The fight to keep kids safe Wendy Anders, Sweetser's director of school-based and primary care integration services, is a licensed clinical social worker who spoke to the Journal Tribune about child abuse– which takes many forms. Read the story on page 5.
Alcohol abuse impacts us all
Alternative treatments for post-traumatic stress
Learning issues: A child's invisible struggle
Boomers: Win race against aging
The test that'll improve your health today
Managing pain with opioids
Treating sleep apnea
HEALTH &
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Tips for a fabulous, healthy year
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WELLNESS
Healthy changes for you and your community
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CHILD ABUSE PREVENTION/STRESS MANAGEMENT • MARCH/APRIL 2016
2 York County Health & Wellness
York County
Sunday, March 27, 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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Graphic Design & Composing: Michelle Cote - Art Director Shelley Richard, Claire Smith York County Health & Wellness is Southern Maine’s monthly resource for health news and information distributed throughout the region in Journal Tribune Sunday and various locations throughout York County. This magazine and its contents are for general consumer educational use only. Nothing contained in this magazine is or should be considered or used as a substitute for medical advice, diagnosis or treatment by a licensed medical practitioner.
Welcome Now that spring has finally arrived after another of Maine’s long, cold winters, it feels like it’s time to concentrate on the positive, looking forward to good weather and new beginnings. Unfortunately, favorable weather doesn’t mean the end of hurtful and harmful actions. Too many children, locally and nationally, are still victims of abuse. To call attention to this national tragedy, April has been proclaimed National Child Abuse Prevention Month. The extent of abuse and neglect of children in the United States is staggering. In this issue of York County Health & Wellness, Krysteana Scribner reports that the Tennyson Center for Children has found that in the U.S., a report of child abuse is made every 10 seconds. According to the U.S. Department of Health and Human Services, an estimated 646,000 children were victims of child abuse or neglect in 2014. Of those, approximately 1,580 died as a result of abuse or neglect. In 2014 in Maine, according to the state Center for Disease Control, cases of neglect numbered more than 2,500, emotional abuse reports were over 1,250, and there were 265
reports of child sexual abuse. These numbers are much too high. Fortunately, in Saco, Sweetser School is working to help children who have been victims of abuse and neglect. Wendy Anders, a licensed clinical social worker and director of school-based and primary care integration services at Sweetser, said the organization’s therapists often go to locations like schools to deal directly with abused children. She said the therapists have been trained in Trauma Focused Cognitive Behavior Therapy, which Anders described as “the most effective approach” for treating children who have gone through significant trauma. Sweetser is also working with the Department of Health and Human Services so that Sweetser’s therapists and DHHS child welfare workers can work as a team to be able to deal more effectively with abuse and neglect cases. In addition, Anders states that the more resilient a child, the better able they will be to lead a successful life despite the trauma they have lived through. She said parents and other adults can help teach children to be resilient. Those who suspect abuse should not keep silent but should report their suspicions. Reporting suspected abuse and/or neglect can be the key for a victimized child to have a new beginning to their life and the start of better future. Be well,
Dina Mendros Associate Editor
York County Health & Wellness 3
Sunday, March 27, 2016
York County
HEALTH &
WELLNESS
Alcohol abuse impacts us all Page 4
Child abuse takes many forms Page 5
Learning issues: An invisible struggle
Treating post traumatic stress Page 8
The test that'll improve your health Page 9
Page 5
Boomers: Win race against aging Page 6
Managing pain with opioids Page 7
Page 9
Treating sleep apnea
Healthy changes for you, the environment Page 10
5 tips for a fabulous, healthy year Page 11
4 York County Health & Wellness
Sunday, March 27, 2016
Alcohol abuse impacts us all
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pril is Alcohol Awareness Month, which is an appropriate time to raise awareness of the impact of alcohol use on individuals, families and communities. Whether it’s our own use, the use of family members, friends, colleagues or acquaintances, we are all affected by alcohol in ways that may be subtle, insidious or perhaps, all too often, tragic. “How many of you have attended a social event in the past year at which there was not alcohol present before, during or after the event?” This is a question that I ask students in the undergraduate and graduate addictions courses that I teach at the University of New England. I scan the room for a show of hands. Virtually none of the students in the class raise their hands. We then launch into a discussion of the impact of alcohol on each of our lives. Alcohol is universally present; it’s a mainstay of celebrations, work-related social functions and sporting events. Students are generally hard pressed to think of events where alcohol did not have some immediate, residual or peripheral presence. Moreover, students frequently reveal the ways in which the effects of alcohol
