANKS DMD

EYE CARE

PHILLIP C. HOOPES, JR., MD

H E A LT H Y U TA H E X P E R T PA N E L

STUART B. PORTER, DO

YO G A 435-225-6529 JT, Studio Manager | BE HOT Yoga & Pilates Studio YO G A 801-467-6909 Alexandra Bassett, Director | Zen Living Yoga

I F YO U W O U L D L I K E TO B E CO N S I D E R E D F O R T H E A B C 4 H E A LT H Y U TA H A D V I S O R Y B O A R D , P L E A S E E - M A I L U S AT A D V I S O R @ H E A LT H Y - M A G . C O M O R C A L L 801.369.2523 HEALTHY UTAH OCTOBER 2012

THE NEWS NUMBERS, STUDIES, AND STATS Edited by Kelsey Jones

Get the

FACTS

Have you ever wondered why so many weight-loss commercials are targeted toward women? According to a study conducted by the University of Nebraska, 286 men and women were analyzed. Data showed that women are nearly twice as likely to have dieted than their male counterparts. Consider the dieting differences:

72%

of women say they believe it’s important to limit fats to lose weight as opposed to 52% of men

of women who have tried vegetarian diets as opposed to 2% of men

57%

of women believe they need to lose weight as opposed to 29% of men

19%

of women who have tried low-fat diets as opposed to 8% of men

16%

TO WEIGH LESS, JUST ADD THIS Here’s the deal, dieters. You’ll make great strides in your effort to lose weight if you get a little extra of this past your lips: water. Upping your daily water intake by 33 ounces — that’s about 4 additional cups — could help you melt an additional 2.5 pounds over the course of a year-long diet. Obesity Society Annual Meeting

of women who have tried low-carb diets as opposed to 7% of men

OUT OF SIGHT, OUT OF MOUTH In a Cornell University study, office workers who kept candy in a clear dish within easy reach ate more treats than when the candy was kept in an opaque container at least 6 feet away. Scary how a little thing like location can affect your willpower. Stash treats out of sight so you’re less likely to trick yourself into mindless munching. International Journal of Obesity 2011

BETTER THAN A BOTTLE

HEALTHY UTAH OCTOBER 2012

Getting your nutrition through a healthful, diverse diet may help lower your risk of cardiovascular disease, cancer, and other chronic conditions better than getting it through supplements, evidence suggests. Don’t toss your supplements, however. They are a good way to fill in nutrition gaps when your diet falls short. Archives of Internal Medicine 2010 Healthy-Utah.com

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HEALTHY UTAH OCTOBER 2012

THE BODY HEALTHY FACTS AND FIGURES

ALL ABOUT ACNE

FIVE PERCENT OF WOMEN AT AGE 40 HAVE ACNE; BUT ONLY 1% OF MEN IN THAT AGE GROUP.

STAY HYDRATED FOR A MORE BALANCED BODY.

www.healthassist.net

[BULLETIN]

Have you ever found yourself reaching for the fridge during your down time? A survey by the Priory Group in the U.K. found that more people ate when bored than when stressed.

Water you talking about?

The human body is 50-75 percent water, depending on a person's age. Sure, you’ve probably heard something like that in grade school, but think about it. It goes a long way towards explaining why water is so important to us mostly liquid beings. In general, if we should lose more than 3 percent of our water content, we become dehydrated. If we lose 20 percent of our water content we won’t just dry up like a piece of toast, we’ll probably cease to exist. So how do you keep from depleting your body’s precious water supply? Drink at least 8 eight-ounce glasses of water each day. IF YOU MUST BUY HEELS, try to buy short, chunky heels with plenty of room for your toes. Lower heels usually give you more stability, better shock absorption and greater comfort.

160 235 EACH YEAR IN THE

HUMANS CONSUME

UNITED STATES,

235 MILLION DOSES OF

MORE THAN 160 MILLION PRESCRIPTIONS ARE WRITTEN FOR ANTIBIOTICS.

ANTIBIOTICS ANNUALLY AND OF THOSE DOSES, IT IS ESTIMATED THAT 20%-50% OF THAT USE IS UNNECESSARY.

Boots made for walking

Researchers from the University of Wisconsin, La Crosse6 found that casual and comfortable clothing workdays promote increased physical activity. Specifically, study participants took an average of 491 (or 8%) more steps on Jeans Day than on those days in which they wore normal business attire. It is also estimated that study participants burned an average of 25 additional calories on Jeans Day with the extra steps and miles walked. Wearing casual clothing every day for 50 weeks of work translates into burning an additional 125 calories per week and 6,250 calories per year. So ditch your heels and grab some flats!

HEALTHY UTAH OCTOBER 2012

Healthy-Utah.com

©Ryzhkov, Piotrek73 | Dreamstime.com

BOREDOM

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HEALTHY UTAH OCTOBER 2012

THE WORKOUT INPUT, INSPIRATION AND PERSPIRATION

3 reasons to exercise STUDIES HAVE SHOWN that aerobic fitness

may reduce the loss of brain tissue common in

aging. Want to clear your mind? Exercise. Working out also increases energy levels and serotonin in the brain, which helps to improve mental clarity.

IF YOU’RE STRESSING over your 401K plan

and the stability of your current job, then consider hitting the gym. Working out can be a positive

distraction, according to WebMD, and can help

elevate your mood, keeping depression at bay.

BELIEVE IT OR NOT, 30 minutes of exercise in

the morning could change your whole day. Studies have shown that endorphins are released into the bloodstream during exercise, making you feel more energized.

[BULLETIN]

WALKING BUILDS UP BONES

Perceived Rate of Exertion:

This measures how hard we think we’re working. The American Council on Exercise equates this rate of exertion on a scale of zero to 10 with three to five being the ideal workout zone. Put into perspective, lying on the couch is a zero while sprinting after that runaway dog (again) will drive it up to a 10. [BULLETIN]

Feel able to have a full, comfortable conversation during exercise? It means that the body isn’t being asked to work hard enough. Once we’re too winded to talk and gasping for air, we’re asking too much of ourselves. Being limited to broken sentences is just about right.

According to America’s Authority on Fitness, Exercise helps strengthen bones because it forces them to bear weight, which is why high-impact exercise elicits even greater gains in bone density. Experts have found that walking just 30 minutes per day a few days a week is enough to moderately increase overall bone density.

300 There are more than 300 types of headaches, but only about 10% of headaches have a known cause. The others are called primary headaches. THE STRETCHING MYTH RECENT STUDIES HAVE PROVEN THAT COLD

STRETCHING, THE WAY

MANY OF US DO BEFORE WORKING OUT OR EVEN BEFORE ATHLETES GET

READY FOR COMPETITION, MAY ACTUALLY BE HARMFUL TO OUR

MUSCLES AND MAY

LOWER PERFORMANCE, CONTRIBUTING TO

CHRONIC PAIN. RATHER,

STRETCH AFTER MUSCLES ARE WARMED UP.

HEALTHY UTAH OCTOBER 2012

Healthy-Utah.com

©Showface | Dreamstime.com

Increases energy

Reduces stress

MOVE YOUR BODY FOR AN ACTIVE LIFESTYLE.

Boosts brainpower

If you’re looking for motivation to start exercising, look no further.

GET IN & GET OUT Mountain Medical can treat your varicose and spider veins quickly and get you out enjoying the things you love in just a few days. And most insurance plans will cover your varicose vein treatment. Schedule your free screening today. Murray 801.261.8346 | S. Ogden 801.476.8346 | MOuntain Medical.cOM

hu_oct_2012.pdf

9/5/12

7:05 PM

CMY

EXP 10/31/12

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EXP 10/31/12

HEALTHY UTAH OCTOBER 2012

///////////////////// FITNESS

MAKE A RU

HOW FORM CAN IMPROVE YOUR RUNNING

3 The Olympics remind us that performance rests heavily on one factor: form. It’s not the fancy shoes, expensive shorts and muscle shirts that make the athlete but the balance, efficiency of motion and coordination that are the real medal winners.

WRITTEN BY MICHAEL RICHARDSON

This makes sense when we watch professional athletes, but sometimes it doesn’t translate to our own running. When is the last time we’ve thought about form? Our feet and back hurt from our runs, so instead of changing our running form, we go buy new shoes, blaming the pain on our body type. Harvard professor of human evolutionary biology, Daniel Lieberman, told Details.com that running can be compared to swimming. “It's about how your body moves, not what's on your feet,” he says. “Good swimming requires you to learn good form—people don't throw you in the pool and expect you to swim properly. But for some reason we have this idea that everyone has their own natural running form.” Here are some tips to improve your form, which will in turn improve your performance and decrease your chances of injury.

2 18

HEALTHY UTAH OCTOBER 2012

Healthy-Utah.com

UN FOR IT! 1. IT’S ALL IN THE HEELS: Landing on the heels is one of the most common problems runners have. This creates a large amount of force on our legs which can lead to injuries. Lieberman discovered that runners who land on the front part of their feet suffered less than half the injuries heel strikers did. The cure is simple. If you land on your heels, your stride is too long, so shorten it. If you land on only the toes, your stride is too short. The sweet spot is the ball of the foot, where you will get the best support and most powerful lift into the next stride.

2.CUSHION YOURSELF Once you learn how to land on the ball of the foot rather than the heel, the next step is to make each step gentle, relaxed and compliant according to Lieberman. “It's like when you land from a jump, flexing the hip, knee and ankle,” says Lieberman. “Again, the landing should feel soft, springy, and comfortable. It's probably good to land with the foot nearly horizontal so you don't have to work the calves too much.”

3. POSTURE: STRAIGHT UP

Lead with the chest when you run for the more efficient running posture. Some people lean forward with the hips, putting their head too far back. The head should be up, looking forward. This head position should cause your torso and back to naturally straighten, which improves stride, according to runnersworld.com. Good posture will help the runner breathe better as well. One theory behind side stitches, or side aches, is that bad posture is the culprit, according to the New York Times.

4. ARM CONTROL Keep your elbows close to your sides when running. Your arm motion should feel like a pump as you push down and back behind you, according to Terrence Mahon, founder of Mammoth Track Club in Mammoth Lakes, California. Also pay attention to the arc of your swinging arm as you run. Swing arc should increase with your speed. A simple trot should have a small arc going from the height of your belly button to the height of your front pocket.

Irene Davis, PhD, director of the Spaulding National Running Center said that she has been able to significantly lower impact forces in runners by helping them improve form. In some cases better form even resolves chronic injury problems, Davis said to runnersworld.com. "We're able to retrain gait patterns and significantly reduce a runner's pain," she said. Changing form is generally best for those who have recurring pain and injuries from running. “For certain chronically injured runners, regardless of ability level, changing form might well be a cure,” a runnersworld.com article said. “It is possible that many modern runners, in modern shoes, have learned a maladaptive style of running, one that causes them to run

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inefficiently and predisposes them to injury.” Running specialists warn, however, that trying to change form too quickly can cause injury as well because your body needs time to adjust. In some cases, form shouldn’t be adjusted. But the benefits are there for people with bad form, which could be you. Author of Born to Run, Christopher McDougall, said that improved form is not only a performance-enhancer, but a liberating feeling. “Once you focus on mechanics and you're not in pain, you can go farther, faster,” he said. “It's about posture, breathing, connection between mind, muscle, and ground contact. It's freeing.”

< < < < < < < < < < < < < < < < HEALTHY UTAH OCTOBER 2012

////////////////////// FITNESS

CROSS TRAINING: FA S T E R A N D F I T T E R

Mixing it up with exercise prevents injury and improves performance You want to get stronger, faster and more stable, but you’ve hit a dead-end in training. Your times aren’t improving, your health is at a stand-still, and a new injury hampers you. Feel like you’re hammering nails into concrete? Maybe you are. Cross-training may be the route you should take to be fitter and improve overall health. Training between different sports improves our strength, helps us avoid injury that comes from overusing certain joints and muscles, builds stability and increases flexibility. Sure, keep running, but add a good swim every now and again or get out on your bike ride. Focusing on only one type of training can cause us to over-train, develop a metabolic imbalance and mental fatigue. It’s good to mix it up, according to Dr. Paul Krause, a traveling physician for the Hawaiian Ironman Triathlon World Championships. “It is the variation of stresses to the athlete’s muscles while cross-training that tricks both the muscles and brain into believing the body needs to be prepared for all of these sports in the future,” he wrote. “These variations trigger new neuromuscular adaptations or, in other words, new pathways from the brain to the muscles.” These changes in the body and brain allow the athlete to improve overall performance. Kraus gives the example of a fatigued runner in the last leg of a race. The runner is hunched over, legs barely lifting, with terrible posture. With cross-training, Kraus says, the runner could gain the core strength and posture to finish races better.

