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HealthyLiving

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Week of June 11, 2012

Summer!

Tips on protecting yourself from the sun Summer: The long-awaited family-vacation season filled with flip flops and fun in the sun can also be harmful to our health. To many of us, summer means a time of relaxation … but it’s hard to relax if you are dealing with a blistering sunburn, cataracts, or skin cancer. Sun protection is an important part of summer. The sun is fun until there is a flip-flop in our health. Here’s a seasonal reminder of the preparation and preventative steps to help you protect against harmful UVA /UVB rays and ensure a more sun-filled and safe experience for you and your family this summer. Bring on the bathing suits!

Know the risks… Before we can prepare ourselves for the sun, we have to know what we are up against. According to the Skin Cancer Foundation, if you experience five or more sunburns each summer, your risk for post-damage skin cancer and other dermatological diseases is doubled. Following these steps will likely reduce your risks of skin cancer and other diseases brought on by the sun’s harmful rays. If you do experience complications from the sun, you should apply soothing aloe and see a doctor for any changes in skin texture or coloration.

Be prepared from the inside out… Water, anti-oxidants, and Vitamin D are three essential elements for skin health and protection. Water makes up 60 percent of our body. Keeping ourselves and our families hydrated, especially in the heat of the summer, is vital. It not only helps to keep you going, it moistens your skin. If you’re not a fan of water, fruits and vegetables can also be a great source of H20. These low-calorie snacks can also be a good source of anti-oxidants that also help to protect skin from the oxidizing effects of the sun. Prefer fortified, nutrient-supplemented, foods like milk, fish, and eggs more? That’s okay too! The Vitamin D in these foods helps bone health and strength. Although the sun’s UV rays are the best source of Vitamin D, too much can be damaging. If the UV weather index report, found in your local newspaper, is listed at a three or above, the amount of sun exposure becomes unhealthy. Plan time to check the time… It is important to plan your summer fun around the sun. Some sunlight is good for our bodies because of the Vitamin D supplement. The time of day determines the amount of direct-ray exposure and the length of time you should allow yourself to be out in the sun. “Things like water, sand, and glass can intensify the sun’s rays,” says Dr. Michael Dashnaw. Think that day at the beach and that one-sided sunburn you got on the car ride home. These factors reflect the sun’s rays, putting you at greater risk of sunburn. These factors and the overall strain of the summer heat are all the more reason to take a

See SUN, pg. 2

Healthier Living Workshops help "put life back in your life" If you have a chronic health problem you may feel you don’t have the energy you used to have. You may also feel angry and frustrated at having an illness that doesn’t go away. There is a way to put life back in your life. Healthier Living Workshops help people to manage day to day activities and learn to look at their life and illness in a different way. Chronic illnesses usually begin slowly, proceed slowly, and have multiple causes that can vary over time. Many people don’t just deal with the treatment of the actual illness, but with fatigue, a change in diet and decreased activity. Daily chores, work and social activities can be a challenge for some. Chronic conditions don’t have a cure, but must be

managed for a lifetime. There is so much to manage that some people feel out of control. The feeling of losing control can lead to more frustration, depression, anger and fatigue. Those with chronic conditions must balance taking care of their health problems with daily activities. Home, work and social roles often don’t change, yet the person’s ability to perform these roles does. At times, the loss of ability happens so slowly that family, co-workers and friends don’t know that the person with the chronic condition is struggling. If you have a chronic condition, none of this is news to you. You may want to know that you can live a healthier, more enjoyable life if you learn to manage the

many aspects of a chronic condition. Some ways you can take control and be a better manager of your health care: n Learn new methods to cope with stress such as muscle relaxation, distraction techniques, guided imagery or meditation to improve your emotional balance. n Start a low-impact, gradual exercise program to increase energy levels and strength. n Use assertive language that is direct, to-the-point, but still calm and polite. n Learn more about your medications and monitor your symptoms. n Be prepared with a short list of concerns to discuss with your doctor. n Don’t be afraid to ask questions.

Need help to improve your skills in managing your chronic condition? Vermont offers free workshops on Healthier Living with Chronic Conditions at several locations. You will learn from trained volunteer leaders, with health conditions of their own, about how to manage symptoms and take control of your health. You’ll get the support you need, find practical ways to deal with pain and fatigue, discover better nutrition and exercise choices, understand new treatments, and learn better ways to talk with your doctor and family about your health. After taking the class many say their mindset about their health changes.

