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Idaho Statesman’s

saturDAY, july 10, 2010

LivingHealthy Heat getting to you? How to keep it cool this summer

Live better longer Fitness guru has tips for healthy aging

+

News from Treasure Valley hospitals Surgery-free spruce-ups Fun for the ages Safety upgrades

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Happy and healthy in Idaho Writer Tony Doerr and his family love Boise’s active, balanced lifestyle


 living healthy • saturday, july 10, 2010

Idaho Statesman • IdahoStatesman.com

L ivin g H e a lth y I ss u e N o . 4 2 0 1 0

FEATURES On the cover

IDAHO’S SOURCE FOR ALL YOUR FITNESS NEEDS!

Acclaimed writer Tony Doerr, his wife, Shauna, and twins Henry (in black) and Owen (in red) stay healthy with outdoor adventures and garden-fresh meals. Read more about the Doerrs starting on page 4.

FITNESS EQUIPMENT SALES AND REPAIR

Photo above and cover photo by Katherine Jones/kjones@IdahoStatesman.com

Let the Games Begin

Kid’s stuff? Hardly. Playtime for adults heals mind, body and soul

A Whole New You

Don’t live with the pain just because getting a replacement makes you feel old — here’s what you need to know about joint replacement

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The longtime health-and-fitness writer and editor shares his tips for getting back to basics and taking care of yourself.

Safe Is the Word

Planning for the best in life? Then start by preparing for the worst with these safety must-haves that could save your life

Turn Back Time, No Knife Required

Not ready or willing to take the plastic-surgery plunge? These nonsurgical treatments could take years off your eyes, mouth, hair, hands and feet

Meet reporter Dana Oland Dana has worked at the Idaho Statesman for more than 15 years and writes about the arts, food, wine and other aspects of living the good life in the Treasure Valley. A former professional dancer, she stays active riding her street-cruiser bicycle and walking her dogs. Read Dana’s story about Tony Doerr and his family starting on page 4. 507704-01

Read past issues of Living Healthy at IdahoStatesman.com/livinghealthy


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saturDAY, july 10, 2010 • living healthy 

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 living healthy • saturday, july 10, 2010

Idaho Statesman • IdahoStatesman.com

L ivin g H e a lth y I ss u e N o . 4 2 0 1 0

Katherine Jones/kjones@idahostatesman.com

Teamwork and perspective help Tony Doerr and his family maintain a balanced lifestyle The Boise author is gaining fame on a national stage, but he and his wife, Shauna, treasure their most important role — raising happy, healthy children By Dana Oland doland@idahostatesman.com © 2010 Idaho Statesman

The Doerr household is never calm for long.Today, the twins, Owen and Henry, 6, have taken over the dining room table with their latest project: building a Lego Grand Emporium kit (the box reads that the building set is suitable for ages 16+). Still in wet swimsuits from a trip to the pool, the boys show their dad, writer Tony Doerr, that it’s almost done. Stacks of Owen’s hand-drawn picture books — his version of what his dad does for a living — populate the kitchen counter.

Owen shows his latest story about wizards and goblins, while Henry bangs two rocks together trying to make a spark. Tony and Shauna are the quiet eye in the swirl of activity in their Boise home.Their patience is the fulcrum for the family. Tony, 36, could live anywhere in the world, and for a successful writer, a city such as New York or Chicago or any number of literary centers might make more sense for his career. Or maybe not, he says. “New York would be smarter in some ways but dumber in others,” Tony says.“I’d be so busy talking to people instead of actually working. And the pace is just crazy there. There are a lot of things about our mental

health that come from living here.” For the Doerrs, part of a healthy lifestyle is keeping a balance between a busy work life — sometimes demanding travel — and the hyper-speed of life with twins. Living in Boise makes that balanced life possible, Shauna says. “We spend less time in cars getting places. We ride our bikes and go for hikes. It’s so important for me that the kids get to be outside as much as possible,” Shauna, 38, says. “That’s what I remember from growing up here.They can just go into the Foothills out the back door and explore.” Tony is an easy-going sort, quick to laugh, always full of ideas and ready for an animated

conversation. Shauna is his counterpoint. Outgoing and no-nonsense, she keeps things on track. Tony is from Cleveland; Shauna grew up in Boise.They met at Bowdoin College in Maine, where they both were students in the early 1990s. They officially moved to Boise in 2002, although they had been spending summers here for several years. Tony’s first book,“The Shell Collector,” a collection of short stories, came out that year and became an international sensation, attracting fans such as Martha Stewart and then-first lady Laura Bush. The book brought critical acclaim, a bushel of literary awards and fellowships and opportunities. Tony’s career took off. Then came his first novel,“About Grace,” and the twins in 2004, just before the family left for a year in Italy for Tony’s Rome Prize fellowship — one year studying in the Eternal City. The experience inspired his memoir “Four Seasons in Rome: On Twins, Insomnia, and the Biggest Funeral in the History of the World.” (That would be Pope John Paul II’s.) They returned to Boise, and the four of them, plus their border-collie mix Lucy, settled in a house in the Hulls Gulch highlands. Health and fitness are an important part of their family culture.Tony rides his bike to his North End office, where he works a “regular day” from 8 a.m. to 5 p.m. locked in a room with his computer and imagination. It’s not as easy as it sounds. Some days the words flow; some days they don’t. “I don’t believe in this whole ‘inspiration strikes from the clouds’ thing,” he says. Tony does detailed research for his stories, sometimes traveling for it. One of the characteristics of his writing is the visceral sense of place he creates. He can bring alive the sights, sounds and smells of places such as the Montana backcountry in “The Hunter’s Wife,” and Cape Town, South Africa, in the title story of his newest collection,“Memory Wall.” He wrote his second through fourth books, and parts of his first, in Boise and has featured the city’s geography and character in one short story and his novel. “Memory Wall,” which comes out July 13, features a story set in the Wood River Valley. When the stress of work or family gets to him,Tony likes to cook or go for a mountain bike ride and tries to keep things in perspective. “I feel pressure sometimes, but it’s not as hard as driving a truck every day,” he says. Shauna spends her days with the boys, does work for her dad, art photographer Hal Eastman, and keeps her sanity by growing things, she says. “I can get lost in all of that,” she says.“I look

doerr family

continues on page 6


saturDAY, july 10, 2010 • living healthy 

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Idaho Statesman • IdahoStatesman.com

L ivin g H e a lth y I ss u e N o . 4 2 0 1 0

doerr family 

continued from page 4

forward to doing it every day. And it’s great to share it with the kids.” Tony adds,“They’re totally into the garden.They love to get dirty and help.They like to pick it, but they don’t necessarily like to eat it.” When the boys were younger, it was easier to get them to eat healthy. Now,Tony and Shauna settle for setting a good example by eating and offering nutritious foods, but they realize that part of keeping balance is not flipping out when your kids refuse to eat vegetables, or even pasta, Shauna says. “Henry was the pickier eater; now it’s Owen,” she says. “I’m starting to realize I’m never going to be able to predict what’s going to happen with them, and there’s some joy in that.” Tony and Shauna’s relationship has become about honing the give and take between the two of them and Tony’s career. The couple also had to navigate changes that came at them fast.

