August 2016 Health and Wellness

August 2016 | A Special Supplement to media solutions

Mind and Body The benefits of including yoga in your exercise routine

Mending Your Mood

Strategies to get back in a good mood

Staying on the Field

How to prevent injury when exercising

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August 18, 2016 • theintelligencer.com

2 Exploring holistic nursing 2 Did you know – panic attacks 6 Did you know – diabetes 6 How to maintain healthy kidneys 10 Recognize and prevent repetitive stress injuries 13 Hearing loss and cardiovascular disorders 14 Strategies to get back in a good mood 15 Exercising after injury

Did you know?

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ccording to the National Institute of Mental Health, panic disorder is a type of anxiety disorder characterized by recurrent, unexpected panic attacks. Panic attacks occur suddenly and are periods of intense fear that may include palpitations, pounding heartbeat and/or accelerated heart rate. People in the midst of a panic attack may also experience shortness of breath or feel as though they are choking or being smothered. Feelings of impending doom may also occur during a panic attack. Anxiety disorders, including panic disorders, may be caused by the interaction of certain genetic and environmental factors. These factors include behavioral inhibition in childhood, exposure to stressful life events in childhood and adulthood, anxiety disorders in close biological relatives and a parental history of mental disorders. Anxiety disorders are generally treated with psychotherapy or medication, or a combination of both.

Exploring holistic nursing

A Supplement of

117 N. Second Street, Edwardsville 618.656.4700 PUBLISHER Denise Vonder Haar, Ext. 14 dvonderhaar@hearstnp.com EDITOR Bill Tucker, Ext. 47 btucker@edwpub.net ADVERTISING DIRECTOR Amy Schaake, Ext. 35 aschaake@edwpub.net AD DESIGN MANAGER Jennifer Potts, Ext. 32 jpotts@edwpub.net

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urses wear many hats. In addition to tending to patients and helping families of patients, nurses incorporate the latest technologies into patients’ treatment. Some even work outside of hospitals and doctor’s offices to train the next generation of nurses.

Nursing has also branched out to include holistic nursing, which employs alternative medicine to care for patients. Alternative medicine is sometimes combined with traditional western medicine, requiring holistic nurses, who are sometimes referred to as “complementary health nurses,” understand both holistic and traditional nursing methods.

According to the Campaign for Nursing’s Future, sponsored by Johnson & Johnson, holistic nursing is rooted in the idea that nurses cannot treat a patient’s physical health without addressing the whole person. In addition to addressing their patients’ physical problems, holistic nurses will also try to address their patients’ mental, spiritual and emotional well-being.

Holistic nursing is a growing field, and it’s entirely possible that the role of holistic nurses will expand in the years to come. Some of the things today’s holistic nurses do include:

• acupuncture • assisting patients with managing stress • aromatherapy • massage • hypnosis, hydrotherapy and balneotherapy • Chinese and Eastern healing practices • wellness coaching According to the American Holistic Nurses Association, holistic nursing is not intended to negate the validity of conventional medical therapies, such as traditional nursing. Holistic nursing serves to complement, broaden and enrich the scope of nursing practices while aiming to help patients access their greatest healing potential.

The AHNA notes that holistic nurses must be registered and/or licensed.

Such nurses may be found working at hospitals, universities and private practices.

Men and women interested in pursuing a career in nursing can learn more about holistic nursing at www.ahna.org.

Theintelligencer.com • August 18, 2016

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August 18, 2016 • theintelligencer.com

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Theintelligencer.com • August 18, 2016

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August 18, 2016 • theintelligencer.com

Did you know?

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ccording to the American Diabetes Association, as men and women age their risk for type 2 diabetes increases.

Diabetes develops when the amount of sugar in a person’s blood is too high.

When a person has type 2 diabetes, his or her body does not respond to insulin, a hormone that regulates the amount of glucose, a type of sugar, in the blood. Aging makes the body less accepting of sugars, thereby making aging men and women more susceptible to type 2 diabetes. But just because aging is an uncontrollable risk factor for type 2 diabetes does not mean men and women over 50 cannot take steps to reduce their risk. The ADA advises that routine exercise and a healthy diet that is low in saturated and trans fat and moderate in salt and sugar can help men and women stay healthy and lower their risk for type 2 diabetes. A healthy meal plan should include lean protein, non-starchy vegetables, whole grains, healthy fats and fruit. In addition, men and women young and old who want to decrease their risk for type 2 diabetes should avoid sugar-sweetened beverages such as soda, sports drinks, sweet tea, and fruit punch.

