Health Possible Magazine - September, 2021

LIFESTYLE TIPS FOR REAL LIVES

H A N C O C K H E A LT H I S S U E 10 | FA L L 2021

HEALTH POSSIBLE NOW MORE THAN EVER

Including FOOD SAFETY EAT THIS, DEFINITELY NOT THAT | 6

I S C O L L AG E N A R E A L T H I N G ?

NO NEED FOR PRICEY SUPPLEMENTS WHEN YOU CAN GET PLENTY OF COLLAGEN IN THE FOODS YOU EAT | 10

H AV E A F I T N E S S S G OA L? GET FIT WITH YOGA AND PILATES | 16

P L U S: HPV VACCINE: NOT JUST FOR GIRLS | 18

CLEAN WASH SCRUB REPEAT EAT See page 6

PG.X 2

I S S U E # 97

PG. 05

CONTENTS

A Few Ideas to START With A WORD FROM STEVE

Hear From Our President PG. 06

FOOD SAFETY

Eat This, Definitely Not That

PG. 08

FOOD SAFETY | PG. 6

Eat This, Not That

E AT I N G F O R T W O ?

Safe Choices for You and Baby PG. 10

IS COLLAGEN EVEN A REAL THING?

No Need for Pricey Supplements PG. 12

COLLAGEN-RICH RECIPES

PG. 14

H AV E A F I T N E S S G O A L?

W H AT ' S C O O K I N G | P G . 1 2

Collagen-Rich Recipes

Get Fit With Yoga and Pilates

PG. 18

NOT JUST FOR GIRLS

HPV Vaccine Protects Against Future Cancers NOT JUST FOR GIRLS | PG. 18

How the HPV Vaccine Protects

H E A LT H P O S S I B L E . O R G

PG.3

A NOTE ON SUPPORT GROUPS & CLASSES Our in-person support groups and classes are on hiatus due to the

INFORMATION. INSPIRATION. FUN. It’s about living in a more intentionally healthy way.

HealthPossible.org

coronavirus but will return just as soon as it’s considered safe for all.

In the meantime, you can still join our Hancock Wellness Center team on our Facebook pages for online video workouts and classes (both live and replays).

Questions?

Call us at 317-468-4708

HEALTH POSSIBLE

LOVE IS AN ACTION WORD WELCOME

investment by the prior administration in Washington,

older and overweight are the two primary

D.C., we eagerly awaited release of the new vaccines

predictors of a poor outcome with COVID,

while understanding that there might be another

and nearly 75% of us fall in those categories,

surge of patients that accompanied the return of cold

the route to immunity via vaccination is

weather. But the influx we experienced exceeded our

much quicker and much safer. As with so

expectations. There were many days over the holidays

many other areas of life, the old saying

where the majority of our patients were being treated

“an ounce of prevention is worth a pound

for COVID, and our teams grew exhausted from the

of cure” holds true with COVID as well. If

unrelenting stress. We greeted release of the vaccines

you choose not to be vaccinated, please be

in December with joy and became a high-volume

careful. Build your immune system by eating

vaccination site, ultimately immunizing more than

right and exercising. Avoid crowded places,

20,000 residents of our county.

wear your mask, wash your hands. Consider vaccination.

Summer came, and COVID volumes fell dramatically.

There were days when we had only one COVID

Advocating for preventive measures based

inpatient and a few weeks where we had no COVID-

on evidence is part and parcel of what we

positive patients at all in the emergency room. Testing

do. If we see a person with a disease we can

requests fell to the single digits, and we closed the

treat, we don’t turn a blind eye. We inform

monoclonal antibody clinic due to lack of volume.

them, we ensure they understand, and we

Eventually we even closed the vaccine clinic and shifted

encourage them to take our advice. We will

our inventory to the county health department.

rarely say, “It’s up to you; we are OK either way.” We will almost always say, “This is the

S T E V E L O N G, P R E S I D E N T A N D C E O, H A N C O C K H E A LT H John 13:34 is one of my favorite Bible verses. It is Jesus’ direction that we love each other as He loved us. I have been pondering this verse of late and have realized, again, that love is not a spoken word; it is an action word. It means actively laying aside one’s own desires and putting the needs of others above our own. This is exactly what I see being played out each day at Hancock Health: people who have devoted their lives to the calling of helping and healing others through kindness and clinical expertise, often to the detriment of themselves.

