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JANUARY

HEALTH TIPS TO QUIT SMOKING NOW P. 8-10

FLU SEASON IS HERE P. 4

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Page 2 –  Health and Fitness – January 28, 2014

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Health and Fitness – January 28, 2014– Page 3

index Health and Fitness is a quarterly supplement to the Cody Enterprise. Special sections editor

Amber Peabody

Production

Jeff Carter Christine Gonnion John Sides

Advertising

John Malmberg Donna Merkel Megan McCormick Bill McPherson Sara Reid Raymond Hillegas

Photography

Cody Enterprise 3101 Big Horn Ave., P.O. Box 1090, Cody, WY 82414 (307) 587-2231 FAX 587-5208 codyenterprise.com

Mike Cervantes and Alison Emery demonstrate a double-wrist release at Sunlight Martial Arts. For more on self-defense see pages 13-15.

KalKowsKi ChiropraCtiC Center ■ Flu in Wyoming........... 4

“Helping You Stay Active”

■ Flu/cold quiz................ 6 ■ Stop smoking...........8-9

Accepting New Patie nts

■ Smoking report....10-11 ■ Quiz answers............ 12

Looking for a Family Doctor?

■ Self-defense.............. 13 ■ Safety demo.........14-15

on the cover Local resources are available to help you quit smoking now.

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Visit Our Website

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Our experienced family medicine physicians, working as part of our primary care team, are here to provide complete health care to you and your whole family. They provide a variety of services including: • Women’s and men’s health • Immunizations • Children’s health including • Skin Care well-child exams • Sports medicine and • Care for colds, allergies and sports physicals sinus problems Other members of our care team specialize in internal medicine, cancer care, pulmonary medicine, sleep studies and diabetes care.

For more information or to schedule an appointment, call (307) 527-7561. 201 Yellowstone Avenue

www.billingsclinic.com/cody


FLU

Page 4 –  Health and Fitness – January 28, 2014

Flu shots still available in Cody, Powell

g n i m o y W n i d a e r p s e d i W

Centers for Disease Control and Prevention graphic

A Weekly Influenza Surveillance Report Prepared by the Influenza Division Weekly Influenza Activity Estimates Reported by State and Territorial Epidemiologists* Week Ending January 11, 2014 – Week 2

District of Columbia

By AMBER PEABODY Special sections editor This year’s battle against the flu has begun and Guam the virus has yet to peak. In fact the flu has become so widespread that in recent weeks it has reached epidemic proportions across the U.S. Forty states now are reporting widespread disease activity Jan. 5-11, up from 35 states in the prior week, according to the Centers Alaska Hawaii US Viirgin Islands Puerto Rico for Disease Control and Prevention (CDC). “The State of Wyoming reports that we have a regional outbreak, which means every county is reporting cases of influenza,” Park County Public Health manager Bill Crampton says. “Usually we Crampton says it’s also important not to cook “Those who’ve had it this year have said it’s not see the most cases in Wyoming from January for anyone else. something they want to repeat,” Crampton says. through March.” “Along with cooking, you’re also putting down When you do have the flu and you’re able to Influenza (flu) is a contagious respiratory forks and plates and spreading germs,” he says. stay home, do so. illness caused by influenza viruses. It can cause The easiest way to prevent getting the flu “You’re contagious from just before you have mild to severe illness. Serious outbreaks of flu in the first place is by getting a flu shot. The a fever until it goes away,” Crampton says. “If infection can result CDC recommends in hospitalization or everyone age 6 death. months and older “Because influenza should get a flu The flu virus is transmitted back and forth between the north and south is respiratory, people vaccine, including hemispheres. with chronic illness pregnant women. have issues along with Estimates released Before each flu season begins, researchers try to make a determination younger and older in December by the about which strains will be prevalent and build a vaccine based on the top people,” Crampton CDC found only 40 A and B strains, Park County Public Health manager Bill Crampton said. says. “They struggle percent of Americans This year the vaccine contains two A strains including H1N1, and one B to fight it off.” have gotten a flu shot strain. Symptoms include this year. fever, aches, chills, “It’s not too late,” “The flu vaccine has a portion of H1N1 so those who got (a shot) have a tiredness and a Crampton adds. “If better chance of fighting it off than those who didn’t,” Crampton said. runny nose that you haven’t, you can Next year people in Park County can expect a four-strain vaccine after it come on suddenly, still get a flu shot. For was approved by the Food and Drug Administration in 2013. It will include with emphasis on many younger people two A and two B strains. the sudden onset. they never get sick, Otherwise it might be but they can carry the the common cold or virus to family who can’t fight the virus as well.” you’re capable of staying home don’t go to another illness. Flu can often last 7-10 days. Park County Public Health has flu shots work. If you can’t stay home find a place to work “Flu is much worse than a cold,” Crampton available, as do most of the outlets where they are where you won’t expose yourself to a bunch of says. “It lasts much longer. And although not offered around the county. people.” everyone gets a fever, it is one of the most telling “We still have some available, including for Be sure to cover your coughs and sneezes. symptoms of flu.” Medicaid and under-insured children,” Crampton If you don’t have a tissue then sneeze into The current A strain going around is the H1N1, says. “They’re not being used as much as they your elbow. Most important, wash your hands which was responsible for the 2009 “swine” flu should be. I’d like to get some of these kids to frequently. pandemic that killed more than 200,000 people “Soap and water is first and use antibacterial gel come in and get their vaccines so they can be worldwide. protected.” when you don’t have access to soap and water.”