and addiction have negatively influenced their lives. Some talk about parental or sibling abuse; others have friends who have died in motor vehicle accidents, either as the driver or victim of drunk driving. Studies estimate that there are more than 20,000 alcoholrelated deaths in the United States each year, and those do not include motor vehicle fatalities. Additionally, a recent study found that campus sexual assaults intensify following sports events because of increased partying, especially after a win. According to the Centers for Disease Control, motor vehicle wrecks are the leading cause of deaths in the United States for persons under the age of 24, and 40 percent of those deaths are alcohol-related. An estimated two out of three people in the United States will be involved in a drunk driving crash in their lifetimes. The typical driver arrested for operating under the influence will have driven while intoxicated 80 times prior to his or her first arrest. These are grim statistics given the broad public campaigns and school-promoted activities aimed at alcohol and drug awareness. In addition to the tragedy of lives lost to excessive drink-
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ing, there are economic costs. Excessive alcohol use, according to the CDC, costs the country in excess of $250 billion per year. Excessive alcohol use is draining the American economy and contributing substantially to spiraling health care costs. So who are these people responsible for draining the American economy and contributing to so many deaths? Alcohol abuse is not defined by race, class, gender, ethnicity or age. Many users are high functioning and do not appear to have challenges with their alcohol use. Most defy the stereotypes of movie fame: drunks slurring their words or falling down on the street. They are friends, family members, employees and employers. They are youth, children, parents and elders. How does one know if there is a problem? Alcohol use may be considered a problem if as few as two of the following are present: drinking more alcohol over a longer time than intended; persistent desire or unsuccessful efforts to curb one’s use; spending a great deal of time obtaining, using and/or recovering from alcohol; craving alcohol; a pattern of not meeting major obligations at home, school or work; continued use despite persistent or recurrent social or interpersonal problems; reducing or ceasing important activities due to alcohol; continuing to use despite physical and/or psychological problems caused by using alcohol; increased tolerance; and withdrawal symptoms. Students are surprised to see how easy it is to meet the criteria for alcohol abuse. I believe that this is because alcohol use is an accepted cultural phenomenon that is woven into the fabric of life. It is advertised by attractive, young people, promoted on social media, and it is ever present at sporting events. (Peyton Manning
Pictured is David Prichard, LCPC, LADC
prominently held a bottle of Bud at his post-Super Bowl press conference) Children are exposed to alcohol use and misuse from a very young age. Students also express ambivalence when learning about addiction. In classes, there is usually unanimity among them that their personal values do not support drinking and driving; however, when asked if they have driven in the past year with alcohol in their system, a majority of students respond that they have done so. My clients frequently respond similarly. How do we reconcile these differences between our personal values and our behavior? With students and with clients, I examine these discrepancies to help facilitate increased awareness between stated values/beliefs and actual behaviors. Motivational interviewing, known as MI, is a particularly effective method to help people discover their reliance on alcohol or other substances and then facilitate change and take control of their lives. MI focuses on the ambivalence that people experience when deciding whether or not they want to change their drinking behavior. (Do the pros of drinking outweigh the cons?) First they must become aware
of alcohol’s influence and then be able to see discrepancies between stated personal values (“it’s not okay to drink and drive”) and actual behaviors (“I drink and drive”). In my experience, clients’ motivations to change are unique and individual; there is no one size fits all. (For example, “I like to drink, but I want to be around to see my daughter graduate and get married.”) Alcohol use, given its prevalence and impact, is a significant and widespread public and clinical health problem that creates a tremendous burden on families and communities as well as a severe burden on our health care systems. Through my teaching at UNE, research studies and my ongoing work with clients struggling with addictions, I have come to appreciate the importance and complexity of honesty and compassion, connection and tenacity, and being non-judgmental and steadfast in understanding and working with the complexities of addiction and the effects it has on the people we work with and love. — David Prichard, LCPC, LADC, is a professor and associate chair at the University of New England, School of Social Work, College of Health Professions.
