I am assembling this month’s issue of Lake Cumberland Compass (Achoooo!) in between feverish sneezes, chills, headache, an itchy throat, runny nose, and bouts of not being able to stay awake for longer than a couple of hours at a time. While my mental faculties aren’t as sharp as normal, I am wondering how this issue will even make it to the printer. My symptoms came on very suddenly with no warning and I had not even been out of my home for several days.
This cold and flu season is knocking many people for a loop and yours truly is no exception. I feel very fortunate, however, that I have the ability to recover. By the time this issue is printed, I hope for my case of the flu to be a distant memory.
With flu rates surging across the state and the country, the Centers for Disease Control says rates are higher than they’ve been in 15 years. Kentucky is among the states reaching what the CDC is referring to as very high activity for flu levels despite a decrease in COVID-19 infections.
The University of Kentucky Healthcare states influenza-related hospitalizations and intensive care unit admissions are at an all-time high.
Most people make a full recovery, however, the flu can be a very dangerous illness for many. Some can experience respiratory complications such as viral or bacterial pneumonia or even sepsis. Those 65 and older and those with chronic medical conditions, including children, are most susceptible to complications from flu.
The University of Kentucky has some recommendations for avoiding the flu including regular hand washing, getting a flu shot, wearing a mask, and regularly sanitizing surfaces in home and work environments. They further recommend seeking medical attention for severe symptoms such as shortness of breath, a bluish tint to skin or lips, an inability to think clearly, significant dehydration, or sudden dizziness. Be sure to talk with your primary care practitioner about your symptoms and ask what he or she recommends you do. As a word of caution, medical professionals at the University of Kentucky say it is possible to contract the flu twice in the same season, so don’t assume you are immune once you’ve had one variety or the other.
Flu season starts to trail off in March and April. Be safe and healthy,
Sign up for our email list and never miss an issue or a deadline!
lp.constantcontactpages.com/sl/hXwoNKI
Volume 2, Issue 2 March 2025
—EDITOR / DESIGNER— Lisa Rowell
—ADVERTISING SALES— info@LCCompass.com
—CONTRIBUTORS—
• Lake Cumberland Regional Hospital
• Dr. Benjamin Bryson
• Christine Zaccanti
• Michael Grigsby
• Danyelle Scott
Lake Cumberland Compass is an independently published periodical in Somerset, Kentucky, by Compass Communications, LLC. Content is for entertainment purposes only. Print copies are distributed throughout Pulaski County. Digital flip books are available for free at LCCompass.com. All rights reserved. No part of this publication may be reproduced or stored for retrieval by any means without written permission by the publisher. The publisher is not responsible for unsolicited materials and accepts no responsibility for the contents or accuracy of claims in any advertisement. Lake Cumberland Compass is not responsible or liable for any errors or omissions and reserves the right to refuse or reject any submitted content. The opinions of contributing writers do not necessarily reflect the opinions of the publisher.
Cover photo of Myles and Spencer Hall by Photography by Samantha Hawkins at Studio 606
Photo contest winners
Thank you to everyone who submitted a photo for our March Sleep Like a Baby contest! Take a look at
Preparing for severe weather
Chris Mason, Director of Pulaski County Office of Emergency Management steps us through some tips on preparing for disasters in our homes. 12
Check your hearing
Rob D. Moore of Beltone talks with us about why it’s important to have your hearing checked.
Sleep Awareness Month
The Sleep Disorders Center in Somerset guides us through what might be keeping us from a good night’s sleep. Learn about different sleep disorders and some tips to try to attain more ZZZZZZZs each night.
Colon cancer
Dr. Benjamin Bryson, of Gastroenterology Associates of Lake Cumberland, talks about common signs of colon cancer and who should conisder getting a colonoscopy.
Physical therapy
Learn about the benefits of physical therapy with Ethan Gambrel of PT Pros.
Honorable mentions
Sleep like a Baby
Photo contest winners
Winner
Myles and Spencer Hall, sons of Abby and Brandon Hall of Somerset, grace our cover this month as the winners of our photo contest. (Photo is courtesy of Photography by Samantha Hawkins at Studio 606.)
Thank you to everyone who submitted a photo for this month’s contest. You certainly captured the theme of the contest beautifully with your sleeping babies. Watch for more opportunities to share your photos with our readers in the coming months!
Iris Rogers, daughter of Sarah Crowell of Somerset.
Blaine Prater, daughter of Eric and Brittany Prater of Somerset. (Photo by Story Book Photography by India Tungate.)
Killian Roberts, son of Chris and Teri Roberts of Somerset. (Photo by Crystal Kidd.)
LAKE CUMBERLAND REGIONAL HOSPITAL INVITES NEW AND EXPECTING MOMS TO THE
Maternity, Baby & Kids Expo
WEDNESDAY, APRIL 2, FROM 4-6 PM
THE CENTER FOR RURAL DEVELOPMENT
ADMISSION IS FREE AND OPEN TO THE PUBLIC!
“We are excited be hosting the Maternity, Baby & Kids Expo again,” shared Elizabeth Garland, RN, BSN, CLC, Nurse Manager of Women’s and Pediatric Services at LCRH. “This is a great opportunity for those thinking about having a baby, or who are already pregnant, to come and meet our team, learn about our services, and get to know additional resources that are available throughout the Lake Cumberland region for maternity and pediatric support.”
This year’s expo will feature multiple exhibition tables, along with giveaways, an opportunity to get to know the pediatricians and labor and delivery staff at the hospital, and educational opportunities. Exhibitors include LCRH Women’s & Children’s Services, LCMA Schoolhouse Health, LCMA Pediatrics, Women’s Care of Lake Cumberland, Somerset Pediatric & Adolescent Associates, the Lake Cumberland District Health Department, Somerset-Pulaski Co. EMS, the Somerset Fire Department, and so much more. Each vendor will be showcasing their products and services, and many will offer door prizes. Attendees that visit at least twenty of the booths will be entered to win the hospital’s grand prize: a baby gift basket filled with $150 worth of baby supplies. Other exhibitors will be raffling various items. At this year’s expo, there will be an inflatable balloon house where children can enjoy playing.
This year’s event will once again take place alongside the annual Kiddy Katz consignment sale. “We love being able to host the expo alongside the Kiddy Katz event,” said Kathleen Bradley, LCRH’s Director of Marketing & Communications. “Moms and caregivers are able to stop by the expo and shop the consignment sale all in one night, which makes it very convenient for busy moms and moms-to-be.” n
In addition to the Expo, LCRH offers monthly prenatal and breastfeeding classes for expectant parents. Both classes are offered in-person at LCRH and are free of charge. To learn more or register, visit LakeCumberlandHospital. com/women-and-children.
Story by Lisa Rowell
Sweet Sleep
March is National Sleep Awareness Month, reminding us of the importance of getting a good night’s sleep, and the potential risks of sleep disorders. This month’s Clean Living series focuses on sleep hygiene and practices for improving sleep quality. You don’t need to lay awake all night wishing you could sleep like a baby when there’s help for disordered sleeping.
The Sleep Foundation (sleepfoundation.org) estimates that 42.1 percent of Kentucky adults get less than seven hours of sleep each night. This is the third highest sleep deprived state, with Hawaii taking the top spot and West Virginia in close second.
The site indicates that nearly half of those with below-average sleep quality rated their mental health as poor or very poor.
The Sleep Foundation offers some tips on their website to try to get a better night’s sleep. These include techniques such as slow, deep breathing; meditation practices; progressive muscle relaxation; imagery; the military sleep method which was designed to help service members fall asleep in tense situations; and other methods worth taking a look at if you’re barely getting in 40 winks on a regular basis.