HEALTHY UTAH OCTOBER 2012

Believe it or not, cross-training is actually a way to be nicer to your body. As you transition to new exercises, you let overworked muscles and joints rest while improving others. Your body is healing and working out at the same time, as well as reducing the chance of future injury. Cross-training also prevents exercise from becoming stale and boring, said Krause.

“If variety is the “spice of life,” then cross-training is the “spice of exercise,” he wrote. Cross-training conquers boredom and brings balance. Concentrating on only one exercise can lead to an imbalanced body, which isn’t healthy. “Runners tend to have strong hamstrings and calves, while bikers have strong quadriceps muscles,” Krause wrote. “These imbalances can put the athlete at risk for injury. By strengthening opposing muscles through complimentary activities, the joints are more stable and the antagonist muscles are less likely to fatigue with intense or prolonged loading of the primary muscle groups.” To top it off, learning a new skill and becoming proficient at it feels fantastic. Now is a great time to try road biking for the first time, learn how to swim better or try yoga. Remember that cross-training can involve a wide variety of exercise and aerobics, from rockclimbing to Zumba. But in the end, cross-training is about more than just having fun. It is the healthy way to be active.

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HEALTHY UTAH OCTOBER 2012

///////////////////// FITNESS

Stay the

COURSE Don’t let friends and family derail your fitness goals

We all know that maintaining our health is an ongoing process. Sometimes you can lose motivation, struggle with your health, or feel very overwhelmed. I know one thing for sure. Your journey to wellness doesn't have to be traveled alone. Recruit friends, family or coworkers to help you stay on task and reach your goals.

• FAMILY TRADITIONS ARE IMPORTANT. Many get-togethers are centered on food. You don't have to give up your favorite dishes, but you can make some small changes. Add healthier alternatives, start new recipe traditions, or modify existing recipes. Use your bonding time to be active rather than to just eat. Better yet, get out and play together and then reward yourselves with something yummy that is good for the body.

• WORK PARTIES CAN BE CELEBRATED WITH THINGS OTHER THAN JUST FOOD. Don't get me wrong. I love food—but don't make things hard on yourself. Recognize a birth, an accomplishment, a reached milestone, or a farewell with praise or fun activity; not just with food.

• BEWARE OF YOUR SNACKS. They are too tempting and the calories add up. Desktop candy dishes enticed the typical office worker into eating nine pieces a day or an extra 225 calories. Stashing the jar in a desk drawer, however, lowered the daily candy intake to six. Moving the jar a mere 6 feet away reduced intake to just four candies per day. (Painter, Wansink and Hieggelke 2002) How about setting out healthy choices like carrots and hiding the goodies?

• JUST SAY NO. There are a lot of food pushers out there. I know they do it out of love, but their "love" can eventually show up on your backside. You don't have to explain, just say, "No thanks." Use your gathering time with people as an opportunity to visit, share stories or even offer a welcome hug. It is hard to talk and hug when you are sampling everything and busy holding a beverage in one hand and a plate of food in the other.

• FIND FITNESS FRIENDS. Find a workout buddy or a class where you can meet people who have similar goals. You can motivate each other to be consistent, push each other to progress and share encouragement. "Your diet not only influences which friends you tend to pick or hang out with, but your friends also influence your diet." I have heard this quote many times before, "You're no fun anymore." Yikes. Surround yourselves with those who support your choices, and your influence may even promote better choices from your friends. Multiple studies confirm that enthusiastic friends and family are essential to developing and sustaining healthier fitness habits. Dieters can lose more weight if partnered with supportive friends, and exercisers get more motivated if paired with positive pals (Bell & Pliner 2003, Hogan, Linden & Najarian 2002; Verheijden et al. 2005)

ABOUT THE AUTHOR

Lisa Mathews

is a Certified Personal Trainer and Certified Pilates Instructor with Treehouse Athletic Club editor@stardocs.com

LIFE IS TOO SHORT. ENJOY IT AND SURROUND YOURSELF WITH THOSE WHO CAN HELP YOU FIND THAT HAPPINESS. 22

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/////////////////////// MOTIVATION

friendship W R I T T E N

B Y :

S U Z A N N E

M E T Z G E R ,

The healing power of a faithful friend

Never — and I mean never — underestimate the value of a woman friend. Yes, sometimes you sure can't live with them, but, in all honestly, you can't afford live without them — at least not well. Female friends can be one of the most valuable assets another woman can have because they help us cope with gravity, other relationships and our world when it seems to be falling apart at the seams. Women do lunch, the Macarena and the impossible. Female friends help women lower blood pressures, cholesterol and heart rates. They are like all green lights on the way to work, being in the fastest line in the grocery store, seeing an old rival who doesn't look half as good as you do and jeans that really fit.

“

P H . D .

This is because female friends are tailor-made for our lives. Women who are friends with other women help each other laugh at being dysfunctional, obsessive compulsive, and neurotic, because basically they are, too. Female friends bring us joy, happiness and laughter. Friends soothe, calm and help us find peace. They help make us happy, strong, humble, human, glowing, growing and live a wonderful life. Friends help make long days seem shorter, put a smile on our face in the most grave situations and help us believe almost anything is possible. We get by with a little help from our friends. Female friends are both silver and gold. Good friends are here today and here tomorrow. There is nothing better than a good friend — unless, it is a good friend with dark chocolate. There is wonder and joy in having and being a friend, so reach out and remember that being one is just as important as having one.

”

The best way to mend a broken heart is time and girlfriends.

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- Gwyneth Paltrow -

HEALTHY UTAH OCTOBER 2012

///////////////////// WELLNESS

INTO

AUTUMN Without the Fall As the leaves fall, sometimes so do our spirits. Less sun, cold wetness and dark clouds make fall seem a fitting word for the season that plunges us down from glorious brightness into soggy dimness. But the word “fall” actually comes from the simple falling of the leaves, nothing sinister. Think of the word Autumn, which comes from a Latin word meaning “the harvest time of plenty.” Fall can be a time of progression and success if we have the right attitude. Here is how to prevent a gloomy fall.

Rule #1

HEALTHY UTAH OCTOBER 2012

People Matter More Than Weather Friends and family can make up for the dark clouds and shrinking sunshine. Researchers now understand that relationships are vital to both mental and physical health. Tom Rath and Jim Harter, Ph.D. wrote on gallup.com that relationships serve as a buffer during tough times, improving our cardiovascular functioning and decreasing stress.

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How to prevent those winter blues. “People with very few social ties have nearly twice the risk of dying from heart disease and are twice as likely to catch colds,” they wrote, “even though they are less likely to have the exposure to germs that comes from frequent social contact.” Other researchers found that relationships can determine how fast a wound heals. Couples who reported hostility in their relationship took twice as long to heal from minor wounds as couples with no hostility. The body clearly functions better when positive relationships are a part of life. Professionals recommend about six hours of social time per day to get the peer support needed for wellness. Make this a priority in the fall and winter.

Find Your Fall Jams The Beatles allow us to exclaim “here comes the sun” in the dark of winter. Music is versatile and can have many positive influences over the body. As fall hits us, music can be a great ally to prevent pessimism. We can use our favorite tunes to boost energy or simply relax. Music can also bring up great memories that put us in a good mood. Use music to avoid singing the blues (unless blues is your type of music).

Do Something Nice For Someone Gloom prevention sometimes requires thinking outside ourselves. The Do Good Live Well organization surveyed thousands of volunteers along with people who didn’t volunteer to serve and found many differences in physical and emotional health. Of volunteers, 68 percent said their service made them feel physically healthier. The volunteers surveyed were more satisfied with their physical health, had higher energy levels, better physical stamina and aged better than their non-volunteering counterparts. But the differences may be more important mentally. The volunteers reported an enriched sense of purpose in life and a better sense of well-being and self-discovery. It turns out that by helping others, we are also helping ourselves.

Get a Friend at Work or School For some people, winter frowns don’t come from less sun, but from more work and seemingly endless responsibility. Summertime is full of vacations and hammocks, but winter seems packed with the daily grind. Having a friend in the workplace can prevent this type of winter gloom, but researchers at Gallup. com found that only 30 percent of employees have a best friend at work. Facebook.com/HealthyUT

“Those who do are seven times as likely to be engaged in their jobs, are better at engaging customers, produce higher quality work, have higher well-being, and are less likely to get injured on the job,” Gallup.com reported. Work isn’t meant for hanging out, but office relationships are key to productivity and well-being.

Don’t Leave the Sun Behind Fall is the busiest time of year for some, meaning we stay cramped in offices staring at computers until it gets dark outside. This sun-avoidance can be a huge reason for fall depression. Serotonin, the happy hormone, increases when the nights are short and the days are long, so make sure you get some sun exposure every day to keep mood elevated. Daylight, even if it isn’t warm, can also help shut off the body’s production of melatonin, a hormone produced at night that makes you drowsy, according to health. usnews.com. Go outside to let your body know it isn’t time for sleep. The sun also gives us vitamin D. A deficiency of this vitamin has been associated with increased risk of depression.

Remember that the sun only leaves with summer if you let it. Change It Up Nothing takes the wind out of our sails like the same old things over and over again. The same desk, same chair and same door become familiar to the point of lunacy. Sometimes a change of scenery is what takes us out of the doldrums. So unless you live in a prison, try it out. Redecorate your living room, office space or kitchen table to get the summer out of your system. A new paint job, potted plants and different center pieces can prevent the fallen feeling of fall.

Positioned for Smooth Transition Getting the family up at 6:30 a.m. when fall starts can be like running into a brick wall. Our bodies need time for transition to prevent the lackluster feeling. According to pbs.org, families should transition to new schedules about ten minutes at a time. So as September approaches, go to bed ten minutes earlier and wake up ten minutes sooner, and then repeat the process. If you haven’t worked out in three months,

lifting weights is going to leave you sore. Likewise, waking early is going to be painful if you’ve slept in for three months. Preventing sluggishness requires smooth transitions.

Exercise A Plan As the leaves turn orange and red, make sure your body isn’t turning soft. Exercise and remaining active is one of the best ways to escape a cloudy mood. Devise an exercise plan instead of just telling yourself “I will exercise.” If the weather gets too nasty where you live to be outside, make sure you know where to go to exercise indoors. As added motivation, remember that nothing makes a dark mood darker like a little extra flab around the waist.

Seasonal Affective Disorder Winter blues are generally not a serious threat to health—unless they never go away. Amplified winter blues are called Seasonal Affective Disorder, or SAD (how fitting, right?). This disorder generally starts in the fall, with symptoms of depression, hopelessness, anxiety and loss of energy. Sleep and appetite changes are also good indicators of SAD. People with SAD often withdraw from social circles, oversleep, gain weight and lose interest in activities they used to enjoy, according to mayoclinic.com. It is caused by many of the same things that cause simple winter blues, but these causes hit some more harshly than others. Reduced sunlight can sometimes throw off our biological clocks, putting us in a funk that is hard to shake off. Less sunlight can also mean less serotonin levels, a hormone associated with happy feelings. Sunlight also affects our melatonin levels, a hormone that controls how drowsy we feel. Family history and previous symptoms of depression are major risk factors for Seasonal Depressive Disorder. It is more often diagnosed in women than men.You should see a doctor when feeling down lasts for days at a time and getting motivated seems impossible. HEALTHY UTAH OCTOBER 2012

////////////////////// HALLOWEEN

Halloween may traditionally be a child’s holiday, but you know you’ll be indulging in all your favorite candy, too. However, those fun-size Halloween portions don’t justify a binge, because it doesn’t matter when you’re eating 10 at once. Find out how your favorite candy stacks up in this head-to-head fat and calorie competition.

TRICK TREAT WHAT' S GOOD TO E AT?

HEALTHY UTAH OCTOBER 2012

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When do you ever read the nutrition facts of fun-size and snack-size candies you eat? Remember, they’re not the same as those cute one-inch by one-inch miniatures. Fun-size candies are certainly fun, but the good times stop short when you eat more than one, so check your labels carefully!

MEET THE COMPETITORS:

BABY RUTH VS. TOOTSIE ROLL A Baby Ruth offers more flavor than a Tootsie Roll—we're talking chocolate-covered peanuts, caramel and nougat versus plain chocolate. But Mr. Ruth also manages to pack in the same amount of calories as a mid-morning snack! A fun-size Baby Ruth clocks in at a whopping 129 calories, 7g of fat and 3.4g of saturated fat. For 12 small Tootsie Rolls, you will get the same amount of calories, only 3g of fat and 0.5g of saturated fat.