Editor’s note: Reporter Colleen LaMay contributed to this story. This article updates an earlier story about Tony Doerr that appeared in the Idaho Statesman’s “Idaho Health” magazine, which had limited circulation in the Treasure Valley. To read more stories about healthy living from that issue, visit IdahoStatesman.com/Health.

Doerr delves into the mystery of memory “Memory Wall” (Scribner, $24), a collection of short stories, comes out July 13. It’s a form of fiction of which Tony Doerr is a master, although he would balk at that statement. The book’s six stories all deal with memory. How, why and what we remember, and how fragile memories are.The title story came from an assignment from the literary journal McSweeney’s to set a story in the near future. Doerr’s is set in South Africa, in a time far enough away for science fiction but close enough that it could be reality. Alma is struggling with Alzheimer’s disease. She is undergoing therapy that extracts her memories from her brain and stores them on cassettes, not just to be remembered, but to be relived. She is trying to hold on to life through her memories, while two memory thieves are searching them for a secret she’s long forgotten. Doerr was inspired by something he read about the physiology of memory. “How come you can remember your childhood?” he asks.“All your cells are refreshing and reproducing, and there’s not a single cell in you that was there when you were a child. Somehow you can remember. So I got really interested in learning where memories are located physically in the brain. Can we someday isolate those so that maybe Alzheimer’s patients can somehow preserve their memories, you know, and kind of re-drink them?” That idea not only helped him create the world for this story, but it brought him back to his own memories of his grandmother, who had Alzheimer’s.“When I was 18, my grandmother moved into our house. It was pretty early when no one really knew what it (Alzheimer’s) was and thought you were just crazy. And she was. She didn’t remember my dad or my mom,” Doerr says.“Every night at dusk, she would kind of go wild.They had to have a child’s gate across the hall entrance. “In some ways, that story — and the whole book — is a way to re-imagine what that life was like for my mom, in particular, and my grandmother,” he says. “Think of how weird it would be to have your mother not know who you are, and have to feed her, and eventually put her in a home and watch her die. It was really horrible.” The story earned a National Magazine Award for fiction.The story “Village” won an O’Henry Prize, and “The River Nemunas” won a 2011 Pushcart Prize. Learn more at www.anthonydoerr.com.

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The Lego catalog came in the mail, so Owen (in red) and Henry (in black) Doerr count their stash of money and dream big. The twins did chores around home and hunted morel mushrooms for their grandparents to earn their spending cash.

“As soon as you have kids — and we went from zero to 60 with having two kids at once — suddenly you have to negotiate all of your time, every day, even nighttime,” Tony says laughing. At first that was about who’s going to feed the kids. Now, it’s about finding time just to be together, Shauna says. “You have to balance time with each other,” she says. “Then you have these two people who need your attention all the time, and everyone can’t have everything they want. So there’s a lot of compromise.” Part of that compromise is focusing on things they love to do together — all five of them (Lucy, too), they say, like exploring the natural world. It’s a fascination for Tony that seeps into his stories. He is often inspired by something he reads in a science journal or book. (Tony reviews science books for the Boston Globe when he’s not working on his next novel.) The family goes on evening hikes together, just out their back gate. “Just the other day we went for a walk, and within 30 minutes we saw a mother great horned owl and her three juveniles,” Tony describes, excitedly.“This is right before the kids go to bed, and they’re in their pajamas.” Their parents’ love of nature is growing on the boys. They can see bull snakes in the yard and hawks overhead, and every day is a treasure hunt. “They found a snakeskin the other day and started a rock collection,” Shauna says.“Every time we go out, they’re going crystal hunting because they think they’re going to find something valuable.” For both Doerrs, the lessons they can pass along to Henry and Owen about keeping the planet clean and green, and understanding their place in the larger world, are invaluable. There also are lessons Henry and Owen teach their parents. “Being a parent removes you from the center of the world, and that’s the best thing for you,”Tony says.“You become a link in a chain of generations.The best thing you can do is deliver new smart, responsible adults to the world.”


saturDAY, july 10, 2010 • living healthy 

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 living healthy • saturday, july 10, 2010

Idaho Statesman • IdahoStatesman.com

L ivin g H e a lth y I ss u e N o . 4 2 0 1 0

News from Treasure Valley-area hospitals Saint Alphonsus Regional Medical Center Saint Alphonsus honored for its diabetes care The inpatient diabetes program at Saint Alphonsus has earned the Gold Seal of Approval from The Joint Commission. Saint Alphonsus is the first hospital in Idaho and one of a few in the nation to earn a Certificate of Distinction for Advanced Inpatient Diabetes Care. Saint Alphonsus attained this clinical distinction by undergoing an extensive on-site evaluation by a team of reviewers from The Joint Commission. An independent, not-for-profit organization, The Joint Commission accredits and certifies more than 17,000 health care organizations and programs in the United States. Symposium will focus on breast and ovarian cancer Learn about prevention and early detection at this free educational event from 8 a.m. to noon, Saturday, Sept. 11, at Saint Alphonsus Regional Medical Center, 1055 N. Curtis Road in Boise. The 2010 symposium features a keynote presentation by Jeffrey Weitzel, M.D., chief of the Division of Clinical Cancer and director of the Cancer Screening and Prevention program at City of Hope. Displays and presentations

will also be part of the event. Learn more about Saint Alphonsus and its health classes at www.saintalphonsus.org or 367-3454.

St. Luke’s Health System St. Luke’s Heart unveils new center St. Luke’s has opened the region’s first cardiac health and rehabilitation center to help people manage heart disease. The $1.8 million, 11,000 square-foot center is located on the St. Luke’s Meridian Medical Center campus adjacent to the main hospital in the Meadow Lake building, 3525 E. Louise Dr., Suite 500. The center features more than 50 pieces of exercise equipment, a full-size walking track with a joint-friendly surface, classrooms and more. The physician-monitored program includes exercise, nutrition, weight management, counseling and support. To participate in cardiac rehabilitation, patients must be referred by their physicians. Partnership helps back-pain sufferers The Center for Spine Wellness, which has locations in Boise and Nampa, is a partnership between St. Luke’s Boise Medical Center, SELECT Medical Network and

Saltzer Medical Group. The center helps patients determine whether alternative methods to surgery may be effective for alleviating their back pain. Most adults are eligible for evaluation at the Center for Spine Wellness. A referral isn’t required. For more information, call 333-BACK (2225). Learn more about St. Luke’s Health System and its health classes at www.stlukesonline.org or 381-9000.

