Health Life May/June 2021

A Silver Lining to the Pandemic The Lindsey Family Makes CrossFit Their New Tradition

A SILVER LINING TO THE PANDEMIC

MORE PEOPLE ARE CONSIDERING THEIR MENTAL WELLNESS

This News is Juicy

Thomasville’s First Locally Owned Juicery

Mental Healing in a Pandemic

You Won’t Even Miss the Sugar

Healthy, Cool Treats to Try This Summer

Greenleaf Behavioral Health Hospital Michelle Neville, CEO

May/June 2021 | FREE1

Shaping the Future of Breast Surgery with BioZorb®

The latest technology for breast conserving surgery is now available at Archbold.

archbold.org/sgsa

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We’re diving even deeper into all things health related. With an emphasis on physical health, nutrition, fitness and training, and lifestyle, we want to inform you and inspire you to live a healthy life.

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May/Jun

2021

“Smell the sea, and feel the sky. Let your soul and spirit fly.”

— Van Morrison

Contributors Publisher Mark Dykes Editor Denise K. James Graphics Mandy Douthit

Cover Photography Brandon Pham Feature Photography Brandon Pham Copy Editor Denise K. James

Feature Writers Denise K. James Sarah Harder Christine Steele Mariann D'Arcangelis Kaitlyne Piper Megan A. Powell

Advertising & Marketing Andrew Pipkin andrew@itgnext.com

Splash Your Way to Health and Peace of Mind

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A Silver Lining to the Pandemic

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Archbold Now Offering Groundbreaking Technology in Breast Conserving Surgery

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A Family Affair

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Larissa Baker

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Made in the Shade

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Mental Healing in a Pandemic

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Man Up and Call the Doctor

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Under Pressure?

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A Comprehensive Approach to Treatment

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Sun’s Out, Screens OUT

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It’s Vitamin D Season!

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You Won’t Even Miss the Sugar

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This News is Juicy

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Summer Home, All are Safe

The Benefits of a Water Workout

More People are Considering Their Mental Wellness

The Lindsey Family Makes CrossFit Their New Tradition

SGMC Saved Our Lives

Keeping Your Skin Healthy This Summer

Greenleaf Behavioral Health Hospital

June Is Men’s Health Month

What to Know About Prehypertension and Hypertension Colquitt Regional Now Offering Radiation Oncology Five Ways to Keep the Kids Entertained and Engaged This Summer

How and Why to Get Some

Healthy, Cool Treats to Try This Summer

Thomasville’s First Locally Owned Juicery

Watch for these 5 Seasonal Hazards

Website Manager Mandy Douthit

Have questions or comments?

Give us a call at 888.715.4263 or email us at healthlife@itgnext.com Health Life Magazine is published bi-monthly. The contents of this publication may not be reproduced in part or in full without written consent from the publisher. Dykes Media Group LLC makes no representation or warranty of any kind for accuracy of content. All advertisements are assumed by the publisher to be correct. Copyright 2021 Dykes Media Group LLC. All rights reserved. ISSN 1945-1458.

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Splash Your Way to Health and Peace of Mind The Benefits of a Water Workout Written by: Christine Steele

My zodiac sign is Cancer, so I’m drawn to water and love any opportunity to get in the water.

But taking hours out of my day to go swimming in a pool always felt like a luxury of time that I couldn’t afford with so many other work and life responsibilities breathing down my neck. But all of that changed after I tried water aerobics for the first time.

To me, swimming has always felt luxurious and kind of like cheating and not really working out because it’s fun. After all, kids of all ages love to get in the water and splash around, and they certainly don’t consider it exercise. With all that potential fun, could I really get a workout while playing in the water? Wouldn’t my time be better spent in the gym, climbing imaginary hills on the stairmaster, sweating it out and probably hating life?

First, I discovered, yes, I could get a workout while in the water. After just one class of gently lifting and kicking and pushing against the water’s resistance, I felt soreness in muscles I had forgotten I had! Plus, exercising in the water was gentler on my joints. Like a lot of us, I’m carrying a few extra pounds, adding stress on my knees and ankles. On top of that, I have chronic back and neck problems from lifting a heavy rack of dishes when I was in my 20s, so lifting weights always makes me nervous.

But in the water, I’m not worried about injuring myself as I push my body through the vast blue swimming pool just below the glimmering surface, watching as I make ripples around me.

My knees bend effortlessly, and I’m not worried about losing my balance and falling as I lift them up high, doing knee kicks against the water’s resistance. After an hour of splashing around, I was surprised to feel like I was almost working up a sweat. This was hard work — who knew?

Curious about whether working out in the water could be good for you? It’s summer, so having fun in the swimming pool is on our minds here in balmy Georgia, and, take it from me, you won’t regret trying a water workout this year. Here are a few of my favorite reasons to hop in the water and see how you like it.

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IT’S LOWER RISK.

NO EQUIPMENT IS NEEDED.

NO SWIMMING POOL Water aerobics gave me all the benefits of a While kick boards, ankle and wrist weights, aqua AT HOME? GET A WATER great workout with a lower risk of injury. Being in jogger belts and pool noodles can certainly help WORKOUT AT THESE the water reduces a person’s weight by as much enhance your water workout, none are actual- AREA LOCATIONS: as 90%, so there is less stress on joints, making it the perfect way to exercise for those with arthritis or injuries.

ly needed. You can simply do arm lifts, leg lifts, knee kicks, back kicks, jumping jacks or take a walk or run in the water, and you’ll get an allaround good workout with no equipment at all.

In fact, all that’s needed is a towel, bathing suit, swimming pool, and you.

IT ACTUALLY BURNS CALORIES.

While I didn’t feel like I was getting a workout at first, I learned that I really was. An hour of water aerobics can burn as many as 300 to 400 calories, plus it improves your cardiovascular health and increases your lung capacity, meaning you can breathe more easily. I definitely noticed a difference in myself after just one session, and an even bigger difference after several weeks of classes. I could breathe in more deeply; I felt less achy overall; and my joints were less stiff and creaky. I even felt stronger and more flexible on dry land after my water workouts.

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IT RELIEVES STRESS.

Another benefit to a water workout is that it does feel luxurious. A little bit indulgent, perhaps, and a little bit like spoiling yourself. But you can let your guilt float away as you soak in the knowledge that not only is an escape to the swimming pool good for your physical health, it’s also good for your mental wellbeing. For me, the definition of pure bliss is leaning my head back and closing my eyes and letting the water support me as my worries float away. So spoil yourself, and take yourself to the pool for a water workout that will help strengthen your body and soothe your mind.

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A Silver Lining to the Pandemic More People are Considering Their Mental Wellness Written by: Megan A. Powell Photography by: Brandon Pham

Research shows that while one in five adults and 17% of youth will experience a mental illness in their lifetime, everyone will face challenges in life that impact their mental health—even if they are not experiencing a full-blown mental illness.

And contrary to popular belief, you do not have to wait until you are diagnosed with a mental illness or on the brink of a burnout to seek the help of a counselor or psychotherapist. The truth is, most everyone can benefit from therapy at some point in their life.

As a licensed therapist, Leah McMillan has helped thousands of patients across South Georgia over the past 18 years. In 2019, she founded EnSpire Counseling & Wellness, the first practice of its kind, serving Valdosta and surrounding communities. The practice’s unique collaborative model combines mental health, counseling and wellness services with professionals such as licensed counselors, a dual board-certified nurse practitioner, a licensed massage (neuromuscular) therapist, a speech/occupational therapist, a yoga instructor and a certified mediator all under one roof.

McMillan said the services offered at EnSpire have played a vital role for many people learning to cope with the effects of the pandemic over the past year.

“We have seen a significant increase in therapy appointments,” she said. “More individuals, families and couples are seeking counseling and psychiatric services since the start of the global pandemic.”

“In addition to the increased caseload, our cases are also more severe, and clients are experiencing more chronic symptoms,” she continued. “Our clinicians have worked tirelessly, seeing as many clients and helping as many individuals, families and couples as possible during these very chaotic and uncertain times. We are striving to be a light in the darkness for our clients. We want our community to know we are here to help them through this.”