How to maintain healthy kidneys

Maintaining a healthy blood pressure is one way for men and women to promote long-term kidney health.

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ew people devote much thought to their kidneys unless their doctor advises them they are having kidney troubles. But kidneys perform essential functions in the human body, filtering water and waste out of blood and urine while also helping to control blood pressure. When operating correctly, kidneys can go a long way toward ensuring a healthy life. But when kidneys are compromised, the results can be very harmful to human health.

Kidney disease is no small cause for concern, as the National Institute of Diabetes and Digestive and Kidney Diseases notes that more than 20 million Americans may have kidney disease, with millions more being at risk. Kidney disease may be even more problematic in Canada, where the Kidney Foundation of Canada reports that one in 10 Canadians has kidney disease.

Though family history is one risk factor for kidney disease, it’s not just genetics that put people at risk. People with diabetes, high blood pressure and/or cardiovascular disease are also at risk

of developing kidney disease, which develops gradually and does not often produce physical symptoms until it has reached an advanced stage. Because people may not detect symptoms of kidney disease until it reaches an advanced stage, the NIDDK recommends people schedule routine blood tests to check their glomerular filtration rate, or GFR, which checks to see how well kidneys are filtering.

The NIDDK also notes the importance of routine urine tests, which check for protein in urine. The presence of the protein albumin in urine indicates kidney damage.

In addition to routine screenings, people can take the following steps to maintain healthy kidneys so they can live long, healthy and active lives.

Maintain a healthy blood pressure.

A healthy blood pressure can delay or prevent the onset of kidney disease.

The American Heart Association advises that a normal healthy blood pressure is a systolic number (the top number) less than 120 and a diastolic number (the bottom number) less than 80. The systolic number measures

Theintelligencer.com • August 18, 2016 the pressure in the arteries when the heart beats, while the diastolic number measures the pressure in the arteries between heartbeats. Have your blood pressure measured by your physician on each visit (and no less than once per year), and speak with him or her about ways to lower your blood pressure if it is high or if your blood pressure falls in the prehypertension range (120-139 over 80-89), which means you are at risk of developing high blood pressure.

Reduce sodium consumption. One simple way to protect your kidneys is to consume less than 2,300 milligrams of sodium each day. Though sodium serves some essential functions in the body, helping it to regulate blood pressure among other things, people with kidney disease cannot eliminate excess sodium and fluid from their bodies. The resulting buildup in the tissues and bloodstream can contribute to high blood pressure.

Limit alcohol intake. The NIDDK advises that limiting alcohol intake can help to keep kidneys healthy and operating at full strength. Alcohol impacts the body in various ways, and

kidneys are not immune to the effects of alcohol. Alcohol can cause changes in the kidneys that compromise their ability to filter blood. Alcohol also can affect the ability of kidneys to maintain the right amount of water in the body.

That’s because alcohol consumed in excess dehydrates the body, making it harder for cells and organs, including the kidneys, to function normally. Speak with your physician about your alcohol consumption and what is considered healthy for someone in your situation.

Consume a kidney-friendly diet. The right diet also can help people maintain healthy kidneys. A diet that includes kidney-friendly foods can prevent the buildup of waste in the kidneys while also helping people maintain healthy blood pressures. The National Kidney Foundation notes that foods such as apples, blueberries, fish high in omega3 fatty acids, and kale are just a few kidney-friendly foods.

Healthy kidneys can contribute to long, healthy lives. Learn more about the kidneys at www.kidney.org.

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August 18, 2016 • theintelligencer.com

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August 18, 2016 • theintelligencer.com

Recognize and prevent repetitive stress injuries

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epetitive stress injuries, or RSIs, can impact muscles, ligaments, tendons, and nerves. Though The Mayo Clinic estimates that three million people in the United States are affected by such injuries, some may not fully understand just how they reached a point where they are suffering from an RSI. RSIs are a condition that occurs when too much stress is placed on one part of the body, typically a joint, over and over

again, resulting in inflammation and potential tissue damage.

RSIs typically happen when a person repeats the same movements again and again. It comes as no surprise then that RSIs are commonly experienced by athletes and office workers.

The elderly are most affected by RSIs, but these types of injuries are also known to occur in younger adults and children. These injuries tend to develop over time and tend go unnoticed in their early stages.

Prevention is the best defense against RSIs. Start by using proper equipment at all times to help keep the body pro-

tected and in neutral positions. Such equipment may include support devices for wrists or knees, and shoes that fit well and provide ample support.

Athletes should make sure their gear is properly sized to their bodies. Using the wrong size tennis racket, for example, may contribute to elbow strain when serving and hitting.

