Health&Wellness April 2018

PLEASE TAKE ONE M

A

G

A

Z

I

N

E

Vol. 15 • Issue 7 • April 2018

WOMEN'S H E A LT H

RECOVERING FROM A

Heart Attack THE MANY FACTORS OF

Infertility

ROUTINE PAP SMEARS IMPORTANT IN DETECTING

Cancer

ALSO INSIDE What to do About Back Pain

Concussion Recovery

Jump for Bone Health

C Change Your Hearing Ch ha an ng g C Change Your Life Ch h

Change Your Hearing Change Your Life

Call us Call us today for a complimentary Call consultation! us t t

859.963.2958 www.kyhearing.com Lexington 259 Southland Dr Other convenient locations: Prestonsburg • 1428 N Lake Dr Pikeville • 5425 N Mayo Trail, Ste 201 Dr. Robert Manning, Au.D. Doctor of Audiology

Jake Manning, HIS Hearing Instrument Specialist

Dr. Rober t Manning, Au.D. Doctor Audiology Dr. Rober t of Manning, Au.D. Doctor of Audiology

an AGX5, 7, or 9 two-device hearing system. $500 O $500 OFF $500 O

Caring for families for over 190 years

Grief Support Group Gathering 6:15 pm | Third Tuesday of every month March – October Milward Man O’ War | 1509 Trent Boulevard Without cost or obligation.

R.S.V.P.’s appreciated, but not required by calling (859) 272-3414.

Southland 391 Southland Drive 859.276.1415

Man O’ War 1509 Trent Boulevard 859.272.3414

www.milwardfuneral.com | (859) 272-3414

Even Superheroes Need to Get Their Vision Checked Schedule an appointment for: Complete Eye Exam Dry Eye Clinic Low Vision Visual Rehabilitation/ Therapy: • eye alignment, • athletic performance, • reading difficulties, • balance, and • school performance, • headaches

Kentucky’s Leading Hair Replacement Facility • Genetic Hair Loss • Chemotherapy • Alopecia • Cosmetic Hair Replacement

859.263.9811

Dr. Graebe

Dr. Callihan

Hair Institute offers several surgical and non-surgical hair restoration options, including Virtual Reality®, full and partial prostheses, hand-knotted wigs, and human hair extensions.

- Laser Light Hair Therapy - Surgical Hair Restoration Options

- Full Cranial Vacuum Prostheses - Enhancements and Integrations

Family Eyecare Associates

Call Today!

1795 Alysheba Way Suite 7101 Lexington, Kentucky 40509

105 Crossfield Drive, Versailles KY 40383

(859) 879-3665 www.myfamilyvision.com

HAIR REPLACEMENT • HAIR RESTORATION • HAIR EXTENSIONS Professional • Confidential • Meticulous AMERICAN HAIR LOSS COUNCIL

www.hairinstitutelexington.com

®

is it a good idea to use a local referral Q Why agency to help find a senior living community?

A

It’s a FREE service

I will narrow down the communities that fit your specific needs and you can choose from two or three versus twenty

I have firsthand knowledge of all senior living communities in Lexington and surrounding areas

I can schedule tours and am available to join if you choose

I can save you a lot of time and frustration

Senior Living COMMUNITIES:

• Independent Living • Assisted Living • Personal Care • Memory Care • Respite

CALL ME FOR A

FREE consultation (859) 351-5890 www.silverlexington.com

It is my mission to help guide your family through what may be a very difficult time because I am a local company that knows the process and senior living communities well.

Susan Neville, Owner & Senior Living Consultant, Silver Lexington

Local Senior Living Placement Service *No Medicaid or Subsidized Housing

3

FREE PT SESSIONS

REVERSEDIABETES Take back control of YOUR life!

Reverse Diabetes, DRUG FREE!

+ $0 SIGN-UP FEE

HIT YOUR GOALS WITH US.

WITH MEMBERSHIP PURCHASE *Mention this ad for offer.

“We offer proven, individualized care to reverse Diabetes and Neuropathy.”

CALL TODAY: 859.537.8032 www.bigbluestrength.com

– Dr. Mark Miller

Chiropractic Pain and Injury Center

Pain relief now! Health for a lifetime.

Chiropractic Care, Nutritional Counseling, Corrective Exercise and Spinal Posture Screenings

EE FNR SULTATION

CO

e)

($397 Valu

iabetes • Reverse D ss Lo t gh ei W •

Diabetes & Cholesterol.

“It is a miracle that I am off Insulin! I suffered for years and after just months with Dr. Miller I am healthier, off meds and feel great. Dr. Miller’s care is the best!” – Dan, Patient

AS SEEN ON ABC, NBC AND CBS NEWS

Dr. Rob Kennedy B.S., D.C.

859-275-1962 340 Legion Rd., Suite #2 Lexington, KY 40504

www.cpiclexington.net

Integrated Care | Nutrition | Chiropractic Dr. Mark A. Miller, DC and Associates, PLLC

(859) 223-2233 www.TrueHealthSolutionsForYou.com You have the right to rescind within 72 hours any agreement to invest in services that are performed the same day in addition to advertised free services.

N

&

10 12

14 17

A

COLUMNS MASSAGE Massage Offers Specific Benefits for Women ORTHOPAEDICS Women's Health and Fitness

22 23

FAMILY VISION New Technology Instrumental in Recovering from Concussion

24

FAMILY DOC Pap Smear NATURE'S BEAUTY Lily: A Lovely Perennial

STAFF WRITERS Michelle Chalkey Angela S. Hoover Jean Jeffers

Dr. Tom Miller Harleena Singh Martha Evans Sparks

COLUMNISTS/GUESTS Brittany Fathergill

LEXINGTON HEALING ARTS ACADEMY

A

19

Mikki McCallum, PT, DPT, OCS, cert.MDT BLUEGRASS ORTHOPAEDICS

M

9

CONTENTS

G

APRIL 2018: WOMEN'S HEALTH

Z

I

April 2018

PERSONAL TRAINING Take a Breath: You Deserve It

Dr. Rick Graebe, FCOVD

FAMILY EYECARE ASSOCIATES AND VISION THERAPY

Robert Linton, DC, FACO, CICE, CCIC LINTON CHIROPRACTIC

Lauren Weaver, RYT 200

FUNERAL Support Groups

LEXINGTON HEALING ARTS ACADEMY

Shelby Riggs, APRN

FAMILY PRACTICE ASSOCIATES OF LEXINGTON, P.S.C.

CHIROPRACTIC Down in Your Back?

26

SENIOR LIVING Life Enrichment Is Loads of Fun

YOGA Pelvic Floor Health with Mula Bandha

28

INTEGRATIVE MEDICINE Mindful Self-Compassion

Lucy Hendricks

LEXINGTON HEALING ARTS ACADEMY

Joey Tucker, Funeral Director MILWARD FUNERAL DIRECTORS

Bruce Maples, Sales & Community Outreach Coordinator LIBERTY RIDGE

John A. Patterson MD, MSPH, FAAFP

FEATURES

20

MIND BODY STUDIO

DEPARTMENTS

6

Recovering from a Heart Attack

8

Female Infertility Has Many Factors

27

Food Bites

11

Understanding Depression in Women

29

In The News

13

Postmenopausal Women Should Jump for Bone Health

16

Body Image Makes a Difference in Mental Wellness

31

Talking to Your Daughter About Menstruation

ROCK POINT PUBLISHING Brian Lord / Publisher Kim Blackburn / Sales Representative Jennifer Lord / Customer Relations Specialist Barry Lord / Sales Representative Anastassia Zikkos / Sales Representative Kim Wade / Sales Representative Janet Roy / Graphic Designer

&

Events Calendar

!

W E N

E R AC E N I L N O D A R.net C A L eEllnN zine essmaga dw healthan -calendar.html /race

FROM THE

EDITOR

Tanya J. Tyler, Editor | Share your story: editor@healthandwellnessmagazine.net

Hello, Friends, Women have unique health journeys and concerns. Women deal with menstruation, pregnancy, childbirth, lactation, menopause and many other conditions men simply cannot related to. Women are speaking up and speaking out, declaring that since they are so exceptionally created, their health and wellness need exceptional focus and treatment. In this issue we look at and celebrate the many stages in women’s lives, without shying away from serious matters such as depression, infertility, body image and

heart health. And may we take this moment to urge all our sisters to take good/better care of themselves. So many women serve as caregivers to others, but as Dr. John Patterson stresses in his Integrative Medicine column, taking good care of yourself is the foundation for your care of everyone else.

Here’s to your health,

Tanya

WEBSITE & SOCIAL MEDIA PROVIDED BY

Purple Patch Innovations

Health&Wellness is a proud product of

ROCKPOINT Publishing

Health&Wellness Magazine can be found in 20 central Kentucky counties and is distributed to over 90% of medical facilities, including chiroprator’s, eye doctor’s and dentist’s offices. You can also pick up your FREE copy of Health&Wellness at most grocery and convenience stores as well as many restaurants throughout Central KY. For advertising rates and to find out how to get YOUR article published:

859-368-0778 e-mail brian@rockpointpublishing.com © Copyright HEALTH&WELLNESS Magazine 2018.

All rights reserved. Any reproduction of the material in this magazine in whole or in part without written prior consent is prohibited. Articles and other material in this magazine are not necessarily the views of Health&Wellness Magazine. Health&Wellness Magazine reserves the right to publish and edit, or not publish any material that is sent.

Health&Wellness Magazine will not knowingly publish any advertisement which is illegal or misleading to its readers. The information in Health&Wellness should not be considered as a substitute for medical examination, diagnosis or treatment.

5

6

&

April 2018 | Read this issue and more at www.healthandwellnessmagazine.net |

  HandWmagazine

RECOVERING FROM A

Heart Attack

LIFESTYLE CHANGES, CARDIAC REHAB CONTRIBUTE TO PREVENTING A RECURRENCE

By Jean Jeffers, Staff Writer

For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | April 2018

What happens now?

That is a question you could ask after surviving a heart attack.

How do you take care of yourself afterwards so that there is no repeat?

According to Family Doctor (www.familydoctor.org), a heart attack happens when part of the heart muscle is damaged or dies because it does not receive enough oxygen. The blood in the coronary arteries carries oxygen to the heart muscle. Most heart attacks occur when a blockage slows down or stops the flow of blood through these arteries.

The most common symptom of a heart attack is pain in the chest, neck, arms, upper back and abdomen.

Sometimes women’s symptoms are different so women should pay particular attention to symptoms such as sweating, fatigue and dizziness.

If you think you are or someone with you is suffering a heart attack, the first thing to do is call 911.

Time is of the utmost importance in getting treatment and saving a life. Following the call, take a baby aspirin.

A heart attack can be treated when diagnosed early. Treatment includes procedures to allow blood to flow more easily in the coronary arteries. This is accomplished through bypass surgery, in which a bypass around the blocked artery is created by inserting a stent – a tiny balloon – into the artery to open it. These procedures may prevent a reoccurrence of a heart attack.

Other forms of treatment include

medications to help improve blood flow to the heart, prevent clotting and reduce the risk of having another heart attack.

After a heart attack, people generally have a mixture of feelings: fear, anxiety, depression, anger, loneliness. Many times, lifestyle changes are necessary to prevent more heart problems. Cardiac rehabilitation may be recommended following hospitalization for a heart attack. This rehab consists of a medically supervised program designed to help improve cardiovascular health. Cardiac rehab is meant to be a positive, constructive experience that helps you recover. It focuses on taking good care of yourself, managing risk factors, getting physically active and reducing stress.

It also helps you understand your heart condition and manage your medications. Cardiac rehab presents a team you can work with to help you take charge of the choices, lifestyle and habits that affect your heart. Other actions that will contribute to a hearthealthy lifestyle include stopping smoking, following a heart-healthy diet low in fat and cholesterol, controlling blood pressure and seeing your doctor regularly. Be prepared to take an active role in your rehab.

&

Be prepared to take an active role in your rehab.

MassageEnvy.com M-F 8a–10p | S 8a–6p | Su10a–6p

Sources: • American Heart Association (www.heart.org) • Family Doctor (www.familydoctor.org)

HAMBURG

2200 War Admiral Way Behind Sportsman’s Warehouse (859) 258-2200

NICHOLASVILLE RD 116 Marketplace Dr. Ste. A In front of Walmart (859) 899-2300

CHEVY CHASE

630 Euclid Ave. Ste. 105 Next to Euclid Kroger (859) 281-1218

7

8

&

April 2018 | Read this issue and more at www.healthandwellnessmagazine.net |

ď‚š ď‚™ HandWmagazine

FEMALE INFERTILITY HAS MANY FACTORS TREATMENT AND LIFESTYLE CHANGES HELP WOMEN CONCEIVE

Dealing with infertility can be physically and emotionally exhausting.