Sleep hygiene
While our younger selves may have been able to party into the wee hours on a Saturday night, or burn
Team members from the Lake Cumberland Sleep Disorders Center include Paula Nichols, RPSGT; Shelly Wilson, RRT, BAS, Director; and Delynn Lewis, Supervisor,BA, CRT, RPSET, RST. The facility has two night time techs to monitor you while you sleep. The rooms are equipped with all the amenities of a comfortable hotel room, including a bathroom. (Lisa Rowell photos. )
the midnight oil on a project, and be ready for work or school Monday morning, it seems the older we get, the harder it is to bounce back from a lack of sleep.
The experts at the Sleep Foundation tell us that practicing good sleep habits to support healthy sleep can make a huge difference. These can include:
• Getting at least 30 minutes of natural light early in the day.
• Maintaining a consistent sleep schedule.
• Optimizing your bedroom environment for sleep.
• Avoiding caffeine at least eight hours before bed.
• Avoiding alcohol at least four hours before bed.
• Limiting screen time before bed.
Chronic sleepless nights could be an indicator of an underlying medical condition and you should consult your primary care practitioner to
rule out medical issues or to see if a sleep study is right for you.
Sleep studies
We talked with the experienced team of experts at The Sleep Disorders Center, located at 341 Bogle St., Suite C, in Somerset to learn more about sleep studies.
The center offers a full range of services to provide care for a variety of sleep disorders.
DeLynn Lewis, center supervisor, provided a guided tour of what the center does and how it helps study participants get to the root of their sleep disorders.
DeLynn is a Certified Respiratory Therapist (CRT), a Registered Polysomnograher Technologist (RPSGT), and a Registered Sleep Technician (RST). He has been with Lake Cumberland Regional Hospital since 1993.
DeLynn described the spacious sleep study rooms as being “like
a hotel room with a lot of wires.” He said the rooms are fitted with Temper-Pedic mattresses on ergonomic frames for their study participants. Sometimes the bed can make all the difference in a good night’s sleep. DeLynn said he’s had patients indicate they slept better just from being on a better quality mattress.
Other times, the staff is able to document the root of more complicated issues to report back to the referring physician.
Shelly Wilson, RRT, BAS, and Directory of Cardiopulmonary said, “We have six patient rooms at the center, and we do a 1:2 patient staffing ratio for night studies.”
Consultations with an ENT, neurologist, cardiologist, psychiatrist, or pulmonologist can be made as needed. DeLynn said there are two board certified sleep medicine doctors available at the center. They are pulmonologists Mateen Ahmed, MD, who is the
“ One of the biggest problems today that is affecting our sleep is screen time.”
—DeLynn Lewis
medical director of the center, and Sandy Schuldheisz, MD.
DeLynn also said not all sleep studies need to be conducted in-lab at the center. Home sleep tests can also be used to evaluate certain sleep disorders.
Sleep centers or laboratories in Kentucky are required to be accredited to operate. The Sleep Disorders Center is accredited by the Accreditation Commission for Health Care (ACHC).
“We’re a very busy lab,” DeLynn said of the center. “Last month we did 96 procedures which included in-home and lab studies.”
Sleep studies at the center are done by physician’s referral. DeLynn said the in-lab studies generally last one night. They accept patients as young as three years old.
He said the home studies are specific to sleep apnea and have a different set of criteria. Patients come in for an interview that lasts about 30-45 minutes and they are fitted for the equipment which they take home and bring back the following day.
Disorders
DeLynn said most people think of sleep apnea when it comes to sleep disorders, however he said there are many other disorders.
Insomnia is a symptom that may be caused by several factors from physiological to environmental. The hospital’s website indicates these can include “restless legs” syndrome, nocturnal myoclonus, sleep apnea and gastrointestinal disease. The site further outlines that anxiety and stress, either situational or chronic, are also frequently implicated in insomnia. The use of depressants, stimulants, shift work, time zone changes or general discomfort may also be causative.
In DeLynn’s multi-decade experience with sleep studies, he said he can often tell if a person is more predisposed to having sleep
Sleep apnea is a sleep disorder characterized by repeated episodes of breathing cessation or shallow breathing during sleep.
apnea — where a person stops breathing during sleep — by the appearance of a recessed lower jaw. Sleep apnea is a sleep disorder characterized by repeated episodes of breathing cessation or shallow breathing during sleep. It can be caused by excess weight or obesity, enlarged tonsils or adnoids, a large tongue, narrow upper airway, or neck muscles that relax too much during sleep.
DeLynn said in addition to the CPAP machines we’re familiar with, there is also the Inspire implant for treating sleep apnea. It can be implanted by an ENT as an outpatient surgical procedure. The implant monitors breathing patterns and sends mild pulses to the tongue, which move it away from the throat, in turn keeping the airway open.
Loud snoring may be a symptom of serious sleep apnea which can occur several hundred times over the course of one night. Sleep apnea may lead to high blood pressure, heart rhythm disturbances and excessive daytime sleepiness (EDS).
From drowsiness during quiet situations to drastic impairment of daytime functioning, excessive daytime sleepiness (EDS) can often lead to accidents. Reduced
alertness may be temporary such as in severe respiratory allergy or prolonged when due to sleep apnea and narcolepsy. Other underlying medical conditions such as encephalitis, drug abuse or metabolic disease may be cause EDS.
Parasomnias happen in a state between sleep and wakefulness. Common in children, parasomnias can also occur in adults. They include things such as sleep walking, bed wetting, night terrors, clenching or grinding of the teeth, or head banging.
DeLynn said narcolepsy is more common than one would think.
“It’s a grossly underdiagnosed disorder,” he said.
Besides having an irresistible urge to sleep, narcoleptics often suffer from sleep paralysis, a sudden and brief episode of muscle weakness referred to as “cataplexy,” or hypnagogic hallucination.
Narcolepsy can be objectively diagnosed at the sleep center, with daytime as well as nighttime testing to document REM at sleep onset.
There are a host of other sleep disorders that may be long-term or temporary, such as jet lag or sleep deprivation. DeLynn said they’ve seen some unique disorders such as
REM behavior disorder (acting out dreams during REM sleep stage). He said this could be an early indicator of other health problems.
DeLynn said the Sleep Disorders Center has also been able to help identify non-sleep related issues such as cardiac problems through their extensive and thorough monitoring.
Screen time
DeLynn agrees about the importance of good sleep hygiene with “setting regular bedtimes, setting regular wake times, and just getting on a schedule.”
“One of the biggest problems today that is affecting our sleep is social media,” he said. “We are too wired to our phones.”
Shelly added, “Even if you’re reading with a Kindle, you’re still getting that screen time.” She added that blue light blocking methods could be helpful.
Screen time, whether it’s from our phones, video games, or the television, especially when it’s close to bedtime, disrupts the body’s natural sleep-wake cycle. The blue light emitted from screens suppresses the production of melatonin, making it harder to fall asleep. DeLynn said needing to sleep with the television on is a bad habit.
“Screen time is a problem but also you need a quiet, secure place to sleep,” DeLynn said.
Other tips for better sleep
DeLynn agrees with the Sleep Foundation’s advice for better sleep hygiene and adds the following tips:
“Something I’ve found that helps me — and I’m someone that has to have a quiet room — I like my white noise from my air purifier and ceiling fan,” DeLynn said, adding, “but also deep breathing.”
“I would not recommend caffeine past lunch,” DeLynn advised. This is also a protocol for sleep study participants who have a pre- and post-questionnaire associated with the study.
Kids and sleep
DeLynn was adamant about the importance of good sleep for our children. “If a child is not getting adequate good sleep, their growth development is retarded. Their ability to thrive is delayed. Their ability to comprehend is also affected.”
All of the good sleep hygiene habit adults should follow are equally as important for our kiddos. Speak with your child’s health care provider if you notice any abnormalities in his or her sleep patterns.