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McMillan says the most common mental health conditions seen recently that are likely related to the pandemic include: • Anxiety • Depression • Obsessive thinking and compulsive behavior • Mood disorders • Sleep disturbances • Trauma-related triggers and symptoms • Behavioral and concentration issues • Somatic complaints • Depersonalization • Self-harm thoughts and behavior Though many adults are still learning to cope with the trauma and increased psychological distress brought on by the COVID-19 pandemic, McMillan says it's important to remember that young children, school-age children and teenagers have been impacted significantly over the past 12 months as well.

“Children and teens are struggling with multiple changes, most of which are out of their control,” said McMillan. “They are grieving the loss of normalcy. They are faced with uncertainty and increased stress due to homeschooling, parents losing jobs, financial issues and social isolation. They are struggling with being isolated from friends, not being able to participate in sports, activities and many events they’ve looked forward to, like recitals, proms and graduation ceremonies.

Children and teens have also experienced loss and at times have not been able to say goodbye to their loved ones due to medical restrictions. Children and teens are not only coping with their own anxiety and confusion related to the pandemic but also with their parents’ increased stress as well.”

McMillan continued, “Monitoring our children and teens’ mental and emotional health is as important as monitoring their physical health. Fifty percent of all lifetime mental illness begins by age 14, so early intervention is the key in addressing a mental health issue or disorder.”

Providers at EnSpire Counseling & Wellness have significant experience and training in working with children, adolescents and adults.

“We are able to meet children and teens where they are, build a rapport and enhance their emotional, intrapersonal, peer and familial relationships. We create healthy solutions and boundaries, assist in identifying feelings and emotions, help these clients process childhood trauma and reduce psychological distress.”

In addition to providing individual and family counseling, EnSpire also offers group therapy for tweens and adolescents and provides services in various local school systems.

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How Counseling Helps People “It is our belief at EnSpire that therapy brings restoration and transformation,” said McMillan. “Counseling is personal. Clients need to create trust, honesty and comfort with their therapist. Seeking therapy does not make an individual weak or ill but rather strong and courageous, and it enhances their optimal wellness.”

Some severe mental illnesses may require more intensive intervention, but most people can benefit from short-term, goal-oriented therapy to address a specific issue, like an interpersonal conflict, or to seek guidance from an unbiased person when making a major life decision.

“Therapists are conductors of change and transformation,” said McMillan.

“They walk with their clients creating hope, healing and restoration. It is important for clients and their families to recognize that change does not happen overnight; restoration takes time. But your therapist will help you every step of the way.”

How Psychotherapy Works “Psychotherapy helps people learn to understand their feelings and emotions and equips them with the tools necessary to face new challenges, both in the present and the future,” said McMillan.

She added that licensed therapists use psychotherapy to help clients retrain thought patterns and cognitions, which in turn can rewire the brain.

“We help you learn to identify your feelings and emotions and identify triggers to those emotions, feelings and psychological and physiological responses,” she explained. “Therapy helps you reprocess past negative, destructive or traumatic experiences and relationships in a way so that the people or events can no longer control you.”

Therapists use techniques to assist individuals in creating their own identities; improving thought patterns and cognitions; and creating healthy behaviors and boundaries.

The utilization of psychiatric services, including medication assessment/management and psychotherapy, can provide the following benefits: • Regaining emotional balance and improving emotional regulation • Decreasing psychological symptoms and somatic complaints • Decreasing depressive and anxiety symptoms • Trauma resolution • Improving healthy and positive interpersonal relationships • Creating and maintaining healthy and positive boundaries • Improving communication and personal skills • Increasing assertiveness • Improving overall wellness, self confidence and quality of life and decreasing stress

How to Make a Therapy Appointment To schedule an appointment for psychotherapy/counseling, psychiatric medication assessment and management at EnSpire Counseling & Wellness, call 229-262-1000. Anyone may schedule an appointment. You do not need a referral to schedule a counseling and/or psychiatric medication assessment/ management appointment.

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The following signs could indicate your loved one may be dealing with mental health issues: • • • • • • • • • • • • • • • • •

Increased sadness or depression Withdrawal or isolation; loss of interest Increased irritability and anger Increased anxiety and excessive worry, including separation anxiety Increased mood swings – shifts in moods, behaviors and personality Loss of energy and increased fatigue Changes in appetite; significant weight loss or weight gain Sleep disturbances Low self esteem Feelings of hopelessness Decrease in concentration, focus or attention Somatic complaints Impulsive, risk-taking or destructive behavior Excessive use of alcohol or substance abuse Self-harm behavior, thoughts of suicide or homicide, plans or attempts to harm self or others Seeing, hearing or believing things that are not real Experience or exposure of traumatic event(s)

Six Ways You Can Help Someone In Crisis 1. Ask direct questions.

2. Listen to their answers.

3. Let them know you care.

4. Keep them safe.

5. Tell someone you trust.

6. Ensure they seek professional help.

Crisis Resources: If you or a loved one are experiencing a mental health crisis, seek assistance immediately by calling one of the following resources: 9-11 National Suicide Prevention Lifeline 1-800-273-TALK (8255) Georgia Crisis & Access Hotline 1-800-715-4225 Veterans Crisis Line 1-800-273-8255 or (Text) 838255

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“We are very proud to be the first in the South Georgia region to offer this technology to our patients. The device helps to improve care of the patients and in certain cases, can decrease the duration of radiation treatment,” said Archbold general surgeon, Cianna Pender, MD, FACS. The BioZorb® marker helps facilitate partial breast reconstruction for women, with improved cosmetic outcomes. The BioZorb marker has also been shown to be helpful for the long-term follow-up care of patients. The clips within each BioZorb marker also offer radiation oncologists and radiologists a 3D geometric view of the lesion surgical site. This potentially improves accuracy in radiation treatment, and can qualify a larger number of patients for cost-saving and time-saving treatment options.

“Offering this technology is just another example of our commitment to continue to bring the most advanced patient care to our community,” said Dr. Pender. “Taking care of our patients is our top priority.”

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A Family Affair The Lindsey Family Makes CrossFit Their New Tradition Written by: Megan A. Powell | Photography by: Brandon Pham

Research shows that regular exercise can help you control your weight, reduce your risk of heart disease and prevent some cancers. Exercise can also help you manage blood sugar and insulin levels, improve your overall mental health and mood and even increase your chances of living longer. Many of these are among the reasons Johnny and Missy Lindsey from Lenox, Georgia joined CrossFit in Valdosta eight years ago.

They also quickly discovered how workout time can become quality family time. And it can really be beneficial— for everyone.

Growing up, Johnny participated in high school sports.

As he grew older, he played some softball and basketball and became interested in golf after he and Missy had children.

But at around age 35, Johnny found himself overweight with high blood pressure and high cholesterol.

“My doctor wanted me to begin taking medicine to help correct my situation,” said Johnny. “I pleaded with him to give me six months to get my fitness in order. At that point, I was motivated to make a difference, so I joined the YMCA.” Johnny began exercising three to five times per week and changed his diet.

“After six months, my weight was down from 260 to 230, and my blood pressure and cholesterol had dropped down to normal range,” said Johnny.

Johnny remained consistent with his workouts for the next several years, even joining his daughter Laura at her CrossFit box one Saturday in her new hometown of Kennesaw.

“Fitness had been a priority for my daughter her whole life,” said Johnny. “She told me she had joined CrossFit, and, at first, I was skeptical. But she convinced me to join her one Saturday to try it out.”

At this point, John-

“My doctor wanted me to begin taking medicine to help correct my situation. I pleaded with him to give me six months to get my fitness in order."

— Johnny Lindsey 16

“Fitness had been a priority for my daughter her whole life. She told me she had joined CrossFit, and, at first, I was skeptical. But she convinced me to join her one Saturday to try it out.”

— Johnny Lindsey

ny had been working out for several years.

“I thought I would blow this out of the water,” he admitted. “But it was just the opposite. After finding myself lying on the floor after that workout, it was clear I had no idea the level of fitness that was going on in there.”

But Johnny said the amazing thing about it was how great he still felt afterward.

“The coaches and fellow athletes were so supportive. It was a feeling that I had never

experienced,” he confessed.

So when he got back home on Sunday, he looked up CrossFit gyms in Valdosta and joined the next week.

After about three months, Missy joined Johnny at CrossFit Valdosta, too.

“Our daughter Laura would call every day and talk to her dad about the Work Out of the Day (WOD),” said Missy. “Hearing them talk and seeing their excitement about this new adventure in-

trigued me. I had other friends who were also doing CrossFit, so I decided I would give it a try. That was seven years ago, and it was one of the best decisions I have ever made.”

