Crossroads Magazine 2020 Medical Guide

2020 2020 2020 MEDICAL MEDICAL MEDICAL GUIDE GUIDE GUIDE

Magazine Magazine Magazine

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PRODUCT PRODUCT PRODUCT OF OF THE OF THETHE DAILY DAILY DAILY CORINTHIAN CORINTHIAN CORINTHIAN

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Crossroads

What's Inside

Magazine

Some surprising effects of insufficient sleep -- Pages 8, 9

A Daily Corinthian Publication | Medical Guide 2020

A baby’s cry that won’t stop: Six myths about colic -- Pages 10, 11

EDITORIAL

How women can protect their babies from infection during pregnancy -- Pages 14, 15

Publisher Reece Terry

Quitting smoking for good remains a possibility -- Pages 16, 17

Editor Mark Boehler

Some benefits of frozen foods -- Page 20

Contributors Mark Boehler Metro Services

Pitfalls to avoid as people try to lose weight -- Pages 21, 22

ADVERTISING

The role screening should play before starting an exercise regimen - pages 34, 35

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Preventive care involves safebuarding mental health -Page 36

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Principles of first aid everyone should know -- Pages 38, 39

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The relationship between diet and exercise -- Pages 43, 44 Why checkups are so important -- Page 40

Crossroads Magazine is published by the Daily Corinthian, 1607 Harper Road, Corinth, MS. A complimentary 10,000 issues are distributed in the Crossroads area. The contents of Crossroads Magazine are copyrighted and may not be reproduced without consent of the publisher. Crossroads Magazine shall not be held liable for failure to publish an ad or for typographical or publication errors. Publisher reserves the right to reject any advertsing and to alter advertising copy or graphics deemed unacceptable for publications. For additional copies of Crossroads Magazine, contact the Daily Corinthian at 662-287-6111.

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Understanding chronic kidney disease -- Page 42 On the Cover

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Some surprising effects of insufficient sleep Many people wish they could get more sleep. Whether they’re professionals facing the challenges of demanding careers or parents juggling the responsibilities of work and family, many men and women find it difficult to get a full night’s sleep.

A restless night here or there likely is not much to worry about. However, a recent study from the Centers for Disease Control and Prevention found Busy adults often sacrifice sleep to meet the demands of everyday life. But such sacrifices can produce some surprising side effects that may make men and women reconsider their daily sleep routines.

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that more than one-third of adults in the United States were not getting enough sleep on a regular basis. Routinely failing to get a good night’s rest can have a profound effect on a person’s overall well-being, including some surprising side effects.

According to the National Sleep Foundation, insufficient sleep will not make a person sick any more than getting enough sleep will prevent illness. However, the NSF notes that failing to get enough sleep can adversely affect a person’s immune system. That makes people more susceptible to cold or flu. That vulnerability is linked cytokines, a type of

protein made by the body that targets infection and inflammation. Cytokines are produced and released during sleep, so without enough sleep, a person won’t produce or release enough cytokines. That can throw off the immune system response, rendering it less effective when confronting colds and the flu.

The NSF also notes that vaccines might not be as effective if people are not getting enough sleep. That’s because chronic sleep loss, which refers to prolonged periods of inadequate sleep as opposed to random nights in which shuteye proved elusive, reduces the body’s ability to respond

to viruses like the flu. Even people who have been vaccinated against the flu need their immune systems to be operating at full strength to fight the flu. Without adequate sleep, the immune system cannot perform at peak capacity.

A heightened risk for diabetes is another surprising side effect of prolonged periods of insufficient sleep. The online medical resource Healthline. com notes that lack of sleep affects the body’s release of insulin, a hormone responsible for lowering blood sugar levels.

People who do not get enough sleep have high blood sugar levels, which increases their risk for type 2 diabetes.