THE WINNER: Tootsie Roll

BRACH’S CANDY CORN VS. JELLY BEANS For 22 pieces of this Halloween staple, candy corn will set you back 140 calories. Consume 14 jelly beans, a staple any time of the year, and you’ll be getting 150 calories. You can get almost twice as much candy corn as jelly beans for the same calories!

NESTLE CRUNCH VS. BUTTERFINGER Crisped rice or buttery crunch, both surrounded by chocolate – how can you choose? Nestle Crunch packs 70 calories, while Butterfinger tips the scale at 100 calories. Fat and saturated content are pretty much the same, so calories give one of these candies the clear edge.

THE WINNER: Nestle Crunch

THE WINNER: Candy Corn

TWIX VS. SNICKERS How could you possibly decide between a chocolate-covered, caramel-centered cookie and a chocolate-covered, carameldrizzled, peanutty bar of goodness? Well, the good news is you don’t have to! Both of these fun-size treats pack 80 calories, 4g of fat and 1.5g of saturated fat. So if you’re hungry, grab a Snickers for the extra peanut-protein, and if you need a moment, chew things over with Twix!

MILKY WAY VS. MILKY WAY DARK If you love both milk and dark chocolate, which kind of Milky Way should you choose? Eating one over the other won’t affect your waistline calorie-wise. A regular Milky Way weighs in with 75 calories, and a Milky Way Dark weighs in with 80. Fat-wise, they’re almost equal. But those five extra calories are an easy trade-off for the antioxidants found in the dark chocolate. THE WINNER: You choose

THE WINNER: You choose

BLOW POPS VS. CARAMEL APPLE POPS Gum as an added bonus or caramel surrounded by the fall flavor of apple? The blow pop clocks in with 0g of fat while the caramel apple pop barely registers at 0.5g of fat. So it has to come down to calories. The caramel apple pop limps in with 70 calories, compared to only 50 calories in the blow pop. While you may scoff at the difference of 20 calories, if you eat five at a time, you’d still be saving yourself 100 calories! THE WINNER: Blow Pops

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M&MS VS. MILK DUDS It doesn’t matter how you prefer your M&Ms—plain or peanut— because a fun-size packet of Milk Duds still beats them out, in both the calorie and fat department. Plain M&Ms have 100 calories, 4.5g of fat and 2.5g of saturated fat. Peanut M&Ms have 110 calories, 5g of fat and 2g of saturated fat. Milk Duds, in all their chewy caramel-glory, have 53 calories, 2g of fat and 0.7g of saturated fat.

THE WINNER: Milk Duds

ALMOND JOY VS. KIT KAT While you may get heart-healthy almonds and a pile of chewy coconut in the Almond Joy, you’re also getting 91 calories in this tasty creation. Fun-size Kit Kats have only 51 calories, and almost half the grams of fat and saturated fat as Almond Joy. THE WINNER: Kit Kat

Unfortunately, the calories and fat in those innocent looking fun- and snacksized candies can quickly add up. Be discerning when it comes to indulging in candy this Halloween and you won’t have to dress up as a pumpkin! HEALTHY UTAH OCTOBER 2012

////////////////////// HALLOWEEN

How to Make

HALLOWEEN a Little Less Spooky TREATS WRITTEN BY EMMA PENROD

T HE CALORIE COUNTS ON MOST POPULAR HALLOWEEN CANDIES VARY WIDELY — FROM JELLY BEANS, WHICH HAVE AS LITTLE AS 35 CALORIES PER FUN-SIZED SERVING, TO FUN-SIZE BUTTERFINGERS CANDY BARS, WITH MORE THAN 100 CALORIES IN A SINGLE SERVING. BUT IF YOU’RE LOOKING TO CUT DOWN ON CALORIES OR IF YOU’D LIKE A MORE SUBSTANTIAL, NATURAL TREAT THIS HALLOWEEN SEASON, CONSIDER MAKING YOUR OWN CANDY. HERE ARE SOME IDEAS:

HEALTHY UTAH OCTOBER 2012

Make FRUIT KABOBS drizzling the top with a touch of dark chocolate. To make your kabobs more festive, choose colors such as purple grapes, green kiwi and orange mango. If you have young kids, make frozen banana ghosts by drawing chocolate faces on halved bananas.

POPCORN BALLS can be

Roasting PUMPKIN SEEDS makes a great Halloween tradition. Just save the seeds pulled from your annual jack-o-lantern, rinse them off, and set them out until they’re dry. Then toss them in olive oil before baking at 325 degrees for about 15 minutes (or until the seeds are toasted). Season to taste with salt.

DRIED FRUIT is a great

another easily customized holiday favorite. To keep them healthy, pop your own popcorn and use honey as the combined holding and sweetening agent. For a fun Halloween look, just add a drop or two of food dye and raisins.

replacement for their artificial substitute — fruit snacks or fruit-flavored chewy candies. If you’re feeling creative, kids will love using apple rings, dried apricots and raisins to shape spooky Halloween “eyeballs.” Simply stack an apricot on an apple ring to form the iris and place a raisin in the center for the pupil.

Other healthy foods can be arranged as festive snacks as well. Use a small knife to cut a little slot in a BABY CARROT, and insert a sliced almond to form fingers. Cut APPLE SLICES to resemble a monster’s gaping mouth, and use slivered almonds as the jagged teeth. If you’re especially artistic, you can carve a “brain” out of a WATERMELON by removing the green rind with a vegetable peeler and carving channels shaped like the folds of the brain with a paring knife. Cutting a flat part off the bottom before you carve will prevent the fruit from rolling.

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A Perfect Smile For A Healthy Lifestyle Call today for your free consultation and a free x-ray with Utah Valley’s favorite orthodontist!

801-766-4660

FairbanksOrthodontics.com ™

Latest technology | Payment options | Invisalign Facebook.com/HealthyUT

Brandon W. Fairbanks DMD, MS Board Certified Orthodontist

3300 North Running Creek Way, Bldg. F #102 (Across from Micron / IM Flash in Highland HEALTHY UTAH OCTOBER 2012

Dye

PR EPAR ED TO

Trying to look your best sometimes leads to looking your worst. Thatâ&#x20AC;&#x2122;s how it goes in the land of hair, where blow dryers and bleach quickly turn from friend to foe.

PR E VENTING HAIRY SITUATIONS FROM B E AUT Y PRODUC TS 30

HEALTHY UTAH OCTOBER 2012

Healthy-Utah. Healthy-Utah.com

But Hailey Durfee, hair salon owner and graduate of Paul Mitchell School, says that when dyeing and beauty tools seem to betray us, ruining our efforts to look good, in reality it’s probably our fault.

Heat protectors are something you spray on your hair just before blow drying or using any hot tools. It creates a shield for the hair, protecting it from the intense temperature of a curling iron, straightener, or any other hot device.

Here are ten tips to keep healthy hair when using beauty products:

FOR BLONDE BLEACHING AND DYEING, JUST TOUCH UP THE ROOTS When people change their hair color, they shouldn’t bleach or dye all their hair every time. Just find the new growth and bleach or color it, leaving alone the other hair. This will help avoid progressive damage from chemicals over time. Durfee said that chemical damage usually happens when people are trying to make their hair blonde. Remember that bleach works by pulling out color from the hair, and that if you were to leave the bleach in for an extended time, serious damage would result. Use it cautiously.

DON’T BUY BOX COLOR

PATCH TEST Before using a dye, put a little bit on the skin inside your elbow. If you have a reaction, clean it off, and obviously don’t use it on your head. Allergic reactions to dye aren’t especially common, but do happen, causing mild to severe symptoms like itching, rashes and general sickness.

HAIR IS MOST VULNERABLE WHEN WET

THE DYEING PROCESS: WHAT TO REMEMBER

LEAVE IT ALONE OVER WASHING Washing hair once every 3-4 days is ideal for most women. Some stylists and dermatologists even recommend less frequent shampooing, according to WebMD. When choosing shampoo, remember that alcohol dries out hair fast. Salon products are more expensive, but generally have less alcohol.

FOR CHEMICALLY DAMAGED HAIR: DEEP CONDITIONER If hair is damaged from dye or bleach, Durfee recommends using deep conditioner as a replacement for regular conditioner 2-3 times per week. Deep conditioners are labeled as such, and are widely available. When showering, leave the conditioner on for about five minutes before rinsing it out.

Many recommend having unwashed and dry hair before starting with the dye. Obtain and follow instructions so that you don’t find yourself not knowing what to do mid-dye. After dyeing, rinse with warm water, and don’t rub. Unnecessary force when washing the hair is damaging.

Developers, which determine how much lighter the hair gets, are often way too high in these boxed coloring kits. “The higher the developer the more the hair lifts but also the more the hair is damaged,” Durfee says. “So, for example, a brunette wanting highlights would take a higher developer than a blonde wanting highlights. With box color they have no idea if a brunette or blonde is picking it up so just to be safe they throw in the highest developer, which is very damaging!” These boxes of hair dye don’t label the level of developer, making it difficult to avoid punishing your hair. In this regard it is wise to trust a hair professional. Go to a beauty supply store, and show the sales associate a magazine clipping of the color you want. They should be able to choose coloring with the right level of developer, which typically range from level 5 to 40, and sometimes higher. Most developers for going lighter or darker are healthy at about a level 20, which is a whole shade. Going significantly lighter means choosing a much higher developer. Reminds you of chemistry class, doesn’t it?

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In the shower, don’t use excessive force when scrubbing the hair, because wet hair is most susceptible to damage. Using warm water instead of hot water can help avoid having a dry and irritated scalp. A tip for swimming: Get your hair wet before jumping in a swimming pool, so that your hair doesn’t soak up chlorinated water. After any water activity like a shower or swimming, avoid brushing your hair until it’s dry. “Wet hair swells, and in this state it is very fragile and therefore it’s easier for hair breakage to occur,” pantene.com says. “The best way to detangle hair after you shampoo and condition it is by using a wide-toothed comb or pick.”

PERM SOLUTION Avoiding damage with perms is all about having the correct perm solution, according to Durfee. There are generally three different levels of perm solution for different hair types, based on health of the hair. If it is too strong, the solution will cause their hair to get fried and coarse. If you have gotten a few perms and the hair is starting to feel coarse, it probably means that too high of a solution is being used. But remember that there is a cost to beauty. “Anything chemical such as color or perms will result in some damage,” Durfee says.

USE A HEAT PROTECTOR

TRIM TRIM TRIM Blow dryers, straighteners and curling irons can do serious damage over extended periods of time if the proper steps are not taken. Durfee said daily hair habits are generally more damaging than any coloring or perm process people do. Hot hair instruments lead to split ends which, if left alone, can continue to split down the length of the hair, eventually breaking off, leaving the hair thin, unhealthy and unattractive. Frequent trimmings catch these split ends before they do serious harm, leaving the hair looking healthier.

Hair is one of our greatest possessions, part of who we are. We want to guard it from damage any way we can, but we also want it to look good, and there lies the conundrum. But suspicion can turn to confidence when it comes to beauty products as you pay better attention to the important details of caring for hair. HEALTHY UTAH OCTOBER 2012

>> Advisor Breast Cancer

A DEADLY ASSUMPTION

"I Am Not At Risk For Breast Cancer"

BY BRETT PARKINSON, MD INTERMOUNTAIN MEDICAL CENTER

I have been a practicing breast radiologist for the past 21 years. In addition to interpreting breast imaging studies for abnormalities, my breast radiology colleagues and I personally examine and counsel patients at the Janice Beesley Hartvigsen Breast Care Center at Intermountain Medical Center. The most difficult aspect of our job is breaking the news to an already anxious patient that we’ve found cancer. After recovering from the initial shock of the diagnosis, many women ask, “How can this be? I don’t have a family history.” 32

HEALTHY UTAH OCTOBER 2012

Healthy-Utah.com

EVERY WOMAN IS AT RISK Far too many women, and the men in their lives for that matter, are under the impression that no family history means there’s no risk of breast cancer. This is a false and misleading assumption. All women are at risk! In fact, 85 percent of women diagnosed with breast cancer have no family history of the disease. Yet many women, especially here in Utah, fail to undergo a yearly screening mammography, the only test that has been shown to reduce the risk of dying from this dreaded disease. Unfortunately, Utah has one of the lowest screening rates in the nation. Only 63 percent of eligible women over 40 have had a mammogram in the last two years. And what is even more troublesome, Utah is often near last place in screening compliance. In a recent study that we conducted, we found that the most common reason women in our community don’t get a mammogram is they don’t believe they’re at risk to develop breast cancer. “No one in my family has had breast cancer, so I’m okay,” is an excuse that many of the study participants gave. These women would probably by startled to know that of the 1,500 Utah women diagnosed with breast cancer in 2011, about 1,200 had no prior family history!

