Be Well Magazine - October, 2023

I S S U E 0 2 | FA L L 2 0 2 3

M A K I N G H E A LT H P O S S I B L E

Including

CA N C E R F I T

FRIENDSHIPS BLOSSOM THROUGH CANCER FIT | 06

WO M E N H E L P I N G WO M E N GA L A JOIN THE CELEBRATION OF THE 25TH ANNIVERSARY OF WOMEN HELPING WOMEN | 12

B O O S T YO U R I M M U N E SYS T E M SEVEN WAYS TO BOOST YOUR IMMUNE SYSTEM THIS FALL | 18

P L U S: HOW ALCOHOL AFFECTS WOMEN, WHAT DO WE REALLY KNOW ABOUT BREAST CANCER, AND MORE

THIS DUO KEEPS GOING See page 6

HE ASKED IF I’D LIKE TO WORK OUT WITH A N O T H E R L A D Y, ” S H E S AY S . “A N D T H AT L A D Y WA S C A R O L . W E H A D A LOT IN COMMON, AND IT ENCOURAGED BOTH OF US TO KEEP GOING.”

02P G . X

ISSUE #7

See What is INSIDE This Issue...

PG. 5

A WORD FROM DR. COMPTON EMPOWERED TO BE WELL

PG. 6

CANCER FIT CAROL ASH & DONNA WILSON FRIENDSGIPS BLOSSOM

PG. 10

BREAST CANCER W H AT D O W E R E A L LY K N O W

PG. 12

THROUGH CANCER FIT | PG. 6

Carol Ash & Donna Wilson's journey

WOMEN HELPING WOMEN 2 5 TH A N N I V E R S A R Y G A L A

PG. 14

NO MID-LIFE CRISIS HERE MARK ROGERS

PG. 16

READY FOR ADVENTURE

ALCOHOL-FREE RECIPES | PG. 27

MAKING TIME TO EXERCISE

The Fauz Fizz PG. 18

7 WAY S T O B O O S T I M M U N I T Y S TAY H E A LT H T H I S FA L L

PG. 20

FA L L I N T O F I T N E S S WITH CARDIO

PLUS PG. 22

HOW ALCOHOL AFFECTS WOMEN

PG. 25

W H AT I S A S TA N D A R D D R I N K ?

PG. 26

ALCOHOL-FREE BEVERAGES

BOOST YOUR IMMUNE SYSTEM | PG. 18

Seven ways to stay healthy this fall

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EXPLORE A HEALTH NETWORK BUILT AROUND YOU.

W H AT C A N W E H E L P Y O U F I N D ?

The independent Hancock Health network offers advanced, affordable services from more than 70 of Indiana’s top doctors, supported by the knowledge of Mayo Clinic specialists.

CHECK OUT OUR NEW WEBSITE

hancockhealth.org 04

EMPOWERED TO BE WELL! Our women’s clinic serves many all over Hancock County by providing access to preventative screenings for diseases such as breast cancer and cervical cancer.

JULIA COMPTON, MD H A N C O C K H E A LT H P H Y S I C I A N EXECUTIVE COUNCIL AND VICE PRESIDENT ONCOLOGY

Welcome to the second installment of Be Well!

A publication of our Hancock Wellness Centers, Be Well strives to provide some inspiration with the success stories of our members as well as provide information in the form of tips and suggestions as they relate to those success stories.

This issue features some topics near and dear to my heart as it is Breast Cancer Awareness Month as well as our Women Helping Women event October 20. This event raises both awareness and dollars to support quality community care, even for those with tight finances.

The story about two of our Hancock Wellness Center members who regained their strength, stamina, and confidence through our Cancer Fit program is both inspiring and rewarding to me.

It is inspiring to be a part of any patient’s story but to watch them take hold of their health and regain their life is inspiring not just to me but to many other patients who are on their own cancer journey.

As Vice President of Oncology, I have the privilege to see many patients and the people who care for them, not just the nurses, doctors, and clinical teams but also the families, friends and people who support them along the journey. That support comes in many different forms, but each is powerful in their own way.

I am both a cancer doctor and a parent. I think having the level of compassion that comes from caring for others — maybe not just as a parent but caring for someone else — makes me a better physician because I know and can see when there is pain, anguish, or sadness, and I feel it differently

than if I hadn’t ever cared for someone in my life. That human touch and personal connection is what sets Hancock Health apart from the many healthcare choices our patients have.