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A baby’s cry that won’t stop: Children who are too young to communicate through language often relay their needs through crying. A piercing cry is designed to get Mom and Dad’s attention and is an effective way to convey hunger, soiled diapers and/or illness. Many parents have become adept at reading the subtle differences between cries to better understand their children’s needs.

One cry that can often baffle caregivers is the cry that seemingly never stops: colic. Colic is an inconsolable cry that lasts for up to three hours a day, three days a week for longer than three weeks. Parents mag-

e ar e d 9 c i v ed pro 199 M p e A nc Si

6 MYTHS ABOUT COLIC

Understanding colic and learning to disseminate fact from fiction can help parents and their babies get through this potentially difficult time in their lives.

azine states up to 25 percent of all babies between the ages of two weeks and three months develop colic. A colic diagnosis might be given after medical providers rule out a medical reason for the crying.

In their attempts at getting

some peace and quiet, parents may look to the internet to learn more about colic. Unfortunately, many myths prevail about colic, and that can make it even harder to understand this difficult condition.

1. Myth: My baby is in pain.

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Truth: According to Barbara Prudhomme White, Ph.D., an assistant professor of health and human services at the University of New Hampshire, colicky babies experience no greater increase in the levels of the stress hormone cortisol than those without colic. Any grimacing or other faces that appear like pain are probably not.

2. Myth: All babies will grow out of it.

Truth: Although many children outgrow colic by the time they’re six months old, that’s not the case for everyone. If colic is resulting from tight clothing, allergy, intolerance, gas, or some other small discomfort, it will not magically resolve by a certain time.

3. Myth: Manipulative therapies help relieve colic.

Truth: Physical therapies like chiropractic manipulation, acupuncture or massage do not demonstrate consistent positive results for colicky babies, according to American Family Physician.

4. Myth: Dietary changes will not help.

Fact: There is some evidence that breastfeeding mothers who change to low-allergen diets have babies with significantly less colic. Switching to hydrolyzed infant formulas also may help reduce colic episodes. Standard formulas can be restarted between three and six months of age.

5. Myth: Colic can’t be con-

trolled.

Fact: A study by Bradley Thach, M.D., a professor of pediatrics at the Washington University School of Medicine, found that wrapping colicky infants snugly in a blanket (swaddling) may soothe them.

Other doctors suggest the fiveS method. This includes side/ stomach positioning, shushing, swinging, and giving the baby something to suck on.

6. Myth: Medications can help.

Truth: Do not try an over-thecounter product or something like gripe water without consulting with a pediatrician. Some solutions do not have any demonstrated effectiveness and may cause harm.

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How women can protect their babies from infection during pregnancy Pregnancy is a happy time for women and their partners.

While the physical challenges of pregnancy can be difficult, many women overcome such challenges by working with their physicians and reminding themselves that they will soon have a newborn baby to hold and love.

No woman wants to imagine complications during a pregnancy. However, preparing in advance for certain issues, including prenatal infections, can make them easier to confront should they arise.

Group B Strep International, a nonprofit organization that promotes awareness and prevention of Group B Strep disease in babies from before birth through early infancy, notes that adhering to the acronym HYGIENE can be an effective way to prevent infections during pregnancy.

H: Handwashing Helps Routine handwashing is a

Preparing in advance for certain issues, including prenatal infections, can make them easier to confront should they arise.

simple and effective way to reduce the risk of prenatal infection. Wash hands with soap and water for at least 20 seconds after gardening or coming into contact with soil or sand. Once a child is born, wash hands with soap and

water for at least 20 seconds after changing a diaper, feeding a child and/or wiping a young child’s nose or drool.

Y: Yes to prenatal care Prioritizing prenatal care is another effective way to prevent prenatal infection. Women should request that their urine be cultured for bacteria at their first prenatal visit and should see their physicians immediately if any symptoms of vaginitis appear.

Physicians will discuss and may recommend various tests during a pregnancy, and women should not hesitate to ask any questions they have regarding these tests.

