2021 Health & Medical Guide for Chester County, PA and New Castle County, DE.

2021

HEALTH and MEDICAL guide

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ADVERTISING DIRECTORY Directory

Occupation/Business

Page

Alfieri Cardiology ......................................... Cardiology ....................................... 15,35 Carty Eye Associates ..................................... Eye Care.....................................Cover,4,5 Chester County Eye Care ............................... Eye Care................................................ 2 Christiana Care ............................................ Family Medicine ...................................... 3 Delaware Opthalmology ............................... Eye Care...............................................33 DOS............................................................ Orthopaedics ........................................11 Home Smart ................................................ Home Solutions ................................ 31,39 Jennersville Family Dentistry ........................ Dentistry ............................................... 7 Jenny Chen Family Dentistry ......................... Dentistry ..............................................17 Kennett Center for Advanced Dentistry ........... Dentistry ..............................................36 LaCommunidad ........................................... Health Center ........................................43 Oxford Dental .............................................. Dentistry ..............................................41 Oxford Family Eyecare .................................. Eye Care................................................ 9 Penn Medicine/Chester County Hospital .......... Hospital .......................................... 26,27 Premier Orthopaedics .................................. Orthopaedics ................................... 22,23 R&D ........................................................... Air Quality Solutions ...............................42 Simon Eye Associates.................................... Eye Care...............................................13 St. Francis Health Care .................................. Family Medicine, Women's Center ..............21 TLC Moving ................................................. Moving ................................................29 Tower Health ............................................... Hospital .......................................... 19,25 6 • 2021 MEDICAL GUIDE

OCCUPATION DIRECTORY

Occupation/Business

Page

Air Quality Solutions ..................................42 Cardiovascular Services ........................ 15,35 Dentistry..................................... 7,17,36,41

2021 HEALTH & MEDICAL GUIDE is published annually by the Chester County Press, P.O. Box 150, Kelton, PA 19346.

For more information please call 610-869-5553.

Eye Care .........................Cover,2,4,5,9,13,33 Family Doctor ....................................... 3,21 Health Center ..........................................43 Home Solutions ................................... 31,39 Hospital.................................... 19,25,26,27

Cover photo courtesy of Moonloop Photography

Moving ...................................................29 Orthopaedics ..................................11,22,23

Cover design by Tricia Hoadley

Women's Center .......................................21

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What Is Keto?

By now, you’ve heard about and maybe even considered trying out a ketogenic diet. What is keto and how effective has it been for other people who have tried it?

Before incorporating keto into your lifestyle — or any new diet or workout plan for that matter — be sure to check with your physician. He will be able to tell you more about the potential impact on your health, energy levels and body specific to your situation.

The keto diet emphasizes weight loss through fatburning. The goal for anyone participating in a keto diet 8 • 2021 MEDICAL GUIDE

is to quickly lose weight and ultimately feel fuller with fewer cravings.

According to keto experts, by reducing the carbohydrates you consume and instead filling up on fats, you safely enter a state of ketosis, which is when your body breaks down both dietary and stored body fat into substances called ketones.

Keto proponents claim that this process can transform your body and improve your energy levels, as well.

It has actually long been used to reduce hard-to-control seizures in children. Studies also suggest possible benefits in other brain conditions such as Parkinson’s and Alzheimer’s diseases.

Workout and dietary professionals have started to recommend keto to their clients as a way to rethink the way they consume food, and many restaurants now offer keto-friendly food and drink options given the diet’s popularity across the world.

Where Did Keto Start?

The keto diet originated from a decades-old therapeutic diet, and has clinical roots in neurologic medicine.

Does it Work?

Here are some benefits of the keto diet as reported by the Journal of the American Medical Association in 2018:

• Many people feel less hungry on the high-fat keto diet and so may naturally reduce their overall calorie intake.

• Beyond weight loss, keto shows promise for diabetes management, with improved insulin sensitivity and bloodsugar control for people following a ketogenic diet.

On the flipside, the U.S. News Best Diet Rankings ranks keto No. 34 in Best Diets Overall. Thirty-five diets were evaluated with input from a panel of health experts. This discrepancy in opinion across the medical community reaffirms the importance of meeting with your healthcare professionals to make sure keto is a good fit for you.

2021 MEDICAL GUIDE • 9

Exercising Safely In the Cold Many of us pack on the pounds over the winter because of a more sedentary season due to poor weather conditions.

In fact, the average winter weight gain ranges from five to 10 pounds, according to a recent report by AccuWeather.

We avoid going outside as frequently to avoid the colder temperatures, rain, snow and ice. While this is understandable, many exercise experts say that walking, running or working out in cold weather actually offers many health benefits.

Get More Vitamins While many avoid the cold, outdoor winter workouts are a great way to absorb small doses of sunlight. The sunlight can help to improve mood and help with vitamin D intake, according to the American Heart Association.