By Harleena Singh, Staff Writer

Infertility means being unable to Being overweight or significantly References About the Author get pregnant after underweight may affect normal • American Pregnancy Association Harleena Singh is a freelance writer at least one year of trying (or six ovulation also. Getting to a healthy (http://americanpregnancy.org) and blogger who has a keen interest months if the woman is over age body mass index may increase • Mayo Clinic (www.mayoclinic.org) in health and wellness. She can be 35). Infertility results from female the frequency of ovulation and • Medline Plus approached through her blog (www. factors about one-third of the time likelihood of pregnancy. (https://medlineplus.gov) aha-now.com) and Web site, www. and male factors about one-third Fertility tests may include • Natural Fertility Info harleenasingh.com. Connect with her of the time. If a woman keeps ovulation testing, imaging tests, (http://natural-fertility-info.com) on Twitter, Facebook and Google+. having miscarriages, this is also hysterosalpingography (a procedure • WebMD (www.webmd.com) called infertility. Female infertility where X-rays are taken of a woman’s contributes to nearly 50 percent of reproductive tract after a dye is all infertility cases. injected), ovarian reserve testing A menstrual cycle that is too and other hormone testing. Rarely, long (35 days or more), too short “Call Today About Our Winter Move-In Specials!â€? the tests may also include genetic (fewer than 21 days), irregular or testing.

â&#x20AC;&#x201C; Bruce A. Maples absent can mean a woman is not Although some women need ovulating. Ovulation, the release of just one or two therapies to restore eggs from the ovaries, is the critical factor in fertility. The most common fertility, some require several different types of treatment. causes of female infertility include damage to the Fallopian tubes or the These include taking hormones to address a hormonal imbalance, uterus, problems with ovulation or endometriosis or a short menstrual problems with the cervix. Physical cycle; taking medications to problems, hormone problems and stimulate ovulation; using lifestyle or environmental factors supplements to enhance fertility; can also affect fertility. Most cases taking antibiotics to remove an of infertility in women result from :( infection; or having surgery to problems with producing eggs. In 2))(5 premature ovarian failure, the ovaries remove a blockage or scar tissues from the Fallopian tubes, uterus or :( stop functioning before natural pelvic area. If youâ&#x20AC;&#x2122;ve been diagnosed 2))(5 :( menopause. In polycystic ovary :( syndrome (PCOS), the ovaries may with tubal or pelvic disease, :( 2))(5 Ć&#x201D; $VVLVWHG /LYLQJ $SDUWPHQWV :( )(5 not release 2))(5 one option is to have surgery to an egg regularly or may Ć&#x201D; 0HPRU\ &DUH $SDUWPHQWV 2))(5 not release a healthy egg. Sometimes reconstruct the reproductive organs. Ć&#x201D; ,QGHSHQGHQW /LYLQJ *DUGHQ +RPHV $ 121 352),7 )$,7+ %$6(' &20081,7< Ć&#x201D; $VVLVWHG /LYLQJ $SDUWPHQWV :( To reduce the possibility of the cause of infertility is never found. :( 2))(5 Ć&#x201D; 0HPRU\ &DUH $SDUWPHQWV $ 1 Ć&#x201D; $VVLVWHG /LYLQJ $SDUWPHQWV A NON-PROFIT infertility, women can take steps $ 12 Ć&#x201D; $VVLVWHG /LYLQJ $SDUWPHQWV Age can contribute to infertility.

2))(5 $ 121 352),7 )$,7+ %$6(' &20081,7< G /LYLQJ $SDUWPHQWV Ć&#x201D; ,QGHSHQGHQW /LYLQJ *DUGHQ +RPHV Ć&#x201D; 0HPRU\ &DUH $SDUWPHQWV to prevent sexually transmitted FAITH-BASED Ć&#x201D; 0HPRU\ &DUH $SDUWPHQWV As a woman ages, her fertility $ 121 352),7 )$,7+ %$6(' &20081,7< Ć&#x201D; $VVLVWHG /LYLQJ $SDUWPHQWV \ &DUH $SDUWPHQWV diseases, avoid illicit drugs and Ć&#x201D; ,QGHSHQGHQW /LYLQJ *DUGHQ +RPHV Ć&#x201D; ,QGHSHQGHQW /LYLQJ *DUGHQ +RPHV naturally tends to decrease. In the COMMUNITY $ 121 352),7 )$,7+ %$6(' &20081,7< Ć&#x201D; $VVLVWHG /LYLQJ $SDUWPHQWV Ć&#x201D; 0HPRU\ &DUH $SDUWPHQWV ,00 heavy orĆ&#x201D; 0HPRU\ &DUH $SDUWPHQWV frequent alcohol use, adopt mid-30s, the rate of follicle loss QGHQW /LYLQJ *DUGHQ +RPHV /2&$7(' ,1 /(;,1*721 1($5 +$0%85* 3/$&( Ć&#x201D; ,QGHSHQGHQW /LYLQJ *DUGHQ +RPHV good personal hygiene and health LQ 0HPRU\ &DUH speeds up, resulting in fewer and Ć&#x201D; $VVLVWHG /LYLQJ $SDUWPHQWV Ć&#x201D; ,QGHSHQGHQW /LYLQJ *DUGHQ +RPHV /LEHUW\ 5LGJH /DQH /H[LQJWRQ .< ,00(',$7( 23(1,1*6 practices and have annual checkups poorer-quality eggs. This makes Ć&#x201D; 0HPRU\ &DUH $SDUWPHQWV with their gynecologist.

LQ 0HPRU\ &DUH DQG $VVLVWHG /LYLQJ conception more difficult and /2&$7(' ,1 /(;,1*721 1($5 +$0%85* 3/$&( Ć&#x201D; ,QGHSHQGHQW /LYLQJ *DUGHQ +RPHV Dealing with infertility can increases the risk of miscarriage.

ZZZ OLEHUW\ULGJH FRP /2&$7(' ,1 /(;,1*721 1($5 +$0%85* 3/$&( /LEHUW\ 5LGJH /DQH /H[LQJWRQ .< /2&$7(' ,1 /(;,1*721 1($5 +$0%85* 3/$&( be physically and emotionally Besides damaging the cervix and /LEHUW\ 5LGJH /DQH /H[LQJWRQ .<

/2&$7(' ,1 /(;,1*721 1($5 +$0%85* 3/$&( exhausting.

To cope with the ups /LEHUW\ 5LGJH /DQH /H[LQJWRQ .< Fallopian tubes, smoking increases 1 /(;,1*721 1($5 +$0%85* 3/$&( ZZZ OLEHUW\ULGJH FRP /LEHUW\ 5LGJH /DQH /H[LQJWRQ .< /2&$7(' ,1 /(;,1*721 1($5 +$0%85* 3/$&( and downs of infertility testing the risk of miscarriage and ectopic 5LGJH /DQH /H[LQJWRQ .< and treatment, ask your doctor /LEHUW\ 5LGJH /DQH /H[LQJWRQ .< pregnancy. It is also thought to to explain the process and steps. /2&$7(' ,1 /(;,1*721 1($5 +$0%85* 3/$&( age the ovaries and deplete the Understanding the process could eggs prematurely. Stop smoking /LEHUW\ 5LGJH /DQH /H[LQJWRQ .< help reduce your anxiety. before beginning fertility treatment.

,0 LQ 0HPRU\ &DU ,00(',$7( 23(1,1*6 LQ 0HPRU\ &DUH DQG $VVLVWHG /LYLQJ,00 ,00(',$7( 23(1,1*6 LQ 0HPRU\ &DUH ,00(',$7( 23(1,1*6

LQ 0HPRU\ &DUH DQG $VVLVWHG /LYLQJ LQ 0HPRU\ &DUH DQG $VVLVWHG /LYLQJ

LQ 0HPRU ZZZ OLEHUW\ULGJH FRP ZZZ OLEHUW\ULGJH FRP

April 2018

&

9

MASSAGE

–COLUMN PROVIDED BY–

Lexington Healing Arts Academy 859.252.5656 | www.lexingtonhealingarts.com 272 Southland Drive, Lexington, KY 40503

Massage Offers Specific Benefits for Women

By Brittany Fathergill, Lexington Healing Arts Academy Are you a woman who gets massages?

If so, what is your reason for calling and making that appointment? We all have different reasons as women for seeking massage therapy. Perhaps it is to relax. Maybe it is because you are a mom and you need some mommy time. Maybe you are an active woman and you get massage to aide in your recovery from the gym. Perhaps you are having a difficult monthly cycle and massage helps ease your discomfort. Or maybe you have other reasons! While massage is beneficial for both men and women, Women’s Health magazine shines some light on specific benefits of massage for a woman’s body.

Benefits of Massage for Women 1. During massage, your sympathetic nervous system (aka: rest and digest) is stimulated, which aides in digestion.

2. Massage can lower blood pressure by lowering your overall heart rate.

3. Massage can boost your immune system, stimulating your killer cells (white blood cells) to attack and fight off foreign pathogens.

4. Massage, even self-massage, can activate the adrenal glands to suppress the release of stress hormones such as cortisol.

5. Again, with the stimulation of the parasympathetic nervous system,

the brain secretes more happy hormones such as serotonin.

6. With the applied pressure of massage, there is a temporary blocking of pain signals to your brain, allowing for relief from aches and pain.

Calling All Beautiful Women Over 60!

Although the above-mentioned benefits of massage are vast as well as amazing for us women, massage offers additional benefits for women over the age of 60 years. Our bodies change as we progress through age.

Hormonally and physically, it can be challenging as we move through these changes. Massage can help along the way. Consulting your physician is always recommended.

Sixtyandme.com informs us massage is not one-size-fits-all.

There are many different modalities to choose from that serve different purposes. There are 11 organ systems in the body, so if you tell your therapist what you’re trying to accomplish through massage, she/he can guide you to the type of massage that is best for you. For example, lymphatic massage helps alleviate lymph edema, a common occurrence after a mastectomy or other surgeries or treatments.

There are also different modalities that can help increase flexibility and reduce stiffness. Thai massage is a modality that incorporates different stretches with each part of the body,

Visit us online to learn more!

as well as incorporating relaxing tissue manipulation. This can help improve musculoskeletal mobility and joint lubrication if arthritis is an issue you are working with.

What About the Outer Layer of My Body?

As we age, our skin naturally loses elasticity. With the addition of massage into your self-care routine, you receive the additional benefit of increased circulation of blood, oxygen and nutrients through your body.

This can improve the appearance of your overall skin tone as well as assist in restoring some of your body’s elasticity.

Can I Make My Skin Beautiful at Home?

The answer is yes! According to HelloGlow, adding aromatherapy to your oils or lotions can be the framework for happy synergy.

HelloGlow provides a recipe for making massage oils at home to aide in the aforementioned benefits of massage for your most protective layer, your skin.

Supplies needed: • 1 ounce of a carrier oil such as sweet almond oil, apricot kernel, sesame or grapeseed oil • 10-12 drops of essential oils. Select oils that will complement the goals of your massage. Research different oils and their benefits. Read all safety information before choosing and using your essential oils.

• Dark glass container The Web site suggests measuring out the carrier oil in a separate container, such as a measuring cup.

Then slowly add in the appropriate essential oils. Pour the massage oil into a dark bottle and shake well to

combine. They also recommend labeling your special creation so you can easily grab the right one. Don’t forget to shake well before each use.

Pour about 1 teaspoon into your hands and gently massage it into your skin where it is needed the most. This recipe can be doubled or tripled for a larger batch.

A Healthy Woman is a Happy Woman!

Whether you will be seeking massage from a licensed massage therapist or massaging yourself with your homemade massage oil, your body will be grateful in many ways!

Sources 1. Hello Glow https://helloglow.co/make-massageoil-6-essential-oil-blends-uses/ 2. Sixty and Me http://sixtyandme.com/massage-andthe-importance-of-touch-after-60/ 3. Women’s Health Magazine https://www.womenshealthmag. com/health/your-body-on-massage

About the Author Brittany Fathergill has been a licensed massage therapist (LMT) since 2006.

Brittany is part of the administrative team at Lexington Healing Arts Academy.

She has completed an associate’s degree in science and is almost done completing her bachelor’s degree in kinesiology and exercise science. Brittany is also a certified Health and Wellness Coach and soon to be certified Personal Trainer.

About Lexington Healing Arts Academy LHAA is a licensed, accredited school offering career education and services in Massage, Personal Training, and Yoga.