Proper nutrition also is key. Consuming the right foods is essential to developing and maintaining strong muscles, which help support joints in the body.

Speak with a doctor or nutritionist if you suspect your diet has room for improvement.

RSIs can be troublesome for office workers. Maintaining neutral body positioning is the best defense against pain and injury, according to the pain prevention resource Tifaq.com. Tifaq.com suggests following these procedures in addition to stretching and exercising at the office: • Keep your head level, forward facing

and in line with your torso.

• Feet should be flat on the floor or on a footrest.

• Shoulders can be relaxed and arms hanging normally at your sides. Your elbows should be at about 90-degree angles.

• Support your back with a lumbar support or a small pillow.

• Sit vertically or lean back slightly while at your desk.

• Keep frequently used items close by so you do not need to stretch.

• Position your monitor so it is directly in front of you and at eye level.

• Take frequent breaks to stretch or take a walk around the office.

Examples of RSIs include carpal tunnel syndrome, rotator cuff injuries, tendinitis, and trigger finger. Always consult with a doctor if pain from routine activities is persistent. Individuals may benefit from working with a physical therapist to learn strategies to avoid RSI activities.

Theintelligencer.com • August 18, 2016

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Theintelligencer.com • August 18, 2016

Hearing loss and cardiovascular disorders “Cardiovascular disease robs the life of about one American every minute, and heart disease is the # 1 killer of women,” says Sergei Kochkin, PhD, Better Hearing Institute’s (BHI) Executive Director. Yet, an alarming number of Americans don’t understand how serious the threats of heart disease is to them personally, or how closely interrelated it is with other health conditions, such as hearing health.

ease. Contributing and controllable risk factors include smoking, high blood pressure, high cholesterol, overweight/obesity, physical inactivity, and diabetes. The NHLBI says the main warning signs for women and men are- chest discomfort, discomfort in other areas of the upper body (arms, back, neck or jaw), shortness of breath and other signs may include nausea, light headedness or breaking out in a cold sweat.

The inner ear is sensitive to blood flow. Numerous studies have shown that a healthy cardiovascular system-a person’s heart, arteries and veins-has a positive effect on hearing. Conversely, abnormalities in the cardiovascular system or trauma to the blood vessels of the inner ear could be noted earlier than in other less sensitive parts of the body. Significant correlations were found between low-frequency hearing loss and the presence of myocardial infarction, coronary artery disease, stroke, and peripheral vascular disease (Frieland, 2009). Thus, it has been suggested that low-frequency hearing loss may be an early sign and a potential marker for predicting the presence or potential development of cardiovascular disease or stroke.

Numerous studies have linked untreated hearing loss to a wide range of physical and emotional conditions, including impaired memory and ability to learn new tasks, reduced alertness, increased risk of tripping and falling, negativism, irritability, anger, fatigue, depression, tension and diminished psychological and emotional health. Patients with heart disease and other health conditions such as diabetes should not have to contend with the additional toll that unaddressed hearing loss takes on their quality of life.

One other study published in the American Journal of Audiology (2010) by Hull and Kerschen reviewed research that has been conducted over the past 60 plus years and found the negative influence of impaired cardiovascular health on both the peripheral and central auditory system. Healthy cardiovascular system was positively correlated with overall good health and healthy normal hearing. Furthermore, the study indicated that the prevalence of suffering from various degrees of hearing loss is 54 percent greater among those who have a history of heart disease than in the general population.

Individuals who exercised at least once a week saw a 32 percent reduction in the risk of suffering from hearing loss, when compared to sedentary subjects.

According to the National Heart, Lung, and Blood Institute (NHLBI), family history of early heart disease and age are two key risk factors for heart dis-

Thus, it is reasonable to suggest that physicians inform patients to get their hearing tested annually as a routine part of overall medical care and to encourage patients to early hearing treatment plan when recommended such as hearing instrument amplification, counseling and aural rehabilitation.

Detecting hearing loss early will allow patients to take care of proper steps to improved their quality of life and help them enjoy more years ahead.

Dr. T.K. Parthasarathy, Ph.D., FAAA, former Professor of Audiology at SIUE with 30 years of experience in helping patients with hearing loss. He is an ASHA Certified Clinical Audiologist with 3 offices at the Better Hearing Clinic (www.betterhearingclinic.com) in Alton Memorial Hospital (618-433-7961), Edwardsville, and Glen Carbon (1-866-6965958). As a part of the HEARING WELLNESS PROGRAM in the community, all patients 50 years and older are eligible for a complimentary FREE HEARING CONSULTATION.