Never has this been truer than during the last 18 months. Our extraordinary nurses, physicians, therapists, technicians and support associates have worked tirelessly through a rapidly changing environment. The early days of the pandemic, when we completely altered our operations, redeployed many of our people and focused entirely on COVID, was a period filled with uncertainty and apprehension. But it also held a tinge of exhilaration as we were totally absorbed with ending the pandemic.

Last summer, as stay-at-home orders ended and life became the “new normal,” we transitioned into a more traditional operating stance. Thanks to unprecedented

Then the Delta variant began its rapid march through

choice the evidence supports; we strongly

the world, reaching Indiana in July. Within a few

recommend it; please choose this one.”

weeks, one-third of our inpatient volume was COVID related and by early September, we had reached our

While we will implore you to consider

highest number of COVID inpatients and patients

the recommendation, it is always your

on ventilators since the beginning of the pandemic.

choice as a patient. We have never, nor will

But this time they were much sicker and younger

we ever, force you. We listen to, respect,

than in the past. Emergency room volumes hit their

educate and share recommendations based

highest sustained level in nearly a decade. Requests

on solid evidence from experts in central

for monoclonal antibody infusions soared, testing

Indiana who have direct experience caring

sites became backlogged, and we became very worried,

for literally thousands of patients with

because if this could happen in August, what might we

COVID-19.

expect this winter?

The evidence drives our recommendations.

One thing was also clear. The majority of our patients

Our love for each other, our patients and our

suffering with COVID were not vaccinated. All of our

communities drives our passion to ensure

sickest patients were unvaccinated. It became common

everyone hears, understands and takes

for multiple members of the same family to be admitted

action on that evidence. This is why we are

to the hospital and placed on ventilators within days of

so insistent on vaccination. But don’t take

each other. We began to hear patients indicate remorse

my word for it. Talk to your physician about

for not having been vaccinated, with some insisting

how you can best protect yourself against

on being vaccinated right away. But it was too late for

COVID-19. And then make your decision.

them.

You may have noticed that we continue to emphasize

For more information about the

vaccination. This is because we have personally

coronavirus or the vaccine, visit the

experienced the exceptionally low number of adverse

Hancock Regional Hospital website.

events from the vaccines as well as seeing firsthand

COVID-19 vaccine appointments are now

its effectiveness in keeping people out of the hospital.

open to Hoosiers age 12+.

Certainly, another route to immunity is through

Please register at www.ourshot.in.gov

infection, and for younger folks with a strong immune

or call 211.

system and no underlying health issues, the outcome will likely be good. But when one considers that being

H E A LT H P O S S I B L E . O R G

PG.5

FOOD SAFETY EDUCATION MONTH FSEM2021

PG.6

ISSUE #10

Food brings people together, is the basis

After that list of symptoms, you’re probably

FOLLOW THE TWO-HOUR RULE

wondering how in the heck to prevent food-

Put all perishable foods in the fridge or

borne illness from ever gracing your home.

freezer within two hours of purchasing or

The good news is that there are some

cooking. This decreases the chances that

very simple, common-sense guidelines

harmful bacteria will proliferate on your

to follow both in your own home and while

foods. If you need to thaw a food, transfer

dining out.

it to the fridge, run it under cold water or

for many family conversations and

FOOD & DRINK

Every day, we prepare, eat and enjoy food.

defrost it in the microwave; never set it on

nourishes the body so that we have

C L E A N , WA S H , S C R U B , R E P E AT

the counter to thaw. Also, only marinate in

energy to thrive. This month, we want

Always make sure to wash your hands

the fridge to prevent food-borne illnesses.

to celebrate the importance of food

before preparing food as well as after

by recognizing Food Safety Education

touching raw meat or other products that

DINING OUT?

