Health & Wellness 2017

2017

Health& WELLNESS Working Out Simple ways to avoid injuries

Short-term Rehabilitation A closer look

A SPECIAL SUPPLEMENT TO

View this section online at

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HEALTH & WELLNESS

Thursday, April 13, 2017

Parks & Recreation

the benefits are endless!

By Mary Jo Knutston Owatonna Parks & Recreation Owatonna Parks and Recreation offers many opportunities to boost your overall health. Whether it is at Brooktree Golf Course, the West Hills Tennis & Fitness Center, a park, a trail, or even SeniorPlace, opportunities abound!

Even a couch potato can find an activity they enjoy that benefits their personal wellness. If you are looking for physical movement, parks and recreation has it. If you are looking for mental stimulation, parks and recreation has it! If you are looking for peace, quiet & relaxation, parks and recreation has it!

Many times people hear health and wellness and they think of tangible, physical characteristics. Parks and Recreation agencies nationwide focus on active participation that can improve your physical, social, spiritual, emotional, and mental well-being too. We have the facts to prove it!

…at Brooktree Golf Course, whether you choose to walk or ride in a cart, golf is great exercise! Golfers walking 18 holes average five miles and can burn up to 2,000 calories in just one round. Even in a cart, you can burn over 500 calories. Physical activity in general can help older Americans maintain their independence longer by reaping the benefits of exercise, including lowering blood pressure. …the social aspect of playing golf, tennis or engaging in any recreational activity is just as important to your overall health and wellness. Spending time on the course, court or trail with family and friends is a proven way to decrease stress. …getting outside at one of our parks or taking a walk on a trail not only burns calories during activities, but also your spirits can get a lift by boosting your vitamin D production and lowering stress. …a thirty to sixty minute walk on a trail appreciating nature, watching birds and wildlife, just three to five times each week

proves to reduce anger, tension and symptoms of depression, a leading cause of mental illness. 19 million adults suffer from depression each year and studies show the effects of exercise are actually longer lasting than those of antidepressants. …a simple trail walk makes you feel healthier, more revitalized, engaged and energized! …access to parks, trails and recreational activities are crucial to healthy youth development. Access to these opportunities are strongly linked to reductions in crime, reduced juvenile delinquency and lower probability to use drugs. …the average American boy or girl spends as few as 30 minutes in unstructured outdoor play each day, and more than seven hours each day in front of an electronic screen. Weighing the options, literally, children are 14% more likely to be overweight or obese when access to parks and green space is limited. …recreational activities of any sort, ranging from free play to structured athletics, refines children’s social, decision-making and problem-solving skills as well as boost their self-esteem and create strong relationships with peers and adult mentors.

See PARKS & RECREATION 7

Open Daily April - October (weather permitting)

Brooktree is an 18-hole championship course covering 6684 yards. Memberships, punch cards and senior specials available!

Under New Ownership!

507-444-4290

507-444-4321

1369 Cherry St. Owatonna 507-444-2467

Thursday, April 13, 2017

HEALTH & WELLNESS

PAGE 3

Set Your Sights

By Dr. Beth Gilthvedt Horizon Eye Care When you’re concerned about your vision or your eyes, where do you go for help?

Your first choice should be your local family optometrist.

Doctors of optometry (ODs) are primary health care professionals whose education focuses on examining, diagnosing, treating and managing disorders and diseases that affect the eyes and/ or vision. They also may identify and help monitor systemic conditions that can affect the eyes and vision such as high blood pressure, high cholesterol, diabetes, arthritis, lupus and other diseases and disorders.

Doctors of optometry are the nation’s largest eye care profession, serving patients in over 6,500 communities across the country. As primary eye care providers, doctors of optometry are an integral part of your health care team and earn their doctoral degrees just as dentists, podiatrists and other doctors do.

Doctors of optometry in Minnesota are licensed to diagnose and treat eye infections and allergies as well as glaucoma and other eye conditions.

They diagnose and provide counseling regarding macular degeneration and cataracts. They can help you decide if laser vision correction or vision therapy is right for you. Optometrists also prescribe contact lenses and glasses to enhance your vision for everything you do at work, at school or at play. Your eyes work hard every day.

Your optometrist can help you see better and help you protect your eye health so you can see well for your lifetime.

on professional eye care In addition to being the experts on eye and vision diseases and disorders, doctors of optometry have the education and training to diagnose the ocular signs and symptoms of diseases and medications that affect your entire body. They also are qualified to evaluate their patients for surgery, when appropriate, and may manage their patients’ pre- and post-operative care..

After 4 years education at a university or college, optometrists spend an additional 4 years in studies that concentrate specifically on the structure, function and disorders of the eye and vision to earn a doctoral degree.

Some optometrists participate in residency programs after earning a doctorate. This experience offers doctors of optometry training in subspecialties such as pediatric optometry, low vision care, vision therapy or geriatric eye health care.