Missy will turn 55 years old in June, and she says she’s doing things now that she wouldn’t have done even ten years ago.

“Since joining CrossFit and cleaning up my diet, I’m down 30 pounds, but I’m also physically and

mentally the strongest I have ever been,” she beamed.

Missy can power clean 100 pounds and string together more than five pullups. Johnny’s biggest accomplishments since joining CrossFit include the gymnastic movements he has mastered and the great success he’s experienced in individual competitions.

Last year, he ranked 50th in the CrossFit Open in the 55 to 59 age group, and, at the

end of the qualifier, he was ranked 26th in the world in his age group.

“I am very proud of that, he said. “It takes a lot of time and support from your family to get to that point.”

But as for what they are most proud of, Johnny and Missy both agree it’s the fact that they can work out as a family. Their daughter, Laura Tucker, 33, is still very active in CrossFit, and so is their son Sam, 32. Sam’s daughter, Elseigh, 7, even enjoys the CrossFit Kids 17

program at the family’s gym in Valdosta.

The Lindsey family has established new family traditions, including completing a Memorial Day WOD and 12 Days of Christmas WOD together, as well as running a Fourth of July 5K at the beach each year. Johnny has even competed in team-style competitions with both Laura and Sam. “It makes me proud to be able to enjoy this kind of time together with them,” said Johnny.

Missy added, “I’m proud of my family no matter what, but watching them compete really fires me up.”

“I’d say knowing that we are all striving for the same goal is special,” said Johnny.

“CrossFit has become our way of life. It’s really great that Missy and I can share that every day. Knowing our children are knocking it out of the park makes us very proud, too.

And we just know our grandchildren will follow in their footsteps.”

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PATIENT TESTIMONIAL

Larissa Baker S G M C

S A V E D

Two weeks before participating in a halfmarathon, Larissa Baker, 32, found out she was expecting her third child.

"It was definitely a surprise pregnancy," Larissa said. "I had been training for the half-marathon and thought my extreme hunger was from all the running."

Larissa and her husband, Michael, were busy parents with two toddlers, RaeLyn and Charlotte, when they found out she was 11 weeks pregnant.

"The pregnancy was overall easy, much like my other two," Larissa said. "I kept running and doing strength training until about 36 weeks, then started walking and strength training five to six days a week."

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O U R

L I V E S

After her due date had come and gone, Larissa's nurse midwife, Teresa Johnson, scheduled her to be induced on September 14, 2020, at The Birthplace, located at South Georgia Medical Center.

"When I arrived at SGMC, I was dilated two centimeters, and everything was going good," she said. "Later, when it was time for me to start pushing is when things started to go bad."

At this point, she went into respiratory arrest, and SGMC's emergency code team was immediately activated.

"She arrested and stopped breathing," said Dr. Roy Swindle, an Obstetrician with Southern OB/GYN. "When they called a

The Baker's: Michael, Larissa, Raelyn, Charlotte, and Rhett.

Amniotic fluid embolism occurs in approximately one in every 20,000 deliveries, and about 50% of women die within an hour of it happening.

“She was using all her clotting factors and at a high risk of bleeding to death both internally and externally."

-Dr. Roy Swindle, Southern OBGYN

'code,' all the emergency personnel showed up, and I was there within minutes. The nurse midwife, nurses, and anesthetist were all there. In a very short period, the decision was made to do an emergency C-section."

Swindle explained that she developed an amniotic fluid embolism, a life-threatening, acute, and unexpected complication that can occur during delivery and affect both mother and baby.

A rare condition, Swindle said, amniotic fluid embolism occurs in approximately one in every 20,000 deliveries, and about 50 percent of women die within an hour of it happening.

"Some of the amniotic fluid got into her bloodstream and went to her lungs," Swindle said. "Then she went into a condition called disseminated intravascular coagulopathy. She was using all her clotting factors and at a high risk of bleeding to death both internally and externally."

"Everyone was where they were supposed to be to save my wife and son's life," Michael said. "They kept me very informed throughout the entire process even though I was in shock for most of it."

After being stabilized, Larissa was moved to SGMC's Intensive Care Unit (ICU). Her son, Rhett, born weighing 8 pounds, was immediately transported to the Neonatal Intensive Care Unit (NICU) at Phoebe Putney Memorial Hospital in Albany, Georgia.

While SGMC's emergency response team cared for Larissa and her baby, Cathy Swilley, a nurse manager with Women's and Children Services, checked on Michael.

"When they took me back for the Csection, Michael saw me have a seizure, and Cathy came and sat with him," Larissa said. "She knew we didn't have family here."

“Everyone was where they were supposed to be to save my wife and son's life."

-Michael Baker After spending six days in ICU, Larissa was moved to a postpartum room. "All of this time, Rhett was still in Albany," she said. "My parents came from Texas, so they could be with him during the day, while Michael stayed with me."

Michael said having the room at SGMC was extremely helpful. "I told the staff I would not be leaving the hospital until my wife did. I was prepared to sleep in my truck if I had to. The room was awesome, and the nurses spoiled me with a big bag of snacks to get me through.

On September 22, mother and son were united. "It had been a week, and I still hadn't met my son," she said.

"My parents would send pictures, but it was difficult not being with him.

They brought him to SGMC, and shortly afterward, I was discharged, and we both went home."

"Dr. Swindle called to debrief me most nights to keep me updated on Larissa's condition. Our midwife, Teresa Johnson, did the same in the afternoons," he said.

"Two of the greatest human beings I've ever met. We are extremely blessed that they were a part of all of this."

Larissa appreciates the kindness and attention she and Michael received.

"They were all great," she said. "They helped get Michael a place to stay at the hospital. When I was in ICU, he could stay during the day, and then at night had a room at the hospital to sleep."

SGMC’s Birthplace has a medical team of 10 obstetricians, two neonatologists and the area’s only OB hospitalist program and OB emergency department. SGMC is committed to women’s health throughout the region and continues to deploy the latest technology and develop cutting edge programs for women and infants. To learn more about delivering your baby at SGMC, visit sgmc.org.

Made in the Shade Keeping Your Skin Healthy This Summer Written by: Sarah Harder

The American Academy of Dermatology estimates that about 9,500 people in the United States are diagnosed with skin cancer every day, making it the most common cancer in the country. One in five Americans will develop skin cancer, and many of these cases are due to exposure to ultraviolet (UV) radiation. Learning how to protect yourself from UV radiation—especially in the summer months, when you are more likely to spend hours in the sun—and knowing what symptoms to look out for can save your life.

Types of Skin Cancer The two most common forms of skin cancer—basal cell and squamous cell carcinoma—are known to be highly treatable when caught early. However, melanoma, the third most common skin cancer, is considered to be the deadliest of all skin cancers. According to the American Society of Clinical Oncology, melanoma accounts for about 1% of all skin cancers, but the most deaths—about 7,000 people in the United States a year.

Melanoma is considered to be such a dangerous cancer because it spreads to nearby tissue easily, such as your bones, lungs or brain. Still, if caught in time, melanoma can have a 92% 5-year survival rate. Monitoring any moles you might have can help you get an early diagnosis, which can save your life.

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Checking Your Moles Most moles are not, and will not, develop into melanoma, but knowing what to look for can help you catch possibly cancerous tissue early. While melanoma typically develops most frequently on the head, neck, arms and hands—the places that get the most sun exposure—it can develop anywhere on the body.

It’s not unusual for adults to have up to 40 moles, but having 50 or more indicates an increased risk of developing melanoma. Common moles typically appear about ¼ inch wide in diameter, are round or oval in shape and are usually pink, tan, or brown in color. Most of these moles will not develop into melanoma. However, you should monitor your moles and notify your doctor if you notice any of the following: • • • • •

Uneven sizing Itchines Scaliness or unusual dryness Bleeding Any changes in color, shape, texture or size

Atypical moles often present as a blend of colors, ranging from pink to dark brown. Rather than raised with an even surface like common moles, atypical moles tend to be flat, sometimes scaly, and have an uneven circumference. While most atypical moles do not develop into melanoma, the more atypical moles you have, the more likely they are to become melanoma—for example, if you have more than five atypical moles, you are ten times more likely to develop melanoma.

If you have an atypical mole, it is particularly important to protect yourself from the sun and avoid tanning or burning. If you notice your mole changing, contact your doctor.

