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Healthy Horizons

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about us

Welcome to Team Healthy Horizons! Our Selma 2018 edition is filled with information about premier medical care providers and wellness resources in your community along with articles to help you enjoy a healthier lifestyle. The area’s newest OB/GYN, Dr. Shawnequa Brown, talked with us about her desire to help people and how she puts family first. Keshee Dozier-Smith also spoke with us about trying to live the life she promotes through Rural Health Medical Program. Along with fitness tips from InShape Fitness and how to spot mental health issues in your child and teen, Healthy Horizons has put together an issue full of useful, relevant health and prevention information for you and your entire family. We’ve also updated our resource guide to cover online resources. For more than 15 years, our goal at Healthy Horizons has been to provide a vital resource for your wellness and healthcare needs, and we recognize our duty to consciously maintain relevant content to better serve you. With our passion for God, community and family, this publication is a natural extension of our core beliefs and values. Thank you for choosing Healthy Horizons. Mark and Kimberly Helms

Publisher Mark Helms 256.235.1955 mhelms@cableone.net

Publisher/Events Coordinator Kimberly Helms, D.H.Ed., MSN, RN 256.310.6174 khelms@jsu.edu

Office Coordinator DeAnn Hightower 256.235.1955 haleydee@cableone.net

Graphics/Editorial Gwen Bishop 256.307.8155 gwenbishop1@gmail.com

Contributor Heather Austin 2

Healthy Horizons

Printed by Publications Press

334.244.0436

Advertising sales or to request additional copies: Phone: 256.235.1955 Fax: 256.235.1935 Have a suggestion? Healthy Horizons, PO Box 81, Choccolocco, AL 36254

www.readhealthyhorizons.com Copyright 2018 by Healthy Horizons Magazine. All rights reserved. Although some parts of this publication may be reprinted and reproduced, we require that prior permission be obtained in writing. Healthy Horizons is a free publication distributed locally and is supported by our advertisers. It is available in selected stores, physician offices, wellness centers, assisted living centers, hospitals and rehab centers. Please call for a location near you or if you would like copies placed at your business.


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contents

14 Events

06 17 Dr. Brown comes to town

11

Keshee Dozier-Smith

Do what you love and make a difference 4

Healthy Horizons

Start them young

How dance and gymnastics can improve your child’s life

21 Playground safety


24 34

Identifying mental health issues

27

Why plan ahead? Peace of mind!

31

Plastic Surgery

It’s for more than a pretty face

38 Health screenings

Safer teen driving

41

Lower your blood pressure naturally

32 42

Getting in shape is about getting started

Online resources

www.readhealthyhorizons.com

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Dr.

rown comes to town 6

Healthy Horizons


Dr. Shawnequa Brown has always loved helping people. And it was no accident she and her family choose Selma as their new home. Dr. Brown is a big believer in family, whether by blood, or her extended “patient” family, so when looking for a place for her practice, Selma was on her radar as her sister-in-law already lives here. “This was a great opportunity to get back closer together and allow our kids to play together,” she said. Since her calling is helping others, Dr. Brown was also looking for an underserved location for her OB/GYN practice. “There is a lack of access to care here,” she said, “and patients have started migrating to Montgomery. We really have to recruit them to come back. “It was a just a need that drew me this way.” Although trust is an important aspect in any doctor/patient relationship, Dr. Brown said it’s even more important due to the nature of people. OB/GYN is just very private. “I form actual relationships with my patients,” she said. “I have very young patients and up to 65 and 70. I am usually with them through all the transitions of life. “I may have daughter, mom and grandmother all as patients. “I may be there from their birth, so I do become an intimate part of their family,” Dr. Brown said. This is why trust is so important, she said. “Sometimes they will tell me anything, anywhere, anytime,” she said laughing. “They feel comfortable telling me anything.” Dr. Brown jokingly said she could write a book on some of the funny

things women have told her over the years - things that have nothing to do with their medical care. Although medical care isn’t dominated by men anymore, many women are so used to their OB/GYN being a man, making the transition to a female can be strange or uncomfortable at first, she said. “They get so used to males that it is different. “But a female OB/GYN can relate, where a male can’t relate to

Dr. Brown’s children, top left: Eric Jr., Chase and Madelyn, and her husband, top right: Eric www.readhealthyhorizons.com