Sleep stages
According to the Sleep Foundation, sleep is not uniform. It’s made up of several rounds in the sleep cycle, each consisting of four stages — three non-rapid eye movement stages and one rapid eye movement stage. A person typically goes through four to six rounds of these stages in a typical night. The duration of the stages can vary.
The sleep stages allow the brain to recuperate from the day and they also support multiple functions.
The first stage of sleep is brief and lasts just a few minutes. It occurs as a person first falls asleep. Although a person can be easily awakened from this stage, if left undisturbed, he or she will quickly move into the second stage of sleep, where the body enters a more subdued state. This stage can last for 10 to 25 minutes during the first sleep cycle, with each stage becoming longer during the night. Collectively, a person typically spends about half their sleep time in the second stage of sleep.
The third stage of sleep, known as N3 or deep sleep, is harder to awaken from. As the body relaxes, the brain activity goes into a pattern known as delta waves, which experts believe is critical to restorative sleep and may also bolster the immune system and other key bodily processes. Even though brain activity is reduced, there is evidence that deep sleep contributes to insightful thinking, creativity, and memory.
The Foundation states that a person spends the most time in deep sleep during the first half of the night. During the early sleep cycles, the N3 stages can commonly last for 20 to 40 minutes. As you continue sleeping, these stages get shorter,
Graphic from The Sleep Foundation
and more time gets spent in REM sleep instead.
Not all sleep cycles are the same length, but on average they last about 90 minutes each.
During rapid eye movement (REM) sleep patterns, brain activity picks up. The body experiences “atonia,” which is a temporary paralysis of the muscles, with two exceptions: the eyes and the muscles that control breathing. REM sleep is believed to be essential to cognitive functions like memory, learning, and creativity.
Although dreams can occur during any sleep stage, our most vivid dreams occur during REM sleep.
Under normal circumstances, the sleeper enters REM stage after being asleep for about 90 minutes. As the night goes on, REM stages get longer, especially in the second half of the night. While the first REM stage may last only a few minutes, later stages can last for around an hour. In total, REM stages make up around 25 percent of sleep in adults.
Sleep stages are important because they allow the brain and body to recuperate and develop. Failure to obtain enough of both deep sleep
and REM sleep may explain some of the profound consequences of insufficient sleep on thinking, emotions, and physical health. Sleepers who are frequently awoken during earlier stages, such as people with sleep apnea, may struggle to properly cycle into these deeper sleep stages. People with insomnia may not get enough total sleep to accumulate the needed time in each stage.
If you’re struggling to get a good night’s sleep on a regular basis or feel you may be suffering from a sleep disorder, talk with your primary care practitioner.
Promote healthy sleep habits, such as establishing a regular sleep schedule, creating a relaxing bedtime routine, and avoiding blue screens, caffeine and alcohol before bed. n
For more information about the Lake Cumberland Sleep Disorders Center, visit: lakecumberlandhospital.com/sleep-disorderscenter
Sources: The Sleep Foundation (SleepFoundation. org); : National Library of Medicine, Biotech Information; The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.
It’s that time of year again! The 13th Annual Shamrock Shuffle 5K Run/Walk is just around the corner, and we want YOU to be a part of Somerset’s largest and most festive race of the year!
This year’s race will take place on Saturday, March 15, beginning at 10:00 a.m. in Downtown Somerset.
Join us for a fun-filled day of running, walking, and celebrating in the heart of Lake Cumberland. The Shamrock Shuffle is more than just a race — it’s a community tradition, bringing together people of all ages for a day of fitness, fun, and good fortune.
Whether you’re an experienced runner, a first-time walker, or just in it for the fun, this race is for everyone. The course is a measured 5K race, and professional chip timing will be used to ensure race time accuracy.
Race participants will receive a commemorative t-shirt. (Shirts will only be guaranteed for people who register before race day.)
The Pulaski County Shamrock Shuffle is organized by the Somerset-Pulaski County Chamber of Commerce and is held in Downtown Somerset.
There will be a costume contest for “best dressed” so go ahead and get your best St. Patrick’s Day themed outfit ready for race day.
January 1 - March 7 = $25.00
March 8 - March 14 = $30.00
Race Day (March 15) = $32.00
Participant bag includes event bib number, event T-shirt (men’s and women’s sizes), and course map.
Age Category Awards
Plaques will be awarded to the overall “Top 3 Runners” for both men and women.
Top finisher in each age group for both male and female will receive an awesome award medal. Age Overall race winners are removed from the age categories.
Age Groups
Male and Female: 10 & under, 11-14, 15-19, 20-29, 30-39, 40-49, 50-59, 60-69, 70+ Don’t miss out on the chance to be part of this unforgettable day. Let’s make the 13th Annual Shamrock Shuffle the best one
We can’t wait to see you there and be sure to wear your lucky green gear and bring your best St. Patrick’s
Severe Weather Preparedness
By Lisa Rowell
It’s March, and in our neck of the woods that means the chirping of birds, longer and warmer days ahead, and blooms emerging from their wintry slumber. It also marks the beginning of severe weather preparedness.
Severe weather conditions can include thunderstorms, tornadoes, floods, lightning, hail, damaging winds and winter weather.
AccuWeather reports the 2024 tornado season as being the second most active on record, with over 1,800 tornadoes in the United States. Kentucky had 57 tornadoes in 2024 with most occurring during the months of April and May, although they can occur any time of the year, day or night.
Why be prepared?
To understand how to be best prepared to protect our families and property during severe weather, we talked with Chris Mason, recently appointed director of Pulaski County Office of Emergency Management, for some pointers.
Prior to his current role, Chris worked in the education system and prior to that, had a 32-year military career.
Chris said the things he thinks about when it comes to severe weather preparedness are more on a strategic or planning level due to his decades of experience.
“I don’t know that the average citizen — until it actually happens to them — stops and says, ‘I might need to get ready for X.’ ”
Chris said “X” could be a snow storm or an ice storm lasting for several days.
“I don’t know that the average Pulaski County citizen has time to think about it,” Chris said of severe weather planning.
While most of us may know to seek a safe place in the event of a tornado, we generally have a little bit of awarning for those events, even if we cannot predict the exact outcome in advance. We should be equally aware of what to do during flash flooding, straight line winds, iced roads, and downed power lines.
To help our citizens be better prepared, Chris has compiled a comprehensive checklist of items to consider for your family or property.
Chris cautioned that the government is not always able to immediately respond and assist with a disaster as soon as it occurs, especially depending on the span and scope of the emergency. Having a personal plan in place can make all the difference while waiting for assistance. With numbers approaching 70,000 in our county’s population, Chris said it can take a while to get aid in the case of a mass disaster.
Chris recalled the 1974 tornadoes that ripped through our Piney Grove community and across the state and other states as an example. More than 70 people died in that super outbreak which caused widespread destruction. One of the worst tornado outbreaks in U.S. history, it led to improvements in public awareness.
EMS response
Jason Hancock, at Pulaski County EMS dispatch, confirmed a typical 911 call has a response time of less than ten minutes average from dispatch to scene across our county. And that’s for a typical scenario. “With the West 80 bridge out it can take a bit longer,” Jason said, adding that areas further out in the county could also take a bit longer.
Calling 911 as soon as you are able is still the best way to alert the authorities assistance is needed. EMS can help stabilize you in a medical emergency while en route to the hospital and can alert medical personnel about your condition before you arrive.
Severe weather can include thunderstorms, tornadoes, floods, lightning, hail, damaging winds, winter weather.
Chris agrees, education is key to being prepared.
“We as the OEM office and as the county government have a responsibility to prepare the county as best as we can for an impending event,” Chris said.
“One of the initiatives for this office is going to be to push that information out there.” Although Chris understands not everyone may act on the message, he thinks it’s possible to reach the majority.