I got into healthcare because I too have my own story, just like many of us in the cancer center, that drives my passion to care for cancer patients and to be a part of their battle. Not every story has the ending we want but I will always be there for my patients supporting them and fighting alongside of them. Many of our programs — like Cancer Fit — empower our patients to “Be Well” by extending those medical solutions into healthy lifestyle choices.

To think that these women came out on “the other side” of significant illness stronger both mentally and physically brings our entire team across the Hancock Health network a great deal of joy and hope.

BE WELL, HANCOCK COUNTY! Julia Compton, M.D. is a radiation oncologist who serves as a consultant to the Hancock Health Physician Executive Council and is the Vice President of Hancock Health’s Oncology Service Line.

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FRIENDSHIPS BLO

CANCE

06

OSSOM THROUGH

ER FIT

07

Program Encourages

IMPROVING STRENGTH AND STAMINA FOLLOWING CANCER TREATMENT A DIAGNOSIS OF CANCER IS RARELY ASSOCIATED WITH ANYTHING POSITIVE. But for two Hancock County women — Carol Ash and Donna Wilson — their cancer diagnosis brought them together to fight the illness while getting fit. Or, as they say at Hancock Wellness Centers, “Cancer Fit.” A physician-referred program, Cancer Fit is specifically design for those who are either mid- or post-cancer treatment with the goal to regain strength. An exercise specialist guides participants through a three-month regimen that begins with an initial light intensity program that evolves into moderate and eventually high intensity workouts as their strength and stamina improve. At that point they can split into two tracks of the clinical exercise program, with either one-on-one training or a group setting. While the first round of Cancer Fit is free (funded by the Hancock Hospital Foundation) the second round of the program — that meets twice weekly for three months — is $60.

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In 2018, Carol was fighting cancer for the third time. She and her husband moved to Greenfield 10 years ago to be closer to her daughter and grandchildren. “I was so sick and so weak,” she recalls. “But I heard about Cancer Fit, and I called the Wellness Center.

After I got a referral from my doctor, I began working with Garren, General Manager of the Greenfield Wellness Center, to start building up my muscles.”

At the same time, Donna Wilson was recovering from breast cancer surgery. The native of Speedway, Ind. ended up in Hancock County following retirement. They purchased some land and built a home to be closer to five of her seven grandchildren. After spending a career as a registered nurse, she was the one receiving care.

“After my initial evaluation with Garren, he asked if I’d like to work out with another lady,” she says. “And that lady was Carol. We had a lot in common, and it encouraged both of us to keep going.”

When the program ended, the ladies made a pact: “I won’t come back unless you do.” They continue to work out together twice weekly. “We spend an hour working out, and we commiserate about how hard it is some days. But we just keep going. We can tell the difference if we miss a week!” says Carol.

According to Jonie Shidler, MBA, BS, ACSM EP-C CET and fitness supervisor for Hancock Wellness Center – Greenfield, 80

people have participated in the program since 2017, and many have gone on to become members of the Hancock Wellness Centers, like Carol and Donna. “The benefits depend on the person as well as what kind of cancer they had, complications, or other chronic health issues,” she explains. “We’ve seen muscle mass and body fat improvements. I feel like it definitely improves their stamina. At first, they may feel worn out, but if they stick with it, their cardiovascular improves tremendously.”

As Donna and Carol can both attest, the program benefits go far beyond their physical wellbeing. “Breast cancer knocks your self image down,” says Donna. “Coming in here, being around people — being in workout clothes — really gave me a lot of self-esteem and helped me mentally.”

I P R O B A B LY W O U L D N O T B E H E R E T O D AY, ” S AY S C A R O L .

“BUILDING UP MY STRENGTH AND MEETING PEOPLE HAS HELPED MAKE ME MUCH STRONGER. AND I’VE MADE A WONDERFUL FRIEND.

Their wellness-inspired bond shines as the two chat about their advice for anyone in treatment for cancer. Neither one of them were active in fitness programs prior to joining Cancer Fit. “You really need to take baby steps at first,” says Donna. “Carol had trouble just walking in from the car.

The change in her is just astronomical ... she’s just my hero. She’s very strong.” Says Carol, “We all need someone there to encourage us ... to push us a little.”

“I only bring out the whip once in a while,” laughs Donna. “But seriously, everyone here is just tremendous and so friendly. If we have any questions about equipment or anything, they are so nice and answer any question we have. It is just great.”

With their new-found strength, the duo is living their best life. For Carol, that means enjoying retirement, taking care of herself, and playing with her grandbabies. Donna continues to volunteer at the Hancock Regional Hospital gift shop on Fridays and helps at the employee vaccine clinics.