Stave Off Sickness Winter exercise can also boost immunity during cold and flu season. A few minutes a day can help prevent simple bacterial and viral infections, according to the Centers for Disease Control and Prevention.

and humidity to deal with in colder weather. Winter’s chill might even make you feel awake and invigorated, according to the AHA. Regardless of exercise, studies have shown that being outside in cold weather can transform stubborn fat from our bellies and thighs into calorie-burning fat.

A Better Exercise Why work out in the winter?

For one thing, there is no heat

How to Exercise Safely The Mayo Clinic provides the following tips for staying

10 • 2021 MEDICAL GUIDE

safe during your cold-weather exercise.

Dress in layers. Dress in layers that you can remove as soon as you start to sweat and then put back on as needed.

First, put on a thin layer of synthetic material, such as polypropylene, which draws sweat away from your body.

Avoid cotton, which stays wet next to your skin. Next, add a layer of fleece or wool for insulation. Top this with a

waterproof, breathable outer layer.

Drink plenty of fluids.

Hydration is just as important during cold weather as it is in the heat. Drink water or sports drinks before, during and after your workout, even if you don’t feel thirsty.

Wear gloves. Wear a thin pair of glove liners made of a wicking material under a pair of heavier gloves or mittens lined with wool or fleece.

2021 MEDICAL GUIDE • 11

Dealing with PTSD Post-traumatic stress disorder is a real illness faced by millions of Americans. You can get PTSD after living through or seeing a traumatic event, such as war, a major storm, sexual assault, physical abuse or a terrible accident.

PTSD makes you feel stressed and afraid after the event, and it can impact your daily life, relationships and future.

PTSD by the Numbers Here are some sobering statistics on PTSD from the National Center for PTSD. • About 7% to 8% of the population will have PTSD at some point in their lives.

• About 8 million adults have PTSD during a given year.

This is only a small portion of those who have gone through a trauma.

• About 10 of every 100 women develop PTSD sometime in their lives compared with about four of every 100 men.

What are the Effects of PTSD? PTSD can cause many serious issues, including: • Flashbacks, or feeling like the event is happening again.

• Trouble sleeping or nightmares.

• Feeling alone.

• Angry outbursts.

12 • 2021 MEDICAL GUIDE

• Feeling worried, guilty or sad.

PTSD can happen to people of all ages. Signs of PTSD may start soon after a frightening event and then continue. They can also start months or even years after a traumatic event, so it’s important to be honest with your physician or mental health provider if you start feeling signs of PTSD. Effective Treatments to Discuss With Your Physician According to the National

Center for PTSD, there are some therapies that have been proven most effective by medical and mental health professionals, including: • Prolonged exposure.

Teaches you how to gain control by facing your negative feelings. It involves talking about your trauma with a provider and doing some of the things you have avoided since the trauma.

• Cognitive processing therapy. Teaches you to reframe negative thoughts

about the trauma. It involves talking with your provider about your negative thoughts and doing short writing assignments.

• Eye movement desensitization and reprocessing. Helps you process and make sense of your trauma. It involves calling the trauma to mind while paying attention to a back-and-forth movement or sound (like a finger waving side to side, a light, or a tone).

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2021 MEDICAL GUIDE • 13

Stick with your Exercise Plan Many people have great success starting an exercise plan. It’s sticking with it that becomes difficult. If you’re having trouble following through, you’re not alone.

14 • 2021 MEDICAL GUIDE

Here are some statistics from the U.S. Department of Health and Human Services: • Less than 5% of adults participate in 30 minutes of physical activity each day.

• Only one in three adults receive the recommended

amount of physical activity each week.

• More than 80% of adults do not meet the guidelines for both aerobic and musclestrengthening activities.

• More than 80% of adolescents do not do enough

aerobic physical activity to meet the guidelines for youth.

Busy schedules or poor overall health can make exercise more challenging.

Fortunately, there are many tips and tricks to maintaining a consistent plan.

Common Benefits Everyone already knows there are many great reasons to exercise. Consistent, rigorous exercise can improve energy, sleep and overall health. It’s also been proven to stave off stress and anxiety.

The good news is that regular exercise doesn’t have to be all or nothing. You don’t have to spend hours in a gym or force yourself into painful

activities to see the benefits of exercise.

The current recommendations for most adults is to reach at least 150 minutes of moderate activity per week.

You’ll reach these goals by exercising for 30 minutes, five times a week.

Making Exercise a Habit Integrating exercise into your daily routine requires the right mindset and discipline.

When setting expectations, it’s important to remember the more ambitious your goal, the more difficult it will be to achieve. A few failed days of not getting enough exercise can lead us into a downward spiral.

A better approach is to start with easy, achievable exercise goals. Use triggers like notifications on your phone or an alarm clock to remind you to get active throughout

the day. Before you know it, you’ll have a regular exercise routine that is easy to stick to on a daily basis.