In addition to their formal, doctoral-level training, all optometrists participate in ongoing education courses to stay current on the latest technologies and standards of care. Continuing education courses focus on new products, technological advances, including surgical techniques, prescription and nonprescription medications and other medical and vision treatments related to eye diseases and disorders.

Because optometrists are trained to recognize critical health issues, having an eye exam can save your life as well as your vision. Here are some examples from our practice: A young man thought he just needed new eyeglasses because he had developed

Health and Wellness 2017

A special project of the Owatonna People’s Press 135 W. Pearl Street, Owatonna, MN 55060 Publisher: Tom Murray Advertising Director: Ginny Bergerson Media Sales Consultants: Per Kvalsten, Becky Melchert, Erin Rossow, Kyle Shaw, Autumn VanRavenhorst Ad Design: Nikkie Gilmore, Jenine Kubista, Kelly Kubista Cover Design: Kelly Kubista Health and Wellness 2017 is distributed to subscribers and readers of the Owatonna People’s Press at no additional charge. All advertising contained herein is the responsibility of the advertisers. Editorial content supplied by Area Professionals and Metro Creative Graphics. Use of material without written consent of the publisher is prohibited.

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blurred vision. His eye exam showed that he had developed type 1 diabetes. We sent him immediately to his medical doctor who hospitalized him to get his blood sugars controlled. He now takes insulin and his vision is 20/20 without glasses!

A woman came in for an eye exam because of severe headaches and blurred vision. In this case we found that she had critically high blood pressure. She didn’t need glasses, she needed to see her medical doctor immediately to get her blood pressure under control before she experienced kidney damage or had a stroke.

A farmer came in with a piece of metal in his eye. While removing the object, we recognized that he had glaucoma. Glaucoma is called the “silent thief of sight” because there are few symptoms until irreversible blindness has occurred. Diagnosing glaucoma saved this farmer’s sight as we diagnosed and began treating his glaucoma in the early stages While performing an optometric eye exam, another patient was found to have a benign tumor behind one eye. This condition needed urgent evaluation and treatment, and, because

of the timely referral, the tumor was successfully removed.

Every day when you awake you open two gifts, your eyes. Your eyes and vision are vitally important to everything you do. Don’t neglect your eyes or take your vision for granted.

Regular preventative eye exams are important for everyone, and optometrists are primary care eye professionals who provide eye health and vision care to people of all ages. If you have questions about what is best for your eyes and vision or about glasses, contact lenses, laser vision correction, vision therapy, vision and learning, eye diseases and disorders, see your optometrist.

Dr. Beth Gilthvedt, optometrist, has practiced in Owatonna for over 30 years and, with Dr. Nick Vincelli and Dr. Penny Vizina, is an owner and partner at Horizon EyeCare Professionals, Owatonna Vision Source.. Vision Source is the nation’s number one network of premier, private practice optometrists. Founded in 1991, The Vision Source network includes more than 4,600 doctors in over 3,300 locations in all 50 states and in Canada.

See What You Love...Love How You See! Horizon EyeCare Professionals is the leading provider of optometry services and vision care products in the Owatonna community, and we want to help you achieve and maintain a clear vision for years to come.

Dr. Beth Gilthvedt l Dr. Nick Vincelli l Dr. Penny Vizina Optometrists We welcome any doctor’s lens prescription

Member of

2560 Harvest Lane NW

507-451-3072 l eyecareowatonna.com Hours: Mon. 8-7; Tues. 9-5; Wed. 8-5; Thurs. 7-7; Fri. 8-5; Sat. 8-12

PAGE 4

HEALTH & WELLNESS

Thursday, April 13, 2017

Dental Hygiene

why it is essential for overall health

The health of teeth and gums can impact other parts of the body.

The importance of maintaining clean teeth and healthy gums goes beyond having fresh breath and a white smile. Many people are surprised to discover that oral hygiene plays an integral role in overall health.

Research indicates that oral health mirrors the condition of the body as a whole. Also, regular dental visits can alert dentists about overall health and pinpoint if a person is at a risk for chronic disease. An oral health check-up also may be the first indication of a potential health issue not yet evident to a general medical doctor.

eral says infections of the gums that support the teeth can lead to facial and oral pain. Gingivitis, which is an early stage of gum disease, as well as advanced gum disease, affects more than 75 percent of the American population.

Dental decay can lead to its own share of pain. Maintaining a healthy mouth can fend off decay and infections, thereby preventing pain.