Month. Food safety is an incredibly

could be contaminated. Rinse off your fruits

If eating out at a restaurant, make sure

important concept to understand in

and vegetables as well. After preparing

to order well-done meats and avoid raw or

order to keep you and your family safe.

food, especially raw meat, make sure to

undercooked meat, poultry and fish. Check

wash cutting boards, dishes, utensils, and

the restaurant for cleanliness, and if food

countertops with hot, soapy water.

is not cooked properly, don’t be afraid to send

Approximately one in six Americans becomes sick with a food-borne illnesses

it back to the kitchen. If you bring leftovers

every year. Some members of the

S E PA R AT E Y O U R F O O D S

home, be careful to put them into the

population are more at risk than others,

Raw meat, poultry, seafood and eggs should

fridge ASAP.

especially those over the age of 65, under

be separated from other foods. If you

the age of 5, pregnant women or anyone

marinate your raw foods before cooking,

Making these practices a habit is a simple

with a suppressed immune system.

always dispose of the marinade; do NOT use

way to ensure the food you are preparing

Most food-borne illnesses come and

it on anything else unless you first heat it to

and eating is safe. Food-borne illnesses,

go (with a bang!), but some require

a safe temperature as well. Avoid raw meats

although not usually deadly, are certainly

treatment. The CDC advises you to see

and eggs contamination of fruits or veggies

uncomfortable and can be harmful to

your doctor if you experience a fever

you prepare by using separate dishes and

the body. Take the tips from Food Safety

of 101.5° F or higher, frequent vomiting,

utensils while cooking.

Education Month to heart and put them into

bloody diarrhea or diarrhea lasting more than five days or signs of dehydration.

practice in your home in order to protect you COOK TO THE RIGHT

and your family from contaminated foods.

T E M P E R AT U R E Because heat kills bad bacteria and other germs, foods that can contain these organisms, such as raw meats, need to be cooked to certain temperatures and then remain hot for serving. Use a food thermometer to make sure your meats reach their safe temps. Check your recipe or this chart for all of the safe temperatures in meat information you need.

H E A LT H P O S S I B L E . O R G

PG.7

T

he phrase “eating for two” gets thrown around a lot during pregnancy. And while it usually refers to the amount of food a woman eats

to feed her growing baby, it’s also a good reminder when it comes to food safety. September is Food Safety Education Month, so there is no better time to learn about the do’s and don’ts of eating during pregnancy.

FOOD SAFETY DURING PREGNANCY

Pregnancy is a time of many bodily changes, a huge one being a decrease in the immune system’s ability to fight off infection. Although this keeps the body from attacking the fetus, it also means that a motherto-be is more susceptible to food-borne illnesses. The most common food-borne illnesses in the United States are caused by bacteria, viruses, parasites or toxins and include E. coli infection (traveler’s diarrhea), salmonellosis, botulism, listeriosis and toxoplasmosis.

There are many simple ways to avoid contact with the pathogens that lead to these illnesses, which is why pregnant women are generally given a list of guidelines similar to what follows.

Avoid raw or undercooked meats This can mean anything from that plate of fancy sushi to the rare steak you grill at home. All meat consumed by a pregnant woman should be cooked to a safe internal temperature to prevent contamination from Escherichia coli (E. coli), Salmonella, Campylobacter and Toxoplasma gondii, all of which can be found in raw or undercooked meats. We can add eggs to this list as well, as pregnant women should not consume egg yolks that have not been thoroughly cooked. This means avoiding things like homemade eggnog, raw batter, homemade Caesar dressing, eggs Benedict, tiramisu and even homemade ice cream.

PG.8 X

I S S U E # 180

Put down that deli sandwich!

FOOD SAFETY

Hot dogs, lunch meats, smoked meats and even smoked fish can contain the bacteria Listeria.

The good news? You can still enjoy this food as long as you reheat it to steaming hot or 165° F first.