MAMMOGRAPHY SAVES LIVES A great example of this is KUTV 2 news anchor Mary Nickles, whose breast cancer was diagnosed late last year after she underwent a screening mammogram at our center as part of a news story to encourage women to undergo regular screenings. Mary’s tumor was very small, probably too small for her to feel herself. Without the mammogram, Mary’s cancer likely wouldn’t have been detected until it was larger and more invasive. Fortunately, we found Mary’s tumor Facebook.com/HealthyUT

at an early and treatable stage. She’s now doing well and has become a great advocate for early detection. She is a wonderful ambassador for breast cancer survivors. “I know for a fact that mammography and early detection saved my life,” says Nickles. “We need to get this important message out to all women that mammography is simple, painless and is often the difference between life and death.”

REDUCE YOUR RISK OF CANCER Many risk factors, like family history, simply cannot be controlled. As one of our patients wryly observed, “I guess the only genes we can control are the ones we wear.” However, there are steps women can take to reduce their risk.

1. WATCH YOUR WEIGHT. Since obesity is a risk factor for developing breast cancer, following a sensible diet and maintaining a normal weight can be protective.

2. LIMIT ALCOHOL. Limiting alcohol intake to less than three drinks a week can also minimize risk.

3. BE CAREFUL WITH HORMONE REPLACEMENT THERAPY. Certain types of hormone replacement therapy (HRT) – specifically combinations of estrogen and progesterone – have been shown to not only increase the risk of breast cancer, but heart disease, as well. Therefore, any decision to initiate HRT should be made in consultation with a physician or other qualified health care provider. A good rule of thumb: Use the lowest therapeutic dose possible for the least amount of time, but never for more than five years.

20 years. Women can also improve outcomes and chances of survival by carefully selecting a breast care center that offers comprehensive services. Such Centers of Excellence are usually affiliated with hospitals and health care systems. It’s more than just a mammogram; it’s an entire breast health program that provides services including screening, diagnosis, advanced treatment and follow up. At Intermountain Healthcare, our comprehensive services begin when a woman has her screening mammogram at one of our conveniently located facilities. If her screening examination is abnormal, her subsequent care will be completely coordinated. In the event that cancer is diagnosed, she will be referred to a breast surgery specialist, and her case will be discussed by a group of experts in a weekly multi-disciplinary conference. The patient is then provided with a consensus recommendation for her treatment, based on specifics of her case and pertinent information from the latest clinical trials. A streamlined multi-disciplinary approach not only improves clinical outcomes, but it is also convenient for patients and health care providers. Unfortunately, women who are diagnosed with advanced stages of the disease do not do as well as those whose cancers are detected early. And the best way to pick up a malignant lump, before it can be felt by either a woman or her doctor, is through regular mammography screening. For women at average risk, the American Cancer Society recommends yearly screening mammography beginning at age 40. And for those women with a family history of an affected first-degree relative —mother, sister or daughter — screening should begin ten years prior to the relative’s age at diagnosis. Of course, any woman with a lump or other breast-related symptoms should undergo some sort of imaging evaluation, no matter what her age. For women under 30, that usually means starting with a breast ultrasound. Our objective, of course, is to detect cancer at its earliest, most treatable stage. But if women don’t consider themselves at risk, they may miss that opportunity. See Dr. Parkinson and the Breast Care Center online at www.intermountainhealthcare.org

CHOOSE A COMPREHENSIVE CENTER Obviously, women can markedly reduce their risk of dying with early detection.

ABOUT THE AUTHOR

With the widespread institution of screening mammography, the death rate from breast cancer has decreased by 30 percent in the last

Medical Director, Breast Care Center at Intermountain Medical Center (801) 507-7840

Brett Parkinson, MD

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BREAST CANCER & BIRTH CONTROL: Is there a link?

Hear both sides of the conversation and make your own call.

hile the data isnâ&#x20AC;&#x2122;t entirely conclusive, there is evidence that oral contraceptives may contribute to breast cancer. According to the National Institute of Cancer, women taking birth control experience a higher rate of cervical cancer, though this might be due to a higher sexual activity rate among women on the pill. Also, women on the pill have a higher chance of developing a benign liver tumor. On the other hand, women on the pill seem to face fewer incidences of ovarian and endometrial cancer. In the case of breast cancer, however, no conclusive statements have been made despite a number of studies. According to the Mayo Clinic website, there seems to be two variables that affect a womanâ&#x20AC;&#x2122;s likelihood of developing breast

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cancer due to oral contraceptives. First is how long a person has been taking oral contraceptives. The second is how recently an individual was on birth control. Evidence suggests that after 10 years or more of discontinuance, risk levels for developing breast cancer return to normal. On the other hand, a study completed in 1998 failed to show any relationship between oral contraceptives and breast cancer. Some speculate the conflicting evidence has to do with changes in the drug over time. Today, hormone levels are much lower than those used in the past. One of the most recent analyses is based on over 114,000 women and traces each one starting back in 1989. Results suggested a slight increase of breast cancer among those using triphasic oral contraceptives, in which dosage levels vary over the course of a monthly cycle.

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////WOMEN'S /////////////////HEALTH //////////////

ESTROGEN-RELATED CANCER

How this hormone can go from helpful to harmful Estrogen is a hormone found in both men and women, though women produce it in much higher doses between the onsets of puberty and menopause. Besides playing a role in bone density and cholesterol build-up, estrogen causes cells to grow and divide. Sounds great, right? ESTROGEN AND CANCER Since 2002, estrogen has been officially named a cause of cancer by the National Institute of Environmental Health Services. According to the National Cancer Institute, this is largely due to estrogen’s role in cell proliferation. If estrogen interacts with cells containing damaged DNA, their risk of becoming cancerous increases greatly. What’s more, by multiplying healthy cells, estrogen increases the odds that one of those healthy cells will eventually mutate. Estrogen takes on more than one name. Like an actor with multiple parts, this hormone switches between costumes, affecting the body differently based on each one. For a long time, scientists did not consider all forms of estrogen carcinogenic, feeling free to prescribe those that they thought were safe. Though this practice continues, especially in hormone treatments for women suffering with the effects of menopause, a study conducted as early as 2003 suggested that under certain circumstances, otherwise harmless estrogens can cause cancer.

Columbia professor Hari Bhat and his team found that mice injected with these “non-carcinogenic” estrogen hormones developed cancer 30 percent of the time when paired with oxidative stress, toxins left by reactive oxygen in cells.

WHAT TO DO For those who tend to be more cautious about these issues, talk to your physician. It's possible that discontinuing hormone therapy that includes forms of estrogen may lower your level of this potentially cancer-causing hormone. Other factors that increase a person’s odds of developing estrogen-related cancer are the onset of puberty at an early age or menopause later in life. For women who fall in either category, regular attention and checkups could play a significant role in catching problems early on.

Women's Health and Cancer Section WRITTEN BY TAMARRA KEMSLEY

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DEODORANT: IS IT SAFE? What to believe about Deodorant and Breast Cancer It’s one of those endless debates in which both sides tout studies to prove their argument’s right. And while research about whether or not aluminum-containing deodorant can cause cancer, and in particular breast cancer, is “inconclusive” according to the National Cancer Institute, you may want to take a look at the results of some of the most thorough studies on the subject. Due to its availability and light weight, aluminum has become ubiquitous in the lives of Americans, extending itself into every from pans to planes. Perhaps we should have waited, however, before we gave the metal such a warm welcome. According to researchers at England’s University of Reading, aluminum “is known to have a genotoxic profile, capable of causing both DNA alterations and epigenetic (changes in gene expression caused by something besides changes in DNA sequence) effects.” These effects, researchers added in their 2005 report, “would be consistent with a potential role in breast cancer if such effects occurred in breast cells.”

Translation: we know aluminum can damage cells in a way that, should they proliferate, would be cancerous. It gets worse. One hormone infamous for its ability to do just that—cause cell proliferation—is estrogen, a hormone found extensively in breast tissue. This is unnerving news given the proximity of the breast tissue to the armpit. Sure enough, breast cancer tends to nest where the two meet. While aluminum looms as a potential threat for breast cancer, the estrogen-mimicking chemicals called parabens, which are found in some deodorants, also pose a risk. A study published in the Journal of Applied Toxicology states that in breast tissue taken from 40 women with cancer, 99 percent of the samples contained parabens of some form. Even more recently, research has shown that parabens may reduce the efficacy of medications designed to fight breast cancer.

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If parabens are to fault, we are left with both good news and bad news. The good news is it’s much easier to find paraben-free deodorant than it is to find aluminum-free deodorant. The bad news is that nearly all cosmetics, lotions and even some foods such as pastries use parabens as a preservative. AGAINSTWhich brings up another point: if parabens are everywhere, who’s to say the daily application of lotion and body wash scrub isn’t to blame? And while doctors are fiercely pursuing the relationship between parabens and breast cancer, more research is needed before any solid conclusions are formed.A further reason not to toss that half-used stick of deodorant out just yet is that some studies show no connection between it and cancer. In 2002, for example, a group of researchers published the results of a study in which they interviewed 813 women with breast cancer and 793 without breast cancer regarding their underarm habits. There was no correlation between the use of underarm antiperspirant or deodorant and cancer in the subsequent results.

THE VERDICT The verdict is… make your own choice. For those who would rather just not worry about getting cancer from deodorant, there are natural alternatives, though most are strictly deodorants and not antiperspirants. Natural personal products are available both in health stores, online and more and more in your average supermarket. For one that has found a way to keep the smell and stain away, we suggest Adidas’s aluminum-free “Fitness Fresh,” available on Amazon.com.

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How Do THE BEST ANTIOXIDANTS Stand Out? Have you heard that you need VitaminC for your skin, to help fight the photodamage caused by exposure to the Sun? Did you know that even the best sunscreen only blocks up to 55% of UV-generated free radicals? And how do you find the one Antioxidant that fights damage the best?

T H E A N S W E R I S I N T H E P RO O F PROVEN PENETRATION OF POTENT ANTIOXIDANTS There are many potent antioxidants but most don’t get into the skin. Antioxidant effectiveness begins with penetration. One of the most essential and well studied antioxidants is vitamin C. Although inherently unstable, SkinCeuticals has proven that vitamin C can actually get into skin when formulated properly. Topical Vitamin C must meet the following criteria to penetrate the skin: 1. Must be pure L-Ascorbic Acid, which is vitamin C. Leading brand derivatives do not penetrate skin. 2. High concentrations of L-Ascorbic Acid. 10-20% concentration provides meaningful levels of vitamin C in skin. 3. Formulated at an acidic pH. pH above 3.5 does not penetrate the skin.

Plus: ENVIRONMENTAL PROTECTION C E Ferulic yields 8x the skin’s natural photoprotection. Phloretin CF® and Phloretin CF® Gel match its photoprotection and provide broadspectrum activity in skin.

SUNBURN CELL REDUCTION All 3 significantly reduce sunburn cells compared to single antioxidant formulations.

DEMONSTRATED BIOLOGICAL EFFECT IN SKIN An antioxidant formulation is only as powerful as its activity in skin. SkinCeuticals clinical research establishes biological activity in skin. 1. REDUCES UVA radiation,& thymine dimmers that are DNA mutations associated with skin cancer. 2. REDUCES skin damage demonstrated by p53, a tumor suppression protein. 3. REDUCES UV-INDUCED ERYTHEMA, or redness. As you can see, using an effective Vitamin C serum along with your sunscreen is the best protection not just when you are in the Sun, but every day. Xage Medical Spa carries all of the SkinCeuticals products you need to protect your skin and keep it healthy.

ANTIOXIDANT SYNERGY FOR ENHANCED EFFICACY Not all antioxidants work well together. There are 3 essential steps in proving antioxidant synergy: 1. All must penetrate the skin. 2. They must be proven compatible together. 3. They must provide better benefits together than alone. SkinCeuticals research shows that specific combinations of antioxidants, when effectively formulated, perform synergistically to provide superior results to single antioxidant formulations. The combination of vitamins C and E doubled the photoprotection of vitamin C alone, and the addition of ferulic acid again doubled photoprotection, yielding unprecedented results: 8x the skin’s natural protection.

Call and schedule a FREE VISIA SKIN ANALYSIS to see the correctable Sun Damage that you may have and learn how to easily correct it. Source- SkinCeuticals, research by Dr. Sheldon Pinnell and others.

