Health&Wellness August 2021

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Vol. 18 • Issue 11 • August 2021

W O M E N ' S H E A LT H &

BEAUTY Embracing wellness on the inside for a radiant glow on the outside

FEEL GOOD. LOOK GOOD.

VITAMINS FOR HEALTHY SKIN & NAILS

THE IMPORTANCE OF

GOOD SLEEP

REBUILD COLLAGEN WHILE YOU SNOOZE

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

BEFORE TRUE HEALTH SOLUTIONS

AFTER TRUE HEALTH SOLUTIONS

Rick Flannery, 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.

Rick’s 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 83 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 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 through Lab Corp. He then does a ‘Functional Medicine’ Computer Assessment. It is very impressive to see.

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 printed instructions on lifestyle improvements to eliminate all poor health and then stay healthy.”

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 83 pounds! I highly recommend Dr. Miller. I got my health and life back!”

“Dr. Miller worked with my other doctors and I walked away from Diabetes, Hypertension, Obesity, Fatigue and I got my LIFE back!

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.

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Health&Wellness is a proud product of

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FEATURES

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CONTENTS

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AUGUST 2021: WOMEN'S HEALTH & BEAUTY

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Vitamins for Healthy Hair, Skin and Nails

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They Don’t Call It Beauty Sleep for Nothing...

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Get Grilling! Cook up Some Summer Memories

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Healthy Habits = Healthy Life

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Supportive Apps for Managing Menopause

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.

COLUMNS FITNESS & PHYSICAL THERAPY Strength Training Provides Many Benefits for Older Adults

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ELDER LAW Interview with an Elder Law Attorney

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INTEGRATIVE MEDICINE Mindfulness of Your Hands

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DENTISTRY Mouth Infections Linked to Dentures

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FAMILY DOC Osteoporosis a Dilemma for Our Aging Population

EVENTS CALENDAR

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FOOD BITES

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NATURE'S BEAUTY: Cloudberry

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© Copyright HEALTH&WELLNESS Magazine 2021.

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.

DEPARTMENTS 20

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FROM TANYA J. TYLER

EDITOR Dear Friends, What are some of the adages about beauty you’ve heard?

“Beauty is in the eye of the beholder.” “Beauty is only skin deep.” Our issue’s theme this month is Women’s Health. It’s not only what’s on the outside that makes women beautiful and healthy. The inner strength and tenacity of women gives them a wonderful aura and the ability to withstand just about any glitch

or crisis they encounter. When you’re at your healthiest, you’re also at your most beautiful, so be sure to exercise, eat right, sleep well and live your best life.

Here’s to your health, — Tanya

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August August2021 2021 | Read this issue and more at www.healthandwellnessmagazine.com |

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VITAMINS

FOR HEALTHY HAIR, SKIN AND NAILS KEY NUTRIENTS ALSO HELP PREVENT CHRONIC DISEASE

By Gertrude Arthur and Sara Police, PhD A balanced and nutritious diet is critical for providing nutrients that are important to health and wellness and for the prevention of deficiency-based and chronic diseases.

A few key nutrients that are particularly important for healthy hair and skin include B-complex vitamins, vitamin E, vitamin A and iron.

B-Complex Vitamins

B-complex vitamins are a group of water-soluble vitamins that are important for converting food to energy. They are thus known as the energy vitamins.

B-complex vitamins include a group of eight: thiamin (vitamin B-1), riboflavin (vitamin B-2), niacin (vitamin B-3), pantothenic acid (vitamin B-5), vitamin

B-6, biotin (vitamin B-7), folate (vitamin B-9) and vitamin B-121.

B-complex vitamins are important for the production of keratin and collagen, key proteins for the growth and maintenance of healthy hair and nails. They are also involved in the formation of new skin cells and red blood cells. Red blood cells supply the body with oxygen and nutrients, both Continued on Page 6

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VITAMINS continued from Page 4

of which are vital to hair growth. Biotin is critical for preventing hair dryness.

B-complex vitamins are found in a variety of foods such as milk, eggs, whole grains and cereals, nuts and seeds, meat and poultry, dark green vegetables such as spinach, soy products and fruits such as bananas and watermelon.

UV radiation. Moreover, vitamin E increases blood flow, which increases the direct supply of nutrients to the skin, hair and nails for growth. Vitamin E is obtained through food sources such as nuts and seeds, including almonds, peanuts and hazelnuts.

Fruits such as mango, kiwi and avocados are also natural sources of vitamin E4.

Vitamin E

Vitamin A

Vitamin E is a fat-soluble vitamin as well as a potent antioxidant that protects the body from harmful compounds that are activated during stressful events.

Through its antioxidant activity, vitamin E protects the epidermis and dermis, the two outermost layers of the skin, from oxidative stress and also prevents lipid peroxidation. This protection prevents skin damage and slows the aging process.

According to a 2021 review on bioactive compounds for skin health, vitamin E also protects against redness and swelling through its photoprotective ability against

You may have heard or read about retinoids as an ingredient in skin-care products. The term retinoids refers to vitamin A and the various compounds derived from it. In the skin, retinoic acid (a metabolite of vitamin A) modulates gene expression and can change cell processes in the epidermis and dermis. Therefore, vitamin A can have potent effects on skin health.

Photoaging refers to clinical signs of aging such as fine lines and wrinkles, discoloration and roughness. Studies have demonstrated using topical retinoids can

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lead to visible improvement in smoothness, fine wrinkling and hyperpigmentation (discoloration). Aside from topical applications, including vitamin A in one’s diet is also critical for skin health.

Research in the European Journal of Your hair, skin Pharmaceutics and and nails also Biopharmaceutics has reported a diet depend on the rich in vitamin A compounds can availability prevent cellular of nutrients, damage, skin aging and other antioxidants skin diseases. Add and water. vitamin-A-rich foods to your diet by eating fish such as salmon or tuna weekly. Dairy products such as milk, butter and cheddar cheese and eggs, carrots, sweet potatoes and green leafy vegetables are also excellent food sources of vitamin A.

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Iron

The most common nutritional deficiency in the world is iron deficiency or iron deficiency anemia (IDA). IDA is most often a presenting symptom of an underlying condition. It can be caused by celiac or inflammatory bowel disease, pregnancy, menstruation, hypothyroidism or low iron intake, among other causes.

Depending on the degree of severity, IDA can be debilitating. It causes dizziness, extreme weakness, shortness of breath and headaches. In addition to these symptoms, IDA is known to contribute to a common type of hair loss diagnosed by dermatologists – telogen effluvium (TE) – when there’s a change in the number of hair follicles actively growing hair.