Meat spreads or paté can also contain Listeria and should be avoided while pregnant. Raw bean sprouts, a popular sandwich and salad topping, should not be eaten either, as these can contain E. coli or Salmonella.

Say no to raw milk Pasteurization is the method through which milk is heated to high enough temperatures to kill harmful bacteria. Raw milk, certain soft cheeses and other raw dairy products may contain unfriendly organisms such as Campylobacter, E. coli, Listeria, Salmonella, or Mycobacterium tuberculosis, the bacterium that causes tuberculosis. Simply reading the label to ensure the dairy products you are consuming are pasteurized is a great way to keep you and your baby safe from food-borne illness.

Use food-safety protocols in your home It’s best to adopt food-safety practices to keep your family safe no matter if you are pregnant or not. Some good rules of thumb are: •

When preparing raw meat for cooking, make

sure to wash cutting boards, knives and other

utensils, hands and counters thoroughly

with hot, soapy water.

•

Wash hands with hot, soapy water BEFORE

preparing food or eating.

•

Make sure food is stored properly.

If you have suspicious symptoms or are worried that you may have been exposed to a food-borne illness, contact your healthcare provider or OB/ GYN immediately. By keeping in mind the above guidelines and following basic rules of food safety, you can ensure that what you eat will nourish both yourself and your baby in a safe way.

H E A LT H P O S S I B L E . O R G

PG.9

COLLAGEN SCHMOLLAGEN. OR IS IT? If you’ve visited a natural foods store recently, you’ve probably come across a variety of supplements containing collagen. Between capsules you can ingest and tiny packets of powder you can pour into your water or coffee, this stuff is everywhere. Are you wondering what this “new” superfood is and what role it plays in a healthy life? And, are supplements safe or are there better alternatives to getting our daily collagen dose?

W H AT I S C O L L A G E N , A N Y WAY ?

Collagen is a protein abundant in the body that helps in the building of bones, skin, muscles, tendons and ligaments as well as blood vessels, corneas and teeth. Collagen is responsible for providing structure to these body parts by building connective tissues as well. A pretty important substance to have enough of, right?

However, as we age, our collagen production naturally decreases, which is why we’re prone to developing wrinkles as skin becomes less elastic and feeling joint pain as cartilage decreases. Your body uses vitamin C to make collagen, which is why you often hear nutritionists touting the benefits of citrus fruits for the aging population. Proline, glycine and copper are also important nutrients that go into collagen production.

SUPPLEMENTS OR DIET? It’s no surprise that in our culture bent on finding the fountain of youth, collagen supplement sales have skyrocketed recently. Because this protein is responsible for skin elasticity as well as a host of other functions to keep the body stable and healthy, many believe that consuming it on a regular basis can help reduce the normal signs of aging.

In fact, it has been shown to help with arthritis as well as skin health.

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I S S U E # 19 0

No need for pricey supplements when you can get plenty of collagen in the foods you eat.

SEE RECIPES ON PAGE 12.

M ENNU' TS RHI T E IAOLNT H

So, should you run out and grab a bottle

seeds, cocoa powder, cashews and lentils.

full of capsules? As with everything health

Additionally, high-quality proteins found

related, the best place to start is your diet.

in fish, tofu, meat, poultry and legumes

Collagen can be found naturally in many

are also beneficial for upping your body’s

foods and, according to some nutritionists,

own collagen production. You may hear of

by incorporating it into your diet in lieu of

the wonders of bone broth in adding extra

taking a supplement, you may increase the

collagen to your diet. This can be true, but

bioavailability of collagen in the body, better

the quality of broth varies depending on the

known as your body’s ability to absorb a

bones used as well as other ingredients. To

nutrient.

ensure best results, make sure to source your bones from a local butcher.