G: Good food prepared safely The right foods can nourish growing babies and reduce the risk for prenatal infections.

Heed physicians’ recommendations on foods to avoid during a pregnancy, which will likely include, but is not limited to, unpasteurized milk and cheese

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made from unpasteurized milk.

Make sure all meat and poultry is thoroughly cooked. When handling food, make sure to peel or wash fruits and vegetables and store raw meat separately from other foods.

Thoroughly wash all surfaces, including countertops and cutting boards, after contact with raw meat, poultry, seafood, and unwashed fruits and vegetables.

I: Immunizations Women also can reduce prenatal infection risk by making sure they are current with their immunizations. Ask your physician if you are immune to rubella and chickenpox, each of which can cause stillbirth or serious birth defects. The

vaccinations for these conditions cannot be administered during pregnancy, so if you are not immune, avoid contact with anyone infected with either virus.

E: Evade others’ bodily fluids Steer clear of others’ bodily fluids, including saliva, urine, blood, and semen, which may contain germs that can compromise the health of your baby. Avoid sharing drinks, utensils and toothbrushes with young children, as women are most commonly exposed to certain prenatal infections through the saliva and urine of young children.

N: No to unnecessary invasive procedures Some germs can cross intact

membranes, so avoid unnecessary, frequent or forceful internal exams that can push germs closer to the fetus.

Women are advised to discuss stripping membranes with their physicians early in pregnancy so they can make the most informed decisions possible.

E: Environmental precautions Certain environmental precautions, such as walking in the center of trails to avoid ticks and wearing gloves while gardening, can reduce the risk of prenatal infections. Women also should avoid changing cat litter and make sure there are no areas of standing water, which attracts mosquitoes, around their homes.

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Quitting smoking for good remains a possibility Smoking is a deadly habit.

The Centers for Disease Control and Prevention say that cigarette smoking causes more than 480,000 deaths each year in the United States. Smoking also cause more deaths each year than alcohol use, illegal drug use, human immunodeficiency virus, motor vehicle injuries, and firearm-related incidents combined. Statistics Canada indicates that around 100 Canadians die of smokingrelated illnesses each day.

Despite the knowledge that both cigarette smoking and products such as pipes, cigars, e-cigarettes, and vaping pens

have serious health risks, many people feel powerless to quit.

Quitting smoking can reduce the risk for heart and lung diseases, reduce the chances for low birth weight babies and sudden infant death syndrome and improve one’s life expectancy.

Each time a person resists a tobacco craving, he or she is one step closer to quitting smoking. Around 90 percent of those who try to quit do so without any help from aids, according to WebMD. But going cold turkey may not be the best path to success, as only around 5 to 7 percent of people who try this route main-

tain the momentum. However, research published in 2010 in the Cochrane Database of Systematic Reviews, which compared abrupt quitting to methods designed to gradually quite, found that neither method was necessarily more successful than the other. Individuals who are attempting to quit may need to go through some trial and error before ultimately finding the cessation method that works for them.

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always there.

Changes in behavior and thinking also can be necessary. The Mayo Clinic suggests avoiding triggers that have previously stimulated a desire to smoke. Some common triggers include being at parties or bars, stressful situations, post-meal smoking sessions, or commutes. Changing routines can help break the habit of smoking.

Replacement products, whether they contain nicotine or not, can give the mouth something to do and stave off cravings. Many people find chewing gum, sucking on a straw or munching on carrots helps. A variety of nicotine replacement products also may

help people quit.

Staying busy and distracting the mind can keep a person away from cigarettes. Enrolling in fitness classes, starting a

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People who want to quit smoking can be successful, even if they experience a little trial and error on their way to kicking tobacco for good.

club or engaging in a hobby or craft can divert attention away from smoking — especially if these activities are not part of one’s normal routine.

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Some benefits of frozen foods

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Throughout human history, there have been many ways to preserve food, including pickling, canning and salting. Such efforts became easier with the invention of the refrigerator and freezer, which opened up a whole new way to shop for and stockpile foods.