York County Health & Wellness 5
Sunday, March 27, 2016
Signs of child abuse can take many forms
By KRYSTEANA SCRIBNER Special to York County Health & Wellness
In the U.S., a report of child abuse is made an estimated every 10 seconds, according to from the Tennyson Center for Children in Colorado. Ninety percent of juvenile sexual abuse victims know their perpetrator. There are many forms of child abuse, including neglect, physical abuse, sexual abuse, exploitation and emotional abuse. Wendy Anders, a licensed clinical social worker and director of school-based and primary care integration services at Sweetser, said abuse can come to light in a variety of ways. Many of Sweetser’s licensed therapists work in off-location settings, such as in schools or throughout the primary care system. “I’ve come to find out in my years of doing this work that
divorce and loss of a family member or beloved pet have similar symptoms and signs to other traumatic events, such as sexual or physical abuse,” said Anders. According to the Maine Center for Disease Control, the state had more than 265 cases of sexual abuse reported in 2014 (the latest year for which data is available), with 82 of those cases happening to children ages 10 to 14. Physical abuse cases totaled 949, with 436 of those reports involving children ages 4 or younger. Cases of neglect numbered 2,519 cases in Maine, of which 1,237 involved ages 0 to 4. Emotional abuse in Maine reached a total of 1,256 reports. Symptoms of child abuse include slower-than-normal development, unusual interactions with parents, a decrease in school performance and/or
SUBMITTED PHOTO
Pictured is Wendy Anders, a licensed clinical social worker and director of school-based and primary care integration services at Sweetser.
behaving in a way that isn’t appropriate, and causes problems both inside and outside the home. Physical or sexual abuse symptoms include more visible injuries, such as patterned injuries or injuries to normally protected body parts. “Every child is different,” Anders said. “A more resilient child, regardless of the help
provided, will come out with a better understanding of their incident, and hopefully be able to move on and learn from their traumatic experience.” If a parent feels that his or her child has experienced abuse, or if signs and symptoms are evident to other adults who regularly interact with the boy or girl, they should report their
suspicions and help the youngster find a safe place to go to talk about their traumatic, and often confusing, experiences. Trauma Focused Cognitive Behavior Therapy is “the most approach” treatment for children who have been through trauma, said Anders. She said Sweetser’s therapists are using this type of therapy to work with children who have been abused. In addition, she said, Sweetser School is currently teaming up with the Department of Health and Human Services to train Sweetser’s school-based clinicians and DHHS’ child welfare workers how to work together to better assist children in overcoming a traumatic event. Child abuse and neglect doesn’t affect just the child or just the child’s family. This crime also has an economic effect. The annual costs of fatal and non-fatal child maltreatment in the U.S. average $124 billion in legal and criminal fees. Fourteen percent of all men in prison in the U.S. were abused as children, while 36 percent of all women in prison were abused as well. If you suspect a child is living in an abusive situation, call Maine’s Mandated Reporter hotline at (800) 452-1999 or visit maine.gov/dhhs/ocfs/cw/ abuse.shtml.
Learning and attention issues: A child’s invisible struggle BPT — Suzanne Lang fondly remembers asking her then 5-year-old son, Alec, what he wanted to be for Halloween. “The king,” he said, beaming. So they went to the craft store and picked out red velvet and white fur for a cape. Lang made a scepter out of cardboard and spray-painted it gold. “When I put the crown on his head, he looked at me with big eyes, full of confidence and joy,” she says. “Sadly, I wouldn’t see that look again for many years.” There had been hints back in preschool
that something wasn’t right. Alec’s speech was slightly off. He had trouble in kindergarten with letters and words. But at the same time, he was very bright, creative and inquisitive. In first grade, things began to unravel. Every day the class would spend time writing in their journals. And every day Alec would try hard but only manage to write one word – and he’d spell it wrong, too. School became unbearable for him. He began chewing through pencil erasers. He’d come home after school yelling or crying, feeling frustrated and overwhelmed. In third grade, when his school evaluated him, he told the staff he was “stupid,” even though the evaluation • See Learning Struggles, Page 10
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Boomers:
Win the race against aging
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aps, knitting and nuzzling with the grandchildren – the traditional image of retirement is being challenged by the more than 76 million baby boomers in the United States. This vibrant generation wants to make the most out of their golden years, and while hobbies and time with grandkids are a priority, they want more. To do so, they know that a proactive approach to health and wellness is a must. Matt Johnson, health and performance expert and president of On Target Living, admires the tenacity boomers and all seniors exhibit when it comes to maintaining their health and well-being. He suggests five incredibly simple, yet powerful ways to age healthfully, and keep those engines revving at peak performance, no matter how vintage the model. 1. Take advantage of pit stops “Lack of sleep is the fastest way to age the human body,” says Johnson. “Additionally,