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their patients,” Dr. Brown said. “I’m not saying men are less compassionate to their female patients’ needs, but we just have different psyches. Men and women are just wired differently,” she said. To get to where she is today, Dr. Brown had a long path ahead of her. From an early age, she has always loved helping people, that’s why she chose to go into medicine. “Helping people has always been a passion of mine,” she said. Dr. Brown married right out of college and had her first child during her residency. Jokingly, she said she planned all her kids’ births around her residency because once you join a practice “they don’t like you to take a lot of time off work.” Through hard work and diligence, and a lot of studying, she finished college and residency work on time. “It was challenging, but very doable,” she said. She has tried to pass on her knowledge of school and studying to her children, she said. “I had to learn how to study and I’ve tried to teach my children this too, 8

Healthy Horizons

that they can study ‘more smart’.” Dr. Brown has tried to impress upon her children that just because they get all A’s in whatever grade or school they are in now, that once they move up, everyone may make all A’s so they may have to work harder to keep up or to continue to make those good grades. Although a doctor’s life can be quite demanding and take a lot of time, Dr. Brown said her family is the most important thing to her and all of her spare time is spent with them. “I love to read and I’ve purchased many great novels but I have yet to finish them,” she said laughing. Her and her husband spend all their extra time around the kids. They enjoy parks, going to the movies, amusement parks and even something as simple as going to dinner. They also enjoy watching basketball and football. “I’m also an unpaid Uber driver,” she said laughing. Rounding out their family is a turtle, Rocky, found in the yard 13 years ago, and the family dog, Bella. So far, Dr. Brown said she has enjoyed her time in Selma and looks forward to helping patients here. Dr. Brown began her partnership with Vaughan Regional Medical Center and Dr. Wm. Michael Stevens in early August. She is still accepting new patients. Call 334-875-7173 to schedule your first appointment or for a consultation.


www.readhealthyhorizons.com

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10

Healthy Horizons


Keshee DozierSmith

L ove

Do what you

& make a difference www.readhealthyhorizons.com

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Do your best in your role - you will be able to affect change around you.

In weather terms, Rural Health Medical Program, Inc. CEO Keshee DozierSmith would either be classified as a whirlwind or a lightening storm - but in a good way. Full of energy, with a goal of helping everyone she comes in contact with have a better quality of life, Keshee also puts the same amount of energy into her own life. “I believe we should be an example of the work we do,” she said. A mother of five (four daughters and one son), Keshee believes the example you set in life starts at home. Being in the healthcare industry, Keshee brings to her awareness, prevention and adherence of living the healthiest lifestyle to improve the overall health of her family. Her husband enjoys an active and health conscience lifestyle as well, and he typically takes the lead in planning family exercising activities such as bike riding, family walks and playtime at the park. Although RHMPI does run several clinics throughout the Black Belt Region, Keshee believes in prevention and taking responsibility for your own wellness, so she works hard to pull in other agencies and programs to help residents have an overall better quality of life. A graduate of Selma High School, Keshee didn’t get her start in healthcare in her hometown, instead her mother insisted she move away, get an education, get 12

Healthy Horizons

established, and then, if the time was right, move back home. So that’s what she did. After graduating from Spelman College in Atlanta with a Bachelor of Arts in economics and a minor in business management, Keshee took a job there with a Fortune 500 IT consulting company, Accenture, LLC. While in this position, Keshee was able to travel, meet new people, develop professional relationships, work across multiple industries implementing talent management and organize developmental strategies to improve each company’s enterprise workforce. Her expertise in negotiating in the boardroom comes from the time spend as a Change Management Manager.


While working at Accenture, she transitioned into the Enterprise Deparment as a Human Resource Lead for the Houston, TX office. While serving in this capacity she was able to lead the Community Engagement and Outreach, which sparked her interest in being more engaged in her hometown. This led to Keshee organizing her own non-profit, Black Belt Community Development Coalition in 2014. This organization was designed to assist individuals and families in transition from substance abuse, incarcertaion or homelessness. “I wanted to create a safe haven for the family during recovery and get the entire family help,” she said. “We were trying to provide all services whether is was trying to help someone get their GED, part-time employment, help them with finances, whatever they needed. This transition is a two-year cycle of events that gets them ready to re-enter the community as a soberminded person.” Keshee’s passion is to help families have access to essential resources to advance them, and establish a

legacy and wealth to be passed on from generation to generation. Fast forward to 2016, and she is now able to help her community with similar services - but extended to cover healthcare. “In my capacity, I have the opportunity to provide individuals and families, regardless of their socioeconomic status, access to an attractive, well-designed health center where highly skilled clinicians and physicians provide quality healthcare services,” Keshee said. Building, growing and sending the message of wellness to the medically underserved Black Belt region is a lot of work, but Keshee has the energy, experience, energy and knowledge for the task. She knows it won’t happen overnight, but she’s here for the long haul. “This job is a calling, it takes a lot of sacrifice,” she said, “and it’s not so much a choice, but a divine calling to be a servant leader. It’s also a blessing to be able to help so many people improve their lives by giving them better healthcare.” www.readhealthyhorizons.com