Mercy Medical Center, Nampa Support the community with Mercy • Mercy Medical Center will help host a kids’ carnival at the Snake River Stampede’s “Community for a Cure Celebration” from 1 to 6 p.m., Saturday, July 17, at the Idaho Center in Nampa. For information, contact Alisha Havens at 463-5871 or e-mail at havensah@trinity-health.org. • Plan to tee off in the Mercy Open Golf Tournament, Friday, Sept. 3, at Centennial Golf Course. Check in and continental breakfast at 8 a.m., shotgun start at 9 a.m. Entry fee is $85. Proceeds benefit Mercy’s Telemetry Unit. For information or to register: 463-5870 or 463-5871. Teens can learn about healthy relationships • A two-part Building Healthy Teen Relationships class takes place from 7 to 8 p.m. Aug. 10 and 11 in the Winter

Room at Mercy. Free; only 30 spaces available. Teens receive a $10 Wal-Mart gift card for attending. Call Alisha Havens at 463-5871 for information or to register. Learn more about Mercy Medical Center and its health classes at www.mercynampa.org or 463-5000.

West Valley Medical Center, Caldwell Women can attend free health seminar Free bone density testing, massages, prize drawings and women’s health education are all part of this event from 6 to 8 p.m. Aug. 12 at the Kaley Auditorium at West Valley Medical Center, 1717 Arlington Ave. Michael J. Robinson, M.D., with OB/GYN Associates, will help women navigate the new preventive-care guidelines about mammography and more. Call 455-3981 to RSVP. Tough Enough for Pink Night West Valley and Saint Alphonsus Regional medical centers are co-sponsoring the Caldwell Night Rodeo’s Tough Enough for Pink Night at 8 p.m. Thursday, Aug. 19, at the Caldwell Night Rodeo Grounds. The fundraiser helps facilitate free mammogram screenings for women in need. Learn more about West Valley Medical Center and its health classes at www.westvalleymedctr.com or 455-3981.

508763-01


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IdahoStatesman.com • Idaho Statesman

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10 living healthy • saturday, july 10, 2010

Idaho Statesman • IdahoStatesman.com

L ivin g H e a lth y I ss u e N o . 4 2 0 1 0

Mind the Heat

Keep it cool this summer season with these heat safety tips By Bev Bennett CTW FEATURES

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“People should realize that the body needs time to adjust to heat, especially if you’re going to be hot for some time,” says Benjamin, executive director of the American Public Health Association, an organization of public health professionals in Washington, D.C. To stay cool and safe in the summer learn to be more aware of how your body reacts to heat and perhaps change your routine to accommodate the weather, say health experts. Taking some simple steps will help protect you from the effects of high temperatures. It may take your body a few days to register a heat wave. Once that happens and your body starts sweating effectively, you’re getting rid of excess heat, according to Benjamin. Replenish your body’s fluids by staying well-hydrated. “Drink lots of fluids. Avoid things that interfere with the sweating mechanism, such as alcohol,” Benjamin says.

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saturDAY, july 10, 2010 • living healthy 11

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L ivin g H e a lth y I ss u e N o . 4 2 0 1 0

“People should realize that the body needs time to adjust to heat, especially if you’re going to be hot for some time.” — Georges C. Benjamin, executive director of the American Public Health Association The thirst sensation is often diminished in seniors, according to Brenda Hage, a certified registered nurse practitioner. She recommends seniors frequently drink water, even if they’re not thirsty. Provide babies with plenty of fluids, also. “Infants are at risk because they don’t have efficient sweating mechanisms.They can’t express themselves, so their parents may not recognize their baby is having a problem,” says Hage, director of the graduate nursing program at Miseracordia University in Dallas. Avoid large meals. All that food shifts your body’s attention to digestion instead of keeping you cool, according to health experts.

Watch what you wear and what you consume. Even though you’re tempted to go bare, clothing has a valuable cooling function, especially in a dry climate, says Dr. John R. Palisano, professor of biology at The University of the South, Sewanee,Tenn. “If you’re stripping down, you don’t realize you’re sweaty because of the low humidity.You can be losing fluids [that you don’t replace],” Palisano says. Cool off at regular intervals. Air conditioning is recommended as long as you don’t set the register too low. “You don’t want to shiver because that raises body temperature,” Benjamin says. Opt for swimming instead of running.“You’re cooling rapidly but not losing water [by sweating] when you’re swimming,” Palisano says. He also suggests sitting in a bathtub filled with cool water. “It’s cheap,” Palisano says. But whatever chilling strategy you use, don’t tough out the heat. Even if you’re fit, your body needs time to adjust, Benjamin says. And, if you’re not fit, really take it easy. “Armchair quarterbacks who get up on Saturday to mow the lawn” may be putting themselves at risk, Benjamin says. © CTW Features

A Big Fan? Are fans preferable to air conditioning? That theory is nothing but hot air. It takes cool circulating air to help the body cool down in the heat. The air coming to you should be cooler than you are, according to Dr. Georges C. Benjamin. Avoid going into a place that just has fans moving hot air around, says Benjamin. Use a fan if you have the windows open and lower temperature breezes coming in. Otherwise, get to an air-conditioned location.

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12 living healthy • saturday, july 10, 2010

Idaho Statesman • IdahoStatesman.com

L ivin g H e a lth y I ss u e N o . 4 2 0 1 0

Let the

Games

Begin Kid’s stuff? Hardly. Playtime for adults heals mind, body and soul

By Jeff Schnaufer CTW FEATURES

The Fortune 500 CEO was going through a grim time. His wife was slowly dying.The emotional toll of her illness pressed in upon him, threatening to drag him under.Then, one day, he found a way to ease his mind. “He went out and flew a model airplane,” recalls Dr. Stuart Brown.“He was able to deal better with the situation.Then he went out and did some painting. It gave him hope for his own life and the future.” Brown, who founded the nonprofit National Institute for Play in Carmel Valley, Calif., has collected many examples of how play transforms people’s lives. He believes the prevalence of depression, stress-related diseases, interpersonal violence,

addictions, and other health and wellness problems can be linked to the prolonged deprivation of play. “Play is terribly important through the whole life cycle, particularly in childhood and senior adulthood,” Brown says. “Play is a survival drive of the human species.The side effect of a playful life is the ability to roll with the punches and soldier on.” “We all need to blow off steam.To be deprived of play is to become edgy and jittery,” says Dr. Scott G. Eberle of the Strong National Museum of Play in Rochester, N.Y. and editor of The American Journal of Play.“But when the picture is clinical, and isolation adds to the trouble, play can be a remedy. For example, nursing homes have introduced video games for clients whose mobility is limited and whose only stimulation, such as it is, may come in the form of watching television.”