ORTHOPAEDICS

–COLUMN PROVIDED BY–

Locations in Georgetown and Lexington 859.263.5140 | Bluegrassortho.com

Women's Health and Fitness

by Mikki McCallum, PT, DPT, OCS, cert.MDT, Bluegrass Orthopaedics While many women strive for the finish line with nutrition and exercise, there is another competitor: good posture. As the fashion industry seeks to improve our appearance with sportswear, the battle exists between what looks good and what is truly reinforcing our hard efforts to sustain good posture.

Research shows we spend upwards of 5,000 repetitions of forward bending a day. Whether we are bending over to brush our teeth, tie our shoes or do the infamous leaning over a cellphone or laptop, our nervous system as well as the musculoskeletal system are responding to these daily stresses. Just as a pair of shoes shows wear after many miles, so does our posture. We women rely on sports bras to support our upper body through many types of workouts.

The question I raise is, “Are they really supportive?” With so many choices on the market, how does one know the right fit? With so many options, from razorback to front and back closures, women are left with too many choices.

Let’s start with muscle balance.

Anatomically speaking, there are two pectoralis muscles, pectoralis major and minor, that support the anterior chest wall. There are more muscle layers in the back to support the upper body.

The key muscles I see in the clinic that affect posture are the pec minor in the front and the middle and lower trapezius in the back. Not only does poor posture affect your workout, it increases your risk for injury. In an article published in the Journal of Shoulder and Elbow Surgery in 2015, titled “The impact of faulty posture on rotator cuff tears with and without symptoms,” a 65.8 percent prevalence was found in people with kyphoticlordotic posture.

When shopping for a sports bra, I recommend those with wide straps that cross over the top of the shoulder and the shoulder blade, also known as the scapula. This ensures even distribution of support throughout the upper back as opposed to thin straps that apply more pressure. I often encourage my patients to try on different brands and

CHIN TUCK EXERCISE – Try to sit up as straight as you can. While keeping your head level, try to retract your head (push it backwards). You will probably feel some discomfort in the back of your head or neck. Hold this position for 5 seconds, then relax back to the starting position. Repeat up to 15 times.

find the one that best fits them.

Figure 1 also demonstrates the weight of the head on the spine. The further forward your head is down, the heavier the load the spine must carry.

Unfortunately, the longer your head stays forward, the more your thoracic spine, or the upper back, follows. This in turn causes shortening of the pectoralis muscles and lengthening of the back muscles.

The first step in preventing and correcting this condition is regular exercise that incorporates muscle balance throughout the day, not just at the gym or in an exercise routine.

Because our bodies respond to stress over time, we need to counterbalance the negative stresses placed on our necks and backs with positive stresses.

Performing these exercises four to five times a day can help prevent an adverse reaction to a prolonged forward flexed posture.

In addition, the nervous system is put under a lot of tension with a forward head posture. The nervous system is a closed system. What happens at one end of the nerve affects the other end and vice versa. Here at Bluegrass Orthopaedics, we have partnered with the University of Kentucky physical therapy program in conducting a study to determine the effectiveness of postural muscle balance exercises with patients with diffuse wrist pain where there is no pathology in the wrist.

The goal is to attain more evidence to

support the idea that postural correction, along with appropriate muscle balance, keeps the musculoskeletal and nervous systems healthy.

As we celebrate women this month, I highly encourage a visit to your local sportswear store to find a new and improved sports bra that supports your posture while also engaging in a regular exercise program that promotes good muscle balance. If you are interested in a postural screening, please feel free to contact us at (859) 263-5140 to schedule your appointment.

About the Author My name is Mikki McCallum and I have been in physical therapy for 26 years.

I worked in outpatient orthopaedics in Pennsylvania for 15 years. I joined Bluegrass Orthopaedics in 2017 and I focus on upper quarter muscle and nerve imbalance with ambitions to research and publish interventions. Outside of work I enjoy running, boating and paddle boarding with my family.

About Bluegrass Orthopaedics At Bluegrass Orthopaedics, we want each patient to feel like they are the center focus. To do so, we combine our commitment of being the most affordable, high quality orthopaedic practice in the commonwealth. Ensuring our timehonored belief that at the core are our values, integrity, respect and compassion.

For questions or to make an appointment, please call 859-263-5140.

For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | April 2018

Understanding Depression in Women

About twice as many women as men experience depression.

SEVERAL FACTORS INCREASE A WOMAN’S RISK

By Dr. Tom Miller, Staff Writer Depression is a common but serious mood disorder. It reveals itself through symptoms such as hopelessness, pessimism, irritability, guilt, helplessness and decreased energy or fatigue lasting at least two weeks or longer. About twice as many women as men experience depression. Several factors may increase a woman’s risk of depression.

&

Some mood changes and depressed feelings occur with normal hormonal changes women experience, although these alone don’t cause depression. Other factors, such as personal life circumstances, can lead to a risk of depression.

Pubescence may increase some girls’ chances of developing depressive symptoms. Postpuberty depression rates are higher in females than in males. Because girls typically reach puberty before boys do, they’re more likely to develop depression at an earlier age than boys.

This depression gender gap lasts until after menopause. The exact interaction between

depression and premenstrual syndrome remains unclear. It’s possible cyclical changes in estrogen, progesterone and other hormones can disrupt the function of brain chemicals such as serotonin that control mood. Inherited traits, life experiences and other factors appear to play a role as well.

During pregnancy, hormonal changes occur that can affect mood. Many new mothers experience crying spells after giving birth or find themselves sad, angry and irritable. Postpartum depression is a serious medical condition requiring prompt treatment. It occurs in about 12 percent of women. If you recognize feelings of depression, talk to your family physician, internist, nurse practitioner, obstetrician or gynecologist about your symptoms. He or she can refer you to a mental health professional who specializes in diagnosing and treating depression.

Sources and Resources • Mayo Clinic (www.mayoclinic.org)

YOU ’ R E M O R E THA N YO UR AGE .

WE’RE MORE THAN SENIOR LIVING COMMUNITY.

A

690 Mason Headley Road Lexington, KY 40504

859-278-9080

When you look at the faces of our residents, you’ll see laugh lines from a happy life, eyes that have seen it all, and smiles filled with hope for the future.

We see you – and we’re here to make your life exceptional.

• Five Star Dining Experience • Lifestyle360 Activities Program • Concierge Services WE’RE MORE THAN A SENIOR LIVING COMMUNITY. WE’RE A FAMILY.

Call us to stop by for a tour.

www.LafayetteLexington.com I N D E P E N D E N T L I V I N G • S H O R T-T E R M R E H A B S K I L L E D N U R S I N G & R E H A B I L I TAT I O N © 2017 Five Star Senior Living

Pet Friendly

11

FAMILY VISION

–COLUMN PROVIDED BY–

Family Eyecare Associates 105 Crossfield Drive, Versailles, KY 40383 859.879.3665 | www.myfamilyvision.com www.kentuckyvisiontherapy.com

New Technology Instrumental in Recovering from Concussion

by Dr. Rick Graebe, Family Eyecare Associates and Vision Therapy Professional sports teams, as well as high school and college teams, are increasing their awareness and protocols for assessing acquired brain injury, also known as concussions.

Teams want to be sure their athletes are 100 percent ready to return to the field after suffering a concussion.

One crucial thing a concussion does is affect your ability to point your eyes, so a prime way to evaluate the severity of a hit is through eye tracking. Eye tracking measures the eyes’ ability to work together.

It is essential for learning and can adversely affect reading performance.

It is estimated up to 90 percent of people who have an acquired brain injury will have damage to the ambient visual system or magnocellular pathway, one of two visual pathways from the eye to brain. The ambient system controls pointing, tracking, balance and orientation. The other pathway is the focal vision system (what you are focusing on; also called the parvocellular pathway). The ambient visual system tells the athlete what is out in the field, and the brain decides what it wants the focal vision system to pay attention to.

Acquired brain injuries adversely affect functionality of the ambient

system. Standard eye tests, such as using an eye chart, are not adequate for determining if an athlete has had a severe concussion. Family Eyecare Associates’ rehabilitation clinic is currently the only clinic in Kentucky using a state-of-the-art system developed by Right Eye, a health technology company (www. righteye.com). EyeQ not only gauges eye tracking and aids in recovery from concussion but it also detects conditions such as Parkinson’s disease, stroke and autism. A series of tests quickly measures and analyzes eye movements and provides real-time reports and recommendations to improve care and outcomes. Brain Health EyeQ consists of up to 10 individual tests and takes six minutes to complete. The Everyday Vision EyeQ tests identify vision problems and monitor improvement.

One of the most beneficial features of the EyeQ device is its available standards, gleaned from thousands of subjects of all ages that performed eye-tracking tests, and its ability to store data. If a soccer player has a baseline assessment taken before the season begins, when she hits a header or is “clocked,” the EyeQ system can compare her initial readings to the post-hit readings, making it much easier to discern if she has indeed had a concussion that will require her to

The Everyday Vision EyeQ tests identify vision problems and monitor improvement. sit out the rest of the game. It can also assess and monitor more accurately her recovery process and help her get the OK to return to play. If she comes back too early, she puts herself at risk for an even more severe injury.

Athletes can use EyeQ vision training exercises and games to improve their visual skills.

RightEye is using information from vision research and testing to create an understanding of how our eyes work together; how they are connected to the brain; and how eye-tracking training can aid in

recovery from cranial sports injuries and improve vision performance. For more information, call Family EyeCare Associates at (859) 879-3665 or tollfree at (855) 686-2020.

About the Author Dr. Graebe received both his B.S degree in Visual Science and Doctorate of Optometry from Indiana University. He is a Behavioral Optometrist and learning expert. He has been in private practice here in the Bluegrass area for the past 32 years.

April 2018

to prepare for higher impact rates. After this period, 10 minutes of low- to high-impact aerobic exercise with an increasing amount of high-impact aerobic exercise can conclude the sequence.

Postmenopausal Women Should

JUMP

Jumping Sequence This is integrated after six months of training or after achieving a certain level of training adaptation. After an introductory rope-skipping phase, more complicated jumps can be attempted.

for Bone Health OR YOU CAN RUN OR SKI, BUT YOU NEED TO TAKE CARE OF YOUR BONES

By Angela S. Hoover, Staff Writer During the first five to seven years after menopause, women can lose up to 20 percent of their bone density. This increases the risk for osteoporosis, falls, fractures and broken bones. But these risks can be prevented by taking care of your bones through middle age and beyond. This includes taking vitamin D, cutting back on caffeine, not smoking and exercising, especially doing high-impact exercises such as jumping, skipping, running and skiing.

“Higher-impact activities are likely to be most effective at preserving bone,” said Jon Tobias, professor of rheumatology at the University of Bristol. “It’s also the best way to build bone because the stress of landing with force encourages bones to add more mass.”

Jumping a few times is better for bones than running a few miles. “The constant, repeated stress of running desensitizes bone so that it doesn’t react as much,” said Larry Tucker, Ph.D., professor of exercise sciences at Brigham Young University. “Jumping with at least 30 seconds between jumps allows bone to become stressed without becoming desensitized.” Tucker and his

&

colleagues proved this in a study that showed groups that performed 10 to 20 jumps twice daily improved their bone density by .5 percent after four months. A group that did not jump actually lost about 1.3 percent of their bone density.

Jumping and other high-impact exercises are safe for those with knee pain and/or osteoarthritis (OA). Knee OA affects about 13 percent of women aged 60 years and older. “Progressively implemented high-impact and intensive exercises created enough stimuli and had favorable effects (on both) patellar cartilage quality and physical function in postmenopausal women with mild knee OA,” said researchers who published their findings in the journal Medicine and Science in Sports and Exercise in 2015.

Besides maintaining bone strength, the main goal of exercise is to increase muscle mass to improve muscle function for balance and strength.

This exercise program works well for women ages 48 to 60 years with low bone mass. It consists of four sessions per week, two lasting 60 to 70 minutes each and two home training sessions 25 minutes a week.

Warm Up/Endurance Sequence For the first three months or so, gradually increase walking and running to 20 minutes

Strength Training Sequence This is two sessions: one using resistance machines and the using other isometric exercises, elastic belts, dumbbells and weighted vests. Increase exercise intensity slowly. In the first three months, do two sets of 20 reps at 50 percent of the one-repetition maximum (1RM).