Park County to receive four-strain vaccine next year


Health and Fitness – January 28, 2014– Page 5

Skiing and Your Feet

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As with most other sports, you need to keep close attention to your feet when choosing ski boots and when preparing your feet for skiing. Every pair of feet is different, and boot manufacturers design ski boots to fit a variety of feet. It is best to have a professional work with you to fit your boots. Try to find a technician who is familiar with foot types and boot lasts. This will ensure that you choose the right boot for your foot and for your ability. Since ski boots do not allow normal gait and limit the flexion at the ankle, the orthotics that you wear everyday are not appropriate for insertion into your ski boots. Special orthotics for skiing can be designed and developed by a podiatric physician, when necessary. If you want to ensure that your feet stay comfortable and warm as you manage the moguls, consider purchasing toe heaters. Finally, the socks you choose can make the difference in how long you’re able to tolerate the temperatures. When your feet are dry, they feel warmer. Look for socks Dr. D. Hugh Fraser, D.P.M. Dr. Lael Beachler, D.P.M. Physician and Surgeon of the Foot Physician and Surgeon of the Foot/Ankle with wicking ability. 39 Years Experience•Board Certified

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Page 6 –  Health and Fitness – January 28, 2014

health quiz | c ol d

an d f l u

Cold and Flu Quiz: Too sick to leave home? 1. You woke up this morning with a sore throat and a runny nose. You probably have: A. A cold B. The flu

2. If you have the flu, when are you contagious? A. Two days before you get sick B. One day before and up to seven days after you get sick C. Four days before and four days after you get sick 3. You should stay home from work if: A. You have a fever B. Your symptoms interfere with your job C. You’re coughing a lot D. You’re contagious E. All of the above 4. If you have to go to work when you’re sick, you should: A. Take plenty of echinacea B. Wear a warm sweater C. Always cough or sneeze into a tissue and wash hands frequently D. Bring chicken soup for lunch 5. If you feel achy and exhausted and your head hurts, you probably have: A. A cold B. The flu 6. Flu symptoms usually last: A. Two to three days B. A week to 10 days C. A month D. More than a month 7. When are you most likely to get the flu? A. October B. December C. February D. May 8. The best way to avoid getting sick with a cold is to: A. Take plenty of vitamin C B. Wash your hands a lot C. Wear a hat when it’s cold outside D. Use a neti pot regularly 9. Cold symptoms tend to come on gradually, while the flu comes on suddenly. A. True B. False 10. The average cold lasts: A. Two days B. One week C. Two weeks D. Longer than two weeks 11. How many colds can you expect to have in a year? A. One or less B. Two to four C. Five to seven D. Eight to 10

12. If you smoke, you’re more likely to get a cold. A. True B. False

14. The flu vaccine can give you the flu. A. True B. False

13. When is the best time to get a flu vaccine? A. Before flu season starts B. When flu season is at its peak C. When you start to have flu symptoms D. Anytime

15. Who’s most likely to get complications from the flu? A. Pregnant women B. The elderly C. Young children D. People with chronic illness E. All of the above

See answers on page 12.