801-373-3376

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6BETTER Natural Ways to BREAST HEALTH Here are a few simple natural things you can do to help prevent breast cancer, have better hormonal health, and overall well-being: 01| Go off chemical birth control 02 | Change from the under-wire bra 03 | Avoid surgical breast enlargement 04 | Breast massage, really – it’s important 05 | Avoid estrogenic foods 06 | Use natural supplements for better breast & hormonal health 01 BIRTH CONTROL: There

are hundreds of reasons why women should go off chemical birth control. One of the best reasons is to prevent breast cancer. Chemical birth control creates extra estrogen in the system which is often a contributor to breast cancer. There are other healthier ways to prevent conception and natural ways to better hormonal health.

02 UNDER-WIRE BRAS:

Sometimes very uncomfortable, under-wire bras cut off circulation to the breast and may cause congestion that can eventually build up to excess estrogen and other types of toxicity. I don’t know if “burning the bra” is quite the right idea, but definitely getting rid of the under wire bra is helpful.

03 BREAST ENLARGEMENT: Do you remember the controversy of silicone implants brought to light years ago? It’s still there. Surgical breast enlargement creates congestion in the breasts, and is a possible link to breast cancer. I’ve had several clients that have had serious health complaints from leaking silicone. When will we learn? 04 BREAST MASSAGE: One of the most important things a woman can do for breast health and better moods. Breast massage is done by millions of women in the Orient. It’s simple – free – and only takes 10 minutes a day. Research suggests that it also prevents breast fibroids and promotes the overall well-being for a woman.

Written By DAVID R. CARD

05 ESTROGENIC FOODS: Start by avoiding meats like pork and beef, or any other foods that contain chemical hormones, which are then transferred to you. Stay away from prepared and fast foods, because they contain preservatives and chemicals often referred to as xeno-estrogens which cause congestion and may lead to breast cancer.

06 NATURAL SUPPLEMENTS: For breast and hormonal health, there are many natural supplements on the market. These are my top choices: The Chinese say the herb, Dong Quai, “moves the blood” and research has shown it helps prevent breast fibroids and other abnormalities in the breasts. There is also research that Calcium D-Glucarate (a type of calcium) gets rid of excess estrogens in the body and has been shown to help prevent breast cancer. Vitex has been clinically hailed as a natural anti-depressant, helps endometriosis and balances the female hormonal system. Black Cohosh, for postmenopausal women, this creates a balance with the right kinds of estrogen that the body needs, helping women to avoid hot flashes (sign of hormonal imbalance). Make these six natural ways a part of your personal program for breast cancer prevention and overall better hormonal health. ABOUT THE AUTHOR: David R. Card is a Homeopath, Nutritionist, and Master Herbalist. For more information, see us at Dave’s Health & Nutrition, 1108 E. 3300 S. Salt Lake City, or 1817 W. 9000 S. West Jordan, or on the Web at daveshealth.com.

How to do breast massage: Take a few drops of olive oil in your hand and massage the nipple gently for 2 minutes; then rub the breast in a clockwise motion for 2 minutes, gently moving to the outer edge. Spend the last minute going from under the breast down to the abdomen to massage the lymphatic glands which help keep the breast detoxified.

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>> Advisor FERTILITY

your

EXTENDING FERTILITY For many women, time is running out. By the age of 35, a woman’s chance of infertility is 30%, and these days, women often delay childbearing to focus on their career or to find the right partner. But there is good news. For this growing group, there is now a way to beat the odds – egg freezing. Once considered experimental, egg freezing – also known as oocyte cryopreservation – has now become a realistic option for women to freeze young, healthy eggs, and preserve their fertility for years to come. As egg freezing is a relatively new technology, only a handful of fertility centers are now beginning to offer it along the Wasatch Front. Traditionally, storage of frozen embryos has been the main option for delayed childbearing. However, this requires either a male partner or the use of donor sperm to fertilize the egg before the freezing process. Egg freezing allows for fertility preservation without sperm, for women who want to focus on their career before starting a family or who haven’t met “Mr. Right.” One of the first successful pregnancies ever achieved in Utah using a frozen egg was performed at the Utah Fertility Center in Pleasant Grove. “Our recent success with a pregnancy conceived through egg freezing is a breakthrough for our center, and in the area of fertility preservation for women in general,” says Dr. Shawn Gurtcheff, a fertility specialist with the center. “It brings hope to so many people.” Using the latest egg freezing technique known as vitrification, or “flash freezing,” specialists at the Utah Fertility Center have been able to significantly increase the pregnancy rate of women using frozen eggs. “The Utah Fertility Center has made our dream of having a family a reality. Without their expertise and the technology, it never would have been possible. We are planning to do this again in the spring using additional frozen eggs, and are hopeful for another positive pregnancy,” says Kathy, the patient who recently conceived through the use of frozen eggs. The couple delivered a healthy baby girl this August. Although egg freezing research has been evolving for many decades, disappointing pregnancy success rates initially made the technique unrealistic. Eggs pose a unique challenge compared to embryos because ice crystals tend to form inside the eggs during the freezing and warming process. These ice crystals damage the egg, rendering

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“New and more advanced techniques for egg freezing give these women an option they’ve never had before”

it unfertilizable. After an egg is warmed, it needs to be fertilized by a sperm and grown into an embryo, which is then returned to a woman’s uterus to achieve a pregnancy. The first human pregnancy after egg freezing reported in 1986 employed “slow freezing,” where the temperature of the egg was slowly lowered during the process. In spite of this advancement, pregnancy success was extremely low. Fortunately, a new technique called vitrification, or “flash freezing,” along with new culture media systems, has finally made egg freezing a highly successful process by minimizing ice crystal formation. The latest studies report pregnancy rates as high as 60% per cycle of egg freezing, which is virtually as high as success seen from conventional in-vitro fertilization using fresh eggs immediately fertilized by sperm. Though success rates may not be this high for everyone, vitrification has finally made the option of egg freezing a reality for thousands of women. Egg freezing has also become an important option for women of reproductive age with cancer. Survival rates for these young women with cancer have steadily increased over the past several decades, allowing them to look forward to long healthy lives and having families. Treatments including surgery, radiation, and/ or chemotherapy often render these women infertile and unable to have their own biological children. Egg freezing allows them to bank healthy eggs with fertility specialists before undergoing egg-damaging cancer therapy. “Addressing quality of life issues like fertility preservation is critical, if it can be done safely, for these young women with cancer,” explains Dr. Karen Zempolich of the Monarch Women’s Cancer Center in Salt Lake City. Cancer treatment should always be individualized, taking into consideration a woman’s desire to maintain fertility options. Cancers of the reproductive organs are most challenging, but do have fertility sparing options for management as well. Not all women facing cancer will be appropriate candidates for fertility preservation, but it is vital that this is addressed before the treatments begin. “New and more advanced techniques for egg freezing give these women an option they’ve never had before,” notes Dr. Zempolich who emphasizes that communication between the patient, her oncologist and fertility specialist is especially important in this difficult decision making. Around the world, there have been nearly 1,000 babies born through the egg freezing process. The Utah Fertility Center is the only center in Utah to be chosen as a partner in the nation’s largest egg freezing bank. Whether for elective fertility preservation, or part of comprehensive “oncofertility” treatment, the option of egg freezing is now an exciting reality.

1988 W. 930 North, Pleasant Grove, UT 5296 S. Commerce Dr. Murray, UT Suite 301

ABOUT THE AUTHOR Deirdre Conway, MD Utah Fertility Center (801) 492-9200 UtahFertility.com

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The C-Section

>> Advisor Women's Health

EPIDEMIC

When I was born in 1961, the Cesarean delivery rate in the U.S.A was just under 5% despite all the wonderful advances in modern medicine during that time. Ironically, the one area where patient care may have actually declined is obstetrics. The national Cesarean rate now hovers around 30%, with nearly 1/3 of all births performed via Cesarean. But why? THERE ARE CERTAINLY MULTIPLE FACTORS FOR THIS, WITH OUR GENERAL IMPATIENCE AS A SOCIETY BEING ONE OF THE LEADING FACTORS. WE WANT WHAT WE WANT, AND WE WANT IT NOW! Back in 1961, only a very few women were induced. The classical definition of a woman’s due date was considered to be 40 weeks from the first day of her last menses, plus or minus 2 weeks. In fact, it was not uncommon for a woman to go 3-4 weeks beyond her due date before her obstetrician would even consider induction of labor. Of course, I am not advocating a return to 43 or 44 week pregnancies, but multiple studies have shown a very substantially increased risk of Cesarean delivery in first-time mothers who have their labors induced. In fact, in one study, if a first time mother was induced with an unripe cervix, nearly one half ended up with a Cesarean. In addition to causing an increase in a Cesarean, early elective delivery has recently been targeted for corrective action by several large national organizations. The LeapFrog Group, National Quality Forum, and the Institute for Healthcare Improvement, have all made it a national priority to reduce the early (prior to 39 weeks) elective delivery rate. This has reference to mainly mothers who have had prior vaginal deliveries. In the most recent publication of OB/GYN News in July of 2012, when referring to elective inductions, “Primiparous women (first time mothers), had a thirteen-fold increased risk for Cesarean deliveries compared with multiparous women. Therefore, I personally do not start first time mothers until 41 weeks EGA to try to avoid that 13 times increased risk of Cesarean with induction. Along with the clause that “patience is a virtue,” the exact same study aforementioned was referenced in the July issue of OB/GYN News, showing that women who receive an epidural prior to 4 cm dilation have double the risk for a Cesarean compared to later epidural placement. The actual quote is “The risk of a C-section doubled in women undergoing induction of labor who received an epidural before 4 cm. dilation,

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compared with later epidural administration.” This makes sense because active labor is defined as regular uterine contractions along with a cervical dilation of at least 4 cm. Therefore, by simply waiting until you are at least 4 cm. before getting an epidural you can cut your own risk of a C-section in half. Another finding, also demonstrating the importance of patience, found that a Bishop’s score of less than 5 also doubles the risk for C-section. Thus, waiting until you have a Bishop’s score of 9 or greater also enhances your chances of a normal delivery. And finally the liberal use of VBAC or vaginal birth after a Cesarean delivery will further help decrease the alarming C-section rate. Only about one-fifth of patients who are safe and eligible candidates for a TOLAC (Trial of labor after Cesarean), actually undergo a trial of labor after Cesarean. However, about 80% of my patients who undergo a TOLAC are successful in having a vaginal delivery. We should encourage rather than discourage the use of VBAC. In summary, your own mother was right when she said that “patience is a virtue.” By waiting for spontaneous labor rather than induction, by waiting for an epidural until cervical dilation of 4 cm. and waiting for a “ripe” cervix if you do choose induction, you can greatly reduce your own chances of a C-section, as well as the increased risk that goes with an operative delivery. CALL 801-692-1429 TO VISIT WITH DR. SAUNDERS AND TO FIND OUT MORE “PEARLS OF WISDOM.”

ABOUT THE AUTHOR Mark Saunders, MD

Obstetrics & Gynecology Personal Care 801-692-1429 drsaundersobgyn.com

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>> Advisor Asthma

ASTHMA Control & Prevention Board Certified Allergist provided asthma care results in: • 76% fewer emergency room visits • 77% fewer hospitalizations and reduced lengths of hospital stays • 77% fewer missed days from work or school

Once patients start to ask questions and get a better understanding of their condition, they discover they can live a healthy and happy life with asthma. ABOUT THE AUTHOR Douglas H. Jones, MD Rocky Mountain Allergy, Asthma & Immunology 801-775-9800 rockymountainallergy.com

Dr. Jones specializes in the diagnosis and treatment of all conditions relating to allergies, asthma and immune system disorders. He is board certified by the American Board of Allergy and Immunology and the American Board of Internal Medicine. He earned his MD from Penn State University and completed his specialty training at Creighton University.

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Many people ask me how can we be so effective in treating asthma and achieve these results with people? The main reason is our approach is unique in how we obtain a patient’s detailed history, correctly utilize diagnostic tests, and then devise a specific, individualized plan for our patients. This plan usually has a large focus on prevention. We work hard to accurately identify triggers or exacerbating factors and then eliminate them. We feel it best to be proactive in treating asthma instead of reactive and also providing adequate education to patients and parents. Results from a study in the August 2004 Journal of Allergy & Clinically Immunology found that parents often took the wrong actions to control their child’s asthma. Over 50% of the parents in the study tried an environmental control measure unlikely to improve their child’s symptoms. These findings illustrate the need for increased education on the proper ways to manage and treat childhood asthma. This starts by working

closely with a board certified physician who has specialized training in treating asthma, such as an allergist/immunologist. An allergist/immunologist is the best-qualified medical professional trained to manage the prevention, diagnosis and treatment of allergies and asthma. For many families, the learning process is the hardest part of controlling asthma. Once patients start to ask questions and get a better understanding of their condition, they discover they can live a healthy and happy life with asthma.

