Dr. Amylynne Frankel, SMHC dermatologist, breaks down skin care prevention. Read the story, page 4
York County
HEALTH &
Treating varicose veins
Common mold myths debunked
Be more active during work day
Steps to a healthier summer
Expert beauty regimen help
Shopping tips for those with allergies
Asthma sufferers: partner with providers
Battling digestive discomfort
3 facts you don't know about fruit and fruit juice
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On
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WELLNESS
Energizing superfoods
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"No concern is too small for us"
Don't take food allergies lightly
Tribune
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SKIN CANCER DETECTION & PREVENTION/ASTHMA & ALLERGY AWARENESS • MAY/JUNE 2016
2 York County Health & Wellness
York County
Sunday, May 29, 2016
HEALTH & WELLNESS 457 Alfred Street, Biddeford, ME 04005 Phone (207) 282-1535 • Fax (207) 282-3138 Email: jtcommunity@journaltribune.com Available online at:
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Welcome After a pretty mild winter but gloomy spring, the weather is finally warming up and we’re seeing more sunny days. Although the official start is June 21, summer is basically here. While good weather can be a great thing, there are also some dangers involved. Skin cancer, which can be deadly, is perhaps the worst danger associated with more increased sun exposure. Despite Maine’s short summers, there are many in our state who have been diagnosed with the disease. In this issue of York County Health & Wellness, writer Krysteana Scribner spoke with Dr. Amylynne Frankel, a dermatologist at Southern Maine Health Care in Biddeford who treats skin cancer. One of her patients, Thomas Arnold, also interviewed by Scribner said he would have died if his skin cancer wasn’t found by his primary care physician and removed by Frankel. Exposure to the sun and the ultraviolet light it produces is the primary cause of skin cancer, notes Frankel in Scribner’s article. She discusses the different types of skin cancer as well as some of the ways to prevent it, which include limiting exposure to the sun between 10 a.m. to 2 p.m. and wearing sunscreen, which should be reapplied every 40 to 80 minutes and after swimming and sweating. Sunscreen with at least an SPF factor of 30 is recommended. Spring is also often a time for the worsening of asthma and allergies, both of which can be deadly or at least diminish a sufferer’s quality of life.
This issue features articles on both of these conditions. Spring allergy symptoms can cause a major disruption in one’s quality of life, according to Dr. Neeta Ogden in the article “Get the scoop on spring allergies.” She describes how people who have never suffered from allergies can develop them. She offers some tips to make allergy season more bearable, placing a high priority on cleaning, such as washing pets that go outdoors and may be pollen carriers, and washing clothes and your hands and face after being outside. She also recommends avoiding times and places where pollen counts are highest, including some vacation spots, and not being outside in the early morning and early evening when pollen counts peak. The food allergies Meghan May, an associate professor of biomedical sciences at the University of New England in Biddeford, talks about in her column aren’t related to the season. She writes about the science of allergies, why it’s often difficult to ward off an allergic reaction, and recommends limiting allergens as a way to safeguard everyone. In the article “Smart shopping tips for people with asthma and allergies,” advice is provided on what to and what not to buy. Items like breathable bedding, air cleaners and humidifiers to improve air quality and high-quality vacuums to remove allergens are recommended. Strong smelling cleaners, which could trigger an asthma or allergy attack, are not. Summer in Maine is all too short. When it arrives, most of us want to head outdoors, and there is no reason not to. Taking proper precautions will protect ourselves and make the season worry-free and much more enjoyable. Be well,
Dina Mendros Associate Editor
York County Health & Wellness 3
Sunday, May 29, 2016
York County
HEALTH &
WELLNESS Page 4
Untreated skin cancer can be deadly
Page 9
Page 9 Page 5
Don't take food allergies lightly
Steps to a healthier summer
Expert beauty regimen help
Shopping tips for those with allergies Page 10
Energizing superfoods
Treating varicose veins
Page 6
Page 7
Page 8
Page 8
Common mold myths debunked Be more active during work day
Page 10
Asthma sufferers: partner with care providers
Battling digestive discomfort Page 11
Page 11
Facts you don't know about fruit
4 York County Health & Wellness
Sunday, May 29, 2016
Untreated, skin cancer can be a killer By KRYSTEANA SCRIBNER Special to the Journal Tribune
BIDDEFORD — On a daily basis, Dr. Amylynne Frankel, a dermatologist at Southern Maine Health Care, gets in one surgery during her lunch break. This operation, which entails the removal of skin lesions to be sent out for biopsy, can be a life-saving procedure for patients whose results include the diagnosis of skin cancer. According to the Skin Cancer Foundation, skin cancer can be defined as the uncontrolled growth of an abnormal cell. It typically occurs when unrepaired DNA damages the skin cells, most often by high exposure to ultraviolet (UV) light, triggering mutations or genetic defects that cause skin cells to multiply as well as form malignant tumors. Skin cancer, which often comes in three types, can vary in both size and color. According to Frankel, there are many kinds of skin cancer, but the three most common are melanoma, basal cell carcinoma and squamous cell carcinoma. “Melanoma is the deadly skin cancer with the brown or black lesions – if they aren’t caught early, they can spread
to other parts of the body and kill you. These are the ones you want to catch early. It most commonly originates from blistering sunburns,” she explained. “The other two, basal cell carcinoma and squamous cell carcinoma, are typically slow-growing destructive skin cancers from chronic sun damage, such as 20-30 years of skin damage.” Frankel noted that she has seen skin cancer on areas of the body where the sun doesn’t shine, such as the buttocks or armpits, but almost all skin cancer can be attributed to exposure to UV lighting. Often times, many of her patients are older people, she said, but noted that recently, she has seen a large increase in the number of young people who are diagnosed with skin cancer. “Generally you see these formations on older people, at least the basal cell and squamous cell – but we’re now seeing basal cell in younger people,” she explained. “The youngest person I’ve seen with basal cell was in his early 20s. With melanoma, we are seeing those in younger people now as well, where increased risk of sun exposure occurs from both not wearing sunscreen and from the use of tanning beds.”