It’s difficult to imagine life without refrigerators or freezers. For example, frozen foods, which are a mainstay of the modern diet, are only possible thanks to modern refrigeration.

The American Academy of Nutrition and Dietetics says that frozen foods are an affordable way for people to get their daily recommended doses of fruits and vegetables. But the benefits do not stop with fruits and vegetables. Many other nutritious foods can be frozen and incorporated into recipes.

Despite their popularity, frozen foods are sometimes mistaken as being less worthy of consumption than fresh alternatives. Food producers Green Isle Foods indicates that very often frozen foods make nutritious additions to a meal. Here are a few reasons why.

• Frozen produce is often more nutritionally reliable than fresh items, as freezing prevents sensitive nutrients and vitamins from being lost during transportation. In a 2013 study sponsored by the University of Georgia, researchers compared various private-label frozen produce items to fresh equivalents. Nutrient levels were analyzed in samples of the frozen produce and in the fresh equivalents upon being purchased and then again after the fresh produce spent five days in a refrigerator. Day-of-purchase fresh and frozen varieties were nutritionally similar.

But after five days, the fresh produce lost vitamin content, especially vitamins A and C and folate.

• Frozen foods typically contain no preservatives, as freezing itself is a form of preservaPlease see FOODS | 40

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Avoiding some common weight loss pitfalls can help people turn their resolution to drop some weight into a reality.

Pitfalls to avoid as people try to lose weight New Year’s resolutions run the gamut from the simple to the complex. Some people resolve to make small changes that don’t affect their daily lives all that much, while others aim to make significant changes in the hopes of dramatically improving their quality of life.

Resolving to lose weight, which often tops annual lists of the most popular resolutions, falls into the latter category.

A 2018 survey from Cision and Varo Money found that 45 percent of respondents resolved to lose weight or get in shape in 2018. Unfortunately, various studies have found that resolutions often fall by the wayside long before

people achieve their goals.

In fact, a 2015 report from U.S. News indicated that 80 percent of resolutions fail by the second week of February.

Such success rates, or lack thereof, might not be too big a deal for people who make silly resolutions that, successful or not, would not have too big an impact on their lives. But many people resolve to lose weight for serious reasons, such as lowering their risk for disease or improving their quality of life.

In such instances, success can be a matter of life or death.

After resolving to lose weight, people might be derailed by some common pitfalls. Recognizing these pitfalls and learn-

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ing how to avoid them can help people achieve their weight loss goals.

• You’re not specific enough.

Try not to be vague when setting your weight loss goals.

Simply saying “I want to lose weight” likely won’t provide the motivation you need to achieve your goal. Speak with your physician and ask about how much weight you need to lose.

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week period, you likely will have grown accustomed to your new health routine, increasing the likelihood that you will keep it up even after you achieved your goal.

• You try to save up your calories. The experts at Northwestern Medicine® note that many people think skipping a few meals per day will decrease their overall calorie intake. However, such an approach typically leads to overeating when you sit down for a meal or increased snacking throughout the day. In addition, skipping meals slows down your metabolism, adversely affecting how your body ap-

Track the calories you consume each day so you can stay the course in regard to what your physician recommends. proaches burning calories.

• You embrace a fad diet.

Various studies examining an assortment of fad diets have indicated that such diets typically only produce short-term results, if any. Any weight lost

while adhering to a fad diet is typically regained once dieters go off the diet. Instead of adopting a fad diet, work with your physician to devise a healthy, long-term eating plan.

• You eat more than you think. Audra Wilson, RD, a clinical dietitian affiliated with Northwestern Medicine®, notes that people typically underestimate their calorie intake by 30 percent. Chances are, you’re consuming more calories than you think, even while you attempt to lose weight. Track the calories you consume each day so you can stay the course in regard to what your physician recommends.