You may use the following checklist on the next visit to your allergist/ immunologist:

•

Ask about steps you can take to make your home a better living environment. Most people with asthma also have allergies that make their symptoms worse. It’s important to know what you are allergic to and how you can provide an allergen free environment.

•

Work with your allergist/ immunologist to create a daily management plan, which describes the regular medications and measures to keep your asthma under control.

• •

Ask for a demonstration on how to properly use an inhaler. Ask about creating an asthma action plan, which describes actions to take when your child’s asthma worsens, including what medications to take and when to contact a physician.

•

Ask about allergen immunotherapy or “allergy shots” as they have been proven to be a highly effective method of treating allergic asthma and even PREVENTING asthma in children with allergies. To achieve this success, it is important that the treatment be done by a board certified allergist as they are the one’s with the expertise and training to correctly administer it.

For more information, please go to www.rockymountainallergy.com. Healthy-Utah.com

Some patients get

CARE

the

they need

IF HASHIMOTOS LOW THYROID IS PART OF YOUR LIFE, PUT YOUR TRUST IN ONE OF THE REGIONS MOST KNOWLEDGEABLE DOCTORS WHO SPECIALIZES IN MANAGING HASHIMOTOS, AUTO IMMUNE, AND LOW THYROID CONDITIONS.

UNRESOLVED SYMPTOMS? • Fatigue • Low Energy • Weight Gain • Difficulty Losing Weight • Morning Headaches • Depression

• Thinning or Brittle Hair • Always Feeling Cold • Poor Circulation in Hands • Anxiety • Night Sweats • Insomnia

At RedRiver Health and Wellness Center, we strive to improve your health, well-being and quality of life. We do detailed, cutting-edge medical testing and analysis to identify the endocrine imbalances associated with your condition and then work to restore them. Our patients significantly increase their energy, often lose weight, and can regain the quality of life they had before experiencing thyroid problems.

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Red River RedRiver

Dr. Joshua Redd, Chiropractic Physician

Certified in Functional Medicine Specializing in Endocrine Disorders and Blood Chemistry.

South Jordan Health and Wellness Center 801.446.2822 Health and Wellness Center

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St. George

10965 S. River Front Parkway :: South Jordan, UT :: 84095 2297 Santa Clara Drive, Suite B :: Santa Clara, UT :: 84765 HEALTHY UTAH OCTOBER 2012 45

IT’S YOUR DESK,

STUPID! How Your Job Makes You Dumber If you feel like work melted your brain today, you may be right. WRITTEN BY MICHAEL RICHARDSON Researchers over the decades have striven to understand the brain and cognitive functioning. As this understanding has grown, we now know that certain workplace behaviors may actually inhibit our productivity and mental capacity. Here are some ways your paycheck costs more than you bargained for.

STRESS BATTERS THE BRAIN Stress sometimes makes us feel frazzled and shriveled. Your brain can relate, unfortunately. Yale University School of Medicine’s Dr. Rajita Sinha, a neurologist and director of the Yale Stress Center, reported that stress, chronic or from traumatic events, can wither parts of the brain responsible for regulating emotions and metabolism.

MULTITASKING: BEING DUMB AND UNPRODUCTIVE AT THE SAME TIME Stanford’s Dr. Nass told npr.org that chronic multitaskers may actually be harming their ability to think. “They are the worst at most kinds of thinking not only required for multitasking but what we generally think of as involving deep thought,” Nass said. He said they are worse than their peers in three areas:

According to Healthland.time.com, the damage to the brain from stress hurts our ability to restrain ourselves from harmful desires, like for addictive substances. It also hurts our ability to control impulsive behaviors to do dangerous things.

•

Sounds a whole lot like getting dumber.

•

According to Sinha, stress most greatly affects the prefrontal cortex, and damage there can lead to a variety of mental problems.

•

“It’s important for top-down regulation of our emotions, cognition, desires, and impulse control,” she said. We already know stress negatively affects the cardiovascular system and other important body systems, and now it may be that stress also makes us less intelligent, so take time to relax.

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Filtering: the ability to focus on relevant information and ignore irrelevant information. Managing working memory: Being able to quickly access your memory for needed information. Switching tasks: This was the biggest surprise to researchers. Multitaskers are actually slower at switching tasks than people who aren’t multitaskers.

So settle down and focus on one thing at a time.

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“E-mail vacations on the job may be a good idea."

high levels of stress and hurts one’s ability to concentrate. Their study participants changed computer window screens an average of 37 times per hour, meaning they never focused on any one thing for more than a couple of minutes on average. That doesn’t sound very smart, let alone productive. Mark suggested that it may be more productive to answer e-mails in batches. “E-mail vacations on the job may be a good idea,” she said. Another study from England supports this idea, finding that constant e-mail checking lowers IQ by about ten points, the equivalent of missing a night’s sleep or smoking marijuana.

NOT MOVING EQUALS BRAIN SHRINKING Our brains are shrinking! Scary but true. Beginning in our late 20s, most of us lose about one percent annually in the volume of our hippocampus, the part of the brain used for memory and certain types of learning, according to the New York Times. But researchers discovered that exercise seems to slow or even reverse this loss in brain volume. A 2011 study had 120 older men and women do walking or stretching programs, and the walking group had larger hippocampi after one year, effectively giving them two more years of hippocampal youth. Stretchers lost volume. A day at the desk is not only a day free of physical activity, but it also makes working out later more difficult, because we are mentally exhausted. So we just go home and watch TV on the couch instead. Can you feel your brain shrinking? Find ways to be active at work, and plan a weekly exercise routine.

CONSTANT E-MAIL CHECKING You answered 60 e-mails today and are feeling great about it. Well hold your horses, communication pro. University of California researcher Gloria Mark and colleagues found that a constant flux of e-mail messages causes

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Psychiatrist Dr. Glenn Wilson and colleagues at King’s College in London monitored the IQ of workers throughout the day, and found that the habit of over-checking e-mails is a “widespread phenomenon.” “We have found that this obsession with looking at messages, if unchecked, will damage a worker's performance by reducing their mental sharpness,” Wilson told CNN.com.

ONE TRACK MIND: MENTAL POWER REQUIRES MENTAL EXERCISE It is difficult to learn new skills if your job does not require it. After five years on the job, many careers leave little left to learn.

or feel disconnected from it, work can be awful for general wellness. Some, like Gallup, suggest that career may be the single most important element of one’s wellbeing. Gallup keeps track of the differences between “engaged” workers and “disengaged” workers, meaning workers who like their work and feel involved in it versus those who don’t. The differences are stark. Engaged workers are twice as likely to be thriving in their lives overall, compared to disengaged employees, Gallup.com reported. In fact, only 23 percent of employees who don’t feel engaged in their work say their health is “excellent.” For unemployed people the percentage is smaller, sadly. The mind is included as part of wellness. Disengaged workers are much more likely to be depressed and anxious, studies show. Tom Rath and Jim Harter looked at career wellbeing in their new book Wellbeing: Five Essential Elements, and suggested some ways to become more engaged in work for better health. They wrote that employees should connect their work to a higher purpose, focus on their strengths and the strengths of others, set and achieve goals and try to develop new skills.

But learning new skills and remaining mentally active is important for our future health, according to the Geriatric Mental Health Foundation (GMHF). “Just as we exercise our bodies to keep them in working order, so must we exercise our brains to stay mentally agile and adept,” the GMHF advises. “It’s the use-it-or-lose-it theory.” Work out your brain daily, and it may help ward off dementia later in life, like Alzheimer’s disease. Stimulating new areas of the brain is one way to keep the mind fit. Learning a new language or a new instrument, solving a puzzle and writing a story are just some ways to challenge yourself intellectually. At work, find ways to stimulate your intellect, to make sure you are utilizing that wonderful tool we all have: the brain.

IF YOU HATE IT, IT HURTS YOU: CAREERS DEFINE WELLBEING If your desk has become an instrument of torture, make some changes. A job is a job, it’s true, but for people who dislike their job,

The research in this article shows how jobs can cost us mental capacity and mental health, but most of these costs are completely voluntary. You can lower stress, be active and stop multitasking whenever you want. You’re already giving time, sweat and tears to your work, so don’t give your mental health.

HEALTHY UTAH OCTOBER 2012

Among their many abilities, smartphones have the power to spur us into action, which can be useful as the days get colder and shorter. Here are some apps that can kick us off the couch and out the door to a fuller life.

ANTI-BOREDOM APPS FIVE APPS THAT WILL GET YOU OFF THE COUCH

SELECTED BY STARDOCS MEDIA

1. Time to Enjoy

This app uses multiple databases to gather event information, combining well over a million concerts and shows per month, plus movie times and other attractions. The app is unique because it allows the user to import their calendar, and then search for events that happen during their free time. You can also personalize the search for a specific location and distance away. Time to Enjoy makes the problem of finding things to do much less complicated, erasing the need to search through newspapers, and preventing the disaster of missing an epic show because you didn’t know about it.

2. EveryTrail

The great outdoors don’t close when the temperature drops. EveryTrail can help you take advantage of the beauty around you, providing thousands of hike ideas for people of every fitness level and age. But finding the hike isn’t the only thing this app is good for. You can also track your trip with the phone’s GPS capability, taking shareable pictures the whole time. This means that EveryTrail makes it easy to get your friends out of the house too.

HEALTHY UTAH OCTOBER 2012

3. Camp Where

Nothing makes a better weekend getaway than camping. Camp Where provides an impressive database of more than 10,000 federal, state and local campgrounds. As you peruse the map, you’ll see different symbols indicating the different types of campgrounds, such as national forest camps, state park camps and so on. Tap the symbol of the campground you’re interested in, and up pops all the information you need, like when the site is open, what commodities it has and directions there. The app even provides a current weather report for the campground area. You can also search for campgrounds by name or by city, and results come up by state for easy searching. The app is so good it leaves us with little excuse to not use our tents and sleeping bags.

4. Where to Go?

Sometimes getting out of the house doesn’t require the outdoors or a trip. Often all you need is a good pizza restaurant or bowling alley. Where to Go? is excellent for finding simple things to do, even if it’s to go get a milkshake. The app has more than 500 location types, and lets you customize your searching. Once you pick something, the app provides detailed instructions on how to get there. Users have given this app excellent ratings, in part because it uses such a large database for points of interest.

5. Plancast!

This app syncs your Facebook and Twitter accounts to give a sleek chronological display of what events your friends and those who you follow are going to. Users can browse different events in their area, and add them to a simple, easy to use calendar. To top it off, the app is free.

Our smart devices can help us escape boredom, and the escape doesn’t involving slicing fruit or shooting birds out of sling shots. Connect with the people and places around you the smart way.

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HEALTHY UTAH OCTOBER 2012

AMPED&DANG HOW MUSIC CAN DAMAGE OUR EARS AND HOW TO AVOID IT

“You’re going to burst your eardrums!” the mother yells at her teenager jamming in the garage. While the bursting of the eardrum is possible, the greater danger is noise-induced hearing loss (NIHL), which is damage to sensitive parts of the ear, causing temporary or permanent hearing loss or continuous buzzing or ringing in the ear, called tinnitus. The National Institute on Deafness (NIDCD) reported that “about 26 million Americans between the ages of 20 and 69 have high frequency hearing loss due to exposure to loud sounds, noise at work or in leisure activities.” More than five million children and adolescents ages 6-19 suffer from the same problem. If so many people have hearing damage from loud noise, why aren’t more precautions taken? Harvard Medical School professor Dr. Roland Eavey conducted a test to see how conscious concert-goers were of ear damage and found that only eight percent of people considered hearing damage to be a very big problem, even though two-thirds had had hearing loss or ringing in their ears from a concert. One issue is that you can’t really tell if you have NIHL until it’s too late. There is no pain that comes along with it. Rolling Stone magazine called hearing loss one of the dirty secrets of the music business. The magazine reported that musicians such as Neil Young, Sting and Pete Townshend of the Who all have hearing damage. There is even a nonprofit organization called Hearing Education and Awareness for Rockers (H.E.A.R), which is spreading the message that “damage to hearing is typically cumulative and irreversible, not immediately detectable, and it can occur from almost any contemporary music source or event.”