Unexpected and unexplained hair loss can be frustrating. Plus, hair loss can be linked to any number of different health conditions, including IDA, which can further increase confusion. If you suspect

!

Take back control of YOUR life

your hair loss is related to low iron, request a blood test at your next physical. This is the only way your doctor can diagnose IDA. In the meantime, incorporate iron-rich foods into your diet. Red meat, liver and other organ meats, fish, spinach, legumes and broccoli are all excellent dietary sources of iron. Please note: Do not use ironcontaining supplements without asking your physician first.

Incorporate a variety of nutrient-dense foods into your daily diet for the health of your heart, liver and other major internal organs and body systems. And for the health of your largest organ – the skin!

Your hair, skin and nails also depend on the availability of nutrients, antioxidants and water.

Online References: • Healthline (www.healthline.com) • Linus Pauling Institute Micronutrient Information Center Website (https://lpi.oregonstate.edu) • Medical News Today

(www.medicalnews today) • Vitalabs (www.vitalabs.com)

Articles: • Almohanna, H.M., Ahmed, A.A., Tsatalis, J.P. et al. The Role of Vitamins and Minerals in Hair Loss: A Review. Dermatol Ther (Heidelb) 9, 51–70 (2019). https://doi.org/10.1007/s13555018-0278-6 • Meinke, M.C., Friedrich, A., Tscherch, K., Haag, S.F., Darvin, M.E., Vollert, H., Groth, N., Lademann, J. and Rohn, S. Influence of dietary carotenoids on radical scavenging capacity of the skin and skin lipids. Eur J Pharm Biopharm.

2013 Jun;84(2):365-73. doi: 10.1016/j. ejpb.2012.11.012. Epub 2012 Dec 13.

• Michalak, Monika, Pierzak, Monika, Krecisz, Beata and Suliga, Edyta. Bioactive Compounds for Skin Health: A Review. Nutrients 2021, 13, 203.

About the Authors: This article was written by Ms. Gertrude Arthur, a graduate student in the Nutritional Sciences and Pharmacology Students (NSPS) Association within the Department of Pharmacology and Nutritional Sciences at the University of Kentucky with supervision and contributions from faculty advisor Dr. Sara Police.

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Read our article in this month’s magazine to learn tips to help avoid one common issue for denture wearers— denture stomatitis. ukhealthcare.uky.edu/dentistry

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August 2021 | Read this issue and more at www.healthandwellnessmagazine.com |

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GETTING YOUR Zs IS VITAL TO GOOD HEALTH

By Health&Wellness Staff One of the most overlooked assets of good health is getting enough sleep. Your body repairs itself and recovers while you sleep, so it’s essential that you get at least 7 to 9 hours of good-quality sleep each night. This will enhance your looks in some surprising ways: • You’ll have fewer wrinkles. Skin makes new collagen when you sleep.

• Your complexion will improve. While you’re sleeping, your body boosts blood flow to the skin, giving it a healthy glow.

• Your eyes will look brighter and feel less puffy. You certainly don’t want dark circles marring your face. (This

happens because your blood doesn’t flow well and collects under the eyes.)

• Your hair will look healthier and fuller.

Hair follicles gain nutrients, vitamins and minerals from good blood flow and that happens when you sleep well.

The better you rest, the more effective your body will be in keeping your skin plump and tight, preventing wrinkles without resorting to such measures as Botox, laser treatments or cosmetic surgery. When you get enough rest, your body’s cortisol or stress hormone levels become more balanced, and that will certainly go a long way toward enhancing your health and wellness.

What can you do to ensure better sleep and all the benefits it offers? Have

I wish I had

HELP

a set bedtime schedule. Choose a time to go to bed and stick with it, even on the weekend. Get up at the same time each day as well. Develop a soothing, relaxing bedtime ritual that lets your body know you’re ready to slip off to sleep. You could read a bit in a book, make journal entries, take a warm shower or do some light stretching (do not do any full-blown strenuous exercises in the hour before you sleep). Don’t eat heavy, hard-todigest food within an hour of your chosen bedtime. Put away your phone and tablet and turn off the TV. Sources: • Sleep Advisor (www.sleepadvisor.org) • WebMd (www.webmd.com)

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Some aspects of normal aging can be improved or significantly delayed by increasing physical activity, specifically strength training.

Sarcopenia, or muscle weakness, is a normal age-related phenomenon that occurs at a rate of 1 percent to 5 percent of muscle loss per year after age 30 years. This diminished strength can lead to an increased risk of falls, disability and decreased function.

It is critical to stop this downward spiral of muscular atrophy by incorporating strength training into your life, especially if your goals are to be active and independent into your golden years.

Strength training in a conservative manner is safe, and the benefits far outweigh any risks. The Centers for Disease Control and Prevention (CDC) recommends strength training a minimum of twice a week. The training should work all major muscle groups to gain health benefits. Participating in strength training more frequently will result in greater stability, mobility and overall function.

Here is a basic guideline for designing a weight-training program:

The list of benefits from exercise are extensive and ALL to your advantage. Here are a few: • Balance: Improvement in muscular strength leads to enhanced • •

•

•

•

• Strength Improvement = 1 to 7 repetitions

(number of times you lift a weight) per set of exercise • Muscle Hypertrophy or Muscle Building = 8-12 repetitions • Muscle Endurance = 12 or more repetitions

You simply cannot stay in any one of these repetition ranges for too long. I often hear, “I’m trying to tone up or lose weight, so I am doing light weights with high repetitions.” As shown above, light weights with high repetitions falls into the “muscle endurance” category. To build muscular strength, lifting in the lower repetition ranges with heavier weights would be more beneficial. The higher repetition ranges with lighter weights are more beneficial for bodybuilders looking to increase the look of visual striations in the muscle, which is probably not the look most people I talk to are going for.

Strength training improves and maintains muscular strength to support joint function and health.

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balance, decreasing the risk of falls and resulting injuries.

Mobility: Consistent strength training delays the onset and progression of mobility disability in aging.

Bone Density: Improved bone density was found in those who participated in regular resistance training; this is most important for post-menopausal women.

Chronic Conditions: Strength training decreases sedentary behavior, improving chronic conditions such as weight gain and obesity.

Aches and Pains: Regular pains of aging can be a barrier to physical exercise, but an increase in exercise leads to decreased pain, functional improvement and elevated mood.

Mental Health: Engaging in regular exercise in older adulthood improves symptoms of depression, anxiety, dementia, fatigue and loneliness.