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events february

Black History Celebration Facebook @cityofselmamayor

march

Battle of Selma Reenactment 5 Marina Drive battleofselma.com

june

Selma Bridge Crossing Jubilee 334-526-2626

Jazz on the Grazz Phoenix Park Facebook @cityofselmamayor

Historic Selma Pilgrimage Vaughan-Smitherman Museum 334-412-8550

august

Road to Freedom Wagon Tour 9518 Cahaba Road, Orrville 334-872-8058

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april

Healthy Horizons

River Rally and Community Funday Selma Riverfront Amphitheater 334-874-2101

october

Kenan’s Mill Festival 188 County Road 236 334-412-0722 Old Cahawba Haunted History 9518 Cahaba Rd, Orrville 334-872-8058 Alabama Tale Tellin’ Festival 3 Church Street 334-878-2787


St. Paul’s Lobsterfest St. Paul’s Episcopal Church 334-874-8421 AWF Selma Wild Game Cook-Off Historic St James Hotel Downtown Selma www.alabamawildlife.com Fall Farm to Feast Spencer Farm, Marion Junction blackbeltfound.org

december Holiday Festival 1000 Selma Avenue 334-412-8550

Pot Luck Gathering By the River Center for Humanity 334-505-6158

ongoing

Themed Walking Tours Old Cahawba Historial Site, Orrville 334-872-8058

1st Morning ArtWalk Downtown Selma 334-375-3838

www.readhealthyhorizons.com

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Healthy Horizons


Start them young:

How dance and gymnastics can improve your child’s life In today’s electronic, high-tech world, most parents worry about the amount of screen time their child have and whether or not they are getting enough physical activity. For years, children have danced and “flipped.” Beautiful Feet Dance Studio owner Courtney Washington and discuss the benefits of both dance and gymnastics on healthy children. www.readhealthyhorizons.com

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Dance

Beautiful Feet Studio of Dance owner Courtney Washington has been dancing her entire life. Her dance studio even has humble beginnings as a non-profit summer dance camp. For Courtney, the number one benefit of dance for children is education. “If you can concentrate in here - there are three routines to remember and execute for our recital - you can do it in the classroom,” Courtney said. This is the base of what she teaches her students. “It takes discipline and determination to learn these dances and moves.” She reminds her students if they can put this much effort into learning how to dance, they can put that much effort into school. “I also tell them if they can pay attention here, they can do it in the classroom,” she said. Courtney said she also sees a growth in each student’s self esteem from learning things they didn’t think they could and learning to have control over their bodies. She said a lot of girls would sign up thinking they were going to learn hip hop - which she does teach - but they quickly learn the foundations comes first. From exercise and stretching, they move on to ballet, tap and jazz. Once the classic dance foundation is laid, the students get to move on to hip hop, baton and some move to pointe ballet. For the first few weeks of class, Courtney said, they focus on conditioning, which also includes how and what they should be eating. Another aspect she finds important is the creativity of dance and music. “I allow them to listen to the music and ask them to figure out what it means and how it feels,” she said. From there, the girls learn to choose costumes and help choreograph the dance. “This allows them to expand their minds,” Courtney said. For more infomation, find them online at www.bfsdonline.com. 18

Healthy Horizons


Gymnastics

Every sport has some kind of benefit for children. The overall benefits that sports have in common are strength, mental and physical discipline and in many cases, teamwork. If your child is inclined to “turning flips” around the house, outside, or on a trampoline, gymnastics may be the sport for him. The major benefits of gymnastics are in the more important developmental areas that will help your child become a better student and young adult. Gymnastics programs keep kids active while they’re in the gym but also encourages them to be active outside of the gym. By teaching children they can be successful at physical skills, it encourages them to get up off the couch and put down their iPads! Gymnastics instruction helps develop better coordination and body awareness. For young children, interacting with their surroundings is mostly physical in their early years. Pound-for-pound, gymnastics produces the best athletes in the world. Gymnastics uses almost exclusively body weight exercises to build upper body, lower body and core strength. Kids who do gymnastics show off this strength at a young age. At all ages, gymnastics provides an opportunity to develop social skills. Younger children learn how to stand in line, look, listen, be quiet when others are talking, work and think independently and be respectful, among other things. The older kids in the gym learn to inquire about why something works the way it does. They also learn how to set a good example for the people who look up to them and become role models at a young age. Locally, Dixie Flips offers a nice, rounded program for children. You can reach them at 334-431-0041. Drive a little further to Montgomery for United Gym Stars and Cheer. Call them at 334284-2244. UGSC has more advanced classes, as well as specialized classes for boys.