Don’t forget to celebrate your success by rewarding yourself. Pick healthy habits or treats that you enjoy as a reward. Write yourself motivational notes or emails to keep you going. Consider involving friends in your new exercise routine to help push you forward.

2021 MEDICAL GUIDE • 15

Add More Vegetables to your Diet

If you’re an adult reading this article, odds are you’re not eating enough vegetables.

Just one in 10 adults meet the federal fruit or vegetable recommendations, according to a study published in the Center for Disease Control’s Morbidity and Mortality Weekly Report (MMWR).

Federal guidelines recommend that adults eat at least one-and-a-half to two cups per day of fruit and two to three cups per day of vegetables as part of a healthy eating pattern.

The CDC’s study found that 9% of adults met the intake 16 • 2021 MEDICAL GUIDE

recommendations for vegetables, ranging from 6% in West Virginia to 12% in Alaska.

Results showed that consumption was lower among men, young adults, and adults living in poverty.

The reason these statistics are so staggering is the easyto-see positive impacts of a vegetable-rich diet.

Seven of the top 10 leading causes of death in the United States are from chronic diseases. Eating a diet rich in fruits and vegetables daily can help reduce the risk of many leading causes of illness and death, including heart disease, type 2 diabetes, some cancers and obesity.

Here’s how to easily add more vegetables into your regular diet.

Snack Prep One of the easiest ways to make vegetables a go-to snack is to make them more accessible when you get hungry. You can load your refrigerator with vegetables, but leaving the broccoli on the stalk and the carrots unpeeled will serve as a deterrent to you grabbing it for a quick snack during the middle of the day.

Use an hour on the weekend to prep and package a variety of vegetables into plastic sandwich bags or small, covered glass dishes. This will

make it easier for you and your family to grab some delicious vegetables instead of chips throughout the week.

Choose the Right Vegetables If you know you don’t like a certain vegetable, avoid coming home with it from the grocery store. Stick with a few favorites.

Choosing vegetables of the right colors is also important.

The CDC recommends you brighten your plate with vegetables that are red, orange or dark green because they are full of healthy vitamins and minerals. Try acorn squash, cherry tomatoes and sweet potatoes.

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2021 MEDICAL GUIDE • 17

Take your Legs to New Levels No one likes leg day at the gym. For many reasons, however, you should be focusing on working your leg muscles while you’re working out.

A strong lower body can help to prevent injury and manage chronic conditions such as arthritis and diabetes.

Stronger legs can make your cardio workouts easier to complete, as well.

Toned leg muscles keep your body balanced, so don’t forget to consistently work on your glutes, quads and hamstrings.

Once you appreciate that your legs contain your largest and most important muscles, you can start incorporating funto-do exercises that will result in big-time benefits to your overall health.

Here are some of the greatest benefits of leg workouts, according to a recent report by Healthline.

• Build muscle.

• Tone and sculpt legs.

• Strengthen core muscles.

• Burn calories and promote weight loss.

• Improve overall fitness.

• Reduce joint pain.

• Strengthen bones.

• Engage major muscle groups.

• Alleviate lower back pain.

• Boost cognitive function.

• Create an aligned, balanced and symmetrical body.

• Improve mobility, stability

18 • 2021 MEDICAL GUIDE

and range of motion.

• Manage stress.

• Improve posture.

Read on for a couple of the

most effective leg exercises, and remember to always practice safety in the weight room or at home.

Squats One of the best leg exercises you can do is the squat. When performing a squat, try to

squat straight up and down to focus the most on using your quadriceps to get maximum results. You can do squats with a barbell, dumbbells or just your body weight.

Start at a lower weight until you have the form down, and then move up to get more results.

Once you master the squat, try jumping squats. Stand with your feet shoulder width apart and lower into a squat

position until your thighs are parallel to the floor. Then, jump up as high as you can and try to land softly to avoid injury. Repeat this for at least 12 reps and do at least three sets, taking a 30-second break between sets.

Leg Press The leg press is highly effective in working your quads, glutes and hamstrings.

Make it a staple of your weekly

workout to see big results in your lower body.

Find the press machine at your local gym and start by setting the weight low. Sit down and press your feet squarely on the footplate, making sure your lower back stays pressed against the bench pad.

Release the safety and bend your knees to lower the platform. In a steady motion, push the platform back up to

the top without locking your knees. Repeat for 12 reps and three sets, taking breaks if needed.

Always remember to exercise caution when you are working out. Without proper form, you can risk injury and may not be getting the most out of your workouts.

Seek out a local personal trainer who can help you put together a structured, safe workout plan.

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2021 MEDICAL GUIDE • 19

How to Control Asthma Unless you have personally suffered from asthma, you may not understand its severe impact on people.

Asthma is a disease that affects your lungs and is one of the most common longterm diseases of children.

Adults can also have asthma, which causes wheezing, breathlessness, chest tightness and coughing.

Dealing with asthma can be a struggle, but there are some things you can do to keep your attacks under control.