As we mentioned before, consuming vitamin C through fresh fruits is a great way to boost

By cleaning up your diet and adding some

your body’s own ability to make collagen.

of these foods, you’ll not only see healthier

Citrus fruits like oranges and grapefruit are

skin, nails and less inflammation in the body,

an excellent source, as are strawberries and

but you may also experience other health

tropical fruits like mango, pineapple and

benefits such as lower blood pressure or

guava. Proline, an amino acid that acts as

weight loss. Turning toward our diet first

a building block for the protein collagen, is

and foremost can have a powerful impact

found in egg whites, asparagus, mushrooms,

on whole-body health.

cabbage and dairy products as well as in wheat germ. Anyone hungry for an omelet?

COLLAGEN NO-NO’S

Glycine, the other amino acid building block,

Have you ever wondered why smokers have

is found in pork and chicken skin, gelatin,

more wrinkles and skin that appears more

and other protein-containing foods.

aged? It’s because smoking decreases your body’s healthy production of collagen. If that

Copper is another nutrient necessary

isn’t another reason to quit, we don’t know

for collagen production within the body.

what is. Refined sugars and carbohydrates

You can find this in organ meats, sesame

are also detrimental, as is too much sun

exposure. If you want to have radiant, healthy skin from the inside out, begin by quitting habits that are unhealthy for your whole body.

WHEN ARE SUPPLEMENTS OK? Supplements are not regulated the same way medications are, which means you need to really research when choosing a company from which to purchase collagen.

Supplements can be a great way to add nutrients to your diet if you can’t manage to do so through changing your eating habits alone. Trying a collagen supplement will most likely cause no harm to you, but you should always consult your doctor before beginning any vitamin or supplement regimen.

Collagen may be a super food, but it isn’t new at all. In fact, many indigenous and traditional recipes from all over the world are based around consuming an adequate supply of collagen. We hope you add in some of the foods available so you can achieve whole-body health!

H E A LT H P O S S I B L E . O R G

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COLLAGEN-RICH FOOD FOR THE WIN! #HealthPossible Stay Healthy & Vibrant Now that you know the importance of collagen, especially if you want to stay healthy and vibrant with age, it’s time to put some recipes into your weekday rotation. Bone broth is an obvious choice, as it is one of the most abundant sources of collagen you can get in your kitchen. In fact, it has become so popular that bone broth bars have been sprouting up all over the country. Our grandmothers may be having a laugh about that one. One bowl of this simple, homemade food has long been held as a remedy for everything from colds to digestive disturbances.

Slow Cooker Bone Broth (4 Quarts) INGREDIENTS

2

CARROTS (CHOPPED MEDIUM OR BROKEN APART

BY HAND)

2

CELERY RIBS (CHOPPED MEDIUM OR BROKEN APART

BY HAND)

1 MEDIUM ONION (CHOPPED MEDIUM)

INSTRUCTIONS

2

CLOVES GARLIC

3.5 LBS

BEEF OR CHICKEN BONES OR A COMBO

SALT & PEPPERCORNS 2 TBSP APPLE CIDER VINEGAR WATER

1. Place vegetables and bones in slow

cooker. (No need to peel veggies as you’ll

be straining broth.)

2. Season generously with salt (1-3 tsp.) and

peppercorns (about 1 tsp.).

3. Add in vinegar.

4. Fill with water until it covers bones

and vegetables.

5. Cook on low for 18-72 hours.

6. Strain broth, skim fat off the top if

preferred, and store in refrigerator or freezer.

You should see it gel once it cools, which is a sign of a good bone broth with lots of that healthy collagen! You can use this broth for soups, sauces or to drink on its own. Broth lasts for about 5 days in the refrigerator. Storing in the freezer is simple, especially if you use smaller pint jars or sturdy containers. Pouring broth in an ice cube tray and then storing the cubes in a re-sealable bag is another way to have this super food on hand for when you need it!

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ISSUE #10

Fall-Off-the-Bone Chicken (Serves 4) INSTRUCTIONS

1 ½ TSP PACKED LIGHT 8 BONE-IN BROWN SUGAR SKIN-ON

CHICKEN THIGHS 1 TSP PAPRIKA

(ABOUT 3 LBS.) ½ TSP GARLIC

PATTED DRY POWDER 2 TBSP CHOPPED

SALT AND CHIVES PEPPER TO TASTE

1.