For more information visit webmd.com


Health and Fitness – January 28, 2014– Page 7

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Wyoming Stop S

Page 8 –  Health and Fitness – January 28, 2014

By CHRIS FROST Staff writer

announces

Tobacco use has reached alarming numbers in Wyoming and local resources are available to beat the addiction. South Big Horn County Hospital Director of Nursing Jim Thomas leads the effort in this area, and says the issue is larger than just kicking the cigarette habit. “We want to eliminate tobacco use,” he says. “Chewing tobacco is unusual in Wyoming because use is on the rise, as opposed to cigarettes and cigars.”

Physiological issues

Nicotine is “hugely addictive,” he said, and attaches to pleasure receptors in the brain. “Smoking encourages receptors to multiply, which makes it harder to quit,” he said. “That makes tobacco use worse, in some cases, than other drug addictions.” Complications from tobacco use open a Pandora’s box of long-term medical problems, in addition to lung cancer, Thomas said, including cardiovascular damage, and lung-related diseases like emphysema.

“There were 25 people in the class learning about the tools to help people with tobacco use.” There are different ways to treat tobacco addiction. “Each agency has its favorite,” he says. “I’m most familiar with the Mayo Clinic treatment that says people rarely die from nicotine, but do pass away from the side effects of prolonged use.” Aggressive nicotine replacement, with social intervention, is his number one treatment option.

We feed the nicotine monster, but break the social habit associated with smoking or chewing. Jim Thomas,

South Big Horn County Hospital Director of Nursing

State scores low marks

In Wyoming, 22 percent of the population uses tobacco products. “That ranks us 37th in the U.S.,” he said. “This brings us back to the problem. This is hard to quit.” Access to care has Wyoming at an “interesting crossroad.” “The state has put more money per capita into programs than other states, but we have the least number of people accessing care,” Thomas said. “Most people don’t know programs are out there.”

“We feed the nicotine monster, but break the social habit associated with smoking or chewing,” he adds. “Once the social aspect is defeated, we reduce the number of patches or sticks of gum.” It’s not an overnight cure, he says, but the method is successful. “I try and emphasize this to people,” he said. “In Wyoming, we tend to be independent, fail to quit and feel bad. That compounds the emotional tie to tobacco.”

Cessation therapy

Don’t give up

During the last year, the state has made an effort to give Wyoming people access to resources aimed at kicking the habit. “They brought in specialists from the Mayo Clinic in Rochester, Minn.,” Thomas said.

There is no such thing as a failure in tobacco cessation. “Most people are going to experience that ‘oops moment’ and we spend time during early treatment giving someone a

Init

retrospective in their life about why they smoke,” he said. Once someone understands their trigger for tobacco use, like stress and social opportunities, Thomas said, the person can fortify their efforts in that environment. “If you have a boo-boo, just keep on going,” he added. “People feel they can’t quit if sometimes it takes a little bit of support.”

Ask for help

“Support is crucial,” he said. “One young lady I worked with had trouble with failure, but sought strength from her mother and it made a difference.” If someone has no support, they can call Thomas. Part of the Mayo Clinic training is to always have someone available, he adds. “If no other resource is available, I’ll take the call.”

Advice for friends

Someone who offers support should let the person who is trying to quit do the talking. “A person who struggles back-and-forth needs some balance,” he said. “Half the time, they can find it through conversation. Each person is different.”

Side effects of cessation

Depriving brain (pleasure) receptors of smoking can cause irritability. “Some people become so irritable they can’t stand themselves,” Thomas said. People who use food as a pleasure substitute while quitting tobacco should not be so concerned about weight gain. “We can fix being overweight in the future,” he said. “Many people use exercise, which releases endorphins in the brain. That will replace the need for nicotine.”


Smoking tiative Electronic cigarettes remain a mystery

“They aren’t controlled or regulated by anyone,” he said. “Just inhaling nicotine looks good at face-value, but the flavors and colors add garbage.” The American Lung Association is advocating testing e-cigarettes. “That’s a long way down the road,” Thomas said.

Chewing tobacco is dangerous

“Using smokeless tobacco instead of cigarettes is like asking if you want to be shot with a .44 or .32-caliber weapon,” Thomas said. “We don’t see that much mouth cancer, but if everyone replaced cigarettes with chewing tobacco, it would be a much greater problem.” Wyoming has one of the highest rates of smokeless tobacco use in the country. “Some of that is based on occupations, like agriculture, mining and oil, where smoking isn’t practical,” he said. “The other issue is what makes a ‘real man’ in Wyoming.” The problem also has spread to high school students. “Quitting chewing tobacco is the same as smoking cessation,” Thomas said. “It’s a nicotine and social habit.”