Pancreatic cancer

In 2007, the Harvard School of Public Health reported a link between gum disease and pancreatic cancer. In the ongoing study, 51,000 men were followed and data was collected beginning in 1986. The Harvard researchers found that men with Heart disease a history of gum disease had a 64 According to the Academy of percent increased risk of pancreatic General Dentistry, there is a distinct cancer compared with men who had relationship between periodontal never had gum disease. The greatest disease and conditions such as heart risk for pancreatic cancer among this disease and stroke. Joint teams at the group was in men with recent tooth University of Bristol in the United loss. However, the study was unable Kingdom and the Royal College of to find links between other types of Surgeons in Dublin, Ireland, found oral health problems, such as tooth that people with bleeding gums from decay, and pancreatic cancer. poor dental hygiene could have an Alzheimer's disease increased risk of heart disease. BacVarious health ailments, including teria from the mouth is able to enter poor oral health, have been linked to the bloodstream when bleeding gums a greater risk of developing Alzheimare present. That bacteria can stick er's disease.

In 2010, after reviewing to platelets and subsequently form 20 years' worth of data, researchblood clots. This interrupts the flow ers from New York University conof blood to the heart and may trigger cluded that there is a link between a heart attack. Brushing and flossing gum inflammation and Alzheimer's twice daily and rinsing with mouthdisease.

Follow-up studies from rewash can remove bacteria and keep searchers at the University of Central gums healthy.

Lancashire in the United Kingdom Facial pain compared brain samples from 10 The Office of the Surgeon Genliving patients with Alzheimer's to

The health of teeth and gums can impact other parts of the body.

samples from 10 people who did not have the disease. Data indicated that a bacterium - Porphyromonas gingivalis - was present in the Alzheimer's brain samples but not in the samples from the brains of people who did not have Alzheimer's. P. gingivalis is usually associated with chronic gum disease. As a result of the study, experts think that the bacteria can

move via nerves in the roots of teeth that connect directly with the brain or through bleeding gums.

These health conditions are just a sampling of the relationship between oral health and overall health. Additional connections also have been made and continue to be studied.

TF16A492 1170 E. Frontage Rd • Owatonna 507-455-1000 405 E. Main St • Blooming Prairie 507-583-2141 3110 Wellner Drive NE • Rochester 507-536-7700 132 N. Broadway • New Richland 507-463-0502 287 St. Andrews Drive • Mankato 507-720-0250

Thursday, April 13, 2017

HEALTH & WELLNESS

PAGE 5

Beyond Rest:

concussion management

By Anne Lamb In Touch Physical Therapy Concussions have been receiving a lot of media attention in recent years, fueling more research and, in turn, creating more possibilities for their treatment.

They are being identified as mild traumatic brain injuries (MTBI).

There are more than 3 million concussions in the U.S. every year.

They often occur from a mild blow to the head, neck, face or shoulder and symptoms are not always seen immediately.

Symptoms can vary widely between individuals but often include headache, confusion, lack of coordination, memory loss, nausea, vomiting, dizziness, ringing in the ears, sleepiness, and excessive fatigue. Given that the brain is the most complex and least understood organ in the body, there is nothing cut and dry about concussion management. Five percent of individuals seen in the clinic track in predictable ways and the other 95% have their own unique presentations and management approaches. Duration of symptoms often last from minutes to months but sometimes even a year or more.

As more research has been done, we in the medical professions have seen rapidly changing treatment approaches. Rest used to the be the recommendation for everyone but this is now being replaced with recommendations of light physical activity as we have found the increase in blood flow assists with increased healing to the brain tissues. Emphasis on light activity (both cognitive and physical) that does not increase

symptoms is acceptable. If symptoms worsen, it is often a sign that you are overworking the brain which will delay healing. Some evidence suggests that those who are on full rest will have a higher incidence of depression, anxiety, and low self-esteem.

Headache symptoms likely indicate an incomplete recovery. Headaches should be taken seriously because they also appear to be associated with more severe concussions. They can be present from the way someone hit their head, damage to the neck, and overuse of the neck muscles. Sometimes headaches can be present because of an individual trying too hard to think and continuing to do their everyday routine.

What a physical therapist can do for a MTBI: • Help individuals with balance issues. Many activities are done with neck motions while walking and other balance activities. This incorporates the use of the eyes with activities. The therapist would then progress to exercises with eyes open and eyes closed. Some balance issues may be secondary to vestibular (inner ear) problems, or vestibular ocular impairments.

• Help with headaches using craniosacral techniques and myofascial work to help with muscle imbalances that are often affected secondary to the injury.

• Cervical traction may be used the brain which can slow to help achieve more relaxdown recovery. ation in the neck and this It is important for someone that may also make movements has suffered a brain injury to be easier. aware that an occupational therapist, • Breathing and relaxation speech language therapist, neuropsytraining. When someone chiatrist and neuro-optometrist may with a brain injury can relax also help the MTBI heal. The eye and not always be on the go component is very important as it and thinking, the brain has a can affect balance and cause overuse better chance of healing. of neck muscles. A medical doctor, along with your physical therapist, • The Alter-G treadmill can be will be able to help you find the right used to assess abnormalities people for a recovery. in gait pattern and help the The most important thing to reinjured client to walk and still member is that MTBI’s are recoverbe safe and supported. able injuries and patience is a very important aspect. They do need to • Continue to educate the clibe treated seriously and with the help ent on their limitations. A MTBI often affects someone’s of a team of educated medical professionals. knowledge of their limitations. They will then overuse

Alter G Treadmill The Alter G helps in concussion recovery by supporting you to regain your balance.