See LIFE, pg. 7

Getting exercise is part of a healthy lifestyle

The spring and summer often marks the beginning of the most active time of year for most people. This may include walking outside more frequently, gardening or beginning outside projects. However, not everyone takes advantage of this time of year and we at Donna P. Johnson Physical Therapy, P.C. would like to provide some helpful tips for all to consider. Increasing your current level of activity, even just a little, can provide substantial benefits for your overall health. It does not necessarily involve jogging or joining an exercise class. Although these are great forms of exercise, the American College of Sports Medicine and the American Heart Association recommend any form of activity that is considered moderate (6 out of 10 scale of self-per-

ceived intensity) that is performed up to five days per week is beneficial. Even this can be modified to as little as 10-minute bouts of increased activity for a starting point. Simply walking in the back yard, pushing a lawn mower, weeding a garden or marching in place in your house all can be good methods of increasing your daily level of activity. It is proven that more intense and longer duration activity is more beneficial, and so you should be encouraged to try to do more when you feel ready. But the primary goal at first is to start doing something: Doing more than what you currently do daily. Eating healthier is important. Losing weight, lowering your cholesterol and having more energy from healthy foods

will make you feel better. Making some simple changes in your current diet, although may not be appreciated immediately, are proven to benefit your body. Review the ‘Food Pyramid’ and ask yourself if you are close to following this basic healthy eating model. If pain in your body is what limits you from trying to be more active then seek help from your physical therapist or primary care doctor. Often, most pains are related to minor amounts of stiffness or weaknesses in our muscles and joints. Specific exercises recommended by your physical therapist can reduce these complaints, and then allow you to start a more general exercise or increased activity routine. Most importantly: This is about you becoming healthier and living better. You

need to make the commitment to yourself so that you feel better, are healthier for yourself, your family and your friends. Please do not hesitate to ask us directly if you are interested in learning more about living a healthier lifestyle or if you are concerned about becoming more active without a professional consultation first. Composed for you by: Ryan Mahar, PT, DPT. Donna P. Johnson Physical Therapy, P.C. References: Physical Activity & Public Health Guidelines page. Found at WWW.acsm. org. 2. My Pyramid page. Found at http://m yp yramid.gov/downloads/ MiniPoster.pdf.


2 • Manchester Newspapers’ Healthy Living – Week of June 11, 2012

Indian River features homey atmosphere Indian River Rehab & Nursing Center is a short-term, subacute rehabilitation center featuring physical, occupational and speech therapy as well as a long-term skilled nursing facility. The facility offers 24-hour skilled nursing care and provides specialized treatment for IV antibiotic therapy and wound care including wound VAC management. Hands-on individualized treatment in a homelike, supportive atmosphere is provided at the recently renovated facility, located at 17 Madison St. in Granville. “Our staff is very caring, considerate and passionate about the care we provide, said administrator Renee Groesbeck. “We provide personalized, motivating short-term rehab treatments to residents with the ultimate goal of safely returning the residents back to their own homes.” Indian River has a specialized, hands-on, short-term rehab department, which in 2009 went under expansive renovations to increase the department to meet the community’s growing needs. The dedicated rehab unit offers 40 beds devoted to shortterm rehabilitation services for those in need after surgery or illness. Physicians overseeing Indian River’s medical care are the medical director, Dr. Jennifer Hayes, Dr. Nawed Siddiqui, Dr. Sean Kimball, physician’s assistant Madeline Doane and, new to the Indian River team, is nurse practitioner, Susan Sperry. Susan comes to us with many years experi-

ence specializing in wound care and will be a great addition to the staff. All our staff prides itself on providing a home-like, supportive atmosphere with the development of good relationships with residents and families, Groesbeck added. Indian River is continuously researching all current and future opportunities and advancements to meet the growing needs of the community. Additional services provided at Indian River Rehab are physician services, transportation to doctor visits and dialysis treatments at Glens Falls Hospital and the Rubin Center in Saratoga, dietary expertise, social services, daily activities, beauty/barber shop, housekeeping, laundry and grounds maintenance. Indian River has enhanced the short-term rehab unit’s dining experience by providing a restaurantstyle buffet to give residents additional choices and more temperaturecontrolled food for the highest quality. In addition, Indian River is currently undergoing further renovations to the main dining area which will also include a restaurant-style buffet, flat screen TVs and updated bathrooms giving residents and family members a more contemporary feel. To inquire about Indian River’s full array of services or request a personal tour to view the newly renovated facility, call 518-642-2710 or visit the website at www.IndianRiverRehab. com to take an online virtual tour.