She recently became an independent beauty consultant for Mary Kay. The two give Garren Harter all the credit. “We thank him all the time. It’s so funny, because we have no common point, mutual friends or anywhere we would have naturally met. Garren brought us together.”

While the participation in the program requires a physician referral, the physician does not need to be part of the Hancock Health community. Call your nearest Hancock Wellness Center for more information!

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IN THE 1970S, THE TO P I C O F B R E AS T C A N C E R WA S R A R E L Y SPOKEN ABOUT IN PUBLIC. It was unheard of when a local female news reporter suggested to her news director a multipart series about her recently diagnosed breast cancer. When he reluctantly agreed, Barbara Boyd became a Hoosier legend … not just because she was one of Indiana’s pioneering African American female broadcast journalists, but because she brought “breast cancer” out of the mysterious shadows and into people’s living rooms.

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N E A R LY F I V E D E C A D E S L AT E R , T H E G E N E R A L PUBLIC AND MORE S P E C I F I C A L LY WO M E N , ARE MUCH BETTER E D U C AT E D A B O U T B R E AS T CA N C E R .

However, in contrast to the sparse information about breast cancer decades ago, today’s plethora of Internet information stokes false fears and misinterpretations.

Here’s a list of few things floating around on the Internet or being said over coffee that you should ignore.

DON’T WEAR AN UNDERWIRE BRA! While they may be uncomfortable (or by 5 p.m. be compared to a medieval torture device as you do the Houdini routine to remove it while driving home from work), they do not cause breast cancer or any other health issues.

DON’T USE DEODORANT! Okay, seriously, no validity here; using antiperspirants and deodorant does not cause breast cancer. Fine, if you want to be all “crunchy granola” and embrace your natural woman smell, but it’s not doing anything to better your chances of avoiding illness.

MAMMOGRAMS CAUSE BREAST CANCER DUE TO THE RADIATION. Nope. People in the United States are annually exposed to an average of 3-6 milliSieverts (mSv) from their natural surroundings.

A screening mammogram is something between 0.5-1.0 mSv.

I’M UNLIKELY TO BE DIAGNOSED WITH BREAST CANCER BECAUSE THERE IS NO FAMILY HISTORY. WRONG! While there is a 10-20 percent increased risk of those with a family history, all women should have a yearly breast exam by their physician as well as performing monthly self-exams.

At age 40, begin mammograms.

A LUMP IS THE ONLY INDICATOR OF BREAST CANCER … AND IF I HAVE A LUMP, I DEFINITELY HAVE CANCER. Wrong and wrong. While every lump should absolutely be checked by a doctor, 80 percent of lumps in women’s breasts are caused by benign changes, cysts, or other conditions. Meanwhile, other symptoms to watch: skin irritation, unusual pain or rashes; a change in the nipple including shape or discharge can also be a symptom. Do not delay in getting to the doctor with any concerns!

MY MAMMOGRAM WAS CLEAR LAST YEAR … I DON’T NEED TO DO THIS AGAIN THIS YEAR, RIGHT? Wrong again … The survival rate for breast cancer is increased to 95 percent if the disease is caught in its earliest stages by a mammogram. Meanwhile the mortality rate increases by 20 percent for those who skip a year between mammograms. If your insurance will not cover an annual mammogram, there are a number of free or reduced mammogram screenings in Central Indiana.

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MANY OF US HAVE HAD

WOMEN HELPING WOMEN

FRIENDS OR LOVED ONES

THROUGH LIFE-SAVING

WITH BREAST CANCER.

HEALTHCARE SERVICES

OR PERHAPS WE HAVE BATTLED IT OURSELVES. Women’s health is an important aspect of the overall mission of Hancock Health. And, because of Women Helping Women, our women’s clinic serves many all over Hancock County by providing access to preventative screenings for diseases such as breast cancer.

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The Hancock Health Women’s Clinic serves all of our community members, including those without insurance. Why is this important? Because preventative screenings, like mammograms, are key to diagnosing and treating life threatening illnesses such as cancer, whether you are financially secure and insured or not.

We spoke with Allyson Smith, Executive Director of the Hancock Health Foundation and a member of Women Helping Women, about the importance of helping women across the community gain access to necessary screenings and healthcare. Smith says that, many times, women who are supporting themselves or their families on a limited income put their own healthcare on the backburner. This is why the Women’s Clinic helped 84 women access 157 screenings just last year at no cost.