Metabolism: Muscle burns more calories at rest than other tissues, such as fat. It is commonly said building muscle is the key to increasing how many calories you burn at rest. This means the calorie-burning benefits of weight training are not only limited to the time you are exercising.

Blood Glucose: Studies have shown that as hours per day of movement increased, blood glucose was lower among older adults.

Blood Lipid-lipoproteins: It has been shown that low-intensity, daily accumulated physical activity appears to be sufficient stimulus to improve the blood lipid-lipoprotein levels among older adults.

Arthritis: Strength training improves and maintains muscular strength to support joint function and health, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases.

If you want to diminish those aches and pains, improve your performance, balance or posture, lose weight or get back to doing something you love, you should consider improving your strength, power and muscular endurance. The team at Body Structure can help if you have any concerns about old injuries or if you want help putting together your own individualized strength-training plan. Body Structure provides a safe, evidence-based path, starting with an option of starting with a physical therapist (covered by insurance) and then graduating to one of our exercise specialists.

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PHONE: (1-888-9LEGACY) OR 1-888-953-4229 | FAX: 866-823-0490 | EMAIL: ELDERCARE@ELDERCARELEGACY.COM HOURS OF OPERATION: MON–THU 8:30AM–4:30PM, FRIDAY 8:30AM–4:00PM, SAT–SUN CLOSED

Elder Law.

August 2021

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INTERVIEW

WITH AN ELDER LAW AT TORNE Y

By Mikel D. McKinley, Attorney Q. What is an Elder Law Attorney?

A. An Elder Law Attorney is an Attorney that focuses

on the specific issues in the Law that Elders face. The Elder Law Attorney might specialize in various areas of the law such as Family Law, Elder Financial Abuse, Estate Planning, Etc., but what remains consistent across all Elder Law Attorneys is the demographic of the client. That is anyone over the age of 60.

Q. What is your area of practice?

A. I consider myself an Estate Planer first and foremost. My specialized

knowledge and study of the issues unique to the elderly is what makes me an Elder Law Attorney.

Q. Are you suggesting that estate planning is different for someone above the age of 60 vs. the rest of the population?

A. Absolutely. Anyone fortunate enough to have outlived the

possibility of dying young faces an entirely new set of challenges as they age. They have left the “accumulation phase” of their life and are now in the “protection phase”. Many, if not most, traditional “estate planners” completely fail to address the unique threats that the elderly face. An estate plan for someone in their 60s or 70s should look completely different from an estate plan for someone in their 50s or younger.

Q. It sounds like you aren’t happy with traditional estate planners.

A. Not exactly. I’m not happy with any attorney who harms their

clients with their work product. I routinely run into estate planning documents that were prepared recently and completely fail to address the issues of the client. So many attorneys are preparing the same documents that they were preparing 20 years ago. Over time, laws change, individual circumstances change, and the needs and risks that the clients face change. So should the estate planning documents.

Q. Can you give me a specific example of what you are seeing that is wrong?

A. Certainly. The most obvious problems I find are in the Power-of-

Attorney documents. In the past it was common practice to prepare a POA that only “springs” into existence when the principle becomes incapacitated. These POAs are referred to as “Springing POAs”. The problem with a springing POA is that they are difficult to put into force. Most require the signature of one or more Medical Doctors for the power to spring into existence. In the old days, we had a family

doctor that treated all our ills. Getting he or she to sign a document stating that dad was no longer mentally competent wasn’t as big of a deal as it is today. Now we have a different doctor for each body part, and getting one or two of them to sign a document allowing a family member to have complete access and control over our finances is not an easy task. More often than not, the doctors will flatly refuse to sign such a document. This leads to Guardianship Court. The entire reason to have a good POA is to avoid guardianship court.

Another common problem with POAs is that the document was drafted without certain provisions that are necessary in order to do Crisis Asset Protection Planning for seniors that didn’t plan ahead with Asset Protection Planning. If the POA isn’t drafted properly, the client can end up in Guardianship Court just as fast as if he didn’t have a POA to begin with.

Q. What are some of these “powers” and what is a Crisis Asset Protection Plan?

A. Let me answer that in reverse order. A Crisis Asset Protection Plan

is a strategy implemented by an Elder Law Attorney with the sole purpose of protecting as many of the remaining assets as possible from the Nursing Home and the Medicaid Spend-Down. This plan is implemented when the Client comes to the Attorney and they are already in a Nursing Home, or about to go to one. Often the trigger for this plan is when a family member receives a bill for $10,000 - $15,000 from the Nursing Home and are told that Medicare doesn’t pay for Long-Term-Care. This is why we call it a “Crisis”. As a rule, we can protect almost all of the assets for a married person, and at least 50% for a single person.

The POA powers required to do a Crisis plan include Gifting (not limited by the annual exclusion, which is common for traditional estate planners), the ability to create trusts, the ability to transfer and gift real estate, and the ability to self-deal (for POAs who are also the children of the client). Without these provisions, there is a good chance that the client will have to endure a Guardianship trial to get permission to do the planning that he could have otherwise done had he remained competent.

Q. Does the traditional estate planning attorney have any role to play?

A. In my opinion, over the next 20 years, all estate planning attorneys will

also be Elder Law Attorneys. I think the market demographics will force them to it. In the meantime, a responsible Estate Planner will either refer their older clients to an Elder Law Attorney, or (my preference) they will co-counsel with the Elder Law Attorney to make sure all of the clients’ needs are taken care of, and potentially avoid a malpractice lawsuit.

For Further Q&A visit McKinley Hargrove Elder Care Law.

ABOUT Protecting Legacies and Empowering Elders | Phone: (1-888-9Legacy) or 1-888-953-4229 | Fax: 866-823-0490 Email: eldercare@eldercarelegacy.com | Hours of Operation: Mon–Thu 8:30am–4:30pm, Friday 8:30am–4:00pm, Sat–Sun Closed

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“THEY JUST KEPT DIGGING, THEY DIDN’T STOP.” By the time Angela King met Dr. David Drake, she had already seen 14 other doctors.

None of them knew what was wrong with her hand, which had been experiencing numbness and discoloration for months. Finally, after tests, hunches, and consulting with other doctors across disciplines at UK HealthCare, Dr. Drake, a plastic surgeon and hand specialist, found the source of the problem: a tiny hole in Angela’s heart that had been there since birth, which was allowing blood clots to escape. While those blood clots had gone to her hand, they could easily have gone to her brain instead. After finding the answer they desperately needed, Angela underwent surgery to plug the hole in her heart, saving her hand—and, ultimately, her life.

Angela King is proof of The Power of Advanced Medicine.

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August 2021

Integrative Medicine.