keeping

kids safe

at play

#1 Tip

Carefully supervise children on playgrounds to make sure they’re safe

Check for dangerous hardware, like open “S” hooks or protruding bolt ends.

Hazard!

Check for sharp points or edges in equipment.

Look out for tripping hazards, like exposed concrete footings, tree stumps, and rocks.

No falls

Make sure elevated surfaces have guardrails to prevent falls. Check playground regularly to see that equipment is in good condition. 20

Healthy Horizons

Make sure spaces that could trap children, such as openings in guardrails or between ladder rungs, measure less than 3.5 inches or more than 9 inches.


Kids love to play on the playground and there are a lot of benefits to outdoor play. Playgrounds are an opportunity for kids to get fresh air, sunshine, exercise and make new friends. Marie Crew agrees. She’s the director of Alabama Safe Kids at Children’s of Alabama. “Alabama has a high obesity rate, so we want the children to be active. We want kids playing at least 60 minutes a day,” she said. It’s important that parents do their part to ensure their child’s time on the playground is fun and injuryfree. Each year, more than 200,000 kids are treated in hospital emergency departments for playground-related injuries. Many of these accidents are preventable with the proper supervision. “That’s the big thing. We want parents to be with their children,” Crew said. “Parents should check the playground to be sure it’s in good repair. We want parents to put their phones down and interact with their children.” Children should never play on a playground unsupervised. Young children can’t always judge distances properly and can’t foresee dangerous situations while older children like to test their limits. It’s important for an adult to be there to help keep them safe.

In addition to supervision, before children play on a playground, an adult should always check it for safety. Make sure the playground equipment is in good shape. If it has instructions on it, be sure to read them. Many playgrounds indicate the recommended age range for children. Toddlers should be on a separate playground with special equipment that is lower to the ground. Crew said a proper playground surface is important as well. “It’s best to have a soft, spongy surface that can cushion falls. Shredded tires, pea gravel and and mulch are options as well,” she said. Concrete, asphalt, grass and packed earth surfaces are not safe. Modern playgrounds are often made of plastic instead of metal, which can get too hot. Even still, Crew recommends parents think about the heat of the day and check the equipment before their child plays on it to make sure it isn’t too hot. Children love for their parents to engage with them when they’re playing on the playground. A good recommendation is for the adult to be close by, encouraging and watching their child while they play. Play is an important part of kids physical, social, intellectual and emotional development. By taking a few extra precautions, they can learn and grow through play while being more likely to stay safe and injury-free. www.readhealthyhorizons.com

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Healthy Horizons


Identifying Mental health concerns are more common than most people think, affecting about 20 percent of people, or 1 in 5 people. Mental health concerns can be cause by environmental stressors, genetic factors, biochemical imbalances or a combination of these. Learning to recognize the signs of mental health difficulties can lead to quicker assessment, intervention Here are the 11 warning signs parents should watch for: •Feeling very sad or withdrawn for two or more weeks •Seriously trying to harm or kill himself, or making plans to do so •Sudden overwhelming fear for no reason, sometimes with a racing heart or fast breathing • Involved in multiple fights, using a weapon, or wanting badly to hurt others • Severe, out-of-control behavior that can hurt himself or others • Not eating, throwing up or using laxatives to make herself lose weight • Intensive worries or fears that get in the way of daily activities • Extreme difficulty in concentrating or staying still that puts her in physical danger or causes school failure • Repeated use of drugs or alcohol • Severe mood swings that cause problems in relationships • Drastic changes in her behavior or personality

and better overall functioning. Psychiatrist Peter Jensen, interviewed some 6,000 families as a part of a research project to create a list to make it easier for parents, teachers, pediatricians, and others who work with children to know when they should take steps to get care for a child or adolescent. His list aims to help separate

warning signs of illness from typical moodiness and occasional disruptive behavior like defiance, aggression, and impulsivity. Warning signs for psychiatric illness are often differentiated from behavior that’s not problematic by how long the behavior lasts, whether it impacts a child’s functioning, or whether it affects other people.