What form of play is right for you? That depends on your temperament and physical health, Brown says. Here, Brown, Eberle and several other experts suggest some playful activities for the 50-plus generation.

BODY PLAY

Find a physical activity that you enjoy, such as hiking, biking, spinning, dancing, or even wall climbing, Brown says. Choosing any hard physical activity that will gradually require 80 percent of maximum cardiac output has favorable effects on the hippocampus of the brain, where memory is stored. “If you get in good enough shape to sustain that for 30 to 40 minutes, you are going to have immediate and permanent new connections in your brain,” Brown says.


saturDAY, july 10, 2010 • living healthy 13

IdahoStatesman.com • Idaho Statesman

L ivin g H e a lth y I ss u e N o . 4 2 0 1 0 Physically challenging video game systems like the Nintendo Wii are a playful way to exercise. Brown, who is 77, plays tennis on the courts and on the Wii with his son, while Eberle touts the benefits of the Wii and karaoke machines. “If you’re the sedentary type, and if the game gets you playing instead of watching, that’s good, Eberle says.“If the game gets you up and moving while you’re playing, that’s great. And if it gets you up and moving and singing among friends like a karaoke evening would, that’s splendid.” Another enjoyable way to play is dancing, says Kristin Brown, lifestyles coordinator at Sun City Texas, an active adult community in Georgetown,Texas. “Line dancing works the lower body, requires memory and can be done anywhere,” Brown says.“It’s beneficial for those who don’t think they can dance, or for those that no longer have partners.” Patricia Nash, activity coordinator at ONEgeneration Adult Day Care in Encino, Calif., offers creative, playful exercises for seniors with limited physical ability, such as baseball played with a plastic bat and a beach ball. “We play volleyball with a balloon instead of a ball because their response time is a little bit slower,” Nash says.“It’s good for the attention span, their reflexes and upper body exercise. And they love it.”

PLAY TOGETHER

“As you get older, I think you get more isolated and you cease to venture out because your friends have gotten married or passed on and the problem is loneliness and not being connected to society,” says Linda Carreon, 64, of Sherman Oaks, Calif.

To combat this, Carreon founded the social group Singles Over 50 Just Want To Have Fun, which has grown to 169 members in just a year and features a variety of playful activities, from hiking to walking to museum visits. Carreon ensures that all her activities are playful. She provides opportunities to explore new experiences in the city, like a child explores a playground. “I would call exploring and doing new things a form of play,” Carreon says. If joining a social group is too intimidating, consider inviting a few friends or family over for a game night of bridge or poker. You might even want to host a casino night, like Nash does at ONEgeneration, complete with nonalcoholic beer. “It’s a great form of socialization,” Nash says.“It builds cognitive skills, too.” Or host a costume party, a game of charades or other role-playing adventure, says Dr. Adam Blatner, who is currently revising his book, “The Art of Play: Helping Adults Reclaim Imagination and  Spontaneity” (Brunner/Mazel). “My approach focuses on what we did as kids — the non-scripted, improvised drama that’s called ‘let’s pretend,’ or imaginative role playing,” Blatner says. “Adults can keep

the vitality of this basic skill set and enjoy it all their lives. It’s no more essentially ‘childish’ than walking or talking, both of which also are learned at an early age.”

PLAY BACK

Finally, think of the activities you enjoyed as a child. For those who loved getting dirty as a kid, the garden may be the place to play. If you loved singing, join a choir. If you loved animals, adopt a playful pet. “Even if they have lost playfulness in themselves, most people can recall moments that they had a joyful experience that was playful,” Brown says. “Hook into the state of play that you once knew was a part of your life.” At ONEgeneration, Nash says the nonprofit daycare center partners children with the elderly in playful activities such as puzzles, memory games and animal sounds bingo, which benefits cognitive thought and encourages children to play. The important thing to remember, Blatner says, is that whatever you choose to play, it does not have to be perfect.You can make mistakes. “Play is exploration in a safe situation,” Blatner says. © CTW Features

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14 living healthy • saturday, july 10, 2010

Idaho Statesman • IdahoStatesman.com

L ivin g H e a lth y I ss u e N o . 4 2 0 1 0

Mark Sisson By Beth Kujawski CTW FEATURES

As motivations go, Mark Sisson’s is hard to beat:“I want to find more opportunities to play,” he says. It’s a bit of a wonder that he has the time. Sisson, 56, is the founder of Primal Nutrition, a company that offers natural supplements and information for healthy living. Sisson, a longtime health writer and editor, is a former marathon runner who earned a spot in the 1980 Olympic trials. He also served for 15 years as anti-doping and drug-testing chairman of the International Triathlon Union and was its liaison to the International Olympic Committee. He’s the namesake of marksdailyapple.com, an online community for “primal living in the modern world.” It’s impossible not to notice that, for Sisson, what it means to be primal is a very big deal. For him and those who follow his recommendations for wellness, living a healthy life is all about taking cues from early man: how he ate, moved, slept and managed stress. It is a lifestyle that evolved out of necessity. From a young age, Sisson ran. What began as jogging home from school simply to get home more quickly turned into participation on the track team, which in turn led to finding success as one of the top marathoners in the country.“I was known as ‘the fit guy,’” he says, on the phone from his home in Malibu, Calif.“In truth I was falling apart because I was doing what conventional wisdom suggested I do, which was to run a lot and to eat a very high carbohydrate diet. I was eating 1,000 grams of carbohydrates a day in order to fuel my running habit. “After a number of years of doing that, the wheels started to come off. I was very unhealthy on the inside. I had osteoarthritis in my feet. I had tendonitis in my hips. I had chronic upper-respiratory tract infections, six or eight times a year. I had seasonal allergies that were debilitating at times. And I had irritable bowel syndrome that I chalked up to stress. So, I was really the antithesis of a healthy human even though on the outside … I was a pretty healthy guy.” Sisson, who earned a degree in biology, jokes that he decided — 31 years ago — to defer med school for a few years. But his predisposition toward science has served him well.“I’ve been doing research on fitness and health and nutrition and performance for a full 25 years,” he says.“Over 20 years ago, I found out that by reducing the intensity of my long chronic cardio workouts and just making them fun and intuitive, and by only occasionally doing a very intense sprint workout or an intense gym workout, that I could be healthy and fit on what amounted to a whole lot less struggling