Taking the first step

People who need help should contact Thomas. “I can help develop a plan that will work for that person.” Too many times, insurance companies don’t pay for nicotine replacement medicines. Nicotine patches cost up to $50. “We refer patients to the Wyoming Quit Tobacco Program, that will pay a portion of the cost.” Visit wyo.quitlogix. org for help from the quit program, or call 1-800-784-8669, or Jim Thomas at (307) 568-3311.

Health and Fitness – January 28, 2014– Page 9

Smoking by the Numbers Wyoming

23 percent of the adult population (ages 18 and up) in Wyoming are current cigarette smokers and 9.8 are current smokeless tobacco users. 22 percent of the youth population (grades 9-12) in Wyoming are current cigarette smokers and 15.1 percent are current smokeless tobacco users. 66 bars and restaurants in Park County are smoke free. 93 establishments across Wyoming went smoke free in 2013. The average retail price of a pack of cigarettes in Wyoming is $4.77. For every dollar Wyoming spends on providing tobacco cessation treatments, it has an average potential return on investment of $1.21.

United States 19 percent of all adults: 21.6 percent of males, 16.5 percent of females are current cigarette smokers. Cigarette smoking is responsible for about one in five deaths annually. For every person who dies from a smoking-related disease, 20 more people suffer with at least one serious illness from smoking. Each day, nearly 4,000 persons younger than 18 years of age smoke their first cigarette. Approximately 69 percent of smokers want to quit completely. In 2013, states will collect $25.7 billion from tobacco taxes and legal settlements, but states will spend only 1.8 percent of the $25.7 billion on prevention and cessation programs.

For more information, visit cdc.gov or health.wyo.gov.


Page 10 –  Health and Fitness – January 28, 2014

Historic smokingth

report marks 50 anniversary

ATLANTA (AP) – Fifty years ago, ashtrays seemed to be on every table and desk. Athletes and even Fred Flintstone endorsed cigarettes in TV commercials. Smoke hung in the air in restaurants, offices and airplane cabins. More than 42 percent of U.S. adults smoked, and many doctors were among them. The turning point came on Jan. 11, 1964. It was on that Saturday morning that U.S. Surgeon General Luther Terry released an emphatic and authoritative report that said smoking causes illness and death – and the government should do something about it. In the decades that followed, warning labels were put on cigarette packs, cigarette commercials were banned, taxes were raised and new restrictions were placed on where people could light up. “It was the beginning,” said Kenneth Warner, a University of Michigan public health professor who is a leading authority on smoking and health. It was not the end. While the U.S. smoking rate has fallen by more than half to 18 percent, that still translates to more than 43 million smokers. Smoking is still far and away the leading preventable cause of death in the U.S. Some experts predict large numbers of Americans will puff away for decades to come. Nevertheless, the Terry report has been called one of the most important documents in U.S. public health history, and on its 50th anniversary, officials are not only rolling out new anti-smoking campaigns but reflecting on what the nation did right that day. The report’s bottom-line message was hardly revolutionary. Since 1950, head-turning studies that found higher rates of lung cancer in heavy smokers had been appearing in medical journals. A widely read article in Reader’s Digest in 1952, “Cancer by the Carton,” contributed to the largest drop in cigarette consumption since the Great Depression of the 1930s. In 1954, the American Cancer Society

announced that smokers had a higher cancer risk. But the tobacco industry fought back. Manufacturers came out with cigarettes with filters that they claimed would trap toxins before they settled into smokers’ lungs. And in 1954, they placed a full-page ad in hundreds of newspapers in which they argued that research linking their products and cancer was inconclusive.

This was front-page news, and every American knew it. Robin Koval

President of Legacy, an anti-smoking organization

It was a brilliant counter-offensive that left physicians and the public unsure how dangerous smoking really was. Cigarette sales rebounded. In 1957 and 1959, Surgeon General Leroy Burney issued statements that heavy smoking causes lung cancer. But they had little impact. Amid pressure from health advocates, President John F.