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August 18, 2016 • theintelligencer.com

Strategies to get back in a good mood Exercise can alleviate anxiety and stress, two common culprits behind bad moods.

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dults know that life has its ups and downs. While it’s important not to get too down when things don’t go as planned, no one is immune to bad moods. But just because bad moods are a fact of life, that does not mean they cannot be combatted.

While bad moods are nothing to get too worried about, if such moods overstay their welcome, speak with a physician. According to the World Health Organization, depression is one of the most common mental disorders in the world, affecting an estimated 350 million people across the globe.

There are various types of depression, and no two people are affected in the same way. That’s an important distinction, as those who know someone with a history of depression may not recognize signs of depression in themselves if those symptoms don’t mimic the signs they’re familiar with.

But bad moods are not always indicative of depression. In those instances when a bad mood is simply a bad mood, you can try a handful of strategies to get back in a good mood.

Exercise. Numerous studies have shown that exercises enhances mood.

Anxiety about a life event or stress at work are two common contribu-

tors to bad moods. According to the Anxiety and Depression Association of America, studies have shown that exercise can elevate mood and do so quickly, with some researchers suggesting that a 10-minute walk can be just as effective at relieving anxiety as a 45-minute workout. Studies have also shown that exercise can help combat stress by reducing fatigue, improving alertness and concentration and enhancing overall cognitive function.

Ignore alcohol or limit your consumption. Many people feel an alcoholic beverage relaxes them, and feeling relaxed can help improve mood.

That initial feeling of relaxation is the result of alcohol affecting the chemical balance of the brain by depressing the part of the brain that governs inhibition. That’s why alcohol is categorized as a depressant. While that initial drink may feel like you’re on the way to a better mood, as alcohol begins circulating in the body, your stress levels may actually increase and your bad mood may even intensify. If you find yourself in a bad mood, resist turning to alcohol to improve mood, and limit your alcohol intake to a single drink during those times when you’re in a bad mood.

Volunteer to help others. While more research is necessary before a definitive connection between volunteering and improved mental health can be established, researchers in England analyzed data from 40 published papers and found a link between volunteering and lower levels of depression.

The review also found that volunteers reported increased life satisfaction and enhanced well-being.

Periodic bad moods are a part of life, but there are ways to limit their lifespan and get back to feeling good as quickly as possible.

Theintelligencer.com • August 18, 2016

Exercising after injury

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njuries can be an unfortunate consequence of living an active lifestyle.

Though injuries are not inevitable, few adults who exercise every day

should expect to avoid injury entirely.

Allowing an injury to heal can be difficult, especially for exercise enthusiasts whose workouts are a substantial part of their daily routines. But allowing the healing process to run its course can strengthen the body and reduce the risk of future injuries.

As their bodies heal, adults may be tempted to rev up their workout routines. But it’s important that men and women take a cautious approach to exercising after injury.

Speak with your physician before lifting a finger. Whether your injury required surgery or not, it’s important to speak with your physician before performing any activities that were restricted while you were injured. Book an appointment with your doctor so he or she can examine you to confirm you’re ready for physical activity. If your physician clears you, ask for him or her to be as specific as possible, telling you what you can and cannot do at this stage and how you should adjust your

routine as your body once again grows acclimated to physical activity.

Modify your routine. It’s unreasonable to expect your body to dive back into vigorous physical activity after an injury. Modify your routine, ideally under the supervision of a physician and/or physical trainer, as your body recovers. This might mean lifting far less weight than you’re accustomed to or lowering the resistance on the treadmill or elliptical machine. Depending on how long you were sidelined, your recovery may be frustrating and you may find yourself taking a gradual approach that’s marked by incremental and seemingly minor successes. But a modified post-injury workout routine can promote healing, prevent further injury and get you back to working out at full strength that much quicker.

Continue physical therapy. If physical therapy was prescribed as a result of your injury, don’t stop going just because your physician has given you

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the green light to return to physical activity. When your physician clears you for physical activity, ask him or her about physical therapy and if it’s still necessary. Your therapist may provide your doctor with a progress report on your condition, and the doctor can use that report to determine if you still need therapy.

But keep in mind that physical therapy can aid your recovery, even after you return to physical activity.

Abandoning therapy too early may lead to you reinjuring yourself, which will only extend the time you spend on the sidelines.

Listen to your body. Listen to your body in addition to your physician and/ or physical therapist. Your body will likely let you know through an ache or a pain if you need to take things a little easier during your post-injury workouts.

No matter how hard you want to get back to your old routine, don’t ignore

the signals your body is sending you.

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August 18, 2016 • theintelligencer.com