HEALTHY UTAH OCTOBER 2012

Healthy-Utah.com

GEROUS Pete Townshend and Lars Ulrich of Metallica along with dozens of other organizations and individual support H.E.A.R. It isn’t just concerts though. We also damage our hearing through headphones, especially ear buds. According to Rolling Stone, American iPods can go up to 130 decibels, whereas European iPods are capped by law at 100 decibels. Live or recorded, as teenagers listen to their rock and hip hop (and parents listen to symphonies where 50 instruments reach ear-splitting crescendos), the risks should be understood. We have what are called hair cells, which convert sound energy into electrical signals that travel to the brain. Damage to these cells from loud noise is irreversible, according to the NIDCD website. Noise-induced hearing loss can be caused by onetime exposure to an intense sound or by continuous exposure over an extended time period. Sounds that cause this hearing loss are typically between 120 and 150 decibels. A normal conversation is 60 decibels, and traffic can reach 85 decibels, which is about the maximum decibel level to keep your ears out of danger. Remember, decibels are measured differently. An increase of ten decibels means the noise is ten times as intense. Here are some common occurrences and their decibel levels, from “It’s a Noisy Planet,” a government program working to raise awareness about hearing loss:

• Firecracker, shotgun: 140-165 decibels • Jet taking off: 140 decibels

HERE ARE SOME WAYS TO PROTECT YOURSELF: ››Know what noises can cause damage (at or above 85 decibels.) ››Make earplugs and hearing protection your friends (they can knock off about 25 decibels, according to Harvard Medical School professor of otolaryngology Dr. Roland Eavey.) ››Get better headphones. When your headphones shut out external noise, you can turn the music down. ››Rest your ears after heavy exposure.

• Ambulance siren: 120 decibels • Rock concert/ symphony orchestra: 110 decibels • Power mower: 90 decibels • Whisper: 30 decibels Symptoms of NIHL can include temporary hearing loss, which is when hearing comes back in one to two days. Tinnitus can also occur, which is a constant ringing or buzzing in the ear that may continue constantly or occasionally throughout a lifetime. Over time, sounds may become distorted for the individual. Symptoms will increase in severity over time. The tragic part about noise-induced hearing loss for the 26 million people who suffer from it is that the damage is completely preventable.

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››Don’t Smoke: Smoking substantially increases the risk of noise-induced hearing loss, because it inhibits blood flow to the ears, and the ears need blood to work and heal. ››Protect the ears of children who can’t protect themselves.

effortless social media management Social Media tools are worthless without a steady stream of relevant, engaging content. We make it possible for small businesses like yours to compete with larger brands by putting professional writers to work for you. Stardocs provides professional-grade content that will strengthen your online brand and develop a viable, impressively interactive social media presence.

801.369.2523 stardocs.com 51

HEALTHY UTAH OCTOBER 2012

OBESITY AMERICAN EPIDEMIC THE

>> Advisor Bariatrics

BY DARRIN F. HANSEN, MD, FAC S

The obesity epidemic in America is a Tsunami of expense coming toward the shores of American healthcare. We are already seeing significant increased costs related to excess weight. The longer the wait the more it will cost. Carrying excessive weight increases the risk of mulitple disease conditions. The risk of developing diabetes rises to nearly 25% over a ten year period of time in men with a Body Mass Index (BMI) over 35. Degenerative joint disease- (wearing out the surfaces between moving bones) dramatically increases. Its like riding down the freeway with the brakes on. You can do it for a time but eventually the wear will catch up to you and the difficulty of primarily pain begins. Difficulty sleeping at night because of sleep apnea can cause day time drowsiness, fatigue, and the lack of energy can zap your day.

Weight loss surgery is not the first approach for weight loss but it is a proven effective method for weight loss for those with weight related health issues who are at least 30-50 lbs. over their ideal body weight where other methods have not been effective. The safest weight loss surgical option is a Laparoscopic Adjustable Gastric Band. The Lap-band has been placed in hundreds of thousands of patients world wide with a proven tract record. With almost ten years of experience with LapBands and nearly a thousand patients, we specialize in Lap-Band Success!

ABOUT THE AUTHOR Darrin F. Hansen, MD, FACS Utah Lap-Band 801-LAP-BAND UtahLapBand.com

Hope. Help. Lasting Weight Loss. SET YOURSELF FREE. UTAH LAPPBAND reening the future

DARRIN F. HANSEN, M.D., F.A.C.S.

801-LAP-BAND

UtahLapband.com | (801) 527-2263 | 11762 S. State St Suite 220 Draper 84020 52

HEALTHY UTAH OCTOBER 2012

Healthy-Utah.com

eating smart FOOD

[ BE SMART ]

LEARN TO RESIST TEMPTATION AT WORK

Has this ever happened to you? You’re walking past the lunchroom at work and notice a coworker has brought in some chocolate cake. Even though you know you aren’t hungry, you stop and dish up a piece. After eating the cake, you realize it wasn’t even very good — in fact, it was a little stale!

YUCK.

S O U R C E - D U K EDI ET.CO M.

Welcome to the minefield of eating well at work. From vending machines full of junk to free food left in the lunchroom to treats on the receptionist’s desk, temptation looms around every corner. And when you consider how many waking hours you spend in the office, it’s easy to see why the work environment can pose many hazards to healthy eating.

TRY USING THESE TECHNIQUES FOR STICKING TO YOUR PLAN: Make time for meals. Studies show that when people eat in front of a computer, they eat more and feel less satisfied. Plan some time into your workday to take a break, get up from your desk, sit at a table, and really focus on your food. Facebook.com/HealthyUT

PACK YOUR SNACKS.

CHANGE COURSE.

If trips to the vending machine are tripping you up, bring an assortment of healthy snacks to have on hand when the afternoon munchies strike.

If you just can’t resist the goodies in the lunchroom or vending machine, alter your path so you don’t have to walk past them. You won’t know what you’re “missing.”

WALK IT OFF. If you’re a desk potato, make efforts to add movement into your day. Take the stairs. Park further away. Deliver that memo in person. Take power walks during breaks. Any movement is better than none.

THINK IT THROUGH. Before helping yourself to junk food or sweets at work, make yourself wait ten minutes. It’s likely that the urge will pass.

LET ‘EM HAVE IT. Chances are, during your ten-minute delay your coworkers will polish off the free food before you get there. Problem solved! This week, pay attention to the food traps at your workplace. Spend some time thinking about how you can face these situations going forward. HEALTHY UTAH OCTOBER 2012

NUTRITION NOTES FOOD

recipes Ingredients

3/4 cup water 1 small onion, chopped 1 can (8 ounces) pumpkin puree 1 cup unsalted vegetable broth 1/2 teaspoon ground cinnamon 1/4 teaspoon ground nutmeg 1 cup fat-free milk 1/8 teaspoon freshly ground black pepper 1 green onion, green top only, chopped

1. In a large saucepan, heat 1/4 cup of the water over medium heat. Add the onion and cook until tender, about 3 minutes. Don’t let the onion dry out. 2. Add the remaining water, pumpkin, broth, cinnamon and nutmeg. Bring to a boil, reduce heat and simmer for 5 minutes. Stir in the milk and cook until hot. Don’t boil. 3. Ladle into warmed individual bowls and garnish with black pepper and green onion tops. Serve immediately.

Classic Pumpkin Soup [ 1 CUP ]

serves 4

www.mayoclinic.com

Canned pumpkin puree, available year-round, is an easy source for the mashed cooked pumpkin. When pumpkins abound in the fall, however, you can make your own puree by roasting a small pie pumpkin and whipping the flesh in a blender or food processor.

Nutrition Information:

Per serving: Calories 72, cholesterol 1 mg, protein 3 g, sodium 241 mg, carbohydrate 12 g, fiber 2 g, total fat 1 g, potassium 199 mg, saturated fat < 1 g, calcium 78 mg, monounsaturated fat < 1 g.

“

Being in a band you can wear whatever you want - it’s like an excuse for Halloween everyday.

”

-Gwen Stefani

HEALTHY UTAH OCTOBER 2012

Healthy-Utah.com

Directions

NUTRITION NOTES FOOD

s “

Eat, drink & be scary.

”

Pumpkin Spice Pancakes [ 1 PA N C A K E ] serves 19

Breakfast is good any time of the day. When craving pancakes but wanting something healthy too, try this take on the traditional white-flour medallions. With Halloween just around the corner your family is sure to love this festive, mouth-watering treat. Ingredients

1 egg 1 egg white 1 cup flour 1/2 cup whole wheat flour 1/2 cup oatmeal 1 3/4 cups fat-free buttermilk (Or use powdered) 1 teaspoon baking powder 1 teaspoon baking soda 1/2 teaspoon cinnamon 1/2 teaspoon nutmeg 1/4 teaspoon ground cloves 1/2 teaspoon salt 3/4 cup canned pumpkin puree

Directions

1. Beat eggs well until somewhat frothy. 2. Add other ingredients except pumpkin and mix. 3. Add pumpkin and mix again. 4. Fry batter in scant 1/4 cupfuls on a nonstick griddle or pan. 5. Try not to stack pancakes if possible; this helps retain the fluffiness. Store them on a cookie sheet in a 250°F oven until time to serve, which helps keep them warm. 6. Sprinkle with powdered sugar and serve.

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Nutrition Information:

Per serving: Calories 51, calories from fat 5, total fat 0.6 g, saturated fat 0.2 g, monounsaturated fat 0.2 g, polyunsaturated fat 0.1 g, trans fat 0.0 g, cholesterol 11 mg, sodium 176 mg, potassium 54 mg, carbohydrate 9.7 g, dietary fiber 1.1 g, sugars 0.4 g, protein 2.1 g The following items or measurements are not included in nutrition facts: fat-free buttermilk. www.recipezaar.com

go to

www.Healthy-Utah.com For more information

HEALTHY UTAH OCTOBER 2012

/////////////////////

12FUN

FACTOIDS

facinating FACTS

Ever wonder where hiccups come from or why yawning is contagious? Or what about why we have earwax and why joints crack? We’ve gathered some more miscellaneous body trivia — stuff to make you go, hmmm…

01 WHAT IS BRAIN FREEZE?

It’s a pain in your head that occurs when the nerves on the roof of your mouth are hyper stimulated by cold foods, like ice cream and frozen drinks. The nerves are in your mouth, but the nerve center is in your brain, “so that’s where you feel the pain,” says Seymour Diamond, M.D., a headache specialist in Chicago and the executive chairperson of the National Headache Foundation. “This is known as referred pain.” Why do humans experience pain in one place when the stimulus is elsewhere? No one knows for sure. “We do know that migraine sufferers are more prone to ice cream headaches,” Diamond says. “We also know that eating slowly and sipping slowly seem to reduce the effects of the cold. Once the headache sets in, the fastest way to make it go away is to drink something lukewarm.”

02 WHY DO YOU HAVE EARWAX?

To keep foreign matter from invading ear canals. Earwax, or cerumen, is produced by glands in the outer ear to protect the inner ear from infection. The sticky substance prevents dust, dirt, and bugs from getting in. “Just leave it alone,” says Andrew Cheng, M.D., an ear, nose, and throat specialist at the Manhattan Eye, Ear and Throat Hospital. Ears are self-cleaning: The wax slowly moves up and out of the ears on its own, dries up, and flakes off or washes away when you shampoo your hair. If you’re a Q-tip addict, clean just the outside of your ears. “Ear canals are like dead-end streets,” Cheng says. “Q-tips just push wax further in.” You could also accidentally scratch your ear canal or even puncture the eardrum.

03 WHY DO YOU GET GOOSE BUMPS?

Because you’re cold or frightened. When you feel chilled, the muscles around your hair follicles contract, causing the hairs to stand up to create a layer of insulation, explains Richard Potts, Ph.D., an anthropologist and the director of the Human Origins Program at the Smithsonian Institution’s National Museum of Natural History, in Washington, D.C. All mammals share this hair-raising trait. But humans don’t have enough body hair for the response to make a difference; it’s a vestigial reflex left over from when we had furry coats, Potts says. The goose bumps people get when they’re scared may be another vestigial reflex. Potts and others theorize that eons ago, when the plentiful hair on our ancestors’ bodies stood on end, they appeared more menacing, and, he says, “predators would move on to look for less imposing prey.”

04 ARE CARROTS REALLY GOOD FOR THE EYES?

05 WHY DO LIPS THIN AS YOU AGE?

The older you get, the less collagen you produce. And collagen, a protein that supports the body’s soft tissue, is what gives lips their pleasing plumpness, says D’Anne Kleinsmith, M.D., a dermatologist in Bloomfield Hills, Michigan. The sun’s ultraviolet rays can also cause collagen to break down and lips to thin. “One way to help preserve the fullness of your lips,” Kleinsmith says, “is to protect them from the sun by wearing a lipstick or lip balm with sunscreen.”