Kennedy’s surgeon general, Dr. Luther Terry, announced in 1962 that he was convening an expert panel to examine all the evidence and issue a comprehensive, debate-settling report. To ensure the panel was unimpeachable, he let the tobacco industry veto any proposed members it regarded as biased. Surveys indicated a third to a half of all physicians smoked tobacco products at the time, and the committee reflected the culture: Half its 10 members were smokers, who puffed away during committee meetings. Terry himself was a cigarette smoker. Dr. Eugene Guthrie, an assistant surgeon general, helped persuade Terry to kick the habit a few months before the press conference releasing the report. “I told him, ‘You gotta quit that. I think you can get away with a pipe – if you don’t do it openly.’ He said, ‘You gotta be kidding.’ I said, ‘No, I’m not. It just wouldn’t do. If you smoke any cigarettes, you better do it in a closet,’” Guthrie recalled in a recent interview with The Associated Press.

The press conference was held on a Saturday partly out of concern about its effect on the stock market. About 200 reporters attended. The committee said cigarette smoking clearly did cause lung cancer and was responsible for the nation’s escalating male cancer death rate. It also said there was no valid evidence that filters were reducing the danger. The committee also said – more vaguely – that the government should address the problem. “This was front-page news, and every American knew it,” said Robin Koval, president of Legacy, an anti-smoking organization. Cigarette consumption dropped a whopping 15 percent over the next three months but then began to rebound. Health officials realized it would take more than one report. In 1965, Congress required cigarette packs to carry warning labels. Two years later, the Federal Communications Commission ordered TV and radio stations to provide free air time for anti-smoking public service announcements. Cigarette commercials were banned in 1971. Still, progress was slow. Warner recalled teaching at the University of Michigan in 1972, when nearly half the faculty members at the school of public health were smokers. He was one of them. “I felt like a hypocrite and an idiot,” he said. But smoking was still the norm, and it was difficult to quit, he said. The 1970s also saw the birth of a movement to protect nonsmokers from cigarette fumes, with no-smoking sections on airplanes, in restaurants and in other places. Those eventually gave way to complete smoking bans. Cigarette machines disappeared, cigarette taxes rose, and restrictions on the sale of cigarettes to minors got tougher. Tobacco companies also came under increasing legal attack. In the biggest case of them all, more than 40 states brought lawsuits demanding compensation for the costs of treating smoking-related illnesses. Big


Health and Fitness – January 28, 2014– Page 11

Tobacco settled in 1998 by agreeing to pay about $200 billion and curtail marketing of cigarettes to youths. In 1998, while the settlement was being completed, tobacco executives appeared before Congress and publicly acknowledged for the first time that their products can cause lung cancer and be addictive. Experts agree the Terry report clearly triggered decades of changes that whittled the smoking rate down. But it was based on data that was already out there. Why, then, did it make such a difference? For one thing, the drumbeat about the dangers of smoking was getting louder in 1964, experts said. But the

way the committee was assembled and the carefully neutral manner in which it reached its conclusion were at least as important, said Dr. Tim McAfee, director of the Office on Smoking and Health at the Centers for Disease Control and Prevention. At the same time, he and others said any celebration of the anniversary must be tempered by the size of the problem that still exists. Each year, an estimated 443,000 people die prematurely from smoking or exposure to secondhand smoke, and 8.6 million live with a serious illness caused by smoking, according to the CDC.

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Page 12 –  Health and Fitness – January 28, 2014

health quiz | c ol d

an d f l u

1. Answer: A.

8. Answers: B.

It’s probably a cold, but it could be the flu. Colds and flu share some symptoms, but you’ll have milder symptoms with a cold. Fever, severe body aches, and intense fatigue are more likely to be symptoms of flu, although not everyone with flu will have a fever.

The No. 1 way to avoid getting sick is to wash your hands frequently with soap and warm water. Or use alcohol-based hand sanitizer if you can’t wash your hands. Also, avoid touching your face with your hands and avoid sick people. The best way to avoid the flu is to get an annual flu vaccine.

9. Answer: A.

2. Answer: B. With the flu, you’re contagious a day before you start to feel sick and up to seven days after that. So it’s possible to spread the flu before you even realize you have it. Children can spread the flu for more than a week.

3. Answer: E. If you have the flu, you should stay home until your fever has been gone for 24 hours without fever medication. If you have a cold, it really depends on how you feel. If your symptoms are bad enough to interfere with your job performance, you’re coughing a lot, or you just feel bad, stay home and rest. Whether you have the cold or flu, remember that you’re contagious. So your co-workers may actually thank you for staying home.