With only a few Alter G machines in Southern MN, In Touch Physical Therapy is pleased to offer this recovery option!

507-451-7888

123 West Broadway, Owatonna • www.intouchpt.com

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HEALTH & WELLNESS

Thursday, April 13, 2017

Beer Boasts

some surprising health beneďŹ ts

Raise a glass to improved health.

Moderate beer drinking has a variety of benefits.

To some men, the major food groups include burgers, chicken wings and beer. Whether hanging out with buddies watching a game on TV or firing up the grill for a backyard barbecue, many men prefer beer as their beverage of choice in social settings.

Though beer is not something many people associate with health, some might be surprised to learn that beer does provide some notable health benefits. Beer should always be consumed in moderation, but beer fans should know that those cold ones aren't just refreshing but potentially healthy as well.

hol, including beer or wine, increases the level of good cholesterol in the blood, too. Hops and the malt used in beer making also provide polyphenols, which are heart-healthy antioxidants.

Reduces risk for kidney stones

Builds bone strength

According to the Academy of Nutrition and Dietetics, compounds in hops could help slow the release of calcium from bones, which may prevent kidney stone formation. A study in Finland singled out beer among other alcoholic drinks, finding that each bottle of beer men drank daily lowered their risk of developing kidney stones by 40 percent. Researchers suggest beer's high water content helps keep the kidneys working and flushing out the system.

Antioxidant boost

Beer may be associated with hazy thinking and forgetfulness the morning after consumption -- but that's only when consumers overindulge. A 2005 study published in the New England Journal of Medicine that examined the effects of moderate alcohol consumption on cognitive function found older women who consumed about one drink per day lowered their risk of mental decline by as much as 20 percent when compared to nondrinkers. Such benefits may be applicable to men as well.

A 2009 study from researchers at Tufts University determined older men and women who consumed one or two drinks daily had higher bone density. Beer contains silicon, which has been linked to bone health. Of the various types of beer, pale ale has been shown to have the highest concentration of silicon, so beer drinkers might want to enjoy a pale ale when having their next beer. Keep in mind, however, having more than two drinks has been linked to increased risk of bone fractures, so stick to one or two.

Beer contains flavonoids, which are natural antioxidants that help to protect the body from disease. Dark beer contains more flavonoids than other varieties. Beer also contains vitamin B6. This is essential to making hemoglobin, the red protein in blood that also helps ferry oxygen around in the body. More oxygen helps muscles work more efficiently and has other health benefits.

Lowers heart disease risk

Dark beers have roughly one gram of soluble fiber in each 12-ounce serving. Various research suggests that consuming adequate amounts of soluble fiber through a healthy diet can help lower LDL, or "bad," cholesterol in the blood. Any source of alco-

Increases mental acuity

Guards against stroke

According to researchers at Harvard School of Public Health, moderate amounts of alcohol, including beer, help prevent blood clots that block blood flow to the heart, neck and brain. These clots are contributors to ischemic stroke, which occurs when an artery to the brain is blocked.

Beer can also promote relaxation, reduce stress levels and help bring on a more restful sleep. The United States. Department of Agriculture also reviewed various studies that indicate moderate drinkers live longer than nondrinkers due to lower rates of heart disease, stroke and diabetes.

MT136190

Raise a glass to improved health. Moderate beer drinking has a variety of benefits.

Larry’s Liquor 507-451-7010 116 Oakdale St, Owatonna

Hours: Monday-Saturday 9:00am-10:00pm

Thursday, April 13, 2017

HEALTH & WELLNESS

PAGE 7

Life Insurance

is like having a safety net

By Steve Zappa American National Insurance If there was a smart phone app that provided your life with a safety net, you’d probably download it. The purpose of the “Crystal Ball” software would be to calculate your probability for risks of anything from a bad day to an untimely death.

None of us can predict the future, but having life insurance can protect you from whatever may happen in your own personal “Crystal Ball of Life.” It is like having a safety net. Why do this? It’s called peace of mind, like what might be achieved from that make-believe safety net app. The bottom line is that there is no avoidance of risk. Reality happens.

Bad things do happen to happy families.

Many people are of the opinion that they can put life insurance on the back burner because they are predominantly healthy, but that can change rapidly. Unfortunately, the worst-case scenario happens more than many people may believe. A critical illness can hit a family hard and quick, just like a family can be hit with an unexpected death. *Approximately 30% of all people age 35 - 65 will suffer a disability for at least 90 days, and about 1 in 7 can expect to become disabled for 5 years or more. ** 2006 U.S. life tables show 23.3% will die by age 70.