MINDFULNESS OF

YOUR HANDS M

assage was one of the first complementary therapies widely accepted by the general public, health professionals and insurers. It is no wonder ancient healing traditions and modern science both have high regard for touch, this most basic of human needs. We are social creatures. Human touch is central to our very survival as infants. Touch deprivation is a risk factor for physical and emotional conditions in infants, children and adults.

The COVID-19 pandemic has created a partner pandemic of social distancing, touch deprivation, emotional stress and isolation. Many of those who

can afford a therapeutic massage are delaying appointments until they feel safer with such physical contact.

But if you have one or two hands that function properly, you have the tools to promote your well-being by using selftouch and self-massage – ancient forms of self-care, self-healing and self-compassion. Here are some simple, gentle suggestions for connecting to your own inner resources for healing.

Begin with an intention. You can maximize the therapeutic benefit of self-touch by stating a clear intention, aligning with your North Star, staying on course, remembering why you need self-care. Simply acknowledge

your worthiness for self-care and your intention to honor your selfcare needs in a nourishing way that is not selfish, self-centered or egotistical. Rather, you might dedicate this practice to the benefit of your family, friends, pets, co-workers and all of Creation.

Fill your cup. Despite our best intentions to serve others, we are limited by our own physical, mental and emotional well-being. You can’t pour water from an empty cup.

But if you fill your own cup first by nurturing your own well-being, you can sustain your ability to serve others. Fill your own cup first so it can overflow in service to others.

Contemplate your hands. I learned a beautiful practice from Sister Emily Nabholz, former president of the Sisters of Charity

of Nazareth in Bardstown, Ky. She was a beloved doctor of nursing, a community mental health advocate and an early proponent of holistic health of body, mind and spirit.

She believed we humans are not physical beings with a spirit but spiritual beings with a body. She was also a reiki master, practicing a form of spiritual energy healing using hands on or slightly off the body. She taught me and my medical students the practice of contemplating the hands for use in her reiki sessions or prayerfully at any time. You can do this by simply gazing into your hands, looking at your hands with eyes of compassion, seeing your own acts of kindness done with these hands and seeing your mother, father and all your ancestors right there in the

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palms of your hands. Rubbing your palms together until you feel warmth generated in them, place your palms softly over your eyes, feeling the intention to be kind to yourself. Feel your own worthiness of this time for yourself – not in a self-centered way but serving yourself as a foundation of selfless service to others.

Self massage. You deserve your own kindness. You deserve your own compassion.

You deserve your own gentle, loving touch. Feel yourself being kind to yourself as you allow tight muscles to relax.

Use whatever techniques that appeal to you – perhaps gentle light touch over the eyes and face, long strokes over the arms and legs, deeper kneading of the feet and careful stroking of the abdomen. Even 5 minutes can connect you to your intention of self-care, remind yourself of your own worthiness and your own kindness and perhaps even improve your management of stress-related chronic conditions.

Be kind. It is said the truest measure of our progress in our quest to live an ethical, empathic, compassionate life is the degree to which we are becoming increasingly kind.

Kindness begins at home, with yourself. As you touch and stroke your body, remember you can search the whole world over and not find another creature more deserving of your kindness than yourself. Feel this permission and intention to be kind to yourself.

Mindfulness is heartfulness. All religions,

spiritual paths and wisdom traditions share a common theme of heart-centered reverence, contemplation,

prayer, meditation, friendliness, generosity and kindness. Ancient symbols for mindfulness can also be translated as heartfulness.

As you mindfully practice self-touch, periodically bring your hands to your heart, connecting to your heart center, to your own kindness and selfcompassion.

Mindfulness is remembering your heart, anywhere, anytime – this moment, this day, this life, this breath, your deepest heartfelt desire, meaning, purpose and values. You can do this by mindfully contemplating your hands, touching yourself with kindness, filling your cup and letting it overflow in service to others.

May you be well.

Make a difference in

your community and in someone’s life.

Volunteer to Drive.

Resource • I have recorded several guided mindfulness practices you can access at the Mind Body Studio website: http://www.mindbodystudio.org/?page_id=1594

About the Author Dr. John Patterson is past president of the Kentucky Academy of Family Physicians and is certified in family medicine, mind-body medicine, integrative holistic medicine, mindfulness-based stress reduction, physician coaching and yoga therapy. He teaches mindfulness and mindbody skills for the University of Kentucky, Saybrook College of Integrative Medicine and Health Sciences (Pasadena, Calif.) and the Center for Mind Body Medicine (Washington, D.C.). He operates the Mind Body Studio in Lexington, where he offers classes, consultations and coaching to manage stress-related conditions and prevent burnout. He can be reached through his website at www.mindbodystudio.org.

Enjoy meeting great people while making a direct impact in your community!

Volunteers are needed right now to provide rides to seniors and adults with visual impairments. Help provide safe, convenient transportation for some of our city’s most vulnerable, so that they can continue to get to essential appointments without fear of Covid infection.

ITN will provide personal protective equipment and training.

A driving and criminal background check is required.

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Dentistry.

MOUTH INFECTIONS LINKED TO DENTURES PAY AT T E N T I O N TO I M P O R TA N T C A R E A N D MA I N T E N A N C E D E TA I L S

Dr. Sámela de Paula Lima Pereira, University of Kentucky College of Dentistry

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he National Center for Health Statistics estimates more than 36 million individuals in the United States do not have any permanent teeth, a situation referred to as complete edentulism. Of these individuals, it is believed some 90 percent wear a type of denture – an appliance used to replace missing teeth. Regardless of the kind of denture worn, individuals should still follow oral hygiene guidelines to keep their denture appliance clean and help maintain their overall health.

While some believe age is a crucial factor in permanent tooth loss, you don’t have to lose your teeth just because you get older. Only 26 percent of the U.S. edentulous population are between the ages of 65 and 74. Income and education levels have the highest correlation or connection with tooth loss. While the rate of complete edentulism in the United States continues to decline, we may see an increase in the next two decades with continuous population growth.

A widespread issue denture wearers face is called denture stomatitis. Up to two thirds

or more of denture wearers suffer from this inflammation of the gums. Denture stomatitis symptoms are noticeable and will appear with small red bumps on the roof of the mouth or as general mouth redness. Common causes of denture stomatitis include: • Poor denture hygiene; • Poor denture quality and fit; and • Nocturnal denture use—wearing dentures while sleeping.

Similar to the surface of an individual’s natural teeth, plaque, or biofilm, may also be found on dentures. Plaque is a sticky substance with a complex mixture of oral bacteria, fungi and other organisms. It’s estimated biofilm contains more than 10 organisms per milligram, involving more than 30 different species. While often not life-threatening, the presence of biofilm on dentures has been associated with denture stomatitis and more severe systemic conditions – health conditions affecting the entire body.