adequate sleep is extremely important for a healthy brain. Deep REM sleep allows the mind to rejuvenate. Memory, creativity and cognitive function get refreshed in this stage of sleep.” He recommends three steps to achieve quality sleep. First, go to bed at the correct time to achieve eight hours of sleep. Second, unplug and avoid digital devices that put out stimulating blue light. Third, add the relaxing mineral magnesium to your routine by taking an Epsom salt bath or foot bath once a week. 2. Fuel your machine “I like to tell people to think of nutrition as fuel for the body; without the correct fuel, the engine and components can’t work correctly,” says Johnson. “The most critical nutrients that boomers don’t get enough of are supergreens and omega-3s. We know we all need to eat more green veggies, but did you know that up to 91 percent of the American popu• See Boomer Aging, Page 10
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illions of Americans take prescription pain medications called opioids. While opioids control pain, they’re not without risk: Each day 44 people die from opioid overdoses and 80 percent of those deaths are unintentional. Prescription opioid abuse and misuse have become epidemic, with more than 2 million Americans addicted to the pain relievers. However, opioids can play an important role in controlling moderate to severe pain (whether it is from surgery, injury, cancer or has become chronic) as long as patients take their medications appropriately and are under the close care of a physician anesthesiologist or other pain medicine specialist. Because opioids can produce euphoria, they are highly addictive and can “rewire” the brain into believing the drug is as necessary for survival as food. Eventually the patient tolerates the opioid dose and needs more to relieve the pain or achieve well-being, which can lead to dependency. “About 100 million people suffer with chronic pain and many of them rely on opioids,” says Daniel J. Cole, M.D. president of the American Society of Anesthesiologists, or ASA. “When managed safely and carefully, opioids can be effective, but patients need to be careful with these medications. It’s vital that they talk to their pain medicine specialists about using them safely and also exploring alternative options.” • Talk with your physician. If your physician prescribes an opioid (common ones include fentanyl, oxycodone and hydrocodone), be sure to have a detailed conversation about how to minimize the risks. Your doctor will ask if you have taken opioids before (and if so, how they affected you) or have a history of addiction as well as assess whether any conditions you have could increase the risk of side effects. Possible side effects range from mild, such as sleepiness or constipation, to more serious and life-threatening effects, such as shallow breathing, slowed heart rate and loss of consciousness,
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York County Health & Wellness 7
of your hospital stay. After surgery – Even if you do not usually take opioids, you may be prescribed an opioid to cope with pain after surgery. If so, take the medication only as long as necessary for pain control - two weeks at most. If you find you are still in pain a few weeks What to know about after surgery, tell your pain specialprescription medications ist so youmedicine can explore other options for pain control. • Ask about combination which therapy. Only about half the can be signs of overdose. Ask your physician what signs to look people taking opioids say they feel they have control of their for and how to minimize potential problems. The ASA has infor- pain. A newer method of pain control, multi-modal therapy, mation about the signs of opioid uses a combination of medicaoverdose and what to do about it tions or other methods. This – learn more at www.asahq.org/ may not only help improve your OpioidODFacts. pain management, but decrease • Take as directed. Because the opioid dose you need to opioids are easy to misuse, be control your pain. sure to carefully follow direc• Consider non-drug therations for taking them. Ask your pies. Biofeedback (in which physician about interactions patients learn to control involwith other medications you are untary functions, such as heart taking or with alcohol. rate), meditation, massage, acu• Plan ahead for surgery. puncture, surgical procedures Before surgery – If you and interventional therapies are already taking opioids for (such as nerve blocks) can help chronic pain and are having with chronic pain. Talk to a surgery, be sure to talk to your pain medicine specialist to learn surgeon, physician anesthesiwhat options might work best ologist and other physicians to for you. determine how to manage pain Before taking opioids, have before, during and after surgery. It’s important to understand that a conversation with your physichronic opioid use increases the cians to understand how the medication will affect your body risk of complications from surand how to use them safely. gery and may add to the length
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8 York County Health & Wellness
Sunday, March 27, 2016S
Veterans seek alternative treatments
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ost people can’t imagine being terrified by the sound of a fork falling and hitting the ground. They don’t understand how someone cannot sleep because the fear of recurring nightmares keeps them awake. They’ve never experienced anxiety that turns everyday tasks into impossible chores. But for thousands of American veterans, these are just a few symptoms that can make their lives unbearable. And while millions are aware of the condition they suffer from – posttraumatic stress or PTS – few are able to grasp the severity of the condition, and medical science is a long way from understanding the neurological causes of PTS. In the news, stories of PTS tend to focus on bureaucratic mishandling, ineffective medications that have severe side effects and the general tragedy of those who are afflicted. However, there is also a side of the story that has to do with hope, strength and love. While a single cure has not yet been discovered for PTS, there are many instances of veterans finding peace and a path to recovery through some non-conven-