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24-ORA

Ora brings smiles on the faces of hospital emergency room employees Angie Whitehurst and Brittney Drewery.

Ora

the facility therapy dog

Canine brings smiles

to faces of hospital employees STORY, PHOTOS BY MARK BOEHLER

There is a new member of the professional health care team at Magnolia Regional Health Center and her job is to bring smiles to those she meets.

So far, so good on this new thing called puppy love.

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Meet Magnolia’s new facility therapy canine Ora, a six-month-old Australian Shepherd red tricolor bundle of joy whose current job description is mingle with employees and share a moment of joy despite some painful situations health care providers encounter on a daily basis.

Provided through Mississippi Therapy Canines and supported whole heartedly by the Magnolia Foundation and hospital administration, MRHC Chief People Officer Regenia Brown is now the “chief doggy officer” and has completed her dog handler theory through Pet Partners and had her first

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checkoff at the University Medical Center in Jackson. Regenia and Ora will complete their final therapy animal team evaluation after the canine turns one year old.

“I have wanted to see this at Magnolia for many years,” says Brown, who has been in human resources for 40 years, with 15 of those at the local hospital. “I am grateful administration is supportive. They have been behind me the whole time.”

Ora continues to be a work in progress.

She went through six weeks of basic obedience training, allowing the canine to report to work everyday with her handler and visit employees. More advanced training awaits Ora in late March for another six to eight weeks. Once she becomes a year old and earns her dog diploma — humans call it registered therapy canines — Ora will be able to see patients.

“She will be evaluated at one year old,” noted Brown, a dog lover who has two Boston Terriers at home, six-year-old Annie Rose and ole Beau, a lovable rescue pet.

Annie Rose and Beau have adjusted well to Ora in the Brown abode with just a few arguments over toys and treats.

On this particular afternoon, Ora reports for duty in her handler’s office at the hospital. Dog food and water bowls in a corner and chewable pet toys on the carpeted floor in the human resource department reveal the boss today may be hiding under the couch and not sitting behind the desk.

“For years I have tried to get people to come visit my office,” says Brown, who assists in local animal rescue efforts when not at the hospital. “I tried everything — even candy. Now that’s not an issue with Ora here. Everyone feels she is partially

Six-month-old Ora enjoys a treat on the floor of her handler’s office.

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PA G E 2 7

Regenia Brown and Ora the facility therapy canine enjoy a loving moment in Brown’s office in hospital human resources.

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theirs — that’s what I want.”

Ora is oblivious to the interview and chews on a small teddy bear under the couch where her handler is seated.

Brown pets the pup while she shares the origin of the therapy canine.

Obtained on Oct. 25 at eight weeks old, the puppy’s beautiful red tricolor was the inspiration for her name.

Brown’s grandmother always wanted a red-headed grandchild. “When I saw the (dog’s) red hair, it reminded me of my grandmother,” she says.

Since her grandmother’s name was Ora, a connection was made to the new member of both the Brown family and the extended, much larger Magnolia family.

Tucker has to leave for a conference call. Ora remains unamused by the visitor and falls fast asleep as the handler explains the dog’s mission and purpose.

Before his exit, Tucker notes Ora’s employee I.D. badge is full of puppy teeth marks. “We may have to get a new badge,” he says, smiling.

Ora’s afternoon nap doesn’t last long.

It was time to punch the time clock and make the rounds on a hospital employee visit.

“Employees deal with all kinds of tragedy,” explains Brown, putting Ora on her pink leash to match her pink facility dog vest. “They can have very stressful days.

They walk from one room involving death and then must walk into another room with a smile on their face. There is no time to decompress. It takes its toll.”

Ora provides comfort in difficult times, she says.

“It takes some of the stress away to be able to pet the puppy,” notes Brown, as she marks Ora’s daily log to keep a record of the canine visits.

Handler and therapy canine walk down

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a corridor for the long walk to the emergency room.