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According to the Centers for Disease Control, skin cancer is the most common form of cancer in the United States. For melanoma alone, 7,753 people are diagnosed annually and 9,251 people die each year from it as well. According to Frankel, skin cancer can be easily treated if caught early. So why do so many people die each year
is another sign to take into consideration,” said Frankel. “Color is something else to look for. Lesions on your body that are black, brown, white or pink can be a sign that skin cancer is prevalent on your person.” Diameter is something to also look out for, she said. If someone has a mass that is greater than a pencil eraser (or 6 mm in diameter), they should seek medical attention as soon as possible. Lastly, people should take into consid-
Dr. Frankel is a dermatologist at Southern Maine Health Care SUBMITTED PHOTO
because of it? “We can grow new moles until we’re 30 years old, and sometimes people aren’t aware that a new lesion could be a issue,” she said. “We just want people to know that it’s OK to come in if you’re worried about a new forming skin lesion. As long as you’re taking the steps to prevent it, all we can do is surveillance.” For those worried that a new lesion may be skin cancer, Frankel said that they develop the ABCDE’s of melanoma specifically so that people who might be concerned can follow these small procedures to see if it will be an issue that needs further examination by a medical professional. “Asymmetry is important. If you cannot draw a line down the center of it somewhere in one plane, that is a worrisome feature. Secondly, check the border of the skin growth. If the border is not regular, that
eration whether the area of the body with the mass or lesion is evolving. If things are changing, such as the color, the size, the width and so on, it’s important to get checked, especially for those over the age of 30. If a patient goes to their primary care physician with any concerns, they will then be redirected to their local dermatologist. Upon the referral and examination of the worrisome areas of the skin, Frankel said, she can usually tell before she even does a biopsy whether something is dangerous. “We are trained on pattern recognition, so even if I can tell what the outcome may be, we still send it out for a biopsy if it’s something of concern,” she said. “It involves ... a quick surgical incision around the mole or skin lesion – depending on the size and cause of concern, such as melanoma, we go a little deeper to ensure we have the full depth of the area.”
Results for this test, which typically come back a week or two later, set the stage for the proceeding steps that need to be taken. Frankel explained that, depending on how far along an affected individual is, treatment may be as simple as continued surveillance. For those diagnosed with an early stage of melanoma, Frankel said she often sees these patients every three months for two years thereafter and every six months for two years after that. She recommends that those diagnosed with basal cell or squamous cell get a regular checkup every six months to ensure any new developments are caught early. “It’s important for previously diagnosed patients to be coming in this often so we can continue to be on the lookout for suspicious skin lesions. However, although not common, some forms of skin cancer such as melanoma can form in places we couldn’t see, and in this case we wouldn’t catch it in time,” she explained. “I had one patient who happened to go to the eye doctor for something and looking at her retina they saw a melanoma – but otherwise there was no way they would have known. For the majority of it, you will see a spot on the skin.” Thomas Arnold, a patient of Frankel and a retiree from the Maine State Police, grew up in Massachusetts and had a lot of sunburns as a child. In the early 1990s, Arnold stated, he had a few moles on his back checked that turned out to be benign. But during his annual physical exam in August, his primary care physician found a suspicious mole on his lower left back. After a biopsy, he was diagnosed with melanoma and referred to Frankel. “I’m a fair-skinned person who never wore sunscreen growing up. In those days, they put baby oil on us instead,” he • See Skin Cancer, Page 5
York County Health & Wellness 5
Sunday, May 29, 2016
Food allergies should not be taken lightly
Food allergies seem to be increasingly common and have become the topic of much discussion in recent years. Why do some adults and children have a deadly reaction while most of us don’t? I’m allergic to pollen, but it doesn’t kill me; why is this different? Why can’t my child bring a peanut butter sandwich to school just because someone else’s child can’t eat it? These questions have given rise to some fervent opinions, both from the allergic and non-allergic alike. The term “allergy” is a very broad one. It refers to any instances of the body’s defenses over-responding to a substance that is harmless and, in doing so, creating damage. At its most basic level, the immune system works to distinguish “self ” from “non-self ” and harmless from harmful and to destroy anything “non-self ”
that is potentially harmful. Considering how many harmless, “non-self ” substances we are all exposed to every day, it is remarkable how often our immune systems get it right. The act of destroying something harmful can be a brutal one; it creates fevers, damages tissue and makes us feel sick. Destroying a harmful invader is usually worth the collateral damage, of course, because a harmful invader has the potential to destroy us. This is why sensing “danger” signals from a “non-self ” substance is so important. If our defenses brutally attacked everything, we wouldn’t last very long. Why do some people’s immune systems attack certain harmless things? The reasons and the consequences vary quite substantially. Life-threatening food allergies usually fall into the first
• Skin Cancer, From Page 4
it checked. She had just given birth and now, after the doctor visit, was being diagnosed with melanoma. She went for a brain and lung scan to find she had stage three. It’s a good thing I emailed everyone related to me, because it’s important that everyone get checked.” Frankel said that the most important steps for prevention include wearing sunscreen, reapplying every 40-80 minutes, reapplying often when swimming or sweating, staying out of the sun between 10 a.m. and 2 p.m., and never using tanning beds. The American Academy of Dermatology recommends that people wear an sunscreen that is at least SPF 30. “No concern is too small for us,” said Frankel, “and it’s important that people understand that skin cancer can happen to anyone, regardless of age or gender: from walking your dog on the beach without sunscreen, or driving your car and not wearing sunscreen, especially being white in New England.”