Asthma By the Numbers First, let’s understand the broad impact of asthma on Americans. Here are some common asthma-related statistics from the Asthma and Allergy Foundation of America: • According to the Centers for Disease Control and Prevention (CDC), 1 in 13 people have asthma.

• More than 25 million Americans have asthma. This is 7.7% of adults and 8.4% of children. Asthma has been increasing since the early 1980s in all age, sex and racial groups.

• Asthma is more common in adult women than adult men.

• African-Americans in the U.S. die from asthma at a higher rate than people of other races or ethnicities.

• More than 11.4 million people with asthma, including 20 • 2021 MEDICAL GUIDE

more than 3 million children, report having had one or more asthma episodes or attacks.

• Asthma is the leading chronic disease in children.

• Asthma is more common in children than adults.

• Asthma is more common in boys than girls.

• Currently, there are about 6.2 million children under the age of 18 with asthma.

What Is an Asthma Attack?

An asthma attack may

include a sudden onset of coughing, chest tightness, wheezing and difficulties breathing.

During an asthma attack, your airways become inflamed, narrow and swell, and produce extra mucus, which makes it difficult to breathe.

How to Control Your Asthma Prevention is the best tool for keeping your asthma at bay.

By knowing the warning signs of an asthma attack, you can greatly improve your chances

of managing an attack.

Some things to remember: • Always take your medicine exactly as your doctor tells you, even if you feel fine.

• Stay away from things that can trigger an attack to control your asthma.

• Limit exposure to smoke.

• Visit your doctor if your medicine isn’t working or appears to become less effective.

• Get a flu shot every year to prevent illness that can worsen asthma.

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2021 MEDICAL GUIDE • 21

Think Positive When things aren’t going your way, it’s easy to shut yourself off from the world and assume everything will 24 • 2021 MEDICAL GUIDE

get worse. Practicing positive thinking can remove the invisible rain cloud and let in the sunshine.

An encouraging report from John Hopkins Medicine says that people with a family history of heart disease who also had a positive outlook were one-third less likely to

have a heart attack within five to 25 years than those with a negative outlook.

If you feel like your attempts at overcoming depression or anxiety are falling short, it’s

crucial to visit a doctor. They can determine the complexity of the issue and strategize a solution or refer you to an expert who excels in mental health. Here are some ways a positive outlook can improve your life.

Improved Relationships Once you begin working on changing your perspective to include positive thinking, you should analyze the types of

people you associate with.

Of course, your improved attitude will attract those with a similar mindset and help you flourish with new relationships. So, how do you manage friendships with those who may challenge your happier lifestyle?

While it may be tough to completely cut people out of your life, you can try to influence their attitude by showing them compassion and

explaining the difference you feel through positive thinking.

Rewarding Yourself When you begin improving the way your mind works, be sure to congratulate yourself with small rewards. Take account of negative situations and how positive thinking changes the outcome you may have created previously. Little treats like a cheat meal while dieting or buying yourself

satisfying items from your rainy day fund are great ways to keep positive thinking at the forefront of your mind.

Work Performance Another benefit you will experience by changing your perspective is a heightened performance at work. When your mind is clear from negative thoughts, you are free to problem solve and brainstorm without distractions.

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Hyperbaric Oxygen Therapy (HBO) utilizes 100 percent oxygen to provide a temporary extra high level in tissue and encourage the body’s natural wound healing mechanisms, which are oxygen dependent.

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2021 MEDICAL GUIDE • 25

What Is Structural Heart Disease?

Your heart is similar to a sophisticated building. While the rooms and passageways of a building provide safety for its occupants, those within your heart keep your blood flowing in and out properly — all in order to ensure your health and well-being.

Heart Basics: The Role and Structure of an Essential Organ

Also like a building, structural problems can lead to issues down the road, especially if they’re not properly treated and cared for.

“Structural heart disease is a form of heart disease that refers to defects within your heart that you were either born with or have developed due to aging, injury, or infection. Similar to other kinds of heart disease, it can lead to health problems if left untreated. However, unlike other types, it usually has nothing to do with eating, exercising, smoking, or other lifestyle choices,” says Muhammad Raza, MD, interventional cardiologist at the Heart Valve Center and Director of the Penn Medicine Structural Heart Disease Program at Chester County Hospital.

There are many types of structural heart disease.

One of the most common forms of structural heart disease is valvular heart disease, which is when a heart valve is damaged or doesn’t work properly. There are also other types, such as when a baby is born with a hole in their heart, called an atrial septal defect.

The role of your heart is undeniably critical. By pumping blood throughout your body, your cells are able to get the blood, oxygen, and nutrients they need to survive.

“This vital organ is made up of two major components — chambers and valves. The chambers are like rooms within your heart, while the valves are similar to doors that separate those rooms,” says Dr. Raza.