saturDAY, july 10, 2010 • living healthy 15

IdahoStatesman.com • Idaho Statesman

L ivin g H e a lth y I ss u e N o . 4 2 0 1 0

THE SISSON SYSTEM

Fat + Protein - Carbohydrates + Moderate Exercise* = Wellness *A combination of occasional brief, intense strength workouts and daily, sustained, low-level aerobic activity such as hiking, a walking or cycling and suffering and sacrifice and pain and discipline and all of those negative words that we associate with having to be in shape. “And that was a revelation.That was the point at which I said,‘This is really going to be my life’s goal, to find out how I can get the most amount of benefit with the least amount of pain, suffering, sacrifice, discipline, calorie-counting, portion control, weighing and so on.’ And to this day, that’s what drives me. It’s this notion that life ought to be fun and easy and enjoyable. And we ought to have all the things we want, the fitness, the leanness, the energy levels … with ease and grace and enjoyment.” It’s impossible to argue with the results.“I say I’ve got the body of a 28-year-old and the mind of a 17-year-old,” Sisson says, playfully. In truth, he has a better body than plenty of 28-year-olds. And he’s sculpted it by having fun and eating. “I don’t work out like a fiend,” he says.“I almost apologize about how little I work out because it’s, like, ridiculous how little I work out. Most of my body composition and what you see in a photograph is the result of how I eat.” Sisson believes 80 percent of body composition is a result of what we eat [see the information box at right] and 20 percent is determined by exercise.“I still do train and I train intensely when I do,” he says.“But it’s very brief amounts of focused, intense training.The rest of what I do is play.” Like golf. “I used to make a joke about golf when I was an endurance athlete,” he says.“As Mark Twain said,‘Golf is a good walk spoiled.’ But golf may be one of the most primal activities there is if you carry your own bag for 18 holes, if you stop every once in a while and swing that club, then hoist the bag back onto your shoulder and walk some more, if you have to go into the woods and forage or gather or hunt for one of your lost golf balls.” For Sisson, there are no restrictions on wellness.“At some point, people say,‘Well, I’m 60. Is it too late? Have I already done the damage?’ And the answer is no, it’s not too late. It’s never too late. A lot of the 50- and 60-year-olds that start on my program lose 35 or 50 pounds or more and get into some form of playing a game, whether it’s playing golf again or playing pickup soccer with their kids.” But beyond that, Sisson says,“is the 50-year-old who was on the cusp of getting cancer or arthritis or type 2 diabetes who now does not get it. That’s huge.” Sisson recently hosted his first-ever gathering of like-minded wellness enthusiasts of all ages, which he intends to make an annual event.“I had a 27-year-old tell me that he felt sorry for me because he’s 27, and he’s extracting all of this life advice from somebody like me who had to suffer for 15 years to get it. And I said to him,‘Do not feel sorry for me, man. I’m in the best space of my life. I wouldn’t be where I am had I not gone through that process. So everything is perfect, everything works perfectly.’ ” © CTW Features

The Primal Blueprint Basics Sisson says he could convey the essence of his regimen in two pages,“but the human brain needs to know why. People need to understand the whys and the wherefores and they need examples.”

Here’s what you need to know to get started: 1. Cut out sugars “It’s a toughie,” Sisson acknowledges,“but there’s not a person in this country who would argue that that’s what they ought to be doing.” 2. Cut out grains “I tell people they need to cut out grains and sugars at the same time because grains convert to glucose in the bloodstream very quickly,” Sisson says.“The brain doesn’t know the difference between whether you just ate a bowl of table sugar or a handful of rice.” It takes about three weeks to down-regulate the genes that are dependent on glucose.“During those three weeks, your brain is still expecting you to be providing a source of glucose every three hours,” Sisson says, who suggests maintaining “access to some healthy snacks: a can of macadamia nuts, some beef jerky or turkey jerky, some celery with some almond butter handy, something so that you never feel like you’re depriving yourself, and if you do get hungry, you don’t need to reach for that bagel.”

3. Cut out all seed oils and trans fats “These are all the polyunsaturated oils, safflower, corn, sunflower, canola oils,” Sisson says.“Cut out trans fats. Really be diligent about reading labels.You’ll find most processed foods, most foods that have to have a nutrition facts label, have one or more of those.”

4. Get a lot of low-level aerobic activity “Not chronic cardio,” Sisson says.“Not the kind where your heart rate’s racing at 80 to 85 percent of its max. We have a saying here:‘Make your hard workouts harder and shorter, and make your aerobic workouts longer and easier.’ ”

5. Absolutely pay attention to your sleep “Sleep is the most overlooked, underappreciated factor in terms of maintaining not just good health, not just good immune-system strength, but weight maintenance,” Sisson says. While the list of “primal” foods includes a near-endless array of options, Sisson suggests five basics to have on hand: — A refrigerator drawer full of salad fixings — Some form of grass-fed beef — A can of macadamia nuts — A dozen free-range eggs — Some form of organic butter For those who might think it’s too expensive to eat this way, Sisson offers this reasoning. “A heart bypass is expensive. If it costs you as much as an extra $30 a week — and I don’t think it does — to eat this way, and that’s $1,500 a year, and you have more energy, you get sick less often so your doctor visits are cut down, and you are essentially assured of not needing a major heart operation, or you’re virtually assured of not needing a litany of diabetic drugs or arthritic drugs or the drugs that are required to address the side-effects of those first drugs. That’s a pretty good investment.” Sisson adds:“When you cut out the $4 candies at the movie theater, when you cut out the $5 sugar-laden coffee, when you cut out the processed foods, and you’re eating good, clean, great-tasting food, it may be that you save money.” © CTW Features


16 living healthy • saturday, july 10, 2010

Idaho Statesman • IdahoStatesman.com

L ivin g H e a lth y I ss u e N o . 4 2 0 1 0

A Whole New You

Don’t live with the pain just because getting a replacement makes you feel old. Here’s what you need to know about joint replacement By Dawn Klingensmith CTW FEATURES

Suffering chronic pain in his left hip due to severe arthritis, George Devanney was told in 2006 he would “just know” when it was time for hip replacement surgery. Given his age, he thought his hip should last for a few more years, though he’d been limping for months. Then while skiing the following winter, his hip gave out, and he started somersaulting.“I remember it like it was yesterday. I got up and said,‘I have to get my hip replaced.’” He was 44 and neither old nor frail. Devanney, now 48 and living in Berkeley Heights, N.J., is one of a growing number of middle-aged people who have undergone hip-replacement surgery, challenging the idea that 60 on up is a more age-appropriate time for the procedure.