Each illness has its own symptoms, but common signs of mental illness in adults and adolescents can include the following: • Excessive worrying or fear • Feeling excessively sad or low • Confused thinking or problems concentrating and learning • Extreme mood changes, including uncontrollable “highs” or feelings of euphoria • Prolonged or strong feelings of irritability or anger • Avoiding friends and social activities • Difficulties understanding or relating to other people • Changes in sleeping habits or feeling tired and low energy • Changes in eating habits such as increased hunger or lack of appetite • Changes in sex drive • Difficulty perceiving reality (delusions or hallucinations, in which a person experiences and senses things that don’t exist in objective reality) • Inability to perceive changes in one’s own feelings, behavior or personality (“lack of insight” or anosognosia) • Abuse of substances like alcohol or drugs • Multiple physical ailments without obvious causes (such as headaches, stomach aches, vague and ongoing “aches and pains”) • Thinking about suicide • Inability to carry out daily activities or handle daily problems and stress •An intense fear of weight gain or concern with appearance

Rural Health Medical Program, Inc. offers Tele Psychiatric services to the communities across the Black Belt Region. For more information, call (334) 874-7428.


mental health issues What can you do? If you or someone you know

is in crisis now, seek help immediately. Call the National Suicide Prevention Lifeline

Call the National Alliance on Mental Illness Helpline at 1-800-950NAMI (6264). The NAMI HelpLine can be reached Monday through Friday, 10 am–6 pm, ET. HelpLine staff and volunteers are prepared to answer your questions about mental health issues including: • Symptoms of mental health conditions • Treatment options • Local support groups and services • Education programs • Helping family members get treatment • Programs to help find jobs • Legal issues (the NAMI Legal Resource Service can connect individuals with attorneys in their area but does not have the resources to provide individual representation) • HelpLine staff are unable to provide counseling or therapy, cannot provide specific recommendations for things like treatment or do individual casework, legal representations or other individual advocacy. In the event of a crisis call, they transfer callers in crisis or who express suicidal ideation to a national crisis line to provide further assistance. As a caregiver of someone with a mental health concern, it is normal to feel overwhelmed, and even ashamed, hurt, embarrassed or angry with a family member whose behaviors can be difficult

to understand and handle. It is important to identify supports in the community for yourself as well as resources to help your loved one manage their mental health difficulties. Family support groups

1-800-273-TALK (8255) to reach a 24-hour crisis center or dial 9-1-1 for immediate assistance.

The Children’s of Alabama Psychiatric Intake Response Center (PIRC) 205-638-PIRC (7472) is located in the Emergency Department at Children’s of Alabama, is a psychiatric response center designed to assist patients, their loved ones and/ or caregivers, and community providers in finding the appropriate level of mental health care. These services are provided via telephone or in person by licensed mental health clinicians trained to assess a child or teen’s mental, emotional and behavioral needs and recommend the best treatment options. • Anyone with a mental health question or concern regarding a child or adolescent is encouraged to contact the PIRC at 205-638PIRC (7472). • PIRC is open seven days a week, year-round from 8 a.m. to 11 p.m. • Anyone experiencing a crisis should call 9-1-1 or go to the nearest Emergency Room. • Anyone experiencing suicidal thoughts should call the 24-hour, 7 day a week National Suicide Prevention Lifeline number at 1-800-273-TALK (8255). can be helpful. To find such a group, ask at your local hospitals or community mental health agency, or contact your local chapter of the National Alliance on Mental Illness (NAMI).

By Heather Austin, Ph.D. www.readhealthyhorizons.com

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Our digital issues are a great way to read the latest Healthy Horizons magazines on your phone, tablet or computer. Interactive links to websites, social media and more allow you to connect quickly with health and wellness resources in your community. Sign up for your FREE subscription at www.readhealthyhorizons. com, and we’ll notify you each month when the latest issue is available.

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Healthy Horizons


Why Plan Ahead?

Peace of Mind!