Sun Continued from front page break often during the day. “I see a lot of first and second degree burns in the summer,” says Dashnaw. “It is important to be aware that the sun can be harmful all of the time, but between the hours of 11 and 4 p.m. the sun is at its highest. It is recommended that you do your best to plan your sun time around this time period. Be shady… A general rule of thumb: If your shadow is shorter than you are, seek shade. This is a good clue that the sun is high enough in the sky to create direct rays. Whether you make shade with an umbrella or find shade under a tree, you’ve got to find it somewhere. We spend a majority of the summer outside in the sun. While the warmth and the occasional sun tan may be enjoyable, direct sunlight can be detrimental. Sitting in the shade allows you to enjoy the summer sun without the harmful direct rays. Shade also helps to prevent over-exposure. Shade will also help you stay cool. Not all summer activities can be done in the shade, so go have fun, play a game of volleyball, then grab a glass of lemonade to relax in the shade with. Protect yourself before you wreck yourself… Before you go outside, give yourself a good base of sunscreen that is at least SPF 15 or higher and put some ChapStik in your pocket. The Skin Cancer Foundation says, “Apply 1 oz. – about a shot glass full.” Since many summer activities revolve around water, water-resistant sunblocks are best. If you and the kids are in and out of the pool, the sunscreen’s protection decreases. It is recommended that you avoid any tanning oils or baby oil because like the above factors, they intensify the sun’s damaging effects.

“Depending on how fair or dark your skin is, how long you are out in the sun, and if you are in and out of the water or just relaxing will help to determine how often you should re-apply sunblock,” says Heather, Banana Boat representative. “You should apply sunblock ever half-hour to an hour and use the whole bottle by the end of the day.” Wear your cool on your sleeve… Hats and protective garments are the way to go. If you’re planning on being outside in the sun for an extended period of time, bring along some light-weight clothing and support your favorite team with a cap. Dresses, long-sleeve shirts, skirts, and pants can help to reduce your skin’s exposure to the sun. Though many of these items may be permeable, the Sun Protection and Products Guide says, darker-colored garments made from materials like polyester and nylon are the best because they are synthetic and tightly woven. If you think that you may get too warm wearing much more than a bathing suit in the hot sun, then bring along an extra blanket to cover up with. When you’re not dipping in the pool or constructing masterpieces in the sand, you can try reading a book under the comfort of an umbrella and a blanket. A blanket (think flat bed sheet) can be a light-weight solution to protection. Brimmed hats and sunglasses are also essential accessories for the summer. Skin is not the only thing that needs protecting. According to Dr. Linda Butler of Associates in Eye Care in Upstate New York, the sun can damage our eyes just as much as our skin. The sun can cause cataracts, yellowing, damage to the retinas, and melanoma of the eyes. “We are only born with two eyes,” Butler says. “It is important that we take simple steps to protect them.”

Sources:

Dr. Charles E. Crutchfield III, M.D. (Eagan, MN) charles@CrutchfieldDermatology.com Office: 651-209-3600 Dr. Michael Dashnaw, RPA-C Mettowee Valley Family Health Center (West Pawlet, V.T.) Office: 802-645-0580 Fax: 802-645-0587 Dr. Linda Butler, Optometrist Associates in Vision Care (Glens Falls, N.Y.) Office: 792-0518 ext. 1

“Your friends and neighbors in health care.”

Michael P. Finnegan PT, ATC 218 B R. 4A West Castleton, VT 05735

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Banana Boat, bananaboat.com (Heather) 1-800-SAFE-SUN 1-800-723-3786 Sun Pharmaceuticals, LLC 1-302-678-6000 The Skin Cancer Foundation http://www.skincancer.org/ The Sun Protection and Products Guide http://www.sun-protection-and-products-guide.com/

Call us today at 800-354-4232 to have your business included in our next Healthy Living Edition

METTOWEE VALLEY

SPEECH THERAPY SERVICES, PLLC 88 Mettowee Street Granville, NY 12832 Claudia Ellis, MA, CCC-SLP

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Manchester Newspapers’ Healthy Living – Week of June 11, 2012 • 3

METTOWEE V ALLEY

FAMILY HEALTH CENTER Community Health Centers of the Rutland Region

278 Vermont Route 149 • West Pawlet, Vermont 05775

802.645.0580

www.chcrr.org

Mettowee Valley Family Health Center participates in most Vermont and New York health insurance plans. Sliding Fee Scales are available for our patients who do not have medical insurance. Call to find out if you qualify.