If you have a lot of moles, it’s important to see a dermatologist regularly, so they can help you check your moles and catch any unusual changes. If you want to get screened for skin cancer but are unsure of where to start, the American Academy of Dermatology works with local groups across Georgia, hosting annual free skin cancer screening events.

Avoiding UV Exposure The best way to reduce your likelihood of developing skin cancer is reducing your exposure to UV radiation. Both sunlamps and tanning booths can dramatically increase your risk, so avoiding those is a good place to start. Lathering up on sunscreen year-round is important too. The Center for Disease Control (CDC) recommends: Using sunscreen with an SPF (sun protection factor) of 15 or higher.

Using sunscreen labeled broad spectrum. Not all sunscreens protect against both UVA rays—known as the aging ones, since exposure to these rays often causes wrinkles later in life—and UVB rays—known as the burning ones, since these rays cause your skin to burn. Unless it explicitly states broad spectrum, the sunscreen does not protect against UVA rays.

Using about 1.5 ounce’s worth of sunscreen and reapplying every two hours, or after swimming, sweating or rubbing it off with a towel.

Applying sunscreen to places that are often forgotten, like behind the ears or on the neck and lips.

Covering up in the sun—wearing long-sleeved t-shirts, a hat and sunglasses.

Skin care is important all year. However, heading into a summer full of beach days and long afternoons at the park or in the pool, it is particularly important to remember to use sunscreen—and to schedule that dermatology appointment.

Mental Healing in a Pandemic Written by: Kaitlyne Piper

Constant media coverage of the coronavirus pandemic can make us feel anxious and upset. It can become quite overwhelming when it is everywhere you look all the time.

The new policies, rules and constant what-ifs can be draining both physically and emotionally.

But don’t worry; you are not alone in those feelings.

“Our work didn’t stop for a pandemic, and it won't stop for anything else. We are in the business of healing and hope, regardless of the circumstances,” said Michelle Neville , CEO at 24

Greenleaf Behavioral Health Hospital.

Greenleaf Behavioral Health Hospital is dedicated to the treatment of mental health. The hospital structures itself around group, family and individual counseling. Their treatment programs are for adults and adolescents, whom they create different care plans for with the intent to create long-lasting effects in every patient’s life. Their services also include detoxification, partial hospitalization and recovery residence.

As we’re adjusting to a new way of life, Greenleaf acknowledges how

the shift caused by the pandemic is affecting everyone and that people with no mental health history have had to deal with things they never had to before. Furthermore, people with underlying issues have had them amplified.

The biggest adjustment is not knowing how and when the pandemic will end, said Neville.

According to Brenda Keller, LPC Director of Clinical services, “Loneliness, fear, anxiety, depression, hopelessness, separation and adjustment to a new way of living are just a few ways

people have had to embrace this global shift.”

How Greenleaf Works Feeling overwhelmed and uneasy? The first step is literally taking the first step. The Greenleaf office is open 24/7 for calls and in-person assessments.

An intake counselor will complete an evaluation and answer any of your questions to determine the appropriate level of care, based on issues presented. A typical evaluation will include a multitude of questions

and prompts. If a patient is admitted, additional assessments are done to create the best treatment plan for that patient.

If you are wondering what counselors will ask, we’ve listed a few basic questions to help you prepare.

• What brought you to this point?

• Have you had any troubling past experiences?

• Who are the supportive people in your life?

• If applicable, there will be questions pertaining to substance abuse.

“We have a very compassionate staff who are able to engage the patient,” said Keller. “We do a thorough intake evaluation to paint a picture of what that person is experiencing. If a patient is admitted to outpatient or inpatient services, additional assessments are completed to round out the treatment team and develop the best course for that patient. Most of our therapy is group based, where patients engage in process and psycho-educational groups to work toward completion of their treatment goals. Individual therapy is offered as needed, as well as family sessions.”

But there is more to Greenleaf than helping civilians — they also have their HERO program. The HERO acronym translates to Honor, Empower, Restore and Overcome, and HERO consists of a 20bed unit and a program that supports veterans and active-duty military for up to 90 days. The program assists those battling with substance abuse, depression, PTSD and other mental health disorders.

Greenleaf creates a personalized treatment plan that can include things like eye movement desensitization and reprocessing (EMDR); recreational and music therapies; equine therapy; community-based outings; daily physical training; and yoga. For long-lasting recovery, the staff encourages other therapeutic services, such as relapse prevention, 12step meetings, — including Alcoholics Anonymous (AA) and Narcotics Anonymous (NA) — coping skills, assertiveness training and medication management services.

Due to the pandemic, there are numerous virtual options available for those who cannot or who choose

not to leave their homes.

These options include assessments and even virtual groups with people facing similar issues. Greenleaf truly strives to create a chance for everyone and anyone dealing with mental illness.

Coping with the Pandemic This pandemic has affected all ages. While taking care of yourself is important, it is also necessary to look after your loved ones, both young and old, according to Keller.

“I think the young and the elderly have had the toughest time adjusting.

As humans, we are hardwired for connection, and when that was abruptly taken away to varying degrees, it was painful,” she pointed out. “Children are used to having a social outlet with school and extracurricular activities. Adults are used to being able to go out and have a cup of coffee or dinner with someone, go on a vacation or just go to the movies and get away from the real world for a few hours. The elderly are already at an incredible risk for isolation and loneliness. The pandemic has complicated that in so many ways.”

Fortunately, there are a few coping methods that can be practiced to alleviate these feelings of helplessness and isolation. Small goals are key, according to Keller.

Regular self-care, along with simple, attainable goals such as taking a daily walk for some fresh air, are sometimes exactly what you need.

“What I have been telling patients and friends is to be gentle with yourself,” advised Keller. The worst memory I have of the pandemic is feeling like all I had to give wasn't enough. I'm a therapist, but I'm also a 25

human who had my own fears. I run a clinical team who had their own fears.

And we all cared for patients who had fears of their own. There was only so much we could make better. We had to continually return to our hard work and hope that things would improve.”

“The best memory I have of the pandemic is teaching yoga on Zoom calls and my dogs interrupting every 12 seconds, sitting on my mat 26

and getting in the way with their cute selves,” she shared. “We can help others cope by showing up. What we know for sure is that people will adjust to the best of their abilities. No, having a FaceTime call with a loved one in a nursing home is not as good as seeing a loved one in person, but it is better than not seeing them at all. We can check on people, especially those who feel lonely at this time or

who are having to work in situations that are fearful.

Understand people are not okay all the time, but really listen to what is going on and offer comfort or suggestions.”

Another coping mechanism that can be beneficial for many people is creating a daily routine. Keller shared that her own routine started with a peaceful morning ritual to get her into the right headspace for the day ahead. Work bene-

fited from sharing moments of good humor with the staff, and finally, she unwound with a variety of soothing routines in the evenings.

“Early on, it started to feel like every day was turning into the next, like some epic occurrence of Groundhog Day,” she said. “So I started an early morning routine of setting my day up with exercise and inspirational reading before going to work. We also found hu-

mor to be very comforting in the work setting, as well as displaying extra compassion to those who were struggling. I also closed every day with a different routine. Yoga and breathwork. Calming tea. And enough sleep to be able to show up for everything I needed to do. I gave myself a lot of grace. Putting one foot in front of the other and making it through another day is sometimes success enough.”

The pandemic may have changed our normal way of living, but it has also caused everyone to take a closer look at their own mental health, along with the mental health of loved ones. And hopefully, COVID-19 has allowed us to take more time for ourselves and enjoy the simpler things in life. Considering we only have one life to live, we should make sure we are healthy enough to enjoy it properly — and

we should seek support if we find ourselves lacking. Thanks to the work of Greenleaf Behavioral Health Hospital, more individuals are learning invaluable skills to take care of themselves in new ways, come what may.

2209 Pineview Dr, Valdosta, GA 31602 (229) 506-7977 greenleafhospital.com

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HEART DISEASE

MAN UP AND CALL THE DOCTOR June Is Men’s Health Month Written by: Sarah Harder

According to the Center for Disease Control and Prevention (CDC), heart disease is the leading cause of death for men, resulting in nearly 25% of deaths. However, the American Heart Association estimates that 80% of heart disease events are preventable with lifestyle changes and education.