Heart Chambers In a normal heart, there are two sides (right and left) and four chambers (upper and lower). The upper chambers, which are referred to as the right atrium and left atrium, collect blood that comes from the body or the lungs.

The lower chambers, which are called ventricles, receive blood from the atria and pump it out to the rest of the body.

The right ventricle sends blood to the lungs, and the left ventricle sends blood to the rest of the body.

The structure of your heart is elaborate, and abnormalities can be dangerous for your health. Here’s what you should know about this essential organ — and what problems can occur.

26 • 2021 MEDICAL GUIDE

Heart Valves “Both the direction and timing of how the blood is pumped are vital to the proper functioning of your heart, and this is where heart valves come in. In order to empty blood from each chamber and keep it moving forward, valves must close and open correctly and in the right order,” says Dr. Raza.

Abnormalities within these chambers or valves can make it difficult for your heart to do its job effectively — and they may be a sign of structural heart disease.

Types of Structural Heart Disease The complexity of the heart means there are a variety of possible types of structural heart disease. Here are some of the most common forms.

Heart Valve Disease When your heart valves don’t work properly, blood doesn’t flow in and out of your heart as it should. Types of heart valve disease include: Regurgitation, which is when blood leaks back through a valve in the wrong direction. One common leaky valve in the heart is Mitral valve prolapse/regurgitation, which is when the mitral valve (which separates the top left chamber from the bottom left chamber) doesn’t close tightly enough.

Stenosis, which is when a valve doesn’t open enough, blocking blood flow. The aortic valve, which is similar to the main door of a house and the last valve in the heart blood has to pass through to the body, is the most common to have stenosis leading to decreased blood flow to the entire body. This in turn leads to shortness of breath or chest discomfort.

You can be born with heart valve disease or it can be caused by infection, heart attack, heart disease, or heart damage.

Some valve problems are minor and only require periodic surveillance with echocardiograms. However, more advanced valve disease is a mechanical problem and usually requires replacement or repair through minimally invasive procedures, such as transcatheter aortic valve replacement (TAVR).

Congenital Heart Disease (Atrial Septal Defect) As a baby develops during pregnancy, there are several openings between the chambers of the heart which, as the baby grows, close off. One of these openings divide the upper chambers of the heart and usually close towards the end of pregnancy or shortly after the baby is born.

Sometimes, this stays open, leaving a hole called an atrial septal defect. Though the cause is largely unknown, it may be due to genetics or food, drink, or medicine the mother ingests during pregnancy.

“Treatment for atrial septal defect depends on the size of the hole and severity of symptoms in adult life. It may require monitoring and medication to treat symptoms, or usually a minimally invasive transcatheter repair/closure or rarely surgery,” Dr. Raza says.

The Importance of Caring for Your Heart Your heart works hard to keep you healthy — and it’s important to do everything you can in order to support it, including monitoring for potential problems.

While the structure of your heart may not be completely in your control, living a heart-healthy lifestyle is. Eating healthy, staying active, and not smoking all ensure your heart is as strong as it can be. That, along with maintaining routine medical check-ups, helps set your heart up for success — for now, and for many years down the road.

“This procedure is performed under conscious sedation through a very small incision in the groin, and patients go home in 24 to 48 hours later with a new valve in the heart,” adds Dr. Raza.

Do you have questions about structural heart disease?

Call 610-738-2660 to speak with a clinician at The Heart Valve Center at Chester County Hospital.

Members of the Structural Heart Disease program at Chester County Hospital include (L to R) Deon Vigilance, MD; Muhammad Raza, MD; and Steven Weiss, MD. 2021 MEDICAL GUIDE • 27

Get Moving: Find your Sport Senior exercise programs can incorporate multiple physical activities, including sports both competitive and non-competitive. If you’re looking for a new way to work out while also getting all of the benefits of sporting activities, check out our list of possible options below.

As always, be sure to check with your physician or workout coach before starting a new sport.

Swimming Swimming gives the body a

28 • 2021 MEDICAL GUIDE

complete workout, helping improve both your muscular and cardiovascular systems.

Water gives resistance to your workout routine, which makes you burn more calories and create more muscle mass.

In terms of the cardio benefits, your body is forced to work harder in the water to pump oxygen. This leads to a better workout for your heart and lungs. One of the other main benefits of swimming is you can

do it in groups. Doing so lets you meet new people and improve your social life. There are likely competitive and recreational senior swimming classes at your local gym, so check with their fitness staff today.

Cycling Do you enjoy cycling as exercise? If so, then you’re not alone. A 2015 report by the group Active Network found that baby boomers (seniors ages 55 and up) represent the fastest growing demographic when it comes to total number of cycling event registrations in the United States.

And for good reason.

According to the AHA,

1 )

cycling just 20 miles a week can reduce the risk of heart disease by 50%.

And the cycling advocacy organization Cycle Nation has determined that an adult cyclist typically has a level of fitness equivalent to someone 10 years younger.