“If we save one life by doing this, then we’ve achieved what we’ve set out to, and obviously to save more.”
“What I want people to understand,” Chris urged, “is that we’re not going to NOT take care of you but it starts with YOU.”
Chris hopes the following “tool kit” of resources will help empower our community members to feel better prepared for any disaster, weatherrelated or otherwise.
Pre-storm exterior prep
• Clean gutters: Regularly clear debris from your gutters to prevent water damage from overflow
• Trim trees: Prune branches that could fall on your house during a storm.
• Secure loose items: Bring in or secure outdoor furniture, garbage cans, and other loose objects that could blow away.
• Check drainage: Ensure proper grading around your house to direct water away from the foundation.
Home improvements
• Upgrade roof: Consider inspecting and repairing your roof to ensure it can withstand strong winds and heavy rain.
• lnstall storm shutters: Add storm shutters to windows for added protection.
• Backup power: Consider a generator or battery backup system to power essential appliances during power outages
Emergency preparedness
• Emergency kit: Assemble a kit with non-perishable food, water, first aid supplies, flashlights, batteries, important documents, and medications.
• Communication plan: Discuss evacuation plans with your family and designate a meeting point outside your home,
• Pet plan: Determine where you will take your pets if you need to evacuate and have necessary supplies ready.
Stay informed
• Weather updates: Monitor weather forecasts regularly and heed warnings from local authorities.
• Weather radio: Consider having a weather radio with battery backup to receive emergency alerts.
• Be weather-ready: Check the forecast regularly to see if you’re at risk for severe weather, Listen to local news or a NOAA weather radio to stay informed about severe thunderstorm watches and warnings. Check the Weather Ready Nation for tips.
• Sign up for notifications: Know how your community sends warning. Some communities have outdoor sirens. Others depend on media and smart phones to alert residents to severe storms, such as the Code Red app.
• Create a communications plan: Have a family plan that includes an emergency meeting place and related information. Pick a safe room in your home such as a basement, storm cellar or an interior room on the lowest floor with no windows. Get more ideas for a plan at ready.gov/make-a-plan.
• Practice your plan: Conduct a family severe thunderstorm drill regularly so everyone knows what to do if a damaging wind or large hail is approaching. Make sure all members of your family know where to go when severe thunderstorm warnings
are issued. Don’t forget pets if time allows.
• Prepare your home: Keep trees and branches trimmed near your house. If you have time before severe weather hits, secure loose objects, close windows and doors, and move any valuable objects inside or under a sturdy structure.
• Help your neighbor: Encourage your loved ones to prepare for severe thunderstorms. Take CPR training so you can help if someone is hurt during severe weather.
Water
• One gallon per person per day for three days.
• Store in airtight plastic containers for easy access.
Food
• Three-day supply of nonperishable foods.
• Check out Camping Cooks’ emergency food guide: Eating and Cooking When the Power Goes Out.
• Remember to include pet food
First aid
In an emergency, injuries may occur. A well-stocked first aid kit can prevent minor injuries from becoming major issues. You may want to take a basic first aid class though the American Red Cross or online through the National Safety Council.
Basic first aid items in your kit:
• Sterile gloves
• Sterile dressings
• Soap and antibiotic towelettes
• Antibiotic ointment
• Adhesive bandages in a variety of sizes
• Eye wash solution
• Thermometer
• Prescription medications you take every day
• Prescribed medical supplies such as glucose and blood pressure monitoring equipment and supplies
Adequate sanitation is a significant environmental concern after a disaster. When sewer pipes are damaged or the sanitation system goes off-line, entire communities, including people and habitats are at
risk. Be prepared to take care of your waste for the same period of time as you’ve prepared food and water. A basic sanitation kit should include:
• Toilet paper
• Soap
• Feminine supplies
• Plastic garbage bags & ties
• Plastic bucket with tight lid
• Chlorine bleach
• Supplies for pet waste
Tools and supplies
What you need can vary greatly based on where you live, the type of disaster you expect and your family unit. Talk with your family about items they wouldn’t want to be without in an emergency.
Here are some basic items that most people will need in a disaster:
• Wrench to turn off gas and water
• Cups, plates and utensils (raid your camping gear to save money — just don’t forget to replace them after each trip)
• Light source (solar is best so you don’t have to worry about batteries)
• Radio (get one that is USB powered, check out solar options, or buy a battery-operated radio and extra batteries)
• Manual can opener or utility knife
• Small fire extinguisher
• Pliers
• Duct tape
• Matches in a waterproof container
• Plastic storage container to keep everything in one place
Documents
In preparation, scan valuable documents and store them securely online so they can’t be ruined by a disaster. It may be helpful to have copies of key items (like insurance cards, social security number, passwords and insurance policies) in your kit as well. Take short videos to catalogue valuables in your home, such as vehicles, computers, furniture and artwork, for insurance purposes.
Key documents include:
• Will, insurance policies, contracts, deeds
• Passports, Social Security cards, immunization records
• Bank account numbers
• Credit card account numbers and companies
• Family records (birth, marriage, death certificates)
Older adults
Finally, being disaster-ready requires additional accommodations for older adults. Visit the National Council on Aging’s website (ncoa.org) for more resources for older adults. n
Why it might be time for a colonoscopy
colonoscopy is an essential screening tool that can identify cancers early when the chances of successful treatment are highest. It can also detect and remove polyps before they become cancerous. The American Cancer Society and the U.S. Preventive Services Task Force recommend beginning regular screenings at age 45. If you’re at higher-than-average risk, such as having a family history of colorectal cancer or other conditions like inflammatory bowel disease, you may need to start earlier and screen more frequently. Always consult your primary care provider to determine the best timing based on your risks and medical history.
Colorectal cancer is one of the most common cancers diagnosed
Some common symptoms of colorectal cancer include:
◗ Rectal bleeding
◗ Blood in the stool or in the toilet after a bowel movement
◗ Dark or black stools
◗ Changes in bowel habits or stool shape (e.g., narrower stools)
◗ Cramping, pain, or discomfort in the lower abdomen
◗ An urge to have a bowel movement even when the bowel is empty
◗ Constipation or diarrhea lasting more than a few days
◗ Decreased appetite
◗ Unintentional weight loss
These symptoms may also indicate other health conditions, so discussing them with your doctor is essential to identify the cause and address it appropriately.
For those under 45 with a higher risk, scheduling a colonoscopy offers peace of mind, early detection, and better treatment potential if
“ Importantly, the early stages of colorectal cancer often show no symptoms, making regular screenings critical for early detection. ”
cancer is found. Thanks to increased screening, including colonoscopies, the incidence and death rates of colorectal cancers have been on the decline.
The procedure itself is more straightforward than many people imagine. During a colonoscopy, you’ll likely receive medication and sedation to minimize discomfort. The screening usually takes about 30 minutes, and any polyps discovered can be removed during the process, with tissue samples sent for a biopsy if needed.
In addition to scheduling your colonoscopy, adopting healthy habits like regular exercise, a balanced diet, maintaining a healthy weight, limiting alcohol, and avoiding smoking can also help reduce your risk.
Take charge of your health by talking to your provider about your risks and the best time to begin screening. A colonoscopy is a small step with the potential to make a significant difference in your health journey. n
Dr. Ben Bryson completed his medical degree and residency training in internal medicine at the University of Kentucky in Lexington, Ky. He is fellowship trained in gastroenterology from the University of Kentucky.
When was the last time you had your
HEARING checked?
There are many good reasons to have your hearing checked regularly, and Beltone’s Rob D. Moore, BC-HIS (Board Certified Hearing Institute Specialist) tells us that regular hearing tests can help establish a baseline to chart and compare potential hearing loss over time.