The 1RM is the maximum mass of a free weight or other resistance that can be moved by a muscle group through the full range of motion with good form one time only. After three months, do two sets of 15 reps at 60 percent of 1RM; after five months, do two sets of 15 reps at 65 percent of 1RM. After seven months, the intensity should be increased to 70 percent to 80 percent of 1RM. The second strength-training session consists of 12 to 15 different isometric exercises, predominantly dedicated to the trunk and legs. Additionally, three different belt exercises of 15 to 20 reps are applied to the upper trunk. After the first seven months, belt training is replaced by exercises using dumbbells and a weighted vest.

Flexibility Training Sequence This sequence is performed before and after the strength-training sessions and during rest periods. The stretching program consists of 10 exercises for all main muscle groups and two sets of passive stretching exercises lasting over 30 seconds.

Additional Home-Training Sessions Isometric, belt and stretching exercises should be performed at home twice weekly for 25 minutes. An additional rope-skipping program can be introduced 20 weeks after the start of the training program.

FREE Medicare health plan review. CALL TODAY!

DID YOU KNOW YOU CAN STILL CHANGE YOUR MEDICARE HEALTH PLAN? Call us to learn more about your options: 859.312.9646 Medicare Health Plans • Small Group • Individual Health KentuckyHealthSolutions.com • 859.312.9646 • 2333 Alexandria Drive, Lexington, KY

13

CHIROPRACTIC

–COLUMN PROVIDED BY–

107 Brandon Way, Mt Sterling, KY 40353 859.499.1009 | myspinecenter.info

Down in Your Back?

pain intensity both before and immediately after each therapeutic session.

Periodically, researchers also evaluated participants' disability, fear-avoidance beliefs, and erector spinae (muscles in your back) and abdominal muscle endurance (measured with Sorensen and Shirado tests). The participants

by Robert Linton, DC, FACO, CICE, CCIC who received spinal adjustments experienced a better immediate ease of pain If you have low treatment of the patient’s mechanical or analgesic effect; along with lower back pain, you’re spine pain prior to exercise.(5) disability and a trend toward lower not alone. It has What is mechanical spine pain? pain levels. The researchers concluded been estimated Mechanical spine pain is spinal pain that manual therapy, immediately that 80% of the population will experelated to the biomechanics of the followed by active exercise, tends to rience back pain at some time in their spine (the position of spinal joints, induce a more significant decrease in life.(1) Although Americans spend bil- the health of muscles, ligaments, and pain reduction in patients with chronic lions of dollars each year on identifyjoints), whereas non-mechanical lower back pain.(6) ing and treating back pain, it remains spine pain includes tumors, infecWhile exercise has long been a cruone of the leading causes of disability. tion, and acute spinal fractures. If you cial component of chiropractic care, (2, 3) Unfortunately, this trend of back understand this, you understand some this study provides further evidence pain is a growing problem.(4) things can complicate of the benefits and The largest group of back pain mechanical pain like success of combining If you suffer from patients that receive little help arthritis, obesity, exercise with chirothrough traditional medicine is the physical fitness, diet, practic adjustments back pain or it mechanical back pain patient. How and poor posture. To for relieving chronic do you know if mechanical back explain all of these pain. I do want to interferes with dysfunction is your problem? If you complications is point out that this answer yes to the following quesbeyond the goal of your lifestyle, try study does not stand tions, then it is probable your back this article. However, alone; many studies issue is related to a mechanical spinal I will explain that chiropractic and from premier mediproblem. there are a combinacal journals, not just • First, have you complained about tion of treatments chiropractic peer exercise. back pain to your physician only that have scientifireview literature supto be told your x-rays are normal cally been shown to improve spinal port the use of chiropractic in the treator there is “some” degeneration or pain and increase spinal mobility. ment and management of spinal pain. arthritis findings?

Multiple studies support the posiFor example, Low Back Pain published • Second, your spinal MRI was tive effects of chiropractic treatment in the Journal of the American Medical “normal” or were told it only followed by exercise versus placebo or Association in 2013(7) and Nonshowed disc bulging and you were 'sham/fake' treatment followed by the pharmacologic therapies for acute and told there is no sugery necessary. same exercise. I want to explain the chronic low back pain, evidence for • Finally, you were told to exercise, results of one of those studies. The an American Pain Society/American but it hurts to exercise or exercise study involved patients with chronic, College of Physicians Clinical Practice seems to make it worse. non-specific lower back pain. The first Guideline published in Annals of Traditionally, if you fell into group received spinal adjustments plus Internal Medicine in 2007.(8) The results this group of patients, your doctor active exercise therapy. The second from these studies support that chiroprobably would have prescribed group received a detuned ultrasound practic is an appropriate treatment for anti-inflammatories, pain medica'sham' treatment followed by active chronic low-back pain. tion, muscle relaxers, and sometimes exercise. Both groups underwent eight If you suffer from back pain or it physical therapy. However, there is treatment sessions over 4 to 8 weeks. interferes with your lifestyle, try chistrong research to support the use of The analgesic effect of spinal adjust- ropractic and exercise. Medical and chiropractic in the management and ments were measured by evaluating Chiropractic experts agree, it may be

WHAT CAN YOU DO ABOUT IT?

just the combination you need to get you moving the way you want to again.

References 1. Rubin Dl. Epidemiology and Risk Factors for Spine Pain. Neurol Clin.

2007; May;25(2):353-71.

2. In Project Briefs: Back Pain Patient Outcomes Assessment Team (BOAT). In MEDTEP Update, Vol. 1 Issue 1, Agency for Health Care Policy and Research, Rockville, MD. 3. From the Centers for Disease Control and Prevention. Prevalence of disabilities and associated health conditions among adults--United States, 1999.

JAMA. 2001;285(12):1571–1572.

4. The Rising Prevalence of Chronic Low Back Pain. Arch Intern Med. 2009 Feb 9; 169(3): 251–258.

5. Time to recognize the value of chiropractic care? Science and patient satisfaction surveys cite usefulness of spinal manipulation. Orthopedics Today 2003 Feb; 23(2):14-15.

6. Balthazard P, et al. Manual therapy followed by specific active exercises versus a placebo followed by specific active exercises on the improvement of functional disability in patients with chronic nonspecific low back pain: a randomized controlled trial. BMC Musculoskeletal Disorders 2012; 13: 162. doi:10.1186/1471-2474-13-162.

7. Goodman D, Burke A, Livingston E. Low Back Pain. JAMA. 2013; 309(16):1738.

8. Chou R, Hoyt Huffman LH. Nonpharmacologic therapies for acute and chronic low back pain: a review of the evidence for an American Pain Society/American College of Physicians Clinical Practice Guideline. Ann of Internal Med 2 Oct. 2007;147(7):492504.

About the Author Dr. Linton is recognized by the Kentucky Board of Chiropractic Examiners with a specialty in Chiropractic Orthopedics and Peer Review. Phone: 859-499-1009 Email: rlintondc@msn.com

LIVING INDEPENDENTLY IS EVEN BETTER WHEN YOU HAVE A LITTLE HELP. “I came to The Willows for therapy and was impressed by everything about the place. After my six week stay, I decided that The Willows was to be my permanent home. I have never regretted my decision.

I have made many new friends and think of everyone as my neighbor! I’m sure the Lord led me to The Willows.”

- Marie H., Personal Care Resident Living in a comfortable community with staff always on-hand to help you with the tasks of daily living can go a long way in reducing the amount of time you spend worrying. That’s why we’re here. At our Trilogy campuses, we offer housekeeping services, maintenance, chefprepared meals, a full calendar of engaging activities and so much more!

Please call to schedule a tour of one of our local campuses today!

The Willows at Hamburg 859-543-0337 • 2531 Old Rosebud Road • Lexington, KY The Willows at Citation 859-277-0320 • 1376 Silver Springs Drive • Lexington, KY Cedar Ridge Health Campus 859-234-2702 • 1217 US Highway 62E • Cynthiana, KY The Willows at Harrodsburg 859-734-2953 • 180 Lucky Man Way • Harrodsburg, KY The Willows at Fritz Farm 859-273-0088 • 2710 Man O’War Blvd. • Lexington, KY trilogyhs.com •

PERSONAL CARE AND SO MUCH MORE

16

&

April 2018 | Read this issue and more at www.healthandwellnessmagazine.net |

  HandWmagazine

Body Image Makes a Difference in Mental Wellness CELEBRATE YOUR PHYSIQUE AND LEARN TO LOVE YOU

By Michelle Chalkey Barichello, Staff Writer How do you feel when you look in the mirror? Do you feel confident and comfortable in your body or shameful and insecure? It’s easy to find flaws when you’re trying on new clothes or taking a serious look at your physique, but the way you perceive your body makes a huge difference in your mental health and the way you show up in the world. Height, shape, weight – all your physical features are under your own judgment, and your attitudes toward them make up your body image.

IMAGE Continued on Page 30

MEMORY LOSS REQUIRES SPECIALIZED CARE. FORTUNATELY, THAT’S OUR SPECIALTY.

ARE YOU IN NEED OF A MAMMOGRAM? Caring for someone experiencing memory loss can be difficult. That’s why we employ experts who really understand and have a passion for caring for those who live with Alzheimer’s or other forms of dementia.

To learn more, call today.

MEMORY CARE AND SO MUCH MORE

859-543-0337 2531 Old Rosebud Road Lexington, KY 40509 willowsathamburg.com •

WOULD YOU LIKE A TAKE-HOME COLON CANCER SCREENING KIT? HAVE YOU RECENTLY BEEN DIAGNOSED WITH CANCER? Give us a call today! We may be able to help you!

(859) 309-1700 www.kycancerlink.org Sponsored in part by:

AT

H AMBURG

ROCKPOINT Publishing

&

M

A

G

A

Z

I

N

E

&

April 2018

17

YOGA

–COLUMN PROVIDED BY–

Lexington Healing Arts Academy 859.252.5656 | www.lexingtonhealingarts.com 272 Southland Drive, Lexington, KY 40503

Visit us online to learn more!

Pelvic Floor Health with Mula Bandha

By Lauren Weaver, RYT 200 While it may be uncomfortable to confront the topic of pelvic floor health, it is an important subject of concern for women in particular. The pelvic floor is comprised of layers of musculature at the base of your pelvis that serve many functions, including organ support, bladder and bowel control, childbirth, sexual pleasure and intraabdominal pressure.

Daily life and large events such as childbirth can result in either weak muscles or overly engaged muscles.

Both of these can lead to a series of problems. Let’s look at how we can avoid pelvic floor issues by integrating mula bandha into our life.

The Bandhas The bandhas, defined as bonds or body locks, are specific engagements of interconnected musculature that are practiced in yoga for their own benefits as well as for the benefits they provide when integrated with other poses. Three bandhas are widely practiced. Jalandhara bandha involves the neck and upper spine; uddiyana bandha involves the diaphragm and lower abdomen; and mula bandha involves the muscles of the pelvic floor.

In the context of this article, mula bandha is the most important

bandha and has even been recommended as an alternative approach to Kegels, the exercise also intended to help strengthen pelvic floor muscles, though it often narrowly focuses on the muscles that control urination.

Pelvic Floor Breathing Exercise Try the following exercise for your pelvic floor muscles, alternating engagement with relaxation. You don’t even need to wear gym clothes for this one.

1. Sit upright in a comfortable position. You might be in a chair or on the ground with legs crossed, bent in front of you or tucked under your body.

2. Establish stability in the hips and let your spine lengthen through the crown of your head.

3. Slow your breath and find evenness in your inhalations and exhalations. Let your belly billow in and out with the breath.

4. Bring your awareness to the area at the base of your pelvis between the two sitz bones that are pressing down into your surface and the pubic symphysis, the bony knob at the front of your pelvis.

These three points form a triangle.

5. To engage the pelvic floor muscles with mula bandha,

draw the three points of the triangle closer together. The bony landmarks will not actually move. If you feel an engagement that spans the urethra, vagina and anus, you are engaging your pelvic floor muscles. Draw this engagement upward and inward deep into your torso.

6. It is important to also let the musculature relax. With an inhalation, as your belly billows out, let the musculature release.

7. Once you can feel the engagement and relaxation, sync these with your breath.

With exhalations, engage the pelvic floor musculature and, with inhalations, release the engagement for relaxation.

8. Recommendations about how long and how often to practice this vary, but you might begin with 10 breath cycles of engagement and relaxation.

Consult your doctor for advice tailored to your body.

Cautions: If you are experiencing any pelvic floor dysfunction, consult your health care provider. This dysfunction may take the form of incontinence, pelvic organ prolapse, abnormally weak orgasms, vaginal pain during sex, constipation, ache in the pelvis and more.

It is not uncommon in yoga practice to keep a constant engagement of mula bandha during a yoga asana class. It is important to counter such engagement with relaxation.