laughed. “It wasn’t taken seriously back in those days. The dermatologist removed this mole, making a big incision to get the margins of the tumor out for testing, and that’s when she found a second one that my primary care physician didn’t even see. I was told if I hadn’t gotten both removed, I would have been dead in a year.” At that point, Arnold was referred to Dr. Catherine A. Share of SMHC, who specializes in general surgery. This surgery, although lifesaving, left a large hole where the mole once resided. Although the process was painful, Arnold stated that he couldn’t have been more grateful to have the cancer caught early enough to save his life. “One thing I did do was send an email out to all my family to let them know I know I had been diagnosed, and that they too should get checked out,” he said. “My niece said she had something worrisome on her leg and was going to get
of four types of over-responses called hypersensitivity reactions. Type 1 hypersensitivity reactions also include skin rashes and the sniffles we get from pets or seasonal allergies. How can the range of symptoms be so varied if these are all the same type of reaction? It comes down to strength and location. When an allergen (i.e., the target of an allergy) is introduced into the body, several substances are produced through an intricate series of reactions. The key bad actors in an allergy are proteins called
histamine, prostaglandins and leukotrienes. Broadly speaking, these proteins are going to do three things: constrict the airway and/or blood flow, cause smooth muscle contractions in the airway or gut, and call lots of inflammatory cells to the area. If this happens on the skin surface, the result is usually a rash. If this happens in the nasal cavity, the result is usually a runny nose (“allergic rhinitis”). If these bad actors are released all throughout the body, the result is a deadly condition called anaphylactic
shock. This last version is what we see in severe food allergies. The airway is constricted. Blood flow is minimized, causing tissues to suffocate. Involuntary smooth muscle contractions cause the feeling of one’s throat closing. This condition is rapidly fatal if not reversed. Fortunately, this terrible state can usually be reversed with a high, injected dose of the human hormone epinephrine (also known as adrenaline). This hormone has the opposite effect in that is causes dilation rather than constriction of the airway and blood flow and is, therefore, the preferred treatment. Understanding the science behind deadly food allergies is critical to informing many of the passionate debates on the subject. Anaphylaxis and allergic rhinitis, though both correctly called “allergies,” are quite physiologically different and should not be thought of as comparable. The establishment of nut-free schools has not been a welcomed change • See UNE, Page 7
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6 York County Health & Wellness
Sunday, May 29, 2016
Fuel your day with 5 energizing superfoods
BPT– With groggy eyes and slow movements, you peel yourself out of bed each day. Between the morning and afternoon slumps, you long for the energy of your youth. Does this sound familiar? Then you’ll be glad to know about five superfoods that can help energize you from the inside out, so you can feel your best all day. As a registered dietician, nutrition expert at On Target Living, and author of the newly released cookbook “Target To Table: Delicious & Healthy Meals One Superfood at a Time,” Kristen Johnson understands that food plays a big role in health and wellness, and
believes there’s no such thing as anti-aging – only aging well. Here are the five energizing superfoods Johnson recommends to fuel your body the healthy way. 1. Ancient grains: “Ancient grains have remained virtually untouched and unchanged for thousands of years compared to modern wheat or corn that’s been bred for higher yield and drought resistance,” says Johnson. Ancient grains are extremely high in protein, fiber and minerals. Johnson notes these grains can be helpful in managing inflammation and are a great source of energizing B vitamins for the brain and
body. Ancient grains include spelt, quinoa, chia, amaranth, buckwheat, wheat berries, kamut, freekah, bulgur, barley, sorghum, teff, millet, oats, wild rice and farro. These grains can be used to make hot dishes similar to oatmeal, or can be cooked and used in salads and entrees. 2. Omega-3 fats: “Mitochondria are the powerhouses of the human cell, meaning they supply the body with energy. The better you feed the mitochondria, the healthier and better performing the cell will be,” explains Johnson. “Cell membranes must be permeable to allow the cell to be fed and allow ‘fuel’ for the mitochondria. The omega-3 fats EPA and DHA found in fish and algae are a great way to make the cell soft and permeable. This will help to fuel the body and improve energy and stamina.” Our bodies cannot make omega-3 fats naturally, and therefore they must come from food or supplements, notes Johnson. “Because fresh, coldwater, wild-caught fish is not always available, I often recommend a high-quality supplement like Nordic Naturals orange-flavored Arctic Cod Liver Oil,” says Johnson. Cod liver oil has naturally
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occurring vitamin D that is needed to absorb calcium, an important factor for bone health. Nordic Naturals Arctic Cod Liver Oil is a great source of the omega-3s EPA and DHA that help contributes to a healthy heart and brain, hormonal balance, and a healthy immune response. Simply take 1 tablespoon daily or add to your smoothies or salad dressings. 3. Spirulina and chlorella: “Spirulina and chlorella are fresh-water algae that are super high in chlorophyll, which is extremely energizing for the body,” says Johnson. “Because spirulina and chlorella are cellbuilders, they also help to build the immune system and can help prevent you from getting sick.” Spirulina and chlorella are also very cleansing and detoxifying, which helps improve digestion. Because both are high in protein, they are also great for vegans. Swallow (don’t chew) the tablets with water
S EACOAST PHYSICAL THERAPY
15-20 minutes prior to eating. Aim for 10-20 tablets a day. 4. Cacao: Cacao is the raw, unprocessed form of chocolate. It is high in magnesium, manganese, zinc, and iron. Johnson notes that cacao has many potential health benefits, including supporting brain and heart health, mood, healthy body weight and energy. Cacao can also enhance relaxation and promote a better night’s sleep. Because it is high in magnesium, it has also been shown to help build muscle and aid in muscle recovery. Cacao also contains more antioxidants than red wine, green tea and blueberries. Cacao nibs are easy to consume and can be mixed in oatmeal, smoothies or trail mix. You can also blend cacao nibs or cacao powder with coconut or almond milk and a little bit of honey in a blender for a healthy version of chocolate milk or hot chocolate. 5. Coconut: “Coconuts contain a healthy saturated fat high in lauric, capric, and caprylic acids, which have antiviral and antifungal properties and help contribute to healthy digestion,” says Johnson. “Coconuts also contain medium-chain fatty acids (MCTs) that can enhance energy and metabolism.” Coconut water, coconut milk and shredded coconut are all great options to add to your diet. Using virgin coconut oil is also a great way to sneak in more coconut when cooking, baking, or snacking. Simply use it in place of oil in cooking and butter in baking. It’s great for spreading on bread and for making popcorn, too.