Although the testing methods have remained fairly consistent over the years, the technology to help track and treat hearing loss for the 13.3% of Americans estimated to be inflicted with the disorder, sounds almost space-aged. We’ll take a look at one revolutionary device in a moment.
“I’d like for everyone to get their hearing checked, even if they don’t have any problems,” Rob said. “You can start to lose your hearing and not even realize it.”
First, Rob breaks down the basic types of hearing loss. The type you or a loved one might experience depends on what part of the ear is involved. The three main types of hearing loss are sensorineural, conductive, and mixed.
Sensorineural
Sensorineural is the most common type of hearing loss which Rob says can be noise induced or age-related. With this type of hearing loss, sounds can be diminished in volume or become distorted.
The ability to hear highpitched sounds is usually affected first. An individual
A second generation hearing specialist, Rob D. Moore demonstrates a hearing aid in the Beltone Serene series of hearing aid — a micro receiverin-ear hearing aid, and the charging station for the tiny devices. Enlarged here to show detail, the devices are barely visible when being used. (Lisa Rowell photos)
may be able to discern that someone is speaking but not be able to hear well enough to understand what is being said.
“They don’t necessarily need something to be louder, they just need it to be more clear to understand,” Rob explained.
With sensorineural hearing loss, Rob said tinnitus (ringing in the ears) can also develop.
Conductive
A conductive hearing loss generally means there is something physically wrong. Conductive hearing loss stems from problems in the outer or middle ear.
“Whenever we do a hearing test, we do air (or pure tone) testing which involves headphones over the ear. If there’s a large gap between air and bone, I’m sending this person to the doctor. We’re going to make sure they’re physically okay.”
Otosclerosis is an abnormal bone development in the middle ear.
Allergies, sinus problems and certain medications can also lead to a temporary diminishing of one’s hearing ability.
Mixed
Mixed hearing loss is precisely what it sounds like: a mix of both conductive and sensorineural hearing loss.
In these cases, treatment may require a multi-pronged approach, such as wax removal, medication or surgery, in addition to the hearing aids recommended by a hearing care professional.
How common is hearing loss?
The Kentucky Commission on the Deaf and Hard of Hearing estimates about 10,000 Pulaski Countians are deaf or hard of hearing.
Nationally, about 15 percent of American adults aged 18 and over report some trouble hearing, according to the National Information Center on Deafness and Other Communication Disorders.
Rob cited a study from January 2023 by researchers at the Johns Hopkins Bloomberg School of Public Health which found older adults with greater severity of hearing loss were more likely to have dementia, but the likelihood of dementia was lower among hearing aid users compared to nonusers.
Nationally, about 15 percent of American adults aged 18 and over report some trouble hearing.
Accepting hearing loss
“People don’t want to admit they have a hearing problem,” Rob said. “That’s half the battle.”
Rob said from his experience, fitting someone with hearing aids can result in a complete turn around in personality and mood.
It’s not uncommon to experience feelings of grief when diagnosed with hearing loss, according to HealthyHearing.com.
The site recommends finding support from family, friends and hearing loss groups to help find community and accept the hearing loss. The use of hearing aids can keep
you connected and improve your overall health and well-being.
Protecting your hearing
Rob said Beltone can also help protect hearing with custom ear plugs. These can be beneficial for those who hunt, do target practice, or have other noise exposure, such as musicians.
“It’s good to have ear plugs to prevent hearing loss,” Rob said.
Custom ear molds can be made for earphones to block outside noise.
The Centers for Disease Control and Prevention offer these hearing protection tips:
You Have a Hearing Loss?
Do You Think You Have a Hearing Loss?
If you think you or someone you know might have a hearing loss, you are not alone. 48 million Americans have a significant hearing loss. (National Health Interview Survey). Statistics tell us that it takes the average person seven years from the time they think they have a hearing loss until the time they seek treatment. Seek treatment for your hearing loss to help minimize the negative impact hearing loss may have on your life.
• In Kentucky there are nearly 700,000 (16%) deaf and hard of hearing. (2010 American Community Survey Data, United States Census)
Signs of Hearing Loss
For most adults, the onset and progression of a hearing loss extends over some time. Family and friends are likely to be the first to notice some difficulty hearing, long before the person does, such as:
• Misunderstanding people
• Asking people to repeat themselves
• Difficulties on the telephone
• Speaking loudly
• Increasing the radio or television volume
The major complaint of people with hearing loss is the difficulty experienced in comprehending speech in:
• Group conversations, large family gatherings
• Noisy environments, such as restaurants, receptions, in the car or in a plane
• Speaking to someone in another room
These increasing difficulties in hearing may produce conflict with family members, as the family insists on getting help and the person with hearing loss is reluctant to recognize the reality
• Avoid or limit exposure to excessively loud sounds.
• Turn down the volume of music systems.
• Move away from the source of loud sounds when possible.
• Use hearing protection devices when it is not feasible to avoid exposure to loud sounds or reduce them to a safe level.
Advanced technology
“Beltone and other manufacturers are doing a lot of research and development on how to make things sound more natural,” Rob said of hearing aids.
Beltone’s Serene series of hearing aids are barely noticeable and have remarkable abilities to detect speech and lower noise. They are selfadjusting and rechargeable.
The tiny but powerful device can also help with tinnitus.
“What’s always been a problem with hearing aids is speech and noise,” Rob said. He explained that older hearing aids weren’t as technologically advanced at distinguishing noise from speech. For example, while trying to listen to a person speaking, the hearing aid could be amplifying the sound of the refrigerator running in the next room.
“They’ve gotten a lot smaller and a lot more comfortable,” he said of current hearing aids. “You basically have two computers in your ears,” he said of the self-adjusting technology.
Get checked
(Hearing Loss Association of America)
For children with a hearing loss, the situation is different. Parents should be on the lookout for delayed or abnormal speech and language development, inattention, and poor school work. Hearing screenings in classrooms are necessary, but not mandated in all states. Ask your pediatrician to do a hearing screening at the annual check-up. If you think you (or your child) is having difficulty hearing, have your hearing checked by an audiologist.
Hearing Screening and Hearing Evalulation: Know the Difference
A hearing screening is a quick test that you will pass or fail. If you pass, then you show no signs of hearing loss. If you fail, you will need more in-depth hearing testing. A hearing evaluation is a complete hearing test and requires more education and training. You should see an audiologist for this type of testing.
An audiologist can talk to you about the type of hearing loss you have; how severe it is; what might have caused your hearing loss; and possible treatment options.
(American Speech-Language-Hearing Association)
Rob emphasizes the importance of getting your hearing checked, even if you do not think you have any hearing loss. Establishing that baseline can make a difference down the road. Many places, such as Beltone, offer free hearing tests. n
Fortunately, there are resources available to help understand and manage hearing loss. For more information and Kentucky resources, visit kcdhh. ky.gov/pr/poc.html
Lake Cumberland Regional Hospital attains national accreditation from the American College of Surgeons Metabolic and Bariatric Surgery Accreditation and Quality Improvement Program
Accreditation
demonstrates LCRH’S commitment to ensuring the safe and effective performance of metabolic and bariatric surgery
Lake Cumberland Regional Hospital (LCRH) announced that they have received accreditation under the Metabolic and Bariatric Surgery Accreditation and Quality Improvement Program (MBSAQIP), a joint quality program of the American College of Surgeons (ACS) and the American Society for Metabolic and Bariatric Surgery (ASMBS).
As the only currently accredited bariatric surgery center in south-central Kentucky, this designation recognizes LCRH as a leading provider of care for patients with obesity and obesityrelated conditions in the region. The accreditation also signifies the hospital's ability to provide advanced care for higher acuity patients, offering comprehensive services and tailored treatment plans for individuals with complex medical needs.