There is a relationship between oral health and systemic diseases, whether you are edentulous or not. Oral bacteria is linked to: • Bacterial endocarditis – a bacterial

infection of the heart; • Aspiration pneumonia – a situation where food, liquids or other substances are breathed into the lungs or airways; • Chronic obstructive pulmonary disease – inflammatory lung disease; • Generalized infections of the respiratory tract, which may cause symptoms such as coughing, fever, sore throat, etc.; and • Other systemic diseases.

Prevention of bacterial and fungi growth on the surface of dentures is crucial in helping to avoid denture stomatitis. The role in denture stomatitis of Candida albicans, a common microorganism found in our bodies, has been well investigated. As many as 67 percent of existing denture wearers have Candidaassociated denture stomatitis, meaning the Candida fungus has triggered the issue.

To help prevent denture stomatitis and support oral health, the American College of Prosthodontics has established oral health care guidelines for denture wearers: • Only use denture cleaners to clean dentures outside of the mouth.

• Bacterial biofilm should be carefully removed daily from dentures using a

BACTERIAL BIOFILM SHOULD BE CAREFULLY REMOVED DAILY FROM DENTURES USING A DENTURE BRUSH AND DENTURE CLEANSER ON THE APPLIANCE.

denture brush and denture cleanser on the appliance.

• Clean dentures daily by soaking them with a non-abrasive denture cleanser product. Always follow the product instructions.

• With the denture removed, brush the gums, tongue and roof of the mouth with a soft-bristled brush.

• Before inserting a denture, always thoroughly rinse it to remove denturecleansing solutions.

• Dentures should not be worn continuously (24 hours a day). Remove dentures when sleeping.

• Annually, dentures should be cleaned by a dentist or dental professional using ultrasonic cleansers to minimize biofilm accumulation over time.

Denture cleansers are the most effective solution for removing bacterial and fungi biofilm from dentures. Avoid using other

chemical disinfection methods, such as bleach, vinegar, alcohol or other antibacterial solutions typically used for other purposes.

Stick to products specifically designed for dentures. Using non-denture-specific products may cause irreversible roughness, discoloration and damage to a denture appliance. Since many dentures are made of porous acrylic material, it can also be dangerous to use anything other than denture cleanser products for cleaning them.

Although prevention is the best therapy for denture stomatitis, treatment is sometimes the only option. The scope of treatment for denture stomatitis is broad. It includes strategies that target the biofilm formation on the denture and the bacterial and fungal infection of oral tissues. Depending on a patient’s medical history, current medications and the severity of the denture stomatitis, an oral health professional will determine a treatment plan for their needs.

Dentures should be checked annually by a dentist, prosthodontist or dental professional.

An annual check will help ensure optimal dental appliance maintenance. It will also encompass an evaluation of denture fit and function and allow for an oral cancer screening and assessment of one’s overall oral health.

About the Author Dr. Sámela de Paula Lima Pereira is an Assistant Professor at the University of Kentucky College of Dentistry in the division of Prosthodontics. Her clinical interests include full mouth rehabilitations with removable, fixed or implant-supported dental prosthesis, crowns, bridges and veneers. Dr. Pereira sees patients at the UK Dentistry Faculty Practice Clinic in the Dental Science Building at 800 Rose Street. More information about UK Dentistry is available at www.ukhealthcare.uky.edu/dentistry.

ABOUT UK HEALTHCARE DENTISTRY Clinic Info: 859-323-DENT (3368) • ukhealthcare.uky.edu/dentistry UK Dentistry offers expert, personalized care for the general and specialty dental and oral health needs of adults and children – empowering smiles across Kentucky and beyond.

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August 2021

E V E NTS AUGUST 2021 Daily

Centered: FREE First Yoga Class Ready to relax, create, connect, heal, move and learn? Begin your journey to a happier, healthier life. Centered offers a variety of in-person and virtual classes as well as workshops and continuing education trainings on a schedule of unique and recurring events. All are taught by experienced instructors of their movement or healing styles of choice. Classes are available by membership, package, or individual purchase, as well as sometimes donation. Enjoy your first yoga class for free! Visit centeredlex.org to find a class.

14th, at 7:30pm. We are providing a virtual participant option for those who can't (or choose not to) join us in person.

Additionally the Fastest Kid In Town Kids Races (Ages 2-12) will be held at 6pm. We've been given approval from the City of Lexington to conduct a full capacity race with a normal "Big Race" start! Masks will not be required for the race. Visit runsignup.com/Race/KY/Lexington/AMidSummerNightsRun for details and to register.

August 15

Wild Flower Walk A guided walk through McConnell Springs, discussing flowers that are currently blooming. No age restrictions. This event is free but preregistration is required. Visit lexingtonky.gov/events for details and to register, or call (859) 225-4073 with questions.

Tuesdays (through Aug. 17) Big Band & Jazz

Concert-goers can enjoy weekly big band or jazz music at Moondance Amphitheater. Picnics are encouraged and patrons should bring a lawn chair or blanket for seating. Tuesdays, July 6 – Aug. 17, 2021, at Ecton Park. Aug. 3: Brass Impact; Aug. 10: DiMartino/Osland Jazz Orchestra (DOJO); Aug. 17: Young at Heart Big Band. Performances during the months of June – August are scheduled by the American Federation of Musicians Local 554-635 and are supported by the AFM Music Performance Trust Fund. Visit lexingtonky.gov/events for details.

August 3

Ballet Under the Stars At this unique event, audiences experience a night of professional ballet, complete with stage, lighting and costumes, at Woodland Park. The event begins with a pre-show youth production at 8 p.m. The main show featuring professional dancers from Kentucky Ballet Theatre begins at 9 p.m. Bring lawn chairs or blankets for seating. Patrons may pack a picnic dinner or buy concessions onsite. Visit lexingtonky.gov/events for details.

August 14

A Midsummer Night's Run 5K Registration ends August 14. The Bluegrass Sports Commission is proud to present the A Midsummer Night's Run, presented

by CHI Saint Joseph Health. This year's race is a live, in-person race in downtown Lexington scheduled for Saturday, August

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August 20 Night Hike

Park staff will guide visitors on a night hike to explore the park and learn about nocturnal animals and how our own senses help us in the dark. All ages are welcome. This event is free but pre-registration is requested. Visit lexingtonky. gov/events for details and to register, or call (859) 225-4073 with questions.