York County Health & Wellness 7
Sunday, May 29, 2016
Treating varicose veins – and tips for relief
Vein, or venous (pronounced vee-nus), disease is defined as the impairment of blood flow toward your heart, and it is one of the most common health conditions in the country. In fact, approximately 80 million people in the U.S. have some form of venous disease, such as varicose veins or venous ulcers. For years, patients had few options for treatment, but as modes of treatment progressed, the demand among patients and health care practitioners increased and a specialized field grew to fill the niche. Phlebology – the study of veins, vein health and venous diseases and disorders – grew out of internal medicine, like cardiology and pulmonology
before it. The American Medical Association has recognized phlebology as a field in its own right since 2006, while the American Osteopathic Association recognized it in 2007. Since the inception of phlebology, procedures have become more technically advanced than ever before. Endovenous Laser Ablation, or EVLA, is considered the gold standard in treating varicose veins. This procedure uses laser energy delivered through a thin fiber-optic probe to treat the underlying cause of the varicose vein. Sclerotherapy is frequently used to treat spider veins and smaller veins. In this procedure, the provider uses tiny needles to inject a medicine
• UNE, From Page 5
modations for allergic individuals is that they needn’t inconvenience everyone because they can just carry an EpiPenŽ (i.e., epinephrine injection). Epinephrine injection is not a gentle treatment and should not be routinely relied upon as a substitute for contact avoidance. In addition, the severity of allergic reactions that are not outgrown increases with each exposure, meaning that it becomes harder and harder to “rescue� a person in anaphylactic shock each time he or she encounters his or her allergen. Invention of the EpiPen was near miraculous in the fight against life-threatening allergies, given the fact that seconds can make the difference between life and death. However, the availability of an EpiPen is not something to be cavalier with. The best way to keep everyone safe is by avoiding allergen contact. Does that mean that those of us who are non-allergic have to modify our behavior somewhat? Yes. I, for one, am happy to do it. — Meghan May, Ph.D. is an associate professor of biomedical sciences at the University of New England in Biddeford.
in many communities, and so-called “allergy moms� can be derided as overprotective helicopter parents. They can be seen as choosing to inconvenience everyone else for the sake of their child. In the worst instances, they are accused of exaggerating the potential danger of severe food allergies. Given the minuscule amounts of allergen that are required to kick off the anaphylactic shock described above, the concern for public safety seems warranted. This is only part of the anxiety faced by allergic individuals or parents, however. Only the top eight food allergens are required to be labeled on packages. This presents a critical risk for those allergic to certain seasonings (most notably sesame), given the broad ingredient categories (“natural flavors� or “spices�) listed on many food labels. Additionally, truly wellmeaning individuals wanting to accommodate an allergic friend may not be aware of how minute the exposure has to be for a tragic outcome to occur. Even a hand-washed pan or a re-used spoon can lead to anaphylaxis. One of the major arguments used against universal accom-
called a sclerosing agent into the vein’s interior wall. This substance causes the vein to become sticky and seal shut, causing the troublesome vein to disappear. Blood then finds a healthy path back to the heart. Treatment can help manage venous disease by eliminating pain and improving appearance and overall health. But there are also things one can do even before seeing a doctor. Doing one or more of the following may alleviate discomfort and help prevent the progression of venous symptoms: • Walk. Walking causes the rhythmic contraction of calf muscles and helps promote blood flow to the heart. Walk at least 30 minutes every day – all at once, or in shorter increments. • Elevate. Elevate your legs above your heart as often as possible – for as long as 30 minutes, or as briefly as three minutes. The best time is after you have been standing or after a hot shower. • Don’t smoke. Smoking and exposure to second-hand
smoke constricts veins and affects overall circulation. • Sit properly. Focus on good posture and avoid crossing your legs, or sitting in ways that can compress veins for prolonged periods. • See a qualified, boardcertified phlebologist for a screening and evaluation. Today’s treatments for venous disease are minimally invasive, cause very little pain, and can be accomplished quickly right in a physician’s office. Treatment can stop the
progression of the disease and its complications for those in its early stages. For those struggling with late-stage symptoms, it can restore health and improve quality of life. — Dr. Cindy Asbjornsen is the founder of the Vein Healthcare Center in South Portland. Certified by the American Board of Venous and Lymphatic Medicine, she cares for all levels of venous disease, including spider veins, varicose veins and venous ulcers.