tional - and often controversial - means. Equine therapy The greatest challenge for many who suffer from PTS is to rebuild relationships with other people. Many have found that a powerful way to lessen the anger and hypersensitivity that often prevents them from enjoying normal relationships is through caring for horses. Grooming, feeding, cleaning the pen and riding the animals helps those who suffer from PTS to return to the trusting and nurturing emotions they learned to suppress due to the stress of combat. Acupuncture This ancient Chinese practice of pushing pins into specific points on a patient’s body has gained widespread acceptance for a variety of medical and psychological purposes. The idea behind the practice is to heal and restore balance between various systems of the body. Though there is no conclusive evidence that acupuncture can help in all situations, several studies and many veterans report long term benefits in recovering mental stability. Bariatric oxygen treatment This treatment involves a patient
entering a pressurized oxygen chamber for about 90 minutes, during which time they can read, watch TV or even take a nap. The theory is by increasing the oxygen levels in the body’s tissues and red blood cells, it will speed the body’s natural healing capabilities and repair neurological damage. Though the treatment is still experimental, many have claimed this treatment is a miracle, and several studies have confirmed its benefits. The Purple Heart Foundation has invested money to make this therapy more readily available to veterans. Medical marijuana Perhaps the most controversial therapy on the list, there is a fine line between PTS patients being treated with marijuana and abusing marijuana. Nonetheless, as veterans returned from Iraq and Afghanistan, more tales of the benefits of medical marijuana began to emerge, leading many advocates in both state and federal governments to push for more research and availability. Meditation Meditation comes in many different forms, but the idea is the same: to cre-
ate a quiet space in your mind through focusing on something as simple as your breath. Achieving the deep level of relaxation allows many veterans to begin to sort out their traumatic experiences. By no means is it a cure, but results from countless veterans and studies show meditation to be an important part of the healing process. Because PTS is such a complicated condition that arises from experiences that are unique to each veteran, there may be no such thing as a one-size-fitsall cure. What this means is that each person needs to be treated as an individual, and have a range of treatment options available. The Purple Heart Foundation is dedicated to doing just that. Through investing in research for therapies such as bariatric oxygen treatment, as well as supporting state-of-the-art programs like the National Intrepid Center of Excellence at Fort Hood, the organization is helping veterans live a full and rich life in the country they fought for. To learn more about to the Purple Heart Foundation, visit www.purpleheartfoundation.org.
York County Health & Wellness 9
Sunday, March 27, 2016
The test that'll improve your health today W hen you provide just one sample of your DNA, researchers are able to use it to learn more about your health history, assess your chances of contracting certain diseases and even gain a better understanding of the importance family history can play in your health outlook. It sounds futuristic, but it is all very real. It’s modern genetic testing, otherwise known as genomic sequencing, and it represents one of the most important tests being used today to improve health outcomes. To better understand genomic sequencing and how it can help you lead a happier, healthier life, Dr. Richard Sharp, director of the Biomedical Ethics program at the Mayo Clinic’s Center for Individualized Medicine, offers these five things you need to know about this groundbreaking preventive treatment. 1. Genomic sequencing can be tailored to your specific concern. If you’re interested in pursuing genomic sequencing, you have more testing options today than ever before. Researchers can use your sample to analyze a large number of different genes and assess your lifetime risks of developing a whole range of different diseases. They can also narrow the set to specifically measure your risk of developing certain cancers. Finally, they can even look at individual genes to determine your risk of developing traditional genetic diseases. 2. Common fears about genetic testing may be misplaced. “Many patients wonder, ‘If I undergo genetic testing and it reveals that I have this risk of developing disease, is it possible that I might lose my job, that I won’t find a new job, or I won’t
be able to get health insurance?’” says Dr. Sharp. Fortunately, laws are in place to alleviate those concerns. In the United States, current legislation protects people from allowing their genetic information to be used against them by employers or insurers. 3. Genetic testing may uncover unexpected information as well. Your test to determine your risk of developing breast cancer may also shed light on your risks for other diseases such as Alzheimer’s. These so-called secondary findings may or may not be reported to you based on the lab and clinician you work with, so it’s important to discuss how secondary findings will be handled before having your genetic test done. 4. The benefits of genetic testing extend beyond merely analyzing your disease risks. As the science of genetic testing continues to improve, its uses do as well. Today, genetic testing is being used not only to identify a patient’s risk of contracting a certain disease but also to understand how the person’s body metabolizes drugs, and even to avoid the potential for future negative reactions to certain drugs. 5. Your genetic testing may be covered by your insurance. “Many forms of genetic testing are covered by insurers, although like with any new technology or diagnostic test, there can be gaps in coverage,” says Dr. Sharp. “The Center for Individualized Medicine at Mayo Clinic has been very interested in trying to find ways to demonstrate the value of genetic testing so that a large number of payers will feel comfortable covering that kind of test.”