Explorations: • Try holding the engagement of mula bandha for progressively longer periods of time. Be sure to follow this with a deep relaxation.

• Iterate through a series of quick cycles of engagement and relaxation.

• When you engage the pelvic floor musculature, can you sense the upward pressure on the abdomen?

• As you relax musculature, do you feel the contents of your abdomen pressing down on the hammocked muscles?

About the Author

Sources and Resources • Book: The Heart of Yoga: Developing a Personal Practice (T.K.V. Desikachar, 1995) • Website: http://www. pelvicorganprolapsesupport.org/ pelvic-floor-health-for-women/ • Website: https://www.poise.com/ en-us/advice-and-support/blog-andpodcast/blog/mula-bandha---analternative-to-kegel-exercise

Lauren Weaver is a Yogi, Yoga Instructor and Assistant Instructor with the Yoga Teacher Training Program at Lexington Healing Arts Academy. She can be reached at Lauren.mw32@gmail.com.

About Lexington Healing Arts Academy LHAA is a licensed, accredited school offering career education and services in Massage, Personal Training and Yoga.

APPOINTMENTS AVAILABLE WITH FPA PROVIDERS AT BOTH LOCATIONS

Family Practice Associates of Lexington, P.S.C.

HAMBURG OFFICE

1775 ALYSHEBA WAY SUITE 201

SPRINGS OFFICE

2040 HARRODSBURG ROAD, SUITE 300 CHECK US OUT ON THE WEB

fpalex.com

859.278.5007

April 2018

FAMILY DOC

–COLUMN PROVIDED BY–

&

19

859.278.5007 | fpalex.com 1175 Alysheba Way, Lexington KY

Pap Smear: TEST LOOKS FOR PRESENCE OF PRECANCEROUS CELLS

By Shelby Riggs, APRN, Family Practice Associates of Lexington, P.S.C. A Pap smear is a procedure that screens for cervical cancer. Most women should start getting Pap smears at age 21 years and every three years after. It should be a part of your annual physical exam.

The test looks for the presence of precancerous or cancerous cells on the cervix, the opening of the uterus or womb. During the procedure, cells from the cervix are scraped away. It is not painful and takes less than 10 minutes to complete. You may bleed a little after the test is completed. Tell your doctor if discomfort or bleeding continues the day after the test.

Most cervical cancers can be detected early if a woman has routine Pap tests. This means treatment can start before the cancer spreads and becomes a serious problem.

The Pap test also screens for human papillomavirus (HPV), the virus that causes genital warts and cervical cancer. All sexually active women are at risk for contracting HPV. HPV types 16 and 18 are the primary causes of cervical cancer. The HPV virus can lie dormant for years and then suddenly become active. If you have HPV, you may have an increased risk for developing cervical cancer.

The Pap smear does not detect other sexually transmitted diseases.

To prepare for your Pap smear, do not have sexual intercourse, douche or use spermicides the day before your test. Let your doctor know if you are menstruating; this may affect your results, so you may need to reschedule your test. Relax by taking deep breaths as your doctor slowly inserts a device called a speculum into your vagina.

The speculum keeps the vaginal walls open and provides access to the cervix so your doctor can collect the necessary cell samples from it.

The samples are sent to the lab to be tested for the presence of abnormal cells. If your results are normal, this means no abnormal cells were found.

Abnormal test results do not mean you have cancer. It only means abnormal cells were found on your cervix, and some of them could be precancerous.

Your doctor may recommend doing a colposcopy to take a closer look at your cervical tissue. During a colposcopy, your doctor will use light and magnification to see the vaginal and cervical tissues more clearly. In some cases, your doctor may also take a sample of your cervical tissue to do a biopsy.

For patients over age 30, if you have HPV testing done and both the Pap test and HPV test are normal, you can be tested every five years. You

may need more frequent Pap smears if you are HIV positive or if your immune system has been weakened by chemotherapy. You may not need to have a Pap test if you have had a total hysterectomy. Women over the age of 65 years who have had three negative tests within the past 10 years may be able to stop having Pap smears. Be sure to discuss stopping with your primary care physician.

About the Author Shelby Riggs, APRN, recently joined

Most cervical cancers can be detected early if a woman has routine Pap tests.

Family Practice Associates. After working for nearly 10 years as a hospital RN, Shelby decided to further her education and graduated as a Board Certified Family Nurse Practitioner in August 2017 from Indiana Wesleyan University.

Shelby’s experience in pediatrics and endocrinology and her personality make her an excellent fit for FPA. She enjoys women’s health and pediatric issues but can see any patient from child to adult.

She is available for new patient, wellchild and preventive adult visits, as well as routine office visits.

20

&

April 2018 | Read this issue and more at www.healthandwellnessmagazine.net |

april events

  HandWmagazine

APRIL 2018

Submit your healthy event listings: brian@rockpointpublishing.com

Mondays (Beginning April 2018) Mindfulness-Based Stress Reduction (MBSR)

The “gold standard” mindfulness program.

Orientation Monday night April 2nd followed by 8 Monday night sessions. Learn to promote resilience, prevent burnout, cultivate compassion and manage stress-related chronic conditions.

Instructor: John A. Patterson MD, MSPH, FAAFP Mind Body Studio 517 Southland Drive, Lexington, KY 859-373-0033. Full details at www.mindbodystudio.org/?page_id=1262. UK Wellness Program offers deep discount for UK employees, retirees and spouses.

Mondays Free Yoga Classes for Vets,

Servicemembers and their Family Members Every Monday from 9:30am–10:30am at Ageless Yoga Studio, 611 Winchester Rd., Suite 200. 859303-6225. Pre-register online at agelessyogastudio. com. Click “class” tab to sign up now! Email info@ agelessyogastudio.com for more info.

Mondays & Wednesdays MELT Method Hand, Foot and Body

Healing Class by Shayne Wigglesworth Mondays and Wednesdays at 12pm - Discover pain-free living at any age! Enjoy a gentle foam roller class to reduce pain, inflammation, stress, anxiety and more! MELT Method certified instructor Shayne Wigglesworth will teach you healing techniques you can use for self care at home. All materials and rollers are provided.

Perfect for all ages, body types and experience levels. Learn more at www.centeredlex.com or call 859-721-1841.

Mondays & Wednesdays Lexington Area Parkinson's Support Group

Mondays and Wednesdays at 12pm Free daytime and evening discussion groups for people with PD and their care partners. Daytime meetings held the 4th Monday of each month at noon. Evening meetings held on 1st Wednesday of each

month at 6:00 pm. Both group meetings held at Crestwood Christian Church, 1882 Bellefonte Drive, Lexington, KY. For more details contact Elaine at 859-277-1040 or by email info@parkinsonslexington.com. Please visit our website atwww.parkinsonslexington.com to get more details about these meetings and other free events held by LAPSG.

Tuesdays Community Flow

your body young through chiropractic care. Free spinal screening available for anyone who attends the class. To register for the class, please call 859335-0419. Questions to pr.triplecrownchiro@gmail. com. Triple Crown Chiropractic and Wellness: 1795 Alysheba Way #4103 Lexington, KY. Free gift from the office to those who attend the class!

1st Tuesdays Lupus Support Group:

Living & Coping with Lupus

This weekly restorative class integrates gentle yoga, breathing techniques, meditation and wellness tips for all ages and levels of physical condition. 10:30am–11:30am. Donation only (great portion of all donations go to the Backpack Food Program at Ashland Elementary.)

Inspiring, Educating & Supporting our World through the Moving, Visual & Healing Arts! Daily classes, therapies, workshops & a great spot to host your next event! 309 N Ashland Ave Ste.180, Lexington, KY 40502. 859-721-1841. www.centeredlex.com.

The Lupus Foundation of America support groups are intended to provide a warm and caring environment where people with lupus, their family members, caregivers and loved ones can share experiences, methods of coping and insights into living with chronic illness. Imani Baptist Church, 1555 Georgetown Road, Lexington from 7:00pm– 8:00pm first Tuesday of every month. 877-8658787. www.lupusmidsouth.org.

Tuesdays Swing Lessons

Peer Support Group

Every Tuesday: 8pm–10pm at Tates Creek Recreation Center, 1400 Gainesway Dr. $5.00 per person per lesson. Call for more information: Glenn and Rosalee Kelley 859-233-9947; OR Peter and Robin Young 859-224-3388.

Tuesdays Community Yoga Class with Lauren Higdon

Every Tuesday 10:30am–11:30am at Centered Studio, 309 n Ashland ave suite 180 in Lexington.

This weekly restorative class integrates gentle yoga, breathing techniques, meditation and wellness tips for all ages and levels of physical condition. Classes may include chair yoga, restorative, yin yoga, tai chi, and more. Perfect for beginners as well as experienced yogis!

Donations-based class.

Tuesdays & Thursdays Free "How to Stay Young" Class Triple Crown Chiropractic and Wellness offers a free class twice a week explaining how to keep

1st Tuesdays Metastatic Breast Cancer (Stage 4) A place for women living with metastatic breast cancer to meet and support each other and share tips on how to live a full life while coping with the disease. We all have hard days and need to share, but this is not a pity party. Let’s lift each other up and forge ahead with life. At the Beaumont Branch of the Fayette County Library 3080 Fieldstone Way, Lexington 7-8 pm. For information contact Gena Bigler lgbigler@gmail.com

2nd Tuesdays PFLAG Support for LGBTs and Families We are a support group of family members and allies united with LGBTQ* individuals. Our meetings provide a safe, confidential space where you can feel respected and accepted wherever you are in your journey or family struggle. Monthly speakers help us to broaden our understanding of these issues in our families and in society.

Lexington meetings are held the 2nd Tuesday of each month, 6:30 at St. Michael’s Episcopal Church, 2025 Bellefonte Drive. Frankfort chapter meets the 3rd Monday of the month, 5:30 at the Unitarian Community, 316 Wilkinson Blvd. More information and resources at www.pflagcentralky.org For questions, call 859-338-4393 or info@pflagcentralky. org. *lesbian, gay, bisexual, transgender, queer and questioning.

For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | April 2018

Wednesdays Mindfulness and Relaxation for Health

Relax the body, quiet the mind, open the heart. Arrive 6:00-6:30 and deeply relax, instruction 6:30-8:00 PM. Mobilize inner resources for promoting health and managing the stress of caregiving, burnout and chronic disease. Study and practice in a supportive group. Gentle yoga, mindful movement, deep relaxation, sitting meditation and discussion. Instructor: John A. Patterson MD, MSPH, FAAFP, Cost $10. Mind Body Studio 517 Southland Drive, Lexington, KY 859373-0033. Full details at http://www. mindbodystudio.org/?page_id=1055 UK Wellness Program offers this class free to UK employees, retirees and spouses.

Fridays Argentine Tango

“Dance of the Heart” Passionate and Romantic –Mindful and Meditative. A uniquely transformative social skill, art form and movement therapy. No partner or

dance experience required. Friday evening 7:30-9:00 PM. You may drop-in to any class- this is not a series. Cost $10 (first class free).

Instructors: Dr. John Patterson and Nataliya Timoshevskaya. Mind Body Studio 517 Southland Drive, Lexington, KY 859-373-0033. Full details at http://www.mindbodystudio.org/?page_id=214

April 2 Diabetes Support Group 11 am, Bourbon County Senior Citizens Center, 11 Legion Rd, Paris.

Open to anyone with diabetes or prediabetes and their support persons.

Lunch can be provided for anyone age 60 and over by calling the Senior Center at 987-7453 by the Friday morning before the meeting. For those under age 60, call Lisa Wheat at the Bourbon Co. Health Department 987-1915 ext. 4117.

April 3 Eat, Move, Lose Weight Support Group

12 – 1 pm, Lexington-Fayette Co. Health Dept. South, 2433 Regency

Like getting a little help from your friends®

Home Care by Seniors for Seniors

Road. Free weight-loss support group appropriate for anyone wishing to lose weight or maintain weight loss. Share struggles and ideas with others. Held first and third Tuesdays most months. For more information and to confirm the group is meeting, call 288-2446.

&

RENT THIS CABIN

In the Beautiful Red River Gorge CAMPING CABINS AND PRIMITIVE CAMPSITES ALSO AVAILABLE

April 4 Pre-Diabetes Class 9:30-10:30 am, Lexington Senior Center, 195 Life Lane, Lexington.

Free class for anyone diagnosed with pre-diabetes or concerned about diabetes. For more information or to pre-register, call Melissa Smith at 859-288-2473.

Call or visit website for reservations.