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8 York County Health & Wellness
Sunday, May 29, 2016S
4 common mold myths debunked BPT– Mold is a word that can make anyone cringe. But when it comes to mold in your home, misinformation is all too common a problem. Myths surrounding mold in your home can be costly to both your property and your health. “Mold isn’t something that most people think about until it affects their health, their home or their business,” says Pete Duncanson, director of system development for ServiceMaster Restore, one of the largest disaster restoration companies in the United States. “However, mold spores are found in most homes across the country, and without the right treatment, mold can quickly grow into a major problem.” To help you keep your home and family safe, Duncanson offers four of the most commonly reported mold myths, and solutions to debunk them: • Myth: Bleach or other retail products can kill mold on any surface. Most retail products simply discolor mold and are not recommended for use on porous surfaces. In fact, on surfaces like wood, carpet, ceiling tile and drywall, these typical cleaning products don’t always reach the root of the mold, meaning the problem will likely return. Experts say removing the mold from affected items is the only way to ensure the mold will be out of your home for good. • Myth: Mold that appears black is hazardous to your health. Mold that appears black is one of the most infamous molds to appear in homes. All molds can cause allergic reactions, respiratory problems, increased risks for infections and plenty of other health issues, according to the
Centers for Disease Control and Prevention. It can be dangerous and can threaten the health of your family. Regardless of the color of the mold, all mold problems should be addressed. • Myth: Dead mold can’t cause health issues. Mold goes dormant until the conditions are favorable for regrowth. But even dormant mold can be harmful to your health. Mold release spores before going dormant, allowing it to reproduce and reappear, especially if the underlying moisture and ventilation issues haven’t been resolved. If you feel like you might have a potentially dangerous mold situation, trained professionals can help you identify the problem and ensure the proper treatment of the affected areas. • Myth: Mold is the only problem associated with water damage. When water is present where it should not be, it can quickly cause a host of problems, including both structural and cosmetic damage. It can promote bacterial and viral growth, increasing the health risks in your home. Additionally, mold can begin to grow within 24 to 48 hours, depending on the nature of water intrusion. If you experience a water damage emergency in your home, it’s best to call a reputable disaster restoration professional who is skilled in dealing with water-related damages. They can help get your home back in order as quickly as possible, as well as help you avoid longterm problems in the future. With the right information and advice from the pros, you can learn to tell myth from reality. For more expert tips on mold prevention and remediation, visit servicemasterrestore.com.
10 ways to be more active during the work day BPT– We’re sitting too much and it’s dangerous. The average American spends more than seven hours sitting every day, and the more time you sit, the higher your risk of serious, potentially life-threatening health problems such as obesity, type 2 diabetes and heart disease. So, what can you do about it? Fortunately, there are simple changes you can make during the day – anywhere, even at the work place – to improve your wellness and reduce your risk of type 2 diabetes. As part of the American Diabetes Association’s Wellness Lives Here initiative, the association encourages everyone to get active for National Get Fit Don’t Sit Day with these 10 tips for the workplace and beyond. • Park a few blocks away from the office each morning and walk to work. This allows you to start off your mornings energized and ready to take on the workday. If you take public transportation, get off one stop earlier to squeeze in some light exercise before 8 a.m. • Take the stairs instead of the elevator. Waiting for the elevator often takes just as long as walking up the stairs, so why not use this opportunity to get your heart rate up? Plus, you’ll get the chance to work your leg muscles. • Get up and move around the office once every 90 min-
utes. When you’re nose-deep in work, it’s easy to lose track of time. Set up reminders on your phone or email every 6090 minutes to get up and do a quick lap around the office. You can use this time to fill up your water bottle, go to the bathroom or catch up with coworkers. • Ask questions and discuss issues face-to-face. Rather than sending an email every time you have a question, go to your coworker’s office to discuss the issue faceto-face. This gives you a good excuse to get moving and a chance to more effectively hash out solutions in person. • Use your lunch break to move around outside. So many Americans today work through their lunch break. When possible, take advantage of this time to walk outside and soak in the nice weather. Fresh air and vitamin D are often all you need to stay focused and push through the afternoon slump. • Stand up and stretch. If you don’t have time to walk around the office every 90 minutes, use the opportunity to stand up and stretch instead. Stretching is a great way to increase energy levels, reduce muscle tension and get your body moving. • Pace around the office during conference calls. Conference calls are the perfect time to be active. Put cli-
ents and coworkers on speaker, or use your mobile phone during meetings to move around without any trouble. • Do chair exercises at your desk. You’ve been wanting to tone your arms for the summer – why not achieve your goals at the office? When you need a break, do a few reps of chair sits. You can even alternate between chair exercises and push-ups. • Hold standing or walking meetings. Many coworkers will welcome the opportunity to stand and stretch their legs for a moment. If you have a twoperson meeting, consider going for a walk. • Fidget when you work. Small movements and quick exercise breaks add up, especially in a sedentary work place, so challenge yourself to stand, stretch or even tap a foot to bring motion into otherwise still parts of your day. Just remember to keep it professional. Making a point to move throughout the day puts you on the right track toward wellness. For more ideas on how to increase physical activity and maintain a healthy lifestyle, download the American Diabetes Association’s e-tool kit today to incorporate the principles and activities of National Get Fit Don’t Sit Day into the workday and beyond.
York County Health & Wellness 9
Sunday, May 29, 2016
10 simple steps for a healthier summer BPT– Summer’s arrival means more time outdoors and partaking in warm weather fun with family and friends. If your New Year’s resolution to be healthier has fallen by the wayside, summer can be a great time to reinvigorate your efforts. Here are 10 simple things you and your family can do – one for every week of the break – to have a healthier summer: 1. Spend time with Mother Nature. Take advantage of the warmer temperatures and reap the physical and mental health benefits of spending time with nature. You don’t have to travel far to a hiking trail or the distant woods (although go for it if that’s your thing); nature is right in your backyard. A walk in a nearby park or an hour in the garden can deliver the health benefits of communing with nature. 2. Get serious about sunscreen. With more time outdoors, make sure to be diligent about applying sunscreen, especially when you’re outside for several hours. One in five people will develop skin cancer in their lifetime, according to the American Academy of Dermatology. When selecting a sunscreen, make sure it is SPF 30 or higher, broad spectrum and water resistant to effectively protect your skin.