August 21-22

Saturdays

Lexington Farmer’s Market Every Saturday (April – October, 8am-2pm) downtown Lexington, Tandy Centennial Park (formerly Cheapside Park) & Pavilion.

Browse herbs and spices, honey, beeswax, candles, body care products, organic products, eggs, meats and fresh, seasonal produce. lexingtonfarmersmarket.com.

Woodland Art Fair

Every August for more than 40 years, Woodland Park transforms into a venue filled with over 200 artists and craftspeople selling unique, handcrafted items. Items for sale include ceramics, wood, jewelry, painting, metal, fiber, mixed media and photography. Saturday, August 21: 10am–6pm; Sunday, August 22: 10am-5pm. Visit woodlandartfair.org for details.

August 28-29

Lexington Mid-Am Golf Championship This is a Lexington City Championship. Any amateur golfer who meets the eligibility requirements can participate.

Saturday, August 28th at Gay Brewer Jr at Picadome. Sunday, August 29th at Gay Brewer Jr at Picadome. Registration closes August 25. Visit golfgenius.com for details.

HOSTING A HEALTHY EVENT IN CENTRAL KY? Share with our readers by e-mailing details to: brian@rockpointpublishing.com LACE UP! Check out our online Race Running Calendar. Find your next local 5k, 10k or marathon: healthandwellnessmagazine.com

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• Age 21 or older • Has a household income less than 250% of the federal poverty level • Has no health insurance (no Medicare,

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3D Food Printing On the Horizon

Insect Protein Could Replace Meat

An interesting development in food technology is the work of institutes that are creating a means of 3D printing food. The technology will work by building the end product layer by minute layer. This solution will offer endless possibilities for the shape, texture, composition and, ultimately, taste of food products in the future. 3D printing will let you customize the final dish to your specific demands and tastes. Researchers believe this technology will be popular with food producers, retailers and consumers alike. In addition, 3D printing will greatly reduce the waste produced from conventional cooking and could be used to promote healthy high-tech food. Once the technology is refined, it will provide unlimited possibilities for novel food designs by manipulating the ratio of ingredients to its final physical form on the plate.

The burgeoning insect-protein industry want bugs to become as common as beef, chicken and pork – and maybe even replace them. Although it might seem unpalatable to eat insects in their natural form, they can easily be ground up and used to replace other protein in various recipes. Insect protein contains about 60 protein, is packed with vitamin B12 and has more calcium than milk. It also has more iron than spinach and can supply you with all the essential amino acids your body needs. If insect protein’s popularity continues to grow, it could spark an entirely new industry and create hundreds, if not thousands, of jobs.

Source: Interesting Engineering (www.interestingengineering.com)

3D printing could be used to promote healthy high-tech food.

Source: Interesting Engineering (www.interestingengineering.com)

Food Scraps Become Construction Material Japanese researchers at the University of Tokyo are demonstrating how scraps from fruits and vegetables can be made into durable building products. They have discovered how to turn food waste into robust construction materials. Vacuum-dried, pulverized seaweed, cabbage leaves and orange, onion, pumpkin and banana peels were used to make materials that were at least as strong as concrete. The researchers used a process called heat pressing, which is used to make construction materials from wood powder. But instead of pulverized wood, they used pulverized food scraps. They mixed the food powder with water and seasonings, then pressed the mixture into a mold. They “baked” it at a high temperature, then tested the bending strength of the resulting materials. Kota Machida, a senior collaborator on the project, said all the resulting materials except the pumpkin-based specimens exceeded their bending strength target. In addition, they found Chinese cabbage leaves produced a construction material that was more than three times stronger than concrete.

The materials also resisted rot, fungi and insects. Food waste is a global financial burden and environmental concern. It’s estimated that 30 percent to 40 percent of the food produced worldwide is wasted each year. Reusing food scraps in building materials could go a long way toward alleviating this growing problem.

Source: Food Science News (www.foodscience.news)

For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | August 2021

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GET GRILLING! COOK UP SOME SUMMER MEMORIES

By Health&Wellness Staff What’s summer without a barbecue? When you fire up the grill, be sure to follow these tips for safety and getting the best taste out of whatever you cook.

• Never leave the grill unattended. Nearly 9,000 home fires a year involve grills, according to the National Fire Protection Association.

• If you use a gas grill, check the gas cylinder hose for leaks before using it for the first time each year. Apply a light soap and water solution to the hose. This will quickly reveal escaping gas by releasing bubbles.

• If you smell or otherwise suspect a gas leak and there is no flame, turn off the gas tank and grill. If the leak stops, get a professional to service it before using it again. Call the fire department if the leak does not stop.

• If you smell gas while cooking, get away from the grill immediately and call the fire department. Don’t try to move the grill.

• Never turn on the gas when the lid is closed. The gas may build up inside and when the grill is ignited, the lid could blow off and cause injuries or burns.

• After cooking, make sure you completely close the valve on the gas grill.

• Always store gas grills and propane tanks outside and away from your house.

• Don’t place any objects that could burn too close to the grill.

• Be aware charcoal grills can stay hot for many hours after the flames are extinguished.

• Check for rust damage on metal grills. This may allow charcoal to fall onto surfaces below and cause a fire.

• Purchase the proper starter fluid and store it out of reach of children and away from heat sources.

• Do not add charcoal starter fluid when coals or kindling have already been ignited.

Never use any other flammable or combustible liquid to get the fire started.

• If the fire is too low, rekindle it with dry kindling and more charcoal if needed. Do not add liquid fuel because it can cause a flash fire.

• Choose a safe location for your grill. It should not be used on a balcony or under an overhang. Keep it on a level surface more than 10 feet away from the house, garage or other structures. Keep children and pets away from the grill.

Avoid placing grills too close to combustible deck rails.

• Grill outside only. Never use a grill in a garage, vehicle, tent or other enclosed space, even if it’s ventilated, because there is a risk of harmful carbon monoxide buildup.

• On cool weather days, avoid wearing a scarf or other loose clothing that may catch on fire. Keep the grill lid closed

to retain as much heat as possible. Allow extra time for pre-heating the grill in colder weather.

• Check temperatures of meat and fish with a meat thermometer to ensure the food is safe to eat.

• Teach kids to stay safe. Make a kid-free zone of at least 3 feet around the grill and areas where hot food is prepared or carried.

• Keep your grill clean by removing grease or fat buildup

from the grills and in the trays below the grill.

• If you grill with charcoal and need to dispose of the coals, soak them in water to extinguish them before disposing them in a metal container. Otherwise, cover the grill tightly and close the vents.

This should extinguish the coals and whatever is left will be ready for next time.