If you’re wondering whether or not you should buy life insurance, ask yourself this one question: “Would my death leave anyone in a financial bind?” If your answer is “yes,” it may be time to get serious about shopping for life insurance. Life insurance can offer peace of mind, ensuring that your debts or loved ones will be taken care of in the event of your death.

Everyone wants peace of mind when it comes to providing for their family. Life insurance provides peace of mind because of the vital financial protection it provides. Since there are so many options and insurers to choose from, care must be taken when looking for an appropriate plan.

Life insurance plans can vary greatly.

What are your individual needs? What protection is desired? Cash Value, Permanent insurance or Term? How much or how long? These are all factors in choosing your coverage, and you need to be sure you get the correct advice.

Even though life insurance is a matter of choice, unlike car insurance that is required by law to operate a vehicle, uti-

lizing the most appropriate form of life insurance protection offers great peace of mind as well as protection for an untimely event that will change your life. Life insurance policies that have Critical, Chronic, or Terminal illness riders will pay a cash sum if a policyholder dies or becomes exceedingly ill.

When is the best time to buy life insurance…?

TODAY! Do not wait.

Why? Well, it’s unlikely you will ever be healthier and you most definitely will not be younger. Nor is there actually an app that will tell you when things are going to happen. People don’t plan to fail, they fail to plan.

What about my work coverage or Employer-paid?

Your employer may offer a life insurance policy with the option to upgrade it to a higher value. This could be a good option if the premium is cheaper and easier than shopping independently, but keep these things in mind. First, your life insurance benefits will likely when your employment ends. In many cases, it doesn’t make sense to upgrade it, and you’ll want to make sure you understand

exactly what this policy covers. Coverage may be restricted to work-related “accidental death” or may have other coverage exemptions – make sure of what you’re buying.

Second, life insurance policies get more expensive as you get older. So even if you’re planning to be a longtime employee with your current company, seeking your own independent life policy now can save you a lot of money over time.

Don’t delay buying your own individual life insurance policy. If you get additional benefits from your employer, these certainly won’t hurt in case of a crisis. Also, you’ll always want to be sure to keep your beneficiaries up to date to ensure an easy process for your survivors.

After putting your plan in place, review it regularly to make sure it does what you want…and provides a that peace of mind to know: the mortgage would be paid, kids can go to college, retirement won’t be delayed, and most importantly no one else has to cover your obligations.

An old quote given to me by my manager 25 years ago says, “Money doesn’t buy happiness but it can come so close you can’t tell the difference.” How true is that? I am not sure, I just know that when there are money shortages people seem to have a lot more problems.

Parks & Recreation From Page 2

…one of the most frightening statistics coming out now, is that for the first time in two centuries, the current generation of young people have a shorter life-expectancy than their parents.

Simple walks in the park can help, and you can’t beat the price! Owatonna Parks and Recreation maintains 30 parks, over 700 acres of land and 15 miles of trails, available 365 days a year. …active seniors maintain a more independent lifestyle and manage health issues better. …regular activity and exercise can even reverse some signs of aging, help a person stay strong, and stimulate memory and brain activity. …playing tennis increases bone density, lowers

body fat and resting heart rate, increases muscle tone, strength, flexibility and reaction time. …many people overlook the environmental benefits of parks and how they relate to wellness. Parks and public lands improve water quality, protect groundwater, prevent flooding, improve air quality, produce habitat for wildlife and provide vegetative buffers to development.

wellness. The City of Owatonna provides a diverse system of green spaces, trails, facilities,

programs and services to enhance the quality of life for the community.

…one hundred mature park trees remove 53 tons of carbon dioxide and about 430 pounds of other air pollutants annually.

Parks are a tangible reflection of the quality of life of a community. Recreational areas and programs are an integral part of health and

507-451-9343

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HEALTH & WELLNESS

Thursday, April 13, 2017

Simple Ways

to avoid injuries when working out

Five to 10 minutes of light aerobic exercise before working out can help men and women avoid injury.

A desire to live a healthy, active life compels many people to include exercise in their daily routines. Numerous studies have shown that regular workouts that include a combination of strength training and cardiovascular exercise can make bodies less susceptible to injury while reducing a person's risk for conditions such as heart disease, stroke and diabetes.