Treating apnea: Get sleep without the snore
A
l Pierce from South Carolina had always been a snorer, which kept his wife Gail awake night after night. Eventually, she went to her doctor for sleeping pills as a last resort. After explaining why she wasn’t sleeping, her doctor suggested that Al’s snoring may have been related to an underlying serious condition called obstructive sleep apnea, or OSA. OSA is a common condition, affecting about 18 million Americans (Peppard et al., 2013). It occurs when the tongue and other soft tissues relax during sleep and block the airway. The brain senses a problem and wakes the
body up just long enough to take a breath. This can happen hundreds of times throughout the night, resulting in poor and unrestful sleep. “When left untreated, obstructive sleep apnea can cause an increased risk in motor vehicle accidents, daytime sleepiness, irritability, weight gain and high blood pressure, as well as more serious complications such as heart disease or stroke,” says Dr. Jennifer Hsia of the University of Minnesota-Fairview Health. At the request of his wife, Pierce underwent a sleep study and was diagnosed with obstructive sleep apnea, a revelation that explained years of sleep
troubles. His doctor prescribed him a CPAP, or Continuous Positive Airway Pressure machine, which required him to wear a mask during sleep to keep his airway open. Though CPAP can be a successful way for many patients to manage their OSA, studies show 40-70 percent of people are unable to make CPAP work for them (Kushida et al., 2012). Pierce tried multiple masks and machines but none seemed to work. Eventually, he just stopped using it. New treatments available Fortunately for people like Al,
treatment options are expanding. In 2014, the U.S. Food and Drug Administration (FDA) approved a new device called Inspire Upper • See Sleep Apnea, Page 10
10 York County Health & Wellness • Sleep Apnea, From Page 9
Airway Stimulation therapy, specifically for people with moderate to severe OSA who are unable to use or get consistent benefit from CPAP. In contrast to CPAP, Inspire therapy works inside the body without a mask or hose. The device is composed of a breathing sensor and a stimulation lead powered by a small battery. Implanted during a short outpatient procedure, Inspire therapy continuously monitors breathing patterns during sleep. The system delivers mild stimulation to key airway muscles which gently moves
Sunday, March 27, 2016
the tongue and other soft tissues out of the airway. Pierce was implanted with the device in 2011 as part of a clinical trial studying Inspire therapy. Nearly five years later, he is still using the device all night, every night. His energy levels have increased dramatically and he no longer wakes up feeling tired. “Using my sleep remote, I simply turn the device on before I go to bed and turn it off when I wake up, then go about my day,” Pierce said of his daily use of the device. “Before Inspire therapy, I didn’t know what it was like to feel this good in the morning. Now, I do.”