Look into your local cycling opportunities by checking in with your tourism board or parks and recreation leagues.

You may just find a new sport

that is easy on the joints and great for your body.

Golf If you’re looking for one of the most cardio-friendly activities, you may find that golf is the perfect sport for you. Especially if you choose to walk the course versus driving a cart, you can stack up some major steps while playing a round of golf. The sport gets you out in the fresh

air and can also challenge your mind. There are different clubs for different shots and distances, requiring you to think creatively and understand your own swing.

Played with friends, golf can be a great way to socialize and meet new people, as well. The beauty of golf is its accessibility. There are likely a handful of courses in your area to choose from, so start swinging today.

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Motivation for Better Health If you have been feeling down lately, the key to getting out of the slump may be health related.

According to the Harvard Medical School, one in 10 adults in the United States struggle with depression. Research shows that exercise is an effective way to treat the condition and can even work as well or better than antidepressants.

Common symptoms of depression include reduced energy, appetite changes and increased pain perception.

So, how do you find the motivation to get into a new routine and change your mental mindset? Experts at Harvard suggest starting slowly to get your body used to being active before increasing your level of physical activity.

Here is some motivation to get started and keep the momentum going, there is a happier version of you waiting to get active.

How Does Exercise Improve Moods?

Physical activity is an important contributor to positive mental health. The JED Foundation, an emotional health nonprofit for teens and young adults, offers these benefits of becoming active.

• Improves mood and mental health by releasing 30 • 2021 MEDICAL GUIDE

endorphins through your body to reduce anxiety and depressed moods while enhancing self-esteem.

• Boosts energy and brainpower by delivering oxygen and nutrients to the brain and various tissues.

• Prevents illnesses like high blood pressure, strokes and heart disease.

• Improves your quality of sleep and helps you fall asleep faster.

Clean Diet Along with an active lifestyle, taking your diet seriously can provide you with a more positive mindset. Experts

at the International Society for Nutritional Psychiatry Research have found that a healthy diet protects us from risk factors associated with depression and anxiety.

By loading up with healthy nutrients, vitamins can become the protein-building blocks and neurotransmitters that transfer information and signals between various parts of the brain and body.

Gut health is another area that is growing in finding a relationship between food and moods. Increase the number of probiotics in your diet to maintain a healthy gut environment and decrease

inflammation in the body, which ultimately affects our cognition. Foods rich with probiotics include sauerkraut, olives, pickles and coconut.

Improved Self-Perception Taking control of your health also promotes more self-esteem by improving the perception you have of yourself. Overcome the obstacles of becoming active and maintaining a healthy diet by logging your journey with pictures or diary entries.

Looking back on the process can keep you motivated once you see how far you have come.

2021 MEDICAL GUIDE • 31

Mental Health Concerns While both men and woman are subject to mental health conditions, experts believe men are less likely to seek help.

Suicide in America has been on a steady rise since 2000 and is the seventh leading cause of death for men.

Men who experience depression or another mental health disorder will show several different warning signs, including aggressive behavior, substance abuse, changes in appetite or trouble sleeping. If you find yourself experiencing these symptoms, it is time to seek help.

Expressing Your Feelings If you are overcome with feelings of depression, it may seem easier to repress the feelings and attempt to deal with the situation on your own.

The experts at the National Institute of Mental Health say this leads many men down the dark road of abusing drugs or alcohol to cope with emotional issues. This behavior can lead to more severe conditions, including health problems, financial stress and ultimately suicide.

You can find relief by talking to your loved ones and doctor.

Your doctor will be able to prescribe you important medication to help curb feelings of depression. He also 32 • 2021 MEDICAL GUIDE

might recommend a qualified therapist in your area.

Therapy sessions will give you the chance to be completely honest about your feelings in a non-judgmental setting.

Through these sessions, your therapist can usually determine the cause of depression and create a plan to help you cope.

Severe Anxiety Another common mental disorder men health experience is severe anxiety.

Feeling anxious when facing

high-stress situations is an issue everyone faces. However, when anxiety occurs without warning and does not fade, it can create distractions that interfere with daily activities.

Severe cases of anxiety often cause panic attacks. The NIH defines a panic attack as a feeling of intense fear that can include accelerated heart rate, trembling, shortness of breath and a feeling of impending doom.

This serious disorder can be treated through medicine, therapy and family support.

Stress Management Stress is different for everyone but is often a contributor in the development of mental health disorders. The next time you feel like the weight of the world is on your shoulders, practice these methods recommended by the National Alliance on Mental Illness: • Exercise daily; • Take time for yourself; • Practice good time management skills; and • Express your feelings with loved ones.

2021 MEDICAL GUIDE • 33

Responsible Alcohol Use According to the Centers for Disease Control and Prevention, men are twice as likely as women to participate in binge drinking.

Becoming highly intoxicated can put you in danger due to irresponsible decision-making and can have a negative impact on your health.