MBSAQIP is a comprehensive, nationwide surgical quality program aimed at ensuring the safe and effective performance of metabolic and bariatric surgery. Surgical outcomes focus on weight loss and the treatment of obesity-related diseases, like diabetes, sleep apnea, and others. Research shows accredited centers experience lower complications, and better outcomes than that of nonaccredited facilities.
“At Lake Cumberland Regional Hospital, patient safety and exceptional outcomes are at the heart of everything we do,” said Carolyn Sparks, CEO of
Lake Cumberland Regional Hospital. “Achieving MBSAQIP accreditation reflects our team’s relentless commitment to providing the highest standard of care for our patients undergoing metabolic and bariatric surgery. This recognition underscores our dedication to excellence and reinforces the trust our community places in us every day."
As an MBSAQIP-accredited hospital, Lake Cumberland Regional Hospital also becomes an ACS Surgical Quality Partner. Being a Surgical Quality Partner signifies a hospital’s dedication to consistently improving procedures and approaches, while maintaining a critical eye on process at every step.
The Surgical Quality Partner designation lets patients know Lake Cumberland Regional Hospital is dedicated to quality and relentless self-improvement and has been verified or accredited by the ACS. Patients can trust that the care they receive at Surgical Quality Partner hospitals adheres to the most rigorous standards in surgical quality.
"ACS Quality programs are grounded in more than a century of experience and participation is an important measure of a hospital’s surgical quality.
As an ACS Surgical Quality Partner, Lake Cumberland Regional Hospital has shown a commitment providing the best possible patient care, evaluating that care in a rigorous fashion, and dedicating themselves to continuous self-improvement," said ACS Executive Director & Chief Executive Officer Patricia L. Turner, MD, MBA, FACS.
“This accreditation is a testament to the comprehensive care and dedication of our entire team at Lake Cumberland Regional Hospital,” said Dr.
The Lake Cumberland Regional Hospital administrative team with Joseph Eid, MD, FACS, DABOM, board-certified surgeon, and Myra Frye, BSN, RN, CBN, MBS Clinical Coordinator. Submitted photo
Joseph Eid, Bariatric Surgeon and Medical Director of Cumberland Bariatric Institute. “Our goal is not only to help patients achieve weight loss but also to improve their overall health and quality of life. Being recognized by MBSAQIP highlights our commitment
to delivering safe, effective, and patient-centered care.”
Learn more about the MBSAQIP. at: https://www.facs.org/ quality-programs/accreditationand-verification/metabolic-andbariatric-surgery-accreditation-andquality-improvement-program/
Helping us move better, one physical therapy session at a time
Physical therapy can be a need for anyone who has sustained an injury, suffers from a chronic illness or disability, is recovering from a surgery, and so much more. “We see a little bit of everything when it comes to the musculoskeletal system or just the body in general,” said Ethan Gambrel, PT, DPT. Ethan is the clinic director for the Somerset location of PT Pros Physical Therapy and Sports Centers, located on South Highway 27. The entity has 15 locations throughout Kentucky.
Ethan’s doctorate in physical therapy, which he earned from South College, affords him a broad scope of practice when it comes to treating movement disorders and helping people maintain or regain independence or achieve fitness goals. Ethan is also dry needling certified which is a therapeutic technique utilizing thin needles to relieve pain or to stimulate a healing response. He said dry needling is a similar application to acupuncture.
At the PT Pros Somerset location, Ethan is the full-time physical therapist. The facility also has a fulltime physical therapy assistant, and
a part-time physical therapist who travels to the organization’s other clinics.
Ethan said physical therapy can be beneficial for injuries such as strains, sprains, or broken bones, after initial medical treatment. Whether post-surgical for procedures such as rotator cuff injuries, joint replacements, or for any other soft tissue injuries such as a torn muscle, Ethan said physical therapy can be utilized for anything that impacts your daily physical function.
Covering a broader range of conditions, he said, “We see a lot of back pain, low back pain, neck pain — those are the big buckets we all fall into at different times.”
Ethan said physical therapy can be helpful in treating other conditions such as vertigo or inner ear issues as well headache-related conditions. He said they also treat athletes during sports seasons.
“The majority of patients are referral based,” Ethan said of those he treats. “Kentucky is an open access state,” he explained, “so you can come without a
Ethan Gambrel demonstrates equipment used in a physical therapy session with the help of PT Pros tech Maranda Pitman (Lisa Rowell photos).
referral, depending on insurance requirements.” Although not common, Ethan said some patients will opt for private pay when they do not have insurance.
As for the amount of time to expect being in physical therapy, Ethan said many conditions have an average general timeline for treatment that can be up to six or seven weeks but it depends upon the condition. Ethan said physical therapy treatment for some post-surgical conditions can take longer depending on recovery and protocols from surgeons.
“Other issues, like vertigo or inner ear issues, for example, treatment can be a week or two.” He said it all depends on the body’s ability to recover.
Goal oriented
“I want to at least get people back to ideally no pain, and a baseline of normal function, if not better,” Ethan said.
“I like to emphasize the continuation of the care, too,” he said. “What can we do to get you better in the meantime, and in the end, how can you continue this on your own or do you want to do a maintenance plan? I am big on trying to continue those healthy trends and habits.”
In terms of maintain physical health, Ethan said according to general health guidelines, an hour and a half of exercise a week is standard and a goal we should aim toward.
“I am a big proponent of walking. It’s one of the best reducers of all-cause mortality. Find ways to move that are attainable and maintainable.”
“See what kinds of resources or activities are around your area,” Ethan said about finding ways to stay physically active. “Get involved with a
group. That’s a big way to help you stay active.”
The Journey
“I think that’s the biggest thing — trying to make it more about the journey than the destination. Fitness is a continuum. Nobody reaches peak fitness and just stays there. You’ve got to keep it up.”
Ethan also recommends meeting yourself where you’re at in terms of your physical abilities and working up to a goal “It’s a gradual process of starting HERE, and trying to get a little better every week.”
“I’ve been very happy being a physical therapist,” Ethan said. “What I’m doing is very enjoyable.”
“ Fitness is a continuum. Nobody reaches peak fitness and just stays there. You’ve got to keep it up. ”
—Ethan Gambrel
A FUTURE for every DOG
Keeping in step with the Jeremiah Dog Sanctuary
With Danyelle Scott
The Jeremiah Dog Sanctuary is an in-home 501(c)(3) all-inclusive nonprofit dog rescue located in Bronston, Ky. It is my childhood dream coming to life. Our goal is to rescue, vet and rehome dogs despite breed, size. or age.
Many people find it confusing but it’s named after Jeremiah 29:11. This Bible verse stayed on my wall as a reminder while I spent years with an illness.
My family and I do this [operate the sanctuary] from our home with no volunteers and a handful of amazing supporters who have helped us since we started last May.
Since we’ve opened we have found homes or other rescues for over 20 dogs. Our rescue struggles to get
monetary donations and support. We have plans to completely fence off our property so the dogs can have somewhere to run and play but we need more donations.
Items needed
We hope to get our name out there so that we will be able to continue our rescue and help more dogs.
We need:
• Blankets
• Crates
• Dog toys
• Dog food bowls
• Dog food and treats
• Monetary donations
• Puppy pads
• Dog beds
• Leashes and collars
• Disinfectant
• Paper towels
LEFT OUT
Submitted photo
For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.
—Jeremiah 29:11
Current rescues
We currently have two adult dogs and seven puppies available for adoption as well as three senior dogs who will remain here with us until their time comes to pass on.
One of our current adoptees is a two-year old female lab who gave birth in a shed while living in the woods with a homeless woman. She lost two of her babies due to the cold but she and 10 babies safely made it to our shelter.
We hope to get our name out there so that we will be able to continue our rescue and help more dogs.