Eating a healthy diet and incorporating regular physical activity into your day-to-day lifestyle can go a long way in preventing heart disease.

When to See the Doc

June is men’s health month—a time to focus on common health issues and encourage men to care for both their mental and physical health. Even though men die, on average, five years earlier than women, they are also less likely to go to the doctor, according to a study from Rutgers University. The researchers found that men who held more traditional views of masculinity—believing that they should be “tough,” independent and not express emotion—were more likely to disregard health issues than women or even men with less traditional views of masculinity. The researchers also found that these men who subscribed to the “tough” masculine ideal were more likely to downplay symptoms when visiting the doctor. In turn, this led to worse health outcomes.

Of course, social conditioning should not deter anyone from seeking help for health issues. Still, sometimes it can be difficult to know when a visit to the doctor is really necessary, particularly if you have avoided the doctor’s office in the past. Knowing what symptoms to watch out for and when to get help can help you live a longer, more fulfilling life.

It is important to listen to your body and its discomfort — particularly chest pain — or discomfort in areas such as the arms, neck, shoulders or abdominal area. Nausea, light-headedness or unusual fatigue can also be symptoms of a heart disease event. You should seek help immediately if you are experiencing one of these symptoms.

INJURIES Accidents are the third most common cause of death for men, according to the CDC. In fact, men are almost twice as likely to die from unintentional injuries than women. Many of these deaths, which are often caused by falls and impaired driving, are preventable. Managing risky behavior can save lives. Taking simple steps like wearing a seatbelt, wearing a helmet and not driving under the influence of alcohol can make a difference.

When to see the Doc If you’ve been injured or in an accident — even if you don’t think it’s serious — a trip to the doctor is prudent.

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CANCER Cancer is reported by the CDC to be the second leading cause of death for men, causing over 20% of male deaths. According to the American Cancer Society, prostate cancer is the most common cancer among men in the United States. Other common types include prostate, colon, lung and skin cancers.

Outside factors can play a role in increasing your risk of developing cancer, including obesity, smoking, sun exposure and physical inactivity. However, other risk factors cannot be avoided, like age, and family history. Much like with heart disease, lifestyle changes lower your likelihood of developing cancer. These changes include avoiding highly processed foods and red meat; eating a variety of fruits, vegetables and whole grains; plus incorporating regular physical activity into your daily routine.

When to See the Doc Because certain cancers have no outside factors, screening for these cancers will ensure it is caught early, an important factor in increasing your survival odds. Talk to your doctor about what age is right for you to begin regular cancer screening tests. Setting up annual check-ups can also help you discuss possible concerns with your doctor.

SUICIDE According to the American Foundation for Suicide Prevention (AFSP), nearly 4 times as many men die by suicide compared to women, making it one of the most common causes of death for men. Although mental health issues can develop due to a myriad of causes, social pressures that prevent men from discussing their emotions can play a role in preventing them from seeking help.

Close friendships can play an important role in helping both men and women maintain mental health. These relationships can create a sense of belonging and purpose, help men lead a happier life and boost self-esteem. Friendships also create a safety net when times get rough.

When to See the Doc Depression deserves attention from a mental health professional long before it escalates into suicidal thoughts. For a depression checklist, visit https://www.cdc.gov/reproductivehealth/depression/pdfs/ppdchecklist.pdf.

Whether you are struggling with your mental or physical health, it is important for you to remember that help is out there, and it is not shameful to seek it. Regular physician visits can set you on the path to a healthier life.

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Under Pressure?

What to Know About Prehypertension and Hypertension Written by: Denise K. James

Did you know that May is high blood pressure education month? We all know normal blood pressure is important to a well-functioning body. Why else would blood pressure measurements be included along with the vital signs at a doctor’s office? Though not on the same “vital” level as respiration, body temperature and pulse, blood pressure gives medical professionals a picture of our health at present and in the future.

Put simply in the words of Medical News Today, blood pressure is the force that moves our blood around our body. Our blood functions as the transportation for many things we need to be healthy: white blood cells, nutrients and oxygen, to name a few.

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How to Understand Your Blood Pressure Reading When a nurse puts the blood pressure cuff on your arm and measures your blood pressure, be in the habit of asking about the measurement, and make sure you understand what the terms “systolic” and “diastolic” mean, so you can stay more informed about your own body.

SYSTOLIC - Also known as the “top number” of a blood pressure reading, the systolic pressure indicates how much pressure your blood is exerting against your artery walls when your heart beats, according to Heart.org.

DIASTOLIC - Also known as the “bottom number” in the reading, the diastolic pressure indicates the pressure of your blood against your artery walls when your heart is resting between beats — thus, the top number is higher because it measures the pressure during a heartbeat.

Typically, more attention is paid to the top number, since a high systolic pressure can mean a greater risk of stroke, heart disease and other issues. However, both numbers are important and can lead to a diagnosis of prehypertension or hypertension.

What are the Symptoms of High Blood Pressure, Also Known as Hypertension?

Let’s talk about a few of the warning signs that your blood pressure may be too high. High blood pressure manifests in several different ways. Among them, according to WebMD, are: • • • • • • •

When is the Best Time to Take A Blood Pressure Reading?

If you have certain risk factors or a history of elevated or high blood pressure, also known as hypertension, a doctor may suggest you monitor your blood pressure at home. At-home tests are gaining popularity, according to Harvard Health, and, while the time of day doesn’t really matter, you’ll want to pick a time of day that works for you and stick to it — as well as consistently using the same arm and relaxing for five minutes (no coffee or traffic!) before measuring.

What are the Risk Factors for Having High Blood Pressure?

Certain risk factors can equal elevated or high blood pressure, and, if you spot yourself on this list, it’s prudent to have your blood pressure checked more frequently, either at home or with a physician. According to the Mayo Clinic, these risk factors are: BODY WEIGHT - Being overweight means more blood working harder to circulate throughout your body.

SEX - Elevated blood pressure, especially prior to age 55, is more common among men.

RACE - People of African-Caribbean races are more likely to develop elevated or high blood pressure.

FAMILY HISTORY - If a first-degree relative, such as a parent or sibling, has high blood pressure, it’s important to monitor your own.

LIFESTYLE - A sedentary lifestyle can lead to elevated blood pressure.

Headaches Nosebleeds Confusion Vision problems Pounding in chest, neck or ears Blood in urine Difficulty breathing

Though medicines for high blood pressure do exist, treatment for hypertension doesn’t always have to be medication. Heart.org suggests these tactics, particularly for stopping slightly elevated blood pressure before it gets higher: • Eat a well-balanced diet that is low in salt and high in whole grains and produce.

• Limit alcoholic beverages, caffeinated beverages and sugary beverages.

• Enjoy regular physical activity.

• Maintain a healthy weight.

• Quit smoking or vaping.

• Take your medications properly if you are already taking medications to control blood pressure.

• Work together with your doctor and monitor blood pressure at home.

Prehypertension: A New Diagnosis Several years ago, hypertension was diagnosed as having a blood pressure measurement greater than 140 for systolic and 90 for diastolic. Now that measurement is known as Stage 2 hypertension, while Stage 1 hypertension is a systolic measurement between 130 and 139 and a diastolic measurement between 80 and 89. Meanwhile, the newer category of prehypertension, or elevated blood pressure, is classified as a systolic measurement between 120-129.

Because elevated blood pressure, or prehypertension, does not have the symptoms that high blood pressure has, it’s important to pay close attention to measurements and tweak your lifestyle accordingly to stop the pressure from escalating.

DIET - Because sodium and potassium are nutrients the body uses to regulate blood pressure, high sodium and/or low potassium can lead to elevated blood pressure.

TOBACCO USE - Both smoking and secondhand smoke can increase blood pressure.

ALCOHOL CONSUMPTION - Alcohol use has been associated with elevated blood pressure, particularly in men.

CHRONIC ILLNESS - Kidney disease, diabetes and sleep apnea, among other illnesses, can increase the risk of elevated blood pressure.

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A Comprehensive Approach to Treatment Colquitt Regional Now Offering Radiation Oncology

Left – Wenhui Zhu, MD, PhD (Medical Oncology and Hematology) Middle – David Saunders, MD (Radiation Oncology) Right – J. Steven Johnson, MD (Radiation Oncology)

Written by: Megan A. Powell

It’s estimated that around 60% of cancer patients will undergo radiation therapy, an effective and often essential treatment for many types of cancer. But for patients living in rural areas, convenient access to a cancer center with on-site radiation oncology isn’t always an option.