Exercising is most effective when it's part of a daily routine, but that routine can be derailed if men and women are not taking the appropriate measures to avoid injury while working out. While even professional athletes succumb to injury from time to time, there are steps everyone can take to avoid injury when working out. 路 Confirm your technique is the right one. Exercise science is continuously evolving, and that means workouts and fitness machines are evolving as well. When using a piece of equipment for the first time or altering a workout routine, men and women should consult with a gym employee or personal trainer to learn the correct technique. Incorrect technique can lead to minor and serious injuries because muscles are used in ways they are not intended to be used when exercises are performed properly. Research appropriate techniques, taking advantage of online video tutorials if you don't exercise at a gym, to ensure the exercises you want to perform are done properly. When beginning a new routine, ask a friend or gym employee to observe your workout and let you know if you are doing anything incorrectly. 路 Be patient. Lifting too much weight or pushing yourself too hard on the treadmill, exercise bike or

overweight are likely to suffer from poor balance because their muscles are weak. Those muscles can be strengthened over time, but remain patient and stick to light weight during initial workouts so lack of balance does not lead to pain or injury.

Take the same approach with aerobic exercise to prevent muscle strains and pulls. Increase weight and the intensity of cardiovascular exercises as muscles gradually strengthen and become accustomed to exercise. 路 Allow for adequate time to warm up. Failure to warm up is another contributor to exercise-related injury. Before diving into a workout routine, spend between five and 10 minutes warming up your body with some low-intensity exercises. This increases blood flow to the muscles and makes them more elastic and pliable than cold muscles, thereby improving flexibility. Some lowintensity cardiovascular exercise on the stationary bike or treadmill can greatly reduce injury risk during the workout. 路 Vary workouts and exercise regularly. Varying workouts is a good idea because doing so can prevent repetitive-use injuries and prevent overuse of muscles. Repetitive-use injuries such as shin splints and tendinitis require extended rest to heal, and that can derail your routine and nullify your progress. Vary workouts so you are not always working the same muscles, and don't mistake varying workouts for varying workout schedules. Working out five days one week and one day the next increases your risk of injury.

Injuries sometimes happen when exercising.

But veteran and novFive to 10 minutes of light aerobic exercise before working out can help men and ice fitness enthusiasts can employ women avoid injury. a handful of simple strategies to greatly reduce their risk of injury elliptical machine will increase your the first time or after lengthy stretchwhile working out. HM171679 risk of injury. This is especially true es of inactivity. Men and women for men and women working out for who are elderly, inactive and/or

Thursday, April 13, 2017

HEALTH & WELLNESS

PAGE 9

Short-term Rehabilitation: Submitted by Koda Living Community The term “short-term rehab” refers to specialized transitional care provided after hospitalization and before the individual is able to resume living independently. Short-term rehabilitation might follow hospitalization for major surgery, significant injury or emergency trauma, or it might be required after a life-threatening injury or illness. You can expect to find continuing medical assistance, help with daily living tasks, emotional and psychological support, and rehabilitation services — all in the interest of recovering independence.

Effective rehab helps a person function again with little or no assistance: • Move confidently.

• Communicate effectively.

• Self-manage dressing, eating and personal hygiene.

Short-term rehabilitation is usually de-

a closer look

livered in a skilled nursing or post-acute care setting. The comprehensive plan for the patient’s recovery includes the individual’s clinical status and personal preferences, and integrates logistics, family and patient education, and the health care provider network. Key to the treatment plan is continuity, as the individual moves between levels of care – from more dependent to greater independence.

The length of short-term rehab is likely to be measured in days or weeks, not months. Pain management, rehabilitation and coping with emotional stress all figure prominently in the individual’s progress toward goals of self-determination and independence.

When is short-term rehabilitation needed?

Physicians prescribe short-term rehabilitation when they deem it necessary to

Kids

and sleep

School-aged children are busier than ever before, and some may be sacrificing sleep to accommodate their lifestyles.

The National Sleep Foundation says schoolaged children need between nine and 11 hours of sleep each night to function at a healthy level. Sleep deprivation can be linked to a host of health ailments, including issues affecting the development of the brain.

Growing evidence suggests that lack of sleep can cause disturbances in metabolic rates that could affect the risk for cardiovascular disease, diabetes and obesity. A recent study from Johns Hopkins University found that, for each additional hour of sleep a child gets, the risk of that child becoming overweight or obese

decreases by 9 percent. Children who slept the least, according to the research, had a 92 percent higher risk of being overweight or obese compared to children with longer sleep duration. The NSF adds that poor or inadequate sleep can lead to mood swings, behavioral problems and cognitive problems that impact kids' ability to learn in school. To promote good sleep habits in children, parents and other caregivers can establish consistent sleep/ wake routines; ensure children avoid excess caffeine, particularly late in the day; create a cool, dark sleep environment; keep televisions and other media devices out of bedrooms; and help children work through stressors that may impact sleep.

HM171691

a patient’s successful recovery. Hospitalization for any of the following medical conditions is likely to result in a physician recommending short-term rehab: • Life-threatening injury or illness • Major surgery • Significant injury or emergency trauma Older adults often do not recover as quickly or thoroughly after any of these conditions. A 2003 study concludes that “clinicians must closely monitor the functional status of their older patients, especially the more elderly ones.” Many of the seniors in the study were less able to “care for themselves after being in the hospital than before the illness that caused their hospitalization.” Short-term rehab can help increase independence, mobility and strength after a hospital stay.