Use our secure Patient Portal to request an appointment, request a prescription refill, or pay your bill online. Call us if you need assistance setting up your Patient Portal account.

The medical team at Mettowee Valley Family Health Center can provide expert health care for your entire family, all in one place. Since our physicians, physician assistants and nurse practitioners are experienced in family medicine, we can care for everyone in your family. Call today to make an appointment.

Accepting most Vermont & New York Insurances

Office Hours and Appointments: Office visits are available by appointment, between the hours of: 7 a.m. and 8 p.m. Monday through Thursday, 8 a.m. to 7 p.m. Fridays. Weekend Appointments are available for urgent care at our sister office in Castleton. Please call 802-468-5641 for an appointment if you need to be seen on a weekend. Our office support staff will be happy to help you make an appointment. Laboratory hours are available from 7 a.m. to 11 a.m. Monday through Friday.

Back row: Brian Kilpatrick, MD • Jacki Becker, FNP, Michael Dashnaw, DHSc, MPAS, PA-C • Carl Beckler, MD Front row: Jean Morgan, NP


4 • Manchester Newspapers’ Healthy Living – Week of June 11, 2012

Orthopaedic Care THE PRACTICE OF

SPINE SERVICES Spine services at Vermont Orthopaedic Clinic encompass everything from common low back pain to complex spinal conditions. VOC’s Dr. Matthew Zmurko and his team, in association with Rutland Regional Medical Center, are committed to developing an effective and personalized approach to your diagnosis, care and recovery. How you deal with back-related problems can be one of the most important decisions you’ll ever make. Dr. Zmurko and his staff are ready to help you get back on track where you belong. Visit the Patient Education Library on the VOC site for information on many orthopaedic conditions.

VOC’s Spine Services Team Matthew Zmurko, MD, Patty Popovitch, RN (L), Christa Fratino, PA-C

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Manchester Newspapers’ Healthy Living – Week of June 11, 2012 • 5


6 • Manchester Newspapers’ Healthy Living – Week of June 11, 2012

What will physical therapy do for YOU?

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802.468.5641

275 Route 30 North Bomoseen, Vermont 05732


Manchester Newspapers’ Healthy Living – Week of June 11, 2012 • 7

Glens Falls Family Health Centers offering patients online access to health records Glens Falls Hospital has launched an electronic medical record (EMR) system at its Family Health Centers in Cambridge, Granville, Greenwich, Hoosick Falls, Salem and Whitehall, as well as at locations in Warren, Washington and Saratoga counties. Instead of paper charts, patient records are now securely stored in a computer system, accessible as needed

by doctors throughout the Glens Falls Hospital health network. The new online portal, “GFH MyChart,” allows patients direct online access to portions of their medical record and a convenient new way to communicate with their health center. With GFH MyChart, patients can go online 24 hours a day to: n Review test results and instructions

from their doctor; n Review their medical history, medications, immunizations and allergies; n Request prescription renewals; n Schedule and review appointments; and n Communicate with their doctor. Once a GFH MyChart account is established, patients can access GFH MyChart online at www.glensfallshospi-

tal.org. You can also find a doctor and get more information about GFH MyChart and the Glens Falls Hospital family health centers at the same web address. The electronic medical records upgrade in the health centers is supported through generous contributions from the Mary McClellan Foundation and the Hannaford Charitable Foundation.

Life

own abilities and are able to do more things they want to do. For more information on Healthier Living Workshops, call 802.772.2400 or email communityeducation@rrmc.org Friends, family and other support per-

sons may also attend these workshops, but must register. Visit us on the web at www.rrmc.org for additional program information. Healthier Living Workshops are partially funded by the Vermont Blueprint

for Health, http://hcr.vermont.gov/blueprint. This Health Talk was written by Peg Young, RN, Community Education Coordinator, Rutland Regional Medical Center.

Continued from front page They feel better, gain confidence in their

Agricultural Stewardship Association & Saratoga PLAN proudly present:

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8 • Manchester Newspapers’ Healthy Living – Week of June 11, 2012


2012 June healthy living