And with the typical radiation treatment plan requiring visits five days a week for several weeks, an inability to travel or lack of transportation often presents a barrier for patients to receive the care they need.

Fortunately, one South Georgia hospital is looking to change that.

Last year, Colquitt Regional Medical unveiled plans to add radiation oncology to its list of services available for cancer patients. This March, the hospital wrapped up construction on a $7.7 million expansion that will allow the Edwards Cancer Center at Colquitt Regional to take a more comprehensive approach to cancer treatment. And this spring, the Moultrie hospital will treat its first patients using advanced radiation oncology technology.

“For patients who need radiation treatment, traveling

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an additional 20 or 30 miles five times a week can be very difficult,” said radiation oncologist Dr. Steven Johnson. “By offering radiation oncology services in Moultrie, it’s no longer prohibitive for folks to have access to high-quality cancer care in South Georgia.”

Along with Dr. Johnson, Dr. David Saunders has joined the medical staff at Colquitt Regional. Both physicians will provide radiation oncology services at the Edwards Center in Moultrie, in addition to the services they currently provide at Archbold Medical Center’s Lewis Hall Singletary Oncology Center in Thomasville.

“We’ve taken care of Moultrie patients for years,” said Dr. Johnson. “Dr. Saunders and I are thrilled to work with the Colquitt Regional team to offer radiation oncology treatment options close to home for patients in Moultrie and the surrounding communities.”

“We have been working toward establishing a radiation oncology center for several years,” added Colquitt Regional President and CEO Jim Matney. “It was important to us to provide access to this service for the people of

Moultrie and the surrounding areas. The technology that we will offer is the most modern available on the market.”

“We know how important it is for patients in rural areas to have access to high-quality care,” said Dr. Johnson. “When you provide good quality care and access to state-of-the-art cancer-fighting technology, patients will stay in the area to receive that level of care.”

About the Center Colquitt Regional added 6,900 square feet of space to the existing hospital structure. The new radiation oncology center connects to the Edwards Cancer Center, a facility that was constructed in 2018 and houses the hospital’s medical oncology services. The recent expansion created space for a lobby, a conference area for patient consultations, six exam rooms, four dressing rooms and a treatment area for radiation oncology services.

In addition to providing patients a comfortable space, the expansion of the Center was thoughtfully de-

signed to provide efficiency for physicians and staff performing the treatment.

The new treatment area and treatment planning areas are located in close proximity to medical oncology and the hospital’s radiology department as well.

State-of-the-art Technology The radiation oncology treatment area houses the most advanced radiation oncology treatment technology available — the Elekta Versa HD™ radiation treatment system. The Versa HD provides the flexibility to treat a broad spectrum of tumors throughout the body while enabling the treatment of highly complex cancers that require extreme targeting precision.

The system’s patented technology conforms to each patient’s tumor size, shape and volume, allowing physicians to administer higher dose rates which can enhance treatment effectiveness while protecting critical anatomy such as the

heart, spine or bladder. Each dosage of radiation is determined by a dosimetrist, who uses scans of the patient to tailor the dosage to the patient’s exact needs.

The machine then creates a beam that is focalized on the tumor, working to make small breaks in the DNA inside cells. The breaks that the radiation therapy creates keep cancer cells from growing and dividing and ultimately cause the cells to die. A typical treatment takes only two to five minutes, and patients can expect to receive this therapy during a three-to-sixweek period, depending on their specific needs.

“The Versa HD technology is incredible,” said Dr. Johnson. “It provides physicians with a broad range of advanced cancer treatment solutions, which results in us being able to provide the best care for our patients.”

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Sun’s Out, Screens OUT Five Ways to Keep the Kids Entertained and Engaged This Summer Written by: Christine Steele

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Summer is a great time to unplug and get the kids involved in activities that coax them away from their devices and out from behind the computer or TV. While it can be hard to keep their attention for long when competing with the latest electronic device or game, here are five fun activities to stimulate the minds of kids big and small.

1. Plant an Herb Garden What kid doesn’t love to dig in the dirt? Here’s a way they can get their hands dirty while benefiting from their own little herb garden. Many herbs are easy to grow and offer the bonus of being edible, so everyone gets to sample the rewards of their work.

Recycled egg cartons are perfect for starting seeds indoors. After the seeds sprout, the kids can transplant the seedlings into recycled plastic containers they have decorated — simply poke holes cut in the bottom for drainage. Some herbs can be planted together, like parsley and basil, since both like wetter soil. Rosemary, lavender, oregano, thyme and sage like drier soil. Mint is also a good choice, as it is easy to grow and fun to use in lemonade, fruit juice salads and other seasonal treats. Have the kids also make and decorate labels to identify each plant, using popsicle sticks, glue, and cardboard or paper bags. Now, watch your garden grow.

2. Paint and Hide Rocks This viral trend surfaced several years ago and has seen an uptick in interest over the past year. Plus, it’s just good, clean, put-a-smile-on-your-face fun from beginning to end. First, send the kids out to find the perfect rocks for painting. For young children, round ones with a flat surface work great and can be painted like ladybugs for a fun find. After the kids have hunted out the best rocks to paint, they’ll need to clean them and let them dry before painting with fun designs, smiley faces or happy messages. Set up a dish tub with warm, soapy water, give the kids a sponge or scrub brush, and have them go to town. Then dry the rocks off with a paper towel or place in the sun to dry while you set up a painting station.

Once their painted creation has dried, the kids can hide them around the yard or house or take them to a local park and hide for others to find and share in the joy — just make sure the park or public space doesn’t prohibit the practice beforehand.

July 3 is the unofficial International Drop a Rock Day, so plant a surprise and make someone’s day. ]

3. Plan a Backyard Treasure Hunt For a fun summer treasure hunt, hide stickers, coins, painted rocks, small toys or wrapped treats around the yard or house. Everyone can take turns hiding surprises, or you can hide them all and draw a map with hints scribbled to help lead the kids to the treasures. Make it pirate-themed by handing out bandanas and drawing on eyeliner beards and mustaches. Have them check each find off on the map as they discover it.

After the hunt, plan a pirate-themed punch to celebrate their haul and quench their thirst! Root beer floats are a foamy fun treat, or mix up a tropical smoothie with pineapple, coconut, and banana for a thirst-quencher that’s both healthy and delicious.

4. Build a Bird Feeder Who doesn’t love arts and crafts? Plus, the reward of building something gives young ones a sense of pride and accomplishment. Best of all, they’ll get to watch pretty birds flutter by as their reward and maybe even learn to identify a few. Building a homemade bird feeder with things already inside your home is surprisingly easy. It can be as simple as filling a scooped-out orange half with peanut butter and letting your child sprinkle bird seed inside or giving them a pine cone spread with peanut butter to roll in birdseed and then hang from a tree.

For something a bit more crafty, cut holes out of the sides of a clean paper milk carton and give to little ones to decorate with acrylic paints. Then, let the carton dry before filling with bird seed and hanging outside.

5. Volunteer for the Community For older kids, summer is an ideal time to participate in a community clean-up event in your area, or start your own. Keep America Beautiful (kab.org) is celebrating the 23rd year of the Great American Cleanup this year, running through June 20. Local affiliates Keep Tift Beautiful and Keep Valdosta Lowndes Beautiful can help you find an event. Or find other opportunities nearby by putting in your zip code and a mileage radius.

But remember, you don’t need an official event to do your part. Simply head to a local park, or take a stroll around your neighborhood. Wear gloves and bring a trash bag to toss items inside. After spending an afternoon, you’ll know you’ve done your part for the environment — and keeping the community clean is its own reward.

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We’re diving even deeper into all things health related. With an emphasis on physical health, nutrition, fitness and training, and lifestyle, we want to inform you and inspire you to live a healthy life.

For more information contact our main office at 888-715-4263 or email us at healthlife@itgnext.com

healthlifemagazine.com 36

It’s Vitamin D Season!

How and Why to Get Some Written by: Mariann D’Arcangelis

A lot of us still have a lot of questions about vitamin D. For starters, what is it? The answer is that it is a special type of steroid hormone that our body makes from cholesterol when our skin is exposed to sunlight.