(606) 668-2599 ksbrown@mrtc.com www.kentuckywildflowersllc.com

14

April 4 April 21 Diabetes Basics Nutrition Class A Day of Mindfulness-Based 2:30 – 4:00 pm, Ballard Griffith Towers, 650 Tower Plaza, Ballard Cafeteria.

Free. Sponsored by the LexingtonFayette Co. Health Dept. For more information, call (859) 288-2446.

April 14 Free Craft & Vendor Show

Open to the public! Many direct sales and hand crafted exhibitors. Great opportunity to tour the facility and to shop locally. 11am–3pm at Provision Living, 1165 Monarch St., Lexington, KY.

April 15 Breastfeeding 101

4-6 p.m. Baptist Health-Lexington Education Center, 1740 Nicholasville Rd. (Building E, lower level), FREE, only for those delivering at Baptist Health-Lexington. Register online at https://www.baptisthealth.com/ event/breastfeeding-101 or c

Stress Reduction for Body, Mind and Heart

Saturday April 21st from 9AM-4PM. The goals of this retreat-like workshop are to: Promote resilience and prevent burnout from work and caretaker stress, help you mobilize your own inner resources for healing, learn safe and effective mind-body skills for managing stress-related chronic conditions, relax the body, quiet the mind and open the heart. Facilitator: John A. Patterson MD, MSPH, FAAFP. Cost $45-75 sliding scale. Location Mind Body Studio 517 Southland Drive Lexington. Pre-registration required by calling 859-373-0033 and emailing john@mindbodystudio.org.

Full details at www.mindbodystudio. org/?page_id=1262. UK Wellness Program offers discount for UK employees, retirees and spouses.

April 17 MaterniTEA

T

here’s a huge difference in the kind of home care you can receive from someone who really understands your life as a senior. Our caring, compassionate seniors are there to help. We offer the services you need to stay in your home, living independently. Call us today!

Companionship | Light Housekeeping | Meal Preparation | Transportation

859.408.1145 KY 500239

www.seniorshelpingseniors.com/lexington

If you are interested in becoming a service provider we would like to hear from you too. ©2017 Seniors Helping Seniors. Each office is independently owned and operated. All trademarks are registered trademarks of Corporate Mutual Resource Inc. Not all services are available in all areas.

6:30 - 7:45 PM, Baby Moon, 2891 Richmond Rd., Lexington.

FREE information session to learn how to navigate the 9 months of pregnancy and beyond.

Visit http://www. babymoonlex.com/ to register.

!

W NE

AC E R E N I ONL ENDAR C A L magazine.net s dwellnes healthan -calendar.html /race

21

22

&

April 2018

N AT U R E ' S

Lily A LOVELY PERENNIAL CELEBRATES SPRING

By Tanya Tyler, Editor Health&Wellness Easter is upon us, and no flower is more associated with the celebration of Jesus Christ’s resurrection than the lily. Traditional lore says white lilies emerged where drops of Christ’s sweat fell to the earth in his final hours on the cross. The ancient Greeks believed lilies came from the breast milk of Hera, the queen of the gods. In Roman mythology, Venus, the goddess of beauty, was jealous of the flower’s white loveliness. A European legend says if you approach an expectant mother holding a lily in one hand and a rose in the other, she will choose the lily if the baby is a boy.

There are 80 to 100 species of lilies. These perennials come in many different colors: white, yellow, orange, red, pink, purple. Some lilies are speckled or spotted. Their trumpet-shaped flowers give them their distinct beauty, making them look, as one source put it, like “bouncy, bright butterflies on swinging curved pedicels.”

Depending on the species, a lily can grow from 2 to 6 feet tall. Some lilies have a strong fragrance, but others are unscented.

Lilies are classified into several broad categories according to various traits they have in common, such as flower shape. The two main types of lilies are tropical and hardy. Lilies can flourish in temperate climates and they can grow in pots. Most lilies prefer a porous, loamy soil, and good drainage is essential. Plant your bulbs in dirt that is two and a half times their height.

Most lilies prefer full sun but will perform well in partial shade. Be sure to keep them well watered and regularly give them fertilizers that are rich in

B E A U T Y

phosphorus, which encourages growth. If your lily has a heavy flower head, you may need to stake it to keep it upright.

Some lilium bulbs are actually edible, tasting sort of like a root vegetable or a potato, though some of them are very bitter. In China, lilies are considered to be a health food. They are usually sold in dry form and are used to add flavor to soup. Sliced lily bulb scales are part of a traditional wedding dish in some areas of China.

They represent a wish for the couple’s marriage to flourish harmoniously. In other parts of Asia, the bulb of the Madonna lily was cultivated to use as a poultice on tumors, ulcers and skin inflammation. Native Americans boiled and steamed fresh wild lily bulbs. They flattened

them into thin cakes for storage or ground them into a flour to thicken soups. They also used the bulbs for healing snake bites.

Cats and lilies do not mix. Some members of the Lilium genus produce a chemical that is fatal to cats if they drink water from lily vases, lick the plant’s pollen or bite into it. So enjoy your lilies, but keep them away from your cats. Is your 30th wedding anniversary coming up? Then load up on lovely lilies – they’re the traditional gift for that milestone anniversary.

Sources and Resources • North American Lily Society (www.lilies.org)

These perennials come in many different colors: white, yellow, orange, red, pink, purple.

PERSONAL TRAINING

–COLUMN PROVIDED BY–

Lexington Healing Arts Academy 859.252.5656 | www.lexingtonhealingarts.com 272 Southland Drive, Lexington, KY 40503

Visit us online to learn more!

Take a Breath: You Deserve It HAVE A REFRESHING BREAK ANYTIME, ANYWHERE

By Lucy Hendricks Are you a worrier?

Are you constantly stressed?

Women tend to be worriers. They worry about everything and everyone before taking care of themselves. If there was an imaginary cup that would dictate how much stress women can handle, many of them are definitely letting their cups overflow, taking in more than they can handle.

When is the time for women to do something that makes them happier and healthier?

Do they have to wait for the rare vacation, the random spa days or the occasional girls’ night out?

Would it be possible for women to add something to their crazy schedules that could have a major positive impact on their health and not let their cup overfill?

What could women do daily that could have such a huge impact in their lives?

The Answer: Breathe Something so simple makes it hard to believe, but if you’re willing to

give it a try, you might be surprised what five minutes of breathing can do for someone who takes care of everyone and everything else.

Have you ever paid attention to your breathing?

Is it nasal? Is it rhythmical?

Is it effortless? Is it noisy? Is it comfortable?

The way you’re breathing right now could be impacting your health in a positive or negative way. It all depends on your answers to those questions.

The more stressed you are, the more your breathing will increase.

The more relaxed you are, the more your breathing will slow down.

For someone who is super stressed all the time, how do you think they’re breathing? What part of their nervous system do you think is more dominant: the Parasympathetic response (rest and digest) or the Sympathetic response (fight or flight)?

Correct: the sympathetic nervous system, the fight or flight response – the response that’s needed if a tiger is chasing you or if you’re having a panic attack right before giving a speech in front of a big audience.

The problem is, most people are walking around breathing like they’re being chased by a tiger, but in reality, they’re just sitting in traffic.

The body might not be doing anything stressful but because of the way some people are breathing, their brains are under the impression that something stressful is going on.

If you’re always breathing like you’re about to give your first speech, it will add to the long list of factors of why you’re constantly stressed.

And if you’re reading all these articles and research coming out on why it’s so important to focus on mental health, you know being in a constant state of stress has serious long-term health consequences.

It’s time to take away from your overfilling stress cup so you can handle all the things you can’t control, such as your crazy work schedule, your kid’s soccer games or your sleepless nights from night shift.

Bringing awareness to your breathing allows your brain to take a break from constantly worrying – anytime and anywhere! Your kids could be going crazy, throwing food all over the kitchen, but if you’re doing this exercise, you’re still taking away from your stress cup.

The more you can take away from your imaginary stress cup, the more you can handle without overdoing it.

Taking in more than you can handle will only result in a weakened immune system, low energy, disease and perhaps even an early death.

Take five minutes a day to do this activity and take time throughout the day to make sure your breathing is nasal and silent.

EXERCISE: • Tongue goes on the roof of the mouth • Mouth shut • Breathe in through the nose for three to four seconds • Breathe out for six to eight seconds • Repeat for five minutes Count the seconds in and out.

Make sure your breathing is very slow and 100 percent silent. If you find breathing in for a count of 3-4 and out for a count of 6-8 causes too much discomfort, try adding two seconds to the inhale and take two seconds away from the exhale. If you struggle with this, it means you really need it!

About the Author Lucy Hendricks is co-owner of Enhancing Life and a teacher at Lexington Healing Arts Academy Personal Training Program. She is a personal trainer that takes a holistic approach to health and fitness. She looks at all factors that impact her clients results in the gym: stress, nutrition, breathing, routine, sleep, and more. By considering the whole picture, her clients can expect to achieve sustainable results and avoid plateaus or overtraining.

About Lexington Healing Arts Academy LHAA is a licensed, accredited school offering career education and services in Massage, Personal Training, and Yoga.

FUNERAL

–COLUMN PROVIDED BY–

Downtown: 159 North Broadway | 859.252.3411 Southland: 391 Southland Drive | 859.276.1415 Man O'War: 1509 Trent Boulevard | 859.272.3414 www.milwardfuneral.com

Support Groups Help Families Heal When Someone Dies

by Joey Tucker, Funeral Director, Milward Funeral Directors Someone you love has died and you are now faced with the difficult, but important, need to mourn.

According to Alan D. Wolfelt, Ph.D, Director of the Center for Loss and Life Transition “Mourning is the open expression of your thoughts and feelings regarding the death and the person who has died. It is an essential part of healing.”

The grief journey is often frightening, painful, overwhelming, and sometimes lonely. With hope the following tips from Dr. Wolfelt will help you as you move toward healing in your personal grief experience.

Realize your grief is unique.

No one will grieve in exactly the same way. Your experience will be

influenced by the relationship you had with the person who died; the circumstances surrounding the death; your emotional support system; and your cultural and religious background. Don't try to compare your experience with that of other people.

Talk about your grief.

Express your grief openly. By sharing your grief, healing occurs and often makes you feel better.

Speak from your heart, with caring friends and relatives who will listen without judging. Avoid persons who are critical or who try to steal your grief from you.

Expect to feel a multitude of emotions.

Experiencing loss affects your head, heart, and spirit. So you may

The grief journey is often frightening, painful, overwhelming, and sometimes lonely.

experience a variety of emotions as part of your grief work. Confusion, disorganization, fear, guilt, relief, or explosive emotions are just a few of the emotions you may feel. As strange as some of these emotions may seem they are normal and healthy.

Allow a search for meaning.

You may find yourself asking, "Why did he die? Why this say?

Why now?" This search for meaning is often another normal part of the healing process. Healing occurs when questions are posed, not necessarily when answered.

Allow for numbness.

Feeling dazed or numb when someone dies is often part of your early grief experience. This numbness serves a valuable purpose: it gives your emotions time to catch up with what your mind has told you.

This feeling helps create insulation from the reality of the death until you are more able to tolerate what you don't want to believe.

Treasure your memories.

Memories are one of the best legacies that exist after someone loved dies. Treasure them. Share them. Recognize that memories may make you laugh or cry.

Be tolerant of your physical and emotional limits.

Your feelings of loss and sadness will probably leave you fatigued, unable to think clearly and make decisions. Respect what your body and mind are telling you. Nurture yourself. Get daily rest. Eat balanced meals. Lighten your schedule.

Make use of ritual.

The funeral ritual does more than acknowledge the death of someone loved. It helps provide you with the support of caring people. Most importantly, the funeral is a way for you to express your grief outside yourself.

Embrace your spirituality.

If faith is part of your life, express it in ways that seem appropriate to you. Allow yourself to be around people who understand and support your religious beliefs.

Move toward your grief and heal.

The capacity to love requires the necessity to grieve when someone loved dies. You cannot heal unless you openly express and embrace your grief. One way to do this is attending a support group, a program designed to help people cope with their loss.

Milward Funeral Directors will host a Support Group the third Tuesday of every month through October 2018 at 6:15 pm at its 1509 Trent Boulevard, Lexington location.

The Support Group is open to the public without cost or obligation.

About the Author Joey Tucker has been serving the Lexington community as a funeral director for Milward Funeral Directors since 2007 and has been a licensed funeral director since 2002. Milward is the 37tholdest continuously operated family business in the United States which operates three locations in Lexington.

Joey can be reached at 859-252-3411.