The puppy adoption fee is $250 which includes ageappropriate vaccinations, deworming and flea treatment for all puppies under six months of age. A spay/neuter contract is required as well as a $150 refundable deposit which will be returned when proof is given by a specified date.
The dog adoption fee is $200 which includes Includes spay/neuter, age appropriate vaccinations, deworming and flea treatment.
Schedule an appointment
We’ve all had moments where we’ve felt we didn’t belong. But for people who moved to this country, that feeling lasts more than a moment. Together, we can build a better community. Learn how at BelongingBeginsWithUs.org
Adoption fees
We keep our adoption fees low so we can find more adopters. We want these dogs to find homes and be rescued. Getting dogs vetted so they can be adopted is expensive. We spend an average of $200 per dog just to get them fixed and that doesn’t include anything else.
Once you fill out the application which is available on our website, you can request appointments for meet and greets or to schedule adoption times. n
For more information, adoption application, to see available dogs, or to find out how to contact or support Jeremiah Dog Sanctuary, visit jeremiahdogsanctuary.com.
Massage for EveryBody
Pains, arthritis, sciatica, lymphedema, fibromyalgia, sports injury… the list is endless! What do you see a massage therapist for, what type of massage is best for you, and does insurance cover it?
Whether you love the relaxation of a Swedish massage, a friend gifted you with a certificate, or your doctor has prescribed it, finding the right massage therapist that is a fit for your needs can be a challenge. So, where does one begin?
➊ What are your goals for the massage?
Relaxation? Pain relief? Stress reduction? Injury treatment? Knowing what outcome you are looking for will help you select the right massage.
➋ Find a qualified massage therapist
Don’t be afraid to call and ask questions. You want to make sure that they have the education and expertise that will best fit your needs. Ask questions such as: “Do you have experience with this condition?” “Can I expect results right away?” “How long of a session do I need?”
➌ Consider how you will pay for your massage
Do you have a company wellness program or a Health Savings Account (HSA) or Flexible Spending Account (FSA)? Does your insurance company cover massage therapy? Call the customer service number on the back of your insurance card. Most do not cover massage therapy, however, many cover medically prescribed massage therapy (How you word it is important when calling to ask.) If so, you will need an LMN (Letter of Medical Necessity) from your provider. Note: Medicare and Medicaid do not cover
By Christine Zaccanti, LMT, MMP, CLT zaccantimassage andeducation.com
massage therapy, however some Part C plans do.
➍ Make the most of your session
Your massage therapist should be willing to tailor a massage specifically to your needs. Do not be afraid to make comments during your session. Only you know what too much or not enough pressure is, where your pain is located, and what your comfort zone is. This is your session; you should not feel uncomfortable giving feedback to ensure your massage therapist is providing the most effective therapy possible.
Massage types
Another important thing to consider is what type of massage you are looking for. There are literally hundreds of massage therapy modalities; Swedish massage is the most common in the western world. While most massage therapists have different skill sets, let’s review the most requested types.
Swedish Massage –Promotes relaxation, reduces muscle tension, varies in pressure, and in general is the most common massage. Clothing is often removed, and a sheet is used at all times to cover areas not being worked on.
Deep Tissue Massage –
Targeted to massage the deeper muscles and fascia. This is different than deep pressure. Deep tissue is working on deeper layers
while deep pressure is simply the intensity of pressure applied. It is important to know the difference as some massage therapists charge more for deep tissue.
Medical Massage – Medical massage is outcome based and focuses on a specific diagnosis. It involves manual manipulation therapies such as stretching, myofascial release techniques, trigger point therapies, joint mobilization, soft tissue mobilization, and lymphatic drainage to name a few. Clothing is often not removed. These are most often the modalities covered by insurance companies for medically prescribed massage. Medical Massage Practitioners (MMP) require additional schooling to receive this credential.
Manual Lymphatic Drainage – Look for someone who is a Certified Manual Lymphatic Drainage Therapist (CMLDT). This focuses on pathophysiology of the lymphatic system, and sequencing. This is a very relaxing, gentle massage that is not painful and is not needed by everyone.
Lymphedema Therapy –This should only be done by a Certified Lymphedema Therapist (CLT). This includes complete decongestive therapy (CDT) as well as garment fitting. Lymphedema is a chronic condition where lymph fluid builds up in the tissues. There are many causes, however, the most common cause is damage to the lymphatic system due
to cancer treatments, surgery, trauma, or venous insufficiency.
Your comfort zone
Lastly, you should feel comfortable during your massage. Undress only to your comfort level, and never allow a massage therapist, or anyone, medical or otherwise, to touch you in a way that is outside of your comfort zone. n
Christine Zaccanti is a licensed massage therapist, medical massage practitioner, certified manual lymphatic drainage therapist, certified lymphedema therapist, author, educator, and continuing education provider. She is the owner of Christine Zaccanti Massage & Education in Somerset, Kentucky.
We’re more than just a magazine! At Compass Communications, we can assist you with:
❖ Publishing
❖ Printing
❖ Editing/Writing
❖ Marketing Materials & Much More!
Whether you’re looking for an ad campaign, an entire magazine, or a book editor or designer, we can assist! 30+ years experience in design and publishing on a regional and national level!
✉ info@LCCompass.com ✆ 802-793-4218
FOOD SAFETY
FLOUR
MONTH
Before it’s baked into that billowy cake, aromatic loaf of bread, or those melt-in-yourmouth cookies, most flour is a raw food. In its raw form, flour may contain bacteria and germs. Cooking and baking is what kills any bacteria in flour, as well as in raw eggs that are often used with it. This is why it is advised not to consume raw flour or to taste your precooked dough or batter that contains flour.
The FDA and the Centers for Disease Control and Prevention have investigated instances of food poisoning involving raw flour or products that contain flour, like cake mixes and cookie dough, where either Salmonella or E. coli caused the illness, which can have mild to serious symptoms.
Since the flours most used for baking and cooking at home are made from raw grains, they can be exposed to bacteria in the field or when the grains are being processed into flour. Both the FDA and the CDC have reminded people for years not to eat raw dough. Both agencies have helpful resources on their websites for safely using flour and eggs.
Handling flour
• Follow package directions on baking mixes and other flour containing products for correct cooking temperatures and specified times.
• Keep all raw foods, like flour and eggs, separate from ready-to eat foods. Remember, flour is a powder and spreads easily.
• Refrigerate cookie and pastry dough according to package directions. Use a refrigerator thermometer to be sure your refrigerator is at a safe 40°F.
• Clean up carefully after working with flour or raw dough and eggs. Wash hands thoroughly with soap and running water, and wash utensils, bowls, baking pans and cutting boards, and countertops with warm, soapy water.
• DO NOT eat, taste, or allow children to eat or play with raw dough products or baking mix before cooking.
• DO NOT keep recalled flour. Throw it away.
• DO NOT let children use raw dough for crafts or play clay.
• DO NOT use products that contain raw flour, like cake mix, to make ready-to-eat products like milkshakes.
• DO NOT try to heat treat flour in your own home. Home treatments of flour may not effectively kill all bacteria and do not make it safe to eat raw.
• DO NOT use raw cookie dough in ready-to-eat ice cream. n
The value of strength and power training is becoming more widely acknowledged today, and not too soon! Strength training is the “secret sauce” for maintaining strong bones and muscles as you age. Strength training reduces bone loss and increases muscular mass. It keeps you feeling young and in shape. It can improve your confidence and mood. It may alleviate joint discomfort. It can help maintain mental acuity and aid with weight loss.
Many know that strength training, whether done with resistance bands, weight machines, or free weights, can help increase and sustain muscular development and strength. Many people are unaware that strong bones result from strong muscles, which can reduce the chance of osteoporosis-related fractures.