RAISING FUNDS TO SAVE LIVES, ONE SCREENING AT A TIME The 25th anniversary of the Women Helping Women Gala, their biggest fundraising event of the year, will happen this year on October 20th at Embassy Suites in Noblesville. Years ago, when they first began their mission of helping women access healthcare, Women Helping Women was able to raise less than $40,000 to help those in need in our community.

With a huge team effort, groups of volunteers, passion and a community who cares, last year’s total was a whopping $134,000! That is a lot of free services for women in our community to help prevent devastating diseases such as breast cancer! Smith says this goes along with the Hancock Health mission of providing quality care for the whole community, even those who can’t afford it. In fact, she says, Hancock Health writes off uncompensated charity every month because they are passionate about making Hancock County a place where residents can get the best healthcare possible.

MAKING HEALTH POSSIBLE FOR WOMEN Thousands of women over the years have benefitted from Women Helping Women and the services provided by the women’s clinic. When it was founded in 1998, Women Helping Women became a pillar of breast cancer awareness, prevention, and advocacy within the community for those without insurance. Because of the funding from Women Helping Women, the women’s clinic was then able to treat those who were under- or uninsured through service such as mammograms.

When asked the goal of this year’s annual gala, Smith says, “I’d like to have over 400 people in attendance (which would be the most we’ve ever had) and raise a significant amount of money to support the clinic in the coming years.”

Can you help to support Women Helping Women in their quest to make mammograms and other lifesaving services available for uninsured women across Hancock County? Find out more information about this amazing organization by downloading their brochure.

You can also head to the Hancock Health website to find out more about the services offered by our women’s clinic. Cheers to 25 years of service and passion within our community and thank you to everyone involved in the 25th Anniversary Women Helping Women Gala!

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NO MID-LIFE CRISIS HERE.

WORKING OUT LIFTS MIND, BODY, AND SPIRIT Despite what many would consider an active lifestyle, 56-year-old Mark Rogers believed he needed a good workout beyond his normal routine. He and his wife, Sharon, love the outdoors – walking, hiking, golfing, fishing, and kayaking. “We are not a master of any of them, but dabblers in all,” he says.

And then the Hancock Wellness Center McCordsville location caught his eye.

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“It’s literally on my way to work.

I pass by it every day from my home in Madison County to work in Greenfield,” he says. “I didn’t want to go to some place with a bunch of body builders; I just wanted someplace to concentrate on my wellness.”

And that he did. The 33-year veteran of the construction business and grandpa to a 20month-old grandson became a member in June 2022. Following his initial tour and information session, he began a fitness routine of weigh machines and walking. And then he discovered the group fitness spin cycle class on Tuesdays and Thursdays.

“I like to ride, and I get a good sweat,” he says. “Ashley and Guy lead the class and they are awesome. Honestly, the personal touch I get from the whole wellness center — from Heather at the front desk to the group exercise — has been great.”

His five-day-a-week exercise routine (continuing to do weights and walk every Monday, Wednesday, and Friday) is a far cry from his past experiences ... and he feels the difference, including alleviating the seasonal blues that have dampened his outlook on winter. In addition, he notes that he once had stressrelated back tightness that is no longer an issue.

“I would intermittently work out, starting and then losing interest or motivation, but this time is different,” he said. “I’m 100% committed. I just feel so much better. The workouts really lift my mind, body, and spirit.”

PHOTO BELOW: MARK AND HIS WIFE SHARON IN ZION NATIONAL PARK EARLIER THIS YEAR.

We’re talking huge benefits from this high intensity workout that just also happens to be easy on the joints!

HERE ARE SOME OF THE BIGGEST BENEFITS OF CYCLING: •

I N C R E A S E D M E N TA L A N D E M O T I O N A L W E L L B E I N G

•

DECREASED FEELINGS OF STRESS

•

IMPROVED BLOOD FLOW

•

I N C R E A S E D S TA M I N A A N D M U S C U L A R E N D U R A N C E

•

STRENGTHENS CORE

•

PREVENTS AGAINST CHRONIC ISSUES SUCH AS HEART DISEASE, HIGH BLOOD PRESSURE,STROKE, AND DIABETES

•

WEIGHT LOSS

•

A SENSE OF COMMUNITY

•

IT’S FUN!

Try it 2-3 times a week to reap the maximum benefits.

You can head to any one of the three Hancock Health Wellness Centers in Greenfield, McCordsville, and New Palestine to catch a spin class on almost every day of the week!

hancockhealth.org/wellness

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RETIREES MAKE TIME FOR EXERCISE WORKING OUT LEAVES COUPLE SURE-FOOTED AND READY FOR ADVENTURE

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Many retired people quip that they can’t imagine having time to work. The days fill with all the things you put off until “someday.” Travel, church involvement, spending time with family and outings with friends take up time.