3. Make more healthful meals at home. Eating out too much isn’t good for your health. You’re more likely to overeat and make poor nutritional choices when at a restaurant. “Cooking is the best way to make sure you are informed with what you are eating – because you are selecting everything in the dish you are preparing,” says Rebecca Lewis, a registered dietitian at HelloFresh, a meal-kit delivery service. 4. Learn to love water. Hydration is essential to a healthier life and summer heat can make it hard to stay hydrated, especially if you’re not a fan of water. Rather than opting for sugary drinks or caffeinated soda, flavor your water with a classic lemon or lime wedge, or a unique mixture of strawberry and basil. 5. Take up yoga. Increasing your physical activity is important to health, but it’s not always fun to sweat it out in the gym or jog along a hot road on a summer day. Try taking up yoga, which can be tailored to people of all ages and fitness levels. Yoga improves both your physical and mental health, including increased flexibility and strength, as well as better breathing, according to the American Osteopathic Association.
6. Start hanging out at the farmers market. Fresh, seasonal produce is one of the perks of summer. In addition stocking your pantry and fridge with foods that are good for you and taste great, a trip to the farmers market means some extra exercise as you walk the open-air aisles. “Variety is the key to eating more fruits and veggies,” Lewis says. “What better way to see the variety of the season than at a farmers market? It’s there you’ll find treasures on a smaller local scale that your local grocery store doesn’t carry.” 7. Floss daily. More than a quarter of adult Americans fib to their dentists about flossing, according to a survey by the American Academy of Periodontology. Flossing daily benefits more than your dental health; it helps prevent periodontal disease, which has been linked to a host of other serious health issues. Not to mention, flossing will make your teeth looking brighter. 8. Find a new night-time home for your phone. If you sleep with your phone by your bed, chances are it’s caused you to go to bed later or disrupted your sleep with a new text or alert. To get a more restorative and healthy sleep, stop looking at your phone 30 minutes before going to bed to help mentally wind down, then keep it in a separate room to eliminate any disturbances. 9. Make time to nap. If you’re like most Americans, you probably don’t get a full eight hours of sleep each night (even if you do stow your cellphone away from the bed). Napping for even just 20 minutes can help you feel more rested throughout the day. And few experiences are more relaxing and restorative than a nap in the shade on a summer afternoon. 10. Laugh it up. It’s summer. Enjoy it with family, friends and lots of laughter. Laughing benefits your physical and mental health, increasing the oxygen intake and endorphins in your brain. It’s also a great stress reliever, so learn a new joke, find a funny meme, or attend a comedy show.
Step up your beauty regimen with help from experts BPT– The experts at the Mayo Clinic offer advice on eight of the most common beauty and health concerns of summer. 1. Maintaining a healthy (natural) glow If you’d like a sun-kissed glow without the risk, consider using a sunless tanning product. Whether in the form of a lotion, spray or done as a professional service at a salon, sunless tanning offers a safe alternative to both tanning beds and sunbathing. 2. Ingrown hairs Swimsuit season often means shaving more frequently, which can result in painful and unsightly ingrown hairs. These hairs grow out of the skin slightly and then curl back underneath the skin. To avoid ingrown hair, use a lubricating shave gel followed by a sharp, single-blade razor. Shave in the direction of hair growth and avoid pulling the skin taut. 3. Sunburn It’s easy to get lost in the fun of the summer sun. Avoid sunburn by dressing in light layers and using a broad-spectrum sunscreen with an SPF of at least 15. 4. Bloat Ice cream, hot dogs and fried goodies are cornerstones of traditional summer festivals. Unfortunately, too much of these types of foods can leave you feeling bloated and sluggish. Fight bloat by eating fresh foods grown locally, such as carrots, tomatoes, melons and berries. Want a healthier cool treat? Try freezing grapes for a no-guilt sweet dessert. 5. Cracked nails
Pool chemicals, hot sun, gardening and building sand castles can all cause cracked nails. To protect nails, keep fingernails dry, clean and rub moisturizer into the nail beds and cuticles. 6. Healthy, hydrated skin Staying hydrated is a summer must, but skin hydration isn’t as simple as drinking water. Dehydrated skin feels rough and loses elasticity. To maintain proper hydration, avoid prolonged exposure to dry air or chlorinated water. 7. Acne Sunshine and heat can cause the body to sweat. This combo clogs pores and can lead to acne. Some chemical treatments can leave the skin more sun-sensitive, so natural treatments such as tea tree oil, azelaic acid and even green tea extract are a smart choice in reducing inflammation. Another potential cause for acne can be outdated cosmetics. Make sure the products you use are kept clean to avoid bacterial buildup and avoid using them past their expiration date – six months is a good rule of thumb. 8. Beautiful legs From swimsuits to shorts, summer is the time most people show off their legs. This can be uncomfortable for some when faced with common leg woes such as spider veins and varicose veins. Several options are available to combat these issues which range from sclerotherapy and laser surgery, to more advanced techniques such as vein-stripping. To learn more, visit mayoclinic.org to find out what treatment is best for you.