“I had the perception that hip replacement was something for 70-year-olds,” Devanney says.“Now, I believe the younger and the faster you get it done, the more ability you have to live life to its fullest.” Not long ago, physicians advised patients to wait until their 70s to consider joint replacement. “Now in their 40s and 50s, we don’t tell them to wait. Patients have higher quality-of-life expectations and want to get back to the activities they enjoy,” says Devanney’s surgeon, Dr. Calin Moucha of the Mount Sinai Medical Center in New York.“Plus, there are new materials and methods that last a long time. Hip replacements used to be fixed to the bone with cement, and the cement would eventually fail if you put it in at an early age.” Prosthetic joints generally are made of metal, plastic or both. Some are ceramic, but those are more likely to break,

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saturDAY, july 10, 2010 • living healthy 17

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L ivin g H e a lth y I ss u e N o . 4 2 0 1 0 Moucha says.The joint can either be cemented into place or implanted, so the bone grows into it. An uncemented joint is often recommended for younger, more active people with strong, healthy bones. “The implant really becomes part of the bone and lasts a lot longer,” perhaps even forever, Moucha says. Other prosthetic hip joints consist of a metal ball and a metal socket, but when metal rubs against metal, ions enter the bloodstream. Whether this should concern patients is up for debate, but Moucha recommends metal-on-plastic joints instead. Where the bones come together at the joint, a plastic liner provides cushioning between the two metal components.The downside is the plastic might not outlast the patient. “I tell all people below 70 there is a chance they may need to have the plastic liner changed sometime in their lifetime,” Moucha says. Two fairly recent innovations include anterior hip replacement and hip resurfacing. Anterior hip replacement switches out the entire joint, but it differs from traditional hip replacement because no major muscles are cut. Using a special operating table, surgeons gain access to the joint through a fourinch incision on the front of the hip as opposed to a 10- to 12inch incision on the patient’s side or posterior. A smaller incision means less blood loss, and with less trauma to the muscles patients recover and resume normal activities sooner. Hip resurfacing, an alternative to total hip replacement, is specifically designed for patients under 60. Instead of replacing the damaged ball of the hip joint, the surgeon smoothes and caps it with metal.Then, a metal cup is fitted into the hip socket.The principal advantage of hip resurfacing is that it

“I had the perception that hip replacement was something for 70-year-olds. Now, I believe the younger and the faster you get it done, the more ability you have to live life to its fullest.”

— George Devanney

conserves bone, says orthopedic surgeon Dr. Daniel Snyder, Newton, Mass. Active men between the ages of 40 and 60 who have good bone quality are the best candidates for hip resurfacing, while women’s success rates are lower due in part to their smaller stature. “You’re relying on bone to support the metal cap.The bigger the head on the bone, the better result, so size matters,” Snyder says. Anterior hip replacement and hip resurfacing are both technically difficult procedures, so in choosing a surgeon, patients should ask how many the doctor has performed. For hip resurfacing, it’s safest to find a surgeon who has chalked up 100 or more successes, Snyder recommends. Moucha advises against hip resurfacing because the implants are metal-on-metal and the risk of complications are greater.“I think it’s a fad that’s on its way out,” he says. Patients should keep in mind that while new procedures are available, traditional total hip replacement surgery has an outstanding track record, especially with the newer materials. “Metal on plastic is the tried and true,” Moucha says.

Hip replacement surgery does not signal the onset of old age and inertia.“These days, we’re letting patients do a lot more after the surgery. We used to say no skiing” or other strenuous pursuits, Moucha says. That’s a good thing, because nine months after his surgery, Devanney was back on the slopes feeling as strong as ever, other than a little pressure in his new hip that has since gone away.The following autumn, he trekked to the base camp of Mt. Everest as part of a personal challenge to raise cancer awareness and conquer a new sport.This year, he’s climbing Mt. Fuji. “Without question the new hip has made things far, far better,” he says.“Not only has it helped me get back to the things I enjoy, but it also opened up a whole new door for me with the trekking.” Devanney certainly isn’t taking it easy or babying his new hip, though he realizes the plastic liner is likely to wear out before he does.“I don’t know how long the hip replacement will last,” he says.“But I want to see how long I can go and how far I can push it.” © CTW Features Choose St. Luke’s

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18 living healthy • saturday, july 10, 2010

Idaho Statesman • IdahoStatesman.com

L ivin g H e a lth y I ss u e N o . 4 2 0 1 0

Turn Back Time,

No Knife Required

Not ready or willing to take the plastic-surgery plunge? These non-surgical treatments could take years off of your eyes, mouth, hair, hands and feet By Anna Sachse CTW FEATURES

Even though most folks would rather not end up with a facelift fiasco like Joan Rivers or Kenny Rogers, growing old gracefully doesn’t mean you have to embrace every wrinkle or gray hair. Luckily the following non-surgical treatments can take years off your eyes, mouth, hair, hands and feet, without making you any less wise.

Eyes

Prevent the deepening of fine lines and fade sunspots around the eyes with topical retinoids, says Dr. Amy Wechsler, a New York-based dermatologist and author of “The Mind-Beauty Connection: 9 Days to Reverse Stress Aging and Reveal More Youthful, Beautiful Skin” (Free Press, 2008).These Vitamin A derivatives build collagen, regenerate elastin and diminish abnormal pigmentation.The most effective wrinkle-erasers require a prescription (Renova, Avage, Differin and the like), but Wechsler also recommends over-the-counter products from Topix Pharmaceuticals, such as Topix Replenix Retinol Smoothing Serum. Keep future damage at bay by slathering on the SPF and wearing sunglasses to reduce the squinting that contributes to crow’s feet. For more immediate results, your dermatologist may recommend Fraxel laser skin-resurfacing (typically three treatments over a few weeks) or a quick Botox injection.“The effects of Botox last about four months,” Wechsler says.“However, lines never come back as deep.”While you’re at it, ask the doc about Latisse, a prescription treatment that can restore the thick, dark lashes of your youth. But don’t forget that vision problems like cataracts, presbyopia, glaucoma and macular degeneration (the leading cause of blindness) are also a sure-fire way to show your age.To slow down or prevent these troublesome changes, Dr. Oz Garcia, a New York-based nutritionist and author of “Redesigning 50:The No-Plastic-Surgery Guide to 21st-Century Age Defiance” (Collins, 2008), recommends daily 2,000-milligram doses of Vitamin D, in addition to consuming adequate lutein and zeaxanthin, carotenoids found in foods like spinach, kale, pistachios and eggs.


saturDAY, july 10, 2010 • living healthy 19

IdahoStatesman.com • Idaho Statesman

L ivin g H e a lth y I ss u e N o . 4 2 0 1 0 mouth

“If you smoke — stop,� says Dr. Sandy Johnson, of Johnson Dermatology, Fort Smith, Ark. Not only does it break down collagen and deprive the skin of oxygen, the repetitive puckering contributes to vertical lines around the lips. Reduce these common creases, as well as nasolabial folds, marionette lines and lipstick lines, for up to a year with facial fillers like Restylane or Perlane.Try Botox or Dysport to help relax the muscles around the mouth.“But if you don’t like injections, I’ve had great success with skin tightening using the Gentle YAG laser,� Johnson says. Also keep in mind that near-constant exposure to the elements and the gradual loss of subcutaneous fat can wreak havoc on your lips. Prevent wrinkles, brown spots and skin cancer from developing on this sensitive tissue by religiously using a lip balm that contains sunscreen, Wechsler says. Avoid products that contain phenol (such as Blistex), which have a stripping effect. Don’t forget to moisturize your lips at night. Plain old Vaseline does the trick. As for lip fillers, Johnson prefers Juvederm XC, a hyaluronic acid gel which comes premixed with lidocaine.