Source: Travelers Insurance (www.travelers.com)

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OSTEOPOROSIS

A DILEMMA FOR OUR AGING POPULATION

By Dr. Aletia Farmer, Family Practice Associates of Lexington, P.S.C.

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ccording to the National Osteoporosis Foundation (NOF) (www.nof.org), osteoporosis (which means porous bone) is characterized by low bone mass, compromised bone strength and an increased fracture risk. Bones become brittle and weak. They may break from a fall or, in serious cases, from just sneezing or a minor injury.

Based on NOF statistics, 9.9 million Americans have osteoporosis.

An additional 43 million have low bone mass (osteopenia), which increases fracture risk. Annually, osteoporosis causes 2 million fractures. Studies show one in two women will have an osteoporotic fracture in their lifetime. Up to one in four men age 50 years and older will break a bone due to osteoporosis.

Osteoporosis is a silent disease. It presents very few symptoms.

Breaking a bone is often the first sign you have osteoporosis. The disease can lead to a loss of independence and diminished quality of life for the aging population.

Osteoporosis is diagnosed through a bone density test (BMD), which tells your provider if you have normal or low bone density (osteopenia) or osteoporosis. An imaging of the patient’s hip, spine and femur is performed by a central dual-energy X-ray absorptiometry (DXA) machine. This machine estimates the amount of density in these particular bones. The lower your bone density, the greater your risk of breaking a bone.

Bone density test results are reported using T-scores. A T-score compares how much higher or lower your bone density is compared to that of a young healthy adult. A T-score of -1.0 or above is normal bone density. A T-score between -1.0 and -2.5 equals osteopenia. A T-score of -2.5 or below is osteoporosis.

Bone density tests are recommended every two years for woman age 65 years or older, men age 70 years or older and anyone who breaks a bone at or after age 50 years. Many chronic medical conditions put patients at much higher risk of osteoporosis. Risk factors for osteoporosis include gender, age, race (Asian or Caucasian decent), family history, small body frame, low BMI, smoking, alcohol intake, rheumatoid arthritis and steroid use. A FRAX score is used to calculate a 10-year probability of having a hip or other major osteoporotic fracture.

What treatments are available for osteoporosis? Prevention is key.

Living a bone-healthy lifestyle includes doing daily weight-bearing exercises, not smoking and getting plenty of calcium and vitamin D. About 99 percent of the calcium in our bodies is in our bones and teeth. Every day, we lose calcium through our skin, nails, hair and

sweat. Our bodies cannot produce calcium on their own. When the body doesn’t get the calcium it needs, it takes it from our bones. Over time, this causes weaker bones that are more susceptible to breaking.

The daily calcium requirement is 1,000 mg through food rich in calcium. If a patient cannot get enough calcium through their diet or because of poor absorption, their provider can place them on calcium supplements. Vitamin D is essential to your body’s ability to absorb calcium. You can get vitamin D from sunlight, but it’s recommended adults ages 51-70 years of age get 800 to 1,000 IU a day through a vitamin D supplement.

Once a patient has fractured a bone or been diagnosed with osteoporosis by a bone density test, medications can be prescribed to combat it and/or prevent further fractures either by slowing the breakdown of bone or promoting bone formation. Talk to your primary care physician about when it is appropriate for you to have a bone density test based on your personal risk for osteoporosis.

About the Author: Dr. Aletia Farmer is a native of Lexington. She began her education at the University of Kentucky, graduating cum laude with a BS degree in biology in 1998. She graduated from UK Medical School in 2005 and completed her residency in internal medicine there in June 2008. While at UK, she received numerous awards and recognitions, including the Beale Primary Care Scholarship and the Primary Care Resident Award. Dr. Farmer is trained in all aspects of internal medicine and its specialties, managing both acute and chronic conditions. Her clinical interests include women’s health, preventative medicine and chronic disease management. She and her husband, Wesley, have two children. She enjoys boating, snow skiing and gardening.

ABOUT FAMILY PRACTICE ASSOCIATES OF LEXINGTON TWO LOCATIONS: 1775 Alysheba Way, Ste. 201 and 615 East Brannon Road, Ste. 100 • 859.278.5007 • www.fpalex.com Proudly serving Kentucky for over 35 years, Family Practice Associates of Lexington is a group of primary care providers who are dedicated to giving family-centered care from birth to later years.

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HEALTHY HABITS = HEALTHY LIFE ENSURE A BETTER FUTURE BY MAKING GOOD CHOICES TODAY

By Jean Jeffers, Staff Writer The key to improving your health is acquiring healthy habits.

Positive health behaviors need reinforcement, and when you practice them, they could lead to better health, not only for the immediate future but for the remainder of your life. Sure, old habits are hard to break, but adopting new, positive habits may protect against serious health problems such as obesity and diabetes.

To begin making more reasonable health choices, develop a plan to identify and set goals for yourself. Beneficial healthy habits include: 1. Eating healthfully. Choose whole gains, a mix of colorful vegetables, fruit and sufficient protein. Watch your portions.

When eating at a restaurant, eat half of what is served and take the rest home for the next day’s lunch. Consult a nutritionist or dietician for additional suggestions on how to eat healthfully.

2. Add more movement to your day. Make getting exercise

a priority. Develop a regular exercise program. If possible, exercise at a certain time each day and mark your calendar for this healthy appointment.

Add to this program a weighttraining session about three times a week. Join a gym and consult an exercise physiologist

to help you design a program specifically for you. Do at least 150 minutes per week of moderate activity. Regular exercise strengthens bones and muscles and may even prevent muscle loss as aging occurs. It will increase your energy, reduce your waist measurements, make you feel better and help you keep your weight under control.

Being overweight is associated with numerous diseases such as diabetes, heart disease, gallbladder disease and some cancers. Therefore, an exercise program is vital to avoid these possibilities.

3. Stop using tobacco and avoid being around those who smoke. Smoking and tobacco

are harmful and may cause heart disease, mouth, throat, or lung cancers and bring on emphysema and COPD.

cleanings as recommended by your dentist.

7. Take medications as prescribed by your doctor.

8. Deal with your stress and anxiety.

9. Manage your high blood pressure.

Do everything you can to create positive options for yourself. Use healthy resources to bring good outcomes. If

I wish I had

HELP

necessary, go for therapy. Make a friend or take care of the ones you have. Spend time in prayer and meditation. Such behaviors help you stay grounded.

Sources: • Family Doctor (www.familydoctor.org) • National Institute of Diabetes and Digestive and Kidney Diseases (www.niddk.nih.gov) • National Institutes of Health (www.nih.gov)

...I can’t do the things I used to. ...this used to be easy for me.