Consult your physician about the need

OWNED & OPERATED

BY STEELE COUNTY COMMUNITIES FOR A LIFETIME

for short-term rehabilitation. Extensive planning and the involvement of a multi-skilled team are paramount to the successful recovery of a patient’s independence.

You want the best for your family…..and so do we!

We help seniors remain as independent as possible with customized care, so they can live richer, fuller lives with renewed freedom and social connections. Residents’ lifestyles are built around choices that help them maintain the highest level of health and happiness. Depending on individual needs and preferences, we offer varied assistance that includes friendships and conversation, better nutrition, spirituality and medication management.

For more information on the services offered at Koda Living Community, call us at 507-444-4200 or go to www. kodalivingcommunity.org.

SHORT-TERM REHABILITATION

We mend spirits along with mending bodies.

Professional short-term rehabilitation therapy services with a hometown touch.

REHABILITATION 2255 30TH STREET NW, OWATONNA | 507-444-4200 | KODALIVINGCOMMUNITY.ORG

PAGE 10

HEALTH & WELLNESS

Thursday, April 13, 2017

Public Health

working hard to improve your health

By Christine Hoffman Steele County Public Health Imagine a place where your child is sick from malaria, tuberculosis or the flu. And in this place the only way to get help is to walk three miles and then stand in line for hours in the heat with hundreds of other sick children trying to be seen before they die in their parent’s arms as they wait. In this place, you may get to see the doctor but then the doctor may not have the proper medical equipment to treat your progressing condition. Maybe in this place you get diagnosed with tuberculosis but you and your family does not have the money to buy the medicine needed to be cured. In this place, there is no such thing as prevention.

Fortunately, here in our place at Steele County Public Health, we have continuous improvements with new

strategies and we have the philosophy of prevention and the ability to prevent. Public Health around the state works hard every day to improve the health of every community. Steele County Public Health promotes this philosophy with the mission to promote wellness, prevent disease and protect the health of individuals, families and communities. We do this through a multitude of programs geared to help elderly stay in their home, improve pregnancy outcomes, provide nutrition and parenting education to families, prevent potentially deadly diseases through the administration of vaccinations and to encourage employees to be the best they can be just to name a few. One less recognized program but equally as important is the Child and Teen Checkups (C&TC) program.

The C&TC program is a benefit for

children ages birth through age 20 who are on a Minnesota Healthcare Plan (MHCP). The C&TC program provides free preventative and comprehensive health and dental exams.

The health exams are recommended at ages birth-1 month, 2,4,6,9,12,15 and 18 months, at 2, 3, 4, 5, and 6 years, every two years after age 6 and more often if needed. The dental exams are recommended every 6 months after the first tooth eruption and more often if needed.

Your child can get a C&TC appointment by calling your local clinic and specifically asking for a C&TC appointment. This is important so that your child gets the full comprehensive exam. A few of the differences between a C&TC and a well child exam is that in a C&TC, a lead screening is required at age 1 and at age 2, hemoglo-

bin checks for menstruating females, additional social-emotional screening and hearing screening for older children. The goal of this program is to assure that health problems are screened for, diagnosed, and treated early, before they become more complex and treatment becomes more costly.

If you have questions about Child and Teen Checkups or need help finding a doctor, dentist, transportation and or an interpreter, call Steele County Public Health at 507-444-7650 or stop by at 635 Florence Avenue Owatonna, MN 55060. You may also visit us on our website at www. co.steele.mn.us. We have dedicated staff to help serve you so that you and your family get the services you need in order to prevent diseases and other health issues before it is too late.

ON TOP OF THE WORLD...

ON TOP OF THE WORLD...

Did you know?

ON TOP OF THE WORLD...

Carbohydrates are seen as the enemy by many people looking to lose weight, but that reputation is ill-deserved for certain types of carbs. Carbohydrates referred to as "smart carbs" can boost energy and mood and help people, even dieters, maintain healthy weights. Smart carbs, which can be found in fruits, vegetables, minimally processed whole grain products such as brown rice and quinoa, and whole wheat bread among other foods, contain vital nutrients and fiber. The body takes longer to absorb whole and grains than it Checkups are available to children from birth through Child Teen does processed carbohydrates, stabilizing age who are covered by Minnesota state health plans such as: blood sugar and energy levels20 as a result.

Because the body Child takes longer to absorb and Teen Checkups are available to children from birth through whole grains, feelingsage of satiety full- are covered by Minnesota state health plans such as: 20and who ness are extended. That reduces the likelihood of being hungry again shortly after Child and Teen Checkups are available to children from birth through age eating, thereby helping people maintain Medical Assistance 20 who are covered•by Minnesota Health Care programs such as: healthy weights. Those who want to avoid • Minnesota Care carbohydrates should avoid products • Medical•Assistance made with white flour, such as white South Country Health Alliance • South County Health Alliance bread, non-whole grain pastas, potato • Blue Plus chips, and breakfast cereals with high • Medica amounts of sugar. HM171686 Call if you need help with transportation, interpreters or

WITH GOOD HEALTH!