hair

As we age, hair becomes thinner and produces less pigment (melanin). According to Garcia, you may be able to slow hair loss by using a shampoo like Plantur 39, which contains caffeine extracts that protect roots from fluctuating-hormone-induced damage. You can also strengthen your mane from the inside out by getting sufficient B vitamins, iron, zinc, protein and Omega-3s. Garcia recommends eating a serving of seafood five times a week, or 1,000 to 2,000 milligrams of fish or flax oil every day. Supplementing with colloidal Silica and L-Cysteine can improve hair thickness and texture. You might want the gray to go away, too, but to avoid further damage to brittle strands, don’t over-process your hair, Johnson says.“However, with that said, I would be sad if I didn’t color my hair every six weeks.� If you have the same sentiment, use shampoo and conditioner specifically made for color-treated hair, but be sure you thoroughly rinse the conditioner off your hair and body to prevent build-up or breakouts.

hands

Even though the hands are constantly subjected to washing and use, people frequently forget to apply beauty products to

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this extremely thin, fragile skin.The result? Early aging indicators such as a crepe-y texture, bulging veins and “liver spots.� To protect against these premature problems, Johnson recommends dousing your mitts with SPF in the a.m. and a retinoid at night. Consistent use of a moisturizer won’t reverse damage, but hands will look suppler and thus more youthful (look for hydrating shea butter, olive oil and Vitamin E). Garcia particularly likes Perricone MD, a line of cosmeceuticals that combat the signs of aging by reducing inflammation. You can also use a Fraxel laser on the hands, but one of Johnson’s favorite quick treatments (approximately 20 minutes) is Radiesse injections.This longer-lasting filler is smoothed out into the hollowed areas, providing plumper paws for up to two years.

feet

Perhaps due in part to less visibility and prohibitive costs, people rarely use retinoids, lasers or fillers on the feet, Wechsler says. Instead, keep your toes looking tip-top with regular exfoliation to prevent calluses and cracks, and a good daily moisturizer. Massage it in slowly to boost circulation. Women should also take periodic breaks from nail polish, because the chemicals can have a drying/yellowing effect. If the skin on your feet is especially dry and thick, try using a product that contains urea, such as Carmol 20, advises Wechsler.“And remember that feet need sunscreen too.�After all, avoiding unnecessary wrinkles and sunspots anywhere on your body is sure to put a little extra spring in your step. Š CTW Features

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20 living healthy • saturday, july 10, 2010

Idaho Statesman • IdahoStatesman.com

L ivin g H e a lth y I ss u e N o . 4 2 0 1 0 By Dana Carman CTW FEATURES

Safe Is the Word

Planning for the best in life? Then start by preparing for the worst with these safety must-haves that could save your life

People are living a whole lot longer. This isn’t new information by any means, but its relevance persists. Because many will age into their 80s and beyond, it’s time, now, to start planning for life much, much later than 50. It may seem early. It may seem far into the future. Life, however, is predictable in its unpredictability: It sneaks up on all of us and before we know it candles are painstakingly placed on that birthday cake celebrating the big 8-0. Certainly financial planning, long-term care insurance, estate planning and so on are all essential preparations to be made, and the earlier the better (long-term care insurance, for example, can be extremely cost prohibitive the longer one waits). However, beyond the paperwork, there are items, both figuratively and literally, one can put in place to help ensure that those golden years stay golden. Because it’s not just that people are living well past the age of 80 that is notable. It’s that citizens over 80 are living well. More, they’re remaining independent and safe at home through products, services and a mindset that is geared toward aging without getting old. Susan Ayers Walker, founder and managing director of the SmartSilvers Alliance in Menlo Park, Calif., says that there are three big disability issues facing older adults: loss of mobility, loss of sight and loss of hearing. She suggests considering family history and current health status for clues as to what one might be facing. For example, if a parent had macular degeneration, could that be in the future? Similarly, are there currently back problems or knee problems limiting movement? If so, she says, look around the house and consider whether or not the space is one that will continue to work in years to come. (Are there a lot of stairs? Are the rooms big enough?) If stairs are an issue, outside of moving to a new residence, there are a few fixes. One option is to install a stair lift — also referred to as a glider — which is a chair to lift one to an upper floor. Depending on budget and how many floors or stairs are a navigational issue, an elevator may be an option. “I love this home,” says Walker of her three-story treehouse built into the side of a hill.“We looked at ranches for about a year, but they didn’t have the soul this house has. So we put in an elevator. It didn’t cost us as much as we thought it would.” Additionally, outfit the rooms where the most time is spent to be as safe as possible.“One of the biggest things you have to worry about as you get older is your balance and the opportunity for a fall,”Walker says,“because if you fall, it can be a life-altering challenge for you.” One of the slipperiest of places is, of course, the bathroom. An easy solution is the grab bar, positioned for use in or out of the shower. And these have come a long way, notes Walker. In fact Kohler makes decorative grab bars. Another design element to consider, suggests Dr. Gary Kennedy, director of the division of geriatric psychiatry at Montefiore Medical Center in New York, is to create a shower drain flush with the rest of the floor so there is nothing to step over or into for showering. Speaking of stepping, removing area rugs and keeping cords out of the way are among the AARP’s recommendations. Gabi Redford, editorial projects manager for AARP The Magazine, notes that “the number of people who fall in the middle of the night is enormous” and reiterates Walker’s sentiment that falls can have huge health consequences. Move into the kitchen and swap that gas stove for electric,


saturDAY, july 10, 2010 • living healthy 21

IdahoStatesman.com • Idaho Statesman

L ivin g H e a lth y I ss u e N o . 4 2 0 1 0 The Jitterbug phone boasts an easy-to-see screen and easy-to-dial keypad suggests SmartSilvers’ Walker. Also,“look at rearranging your cabinets,” she says.“Putting things in lower cabinets works a lot better than having to get up on a step stool.” Walker also touts the use of a grabber reaching tool to get to those hard-to-reach areas primed for falls. While these items and elements (see the box below) can help prevent injury, seniors may want to stock a few things to assist in the event of injury. One such thing is making sure a cellular phone is always within reach if not in the pocket. Walker recommends the Jitterbug phone, with an easy-to-see screen and easy-to-dial keypad. Sometimes, unfortunately, dialing a cell phone isn’t an option due to a fall or other life-threatening emergency. In these cases, a personal emergency response system may help. A help-button device is worn and pushed when needed. In some cases, even when not pushed, the device may detect a fall and respond. All experts agree, however, on three major things, which cost nothing and are the most effective ways to help ensure a longer independent life in one’s home: exercise, good nutrition and socialization.“People need to plan not to become isolated,” Kennedy says. Keeping friends, making new friends, staying close with family — all those things are critical as people age, he notes. Living alone and being alone are two different things. Remaining social also means remaining active, and intellectual stimulation is important, Kennedy says. Walker recommends the MyGait computer, which is designed for seniors and features brain games and allows for e-mailing and keeping in touch with friends and grandchildren. “The number of nursing home beds has not increased in 20 years despite more people living longer,” Kennedy says.“There is more evidence the older population is healthier and happier than ever before.” Staying healthy through exercise and good eating habits — and starting now — will keep it that way. © CTW Features