Many who have undergone the emotional strain of arranging a Step #1: Go to the Plan Ahead drop down funeral within hours of losing a box and select Pre-Planning Form. Follow loved one have made the choice to instructions. pre-plan their own funeral. Doing so lifts the burden from their loved ones by relieving decision-making pressure at a time of grief and emotional stress. Funeral arrangements are a deeply personal choice. Preplanning provides you with the time needed to make practical, Step #2: Once you have registered, filling out the Basic Planner is very simple. detailed decisions that reflect your standards, lifestyle, taste and budget. Miller Funeral Home assures you and your family that the choices you make will be carried out as planned. When you finalize your plan, Miller can advise you of the total cost. You do not have to set aside funds for your plan, but doing so protects you against escalating funeral costs. By locking in today’s funeral costs and ensuring that the necessary funds are set aside, you help relieve yourself of unnecessary future worry and your survivors of an unexpected expense. With Miller Funeral Home’s Basic Planner, you can take your time to consider the basic services and products which best suit your preferences and budget. Explore different options until you find those that are right for you. Once you complete the Basic Planner, Miller’s Details Planner guides and assists you in making specific decisions about your plan. For more information about how you can help your family now by planning ahead with Miller Funeral Home’s online planning tool, call Miller today at 334-874-9081. Find their planner app at www. Step #3: If you’d like, continue to the Detailed Planner. All of your information is saved and ready for you when you need it. randallmillerfuneralservice.com. www.readhealthyhorizons.com

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Immune system boost

#1

Urban green spaces

While we breathe the fresh air, we breathe in phytoncides which have antibacterial and antifungal qualities. Our bodies respond by increasing the number and activity of a type of white blood cell that kill tumor- and virus-infected cells.

Gardens, parks and street trees make up what is called the urban forest. These pockets are our daily access to trees.

#2

Mood, stress and BP

Exercising in forests or looking at trees reduces blood pressure as well as stress-related hormones cortisol and adrenaline.

#3

#4

Focus and patience

Trying to focus for long periods of time can mentally drain us. Spending time in nature gives the cognitive portion of our brain a break.

Kids and ADHD

In children, the part of the brain affected by attention fatigue is also involved in ADHD. Children who spend time in natural outdoor environments have a reduction in attention fatigue and ADHD symptoms.

#5

#6

Faster healing time

A “green� view helps patients recover from surgery. They have shorter postoperative stays, take fewer painkillers, and have fewer complications.

how

forests make us healthier www.readhealthyhorizons.com www.readhealthyhorizons.com

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Automobile crashes are the number one killer of teenagers and the number one cause of disabling injuries for teens. Sadly, many of these accidents are preventable. Leslie Brown is the coordinator of Alabama Safe Kids at Children’s of Alabama. She said

may not have more than one nonfamily passenger in the vehicle with them other than the parent, guardian or a supervising licensed driver at least 21 years of age. Brown has teenagers of her own, so talking about safe driving isn’t just part of her job description, it’s personal. “I always say to my teenagers, ‘Are you a great friend or a good friend?’” she said. “I tell

parents play an important role in encouraging their children to be safe as a driver and a passenger. “Parents can start by talking to their child when in elementary school about being a safe passenger,” Brown said. “Things like modeling safe behavior, wearing a seatbelt every time and putting the cell phone down. They’re going to do what we do.” In Alabama, the Graduated Driver License Law is a mandatory restriction in place for inexperienced drivers. One of the requirements is that a new driver

them, ‘Encourage your friends to wear their seatbelts. Ask, ‘Can I send that text for you?’ instead of allowing them to text and drive.” Getting a new driver’s license is an exciting time for a teenager. By helping them to know the law and apply safe driving practices, parents can play an important role in keeping their teens alive. Brown said parents should become familiar with the Graduated Driver License Law and download a Teen Driving Agreement for their new driver to sign. This helps to establish

important ground rules to keep the new driver safe. And Brown says, if the teen violates any of these rules there should be consequences. “Take away keys when they don’t follow rules,” she said. “You can also offer rewards when they do make good choices.” Brown said it’s important teens and adults do these three things: • Obey the law

• Wear a seatbelt • Put down the cell phone Children’s of Alabama offers links to the Graduated Driver License Law, the Teen Driving Agreement and more resources for parents and teens. Go to www.childrensal. org/Safe-Teen-Driving-Toolkit to access.


Getting in shape To reach any goal the first step is to get started. If you’re ready to get in shape, lose weight, feel better, it’s the same first step. Just get started. In Shape Fitness personal trainer Phillip Hemphill’s advice is to keep it simple. If you’re not sure what “keep it simple” is, stop by for a free assessment with either Phillip or owner David Johnson. The assessment includes what goals you are trying to reach, your current health condition and any risk factors. You should be cleared by your doctor before beginning any exercise regime. Now back to the simple stuff. Along with exercise to reach your goal, diet and nutrition play a huge role in determining how healthy you are.