Chicken is another great source of collagen, and with this recipe for baked chicken thighs, you will have some bones to add to your broth! We like this recipe from the Food Network because the skin (a great source of collagen) is crispy, while the meat is so tender it falls off the bone.

Combine sugar, paprika, garlic powder, 1 Tbsp. salt and ½ tsp. black pepper in a large bowl. Toss chicken in spice mixture until coated. Arrange chicken in a single layer in a flameproof 9 x 13 inch baking dish. Cover with foil and refrigerate for at least 4 hours or overnight.

2. Preheat oven to 300°F. 3.

Bake until chicken is super moist and falling off the bone, about 2 hours. Remove baking dish from oven and remove foil. Use a ladle to remove as much liquid from the dish as possible. Turn oven to broil.

4. Broil chicken until skin is golden brown and slightly crispy,

about 5 minutes. Sprinkle with chives and serve with

pan juices.

wit hin the bo dy. lla ge n pro du cti on am in C to aid in co ns as sid e dis he s. vit tio of op se at do a gre h are wit s en ser ve d oil or wil ted gre en ve s me al! oli d iou We lik e thi s ch ick an lic ce de s jui thi sse d wit h lem on gre at ad dit ion to Bro cc oli , a sa lad dre ies ma ke an oth er gg ve t roo or s oe Ro as ted po tat

FIND MORE IDEAS FOR H E A LT H Y F O O D A N D B E T T E R L I V I N G AT

Fall-Off-the-Bone Chicken Recipe

H E A LT H P O S S I B L E . O R G

H E A LT H P O S S I B L E . O R G

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RECIPES

INGREDIENTS

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I S S U E # 91 0

FITNESS

YOGA IS FOR EVERYONE! Yoga’s History

If you don’t think you’re physically able to

The word “yoga” refers to the Sanskrit word

perform the complicated yoga poses you see

time to try a relaxing new fitness

“Yuj,” which means “to join” or “unite.” At its

in the media, think again. The poses you’ll

routine? Interest in yoga has grown

roots, it’s considered a spiritual discipline

find in a class are a far cry from contortion.

across the country in the past year

that brings harmony to the mind and body.

Instead, yoga instructors will always offer

and a half, as people worked hard on

As yoga has become more popular here in

safe alternatives and props to ensure your

their mats from the safety of their

the West, it has evolved and changed to meet

safety and comfort during a class. “The

living rooms to assuage some of the

the needs of a vast population. Some prefer

cool thing about yoga,” says Wilson, “is that

pandemic stress. Now that classes

to stick with the true roots of yoga, seeking

it’s easy to modify, scale down or change

are fully back in session, it’s a great

it out as a spiritual discipline, while others

direction depending on how people are

time to head to one of the Hancock

focus more on the physical aspects of the

feeling.” It’s wise to pay attention to your

Wellness Center locations for a class!

practice. Either way, you can’t deny the inner

own body’s capabilities; yoga isn’t supposed

work that shines through when you become

to be competitive but, instead, help the

still on a yoga mat.

practitioner feel more stable and balanced

September is National Yoga Awareness Month, so what better

in their own physique.

I’m Not Flexible Enough

There can be many barriers to someone

What If I’m a Newbie?

trying out a yoga class for the first time.

Yoga classes that take place in Hancock’s

Greta Wilson, a yoga instructor at the

Wellness Centers, and most gyms for that

Hancock Wellness Center in McCordsville,

matter, differ from those offered at yoga

says that the No. 1 reason keeping people

studios. Yoga found in a gym will generally

from taking their place on a yoga mat

be beginner friendly and won’t have you

is a fear of flexibility. Indeed, it can be

twisting into a pretzel. For beginners who

intimidating to walk into a new fitness class

are new to the flow of a yoga class, this

not knowing exactly what to expect. Wilson

is great news. In fact, Wilson says that she

says the best remedy for that is to speak to

generally has one new person in every yoga

the instructor at the end of a yoga class to

class she teaches, so beginners have nothing

get a feel for what he or she offers.

to fear!