The American Heart Association states that no more than two alcoholic drinks should be consumed daily for men. Too much alcohol in your diet increases your chances of high blood pressure, obesity, cancer and accidental injuries.

Benefits of Responsible Drinking By sticking to alcohol restrictions, you can reduce the risk of developing heart disease. Studies have even shown that responsible alcohol use might lower your risk of diabetes or strokes.

Research shows that m o d e rate a l co h o l consumption could be most important to those who have an existing risk of heart disease. This works due to resveratrol, a substance found in alcohol that prevents platelets in blood from sticking together. Reducing these buildups lowers the chance of a heart attack or stroke.

Heavy Alcohol Abuse Risks The National Institute on 34 • 2021 MEDICAL GUIDE

Alcohol Abuse and Alcoholism reports that anything over 14 drinks per week is considered heavy- or at-risk drinking for men under 65. Those over 65 years old should avoid more than seven drinks per week.

There are many health risks that come with alcohol abuse.

Mouth, throat and esophagus cancers have all been linked to alcohol abuse.

It also can impact your mental health, leading to depression, alcohol dependence and even suicide. The CDC says men

are more likely than women to have been drinking prior to committing suicide.

Functioning Alcoholic Many people struggling with alcohol issues aren’t like the ones you see on television.

They are not jobless, homeless or helpless people.

“Functioning” alcoholics can have successful careers and beautiful homes and be upstanding members of society. However, the damage alcohol abuse can cause to a body and mind can make all

the success short-lived.

The risk factors depend on individual’s level of abuse and how his body reacts to alcohol.

Those with a family history of abuse may become depending sooner than someone who does not.

If you feel that alcohol may be overtaking your life or you realize your drinking habits put you at risk, you should seek help.

Find a local counselor in your area and be honest when discussing your consumption levels.

2021 MEDICAL GUIDE • 35

Anxiety and Worry The Anxiety Center defines anxiety as “a state of uneasiness, apprehension, uncertainty and fear resulting from anticipation of a realistic or fantasized threatening event or situation, often impairing physical and psychological functioning.”

Anxiety is felt as a mixture of emotions and physiological symptoms.

Women are more susceptible to depression and anxiety than men. According to Daniel and Jason Freeman, authors of “The Stressed Sex: Uncovering the Truth about Men, Women and Mental Health,” rates of psychological disorders are 20 percent to 40 percent higher in women than in men.

In fact, many women go about their days experiencing

36 • 2021 MEDICAL GUIDE

at least a low level of anxiety or worry.

Symptoms of Anxiety Common symptoms of anxiety include: • Numbness; • Dizziness; • Headaches; • Tension in the neck and shoulders; • Chest pain; • Abdominal pain; • Nausea; • Pulsing in the ears or temples;

• Shortness of breath; • Heart palpitations; • Inability to rest; and • Inability to sleep.

Because anxiety causes stress hormones to enter the bloodstream and stress hormones affect other hormones, women can experience anxiety differently and more acutely than men.

Women can feel an increase in symptoms due to the hormonal changes of menstruation, pregnancy and

menopause, just to name a few.

Natural Treatments Proven effective treatments for anxiety include medication but also many other forms of management, such as therapy, learning coping strategies and alternative methods, such as acupuncture.

Believe it or not, proper nutrition can make a big impact in treating anxiety.

While cravings for sugar are common, too much sugar

causes insulin spikes — which can destabilize your mood.

Supplements also are an option if you find through your doctor that you are deficient in calcium or other fatty acids, as a large majority of women are.

Physical activity is known to not only lower our risk of heart disease, increase bone density and aid weight loss, but also improve our mood. Yoga can train you to take deep breaths and relax the mind.

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2021 HEALTH AND MEDICAL GUIDE 2021 MEDICAL GUIDE • 37

Protect Your Health Info Before computers, medical data was stored in paper files.

These days, almost everything is gathered, analyzed and transmitted electronically. This means your personal information may be prone to cyber attacks.

The Health Insurance Portability and Accountability Act (HIPAA) provides data privacy and security provisions for safeguarding medical information. This includes the HIPAA Privacy Act that gives you several different ways to ensure your medical data is being used and secured safely.

Your HIPAA Rights HIPAA grants you several benefits when it comes to finding health coverage. It can assist you in gaining coverage when starting a new job and lessen your chance of losing your existing care.

Here are a few different benefits you have under the HIPAA Privacy Act: • Getting a copy of your medical record; • Getting a notice about how your personal medical data is being shared; and • Filing a complaint if you think your rights have been violated.

Security Steps You Can Take While you may not be able 38 • 2021 MEDICAL GUIDE

to set the level of security devoted to your medical data, there are still proactive ways you can approach your safety.

Regularly checking your credit can give you indications that your personal information has been compromised.

The sooner you see your information being misused, the sooner you can take corrective steps to regain control of your credit.