April 2018

&

“With Today’s Breakthroughs, You Too Can ELIMINATE Type 2 Diabetes, Obesity, Hypertension & More!”

BEFORE TRUE HEALTH SOLUTIONS

Rick Flannery, now 57, was taking 17 medications a day. He was taking 8 Oral meds and 4 Insulin Injections daily for Type 2 Diabetes. He had Hypertension, High Cholesterol, Sleep Apnea, and Obesity, weighing over 246 lbs.

His A1c was 9.2. NOW 6.7 and OFF all meds for Type 2 Diabetes, Hypertension and Cholesterol. He’s eliminated 16 drugs a day (costing thousands a year) and he’s lost over 72 pounds!

Q: Rick, why did you go to Dr. Miller?

A: “My Type 2 Diabetes was terrible and my health was getting worse. I had High Blood Pressure and I really needed to lose weight, but couldn’t. I heard of Dr. Miller and the results he gets.”

Q: You’ve been seeing other medical doctors for your Type 2 Diabetes and Hypertension, what about Dr. Miller was different?

A: “Dr. Miller made it clear, something was not working correctly in my body. He said his approach is to uncover and reveal exactly what that is. Dr. Miller really takes the time to listen and looked at my whole health history. He makes it clear that Type 2 Diabetes, Hypertension and Obesity are being caused by something. My other doctors just didn’t take the time to do this, they never even talked about what was causing any of these. The other doctors just gave me more and more medications. I knew these were just masking symptoms and not fixing anything. Dr. Miller makes complete sense.”

Q: What does Dr. Miller do to find out what’s not working correctly inside your body?

A: “Dr. Miller doesn’t mess around.

He has an amazing blood panel lab he orders through Lab Corp.

He gets the results and does a ‘Functional Medicine’ computer assessment. It is very impressive."

AFTER TRUE HEALTH SOLUTIONS

Q: After Dr. Miller finds what is not working correctly, what’s he do?

A: “Dr. Miller takes the time and goes over everything so I understood. He takes the time to show exactly what needs done and what type of natural treatment he recommends to fix what is causing Type 2 Diabetes, Hypertension, Sleep Apnea and Obesity.

It all makes perfect sense once you see everything.”

Q: Rick, what did Dr. Miller recommend for you to eliminate your Type 2 Diabetes, Obesity and Hypertension?

A: “Dr. Miller just lays it all out so clear. He started off by seeing me every week to ensure I would eliminate the Diabetes, He has amazing instructions on life-style improvements to eliminate all poor health and then stay healthy. He just makes it all so clear and provides great printed instructions. I’m really happy with how he treats me as a client.”

Q: What are the results of your treatment from Dr. Miller?

A: “My results are great! My A1c went from 9.2 to 6.7, after 15 years on medications. I’ve eliminated all my drugs for Type 2 Diabetes, Hypertension or Cholesterol and I’ve now lost 72 pounds! I highly recommend Dr. Miller. I got my health and life back!”

I’m off all medications for Type 2 Diabetes, Hypertension, High Cholesterol and I’ve lost over 72 lbs!

Integrated Care | Nutrition | Chiropractic Dr. Mark A. Miller, DC and Associates, PLLC

(859) 223-2233

www.TrueHealthSolutionsForYou.com You have the right to rescind within 72 hours any agreement to invest in services that are performed the same day in addition to advertised free services.

25

SENIOR LIVING

–COLUMN PROVIDED BY–

701 Liberty Ridge Lane, Lexington 859.543.9449 | 800.264.0840 www.libertyridge.com

Life Enrichment Is Loads of Fun at Liberty Ridge

by Bruce Maples, Sales and Community Outreach Coordinator There is never a dull moment at Liberty Ridge Senior Living Community.

How can there be? Thanks to Healthy Lifestyle, residents remain on the go, lively and engaged.

Healthy Lifestyle is a life enrichment program designed to enhance the quality of life for Liberty Ridge residents, involving them in activities that foster a healthy mind, body and spirit.

Healthy Lifestyle is not your traditional “one-size-fits-all” activity program. Its intent is not to merely keep people occupied. Its focus is to promote meaningful, individualized pursuits that are necessary for maintaining health and encourage residents to continue growing and recognize their self-worth.

Through initial interviews and ongoing conversations, the staff at Liberty Ridge learn about each resident’s unique interests, talents and values. Staff can then devise a custom-tailored program that combines personal and organized group activities. These activities run across an intriguing gamut, from card games, trivia, bingo, movies and University of Kentucky basketball games to magic shows and a version of The Price is Right game show. The staff makes every activity as convenient, interesting and beneficial to the residents as possible, paying special attention to any physical limitations a participant has. Liberty Ridge treats every

resident with respect and dignity.

Liberty Ridge’s Life Enrichment director carefully plans and selects daily activities that engage and entertain the residents. To promote a healthy mind, there are educational workshops, cultural experiences, a book club, discussions and debates. To enhance a healthy body, there are flexibility exercises, dance classes, nutritious cooking classes and safety programs. You can enjoy a personal workout in the fitness center, which features all types of new equipment, including hand weights, fitness balls, resistance bands and a stationary bicycle. The walking trail perfectly combines beautiful green space with exercise in the fresh air. The community also has on site a Wellness Clinic, and Lifeline Home Health, Liberty Ridge’s industry partners, provides “Ask a Nurse” weekly. Nurses are on hand to check blood pressure and answer residents’ questions about health issues. To promote a healthy spirit, residents can participate in community service, volunteerism, mentoring, worship and prayer and support groups.

Social gatherings help residents connect with each other and further build a caring, supportive community. There’s always something to celebrate: birthdays, holidays and “just because” days. Often a special day calls for a special activity. For instance, on Mother’s Day, women are guests at an afternoon tea. On Father’s Day, men are treated to an

outdoor barbecue. The fun is not contained solely to the campus. The residents often go on outings to restaurants, libraries and local attractions, such as Renfro Valley, the Kentucky Horse Park and Pioneer Playhouse.

Music has been proven to be greatly inspiring and enlivening for people of all ages, so a wide variety of musical presentations and endeavors are important parts of the Life Enrichment program. Bluegrass bands, harpists, classical guitarists, pianists and choirs are just some of the musical treats residents frequently enjoy.

You can check out Liberty Ridge’s monthly calendar of events at www. libertyridge.com/life-enrichment/ life-enrichment-calendar.

About the Author Bruce Maples is the Sales and Community Outreach Coordinator at Liberty Ridge. He has worked with seniors and senior care organizations in a sales/ advisory capacity for the past 33 years. A native of the Gadsden, Ala., area, he has lived in Mt. Sterling for 21 years. He and his wife, Angie, have two daughters, a son and three wonderful grandchildren. bruceamaples @bruce_maples id=100012474464213

There’s always something to

BE ON THE LOOK OUT

DNA Diet Matching Doesn’t Work A new study finds it doesn’t matter whether people try low-fat or low-carb diets for weight loss, even when their DNA suggests otherwise. The study’s results shed doubt on claims about diets that purport to be tailored to people’s specific genetic needs or predispositions. “It doesn’t really matter because it doesn’t really work,” said Christopher Gardner, who has been studying the effects of various diets at Stanford University Medical School for decades. Gardner and his colleagues looked at three genes closely linked with metabolism in 609 overweight volunteers. These genes were PPARG (involved with how the body metabolizes fats); ADRB2 (which plays a role in burning fat); and FABP2 (it plays a role in metabolism and helps control how the body uses cholesterol and triglycerides). The volunteers were randomly assigned to either a low-fat or low-processed-carb diet for a year.

After a year, the low-fat dieters reduced their fat intake by 30 grams; the low-carb dieters reduced their carbs by 115 grams; and both groups lost an average of 13 pounds. Some people actually gained weight. But how weight was lost had almost nothing to do with genetic pattern or which diet the subjects were on. There were also no differences in blood pressure, insulin levels, blood sugar levels or cholesterol, except the volunteers in the low-carb group on average saw increases in their LDL (bad) cholesterol levels. The results were published in the Journal of the American Medical Association.

Repeated Mild Food Poisoning Can Trigger Chronic Disease Small bacterial infections that may go unnoticed because the body easily clears them without treatment, such as mild food poisoning, can start a chain of events that leads to chronic inflammation and potentially life-threatening colitis, say researchers who have worked for eight years to investigate the origin of chronic inflammatory diseases such as colitis and irritable bowel syndrome (IBS). It has become increasingly evident that an individual’s genetic makeup plays a limited role in the onset of common inflammatory diseases. Twins show relatively small concordance for both individuals developing IBS. This implies an unknown environmental factor for the disease origins. Additionally, the researchers noted seasonal bacterial infections in humans were correlated with increased diagnoses of IBS. Theorizing that recurrent low-grade bacterial infections may be the unknown environmental trigger to the onset of chronic inflammation, the team developed a model of mild human food poisoning. Healthy mice received a very low dose of Salmonella Typhimurium, a common, widespread bacterial pathogen in the environment that is a leading cause of human foodborne illness and disease. The majority of these infections are likely unreported, which suggests the number of infections among individuals over a lifespan is greatly underestimated. “This type of study had never been done before and the results were shocking,” said lead author Won Ho Yang, Ph.D. “We observed the onset of a progressive and irreversible inflammatory disease caused by previous infections. That was FOOD Continued on Page 30

&

M

A

G

A

Z

I

N

E

A new, free issue of Health&Wellness Magazine hits stands in Central Kentucky on the last Friday of every month. Be on the lookout for these upcoming 2018 featured topics:

MAY

SENIOR HEALTH

JUNE

DENTAL HEALTH

JULY

VISION HEALTH

AUGUST

ALTERNATIVE MEDICINE

SEPTEMBER

PAIN MANAGEMENT

INTEGRATIVE MEDICINE

–COLUMN PROVIDED BY–

the very clear intention to be kind and friendly toward your self.

Mind Body Studio 859.373.0033 | www.mindbodystudio.org 517 Southland Drive, Lexington

Mindful Self-Compassion

By John A. Patterson MD, MSPH, FAAFP Your compassionate human desire to take good care of others is critical to the well-being of your family, friends, co-workers and community – and taking good care of yourself is the foundation for your care of everyone else.

However, it is sadly true that we often take better care of others than we do of ourselves. It’s as if we need a new Golden Rule: Do unto yourself as you do unto others. We would never say or do to someone else some of the things we say and do to ourselves. Some of our actions toward ourselves are hurtful, negative, critical, judgmental, demeaning and harmful, even to the point of injury, self-neglect, illness and premature death. Our negative self-talk and self-judgments can fuel anxiety, depression, risky behaviors, cravings and substance abuse and aggravate symptoms of stress-related chronic conditions.

Research increasingly shows you are more likely to stay physically, mentally and emotionally healthy if you consciously, intentionally and regularly practice compassionate self-care.

Here are three practices to consider as part of your compassionate self-care tool kit to promote resilience, manage stress, prevent burnout and cultivate compassion. These practices do not replace medical treatments.

Consult your medical provider before adding these practices to your treatment plan.

Heart Awareness Your heart is much more than a muscle and a pump. We all feel emotions in the center of the chest, an energy center that Eastern philosophies refer to as the mind or soul as well as the heart. Recall your own experience of loss and grief, love and romance, fear and anxiety. You may recall that much of that experience involved the energy center in the middle of the chest.

In his poem Two kinds of intelligence, the Sufi poet Rumi (1207-1273) describes the intelligence of the heart as “a spring overflowing its spring box – a freshness in the center of the chest.” American author Pearl Buck (1892-1973) uses a similar analogy: “Inside myself is a place where I live all alone and that’s where you renew your springs that never dry up.”

Although you can be aware of your heart anywhere, anytime, it is helpful to begin an intentional, dedicated heart-centered awareness practice. This can be as simple as one to two minutes a day whenever you remember to be heart aware.

You may also be more formal about cultivating heart awareness and include it in your other self-care practices, being heart aware as you exercise physically, weaving awe and gratitude for the heart into your exercise routine. You may include a few minutes of heart awareness in your contemplative practice of prayer, yoga or meditation.

You can practice sitting, reclining or lying down. Adjust your body so you are as comfortable as the position permits. Without any

expectation of results or particular experience, simply let your attention rest in the heart center. You may find it helpful to feel physically the sensation of the breath moving into and out of the lungs, oxygenating the blood and flowing into and out of every cell in the body.

Some people easily feel their heart beating in their chest and all over the body. Those who find this initially challenging can access this interior sense by first feeling the pulse at the wrist or neck or abdomen. However, it is not necessary to feel the pulse in the body in order to practice mindful, heart-centered awareness.