Ora is high stepping, ready for an adventure into to the great medical indoors where other dogs are not allowed.

“Our employees are good people,” says the handler. “If this puppy can put a smile on their face, it has been well worth my time.”

The smiles do come. And reactions. And petting.

“Hey there!” expresses an employee in blue scrubs.

“She is so cute. Sweet!”

Upon arrival at the nurse’s station in the emergency room area, it’s rock star status for Ora. There are hugs, kisses and

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embraces. Ora takes it all in.

She doesn’t meet a stranger.

It’s as if she already understands her role.

“She’s a quick learner,” says Brown.

EMR Specialist Brittney Drewery is one of the many getting their Ora love.

“She just brightens your day,” says Drewery, smiling widely. “She is adorable.”

After the love session, employees get back to their tasks of serving others and saving lives.

Ora brought plenty of smiles, if only for a moment.

As Ora continues to swell the hearts of employees, Brown hopes patients will

CROSSROADS MAGAZINE

Getting some Ora love in the hospital emergency room include employees (from left) Kelsie Follin, RN; Hana Wallace, RN; Brandie Counce, RN; Angie Whitehurst, FNP; Brittney Drewery, Scribe; and Tracey Barron, RN.

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Ora and handler Regenia Brown roam a hospital cooridor in search of some loving employee interaction.

“sheEventually will see eventually be able to do the same.

“That’s the goal,” adds Brown. “Eventually she will see patients. Facility therapy dogs are seeing a lot of success.

Their purpose is to brighten everyone’s day.”

Ora returns to her handler’s office.

She lays in the floor, chewing on her water bowl. Or anything else in which she can sink her teeth.

And now, her hospital I.D. tag has been chewed into submission.

Brown smiles.

Ora has a way of doing that to people.

Afterall, it’s part of her job description.

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patients.

Facility therapy dogs are seeing a lot of success.

Their purpose is to brighten everyone’s day.

CROSSROADS MAGAZINE

”

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Screening necessary before starting an exercise regimen Exercise plays a significant role in disease prevention. According to the Centers for Disease Control and Prevention’s National Center for Chronic Disease Prevention and Health Promotion, physical activity helps to reduce individuals’ risk of chronic conditions, including type 2 diabetes, heart disease, various types of cancer, and dementia.

As vital as exercise is to a healthy lifestyle, many people simply are not getting enough of it. A 2018 report from the National Center for Health Statistics found that only about 23 percent of American adults between the ages of 18 and 64

are meeting the benchmarks for physical activity guidelines set forth by the U.S. Department of Health and Human Services.

And that problem is not unique to the United States. A recent study from Statistics Canada found that only about 17 percent of adults in Canada were meeting the minimum guidelines for weekly physical activity established by the Canadian Society for Exercise Physiology.

Such figures illustrate the emphasis that many adults must place on getting more physical activity. But returning to physical activity after a long layoff or becoming physically active for the first time are not

CATERING ALL TYPES OF SPECIAL EVENTS

as simple as lacing up a pair of running shoes and hitting the road. In fact, the American College of Sports Medicine notes the importance of preparticipation health screening for adults about to engage in physical activity after a period of inactivity.

What is a preparticipation health screening?

A preparticipation health screening is an examination conducted by a physician that looks for particular issues that may interfere with one’s ability to exercise. Doctors will likely ask patients about their medical histories and their family histories as well, as each of these factors can be used to

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determine whether a person is ready for physical activity or any restrictions need to be put in place to protect them.

What happens after a preparticipation health screening?

Once a physician conducts a health screening, he or she will conclude if an individual can exercise and how much he or she can exercise. Adults who are cleared to exercise but have never been physically active or have gone years without exercising will likely be advised to take it slowly at first.

Doctors may provide specific exercise recommendations or refer patients to a sports medicine professional who can help them devise an appropriate workout regimen.

Doctors also may recommend followup appointments to track patients’ progress.