Your Social Security number

is one of the most important pieces of information that needs to remain private. If compromised, someone else can open credit card accounts, apply for loans and even gain access to your bank accounts.

The best ways to prevent someone else from gaining access to your SSN include: keeping your card in a safe place (at home, not a wallet), frequently checking your accounts for fraudulent

activity and using an identity protection service.

Take Control While you may think leaving your data in the hands of your medical professionals means it’s protected, it may not be in your best interest. Doctors are in charge of many different records, which can mean unintentional mistakes. Do yourself a favor and check up on your medical records to avoid errors.

2021 MEDICAL GUIDE • 39

Healthy Resolutions This year, consider your health and commit to making better decisions that boost your wellness.

Finding a support group who has the same mindset is a great way to keep yourself motivated throughout the

40 • 2021 MEDICAL GUIDE

year. Keep reading to learn more about these popular New Year’s resolutions.

Quit Smoking Committing to quitting smoking now will reduce your chances of getting cancer and

cardiovascular diseases. Don’t be discouraged if you don’t completely kick cigarettes on your first try; it can be

challenging to rid your body of nicotine addiction.

Here are some motivational facts about how your body reacts after your last cigarette, according to the American Cancer Society.

12 hours: Carbon monoxide levels in your blood return to normal.

2 weeks-3 months: Circulation improves and lung function increases.

1-9 months: Coughing

and shortness of breath decreases.

1 year: Excess risk of coronary heart disease is half that of someone who still smokes.

Get Active Whether you decide to invest in a gym membership or commit to an at-home workout, increasing your activity is a way to improve physical and mental health.

The Centers for Disease Control and Prevention recommends adults participate in moderateintensity activity for three to five hours per week. Being active helps fight chronic diseases like cardiovascular disease, diabetes and numerous types of cancers.

Eating Healthy Resolve to enjoy more nutritious meals in order to boost your mood and take

control of your health. When shopping, try to buy most of your foods around the perimeter of a grocery store.

Typically, that’s where you’ll find the freshest foods in the produce, meat, dairy and deli departments. If you’re unsure about building a new diet to give you benefits, consider sitting down with a nutritionist who can create a strategy based on your family history and lifestyle.

2021 MEDICAL GUIDE • 41

42 • 2021 MEDICAL GUIDE

Behavioral Health Care for All at LCH Health and Community Services LCH Health and Community Services (formerly known as La Comunidad Hispana) has been serving the greater southern Chester County community for almost fifty years as a medical home for all.

They are known for their passionate care teams that believe in quality health care regardless of insurance status or ability to pay.

But what many might not know is that they have a talented team that can also meet their mental health care needs.

“Now more than ever, it is so important to include mental health when it comes to staying healthy,” said Abner Santiago, LPC, Behavioral Health Manager at LCH. “The pandemic has brought an additional layer of anxiety to everyone, and without self-care and coping strategies, the stress of uncertainty can take its toll.”

The behavioral health team at LCH provides three levels of care: (1) Integrated Behavioral Health (2) Outpatient Therapy and (3) Psychiatric Medication Management. Behavioral Health at LCH is available to all members of the community. You do not need to be an established medical patient at LCH to access mental health services. Telehealth visits are available for behavioral health services. To learn more, visit: LCHCommunity Health.org/behavioral-health or call (610) 444-7550.

Here are some mental health tips from LCH as we continue to navigate the pandemic: 1. Connect with others. Make it a priority to safely connect with someone you love whether it is over the phone, on a computer screen, through a letter, or in socially distanced visit.

2. Schedule time for you. Think about those enjoyable activities that you used to do. They don’t have to be extravagant or time consuming. Write them down and set time aside throughout the week to create a routine with one of those items on your list.

3. Listen to music. Many studies have been conducted on the power of music and its positive impact on our emotional state.

Create a playlist of your favorite music and listen to it frequently The bilingual team includes Abner Santiago, LPC, Behavioral Health Manager, Behavioral Health Consultants (BHCs) Anna Roosevelt, LCSW, Courtney Erroa, LCSW, Meredith Sullivan, CADC, Marykate McShane, MSW, and Certified Psychiatric Mental Health Nurse Practitioner Daisy Lara, DNP CRNP FNP-BC PMHNP-BC. 2021 MEDICAL GUIDE • 43

The power of Penn Medicine in the heart of Chester County.

Backed by Penn Medicine, a national leader in heart and vascular disease, the Penn Heart & Vascular Center at Chester County Hospital is changing the game once again for our community. With our new expansion, we are now a one-stop shop for noninvasive pre-procedure testing, equipped with cutting-edge operating suites that allow us to perform more complex procedures, including Transcatheter Aortic Valve Replacements (TAVR).

With our clinical team’s skill, training and experience, and the leading-edge technology in our new procedural platform, Chester County Hospital continues to change the game. And during these trying times, it’s one more reason why your life is worth Penn Medicine.

Tour our new facility at GameChangerCCH.org