Yes, they are, along with all other foods rich in vitamin A, says Michael F. Marmor, a professor of ophthalmology at the Stanford University School of Medicine. The body uses vitamin A to support nerve cells in the retinas that help maintain normal vision. People who are deficient in A are susceptible to a host of vision problems, such as night blindness. Many red, yellow, orange and leafy green vegetables — including sweet potatoes, kale, mangoes and papayas — contain vitamin A, as do eggs and liver.

HEALTHY UTAH OCTOBER 2012

Healthy-Utah.com

//////////////////////////////////////////////////////////// 06 WHY DO TEENS SLEEP LATE?

They’re not lazy; they can’t help it. During childhood, melatonin, the hormone that regulates the wake-sleep cycle, is secreted by the pineal gland early in the evening. When puberty hits, from around ages 10 to 14, melatonin is released later, around 9 p.m. or 10 p.m. “This shift often makes many teenagers incapable of falling asleep before 11 at night,” says teen sleep expert Mary A. Carskadon, Ph.D., a professor at Brown Medical School and the director of the Bradley Hospital Sleep and Chronobiology Research Laboratory, in Providence. “Since teens still need about nine or more hours of sleep, they try to make up for the time they’ve lost at night by sleeping in.”

07 WHAT CAUSES HICCUPS?

Excessive eating, alcohol, excitement, or stress can over stimulate the phrenic nerves, which control the diaphragm. The diaphragm then contracts involuntarily. At the same time, the glottis, the part of the larynx where the vocal cords are located, closes up, says Patricia Raymond, M.D., a gastroenterologist in Chesapeake, Virginia. The result is the spasms and the odd hic sound that repeat every few seconds. A typical case of the hiccups lasts only a few minutes, but some can last much longer. While there’s no proven cure, Raymond suggests trying an action that resets the phrenic nerves (akin to rebooting your computer when it’s frozen), such as holding your breath or breathing into a paper bag.

08 WHY IS YAWNING CONTAGIOUS?

No one knows for sure, but a study published in a recent issue of the journal Cognitive Brain Research theorizes that yawning in response to someone else’s yawn may be an empathetic response, similar to laughter. “A yawn can be triggered not only by seeing a person yawn but also by hearing, reading about, or even just thinking about yawns,” says Steven Platek, Ph.D., a professor of psychology at Drexel University, in Philadelphia, who directed the research. Platek and his colleagues believe that contagious yawning may be a primitive way of modeling our feelings after other people’s.

11 WHY DO SOME HAVE WHITER TEETH THAN OTHERS?

Just like the color of your eyes and hair, the natural tint of your teeth is hereditary. “Some people have very white enamel — the thin coating on the surface of teeth — while other people’s enamel has a more yellow hue,” says Richard Price, a dentist in Newton, Massachusetts, and a spokesperson for the American Dental Association. Environmental factors play a role, too. “Teeth are kind of like the rings on a tree,” Price says. “They tell a lot about a person’s health and history.” Taking the antibiotics tetracycline or amoxicillin as a child can affect the calcification process, causing discoloration. Certain foods can also darken teeth. “If a substance will stain a carpet,” Price says, “it will stain your teeth.” Coffee, tea, cola, and red wine are common culprits. Frequent cleanings can help, but severe food stains may require a whitening product or procedure.

12 WHY DO JOINTS CRACK?

When you stretch a joint by, say, pressing down on your knuckles or twisting your spine, you cause small air bubbles that form between the sacs in the joints to pop. These sacs, called bursas, help cushion the spaces between the bones and keep them lubricated. As creepy as the sound can be, cracking is usually harmless and has no effect on the bursas. “Despite what your mom may have told you, cracking your knuckles or ankles or knees or any other joint doesn’t cause arthritis,” Applegate says. But it doesn’t do your joints any good, either. “Any feel-good benefit people claim from joint cracking,” he says, “is psychological.”

“

If the body be feeble,

the mind will not be strong. Thomas Jefferson

”

09 WHY DO PEOPLE GET SICK MORE OFTEN IN THE WINTER?

“Lots of hypotheses, not one perfect answer,” says William Schaffner, M.D., chairman of the department of preventive medicine at the Vanderbilt University School of Medicine, in Nashville. A leading theory is that confinement breeds infection. “In winter,” Schaffner says, “we spend more time indoors, in rooms that may not get a lot of circulation, giving us more opportunities to be exposed to respiratory viruses.” The winter air, inside and outside, also tends to be less humid, drying nasal passages and making them more vulnerable to viral invasion. Still, Schaffner adds, the cold environment itself has not been proven to make people get sick in the winter.

10 WHY DO MANY WOMEN HAVE COLD HANDS & FEET?

Blame it on circulation. “The nerves that control blood flow to the hands and feet are more sensitive in women than in men,” says Mark Eskandari, M.D., a vascular surgeon at Northwestern Memorial Hospital, in Chicago. “So when the temperature drops, their vessels constrict more, warming blood flow slows, and their extremities feel cold.” Women also have lower blood pressure than men. “When they’re cold or stressed and their blood pressure drops, blood is redirected to the heart and away from the hands and feet,” he says. Some experts believe that women tend to hold heat in the core, where the heart and uterus are, so they can protect developing fetuses, notes James Applegate, a family doctor in Grand Rapids, Michigan. But this is just a theory.

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HEALTHY UTAH OCTOBER 2012

events.

sports&recreation

23rd

1 MOAB OUTERBIKE

Outerbike is an outdoor bicycle demo event open to consumers. The world's best bike manufacturers will be bringing their new models to Moab. Outerbike will be at a new Moab trailhead called the Bar M. For testing mountain bikes, there are five stacked loop singletrack trails from smooth and easy to gnarly and technical. For road bikes there is a sweet new bike path leading to Arches or Canyonlands National Parks where the views are world class.

HONOR MENTIOABLE N S: America n Dia

outerbike.com

5-7

RACING WITH PASSION 5K

An Annual Team Relay-Style Mountain Bike Race held in the Behind the Rocks Area, this extremely popular 24-hour mountain bike race is set in a spectacular red rock desert. The course contains 1,100 feet of climb per lap and challenging sandy sections.

26th

grannygear.com

6 DIRT TRACK RACE

betes Aw Alzheim areness er's A Nationa wareness Month l Hos Healthy pice Month Skin Mo nth

1/4 mile oval dirt track race for the following classes: Mini-stocks, Bombers, Super-stocks, Thunder Trucks, IMCA Southern Sport Modifieds, IMCA Modifieds

www.millardcountyraceway.com

6 ST. GEORGE MARATHON

Join the 6th annual Susan Sandoval Run for

Ovarian Cancer, beginning at Sugarhouse Park at the Big Field Pavilion.

www.sgcity.org/recreation/adultsports

21 THE OTHER HALF The Other Half is a 13.1 mile running event

7th

that begins at Dewey Bridge on Highway 128 and winds through some of the most stunning scenery in the country to its finish at the Sorrel River Ranch.

moabhalfmarathon.org

arts&entertainment

23 RIM TO FLOOR ZION HIKE Join a naturalist to hike the East Rim down

to the canyon floor at Weeping Rock. This is for seasoned hikers looking to expand their knowledge base while they enjoy a long hike. Stop at a nice spot somewhere on the rim for our picnic lunch.

zionpark.org

24 BEAT THE HEAT 5K RUN Proceeds from registration fees will

benefit Shriners Hospital for Children to help kids and their families and the Salt Lake City Police Foundation.

1 OWL CITY

events.abc4.com

The witches have officially come out to play! Shop and see a hilarious display of plump, green-faced, wart-covered witches dressed to the nines in their most wacky and witchy attire. Bring the kids and the camera. You won't want to miss this bewitching annual favorite.

active.com

Crosstoberfest combines the two best things about being a bike racer and a beer drinker....beer drinking and cross bike racing! Enjoy cyclocross racing and then a beer festival at Old Cutter's Park in Hailey, ID. There will be live music, more than 90 fresh brews from around the world, brats, frites, schnitzel and the works!

powerhouseidaho.com

HEALTHY UTAH OCTOBER 2012

ticketmaster.com

1-31 GARDNER VILLAGE WITCH DISPLAY

26-27 CROSSTOBERFEST

CARRIE UNDERWOOD

gardnervillage.com

7-31

HEE HAW FARMS

A 12-acre corn maze, pick your own pumpkin patch, Haunted Hayride, Cornevil Night Terrors (haunted walk through) lots of activities including hayrides, giant slide, petting farm and lots more!

heehawfarms.com

1-7 CORNBELLEYS

Thanksgiving Point's annual fall fun-fest runs through Nov 3. Great for dates, families, or groups, Cornbellys is not to be missed. Along with all your usual Cornbelly's favorites, you'll find several new attractions this year, including Utah's original, largest corn maze, Halloween Parade, Zipline, Barnyard Ball Zone (football, baseball & basketball...farm style!), Giant Pumpkin Sack Slide, Corn Hole, Scarecrow Scavenger Hunt, and if you want serious fun, the Pumpkin Destruction Day (after Halloween)

cornbellys.com

1-7 OKTOBERFEST Attracting over 50,000

visitors, Oktoberfest has grown to become one of the largest festivals in the state of Utah. Oktoberfest includes Oktoberfest Halle featuring the tastes of Bavaria with entertainment from local and national German bands and yodelers.

snowbird.com/events

Healthy-Utah.com

october

10th

12-14 TRAILING OF THE SHEEP FESTIVAL

Great day trip Includes a full-day Sheep Folklife Fair, a Fiber Festival, dancers, hikes, musicians, folk and traditional art, storytelling and culinary events featuring chefs, restaurants and American Lamb, workshops on fiber, cooking with lamb, photography, history, culture, etc. There is a two-day National Qualifying Sheepdog Trial Sheep Parade with 1,500 sheep strutting lively down Main Street, Ketchum, Idaho. trailingofthesheep.org

17-21 JAZZ JAMBOREE

Enjoy many styles of music including traditional and Contemporary Jazz, Swing, Big Band, Zydeco, Blues, with over 40 musical groups and over 200 talented musicians from around the world. Free dance classes too! Complementary shuttle buses operate frequently between the venues, and food and beverages will be available at most locations. sunvalleyjazz.com

BOO! AT THE ZOO

27 BALLET WEST'S ANNUAL PERFORMANCE GALA This exclusive, one-night-only event presents

exciting previews and showstoppers in a one-hour program that makes for the perfect evening of breath-taking performance. This evening of fantastic works is followed by an elegant evening of dinner and dancing at The Grand America Hotel. balletwest.org

27th

IKONSMAGAZINE.COM

Kids 12 and younger can come in costume to trickor-treat at various candy booths set up throughout zoo grounds. Trick-or-Treat bags will be provided (while supplies last), or bring your own and join Hogle for one of the biggest events at the Zoo! www.hoglezoo.org

7th -31st

health& wellness

7 FREE MEDITATION/ EXERCISE CLASS

Falun Dafa (also known as Falun Gong) is a high-level cultivation practice guided by the characteristics of the universe: Truthfulness, Benevolence, and Forbearance. All ages and fitness levels are welcome. 5 sets of gentle movements and meditation conducted every Sunday.

www.falundafa.org

11 FAMILY CONFERENCE

Jeff Kupfer, Ph.D. "Learning to Live Again," designed for persons with brain injury and their families, health care professionals.

www.biau.org/events/

For more E V E N TS visit Healt in your area, hy-Utah.c om. To have yo ur event featured, ca ll 801.369.61 or email ev 39 ents @Hea lthy-Utah.c Facebook.com/HealthyUT om.

26 ADA SWEET KIDS HALLOWEEN PARTY

If you are a family with a child living with diabetes it can be Scary! Come have a little fun and fright at our Halloween Party. diabetes.org HEALTHY UTAH OCTOBER 2012

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GIVE PAI N A R E PLAC EME N T Ranked #1 in Utah for Overall Orthopedic Services, Six Years in a Row 5-Star Rated for Joint Replacement, Eight Years Running

Has joint pain robbed you of some of life’s simple pleasures? There’s good news for you. Advances in medical technology and surgical techniques have made joint replacement surgery one of the most routine and successful procedures. That means getting back to an active lifestyle might be easier than you think.

St. Mark’s Hospital • Timpanogos Regional Hospital Ogden Regional Medical Center • MountainView Hospital Lakeview Hospital • Brigham City Community Hospital

HEALTHY UTAH OCTOBER 2012

HealthGrades

Call us toll-free at 855-796-0593 or learn more by visiting www.mountainstarhealth.com.

Healthy-Utah.com