You’ll often feel a cold coming on over a few days, but the flu hits quickly. Severe symptoms develop within three to six hours.

10. Answer: B.

A cold can last anywhere from two days to two weeks, but most last about a week -- although it can seem a lot longer! See a health care professional if you’re sick more than two weeks or if you have a high fever, severe sinus pain, swollen glands, a severe cough, or shortness of breath.

11. Answer: B.

Generally, adults get two to four colds a year. Most children get six to 10 colds a year.

12. Answer: A.

4. Answer: C. If you really, really have to go to work when you’re sick, try to avoid spreading germs to others: Always cough or sneeze into a tissue or the crook of your elbow and wash your hands frequently with soap and warm water.

Smokers are more likely than non-smokers to catch colds. And their symptoms may be worse. Being around secondhand smoke also increases your chances of getting a cold.

13. Answer: A. 5. Answer: B. Flu symptoms are generally worse than cold symptoms. When you have the flu, you may have a headache, chills, fatigue, body aches, high fever, and a dry cough.

If you get a flu vaccine in the fall, before flu season starts, your body has time to build up its immunity before flu season is at its peak. But better late than not at all: Getting a flu vaccine anytime during flu season offers some protection.

14. Answer: B.

6. Answer: B. If you get the flu, you can expect to get better in about a week. However, the flu can lead to more serious illnesses, like pneumonia. You should see a health care professional right away if you’re having trouble breathing, if you’re having chest pain, if you’re dizzy or confused, or if your symptoms go away and then come back and get worse.

7. Answer: C. Winter is flu season, although flu outbreaks can happen anytime between October and April. Over the past 35 years, flu activity has usually peaked in February.

HOW DID

YOU

You cannot catch the flu from the flu shot or the nasal-spray flu vaccine. You may get a headache or low fever that lasts a day as a side effect. Also, there may be soreness and swelling from the shot.

15. Answer: E.

Young children, especially infants; adults over 65; pregnant women; people with weakened immune systems; and people with chronic conditions such as asthma, lung disease, and heart disease are at highest risk for flu complications. And they can be serious, leading to hospitalization or even death. That’s why a flu vaccine is so important for these groups. Caregivers of infants also should get the flu vaccine because it can’t be given to children younger than 6 months.

SCORE?

-5 - You have a lot to learn about colds and flu. Study up and take the quiz again. 0 6-10 - Not bad! You coughed up quite a few correct answers. 11-15 - Congratulations! What you know about colds and flu is nothing to sneeze at.

D


E S N E F E

Self-

D

Prevention – the first weapon of self-defense is your mind Be confident

• Send a message that you’re not vulnerable. Stand up straight and make friendly-eye contact with those around you. • Fake it if you don’t feel it.

Avoid aggressive people

• Cross the street, walk into a store or classroom or approach another person.

Be aware of your surroundings and who’s around

• Know attackers usually choose someone alone and/or vulnerable. • Ask someone you trust to wait with you. • Have your keys ready in your hand. Looking for them can be a dangerous distraction. • If you’re alone and looking at a book, phone or other screen, look up often. • Don’t let yourself be surrounded or backed into corners.

Hold your anger

• Don’t let anger control your response. Stay calm and firm. This elevates your control of the situation and makes it easier to walk away with poise. • Control your volume when you speak. Sometimes raising your voice can escalate a situation. A loud confident voice is better to drive trouble away or bring help.

Bluff

• Don’t react with hysteria or panic, no matter how scared you feel. • Make an effort to show the attacker you’re not afraid of the situation. • Listen to what they say in a calm or concerned manner, then smile and try to diffuse their antagonism or move away. Don’t turn your back.

Be mentally prepared

Health and Fitness – January 28, 2014– Page 13

Would you be able to defend yourself and your loved ones if someone physically attacked you?

This is a question most of us don’t want to consider, but violence is, unfortunately, a fact of life. Thankfully, regardless of strength, size, or previous training, anyone can learn effective self-defense techniques. Action – Prevent, Evade, React, Escape

Be willing to act

• Take a deep breath. Focus your mind on being free. You’ll want to exhale as you move to harden your muscles and give them added strength. • Don’t react with silent submission or hysterical resistance. • If you or someone else’s life is in danger you may need to counter-attack. Learning how to react, how to strike and where to strike may save your life.