“About two years ago, I said, ‘I’m feeling old. Let’s do something,’” recalls Mike. The Hancock Wellness Center New Palestine location was located five minutes from their new home. The couple signed up for the Foundation Fitness program for 60 days. The $60 program (per participant) propelled them into a whole new routine. They are now regular attendees in the Longevity group class, which Charlotte says keeps them on track, pushing them but in a joint-friendly, low-impact way.

As their workouts are their “unofficial jobs,” it seems as if they may be “unofficial cheerleaders” for those new to the class. “We tell them that they just need to tell the trainers if they need a modification — they’ll really watch out for you. It’s so important for your health and longevity,” says Mike. “We keep reminding people, if you want to pick up your grandkids or prevent falls, this is the thing to do. And don’t underestimate yourself! You can do a lot more than you think, and you feel so much better.”

Mike and Charlotte McGowan retired from busy careers five years ago. She was director of advising and testing for community college in Michigan; he spent 35 years as a control engineer and taught robotics and automation at the same community college for a decade.

When they moved to Central Indiana to be closer to their daughter, they decided they needed something more.

“We look at working out like it’s our job,” says Charlotte.

It's not surprising that this couple who spent time with college students enjoys interacting with the younger members. “The gym is like family. We sometimes get there a little early and watch the CrossFit group, and we are in awe,” says Charlotte.

CHARLOTTE AND M I K E M C G O WA N DURING A RECENT TRIP TO ALASKA.

“WE TELL OUR FRIENDS A N D FA M I LY N O T T O P L A N A N Y T H I N G O N M O N D AY S , W E D N E S D AY S O R F R I D AY S BETWEEN 10 TO 11 A.M. BECAUSE WE WILL BE

“IT HELPS TO BE IN

AT T H E H A N C O C K

A COMMUNITY WHERE THE

WELLNESS CENTER.”

2 0 - , 3 0 - , A N D 4 0 -Y E A R -

That dedication has paid off.

They report they feel stronger and don’t get winded; recovery time is much quicker. The couple traveled to Alaska last year and found themselves sure-footed and agile, able to hike glaciers and explore. “We would not have been able to do that six-months prior.”

OLDS ARE SUPPORTING US AND ROOTING US ON IN RETURN.” And while their daughter and son-in-law, church boards and committees, traveling, book club and a nice group of friends keep them busy, their exercise regimen keeps them healthy. Says Charlotte, “We are living a better life.”

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Ways to Boost Your Immune System this Fall With all the changes that come with fall, give a boost to your immune system to keep you and your family in tip-top shape! Fortunately, this isn’t rocket science; we’re getting back to basics with everyday tricks you’re likely already familiar with (even if you’ve forgotten about them momentarily).

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Gateway Hancock Health offers seven ways to boost your immune system for fall.

1

GET ENOUGH SLEEP Most adults need between 7-9 hours of sleep. The average adult, however, clocks in under seven hours each night. Getting enough sleep is crucial to many of your body’s systems, including the immune system.

3

4

Tip: Slowly move your bedtime forward by 10-15 minutes each week until you find the right amount for your body.

2

DON’T SMOKE In addition to many wellknown negative effects, smoking can weaken the immune system as well.

This leaves you more prone to illness than if you did not smoke. Quitting smoking can be daunting, but there is help!

FOR MORE INFORMATION ON SMOKING CESSATION, PLEASE CALL OR EMAIL BRANDEE BASTIN AT (317) 468.4162 OR BBASTIN@HANCOCKREGIONAL.ORG

5

REDUCE STRESS We know it’s impossible to rid our lives of stress completely, but removing several small stressors can have a big impact! Stress impacts our hormones which in turn taxes the immune system. It’s meant to be protective in stressful situations, but chronic stress overworks the system. Identify one stressor you can alleviate today.

MOVE YOUR BODY Exercise is a great regulator for our bodies and helps maintain a healthy immune system. Of course, this is in addition to many other health benefits that come with moving our bodies. Simple things like taking the stairs or parking further away can inject little bursts of movement into your day. Looking for more ways to move? Look no further than your friends at Hancock Wellness Centers in Greenfield, New Palestine, and McCordsville.

INCREASE YOUR FRUIT & V E G G I E I N TA K E Eating more produce supplies our bodies with much-needed vitamins and nutrients (like fiber), not to mention hydration! Bodies that are fed well function well, and that includes our immune system.