H E A LT H P O S S I B L E . O R G

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Wilson, like many instructors, will read the

Yoga, as previously mentioned, is a form

Pilates has similarities to yoga, which

room before deciding what poses are best

of mind-body exercise in that it stresses

is why the two are sometimes confused,

for class that day. She will consider any

mindfulness and focus. It has its roots in

but it is not based on an ancient practice.

beginners as well as the varying array of

shamanism, Hinduism, Buddhism and other

In fact, this systematic form of exercise was

needs present in the space. An instructor’s

Eastern religions and philosophies. One

developed by Joseph Pilates during World

goal is to make her students feel successful

thing these various traditions all hold sacred

War I to help in the rehabilitation of injured

in their practice and confident in their

is the breath. Breathwork, or “pranayama,” is

soldiers. Brought to the United States in 1923,

body. Yoga, as it turns out, is an incredibly

an important part of the ancient practice of

it has found popularity among those intent

accessible tool toward better fitness

yoga. In a basic yoga class, many will come

on strengthening muscles of the back and

of both mind and body, whether you’re a

into contact with their breath for the ttrst

core, increasing flexibility and improving

beginner or an experienced yogi.

time, actually feeling the inhales and exhales

posture and balance. Like yoga, pilates also

that are taken for granted throughout the

uses a specific form of breathing in order

What’s About Pilates?

day. Breathing, something that sounds

to enhance the contraction of muscles.

If you’ve been to a gym or wellness center

very basic, can lead to a rich, meditative

One might even wonder if Mr. Pilates was

with group exercise classes, you may have

experience. Students of yoga also use poses,

inspired by the movements and breathwork

tried a yoga or pilates class. Sometimes,

or “asanas,” to tone and strengthen the body

of yoga.

these two different forms of exercise can

and joints, create more ftexibility in muscles

get confused for one another because they

that tend to hold tension, and free up the

look somewhat similar in practice. Both, for

ftow of energy within the body.

instance, generally use the practitioner’s own body weight as resistance. They are also both fairly low impact on the joints and cardiovascular system.

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ISSUE #10

Which Class Should I Try? Have a specific health goal in mind?

Hancock Wellness Centers offer a rich variety of classes so that your experience can be personalized to fit your needs. You can see all schedules by heading over to the Hancock Wellness Center website and clicking on the link to the location that serves your area. In general, you can probably find at least one class a day if not more at your nearest center. All Wellness Centers have a full range of classes to help with all skill and ability levels.

Aqua Yoga, for instance, is a great therapeutic tool for gaining balance and

The Good Stuff

coordination with the help and support of

In all classes previously listed, if you have a special need such as pregnancy or an injury,

water. Those with joint problems such as

you’ll want to notify the instructor ahead of time so he or she can help you modify

arthritis or beginners to yoga benefit most

poses. Participating in group-exercise yoga and pilates classes offers a wide array of

from this class. You can also find Aqua

benefits, including:

Pilates classes available, which have similar

•

Decreasing joint pain and arthritis

•

Reducing symptoms of stress, anxiety and depression

or chronic pain or who need something slow

•

Helping with tension or overall tightness in the body

to help calm stress, anxiety or depression.

•

Improving digestive disorders

•

Improving posture or balance

•

Enhancing cardiovascular health

•

Managing weight and strengthening or toning the body

•

Alleviating symptoms of chronic pain

•

Improving respiratory conditions

•

Increasing mental focus

advantages. Gentle yoga classes are another great option for those with joint problems

Additionally, because many people in our culture could use some deep rest, these classes can be just the ticket to winding down the body before bedtime.