Such appointments can be invaluable, as they can help people whose overall health has improved after limited exercise ramp up the intensity of their workouts, which can help them continue on the course to a healthier life.

However, it’s important that people consult their physicians before increasing the intensity of their workouts.

A second screening might even be worthwhile, helping people and their physicians alter workout regimens that reflect their improved overall health. www.mycrossroadsmagazine.com

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Preventive care involves safeguarding mental health Preventive care is often looked at through the needs people need to do to protect their physical well-being. For example, a healthy diet and routine exercise, while beneficial to mental health, are often viewed as lifestyle choices that can make people feel better physically. But taking steps to protect one’s mental health also is vital to a long, productive life.

The U.S. Department of Health and Human Services notes that positive mental health and mental wellness can have a profoundly positive impact on a person’s life. Positive mental health can help people realize their full potential, cope with the stresses of life and make

meaningful contributions to their communities.

What can I do to protect my mental health?

Learning to recognize the early warning signs of mental health problems can help prevent such problems from escalating and compel people to seek help. The DHHS advises anyone feeling these signs or recognizing these signs in others to seek help for themselves or their loved ones: • Eating or sleeping too much or too little • Pulling away from people and usual activities • Having low or no energy • Feeling numb or as if nothing matters • Unexplained aches and pains

• Feeling helpless or hopeless • Smoking, drinking, or using drugs more than usual • Feeling unusually confused, forgetful, on edge, angry, upset, worried, or scared • Yelling or fighting with family and friends • Severe mood swings that cause problems in relationships • Persistent thoughts and memories you can’t get out of your head • Hearing voices or believing things that are not true • Thinking of harming yourself or others • An inability to perform daily tasks, such as taking care of your children or getting to work or school

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For more information about our facility or to tour our facility, please contact Tina Stevens, Administrator or Diane Borden, Admission Coordinator at 662-423-9112.

The Staff at Tishomingo Manor would like to say THANK YOU to the families for placing their trust and confidence in us.

230 Kaki St. • Iuka, Ms. • 662-423-9112 PA G E 3 6

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Principles of first aid everyone should know Emergencies can strike at any time. When such situations arise, emergency care often must be administered to someone who is sick or injured, and that care can mean the difference between life and death.

Being prepared for emergencies means understanding basic first aid procedures that can help a person navigate a crisis — or at least stabilize the situation until paramedics arrive. The following are some

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first aid principles that individuals should know and practice, courtesy of the American Heart Association, American Red Cross and CPR Certified Indigo Medical Training.

BLEEDING Bleeding can almost always be controlled until more help is available. Severe bleeding can lead to shock and death, so bleeding needs to be addressed immediately. Cloth should be used to cover the wound, and direct pressure should be applied to stop the blood flow. Do not remove the cloth; add more layers as needed. Tourniquets may do more damage to a limb than good, so they are generally

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no longer recommended. Nosebleeds can be treated by pinching the nostrils for a few minutes until the bleeding stops. Wounds to the head and mouth tend to bleed a lot even if they are superficial. So keep a level head when addressing these areas.

CPR Cardiopulmonary resuscitation is one of the most important medical procedures to know. If the heart is no longer pumping blood, a person can die quickly.

Immediately start chest compressions hard and fast in the center of the chest, allowing recoil between compressions. Many buildings also have automated external defibrillator devices that can help save lives. If you’re not trained in CPR, then provide hands-only CPR, says the Mayo Clinic. That means uninterrupted chest compressions of 100 to 120 a minute (the beat of “Stayin’ Alive” by The Bee Gees) until paramedics arrive. People who are trained also may perform rescue breathing. The Red Cross and other medical groups offer first aid and CPR certification classes that train people on how to perform CPR and use an AED. FAINTING Someone suffering from shock or fainting needs blood to get back to his or her brain. Victims should lie on their backs with their feet elevated.