6

D R I N K I N M O D E R AT I O N If you choose to drink alcohol, you’ll experience immune system benefits by limiting your intake.

The Mayo Clinic recommends no more than seven drinks a week for women and no more than 14 drinks a week for men. (And for those interested in exploring an alcoholfree lifestyle, check out our story on page 26.)

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TA K E P R E C A U T I O N S AGAINST INFECTION Do what you can to protect yourself from unnecessary germ exposure. Wash your hands after using the bathroom, before and after eating, and after touching things like door handles and shared public surfaces. Make sure the food you consume is cooked properly to kill potential germs (think about things like meat and eggs). If you are around people that are ill, wear a mask — and wear one around others when you are sick.

Yes, the immune systems’ job is to fight off germs. But by mitigating its load, it has more strength to take on the germs that we can’t avoid.

BY PRACTICING THESE TIPS, WE CAN ALL BE A BIT MORE HEALTHY THIS FALL. TO OUR HEALTH! SAY FIND MORE HEALTH AND WELLNESS TIPS ON THE GATEWAY BLOG. HANCOCKGATEWAY.ORG/BLOG/

.

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How many hours of sleep are enough for good health?

In addition to age, other factors can affect how many hours of sleep you need.

For example: •

Sleep quality. If your sleep is frequently interrupted, you're not getting quality sleep. The quality of your sleep is just as important as the quantity.

•

Previous sleep deprivation. If you're sleep deprived, the amount of sleep you need increases.

•

Pregnancy. Changes in hormone levels and physical discomfort can result in poor sleep quality.

•

Aging. Older adults need about the same amount of sleep as younger adults. As you get older, however, your sleeping patterns might change. Older adults tend to sleep more lightly, take longer to start sleeping and sleep for shorter time spans than do younger adults. Older adults also tend to wake up multiple times during the night.

ANSWER FROM ERIC J. OLSON, M.D., MAYO CLINIC The amount of sleep you need depends on various factors — especially your age. While sleep needs vary significantly among individuals, consider these general guidelines for different age groups:

AGE GROUP

RECOMMENDED AMOUNT OF SLEEP

INFANTS 4 MONTHS TO 12 MONTHS

12 TO 16 HOURS PER 24 HOURS, INCLUDING NAPS

1 TO 2 YEARS

11 TO 14 HOURS PER 24 HOURS, INCLUDING NAPS

3 TO 5 YEARS

10 TO 13 HOURS PER 24 HOURS, INCLUDING NAPS

6 TO 12 YEARS

9 TO 12 HOURS PER 24 HOURS

13 TO 18 YEARS

8 TO 10 HOURS PER 24 HOURS

ADULTS

7 OR MORE HOURS A NIGHT

For kids, getting the recommended amount of sleep on a regular basis is linked with better health, including improved attention, behavior, learning, memory, the ability to control emotions, quality of life, and mental and physical health.

For adults, getting less than seven hours of sleep a night on a regular basis has been linked with poor health, including weight gain, having a body mass index of 30 or higher, diabetes, high blood pressure, heart disease, stroke, and depression.

If you're concerned about the amount of sleep you or your child is getting, talk to your doctor or your child's doctor.

HANCOCKHEALTH.ORG/FIND-A-DOCTOR/

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FALL INTO FITNESS WITH CARDIO It seems like just yesterday we were providing inspiration on how to take your cardio outdoors for summer. And now, as if hardly any time has passed, we are headed into the cool weather of fall. A change in the seasons always mean a change of routine, and that doesn’t stop with your daily dose of fitness.

WHEN IT COMES TO CARDIO, THERE IS NO END TO THE OPTIONS AVAILABLE TO YOU, SO WHICH ONE DO YOU CHOOSE? WHAT DO YOU WANT TO ACCOMPLISH? The great thing about having so many options is that you can find at least one thing to help you reach a specific fitness goal. Many people get into cardio for the heart health factor, whether they have always felt better when they exercise their heart, or their doctor has told them to do more. Others are in it to lose weight or burn calories. And some are in it for the fun, mentally energizing component. No matter where you land, there is something for you.

INCREASING YOUR STAMINA Do you want to increase your stamina and find more endurance? No matter where you are beginning, cardio can help to exercise your respiratory system so that it can function more efficiently. If you are starting from square one, walking is a great option.

In fact, daily walks this fall will not only help to give your heart a workout but will help you to stay mentally sharp and fit all through the winter season. Walking is also a wonderful, sustainable way to get movement in all stages of life.

Jogging, running, cycling, and swimming are also great for increasing your stamina. While jogging and running are more impactful on the joints, they are quite accessible, and many people enjoy a good run in the morning hours.