“We try to guide people on their diet,” Phillip said. “That’s a big part of it. We try to give good advice, we ask a lot of questions. “The main thing we try to teach in the beginning is to make smarter choices. Keep it simple. Don’t overcomplicate it. If you have a Coke and a water - drink the water. Shop around the edges of the grocery store. “Generally, when people get stressed, they give up,” he said. Baby steps are what help keep most people on track to reach their goals, he said. The same principal is applied to exercise. 32

Healthy Horizons


is about getting

started “You have to get active first and then we’re going to ease in the diet. You have to be consistent and we’ll help keep you motivated,” he said. During the assessment, Phillip and David will find out if you’d rather work out alone or in a group. Each has its own benefits, so it’s more of a personal preference, Phillip said. The most popular fitness routine, David said, is the cross training class. “If someone wants to work out in a group, we put them in the cross training classes,” he said. “They see fast results - they burn fat and they will build endurance and strength quickly. “It’s hardcore, but anybody can do it. We have a 70-year-old

doing it.” The success of cross training is due to each individual starting at a level they are comfortable with and working up from there, David said. For those who would rather start out alone, they offer personal training and each new member is given tutorials on all of the machines. In Shape Fitness also boasts a swimming pool, tennis courts and a basketball court. David has been the owner of In Shape Fitness for a little over a year and has continued to improve and

programs, as well as improve and add workout areas and amenities. “Whatever our members’ goals are, we can satisfy them,” David said. “My job is to make sure Selma has the nicest place to workout, and we do everything we can do so our members can get the best out of themselves.” For more information on the facilities, membership pricing, or to schedule an assessment, give David or Phillip a call at 334-875-7500. You can also find them on Facebook and they generally respond to messages there the same business day.


Plastic surgery It’s for more than a

pretty face


There are many misconceptions about plastic surgery. The necessity or desire for plastic surgery is often interwoven into one thing: The need to look and feel normal. Jane Emerton, RN First Assistant to Dr. Michael Bentley of Plastic Surgery Associates of Montgomery, said most of the surgeries they perform tend to be “life changing” for patients. This includes elective surgeries, she said. In many cases, a person’s self esteem suffers when parts of their body are not like everyone else’s, she said. For example, a child whose ears stick out will probably be made fun of at school. An otoplasty (ear surgery that can improve the shape, position or proportion of the ear) can fix the problem and help the child lead a more normal life by making the ears look more normal. “This can be life changing for a child who gets made fun of,” Jane said. Before any type of plastic surgery, and especially with children, a patient counselor will meet with the potential patient. One of the things they want to be sure of is that the patient is unhappy with the way they currently look and understand there will be a big change to their appearance after the surgery. Most people are of the opinion that all women will have breast reconstruction after a mastectomy, but Jane said this is not always the case. Having reconstruction after a mastectomy is two

separate surgeries each with its own complications and recovery time, so many women either don’t have the reconstructive surgery or opt to wait until they are sure that’s what they want to do, she said. “From a cosmetic standpoint, women are not happy about how they look, or they want their clothes to fit better,” Jane said. One patient, she said, went almost 10 years before deciding it was time for reconstruction. The patient missed the symmetry of her body and when she looked in the mirror she felt like half of herself was missing. After surgery, Jane said the patient told her she felt “whole again and more natural” in her clothes. Another reason people may opt for plastic surgery is to resculpt after weight loss, Jane said. As the body ages, skin and fat will remain stretched or just not look right after weight loss, so the patient will look in the mirror and still see a fat person, she said. Tummy tucks, liposuction and the like will help this person feel like themselves again. There are also a lot of men who have surgery. One of the procedures that men have most often is not actually cosmetic and is covered by insurance, Jane said. As we age, our eyelids can start drooping and depending on how much skin is actually sagging, this can cause visual impairments. If an opthamologist determines the upper lid is causing this, an eye lift may be in order, she said. If you’re interested or curious about what types of surgery are available, Plastic Surgery Associates of Montgomery holds two open houses a year. Everyone is invited and this is a great opportunity to meet the doctors and staff, as well as get more information on ways they can improve your life.