WITH GOOD HEALTH! Medical Assistance WITH •GOOD HEALTH! • Minnesota Care • South Country Health Alliance • Blue Plus

Call you need help withwith transportation, anor Call ifif you need help transportation, making an appointment with a interpreters doctor interpreters ororamaking dentist. making anappointment appointment a or doctor or a dentist. with with a doctor a dentist.

Child and and Teen Teen Checkups Checkups Program Program Child STEELECOUNTY COUNTYPUBLIC PUBLICHEALTH HEALTH STEELE

507-444-7650 507-444-7650

Thursday, April 13, 2017

HEALTH & WELLNESS

PAGE 11

A Lasting Alternative to Tutoring

is brain training better than tutoring?

By Darci Standord Learning RX Brain Training Center of Owatonna Brain training and tutoring have provided help for many families of children who are struggling with reading or learning. Is one better than the other? Actually, tutoring and brain training are both great solutions, but they are not interchangeable. In fact, tutoring and brain training are two very different answers to two very different problems. There are circumstances in which tutoring will be more effective than brain training, and circumstances in which the reverse is true. It really boils down to this: Learning requires two things: strong educational content and strong cognitive skills to learn and apply that content. Typically, tutoring is the preferred method of delivering (or redelivering) educational content, while brain training is the preferred method of strengthening weak cognitive skills.

When is tutoring the right choice?

Is your child: • Struggling as a result of missing classes due to illness or vacation?

• Struggling as a result of moving to a new school, or relocating frequently?

• Struggling in a single class due to poor presentation of information (inexperienced or absent teacher, missing class materials, etc)?

• Demonstrating a special gifting or passion, and you want to hire someone knowledgeable in that sub-

ject to tutor your child at an above statements describes common experiences when one or more cogadvanced level? nitive skills are weak.

• Good at catching on right Brain training away if a concept needs to strengthens founbe explained a second time? dational cognitive skills the brain uses Since tutoring redelivers educato think and learn, tional content that wasn’t grasped the first time it was presented, hire making it the right a tutor when your child needs help way to address weak skills that are making getting “caught up” because somelearning harder than thing has interfered with the delivery of that content the first time it should be. This is not uncommon, by around.

When is brain training the right the way. Studies show that the majority of choice? Do any of the following learning struggles statements describe your child?

• Has received tutoring in are caused by one or subjects in which he/she more weak cognitive skills.

One-on-one brain training, a still struggles form of cognitive training, pairs clients of all ages with their own • Is struggling in more personal brain trainers. Programs than one class consist of fun, challenging mental • Has always disliked or exercises that strengthen attention, struggled with reading long-term memory, short-term • Takes a long time doing memory, auditory processing, visual processing, logic & reasoning, and homework processing speed.

The improvements are often dra• Has chronically strugmatic (see www.learningrx.com/regled in school or with sults). If weak skills are at the root tests of your child’s struggle with read• Has to work harder or ing, learning, or paying attention, longer than other kids brain training is the best approach. to achieve good grades “I highly recommend LearningRx to others. It helps in ways tutor• Says he or she feels ing can’t. Just seeing a smile return stupid, can’t succeed, or to my kids’ faces, because learning isn’t as smart as other isn’t the chore it once was, is worth kids. every penny spent. Thank you for If even one of the above stateenriching three of our children’s ments describes your child, there lives.” –Parent of a LearningRx is a good chance that brain traingraduate ing will prove more effective than “Best experience! We had tried tutoring. This is because each of the a number of different solutions/

resources and never had success until LearningRx. HIGHLY recommend them! My son LOVED it and was sad that it ended—no fights to get him to go like we had with tutoring.” –Parent of a LearningRx Graduate Begin by having your child take a one-hour cognitive assessment. Whatever you ultimately decide in terms of the right intervention for your child, a good first step is to have your child take a cognitive assessment so you can know for sure if weak cognitive skills are at the root of the struggles. If the assessment shows that your child has strong cognitive skills, then the root of the problem lies elsewhere, and tutoring is probably the better choice. If the assessment shows one or more weak cognitive skills, those skills need to be strengthened, and brain training is probably the better choice.

A cognitive skills assessment is the right place to begin, and will give you a detailed look at your child’s cognitive strengths and weaknesses. Cognitive assessments are offered by LearningRx, the largest one-on-one brain training company in the world with 80 centers across the nation and 40 locations around the globe.

Call us today at 507-414-7287 and schedule a cognitive skills assessment for yourself or your child.

PAGE 12

HEALTH & WELLNESS

Thursday, April 13, 2017

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