Cycling and swimming, however, could be a bit easier on the knees, ankles, and other at-risk joints. Hancock Wellness Centers offer indoor pools that are accessible for the early morning swim you need to start your day off right.

BURNING CALORIES AND LOSING WEIGHT If you want to get the most efficient workout for weight loss, add some strength training to your cardio. While walking, swimming, and jogging are great for getting your heart rate up, cardio such as HIIT and circuit training bump up the fat burning by engaging various muscle groups. Hancock Wellness Centers, again, are a great place for group exercise classes that will help you to gain lean muscle and burn fat. HIIT, Aqua Tabata, Aqua Core and others are wonderful options to work with trained instructors to help you get your daily dose of exercise while meeting your fitness goals.

Group classes are also FUN and can help you to stay motivated, even when you don’t want to show up. Check out the full class schedules for each of the three Hancock Wellness Center locations by heading to their website.

While many of us think of a cardio workout as the standard 20 minutes on a treadmill, getting a wide variety of movement will help your body to gain strength and decrease your chances of injury. Therefore, the best solution may be to keep your options open this fall. Mix it up with classes from your local wellness center as well as a walk or jog with a friend on one of Hancock County’s beautiful trails. Any way you get it, cardio is a great form of exercise for lifelong health and wellness.

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HOW ALCOHOL AFFECTS WOMEN If you’re not trying to get pregnant and you’re out of the hard partying of your 20s, you may not think about how alcohol affects you. Many of us enjoy a nice glass of wine with dinner, or maybe having a beer or hard cider after a long day.

But the key word in alcohol use, especially for women, is moderation.

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Alcohol misuse is on the rise in the U.S., particularly among women, and unfortunately this misuse affects women even more than it affects men (...of course ). Alcohol generally stays in our bodies in water weight, which women have less of. This means that if a man and woman weigh the same amount and drink the same amount of alcohol, the woman’s blood alcohol level will generally be higher than the man’s.

Alcohol can also have different impacts based on your age:

TEENS AND TWENTIES Studies have found that teen girls who engaged in binge drinking were affected more than boys, especially in regard to memory and decisionmaking. Women may also be more susceptible to blackouts when drinking, so if you are drinking you should always use the buddy system and have a sober friend for both a designated driver and to help if the party gets out of hand.

THINKING ABOUT A FA M I LY We all know that alcohol can have a negative impact on pregnancy, but it can also affect your fertility.

If you are wanting to start your family, it can be helpful to cut out alcohol to prepare yourself for those nine months sober, and it can also help your chances of getting pregnant. Although the link is unclear at this time, it has been found that even light drinking can negatively impact fertility.

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If you do drink a small amount without realizing you are pregnant, the risk is low in early pregnancy. You can always talk to your doctor with any concerns about these effects.

Alcohol can also impact men’s fertility, so be sure to talk to your future baby daddy about his alcohol consumption too.

H I T T I N G M E N O PAU S E As if we didn’t have enough to worry about during menopause, drinking can affect your changing hormones too. Alcohol can impact your already waning sleep patterns, and it can also trigger some of those especially not-fun menopause symptoms like hot flashes and night sweats. Aging women can also be impacted by osteoporosis, and alcohol doesn’t do any favors to bone health.

As you likely know, women of all ages can be impacted by breast cancer, and alcohol can increase your risks by affecting your hormones. Studies have shown that women who drink three alcoholic drinks each week are 15% more likely to get breast cancer when compared to women who abstain, and the risk goes up with additional consumption.

These can be hard facts to take in, but don’t let them get you too down on drinking. Alcohol in moderation is fine, and we’ve all heard about some of the benefits of a glass of wine!

These include plentiful antioxidants and anti-inflammatory properties, which may improve heart health and gut bacteria.

I F YO U H AV E C O N C E R N S A B O U T A L C O H O L M I S U S E F O R YO U R S E L F (O R A F R I E N D) , B E S U R E T O C O N TA C T YO U R D O C T O R O R C H E C K O U T O N E O F OUR HANCOCK COUNTY SUPPORT GROUPS THROUGH T H E H E A LT H Y 3 6 5 C O N N E C T I O N C E N T E R AT (3 1 7 ) 4 6 8 . 4 2 3 1 .

24P G . X

ISSUE #8

What is a

STANDARD DRINK?

Each drink shown below represents one U.S. standard drink size and has an equivalent amount (0.6 fluid ounces) of "pure" ethanol.