Simply rest with an attitude of curiosity and openness and connect to the wisdom and intelligence of your heart without expectation. As your attention wanders off to sounds and thoughts, simply return your attention to the center of the chest and your intention to be heart-aware.

Mindful Self-Massage Intentionally connecting with your body is a powerful antidote to stress.

Bringing an attitude of openness, inquiry, discovery, kindness and compassion to your mind, body and heart can help you live mindfully at home, at work, alone and with others. The first foundation of mindfulness is mindfulness of the body. While rubbing or gently pressing with the fingertips, bring an attitude of kindness and friendliness to the act of touching your body as you move either from head to feet or from feet to head. Feel your body touching your body. Feel your body being touched by your body. Let thoughts come (without following them and thinking them) and let them go (without rejecting them or pushing them away), simply returning your attention to the physical sensations in the body and

Loving Kindness The compassion practice of loving kindness can be a particularly warm and soothing antidote to the stress of life, isolation and unhappiness.

My mindfulness classes always end with a brief loving-kindness practice.

Some people refer to the practice as a meditation. Some refer to it as a prayer. I describe it simply as a mindfulness tool to keep in your selfcare tool kit for regular use anywhere, anytime. There are several versions of loving-kindness practice for yourself and for others.

Begin by sitting or lying down with eyes open or partially closed, then repeat these phrases once or twice silently to yourself.

May I be safe.

May I be happy.

May I be well.

May I be peacefully at ease.

After performing any of the three practices above, you may find it helpful to journal about your experience. The mindful self-compassion practices of heart awareness, self-massage and loving kindness can help you mobilize your natural inner pharmacy for self-care and healing. It can uplift your spirits, open your heart, promote resilience, manage stress, prevent burnout and heal social isolation and loneliness.

Keep these practices in your self-care tool kit for use anywhere, anytime.

Resources I have recorded two versions of Loving Kindness practice at the Mind Body Studio Web site. They can be listened to or downloaded at www. mindbodystudio.org/?page_id=1594

About the Author Dr. Patterson is past president of the Kentucky Academy of Family Physicians and is board certified in family medicine and integrative holistic medicine. He is on the family practice faculty of the University of Kentucky College of Medicine, Saybrook College of Integrative Medicine and Health Sciences (San Francisco) and the Center for Mind Body Medicine (Washington, D.C.).

He operates the Mind Body Studio in Lexington, offering integrative medicine consultations and group classes specializing in mindfulnessbased approaches to stress-related chronic disease and burnout prevention. He can be reached through his Web site at www. mindbodystudio.org.

April 2018

I N

T H E

&

N E W S

By Angela S. Hoover, Staff Writer

Childbirth Ages Women Faster Than Smoking, Obesity Giving birth adds 11 years to a woman’s biological age and accelerates the aging process more than smoking or obesity, according to researchers at George Mason University in Virginia. Measuring the lengths of telomeres (the end section of a chromosome associated with longevity) of women with children showed these lengths to be about the same as women more than 10 years older.

“We were surprised to find such a striking result,” said study author Dr. Anna Pollack. “It is equivalent to around 11 years of accelerated cellular aging.” Women who had five or more children had even shorter telomeres compared to women with no children, and their telomeres were relatively shorter than women who had one to four children. Shorter telomeres have been linked to a range of chronic health conditions and mortality. Motherhood shortened the telomeres by about 4.2 percent, which is greater than the impact of smoking or obesity. “Scientifically, this fits with what we understand pretty well,” said Pollack. “We know having kids is associated with a higher risk of heart disease and diabetes.” The findings were published in February in the journal Human Reproduction.

Cleaning Sprays Are As Harmful to Lungs As Smoking a Pack a Day A Norwegian study found lung capacity fell 4.3 milliters a year faster in women who cleaned at home and 7.1 milliters a year faster if they worked as cleaners. The same decline was not found in men. Asthma was also more prevalent in the women exposed to cleaning sprays.

“Cleaning chemicals very likely cause rather substantial damage to your lungs,” said Dr. Cecile Svanes, a professor at the University of Bergen. Sprays are usually unnecessary because a wet microfiber cloth is enough, she added.

Another study, presented at the American Association for the Advancement of Science meeting in Austin, Texas, found 50 percent of volatile organic compounds in the air in Los Angeles came from products such as paint, pesticides, bleach and perfumes.

29

IMAGE continued from Page 16

A positive body image means you have a clear and honest perception of your physique. You see your body as it is rather than labeling its parts good or bad. A person with a positive body image accepts her body’s shape and size and recognizes the separation between physical appearance and her character and value as a person.

Negative body image occurs when a person has a distorted perception of her physical nature.

Someone with negative body image likely feels shame, anxiety and insecurity about her shape, size or features.

Having a healthy body image is an important part of mental wellness, but as we start internalizing messages about our bodies, it’s easy to develop a negative body image. This can lead to serious issues such as depression, low selfesteem and eating disorders. In fact, research shows body dissatisfaction is the most common contributor to developing anorexia nervosa or bulimia nervosa.

If you have negative feelings about your looks, here are some healthier ways to think about your body: Celebrate your body: Take a moment to think about all the things you enjoy doing with your body, such as dancing, walking your dog, laughing, eating. Appreciate the way your body allows you to experience fun activities. The fact that your body is capable of such movement is a blessing in itself; not everyone is so fortunate.

A positive body image means you have a clear and honest perception of your physique.

Make a list of all the things you like about yourself: This list shouldn’t be about your physical features. Instead, focus on the inner qualities you like about yourself. Read this list often and add to it as you come across new things.

Choose to be around positive people: Surround yourself with people who are generally positive. Spend your time with people who build you up and accept you the way you are. Positive energy is infectious.

Wear clothes that make you feel good: Dress in a way that flatters your figure. Choose colors that make you feel more confident.

FOOD continued from Page 27

quite surprising because the pathogen had been easily cleared by the host.” By the fourth infection, separated months apart from the first, the inflammation had steadily increased and colitis was now present in all subjects. “Salmonella have figured out a way to disrupt a previously unknown protective mechanism in the gut that normally prevents intestinal inflammation,” said project lead Jamey Marth, Ph.D. The disease mechanism was linked to an acquired deficiency of intestinal alkaline phos-

phate (IAP), an enzyme produced in the duodenum of the small intestine.

Salmonella infection elevated neuraminidase activity in the small intestine, which in turn accelerated the molecular aging and turnover of IAP, resulting in IAP deficiency in the colon. There are ways to boost IAP levels and inhibit neuraminidase activity. IAP augmentation can be as simple as adding the enzyme to drinking water. The study was published in the journal Science last December.

Affirm positive thoughts: When you hear negative voices in your head denegrating your body image, reframe those thoughts with positive ones. Remind yourself that you are a worthwhile person and you are taking good care of yourself.

Treat yourself: Instead of listening to the voices in your head, become more in tune with your physical body and listen to its needs. Do you need more sleep?

A relaxing bubble bath? A glass of cold water or an energizing walk outside?

Positive body image doesn’t happen immediately, but continuing these practices over time will help you reframe the way you view your body.

April 2018

&

Talking to Your Daughter About Menstruation IT ’S A CONVERSATION YOU NEED TO HAVE

By Martha Evans Sparks, Staff Writer What women tell their daughters about menstruation seems to be a generational thing.

If you were born 65 or more years ago, your mother either told you nothing or gave you a lecture in such detail that you had no idea what she was talking about. If you were born in the 1990s or later, your mother probably told you all about it in terms she understood. Maybe you understood, maybe you did not.

Most teenagers agree it would be easier to postpone high-risk activity if they had more open, honest conversations with their parents. Telling your daughter about menstruation before she has her first period is near the top of necessary mother/daughter conversations and could ease the way for more in-depth talks as she grows older.

Menstruation, or the menstrual cycle, is the monthly flow of blood and cellular debris from the non-pregnant uterus. It begins at puberty in all women. The bleeding, often referred to as a period, usually lasts from three to seven days. A woman’s first menstrual period may come as early as 8 years of age, though age 11 or 12 years is more usual. Occasionally a girl will not menstruate until as late as age 16 years. Some menstrual discomfort is common; sometimes intensely painful cramping

occurs. The onset of menstruation is the body’s way of announcing it is mature enough to incubate a baby. Menstrual periods cease permanently usually between the ages of 45 and 55 years, a stage of life called menopause.

Most women say they took menstruation casually as youngsters, accepting their periods as just a normal part of life. For some young girls, however, it comes as a shock. By the time your daughter is 8 years old, you should have begun discussions with her about this important topic. As her mother, try to remember that you probably felt the same way she does – appalled and intrigued – when you first heard about menstruation.

One good way to start a discussion about menstruation with a young girl is to create an occasion to walk past a display of sanitary napkins or tampons in a store. Ask a casual question about whether the girl knows what these products are used for. Bear in mind your child may have already heard some things from her friends. But whatever her level of knowledge, as her mother and true friend, be open, factual and truthful.

In the conversation, it may be well to introduce her to a new word – puberty. Tell her it means her body has entered a new stage of growth and change. One of the changes puberty brings is the beginning of some bleeding that will come from an opening in her lower body.

Be sure to use correct language, never cute or crude euphemisms. You could end the discussion by purchasing some sanitary products for future use.

This is not a one-time conversation. It should be an ongoing discussion. Watch for teachable moments.

Be an “askable,” accessible parent. Be ready to answer questions such as, “Do boys have periods, too?” Assure your daughter you are there for her if she has cramps, heavy periods or more questions. She should know she will get honest answers from you and no question is considered dumb or off limits. Laying a good foundation of open conversation with your daughter now will make it easier when you move on to discussions that may include warnings against high-risk activity, including premarital sex.

As her mother and true friend, be open, factual and truthful.

31

Take the first step to bett hearing by calling today a you will receive a FREE hearing screening Some things are too A high percentage peopl important to miss.

Some things too who thinkare they have a Take the first stepfind to better important to miss. hearing loss it is onl hearing by calling today and wax build-up.

Take the first step to better you will receive a hearing by calling today and Some things are too FREE hearing screening.

YOUR SCREENING you will receive a WILL INCLU importantFREE to miss.

A high percentage people hearing screening.

Take the first step towho betterthink they have a A high people FREE hearing consultatio hearing by calling todaypercentage and hearing loss find it is only

Having Difficulty Hearing?

Having Difficulty Hearing?

Having Difficulty Hearing?

Free hearing screening!

you will receive a think they have a who FREE hearing screening. wax build-up. hearing loss find it is only A high percentage people build-up. who think they havewax a YOUR SCREENING WILL INCLUDE: hearing loss find it is only YOUR SCREENING WILL INCLUDE: wax build-up.

FREE video otoscope examination of your ear FREE hearing consultations

YOUR SCREENING WILL INCLUDE: Free hearing FREE hearing consultations FREE video otoscope FREE hearing consultations Free hearing screening!

Free hearing

examination of your ears FREE video otoscope FREE video otoscope screening! screening!

examination of your ears hat are wireless, invisible* and affordable examination of your ears

Solutions that are wireless, invisible and affordable Solutions that are wireless, invisible* * and affordable *

50

439

Solutions that are wireless, invisible and affordable The hearing aid

% OFF

Manufacturer’s Retail Price

$

for those who aren’t ready for a hearing aid.

Fits up to 35dB loss

*Individual results may vary. Invisibility depends on anatomy of the wearer’s ear.

Along with this offer, schedule a consultation to see how much your insurance will cover on NEW HEARING AIDS. Fits up to 35dB loss Fitsends up to 35dB loss Fits up to 35dB loss Offer ends April 30, 2018 Offer April 30, 2018

Great Fall Season Savings!

Wireless.

Invisible. Affordable.

Appointments are limited so call today! *Individual results may vary. Invisibility depends on anatomy of the wearer’s ear.

*Individual results may vary. Invisibility depends on anatomy of the wearer’s ear.

sibility depends on anatomy of the wearer’s ear.

Great Fall Season Season Savings!

GREAT SPRING SEASONSavings!

SAVINGS! © 2014 Audibel. All Rights Reserved. 9/14

reat Fall Season Savings!

Appointments arelimited limitedsosocall calltoday! today!

Appointments are

Richmond, Somerset and Winchester

We accept several types of Insurance including BlueCross/BlueShield as well as plans for Toyota Employees.

Call (859) 559-4422 TODAY

Audibel Hearing Aid Centers

Frankfort, Lexington, London, Morehead,

to schedule your appointment!

so call today!

www.CentralKYAudibel.com

© 2014 Audibel. All Rights Reserved. 9/14

7 AUDIBEL LOCATIONS Appointments are limited