If you’re looking for something that focuses more on the fitness aspect of yoga, Yoga Fit is for you. Both Mat Pilates and Piyo are available as well for those hoping to manage their weight or improve stamina and strength. Piyo is a combination class that is said to contain the cardiovascular benefits of pilates mixed with the strengthening and toning of yoga. If you’re a beginner to the world of yoga and pilates and are hoping to focus on weight management, just a beginner class would be best, as these exercise methods work to strengthen, lengthen and tone no matter what level

Both yoga and pilates are great tools for gaining strength, flexibility and stability within the body. The flow of asanas and breathwork in a yoga class are also a vital part of getting to know your inner self and minimizing the swirl of human emotions and thoughts. By getting still on the yoga mat and focusing your attention on various parts of your body and breath, you can calm your nervous system and allow your inner light to shine through. As Wilson says, “It’s all about working on the inside so you can work on the outside.”

Now is a great time to try out a yoga or pilates class at Hancock Wellness Centers.

Get on the mat!

you choose.

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the best defense

NOT JUST FOR GIRLS P H V vaccine protects against future cancers.

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ISSUE #10

According to Hancock Regional Hospital Pediatrician Paul Halter, M.D., that is exactly what the HPV vaccine does. “This is the only vaccine we have for cancer, which is phenomenal if you think about that,” he says. “This is something that can actually prevent a specific type of cancer even before it develops.”

While about 80% of women will get at least ONE type of human papilloma virus (HPV) in their lifetime, many won’t know because it usually has no symptoms and goes away on its own. But it is not harmless, according to Dr. Halter. “The greatest risk is the development of cancer. I can’t be blunter about that. It is a very serious thing,” he says.

P R E V E N TA B L E C A N C E R S HPV can lead to cervical cancer and puts people at risk for numerous other cancers, including cancer of the vulva, vagina, penis or anus. It can also cause cancer in the back of the throat, including the base of the tongue and tonsils. Every year, approximately 19,400 women and 12,100 men are affected by cancers caused by HPV. Even with screening and treatment, more than 4,000 women die each year from cervical cancer.

BOYS, TOO With those statistics, Dr. Halter recommends the HPV vaccination for all of his patients.

“Sometimes it is a little more difficult to convince parents as to why boys and young men should get the vaccine. Most people are aware of this vaccine as preventing cervical cancer,” he explains. “What I tell the parents of the boys in my practice is that while the risk of developing cancer is low for a boy,

what we are trying to do is to protect his future spouse. If he gets the vaccine, he may be doing something that will save his wife from developing cancer down the road.”

R E C O M M E N D AT I O N S The HPV vaccine is recommended for both boys and girls ages 11-12 years, and there should be two doses administered 6-12 months apart. (The FDA has approved the HPV vaccine for people ages 9 through 45.) Experts do not recommend the HPV vaccine for pregnant women or for those who have an allergy to one of the vaccine’s ingredients, are allergic to yeast or who have an already suppressed immune system due to illness or treatments such as chemotherapy. The HPV vaccine works best when you get it before you have had any type of sexual contact with someone else.

If you are 45 or younger and have never had the HPV vaccine or did not get all of the recommended HPV shots, ask your doctor or nurse about getting vaccinated.

When and how often you need HPV vaccine shots depends on your age and health history.

While there is no test to find out a person’s HPV status, nor is there an approved HPV test to find HPV in the mouth or throat, there are HPV tests that can be used to screen for cervical cancer.

These tests are only recommended for screening in women aged 30 years and older.

Minus the vaccine, abstinence is about the best prevention, according to Dr. Halter. “I am not one to preach abstinence or pretend that it is easily practiced in teens and young adults, but it is a sexually transmitted disease and can be transmitted through vaginal intercourse and oral sex, too, which is why there is a risk of throat cancers.

So, the best practice is first abstinence, second the use of a condom because birth control pills will not prevent the transmission of HPV.”

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PREVENTION

IF YOU HAD THE CHANCE TO PREVENT YOUR CHILD FROM HAVING CANCER AS AN ADULT, WOULDN’T YOU?

THE CARE YOU NEED WHEN AND WHERE YOU NEED IT. Find a Hancock physician of your own. Now accepting new patients for safer virtual and in-person appointments.

HANCOCKREGIONALHOSPITAL.ORG/FIND-A-DOCTOR/

801 N State St Greenfield, IN 46140