However, in part because there are only a handful of foods that contain vitamin D, up to 41.6% of all Americans are deficient in it. Minorities in general are more likely to be deficient in this nutrient; Black and Hispanic Americans are 82.1% and 69.2% deficient in vitamin D, respectively.

Older adults, too, are at greater risk of not having enough vitamin D. If you suspect that you might be lacking, your health care provider can order a blood test to measure your vitamin D levels.

Where Can You Get Vitamin D Naturally?

Vitamin D is fat soluble, meaning your body can store it for a long time. There are plant-based forms and animal-based forms. Fatty fish — such as salmon, tuna, sardines and certain shellfish — contain some vitamin D per serving, with salmon containing 75% of your daily recommended allowance of vitamin D per 3-ounce serving. Cod liver oil is a truly excellent source of vitamin D, with one tablespoon containing twice the amount you need for the day.

Not a seafood person? One egg yolk contains 7% of your daily recommended allowance. Several dairy and plant-based drinks are fortified with vitamin D; that is, food manufacturers add the vitamin to milk or dairy products and dairy alternatives. Plant-based sources include fortified soy milk (try unsweetened if you are watching your sugar intake), fortified orange juice and even mushrooms. Baker’s yeast also can be exposed to the sun and become a source of vitamin D. Sunshine, of course, is a natural source of vitamin D, no matter what your diet is.

When eating or drinking these vitamin D-rich foods, if you are not eating them in the form of fatty fish, consider eating them with nuts, avocados or another source of healthy fats. One study noted that high-fat foods can help people absorb vitamin D more effectively. Getting enough of other fat-soluble vitamins, such as vitamins A and K, may help with absorption, as can magnesium.

Vitamin D and Your Health

Symptoms of vitamin D deficiency are very subtle and can take years to show up. There is a disease called rickets, which is devastating to one’s health, caused by severe vitamin D deficiency. However, it is most common in children raised in developing countries, where foods are not fortified with vitamin D. Vitamin D deficiency is common in many people who have had heart attacks, as well as other diseases, though it is hard for experts to tell if the vitamin D deficiency is a coincidence or a contributing factor.

Various studies have indicated vitamin D could help increase limb strength, prevent cancer, ease depression symptoms, reduce risk of falls, fractures, and osteoporosis in older adults and possibly help us live longer. Again, only a blood test can determine if you are deficient and need a supplement. Your levels should be above 20 ng/ml, though some experts say 30 ng/ml is preferred. The amount we need per day goes up as we age — infants need 400 IU (international units, or 10 mcg, micrograms); children and adults need 600 IU (15 mcg); and adults over 70 or pregnant or breastfeeding people need 800 IU (20 mcg).

The US National Academy of Medicine states that a safe upper limit is no more than 4,000 IU (100 mcg) per day. Wear sunscreen daily, but bear in mind that there are moderate levels of unprotected sun exposure that can boost vitamin D intake. Experts co-wrote a paper where they noted how no more than two to three times a week of unprotected exposure of your arms, legs and abdomen to the sun for 10 or 15 minutes can produce enough vitamin D. They said to follow up with sun protection, such sunscreen and clothing, afterward.

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You Won’t Even Miss the

Healthy, Cool Treats to Try This Summer

Some people insist that without sugar, desserts and treats would not taste nearly as good. But that most definitely is not always the case, and we’re here to prove it. Let’s talk about a few healthy treats with no sugar added, all perfect for cooling you and your family off as the weather in South Georgia heats up this summer.

Written by: Kaitlyne Piper

First, Choose Healthy Ingredients.

The most important thing to look for when deciding on a healthy treat are the ingredients that you use. Some fruits have less sugar than others, and most people forget that vegetables can be added to smoothies and popsicles too. Here are a few wellknown and tasty fruits and veggies that are great for making summer treats.

Berries

Stone Fruits

Bananas

Oranges

Strawberries, blackberries, and raspberries are all naturally low in sugar, at just over a teaspoon. They are also great because you can put them in just about anything to make things taste better. They are loaded with antioxidants and fiber, help improve blood sugar, provide tons of nutrients such as vitamins C and K and are even known for anti-inflammatory properties.

Possibly the most versatile fruit is the humble banana. Bananas contain many nutrients: fiber, potassium, magnesium, manganese, copper, protein and vitamins B6 and C. They are a little over a hundred calories each, and the best part is that bananas contain dopamine, one of the brain’s feel-good chemicals.

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Peaches, fresh cherries, and nectarines have small amounts of sugar as well as a decent amount of fiber. These fruits can aid in weight loss and overall health, as they usually contain both vitamin C and A. They also boost one’s immunity, fight diabetes and obesity, create healthy nerves and muscles, aid digestion, strengthen bones and teeth and even help the body create collagen.

Oranges are only 60 calories each and have zero fat or sodium.

They contain fiber, sugar, protein, calcium, potassium, carbohydrates and vitamins A and C. The vitamin C in oranges can boost one’s immune system and lower stress, which aids overall health in fighting viruses and cancers. Oranges are also known for being an anti-inflammatory fruit.

Spinach

Per cup, spinach only contains .1 gram of sugar, making it one of the most popular greens to be added to smoothies. Spinach is high in antioxidants that help anti-inflammation and disease protection. Eye health and blood pressure may also improve with the addition of spinach to your diet.

Making the Treats

This may sound like a lot to remember, so let’s jump to something easier to learn. You are probably wondering about what specific blender or ice pop mold to get, and I happen to have the top choice for each.

For blending, Vitamix is the brand to go for, and I recommend the series A3500 to be exact. It does just about everything you could ask it to do and is quite user friendly. It holds about eight cups of yummy ingredients, has 15 speeds, is safe to put in the dishwasher, has a 10-year warranty and even comes with a digital display and a recipe book. This blender is the perfect fit for families because it can hold up to a busy lifestyle. You’ll be making delicious smoothies for everyone in the neighborhood! (If you want to, that is.)

Carrots

Carrots — while a little higher in sugar than spinach at 2.9 grams per cup — are another popular choice to place in smoothies and popsicles. There’s more to carrots than just their modest sugar content; they are also a great source of fiber, vitamin K, potassium and antioxidants.

As for popsicle molds, the Lekue stackable molds are the way to go. These molds are easy to remove from the frozen treat, can work with larger chunks of fruit since it lays flat and fits easily into most standard freezers. The best part is that these molds come in different shapes and sizes. Try a fun popsicle shaped like a foot or slice of watermelon — even a cactus!

Now that you know which ingredients and equipment to stock up on to create your treats, here are a few recipes, sure to delight everyone in the family.

Our Favorite Smoothie and Frozen Pop Recipes Orange Cleansing Smoothie 1 0range 2 tsp fresh ginger ¼ tsp cayenne pepper 2 celery stalks 1 cup mango 2 tbsp cold-pressed olive oil 1 cup almond milk Blend and serve.

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Think Pink Smoothie ½ cup frozen banana ½ cup peaches ½ cup mango A few strawberries 1 cup almond milk Blend and serve.

Tropical Green Pops ½ cup banana ½ cup pineapple chunks 1 cup coconut water 1 cup spinach, kale, or collard greens Blend, freeze and serve.

Secretly Healthy Chocolate Fudge Pops 2 tbsp cocoa powder ½ cup milk 2 small, ripe bananas Pinch of salt 2-3 tbsp chocolate chips (optional) Blend, freeze and serve.

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The Family that Sweats Together Stays Together Fun Ways to Stay Fit

It’s no secret that physical activity can boost your mood by getting those endorphins flowing, and staying active is also good for your health, even at a young age. Staying active as a family will not only keep the whole family healthy, it can also bring everybody a little closer together and chase away the summer boredom blues.

Written by: Christine Steele

Here are some fun activities you can plan for this summer, perfect for kids of all ages, so your family can stay fit and happy together.

Take a Hike Enjoy nature as you stroll around your neighborhood or along walking paths and nature trails at parks and preserves near you. Make a game of it by having everyone see how many different species of wildlife they can spot. The Grand Bay Wildlife Management Area in Valdosta has beautiful trails that meander through the woods, plus a boardwalk that runs over the wetlands and leads to a fire tower. The climb will get everyone’s heart rate up, and the view is a fine reward for the workout.

For another local trail, check out John W. Saunders Memorial Park in Valdosta, which has a paved walking path and nature trail to a wooded area, plus a playground and a splash pad so young kids can cool off after their hike.