Ready stance

• Angle your body. Lower your chin, raise your hands, open, at shoulder or face level and hold them out to establish your personal space.

Keep them from getting a good grip • Swat away hands before they can reach you and move away. • Move the second you feel their touch. • Don’t hesitate.

Keep it simple

• Make the release one movement. When practicing go slow at first and repeat techniques until you feel comfortable with them. • Know more than one release. Have options if the first attempt doesn’t free you. • If at all possible, do not retaliate with violence. The idea is to halt the conflict, not escalate it. • Effective striking techniques require a good teacher and a lot of practice.

Stop the attack

• Once free, your priority is to get away from that person. • If you can’t immediately escape, raise your hands again. • If people are around, shout “Stop” in a commanding tone. • Or try to diffuse them. Say “It’s OK,” calmly and firmly. Then move away from them.

(For a demonstration of self-defense techniques see pages 14-15.)

Misdirect

• Go with it – if they’re pulling you, use their energy to lend your movements momentum. • Push the opposite way you wish to go. When your attacker resists, react with speed and gain your release.

• Know that assault can happen and consider what you should do in different situations. • Talk to a police officer of self-defense professional. • Memorize emergency phone numbers in case your phone is not with you or stolen.

Report it

• An assailant is often counting on there being no consequences for their actions. Report any aggressive behavior or any assault on your person.

Bonnie Emery (left) demonstrates a confident posture that may prevent an attack, while her daughter Alison shows someone who is not confident.


Page 14 –  Health and Fitness – January 28, 2014

Upper-Arm Release An attacker grabs your left arm with their right hand.

Neck Grab Attacker grabs your throat.

• Step forward with your right foot, lifting your left arm forward. Bring your right hand up to protect your face.

• Lower your chin, tighten neck muscles and bring your shoulders up as you move. • Twist shoulders sideways sharply to the left as your grab their hand.

• Turning to face your attacker with your hips and shoulders, bring your left elbow and forearm down on their arm with enough force to break their grip. • Escape and re-establish personal space.

• Remove the hand from your neck. • Use your right forearm to re-establish your space, pushing their arm down and away.

Beginner’s self-defense moves demonstrated by Alison Emery and Michael Cervantes of Sunlight Martial Arts. Moves require consistent practice.

Free women’s self-defense seminar

Feb. 15 at Sunlight Martial Arts. To reserve a space call 527-5425.


Health and Fitness – January 28, 2014– Page 15

Single-Wrist Release Attacker grabs your right wrist with their right hand.

Double-Wrist Release Attacker grabs both wrists.

• Clasp your hands. It is essential to keep your thumbs facing you and your pinkie fingers against your attacker’s thumbs.

• Clasp your hands. It is essential to keep your thumbs facing you and your pinkie fingers against your attacker’s thumbs.

• Bring your hands to 9 o’clock as you step forward with your left foot.

• Bring your hands to 9 o’clock as you step forward with your left foot.

•Keep knees bent, slightly lowering your body. •Bring your hands up to 12 o’clock in front of your face as you turn your shoulders and hips right.

• Hammer your hands downward breaking the grip. Step back with your left foot as you move for more strength, pulling your attacker off balance.

• Keep knees bent, slightly lowering your body. • Bring your hands up to 12 o’clock in front of your face as you turn your shoulders and hips right.

• Hammer your hands downward breaking the grip. Step back with your left foot as you move for more strength, pulling your attacker off balance.


Page 16 –  Health and Fitness – January 28, 2014

C

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Health Series

Red Dress Pink Ribbon Event You are cordially invited to attend an informative luncheon on women’s heart and cancer issues. Come learn how to prevent and recognize different diseases affecting women in our community.

Who: Interested Women of Park County Where: When:

Park County Library – Biblio Bistro Thursday, February 13, 2014 – 11:30 a.m.-1:00 p.m.

Speakers:

Dr. Carletta Collins

Cardiologist — Dr. Andrew Raskow, Oncologist — Dr. Carletta Collins, and Cancer Survivor Dawn Scott

RSVP:

February 10, 2014 by calling Val Walsh-Haines at 578-2702 or Ashley Trudo at 578-2512

Mark your calendars for the 2nd Thursday Know in April, June, August, October and December. the ... Please note locations will change. Signs Community. Support. Connection.

Dr. Andrew Raskow


Health and fitness, january 2014