• Boomer Aging, From Page 6
lation is deficient in omega-3s?” He recommends every boomer get 1,500 mg of EPA and DHA each day, such as 1 tablespoon of Nordic Naturals Arctic Cod Liver Oil Orange Flavor. It’s a high-quality fish oil that offers an easy, safe way to add omega-3s to the diet. As for supergreens, he recommends spirulina and chlorella (types of algae), and frozen wheatgrass. 3. Get an oil change Some oils are considered healthy and others cause health problems. Johnson recommends: • Learning Struggles, From Page 5
found he actually had a very high IQ. “My little ‘king’ seemed so far away,” Lang noted. Eventually, the Lang family discovered that Alec had dyslexia and attention deficit hyperactivity disorder, known as ADHD. These issues aren’t uncommon: One in five children struggle with brain-based issues related to reading, math, writing, attention and organization. “Back then, all I knew was that I needed to start looking for ways to help my son,” Lang says. “But I hit a roadblock I never expected; few parents wanted to open up to me about their children’s struggles.” It’s an uncomfortable subject, after all. It’s also invisible
Healthy changes for you, your community, the environment
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hether looking to give a boost to your health, your fellow man or even the environment, there’s no deadline on picking up positive habits. Make easy nutritional choices– If you’re looking to trim your waistline, but have little time to prepare nutritious meals at home, simple fish recipes can provide a punch of protein and flavor in 30 minutes or less. Lake raised tilapia has become popular for its firm texture, mild taste and overall versatility. Plus, it’s high in protein, low in fat, and a good source of essential vitamins and minerals. Consider using
Adding: • Extra virgin olive oil (EVOO) for salad dressings, baking and low-temperature sauteing • Virgin coconut oil as a substitute for butter and baking oil • Cod liver oil as a supplement to get omega-3s (not for cooking) Removing: • Vegetable oils like canola and soybean which are heavily processed and often made with GMOs 4. Rev your engines daily “The benefits of exercise are endless, but the underdog benefit is how it makes
– no one can tell by looking at a child that he can’t read or write. “I turned to the Internet, but it was beyond frustrating. Most websites were full of confusing education jargon. And if I found a site I liked, I kept wondering, ‘Can I really trust this information?’” Lang spent countless hours tracking down experts, eventually finding a reading specialist named Margie Gillis. “She helped us understand two very important things: why my son was struggling and how I could help him,” Lang says. That knowledge marked a turning point for the Langs. They found a middle school that gave Alec the chance to meet other kids with learn-
tilapia in a meatless Monday dinner, or add a fish Friday recipe to your weekly repertoire for a
us feel and think,” says Johnson. “You should move your body if you want to stay sharp and happy.” Find an exercise program you enjoy, he suggests. “Exercise is the fountain of youth, but you shouldn’t do something you don’t like. Make sure you move your body daily. If you are looking for suggestions, think about hiring a trainer to learn a set program. I think focusing on form and technique over intensity is the first step.” 5. Schedule regular maintenance checks “Play offense instead of defense with your health,” says Johnson. “Modern
ing and attention issues. This helped build his confidence and gave him a sense of community. “I remember him saying, ‘I never thought there were so many people like me,’” Suzanne says. Once he had the kind of instruction and support he needed, Alec started to make progress. By the end of middle school, he even started talking about wanting to go to college. “Even as Alec started to thrive, a sadness came over me,” Lang says. “I thought, ‘How many other parents are out there looking for answers?’” That’s when she embarked on a new mission – to help other parents whose children have learning and attention issues.
healthier you. As with any product, not all tilapia are created equal. To ensure the fish – or other seafood you choose – is high quality, look for certifications by credible independent agencies that monitor the conditions in which the proteins are raised and processed. Some endorsements to look for include the Aquaculture Stewardship Council, the British Retail Council and the Global Aquaculture Alliance/Best Aquaculture Practices. Pay it forward– You can make healthy changes in your diet and your community at the same • See Healthy Changes, Page 11
medicine is better than ever at early detection and treatment.” The key is to focus on prevention. “Use annual doctor visits to screen, ask questions and monitor your risk factors. Remember, you can only get good answers if you ask good questions,” he says. Finally, Johnson reminds people that anti-aging doesn’t exist. “We are all aging – the key is to age well. This means to aspire to quality of life. We all have motivators in our life: kids, grandkids, spouses, careers, passions, etc. Without your health, none of these can be enjoyed to the fullest.”
That journey led her to join the team at Understood.org, a comprehensive resource that empowers parents of kids with learning and attention issues. Understood was created by 15 nonprofits that care deeply about kids with learning and attention issues. Its mission is to empower parents with clear explanations and practical advice about learning and attention issues. This powerful new resource offers parents daily access to experts, personalized support and connection to other parents in a safe online community. One of the site’s interactive tools, Through Your Child’s Eyes, allows parents to experience the challenges of living with learning and attention issues, like ADHD or dyslexia. All for free.