Ride a Bike Whether you’re on two wheels or three, riding a bike is fun and fitness all in one.

Pedal along your neighborhood sidewalk, or pack a picnic and head to Reed Bingham State Park in Adel, halfway between Valdosta and Tifton. This well-maintained state park has seven beautiful trails, ranging from three-tenths of a mile to one mile long—short enough for little legs to pedal. The park also offers bicycle, canoe and kayak rentals. Go for the day or for the weekend—there are plenty of tent, trailer and RV campsites—and enjoy some exercise with the family in the great outdoors.

Fly a Kite Head to a park with lots of open space and no power lines to fly a kite. A little wind and a running start are all you need to get your kite off the ground. North Lowndes Park in Valdosta has plenty of open space for kite flying. While you can certainly buy a kite, the American Kite Flyers Association at kite.org has plans for building your own that range from high-tech to simple. Easy designs for kids include a paper plate, paper bag, and even a plastic trash bag kite. All you need is a bag, two sticks, some string and a pair of scissors. Little ones can help decorate the kite, and everyone gets a workout trying to launch it and keep it in the air — as well as run after it!

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Remember, you don’t have to leave home to find fun and get in a workout. Here are some fun activities you can do right in your own backyard that will get you and your tribe moving together:

Toss a Disc Add to the game of Frisbee by setting up a backyard disc golf course. Use laundry baskets or dish tubs set up at distances that even little arms can handle. Then, take turns tossing and see how many tries it takes to score. Everyone will be so busy concentrating on their aim, they won’t even realize they are sneaking in a workout!

For the older kids, Freedom Park in Valdosta has a 20-hole disc golf course, perfect for those who crave a bit of a challenge.

Create a Backyard Fitness Challenge Create a backyard fitness challenge or obstacle course with stations for different activities. Roll the dice to see how many jumping jacks, sit ups, or push ups you have to do before moving on to the next station. Reward your crew with a celebratory run through the sprinkler when they have completed the course for a fun at-home fitness challenge.

Play Ball Set up a backyard net for badminton or volleyball, or just enjoy a game of catch with a soft football or softball. Make the game more exciting by trying different throws and catches. Or set up a laundry basket as your “hoop” or “goal,” and try to get as many shots in as you can from different distances.

Whatever physical activities you plan together as a family this summer, the benefits will be more than just fitness. You’ll find that time spent playing together will strengthen family bonds, reduce stress and elevate the mood. So get together, get outdoors, and get moving!

This News is Juicy Thomasville’s First Locally Owned Juicery Written By: Megan A. Powell

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Starting a business in the middle of a pandemic certainly comes with challenges. But when entrepreneur Mary Margaret Ingals set out to fulfill her dream of opening Thomasville’s first locally owned juicery, she never questioned whether her business idea was worth the squeeze.

Originally from Moultrie, Ingals’ lifelong struggles with an autoimmune disorder affected her health and life in major ways.

Out of necessity, she looked to alternative healing modalities.

Her need to overcome and heal is how she discovered the abundant health benefits of proper nutrition through juicing.

Juicing, which involves extracting pure liquid nutrients from plants, results in a beverage full of phytonutrients, vitamins and minerals. The result is a product that is said to provide healing and health benefits, many of which Ingals has now experienced for years.

After living for a stint in Los Angeles, Ingals felt compelled to help more people in South Georgia to have access to the same nutritionally designed foods that she had become accustomed to while living in a big city.

“There was a juice bar on every corner in L.A., so when I moved home, I saw the need

for a juice bar in South Georgia, too,” said Ingals. “And I thought, why not me?”

Ingals set out to open The Juice Box, Thomasville’s first locally owned juicery and juice bar. However, the timeline for opening her new business collided with challenges that even the most well-established restaurants across the country were struggling with — the COVID-19 pandemic.

But that still didn’t stop Ingals. She felt the timing of opening her juice bar couldn’t have been more perfect.

“Covid really ignited a sense of urgency for us to open as soon as possible,” she shared. “I felt like our community needed support and access to nutritionally dense juices more than ever.”

The Juice Box business model focuses on offering medicinal-grade immunity elixirs, cold-pressed juices and superfood smoothies using 100% local organic produce.

According to Ingals, the juices on her menu can help improve a variety of common conditions, some of which may be more prevalent over the past year due to the stress of the COVID-19 pandemic.

“We offer juices that can be helpful for migraines, anxiety, depression, poor skin, digestive disorders, insomnia, constant bloating, allergies,

joint pain and swelling and even chronic fatigue,” she said.

Though the pandemic may have stalled the Juice Box’s storefront grand opening, Ingals is proud of the way her business was able to pivot and come up with new ways to get her products out to people who needed them.

“When we realized Covid restrictions would make it diffi-

cult for us to open as scheduled, we decided to launch a subscription service where customers are able to choose their order frequency — weekly, biweekly or monthly —and select the juices they want online. We then ship their orders to them,” she said.

The Juice Box also began offering contactless doorstep delivery, free of charge, to locations in Thom-

asville, Moultrie and Tallahassee.

“Though our plans changed, our customers have been so supportive of us,” said Ingals. “We have received great feedback on our subscription service, and our ability to ship across the country has helped us reach so many more people.”

With plans to continue the subscription model, The Juice Box

was also set to open its physical storefront, located at 349 West Jackson Street in downtown Thomasville, in April 2021 as of press time. A full menu of juices will be available in the store. The Juice Box also plans to offer wellness workshops, healthy juice flights and kombucha on tap.

“We’re thrilled about finally opening our storefront in Thom-

asville this spring,” said Ingals. “I have received so much support from mentors, coaches, community partners, family and our awesome staff. Everyone owns a piece of this juice bar in their own way, and each one of them has been instrumental in launching this dream and keeping us going. ”

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Summer Home, All are Safe Watch for these 5 Seasonal Hazards Written by: Denise K. James

For most South Georgia locals, summertime equals relaxation and an easier way of life. Yet the four seasons of the year all come with their own potential dangers. Look out for these five common summertime hazards, and keep your family informed and safe so nothing interrupts the seasonal festivities.

Dehydration and Heat Stroke

In those balmy summer months, keep an eye out for dehydration and heatstroke after long periods of time outdoors, especially for young children and the elderly. Symptoms of mild dehydration might include light-headedness, headache and a cottony feeling in the mouth. In case of dehydration, retire indoors and sip fluids.

In case of heat stroke — symptoms include passing out, vomiting and ceasing to sweat — have the person lie down and cool them off with water and ice packs. If necessary, call 911.

Water and Boating Accidents

Accidents in and surrounding the water are far more common in the summer.

Be prepared by avoiding alcoholic beverages during water activities, knowing basic life-saving strategies such as CPR, and having plenty of life jackets on hand for adults and children. Check for other boating safety equipment, such as lights, fire extinguishers and whistles, prior to vessel departure.

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Food Poisoning

Picnics and cookouts are certainly part of the seasonal fun. Unfortunately, it’s easy to forget that perishable foods can cause digestive illness if they aren’t kept cool. Follow these guidelines from the FDA for your next backyard meal:

Clean — Wash your hands, as well as the surfaces where you'll be preparing food.

Separate — Wrap raw meat securely and keep it stored away from other food items.

Cook — Bring along a meat thermometer.

Steaks should be cooked to a minimum internal temperature of 145 degrees, ground beef and pork to 160 degrees, and poultry to 165 degrees.

Chill —

Keep everything refrigerated as long as possible. Store perishable picnic items in an insulated cooler packed with ice, and follow the "last in, first out" rule — whatever you're planning to eat first should go at the top of the cooler.

Animal Bites and Stings

Experts advise avoiding floral or sweet fragrances and opting for light-colored clothing (patterns can attract animals) to avoid stings and bites. Yes, you can use an antihistamine for a mild allergic reaction in the event of stings and other mishaps. However, go to the ER if you notice hives, itchiness, and swelling; tightness in the chest or trouble breathing; swelling in the tongue and face; dizziness or passing out. An epi pen can “buy time” in the case of a severe reaction, but it’s still important to visit the ER, since the reaction can outlast the pen’s effectiveness, according to WebMD.

Firework Dangers

For the ultimate in firework safety, let the experts handle the show this summer.

However, if you insist on your own show, be certain to have a hose or a fire extinguisher handy and advise children to steer clear.

And remember that alcoholic beverages and fireworks don’t mix well.

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