10 York County Health & Wellness
Sunday, May 29, 2016
Shopping tips for those with asthma and allergies BPTA– Stuffy nose. Scratchy throat. Difficulty breathing. It’s bad enough when spring allergy season reaps its ugly head, but when the things in your home trigger your asthma and allergies too, you feel like you’re in an endless battle to feel healthy. “Many household goods are hidden sources of asthma and allergy triggers,” says Dr. Cary Sennett, president and CEO of the Asthma and Allergy Foundation of America treatments Alternative aumatic stress for post-tr
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(AAFA). “Fortunately, you can breathe easier by shopping smarter. By keeping a few tips in mind, you’ll be able to select products that reduce the likelihood of flares or attacks.” Sennett and the experts at AAFA offer these shopping tips to limit asthma and allergy triggers in your home. 1. Look for the asthma and allergy friendly mark. By being selective in what you purchase, you can dramati-
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cally impact asthma and allergy triggers in your home. The first step when shopping is to look for AAFA’s asthma and allergy friendly Certification Mark. This strict scientifically-based program was created 10 years ago to test products from cleaning supplies to toys and more to ensure they’re suitable for families with asthma or allergies. Feel confident when you look for the mark in stores or online. For a full list of products and where to find them, visit www. aafa.org/certified. 2. Avoid troublesome cleaning products. Removing allergens in the home requires regular cleaning, but oftentimes the cleaning products themselves can trigger asthma and allergy attacks. It’s best to avoid products with strong odors. If you must use strong cleaning products, try wearing a mask that covers your nose and mouth. 3. Buy breathable bedding to sleep well. You spend one-third of your time in the bedroom, so it’s important to purchase products that won’t trigger your allergies or asthma. Look for bed-
ding where the outer fabric is an effective allergen barrier, plus it can easily be cleaned to remove allergen accumulation. Additionally, bedding must be breathable to ensure comfort and contain no chemicals known to trigger asthma and allergy symptoms. 4. Research air cleaners and humidifiers that boost air quality. Good indoor air quality is vital for families living with allergies and asthma. First, look for the asthma and allergy friendly Certification Mark. For humidifiers, look for options that maintain appropriate moisture levels while sanitizing the water. For air cleaners, look for independent testing that proves the device reduces allergens from the air by removal and not just redistribution. 5. Use a high-quality vacuum regularly. Vacuuming once a week is important for reducing allergens, but if you don’t get a good vacuum you may simply be redistributing those irritants throughout your house. A certified vacuum will have a high-
quality air-filtration system that captures even microscopic particles. Furthermore, the vacuum should not release irritants when you have to change the bag. 6. Gift toys that inspire smiles rather than cause sniffles. For children, a favorite teddy should provide comfort, not sniffles and sneezes. Unfortunately, doctors often recommend removing stuffed toys from children with asthma and allergies. Because stuffed toys are similar to filled bedding products, they can house dust mites and other allergens as well as contain dyes that could irritate a child’s sensitivities. Look for toys that earn the certification. This means that the toy can easily be cleaned to remove allergen accumulation, contains no chemicals known to trigger allergies or allergens, plus the colors will not bleed from rubbing or saliva. For more smart shopping tips, including what to look for in washers, dryers, paint and more, download the AAFA Certified Products Guide at www.aafa.org/certified.
Asthma sufferers: partner with health care providers BPT Many people living with asthma are unknowingly accepting uncontrolled symptoms, including coughing, wheezing, waking at night and shortness of breath, despite being prescribed a daily asthma treatment. In light of recent advances in the care of asthma, the Allergy & Asthma Network (AAN), the leading nonprofit organization whose mission is to end the needless death and suffering due to asthma, allergies and related conditions, conducted a new survey to explore current attitudes of health care providers and patients about asthma control with the goal of identifying areas for potential improvement. The Observations of Patient Experience in the Nation, or OPEN, Asthma Survey, which was sponsored by Boehringer Ingelheim, reveals people living with asthma may be accepting uncontrolled symptoms and limits to their everyday activi-
ties because they believe their asthma is well-controlled. Meanwhile, most health care providers agree well-controlled patients should have no limits to everyday activities and experience asthma symptoms only about once a month. “The OPEN Asthma Survey findings show us that there is an urgent need to reject complacency and raise the bar to achieve better asthma control. No one should accept uncontrolled asthma as a part of their lives,” said Tonya Winders, president and chief executive officer of AAN. The survey also reveals a communication gap between patients and health care providers regarding conversations during routine office visits. Fewer than half of patients surveyed say they discuss symptoms, with less than one-third saying they discuss how asthma affects daily life, and even fewer discuss an asthma action plan. In contrast, the majority of surveyed
health-care providers report actually discussing these same topics with their patients on a regular basis. “It’s important that health-care providers take every opportunity to probe about concerns, behaviors and habits that might be affected by asthma. This dialogue can help determine if changes are needed to the patient’s personal asthma action plan in order to help them achieve better asthma control,” said Dr. Purvi Parikh, allergist and immunologist, NYU Medical Center and Beth Israel Medical Center. The survey was conducted by research company Kantar Health on behalf of the Allergy & Asthma Network and sponsored by Boehringer Ingelheim Pharmaceuticals, Inc. The survey included 2,900 self-reported adults living with asthma prescribed a daily prescription maintenance medication and over 850 health care providers in the U.S.