12 FL OZ. OF REGULAR BEER

8-10 FL OZ. OF MALT LIQUOR

ABOUT 5% ALCOHOL

ABOUT 7% ALCOHOL

5 FL OZ. OF TABLE WINE

3-4 FL OZ. OF FORTIFIED WINE

ABOUT 12% ALCOHOL

ABOUT 17% ALCOHOL

1.5 FL OZ. OF BRANDY OR COGNAC

1.5 FL OZ. OF DISTILLED SPIRITS

ABOUT 40% ALCOHOL

ABOUT 40% ALCOHOL 12 25

ON TREND: ALCOHOL-FREE BEVERAGES If you have gotten used to that relaxing 5 p.m. glass of wine, you are not alone. In fact, alcohol consumption has skyrocketed during the last few years by a whopping 21%. Women, especially, have seen a huge jump in what is termed “gray area drinking,” meaning they turn to alcohol to cope with stress. Although this is different from classic alcoholism, it still points to the fact that many people drink far more alcohol than what is recommended for a healthy lifestyle.

BUT I LOVE THE RITUAL! While many of us enjoy the occasional cocktail, some people are more prone to overconsumption. This leads many people to ponder going dry or abstaining from drinking for a certain period. Others see the physical and mental benefits of giving up the booze.

Regardless of your reasons for choosing to abstain from alcohol, it has never been easier than it is right now. Even if you love the ritual of crafting a delicious cocktail and sipping it to wind down in the evening, you will find that many companies are working to keep that intact while also taking alcohol out of the equation.

The best part? Because of the plethora of alcohol-free spirits, it may not even feel hard to make healthier choices for your body and mind!

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D O N ’ T C A L L T H E M M O C K TA I L S We used to employ the term “mocktail” to describe the overly sugary alcohol-free (AF) substitutes found at various dinner parties or baby showers. While they could be fun and fruity, what they lacked was a more sophisticated touch. Now, you will find AF prosecco, zero proof botanical spirits and even AF gin, whiskey, and tequila for those who want more of a classic cocktail experience without the headache afterward. Some of our favorite options include:

•

Seedlip’s Garden 108 as a substitute for gin, with notes of peas, rosemary- thyme

•

Aplos hemp infused spirit with yuzu, rosemary, basil, cucumber and dandelion

•

Ritual Zero Proof Whiskey Alternative for a great AF Manhattan

You can use these nonalcoholic spirits in place of their counterparts for a sober twist on your favorite classic cocktails. For more recipes similar to these below, check out Good Drinks: Alcohol-Free Recipes for When You’re Not Drinking for Whatever Reason by Julia Bainbridge.

NOW FOR SOME RECIPES! Want to craft your own 5 p.m. alcohol-free ritual without the fuss (or the expensive AF spirits)?

Here are some great recipes that won’t leave you feeling like you are missing out:

FAUX FIZZ

FROM THE BBC GOOD FOOD

INGREDIENTS

•

2 tsp Apple Cider Vinegar

•

Sparkling Water, to top up

FOR THE BASE SYRUP

•

1 Sliced Pear

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4 Dried Apricots

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75g Golden Caster Sugar

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25g Honey

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1 sprig Rosemary, plus extra to garnish (optional)

•

1 strip Lemon Zest

STEP 1

STEP 2

To make the base syrup, put the sliced pear, dried apricots, golden caster sugar, honey, sprig of rosemary and a strip of lemon zest in a saucepan with 100ml water. Heat for 10 mins or until the sugar has dissolved and the pear is very soft, then leave to cool completely.

Strain the syrup into a jug, add the apple cider vinegar and chill in the fridge for at least 30 mins. Pour about 25ml of the syrup into a champagne flute and top with cold sparkling water.

Garnish with a rosemary sprig, if you like.

FROZEN APPLE MARGARITA INGREDIENTS

F R O M TA S T E . C O M . A U

STEP 1

STEP 3

Decorate with apple slices and lime zest.

•

Salt, to serve

•

1 Lime, halved

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2 cups (500ml) Ashton Valley Fresh Sparkling Apple Juice

Place salt on a plate. Run the cut side of the lime around the rims of serving glasses. Dip in the salt to coat.

•

1 cup Sparkling Water

STEP 2

•

2 tsp finely grated lime rind

•

2 tbsp Lime Juice

•

4 cups Ice Cubes

•

4 slices Green Apple

Place sparkling apple juice, lime rind, lime juice and ice in a blender and blend until smooth. Pour evenly among the glasses. Add a splash of sparkling water to taste.

•

Lime zest, to serve

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