4. Reduce alcohol consumption. Women should

have no more than one drink per day, an equivalent of 12 ounces of beer or 5 ounces of wine.

Too much alcohol damages the liver, could cause cancer and contributes to death from car wrecks, overdose and suicide.

5. Get adequate sleep. Turn off tech devices way before bedtime. Sleep in a cool, dark room.

6. Take care of your dental hygiene. Brush at least twice

daily and floss at bedtime. If you have dry mouth, use a rinse. Get

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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 2021 featured topics:

SEPTEMBER

Active Senior Living

OCTOBER Cancer

NOVEMBER

Alzheimer’s / Memory READ & SUBSCRIBE

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www.healthandwellnessmagazine.com

DECEMBER Heart Health

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August 2021 | Read this issue and more at www.healthandwellnessmagazine.com |

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HandWmagazine

B E A U T Y

CLOUDBERRY Jump on the trending train of this intriguing fruit

By Tanya Tyler, Editor Health&Wellness Cloudberry is a popular berry in countries such as Norway, Sweden and Finland – indeed, it’s also known as the nordic berry.

It appears on the Finnish version of the twoeuro coin. Cloudberries are called “the Gold of the Forest” in Scandinavia. Other names for cloudberry include salmonberry, bakeapple, bakeberry or baked apple berry. Cloudberries are related to raspberries, but the circumpolar plant is smaller. The fruit is actually not a berry, but a cluster of stone fruits.

A member of the rose family, cloudberries grow best in cool temperate regions and alpine and arctic tundra and boreal forests.

They are usually found growing only in hard-to-reach places in the wild because it

is very difficult (and expensive) to create the right conditions to cultivate them commercially. They need acidic soil in high boggy ground. Because of this, cloudberries are considered to be a great delicacy.

In Germany, the cloudberry is under legal protection because it was deemed endangered. So it is found in that country, but people aren’t allowed to pick them.

The plants also grow wild across Greenland and northern Russia. In the United States, cloudberry grows wild in northern Minnesota, Alaska, New Hampshire, Maine and New York. You can also find cloudberries in most of northern Canada.

The berries start out pale red in color but change to an amber hue as they ripen in early July. They have a slightly sweet flavor with floral notes and a bit of tartness. Cloudberries’ polyphenol content, including flavonoid

compounds such as ellagic acid, appears to naturally preserve food preparations of the berries. Because of its high content of benzoic acid, a natural conservation chemical, the berry is easy to store in its fresh state in a refrigerator or a cold room. The soft juicy fruit is a good source of vitamins A, C and E. Vitamin C, of course, stimulates the production of white blood cells and acts as an antioxidant that neutralizes free radicals throughout the body. Vitamin A’s carotenoids similarly act as antioxidants, protecting the skin and eyes from breaking down and aging.

Raw cloudberries are rich in omega-3 fatty acids, zinc, magnesium, beta carotene and antioxidants. The cloudberry’s roots and leaves were used for medicinal purposes, and the plant was once an important remedy for scurvy among hunters in the Arctic.

Cloudberry has been shown to protect against

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30

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August August 2021 2021 | Read this issue and more at www.healthandwellnessmagazine.com |

HandWmagazine

SUPPORTIVE APPS FOR MANAGING MENOPAUSE Keep track of the symptoms and changes that happen with this natural biological process

By Dr. Tom Miller, Staff Writer Menopause is a natural biological process. It is the time that marks the end of a woman’s menstrual cycle. Menopause occurs when you go one year without a menstrual period. Often referred to as the “change of life,” it can begin any time from age 40 and older – sometimes even earlier.

Menopause is marked by a drastic decrease in the ovaries’ production of the female hormones estrogen and progesterone.

That causes many emotional and physical

changes, such as vaginal dryness, hot flashes, difficulty sleeping, memory problems, weight changes and mood disturbances.

Recent research has generated some very useful mobile apps that can assist in monitoring, tracking and journaling menopausal symptoms and their frequency and severity, as well as offering possible treatments that can help women make note of the changes that occur during menopause. Here is a summary of a few of these apps currently on the market:

Menopause is one of the most significant transitions in a woman’s life.

• Menopause View App is designed to inform, educate and ease the transition for women going through menopause.

It works as a calendar to help women record and track over 25 commonly seen menopause-related symptoms on a daily basis. It also reminds patients to take their medications and stay organized, thanks to the daily journal that allows adding photos. This journal can be shared. The Menopause View app also provides other useful tools such as a period view, a weight tracker and a blood pressure tracker, as well as a helpful glossary with over 175 definitions for common terms associated with menopause. It also features blogs by women who have insight on various topics about menopause. The app is free to download and use.

• The Vergo Menopause Symptom Tracker helps women track challenging symptoms and emotions caused

by fluctuating hormones during perimenopause (the time before the full onset of menopause) and menopause.

This simple tool allows users to record and track the frequency and intensity of their menopausal symptoms. It can also generate a weekly report that can be emailed to the woman’s healthcare provider for an informed conversation about menopausal symptoms. The app designers note it respects users’ privacy and is free of ads. However, it can only be downloaded for free on iOS. • The Hot Years: My Menopause Magazine is the premier source of authoritative, easy-to-understand information for women in perimenopause, menopause and beyond. It’s also available as a free mobile app. It provides the latest news and information about menopause and its symptoms, as well as general women’s wellness, weight control, fitness,

nutrition, fashion, recipes, painful sex, natural menopause supplements and more. The information is in the form of articles and videos, as well as interviews with leading menopause clinicians.

• Caria is one of the most recently created apps. It features an assistant women can chat with to uncover the meanings of their symptoms and where they might be in their menopause journey.

Caria offers personalized health insights and recommendations about nutrition, wellness and fitness so women who use this app are empowered to navigate menopause with solutions tailored to their unique profiles and preferences. Caria recently launched a premium subscription for unlimited access to expert-created programs for symptom management.

Menopause is one of the most significant transitions in a woman’s life.

It brings a lot to think about and a lot to

manage. With developments involving SMART technology, these mobile apps can offer support and guidance to assist women in coping with, managing and tracking their menopausal symptoms.

Menopause is a journey you don’t have to take alone.

Sources and Resources: • Menopause Health Center at WebMD (www. webmd.com)

About the Author: Thomas W. Miller, Ph.D., ABPP, is a Professor Emeritus and Senior Research Scientist with the Center for Health, Intervention and Prevention at the University of Connecticut and Professor in the Department of Gerontology at the College of Public Health and the Department of Psychiatry in the College of Medicine at the University of Kentucky.

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