“One of the biggest things you have to worry about as you get older is your balance and the opportunity for a fall, because if you fall, it can be a life-altering challenge for you.”

— Susan Ayers Walker, founder and managing director of the SmartSilvers Alliance

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22 living healthy • saturday, july 10, 2010

Idaho Statesman • IdahoStatesman.com

L ivin g H e a lth y I ss u e N o . 4 2 0 1 0

Assisted Living and Memory Care at its Best! “Come

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Marilyn Moffat and Carole Lewis The physical therapist co-authors of ‘Age-Defying Fitness’ explain how to stay fit for life, starting now By Danielle Robinson CTW FEATURES

Boise (near Glenwood Ave & State St.) : 208-853-1255 Meridian (near McMillan & Ten Mile Rd.) : 208-288-2220

When Marilyn Moffat and Carole Lewis volunteered to work on a committee for the American Physical Therapy Association’s Section on Geriatrics, they were no strangers to the fitness challenges facing the 50-plus set. Lewis wrote the first textbook on geriatric rehabilitation, and Moffat has published books and articles on body maintenance, arthritis and osteoporosis. Both therapists express concern about the quality and reliability of most fitness books. “None of the fitness books were written by therapists but [instead] by nutritionists, personal trainers and movie stars,” Lewis says. Seeing a need for a fitness manual rooted in science and research, the women got to work.The result is “Age-Defying Fitness: Making the Most of Your Body for the Rest of Your Life” (Peachtree, 2006), a step-by-step guide to developing and maintaining a sustainable, healthy, fitness-based lifestyle at any age. Although there is no fountain of youth, the therapists explain why exercise is certainly the next best thing.

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NON-SURGICAL SCOLIOSIS TREATMENT Scoliosis can have a great impact on a person’s life from pain and spinal degeneration to decreased respiratory function and depression. Signs of scoliosis may include abnormal posture, however it is diagnosed and measured from x-rays. In the past, hard braces and surgery were some of the only choices for scoliosis patients, leaving few options.

What makes a lifestyle “age-defying”?

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Carole Lewis:There are five necessary components: posture, strength, balance, flexibility and endurance. Marilyn Moffat: Each one of these is necessary for a healthy, fit lifestyle. In its own way, each is a motor skill.You need to train them all.

WHY SPINECOR DYNAMIC BRACE? The SpineCor bracing method is an adjustable, non-invasive technique that provides a flexible alternative for correction that continues as a child moves and grows. It is easy to use, comfortable to wear, and most importantly, effective in its results.

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Carole: Posture seems so innocuous, but it’s been implicated in many problems in aging baby boomers. It’s a causal factor in all sorts of problems and injuries, ranging from falls to shoulder pain. Luckily, posture is easy to fix if the person is given correct coaching and works at it, but it can get much worse if they don’t work to correct it or use bad form or the wrong practices. Marilyn: Our book provides tests to assess

your body’s performance. So you can not only assess your posture, but also learn to improve it with the right kind of postural exercises and small tips to do throughout your daily routine.

Is a healthy diet enough? Carole: Unfortunately, no. Exercise is the other ingredient crucial to health; diet alone will not do it. Marilyn: But a healthy diet is essential to a healthy lifestyle.The obesity epidemic, not only in this country but also around the world, provides solid evidence of why diet and exercise must both be a part of our lifestyle behaviors.

After age 50, what’s the biggest health concern? Marilyn: There really isn’t a No. 1 issue as we age. Unfortunately, most people do not realize that strength, flexibility, balance, endurance and posture all start changing in our 30s, and these are not positive changes. Muscle mass, bone mineral density and heart and lung functioning, to cite a few, will all decline with age. With each decade, and especially after the age of 50, strength decreases by about 10 percent, unless you’re diligent about keeping your body fit.

So everybody feels weaker with age? Carole: Strength deficits are a major concern for many people over 50. Without actually testing it, someone might think their strength is fine and therefore not pursue a strengthening program. But most people have subtle weaknesses and imbalances that, if left untreated, can cause problems ranging from osteoarthritis to impingement syndrome to hip fractures.

How much success have your clients experienced? Marilyn: We have patients and clients well into their 90s and 100s who are still living independently and exercising every day! Carole: We have seen people dramatically improve in all areas. We had one lady whose head was positioned so far forward, it was almost resting on her chest. Afterward, she gained so much improvement that she almost looked like a model.


saturDAY, july 10, 2010 • living healthy 23

IdahoStatesman.com • Idaho Statesman

Visit us at our New Location

Welcome to

Mission Statement At Meridian Pediatrics we see each child and each family as unique. The physicians and staff look forward to getting to know our patients and their families because we believe that good care is individual and personal. We feel that providing care to children is a great responsibility and an even greater privilege. Our goal is to help ensure that children grow into mentally and physically healthy, productive and happy adults.

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24 living healthy • saturday, july 10, 2010

Idaho Statesman • IdahoStatesman.com

Care for the Whole Family From infants to the elderly, from high blood pressure to family planning, the physicians and staff at St. Luke’s Clinic – Family Medicine are specially trained to provide high quality care for patients of all ages and all conditions. Building an active partnership with you and your family over many years means that we understand how your health care impacts your life. St. Luke’s Clinic – Family Medicine physicians diagnose and treat most medical issues, from infections and sprains to diabetes and asthma. We also specialize in preventive care to help you create and maintain a healthy lifestyle. And when your condition requires a specialist, we can coordinate your care with other physicians and can help you navigate your way through today’s health care.

Now accepting new patients at these St. Luke’s Clinic – Family Medicine locations: 130 E Boise Ave Boise 345-4066

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520 S Eagle Rd, Ste 1222 Meridian 706-2200

stlukesonline.org Service provided by St. Luke’s Boise

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Living Healthy – July 2010  

Idaho Statesman’s Living Healthy Magazine

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