York County Health & Wellness 11
Sunday, May 29, 2016
Even healthy folks can endure digestive discomfort
BPT– You have replaced refined grains with whole grains, increased nuts, fruits and vegetables, are drinking more water and even taking a probiotic supplement to support your digestive health. Yet, despite these healthy habits, you’re still not feeling your best and you don’t understand why. If you often experience digestive discomfort, it may be helpful to learn about FODMAPs, which stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols. Researchers at Monash University in Australia coined the FODMAP acronym in 2005 to classify specific types of shortchain carbohydrates that can be poorly absorbed in the small intestine resulting in symptoms including abdominal pain, bloating, gas, constipation and/or diarrhea. FODMAPs can be found in ordinarily healthy foods, such as wheat bread, beans, yogurt,
Cooked salmon and greens, pictured, are an example of a low FODMAP meal.
milk, apples, onions, garlic, cashews, mushrooms, honey and many more. FODMAPs can also be found in less obvious places such as probiotic supplements, which people often take to support digestive health. Who should be concerned about FODMAPs? FODMAPs can trigger digestive discomfort
in people with digestive sensitivities, including those with Irritable Bowel Syndrome, or IBS. The International Foundation for Functional Gastrointestinal Disorders estimates that 10 to 15 percent of Americans are affected by IBS, and for many, the cause of their digestive discomfort may go undiagnosed.
What is a low FODMAP diet? The plan begins with a two- to six-week trial elimination phase where foods high in FODMAPs are removed from the diet to reduce effects of FODMAPs on the gut (e.g., stretching caused by water and gas) that can lead to pain, bloating, and cramping, and help establish the fewest symptoms possible. A registered dietitian nutritionist (RDN) trained in the low FODMAP diet provides guidance on the reintroduction of FODMAPs, in a step-wise process, to distinguish individual FODMAP triggers and tolerances. From there, the RDN prepares a customized, well-balanced eating plan to restrict your FODMAP triggers while minimizing food eliminations and maximizing nutritional value. According to RDN and FODMAP expert Kate Scarlata, “Once I work with a patient with IBS to identify and eliminate their FODMAP triggers, they report feeling like a whole new person. Planning ahead, like
keeping low FODMAP grocery lists on hand and identifying favorite low FODMAP recipes and snacks, is the key to living comfortably to keep your symptoms at bay.” Clinical evidence supports a low FODMAP diet approach as first-line therapy for people with IBS. In a 2014 study of people with IBS published in the journal Gastroenterology, 70 percent of participants had a reduction in gastrointestinal symptoms including abdominal pain, bloating, gas, constipation and/or diarrhea, while following a low FODMAP diet compared to those who followed a regular diet. The website LowFODMAPcentral.com, developed by Nestlé Health Science, provides information about FODMAPs and a low FODMAP diet. It is important to work with your doctor and a FODMAP knowledgeable RDN to determine if a low FODMAP diet is right for you.
3 facts you don’t know about fruit and fruit juice BPT– Feeding your family nutritious food and drinks can be tricky, especially when there are so many mixed messages about food out there. Diane Welland, nutritionist and registered dietitian, shares three reasons why 100 percent juice is a great way to help your family get those important fruits and vegetables into their diet. 1. 80 percent of Americans are not getting the recommended servings of fruit in their diet. Like the whole fruit it comes from, fruit juice is filled with nutritious vitamins and minerals that bodies need. Did you know juice is a top contributor to Vitamin C, potassium and magnesium in the diet? Drinking a glass of juice is an easy way to help get those important nutrients your body is craving. 2. Drinking juice has a protective effect on your teeth. That’s right – juice is not
the culprit behind cavities in young children, and the thought that drinking juice may cause tooth-decay is wrong. Scientific studies have not only found no association between 100 percent juice intake and dental cavities; one study even found fewer cavities when children drank 100 percent juice more than twice a day. 3. You can enjoy fruit and juice in a healthy diet. Fruit juice and whole fruit are often pitted against one another, but there’s no need to pick one or the other. Both can be an important part of a healthy diet. Recent research confirms most Americans consume a combination of fruit and fruit juice. In fact, according to another study published in International Journal of Child Health and Nutrition, children who drink juice also eat significantly more fruit than those who don’t.
Fruit juice is included as a form of fruit in the USDA’s 2015-2020 Dietary Guidelines for Americans, as it can and should be an important part of the diet for you and your family. Juice can be included as a beverage with a meal or incorporated into mouth-watering recipes or enjoyed on its own. View the recipe for Farro Salad below or visit www.juicecentral.org to see how juice can fit into your lifestyle. Farro Salad with Veggies in Basil-Grapefruit Dressing Serving size: 1 cup Servings per recipe: 6 1 cup farro 2 cups asparagus, cut into 1inch lengths 4 ounces ruby red grapefruit juice 1 teaspoon grated garlic 2 teaspoons Dijon mustard 3 tablespoons extra virgin olive oil 1/2 cup basil, sliced or very roughly chopped
Pictured is Farro Salad with Veggies in Basil-Grapefruit, dressing recipe is from the Juice Products Association.
2 cups cherry tomatoes, halved 2 cups arugula, roughly chopped Place farro in a large pot with plenty of salted water. Bring to a boil and cook until al dente, about 40 minutes. One minute (depending on the size of the asparagus) before the farro is done, add the asparagus to the pot. Drain. While the farro is cooking, make the dressing. Whisk together the grapefruit juice, garlic, mustard and olive oil. Stir in the basil. When the
farro is done and while it’s still hot, toss half the dressing with the farro. Taste and season with salt and pepper. Let sit for 10 minutes to allow the flavors of the dressing to absorb. Stir in the cherry tomatoes and arugula along with the remaining dressing. Taste once more and serve. Nutrition Information: Makes 6 (1-cup) servings. Per serving: 200 calories, 8 g total fat, 1 g saturated fat, 27 g carbohydrate, 6 g protein, 6 g dietary fiber, 4 gm sugar, 243 mg sodium, 0 mg cholesterol.
12 York County Health & Wellness
Sunday, May 29, 2016
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