Studies have shown that aerobic exercise and strength training can help manage and occasionally prevent various illnesses, including osteoporosis, diabetes, heart disease, and arthritis. Additionally, they can help maintain a healthy weight, protect vitality, and make daily duties easier to manage.
is denser, more definitive bones.
and prevent fractures by reducing falls. n
Everyone should be concerned about osteoporosis. In the U.S., osteoporosis is thought to affect two million men and eight million women. It causes over two million fractures annually, and scientists predict that figure will continue to increase. Typically, hip fractures are the most dangerous.
After age 40, bone mass gradually loses at a rate of one percent annually due to a combination of age-related changes, inactivity, and poor diet. Bones are more likely to break after a minor fall or less evident stress, such as bending over to tie a shoelace, as they become more brittle and prone to breaking.
The good news is that strength exercise has been shown to both build and reduce bone loss. This is incredibly helpful in counteracting the loss of bone mass that comes with aging. Stressful activities can stimulate the production of bone-forming cells. Pulling and pushing on bone during strength training (as well as weight-bearing aerobic workouts like walking or running) is the source of that stress. The end product
Michael Grigsby is a freelancer who focuses on wellness, strength sports, photography, and the outdoors.
Resources: American Association of Clinical Endocrinology (AACE).aace. com/;Mindful Movement- March 8, 2024, Building Strong Foundations: The Crucial Role of Exercise in Preventing Osteoporosis. https:// www.mindfulmovement.me/
Examples of Strength Training
Bench press
Bent-over row
Bicep curl
Calf raises Crunch
Deadlift
Dumbbell training
Glute bridge
Leg adduction
Lifting weights
Lunge
Lying triceps extension
Modified push-up
Plank
Pull-ups
Push-ups, sit-ups and squats
Pushups
Resistance Bands
Squats
Toe stands
Wall push-ups
Call today and ask us about taking care of YOUR lawn this coming season at Childers Lawn Service, Inc. We’re licensed and insured.
Strength training for bones has more significant benefits than aerobic weight-bearing exercise. It focuses on the hip, spine, and wrist bones most prone to break. Additionally, resistance exercises improve strength and stability, especially when incorporating power- and balance-focused movements. This can increase self-esteem, motivate you to maintain an active lifestyle schedule now for your spring lawn treatment
Our 5-step program helps keep weeds and crab grass to a minimum and helps control grubs. Fertilizer is used on 4 of the 5 applications.
Area support groups and resources
Lake Cumberland Alzheimer’s Caregiver Support Group is for caregivers and other interested people. They meet the second Monday of each month at 6:00 p.m. at Cumberland Church of Christ in Somerset.
u u u
Pulaski Alzheimer’s Disease Respite is located at 393 South Main Street, Somerset, 606-679-9310.
u u u
Pulaski County Senior Center 255 South Maple Street, Somerset, 606-679-0590.
u u u
AppalReD Legal Aid Somerset Office: 108 College Street, Somerset, 606-679-7313 or 800-866-7313.
u u u
Lake Cumberland Area Development District Counties Served: Adair, Casey, Clinton, Cumberland, Green, McCreary, Pulaski, Russell, Taylor and Wayne. lcadd.org/. 2384 Lakeway Drive, Russell Springs, Toll Free: 1-800-264-7093.
u u u
Hospice Adult Grief Support
Meetings are free and open to the public. Somerset bereavement group meets year-round, on the last Tuesday of the month, from 5:30 - 7:00 p.m. at 100 Parkview Drive in Somerset. Call for children’s bereavement
“Baby in Bloom”
Maternity, Baby, & Kids Expo
WedNESDAY, APRIL 2ND, 2025
4:00 - 6:00 PM
The Center for Rural Development
2292 SOUTH HIGHWAY 27, SOMERSET, KY
Admission is Free
services: 800-937-9596. Check website for more information: hospicelc.org/.
u u u
Friend for Life Cancer Support Network provides one-to-one peer support for cancer patients and their family members at no cost, assisting individuals diagnosed with cancer and their loved ones as they navigate the path through diagnosis, treatment, recovery, and survival by pairing them with a trained survivor of a similar experience so they can face cancer with someone who’s been there. www.friend4life.org or 502-893-0643.
u u u
family care homes, improving care and encouraging positive change at all levels. Lake Cumberland ADD, P.O. Box 1570, Russell Springs, Toll Free: 1-800-264-7093.
u u u
LCRH “Latch with Love” offers free, drop-in, informal breastfeeding support, including professional lactation care, providing breastfeeding families an opportunity for social connection as they navigate challenges and celebrate successes together. Sponsored by LCRH. Check website for info: lakecumberlandhospital.com/ events.
u u u
provide fall prevention resources
Breastfeeding and Prenatal Classes — Helping families welcome new babies with free classes including getting ready for delivery, basics of newborn care, infant bathing, safety and wellness, how to prepare for breastfeeding, and more. Hosted by Ashley Hoseclaw, MSN, RN, IBCLC, Perinatal Educator and Lactation Consultant. Please register in advance. For information, call 606-678-3176 or visit lakecumberlandhospital.com/ women-and-children.
u u u
Operation UNITE - Lake Cumberland Chapter, serves Pulaski, Wayne, and McCreary counties. Coalition meetings are always open to the public. The Pulaski Coalition meets the second Monday of each month at 1 p.m. in the conference room at Lake Cumberland Health Department in Somerset.
u u u
There is a breast cancer support group that meets once a month, every third Thursday, usually at Mellow Mushroom in Somerset. The Facebook page to request joining is: Breast Cancer and Beyond Support Group - Somerset. Admins are Jeri English and Gayle Allen.
u u u
Living Bread Soup Kitchen serves free hot meals to-go to. Meals can be picked up every Tuesday and Thursday at 3 p.m. at 321 South Maple Street in Somerset. Located directly behind the Pulaski County Library. Every third Tuesday of the month they provide a free food box filled with grocery items which vary each month. Contact Gina Gaylor at 606-379-6270 for questions.
u u u
First United Methodist Church, located at 99 South Central, Somerset, offers Wednesday Night Fellowship and Supper each week. Doors open at 4 p.m. Indoor dining starts at 5 p.m. and carryout is available at 5:45 p.m. or after everyone has been served. Food items are courtesy of God’s Food Pantry and meals are prepared by volunteers from the church and community.
u u u
Help the Homeless is a volunteer-run and community-funded grassroots 501c(3) organization addressing homelessness in the Lake Cumberland region. You can help by volunteering or donating items. 408 Bogle St., Somerset, 606-875-3893.
u u u
Lake Cumberland Community Action Agency, committed to improving the health and welfare of the less fortunate through a variety of services and community partnerships to ensure self-sufficiency and economic stability. 100 N. Main Street, Somerset, Suite 302, 606-679-6203, lc-caa.org/.
We do our best to verify accuracy of the content on this page and appreciate your input in helping to make corrections and additions. We include as much as space allows, giving priority to resources that are free and open to the public. Our deadline is the eighth of each month. Please include a small blurb about the organization, who it serves, how to contact you, where you are located, etc. Please be brief. Email info@LCCompass.com.
TAKE CHARGE FINANCIAL FUTURE OF YOUR
Cumberland Bariatric Institute:
Weight loss isn’t one-size-fits-all. Whether you’re interested in gastric sleeve, gastric bypass or our nonsurgical options, we provide personalized care so that you can achieve a healthy body weight and enjoy an active lifestyle. Led by board-certified, robotically trained bariatric surgeon Dr. Joseph Eid, the staff at Cumberland Bariatric Institute are dedicated to helping you reach and maintain your weight loss goals.
Joseph Eid, MD, FACS, DABOM Board-certified Surgeon
We are proud to be accredited by the Metabolic and Bariatric Surgery Accreditation and Quality Improvement Program (MBSAQIP) – recognizing our commitment to providing excellence in care and superior outcomes for your weight loss surgery.