“Understood launched in October 2014, and my greatest hope is that it becomes a lifeline to every parent who is looking for answers,” Lang says. Alec is now a college freshman studying engineering. He’s on the dean’s list and is thinking about what he’ll do after graduation. “I asked him when he visited over spring break if he knew what he wanted to do, having so many options,” Lang says. While Alec doesn’t exactly know yet, he did let his mother know that he wanted to do something cutting edge – something that will “change the world.” “He was confident, almost beaming,” she says. Her “king” was back.
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Sunday, March 27, 2016 • Healthy Changes, From Page 10
time. For example, fish like the tilapia previously mentioned can be a more economical protein compared to beef or pork. So, if you can afford to do so, think about purchasing more cost-effective foods and setting aside what you’re saving each week. At the end of each month, make a donation to your local food bank or another charity of your choice. Or, consider where some of your favorite things come from and how you can support their communities, particularly those in developing countries. If you indulge in coffee or chocolate, seek out versions that are Fair Trade to ensure that the producers and growers are being compensated fully for their labors and can develop sustainable businesses. If you’re trying to decide between two similar products, the greater social impacts by one brand may help tip the scales. Simple research can uncover how a business treats the communities that are relied upon for raw ingredients or labor. Most companies are proud of how they’re supporting their suppliers and share their efforts online. Companies operating in developing countries recognize the benefits of healthy communities and invest in ways to improve necessities like housing, health care, education and economic development. Respect for Mother Nature– Healthy communities also depend upon the state of the environment, and consumers can make a difference with their dollars by supporting environmentally friendly companies. While looking into a brand’s social initiatives, take a look at their green initiatives. Companies relying on aquatic systems, for instance, will want to maintain pristine conditions by monitoring water quality, treating wastewater, improving sanitation systems and contributing to reforestation. Other companies may pursue policies that move toward zero waste or no carbon emissions.
5 tips for a fabulous, healthy year
BPT– Now that the holidays are behind us and spring is fast approaching, it is the perfect time to take control and make small changes that will improve your overall health. However, many of us struggle with sticking to a healthy diet and fitness routines and health regimens. To help you stay healthy this season, here are five tips that you and your family can follow: Exercise regularly. This may seem “easier said than done”. However, don’t let winter get in the way of your exercise routine. Get creative and adjust where and how you work out. For example, take that evening walk on your lunch break instead, take the stairs instead of the elevator whenever possible and look into indoor fitness options for those days when it’s too cold to exercise outside.
Raise Vitamin D levels (even when the sun doesn’t shine). With colder temperatures and shorter days you may not be getting that daily dose of sunlight for Vitamin D, which is important for maintaining strong bones and supporting your immune system. However, there are other ways to bolster your Vitamin D intake – no matter the season. Research from the makers of Centrum multivitamins shows that the majority of U.S. adults know sunlight to be a source of Vitamin D, but few can name other sources. Less than half of U.S. adults are aware of other sources of Vitamin D including: fish (43 percent), egg yolks (36 percent) and beef liver (32 percent). Vitamin D has numerous health benefits and may help reduce the risk of some of the top health
concerns of adults – including osteoporosis. Add a multivitamin. Though the weather outside may be frightful, your health and nutrition can be delightful. While it may be a challenge to eat healthy during the winter, look for ways to incorporate healthy carbs, whole grains and winter produce to your diet. If you’re having a difficult time getting key nutrients from food alone, consider adding a multivitamin to your daily regime. Stay hydrated. Heat and summer sweat have you reaching for the water during the warmer months but in the winter – not so much. Even though the seasons change, your water consumption shouldn’t. Most people need to drink between six and eight glasses of water every day, so if you’re falling below this number, drink up.
You’ll be heathier for it. Get adequate sleep. It’s a known fact that sleep is critical for our mental health and physical wellbeing – it’s our body’s natural way to recover and rest up. The National Sleep Foundation recommends that adults get seven to nine hours of sleep per night. While it may be difficult to turn in early, there are things you can do to ensure a full night’s sleep. For starters, give yourself enough time to wind down at the end of the day and remove distractions from your sleeping space (this includes electronic devices). Now is the perfect time to reset and recharge your healthy habits. Follow the tips above and you’ll be able to handle any snow, rain or gloom that winter weather throws your way.
12 York County Health & Wellness
Sunday, March 27, 2016
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