CHOKING The Heimlich maneuver can be performed when someone is choking. Contrary to popular belief, people who are choking do not typically make any sounds.

Stand behind the victim and wrap your arms around him. Place a www.mycrossroadsmagazine.com

fist between the person’s rib cage and belly button, and place your other hand over the fist. Deliver a quick thrust upward, and keep doing this until the foreign object is dislodged.

Choking in children is handled differently depending on the child’s age. Parents can get training in child maneuvers.

SPRAINS AND FRACTURES Sprains and fractures occur readily, especially among active adults and children.

Immobilize the limb, apply a cold pack, elevate it, and offer anti-inflammatory drugs for discomfort and swelling. A doctor should be seen for further diagnosis and treatment.

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tion.

• Frozen foods enable people to choose from a variety of items even when they would normally be out of season.

• Frozen foods may help reduce food waste, as individually packaged items help people use only what they need.

• Frozen seafood is often less expensive than fresh fish because the extended shelf life offers year-round price stability and product availability.

It is important to be picky when buying frozen foods. According to nutrition experts at Tufts University, convenience meals are not always created equal. It is essential to read labels to ensure that healthy

Individuals can customize many frozen foods to their needs and can rest assured that the meals they are creating are nutritionally diverse and wholesome.

ingredients are included and to pay attention to portion sizes to keep fat and calories in check.

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may help you understand why you are experiencing problems like: • Hearing sounds, but not being able to distinguish the words • Difficulty hearing in noisy situations • Frequently asking people to repeat themselves • Problems hearing comfortably on the telephone • Family & friends asking you to turn the TV down or telling you not to speak so loudly

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The relationship between eating and exercise Diet and exercise are each vital components of a healthy lifestyle. While these components tend to be looked at separately, diet and exercise are actually interconnected.

According to the American College of Sports Medicine, adequate food and fluid should be consumed before, during and after exercise.

Following that advice can help men and women maintain their blood glucose concentration during exercise, which allows them to maximize their performance and improves their recovery time.

Some people understandably may feel that eating before exercising seems counterintuitive, as food may contribute to feelings of sluggishness that would make it hard to maximize a

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The most effective way to exercise involves healthy foods, which can improve performance and lead to quicker post-workout recovery.

workout. But what people eat, and drink, prior to working out is important, as the right foods can make a positive impact while the wrong foods can have the opposite effect.

The American Heart Association and the ACSM recommend hydrating with water prior to working out. The ACSM recommends drinking between two and three cups of water two to three hours before exercising.

Adults accustomed to working out in the early morning can try to wake up earlier so they can give their bodies time to hydrate before they begin exercising. It’s also important to continue hydrating during a workout, as the ACSM recommends drinking between 1⁄2 and one cup of water every 15 PA G E 4 4

to 20 minutes during a workout (amounts can be adjusted based on variables such as the weather and individuals’ body sizes). After a workout, the ACSM recommends drinking two to three cups of water for every pound lost during the exercise session.

Food also plays a vital role in maximizing a workout and improving recovery time. The AHA recommends fueling up on healthy carbohydrates, such as whole-grain cereals, whole-wheat toast or low-fat or fat-free yogurt, two hours before exercising. Doing so might pose a problem for early morning exercise enthusiasts, and in such instances the AHA advises eating a piece of fruit such as an apple or banana CROSSROADS MAGAZINE

five to 10 minutes before beginning a workout. Avoid saturated fats and a lot of healthy protein prior to working out, as it takes longer for these fuels to digest in the stomach. Until foods are digested, muscles may not get all of the oxygen and energy-delivering blood they need during a workout, so it’s best to stick with foods that the body can digest more quickly.

The Mayo Clinic notes that it’s also important to make food a part of your post-workout routine. Eating a post-workout meal that contains both carbohydrates and protein can aid muscle recovery and replace glycogen stores that help increase energy levels after working out. www.mycrossroadsmagazine.com

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