For more information, or to schedule a consultation, contact Plastic Surgery Associates of Montgomery at 334.284.2800 or find them online at www.psaom.com. www.readhealthyhorizons.com

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health screenings

If you are looking to improve your health, there are several health screenings and fitness events throughout the area at different times during the year. Please use the contact numbers listed to find out when the events are scheduled, location and screenings offered. Free Health Screening Vaughan Community Health Services (334) 872-3303 Free Prostate Cancer Screening Dallas County Health Department (334) 874-2550 Biometrical Screening Pilcher, McBryde Drug Co. (334) 875-7208

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Healthy Horizons

Children’s Health Fair Vaughan Regional Medical Center (334) 418-4100

See It First Health & Fitness Expo Michael Johnson’s 93/90 Foundaiton (334) 875-7241 Get Fit Selma

GetFitSelma@ gmail.com or (512) 589-3735


www.readhealthyhorizons.com

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do this: Lose extra pounds and watch your waistline Blood pressure often increases as weight increases. Weight loss is one of the most effective lifestyle changes for controlling blood pressure. Losing even a small amount of weight if you’re overweight or obese can help reduce your blood pressure.

Exercise regularly Regular physical activity — such as 150 minutes a week, or about 30 minutes most days of the week — can lower your blood pressure. It’s important to be consistent because if you stop exercising, your blood pressure can rise again.

Besides shedding pounds, you generally should also keep an eye on your waistline. Carrying too much weight around your waist can put you at greater risk of high blood pressure.

Some examples of aerobic exercise you may try to lower blood pressure include walking, jogging, cycling, swimming or dancing.

not this: Smoke or drink Alcohol can be both good and bad for your health. By drinking alcohol only in moderation — generally one drink a day for women, or two a day for men — you can potentially lower your blood pressure by about 4 mm Hg. But that protective effect is lost if you drink too much alcohol.

of alcohol can actually raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medications. Each cigarette you smoke increases your blood pressure for many minutes after you finish. Stopping smoking helps your blood pressure return to normal.

Drinking more than moderate amounts

do this:

Eat a healthy diet Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 11 mm Hg. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet.

Be a smart shopper Read food labels when you shop and stick to your healthy-eating plan when you’re dining out, too. Reduce sodium in your diet Even a small reduction in the sodium in your diet can improve your heart health and reduce blood pressure by about 5 to 6 mm Hg. www.readhealthyhorizons.com

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online resources

AUDIOLOGY Central Alabama Easter Seals eastersealscentralalabama.org Central Alabama Audiology caaudiology.com

CANCER CARE CENTER Montgomery Cancer Center of Selma montgomerycancercenter.com CARDIOLOGY Steven Allyn, MD FACC www.vaughanspecialtygroup.com DENTISTS Central Alabama Children’s Dentistry www.childrensdentistryofcentral alabama.com

HOSPITALS Vaughan Regional Medical Center www.vaughanregional.com

MENTAL HEALTH Cahaba Center-Mental Health Center cahabamentalhealth.com NURSING HOMES Park Place diversicareparkplace.com OB/GYN Brent B. Whiddon, MD montgomerywomenshealth.com ONCOLOGY Central Alabama Radiation Oncology www.carollc.com

Tucker Family Dentistry, P.C. OPTOMETRISTS tuckerfamilydentistryofselma.com Eyemax Vision Center www.eyemaxvision.com FUNERAL HOME Miller Funeral Service Primary Eye Care Center www.randallmillerfuneralservice. primaryeyecareslo.com com Selma Eye Associates www.selmaeye.com HOME HEALTH & REHAB Amedisys Home Health Care Song Eye Center www.amedisys.com www.songeyecenter.com AseraCare PEDIATRICS www.aseracare.com Selma Pediatrics selmapediatricsonline.com Gentiva Home Healthcare www.gentiva.com Pediatric Adolescent Medicine, Inc. Warren Manor & Rehabilitation pediatricadolescentmedicine.com Center warrenmanor.com PHARMACIES Brown Drug Company HOSPICE www.browndrugcompany.com Homestead Hospice of Cahaba www.homesteadhospice.net

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Dallas Avenue Pharmacy stores.healthmart.com

Pilcher-McBryde Drug Company www.pmdrug.com PRIMARY CARE Dallas County Health Center www.rhmpi.com Marion Clinic www.vaughanregional.com Marion Health Center www.rhmpi.com Pine Apple Health Center www.rhmpi.com Selma Medical Associates www.selmamed.com Thomaston Health Center www.rhmpi.com UAB Selma Family Medicine www.uabmedicine.org Uniontown Health Services www.rhmpi.com Vaughan Medical Associates vaughanmedicalassociates.com YB-Camden Health Center www.rhmpi.com SENIOR SERVICES Area Agency on Aging www.agingcare.com URGENT CARE Main Street Family Urgent Care www.mainstreetfamilycare.com Selma Urgent Care www.selmaurgentcare.com UROLOGY Physicians Choice Dialysis www.phychoice.com


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